Fit, Fun, and Frazzled

Most people think core training is just doing crunches — but it's so much more than that. In this episode, I sit down with fitness educator and KIPS founder Tyler Valencia to break down what the core actually is, why functional movement matters more than endless ab exercises, and how core strength connects to back pain, longevity, and everyday life. We also do a fun myth-busting true or false round covering six-packs, soreness, spot training, and planks. Whether you're just getting started or you've been at this for years, this one's for you.Topics covered:What the core really is (hint: it's not just your abs)Functional vs. isolation trainingCore training and low back painHow training changes after 40Fitness myth-busting: crunches, planks, soreness & moreFind Tyler:Instagram: @_tylervalencia_ @kipsfitnessKIPS Podcast: KIPS Podcast on Spotify, Apple Podcasts, or wherever you listenYouTube fitness workouts: https://www.youtube.com/@kipsfitnessKIPS (fitness education & certifications): https://kipsonline.org/

In this episode, Nikki gets personal about her journey with anxiety and OCD — from high school through motherhood, to her 40's. She opens up about the stigma of being a health and mindset coach and a yoga and fitness instructor while also having anxiety and OCD, and why she believes in bio-individuality: there is no one-size-fits-all approach to your health and well-being. Nikki also tackles the resurgence of thinness culture, now rebranded as "wellness," and breaks down the real tools that help her manage stress — movement, breath work, co-regulation, and community. If you've ever felt like you had to earn your rest or push through everything, this episode is for you.Topics covered:Nikki's personal history with anxiety and OCDMedication, talk therapy, and holistic tools — using all of them togetherOver-exercising as a form of OCD and the shift to intuitive movementWhy your nervous system needs a foundation before anything elseThe return of thinness culture and how to protect yourself and your kidsCo-regulation and the power of communityThe difference between discipline and dysregulationAs mentioned in this episode:21 Day Mindset Reset https://stan.store/nikklanigan/p/31day-nervous-system-reset-program

In this special bonus episode, Nikki Lanigan of Fit, Fun, and Frazzled guides you through a powerful activation meditation focused on gratitude and abundance. Whether you're walking, cooking, or sitting in stillness, this practice will help you slow down, reconnect with your body, and recognize the abundance already present in your life.Nikki also shares details about her 21-Day Mindset Reset — a program designed for women 40+ who feel overwhelmed, burnt out, and ready for a fresh start. You'll receive daily audio activations, a reset workbook, and access to a private Telegram community.In this episode:A guided body scan to cultivate gratitudeAbundance affirmations to repeat silently or aloudA visualization practice for the week and month aheadAn invitation to embody your best selfLinks mentioned: Check the show notes to sign up for the 21-Day Mindset Reset.https://stan.store/nikklanigan/p/31day-nervous-system-reset-program

Nikki Lanigan gets honest about three things nobody talks about enough: the magic of women who genuinely support each other (she found them inside a 40-day meditation challenge), what actually happens when you post on Instagram every day for 40 days straight, and why graduation season hits so much harder than anyone warns you. Plus a breathing technique to get through all of it.As Mentioned in the show:Mantra Match – 15% off with code NIKKIWELLNESS⁠⁠https://mantramatcha.com/⁠⁠Neeshi Protein Powder – 20% off your first orderwith code NIKKIYOGA20: www.neeshi.com⁠

In this episode, Nikki sits down with Dr. Erin Nitschke and Jessica H. Mauer, co-hosts of the Fit and Flustered podcast, for a raw, real, and hilarious conversation about what it actually feels like to be a woman navigating midlife.Time Stamp:[0:00] Intro & meet your guests[5:50] Navigating midlife in the fitness industry[6:20] Midlife clarity: values & what you'll no longer tolerate[7:30] Rediscovering joy in movement, food & everyday life[9:00] The "Fuck It List" vs. the bucket list[10:30] Perimenopause & the gift of not giving a f*ck[11:45] Whimsy, rage & the Persephone meme[12:00] Self-care vs. self-preservation — a spa day is CPR, not care[13:15] Showering is NOT self-care. That's hygiene.[14:30] Notification overload & protecting your energy[16:00] Why "balance" is a myth — the tide analogy[17:50] Setting boundaries without guilt — two ways to say no[20:15] What Gen Z already figured out about boundaries[21:20] Where to find Erin & JessJessica H. Maurer and Dr. Erin M. Nitschke Podcast: Fit and Flustered — subscribe wherever you listen!Bios:Dr. Erin M. Nitschke is a nationally recognized leader in health coaching, exercise science, and fitness education, with more than 23 years of experience spanning higher education, industry leadership, and direct client care. Erin Nitschke, NFPT-CPT, NSCA-CPT, ACE Health Coach, ACE-CPT, Fitness Nutrition Specialist, Therapeutic Exercise Specialist, Pn1, FNMS, and DSWI Master Health Coach, is a seasoned college professor in health and human performance dedicated to advancing evidence-based practice and professional education. As Dean of Workforce and Curriculum at Lionel University, she leads the development and implementation of certificate through graduate-level programs, shaping the next generation of health and exercise professionals. She holds a Doctor of Education in Adult and Post-Secondary Education, along with graduate and undergraduate degrees in kinesiology and exercise science from the University of Wyoming. To connect with Dr. Nitschke, email her at [email protected] or connect on Instagram @nitschkeerin.Blog: http://www.belivestaywell.com/Facebook: https://www.facebook.com/belivestaywell/Twitter: @belivestaywell1 or @erinmd03Jessica H. Maurer is a recognized wellness business consultant, strategist, and keynote speaker dedicated to helping professionals overcome burnout and cultivate mental wellness. Through international presentations, workshops, and consultations, she empowers individuals and organizations to move from overwhelm to clarity, resilience, and sustainable success. With a dynamic stage presence, Jessica delivers actionable insights, fresh ideas, and inspiring strategies that drive personal and professional transformation. Her expertise in wellness, leadership, and career growth positions her as a sought-after voice for fostering balance, emotional health, and lasting impact in high-pressure industries. Jessica has over 20 years of experience delivering long-form workshops and keynote presentations, emceeing events, and consulting with clients across industries and audiences of all sizes. She has presented on international stages for leading conferences and organizations, authored widely published content, and continues to shape the way fitness and wellness professionals approach both physical and mental well-being. Jessica is the IDEA Fitness Leader of the Year 2026, and now serves as Director of Education for the Mental Wellbeing Association, where she develops innovative programs and content that blend science-based strategies with a holistic, uplifting approach to wellness.Jessica H. Mauer🌐 jessicahmauer.com | Instagram: @jessicahmauer | LinkedIn: Jessica H. Mauer

Ever notice how you feel amazing on vacation — better sleep, less bloating, more energy — even when you're eating cake and skipping workouts? Then you come home and everything hits at once. In this episode, Nikki breaks down why that happens and why it's not about the food or your fitness routine. It's your nervous system. Tune in to hear how one family vacation sparked a major mindset shift and what Nikki is doing differently this week to bring more of that vacation feeling into real life.Free Meditation: https://stan.store/nikklanigan/p/get-my-free-meditation-75gm24erAs mentioned in this episode:Mantra Matcha - Use code NIKKIWELLNESS for 15% off at www.mantramatcha.comNeeshi - Use code NIKKIYOGA20 for 20% off at www.neeshi.comGloci - Use code ELEVEATE_AND_ALIGN_ for 10% off your order at https://getgloci.com

This meditation is part of my 21 Day Nervous System Reset Program launching very soon! I am so excited to share Day 2 of this program for free with everyone. To join my wait list and get a free meditation click on the link here.https://stan.store/nikklanigan/p/get-my-free-meditation-75gm24er*Disclaimer:I do not diagnose, treat, or cure any physical or mental ailments. Always talk to your health care provider and reach out to a professional before starting any fitness or mindset program. Fit, Fun, and Frazzled Podcast and Elevate and Align by Nikki are for entertainment, education, and inspiration purpose only. You are in charge of your own health and wellbeing. Thank you for practicing safely.

