Fit, Fun, and Frazzled

In this episode of Fit, Fun, and Frazzled, host Nikki Lanigan welcomes back guest Cassandra Budzak for a deep and insightful conversation. They discuss the significant changes in Cassandra's life since her last appearance, including getting married, becoming a mother, and navigating new work adventures. Cassandra talks about if there really is balance in work, motherhood, and life. They explore the challenges and rewards of integrating spirituality into daily life, the importance of creative outlets, and Cassandra's return to acting. The episode is filled with inspiring stories, including insights on maintaining alignment and finding joy amidst the chaos of modern motherhood.00:00:  Introduction and Guest Reintroduction00:55:  Balancing Work, Motherhood, and Spiritual Practice01:52:  Integrating Spiritual Practices into Motherhood07:11:  Challenges and Realizations of Motherhood10:03:  Navigating Work and Motherhood19:49:  Voice Memo Coaching and Flexibility22:49:  Cookbook Revamp and Postpartum Journey27:21:  Acting Career and Personal Insights28:08:  Creative Outlets and Acting Aspirations28:38:  Spiritual Awakening and Career Shift30:11:  Health Coaching and Business Success31:27:  Personal Loss and Re-evaluation33:17:  Balancing Coaching and Acting39:02:  Embracing Acting and Public Perception41:56:  Motherhood and Creative Pursuits44:21:  Spirituality in Acting48:40:  Navigating the Film Industry52:45:  Connecting with the AudienceCassandra Bodzak is a thought leader, best-selling author and sought after on-camera personality and speaker in the mindfulness and personal development world. She is also the host of the popular spiritual podcast, "You with Intention". You may have seen Cassandra on ABC’s The Taste with Anthony Bourdain as the ‘happy, healthy living guru’ or in her work with SHAPE, Eating Well, Huffington Post, Teen Vogue, Thrive, Fabletics, Lululemon, SoulCycle and many more. She has been called “an award winning thought leader and intuitive coach” in Forbes and “a spiritual leader” by Well + Good. Cassandra helps people all over the world learn The Process for bringing their soul's desires into their everyday reality through her online group program, Divinely Design Your Life as well as through all the free content she shares on her YouTube and social media.You can find Cassandra:Website: https://cassandrabodzak.com/YouTube: https://www.youtube.com/CassandraBodzakTVInstagram: https://www.instagram.com/cassandrabodzak/#Find Nikki:Instagram: www.instagram.com/elevate_and_align_and at www.instagram.com/fitfunandfrazzledpodcast

After three days of frustrating tech issues and a failed upload of a brand-new episode, I’m taking it as a sign and also a moment to pause. I’m stepping back for a break, and possibly longer than just the summer. But before I go offline, I want to leave you with this important message.This rebroadcast episode originally aired almost two years ago, but the message? It couldn’t be more timely.Over the weekend, I saw a well-known wellness influencer/Pilates instructor share a reel with messaging like:“Are you tired or just lazy?”"Are you really too busy or do you not want it bad enough."“If you don’t like what you see in the mirror, change it.”It was upsetting, especially in 2025. We know better. I would never talk to my daughters this way , so why would I talk to myself like that?It is a great reminder to remember, we might all be in the same storm but we are not all in the same boat. Some are in yachts, some are on boats, some in canoes, and some are drowning. In this episode, I’m reminding you: • There’s no one-size-fits-all wellness routine • If it stresses you out, it’s not actually wellness • Unfollow what no longer aligns • Stop letting wellness become a full-time jobThis message is personal. And as I take a break from the podcast, I hope it supports you in checking in with yourself and redefining what your version of wellness truly looks like.Follow Nikki on her socials:www.instagram.com/fitfunandfrazzledpodcastwww.instagram.com/nikkilanigan.yogaandwellnessSubstack - https://substack.com/@nikkilanigan/posts

An activation meditation is a guided practice meant to wake up a specific energy, frequency, or state within you. Instead of calming you down like a traditional meditation, it is designed to shift you into a desired mindset or frequency such as confidence, motivation, clarity, healing, creativity, or like this one.... your worth. This can be done on a walk outside, on a treadmill, cleaning your house, doing laundry, cooking etc. Follow Nikki:Substack: https://substack.com/@nikkilaniganJoin my 31 Day Nervous System Reset Program:https://stan.store/nikklanigan/p/31day-nervous-system-reset-program

