The StressLess Lifestyle: Recent Episodes
StressLess Lifestyle
Unravelling the complexities of stress management, fitness, nutrition, lifestyle and how to live a life with just a little bit less stress. Women over 35 have A LOT on our plates; hormones, feeling good in our body, fat loss and keeping it all together. Weight loss makes us feel good but overall health is paramount, I aim to give you tips, tricks and permission to be a "little less" so you can actually be more! Nicci, along with appearances by Britt (postpartum specialist & other specialists, hosts the podcast from the perspective of a personal trainer, nutritionist, mom and business owner
Why is Rare Disease day important? Because when you're questioning yourself, your sanity, and wondering "why is this happening and what the heck can I do about it?" having support and answers is LIFESAVING.
More than answers to "what" and "why" is the "how" and for many people living with rare diseases the "how" is not easy to come by. There is not a cure for a lot of rare diseases so having a special day to point them out and advocate for them is a way to bring money into the research towards cures. It's a way to help people living with rare diseases get the help they need and to be able to live life just a little bit easier, a bit closer to how everyone else gets to live!
I share the 2 rare diseases (really 3 but one isn't that rare) that we have in our family with permission from my kids and how it affects their lives and why advocacy is important.
The links to oganizations mentioned in the podcast:
CURED Foundation: Eosinophilic Disease research fundraising and advocacy
National Organization for Rare Disorders: Information, news, events and support for those with rare diseases www.rarediseases.org
Genetic and Rare Disease information Center: find info on Idiopathic Juvenile Osteoporosis GARD: https://rarediseases.info.nih.gov/
The ADINA act: The Allergen Disclosure In Non-food Articles Act
Elija's Law mentioned : (not a rare disease but many rare diseases come with allergy-like presentations, like EOE is immune-mediated allergy)Elijah-Alavi Foundation®️Food Allergies & Asthma Education
Stay tuned for others as we head into an allergy info week too!
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I talk with a lot of people and 99% of the time we're discussing their goals. Whether they're past clients or people who find out what I've done with my business, they always ask about goals. I do love that! But what I don't love is that most people tend to have a distorted view of what their end-goal should look like. They also have a twisted view of how easy it can be to reach their goal.
I blame the fact that we're inundated with images day in and day out of people who:
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have an unusual amount of time on their hands
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Started their goal years before they admit
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fake images
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inaccurate results
...the list goes on.
But I also blame ourselves for not understanding who we are NOW vs who we used to be.
I hope you learn something....
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Are your workouts giving you the body change you're looking for? Is nutrition more important than fitness for body change? I get asked to coach people in either fitness OR nutrition so I get to talk about this a lot. My answer is always the same.
Body change and health are 2 separate goals. Both are goals most people share, but not everyone wants to see their body changing! Some people simply want to be healthy, have balanced hormones and feel great. Others want all of that plus looking like they work for it...I'm here for ALL of those goals. If someone tells me they "don't care what their body looks like" I'd probably think they're lying to themselves but that's for them to figure out. Looking good is important. But what if you keep trying and the looks never change? That's about when people seek me out, when they feel like they've done everything and work their tails off in the gym but the looks just aren't changing.
Only taking 1:1 clients by referral at the moment.
Reachout and we can chat. Or peruse all my postings and writings to learn more about me.
IG: @Nicci_stressless
www.stressless-lifestyle.com
info.stresslesslifestyle@gmail.com
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Tracking macros can be food freedom, it really can. How do I know? Because it is how I found it and how I help some of my clients.
I found that at a time, after some drastic fitness endeavors, I no longer trusted myself with my nutrition and my food choices. As someone who was never disordered in eating, who was certified in personal training and as a nutrition specialist, it was very frustrating.
I find with my clients right now I have this coming up a lot for them as well. This is especially true with a certain population of my clients. Hope you learn something!
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Controversy sells. Being wildly specific is catchy and makes it look like you know what you're talking about, no matter how outrageous the claim. I find the most extreme information spreaders are the most popular, and it's annoying. But it's most annoying in that it's not sustainable for the people they're "trying" to help. (By "trying" I mean sell their supplements blood tests or books to.)
I almost left the fitness and nutrition (wellness as a whole basically) online world for good, I was done. But what I found was that I needed to be treating my business as I treat my clients...with REAL Expectations. I approach clients with reality in mind and I needed to shift that for myself as well. Did that change anything for you, the listeners, or my clients? nope. I have seen such positive change in people from learning to be a bit more flexible and less rigid that I decided to make that part of my coaching philosophy.
I am a science-based fitness and nutrition coach and I have always based my advice and programming on things that are proven. But there are things that are proven, or on-their-way-to-being-proven, that simply don't work for every person. I give examples, like water..it can be killer, but would I ever tell you to stop drinking it? I would be a crappy coach if I did.
Take a listen, I'd love for you to see how I shift my approach as life changes for me and as my clients needs and goals change. Why I am not "anti-extreme" measures but how I lived that way and learned from it as a coach.
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Many people know about carb cycling and many people have done it and succeeded while many have tried it and "failed". It is not for everyone. When someone "fails" one way of eating for fat loss they tend to jump right to another way of eating, that next one coming back in popularity might just be calorie cycling. Have you heard of it? I'll explain the difference between carb cycling and calorie cycling (they can even be done together!). One question I get a lot is "do I really have to carb cycle to lose weight?" and the answer is "no, but it sure helps!". I will discuss the 3 reasons why carb cycling is helpful in life:
1) You can still eat within your fat loss (or healthy maintenance) goal and be a social person.
2) You can satisfy cravings and fit in MORE of the foods you love rather than keeping to tiny portions.
3) It plays well with hormones....not for everyone and not a cure, just helps a TON when you're dealing with hormonal issues (ie. cravings or bloating) as well.
As always I hope you learn something!