April is Stress Awareness Month, and in this episode Nikki Lanigan gets real about what chronic stress actually feels like — the racing thoughts, the exhaustion, the guilt, and the body tension that never seems to quit. She explains why you can't out-exercise or out-eat your way through it, breaks down the fight-flight-freeze-fawn responses, and shares simple, no-pressure tools you can start using today: somatic movement, EFT tapping, 4-7-8 breathwork, gratitude journaling, and her free activation meditations. Plus, she talks about how stress shows up in our kids and why doing less might be exactly what you need.Key Takeaways:Chronic stress keeps your body in survival mode — no amount of clean eating or working out can override thatYour nervous system needs to feel safe before it can slow downSimple tools like shaking, dancing, breathwork, and EFT/tapping can help regulate your systemReducing input (news, social media, podcasts) gives your brain space to decompressKids are watching how you handle stress — taking care of yourself teaches them to do the sameResources mentioned:Nikki's free 3-day Activation Meditation reset https://stan.store/nikklanigan/p/get-my-free-3-day-mindset-reset-activationsFree meditations on the Fit, Fun, and Frazzled: Morning Meditation with Somatic Movement https://podcasts.apple.com/us/podcast/fit-fun-and-frazzled/id1530819580?i=1000653169356Morning Meditation with Somatic Movement on YouTube - https://www.youtube.com/watch?v=7q-hQHmjnP0

Feeling unmotivated, stuck, or like you just can't get going? You're not lazy — your brain is simply overstimulated. Host Nikki Lanigan explains what's really happening when you feel "lazy," and shares a simple 3-step reset you can use anytime to break the cycle of overwhelm. Plus, learn about activation meditations — a practical way to reset without adding more to your plate.Time Stamp:0:00 — Intro & Welcome1:58 — "I hate the word lazy" — you are NOT lazy2:21 — What's really going on: your brain is like 30 tabs open3:00 — Protection mode: procrastination, scrolling, zoning out3:42 — The overstimulation cycle4:05 — The 3-Step Reset — Step 1: Stop adding input4:32 — Step 2: Move your body (2–5 minutes)4:57 — Somatic movement and why it works5:19 — Step 3: Single task — start small5:35 — Step 3 continued: rebuilding focus6:07 — Using the reset throughout your day6:59 — Your phone is NOT a real break7:28 — Where meditation fits in7:54 — Nikki's meditation journey8:13 — Activation meditations explained8:53 — Reframe: "My brain is overloaded and I need to reset"9:16 — Free 3-day mindset reset meditation (link in show notes)9:56 — Outro & subscribe reminderSpecial Offers & Sponsors:​Mantra Match – 10% off with code NIKKIWELLNESS: ⁠https://mantramatcha.com/⁠​Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: ⁠www.neeshi.com⁠Find Nikki on Substack: https://substack.com/@nikkilaniganGet My FREE 3 Day Mindset Reset Activations https://stan.store/nikklanigan/p/get-my-free-3-day-mindset-reset-activationsAyurvedic Alchemy level 1 Certification - use code HAPPYALCHEMY to receive $500 off when paid in full before 3/16/26⁠http://www.nextlevelhappy.com/a/2148243705/Kz265w78New episodes drop every Wednesday. Subscribe to Fit, Fun, and Frazzled and leave a review if you enjoyed this episode!*** This episode may contain paid endorsements, affiliates, and advertisements for products and services.

Welcome to this special bonus episode of Fit, Fun, and Frazzled! Host Nikki Lanigan guides you through a Spring Equinox activation meditation designed for wherever you are — whether you're seated, walking, making coffee, or driving to work. This meditation honors the balance of the Spring Equinox (March 20th, 2026) and invites you to release the heaviness of winter, reconnect with your inner balance, and step into a new season with clarity, confidence, and intention. Includes guided visualization and powerful affirmations for renewal.Affirmations featured:I welcome the energy of a new seasonI allow myself to grow and evolveI release what no longer belongs in my lifeI create space for new possibilitiesI trust the natural timing of my lifeI move forward with clarity and confidenceI protect my peace and my energyI allow balance to guide my decisionsI'm open to new opportunitiesI trust that growth happens step by step

The spring equinox is more than just a date on the calendar — it's a powerful moment of renewal that humans have honored for thousands of years. In this episode of Fit, Fun, and Frazzled, host Nikki Lanigan explores the science behind the spring equinox, how ancient cultures celebrated this seasonal shift, and practical ways you can work with the changing season to support your nervous system, mindset, and physical health. From the biology of light exposure and circadian rhythms to the psychology of spring cleaning and seasonal reflection, Nikki shares why spring has always been nature's true "new year" — and how you can use it as your personal reset. She also walks through simple reflection questions and actionable tips to help you align with the energy of the season.Mentions & Offers:21 Day Mindset Reset Activation program — $20 off for 48 hours (https://stan.store/nikklanigan/p/31day-nervous-system-reset-program)Ayurvedic Alchemy Level 1 Certification (link in show notes)Mantra Matcha — 15% off with code NIKKIWELLNESS https://mantramatcha.com/Neeshi Protein Powder — 20% off first order with code NIKKIYOGA20 https://neeshi.com/Bonus episode dropping: Spring Equinox Activation Meditation later this morning. Check back in around 8:00am EST

In this episode of Fit, Fun, and Frazzled, host Nikki Lanigan breaks down what activations are, why they're so powerful, and how they differ from traditional meditation.Activations are guided experiences that help you embody a future version of yourself—not just think about it. Through a blend of visualization, somatic awareness, affirmations, and nervous system regulation, you can shift your internal state and identity in real time.Nikki explains the science behind activations (neuroplasticity and mental rehearsal), shares practical examples from athletes and performers, and walks you through a simple 6-step framework you can use anywhere—whether you're cooking dinner, walking, or lying in bed.Perfect for busy women who want powerful mindset shifts without adding another complicated routine to their already full lives.What You'll Learn:The difference between meditation and activationHow activations use neuroplasticity to rewire your brainA 6-step framework to practice activations anywhereReal-world examples of how athletes and performers use this toolActivation themes you can try (calm nervous system, grounded confidence, aligned energy, and more)Resources Mentioned:Free walking meditation activation https://podcasts.apple.com/us/podcast/15-minute-walking-activation-meditation-stepping-into/id1530819580?i=1000751365652Monthly activation meditation for Substack subscribers 7 day free trial cancel at anytime https://open.substack.com/pub/nikkilanigan/p/why-taking-a-pause-can-lead-to-growth?utm_campaign=post-expanded-share&utm_medium=post%20viewerAs mentioned in this episode: Ayurvedic Alchemy level 1 Certification - use code HAPPYALCHEMY to receive $500 off when paid in full before 3/16/26http://www.nextlevelhappy.com/a/2148243705/Kz265w78New episodes drop every Wednesday. Subscribe to Fit, Fun, and Frazzled and leave a review if you enjoyed this episode!

An activation meditation is a guided practice meant to wake up a specific energy, frequency, or state within you. Instead of calming you down like a traditional meditation, it is designed to shift you into a desired mindset or frequency such as confidence, motivation, clarity, healing, creativity, or like this one.... your worth. This can be done on a walk outside, on a treadmill, cleaning your house, doing laundry, cooking etc. Follow Nikki:Substack: https://substack.com/@nikkilaniganJoin my 31 Day Nervous System Reset Program:https://stan.store/nikklanigan/p/31day-nervous-system-reset-program

In This episode I talk about:How your thoughts shape your realityNeuroscience-based techniques to rewire your brain for confidence and successWhy women in midlife are more prone to mindset blocks like burnout, perfectionism, and self-doubtThe 3 mindset shifts that can change everything—from your fitness journey to your self-worthAnd moreMindset work isn’t a one-time thing. It’s an ongoing practice. Every small shift you make compounds into bigger results over time. If today’s episode resonated with you, I’d love to help you take this work deeper. DM me or check out my 1:1 coaching programs where I help women in midlife release self-doubt, shift their mindset, and step into their best lives.Sponsors:Neeshi Protein Powder: www.neeshi.com/NIKKIYOGA20 code NIKKIYOGA20 for 20% off your order.Mantra Matcha: mantramatacha.com 15% off with code NIKKIWELLNESSGet My Free Meditation⁠https://stan.store/nikklanigan/p/get-my-free-meditation-75gm24er⁠Subscribe on Substack⁠https://substack.com/@nikkilanigan⁠31 Day Nervous System Reset Meditation Program⁠https://stan.store/nikklanigan/p/31day-nervous-system-reset-program⁠Positive Affirmation Meditation⁠https://podcasts.apple.com/us/podcast/replay-monday-meditation-positive-affirmations-meditation/id1530819580?i=1000586079382⁠⁠Get My Free Meditation⁠⁠Subscribe on Substack⁠⁠31 Day Nervous System Reset Meditation Program⁠