In This episode I talk about:How your thoughts shape your realityNeuroscience-based techniques to rewire your brain for confidence and successWhy women in midlife are more prone to mindset blocks like burnout, perfectionism, and self-doubtThe 3 mindset shifts that can change everything—from your fitness journey to your self-worthAnd moreMindset work isn’t a one-time thing. It’s an ongoing practice. Every small shift you make compounds into bigger results over time. If today’s episode resonated with you, I’d love to help you take this work deeper. DM me or check out my 1:1 coaching programs where I help women in midlife release self-doubt, shift their mindset, and step into their best lives.Sponsors:Neeshi Protein Powder: www.neeshi.com/NIKKIYOGA20 code NIKKIYOGA20 for 20% off your order.Mantra Matcha: mantramatacha.com 15% off with code NIKKIWELLNESSGet My Free Meditation⁠https://stan.store/nikklanigan/p/get-my-free-meditation-75gm24er⁠Subscribe on Substack⁠https://substack.com/@nikkilanigan⁠31 Day Nervous System Reset Meditation Program⁠https://stan.store/nikklanigan/p/31day-nervous-system-reset-program⁠Positive Affirmation Meditation⁠https://podcasts.apple.com/us/podcast/replay-monday-meditation-positive-affirmations-meditation/id1530819580?i=1000586079382⁠⁠Get My Free Meditation⁠⁠Subscribe on Substack⁠⁠31 Day Nervous System Reset Meditation Program⁠

Season 6 Premiere of 'Fit, Fun, and Frazzled,' I am back after a brief hiatus. I share my personal journey and tools for managing mindset, mental health, spirituality, fitness, and overall well-being. The episode talks about mantras, their origins, the science behind them, and their practical applications in everyday life. I will talk about how mantras differ from affirmations, offers popular examples, and guide listeners on crafting their own. 00:00 Welcome Back to Fit, Fun, and Frazzled! 00:23 The Importance of Mindset and Meditation 02:36 Introducing the 31-Day Meditation Program 04:58 Understanding Mantras 07:58 The Science Behind Mantras 10:54 How to Use Mantras in Daily Life 12:25 Popular Mantras and Their Meanings 14:03 Creating Your Own Mantra 17:31 Closing Thoughts and Announcements31-Day Nervous System Resethttps://www.nikkiyogaandwellness.com/service-page/31-day-nervous-system-reset?referral=service_list_widgetFollow Nikki online:Substack - (2) Elevate and Align with Nikki | Nikki Lanigan | SubstackInstagram - @elevate_and_align_@fitfunandfrazzledpodcast

In today’s episode, we’re diving deep into the sacred and often overlooked practice of energy hygiene. In a world that’s louder, faster, and more chaotic than ever, protecting your peace isn’t a luxury it’s a necessity.If you’ve ever felt emotionally drained after scrolling social media, spending time with certain people, or simply existing in a high-stress environment… this one’s for you.We’ll explore: • What energy hygiene actually means • Signs you’re energetically depleted • Where and how we leak energy daily • My favorite spiritual and practical tools to reset your energy field • How to become a high-frequency lighthouse in your own life • Why tending to your own energy helps you stop leaking frustration, stress, or bad moods onto others — especially your family, coworkers, and community • Why protecting your peace is an act of leadership, not selfishnessThis episode is a blend of grounded guidance and spiritual wisdom for empaths, highly sensitive souls, moms, midlife women, and anyone feeling overstimulated in today’s world.

In this solo episode, Nikki shares how breathwork became a life-changing tool in her journey with OCD, anxious thoughts, and stress, You’ll learn the science of how breathing impacts your nervous system, hormone health, digestion, and sleep, and why most of us are doing it wrong.She breaks down some easy breathwork practices (like box breathing and breath of fire), when to use them, and ends with a calming 2-minute guided breathwork session.You’ll Learn: • Why conscious breathing changes everything • How breathwork supports stress, hormones, and anxiety • 4 beginner-friendly breath techniques • When and how to use breathwork in daily lifeConnect:Instagram: @nikkilanigan.yogaandwellness and @fitfunandfrazzledpodcastIf this helped you, share it and tag Nikki!Let’s normalize softness and remember how to breathe.