*not taking new clients at this time. Enjoy learning from me for free :)
www.stressless-lifestyle.com
@Nicci_stressless
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Today's episode is a special one! It is about uncomplicating things that we make too complicated so it is right on target with what you normally come to listen about. I am discussing the ADINA Act effort with Seth Togal and how you and I can help make this bill turn into a law. The act, if passed will help parents everywhere as it will ensure proper allergen information on medicines. Even if you or your children do not have an allergy, I guarantee there is someone in your life who does have one. That person goes through a LOT when it comes to daily living (see episode on decision fatigue!) and having medicines labeled with allergens can help so many avoid exactly what the Togals experienced last summer.Even if you think "well, my kid will grow up soon" it doesn't matter, your kid will be an adult with the same allergies, autoimmune disease or need to watch what they eat, it doesn't go away! This effort to pass the ADINA act will help now and in the future for your own kids and most definitely your grandkids and/or their friends.It is not hard to get involved. It's actually rather simple. So in true StressLess Podcast style I'm uncomplicating how to help. You can click a link, enter your address and BAM email written AND sent to your representatives. It's truly that simple. *FARE (Food Allergy Research and Education organization) has set up a great link where you plug in your name and address and it populates an email to the congress people associated with your area! https://bit.ly/FARE-take-actionHere are some links that may be helpful if you would be interested in learning more:Another sample script you can copy and paste written by Gluten Free Watch Dog:https://www.glutenfreewatchdog.org/news/sample-scripts-for-contacting-members-of-congress-asking-them-to-support-the-adina-act-a-bill-requiring-drug-labels-to-disclose-ingredients-made-from-allergens-or-gluten/ Two very large organizations have announced their support, both FARE and The Gluten Free Watchdog:https://www.glutenfreewatchdog.org/news/a-bipartisan-bill-to-require-major-food-allergens-and-gluten-to-be-identified-in-medications/https://www.foodallergy.org/media-room/fare-strongly-endorses-adina-act-hr-4263/s-2079Here is a news report interviewing the family about the ADINA act:https://www.fox9.com/news/adina-act-inspired-by-minnesota-girls-allergy-scare-would-label-drug-ingredientsThis is the press release about the act from Rep Dean Phillips' office:https://phillips.house.gov/news/documentsingle.aspx?DocumentID=968 Want to get involved, learn more or show support?Here's a facebook group to join: https://www.facebook.com/groups/3347959928865461/ Want to learn more about The StressLess Lifestyle and how you can feel your best with fitness and nutrition? It is science based, personalized just for you, I take into consideration your personal needs, your goal (health, fat loss, more energy...) and we go from there! It's that simple to feel good when you know what you should eat for your own body, have accountability and coaching.www.stressless-lifestyle.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/thestresslesslifestyle/message
Is eliminating foods good for you? Is eliminating specific ingredients better for your overall health? What if trying to eat whole foods all the time and cooking from scratch and avoiding all these "no" foods is ACTUALLY causing more harm to your overall health and lifestyle?
I talk about why and when people eliminate certain foods. I touch on dairy and why many people can't eat it but why maybe you should keep eating it.I also want you to consider WHY you're eliminating certain foods or ingredients and to be sure that it's right for YOU.Digestive enzymes I love Now brand.
Non dairy protein shake I use Ripple protein (ready made).
Check out more things StressLess at www.stressless-lifestyle.com
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This is a fitness episode. In chatting with a few friends and clients it has become apparent that not everyone is doing workouts that are benefiting them in the way they wish. Some are doing workouts that are great but not actually giving them the results they want. Some people do workouts with the illusion that they are "killing it" and hitting goals and PRs but what they TRULY want is better health and body change and neither of those are happening. Hitting PRs and competing are amazing feats but.....
Why are YOU working out? What is your TRUE reason for hitting the gym or moving your body and is your workout routine actually making that happen? I think you'll have that answer after listening. Need advice? Just ask. I aim to teach and to help. I'm not signing up new clients at all so everything right now...just for you to ask, no catch. You can findover r400 workouts on-demand to do at home or at the gym, bodyweight or weighted...
... but I'm not taking any new members that workout live with me or 1-on-1.... find that on-demand here: www.stressless-lifestyle.com/on-demand (but, as I mention in the episode, not everything is for everyone and you need to know what your goal is and pick workouts accordingly.)
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To take pills or not to take pills? That was the MAJOR question for me and also, likely, for you or someone you know.**none of this is medical advice, it is based on my own personal experiences only. Talk to your phycologist if you need assistance.--- Send in a voice message: https://podcasters.spotify.com/pod/show/thestresslesslifestyle/message
I was diagnosed with Generalized Anxiety in 2001... but my world got flipped upside down (not really but it sounds dramatic) at the age of 41 and I was told I don't have anxiety, per s`e. So what was I diagnosed with and why? You can probably guess. ADHD is everywhere probably because of the fact more people are embracing WHO THEY ARE and not because everyone thinks they're "something special". It is more common to be diagnosed because there are more people speaking to therapists. Social media helps but, in my opinion, it also doesn't help! I actually did NOT follow any because I'm a huge anti-fan of self diagnosing anything. What I am a huge fan of is being a better mom, a great wife to my husband and a good coach for my clients while also trying to be a good business owner. The only way to do that was to find a therapist who understood me and my "anxiety". It was quite an interesting journey.
So why am I not angry, like all the podcasts I had sought out after my diagnosis? And what did I do about it? That's in part 2....
Anyone want nutrition coaching: www.stressless-lifestyle.com Sept 4th, 2020
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Today's episode is a conversation with Dr. Lianna Hunt, she is a chiropractor who specializes in helping those who want to be healthy and harness their lives though holistic practices. During her years of studying the spine, the nervous system, and the human body, she gained clarity topics which she brings passion, dedication, and inspiration to her patients and clients. Neurology, nutrition, perinatal, pediatrics, and reiki quickly intertwined with her studies and practice.
We discussed her perspective on chiropractic care, which blew my mind a bit. We have all (at least I have and many of my clients have) been told that we need heat, ice and stretching because chiropractic adjustments work with the muscles and the spine but her take is something that makes so much sense to me! She gives tips on how to maintain chiropractic adjustments in-between sessions, and it doesn't have to do with not working out or sitting on an ice pack.
