Nikki 4 YOUR Health, West des Moines, IA Videos

I appreciate a good, fun challenge so wanted to give this a try from @bethprettiwellness who was inspired by @yourfuturefit. I thought my yoga background may give me a hand here, but this proved to be much harder than it looks! 😆 It took me several tries snd the first time I grabbed it, I lost my balance so TRY again! Go ahead and give it a try and tag me... fails and all! 😄 1️⃣ One Tissue Box 2️⃣ Balance on one leg 3️⃣ Grab a tissue with your teeth 4️⃣ No hands! 5️⃣ Keep your balance How'd it go? 🙌🏻 #fitnesschallenge #fitnessisfun #strength #balance #strengthandbalance #giveitatry #tryit

Build muscle and ignite your fat burning potential. Progressive overload strength training is essential for building muscle and getting stronger. If you want to maximize your metabolism, pick up weights! Pair this with tracking macros and watch your physique change. I over complicated it for too long trying to find the perfect diet and exercising longer. It shouldn't be complicated. It should be something you can maintain and feel great in doing so! Strength training doesn't take much time in the week so get started NOW! Comment MUSCLE for info on the program that combines both for fat loss, strength gains and physique transformations. It's a program that you want to stick with because of how great you feel! #muscle #buildmuscle #burnfat #metabolism #strength #strengthtraining #macros #progressiveoverload #fatloss

For years I spent time on random workouts, followed random diet plans and got random, short term results. I found this program that finally made sense that combined nutrition plus a workout routine that gave me long term results and has benefitted me in more ways I thought possible! Next week is our Smoothie Detox that provides a guide, recipes, app access along with our workouts. It's a great opportunity to check out our program and workouts! Our workouts are NEVER replicated and always builds so that we continue to progress. 💪 Drop the word smoothie for details. We start Monday!! #smoothiedetox #randomworkouts #randomresults #maximizeyourtime #maximizeyourenergy #realresults #fatloss #longtermfatloss #strengthtraining #protein #exerciseplusnutrition #nutrition #wholefoodnutrition

Happy Earth Day! One of the best ways to improve your sleep is FREE! When you expose yourself to morning sunlight, you set your circadian rhythm. Morning sunlight has a host of benefits not only physically but is also mentally stimulating and can help ease depression. I know nature has an instant mood lift for me and is a fantastic way to ease stress and anxiety.Do you struggle to fall asleep at night? Getting morning sunlight could be the answer! I love a good sunrise! Are you...Team SunriseTeam Sunset

Give me 5 days to change up your workouts and nutrition to beat the bloat, gain energy, feel better in your clothes and jump start fat loss before summer! Join the 5 Day Belly Blast Challenge and gain access to:  * 📱App access * 🍎 Delicious meal plans and recipes to banish bloat and boost fat-burning * 💦 Techniques to boost gut health and deflate that puffy midsection * 🏋️‍♂️ Strategic, DOABLE workouts to sculpt your abs and core in under 30 minutes per day * ✨ Sustainable lifestyle habits to lock in your new slimmer waistline for good *  🏆 Private accountability group with BONUS content to accelerate your results All for just $20. Drop a comment or message me for the link! #fatloss #bellyfat #fasterwaytofatloss #losethebloat #feelbetter #wholefoodsnutrition#nutritionfirst #5daychallenge #mealguide #strengthtraining #athomeworkouts #fatlossthatworks

🛑 Stop the diet culture madness!! You do not need another cleanse, a new diet, to cut out food groups or even eliminate your favorite foods. You need to learn how to eat for fat loss, muscle gain, hormone health, longevity, and FOOD FREEDOM to let go of guilt and actually give yourself the permission and structure of what to eat. I focused on eating "less" for too long and all it did was keep me STUCK! Eat better and learn how in my 5 day program. We start Monday for just $20. You will receive app access, a simple and delicious food plan, 30 minute daily workouts that focuses on building strength, trainings, support and accountability! Drop a ♥️ for details on registering. Let's kickstart better habits before summer! #eatbetter #nutrition #wholefoods #wholefoodnutrition #protein #losefat #eattolosefat #fatloss #musclegain #hormonehealth #betterhabits #nutritionmatters