I will talk about how to use meditation as a tool for real-life wellness, especially for midlife women managing stress, burnout, and busy schedules. I will explore different types of meditation, including breath work, body awareness, walking meditation, mantra meditation, and visualization, providing practical guidance and illustrating how these practices can be seamlessly integrated into everyday life. 00:00 Introduction & Welcome 02:43 What is Meditation? 04:47 Types of Meditation 04:52 Breath Work 06:05 Body Awareness Meditation 07:24 Walking Meditation 08:35 Mantra Meditation 09:34 Visualization Meditation 12:08 When to Meditate 12:43 Guided Meditation 15:45 Closing & ResourcesFollow Nikki on Substack:https://substack.com/@nikkilaniganJoin my 31-Day Nervous System Reset Programhttps://stan.store/nikklanigan/p/31day-nervous-system-reset-program

Season 6 Premiere of 'Fit, Fun, and Frazzled,' I am back after a brief hiatus. I share my personal journey and tools for managing mindset, mental health, spirituality, fitness, and overall well-being. The episode talks about mantras, their origins, the science behind them, and their practical applications in everyday life. I will talk about how mantras differ from affirmations, offers popular examples, and guide listeners on crafting their own. 00:00 Welcome Back to Fit, Fun, and Frazzled! 00:23 The Importance of Mindset and Meditation 02:36 Introducing the 31-Day Meditation Program 04:58 Understanding Mantras 07:58 The Science Behind Mantras 10:54 How to Use Mantras in Daily Life 12:25 Popular Mantras and Their Meanings 14:03 Creating Your Own Mantra 17:31 Closing Thoughts and Announcements31-Day Nervous System Resethttps://www.nikkiyogaandwellness.com/service-page/31-day-nervous-system-reset?referral=service_list_widgetFollow Nikki online:Substack - (2) Elevate and Align with Nikki | Nikki Lanigan | SubstackInstagram - @elevate_and_align_@fitfunandfrazzledpodcast

Hi guys!! I'm back. I took a much shorter break then I planned on taking but I want to keep sharing and helping other women. All new episode and season 6 drops tomorrow 2/4/26. Make sure to subscribe and stay up to date on all new episodes. New episodes drop every Wednesday. This is your space for fitness, mindset, meditation, and real lifewellness, without the pressure or obsession, or the perfection. This show is for all the midlife women whether your a mom, balancing work, hormones, mental load, and a never ending to do list you’re in the right place. We’ll talk strength, stress, burnout, fitness, nervous system resets, pop culture, and a little spiritual woo woo to keep it interesting. Welcome to Fit, Fun, and Frazzled I’m your host Nikki Lanigan  Now take a deep breath, and let’s go. Find me on Substack: https://nikkilanigan.substack.com/?utm_campaign=profile_chipsInstagram: www.instagram.com/fitfunandfrazzledpodcastwww.instagram.com/elevate_and_align_

In this heartfelt solo episode, Nikki Lanigan shares her decision to take an  indefinate  break from Fit, Fun, and Frazzled podcast. She opens up about burnout, the challenges of juggling work, family, and creative pursuits, and the importance of redefining what success means in midlife. Nikki reflects on lessons learned in her late forties, the pressure of comparison, and the value of letting go of timelines and expectations. Whether you’re navigating your own transitions or seeking inspiration to slow down and realign, this episode offers honest insights and encouragement for embracing change and finding fulfillment on your own terms.Timestamps:00:00 — Introduction to Fit, Fun, and Frazzled00:23 — Announcing an Indefinite Break00:59 — Feeling Burnt Out from Doing Too Much02:24 — Turning 47 and Still Figuring It Out03:37 — The Challenges of Late Forties04:22 — Questioning Success and Comparison06:02 — Redefining What Success Means08:06 — Letting Go and Shifting Perspective08:59 — What Success Could Look Like in 202609:57 — Final Thoughts and Holiday WishesAfter 300+ episodes and 5 years of recording, editing, producing, doing social media, and running it all myself, I think it's time to take an extended break. Thank you for sharing this journey with me through the past 5 years of Fit, Fun, and Frazzled! I appreciate you all so much more than you will ever know!! Find Nikki on Substack:https://substack.com/@nikkilaniganSpecial Offers & Sponsors:​Mantra Match – 15% off with code NIKKIWELLNESS: ⁠https://mantramatcha.com/⁠​Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: ⁠www.neeshi.com⁠

In this episode of "Fit, Fun, and Frazzled," Nikki Lanigan recaps the biggest wellness, fitness, and pop culture trends of 2025 and shares her predictions for 2026. From strength training and sleep tech to music, movies, and fashion, Nikki explores what’s hot, what’s fading, and how to find balance in a world of extremes. Tune in for practical tips, pop culture highlights, and inspiration for a healthier, happier year ahead!00:00 – Introduction & Welcome00:29 – Meet Your Host: Nikki Lanigan01:00 – Sponsor Shoutouts & Special Offers02:25 – Main Episode Begins: 2025 Wellness Trends03:00 – The Year of Extremes: Team Culture & Wellness Fads07:00 – Strength, Simplicity, and Self-Regulation10:30 – Weighted Vests, Hybrid Workouts, and Recovery13:30 – The Rise of Sleep Tracking & Wearable Tech16:00 – Ortho Insomnia: When Tracking Goes Too Far18:30 – 2026 Predictions: From Burnout to Balance22:00 – Pop Culture & Entertainment Recap (Music, Movies, TV, Fashion)30:00 – Key Takeaways & Final Thoughts32:00 – Closing & How to Support the ShowSpecial Offers & Sponsors:​Mantra Match – 10% off with code NIKKIWELLNESS: ⁠https://mantramatcha.com/⁠​Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: ⁠www.neeshi.com⁠Find Nikki on Substack:https://substack.com/@nikkilanigan

In this episode of Fit, Fun, and Frazzled, host Nikki Lanigan guides listeners through the art and science of vision boarding. Nikki shares her personal end-of-year rituals, reflects on turning 47, and explains how vision boards can help manifest your goals for 2026. She breaks down the neuroscience behind visualization, offers step-by-step instructions for creating a meaningful vision board, and encourages listeners to focus on feelings and intentions rather than just material goals. Whether you’re a vision board veteran or a first-timer, this episode is packed with inspiration, practical tips, and heartfelt advice for starting your new year with clarity.00:00 — Introduction & Birthday Reflections00:32 — Why Vision Boards Are My Favorite End-of-Year Practice01:30 — Turning 47: Feeling Discouraged But Grateful04:30 — What Is a Vision Board?05:21 — The Science Behind Vision Boards07:57 — How Your Brain's RAS Makes Vision Boards Work11:34 — The Power of Aligned Action12:38 — Step 1: Reflection and Celebration of 202514:39 — Starting with Feelings, Not Things19:14 — Step 2: Choose Your Life Categories22:25 — Step 3: Finding Images That Make You Feel24:40 — Step 4: Putting It All Together with Intention28:45 — Step 5: Activating Your Vision Board29:45 — Step 6: Let Your Vision Board Evolve32:32 — Final Thoughts: Cultivating Energy and Emotion34:00 — Closing & ResourcesFuture Self Meditation: https://podcasts.apple.com/us/podcast/future-self-meditation/id1530819580?i=1000740192190

