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If you’re struggling to fit your workouts into a busy schedule, you can start by cutting time from your workouts themselves. In this guide we’ll cover how to pack more into less time, so you can get better results from quicker and more targeted workouts!
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Want to save time in your workouts and see better, more sustainable results? Full body strength workouts are a great way to do it; let’s see how to get started!
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In these articles, we talk a lot about what you can do to transform your body composition — this time, we’re talking about 3 things that will ensure you never build the body you want, so you can avoid doing them completely!
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Enhance muscle endurance and stability with isometric exercises like planks and push-up holds. Build strength without movement.
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Discover effective exercises and tips to tone your glutes after 40. Boost strength, improve shape, and stay fit with these expert-approved strategies!
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Build and shape your glutes with these three simple yet effective strategies. Strengthen your foundation for better performance and long-term results!
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Overdo it If you go too hard, boy oh boy will you feel it EVERYWHERE over the next few days. Our legs are some of the longest, largest muscles in the body and they get used every time we walk, let alone when we work them hard in the gym. You can overdo it by pushing yourself to go past the point of total muscle failure, adding on more sets than you need, and even forcing yourself to stick to a higher weight than you’re comfortable with. Go hard, but not TOO hard!
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Lift heavy High repetitions + low weight on any exercise is a solid recipe for physical endurance, but if your goal is to get toned, this isn’t the way to do it. A toned appearance comes from lean muscle, which requires lifting heavy for a limited number of reps. You shouldn’t go minutes on end before feeling the burn!
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In Episode 29, a committed bodybuilder named Ida Bergfoth takes us on a captivating journey toward sustainability. Explore Ida's motivational tale as she discusses her experiences, difficulties, and views on combining bodybuilding with ecological living. Prepare to be inspired by her distinct viewpoint as you learn how her love of fitness complements her dedication to the environment.
Learn how to maintain muscle while running long distances with expert tips on nutrition, training, and recovery. Balance strength and endurance effectively!
Are you having trouble with stagnant muscular growth? The solutions are in Episode 30! Get ready to learn how to overcome plateaus and make the gains you've always wanted as we reveal "Why YOUR Muscles Aren't Growing (And How to FIX IT) - 5 Tips." Your fitness journey will be re-ignited by this video, and you'll be back on track to becoming a stronger, more muscular version of yourself. Don't miss this episode that will change the game!
In the 18th episode of our fitness series, we debunk a persistent lie that has been preventing you from reaching your fitness goals. Do you get sick of being uncomfortable after every workout because you believe that's the only way to gain muscle? It's time to shake off this misunderstanding!Join us as we expose the truth about muscle growth and recovery in this enlightening episode. You'll learn that being sore is NOT necessary for making significant progress. This long-held misconception is disproved by our knowledgeable fitness instructor, who also gives you a science-based plan for making the most of your workouts.As we discover the secrets to effective muscle training without the needless pain, get ready to be motivated and inspired.
In the 15th episode of our insightful series, we delve deep into the world of Creatine supplementation. Join us on a journey to uncover the ultimate pros and cons of incorporating Creatine into your fitness regimen.Discover the science behind this powerhouse supplement as we explore its potential to boost muscle strength, enhance endurance, and accelerate your fitness goals. Learn how Creatine can become a game-changer in your quest for a sculpted physique and improved athletic performance.But it's not all sunshine and rainbows. We'll also shed light on the potential drawbacks and misconceptions surrounding Creatine, ensuring you have a well-rounded understanding of its effects.This episode is a must-watch for anyone considering Creatine supplementation or looking to optimize their workout routine. Whether you're a seasoned athlete or just starting your fitness journey, our expert insights will empower you to make informed decisions about your fitness strategy.
If you've ever wondered how to maximize your calorie burn and transform your fitness routine, you're in for a game-changing revelation. Join us as we delve into the scientific evidence supporting the notion that strength training outperforms traditional cardio in the calorie-burning department. It's time to challenge preconceived notions and adopt a more efficient and effective approach to your workouts. We'll present compelling research, expert insights, and actionable advice to help you make informed decisions about your fitness regimen. Discover the long-term benefits of building lean muscle, supercharging your metabolism, and achieving your health and wellness goals. Say goodbye to the monotony of traditional cardio and welcome a more efficient, calorie-burning workout.
It's time to challenge conventional wisdom and embrace a more efficient and effective approach to fitness. We'll share compelling research, expert insights, and practical advice to help you make informed choices about your workout regimen. Discover the long-term benefits of building lean muscle and boosting your metabolism through strength training. This is about empowering you to maximize your fitness results and achieve your health and wellness goals. Say goodbye to monotonous cardio and hello to a more efficient, calorie-burning workout.
Are you tired of struggling to lose weight despite your best efforts? It's a common frustration, but the solution might lie in understanding the different components of energy expenditure. While exercise is certainly important for fat loss, the human body actually burns calories in a variety of ways, from basic metabolic functions to everyday activities like walking and even digesting food. In this video, I'll dive into the five key components of energy expenditure and provide tips for how you can increase each one to help you achieve your fat loss goals. By taking a comprehensive approach to fat loss, you can unlock your body's full calorie-burning potential and achieve the results you've been dreaming of.
There's a common misconception that cardio is the best way to burn fat. But what if I told you that strength training actually torches more calories? In this video, we take a look at the science behind weightlifting and cardio, and see which one really burns more fat in the long run.
