Nikki 4 YOUR Health

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Nikki 4 YOUR Health

Coaching men and women to lead a healthier, more active, happier lives.

12/14/2025

Slow down, BREATHE and BALANCE!

The holiday season can feel super overwhelming to do ALL the things. I know this week had me running creating a little bit of overwhelm. In this morning's yoga practice, we focused on slowing down and staying present with several balance poses.

As the holiday season picks up, it's up to you to find balance for yourself and make adjustments where it's needed. Keep your routines! Now is as important as ever to keep your self care practices of your workouts, your sleep, good food and saying NO to obligations that are not serving your or your family. You are in charge of protecting your peace. ❤️

What can you let go of to balance out the season? Choose what feels great during one of the best times of the year! 🎄🧘‍♀️🧘‍♂️

❤️

12/12/2025

It feels great to nail your macros, hit your step goals, and feel strong in your workouts… but here’s the real game-changer for thriving health: your social connections.

Good relationships are the #1 predictor of longevity and happiness – more than cholesterol, more than gym time, more than income! Strong bonds lower inflammation, slash stress, and literally add years to your life. There is no replacement for joy and laughter.

Here are some interesting stats on this:

In every Blue Zone, the longest-lived people put relationships FIRST:

• They belong to tight-knit faith or community groups (lowers death risk 50%)

• They put family first – living with or near loved ones adds up to 3–6 extra years of life

• They have a “moai” (Okinawa) – a lifelong circle of 5–10 friends who support each other emotionally and financially

• Their “right tribe” keeps them purposeful, laughing, and socially active every single day

Harvard’s 85-year study backs it up:

Good relationships are the #1 predictor of longevity and happiness – more than cholesterol, more than gym time, more than income.

So yeah… track your protein, hit your steps, but don’t forget to schedule that coffee date, group hike, or family dinner. As the holiday season approaches, make your social connections a top priority. Your future 100-year-old self is literally counting on it. ❤️

11/28/2025

It's a favorite Thanksgiving Day Tradition! 🦃🏃‍♀️ Hope your day is filled with blessings, great food, family and friends!

Happy Thanksgiving! 🧡

11/26/2025

I'm a fan of protein, but I find it's the side dishes that steal the Thanksgiving show!

Here are some of my favorites. I also make baked beans and some apple turkey sausage stuffing. What Thanksgiving dish do you most look forward to?

11/16/2025

Yoga backbends like Cobra, Bridge, Wheel, and Camel are powerful heart-openers that counter the forward-slumping posture common in modern life. Not only are they fantastic for a strong, healthy, and mobile spine but offer many physical, mental, and energetic benefits. Here’s a breakdown:

Physical Benefits
1. Strengthens the Back and Core Backbends engage the erector spinae, glutes, and deep core muscles, building stability and reducing lower back pain from weak posture.
2. Improves Spinal Flexibility and Mobility They gently stretch the spine, increasing range of motion and countering stiffness from sitting or aging. This can alleviate chronic tension in the upper back and neck.
3. Opens the Chest, Shoulders, and Hips Expands the front body, improving breathing capacity (deeper diaphragmatic breaths) and releasing tightness in the pectorals, shoulders, and hip flexors.
4. Boosts Circulation and Digestion Stimulates blood flow to the spine and abdominal organs, aiding digestion, reducing bloating, and supporting detoxification via mild compression of the abdomen.
5. Enhances Posture and Balance Strengthens the posterior chain (back, glutes, hamstrings), promoting upright alignment and reducing rounded shoulders.

Mental and Emotional Benefits
1. Reduces Stress and Anxiety Opens the heart which is linked to the parasympathetic nervous system—promoting relaxation and lowering cortisol levels.
2. Boosts Mood and Energy Invigorates the body, combats fatigue, and can release stored emotions (grief or fear can be held in the chest), leading to feelings of euphoria or emotional release.(I had this happen once and it was the most amazing, emotional experience.)
3. Improves Focus and Confidence The vulnerability of arching backward builds mental resilience and self-trust, fostering a sense of empowerment.

Energetic Benefits
1. Stimulates our fourth (heart) chakra for compassion and love.
2. Activates our third (solar plexus) chakra for personal power.
3. Balances prana (life force) by opening energy channels along the spine.

They make you feel great! What's your favorite back bend?

11/15/2025

We think hitting a magic number on the scale will change our life and make us feel confident. I've seen numbers on the scale I was proud of but still hated my arms and couldn't get rid of my belly fat. Strength training has given me new confidence to wear tank tops, shorts of any length and even some cropped tees I'd have NEVER considered even in my 30's.

Strength training gives you lasting energy, improves your performance in ALL things, builds real confidence, and helps you live a stronger, more capable life.

Starting with 2-3 30 minute strength training sessions a week is a great place to start. You will build momentum as you go. You don't have to train like a bodybuilder. Start where you are, with what you have and focus on consistency.

The scale can only tell you one thing: your body weight which fluctuates for many reasons other than fat gain. It doesn't measure your energy, your confidence, or your strength—the things that actually matter in daily life.

Strength training helps you show up better for yourself, your family, and your future. Not sure where to start? Send me a message or drop "start" below!

11/06/2025

Goals aren’t wishes or achieved by luck. They’re built one rep, one step, one choice at a time. 💪

Two years ago, I trained up to one pull-up. Then triathlon season kicked in, and pull-ups fell off the radar. 😅 Now I’m back at it with hopes of one day repping several in a row, but they’re not easy. It's hard starting over. One step (and one rep) at a time.

What goal are you chasing right now—big or small? Drop it below; let’s cheer each other on! 💪

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West Des Moines, IA
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