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Sugar cravings can show up at any age, but they often seem to go into overdrive once we hit our 40s. If that nagging sweet tooth is getting worse, you’re not imagining it. Below are a few reasons why... along with a few gentle ways to keep them in check!
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Proper Form Is Everything: Your form when performing an exercise can make the difference between mediocre and killer results. Bad form can involve many things: using momentum and “swinging” your limbs; poor posture, which can cause unnecessary stress on your muscles; and generally not being in control during the exercise. By using gradual motions, focusing on engaging the correct muscle groups, and referencing exercise diagrams, you can make sure your form is spot on! Yes, this is more work. And doing it “right” might reduce the number of reps you can do… But you’ll get to where you want much faster.
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Track ahead of time If you hate tracking meals, let me ask you: when are you tracking them? Many women track after the meal is already done, but the most effective tracking happens in advance. By entering your numbers the night before, you won’t have to worry about stopping and starting throughout the day. This might sound like a small detail, but trust me when I say tracking on the go has the power to completely derail your day. That does not need to happen!
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Sounds backwards, right? Why would dieting lead to gaining weight when it’s designed to do the opposite? That’s exactly what we’re covering in this article — if you’re serious about losing weight and getting lean, not just seeing a lower number on the scale, read on...
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Start with protein Before you even begin to approach your carbohydrate and fat numbers, lock in your protein intake first. Protein is the most direct indicator of how much lean muscle you can gain, and lean muscle is what allows you to look toned… so it makes sense to start here! Once you spend a bit of time eating the right amount of protein, you’ll likely begin to feel more full and have more energy — after that, dialing in your carbs and fats becomes MUCH easier!
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I went into the gym once and noticed something absurd:There was a woman on a StairMaster doing kickbacks.(If you’re not familiar with this exercise, it essentially involves kicking backwards and raising your leg up close to the height of your glutes)I know exactly why — she was doing this with the intent of toning her glute indent.But while I understand the motivation behind it…This is one of the silliest, most ineffective (yet oddly creative) ways I’ve ever seen to get toned glutes.Any form of cardio, whether running, StairMaster, elliptical, etc., will not increase your muscle definition.Cardio works for general weight loss, but when done in excess, it will pull from muscle stores, NOT fat stores.Adding ballet poses or swinging your legs around won’t change that fact!That’s a dangerous path that leads to working continually harder for diminishing returns, and I’ve seen way too many women fall into the trap of doing hours of cardio and tearing their bodies down from the inside out.I was one of those women.But after way too long doing things the hard way, I found a better one — one that works for every body type and means working out less while eating a more flexible diet than I ever thought I could have.Since then, I’ve used my WarriorBabe Method to help over 10,000 women build the toned body composition they want sustainably, while living a lifestyle they love…And I’ve been able to simplify the process into a plan that adapts to each woman’s body, allowing each babe to build her own vision for her body on her own terms.I’ve even adapted it to work during and post-menopause, allowing my babes to get toned at any age.If you want to see how they did it and how you can too…
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It’s no secret that protein is key to building lean muscle — but getting that protein in your diet is way easier than it sounds at first! Let’s take a look at how.
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Wondering what your superfoods are during this critical phase of life to help you tone better, move better, and feel better? Macros should always be your North Star, but certain nutrients play a key role and should NOT be missed! Let’s check it out.
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There’s more to hitting your daily protein target than just a number — different protein sources have extra benefits that will help you tone and keep the results you build! Let’s check out 3 you can incorporate into your nutrition for better strength, definition, and optimal health.
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What if eating MORE was the secret to transforming your body? I used to fear food. I thought eating less was the only way to stay lean. But after years of restriction, exhaustion, and frustration, I finally took a leap of faith, I started eating more. What happened next changed everything. This is my 1-year transformation with reverse dieting the exact steps I took to heal my metabolism, regain my energy, and build a stronger, healthier body without the fear of weight gain.
