Plan Macros the Night Before and Time Fats Around Workouts

Nikkiey: What's going on, everyone? Hello, what's up? Nikkiey here, and welcome to our Wednesday live Q&A session. I am excited to be here with you guys and to help provide any clarification that you need for your journey moving forward, whether that be with macros, workouts or mindset. So welcome to our live Wednesday Q&A time together, to all my Facebook followers and to the WarriorBabe community. We are linking this live Q&A together.

Nikkiey: So I am stoked to share with anybody who is not a WarriorBabe yet. You can go to WarriorBabe.com and check out our programs. I'm excited to open up this Q&A and answer any questions you have for your journey in terms of macros, mindset, nutrition or workouts. You're also going to see how I jive with my WarriorBabe community, answering their questions, hearing our lingo and all that kind of stuff. So welcome, everybody. As you're tuning in, comment in the comment box, hey, what's up?

Nikkiey: That way I can see the names that are here with us live and say what's up back. If you're tuning in at a later date or time after this has been done live, remember to use the hashtag replay, and our community manager, Kate, will come back in and answer any questions posted after the live. All right, cool. What's up, Lydia? Hello. What's up, Brittany? Awesome. I already see some questions firing off, so I'm excited to do this live Q&A.

Nikkiey: Before we dive in, the drill with these Wednesday live Q&As is to comment in the chat box the questions you have, whether that's macro related, workout related, mindset related, anything you need clarification on. I am happy to provide clarification for your journey, and I will do my best to answer your questions. What's up, Shayna? What's up, Yana? Hello, Alicia. I'm excited to be here. Welcome, you guys. And before I dive in, let me give a huge welcome to the new WarriorBabes joining our community.

Nikkiey: We are getting bigger on a daily, weekly, monthly basis, and it's so cool to see the WarriorBabe community keep growing. You're becoming part of a community of women who are becoming stronger, more confident versions of themselves. WarriorBabe is where strong is the new sexy. Our community just keeps getting bigger, and it's so cool to see all of these women on this journey together. What's so unique about it is that everybody may be starting at a different part of their journey.

Nikkiey: So it's really cool to see that we're all coming together and striving for the goal of building muscle, because that's what gets you toned and gives you the composition you want to accomplish. What's up, Jamie? What's up, Emily? Hey, babes, what's shaking? Cool. If you have any questions, now is the time to fire them off in the comment box, and we'll kick off this live Q&A in just a couple of minutes. So welcome, guys.

Nikkiey: We come here every Wednesday at 6 p.m. Eastern Standard Time. Mark your calendar and set your alarms, because this is a time when a lot of knowledge bombs get dropped. You're going to gain a lot of value just from coming here. Every Wednesday, I'm here to hang out with you for at least 30 to 40 minutes, so don't miss out on that. I see some questions coming through, so let's jump into it. Smash the like button for me right now so we can get more activity going with this live stream. Share this video to your feed right now so other women who need to be part of this can chime in and get their questions answered, or just hang out here and feel the energy.

Nikkiey: You can also just sit in the back, because you can gain a lot of value just by watching this video. So let's smash the like button and kick it off. Ashia asks, what macro should we try to hit first? You should try to hit all three of them. Protein, fats and carbs all matter. There's not one that you specifically need to hit. They all work together, and they all do different things inside your body. So you want to make sure you're hitting each one within a plus or minus five window.

Nikkiey: You don't need to be at zero across the board in MyFitnessPal. You just need to hit them plus or minus five, which actually gives you tons of wiggle room when you're sitting down and tracking your macros. So there's no one specific macro you need to hit first. If you are just starting off, your best bet for doing this the right way is to take the time the night before to sit down in MyFitnessPal and plan your day ahead. Look at MyFitnessPal like a game of Tetris.

