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3 Common Menopause Sleep Disruptors (and Their Impact on Muscle Tone)
Want better sleep, a stronger body, and more energy throughout the day? They’re all related, and in this guide we’re talking about how to improve all of them all at once!
1. Night Sweats and Hot Flashes
When your body overheats at night, it’s more than just an uncomfortable moment — it robs you of deep, restorative sleep. During deeper stages of rest, your muscles repair themselves from the day’s wear and tear, especially if you’ve been working out. But when you’re jolted awake by hot flashes, that repair process gets interrupted, slowing your progress toward a lean, defined physique! One helpful tip: try lowering your bedroom temperature before bedtime or using breathable bedding to keep yourself cooler. Even a slight drop in temperature can help prevent these nighttime “thermal spikes,” so your muscles can heal and grow.
2. Caffeine Timing
A warm cup of coffee or tea in the afternoon might feel comforting, but if you’re 40-plus and experiencing disrupted sleep, it’s worth a closer look at your caffeine intake. Even a moderate amount later in the day can prolong the effects of cortisol, your stress hormone. Elevated cortisol levels make it harder to have a good night’s rest, which means your body misses out on a prime muscle-building window. If you love your coffee, consider switching to decaf or a lower-caffeine tea by early afternoon — this small tweak can help you wind down naturally and give your body the downtime it needs to repair and tone your muscles!
3. Late-Night Eating
Hormonal changes during menopause can stir up unexpected hunger at night, and reaching for a snack might seem harmless at first. But eating too close to bedtime can rev up your metabolism right when it should be slowing down, leading to a restless sleep and a higher chance of storing extra calories as fat. Aim to wrap up your last meal or snack at least two hours before lights out (no need to go to extremes like with intermittent fasting). If you do need something late in the evening, keep it light — like a protein shake or a handful of nuts — to support muscle recovery without overloading your digestive system. This simple habit can make all the difference in how rested you feel and how effectively your body builds muscle overnight.
Struggling with sleep and muscle tone? We help women get the rest they need to maintain a firm, sculpted physique through menopause and beyond. Apply for our VIP program here!
8 min read
3 Common Menopause Sleep Disruptors (and Their Impact on Muscle Tone)
Want better sleep, a stronger body, and more energy throughout the day? They’re all related, and in this guide we’re talking about how to improve all of them all at once!
1. Night Sweats and Hot Flashes
When your body overheats at night, it’s more than just an uncomfortable moment — it robs you of deep, restorative sleep. During deeper stages of rest, your muscles repair themselves from the day’s wear and tear, especially if you’ve been working out. But when you’re jolted awake by hot flashes, that repair process gets interrupted, slowing your progress toward a lean, defined physique! One helpful tip: try lowering your bedroom temperature before bedtime or using breathable bedding to keep yourself cooler. Even a slight drop in temperature can help prevent these nighttime “thermal spikes,” so your muscles can heal and grow.
2. Caffeine Timing
A warm cup of coffee or tea in the afternoon might feel comforting, but if you’re 40-plus and experiencing disrupted sleep, it’s worth a closer look at your caffeine intake. Even a moderate amount later in the day can prolong the effects of cortisol, your stress hormone. Elevated cortisol levels make it harder to have a good night’s rest, which means your body misses out on a prime muscle-building window. If you love your coffee, consider switching to decaf or a lower-caffeine tea by early afternoon — this small tweak can help you wind down naturally and give your body the downtime it needs to repair and tone your muscles!
3. Late-Night Eating
Hormonal changes during menopause can stir up unexpected hunger at night, and reaching for a snack might seem harmless at first. But eating too close to bedtime can rev up your metabolism right when it should be slowing down, leading to a restless sleep and a higher chance of storing extra calories as fat. Aim to wrap up your last meal or snack at least two hours before lights out (no need to go to extremes like with intermittent fasting). If you do need something late in the evening, keep it light — like a protein shake or a handful of nuts — to support muscle recovery without overloading your digestive system. This simple habit can make all the difference in how rested you feel and how effectively your body builds muscle overnight.
Struggling with sleep and muscle tone? We help women get the rest they need to maintain a firm, sculpted physique through menopause and beyond. Apply for our VIP program here!
3 Ways to Break Out of a Rut on Your Fitness Journey
Ruts are normal, but they don’t have to stick. You can break free, and it often doesn’t take much to get started! Let’s take a look at 3 of the best ways to do it...
1. Revisit your roots
We all forget why we started sometimes — it’s normal. It’s even healthy — when we look back on the beginning of the journey, we realize how far we’ve come and whether we’re still aligned with our intentions. Ask how your goals and priorities have changed, and get super clear on what drives them. Then you can look at your current trajectory and see where you’ve been consistent (and where you haven’t). This makes it much simpler to find your motivation again and press forward with more excitement and energy than you’ve had in ages!
2. Shake up your routine
Sometimes we just need a good refresh. Try some new exercises that still support your goals. Exercise at a different time of day, or change up your weekly workout schedule. Master some new recipes. Or if you’ve been trying to do too much, rely on a few more store-bought healthy food options. This doesn’t have to be complicated — sometimes too much consistency can lead to stagnation. We don’t always need to push through or step back completely... Sometimes you’re doing the right stuff, but you just need to spice it up enough to keep it interesting. Small tweaks often work wonders for motivation!