In this deeply grounding episode of Fit, Fun, and Frazzled, Nikki explores The 7 Spiritual Laws of Yoga, based on the teachings of Deepak Chopra and David Simon, and beautifully weaves them together with the Yoga Sutras of Patanjali. This isn’t just a conversation about yoga as movement, it’s about yoga as a way of life.At the heart of it all? Ahimsa — the sacred principle of nonviolence, compassion, and empathy. Nikki shares how each spiritual law connects to Ahimsa and how we can embody these teachings both on and off the mat.Whether you’re a yogi, a busy mom, a wellness seeker, or simply feeling overwhelmed by the world right now, this episode is your reminder to soften, to breathe, and to return to yourself.What You’ll Learn: • The 7 Spiritual Laws of Yoga and how to apply them in your daily life • The connection between ancient yogic wisdom and modern mental health • The Eight Limbs of Yoga and why Ahimsa (nonviolence) is the foundation • How to practice yoga beyond the poses — through compassion, stillness, and intentional living • Real-life, grounded examples of living yoga off the mat • Why softness is strength in today’s fast-paced, judgmental worldKey Takeaways: • You are pure potential. You are not your roles or your productivity. • Yoga is not a performance. It’s a path of presence, peace, and purpose. • Ahimsa starts with you. Speak kindly to yourself. Honor your body. Breathe before reacting. • Let go of perfection. Embrace detachment, rest, and divine timing. • Live your Dharma. You are here for a reason, and the world needs your light.Resources Mentioned: • The Seven Spiritual Laws of Yoga by Deepak Chopra and David Simon • The Yoga Sutras of PatanjaliConnect + Share:If this episode spoke to your heart, share it with someone you love.Take a screenshot and tag Nikki on Instagram: @nikkilanigan.yogaandwellness and @fitfunandfrazzledpodcastLet us know, which spiritual law resonated most with you?Until next time, move through your day with breath, courage, and compassion, even in a world that sometimes forgets how badly it needs it.

Why do some people in the wellness space seem always sick, those of us doing “everything right” are exhausted, bloated, anxious, and burned out? While others who eat fast food, junk food, never practice mindfulness, and never meditate, feel totally fine, like my husband?In this episode, I dive into the wellness paradox and breaks down why the health-conscious are often stuck in cycles of symptoms. From hyper-awareness to nervous system overload, to the invisible mental load women carry daily, it’s not just what you eat, it’s what you believe and what you carry.I explore how:​ Stress and over-responsibility affect female hormones and gut health​ Wellness can quietly become a new identity that keeps us in “healing” mode and constantly personal development mode.​ The pressure to be perfect in health adds more stress than it solvesThis one’s for every woman who’s ever thought: Why am I doing all this and still not feeling wellI also talk about the hidden side of chronic symptoms. You’ll learn how belief, stress, and mindset shape the body, and why doing all the “right” things isn’t the full story.Connect:Instagram @nikkilanigan.yogaandwellness @fitfunandfrazzledpodcastSubstack https://nikkilanigan.substack.com/

In this episode of Fit, Fun, and Frazzled, I’m joined by Emily Kloss, the heart and green thumb behind Cleveland Plant Doctor. We dive into the calming, therapeutic world of houseplants and talk about why adding greenery to your space can do more than just brighten a room, it can actually improve your mood, reduce stress, and connect you to a deeper sense of care and mindfulness.Emily shares her inspiring journey from yoga studio owner and plant shop curator to launching her mobile plant care business, helping people create thriving indoor jungles, no green thumb required. She walks us through beginner-friendly plants, what to know before bringing home a new plant, the top mistakes she sees with plant care, and why cultivating a relationship with plants can be a form of healing and stress relief.Whether you’re a plant parent pro or curious about bringing more nature into your space, this is a feel-good episode full of grounded wisdom and inspiration.Topics We Cover: • Emily’s journey from yoga studio owner to plant doctor • The story behind Cleveland Plant Doctor • The most beginner-friendly houseplants to start with • Benefits of having plants in your home or studio • Tips for keeping your plants healthy and thriving • How plants can support stress relief and mental well-being • Entrepreneurship and following your passionConnect with Emily:Follow Emily on Instagram: @clevelandplantdoctorLearn more or book a service: clevelandplantdoctor.comSucculent workshop at Coffee Therapy - https://www.clevelandplantdoctor.com/events/succulent-workshop-a-coffee