The end of the year always carries a beautiful mix of reflection and anticipation. It feels like a soft exhale after a long season of doing and giving and managing so much. It is a time when we naturally look back at what shaped us and gently turn toward what we are ready to create nextNew Substack https://open.substack.com/pub/nikkilanigan/p/end-of-year-reflections?r=usp93&utm_medium=ios

In this episode, Nikki Lanigan dives into the often-unseen mental and emotional load that women carry during the holiday season. She shares personal stories about family, aging, and the pressure to “do it all,” while offering practical advice for protecting your peace and energy. Nikki discusses the importance of setting boundaries, embracing “NFG” (No F*cks Given) energy, and letting go of perfection. The episode also touches on wellness trends for 2025 and 2026, and ends with affirmations and breathwork to help listeners find calm and balance.00:00 – Introduction, Substack announcement, and upcoming live events00:28 – Overview of podcast topics: wellness, work, motherhood, stress00:52 – Host introduction and episode kickoff01:09 – Personal reflections: holidays, family, and emotional challenges01:36 – The invisible mental load of December02:23 – The concept of “NFG” energy and protecting your peace02:49 – Family stories: multitasking, overwhelm, and daily demands06:54 – The invisible work women do during the holidays07:54 – Emotional labor, hormone changes, and societal expectations08:17 – Shifting to empowerment and setting boundaries08:43 – Choosing presence, peace, and simplicity over perfection09:55 – Nervous system regulation technique and self-care11:23 – Fitness and wellness trends for 2025 and predictions for 202613:24 – The importance of discernment and balance in wellness15:50 – Affirmations, breathwork, and closing thoughts19:06 – Outro: meditation offer, Substack, and gratitudeSubscribe over on Substack:https://substack.com/@nikkilanigan?Latest Blog Post:https://substack.com/home/post/p-180325336Join my community and get this meditationYour Calm and Stress Free Holiday Subliminal Meditation

In this episode of "Fit, Fun, and Frazzled," host Nikki Lannigan welcomes back astrologer Maggie Kitch for an in-depth discussion on the astrological energies shaping 2026. Together, they explore the significance of Saturn and Jupiter changing signs, the importance of emotional boundaries, and how these cosmic shifts can impact both personal growth and collective experiences. Maggie shares practical insights on self-discipline, intuition, and nurturing your inner child, while Nikki reflects on wellness, motherhood, and finding balance in a fast-paced world. Whether you're an astrology enthusiast or simply seeking inspiration for the year ahead, this episode offers thoughtful analysis and actionable advice. Show Notes & Timestamps00:00 – Introduction, Substack Meditation Challenge00:23 – Welcoming Maggie Kitch, Guest Introduction01:32 – Maggie’s Background: Astrology, Wellness, and Podcasting03:14 – Social Media Trends & The Lionsgate Portal05:14 – Setting the Stage: Astrological Energies for 202607:47 – Saturn & Jupiter: What’s Changing in 202612:06 – Saturn in Pisces: Boundaries, Emotions, and Self-Discipline24:00 – Saturn’s Transition to Aries: Identity, Action, and Self-Reliance33:00 – Jupiter in Cancer: Growth, Nurturing, and Ancestral Roots41:00 – Jupiter in Leo: Creativity, Play, and Self-Expression48:00 – The Relationship Between Saturn & Jupiter in 202653:00 – Practical Advice: Self-Awareness, Affirmations, and Inner Child58:00 – Social Media, Wellness Trends, and Personal Power62:00 – Where to Find Maggie Kitch & Closing Thoughts64:45 – OutroPrevious episodes with Maggie:Astrologer Maggie KitchAstrology with Maggie Kitch - Fit, Fun, and Frazzled - Apple PodcastsAstrology's Influence on Business and Parenting with Astrologer Maggie Kitch.185: Astrology's Influence on Business and Parenting with Astrologer Maggie Kitch - Fit, Fun, and Frazzled | Podcast on SpotifyFind Maggie online:Podcast - Celestial Curiosities PodcastInstagram - @maggnetikWebsite - www.trilogyholistics.comFind Nikki online:Substack - https://substack.com/@nikkilaniganInstagram - @fitfunandfrazzledpodcast and @elevate_and_align_

In this episode, Nikki shares her favorite quotes and what they really mean to her. From yoga wisdom to life lessons by Byron Katie, Wayne Dyer, and Maya Angelou, Nikki unpacks the deeper meaning behind each quote and how they’ve shaped her journey. Whether you’re looking for inspiration, a laugh, or a reminder to give yourself grace, this episode is full of heartfelt stories and practical wisdom.Special Offers & Sponsors: ​Mantra Match – 15% off with code NIKKIWELLNESS: ⁠https://mantramatcha.com/⁠ ​Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: ⁠www.neeshi.com⁠Sakara - 20% off at Sakara.com with code NIKKIWELLNESSSAKARA Find Nikki online at:⁠⁠⁠www.instagram.com/fitfunandfrazzledpodcast⁠⁠⁠ ⁠⁠⁠www.instagram.com/elevate_and_align_⁠⁠⁠ And if you’re enjoying the podcast, please take a moment to subscribe and leave a review, it helps so much! ⁠⁠⁠Nikki Lanigan Substack⁠⁠⁠ ⁠⁠⁠Free 1-1 Call – Nikki’s Yoga & Wellness⁠

This episode of "Fit, Fun, and Frazzled" is dedicated to midlife women’s health, focusing on the importance of essential health screenings such as mammograms, colonoscopies, blood work, and bone density scans. Host Nikki Lanigan shares her personal experiences and practical advice, encouraging women in their 40s, 50s, and beyond to prioritize preventative care, advocate for themselves, and normalize conversations around these vital health topics. The episode also covers the emotional side of health screenings, the challenges of self-care, and offers motivation to schedule overdue appointments, emphasizing empowerment and proactive wellness.00:00 – Introduction and Substack reminder00:20 – Subscriber perks: fitness programs, challenges, Zooms01:16 – Wellness, work, motherhood, and stress overview01:38 – Host introduction: Nikki Lannigan02:00 – Episode focus: midlife health screenings02:24 – The importance of preventative care for women02:48 – October: Breast Cancer Awareness Month03:16 – Mammograms, blood work, bone density, colonoscopies03:36 – Colonoscopy at 45, preventative care matters03:54 – Taking care of ourselves, not just others03:57 – Mammogram guidelines: annual/biannual at 4004:01 – Dense breast tissue: yearly mammogram + ultrasound/MRI04:26 – Self-advocacy: bring up dense breast tissue with your doctor04:47 – Self-exams, colonoscopy at 45 unless family history05:14 – Pap smears, blood work, thyroid, hormonal panels05:36 – Hormonal panels, bone density scans, advocating for yourself06:18 – HRTs, migraines with aura, stroke risk06:52 – Fear factor and discomfort with screenings07:23 – Empowerment: making appointments, stop procrastinating07:45 – Changing bodies in midlife: perimenopause, stress, health07:58 – Hormone testing, thyroid, energy, mood, weight, lifestyle tools08:40 – Self-love, body changes08:52 – Mammogram and colonoscopy experiences09:19 – Colonoscopy prep, Gatorade story09:48 – Normalizing conversations about screenings11:18 – Women and health conversations, HRT, self-exams11:38 – Normalize asking questions, sharing experiences11:59 – Homework: make your appointments this month12:03 – Self-care is proactive health, not just pampering12:44 – Closing: motivation, accountability, and empowerment