3. Re-calculate your macros
A rut in your journey can also be a sign that you’ve kept the same macros for too long. It might be time to eat more and build some additional muscle — or go into a cut if your body composition is stable and you want to lose more fat. This takes some experience and intuition to do correctly, but you’d be amazed how many common issues are fixable through simple tweaks to your food! The most important thing is getting enough protein for your goals; if you do decide to decrease your calories, maintaining or even increasing your protein can spare you tons of headaches in the future.
If you want personalized 1:1 help with calculating your macros, breaking out of fitness ruts, and building a body composition that lasts for the long haul, apply to become a WarriorBabe here!
8 min read
3 Ways to Break Out of a Rut on Your Fitness Journey
Ruts are normal, but they don’t have to stick. You can break free, and it often doesn’t take much to get started! Let’s take a look at 3 of the best ways to do it...
1. Revisit your roots
We all forget why we started sometimes — it’s normal. It’s even healthy — when we look back on the beginning of the journey, we realize how far we’ve come and whether we’re still aligned with our intentions. Ask how your goals and priorities have changed, and get super clear on what drives them. Then you can look at your current trajectory and see where you’ve been consistent (and where you haven’t). This makes it much simpler to find your motivation again and press forward with more excitement and energy than you’ve had in ages!
2. Shake up your routine
Sometimes we just need a good refresh. Try some new exercises that still support your goals. Exercise at a different time of day, or change up your weekly workout schedule. Master some new recipes. Or if you’ve been trying to do too much, rely on a few more store-bought healthy food options. This doesn’t have to be complicated — sometimes too much consistency can lead to stagnation. We don’t always need to push through or step back completely... Sometimes you’re doing the right stuff, but you just need to spice it up enough to keep it interesting. Small tweaks often work wonders for motivation!
3. Re-calculate your macros
A rut in your journey can also be a sign that you’ve kept the same macros for too long. It might be time to eat more and build some additional muscle — or go into a cut if your body composition is stable and you want to lose more fat. This takes some experience and intuition to do correctly, but you’d be amazed how many common issues are fixable through simple tweaks to your food! The most important thing is getting enough protein for your goals; if you do decide to decrease your calories, maintaining or even increasing your protein can spare you tons of headaches in the future.
If you want personalized 1:1 help with calculating your macros, breaking out of fitness ruts, and building a body composition that lasts for the long haul, apply to become a WarriorBabe here!
How to Stay Consistent on Your Fitness Journey
Consistency isn’t easy — between food temptations, finding time, and life’s inevitable bumps in the road, there are endless setbacks waiting for us. Let’s explore 3 simple ways to reclaim your consistency, make the journey more sustainable, and stay on track toward your goals!
1. Pre-plan
One of the simplest antidotes to setbacks is to see them coming from a mile away. You can’t plan for getting sick, but you can anticipate how you need to tweak your macros while you recover. You can’t know that you’ll have no energy on a random Tuesday, but you can plan your workouts around your body’s natural rhythms. You never know when a friend will call to make last-minute dinner plans, but you can plan out your macros a day ahead of time and still make choices that support your goals.
Life is fullest when there’s spontaneity, but knowing your options in advance will ensure you have less room for error when stuff comes up!
2. Know your end goal
The journey will never feel like it’s worth it if you don’t know what you’re aiming for. Better health is a great pursuit. Losing 30 pounds can be, too. But if you don’t know what you want life to look like on the other end, or if you don’t have a good reason to get there, you’ll burn out long before you get there. Clarity lowers resistance. Drive motivates action. Keep your deepest reasons for building your ideal body composition front and center — you’ll find it much easier to stay the course and build an amazing body!
3. Control your time frames
Setting big goals is great, but only if you allow yourself an appropriate amount of time. If you want to lose some serious weight within a month, it’s tough to do it without making serious sacrifices in your health (and even then, it might be impossible). If you want to give yourself faster targets, great; just break your bigger goals into milestones. Every goal you don’t hit has the potential to discourage you, so position goals outside your comfort zone but ensure they’re still within your ability to control! To stay consistent, give yourself every advantage — and allow yourself a bit of grace.
If you want personalized 1:1 help with building your own fitness plan and a body composition that lasts for the long haul, apply to become a WarriorBabe here!
8 min read
How to Stay Consistent on Your Fitness Journey
Consistency isn’t easy — between food temptations, finding time, and life’s inevitable bumps in the road, there are endless setbacks waiting for us. Let’s explore 3 simple ways to reclaim your consistency, make the journey more sustainable, and stay on track toward your goals!
1. Pre-plan
One of the simplest antidotes to setbacks is to see them coming from a mile away. You can’t plan for getting sick, but you can anticipate how you need to tweak your macros while you recover. You can’t know that you’ll have no energy on a random Tuesday, but you can plan your workouts around your body’s natural rhythms. You never know when a friend will call to make last-minute dinner plans, but you can plan out your macros a day ahead of time and still make choices that support your goals.
Life is fullest when there’s spontaneity, but knowing your options in advance will ensure you have less room for error when stuff comes up!
