In this episode, Nikki chat's with registered dietician Dr. Susan Kleiner about the nutritional science and research behind grains, gluten, and wheat and how it applies to our health. 

They discuss:

- Myths and facts about "wheat belly" and why so many people find that it contributes to gut distress, brain fog, and bloating

- Why wheat, grains, and gluten intolerance often aren't the problem, but how the way that we process grains are

- The health benefits and research that supports eating whole grains and how to incorporate more of them into your diet without negative symptoms

- The role and importance of carbs in a diet and how to know if you are eating the right amount or may not be eating enough

About Dr. Susan Kleiner

Dr. Kleiner is the owner of High Performance Nutrition, LLC, a consulting firm in Mercer Island, Washington, and the Director of Science and Communication for Vitargo, Inc. She is currently the High Performance Nutrition Consultant to the Seattle Storm. Dr. Kleiner has authored eight books, including the bestseller The New Power Eating, The Good Mood Diet®, and The POWERFOOD Nutrition Plan.

Dr. Kleiner’s credentials include a PhD in Nutrition and RD, FACN, CNS, FISSN certifications and honors. She is a co-founder and fellow of the International Society of Sports Nutrition and a fellow of the American College of Nutrition. She is a member of the American College of Sports Medicine and The National Strength and Conditioning Association.

To learn more about Dr. Kleiner visit drskleiner.com or follow her @powereats on Instagram. 

In this episode, Nikki chats with certified personal trainer and host of the Cut the S#iT Get Fit Podcast Rafal Matuszewski about how to take a results focused approach to fitness and nutrition that goes beyond the fads.

They discuss:

- Marketing versus application and why buzz words like muscle confusion often don't mean anything

- The benefits of focusing on consistency instead of novelty

- How following health and fitness trends isn't always a bad thing, but individualizing the process will often get you a better result. 

About Rafal Matuszewski:

Movement is medicine. I firmly believe that many people who deal with pain can improve their quality of life by simply moving. There are fundamental patterns as humans we should be able to perform. But, in today’s world, we live in, we are set up for failure. Being able to squat, crawl, climb, lunge, push, pull, and of course lifting things off the floor are all movement qualities we used to possess, but quickly lose as we age and become inactive. I coach patients and clients from the ground up. Build the fundamentals first, then challenge the system.

The last nine years of my career I’ve seen clients from all walks of life. Weight loss, strength, performance, rehabilitation, you name it. All have different goals and outcomes, but all follow the same training principles for building foundational movement patterns. As a trainer obsessed with helping others who suffer from painful movement, I bridge the gap between rehabilitation and performance. My ultimate goal is to have you moving and feeling better, faster so you can enjoy life and get back to activity.

To learn more about and purchase Rafal's e-book the Ironclad Body Training System: A step by step guide to building a strong and resilient body, visit ironcladbody.com.

In this episode, Nikki chats with Aesha Ash, retired professional ballet dancer about representation in ballet, the power of images, and her work through the Swan Dreams Project to challenge and change the stereotype of how African American women are perceived by society.

They also discuss:

- Her shift in perception of self after turning 40

- Her experience being the principal dance double for Zoe Saldana in the movie Center Stage

- The work she is doing to bring ballet, fitness, and culture to children who live in inner cities. 

About Aesha Ash

Aesha has been a professional ballet dancer for 13 years. After attending the legendary School of American Ballet, she joined the New York City Ballet at the age of 18, where she remained for eight years dancing numerous soloist and principal roles. Aesha then joined the legendary Bejart Ballet, in Lausanne Switzerland, as a soloist. After enjoying success in Europe, she returned to the United States in 2005 where joined Alonzo King's Lines Ballet. After a tremendous amount of growth and learning, Aesha went freelance. She began working with Morphoses, founded by Christopher Wheeldon. Aesha has been featured in Dance Magazine, Pointe Magazine, Bazaar, Marie Claire, the New York Times and the San Francisco Chronicle, to name a few. You will find Aesha featured in the New York City Ballet Workout II, Barbie Nutcracker, as well as the principal dance double for Zoe Saldana in the movie Center Stage.

To connect with Aesha, say hello on instagram.com/gracefitstudio or visit her website theswandreamsproject.org.

In this episode, Nikki chats with Seattle based Pilates teacher Ellen Nixon about their fitness memories from growing up in the 90's and how it's shaped their perspective of movement now.

They discuss:

- The Presidential Fitness Test and the structure of gym class and why they found it problematic for inspiring kids to enjoy physical activity

- How the term athlete can be a turn off for a lot of kids (and later adults) who don't feel like they fit into that category

- The importance of listening to your clients and being mindful not to assume they have a specific goal (e.g. weight loss). 

In this episode, Nikki chats with entrepreneur, speaker and actor Jess Vann about body positivity and vulnerability in the online space.

They discuss:

- What it means to be vulnerable and body positive online

- How the culture and trends around fitness have shifted since the 80's and 90's

- Why representation matters and how it influences self image

About Jess Vann

Jess Vann is a body positive, fitness lovah, loving, fierce songtress, entrepreneur, speaker and actor. Let’s not forget Co-Host to the podcast Red White and Coconut Oil! A lady of many hats!  Catch her on IG at jdotjourney. Unleash your sexy and stay fly! 

In this episode, Nikki chats with Peter Baker about his thoughts on functional training and how it applies to the individual.

They also discuss:

- What it means to train for hypertrophy and why muscle growth can be more challenging than it sounds

- The difference between fat loss strategies for the general public versus a figure or bikini competitor 

- Why there is no one size fits all approach to health and fitness

To connect with Peter visit peterdbaker.com. 

