A Bodybuilders Journey To Sustainability w/ Ida Bergfoth | Ep. 29

Getting rid of “bat wings” after 40 can feel frustrating, especially when most workouts don’t target the real issue. In this video, I break down the easiest way to tone and strengthen your arms after 40, including simple exercises, fat-loss strategies, and the habits that actually make a difference. You’ll learn what works, what doesn’t, and how to get results in a way that’s realistic and sustainable.‍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!

After helping over 20,000 women lose belly fat, I noticed the biggest results often came from simple daily habits done consistently. In this video, I break down my full morning routine, including the nutrition, movement, and lifestyle habits that support fat loss, energy, and long-term health. You’ll learn what actually makes a difference, the mistakes that keep many women stuck, and how to build a routine that’s sustainable.‍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!

In this episode of The Macro Hour, Nikkiey breaks down the truth about GLP-1 medications and their impact on body composition—especially the often-overlooked risk of muscle loss.‍While these medications can be effective for weight loss, Nikkiey explains why the number on the scale doesn’t tell the full story. Losing muscle can slow your metabolism, impact long-term results, and make weight regain more likely—especially for women in midlife.‍She also shares the non-negotiables for protecting your body while using or coming off GLP-1s, including prioritizing protein, strength training, tracking body composition, and building a sustainable plan.‍If you’re considering GLP-1s or currently using them, this episode will help you approach them in a way that supports your long-term health, metabolism, and results.‍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!

If you've been chasing a "toned" look but can't seem to get there no matter what you try, this episode is for you. In this episode of The Macro Hour, Nikkiey Stott breaks down what toned actually means—and spoiler: it's not a fitness term, it's a marketing one. Biologically, a toned physique comes down to just two things: developed muscle and a low enough body fat percentage for that muscle to be visible.She explains why so many women stay stuck—endless cardio, light weights, high reps, and severe calorie restriction don't build muscle. They destroy it. And without muscle, you'll never get the look you're after.Nikkiey walks you through the right approach: building real muscle through compound movements and progressive overload, while reducing body fat through a moderate calorie deficit and high protein intake. She also tackles the fear of "getting bulky"—one of the biggest things holding women back from lifting heavy—and reframes what it actually takes to build a stronger, leaner body.If you're ready to stop shrinking and start building, this episode will show you exactly how.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!

Most people struggle to build their glutes because they focus on the wrong exercises or don’t train them correctly. In this video, I break down the 5 exercises that helped over 1,000 women build stronger, more developed glutes, including how to perform them properly, why they work, and how to structure them into an effective routine. You’ll also learn the common mistakes that keep people from seeing results and how to train in a way that actually leads to growth.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!

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