In this episode, we’re talking about energetic scarcity — not just money, but time, support, rest, self-worth, and emotional capacity.If you often feel rushed, stretched thin, responsible for everything, guilty resting, or afraid things will fall apart if you slow down, this is for you.We explore:• What scarcity energy feels like in the body• Why midlife brings these patterns to the surface• Common signs you’re living in survival mode• How to gently shift into grounded abundance through nervous system safety, self-trust, and receiving supportThis isn’t about hustle or toxic positivity — it’s about learning to soften, receive, and trust that you don’t have to earn your worth or do everything alone.Take a breath — you are safe to expand.Key Shifts We Cover• Slow your inner pace• Say yes to support• Rest without guilt• Reframe “not enough” thoughtsTimestamps:0:00 – Introduction & Podcast Overview0:32 – Substack Announcement & Founder’s Rate1:21 – Topic Introduction: Scarcity Mindset2:14 – Personal Stories: Recent Challenges3:18 – Acknowledging Emotions & Avoiding Toxic Positivity5:18 – What is Energetic Scarcity?6:22 – Ten Signs of Scarcity Energy13:15 – Why Scarcity Mindset Shows Up (Especially for Women)14:09 – Shifting Into Grounded Abundance: Practical Steps18:04 – Final Thoughts & Encouragement19:34 – Outro, Announcements, and Discount CodesLinks & Discounts:Substack🔗 ⁠Subscribe on Substack⁠Protein Powder (Code: NIKKIYOGA20)🔗 ⁠Neeshi Protein Powder⁠Matcha (Code: NIKKIWELLNESS)🔗 ⁠Mantra Matcha⁠Connect with Nikki:Instagram: @fitfunandfrazzledpodcast and @elevate_and_align_

In this episode of "Fit, Fun, and Frazzled," host Nikki Lannigan welcomes guest Lisa Morton, author of "Aligned at Home: How Feng Shui and Holistic Design Can Restore Your Energy and Wellbeing." Lisa shares her journey of writing her first book, the challenges and breakthroughs she experienced, and the healing power of holistic design. The conversation covers the importance of trusting the creative process, overcoming perfectionism, and how mindful changes in your home can transform your life. Lisa also offers a heartfelt excerpt from her book and details about her upcoming launch events.Timestamped Show Notes00:00 — Introduction and Welcome00:24 — The Journey of Writing a Book01:41 — Book Announcement: "Aligned at Home"02:31 — Working with a Book Coach03:27 — Book launch: "Out on November 7th. Yay."03:40 — Reflections, party, and celebration06:05 — Writing by hand, creative process, and meditative experience12:26 — Burnout, perfectionism, and trusting the process13:29 — Holistic approach, feng shui, and personal stories14:46 — "Nest Restorations" concept and book excerpt14:49 — More on "Nest Restorations" and mindful home care18:43 — Virtual event and launch details18:45 — Where to find Lisa: website, social, and podcastFind Lisa:Website - https://www.purelivingwithlisamorton.com/Instagram - www.instagram.com/purelivingwithlisamortonFacebook - https://www.facebook.com/purelivingwithlisamorton/Podcast - Feng Shui LivingFind Nikki:Instagram - www.instagram.com/elevate_and_align_

In this episode of "Fit, Fun, and Frazzled," host Nikki Lanigan busts common fitness myths, shares her personal journey with strength training, and explores the importance of intuitive movement, rest, and recovery.She opens up about her chronic back pain, OCD tendencies around exercise, and how learning to rest — not push harder — transformed her health, hormones, and mindset.You’ll learn:✨ What progressive overload really means and how to apply it to your workouts✨ How strength training supports hormone health in midlife✨ Why rest and recovery are just as important as your training days✨ How intuitive movement helps prevent burnout and supports long-term results✨ Why “no pain, no gain” isn’t the goal — but strength, stability, and joy areIf you’re tired of feeling inflamed, fatigued, or stuck in the all-or-nothing fitness mindset, this episode will help you rebuild a routine that loves your body back.Timestamps:00:00 – Introduction 01:15 – Personal Fitness Journey & Back Pain02:30 – Progressive Overload & Rest04:55 – Intuitive Movement & Listening to Your Body08:45 – Myth Busting: Lifting, Hormones, and “No Pain, No Gain”12:45 – Pilates, Strength, and Recovery17:45 – Results, Mindset, and Final Thoughts18:20 – Outro & How to Support the PodcastFind Nikki online:Instagram: @fitfunandfrazzledpodcast @elevate_and_align_

In this heartfelt episode of Fit, Fun, and Frazzled, Nikki opens up about the moments when self-doubt, exhaustion, and discouragement take over, and what helps her keep moving forward toward her dreams. This episode is honest, raw, and deeply relatable for anyone who’s ever felt behind, uncertain, or ready to give up on what they once felt called to do.Whether you’re a busy mom, a creative, or a student just figuring things out, Nikki’s reflections will remind you that your journey doesn’t have to look like anyone else’s. There’s no deadline on your dreams. In This Episode, Nikki Shares: • The truth about balancing motherhood, marriage, and entrepreneurship while still working full-time • How childhood dreams evolve and why it’s never too late to start again • What to do when the weight of discouragement hits and you feel like giving up • Practical mindset resets to return to when doubt creeps in • A short guided grounding and breathing ritual to release uncertainty and restore inner trust • The importance of rest, simplifying, setting boundaries, and trusting the season you’re in • Her go-to affirmations that shift energy from fear to faith Key Takeaways • There is no expiration date on your dreams. • Rest is not weakness—it’s fuel. • Support is strength. Lean on mentors, family, friends, or professional help. • You are not behind. Your path is uniquely yours. • Doubt doesn’t mean you’re failing—it means you care.Resources:Book recommendations: Untamed (Glennon Doyle), Worthy (Jamie Kern Lima), Big Magic (Elizabeth Gilbert), You Are a Badass (Jen Sincero)Connect with Cleveland Plant Doctor (Emily, podcast guest)Thank you for listening! If you enjoyed this episode, please share, rate, and review. Keep moving forward—one step at a time!Special Offers & Sponsors: ​Mantra Match – 10% off with code NIKKIWELLNESS: ⁠https://mantramatcha.com/⁠ ​Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: ⁠www.neeshi.com⁠Sakara - 20% off at Sakara.com with code NIKKIWELLNESSSAKARA Find Nikki online at:⁠www.instagram.com/fitfunandfrazzledpodcast⁠ ⁠www.instagram.com/elevate_and_align_⁠ And if you’re enjoying the podcast, please take a moment to subscribe and leave a review, it helps so much! Mentioned in this episode: ⁠Nikki Lanigan Substack⁠ ⁠Free 1-1 Call – Nikki’s Yoga & Wellness

From Taylor Swift to Ayurveda I answer all your question. Everything from wellness, self-care, family, nutrition, and pop culture. I share practical advice on making yourself a priority, letting go of perfection, and finding what works for you, plus fun takes on Hollywood and parenting in the digital age.Show Notes & Chapters (with Time stamps):0:00 — Introduction & Announcements2:30 — Q&A: Staying Motivated and Honoring Your Dreams7:00 — Balancing Life, Family Meals, and Making Yourself a Priority18:00 — Social Media & Technology for Kids30:00 — Training Safely, Talking to Kids About Food, and Hollywood Q&A45:00 — Outro & Final ThoughtsSpecial Offers & Sponsors: ​Mantra Match – 10% off with code NIKKIWELLNESS: ⁠https://mantramatcha.com/⁠ ​Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: ⁠www.neeshi.com⁠   Find Nikki online at:www.instagram.com/fitfunandfrazzledpodcast www.instagram.com/elevate_and_align_ And if you’re enjoying the podcast, please take a moment to subscribe and leave a review, it helps so much! Mentioned in this episode: Nikki Lanigan Substack Free 1-1 Call – Nikki’s Yoga & Wellness *** This episode may contain paid endorsements and advertisements for products and services.

