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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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min read
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!
3
min read
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!
3
min read
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!
2
min read
Build and shape your glutes with these three simple yet effective strategies. Strengthen your foundation for better performance and long-term results!
2
min read
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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Intro - 00:00Let Go Of Everything You Know - 00:41Track Biofeedback - 2:01Cutting Out Alcohol - 02:39Calculate Calories & Protein - 03:00Reverse Diet If You've Been Undereating - 04:45Track Your Macros - 05:24Protein Rich Breakfast - 06:24Hydrate After Waking Up - 07:04Strength Train 3-4 Times a Week - 07:39Track Your Strength Progress Every Week - 08:30Walk 8,000 - 10,000 Steps Per Day - 08:49In this video I share the exact process to lose 25 pounds of body fat before 2026. You’ll learn how to eat, train, and stay consistent without extreme diets or endless cardio. If you’re ready to finally see real results and build a body you feel confident in, this is the plan you can copy step by step.#fitness #workout #weightloss This video also covers: WarriorBabe, Nikkiey Stott, Strength Training, menopause, perimenopause, weight loss, Fitness for Women Over 40, Menopause Weight Loss, metabolism, Fat Loss Tips, Sustainable Weight Loss, full body workout, menopause weight loss, weight loss tips, how to lose weight fast, how to lose belly fat, how to lose weight, how to lose weight on menopause, how to lose fat after 40, how to lose belly fat fast, how to burn belly fat, metabolism over 40, weight loss over 40, women's health, women weight loss, woman weight loss
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Getting a flatter stomach after 50 can feel challenging, but the right approach makes a big difference. In this video, I break down how to get a flatter stomach with 4 simple exercises, focusing on movements that support core strength, posture, and overall fat loss. You’ll learn why these exercises work, how to perform them correctly, and how to build a routine that’s effective, sustainable, and easy to stay consistent with.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!Appreciate you all - thanks for watching!
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Batwings after 40 are a common concern, but the solution doesn’t have to be complicated. In this video, we break down the only two exercises you need to help tighten and strengthen the arms after 40, focusing on movements that target the triceps and support overall upper-body strength. You’ll learn why these exercises work, how to perform them correctly, and how to incorporate them into a simple routine that helps improve tone, strength, and confidence over time.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!Appreciate you all - thanks for watching!
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Getting lean at 51 felt harder than it did in my 30s, but it wasn’t impossible. In this video, I break down exactly how I got my leanest body in 20 years, including the nutrition changes, workout structure, recovery habits, and mindset shifts that actually made the difference. This isn’t about extreme dieting or punishing workouts. It’s a realistic framework you can copy that works with your hormones and lifestyle so you can get lean without burning out.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!Appreciate you all - thanks for watching!
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Menopause belly fat can feel impossible to lose, especially when you’re busy and exhausted. In this video, I break down the exact workout and diet plan that helped over 20,000 busy women reduce stubborn menopause belly fat without extreme dieting or hours in the gym. You’ll learn how to structure your meals, train the right way for hormonal changes, and build habits that fit into real life so you can see progress without burning out.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!Appreciate you all - thanks for watching!
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Intro - 00:00Misconception - 00:30Goblet Squats - 01:13Dead Bugs - 02:35Dumbbell Romanian Deadlifts - 04:23Plank Pull Throughs - 05:58Step-Back Lunges - 7:18Menopause belly fat can feel stubborn no matter how hard you try, but the right type of movement changes everything. In this video, I break down the 5 exercises that helped over 20,000 women reduce menopause belly fat, explaining why they work, how to do them correctly, and how to fit them into a realistic routine. If cardio isn’t working and extreme workouts leave you exhausted, this will show you a smarter, more sustainable approach that works with your body instead of against it.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!Appreciate you all - thanks for watching!
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Intro - 00:00Reason #1 - 00:35Reason #2 - 1:42Reason #3 - 4:12Common Myths - 5:46If you’re over 40 and constantly tired, the last thing you probably want to do is lift weights. But that’s exactly why you should. In this video, I break down why strength training is one of the most powerful things women 40+ can do for fat loss, energy, hormones, and long term health, even if you already feel exhausted. I’ll explain how it actually gives you more energy over time, protects your metabolism, and helps you feel stronger instead of run down, so you can stop fearing workouts and start using them to feel better in your own body.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!Appreciate you all - thanks for watching!
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If you’re a woman over 40 and struggling to find a workout that actually works without wrecking your joints or leaving you exhausted, this is for you. In this video, I break down a simple full body workout you can copy that’s designed to support fat loss, muscle tone, and energy levels while working with your body, not against it. It’s easy to follow, realistic to stick to, and perfect if you want results without spending hours in the gym or doing extreme workouts that don’t fit your lifestyle.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!Appreciate you all - thanks for watching!
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Intro - 00:00Misconceptions - 00:34Squats - 02:32RDLs - 02:51Hip Thrusts - 03:03Rows - 03:31Overhead Press - 03:47Assisted Pull Ups - 03:54Dead Bugs - 04:17Planks - 04:31Pallof Press - 04:42Farmer's Carries - 4:46In this video I share the top 10 exercises that actually change your body once you’re over 40. These movements are simple, effective, and built to help you build strength, boost metabolism, and stay lean without spending hours in the gym. If you’ve been frustrated with slow progress or workouts that don’t deliver results anymore, this is exactly where to start.#fitness #workout #weightloss This video also covers: WarriorBabe, Nikkiey Stott, Strength Training, menopause, perimenopause, weight loss, Fitness for Women Over 40, Menopause Weight Loss, metabolism, Fat Loss Tips, Sustainable Weight Loss, full body workout, menopause weight loss, weight loss tips, how to lose weight fast, how to lose belly fat, how to lose weight, how to lose weight on menopause, how to lose fat after 40, how to lose belly fat fast, how to burn belly fat, metabolism over 40, weight loss over 40, women's health, women weight loss, woman weight loss
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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!
In this episode of The Macro Hour, Nikkiey Stott breaks down why intermittent fasting might not be the best approach for those focused on building muscle. While IF is popular for fat loss and metabolic health, it can limit the nutrient availability and calories necessary to optimize muscle growth. She dives into the science of muscle protein synthesis, the importance of nutrient timing, and why consistent fueling is key for muscle repair and development.If you're serious about putting on muscle but feel like intermittent fasting is holding you back, this episode will help you understand what your body truly needs to succeed. Tune in for science-backed strategies and expert insights on how to tweak your nutrition for better results.
In this episode of The Macro Hour, Nikkiey Stott focuses on how women can optimize their nutrition for better muscle recovery and overall wellness, especially during and after midlife. Whether you're embracing strength training or simply looking to maintain an active lifestyle, what you eat after a workout plays a crucial role in how your body recovers and builds strength.We’ll explore the key nutrients your body needs, the best foods to support recovery, and how to time your meals to maximize results.Tune in to learn how to nourish your body for improved recovery and sustained vitality.
Join Nikkiey Stott, co-founder of WarriorBabe, in this episode of The Macro Hour as we debunk the myth that lifting weights will make women bulky. Learn about the science behind muscle growth, the benefits of strength training, and why women are less likely to gain excessive muscle mass. Discover how lifting weights can help you achieve a toned, lean physique, boost your metabolism, and improve your overall health and confidence.Tune in for expert insights that will empower you to embrace strength training. Subscribe, leave a review, and share this episode with friends who need this valuable information.
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