Happy International Podcast Day! 

Today is a short bonus episode for the week. In this episode I will talk about what podfade is and how to not let it happen to you, the platform I use, equipment, how I record, book guests, and create my episodes. 

If you have been thinking about starting and launching a podcast you will want to listen to this episode. 

www.instagram.com/fitfunandfrazzled and www.instagram.com/nikkilanigan.yogaandwellness

This episode is part 1.  The past few months I have developed a sugar craving. I talk about how journaling and EFT has helped me with this.  

In this episode you will hear: 

4:30 Crowding out my plate with vegetables 

5:30 Use the outside of the grocery store. The inside isle are typically more processed foods. 

6:30 Keep a food journal and drink your water!!! 

7:30 Limit your sugary drinks 

8:52 look at ingredients 

13:45 My concepts I use for my own nutrition 

15:05 The Dirty Dozen and the Clean 15 

17:40 Easy, quick, and healthy snacks and lunches Most importantly Fat doesn't make you fat!!! 

Stay tuned for Nutrition Part 2 dropping in October! In that episode I will talk about the way I eat. The Blue Zones, Mediterranean diet, the difference between Vegan and Plant based and why I started to incorporate anti- inflammatory foods in to my menu. I will also talk about why I think nutrition is so much more than what we eat.  

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

** Disclaimer: I am not a doctor, registered Dietician, or clinical nutritionist. I am a certified Holistic Health Coach and fitness professional. I am speaking from my experience and research. This podcast is for the purpose of entertainment only and not to diagnosis any person or entity, treat, or prescribe. The information you hear should not take the place of professional medical advice. Before starting any new diet or exercise program please check with your doctor. We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any material provided to you as a listener.

A quick and short episode. 

My go to vitamins and supplements I use daily are vitamins D, B12, and Zinc all by Garden of Life. I buy from Amazon.

Young Living Essential Oils. Lavender, Frankincense, Lemon, Believe, Abundance, and Peppermint, and a calcium supplement. I use Ningxia Red too a liquid supplement you take orally. Ningxia is packed with antioxidants to help against oxidative stress, support cellular function, and promote healthy energy levels. I am a whole sale distributor www.myyl.com/nikkilanigan

Vegan Collagen by Moon Juice also bought at Amazon. I add this to my smoothies. 

If you like these shorter episodes let me know. I always appreciate your feedback.

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

Website: www.nikkiyogaandwellness.com

To the women and moms that haven’t felt right for awhile. I see you and I feel you. Whatever the reason is, I encourage you to set boundaries and prioritize yourself.

The world has been heavy for some time now, whether it’s racial, social, Covid, political, etc. it’s been a lot!

Trying to teach our kids, run our kids to activities, build a business, still work my normal job, maintain a home, do the chores, losing sleep, faking it until you make it, it has become all consuming.

Kids fighting, not listening, they're tired, they're crabby, they're typical kids and did I mention all their activities, and sports!!

Cooking, cleaning, grocery shopping, work, laundry, school, life.

It is exhausting!

Self care activities you can do for free to boost your mood and fill your bucket with joy and fun:

My 28 Day Restore + Balance Program is the best way to learn how to prioritize your own health. Learn ways to fuel your body and energize yourself, prioritize self care, mindset, and so much more! I created this program to help not only with meals and nutrition but all the other areas in our lives that can get out of alignment too. I created this program because I know so many, now more than ever need to do something for ourselves and to pamper and show ourselves love.

You are so worth it!

To learn more about the program click on link below.

https://www.nikkiyogaandwellness.com/bookings-checkout/restore-balance-program?referral=service_list_widget

Find me on Instagram at www.instagram.com/fitfunandfrazzled 

www.instagram.com/nikkilanigan.yogaandwellness.

Ahhhh!!! My one year anniversary of launching my podcast is upon us! 

Thank you to all of my listeners. Thank you so much for your support. Thank you to all of my guests! I am so humbled and grateful for each and every one of you, for taking time out of your day to come onto my podcast and record with me!

This episode includes clips from previous episodes of this past year. The clips are from Heather Chauvin, Mike Mcvay, Lisa Vivalo, Eddie Stern, Courtney Young, Gabby Martinez, and Rachel Stallard. I had so much fun creating this episode re listening to all of my episodes. I will be doing more of these with my other guests I have had on. This was so fun to create! 

 Sit back and enjoy some of my most listen to episodes!