2. Know your end goal
The journey will never feel like it’s worth it if you don’t know what you’re aiming for. Better health is a great pursuit. Losing 30 pounds can be, too. But if you don’t know what you want life to look like on the other end, or if you don’t have a good reason to get there, you’ll burn out long before you get there. Clarity lowers resistance. Drive motivates action. Keep your deepest reasons for building your ideal body composition front and center — you’ll find it much easier to stay the course and build an amazing body!
3. Control your time frames
Setting big goals is great, but only if you allow yourself an appropriate amount of time. If you want to lose some serious weight within a month, it’s tough to do it without making serious sacrifices in your health (and even then, it might be impossible). If you want to give yourself faster targets, great; just break your bigger goals into milestones. Every goal you don’t hit has the potential to discourage you, so position goals outside your comfort zone but ensure they’re still within your ability to control! To stay consistent, give yourself every advantage — and allow yourself a bit of grace.
If you want personalized 1:1 help with building your own fitness plan and a body composition that lasts for the long haul, apply to become a WarriorBabe here!
3 Steps to Setting Powerful New Year’s Resolutions
Most people wing it when setting their resolutions — but not YOU. You want to see results and you’re determined to follow through... Isn’t that why you’re here, after all? Now let’s dive into how to do it!
1. Concrete
It’s not enough to want to ‘lose weight’ or ‘gain muscle’. Vague goals create vague results! The more specific you can be, the better (which clothes you want to fit into, how much definition you want to see, how many pounds you want to drop in fat or gain in muscle, etc.). Your brain does its best work when it has concrete objectives, because clearer intentions lead to clearer action steps. And those actions are what ultimately create the results you want! Speaking of...
2. Actionable
Every goal must be translated into specific action steps to take shape. Whether you’re in a cut phase, build phase, or maintaining your macros to drop fat and build muscle gradually, that won’t happen unless you know what steps to take to get there. Otherwise, your strategy is built on hope — not what actually works! To bridge the gap, turn each outcome-based goal into an input-based one. Want to lose 10 lbs? Your ‘inputs’ might be 4 strength and 2 cardio workouts a week, with a slight reduction in daily calories (or an increase in calories if you’ve been undereating). This may take some trial and error on your own, but a macronutrient & fitness coach can help with that!
3. Realistic
Over the span of years, you should absolutely set the biggest, most audacious goals you want to achieve — but when it comes to your goals for this year or the first few months, it’s better to keep it real. Within a few years you can absolutely build a dream body composition that’s relatively easy to keep, but a few months of focused effort might not yield the final result you want. That’s okay! Know that lasting fitness takes time but is very doable — though it does require you to have a clear idea of what’s reasonable in the short term so you can achieve unreasonable results in the long term.
If you want personalized 1:1 help with building your own fitness plan and a body composition that lasts for the long haul, apply to become a WarriorBabe here!
8 min read
3 Steps to Setting Powerful New Year’s Resolutions
Most people wing it when setting their resolutions — but not YOU. You want to see results and you’re determined to follow through... Isn’t that why you’re here, after all? Now let’s dive into how to do it!
1. Concrete
It’s not enough to want to ‘lose weight’ or ‘gain muscle’. Vague goals create vague results! The more specific you can be, the better (which clothes you want to fit into, how much definition you want to see, how many pounds you want to drop in fat or gain in muscle, etc.). Your brain does its best work when it has concrete objectives, because clearer intentions lead to clearer action steps. And those actions are what ultimately create the results you want! Speaking of...
2. Actionable
Every goal must be translated into specific action steps to take shape. Whether you’re in a cut phase, build phase, or maintaining your macros to drop fat and build muscle gradually, that won’t happen unless you know what steps to take to get there. Otherwise, your strategy is built on hope — not what actually works! To bridge the gap, turn each outcome-based goal into an input-based one. Want to lose 10 lbs? Your ‘inputs’ might be 4 strength and 2 cardio workouts a week, with a slight reduction in daily calories (or an increase in calories if you’ve been undereating). This may take some trial and error on your own, but a macronutrient & fitness coach can help with that!
3. Realistic
Over the span of years, you should absolutely set the biggest, most audacious goals you want to achieve — but when it comes to your goals for this year or the first few months, it’s better to keep it real. Within a few years you can absolutely build a dream body composition that’s relatively easy to keep, but a few months of focused effort might not yield the final result you want. That’s okay! Know that lasting fitness takes time but is very doable — though it does require you to have a clear idea of what’s reasonable in the short term so you can achieve unreasonable results in the long term.
If you want personalized 1:1 help with building your own fitness plan and a body composition that lasts for the long haul, apply to become a WarriorBabe here!
How To Get Toned While Enjoying Carbs Guilt-Free
Simple vs. complex carbs
Carbs are not all created equal, and this is especially true of the distinction between simple and complex carbs. Simple carbs are the ones that are broken down the fastest — sweets, fruits, etc. (dried mangoes are one of my FAVORITES). Complex carbs, on the other hand, take longer to digest and are found in sources like wheat, potatoes and other starches. I generally shoot for 90% complex and 10% simple in a given day, and the time of day matters here, as you’ll see shortly…
Diversify your carb sources
Macronutrients are the core of our focus at WarriorBabe, but that doesn’t mean micronutrients (vitamins, minerals, etc.) are any less important. There are tons of different carb sources to choose from, and each has a different blend of nutrients our bodies need to thrive. By varying up your meals and incorporating different carbohydrates, you’ll be able to have more energy and vitality you can put toward your workouts and life in general!