In this empowering episode of Fit, Fun, and Frazzled, Nikki welcomes a truly inspiring guest, Lori Brand. Lori is a lifting enthusiast, group fitness instructor, yoga teacher, and software quality engineer. She’s also a former gymnast, dancer, Playboy model, and bodybuilder who’s battled body image struggles firsthand.We dive into Lori’s powerful journey, shifting her mindset from shrinking to getting strong. Lori shares insights from her debut novel Bodies to Die For, a gripping and raw story of body image obsession, societal pressure, and the cost of chasing perfection.In this episode, we cover: • Why strength is more empowering than the pursuit of thinness • How internal validation trumps society’s ever-changing beauty standards • The problem with women judging themselves and each other • Shocking real-life stories that inspired Bodies to Die For • How to stop the cycle of shame and comparison in fitness and beyond Guest Bio:Lori Brand has been published in STRONG Fitness Magazine, T-Nation, Inside Fitness, D’FYNE, and more. Her debut novel Bodies to Die For explores the extremes of Diet Culture and the power of reclaiming your strength.Resources & Links: • Follow Lori on Instagram: [@loribrandwritesandlifts} • Learn more about Bodies to Die For: [https://a.co/d/4Y5rHCr] • Follow Nikki on Instagram: [@fitfunandfrazzledpodcast and @nikkilanigan.yogaandwellness]Special Offers & Sponsors•Mantra Match – 15% off with code NIKKIWELLNESS: https://mantramatcha.com/•Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: www.neeshi.com*** This episode may contain paid endorsements and advertisements for products and services.

Wellness should feel good, not like a full-time job. In this episode, I break down the Apple Cider Vinegar Netflix documentary and what it reveals about the wellness industry, how it started with good intentions but has evolved into a billion-dollar business full of questionable practices, fear-based marketing, and pressure to constantly “optimize” our health.We’re diving into:✅ How wellness culture has become overwhelming and what we can do about it✅ The dangers of fear-based marketing in the wellness industry✅ My personal wake-up call after following misleading wellness advice✅ How to take a more balanced, intuitive, and joyful approach to health✅ Mindset shifts to release the noise and reconnect with what truly serves youAt the end of the day, wellness isn’t about fear, restriction, or constant biohacking, t’s about finding what genuinely makes you feel good.If this episode resonated with you, I’d love to hear your thoughts! Send me a DM on Instagram @nikkilanigan.yogaandwellness or @fitfunandfrazzledpodcasttag me in your stories. And if you’re enjoying the podcast, please leave a review, it helps so much!Let’s bring joy back into wellness. Take a deep breath, trust yourself, and remember: You are already enough.Sponsors:Mantra Match: ⁠mantramatacha.com⁠ 15% off with code NIKKIWELLNESS  Neeshi - Protein Powder for females dealing with hormone health wether its is teens and periods or midlife hormone change.⁠www.neeshi.com for20% off your first order.Discount code: NIKKIYOGA20 *** This episode contains paid endorsements and advertisements for products and services.