We discuss "Deep Health" in the StressLess Lifestyle as something that is your health from the inside out, your physical, mental, environmental, existential and so on...Health is not just your food and fitness. Lianna gives us a great insight into how we can get healthier in ways that are not just food and fitness too.
You can connect with Dr. Lianna here:
www.drliannahunt.com
Instagram: @liannahuntdc
Find Nicci here:
www.stressless-lifestyle.com
IG: @nicci_stressless
The next 6 week group/member nutrition cycle starts September 4th, 2023 so get in contact now!
If you can't wait, I have 2 spots openn for my 12 week EXCLUSIVE 1-on-1 plan. Message me and we'll chat.
As always The Vault of on-demand workouts is there for you too!
www.stressless-lifestyle.com/on-demand
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We ALL know that sleep is important, it's one of the reasons why I put sleep at the end of the ACMES list, it anchors up everything we need to be looking at when assessing our overall deep health and/or fat loss efforts.
We began at episode 36 with the intro to what biofeedback is and how I use it with my clients, if you missed that, start there. However, these are in no particular order because they really don't work like that. You can't just "fix" one of the ACMES and then simply move on to the next on the list. They are ever changing and you have to be able to change and adapt your practices with them. LIFE is not stagnant and either should your healthy lifestyle practice be.
When your ACMES are all in line and balanced out amongst themselves then fat loss is much easier! Why not work on your overall health while making fat loss easier? YOU can use these ACMES also.
Find me:
www.stressless-lifestyle.com
IG: @Nicci_stressless
The next nutrition cycle for members and new members begins September 4th (Labor day!) but if you want to get started now send me a message or consider the EXCLUSIVE 1-on-1 12 week plan, I have 2 spots open.
Send in a voice message: https://podcasters.spotify.com/pod/show/thestresslesslifestyle/message
If you haven't yet, begin with Episode 36 as it will go over more about biofeedback as a whole. I do get into that a tiny bit during this episode but that's a good place to start. Didn't start with A though M? Don't worry, they do NOT have to be listed to in order, as I mention during each episode, they are in no particular order.
Today's episode we talk about Energy! and how I use it to alter someone's plan for fat loss or healthy lifestyle. You can also use the A.C.M.E.S. for yourself to determine how overall "balanced" you are or if your lifestyle is working for you. Remember: nothing will ever be in complete balance and biofeedback is always shifting. Being healthy is work, so be prepared to work.
How to work with me?
www.stressless-lifestyle.com
Virtual gym is always open for you to take classes on-demand whenever you need.
I have 2 1-on-1 spots open and the next nutrition membership cycle doesn't open until September so hang in there!
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I said this was Episode 40 but I was wrong! It's episode 39...but either way, we're talking about MOOD and how it affects all of the other ACMES.
Mentioned in this episode is the DoMORE 6 week program, See CONSIDERSBLE change by Sept. 1st!
email me to talk about it or take your spot, only 4 spots. nicci.stressless @ gmail.com
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The 2nd part of the StressLess ACMES that I use with clients (and I suggest all people adopt a biofeedback frame of reference). In this episode: How cravings fit into biofeedback and how we use them to help or how they hinder our lifestyle or weight loss goals. Why are you having cravings? Where are they coming from? To satisfy or not?
Hormones are major drivers of your body function and we have to listen to them, understand them and use them to our benefit.
Any questions? Always ask!!
Www.instagram.com/Nicci_StressLess
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When something is at its "acme" it is at the point at which someone or something is best, perfect, or most successful. Who isn't trying to be their best or their most successful? This the definition of ACME but the StressLess A.C.M.E.S. are how we determine when someone is feeling their best or at least heading towards their most successful lifestyle. The A.C.M.E.S. are the biofeedback that we use when determining if our plan works or if our plan, or your process needs tweaking. If you're not adhering to your nutrition, why? What can we change to make that happen? Because when you adhere to your plan, your plan will work better and your goal (especially weight loss) will happen easier and faster.
Biofeedback is a type of mind-body technique you use to control some of your body's functions, such as your heart rate, breathing patterns and muscle responses, but we can also use the mind-body connection to help us determine if we're truly working within a healthy range for our lifestyle or if we need to make adjustments so that we can fully realize our potential. Nutrition, fitness and stress all play into how well our body functions but they also all play into how effective those things (nutrition, fitness and stress) are for us. Today we look at Adherence, the first of the ACMES that I introduced in episode 36 of this podcast. If you don't know what the ACMES are or WHY you should pay attention to them then go listen to that one first then come back to this episode to learn why Adherence is first on the list.
Find me:
IG: @Nicci_stressless
Web: www.stressless-lifestyle.com
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This is the introduction to an upcoming 5 part series on the 5 types of biofeedback that I suggest you use when determining if you fat loss/maintenance/fitness goals are working for you or against you. I introduce you to what I ask my clients to look for and give me information on and how that affects what we do to adjust or modify their plan. We track everything but some things just can't be tracked on a scale, chart or with numbers (which is unfortumate...as I love numbers and data haha!). But when we combine the actual data and the pieces of information that we can draw from ourselves we can determine how we are really doing. You don't always have to eat less! Sometimes adjusting one of the ACMES can help you keep losing without even eating less, it's true, my clients have experienced it themselves. When we understand HOW we're doing, and not just THAT we're doing it, the fitness goals or fat loss goals become easier to manage and obtain.
www.stressless-lifestyle.com
IG: @Nicci_stressless
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Blogs posted often :www.stressless-lifestyle.com/blog
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Ep 35 {postpartum series} #3- The 4th trimester: What I WISH I had and what I suggest you DO have. I had an interesting birth/postpartum experience, one I've not shared publicly and probably never will, from when my first baby was born. It was (years later) explained to me that it was a trauma and that day and some following months led to a lot of mental pain, not causing but definitely contributing to my postpartum depression. I can say that I had a great doula who walked me through everything birth related beforehand and was the absolute best support and coach for my husband we could have EVER asked for on the day of birth. Ann Marie led us through the best birth experience, one we will always talk about, so much so that she was our doula for baby #2 as well and we, again, won't stop with how much we needed her support to keep us focused and on-plan (because you know me, I need and love a plan that doesn't change!).
