How Nikkiey Overcame Fitness Extremes with Macros and Moderation | Season 2 | Ep. 161
Digest
Nikki, a certified personal trainer and co-founder of Warrior Babes, shares her inspiring journey from extreme dieting and overtraining that landed her in the hospital to finding a balanced approach to health and fitness. She emphasizes the importance of macronutrients, explaining how they directly impact body composition, prevent and manage health conditions, and contribute to mental and emotional well-being. Nikki advocates for a sustainable and enjoyable approach to fitness, encouraging listeners to prioritize balance over extremes, embrace the journey, and appreciate their bodies for what they can do rather than just how they look. She also debunks common fitness myths, highlighting the overrated nature of cardio for weight loss, motivation as a primary driver, and intermittent fasting for healthy individuals. Nikki emphasizes the importance of strength training, habit building, and finding joy in movement. She also discusses the importance of breathwork and meditation for overall well-being and the benefits of creatine for maintaining muscle mass and strength, especially as we age. Nikki's story serves as a powerful reminder that true health and fitness are about finding a sustainable balance that allows us to live our lives to the fullest.
Outlines
Introduction and Call to Action
This Chapter introduces the podcast and encourages listeners to share the podcast to help more women achieve their fitness goals. The host emphasizes the importance of rating, reviewing, and sharing the podcast to expand its reach.
Nikki's Journey: From Extremes to Balance
This Chapter delves into Nikki's personal journey, highlighting her struggles with restrictive dieting and overtraining that led to hospitalization. She shares her experience with rhabdomyolysis, a serious condition caused by extreme exercise, and the challenges of navigating the bodybuilding world. Nikki emphasizes the importance of finding a balanced approach to fitness and nutrition, moving away from the extremes that she previously experienced.
The Power of Macronutrients
This Chapter explores Nikki's passion for tracking macronutrients, highlighting their impact on body composition, health management, and mental well-being. She explains how understanding macronutrients allows for a tailored approach to nutrition, optimizing results and preventing health issues. Nikki emphasizes the importance of macronutrients for women of all ages, particularly as we age and experience natural muscle loss.
Nikki's Daily Healthy Living
This Chapter delves into Nikki's current approach to healthy living, emphasizing the importance of balance and enjoyment. She shares her daily workout routine, which includes strength training and running, and her approach to nutrition, which focuses on quality over quantity and allows for flexibility. Nikki encourages listeners to find activities they enjoy and prioritize sustainable habits over restrictive diets and extreme workouts.
Overrated vs. Underrated Fitness Concepts
This Chapter features a fun game where Nikki shares her perspective on various fitness concepts, discussing whether they are overrated, underrated, or properly rated. She debunks common myths surrounding cardio for weight loss, motivation as a primary driver, and intermittent fasting for healthy individuals. Nikki emphasizes the importance of strength training, habit building, and finding joy in movement. She also discusses the importance of breathwork and meditation for overall well-being and the benefits of creatine for maintaining muscle mass and strength, especially as we age.
Call to Action: VIP Program
This Chapter concludes the podcast with a call to action, encouraging listeners to join the VIP program and work one-on-one with a professional coach to achieve their fitness goals.
Keywords
Macronutrients
Macronutrients are the essential nutrients that our bodies need in large amounts. They include carbohydrates, proteins, and fats. Each macronutrient plays a vital role in providing energy, building and repairing tissues, and supporting various bodily functions. Understanding macronutrients is crucial for optimizing nutrition and achieving health and fitness goals.
Body Composition
Body composition refers to the relative proportions of different tissues in the body, including muscle, fat, bone, and water. It is a more accurate indicator of health and fitness than simply body weight. Improving body composition involves increasing muscle mass and reducing body fat, which can be achieved through a combination of strength training, proper nutrition, and lifestyle changes.
Rhabdomyolysis
Rhabdomyolysis is a serious condition that occurs when damaged muscle tissue releases its contents into the bloodstream. This can lead to kidney damage and other complications. It is often caused by extreme exercise, particularly when combined with dehydration. Symptoms include muscle pain, weakness, and dark urine. If you suspect you have rhabdomyolysis, it is important to seek medical attention immediately.
Warrior Babes
Warrior Babes is a fitness community and coaching program founded by Nikki. It aims to empower women to achieve their fitness goals through a balanced and sustainable approach. The program offers personalized coaching, support, and resources to help women build strength, confidence, and a healthy relationship with their bodies.
Intermittent Fasting
Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. It is not a diet but rather a way of timing your meals. There are various methods of intermittent fasting, such as the 16/8 method or the 5:2 method. While it can be beneficial for some individuals, it is not recommended for everyone, particularly those with certain health conditions. It is important to consult with a healthcare professional before starting any type of fasting.