ALWAYS eat carbs before and after workouts
This is one of the most common mistakes I notice from women who are regularly doing strength training but not seeing the results they want. Carbs are the fuel your body looks for first during workouts — without its chosen fuel, it pulls from your muscle stores instead… which is NOT what you want. Always have carbs before your workouts (around 30 minutes for simple carbs, about 90 for complex) and follow up with more when you’re done!Follow what you read here and you’ll be ahead of the vast majority of women following macronutrient plans… but the best thing you can have is nutritional and workout guidance from expert coaches along with resources like specialized macro calculators and nutrient breakdowns for tons of the most common food sources available. To get all of this and more…
8 min read
How To Get Toned While Enjoying Carbs Guilt-Free
Simple vs. complex carbs
Carbs are not all created equal, and this is especially true of the distinction between simple and complex carbs. Simple carbs are the ones that are broken down the fastest — sweets, fruits, etc. (dried mangoes are one of my FAVORITES). Complex carbs, on the other hand, take longer to digest and are found in sources like wheat, potatoes and other starches. I generally shoot for 90% complex and 10% simple in a given day, and the time of day matters here, as you’ll see shortly…
Diversify your carb sources
Macronutrients are the core of our focus at WarriorBabe, but that doesn’t mean micronutrients (vitamins, minerals, etc.) are any less important. There are tons of different carb sources to choose from, and each has a different blend of nutrients our bodies need to thrive. By varying up your meals and incorporating different carbohydrates, you’ll be able to have more energy and vitality you can put toward your workouts and life in general!
ALWAYS eat carbs before and after workouts
This is one of the most common mistakes I notice from women who are regularly doing strength training but not seeing the results they want. Carbs are the fuel your body looks for first during workouts — without its chosen fuel, it pulls from your muscle stores instead… which is NOT what you want. Always have carbs before your workouts (around 30 minutes for simple carbs, about 90 for complex) and follow up with more when you’re done!Follow what you read here and you’ll be ahead of the vast majority of women following macronutrient plans… but the best thing you can have is nutritional and workout guidance from expert coaches along with resources like specialized macro calculators and nutrient breakdowns for tons of the most common food sources available. To get all of this and more…
So You Can Make Quick And Tasty Meals Without Long Hours Or Complicated Charts!
Start with “easy” meals
Every meal plan should include some no-brainer dishes that you can make or even assemble in your sleep. Adding these in first creates momentum and allows you to write off a significant chunk of your week before you get into more complicated meals — or if you like, you can even stop at this step and give yourself an easy week! Don’t be afraid of “easy”; the faster it gets done, the more likely it is you’ll sustain solid eating habits without feeling like you’re constantly in crunch mode. No need to feel guilty as long as it works for you!
Get your fats under control
Fats (even good ones) build up quickly in our diets if we’re not careful — many foods naturally contain oils and fatty acids that can knock you off your macros quickly. A simple way to address this is to pepper some “quick win” foods into your diet like nonfat Greek yogurt that predominantly consist of protein or carbs. If you remove enough “accidental” fats, you can start deliberately adding back in high quality fats to round out your macros. This is a great position to be in and it allows you to have more freedom with your core meals.
Diversify your meals
At first, it might seem like variety will make the process take longer, but the opposite is often true. There are only so many varieties of sandwiches or pastas you can make, so don’t be afraid to try out something outside of your comfort zone! This adds a little time for research, but over time it will be much easier to generate meal ideas quickly as you have more options. Plus, meal diversity = nutrient diversity, which is essential for building a healthy body that responds to training and allows you to build the physique you want!Want more guidance on which foods to include in your diet and building a sustainable approach to nutrition? We’ve helped thousands of women get toned eating foods they love and exercising sustainably with a lifelong plan, not another 6-week fad diet that never works. To enroll in a program that allows you to create the body and life you truly want…
8 min read
So You Can Make Quick And Tasty Meals Without Long Hours Or Complicated Charts!
Start with “easy” meals
Every meal plan should include some no-brainer dishes that you can make or even assemble in your sleep. Adding these in first creates momentum and allows you to write off a significant chunk of your week before you get into more complicated meals — or if you like, you can even stop at this step and give yourself an easy week! Don’t be afraid of “easy”; the faster it gets done, the more likely it is you’ll sustain solid eating habits without feeling like you’re constantly in crunch mode. No need to feel guilty as long as it works for you!
Get your fats under control
Fats (even good ones) build up quickly in our diets if we’re not careful — many foods naturally contain oils and fatty acids that can knock you off your macros quickly. A simple way to address this is to pepper some “quick win” foods into your diet like nonfat Greek yogurt that predominantly consist of protein or carbs. If you remove enough “accidental” fats, you can start deliberately adding back in high quality fats to round out your macros. This is a great position to be in and it allows you to have more freedom with your core meals.