A brief thank you to everyone and a mini talk about the toxic patterns of social media how it has been bringing me down lately. A quick breathing exercise and jumping right in with our first clip from Heather Chauvin. 

9:04 Heather Chauvin - As moms we are so conditioned to give, give, give then we project our anger on to the child for everything we do for them. Busy is a symptom it is not a lifestyle. Women/moms needing a break from life. We need to redefine what we want in our lives and fully give ourselves permission. 

13:59 Mike McVay - Being self employed and an entrepreneur, be prepared to have a strong work ethic, you have to enjoy your job, read everything you can about how to better yourself, you are your own project. 

15:44 Courtney Young - We tolerate way too much in our lives and mental health shouldn't be one of them. 

18:14 Rachel Stallard - We don't see what's behind the vail on Instagram. Keep people around who keep you fed, as women and moms we still keep ourselves fed and have our own lives. We are still a person not just a wife and a mom. Rejuvenate and let go of the mom guilt. If our bucket isn't full we can't dump anything into our kids buckets. 

22:28 Gabby Martinez - Social media and Instagram content creating. Morning routine is very important to help with creativity. 

25:25 Lisa Vivalo - A seed planted to help first responders tailored just for them to provide yoga and tools to help them with PTSD and their stressors they see daily. Creating mindful activities and yoga to help. 

29:23 Eddie Stern - Teacher burnout ( this was about Yoga teacher burnout, but I think this discussion is suitable for all teacher burn out and for the most part burnout in itself)  Not taking time out to take care of ourselves. We are taking on too much responsibility for other people's stress and anxiety onto ourselves. It is natural as a teacher that we want people to feel better so we take their things onto us. We need to have a steady long term practice that helps our nervous system ( yoga) when we teach we remain ourselves and we know who we are. 

You can follow Fit, Fun, and Frazzled on Instagram at www. Instagram.com/fitfunandfrazzled

Candace joins us again to talk skin care, daily and nightly routines, and habits. 

Candace takes us through her routines and shares everything she uses:

In the morning I mix one @fizznessofficial packet with a heaping TBSP of Inulin powder from either @gangsterchicbrand or @microingredients_official as a backup, Gangster Chic Electrolytes about 1 TBSP. I also add A few drops of @theherbdoc tonic, there are a lot to choose from on his site. He makes an echinacea mixture that works wonders.

Bellafill and Dysport done by @youthologymedspa Dr Rupeka. Legit magician.

@thepowderroomboutique facials, dermaplaning, brow microblading, fat freezing, amazing products too

@robertpatricksalon handtied hair extensions, cuts and color

@bloomsaloncleveland for extensions is another great option

@stellaandshay for gel mani every 2 weeks, lash lifts with Vanessa

@rawesthetics for cupping, doesn't matter who you see there everyone is so good

@jnhlifestyles for my infrared sauna

@wthn for glass facial cups

@slfmkr fav clean beauty shop

@jbellezza for @beautychef products

@clebotanicaldestination for all CBD products locally

In the evening I take @bioptimizers magnesium, @vitalproteins beef liver, spirulina and sometimes Pink Moon Milk. I also take @ritual womans multi, they are clean and can be taken on an empty stomach.

Favorites of the moment...

Skincare @priyaapotheca

Body @necessaire ALL OF IT!!!

Palmers Fade Creme and sticks

Vegamour Hair serum, gummies, dry shampoo

Kerastase Fusio Doses deep treatment done at home or salon, can be purchased at @robertpatricksalon

@neovasmartskincare Silc Sheer 40 SPF for face

@miriamquevedo White Caviar Precious Elixir this is a nonnegotiable for my hair, makes it so soft and shiny, 1000% worth the price available @thepowderroomboutique

OcuSoft Eye Lid Wipes. These are SO gentle and clean the lash line so well

@fondbonebroth its so good!!! drink it out of the jar!! this is good legit collagen

You can find Candace on Instagram at www.instagram.com/mrs.vitale

www.instagram.com/fitfunandfrazzled and www.instagram.com/nikkilanigan.yogaandwellness

In this week’s episode I talk about our basement flooding, the crystals I bought from Good Chi ( www.goodchishop.com) I buy crystals all the time for my kids at the beginning of the school year, this year I did that and also was gifted some other crystals to protect our home from flooding and to help with grounding and protection.

My recent intense craving for sugar had me doing research. I usually only crave ice or raw noodles for the crunch factor. 