But, on that day there was a lot going on that we just couldn't control (physically everything went according to plan but there are people/things you just can't account for) and I couldn't be more grateful for the people that did show up for us, braving snow storms to say congratulations, not the MOMENT she was born but when we were ready, or flying cross country into weather that was nothing less than the worst (aka below freezing) and showing up mere hours after she arrived in the wee minutes past midnight to bestow much needed hugs. We had great support in the 2-3 weeks after, but as they left to return to another state leaving us as a happy couple with a tiny human to keep alive, still, "I" needed more and I didn't even know it.
Everyone wants to hold the brand new baby but that's not truly helping a mom who is newly postpartum, DO something for them, she's got (and needs) the baby holding part, but who has the mom holding part?
Listen to Maricel explain what I think is the best thing you can do for yourself on your postpartum journey.
You can find Maricel at www.raisingmoms.net
You can follow her on IG @raising_moms
You can download her amazing postpartum checklist here: *email nicci_stressless@gmail.com or DM Maricel and she'll send it to you directly!
Find Nicci at www.stressless-lifestyle.com
You can follow her on IG @nicci_stressless
Send in a voice message: https://podcasters.spotify.com/pod/show/thestresslesslifestyle/message
What is Deep Health? There are 6 parts that we look at to determine your Deep Health and working on those constantly will help all aspects of your "anti-aging" routine. I also talk about why I hate the term "anti-aging" so there's that. The tip is simple, but not easy. Do you think you're doing yourself a service or a disservice at this very moment as you go through the aging process? I work with 1-on-1 clients with nutrition, yes, but I also work with them on getting everything else in order along the way. Want to hear what I tell them and what we work on? Then this episode is for you.
www.stressless-lifestyle.com/exclusive
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"I'm going to eat gluten free to lose weight..." " Should I eat gluten free for health?" I hear this a lot as a nutrition coach, and even more as someone who has celiac. Today's episode will talk abit about my journey struggling with it until diagnosis as well as my answer to those questions I ger a lot. I could talk for HOURS about symptoms and crosscontact and kids with celiac but those may end up being different episodes if there is interest!
May is Celiac Awareness month and it's not a month where people just talk "about having it" but a month to raise money for research for a cure, or at minimum a way to mitigate symptoms.
Want more on this topic? Message me or email me nicci.stressless@gmail.com
Want to learn about the StressLess Nutrition Method and on-line gym we offer in The StressLess LIFESTYLE? Www.stressless-lifestyle.com
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Does weighing and tracking your food make you crazy? Do you want to look like one of those super-fit Instagram people? You might have to pick your goal... or decide when to be super strict and when you can relax and live a normal life.--- Send in a voice message: https://podcasters.spotify.com/pod/show/thestresslesslifestyle/message
This episode is going to go into the desire to eat for fat loss as a postpartum person. I discuss nutrition for breastfeeding individuals as well as nutrition for non-nursing parents, both scenarios require special nutritional considerations. At no time should you do something that is dangerous for yourself or for your baby, and that is never usually anyone's intention, but many times that is the outcome when someone is too focused on "getting their body back" or losing fat when their postpartum.
Being a nursing person or a non-nursing person is going to dictate your decision process. Having the knowledge of what your body is going through is going to help guide you towards a better, easier and more healthy weight loss process during this postpartum era of your life. Always consult your doctor before making any changes and be sure that it is the right time for you (things to think about are talked about in this episode). Hormones and lifestyle play a major part in your postpartum journey and it is sometimes a team effort to get you to where you need and want to be!
Have any questions?
email: nicci.stressless@gmail.com
IG: @nicci_stressless
Free Facebook group for info and announcements: www.facebook.com/groups/stresslesslifestyle
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Welcome to our Postpartum series! This is the first episode of the series in which I'll be talking about all things postpartum and fitness, nutrition and overall health and lifestyle. The very first guest is Erica Friedman and I am so honored she said "yes" to this interview. She gives SO much information on how to get back to working out after having a baby, when to begin that process, how to begin working out again and we discuss some of the mistakes people make along the way. She is a movement expert and truly cares that postpartum people are doing everything right for their body.
She has a new guide coming out soon so keep an eye out for that! It is called "The First 6 Weeks Postpartum: A Comprehensive Guide to Healing & Early Movement." And well give you SO much information that is guaranteed to help your postpartum experience as a new mom or a mom of growing children.
You can find and contact Erica in all of these places:
Instagram: https://www.instagram.com/ericafriedman_wellness/
Website: https://www.ericafriedmanwellness.com/
Facebook: https://www.facebook.com/EricaFriedmanWellness
Youtube: https://www.youtube.com/@ericafriedmanwellness
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What do you do when you need to set a goal but you don't have a goal? You know the feeling, you've reach a goal, the vacation ended and now what?? You don't have the drive, energy or motivation to actually get into the gym or eat well because the goal has passed. But now is the perfect time to actually keep going! Don't let yourself undo the right mindset or the fat loss you did achieve just because you don't have the motivation at the moment. You have to GIVE YOURSELF the motivation. You have to know what you're shooting for in the long-game as well as for the "now"-game.
Nutrition and fitness are hard, you are NOT always going to have motivation even though you will always need to be working on your health! Being a woman or man over 35 or 40 is tough when it comes to fitness, nutrition and fat loss. Not because of our bodies and their "tailspin into aging" but because of our goal and our life at the moment. You probably have a busy job, you may have kids who are equally as busy, you may have hormones that are starting to shift, you may have house projects that take up a lot of time and amongst all of those obligations comes the need to work on your personal fitness and health goals. The only real way to get motivated is to create that motivation yourself. We complicate life and fat loss too often. Fat loss, fitness and living healthy is actually rather simple, what's hard is just making it happen consistently. Finding a coach can help. Setting goals can help. Giving yourself the need, desire and motivation helps.
