Revitalized Body Coach

03/04/2025

Movement Tip #4: Take the stairs! The stairs are an EXCELLENT way to incorporate regular movement into your life and they are everywhere! So take advantage whenever you can by overriding your stagnant brain!

02/06/2025

Tracking your cycle is a must for every premenopausal woman. Understanding where you are in your cycle has so many benefits.
You will learn when you are the strongest in body and in mind, when you can schedule all the social events, and when you need to lay low, eat some chocolate, and rest. This video touches on some of the benefits. In future videos, I will dive deeper into the different parts of your cycle, how you will feel, and what you can do to nourish your s*x hormones so you're feeling your best in your body. Here's to happy hormones, feeling amazing in your body, and loving your life!

08/14/2024

The idea of living healthy can probably seem overwhelming.

There's so much information out there about the perfect diet, what to eat and not eat, and this one amazing workout that's going to transform your body...

So let's back up, not worry about the details, and simplify what healthy living really means:

1. Smile and acknowledge someone you pass, give someone you love a hug or a compliment, or pet an animal. We are all so darn busy staring at our phones we are missing out on the amazing benefits of the feel-good hormone oxytocin that is triggered by connection with others (yep, even animals!).

2. Eat whole foods like fruits, veggies, oats, and rice. Drop processed, packaged, and fried foods. They're usually made of low-quality ingredients and packed with preservatives, causing hormonal imbalances and weight gain. Do you have to eat perfectly? No! Just prioritize the whole foods.

3. Drink water. Water flushes toxins, bacteria, and viruses out of your body. It helps keep you full after meals, it gives you energy, and it's great for your hair and skin. We all want to look our best! So drink your damn water.

4. Move your body for 15 minutes every day. Moving your body releases 3 feel-good hormones - serotonin, endorphins, and dopamine. So, no matter what, you're going to FEEL BETTER!
And (bonus!) after moving your body, it’s easier to make healthy choices for your life. So ride that wave!

5. Prioritize sleep. Sleep is so important to help our bodies and brains function at their best. Our immune system, memory and even our hormones require that we rest enough. Work on getting 7-9 hours of sleep per night.

Follow me for simple tips to feel better in your body and elevate your life.



Original post: https://nikkibostrom.com/blog/living-healthy-simplified

08/02/2024

In 2009, I was hit by a truck while riding my bike to work.

Since then (yep, 15 years later), I have been working towards growing the confidence to ride my bike without handlebars again.

Until today.

Today, I rode without using my handlebars multiple times. And it was glorious (for my lower back and my confidence).

I was and continue to be so proud of myself.

My point is that despite the 15 years, I still persevered, even if very slowly until I reached my goal.

Not everything has to happen quickly. Some things are supposed to take longer.

And that's OK.


Original Post: https://nikkibostrom.com/blog/no-handlebars

07/16/2024

Whatever you tell yourself points your brain in that particular direction.

When you tell yourself something like:

“I don’t have the time.”
“It’s too hard.”
“I’m not good enough.”

You are 𝘪𝘯𝘴𝘵𝘳𝘶𝘤𝘵𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘣𝘳𝘢𝘪𝘯 𝘵𝘰 𝘤𝘳𝘦𝘢𝘵𝘦 𝘵𝘩𝘢𝘵 𝘳𝘦𝘢𝘭𝘪𝘵𝘺.

Essentially, you are instructing your brain to go out and 𝙛𝙞𝙣𝙙 𝙩𝙝𝙚 𝙚𝙫𝙞𝙙𝙚𝙣𝙘𝙚 𝙩𝙤 𝙢𝙖𝙠𝙚 𝙮𝙤𝙪𝙧 𝙨𝙩𝙖𝙩𝙚𝙢𝙚𝙣𝙩 𝙩𝙧𝙪𝙚.

So that is what you will see:

”Oh yeah, I definitely did not have the time,” (as you’re scrolling through IG)
“Yep, that was way too hard! Good thing I quit.”
“See? They’re way better at that than me.”