Diversify your meals
At first, it might seem like variety will make the process take longer, but the opposite is often true. There are only so many varieties of sandwiches or pastas you can make, so don’t be afraid to try out something outside of your comfort zone! This adds a little time for research, but over time it will be much easier to generate meal ideas quickly as you have more options. Plus, meal diversity = nutrient diversity, which is essential for building a healthy body that responds to training and allows you to build the physique you want!Want more guidance on which foods to include in your diet and building a sustainable approach to nutrition? We’ve helped thousands of women get toned eating foods they love and exercising sustainably with a lifelong plan, not another 6-week fad diet that never works. To enroll in a program that allows you to create the body and life you truly want…
Without Overworking Yourself Or Being Locked Into Exercises You Hate
More sessions, not longer ones
If you want to increase your cardio and it’s actually going to help you move toward your goals (i.e. you’re not overdoing it), don’t just extend your sessions — you’ll benefit more from distributing it more evenly over extra sessions. This helps mitigate against fatigue as long cardio workouts drain a ton of energy. By distributing the same total amount of cardio across more days of the week, you’ll typically notice more consistent energy levels and be able to enjoy life more in general! So don’t be tempted to go through it all at once.
Set a step goal
I tell all my babes to get in 10,000-12,000 steps every day. This ensures they get in a solid amount of cardio and keep moving for a solid portion of the day without it becoming excessive. Walking is a great way to achieve this if you don’t enjoy intense cardio, and it has the added benefit of being low-impact, so you’re way less likely to sustain injuries than would from running. You don’t have to go super hard in your cardio sessions — save the most intense work for strength training where you can really feel the benefits!
Never do cardio before strength training
Doing cardio right before you start a strength workout rapidly depletes your energy and glycogen stores, leaving you with no gas left in the tank when you get into the heavy stuff! This forces your rep count and the weight you can handle to plummet, reducing your lean muscle gains. If you do them around the same time, always do cardio second —save your energy for strength training, when it’s most important. This change alone will ratchet up your gains and move you closer to the body composition you want!We’ve helped thousands of women get toned without excessive cardio, allowing them to enjoy life more fully while building a body composition they love — if you want to join a program that helps you tone up sustainably while loving the process…
8 min read
Without Overworking Yourself Or Being Locked Into Exercises You Hate
More sessions, not longer ones
If you want to increase your cardio and it’s actually going to help you move toward your goals (i.e. you’re not overdoing it), don’t just extend your sessions — you’ll benefit more from distributing it more evenly over extra sessions. This helps mitigate against fatigue as long cardio workouts drain a ton of energy. By distributing the same total amount of cardio across more days of the week, you’ll typically notice more consistent energy levels and be able to enjoy life more in general! So don’t be tempted to go through it all at once.
Set a step goal
I tell all my babes to get in 10,000-12,000 steps every day. This ensures they get in a solid amount of cardio and keep moving for a solid portion of the day without it becoming excessive. Walking is a great way to achieve this if you don’t enjoy intense cardio, and it has the added benefit of being low-impact, so you’re way less likely to sustain injuries than would from running. You don’t have to go super hard in your cardio sessions — save the most intense work for strength training where you can really feel the benefits!
Never do cardio before strength training
Doing cardio right before you start a strength workout rapidly depletes your energy and glycogen stores, leaving you with no gas left in the tank when you get into the heavy stuff! This forces your rep count and the weight you can handle to plummet, reducing your lean muscle gains. If you do them around the same time, always do cardio second —save your energy for strength training, when it’s most important. This change alone will ratchet up your gains and move you closer to the body composition you want!We’ve helped thousands of women get toned without excessive cardio, allowing them to enjoy life more fully while building a body composition they love — if you want to join a program that helps you tone up sustainably while loving the process…
How Companies Keep Women Hooked Even Without Seeing Results!
The fitness industry has a dark secret hidden behind promises of quick-fix results and unattainable goals.It keeps women jumping from diet to diet, always starting something new and then bouncing back, even when they know deep down that nothing is going to change.The end result is that you can try going on keto, low-fat, intermittent fasting, whatever the latest trend is… And still be pulled into yet another program making the same promises, using a different type of restriction.Typically, it also comes with the promise of absurdly fast results, and it’s so cleverly designed that even if you never see lasting results after doing everything right, it’s nearly impossible to resist coming back over and trying again…No matter how frustrating or difficult it becomes!These companies pull women in by using complicated systems that only work under extremely specific circumstances.Keto is a perfect example: Ketosis only kicks in when carbs are almost completely absent from your body… And at the moment you reintroduce carbs to your diet, this fat-burning mechanism grinds to a halt.Intermittent fasting relies on avoiding all food except for within a very specific window of time. But outside of that time, you may be constantly battling hunger and fatigue until you’re even allowed a snack.While some women have the time and willpower to get everything absolutely perfect, this lifestyle isn’t realistic for the vast majority of women. Plus, it’ll make you miserable faster than you can say “low cal”!If you understand this secret and how it’s designed to keep you hooked on programs that never work, you can take back control and turn the tables on these unrealistic and unsustainable diets forever.I can attest to this… I was on brutally restrictive plans in my competition days, and once I discovered why I could never see the results I wanted unless I put my body through hell, everything clicked into place.Since then and for the past 7 years, I’ve worked out about 3-5 days a week, eating a sustainable and enjoyable diet that allows me to stay toned year-round without the ups and downs most nutrition plans are infamous for.I’ve never looked back since. Restrictive diets don’t work, plain and simple — look at what happens with those “success stories” months or years later and that will be abundantly clear.I can show you the same step-by-step process over 8,138 women have used and continue to use right now to make and KEEP progress they never found with any restrictive diets!