Nikkiey: You have to hit all the blocks: protein, fats and carbohydrates. It's as easy as going into your kitchen, scanning barcodes and thinking about the meals you want to have that day, whether that's four, five or six meals. You set up breakfast, a mid-afternoon snack, a pre- and post-workout meal and dinner. What are you going to eat? You go into your kitchen, you barcode scan things, and then you say, all right, I have my meals set, but my macros aren't quite where they should be within plus or minus five.

Nikkiey: That's where you play around with quantity. Let's say you've got five ounces of chicken and your protein is over. Bring it down to three ounces of chicken. Or let's say you're using 50 grams of oatmeal and you're over in carbs. Change that number down to 30 grams or whatever it needs to be. If you need more carbs, just increase the quantity a little bit. And that's it. It's a skill set.

Nikkiey: Macros is a skill set. But at the end of the day, you want to make sure you're hitting protein, fats and carbs. There's not just one to focus on. You want to hit them all across the board. All right, Jamie asks, heavy weight and low reps, or less weight so you get your reps? Let me use an example. No matter what, you want to keep your form. If you are losing form, drop the weight so you can hit the reps you're trying to get.

Nikkiey: So yes, you want to make sure you're hitting the recommended rep scheme. If you're supposed to do 12 reps but you picked up a heavy weight and can only hit eight, drop the weight a little lower and make sure you're hitting your 12-rep goal. The most important thing, though, is keeping your form. Don't say, OK, I want to go heavy and I want to go for 12 reps, and then all of a sudden at rep 10 you're losing form. You're creating a risk of injury, and you're not going to be targeting the specific muscle.

Nikkiey: Other muscles will overcompensate when you do that. So make sure you drop the weight and go for the number of reps. But pay attention at the end of the set. Say you're at rep nine, and then you've got 10, 11, 12. If you're keeping good form and feeling challenged, that's awesome. If it's going up too easily and you're not feeling challenged, that's where you might want to bump up 2.5 or 5 pounds going into your next set.

Nikkiey: Michelle asks, hey Nikkiey, how important is it to fulfill your fat macros? Is it OK to be under, or should I try to eat all the fats assigned? Let me put this into perspective for you. Sorry if I just hurt somebody's ears playing around with the microphone. If you are under by 10 grams of fats, that's 90 calories right there.

Nikkiey: If you're under by 20 grams of fats, that's 180 calories, if I'm doing that math right. That's a huge difference when you break it down to calories. You're missing out on calories. If you're only eating 1,600 calories a day, you're dropping into the 1,500s or the 1,400s, and you're putting yourself into a deep, deep deficit where you probably shouldn't be. So it's really important. Like I just said, you want to hit all your macros, because if you leave one out, you're leaving out calories.

Nikkiey: They all matter, and what you want to pay attention to in the world of macros is hitting plus or minus five. You have wiggle room there. So yes, you want to fulfill protein, carbs and fats. You want to hit them all across the board because they truly matter. And like I said, if you miss out on one, you're putting yourself in a deeper deficit than you should be. So make it a point. I can't stress this enough.

Nikkiey: Yes, it's going to take time at first to learn the skill of macronutrients. But you can sit down the night before while you're watching a show on Netflix or a movie or talking to your husband, play around in MyFitnessPal, log and track your meals, and pre-program your entire day. That way you wake up the next day and already know what you're going to eat. Now, smash the like button if you're someone who tracks as you go throughout the day.

Nikkiey: If you're somebody who wakes up, eats breakfast, plugs in the macros you just ate and then goes on with your day, smash the like button, because I want to know who's doing this. Then you get to lunch and log all your lunch, and then you get to the end of the day and you've got 20 grams of carbs left, 10 grams of fats and 60 grams of protein. I guarantee you, all of you women listening right now always have tons of protein left, because it's the number one macronutrient women have a hard time hitting.