One week does not sabotage efforts. Pick right up where you left off. It's normal to get off on occasion. Life happens and should be enjoyed. You don't need to do anything drastic. Life isn't perfect so don't expect to be. Focus on the basics: 1. Drink water 2. Take in protein with every meal 3. Eat more fruits and vegetables 4. Walk and move more 5. Sleep. Don't stress! And give yourself some grace. ❤️ And if you need to jump start some healthy habits and could use some support, my next 6 week new client round starts next Monday, March 25. Drop a comment or message me for details! #progressoverperfection #healthyhabits #wholefoods #water #eatprotein #walk #walkwalkwalk #springbreak #consistency #pickupwhereyouleftoff #yougotthis

Most weight gain happens over several years yet the expectation is it should disappear in weeks/ months. If you want sustained weight loss, slower is better. When you focus on fat loss strategies instead of weight loss, you will improve your body composition, be able to maintain it, and keep your metabolism robust. If quick fixes worked, it wouldn't become an on again off again cycle. What if you learned a new approach to eating a lot of food, feeling great, improving your physique and letting go of diet culture altogether? This is what we do! Drop me a ❤️ in the comments and I'll send you details on my next new client round! #weightloss #fatloss #fatlossthatlasts #strengthtrain #fatlossthatworks #buildmuscle #buildmuscleburnfat #macros #wholefoodnutrition #nomorediets #gobletsquats #dietsaredumb #quickfixesdontlast #healthylifestyle

It's simple moves that will build your biceps and here are 3 of my favorites! Grab medium weighted dumbbells or use what you have... water bottles or any cans. Complete 10 Reps of 3 Sets. Don't forget to warmup! • Biceps 21 • 7 low to halfway, 7 top to halfway and 7 full curls • Hammer Curls • Wide Curls Building muscle also requires good nutrition and consistency. If you're interested in a plan that combines both for maximum results, drop me a 💪 emoji below. I'm starting a new 6 week plan Monday, February 19! #biceps #bicepexercise #strengthtraining #athomestrengthtraining #3bicepmoves #biceps21 #hammercurls #widecurls #nutritionandworkouts #buildstrength #dumbbellexercises #strongarms

Make time for mobility and flexibility work before your body starts talking back! It's great to strengthen, train and push your body, but it's essential to include mobility and flexibility into your practice to prevent injury, keep a balanced body and feel your best! It all matters! We don't have to lose flexibility and mobility as we age when we include these practices into our lifestyle. My favorite practice is yoga but adding stretches after a workout are also beneficial. Don't skip them. It really is key for injury prevention! #mobility #flexibility#strengthtraining #balancedbody #feelyourbest #healthybody #mobilitypractice #yoga #strengthenandstretch #yogapractice

You are your biggest and best competition! Compare yourself to your own standards and performance. Take action and work on becoming a better version of yourself physically, mentally, emotionally, spiritually. We all have things to work on. Progress not perfection on your own personal journey to self improvement. 💕 #youvsyou #better #betterthanyesterday #comparison #youareyourbiggestcompetition #takeaction #improve #betterversionofyou #betterversion #selfimprovement

Nothing Changes if Nothing Changes! Think you've tried it all? It doesn't have to be so hard! 6 weeks to gain energy, confidence, strength, use nutrition to fuel your workouts and even to lose some fat!Last Call for my Round that Starts Monday! You can find the link in my bio!#fasterwaytofatloss #nothingchangesifnothingchanges #nutritionandexercise #fatloss #strengthtraining #wholefoodnutrition #thriveasyouage #fitover40 #feelyourbest #buildmuscle

Calling all busy moms! Are you struggling to find the time to prioritize your health and fitness goals or confused about where to start? At The FASTer Way to Fat Loss, I can help! Our program is designed to fit seamlessly into your busy lifestyle, so you can achieve sustainable fat loss, lean muscle build, and improve your overall health without sacrificing precious time with your family. When you welcome the FASTer Way into your life, you gain access to life changing benefits, such as: ⭐ Efficient, effective, and guided workouts that can be done in just 30 minutes a day, with no gym required. ⭐ Simple, whole food-based meal planning that takes the guesswork out of healthy eating and fuels your body with the nutrients it needs to thrive. ⭐ A supportive community of like-minded busy moms who understand the juggling act of motherhood and self-care. But that's not all! I understand that being a mom is a full-time job, and our program is designed to be flexible and customizable to your unique needs and schedule. You'll have 24 hour access to our streamlined app, where you can quickly access workouts, meal plans, and my personal support with the click of a button! Say goodbye to the stress of trying to balance it all, and hello to a healthier, happier you with The FASTer Way to Fat Loss. We're better together! We start January 8! Comment START for the deets! #fasterwaytofatloss #intermittentfasting #fatloss #wholefoodnutrition #strengthtraining #health #healthandwellness #bettertogether #juststart

