Results Not Typical

Are you worried about ruining your progress during the holidays? Do you get stuck in the cycle of starting over every January? Want to enjoy holiday treats without feeling out of control? If so, then this episode is for you. In this episode, Nikki chats with fitness and nutrition coach Brooks Hubris about different ways to approach fitness, nutrition, and fat loss over the holidays without falling into the common traps of over restriction, over indulgence, or feeling like you have to start over in January. They discuss: How to recognize the most common all or nothing holiday mindset traps of giving up until January vs. white knuckling abstinence and what to do instead. Strategies to enjoy Christmas cookies and holiday treats without feeling like you've been bad or are "off plan." Why moments of "failure" are opportunities to learn and make more supportive choices in the future. The importance of eating for real life versus having a dieting mentality even when you have a fat loss goal, especially during the holidays. The benefits of eating at maintenance during the holidays and alternatives to tracking for making goal and health supportive choices. The role of your environment on nutrition choices and ways to manage your surroundings so follow through feels easier. Connect with Brooks Follow Brooks on Instagram @sweat.simple Visit Brooks's website sweatsimpleco.com Connect with Nikki Grab your free personalized macros calculator & guide! Take the 1 minute quiz to get your free strength plan based on your results. Follow Nikki on Instagram @naablevyfitness Visit Nikki's website naablevy.com Links mentioned Listen to the Biggest Loser Podcast episode

Are you confused about heart rate zones? Is walking actually cardio? Should women in perimenopause avoid high-intensity workouts? Are you trying to lift weights faster to skip dedicated cardio sessions? We cut through the noise and reveal how complicated or uncomplicated cardio needs to be for the average person. We are joined by nutritionist and coach Jamie Scott to take a deep dive into all things cardio, exposing the myths and misinformation that confuse the general public. Jamie brings over 25 years of experience and a sports science background to help listeners navigate the landscape of cardiovascular fitness. 00:01:14 | Jamie Scott's 25 Years of Experience as a "Sherpa" Coach 00:02:43 | How Complicated Does Cardio Need to Be for the Average Person? 00:04:48 | The Foundation: FITT Principles and 150 Minutes a Week 00:09:49 | Why You Need to Respect the Skill of Your Cardio Modality 00:14:08 | Is Walking Really Cardio? When Does it Count? 00:17:46 | Lifting Weights Faster vs. Dedicated Cardio: The Core Difference 00:26:11 | Perimenopause Cardio Debate: High Intensity or Low Intensity Only? 00:33:27 | What True Low-Intensity Base Building Actually Looks Like 00:42:38 | The 72-Hour Recovery Rule for Proper High-Intensity Work 00:51:30 | Why Your Fitness Journey is a Spiral and Not a Straight Line Connect with Jamie Scott Instagram: @athletica.coach Website: https://athletica.coach/ Connect with Nikki and Links Mentioned Instagram: @naablevyfitness Website: http://naablevy.com Take the 1 minute quiz to get your free personalized strength workouts Get your free macros and calories calculator + guide

Are you considering GLP-1 medications like Semaglutide, Tirzepatide, or Zepbound for weight loss, or do you know someone who is? This conversation provides a nuanced conversation about GLP-1s and considerations around starting them. In this episode, host Nikki Naab-Levy chats with Kate Lyman, a nutrition coach with a Master's in public health about the unspoken potential ramifications of using these drugs, from a mental health and behavior change perspective. In this episode, you'll learn: The difference between the clinical and social media definitions of "food noise". Why weight loss on a GLP-1 does not automatically equate to better body image or health. The potential for GLP-1s to replace "food noise" with new fixations or obsessions in (e.g., scale-watching, body composition) in some individuals. The mixed mental health outcomes of GLP-1s, including studies linking them to an elevated risk of anxiety, major depression, and suicidal behavior in some populations, while others (like those with binge eating disorder) may see positive benefits. Recommended lifestyle support and interventions that can be used alongside medication to ensure fat loss while protecting and maintaining muscle mass and bone density. The importance of having coping tools outside of food when a previous coping mechanism is removed. The cultural and identity shifts that often come with rapid body weight loss and being treated differently by the outside world. Why these medications are currently intended for long-term use and aren't necessarily an appropriate intervention for all individuals. Timestamps 00:00 | Intro: Cultural Context, Mental Health, and Nuance about Who Should or Shouldn't Take GLP-1s. 00:40 | Introducing Kate Lyman: Behavioral Health Expert & Nutrition Coach 03:00 | The Need for Education and Behavioral Support with GLP-1s 05:23 | Weight Loss Doesn't Automatically Equal Health: Coping Tools Outside of Food 06:44 | Defining Food Noise Beyond Pop Culture and Social Media 09:41 | The Potential for Obsession Shifts: Food Noise Replaced by Scale Focus 14:56 | Mental Health & GLP-1s: What the Literature Says About Anxiety & Depression 24:10 | Essential Lifestyle Pillars: Protein, Strength Training, and Water Intake 28:06 | The Long-Term Reality of Taking a GLP-1 to Maintain Weight Loss 40:04 | The Role of Stigma & Weight Bias in Influencing GLP-1 Usage Connect with Kate Name: Kate Lyman Instagram: @klnutrition Website: https://www.katelymannutrition.com/ Podcast: How to Fitness Podcast Research Studies & Papers Referenced What Is Food Noise? A Conceptual Model of Food Cue Reactivity [PMID: 38004203] Association of GLP-1 Receptor Agonists With Risk of Suicidal Ideation and Behaviour: A Systematic Review and Meta-Analysis [PMID: 39945396] Use of glucagon-like peptide-1 receptor agonists in eating disorder populations [PMID: 38135891] Connect with Nikki Instagram: @naablevyfitness Website: http://naablevy.com Free Nutrition & Fitness Resources Take the 1 minute quiz to get your free personalized strength workouts Get your free macros and calories calculator + guide