8 min read
How Companies Keep Women Hooked Even Without Seeing Results!
The fitness industry has a dark secret hidden behind promises of quick-fix results and unattainable goals.It keeps women jumping from diet to diet, always starting something new and then bouncing back, even when they know deep down that nothing is going to change.The end result is that you can try going on keto, low-fat, intermittent fasting, whatever the latest trend is… And still be pulled into yet another program making the same promises, using a different type of restriction.Typically, it also comes with the promise of absurdly fast results, and it’s so cleverly designed that even if you never see lasting results after doing everything right, it’s nearly impossible to resist coming back over and trying again…No matter how frustrating or difficult it becomes!These companies pull women in by using complicated systems that only work under extremely specific circumstances.Keto is a perfect example: Ketosis only kicks in when carbs are almost completely absent from your body… And at the moment you reintroduce carbs to your diet, this fat-burning mechanism grinds to a halt.Intermittent fasting relies on avoiding all food except for within a very specific window of time. But outside of that time, you may be constantly battling hunger and fatigue until you’re even allowed a snack.While some women have the time and willpower to get everything absolutely perfect, this lifestyle isn’t realistic for the vast majority of women. Plus, it’ll make you miserable faster than you can say “low cal”!If you understand this secret and how it’s designed to keep you hooked on programs that never work, you can take back control and turn the tables on these unrealistic and unsustainable diets forever.I can attest to this… I was on brutally restrictive plans in my competition days, and once I discovered why I could never see the results I wanted unless I put my body through hell, everything clicked into place.Since then and for the past 7 years, I’ve worked out about 3-5 days a week, eating a sustainable and enjoyable diet that allows me to stay toned year-round without the ups and downs most nutrition plans are infamous for.I’ve never looked back since. Restrictive diets don’t work, plain and simple — look at what happens with those “success stories” months or years later and that will be abundantly clear.I can show you the same step-by-step process over 8,138 women have used and continue to use right now to make and KEEP progress they never found with any restrictive diets!
The biggest traps women fall into with protein and how to avoid them at all costs!
Not checking for fat content
Most protein sources have fat content — sometimes as much or more as the protein itself. Plus, fat has more than twice the calories per gram that protein does! That’s why you’ll see recipes that call for egg whites instead of whole eggs, but the same principle can even apply to meats where there isn’t visible fat. For example, chicken breasts are much leaner than legs. Be sure to check the fat content on protein sources when you buy them and either change up what you buy or factor the non-protein macros into your daily numbers!
Eating incomplete proteins
You can absolutely build the body composition you want on a plant-based diet, and we even have coaches at WarriorBabe that specialize in exactly that. However, don’t go completely off of nutrition facts and assume that the amount of protein listed is what you’re getting! That protein needs to have all 9 essential amino acids to be useful to the body, whether that means getting it from a complete source like soy or combining two foods that have complementary amino acids, such as rice and certain types of beans.
“Batching” your protein intake
Once you know your ideal daily protein intake, don’t just focus on the number — how you distribute it throughout the day is so important. The human body can’t process a full day’s worth of protein at once! For example, eating a low-protein breakfast and lunch followed by a protein-heavy dinner will not give you the same results as splitting the same amount equally across several smaller meals. Gradual absorption throughout the day is key to making the most out of your protein intake!It can be a struggle to consistently get quality protein sources in your diet, but you don’t have to figure out your macros alone — by becoming a WarriorBabe, you gain access to all the resources, coaching, and feedback you need to achieve balanced nutrition that enables you to build the body and lifestyle you want!
8 min read
The biggest traps women fall into with protein and how to avoid them at all costs!
Not checking for fat content
Most protein sources have fat content — sometimes as much or more as the protein itself. Plus, fat has more than twice the calories per gram that protein does! That’s why you’ll see recipes that call for egg whites instead of whole eggs, but the same principle can even apply to meats where there isn’t visible fat. For example, chicken breasts are much leaner than legs. Be sure to check the fat content on protein sources when you buy them and either change up what you buy or factor the non-protein macros into your daily numbers!
Eating incomplete proteins
You can absolutely build the body composition you want on a plant-based diet, and we even have coaches at WarriorBabe that specialize in exactly that. However, don’t go completely off of nutrition facts and assume that the amount of protein listed is what you’re getting! That protein needs to have all 9 essential amino acids to be useful to the body, whether that means getting it from a complete source like soy or combining two foods that have complementary amino acids, such as rice and certain types of beans.
“Batching” your protein intake
Once you know your ideal daily protein intake, don’t just focus on the number — how you distribute it throughout the day is so important. The human body can’t process a full day’s worth of protein at once! For example, eating a low-protein breakfast and lunch followed by a protein-heavy dinner will not give you the same results as splitting the same amount equally across several smaller meals. Gradual absorption throughout the day is key to making the most out of your protein intake!It can be a struggle to consistently get quality protein sources in your diet, but you don’t have to figure out your macros alone — by becoming a WarriorBabe, you gain access to all the resources, coaching, and feedback you need to achieve balanced nutrition that enables you to build the body and lifestyle you want!