Need a goal? The StressLess Nutrition Method begins May 1st!
Sign up for the StressLess Nutrition method: www.stressless-lifestyle.com/pricing
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Non-Exercise Activity Thermogenesis is the process of burning calories but NOT related to exercise. You cannot focus on NEAT and still call it NEAT, it's in the name. But how can you increase your NEAT and still get benefits from it? How do we use NEAT as biofeedback in the StressLess Lifestyle? It's one of our ACMES, and understanding NEAT can help you live a healtheir lifestyle and can help you with your fat loss....it's helpful to understand if you're focusing on overall health (person A) OR fat loss (person B), but the biofeedback has a different meaning for each person. --- Send in a voice message: https://podcasters.spotify.com/pod/show/thestresslesslifestyle/message
One year ago, I was not able to walk, I hadn't worked out in 6 weeks, I hadn't even touched a dumbbell without pain in 4 weeks. So what did I do to be able to not only lift again 3 months later but to run a half marathon 6 months later and another on the 1 year anniversary of my "no walking March"? Take a quick listen.--- Send in a voice message: https://anchor.fm/thestresslesslifestyle/message
Have you ever been extra cranky and unable or have zero desire to make a choice? Is "whatever, that's fine" a decision you've make lately? Why do we get this way and how can we avoid it? Decision fatigue is something that everyone will experience and some people will experience it more often than others. Add trying to change your nutrition or your lifestyle to the decision fatigue talked about in this episode and you could set yourself up for disaster. Follow the suggestions for how to lessen it and you will be better off in the long run.
www.stressless-lifestyle.com
1 Exclusive 1-on-1 client spot available
1 spot in a shared room available for the Sedona Retreat March 23rd-26th
New StressLess Nutrition Method cycle starting March 6th.
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Do you find yourself snapping at people (or inanimate objects)? Do you find yourself short in tone and spiking in your anger a lot? Do you do things to fix that? Stress Management and Stress Relief are 2 different things. They're used for different reasons and in different scenarios. Life and living with stress is complicated but we don't have to let it rule our lives. I have anxiety, yes, but I do not have a lot of side effects of actual stress (mostly because I learn to manage it because if I didn't I'd be a wreck of a person more than I already am! haha). So if you have ANY level of stress or amount of stressful situations then managing it may be even more important than relieving it. When you can understand managing vs relieving stress your whole body health will become better, your family will thank you, your hormones will thank you and YOU will thank you.
www.stressless-lifestyle.com
Menitoned in the episode:
The StressLess retreat in Sedona is March 23rd-26th!
Everyone is flying in on March 23rd and we'll transport you to the house. We'll feed you, we'll work you out, we'll stress-relieve you, we'll laugh and tell stories and enjoy life with you. What's included? Transportation to and from the Phoenix airport to Sedona, 3 nights in a spectacular house, hot tub, chef made dinner Saturday night, wine tasting, yoga, daily hikes in a gorgeous location and a swag bag of our favorite things :)
Only 1 spot left:
www.stressless-lifestyle.com/retreat
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We did a "Yes day" a couple of years ago with my daughters, it wasn't until this last few weeks that I realized the impact it had on me. I had placed "no" as my word in 2016 or 2015 because I was over-scheduled, overstimulated and over doing everything in my life...and I felt great doing it all, for the most part! But there were things that suffered, my family life. So I started saying "no" and I thrived. Until I realized that saying yes actually felt really good. Are you a "yes" or a "no" person? both could be for good reasons!
www.stressless-lifestyle.com Retreat spots are the only thing open!
The next JumpStart into the StressLess Nutrition Method begins in March and I have 1 EXCLUSIVE 1-ON-1 spot left but only for March.
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I don't talk about others often, because I like anonymity (weird for someone with a podcast and an IG account) but I love telling people things and also keeping a bit back just for me. BUT in today's episode I talked about how I have been someone's "sabotager" in the past...for years. I didn't start off with the plan to talk about it so it's a bit choppy as the self reflection was forming but it's there. I also talk about the people who I have worked with, or have tried to work with, who were constantly sabotaged. As I mention in the podcast intro, I'm here to "unravel what we make complicated" and my advice for this was pretty basic...just do it anyways. Why? How will you keep your family and friends if you change and they don't like it? Listen for my perspective on it.
Www.stressless-lifestyle.com
Jumpstart doesn't start until March so no spots available.
No 1-on-1 spots available, more in February.
BUT I do have 1 King sized bed lift for Sedona!! Woo hoo!! Who wants Greek food??? You and your bestie!
www.stressless-lifestyle.com/exclusive
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Tracking your food gets a bad wrap a lot, and for some it isn't helpful, but for most it is VERY helpful. The difference is in your reasons and your habits. In this episode I give my top 4 reasons why I believe tracking/logging your food does fit into a healthy lifestyle that focuses on deep health. *These are by no means all the reasons. Not mentioned was making sure you eat ENOUGH, especially during a muscle building phase or for someone coming off of a long cut or someone who is trying to shift their mindset from an unhealthy "less is best" mindset to "MORE food for health" mindset (but that approaches the eating disorder situation and I will 100% always refer to a licensed and certified therapist for this.)
Mentioned in this episode:
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FatSecret app (not sponsored, they don't know I exist, I just like how generous they are with the features on their free version)
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The StressLess retreat in Sedona March 23rd-March 26th only 1 room left...it will be AMAZING www.stressless-lifestyle.com/retreat
Currently only booking 1 on 1 EXCLUSIVE clients and have 1 spot left: www.stressless-lifestyle.com/exclusive
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As a personal trainer and nutritionist who specializes in women losing body fat and "balancing" their hormones via nutrition I get as ALL of the time how I do this and also talk about it around my own daughters. Everyone needs to be cognizant of their nutrition, whether they're trying to be heathy or lose fat, as adults we need to be aware of our intake. Children do not need to be aware of it until certain ages, but they do need to learn to make good choices and be healthy, even as kids. I talk about ADDING and eating ENOUGH and how nutrition and fitness actually have the same end goal, so why do we talk about them differently?