In this special The Macro Hour mash-up episode, Nikkiey Stott cuts through the holiday noise with no B.S. strategies for mastering mindful eating during the holidays. Featuring the best mindful eating insights and tips, this episode shows you how to avoid feeling deprived or out of control while embracing balance and owning your choices. It’s time to make this holiday season work for you—not against you. Packed with practical advice and empowering moments, this mash-up will help you enjoy festive meals and celebrations while staying aligned with your goals. Tune in to discover how to navigate the holidays with confidence and ease.
The holidays are here, and with packed schedules, family gatherings, and endless travel, it’s easy to feel like your fitness goals have to take a back seat. But they don’t have to! In this episode of The Macro Hour, Nikkiey Stott shares practical strategies to stay on track with your fitness during the holidays—no perfection required. You’ll learn how to ditch the "all-or-nothing" mindset, fit in quick but effective workouts, and find ways to keep moving even when life feels chaotic. From bodyweight circuits to movement "snacks," this episode will help you stay consistent, keep your momentum, and enter January feeling stronger and more confident than ever.
Emily returns to discuss her sustainable approach to fitness and nutrition, emphasizing long-term health and well-being. She shares how she plans her meals and workouts to fit her busy lifestyle, offering tips that viewers can easily adapt to maintain their health goals without feeling overwhelmed.
DeeDee gives an inspiring account of how she overcame frustrating plateaus to achieve remarkable fitness results. This detailed discussion covers the changes she implemented in her training and diet, the psychological barriers she overcame, and the persistence needed to see results. DeeDee's story is a testament to the power of perseverance in the fitness journey.
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If you want to build muscle while losing fat, without dramatically cutting down on your calorie intake, check out this video.Your maintenance threshold is your set of macro numbers where you’ll stay the same weight, give or take a few pounds. Believe it or not, if you want to improve your body composition, chances are, this phase is where that’s going to happen!However, most women get their maintenance threshold from a macro calculator — while that will move you in the right direction, it’s not enough to get you the results you need.
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In this video, I’m going to show you why BOTH types of carbs are essential for getting toned and how to use them: “Complex carbs = good, simple carbs = bad”… ever heard that one before? This is completely counterproductive because you actually need BOTH to get toned!It’s not always obvious whether certain carbs are complex or simple — nutrition labels won’t always tell you!Plus, their placement before and after your workouts is one of the biggest factors in whether or not you’ll see the results you’re looking for.By the end of this video, you’ll be able to classify carbs more easily and know WHEN and WHY to eat different foods for maximum impact.Master this concept, and you’ll even be able to incorporate a bit of the “bad” foods into your diet and fuel your muscles while doing so.
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Hey babe — in this video I’m going to answer 4 questions from my weekly livestream!I cover:1. Why carbs are important, and what types you should eat to build lean muscle and lose fat2. What to eat after a heavy lifting session to maximize your progress, plus how to get the best nutrition possible if you lift regularly3. How long to retrain your metabolism before starting a cutting phase4. Whether you should slash your calorie intake to prep for a big event, and how much is too muchJoin me in the video above where I deep-dive into these questions and show you how to build a toned body that will last you forever!Nikkiey & the WarriorBabe Team
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In this episode of The Macro Hour, Nikkiey Stott explores the often-overlooked link between stress and weight gain, especially for women navigating midlife. We’ll dive into how chronic stress triggers hormonal changes that can lead to increased fat storage, particularly around the midsection, and why it’s not just about what you eat but how stress impacts your body’s ability to manage weight.You’ll learn practical strategies to break the cycle of stress-induced weight gain, including tips for stress management, optimizing your diet, and incorporating effective exercises that support both mental and physical health. Whether you’re struggling with weight gain or simply looking to understand how stress affects your body, this episode offers actionable insights to help you regain control and improve your overall well-being.Tune in to learn how to manage stress, support your fitness goals, and feel your best at any age.
In this episode of The Macro Hour, Nikkiey Stott focuses on how women can optimize their nutrition for better muscle recovery and overall wellness, especially during and after midlife. Whether you're embracing strength training or simply looking to maintain an active lifestyle, what you eat after a workout plays a crucial role in how your body recovers and builds strength.We’ll explore the key nutrients your body needs, the best foods to support recovery, and how to time your meals to maximize results.Tune in to learn how to nourish your body for improved recovery and sustained vitality.