90% of people experience food cravings at some point in their life. 

What Do Food Cravings Mean? Facts and Myths, Explained.

Food cravings are very common. They’re difficult to ignore and typically manifest through an intense or urgent desire for a specific type of food — though the food desired will vary from person to person.Food cravings can be brought on by a variety of factors — be it physical or mental.

www.instagram.com/fitfunandfrazzled

www.instagram.com/nikkilanigan.yogaandwellness.com

Solo episode and a two part episode with 2 completely different topics that have been on my mind and I’m dealing with. 

Dealing with Imposter syndrome and dealing with the dark side of yoga or the judgmental side. 

What is Imposter Syndrome? 

Impostor syndrome—the idea that you’ve only succeeded due to luck, and not because of your talent or qualifications—was first identified in 1978 by psychologists Pauline Rose Clance and Suzanne Imes. In their paper, they theorized that women were uniquely affected by impostor syndrome.

I talk about having it and dealing with it and ways to help move past it.

The Dark Side Of Yoga. This is in all areas of the fitness industry I think. I want to first say I have not experienced this in any yoga studios I have taught at, went to, or any teachers in my area. For the most part I think the Cleveland area has a very supportive yoga and fitness community.

I am talking about social media, Facebook groups, and Instagram accounts. Yoga we are taught to have compassion and non-judgment so I have had to take a step back and unfollow a lot of the Facebook Groups I was in. 

Yoga has become very popular and I think a lot of teacher, myself included are trying to teach it and bring it to everyone in a way that everyone feels comfortable practicing it. Traditional Yogis do not like this and think it is not real yoga.

I talk about how I teach and practice. I believe in bringing yoga and fitness to everyone and making it all inclusive and I will continue to teach that way.

This world needs more love and compassion and less judgment. 

In this episode:

5:40 -  If you experience these characteristics you may have Imposter Syndrome.

6:35 - Why someone has Imposter Syndrome

8:02 - Ways to move past Imposter Syndrome

9:13 - Stop comparing yourself to others

12:12 - Why I unfollowed yoga Facebook Groups and what I mean about the Dark Side Of Yoga. There seems to be a lot of judgment in a practice that is supposed to live by non-judgement. 

18:00 - Embrace everyone, have compassion for all. 

Follow me on Instagram:

www.instagram.com/fitfunandfrazzled

www.instagram.com/nikkilanigan.yogaandwellness

Another solo episode this week. It's that time of year again when we have to start back to school shopping, getting school supplies, and preparing to get back into the school routine.  I share our back to school rituals and some new studies that parents will spend more on back to school shopping this year.  My kids already say they know what they want to do career wise when they grow up but I make sure they know things can change and you are never to old to start a new dream and have a new goal.  

Also in this episode: 

7:12 Tips on how not to splurge on back to school shopping 

9:04 Use a credit card that gives you points back 

10:26 Back to school goal planning to do with the kids 

11:00 Ideas to have everything organized and not feel overwhelmed getting back into the swing of things. 

12:15 Finding your passion 

14:40 You're never to old to start a new goal or dream 

15:45 Grab some paper. Questions to ask yourself to help find your passion. Some journal prompts to help.  

You can find me on Instagram or check out my website below.  

www.instagram.com/fitfunandfrazzled www.instagram.com/nikkilanigan.yogaandwellness 

www.nikkiyogaandwellness.com

Are we putting too much pressure on our kids and their athletics? With the breaking news last week of Simone Biles withdrawing from the most of the gymnastics events at the Olympics I talk about how much more we know now. 

Growing up I was in gymnastics. I remember a banner hanging in the gym that said " If You Rest, You Rust". That has stuck with me all these years later. 

If you want to follow along with a writing exercise grab some paper and a pen. I talk about the Wheel of Life used to discover which areas in your life you are missing and how to infuse joy and satisfaction into your life. 

Also in this episode:

How to start goals and action steps. 

How to create habits and motivation.

Enforcing my boundaries and asking for more help.

I am running the 24 in 24. That is running one mile on the hour for 24 hours. I am running for team Mela. Please see below for the link to donate.

My favorite apps: Melissa Wood Health, Sculpt Society. 

My podcast listeners are my first to know of a special new program launching soon! Listen to episode to be the first to know. Email or DM me to be put on my wait list.

the24in24.org/team-mela/nikki-lanigan

www.instagram.com/nikkilanigan.yogaandwellness

www.instagram.com/fitfunandfrazzled