Nikkiey: Again, smash the like button if that's you, because I'm speaking directly to you. This is a big fat no-no. You do not want to track as you go throughout the day, because you're setting yourself up for failure at the end of the day. You're going to have all these numbers left, and you're going to think, I failed. What did I do? What am I supposed to do? How am I going to hit these carbs? How am I going to hit this protein? Then you think, I'm never going to get this, and you beat yourself up and tear yourself down.

Nikkiey: And then it's, fuck macros, I don't want to do macros, this is too hard. So take the time the night before to play around in MyFitnessPal. And I'll be brutally honest: it's going to take you time at first, just like it took you time to learn how to drive a car or ride a bicycle. Why? Because it's a skill set, and it will serve you for the rest of your life if you can learn it and get it down. Whether it takes an hour at first, or half an hour, or 45 minutes, if you keep doing it daily, just like riding a bike or driving a car, you get faster and faster at it.

Nikkiey: I'll be brutally honest. When I first started tracking macros, it took me an hour just to log my meals. I've been in your shoes. But now I can track macros with no problem. It's literally a subconscious habit, or I can look at food and know what I'm eating. So it's going to take time, just like any skill does, but it's such a massive skill set that will help you with the foods you're eating and the goals you want to accomplish.

Nikkiey: Especially when it comes to body composition, toning, shaping and decreasing body fat, paying attention to macros is your number one resource for achieving that kind of goal: getting more toned, showing more muscle and decreasing body fat. So yes, it's going to take time at first, but the more you do it, the faster you'll get, and the more you'll become a macro genius and a pro at it. Just like anything, it takes time.

Nikkiey: Emily says, I've been doing the burn for four months and I hit my macros every day, but I never divided them up as suggested by the calculator. Is that a problem? I'll hopefully be going to maintenance very soon. Do I really need to do it that way if I'm making sure I hit all my macros? Emily, I'm glad you brought this up. For those of you who aren't part of the community, this is our lingo. We talk about cutting, maintenance and building, and the members know how to adjust their macronutrients. I recommend optimizing your macros, especially as a beginner, by distributing them appropriately throughout the day.

Nikkiey: Protein especially, because protein satiates your hunger, curbs cravings and regulates blood sugar throughout the day. So as a beginner, Emily, yes, it is important to distribute and divide your macros the way I'm educating you to. I'd put it at about 70-30. It's a beginner's concept to nail down. But as you get into the pro realm and become more advanced with macronutrients, other than protein, you can play around with carbs.

Nikkiey: You want to make sure you have carbs around your workouts, but if breakfast is a little lower and some meals are a little higher, it's OK. Same with fats. I've broken my own belief around that, especially now that I'm more advanced with macronutrients. The most important thing to divide and distribute appropriately is definitely protein. Fats and carbs, especially if you have a lot of them, can be distributed differently throughout the day.

Nikkiey: But as a beginner, it's important to get the proper distribution down. As you move into the advanced realm and tracking becomes easy and simple, the numbers don't need to be as exact. Emily says, awesome, thank you so much, that helped. Beautiful. What's up, Juanita? Hello, babe. I heard you're killing it up there in the VIP. Let's go. Carrie says, macro counting is very triggering for me because it brings me back to my disorder.

Nikkiey: She asks, can you provide some insight into your intuitive eating? I'm thinking that's the path I need to go. Yes, absolutely. I can provide some clarity and inspiration around intuitive eating. But let me tell you, babe, it's not the macros that are triggering. It's the mindset and the way you're looking at food. It's typically the mindset you're bringing to the table, not necessarily the macros.

Nikkiey: What I mean is, it's the way you're going into the whole concept, because macros is truly a skill that will serve you. And this leads me into intuitive eating. The reason I can intuitively eat now is that I've gained a massive respect for, understanding of and awareness around food, food choices and the quality of good, whole food from macronutrients. From tracking for the last five years, I understand how much a sweet potato is.