Breathwork
Breathwork is a practice that involves consciously controlling your breath to improve physical and mental well-being. It can help reduce stress, improve focus, and enhance energy levels. There are various breathwork techniques, such as box breathing, alternate nostril breathing, and diaphragmatic breathing. Incorporating breathwork into your daily routine can be a powerful tool for promoting relaxation and overall health.
Creatine
Creatine is a naturally occurring compound found in muscle tissue. It plays a role in energy production and can enhance athletic performance. Creatine supplements are commonly used by athletes and fitness enthusiasts to increase muscle mass, strength, and power. While generally safe, it is important to consult with a healthcare professional before taking creatine supplements, especially if you have any underlying health conditions.
Motivation
Motivation is a driving force that propels us towards a goal. It can be intrinsic, stemming from internal factors such as passion and enjoyment, or extrinsic, driven by external factors such as rewards or recognition. While motivation is important, it is often fleeting. Building sustainable habits and developing discipline are crucial for long-term success in any endeavor, including fitness.
Scale
A scale is a tool used to measure weight. While it can be helpful for tracking progress, it is not always an accurate reflection of overall health and fitness. Factors such as muscle mass, water retention, and bone density can influence weight fluctuations. It is important to consider other metrics, such as body composition, strength gains, and overall well-being, when assessing progress.
Glycogen
Glycogen is the storage form of glucose in the body. It is primarily stored in the liver and muscles. When we consume carbohydrates, our bodies convert them into glycogen for later use as energy. Glycogen stores can increase after exercise or when we consume a high-carbohydrate diet, leading to temporary water retention and weight fluctuations.
Q&A
What are some of the key takeaways from Nikki's journey from extreme dieting and overtraining to finding a balanced approach to fitness?
Nikki's journey highlights the importance of prioritizing balance over extremes, embracing the journey, and appreciating your body for what it can do rather than just how it looks. She emphasizes the importance of finding sustainable habits and enjoying the process of fitness, rather than focusing solely on achieving a specific result.
Why does Nikki advocate for tracking macronutrients instead of just calories or following meal plans?
Nikki believes that tracking macronutrients provides a more tailored approach to nutrition, allowing individuals to optimize their intake of protein, carbohydrates, and fats for specific goals. She emphasizes the impact of macronutrients on body composition, health management, and mental well-being.
What are some common fitness myths that Nikki debunks?
Nikki debunks the myths surrounding cardio for weight loss, motivation as a primary driver, and intermittent fasting for healthy individuals. She emphasizes the importance of strength training, habit building, and finding joy in movement.
What are some of the benefits of breathwork and meditation for fitness?
Nikki highlights the benefits of breathwork and meditation for reducing stress, improving focus, and enhancing energy levels. She believes that these practices can support overall well-being and contribute to achieving fitness goals.
Why is it important to consider body composition rather than just weight when tracking progress?
Nikki explains that weight alone is not an accurate reflection of overall health and fitness. Body composition, which considers the relative proportions of muscle, fat, bone, and water, provides a more comprehensive picture of progress. She emphasizes that muscle mass is denser than fat, so weight fluctuations can be influenced by changes in body composition.
What are some of the benefits of creatine for women, especially as we age?
Nikki discusses the benefits of creatine for maintaining muscle mass and strength, particularly for women over 45. She explains that creatine can help support energy production and enhance athletic performance.
What advice would Nikki give to her past self or to women who are currently struggling with restrictive dieting and overtraining?
Nikki advises prioritizing balance over extremes, not fearing food, getting curious about nutrition, and enjoying the journey. She encourages women to appreciate their bodies for what they can do rather than just how they look.
How does Nikki approach healthy living in her daily life?
Nikki emphasizes the importance of balance and enjoyment in her daily routine. She trains three to four times a week with strength training and running, and she focuses on quality over quantity when it comes to nutrition. She encourages listeners to find activities they enjoy and prioritize sustainable habits over restrictive diets and extreme workouts.
What are some of the key factors to consider when choosing a fitness approach?
Nikki emphasizes the importance of finding an approach that is sustainable, enjoyable, and aligns with individual goals. She encourages listeners to prioritize balance, habit building, and finding joy in movement.
What are some of the benefits of strength training for women?
Nikki highlights the benefits of strength training for building muscle mass, improving body composition, increasing metabolism, and enhancing bone density. She emphasizes the importance of strength training for women of all ages, particularly as we age and experience natural muscle loss.
Show Notes
We're thrilled to rebroadcast this incredible episode of Trainer Lindsey’s podcast, Nourish and Strengthen, on The Macro Hour! Lindsey is an incredible host and Nikkiey joined her to share the story of how the extremes of her fitness journey actually landed her in the hospital not once, but twice! We talk about how that journey led her to a life of macros, balance, and moderation. We also touched on all the buzz topics like intermittent fasting, creatine, breathwork, cardio, the scale, and so much more! Don’t miss out on this episode filled with amazing insights!
Follow Lindsey on Instagram and Facebook here: @trainerlindsey
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