More about the StressLess Lifestyle: www.stressless-lifestyle.com
We have a retreat coming up in March! Sedona, AZ March 23-26. 1 room available! See info here: RETREAT
These episodes release every Thursday at 6am pst. Please share and subscribe, it will help me reach more people, that is my ultimate goal...to unravel what is most complicated for those that need to hear about it from someone who complicates things and then unravels them.
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Do you set goals? Do you do "vision boards"? Do you set "new year resolutions"? I did, I have and I didn't. I have reasons for why this year I talked about setting a "feeling"...as cheesy as it sounds, it will make sense. I also talk about what the 3 things you need to have in order to actually achieve your goals. It's not necessary to actually achieve every single goal you set, I truly believe some goals are set so you can start working in that direction but you won't always get there, and that's ok.
January 9th StressLess Nutrition Method here: www.stressless-lifestyle.com/pricing
During this episode I also mentioned the EXCLUSIVE 1-on-1 client relationship option, find that here: www.stressless-lifestyle.com/exclusive
Don't forget about our retreat! It is in Sedona on March 23-26th, 2023 and you will NOT want to miss this.
Retreat info: www.stressless-lifestyle.com/retreat
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Ever wondered why when one bad thing happens (ie you get horrible news) you go turn around and run into the corner of a table or kick something and hurt yourself? Because your whole system is fired up and "busy". Your central nervous system doesn't forget. You may have had a bad week 3 weeks ago and you may forget about it, but if you don't take care of, or manage, that stress your body can still feel the physical affects of the emotional stress....because your central nervous system is still fired up.--- Send in a voice message: https://anchor.fm/thestresslesslifestyle/message
Everyone seems to blame all things that go wrong with their health on hormones, I'm guilty of it too! Bad day? Hormones Bloated? Hormones. Pimples? Hormones. Starving? Hormones. In reality, there are so many reasons why you might be gaining weight (eating too much, for example. Not wanting to eat at home, for example. Not working out like you used to, for example.) But blaming hormones isn't entirely wrong either, what you'll learn in this episode is that these hormones are all interconnected and that there are some that we can actually control by living a better, healthier lifestyle. Everyone says they want someone to follow them around and "knock the bad foods out of their mouths" so they stop gaining weight...Now, we all know trainers can't follow you around and you'd be pretty pissed if they actually knocked food out of your mouth. However, you can take control of your own actions and do things that help actually regulate the hormones that make you feel hungry and make you feel full and by doing that you'll have more control over your hunger and cravings- you'll be your own person following you around knocking food out of your mouth. You'll be your own regulator, as we should all learn to be!
Want to have a flexible metabolism? An understanding of how you like to eat both carbs AND fat and still lose weight or, even better, maintain a healthy lifestyle while eating the foods you love? www.stressless-lifestyle.com/pricing the next cycle starts January 9th.
As mentioned, we also have the Sedona StressLess retreat coming up in March and you can get info on that here: www.stressless-lifestyle.com/retreat
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Today's episode is talking about one of the 6 types of stress that affect your body and your deep health: Environmental stress. I talk about what that means, what it can do or not do for your health and how you can fix it. We all have stress, we can't always get rid of it but we can always figure out how to manage it. Stress affects how your body functions, how your nutrition and fitness work for you and how you respond to other things in life. When you recognize the stresses you have then managing it becomes easier.
Ways to work with me:
Nutrition:www.stressless-lifestyle.com/nutrition
Virtual Group membership- JumpStart (newbies) & Lifestylers
EXCLUSIVE 1-on-1: Personalized nutrition, stress management. The high-powered woman needs someone to guide them, no fluff, no BS just getting nutrition together that fits into their busy life so they can thrive at their life and career. www.stressless-lifestyle.com/exclusive
Fitness only: www.stressless-lifestyle.com/on-demand (Live-virtual spots are filled currently only on-demand memberships are available)
Find me at: @Nicci_Stressless or @TheStressLessLifestyle
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In this episode of The StressLess Lifestyle podcast I discuss setbacks and how they affect the body (why do we feel so bloated?) and how they can actually help you. I'm not all about that "toxic positivity" and yes, times in life do suck, but there is a way out of it, if you don't see a way out then you get stuck that that setback WILL affect you. If you find your way out then you can use that setback for forward motion and come out of it even better. A lot of this information I get from personal experience, learned though psychology studies, my certification in Sleep, Stress Management and Recovery as well as working with nutrition and fitness clients from various walks of life.
I an opening more spots for my 1-on-1 client relationship and you an find information about that here www.stressless-lifestyle.com/exclusive
We are not taking any new members for the JumpStart membership until 2023 but the information is here www.stressless-lifestyle.com/nutrition
email me with any topic ideas here: info.stresslesslifesytle@gmail.com
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In this episode I'll touch on 3 goals: 1) fat loss 2) muscle gain 3) healthy life/maintenance and what workouts are best for each of those goals. Working out, training, exercising -whatever you call that time of your day that you work on your fitness and your lifestyle goals- is a stress on the body and ultimately our goal should be to take care of our overall health and manage our stress and stress responses. Working out in specific ways for specific goals is helpful when it comes to taking care of your central nervous system (stress response) and it can benefit your goal as well. Cardio, lifting, heavy lifting, light lifting...they all play a part in our overall fitness, lifestyle and longevity but which one you choose is going to be individual.
In this episode I mentioned the episode on "move more, eat less" you can find that here.