We’ve all heard it: “Just wait till they’re teenagers.” It’s usually meant as a joke, but as moms, we know it lands like a warning. In this heartfelt episode of Fit, Fun, and Frazzled, I’m sharing why this phrase does more harm than good — and how we can shift the conversation around parenting teens from fear to compassion.Together we’ll explore: • Why “just wait” adds stress instead of support • The realities (and joys) of parenting teens today • Teen mental health during the school year: red flags and strategies • How to help teens through college admissions stress without adding pressure • Mindset shifts for moms navigating this busy seasonMotherhood doesn’t need fear-mongering. Teens don’t need to be feared. Both need love, understanding, and space to grow.If this resonates with you, share it with another mom or parent who needs encouragement today.Show Notes & Timestamps00:00 — Introduction & Welcome00:26 — Meet Your Host: Nikki Lannigan00:29 — Podcast Title: Fit, Fun, and Frazzled00:32 — Offerings & Disclaimer03:06 — Parenting Teens: Myths, Realities, and Support07:32 — Key Insight: Teens Don’t Need to Be Feared, They Need to Be Seen07:36 — Teen Mental Health: Pressures, Red Flags, and Support09:46 — Uncertainty, College, and the Modern Teen Experience17:05 — Affirmations for Teens: Building Confidence and Self-Worth18:52 — Grades Don’t Define Your Worth & The Importance of Rest19:22 — Connection Beats Perfection: What Teens Need Most19:26 — Routines, Rituals, and Family Connection29:23 — College, Technology, and Letting Teens Soar31:25 — Takeaways: Compassion, Growth, and Resilience31:30 — Outro & Final ThoughtsMentioned in this episode: Nikki Lanigan SubstackFree 1-1 Call – Nikki’s Yoga & Wellness

In this episode of Fit, Fun, and Frazzled, Nikki explores how to reset for fall, make the most of the last 90 days of the year, and plan for Q4 with intention. She shares personal routines, wellness strategies, and practical tips for embracing seasonal transitions, decluttering, and setting meaningful goals. The episode also covers the importance of reflection, gratitude, and aligning your energy for a peaceful, productive season.Timestamps:0:00 — Welcome & Episode Overview0:02 — Fall Reset, Q4 Planning, and Seasonal Shifts0:34 — Navigating Change & Homecoming Stories1:48 — Family, Traditions, and Embracing Autumn2:44 — The Energy of Fall: Letting Go & New Beginnings4:27 — Clearing Space: Decluttering and Resetting Routines6:09 — Reflection: Reviewing the Year & What to Release7:54 — Rituals & Resets: Intentions, Meal Prep, and Sunday Resets9:40 — The Last 90 Days: Q4 Planning, Sober October, and Gratitude14:14 — Course in Miracles: Spiritual Practice & Choosing Love16:03 — Coping with Seasonal Changes & Wellness Tips18:59 — Q4 Planning Framework: Three Big Goals & Weekly Themes21:53 — Progress, Not Perfection: Alignment, Rest, and Sustainable Growth24:00 — Conclusion: Peace, Reflection, and Embracing the SeasonFind Nikki on Instagram:@fitfunandfrazzledpodcast

In this episode of Fit, Fun, and Frazzled, Nikki Lanigan welcomes back Dr. Desi Bartlett for an honest, insightful conversation about the journey through perimenopause and beyond. Dr. Bartlett shares her expertise on hormonal changes, the power of the parasympathetic nervous system, and practical strategies for managing symptoms. Together, they discuss bone health, lifestyle shifts, and the importance of self-compassion and community. This episode is packed with expert advice, relatable stories, and empowering encouragement for women at every stage.Timestamps & Topics:​0:00 – Introduction and Welcome​0:25 – Dr. Desi Bartlett’s Educational Journey​0:45 – Understanding Perimenopause and Menopause​1:23 – The Parasympathetic Nervous System and Stress​2:51 – The Big Three Symptoms of Perimenopause​3:51 – Strategies for Managing Symptoms​6:48 – Bone Health and Preventing Falls​9:48 – Lifestyle, Community, and Mindfulness​17:01 – Advice for Listeners and ClosingKey Takeaways:​Perimenopause is a unique journey—embrace the changes and seek support.​The parasympathetic nervous system is your ally in managing stress and hormonal shifts.​Building a foundation of health before age 35 can make transitions smoother.​Bone health and fall prevention are crucial for long-term wellness.​Community, mindfulness, and self-compassion are essential tools for thriving.Connect with Dr. Desi Bartlett:Website: desibartlett.comInstagram: @mothersintolivingfitConnect with Nikki Lanigan:Instagram: @fitfunandfrazzledpodcast

Celebrating Five Years of Fit, Fun, and Frazzled: The Journey and Top Episodes Host Nikki Lannigan celebrates the five-year anniversary of the 'Fit, Fun, and Frazzled' podcast by reflecting on the journey, and top episodes. This episode also emphasizes the importance of discernment in the wellness space and debunks the obsession with perfection and biohacking. Nikki opens up about overcoming imposter syndrome and what we can learn from The Blue Zones.She also introduces her new business rebrand, 'Elevate and Align,' aimed at empowering women to trust themselves and simplify their wellness journey.Timestamped Show Notes:00:00 — Introduction to the Show03:46 — Celebrating 5 Years of Podcasting04:06 — Dealing with Imposter Syndrome08:48 — Top Episodes Over 5 Years13:22 — The Importance of Discernment in Wellness16:08 — Personal Health Journey and Lessons17:59 — Lessons from the Blue Zones22:37 — Rebranding and New Direction29:24 — Podcast Recognition and Final Thoughts

This bonus episode is something special, a subliminal meditation designed to help you anchor into the energy of safety.You won’t hear me saying the words “I am safe” in the background. Instead, they’re recorded subliminally under the music, so your conscious mind won’t pick them up, but your subconscious will.✨ What are subliminals?Subliminals are affirmations layered beneath music or sounds. While you don’t consciously hear them, your subconscious mind absorbs the messages, which can shift your beliefs and help reprogram old patterns.I first explored this work with Stephanie Keith, who joined me on a previous podcast episode. I also took part in her beta testing for her Subliminal Creation Lab course, and I’m so happy I did, it completely shifted how I think about affirmations and subconscious rewiring.Listen to my episode with Stephanie here. Quantum Manifestation: Using Science, Spirituality, and Subliminals to Create Success with Stephanie Keith: https://podcasts.apple.com/us/podcast/221-quantum-manifestation-using-science-spirituality/id1530819580?i=1000686604905✨ How to listen to this meditation:Pop on some headphones and play this meditation while you’re:​ Walking​ Cleaning the house​ Running errands​ Making dinner​ Or winding down before bedThere’s no need to focus or “do” anything, just allow the music to wash over you and let your subconscious take in the positive affirmations of safety. This is an hour long but feel free to listen for 15, 20, 30 minutes or whatever you feel like. ✨ Want more subliminals?Subscribe to my paid Substack for exclusive subliminal meditations, bonus content, and deeper practices to support your mindset and well-being plus workouts and my program Strong Body + Calm Mind where I share daily workouts and a weekly meditation in this 8 week program. Take this as your gentle reminder that you are safe, supported, and exactly where you’re meant to be.

In this episode of 'Fit, Fun, and Frazzled,' Nikki welcomes Ashley back to discuss the multidimensional transition of menopause. Ashley emphasizes the importance of integrating both medical and holistic approaches to manage menopausal symptoms. They discuss Ashley's personal journey, including the mental health impacts of menopause, and the societal need to normalize and de-stigmatize Peri/menopause. Ashley also talks about her program, Metamorphosis, which supports women through physical, mental, emotional, and spiritual aspects of Perimenopause and menopause. Additionally, they explore the role of psychedelics in aiding mental health during midlife transitions.00:00: Welcome Back, Ashley!00:28:  Perimenopause and Menopause: Medical vs. Holistic Approaches01:03:  The Psychospiritual Journey of Menopause04:45:  Mental Health and Menopause08:34:  Cultural Shifts and Menopause Awareness18:16:  The Menstrual Cycle and Menopausal Transition21:23:  Healing Core Wounds During Menopause26:13:  The Role of Psychedelics in Menopause32:34:  How to Connect and Learn MoreAshley Turner, LMFT is a pioneering voice in women’s mental health, midlife empowerment, and modern spirituality. A licensed psychotherapist, psychedelic therapist, renowned yoga-meditation teacher, and 7-figure entrepreneur, Ashley helps high-impact women navigate the psycho-spiritual transformation of menopause and midlife with clarity, confidence, and power.After a personal initiation through postpartum depression and perimenopause, Ashley recognized a glaring gap in the menopause conversation—one that ignored the deep emotional and spiritual upheaval many women face. This inspired her to found Metamorphosis: Midlife & Menopause Mentorship and The Haven Membership, blending depth psychology, neuroscience, somatic therapy, and yogic wisdom.Ashley’s expertise has been featured in The Washington Post, Women’s Health, Yoga Journal, MindBodyGreen, Well+Good, Sounds True and more. She’s been named one of MindBodyGreen’s 100 Women to Watch in Wellness and 100 Most Influential Yoga Teachers in America by Sonima.With a soulful, science-backed approach, Ashley is redefining how we see midlife—not as a crisis, but as a sacred rite of passage into our most potent power.Find Ashley online:Instagram: https://www.instagram.com/ashleyturner1/Website: https://yoga-psychology.co/Find Nikki online:Instagram: www.instagram.com/fitfunandfrazzledpodcastwww.instagram.com/elevate_and_align_

