Discover why teaming up with a fitness and nutrition coach could be the game-changer you need in your health and fitness journey. This episode dives into the crucial role coaches play in not just crafting personalized workout and nutrition plans, but also in educating and motivating you to surpass your goals. Personalized Guidance : How a fitness coach tailors workouts to your unique needs, enhancing both results and safety. Nutritional Expertise : The importance of macronutrient balance and how...
May 06, 2024•34 min•Season 2Ep. 153
Deep dive into the world of strength training and muscle building in this awesome conversation with Nikkiey Stott and Dr. Morgan Nolte ( @drmorgannolte ), as they explore the transformative effects of lifting weights and how it can significantly enhance not just your physique but your overall health. What's Inside: The Science of Strength : Discover the essential role of muscle mass in boosting metabolism, enhancing bone density, and improving quality of life. Training Tips : Nikkiey Stott share...
May 03, 2024•57 min•Season 2Ep. 152
These three crucial concepts will define your success. Whether you're just starting out or looking to revamp your approach, understanding these principles is key to achieving and maintaining profound results. 1. Self-Discipline: It all starts with self-discipline. Mastery over your actions and decisions every day dictates how far you'll go. Sticking to your workout routine, choosing the right foods, and saying no to shortcuts are all acts of discipline that contribute to the bigger picture of yo...
Apr 29, 2024•35 min•Season 2Ep. 151
What’s really holding you back from enjoying your meals while staying healthy? This episode dives deep into the misconceptions that fuel fitness and diet culture, particularly the myth that certain foods are inherently "bad" and must be avoided at all costs. Join us as we explore why this black-and-white thinking not only sabotages your diet but can also harm your relationship with food. We're talking about the foods that diet culture often labels as off-limits, like pizza, and why excluding the...
Apr 26, 2024•28 min
Has your fitness journey taken an unexpected detour? If you're feeling derailed from your health goals, you're not alone. Every year, countless individuals face the challenge of maintaining their fitness resolutions, but the secret to success is understanding that it's never too late to recalibrate and reignite your passion for fitness. In this episode, we dive into the art of reconnecting with your "why"—that driving force that kick-started your fitness aspirations. We'll tackle the all-too-com...
Apr 22, 2024•28 min•Season 2Ep. 149
Hitting a wall in your weight loss journey? It's a common story: relentless effort, calorie counting down to the last digit, and still, the scale refuses to budge. If this resonates with you, know that you're part of a vast community facing similar challenges. The silver lining? It's not a reflection of your dedication, but perhaps a cue to focus on metabolic health and hormonal balance. In today's podcast, Macro Hour host and fitness expert Nikkiey Stott unveils the transformative strategies th...
Apr 19, 2024•30 min•Season 2Ep. 148
Let's talk about Delayed Onset Muscle Soreness (DOMS) If you've ever found yourself walking funny after leg day or been victim to the tender touch of post-bench press blues, you know exactly what we're diving into. In this deep dive, we’ll unravel the mysteries of DOMS: The Science of Sore : What’s happening under the skin when soreness sets in a day or two after your workout. Pain or Gain? : We discuss whether soreness is a true marker of an effective workout or just a sign to take it easy. Rec...
Apr 15, 2024•30 min
If you've ever wondered, "Where do I even start with tracking macros?" then you're in the right place. Whether you're looking to lose weight, gain muscle, or simply improve your nutrition, understanding and tracking your macros is a powerful tool on your wellness journey. In this episode, we'll break down the basics: -What are macros? An overview of macronutrients and their roles in your body. -Setting up your macro goals : How to determine your individual needs based on your fitness objectives....
Apr 12, 2024•27 min
Get into the nitty-gritty of shredding fat without saying goodbye to your gains with Nikkiey Stott. We're peeling back the layers on what it takes to maintain that "cut" look sustainably, without being in a perpetual state of "cutting'" We're not just scratching the surface – get the low-down on: Strategic Eating: How to fuel your body without tipping the scales. Training Tips: Workouts designed to boost fat loss while preserving muscle mass. Recovery Tactics: Why rest and recovery are your secr...
Apr 08, 2024•32 min
Buckle up for a road trip into the heart of fitness truths with Nikkiey Stott in Episode 144 of the Macro Hour podcast - a special edition recorded on the go, proving insights can strike anywhere, even behind the wheel! 🏋️♀️ Myth-Busting Muscle Fears–Nikkiey dives deep into the common fear of getting "too bulky" from lifting weights and how she smashed this myth with her own transformation. 🥗 First Taste of Health–Remember the first time you tried eating healthy? Nikkiey shares her initial fo...
