Resilient, Rural & Raw with Nikki Harris

3 Workouts to Save for the Holidays

I thought now would be a good time to give you 3 workouts that you can place where ever you need to use them if you are traveling or having those last minute holiday events that screw up your schedule. I know with Christmas and other events going on this month it can really throw a wrench in what you can accomplish. If you need something quick, these workouts will be helpful to have in your back pocket. 
Workout 1:
5 rounds
F Pushups
F Sit-Ups
F Air Squats
:60 Rest
 
Workout 2:
Full Body AMRAP (30 min)
10 DB Thrusters
10 DB Burpees
10 DB Row + Reverse Fly
10 DB Turkish Get Ups (Per Side)
 
Workout 3:
Full Body EMOM (30 min)
:30 DB Suitcase Squat Jumps
:30 DB Shoulder Push Press
:30 Double DB Swings
:30 DB Push Ups + T Raise (Each Side)
:30 DB Sit Ups
 
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Words to Live By

Something that I really love to do to kick off the new year is to give myself a word that helps influence my decisions for the upcoming year. It has really helped me over the years to guide me towards making tough decisions no only in business or with my health, but with relationships, finances and so much more. I love this and have been doing it for awhile and I think it's something that is very helpful.
 
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Post Thanksgiving Thoughts

I am going over some tips and things that you can do to feel better and make your life a little easier and less stressed after Thanksgiving, Black Friday shopping, and all of the traveling that you may have done this weekend as I am sure I am struggling with the same things as well.
 
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Thyroid, Testosterone, PMS, Perimenopause & Menopause Support Solutions

I am so excited for today's episode, "Just Ingredients" has some brand new products that they are releasing this coming week! In this episode I am covering all about what these products are and how they could benefit you in some way. I always like to dive even deeper into research on these things so after you listen to this episode, if you still have questions on any of these products please reach out and we can figure out if they would be beneficial for you.
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Naked Carbs

I heard the topic for today on another podcast and the way that they described it and the way that they helped fix it really just hit home. I heard it from Dr. Casey Means, who is outstanding to listen to if you have not listened to her before. She is all about fixing metabolic health with good quality foods and getting rid of the toxins and poor ingredient foods in our country to help remove and reduce the massive chronic health issues that we have and a lot of it starts with what we are eating every single day. In this episode I am touching on some of the points that Dr. Means brought up and going over the way she explains naked cards.
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Smash Plate Concept

This episode is about the "smashing Plates" concept. I was sent a post about this from one of my clients and I decided to research it and learn more about it. The smashing your plate concept is all about letting go of something in the past or representing a new beginning. If you are someone who likes to have a very physical task to do that will help a habit stick, this will be great for you. I think it's really therapeutic to physically break it and let go of it. It is something I am really looking forward to doing and having my kids do it with me as well. 
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What To Do When Life Smacks You In The Face

When your life gives you this "oh crap" moment, what should you do with it? In this episode I am talking about how to prepare for these moments ahead of time not knowing it's coming and the importance of consuming quality foods during a time of recovery and healing.
 
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1st Phorm
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It's Never The Wrong Time To Do The Right Thing

I was just inspired by something someone said to me and I felt the need to pop in and say it. I made a hard decision recently to break away from a past environment that I was very comfortable in but as far as my conscience goes, it wasn't adding up and a change needed to occur. The weight that is lifted off of your shoulders when you finally get to have that moment of relief where you do the right thing even if it's hard, even if it hurts, even if it's scary or life changing, the moment when your conscience is finally clear, that is worth it.
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High Cortisol Signs (Repeat)

If you've been here for a minute, you've probably heard me talk on high cortisol before and how it can hold you back from progress. Cortisol is one of our primary stress hormones and we definitely need it in order to survive, but due to our way of life (super high stress almost always) we end up with having elevated cortisol way too often that can lead to a wealth of issues! Not sure if you struggle with high cortisol? Your doctor can run tests on cortisol levels to see for sure (I would suggest having them run the tests at multiple different times of day though as our cortisol levels are meant to rise and drop based on what time it is)! I got my results from a Dutch test I did this past summer and knew after that it was time to seriously make some changes or I was headed down a bad path! We're going to dive into a ton of cortisol facts and how to help reduce it this week but some giveaway signs that you may struggle with it being high are things such as; excess belly fat, having t-rex hands while you are sleeping, suddenly realizing you'd been holding your breath, gi issues, sore jaw/headaches and so much more!!
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Good Karma Always Wins

"Good Karma Always Wins". This is a topic that can be applicable for everyone but especially if you have kids. People will treat us the way that we allow them to. We need to set boundaries and expectations for how we want people to respect us. We can teach our kids how to set boundaries with people by doing it ourselves. Hopefully this episode helps you look at things a little bit differently and helps you work with your kids through a difficult situation.
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