Welcome to today’s episode, where we’re diving deep into a conversation that so many of us can relate to, breaking free from the toxic hustle culture, the #girlboss era that had us tying our worth to productivity, and the cycle of people-pleasing that kept us stuck.If you’re a burnt-out Gen X-er or millennial, a recovering workaholic, or someone who has spent years prioritizing everyone else over yourself, this episode is for you. We’ll explore: • How the girlboss era tricked us into believing we had to do more, be more, and achieve more to be worthy. • The deeper connection between hustle culture and people-pleasing, and why so many of us felt compelled to prove ourselves. • The impact on our mental, emotional, and physical health, from anxiety and chronic stress to burnout and resentment. • How to break free and redefine success in a way that aligns with your values, energy, and well-being.We’re also asking the big question: Did our parents really have it just as hard, or are we actually doing more now than ever before?This episode is all about shifting perspectives, letting go of the pressure to be constantly “on,” and reclaiming balance in a way that actually feels good.What You’ll Learn in This Episode:✔️ How hustle culture made us feel like rest was lazy and success had to come through burnout.✔️ Why people-pleasing and the need for validation kept us stuck in overworking.✔️ The toll this mindset has taken on our nervous system, relationships, and happiness.✔️ Why working smarter, not harder is the key to long-term fulfillment.✔️ Practical steps to redefine success, embrace rest, and heal from burnout.If this episode resonated with you, I’d love to hear from you! DM me on Instagram @fitfunandfrazzledpodcast or @nikkilanigan.yogaandwellness Leave a review on the podcast to support this conversation. Looking for more support? Check out my latest coaching offerings at https://www.nikkiyogaandwellness.com/service-page/free-mindset-call?referral=service_list_widgetSponsors:Mantra Match: ⁠mantramatacha.com⁠ 15% off with code NIKKIWELLNESSNeeshi - Protein Powder for females dealing with hormone health wether its is teens and periods or midlife hormonechange. ⁠www.neeshi.com/NIKKIYOGA20⁠ for 20% off your first order. Discount code: NIKKIYOGA20Sakara: 20% off with code NIKKIWELLNESSSAKARA www.sakara.com*** This episode may contain paid endorsements and advertisements for products and services.

Welcome back to Fit, Fun, and Frazzled! Today, we’re diving into cravings, not just what they mean on a surface level, but what your body is actually trying to tell you.            -   We often think of cravings as lack of willpower, but in reality, they are deeply rooted in our biology, emotions, stress, and nutritional needs.-    I’ll be breaking down different types of cravings, their possible causes, and how to tune in so you can work with your body instead of against it.- At the end of this episode, I’ll also discuss Food Babe’s sugar detox, the problematic messaging on Instagram around cravings, and why we need to shift the conversation around food and intuition.- Cravings are not bad, they’re your body’s way of sending messagesLet’s shift the conversation, instead of fear-based food rules, let’s focus on nourishment, tuning in, and creating a sustainable, intuitive relationship with food.        If today’s episode resonated with you, share it with a friend, tag me on Instagram@nikkilanigan.yogaandwellness, and @fitfunandfrazzledpodcast let’s keep this conversation going!Follow Nikki online:Instagram:@fitfunandfrazzledpodcast@nikkilanigan.yogaandwellnessSubstack: https://nikkilanigan.substack.com/* If you’re looking for personalized coaching on mindset, mindful eating and intuitive movement, check out my 1:1 coaching sessions and let's schedule a free call. DM me for details!Sponsors:Mantra Match: mantramatacha.com 15% off with code NIKKIWELLNESS Evolve by Erika - 7 Days Free Kundalinihttps://evolvebyerika.uscreen.io/?via=nikki  Neeshi - Protein Powder for females dealing with hormone health wether its is teens and periods or midlife hormone change.www.neeshi.com/NIKKIYOGA20 for 20% off your first order.Discount code: NIKKIYOGA20 *** This episode may contain paid endorsements and advertisements for products and services.

Alison Thacker is passionate about connecting real experience & learned knowledge to help consumers live lighter in a toxic world. Alison is the founder and CEO of the cheeky clean- a lifestyle brand connecting modern consumers with information to make more conscious choices. TCC is a resource using insight from her 14 yr career in the corporate chemical world. She is in the process of creating wellness products to provide tangible tools to support health & change the least regulated industries.In this episode we talk about:- Supplements/ beauty choices- The power of shopping local- Becoming ‘uninfluenced’- Cookware. Specifically the maybe unknown chemicals leaching into our foods if you think you are eating healthy- How to work on your mindset too and not get overwhelmed or have it all consume you- Skin care picks- and moreYou can find Alison online at:Instagram - www.instagram.com/thecheekycleanWebsite - www.thecheckyyclean.comNon Toxic Cookware - https://www.carawayhome.com/meetcaraway-x-ap?rstr=17136&utm_source=influencer&utm_medium=Ambassador&utm_campaign=AlisonHite&fbclid=PAZXh0bgNhZW0CMTEAAaYsbyv0zOSbRaqpbJjahq50z8qjF4Nzn1va8xxqNP8gpebPVR7Hf6iyUi0_aem_ynWBdWhrOHG_jZvC1P-p7gFollow Nikki:Instagram - www.instagram.com/fitfunandfrazzledpodcast and www.instagram.com/nikkilanigan.yogaandwellness for daily mindset tips, movement, and self-worth practices.         •           Subscribe to Fit, Fun, and Frazzled so you never miss an episode!Follow me on Substack -nikkilanigan.substack.comSponsors:Neeshi - Protein Powder for females dealing with hormone health wether its is teens and periods or midlife hormone change.www.neeshi.com/NIKKIYOGA20 for 20% off your first order.Discount code: NIKKIYOGA20 *** This episode may contain paid endorsements and advertisements for products and services.