🚴‍♀️ December just got better! Embrace the challenge of our FREE FASTer Way Fitness Challenge, where each daily workout brings you closer to your fitness goals and a chance to snag fantastic prizes. It's simple and a great way to focus on healthy habits as you end the year. It all starts on December 18th! 🎁🏆 Drop a WIN for details! #FitDecember #WorkoutWin #ChallengeAccepted #registerforfree #fasterwaygiveaway #itsforfun #buildhabits #joinme #decemberchallenge

Carbs get a bad wrap but like most foods.... not all are created equally. Processed carbs work way differently in our body than those from complex, whole food sources. Carbs provide us with energy, are great for gut health, help fuel your muscles and aid in recovery, and may even help you sleep better. If you want to cut carbs, cut out sugar, highly processed wheat products, baked goods, processed cereals and packaged foods. These foods are easy to overeat and offer little nutritional value. Instead, reach for fresh fruit, squash, potatoes, quinoa, oats, rice. Carbs from whole food sources are high in fiber, will provide sustained energy and are much harder to overeat because of that. We use carbs strategically to lose fat, provide energy and support our muscle recovery. If you'd like to restore your relationship with carbs, message me! What's your favorite healthy carb? #carbs #carbsforfuel #notallcarbsarebad #carbsaregood #wholefoods #wholefoodcarbs #carbsdontmakeyoufat #eatrealfood #energysource #bettercarbs

Sharing my pull-up training plan for September. A pull-up is an exercise I've never been strong enough to complete but something I've wanted to put more effort into. New month, time for a new goal! Tip: don't let something new that you've never done hold you back from setting a goal. Be persistent with your goals yet flexible with your approach. Here's my first approach with a training plan. These are the exercises I will be including this month. • Dead hang - 30 seconds and work up to a minute. Complete 3-4 rounds with a minute break in between. • Pull-up Hold - 15 seconds (or where you're comfortable starting) for up to 30 seconds for 3-4 rounds with a minute break in between. • Shoulder pull-up from a dead hang - 8 reps for 3 sets • Inverted barbell row - grab a chair or do it from the floor for 3 sets of 8 reps. The further your feet are from the bar, the harder the inverted row is. • Negative pull-up - slow descent from the top. 3 sets of 5-8 reps • Assisted pull-up with band or chair - 3 sets of 8. I haven't tried this yet so no video included. My plan is to tackle 3-4 exercises above 3-4x per week. I plan to mix it up. I already know I prefer some exercises before the others because some are so challenging! I don't expect to spend more than 10 minutes each time. You can also add lat strengthening exercises like rows and pullovers, but for me, personally, I know I need to spend time with the bar to develop more strength and familiarity. Anyone care to join me? I'm not giving myself a one month timeline to complete it but will continue to practice and see how I progress! 🤞🏻💪🏻 #pullup #pulluptraining #pullupexercises #newmonth #newmonthnewgoals #setgoals #setgoalsthatexciteyou #newgoal #strengthgoal #upperbodystrength

If you want to age gracefully and feel your best, pick up weights for resistance training! It's the best way to burn fat in your 40's and beyond. 3 Strength Training sessions each week are great but 1 is better than none. Have you added strength training to your routine? #strengthtraining #athomeworkouts #buildmuscle #agegracefully #burnfat #bestexercise #bestexerciseforfatloss #strengthtrainingbenefits

It's easy to trust the process when you're seeing results, but all journeys are full of peaks, valleys and plateaus. This is normal! How you continue to show up when it gets hard, when progress is slow or stalled is the most important to your success! Those that succeed, keep showing up through it all. Need support on your journey? Drop a ❤️ to gain details on a program that provides strength, confidence, support, a plan that works to help you feeling and looking your best. #trusttheprocess #progressnotperfection #showup #keepshowingup #fatlossjourney #fatlossprogram #itsajourney #youreworthit #persistenceanddedication