Fit, Fun, and Frazzled

Gabby is a brand influencer, and business mentor, musician, worship leader, all star cheerleading coach, and self described lazy girl cook.  She has a desire to help others and give them confidence.  She teaches others how to build online businesses from the ground up.  In this episode she shares with us how to create your Instagram bio, what it needs, how to use Instagram to build your business, using days to create batch content, and much more.  Gabby has a brand new project launching soon called The Authenticity Project!  You can find Gabby on Instagram:  www.Instagram.com/gabrielle_martinez658 Fit, Fun, and Frazzled:  www.instagram.com/fitfunandfrazzled --- Support this podcast: https://anchor.fm/fitfunandfrazzled/support

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. 

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"If you don't want to burn out, stop living like you're on fire" Brene Brown. 

In today's world we live our lives in a complete state of busyness as a badge of honor. 

Moms are at an all time high of facing and dealing with burn out. 

I discuss what burn out is. The symptoms, and ways to help with burn out and stress relief. 

May is Mental Health Awareness month and I start the episode off with a meditations to help get us grounded and for stress relief.

If you like this episode please share it and tag me. Subscribe to my channel, leave a rating and review.

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www.nikkiyogaandwellness.com

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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

--- Support this podcast: https://anchor.fm/fitfunandfrazzled/support

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

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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. 

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In this episode we are joined by Dr. Jerrica Sweetnich.  We jump right into talking about hormone health, Ketogenic diet, and fasting. Jerrica Sweetnich grew up in a suburb just outside of Cleveland, Ohio. After receiving her Bachelor’s Degree in Biology from Heidelberg University in Tiffin, Ohio, she received her Doctor of Naturopathic Medicine degree from National University of Health Sciences in Chicago, Illinois. She has also obtained her Certified Nutrition Specialist professional certification. Jerrica focuses on finding the root cause of disease utilizing a personalized and holistic viewpoint. She is an expert in botanical medicine as well as nutritional therapies. She holds certifications in personalized hormone restoration therapy, IV nutritional therapy, the Prolon Fasting Mimicking Diet (FMD) and also is a Certified Nutrition Specialist®.   Her passion for health is displayed in her lifestyle and the care she offers. Being an athlete all her life Jerrica is an avid gym go-er, from spinning classes to kickboxing to lifting weights, she enjoys it all. Also having a deep love for the outdoors, when not in the office or gym you can find Jerrica with her husband, daughter and son somewhere in the woods! You can find Jerrica on Instagram at www.instagram.com/jsweetnichnd  Website: www.revitalizemed.com --- Support this podcast: https://anchor.fm/fitfunandfrazzled/support

*** Re-broadcast episode.

Mike McVay of McVay Media joins us today. Mike is the President of McVay Media, a full service consulting firm. He has developed and launched several nationally - syndicated radio programs, consults radio and recording artists, among many other things. 

Mike also speaks at numerous conferences and conventions yearly.

Today we talk about how radio has changed since he first started, how social media changed the brand development game, advice on starting your own business, and advice on starting a podcast of your own.

You can find out more at www.mcvaymedia.com

--- Support this podcast: https://anchor.fm/fitfunandfrazzled/support

In this already broadcast episode I go over my daily routine or my Daily Do’s.  These morning rituals help set my day up to keep me grounded, help with stress and anxiety, and be productive.  How we spend our first hours sets the tone for our whole day.  These are also tools I use to help with stress when I feel tired, frustrated, and stressed. We are in charge of our thoughts and how we handle situations and how we react is up to us. This is why I am so consistent with my daily do's. These are a non-negotiable for me. You can find me on Instagram at www.instagram.com/fitfunandfrazzled --- Support this podcast: https://anchor.fm/fitfunandfrazzled/support

Today's episode is a mix of a lot of things on my mind and what I have been learning, health update, and more. 

Spring Equinox - Ways to check in with yourself, set new goals, plant new seeds to grow into new intentions, goals, etc.

New Puppy - We got a new dog! I talk about that and then about a secret thing I did to my family to see how long I could last with not cleaning and straightening up to see when my kids and husband would step in. Well they didn't, until we had family and friends coming over to see the new puppy. I need listeners tips and tricks how do you get your family to help pick up and clean?

My Health Update with dizziness

Hormone Health - I talk about symptoms you have when hormones are out of wack and ways to balance and heal our body and our hormones through food.

Burn Out - A gallup study and what burn out is and ways to help prevent or take better care of yourself. 

Please leave a review, rate and share this episode. Make sure to subscribe to my channel. 

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

--- Support this podcast: https://anchor.fm/fitfunandfrazzled/support