And you will remain exactly where you are today.
Which is great if you’re 𝘵𝘦𝘭𝘭𝘪𝘯𝘨 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 you’re into that kind of thing.

The reality is that humans love to grow, endure challenges, and learn.

When we tell ourselves things that stifle us, we remain stifled.

And we end up pushing aside all the things we actually want for ourselves and lose sight of how exhilarating it is to learn something new, grow, or improve.

So tell your brain to go find the evidence for something you want in your life.
𝗟𝗲𝘁 𝘆𝗼𝘂𝗿 𝗯𝗿𝗮𝗶𝗻 𝗱𝗼 𝗮𝗹𝗹 𝘁𝗵𝗲 𝗵𝗲𝗮𝘃𝘆 𝗹𝗶𝗳𝘁𝗶𝗻𝗴.

And unlock your potential with a simple sentence.



______________________

🔥 Follow me to learn more about using your brain to create the life you want to live! 🔥

Original post: https://nikkibostrom.com/blog/find-the-evidence

07/08/2024

You read that right...
We are doing a 45-day pushup challenge, and YOU are invited!

Why pushups? You ask.
Because pushups are so stinking hard!
And that's because they are so stinking effective!

So, if you've been looking for something but haven't figured out what that something should be yet...

Here's your answer! Join us!

You choose how many pushups you will complete for 45 days. It could be 5 or 200 per day. We're doing 100 per day.

You decide how you're performing your pushups: from your knees, an incline (like a step or a chair), or your toes.

I will say this: Nate and I are on day 4 of the challenge (because we just decided to make it a group thing yesterday), and I cannot believe how much easier the pushups are and how much my form has improved in this short amount of time.

So join us, blow your own mind and join a community of others along this same journey!

Oh! And it's completely free. So why not??

Here’s the link to join: https://nikkibostrom.com/pushup-challenge

Let’s GO!!

07/01/2024

𝘞𝘩𝘢𝘵 𝘺𝘰𝘶 𝘵𝘦𝘭𝘭 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘮𝘢𝘵𝘵𝘦𝘳𝘴.

If you tell yourself you’re a POS, “it’s too hard,” or “it doesn’t matter,” you will feel less than positive.

When you 𝘧𝘦𝘦𝘭 less than positive, you 𝘣𝘦𝘩𝘢𝘷𝘦 in a less-than-positive way.

𝗛𝗼𝘄 𝘆𝗼𝘂 𝗯𝗲𝗵𝗮𝘃𝗲 𝗱𝗶𝗰𝘁𝗮𝘁𝗲𝘀 𝗵𝗼𝘄 𝘆𝗼𝘂𝗿 𝗱𝗮𝘆 𝘁𝘂𝗿𝗻𝘀 𝗼𝘂𝘁.

If you're functioning from a less-than-positive space, you're going to create a less-than-positive day for yourself.

And if you decide to continue down this path, you will create a "less-than" life for yourself.

On the other hand, if you tell yourself something on the more positive side, like “Today is going to be a beautiful day,” “I am worth it,” “I am a freaking boss!” etc., you’re going to create a completely different day for yourself.

And that’s because you’re going to 𝘧𝘦𝘦𝘭 positive in some way.

When you 𝘧𝘦𝘦𝘭 positive, you will 𝘣𝘦𝘩𝘢𝘷𝘦 positively.

And your day will follow suit.

If you continue down this path, you will create an overall, more positive life for yourself.

Notice what you tell yourself.
Notice which direction it takes you.

It matters.



Original post: https://nikkibostrom.com/blog/thoughts-matter

Create the life you want, one thought at a time. 

06/27/2024

What does breaking free from the grasp of your stagnant brain look like?

✔️ Ignorable negative mental chatter
✔️ Reduced fear or worry
✔️ Less overwhelm and circling in confusion
✔️ Mind freedom
✔️ Confidence and trust in yourself
✔️ Empowerment

It’s up to you.
What do you want your life to look like?