Apr 05, 2024•18 min•Season 2Ep. 144
Ready to shift gears from cutting to stacking on size, or settling into maintenance mode? It’s all about strategy and balance. 🔄💪 In this crucial episode, we dive into the art of transitioning between fitness phases. Whether you're looking to bulk up or maintain your hard-earned gains, it's essential to tweak your approach to macronutrients and overall caloric intake. We’re unpacking the tactics to smoothly navigate from a calorie deficit to a surplus or maintenance level, ensuring that you fu...
Apr 01, 2024•41 min•Season 2Ep. 143
Discover the powerhouse of your body that's often overlooked: your pelvic health. In Episode 142 of the Macro Hour podcast, we delve into the depths of this crucial aspect of women's wellness with the renowned Vagina Coach, Kim Vopni. Kim, a celebrated fitness professional, author, and women's health educator, has dedicated her life to empowering women through knowledge and strength. She's the mastermind behind Pelvienne Wellness Inc, where she champions pelvic health for women navigating pregna...
Mar 29, 2024•59 min•Season 2Ep. 142
Diving deep into the jungle of fitness methodologies, we're breaking down what truly works for muscle growth, especially if you're rocking that over-40 badge of honor. 🏋️♂️🔥 Today, we're pitting the time-honored principle of progressive overload against the titans of group fitness: Orange Theory, F45, and CrossFit. It's a showdown to see which approach can really dial in that muscle tone and sculpt the body composition you're after as you navigate the prime years of fitness beyond 40. Progres...
Mar 25, 2024•39 min•Season 2Ep. 141
Are you striving for peak performance but find yourself hindered by muscle cramps and fatigue? It might be time to introduce the unsung hero of muscle health into your routine: magnesium. In this enlightening episode, Nikkiey dives deep into the crucial role of magnesium in avoiding muscle cramps and enhancing bodily function for athletes and fitness enthusiasts with expert Carolyn Dean. Magnesium isn’t just a supplement; it's a game-changer for your body’s performance and recovery. 👩⚕️ Featur...
Mar 22, 2024•59 min
Are you pouring your heart into your workouts and choosing your meals wisely but still not seeing the scale tip in your favor? If you’re nodding in frustration, this episode is for you. 👊 In today’s deep dive, we're exploring the perplexing question: "Why isn't the scale moving as much as I want when I'm working so hard to eat better and workout?" 🤔🍏 Nikkiey shares the science of weight loss, hidden factors that affect your scale readings, and common misconceptions about eating and exercising...
Mar 18, 2024•30 min•Season 2Ep. 139
This episode of The Macro Hour Podcast brings Nikkiey Stott and Louise Digby together to discuss the complex relationship between eating habits, body fat, and the unique challenges women face during menopause. 🌟 Louise ( @louisedigbynutrition ) is a powerhouse of knowledge in nutritional therapy and women's weight loss. She isn't just another expert; she's a game-changer for women battling weight loss myths and the frustrating plateau of menopause. With her innovative approach, The Nourish Meth...
Mar 15, 2024•47 min•Season 2Ep. 138
Today in episode 137 we're getting real about the ketogenic diet and muscle building. Sure, this diet can be a tool for shredding fat, but when it comes to building up those muscles, there's a bit more to the story. Carbs are not just comfort food; they're fuel for serious growth. They energize your workouts and are critical in the muscle repair process. So, when you slash the carbs for keto, you might also be sidelining some serious gains. Your muscles need glycogen, and glycogen comes from car...
Mar 11, 2024•26 min•Season 2Ep. 137
In this episode of The Macro Hour, we're diving into the heart of self-love and self-growth with the ever-inspiring Olivia Eve. Olivia, a renowned advocate for holistic wellness, brings a wealth of knowledge from her background in mind-body health and her own podcast "For You From Eve," where she explores the intimate narratives of self-discovery and wellness. In this conversation, Olivia lays out the roadmap to nurturing self-love and the undeniable link between how we feed our bodies and minds...
Mar 08, 2024•46 min•Season 2Ep. 136
Answering YOUR questions and helping you redefine your fitness goals. One thing you're always wanting to know is, "Why is the scale not reflecting my progress?" Well..the scale isn't the end-all-be-all of measuring your progress! It's easy to get hung up on numbers, but what if I told you that the path to your best self isn't defined by what you see on the scale? That's right, we're talking about looking beyond the digits and understanding the true markers of fitness and health. In this eye-open...
Mar 04, 2024•29 min•Season 2Ep. 135
Explore the profound and personal journey of menopause with the incredible Philippa Butler, the force behind @precizion.uk. Philippa opens up about her own experiences navigating through the complexities of menopause, sharing insights, struggles, and triumphs with raw honesty and vulnerability. But it doesn't stop there. Philippa's work with Precizion is reshaping the conversation around menopause, bringing to light the importance of understanding, support, and empowerment for women going throug...