In This episode I talk about:How your thoughts shape your realityNeuroscience-based techniques to rewire your brain for confidence and successWhy women in midlife are more prone to mindset blocks like burnout, perfectionism, and self-doubtThe 3 mindset shifts that can change everything—from your fitness journey to your self-worthAnd moreMindset work isn’t a one-time thing. It’s an ongoing practice. Every small shift you make compounds into bigger results over time. If today’s episode resonated with you, I’d love to help you take this work deeper. DM me or check out my 1:1 coaching programs where I help women in midlife release self-doubt, shift their mindset, and step into their best lives.          •           Follow me on Instagram@nikkilanigan.yogaandwellness and @fitfunandfrazzledpodcast for daily mindset tips, movement, and self-worth practices.         •           Subscribe to Fit, Fun,and Frazzled so you never miss an episode!Sponsors:Neeshi Protein Powder:www.neeshi.com/NIKKIYOGA20 code NIKKIYOGA20 for 20% off your order.Mantra Matcha:mantramatacha.com 15% off with code NIKKIWELLNESS

Nikki and Evina talk about cutting through all the noise in the online space for women in their 40's seeking fitness and health and wellness. Evina shares her 4 pillars of health, how to pick a good and qualified trainer and coach, we talk about having a good balance and not following extremes, and we talk about women navigating fitness and wellness in their 40's and beyond. Formally a Hawaiian Tropic Pageant Queen, Evina Del Pizzo moved to the fitness industry in 2009. She started competing as an amateur Bikini Competitor and eventually worked her way to an Overall NPC Bikini Champion. Finishing her studies at CSUN, she became a certified Master Trainer and eventually started getting published in well known fitness magazines, Digital Muscle Magazine, Max Sports and Fitness, Flex, Los Angeles Entrepreneurs, and Fitness Magazine. Now a current gym owner of Built Strong Strength Club and self published author of "Stretch For Success: A Competitors Guide to Feel Their Best and Move Great Onstage!" Evina's Social Platforms: Fitness Center IG: @builtstrongstrengthclub Personal IG: @evnadelpizzo FB: Built Strong Strength Club Website: builtstrongstrength.com Stretch For Sucess: A Guide to Help Competitors Feel Their Best and Move Great Onstage sold on Amazon and other book stores. You can find Nikki on Instagram @fitfunandfrazzledpodcast and @nikkilanigan.yogaandwellness  Other episodes Evina has been on: 187: Mom Guilt - Missing the Mark https://podcasts.apple.com/us/podcast/187-mom-guilt-missing-the-mark/id1530819580?i=1000649011331 140: A Conversation With Evina Del Pizzo an Anti-Diet Advocate, Trainer, Model, Author, and Gym Owner. https://podcasts.apple.com/us/podcast/140-a-conversation-with-evina-del-pizzo-an/id1530819580?i=1000599702494 Sponsors: Mantra Match: mantramatacha.com 15% off with code NIKKIWELLNESS    Sakara: Plant Based meals and vitamins 20% off https://www.pjatr.com/t/8-12225-291422-184534 Discount code - NIKKIWELLNESSSAKARA    Neeshi - Protein Powder for females dealing with hormone health wether its is teens and periods or midlife hormone change. www.neeshi.com/NIKKIYOGA20 for 20% off your first order. Discount code: NIKKIYOGA20