Nikkiey: I understand how much five ounces of chicken is. I know what that looks like because I have tracked for years. Now, with intuitive eating, I can look at a plate of food and know, probably freakishly, exactly how much I'm eating, or I'm really damn close to a ballpark idea of my portion size. That way, if I need to, I can go into MyFitnessPal and just log everything I ate at the end of the day and see where I'm at.

Nikkiey: Or if I'm intuitively eating throughout the day, I'm just breaking it down into five meals and eating what I know is important to eat. From the portion sizes I've learned by tracking macros, I know this is this and that is that, and I can ballpark what's going on. But what got me to intuitive eating is macros. It's the awareness. That's what macros does, you guys. It's not necessarily triggering. It's awareness, and it's your mindset around it.

Nikkiey: I'm trying to think of an analogy, but I can't think of one off the top of my head. If you change your mindset to, macros is something that's going to bring me awareness of the foods I'm eating and create a better relationship with food by helping me understand portion sizes and food quality, right there you're changing your perspective on what macronutrients can do and how they can help you moving forward. Like I said, macronutrients are how I got to the intuitive arena.

Nikkiey: That's where I am now. I can look at food with a different perspective: this food is fuel, I need this food, I need to eat this. And I'm really good at ballparking portion sizes because of my years of doing it. Cool. Jamie, you're welcome, babe. Ashley says, hey girl, I'm looking to change up my protein powder. Any recommendations? Yes, for sure. I recently made a switch from whey protein, and I've been using PEScience Select.

Nikkiey: That's their vegan, plant-based protein. Sunwarrior is another really good plant-based protein. If you don't want to switch to plant-based, there's Rule 1 and there's 1st Phorm. Those are the ones I probably recommend the most. Oh, and there's another one I used to use all the time. Oh my goodness. Allmax. Allmax is really good as well.

Nikkiey: Quality protein. Lindsay asks, what time zone do you do your live video in? Eastern Standard Time. Becky says, that's why I have a hard time tracking. I know, because so many people track as they go throughout the day. I know I'm talking to you guys. Next question: if you're insulin resistant, how many meals should you eat per day? I would still break it down into five or six meals. I would still eat pretty frequently.

Nikkiey: And that's not just from an insulin standpoint. That's from a metabolism standpoint. But if you're eating more of the right types of foods, you're going to keep your insulin at bay. Sarah says, I try to input breakfast and dinner, and then I can decide snacks and lunch based on what I'm in the mood for. Yeah, exactly. Brittany asks, what workout program should I start with? I only have dumbbells and bands at home, and the gym is still closed.

Nikkiey: If you're inside my programs, we have a dumbbell-only program and a band program, so definitely check those out, babe. Liz asks, if you have severe Hashimoto's, how do you figure this out? It is so freaking confusing and frustrating. Honestly, Liz, to be brutally honest, I would get yourself out of doing the guesswork and trying to figure it out yourself, and hire somebody like a coach who has

Nikkiey: mastered this and understands it. We have a good handful of women inside my program who have Hashimoto's and have mastered it and are getting it down. You can check out WarriorBabe.com and the programs we have. We have the Blueprint, which is more education based, and the VIP, which is more direct one-on-one. The Blueprint helps you understand how to be in control yourself. It gives you an educational background on macros, on tracking, on everything I'm talking about right now, from getting your

Nikkiey: day set up to distributing your macros to which food sources you can use to hit your protein, fats and carbs. We have support calls four times a week. The VIP is a one-on-one coaching program. We have a coaching division of eight coaches, and we assign you to the coach who is best suited to you, and they do all your programming. You take out the massive guesswork that a lot of women are doing. They spin their heads for three months, four

Nikkiey: months, six months, two years before they say, OK, I give up, I need somebody to just do it for me. And let me tell you, when they come into the VIP program and put their trust in our coaches, the turnaround in their results is amazing. They say, holy cow, I wish I had done this sooner. I don't know how many times I've heard that. So honestly, the first thing I would say is stop spinning your head, being frustrated and being confused, and hire somebody who knows what they're doing.