Are you feeling stuck in a cycle of yo-yo dieting? Have you ever wondered if the shame-based tactics of popular weight loss shows are truly effective? In this episode, host Nikki Naab-Levy welcomes her colleagues Colette, Brooks, Greg, and Vanessa to deconstruct the myths and misinformation around fitness, nutrition, mindset, and weight loss. In this episode of Results Not Typical, they unpack the Netflix documentary Fit for TV, which examines the reality show The Biggest Loser. In this episode, you will learn about: The difference between intrinsic and extrinsic motivation and how it relates to the long term success of the contestants on The Biggest Loser for maintaining weight loss. The negative, long-term effects of using shame as a motivational tool. The importance of developing real-life skills for sustainable health. Why "The Biggest Loser" failed to provide genuine long-term solutions for its contestants. This episode is about: Examining how shows like The Biggest Loser reinforce false beliefs about health and weight loss Understanding the role of shame and extrinsic motivation in short-term weight loss and long-term failure Critiquing the lack of professional mental health support and the defiance of medical advice on the show Highlighting the importance of building sustainable skills rather than just "knuckling down" on restrictive behaviors YouTube Timestamps 00:00 | The Problem with The Biggest Loser 00:41 | Introducing the Host and Podcast 01:48 | Guest Introductions 04:26 | The Role of Shame as a "Motivational" Tool 05:42 | Extrinsic vs. Intrinsic Motivation 10:25 | The Scale is the Main Character 14:37 | Skills vs. Doubling Down on Behaviors 17:22 | The Absurdity of Temptation Challenges 22:41 | Trainers Openly Defying Doctors 27:10 | Reinforcing Low-Calorie Crash Diets Guests Information Vanessa Zingaro & Greg Sutton Instagram: @evolvetoexcel Website: https://evolvetoexcel.com/ Brooks Hurbis Instagram: @sweat.simple Website: https://www.sweatsimpleco.com/ Colette Morris Instagram: @cmorrfitness Website: https://www.cmorrfitness.com/ Connect with Nikki / Links mentioned Instagram: @naablevyfitness Website: http://naablevy.com Take the 1 minute quiz to get your free personalized strength workouts Get your free macros and calories calculator + guide

Are you considering a hysterectomy, or struggling with your body image and fitness journey after surgery? In this episode of the Nikki Naab-Levy podcast, Results Not Typical, Nikki talks with physical therapist Dr. Jocelyn Wallace about a subject that is often underserved: pelvic health. You will learn about: Signs, symptoms, and the best treatment options for endometriosis Why a hysterectomy affects more than just one organ. The emotional and psychological challenges that can come with the surgery. The common advice patients receive and why it isn't enough. The importance of self-advocating with your surgeon, especially if you have symptomatic hypermobility. How to reconnect with your body and find a new fitness routine after a hysterectomy. Here are some key timestamps for this episode: 00:01:11 | Introduction to Dr. Jocelyn Wallace 00:01:46 | The problem with common post-hysterectomy recovery advice 00:03:07 | The impact of a hysterectomy on the entire system 00:04:46 | Navigating post-surgery fear and anxiety 00:08:44 | Empowering people through physical therapy 00:10:48 | The physical therapy process post-hysterectomy 00:17:34 | Hysterectomy as a new chapter in fitness 00:30:17 | The importance of patient self-advocacy, especially for individuals with symptomatic hypermobility and ehlers danlos syndrome. Connect with Dr. Jocelyn. Name: Dr. Jocelyn Wallace, PT, DPT Instagram: @drjocelynwallace Website: https://drjocelynwallace.com/ Connect with Nikki / Links mentioned Instagram: @naablevyfitness Website: http://naablevy.com Take the 1 minute quiz to get your free personalized strength workouts Get your free macros and calories calculator + guide

