Resilient, Rural & Raw with Nikki Harris

Brittany Lapinski on her health journey with an auto immune condition, thyroid condition & the lifestyle changes she has made to overcome them.

In this episode I am talking with Brittany Lapinski who is an ex gymnast and is now a physical therapist. She touches on her health journey with an auto immune condition, thyroid condition and the lifestyle changes she has made to overcome them. She is all about holistic living, finding root causes to things and has become a bit of a homesteader herself. She has all kinds of helpful information that she shares with us in this episode. 
Brittany's Instagram
Contact Brittany: tonedtiredmomma@gmail.com
Contact Nikki: anharris915@gmail.com
Nikki's Instagram
Nikki's Facebook Group
Nikki's Website
Nikki's Fitness & Nutrition App
1st Phorm Supplements

Becky Johnstone on her journey with body building, mastectomy, hysterectomy & finding herself again!

On this weeks episode I am interviewing my friend, Becky Jonstone! She is a past body building competitor that has recently gone through a number of surgeries including mastectomy, prolapse repair and hysterectomy leading to surgical onset of menopause and finding herself again! She is a light and brutally honest! 
Becky Johnstone's Instagram
How to Contact Nikki: anharris915@gmail.com
Nikki's Instagram
Nikki's Facebook Group
Nikki's Website
Nikki's Fitness & Nutrition App
1st Phorm Supplements
 

Sprint Interval Training (SIT)

So many of us, myself included, loves a good hard workout that makes you feel like you really got something done!!
I only suggest doing these high intensity style workouts 1-2 times per week, but when we do them, we want to make them count!
What is the most effective form of high intensity exercise?? It may surprise you...
It's SPRINTING! Not jogging, not crazy AMRAPs and not the everyday WOD you'd find at crossfit (those all have their place and are great too, but if you are short on time and need something effective right now, sprinting is it)!
How? Why? There's not weights involved so how can that be most effective?
The thing is, when you sprint your heart out for short bursts of time, you use and challenge multiple muscles in your body to their max at the same time!
Sprinting interval training (SIT) has been shown to help you build muscle as much as strength training workouts do and they can be done in a fraction of the time!
Nikki's Facebook Group
Nikki's Instagram
Nikki's Website
Nikki's Fitness & Nutrition App
 

The Powerhouse Nutrient You Probably Aren't Getting Enough Of

If heart issues, brain health issues like dementia, excess belly fat or sore joints run in your family history or are a current struggle for you, listen up!!
Omega 3 fatty acid fish oils are hands down one of the most powerful nutrients the majority of people are not getting enough of and therefore, often struggling even more with conditions like the ones I listed above!
We are going to get more detailed on Omega 3 sources, the different types of Omega 3's, whole food vs supplement options, the benefits of Omega 3's and most definitely the struggles that likely occur when we are low in getting them in!
Nikki's Facebook Group
Nikki's Fitness & Nutrition App
Nikki's Instagram
Nikki's Website
1st Phorm Supplements

High Cortisol Signs

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!!
Nikki's Facebook Group
Nikki's Instagram
Nikki's Fitness & Nutrition App
1st Phorm Supplements
Savvi Apparel
 
 

Stress & Emotional Eating

Emotional and stress eating is something I had struggled with for YEARS on end! I have many stories of consuming entire pans of pumpkin bars without thinking, to finding myself mowing down candy uncontrollably to sneaking in our basement after my family went to bed to 'enjoy' just a few more treats. It was a long, hard and dark ugly time in my past that took a lot to grow from and heal from. What I can tell you, is our emotional triggers to eat from stress/upset/ etc, are learned habits that were set in play with neurological pathways in our brains. Our brains learned when something hurt, if we ate "insert food of choice here" we'd get a boost of dopamine (happy hormone) and we'd temporarily feel better. That's why many of us will still gravitate towards those foods during rough times.
Others find themselves with feelings of nostalgia for certain foods because of how we felt when we had them; once again a direct correlation to our past and dopamine releases due to being happy or feeling good and that food just happened to be a part of it.
I am going to dive into some details of how these brain pathways work and how we can chance them. I hardly ever struggle with these uncontrollable cravings anymore myself and know I've rebuilt and reformatted how my brain processes information and reaction to MOST things. I'm going to tell you about how I did it so maybe it can help you as well!
"The Confidence Podcast" By Trish Blackwell
Nikki's Facebook Group
Nikki's Instagram
Nikki's Website
Nikki's Fitness & Nutrition App
1st Phorm Supplements
Savvi Clothing Brand

Burning The Candle At Both Ends

If you've ever been known to 'burn the midnight oil' to always finish up last minute projects or chores or find yourself 'burning your candle at both ends' you can likely expect to find yourself...burnt out!
I've been in this situation multiple times, sacrificing my sleep time and time again. This was often by choice or due to me not prioritizing my duties and using my time wisely. All leading to burnout, feeling stuck, grumpy, short tempered, exhausted and cannot fall asleep even if I tried (ada "wired and tired").
QUALITY SLEEP is one of the absolute best things you can do for yourself to allow yourself to heal and recover from the physical, mental and emotional stresses of the day. Every time you choose to stay up and skip out on sleep, you're setting yourself back further and further. This can lead to not only weight gain, but a host of diseases, medical ailments and of course, unhappiness.
This week we are taking on Sleep 101! How to get more quality sleep and what quality sleep actually looks like, how it benefits you and more!
Nikki's Free Facebook Group
Nikki's Instagram
Nikki's Website
Nikki's Fitness & Nutrition App
1st Phorm Supplements

Empty Calories vs Nutrient Dense Calories

This week is going to be all about how empty calorie foods and nutrient dense foods process in our body's differently. How they effect way more than our belly fat and how you can absolutely improve your relationship with all foods over time!
Nikki's Facebook Group
Nikki's Instagram
Nikki's Website
Nikki's Fitness & Nutrition App
1st Phorm Supplements

Mistakes That Are Holding You Back

I've been after this life transformation thing myself for about 10 years now!! I've been coaching others through it now for about 5 years as well and it's safe to say, I've learned a ton! On this call, I am taking a deep dive into the most common mistakes I see others make, which are all mistakes I originally made as well! These common mishaps aren't your fault, but they are holding you back. Things like under eating (turns out less is not always best), overdoing cardio, misunderstanding fasting, poor sleep habits, processed food confusion and more!! This call will be full of tons of helpful tips and aha moments for many!! My entire intention behind it is to help you nip these poor habits in the butt before they hold you back any longer!
Nikki's Facebook Group
Nikki's Instagram
Nikki's Website
Nikki's Fitness & Nutrition App
1st Phorm Supplements
 

Protein Basics

Back to the basics!! What is the most important macro nutrient for fat loss and long term health?! You're going to learn the what/why/how for PROTEIN during this call. Complete with education and examples of how to make this a part of your life AND part of your family's lives (because it's equally as important for them too)!
 
Nikki's Facebook Group
Nikki's Instagram
Nikki's Website
Nikki's Fitness & Nutrition App
1st Phorm Supplements