Results Not Typical

In this epside, Nikki is joined by yoga teacher and strength coach Laurel Beversdorf and physical therapist Dr. Sarah Court, DPT to deconstruct the myths around "good" muscles, "bad" muscles, and the idea that getting out of pain requires activating your muscles in a specific order. They cover: Why the "good muscle vs. bad muscle" narrative isn't an accurate or helpful depiction of how our bodies actually work and how it can lead to unnecessary fear or overcorrection in movement. The difference between muscle "timing" and motor control, and how these concepts show up in pain management, rehab, and strength training, especially when people assume certain muscles need to be "turned on" to fix dysfunction. How strength training improves coordination and load tolerance across movement patterns, often more effectively than trying to isolate or "activate" specific muscles. Why obsessing over alignment and activation can reinforce unhelpful perfectionism and interfere with developing actual strength, resilience, and confidence in your body. How nervous system adaptations and context influence which muscles are recruited and why variability, not a specific kind of activiation or sensation, is a better goal. Links Mentioned Connect with Laurel and Sarah Movement Logic website: movementlogictutorials.com Join the Bone Density Course waitlist. Movement Logic Instagram: @movementlogictutorials Connect with Laurel Beversdorf: laurelbeversdorf.com | IG: @laurelbeversdorf Connect with Dr. Sarah Court, DPT: sarahcourtdpt.com | IG: @sarahcourtdpt Connect with Nikki Take the 1 minute quiz and get a free personalized strength plan! Website: naablevy.com | IG: @naablevyfitness

In this episode, host Nikki chats with Dr. Shannon Connolly, chiropracter and women's strength and rehab coach about the the misleading world of celebrity fitness programs and marketing claims in the fitness and rehab space. Topics discussed: Why "celebrity-approved" doesn't mean evidence-based How to spot red flags in fitness marketing claims What progressive overload actually means proper strength training versus how it's misused in marketing The "initial gains" phenomenon and why everything works for beginners but not for long-term progress Why pain, progress, and training don't always follow a straight line Connect with Shannon: Instagram: @livewellwithdrshannon Website: livewellwithdrshannon.com Connect with Nikki: Take 1 minute quiz and get your FREE personalized strength plan! Instagram: @naablevyfitness Articles referenced: Jennifer Aniston's P-Volv fitness regime article (AOL) Marie Claire article about Pilates for strength training

If you've ever been told that running is off-limits because you're hypermobile, have POTS, or deal with chronic illness, you're not alone. But is that true? Probably not. In this episode, Nikki chats with Dr. Kate Bochnewetch, physical therapist and running coach, to break down myths, the outdated advice, and a better way to approach running when you're dealing with these challenges. They cover: How POTS isn't caused by deconditioning and other myths around chronic illness, hypermobility, and running. The role of strength training in stability and how to build strength in a way that supports hypermobile joint Why building strength and tolerance may help more with injury mitigation that having "perfect" running form. How to navigate setbacks, flare-ups, and pacing when nothing feels linear. Links & Resources Connect with Dr. Kate Bochnewetch: Follow Dr. Kate on Instagram: @the_running_DPT Check out Kate's coaching & resources: www.therunningdpt.com Connect with Nikki Naab-Levy Get a week of free modifiable strength workouts Follow Nikki on Instagram: @naablevyfitness Check out Nikki's free nutrition resources library Grab Macros Made Simple: A free guide to identifying your calories and macros

Fat loss can be challenging in general, but it can feel more complex when you factor in chronic condition or symptomatic hypermobility. Fatigue, unpredictable symptoms, and flare-ups add challenges that most "fat loss plans" don't address. In this episode, I cover strategie and considerations when pursuing fat loss with a chronic condition. This episode covers: Why fat loss is harder with chronic conditions How to know if you're ready to pursue fat loss Things to be aware of during fat loss and common mistakes to avoid How to plan for success in a calorie deficit What we know about hypermobility / EDS and GLP-1 medications Key takeways: Fat loss with a chronic condition isn't nessecarily off the table, but it may take a slightly different appraoch or require additional considerations. Links & Resources Article: The hidden riskes of Ozempic and Wegovy in Ehlers-Danlos Syndrome Patients Grab my free practical guide to fat loss Join the interest list for my Black Friday Sale on nutrition coaching Follow me on Instagram @naablevyfitness

When it comes to fat loss, your mindset can be just as important as your strategy. If you've ever felt stuck, frustrated, or unsure why your efforts aren't paying off, it might be time to take a closer look at your mental approach. In this episode, I'm breaking down the most common mindset mistakes I see that could be holding you back—and how to fix them. This episode covers: Why the scale isn't the best measure of progress and how to interpret scale trends if you choose to use it as a tool. The importance of planning for invisible obstacles, like stress, rationalizations, or moments for when you don't feel like it. Why the type of motivation you have matters and how to make the process feel more worthwhile. The importance of aligning your behaviors with your values. The problem with all or nothing thinking and how to increase cognitive flexibility. Resources Mentioned: 👉 Grab my free Practical Guide to Fat Loss, where I simplify the science and give you actionable strategies to take control of your nutrition. 👉 Hop the interest list for my Black Friday Nutrition Coaching sale, where I'm offering exclusive discounts on 1:1 coaching. Let's Connect: Have questions or a favorite takeaway from this episode? Send me a DM on Instagram @naablevyfitness or tag me in your stories—I'd love to hear from you.

