We are joined by Jai Kershner again to talk about what we are manifesting, ways to help with the process, and our self care routines. 

Nikki tries to help Jai set up a self care morning routine and they dive into #Freebritney and Beniffer 2.0.

We are multi-tasking, working moms as you can hear in this episode Mak, Jai's one year old in the background and a little bit of Nikki's typing as she was editing something for work. 

4:16 - Self - Care routines. Jai talks about her idea of what she wants to do. Her facials and playing with Mak as her workout tossing him around. 

10:37 - Nikki's self-care routine and her journaling suggestions. She talks about her brain dump journaling at night. Take time and write down your venting what didn't work that day. 

12:54 - Manifesting. Nikki and Jai tell the listeners what they are manifesting. Nikki uses Abraham Hicks meditations to help the manifesting process along with gratitude lists, journaling, and essential oils. Manifesting requires intention + action. If you're not taking action it won't work. 

21:59 - Pop Culture. #FREEBRITNEY and Beniffer 2.0

Coming soon........ My 90 Day Wellness and Self-Care Journals

www.nikkiyogandwellness.com

If you liked this episode please leave a review and a rating. 

Solo episode. Today I talk about boundaries, how to create them, set them, and follow through wit them.  I like to keep it real so I hope it helps others.  When I am struggling or succeeding I like to be open and honest.  I have learned we need to set boundaries and be able to say no for our own self care and to be a better mom, spouse, friend, and so fourth.  

I touch on signs from the universe I have been receiving. From experiencing dizzy spells, loss of balance, to hurting my back, finally having my aha moment listening to a podcast at the right time the universe is always giving us signs. We just need to listen and learn to get out of our own way. 

Also in this episode: 

15:01: I talk about my school program coming to an end in one month! I have learned so much at IIN. I share only a few things but trust me it has been a lot more than I shared in this short segment. ( I am in no way shape or form being sponsored or paid for talking about Institute Of Integrative Nutrition.) 

19:43: Food Cravings. What our body is telling us either physically or emotionally. Not all cravings have to do with a deficiency in our bodies.  

The two books I mention in this episode are Dying To Be A Good Mother. How I dropped the guilt and took control of my parenting and my life. By Heather Chauvin, and Untamed by Glennon Doyle.  

You can find me on Instagram at www.instagram.com/fitfunandfrazzled and www.instagram.com/nikkilanigan.yogaandwellness 

My website is www.nikkiyogaandwellness.com

I am launching my 1:1 Holistic Health Coaching Program very soon!

 Make sure to subscribe to my email list to stay up to date on all new things and to be the first to know when my enrollment opens!

I am so honored to have Courtney Young sit down with me as we have an honest conversation about our mental health. 

Courtney is a mental health advocate and inspiring so many including myself with her honest and open talks on social media.

You can follow Courtney on Instagram at www.instagram.com/courtneykaniayoung and Facebook at Courtney Kania Young.

You can also follow VNA Ohio on Instagram at www.instagram.com/vnaohio.

In having an open conversation about our own struggles with mental health we hope we can help just one person to know there is help and you are not alone. 

If you like this episode please share it with others on social media or email them the link to listen. 

Today's episode I focus on two healing modalities I use to help with stress, anxiety, and to relax my mind and brain at night.

Box Breathing.

My favorite technique and the one I do most often.

Inhale through your nose for a count of 5-10, hold breathe same count, exhale through nose same count, hold breathe again at the bottom and repeat. Repeat for 2-5 minutes.

Benefits of box breathing:

According to the Mayo Clinic, there’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS).

This system regulates involuntary body functions such as temperature. It can lower blood pressure and provide an almost immediate sense of calm.

The slow holding of breath allows CO2 to build up in the blood. An increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body.

Box breathing can reduce stress and improve your mood. That makes it an exceptional treatment for conditions such as generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), and depression.

Aromatherapy has been around for centuries but only becoming more mainstream in the past few years. I use Young Living Essential Oils and absolutely love the company and everything they stand for with their farming and only putting out pure essential oils and no fillers or anything synthetic in them.

If you like this episode please share it. Make sure you are subscribed to my channel. Leave a rating and review.

nikkiyogaandwellness.com

www.instagram.com/fitfunandfrazzled

www.instagram.com/nikkilanigan.yogaandwellness

In this solo episode I talk about my love hate relationship with social media and a much needed break from Facebook and Instagram. Having my own online virtual business I need to be on social media but it is draining being on Facebook. I also do not find it enjoyable to constantly post on Instagram. I am not one who likes to take "selfies".

I talk about Mother's Day, how being a mom ( or the parent the kids are closest with) is hard, we are the ones that they take all their big emotions, frustrations, and stress out on and sometimes it plan sucks, ending the stigma on Mental Health and May is Mental Health Awareness Month, and toxic positivity. 

I enjoyed a few days in Disney with my kids and husband and made some great memories. 

I also touch on my go to podcasts I am listening to at the moment and the books I am reading right now. 

If you like this episode please share it, leave a review, rate it, and comment. 

www.instagram.com/fitfunandfrazzled

www.nikkiyogaandwellness.com

Jai Kershner of the Nationally Syndicated DJV Show joins Nikki once again to talk about the Full Pink Super Moon, morning routines, their favorite beauty products, and 90's Pop Culture. 

If you enjoyed this episode please share it, leave a review, a rating, and make sure to subscribe to the podcast.