Ways to work with me:
Nutrition: www.stressless-lifestyle.com/nutrition
Virtual Group membership- JumpStart (newbies) & Lifestylers
EXCLUSIVE 1-on-1: Personalized nutrition, stress management. The high-powered woman needs someone to guide them, no fluff, no BS just getting nutrtition together that fits into their busy life so they can thrive at their life and career. www.stressless-lifestyle.com/exclusive
Fitness only: www.stressless-lifestyle.com/on-demand (Live-virtual spots are filled currently only on-demand memberships are available)
Find me at: @Nicci_Stressless or @TheStressLessLifestyle
Send in a voice message: https://anchor.fm/thestresslesslifestyle/message
Life comes in waves, cycles if you will, so with all the ups and downs and disruption how does one fit nutrition or fitness goals into life? How do you keep hitting goal when it seems life has other plans? It's easier than you think. We make it to complicated sometimes and when you break your long-term goal down this way you will see much more success.
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Today's podcast brings us another interview with a special guest, Ney from Work With Ney. This is for anyone, not just athletes, we ALL need recovery both physical and mental. Stress, even in the mental form, can affect us physically. Ney brings with her expertise in recovery, she was a professional cheerleader and has learned a lot through her athletic career and while working with fitness clients, Ney specializes in fundamental and flexibility training and works with people on recovery for better health. We both believe in sleep and stress management and their role in recovery and health. I ask her what her #1 most favorite suggestion for personal recovery is and how often it should be done in order to see benefits.
As mentioned in the podcast we are linking up to do a 2 session workshop! It will be live and you can bring any questions you want but if you can't make it life send us emails or instagram messages with your questions and we will get to them during the workshop, it will be available as a recording as well for only $10 each! Two experts giving you suggestions, advice, information and answering questions all about Nutrition, recovery, sleep and being your best self.
Sign up here: November 14th 1pm EST (nutrition focus)
Sign up here: November 21st 1pm EST/10am PST (sleep focus)
Follow Ney on IG: @workwithney
Follow Nicci on IG: @Nicci_stressLess
November 7th StressLess Nutrition method cycle starts! Register here
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Whenever someone wants to begin their health journey or dive deeper into it the first thing most people do is simply workout more. They wake up earlier, do two-a-days, they join a gym and take no rest days and on top of that they decide to cut out a meal or a snack or (unfortunately) an entire food group...eh herm...carbs. Doing these things may produce results but do they produce weight loss results that stick? Does all this extra work hurt your metabolism? Find out my suggestions for fat loss that DON'T always include eating less or working out more. Learn ways to incorporate fitness or nutrition that help and not hinder your overall health, wellbeing and hormones.
Instagram for tidbits of advice and info: www.instagram.com/nicci_stressless
Web: www.stressless-lifestyle.com
Next StressLess LIfestyle Nutrition Method member start date (JumpStart= newbies) is NOVEMBER 7th
Nutrition Method Membership
EXCLUSIVE 1-on-1: 1 spot left for the rest of 2022 apply here This is for busy, high achieving/ high powered women over 35 who need and want more personalized nutrition, stress management and guidance to make themselves more energetic and able to sustain their driven life.
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I get to have a conversation with Christie, our stress less lifestyle running coach, about long term goals. How running 2-4 hours just for training can fit into life with kids. It's a perspective that, as a type A person, I have a hard time with! Having a different mindset, managing any stress you'll be purposely adding to your life and being realistic is the best way. We discuss cycles in run training and how that term "cycle" is a running theme of all things StressLess Lifestyle (or any healthy lifestyle). If you want to follow Christie on social media to learn more about her training philosophy find her at www.instagram.com/coach_cz_runs. Or learn about coaching at Www.stressless-lifestyle.com/running
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Stress is not going to go away. Sorry, I'm sure you thought that a podcast named "The StressLESS Lifestyle" would talk about getting rid of stress, unfortunately that's not it, not how it works. It's more about managing and reducing the negative effects of stress on your body. I talk about the good and the bad stress, yes, there is good stress. I also tell you the 5 things that I find really help me manage the stress that I have. Do you have time for self care? maybe not. Do you have 5 minutes to manage stress? Yes. And the benefits will be two-fold over typical "self care" techniques. I have done this with clients over the last year and it is mind boggling to them when something stressful comes along and they realized they were "all of a sudden" handling it much better than they had in the past. Handling stress is it, that's it, that's the master plan. Once you can "handle" it, manage it, then the overall effects of stress reduce and then the stress itself begins to reduce. Take a walk while you listen.
Website: www.stressless-lifestyle.com/nutrition
Pictures, advice, tips and videos: www.instagram.com/nicci_stressless
1 on 1 client applications open now INFO HERE
Free group to get notices when podcasts release or any info, free videos and workout advice
StressLess Nutrition Method membership: www.stressless-lifestyle.com/nutrition-method
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This episode puts all of the things together from the last 5 episodes that made up the series "Breaking Down Nutrition" but I talk about it from a more overall perspective and what it means when we hear "balanced nutrition". We'll talk about what that mean when eating/treating/cheating also, do I cheat? No. I also touch on what carb cycling is for anyone who my have heard the term but isn't sure why it's a great tool. I get a bit into hormone balance and what it is vs what it isn't. I also take 'balance' a little more broad while talking about "balanced lifestyle" and what that means to you. How can everything be balanced and how can we achieve that when we're already doing so much? Maybe, find what that balance is for YOU.