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You've probably heard that too much cardio is bad for you, but what does that mean exactly? In this podcast, Nikkiey (@NikkieyStott) is going to break it down for you and explain why too much cardio could be hindering the results you want to see with building more muscle to be more toned and see changes in your body composition and how to balance cardio properly with strength training.
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In this episode of The Macro Hour, Nikkiey Stott is joined by Jean Rogers, a 75-year-old WarriorBabe who has completely transformed her health and fitness journey. After struggling with weight gain and other factors since menopause, Jean decided she had enough and took control of her health. Through WarriorBabe, she found a sustainable approach that fit her lifestyle, giving her more energy, confidence, and true food freedom by learning macros.
Jean’s journey hasn’t been without challenges—she even underwent a hip replacement while in the program but, with the support of her coach, came out even stronger than before. More than anything, Jean’s motivation is to stay active and vibrant so she can continue making memories with her grandchildren. Her story is a powerful testament that it’s never too late to make a change, prioritize your health, and thrive at any age. Tune in for an inspiring conversation about resilience, transformation, and the power of sustainable habits.
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We’re two weeks into the new year, and it’s time to get real. Are you sticking to your goals, or have you already started to slip? In this episode of The Macro Hour, Nikkiey Stott gives you the tough love you need to assess your progress, refocus your energy, and reignite your commitment to your health and fitness goals. Whether you’ve been consistent or need to get back on track, you’ll walk away with actionable strategies to keep moving forward—because it’s not about perfection, it’s about persistence. This is your wake-up call to stay on track and make 2024 your year.
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Leynise Bible has spent most of her life with a go go go mentality as a former athlete, but after facing knee surgery and the lingering effects of Long COVID, she found herself needing a new approach to her health. That’s when she turned to WB.Through WB, Leynise discovered the power of fueling her body with macros and gained a deeper understanding of how movement, nutrition, and recovery are all interconnected. She learned to slow down, heal her body through intentional movement, and focus on properly nourishing herself after years of under-eating.Now, Leynise is thriving in ways she never imagined. Her journey is proof that it’s never too late to prioritize your health, recover from life’s challenges, and feel stronger than ever.
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Meet Jean, a 75-year-old who transformed her health and shed belly fat—all without setting foot in a gym! In this inspiring video, Jean shares the simple, effective steps she took to stay active, eat mindfully, and stay motivated.
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In this episode of The Macro Hour, Nikkiey Stott sits down with Candace Tranter, an Integrative Energy Healer and Elite Performance Coach with over 23 years of experience in guiding individuals and couples toward profound personal transformation. Candace shares her expertise, offering insights into overcoming manifestation struggles, regulating the nervous system, and creating lasting change.
Together, they explore why manifestation often feels challenging, how stress and subconscious patterns hold us back, and the transformative power of aligning mind, body, and energy. Whether you’re new to energy work or looking to deepen your practice, this episode will inspire you to unlock your full potential and create the life you desire.
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In this episode of The Macro Hour, Nikkiey Stott dives into the powerful topic of finding and reclaiming your self-worth. She explores the importance of stepping into the version of yourself that already knows your value and breaks down the pitfalls of tying confidence and worthiness to external factors. Nikkiey shares actionable steps like flipping your narrative to honor yourself, celebrating your progress, keeping promises to yourself, and visualizing your higher self daily. She also touches on how WarriorBabe coaches are uniquely equipped to support this transformative journey. Tune in for an inspiring and empowering conversation designed to help you embrace your worth and step into your best self.
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In this episode of The Macro Hour, Nikkiey Stott sits down with Dr. Peter Martone, a sleep specialist and wellness expert with over 25 years of experience improving people’s biomechanics. Dr. Martone shares his insights on optimizing health through proper posture, sleep alignment, and foundational habits to help you achieve significantly better sleep. They discuss the overall importance of sleep, how structural alignment impacts your health, and practical tips to start improving your rest and recovery today. Tune in for an enlightening conversation that highlights why sleep is the cornerstone of a healthy and vibrant life.
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In this episode of The Macro Hour, Nikkiey Stott sits down with Alicia Erickson, also known as The Midlife Maven, who transformed her health and fitness journey at 51, proving that midlife can be a powerful new beginning. After 13 years as a portrait photographer, Alicia found her passion in empowering women to embrace their strength and vitality through strength training and nutrition. She shares her incredible story, the mindset shifts that helped her thrive, and practical lessons for anyone ready to take charge of their health. This conversation is a testament to the possibilities that await in midlife and beyond—don’t miss it.
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Join Nikkiey Stott, co-founder of WarriorBabe, as she shares her personal and transformative journey of egg freezing. In this deeply personal episode of The Macro Hour, Nikkiey discusses the motivations, challenges, and empowering moments of her egg freezing experience.Discover the reasons behind her decision, the process involved, and the emotional rollercoaster along the way. This episode offers valuable insights for anyone considering egg freezing and aims to break down the stigma and provide support and information for women exploring their reproductive options.Tune in for an honest and inspiring discussion on taking control of your future. Subscribe, leave a review, and share this episode with anyone who might benefit from this empowering story.