In this eye-opening episode of The Macro Hour, Nikkiey Stott explores the real cost of roller coaster dieting and the allure of cheap, quick-fix solutions. She dives into the dangers of yo-yo dieting, how it impacts your metabolism, and the physical and mental toll it can take over time.Learn why opting for short-term, inexpensive dieting options might seem appealing initially but can lead to long-term health issues and even higher costs down the road. We’ll discuss the hidden financial, physical, and emotional expenses of these approaches and provide insights into more sustainable and effective strategies for lasting results.Tune in to understand why investing in your health with a long-term, evidence-based approach is worth it—and how to break free from the cycle of roller coaster dieting once and for all.
In this episode of The Macro Hour, Nikkiey Stott dives into the world of diet myths and misconceptions that often leave us confused and frustrated. From the belief that carbs are the enemy to the idea that eating fat makes you fat, we’re breaking down some of the most common myths in the nutrition world and providing you with the science-backed truth.Tune in as we explore why these myths persist, how they can derail your progress, and what the latest research actually says about healthy eating. Whether you’re trying to lose weight, build muscle, or simply improve your overall health, this episode will arm you with the knowledge you need to make informed choices and avoid the pitfalls of diet misinformation.Don’t miss out on these valuable insights that can help you navigate your nutrition journey with confidence and clarity.
Starting a fitness journey can be challenging, especially during the hectic months when life gets busy. In this episode of The Macro Hour, Nikkiey Stott shares four practical tips to help you stay on track with your fitness goals, even when your schedule feels overwhelming.Learn how to set realistic goals, prioritize your time, and stay motivated despite the chaos. Whether you're balancing work, family, or other commitments, these tips will help you find consistency and make progress, no matter how busy life gets.Tune in for actionable advice to kickstart your fitness journey and keep moving forward, even during the most demanding times of the year.
In this episode of The Macro Hour, Nikkiey Stott breaks down the critical differences between fat loss and weight loss—two terms often used interchangeably but with distinct meanings and implications for your health and fitness journey.She will explore why focusing on fat loss, rather than just weight loss, leads to better long-term results, improved body composition, and a healthier lifestyle overall. Discover the science behind these processes, how to track your progress effectively, and why the scale isn’t always the best indicator of success.Tune in to learn how to shift your mindset and approach for more sustainable, lasting results on your fitness journey.
In this episode of The Macro Hour, Nikkiey Stott dives into the critical role of protein in muscle building and fat loss. Discover why protein is essential for achieving your fitness goals, from repairing and growing muscles to boosting your metabolism and aiding in fat loss.We’ll explore how much protein you need, the best sources, and tips for incorporating it into your diet. Learn how to optimize your protein intake for maximum results and hear expert insights on making protein work for you.Tune in to unlock the power of protein and take your fitness journey to the next level. Subscribe, leave a review, and share this episode with anyone looking to enhance their muscle-building and fat loss efforts.
Join Nikkiey Stott, co-founder of WarriorBabe, in this episode of The Macro Hour as we explore how your diet impacts hormonal health. Discover the science behind key hormones like insulin, cortisol, estrogen, and testosterone, and how they influence your energy, mood, metabolism, and muscle building.Learn about the dangers of yo-yo dieting and the hidden costs of cheap, quick-fix diets. We’ll share practical tips for maintaining hormonal balance through a nutritious diet rich in whole foods and healthy fats, backed by expert insights and real-life case studies.Break free from roller coaster dieting and achieve lasting health and fitness results. Tune in to nourish your body and keep your hormones in harmony. Subscribe, leave a review, and share this episode with friends who need this valuable information.
There are surprising benefits of taking an extended break from caffeine, especially for women over 40 going through menopause. 💪☕️We'll explore how reducing caffeine can help balance your hormones, improve sleep quality, and reduce anxiety. Plus, we'll discuss how it can aid in managing menopause symptoms like hot flashes and mood swings. This isn't just about cutting out coffee—it's about reclaiming your health and wellness.Join us as we uncover the science and practical tips to make this transition smoother. Let’s get into it!
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