Post link: https://nikkibostrom.com/blog/mind-freedom

06/17/2024

We were riding our bikes up a pretty steep grade around Lake Tahoe, and my heart wasn't super in it.

I didn't have that drive to stand up and peddle or even peddle faster.
I was chillin' in a slightly tortured and slow kind of way.

As I was slowly making my way up this hill, two women at different points on the climb yelled, "You've got this!" and "You're doing great!"

Their words of encouragement didn't push me to ride any faster, but they did make my day. I had a smile on my face for the rest of the climb.

As brief as these interactions are, they have always remained fresh in my memory for years.

It's usually women randomly shouting words of encouragement, and I believe it’s up to us to make sure we carry this act forward.

We should all randomly shout words of encouragement to the people around us.

The ripple effect of this simple act of kindness could change someone's day, their week, or even their life.

Let's make this world an even better place by shouting (yes, shouting!) words of encouragement to each other.

We were riding our bikes up a pretty steep grade around Lake Tahoe, and my heart wasn't super in it.  I didn't have that drive to stand up and peddle or even peddle faster. I was chillin' in a slightly tortured and slow kind of way.  As I was slowly making my way up this hill, tw

06/11/2024

Your stagnant brain's priority is survival.

Survival to your stagnant brain means staying safe.
Being safe looks like being afraid, giving up, and staying the exact same.

Your stagnant brain is loud and constant.
Because it believes that the more you listen to it, the safer you will be.

The more you believe it, the more likely you will do what your stagnant brain says.
And the better you will get at being afraid, giving up, and staying the same.

Until you fall victim to your fears.
You stop believing you're capable.
You stop chasing your dreams.

Instead, you're circling in overwhelm, confusion, and fear.
Any change feels too hard.
It's easier (and safer) to just stay the course.

So how do you break free of your stagnant brain?

Start noticing anytime you're afraid, you want to give up, or it seems safer not to even try.
Pause and notice these lies you're telling yourself.
And acknowledge, "That's just my stagnant brain trying to keep me safe."

I'm not going to lie. You will never be "free" of your stagnant brain, but you can break free from it.

Your stagnant brain's priority is survival. Survival to your stagnant brain means staying safe. Being safe looks like being afraid, giving up, and staying the exact same.  Your stagnant brain is loud and constant. Because it believes that the more you listen to it, the safer you will be.&

06/03/2024

We were hiking through the different sites at Sequoia National Park and noticed 99% of the people were driving to the same areas of interest.

As humans, we want to be part of the crowd, so naturally, we started wondering, “Wait, should we be driving, too?”

We had to remind ourselves we had decided to take that path because we wanted to walk amongst the Sequoia, despite how much longer it took.

For a moment, we faltered.

It was easy to see it doesn’t take much to fall from your path, to be dissuaded by what others are doing, or to veer off course simply because it’s more work.

Our stagnant brains crept in for a moment and had us second-guessing ourselves.

Once we reminded ourselves why we were there, it was easy to stay on our path. And we were able to enjoy it that much more.

Why are you on the path you’re on? Do you like your reasons?

If not, choose a path you want to be on.

We were hiking through the different sites at Sequoia National Park and noticed 99% of the people were driving to the same areas of interest. As humans, we want to be part of the crowd, so naturally, we started wondering, “Wait, should we be driving, too?” We had to remind ourselves we had decid

05/23/2024

We all have both light and dark within us.

The light part of us is easy.

The dark part, not so much.

Most of us hide from the dark.

We avoid it.

We even hate that it’s there.

And that makes the darkness even darker.

What if we sat with the dark? Let it be there?

Stopped avoiding it or pushing it away.

What if we instead looked at it?

To know yourself, you must look at both the light and the dark.

We all have both light and dark within us. The light part of us is easy. The dark part, not so much. Most of us hide from the dark. We avoid it. We even hate that it’s there. And that makes the darkness even darker. What if we sat with the dark? Let it be there? Stopped avoiding it or