Mar 01, 2024•45 min•Season 2Ep. 134
In this episode, we dive deep into why it's crucial to shift your focus from end goals to the systems that get you there. Instead of obsessing over the outcomes, we explore how establishing effective processes, like eating right and tracking macros, can drive you towards success. It's all about the daily grind, the habits, and routines that pave the path to achieving your ambitions. Click To Watch A Free Macro Training Click To Apply For Our Programs If you've got a story about how The Macro Hou...
Feb 26, 2024•29 min•Season 2Ep. 133
In this episode of The Macro Hour Podcast Nikkiey sits down for a powerful conversation with Karena Dawn, the force behind @ToneItUp and host of The Big Silence podcast. Karena lays it all out about mental health, fortifying your mental strength, and keeping fit. In this must-listen episode, Karena shares: Her personal journey and how it shaped her approach to wellness. Actionable strategies for maintaining mental resilience. Tips on integrating fitness into your life for a healthy mind and body...
Feb 23, 2024•38 min•Season 2Ep. 132
In today's deep episode, we're unlocking a game-changing strategy used by top athletes to stay on top of their game: the art of deloading. Understanding when to hit the brakes is crucial for long-term performance and health. What's a deload week, you ask? It's that sweet time of reduced intensity and volume in your workouts to allow for recovery and growth. Think of it as a strategic pit-stop in your fitness race to repair, recover, and return stronger. We'll break down how to properly plan and ...
Feb 19, 2024•32 min
In this episode of The Macro Hour podcast, we're deep diving into the complexities of menopause with our esteemed guest, Esther Blum. Esther is an Integrative Dietitian and High-Performance Coach who has been guiding women through the tumultuous waves of menopause with her expert knowledge and compassionate approach. She's not just an author and nutrition authority but also a guiding light for many going through this transition. We're tearing down the walls of confusion surrounding menopause. Wo...
Feb 16, 2024•1 hr 6 min•Season 2Ep. 130
Our host Nikkiey Stott tackles an obstacle many of us face on our fitness journeys: getting sick. When illness strikes, it can feel like a major setback, throwing a wrench in your plans and progress towards our goals. But Nikkiey's here to share how you can still show up for yourself, even when you're not feeling your best. From adjusting your workout routine to focusing on recovery, she offers practical advice and personal insights on maintaining momentum in your health and fitness journey, des...
Feb 12, 2024•24 min•Season 2Ep. 129
In this episode of The Macro Hour podcast, we deep dive into the world of macronutrients, busting some of the most pervasive myths that have long clouded the truth about our diets. We explore the liberating concept that all food can be good in moderation and how crucial it is to embrace all macronutrients—proteins, fats, and carbohydrates—to truly fuel our bodies for optimal health and performance. Our discussion uncovers the science behind why no single food should be demonized and how a balanc...
Feb 09, 2024•22 min•Season 2Ep. 128
Welcome to Season 2 of The Macro Hour podcast! Kicking off the year with determination and grit? Still clinging to those New Year's resolutions? It's not just about setting goals; it's about showing up for yourself, day after day. Remember, it's early in the yeat for a fresh start, and those resolutions? They're as valid as ever. In this episode, we dive deep into what it takes to truly commit to your goals and make tangible changes. From mindset shifts to practical strategies, discover how to t...
Feb 05, 2024•35 min•Season 2Ep. 127
Ever thought about the long game in your health journey? 🚀 These strength training insights in this bonus episode of the Macro Hour features all the highlights from Nikkiey during Season One 💪 It’s time to pivot, to do something different. The path you choose today isn't just about now; it’s about setting the stage for your 70s, 80s, and beyond. What we do in our present has a ripple effect on our future selves. Decide to shift gears. Whether it’s switching up your routine, focusing more on nu...
Feb 02, 2024•7 min•Season 1Ep. 126
In this bonus episode of The Macro Hour, we revisit Season 1's most impactful moments. Discover how Nikkiey transcends low-energy hurdles and prioritizes her health, fitness, and nutrition. It's more than just a workout; it's about reprogramming the mind to embrace high vibrations and step confidently into the gym. Learn the secrets behind her unwavering motivation and get inspired to revolutionize your own wellness routine. Whether you're seeking a mindset makeover or looking to refine your hea...
Jan 29, 2024•8 min•Season 1Ep. 125
This bonus mini episode of The Macro Hour Podcast explores the transformative power of gratitude in your fitness journey. Join us for the highlights from all of Season 1! Our host, Nikkiey Stott, shares her thoughts on how cultivating a sense of gratitude can profoundly impact your workouts, mindset, and overall wellness. There are deep benefits in connecting with feelings of thankfulness during exercise. Nikkiey uncovers how this positive emotion not only elevates your mood, but can also enhanc...
Jan 26, 2024•6 min