www.stressless-lifestyle.com/nutrition
www.instagram.com/nicci_stressless
1 on 1 client applications open now INFO HERE
Free group to get notices when podcasts release or any info, free videos and workout advice
Send in a voice message: https://anchor.fm/thestresslesslifestyle/message
This is the last episode in the 5 part series about breaking down nutrition. We go back to basics with all of the macro nutrients, micronutrients (and alcohol) and talk about where to get them how to find them and how much you need. This episode is discussing protein. If you ever have any questions please email me at nicci.stressless@gmail.com or find me on Instagram @Nicci_StressLess
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In this episode I go into the "Why", "What", and "How much" of carbohydrates. Carbs seem to be a hot topic when it comes to fat loss, weight loss, nutrition and healthy living but why? What about keto and fiber and what if I want to eat carbs, how many do I need, where can I get them and which are the best types? I go into the basics of carbohydrates and how we utilize them as well as how I figure out how much you need for your own body and your goal. Take a listen and ask a question if one arises! Message me at: www.instagram.com/nicci_stressless Or join the StressLess Lifestyle free and open Facebook group and post in there: www.facebook.com/groups/stresslesslifestyle Or check out the StressLess Nutrition Method membership or EXCLUSIVE 1:1 client plan at www.stressless-lifestyle.com
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This is part 3 in a 5 part series* Does the fat you eat turn into fat on your body? Have you been afraid of fats? How much dietary fat do you need and why? These questions are answered in this episode of The StressLess Lifestyle podcast. Hormonal balance is dependent on many factors and fats play a major part. Fats also play a part in cell regeneration (aka aging!). Take a listen! And if you ever have any questions please email me or message me on Facebook (@thestresslesslifestyle) or Instagram (@Nicci_StressLess is my personal one)
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This is the second part in the 5 part series breaking down nutrition basics and topics. I am touching on topics and terms that are very common in nutrition and fat loss but that you may not really know the "what, why or how much" about each topic. In today's episode I also get a bonus topic of ALCOHOL and how it affects nutrition/ macros. I do not discuss its affects on overall health as that is not my specialty. But you can listen to the podcast I reference for that (it is over 2 hours but good info from a neuroscientist from Stanford) find it here: https://open.spotify.com/episode/2ebY3WNejLNbK47emgjd1E?si=b8YIVDFkQjeOaedRyT2_sg&utm_source=copy-link
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How do macros help you lose weight? Do we need to pay attention even if we're just living healthy?
If you've ever looked into nutrition over the last few years you may have heard the term "macros" or "macro tracking" or "if it fits your macros" (and then shut it down because it's so confusing). But what the heck are macros? Why should we focus on them and what do we get out of eating our macros? How do we know how many macros to eat?
I answer these questions in today's podcast, it is part 1 in a series all about nutrition. Over the next 4 episodes I will be breaking down nutrition terms and explaining what they mean and what/how to eat for your goals and mainly touching on the "why" of all things nutrition.
To get more information on The StressLess Lifestyle or the StressLess Nutrition Method check here:
www.stressless-lifestyle.com
www.stressless-lifestyle.com/nutrition
To inquire about the 12 week 1-on-1 EXCLUSIVE plan where you work 1:1 with me check here: www.stressless-lifestyle.com/exclusive
You can follow me on instagram @nicci_stressless I'd love to hear from you and if you submit questions I will make it into a topic for a future podcast!
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In this week's episode I discuss how important "toxins" and "clean eating" is when it comes to your nutrition and health goals. What is more important, overall nutrition or avoiding things that could poison you? Change is hard, change should last longer than 2 months, but what we tend to do and how people usually go about nutrition (or fat loss) makes that change only short lived. If you begin with the basics then your change can be long-term.
Website: www.stressless-lifestyle.com
The StressLess Nutrition Method personalized monthly membership: www.stressless-lifestyle.com/jumpstart
1-on-1 EXCLUSIVE nutrition and lifestyle 12 week with Nicci www.stressless-lifestyle.com/exclusive
StressLess retreat on sale now BOTH whole weekend and 1-day passes for Saturday October 1st www.stressless-lifestyle.com/retreat
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Episode 2 jumps right into something I find hard for most people (myself included). Why do we always have to play the comparison game? Why do we have the need to feel perfect? I talk about what both mean and how they're related to both nutrition as well as normal life. When you can handle these concepts you will already be able to reduce your stress level daily. Ultimately, your goal should be to reduce and manage your stress because we know it's not going to ALL disappear.
This is something I work a lot on with my EXCLUSIVE 1:1* clients if you're interested look here for details. It is an intensive, personal journey that begins with a 12 week commitment to yourself. I take a limited amount so inquire!
I also discuss the StressLess Retreat*, we have spots available and single day tickets will open closer to the event see details here.
NEW episodes every Thursday, I will keep they brief but informative!
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We have all felt the "inevitable" gain from hormone fluctuations (aka PMS/Ovulation) and some of us have had hormonal imbalances at other times in our life, for me, breastfeeding & fitness competitions did me in but extreme dieting, yo-yo dieting, chronic stress and simply being a woman can cause hormone imbalance. Many women blame stress or menopause, or any of its hormonally related affiliations, on their weight gain implying that it's their body doing it all by itself, that we can't fix it because it's too hard. But WHY? Why do we gain? Do we have to gain? Why do some women hit that imbalanced period with grace and seemingly walk right through unscathed while others gain, bloat and feel miserable? It is definitely all related to hormones but how can you master this time in life and not have that gain? Want to hear a little bit more with some visuals?
**Grab the Hormones and Fat Loss Bundle (a mini e-book & webinar) here The ebook is simple and the webinar will detail the same things with some visuals, always ask for more questions!
*Open for EXCLUSIVE 1:1 clients, a limited capacity. It is an intensive 12 week personal commitment to yourself. Details here
*Stressless Retreat in San Diego info here: San Diego Beach House
Submit questions to instagram: @Nicci_Stressless
See the website: www.stressless-lifestyle.com
Our current programs/pricing: www.stressless-lifestyle.com/pricing
Join our free facebook group for information or fitness and nutrition advice www.facebook.com/groups/stresslesslifestyle
Send in a voice message: https://anchor.fm/thestresslesslifestyle/message
Hi! I'm Nicci, founder of the company StressLess Lifestyle where we focus on Nutrition, Fitness and learning to balance them with life-things so that you can stress less and be more....you. I tell you a bit about my background, my experience and what we will talk about in this podcast. I intend to publish once a week and within each episode I will discuss what I have leared through education, experience, client wins & losses as well as interviews.
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This is a 1 minute "hi" and welcome. I'll discuss all things aging, fitness, nutrition and learning to stress less so we can feel better.
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