If you've ever felt like fat loss is more complicated than it should be, you're not alone. The truth is that it's easy to get tripped up! Even when you feel like you're doing everything right. In this episode, I'm sharing 5 common mistakes I see with clients that might be slowing you down and ways to course correct for each of them. This episode covers: Why overly restrictive diets don't work and how to create nutritions strategies you'll want to stick with. The importance of maintenance and how to reduce the odds of dieting burn out. Why you don't want to go too aggressive in a defict and how to know if you're in the right deficit for your needs. Different methods of tracking and how you might want to use them. The difference between having structure versus food rules. Episode Takeaways: Fat loss doesn't have to feel overwhelming when you have the right systems in place. Small, consistent actions are more effective than extreme efforts that aren't sustainable. You can make progress while still enjoying your life and the foods you love. Resources Mentioned: 👉 Grab my free Practical Guide to Fat Loss, where I simplify the science and give you actionable strategies to take control of your nutrition. 👉 Hop the interest list for my Black Friday Nutrition Coaching sale, where I'm offering exclusive discounts on 1:1 coaching. Let's Connect: Have questions or a favorite takeaway from this episode? Send me a DM on Instagram @naablevyfitness or tag me in your stories—I'd love to hear from you.

We've all had those weeks where things start out strong, but by midweek, life throws every curveball imaginable. In this episode, I share evidence based strategies to handle hard weeks without giving up on your goals. Topics covered: The difference between all-or-nothing thinking and flexible thinking. How aiming for maintenance can keep you moving forward with weight loss, nutrition, and fitness goals. The value of planning for obstacles and how to increase the odds of following through with the plan on bad days. When aiming for less might get you further ahead. Links mentioned: Click here to join the interest list to be first in line to get discounts on nutrition coaching during Black Friday! Waking Up Mediation App that I'm currently using. Connect with me: Click here to get a week of free customizable strength workouts + join my list for helpful nutrition and fitness content: Follow me on instagram @naablevyfitness

Libby Hinsley, an expert in strength training for those with hypermobility, shares essential insights on safely starting strength training when facing pain and fear. She dispels myths about alignment and emphasizes the importance of personalized, gradual progression to enhance stability. The benefits of incorporating weights are highlighted, improving proprioception and confidence. Libby also discusses the importance of recovery and listening to one's body, urging individuals to embrace their unique strength training journeys.

In this episode, Nikki chats with Dr. Mike T. Nelson to explore the intersection of heart rate variability (HRV) and navigating dysautonomia exercise intolerance. Topics covered: Understanding HRV: Learn what heart rate variability is and how it can gauge your readiness to exercise and your recovery capacity. Wearable Tech Insights: Delve into how devices like the Garmin and Oura Ring measure HRV and their roles in health tracking. HRV for Dysautonomia & POTS: Discover how HRV can be a game-changer for those with chronic conditions when navigating exercise and flare-ups Establishing Exercise Baselines: Strategies for building exercise tolerance and resilience in the face of chronic conditions. Managing Flare-Ups: Practical tips on using HRV data to navigate through flare-ups more effectively. Improving HRV: Explore methods to improve your HRV, including cardio protocols and lifestyle changes that make a difference. Links mentioned: Dr. Mike's Website: https://miketnelson.com/ Dr. Mike's HRV Education Course: https://miketnelsons.samcart.com/products/hrv-education-course-w-dr-mike-t-nelson-enroll-now/ Join my list and get a free week of workouts: https://naablevy.com/free-guides

This episode deep dives into the world of hypermobility with physical therapist Dr. Melissa Koehl. During this episode, Nikki and Melissa discuss navigating pain, exercise, and the healthcare system as a hypermobile human. Topics covered: The complex reasons why hypermobile humans often deal with joint pain, soreness and fatigue. Strength versus stability and the value in cultivating both Strategies for physical therapy and exercise to build strength and stability with fewer pain flares. How to measure progress when you're hypermobile and why "pain-free" might not be the best short-term goal. The importance of addressing comorbidities beyond joint pain and how to self advocate in a healthcare setting. Connect with Melissa Visit Melissa's website to learn more about her classes and offerings. Learn more about Melissa's course Navigating Healthcare as a Hypermobile Human Follow Melissa on Instagram @dr.melissakoehl.pt Connect with Nikki Grab your week of free customizable strength workouts with modifications for pain or hypermobility! Sign up for Nikki's free Strength Q&A on March 10, 2024 Follow Nikki on Instagram @naablevyfitness