Nikkiey: Francine, what's up, babe? Brittany says, I also work overnight, so I've been struggling, because on my first shift I'm up for about 26 hours straight, and on my last day I don't eat as much as I should. Yeah, it's definitely about figuring out your schedule and mastering when you're awake. I've worked with a lot of nurses who have worked the seven-to-seven shift overnight or eleven to seven, and they try to figure it out. The easy way I've broken it down is to just

Nikkiey: switch your routine. How you would eat during the day with typical hours is how you'll eat at night. And when you're sleeping during the day, that's when you're sleeping. Alicia says, during lockdown I prepped and ate on point almost daily. Now that I'm back at work, I'm finding it very challenging to hit all my macros. Any suggestions for grab-and-go snacks? Again, like I said at the beginning, I used to work in an ER, so I know what it's like to be busy and not know when you're going to have your next

Nikkiey: meal. But if you plan ahead, put all your food into Tupperware the night before, bring it with you to work and put it in a fridge, all you need to know is, OK, I'm hungry, I need to go eat, and take five minutes to go put something in your mouth. It comes down to this: even if you're busy at work, you can take five minutes and say, guys, I'm going to go eat something. Prioritize yourself. That's how I took it when I worked in the ER. I thought, if I don't show up for myself right now and prioritize me and my hunger,

Nikkiey: I'm not going to be the best for the clients and patients I'm working with. So it's just a matter of saying, hey guys, I need five minutes to go eat my food. That's all it should take. Plus you also have lunch breaks. Anyway, so important. For grab-and-go snacks, Greek yogurt is a really good grab-and-go. Rice cakes, protein bars, but limit those to about two a day, or a shake and a protein bar. You don't want too many artificial things.

Nikkiey: I'd go two protein shakes max, or a protein shake and a protein bar. You definitely want to go for whole foods over anything artificial. Cheese strings and little fruit things are really good to grab and go. Tuna on top of rice cakes is a really good grab-and-go. What else? I could name a bunch of stuff, but those are some good things you can grab and take with you. I know I'm missing a couple.

Nikkiey: Zelma says, I'm always hungry before I go to bed. What can I eat? Again, that can come down to distribution. Are you distributing your macros appropriately? Are you putting protein across the board? Are you tracking macros? A good nighttime snack could be anything. It could be protein, fats and a carbohydrate. It could just be a nice, good meal you need before bed. Somebody asked me this the other day: there's the myth that you need to stop eating at six or seven o'clock. That is a myth.

Nikkiey: There is no such thing as needing to stop eating at a specific time. That's so old school. If you're having dinner at eight o'clock and going to bed at nine or ten, you're fine. It could come into play a little more individually. If you're having carbs before bed, it could keep you up and keep you from being able to sleep. That is a true thing. So you just need to know and recognize your body. But if you're hungry, have something. Have protein, have carbs, have fat. Eat. Stacey asks, what should fats be if some days my workouts aren't until after my second meal?

Nikkiey: Fats would be normal. I'm not sure I understand the question, but fats wouldn't change. If you're working out after your second meal, you'd have fats at breakfast and your morning snack, then limit fats around your workout, and then have fats later in the afternoon and at dinner. Lindsay says, I did your dumbbell program and I'm about to start your body weight program. Would I lose any muscle mass from the dumbbell program?

Nikkiey: If you have dumbbells, I would keep going with the dumbbell program. I would definitely not switch to body weight. I made the body weight program because of quarantine, when people didn't have any equipment at home. But if you have equipment, don't switch to body weight. Brittany says, I've decided I need to plug in the whole week, because I'll plan all my meals, and when I'm working I don't have time to plug everything into MyFitnessPal. Awesome. Do what works for you, you guys. But 100 percent, make sure you're planning ahead.

