There is a TON of information out there about health and wellness, and it seems like it’s changing all the time (remember when carbs were basically banned?). On the blog, I break down the latest and greatest in the health world with real, science-backed evidence you can trust. That way, you have all the facts you need to decide if a certain workout or a new superfood works for your life. Things in the wellness world move pretty fast, but you can count on this blog to be a reliable, data-backed resource that you can come back to again and again.

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Whether you’re just getting started or have been working out for years, one of the most important aspects of any fitness program is balance. A well-rounded workout routine isn’t just about doing what’s fun or what’s easy—it’s about creating a plan that targets essential compound lifts, speaks to the goal at hand, and reduces your […]

HOW TO DESIGN A BALANCED TRAINING SCHEDULE: The Key to Long-Term Fitness Success

When I think about my clients who’ve been with me for years, I can’t help but be in awe of their journey. These aren’t just the people who show up for a workout anymore. They are the ones who’ve dedicated years to training, who have transformed their bodies, their minds, and their lives. And the […]

FROM BEGINNERS TO CONFIDENT LIFTERS: The Evolution of My Clients in the Gym

As we step into a new year, it’s natural to reflect on the past and look ahead with a sense of hope and possibility. The energy around New Year’s resolutions is contagious. People are thinking about all the ways they’ll improve their lives—whether it’s getting fitter, advancing in their careers, or mastering a new skill. […]

HEADING INTO THE NEW YEAR: Resolutions Are Cool, But Reassess Throughout the Year

If you’ve ever dabbled in strength training, particularly bodyweight exercises, you might have come across the term “Greasing the Groove.” But what does it mean, and why has it become so popular among athletes, fitness enthusiasts, and even those looking to improve basic movement patterns? In this post, we’ll dive into the concept of Greasing […]

GREASING THE GROOVE: The Efficient Training Technique

Moving across the world is no small feat. When I first decided to take the leap, bringing my small business with me, I have a vision of new opportunities, growth, and expansion. Running a small business is an all-encompassing endeavor. There are no off-days, no simple routines. Every decision, whether it’s about marketing, customer service, […]

MOVING ACROSS THE WORLD WITH MY SMALL BUSINESS: A Journey of Hard Work, Reflection, and Change

In the pursuit of a better body, higher performance, or personal achievement, it’s common to want to raise the bar—to take on higher training volumes, push through stress, and set loftier goals. The problem is, you can’t meet a demand without first having the capacity to handle it. This principle is just as true in […]

WHY YOU CAN’T MEET A DEMAND WITHOUT HAVING THE CAPACITY: THE REAL BARRIER TO TRAINING AND STRESS MANAGEMENT

The holidays are just around the corner, and for many, that means an onslaught of tempting foods, busy schedules, travel stress, and emotional triggers. Every year, we know it’s coming, yet every year it feels like we’re caught off guard by the challenge. So, why is it that we continue to repeat unhealthy habits during […]

HOLIDAYS WILL TEST YOUR HABITS: WHY MAINTAINING IS THE MOST UNDERRATED PART OF HEALTH AND WELLNESS

When it comes to training, most of us are familiar with the physical aspects: strength, endurance, and muscle growth. However, one of the most overlooked—and arguably the most important—players in the game is the central nervous system (CNS). Our CNS controls how we move, how we respond to stress, and how we recover. Understanding its role […]

HOW RECOVERY AND WAVING INTENSITY DICTATE PERFORMANCE

We’ve all been there. You tell yourself you’re going to eat healthier, hit the gym, or get more sleep, but when the time comes to make those changes, old habits kick in. It’s almost as if we’re at war with ourselves. The promises we make to improve our health and wellness often seem to clash […]

WHY WE SAY ONE THING, BUT DO ANOTHER

We live in a world that often wears stress like a badge of honor. From the constant hustle of modern life to the pressure to achieve and keep up, stress has become a ubiquitous part of the human experience. Whether it’s the deadline-driven work culture, the overwhelming demands of family and social life, or the […]

THE SILENT EPIDEMIC

I'm a certified personal trainer and nutrition coach in Chicago. On paper, I specialize in strength and conditioning, pre- and post-natal fitness, and online nutrition coaching. I've had the opportunity to work with organizations like Under Armour, Lululemon, and the Chicago Blackhawks at MB Ice Arena. Day to day I'm blest to work with both athletes and the general population in the Chicagoland area. 

I'm Nikki,

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