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In this inspiring episode of The Macro Hour, Nikkiey Stott sits down with Carrie, a dedicated WarriorBabe client who has overcome significant challenges on her fitness journey. Starting her journey with the WarriorBabe Blueprint program in October 2022 at 230 lbs, Carrie initially lost weight but faced setbacks that led her to gain it all back. Undeterred, she joined the VIP Program in February 2024 at 231.4 lbs and, with the guidance of Coach Holly, dropped back down to 213.4 lbs in just four months while enjoying more carbs than ever before.Listen in as Carrie shares her story, discussing the initial challenges that led her to WarriorBabe, the motivations behind her decision to join the VIP Program, and her expectations and experiences with WarriorBabe. Carrie reveals the activities and goals she struggled with initially, the progress she has made, and how she navigated obstacles with the support of her coach.Discover Carrie's biggest breakthroughs, her thoughts and fears throughout the process, and the improvements in her health and fitness since starting her journey with WarriorBabe. Carrie also offers valuable advice for anyone considering taking the next step with WarriorBabe.Tune in for an empowering episode that showcases the resilience and determination required to achieve lasting transformation.
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Join Nikkiey Stott in this special milestone episode of The Macro Hour as we celebrate reaching 500,000 downloads! To mark this incredible achievement, Nikkiey will read heartfelt testimonials from our amazing listeners. Hear how The Macro Hour has inspired, motivated, and transformed the lives of our WarriorBabe community.Tune in to share the joy, reflect on our journey, and get inspired by real stories of success and transformation. Thank you for being a part of this incredible journey—here’s to many more episodes and milestones ahead!Don’t miss this special episode! Subscribe, leave a review, and share your own story with us.
Episode Description
In this episode of The Macro Hour, Nikkiey Stott interviews a WarriorBabe client, Jenna, who, a year after gastric sleeve surgery, shares why she wishes she had joined WarriorBabe first. Discover how WarriorBabe's focus on mindset and behavior shifts provided her with the sustainable changes she needed for her health and fitness goals.Tune in for an inspiring story of transformation, challenges, and breakthroughs that highlight the importance of a holistic approach to fitness. Subscribe, leave a review, and share this episode with anyone on a fitness journey.
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We're bringing you an inspiring testimonial from actual WarriorBabe client, Lisa Brothers! 💪 Lisa shares her incredible journey and how she transformed her health and fitness with WarriorBabe.Learn about the challenges she overcame, the goals she achieved, and the powerful changes she made in her life. This is a must-listen for anyone looking for motivation and real-life success stories.
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Join us on a special episode of The Macro Hour as we feature a riveting replay from the "For You From Eve" podcast. In this episode, our very own Nikkiey Stott sits down with host Olivia Eve Shabo (@foryoufromeve) to share the inspiring tale of her personal fitness journey and the birth of WarriorBabe.Discover how Nikkiey transformed her life through fitness and how her passion led to the creation of a community that empowers women to take control of their health and physique. From overcoming challenges to celebrating victories, Nikkiey's story is a powerful testament to resilience and vision.Whether you're a long-time listener or new to the world of fitness, this episode offers valuable insights and motivation for anyone looking to embrace a stronger, more empowered version of themselves. Tune in to hear how one woman's dedication to fitness grew into a movement that continues to inspire thousands across the globe.Don’t miss this deep dive into the origins of WarriorBabe and learn firsthand why Nikkiey is passionate about helping women achieve their fitness and lifestyle goals.
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Are you ready to unlock your full potential and thrive at any age?If you're a woman aged 40-60 who is ready to take charge of your health and fitness, you're in the right place!In this episode of The Macro Hour podcast, we're talking about what happens when you get intentional about your health and fitness goals and start making positive changes in your diet and exercise routine. It's time to say goodbye to feeling stuck and hello to embracing a vibrant, energized lifestyle.This episode is particularly special as we revisit a heartfelt conversation with WarriorBabe Marie about her personal journey with WarriorBabe. Marie shares her experiences, struggles, and triumphs, offering valuable insights and inspiration for anyone embarking on their own wellness journey.When you commit to prioritizing your health, incredible transformations unfold. From shedding unwanted pounds to gaining strength and confidence, every step forward is a victory worth celebrating. And remember, it's not just about the number on the scale—it's about how you feel in your own skin and the joy that comes from taking care of yourself.Join us as we share inspiring stories, practical tips, and motivational insights to fuel your journey to wellness. Whether you're just starting out or looking to level up your current routine, you'll find encouragement and support every step of the way.Together, we'll navigate the ups and downs of this transformative journey, cheering each other on and celebrating every milestone. So grab your water bottle, lace up those sneakers, and let's embark on this incredible adventure to becoming the healthiest, happiest version of ourselves.Your best days are ahead of you—let's make them count!
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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 a coach can demystify your dietary needs.Accountability & Motivation: Stay on track with the support of a coach who pushes you to keep moving forward, even when it gets tough.Whether you're a fitness newbie or a seasoned gym-goer, understanding the value of professional guidance can significantly elevate your results. Tune in to find out how a coach can help you optimize your health and smash your fitness goals.
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