In this episode of Fit, Fun, and Frazzled, host Nikki Lanigan welcomes back guest Cassandra Budzak for a deep and insightful conversation. They discuss the significant changes in Cassandra's life since her last appearance, including getting married, becoming a mother, and navigating new work adventures. Cassandra talks about if there really is balance in work, motherhood, and life. They explore the challenges and rewards of integrating spirituality into daily life, the importance of creative outlets, and Cassandra's return to acting. The episode is filled with inspiring stories, including insights on maintaining alignment and finding joy amidst the chaos of modern motherhood.00:00:  Introduction and Guest Reintroduction00:55:  Balancing Work, Motherhood, and Spiritual Practice01:52:  Integrating Spiritual Practices into Motherhood07:11:  Challenges and Realizations of Motherhood10:03:  Navigating Work and Motherhood19:49:  Voice Memo Coaching and Flexibility22:49:  Cookbook Revamp and Postpartum Journey27:21:  Acting Career and Personal Insights28:08:  Creative Outlets and Acting Aspirations28:38:  Spiritual Awakening and Career Shift30:11:  Health Coaching and Business Success31:27:  Personal Loss and Re-evaluation33:17:  Balancing Coaching and Acting39:02:  Embracing Acting and Public Perception41:56:  Motherhood and Creative Pursuits44:21:  Spirituality in Acting48:40:  Navigating the Film Industry52:45:  Connecting with the AudienceCassandra Bodzak is a thought leader, best-selling author and sought after on-camera personality and speaker in the mindfulness and personal development world. She is also the host of the popular spiritual podcast, "You with Intention". You may have seen Cassandra on ABC’s The Taste with Anthony Bourdain as the ‘happy, healthy living guru’ or in her work with SHAPE, Eating Well, Huffington Post, Teen Vogue, Thrive, Fabletics, Lululemon, SoulCycle and many more. She has been called “an award winning thought leader and intuitive coach” in Forbes and “a spiritual leader” by Well + Good. Cassandra helps people all over the world learn The Process for bringing their soul's desires into their everyday reality through her online group program, Divinely Design Your Life as well as through all the free content she shares on her YouTube and social media.You can find Cassandra:Website: https://cassandrabodzak.com/YouTube: https://www.youtube.com/CassandraBodzakTVInstagram: https://www.instagram.com/cassandrabodzak/#Find Nikki:Instagram: www.instagram.com/elevate_and_align_and at www.instagram.com/fitfunandfrazzledpodcast

In this episode, we’re talking about more than just back-to-school shopping and fresh notebooks, we’re talking about how to set our kids up for a successful school year and how to set ourselves up for one too. Because if you’re a mom like me, you know the school year is as much about resetting our rhythms, protecting our mental health, and staying grounded as it is about helping our kids thrive.We’ll explore: • Practical ways to set the emotional tone at home so our kids leave the house feeling calm, supported, and confident • Why rhythms matter more than rigid schedules (and how to create them for both kids and parents) • Managing the invisible mental load so a “successful school year” for them doesn’t equal burnout for us • How modeling emotional regulation can help our kids develop lifelong coping skillsYou’ll also learn how to use the science of neuroplasticity to rewire your brain in a realistic, sustainable way, no toxic positivity here or emotional bypassing and why this work is more like strength training than instant change.Finally, we’ll flip the script and talk about what Gen Z and Gen Alpha can teach us about empathy, boundaries, and emotional intelligence, and why they may be modeling skills we all need to embrace.This episode blends practical tips, mindset science, and a little heart-to-heart to help you start the school year feeling calm, connected, and ready.Rewire Your Thoughts:: Using Affirmations to Build Confidence, Relieve Stress, and Manifest Abundance - https://www.amazon.com/Rewire-Your-Thoughts-Affirmations-Confidence/dp/B0DKCY4L24/ref=sr_1_1?crid=1JEQY2J1NNMKC&dib=eyJ2IjoiMSJ9.OkdSKNT19dbvy3qIlZ2tYhehaaVcMaYbmwNj5Ak6OOM.NfZW32BIbzTpST1GEFBx_yJomVtK4gSvbr69GUH9HKw&dib_tag=se&keywords=Nikki+Lanigan+Rewire+Your+Thoughts&qid=1755287581&sprefix=nikki+lanigan+rewire+your+thoughts%2Caps%2C231&sr=8-1Special Offers & Sponsors​Mantra Match – 10% off with code NIKKIWELLNESS: ⁠https://mantramatcha.com/⁠​Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: ⁠www.neeshi.com⁠*** This episode may contain paid endorsements and advertisements for products and services.Find Nikki online at:www.instagram.com/fitfunandfrazzledpodcastwww.instagram.com/elevate_and_align_

Nikki is back after a summer break. You are not a project that constantly needs fixed. If you have been feeling disconnected, overconsuming, or stuck in the cycle of always trying to improve yourself, this episode will feel like an exhale. We will talk about slowing down, getting quiet, and letting your body lead the way.Nikki is sharing why she stepped away from the noise of the wellness world to reconnect with her why and what embodiment really means when you strip away the trends, the pressure, and the constant need to "fix" yourself.Special Offers & Sponsors​Mantra Match – 10% off with code NIKKIWELLNESS: ⁠https://mantramatcha.com/⁠​Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: ⁠www.neeshi.com⁠*** This episode may contain paid endorsements and advertisements for products and services.Find Nikki online at:www.instagram.com/fitfunandfrazzledpodcast www.instagram.com/elevate_and_align_

In today’s episode, we’re diving deep into the sacred and often overlooked practice of energy hygiene. In a world that’s louder, faster, and more chaotic than ever, protecting your peace isn’t a luxury it’s a necessity.If you’ve ever felt emotionally drained after scrolling social media, spending time with certain people, or simply existing in a high-stress environment… this one’s for you.We’ll explore: • What energy hygiene actually means • Signs you’re energetically depleted • Where and how we leak energy daily • My favorite spiritual and practical tools to reset your energy field • How to become a high-frequency lighthouse in your own life • Why tending to your own energy helps you stop leaking frustration, stress, or bad moods onto others — especially your family, coworkers, and community • Why protecting your peace is an act of leadership, not selfishnessThis episode is a blend of grounded guidance and spiritual wisdom for empaths, highly sensitive souls, moms, midlife women, and anyone feeling overstimulated in today’s world.

In this solo episode, Nikki shares how breathwork became a life-changing tool in her journey with OCD, anxious thoughts, and stress, You’ll learn the science of how breathing impacts your nervous system, hormone health, digestion, and sleep, and why most of us are doing it wrong.She breaks down some easy breathwork practices (like box breathing and breath of fire), when to use them, and ends with a calming 2-minute guided breathwork session.You’ll Learn: • Why conscious breathing changes everything • How breathwork supports stress, hormones, and anxiety • 4 beginner-friendly breath techniques • When and how to use breathwork in daily lifeConnect:Instagram: @nikkilanigan.yogaandwellness and @fitfunandfrazzledpodcastIf this helped you, share it and tag Nikki!Let’s normalize softness and remember how to breathe.