I am joined by my guest, Stephanie Keith. Stephanie is a bestselling author, host of the widely acclaimed Law of Attraction Tribe Podcast, and the visionary creator of the Manifest it Now app. After spending over a decade in the corporate world, Stephanie broke free from the 9-to-5 grind to build a life of freedom, abundance, and alignment. Today, she’s on a mission to empower women to break free from the cycle of trading time for money and step into their dream reality.With her innovative, science-backed manifestation techniques, powerful subliminals, and transformational programs, Stephanie demystifies quantum manifestation and provides practical tools to help women create lives filled with purpose, joy, and limitless possibilities.In this episode we talk about how science, tech, and spirituality are merging. We talk about what subliminals are and how subliminals are the fastest way to reprogram the subconscious and shift your mindset. Find Stephanie:Podcast - Law of Attraction Tribe PodcastInstagram: www.instagram.com/lawofattractiontribeManifest It Now app: https://apps.apple.com/us/app/manifest-it-now/id1599116303Find Nikki: Substack - https://substack.com/@nikkilanigan?r=usp93&utm_campaign=profile&utm_medium=profile-pageInstagram - www.instagram.com/fitfunandfrazzledpodcastwww.instagram.com/nikkilanigan.yogaandwellness

 That infamous blue Monday often labeled the most depressing day of the year, the 3rd Monday of January.  So if you're feeling a little down sluggish or just plain meh, Like me right now, you are not alone and I've got your back. And in this episode, we'll explore what causes these feelings. Why does time of year can feel so heavy and most importantly, how to shift your mindset, lift your energy and move into 2025 feeling lighter, brighter, and more aligned. ** Disclaimer: The information provided here is for general purposes only and should not be taken as medical or professional advice. If you’re experiencing persistent feelings of sadness, anxiety, fatigue, or other symptoms that are impacting your daily life, it may be more than just the “winter blues” or seasonal affective disorder. Please seek support from a licensed mental health professional, counselor, or medical provider. Early intervention is essential for your well-being. You don’t have to navigate this alone, help is available. Follow Nikki on Instagram: @fitfunandfrazzledpodcast @nikkilanigan.yogaandwellness Sponsors: Mantra Match: mantramatacha.com 15% off with code NIKKIWELLNESS Sakara: 25% off if purchased in December Level II Detox https://www.pjatr.com/t/8-12225-291422-184534 Discount code - NIKKIWELLNESSSAKARA Neeshi - Protein Powder for females dealing with hormone health wether its is teens and periods or midlife hormone change. www.neeshi.com/NIKKIYOGA20 for 20% off your first order. Discount code: NIKKIYOGA20

In this episode of Fit, Fun, and Frazzled, Nikki talks about a question many women in midlife ask themselves: Is heavy lifting the only way to build strength and improve body composition? As we age, maintaining muscle mass becomes increasingly important, but does that mean we have to push our bodies to muscle failure by lifting heavy weights? This episode explores the science behind muscle growth, discussing the role of different muscle fibers, hormonal changes, and the potential risks that heavy lifting can pose—especially for those in their late 40s and beyond who may struggle with inflammation, back issues, and injury risks. We talk about the differences between Type I and Type II muscle fibers, and how varying your workout routine could offer similar benefits without the strain of heavy lifting. The episode also touches on alternative training methods such as bodyweight exercises, Pilates, resistance bands, and strength-focused yoga, which are kinder to the joints and can still lead to lean muscle mass and body composition improvements. We discuss the importance of muscle stimulation and how exercises focusing on endurance and muscle engagement can provide effective results while reducing the risks of injury. In addition, we address the emotional and mental impacts of pushing to muscle failure and the often-overlooked benefits of more intuitive movement practices. Our conversation emphasizes the importance of listening to your body, balancing different types of workouts, and finding a sustainable routine that builds strength without leading to burnout or physical stress. Key Takeaways: • Heavy lifting isn’t the only way to build strength and improve body composition. • Exploring alternative methods like Pilates, bodyweight exercises, and yoga can offer similar benefits with lower risk of injury. • Intuitive movement and listening to your body play a crucial role in developing a sustainable fitness routine. • Addressing the hormonal changes that impact muscle mass and strength as we age. Find Nikki on Instagram: @fitfunandfrazzledpodcast @nikkilanigan.yogaandwellness Sponsors: Protege Painless Stilettos https://www.protegefootwear.com Code: NIKKIWELLNESS at checkout for 30% off Mantra Matcha www.mantramatcha.com Code: NIKKIWELLNESS at checkout for 15% off