In this episode, I'm joined by Melissa Cassera, a publicity strategist, screenwriter, and bestselling author who knows what it takes to make your work irresistible while still staying true to yourself. What makes Melissa's perspective so valuable is that she's spent nearly two decades helping entrepreneurs, authors, and creatives cut through the noise, build real connections, and keep their marketing from feeling "icky." She also draws on her own experience as a multi-passionate business owner in screenwriting, publishing, and beyond, offering a rare inside look at what truly works. We talk about: How to make marketing feel authentic and aligned instead of forced or cringey. The best way to respond to haters, critics, and internet trolls (without losing your sanity). Why you don't have to lock yourself into one tiny niche to be successful. How to redefine success on your own terms and celebrate your progress instead of waiting for a "big break." Melissa's journey is proof that you can market with integrity, stand out in a crowded space, and still create a business (and life) that feels creative, fulfilling, and uniquely yours. Connect with Melissa Website: https://melissacassera.com/ Follow Melissa on Instagram: @melissa.cassera Melissa's Podcast: Listen to Drip, Trickle Flow, Flood Connect with Nikki Take the 1 minute quiz to get a free personalized strength plan: https://freestrengthquiz.com/ Free calculator and guide to your personalized macros for fat loss and body recomposition: https://naablevy.com/macro-guide/ Follow Nikki on Instagram @naablevyfitness Visit Nikki's website: https://naablevy.com/

In this episode, I'm joined by my client Carlyn Rubin, who shares her journey navigating fitness and nutrition with symptomatic hypermobility. What makes her story so powerful is that Carlyn came to me with a body composition and weight loss goal, but through strength training, she discovered so many unexpected benefits along the way. We talk about: How EDS and spinal fusion shaped Carlyn's relationship with her body and movement. What surprised her most about strength training and how she built the confidence to walk into the gym and get started. Her experience with low-calorie diets, weight cycling, and what changed when we increased her calories and let go of rigid food rules What she wishes more hypermobile people knew about strength training Carlyn's experience is a reminder that with the right approach, it's not just possible to get stronger. It's possible to feel better and more at home in your body while doing it. Links mentioned: Join my 6 week nutrition program Fat Loss Fundamentals. Grab the last VIP spot in the program. Connect with me on Instagram @naablevyfitness

You had a plan to track your food, get your steps in, knock out two workouts. But then life happened, and you didn't do any of it. Which would be fine except it keeps happening and you're starting to feel stuck. In this episode, Nikki breaks down what's actually going on when motivation disappears and how to follow through on the things you want to do, when you're just not feeling it. Topics covered: The science of motivation. The different kinds of motivation and why it matters. 3 practical tools to generate motivation when we feel stuck or overwhelmed. Additional Fitness & Nutrition resources Grab your free macros & calories calculator + guide Take a 1 minute quiz to get a free strength plan. Hop on my list to be notified when enrollment for the nutrition challenge starts. Stay in touch! Follow me on Instagram @naablevyfitness

In this episode of Results Not Typical, Nikki speaks with personal trainer and nutrition coach Sahara Coleman about the realities of living and training with symptomatic hypermobility. They explore how these conditions affect daily life, movement, identity and what it means to show up for yourself when your body doesn't always cooperate. Topics covered: Training and daily life with hypermobility including chronic pain and injury Naviagting POTS and low blood pressure Hypermobolity comorbidities beyond the joints How identity, mindset, and autonomy play into managing chronic conditions Strength training and fitness with hypermobility Connect with Sahara Instagram: @saharathenutritioncoach Work with Sahara in person at BodySTRONG Burien Connect with Nikki Get your personalized free strength plan at freestrengthquiz.com Instagram: @naablevyfitness

In this episode, Nikki is joined by MNU Certified Nutritionists Vanessa Zingaro and Greg Sutton to break down why we struggle with consistency and what to do when knowledge isn't enough to move forward. You'll learn: Why more information isn't the solution to reaching your goals if you're struggling with consistency. How to identify and move beyond all-or-nothing thinking. What your internal dialogue has to do with your results How the Stages of Change explain why you keep "starting over" Practical tools to build follow-through (even on tough days) Connect with Greg & Vanessa Grab their 3 part mini series Stop Starting Over Follow Vanessa on Instagram @vanessa_zingaro_ Follow Greg on Instagram @coach.greg.sut Evolve to Excel Website Connect with Nikki Grab your free calories and macros calculator + guide Take the quiz to get free personalized strength workouts Connect with Nikki on Instagram @naablevyfitness