May is mental health awareness month. Welcome to this peaceful moment. Find a comfortable seated or lying down position. Allow your eyes to softly close. Take a slow, deep breath in through your nose…And exhale fully out of your mouth.Let yourself arrive in this moment.Let go of anything that came before now.This time is for you.Find Nikki on Instagram at @fitfunandfrazzledpodcastand on Substack at https://nikkilanigan.substack.com/

In this deeply grounding episode of Fit, Fun, and Frazzled, Nikki explores The 7 Spiritual Laws of Yoga, based on the teachings of Deepak Chopra and David Simon, and beautifully weaves them together with the Yoga Sutras of Patanjali. This isn’t just a conversation about yoga as movement, it’s about yoga as a way of life.At the heart of it all? Ahimsa — the sacred principle of nonviolence, compassion, and empathy. Nikki shares how each spiritual law connects to Ahimsa and how we can embody these teachings both on and off the mat.Whether you’re a yogi, a busy mom, a wellness seeker, or simply feeling overwhelmed by the world right now, this episode is your reminder to soften, to breathe, and to return to yourself.What You’ll Learn: • The 7 Spiritual Laws of Yoga and how to apply them in your daily life • The connection between ancient yogic wisdom and modern mental health • The Eight Limbs of Yoga and why Ahimsa (nonviolence) is the foundation • How to practice yoga beyond the poses — through compassion, stillness, and intentional living • Real-life, grounded examples of living yoga off the mat • Why softness is strength in today’s fast-paced, judgmental worldKey Takeaways: • You are pure potential. You are not your roles or your productivity. • Yoga is not a performance. It’s a path of presence, peace, and purpose. • Ahimsa starts with you. Speak kindly to yourself. Honor your body. Breathe before reacting. • Let go of perfection. Embrace detachment, rest, and divine timing. • Live your Dharma. You are here for a reason, and the world needs your light.Resources Mentioned: • The Seven Spiritual Laws of Yoga by Deepak Chopra and David Simon • The Yoga Sutras of PatanjaliConnect + Share:If this episode spoke to your heart, share it with someone you love.Take a screenshot and tag Nikki on Instagram: @nikkilanigan.yogaandwellness and @fitfunandfrazzledpodcastLet us know, which spiritual law resonated most with you?Until next time, move through your day with breath, courage, and compassion, even in a world that sometimes forgets how badly it needs it.

Why do some people in the wellness space seem always sick, those of us doing “everything right” are exhausted, bloated, anxious, and burned out? While others who eat fast food, junk food, never practice mindfulness, and never meditate, feel totally fine, like my husband?In this episode, I dive into the wellness paradox and breaks down why the health-conscious are often stuck in cycles of symptoms. From hyper-awareness to nervous system overload, to the invisible mental load women carry daily, it’s not just what you eat, it’s what you believe and what you carry.I explore how:​ Stress and over-responsibility affect female hormones and gut health​ Wellness can quietly become a new identity that keeps us in “healing” mode and constantly personal development mode.​ The pressure to be perfect in health adds more stress than it solvesThis one’s for every woman who’s ever thought: Why am I doing all this and still not feeling wellI also talk about the hidden side of chronic symptoms. You’ll learn how belief, stress, and mindset shape the body, and why doing all the “right” things isn’t the full story.Connect:Instagram @nikkilanigan.yogaandwellness @fitfunandfrazzledpodcastSubstack https://nikkilanigan.substack.com/

This is a quick meditation to bring in some positivity and release all the stress and anxiety. 8 Quick rapid breaths in nose, 8 quick rapid breaths out the nose followed by 4, 7, 8 breathing. Inhaling through the nose for 4, holding breathe for 7, exhale through the mouth for 8. Do not practicing any of these breathing techniques while driving or if you’re pregnant.

What You’ll Hear in This Episode:• Why Nikki has felt out of alignment with the holistic health & wellness world lately• How fear-based and judgmental content has taken over the space• Why wellness shouldn’t be about extremes or perfection• The shift from authentic healing to aesthetic-driven content• The pressure to follow trends, avoid ingredients, and “do wellness right”• Why Nikki is choosing peace over perfection• What wellness means to her now as a mom of teens and full-time working woman• Nostalgic practices that are helping Nikki reconnect with joy• Why movement, music, and a slower pace are her go-tos right nowFinal Takeaway:You’re not alone if you feel lost in the wellness world. There’s room for nuance, for realness, for joy. You don’t have to choose sides. You can be both intuitive and informed.Connect with Nikki:Instagram: @nikkilanigan.yogaandwellness and @fitfunandfrazzledpodcastWebsite: www.nikkiyogaandwellness.com

Please enjoy this meditation from last April 2024.This is a meditation I made up and have been doing regularly. This is an active moving meditation with some jumps, Aura Sweeps, and somatic movements that just come naturally to you.

Please enjoy this previously recorded episode from 2024.In this powerful conversation, I sit down with Victoria Mann, founder of Ayurvedic Alchemy™️, to talk about healing, channeling miracles, and aligning with your highest path. Victoria shares her personal story of how she was willing to be willing to let the miracle in, and how that willingness led to the creation of her signature Ayurvedic Alchemy Practitioner Training.Victoria is a Chopra Global Certified Perfect Health Instructor (Ayurvedic Lifestyle + Quantum Science), psychic medium, Reiki Master, Integrative Energy Therapy Practitioner, and expert in Emotional Freedom Technique (EFT), Kriya Yoga, and Barre Yoga. With over a decade of professional experience and a lifelong study of metaphysics, she bridges ancient wisdom with modern energy practices to help people reach emotional freedom, abundance, and happiness.We discuss: • How Ayurvedic Alchemy™️ came to be • Her white light experience and divine guidance • The science of energy and vibration in healing • How Quantum and Vedic science support spiritual awakening • The 5 elements of the Akashic Records: Ether (spirit), Air (thought), Fire (will), Water (emotion), and Earth (action/manifestation) • How she channels soul-purpose path lessons from the Akashic Records • The power of willingness when manifesting and healing • A live card reading at the beginning (watch it on YouTube!)Spirit moves through her in this episode in the most beautiful way. It’s raw, magical, and filled with messages that just might be exactly what you need today.Connect with Victoria Mann:Website: https://www.nextlevelhappy.comInstagram: @victoriamannifestPodcast: Next Level HappyYouTube: Next Level HappyFollow me (Nikki) for more mindfulness, mindset, and intuitive movement:Instagram: @nikkilanigan.yogaandwellnessPodcast Instagram: @fitfunandfrazzledpodcastYouTube: Nikki Lanigan Yoga & Wellness

April is stress awareness month. Please enjoy this walking meditation.

In this episode of Fit, Fun, and Frazzled, Nikki talks about the invisible mental load many women and moms carry daily, and why it’s important to talk about it during Stress Awareness Month. From decision fatigue to emotional labor, Nikki explores what it really means to carry the weight of “everything”and how even wellness advice can sometimes add to the pressure.She offers thoughtful insights, meaningful truths, and practical tools to help you feel more grounded, calm, and supported. If you’ve been feeling off, overwhelmed, or exhausted, thisepisode is your reminder that you’re not alone, and you’re doing better than you think.What You’ll Hear:• The true meaning of StressAwareness Month• Eye-opening statistics aboutstress and burnout• The emotional and mental loadwomen carry• Simple tools to reduce overwhelm• A short, calming meditation toshift your energyTake a Breath With Nikki:Inhale: I soften my body.Exhale: I release what’s not mine.Meditations mentioned in this episode:Monday Meditation. Positive AffirmationsMeditation ⁠https://podcasts.apple.com/us/podcast/fit-fun-and-frazzled/id1530819580?i=1000586079382⁠Abundance Mantra Meditation ⁠https://podcasts.apple.com/us/podcast/fit-fun-and-frazzled/id1530819580?i=1000678125456⁠5 Minute Guided Meditation That Will Change YourLife! Dear Gabby (Gabby Bernstein's Podcast) ⁠https://podcasts.apple.com/us/podcast/dear-gabby/id1561694805?i=1000586679338⁠Share the love:If this episode resonated with you, share it with someone who might need the reminder that they’re not alone.Connect with Nikki:Instagram: ⁠@nikkilanigan.yogaandwellness⁠@fitfunandfrazzledpodcastSpecial Offers & Sponsors•Mantra Match – 10% off with code NIKKIWELLNESS: ⁠https://mantramatcha.com/⁠•Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: ⁠www.neeshi.com⁠•Sakara Life – 20% off with code NIKKIWELLNESSSAKARA: ⁠www.sakara.com⁠*** This episode may contain paid endorsements and advertisements for products and services.