Nikkiey: That is such a game changer, an unbelievable game changer for your entire journey: planning ahead and preparing yourself. Jennifer asks, how do you feel about Shakeology? With the whole concept of Shakeology, I'm not all about just drinking shakes. You need whole foods. But if you're using Shakeology alongside quality macros and whole foods and working it into your macros, sure, have at it.

Nikkiey: Emily asks, if I go into maintenance, are we supposed to do the build workouts or still do the burn workouts? You can do either. But if your goal in maintenance is to put on some muscle, I would definitely focus on the build. For putting on lean muscle, I would definitely focus on the build. Joy asks, do you believe in calorie manipulation, where you save calories for a day to enjoy any food you're craving and still remain in a deficit? I wouldn't necessarily call that calorie manipulation.

Nikkiey: What I would call it is a treat meal, a cheat meal or a refeed day, which is absolutely necessary for some people along their journey. It restores glycogen, spikes glycogen back up, restores muscle, and causes a shift in your metabolism and what you're doing on a daily basis, to speed up your metabolism and aid fat loss. So yes, absolutely, but I wouldn't call it calorie manipulation.

Nikkiey: I would just call it being able to have a treat, a cheat or a refeed day, which is a surplus in calories. Sharon asks, how do you count your macros? Also, how much protein should you have each day? That is very, very individual. Everybody's protein numbers are going to be completely different based on their body, age, height, weight and the goals they're trying to accomplish, so I can't give you that. But as for how I count my macros, I use MyFitnessPal.

Nikkiey: And I know the macros I'm supposed to hit on a daily basis because I've figured that out. Randy asks, why do you limit fats around your workout time? This is a great question. The reason you limit fats around your workout is that fats take twice as long to digest. They're a calorie-dense macronutrient, with nine calories per gram, as opposed to protein and carbs, which have only four calories per gram. So fats take longer to digest.

Nikkiey: If you're having fats around your workouts, 10 grams or more, like peanut butter, olive oil, an avocado or a heavy, dense, high-fat meal, your body is going to be busy digesting that instead of taking up carbohydrates and protein, which are the two important macronutrients for fueling your workouts and aiding recovery afterward. So if you're having fats around your workouts, your body spends too much time digesting fat rather than absorbing the carbs and protein and using them for fuel and recovery.

Nikkiey: That's why. Next question: if you're not working out, can you still have pre- and post-workout snacks to meet your macros? Yes, absolutely. In MyFitnessPal, I name my meals meal one, meal two, or M1, M2, M3, M4, M5, and I just know which ones are my pre- and post-workout meals. You can label them pre and post too. But on a rest day, I would just treat pre and post like normal meals.

Nikkiey: On rest days, you wouldn't follow that fat rule I just talked about. You can have fats in all your meals on a rest day. Sarah says, I'm trying to guide someone who doesn't have any willpower and is also in physical pain. She's almost 400 pounds and can't walk more than 10 minutes. I'm trying to teach her basic nutrition and whole foods. I know she won't track macros at this point, but I know she needs to get in a minimum amount of each. Any suggestions? Sarah, honestly, trust me, I've worked with thousands and thousands of women.

Nikkiey: Some people just aren't going to change. You want change for them, but change happens of one's own accord. No matter how much you talk about the importance of macros or the importance of nutrition, it may not be resonating with them, because they're in a different mental headspace than you may perceive. They're not aware of how important it is because they're stuck in that pain. So keep reassuring and keep encouraging, but understand that change happens of one's own accord, and that person has to want to do it.

Nikkiey: They have to want to do it. Honestly, that's amazing, and I give you insane credit for trying to help somebody who is being difficult or doesn't have the willpower. But it can be a lot of wasted energy on your part when it's not being received by the other person. You can encourage, but make sure you're watching your own energy and not spending too much time on it, because it could drive you into the ground and make you frustrated.