In this episode, Nikki chats with Courtney Townley about how to break out of the cycle of unsustainable fitness practices and self-sabotage.

They discuss:

- How failing leads to learning and ultimately success

- Why it's important to be a generalist in movement vs. specializing in one modality 

- Courtney's journey from Pilates teacher to health coach and what her movement practice looks like now

- How to get out of the perfectionist trap

- Strategies to build sustainable long term habits to improve health and reach your fitness goals

About Courtney:

Courtney began working in the fitness industry over two decades ago when she transitioned from the professional dance world. She graduated from the University of Michigan with a BFA and is fully certified as a STOTT PILATES® instructor, National Strength and Conditioning personal trainer (NSCA-CPT), ACE Health Coach, Precision Nutrition Level 2 Coach. She is also a very proud student of the Ido Portal Method.

Courtney has owned 2 fitness facilities and was so blown away by the results that clients got from her health coaching services, she decided to commit fully to developing that aspect of her business. She’s driven to learn everything she can about her field to help her clients get the results they desire and to be sure they have fun along the way.

Courtney is passionate about a multi-dimensional approach to health and fitness, and integrates the practices of clean eating, functional movement and stress management. She loves to move and share her love of movement with others while also introducing them to optimal health through healthy living practices.

To connect with Courtney, visit her website graceandgrit.com.

In this episode, Nikki chats with Dr. C. Shanté Cofield (aka The Movement Maestro) about how to apply the new model of pain science to teaching movement in a practical way.

They discuss:

- What research is now suggesting about how and why we experience pain and how this relates to chronic pain/pain during movement

- Strategies for addressing pain when working with clients and patients and how to use graded exposure in a session

- What it means when people say "pain is in your brain" and why it's biology and not just psychology 

- Why education is a key component of removing fear and helping people move past their injuries

- When biomechanics does matter and why strength training can be corrective and reduce the risk of injury

- How to apply different breathing techniques to movement or exercise sessions

- Hypermobility and how it relates to the experience of pain and injury

About Dr. C. Shanté Cofield

Dr. C. Shanté Cofield, aka The Movement Maestro, is a former Division I athlete with a passion for movement surpassed only by her passion for learning. Shanté graduated from Georgetown University and then continued her educational pursuits at New York University, graduating with a Doctorate in Physical Therapy (DPT) and becoming a Certified Strength and Conditioning Specialist (CSCS).

 Shanté is a board certified Orthopedic Clinical Specialist (OCS) who practices in Los Angeles, California with specialties ranging from CrossFit injuries to pelvic floor dysfunction. As a Selective Functional Movement Assessment (SFMA) provider, Shanté utilizes a movement-based treatment approach that incorporates manual therapy, NeuroKinetic Therapy (NKT), corrective exercises, and techniques such as kinesiology taping and IASTM (instrument assisted soft tissue mobilization). Additionally, Shanté is a Functional Range Conditioning mobility specialist (FRCms) and holds a CrossFit Level I trainer certificate.

Shanté is the creator of The Movement Maestro, a website and social-media based platform devoted to all things human movement and mobility related. Connect with Shanté at her website or on instagram.

In this episode, Nikki chats with physical therapist Dr. Ellie Somers about how to straddle the line between pain science and biomechanics when working with patients or clients. 

They discuss:

- The role of pain science and biomechanics in injury, tissue damage, and returning to an activity after an injury

- How biomechanics may be more about performance than injury prevention

- How to talk to clients in a way that empowers them to move and reduces fear

- What the research suggests about why injuries happen

About Dr. Ellie Somers

Dr. Ellie Somers is a physical therapist, performance coach, writer, athlete and owner of Sisu Sports Performance & PT in Seattle, WA.

She obtained her Doctor of Physical Therapy degree from Saint Louis University where she also played collegiate soccer.

Ellie specializes in the management of return to sport and athletic performance after injury or pain, for youth and adult female athletes. She is a fierce advocate for better care for women and girls and believes in the power of the adaptable human.

After learning more about the science of pain, she came to understand how important such knowledge is for her clients. She takes a bio-psycho-social approach to care for the athletes she sees and believes that people deserve to be heard and to know that they are capable.

In this episode, Nikki chat with pelvic floor physical therapist Dr. Tamra Wroblesky about pelvic floor training and rehab strategies to return to exercise and strength training.

They discuss: 

- Common pelvic floor myths and why women can strength train with pelvic floor issues

- How gut health relates to pelvic floor function

- Why pelvic floor health is connected to whole body function

- Signs of pelvic floor dysfunction (what's normal and what's not)

- Strategies addressing pelvic floor issues

About Dr. Tamra Wroblesky

Tamra Wroblesky, PT, DPT is a graduate of Thomas Jefferson University in Philadelphia, PA.

As a former collegiate athlete with an active lifestyle, Dr. Wroblesky has special interests in treating the female athlete, with an emphasis on preventative protocols to limit injury. She works closely with Crossfit boxes and USA Weightlifting to give her "Pelvic Health for Performance" lecture and her “Supercharge your Pelvis” article can be found here on USA Weightlifting’s website. She is an active member of the American Physical Therapy Association, who awarded her the 2017 Emerging Leader award, as well as the Section of Women’s Health. 

When she’s not treating patients, Tamra is probably hiking up a mountain, reading a good book, or drinking specialty coffee. To connect with Tamra visit innerdynamicspt.com.