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We’re going there today. Ozempic, Wegovy, Mounjaro — the weight-loss drugs everyone’s talking about. But here’s what no one’s saying: yes, these meds work… but at what cost? In this episode, Nikkiey Stott breaks down the truth about GLP-1 weight-loss drugs, the science behind how they actually work, and the reality of what happens when you stop taking them. She dives into the research on muscle loss, metabolism slowdown, and why relying on medication alone sets so many women up for the rebound cycle they’ve spent years trying to escape. This isn’t about fear — it’s about facts. You’ll walk away understanding: • Why muscle is the single most important factor in fat loss after 40 • What studies really show about GLP-1s and metabolism • The right vs. wrong way to use weight-loss meds (if you choose to) • And the exact lifestyle framework that always wins — with or without a prescription If you’re tired of chasing shortcuts and ready to finally understand how to create sustainable results, this episode will change the way you see your body, your health, and your power. 🎧 Listen now and learn how to build a metabolism that lasts — no drugs required. — Grab The Ultimate Guide to Macros →
Ever been told “your labs are normal” when you clearly don’t feel normal? You're not crazy. You're not lazy. And you're definitely not broken. In this powerful episode of The Macro Hour, Nikkiey Stott pulls back the curtain on why traditional healthcare keeps failing women — especially those over 35 navigating perimenopause, low energy, unexplained weight gain, and hormone chaos. You’ll learn: Why your doctor may mean well, but simply isn’t trained in hormones, metabolism, or nutrition How “normal” lab results can still leave you feeling awful What functional testing can reveal that standard bloodwork misses The exact tests Nikkiey uses with WarriorBabe clients to get real answers How to advocate for yourself and stop outsourcing your intuition This episode is your permission slip to take your health into your own hands — with data, strategy, and fierce self-advocacy.
Are you exhausted, bloated, moody, and stuck — even though you’re “doing everything right”? In this episode of The Macro Hour, Nikkiey Stott cracks open the most overlooked tool in women’s fat loss: biofeedback. Forget the scale for a second. Your body is already telling you everything you need to know — through your energy, hunger, digestion, mood, sleep, and recovery. If you’ve been ignoring those signals, this is your wake-up call. You’ll learn: What biofeedback actually is and why it matters more than calories burned The 6 key markers every woman should track How poor biofeedback signals metabolic dysfunction (and how to fix it) Tactical steps to start listening and adjusting like a pro If you’re ready to stop guessing and finally work with your body instead of against it — this episode is for you.
In this episode, Nikkiey gets real about one of the most frustrating phases of any fitness journey—doing everything right and still not seeing the results. If you’ve ever felt like you're tracking your macros, hitting your workouts, and showing up consistently but your body still isn’t changing… this episode is for you. Nikkiey breaks down why that’s happening, from undereating and overtraining to what’s actually required to grow muscle. She shares the 7-step system she uses with clients to finally bridge the gap between effort and transformation.
You’re doing the work—lifting, tracking, building confidence—and your body is changing. But what no one warns you about is the grief that can surface when you start evolving. In this deeply personal episode, I open up about the emotional side of transformation—letting go of the old version of yourself, navigating shifting relationships, and feeling the growing pains of becoming a new, stronger, more empowered version of you. If you’ve ever felt proud and heavy at the same time… this episode will hit home. You’re not broken. You’re just becoming.
Fitness isn’t meant to stay the same forever—and neither are you. In this raw and personal episode, I’m opening up about how my training has shifted in this season of life. From heavy lifting to slower, more intentional movement like yoga and walking, I’m learning to listen to my body in a whole new way. This episode is for the woman who feels her body craving something different—but is wrestling with the guilt of doing less. You’ll hear how I’m navigating that, what this evolution is teaching me, and why stepping back doesn’t mean losing progress. It might just mean you’re growing.
In this episode of The Macro Hour, Nikkiey Stott shines a light on one of the most underrated fat loss tools—walking. We’re often told that losing weight requires intense workouts and hours in the gym, but simply moving your body more throughout the day could be the easiest, most sustainable solution. Nikkiey breaks down why walking is so effective for fat loss, how it stacks up against traditional cardio, and why its benefits go far beyond just shedding pounds. She also shares simple, practical ways to add more steps into your daily routine so you can improve your health without overcomplicating your fitness journey. Whether you’re looking for an easier way to boost your results or a sustainable habit to support long-term success, this episode will change the way you think about movement and fat loss.
In this episode of The Macro Hour, Nikkiey Stott dives into a concept she’s truly passionate about—visible muscle as the ultimate symbol of patience, consistency, and discipline. This episode is for those who struggle with patience and chase instant gratification, offering a powerful mindset shift on what building muscle really represents.It’s not just about aesthetics—it’s a reflection of the effort, commitment, and resilience you put in every single day. Building muscle requires showing up for yourself, keeping promises, and trusting the process. If you’ve ever felt frustrated with slow progress, this episode will help you see your journey through a new lens. Tune in and redefine what success looks like in your fitness journey.
In this episode Nikkiey Stott breaks down what it really means to get “toned” and debunks some of the most common myths around this popular fitness goal. We’ll dive into the science of building muscle and losing fat, and why these two processes are key to achieving a lean, defined physique. From understanding the importance of strength training to optimizing your nutrition, you’ll learn exactly what it takes to reach that toned look without falling for quick-fix fads or gimmicks. Tune in to discover how to create a strong, confident, and sculpted body the right way!
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