Nikkiey: It's really awesome that you're trying to help her. But remember, change happens of one's own accord. There's only so much you can do, because the other person has to want it. Layla, what's up, babe? She asks, what's the best ab home workout? This mama can't flatten her stomach after kids. I need help with this, please. For an ab home workout, I would go with planks. Planks are great.

Nikkiey: Dead bugs are great. Russian twists are great. Again, it's the compound effect, doing it every day or every other day. But abs do need rest, so you don't need to train them every day, because they're being worked in every movement you do. Those are some exercises you could do. Cool. Welcome, welcome. Danielle says, no question, I just want to tell you how amazing this program is.

Nikkiey: It's because you're amazing, babe. Thank you, I appreciate that. I know the program is life changing because it's changed thousands of women's lives, but it comes down to the individuals inside it who actually put in the work. And you, my friend, have a story that is truly amazing. Once I do a new round of interviews, I would love for you to share your story. Guys, one of her doctors told her she wasn't going to be able to walk again because of MS.

Nikkiey: And she's absolutely freaking killing it. Danielle, you're killing it, babe. So again, it comes down to work ethic and the women who come into the program, put their heads down and put in the work. It's proven systems, proven results, proven strategies. But it's about getting the fuck out of your own way and doing it, which is the hardest thing for so many women. So yeah, you guys rock.

Nikkiey: Stacey says, thank you, I wasn't sure if fats should stay low until after the post-workout meal. Oh no, no, no. You can have fats at the beginning of the day. You just want to make sure that in the window around your workout, pre and post, you're not having fats. The meal right before you go work out and the shake or meal right after, you want to keep fats low. Holy cow, Melissa. Melissa, where have you been? I'll always remember your name from back in the Alpha Female days. She says, I just got the OK from my surgeon that I can start lifting weights after a double mastectomy.

Nikkiey: Wow, babe, you're a survivor. She asks, should I do body weight workouts or just start back with my weights? I would recommend body weight workouts first, for sure, and then slowly introducing weights. You're welcome, Danielle. You're truly amazing, babe. All right, you guys. I've spent a good amount of time, 30 or 40 minutes, hanging out with you all. I love coming here on Wednesdays and answering your questions. There's so much value you can gain from these Q&As, whether you're tuning in from my Facebook page

Nikkiey: or from the WarriorBabe community. There is always something you can learn just by coming here and listening that can become an aha moment for your journey. Cool. I appreciate you all. Definitely tune in next Wednesday at 6 p.m. Eastern Standard Time, as I'll be here doing a Q&A again to answer any questions you have for your journey.

Nikkiey: Be sure to plug in and show up. Set your alarm for five minutes before so you know, hey, Nikkiey's going live, and you can pop in and ask for clarification. I am brutally honest and brutally open, and my motto is: I'm not your friend, I'm your coach. I will tell you what needs to be done, whether you like it or not, to help you get the results you want, to break belief systems and to keep your minds open, because that's what's going to get you the results you want.

Nikkiey: Even if it doesn't make sense, that's why I say, trust me now, believe me later. I can talk to you until you're blue in the ear, but if you don't take anything I'm sharing with you, you're missing out on opportunities to have the kind of results you want. So whatever I share with you and whatever I'm helping you with, make sure you're putting it into action, because that's the most important thing. These Q&As are passive. You can listen and you can learn, but until you're actually taking action, that's a whole different story.

Nikkiey: So take action for yourself. Show up for yourself. Show up for the person you want to be and the body you want to have. I said this to my VIP community last night: think about the person you're becoming and the body you're working toward. Think about how that person would show up and how you're showing up now, because it's going to be drastically different. If you keep going the way you're going, you're not going to get the results you want. But if you start showing up like the person you want to be, with a ripped, toned or strong body, tracking macros, getting enough sleep and drinking water,

Nikkiey: if you start showing up like her now, you will get to that result. But you have to start putting in the work right now. All right, cool, everybody. I appreciate you. Have a good rest of your evening, and I'll catch you next week. Bye.