Nikki 4 YOUR Health

Nikki 4 YOUR Health Coaching men and women to lead a healthier, more active, happier lives.

Chocolate Raspberry Chia Pudding is high protein, high fiber and the perfect make-ahead breakfast. Mix it up the night b...
09/07/2026

Chocolate Raspberry Chia Pudding is high protein, high fiber and the perfect make-ahead breakfast. Mix it up the night before, then top with almonds and cacao nibs in the morning. Only 9 net carbs. Save this for your next meal prep and tell me if you try it.

I like to mix it all the night before and then add almonds and cacao nibs for crunch in the morning. This is only 9g of net carbs so a great low carb option.

Chocolate Raspberry Chia Pudding:
2 Tbsp chia seeds
100g plain Greek yogurt (I use Fage 2%)
1 serving chocolate protein powder
3/4 cup nondairy milk

Stir the above together well. Then add 50g of raspberries on top and refrigerate overnight.

Toppings:
10g sliced almonds
10g cacao nibs

Macros: 26C, 20F, 40P with 17g of fiber and 430 calories

Enjoy!

09/04/2026

Loved this "idea" from James Clear Weekly Newsletter.

We’ve all thought, ‘I should’ve started sooner.’ But regret doesn’t move us forward. One good choice today does.

“What’s one healthy choice you’re making today?”

You don’t need to be a bodybuilder to care about protein. 😉If you’re strength training, protein is an important part of ...
09/03/2026

You don’t need to be a bodybuilder to care about protein. 😉

If you’re strength training, protein is an important part of the equation.

We put stress on our muscles when we lift. Then our bodies need the right building blocks to repair, maintain and build that muscle.

And as we get older, maintaining muscle becomes even more important—not just for aesthetics, but for strength, function, mobility and quality of life.

This is one reason nutrition matters so much alongside your workouts.

More whole foods. Adequate protein. Balanced macros. Consistent strength training.

You don’t have to make it complicated. You just have to give your body what it needs consistently.

Lift the weights. Eat the protein. Give your body what it needs to respond. 💪

Strength training isn’t just about getting stronger and changing the way you look.It’s about building a body that moves ...
09/02/2026

Strength training isn’t just about getting stronger and changing the way you look.

It’s about building a body that moves better, fuels better, and functions better.

Lift. Build. Fuel. Repeat. 🔥

As I added my 5th Clear Lake Triathlon medal, I thought less about the race and more about the journey to this point.Fiv...
09/01/2026

As I added my 5th Clear Lake Triathlon medal, I thought less about the race and more about the journey to this point.

Five medals. Five stories. Five versions of me.

My first triathlon was on my 46th birthday. I almost didn’t finish the open-water swim. Since then, I’ve continued to challenge myself in new ways, get stronger, overcome mental blocks—including imposter syndrome—recover from setbacks, and chase new goals.

And this year, I turned 50, and I’m a grandma! 😄

Five years older, but still setting goals, chasing PRs, pushing my limits and finding new things I’m capable of.

That’s what I love about looking back at these medals. They remind me that fitness isn’t about reaching a certain age and then deciding you’ve peaked.

It’s about building a strong foundation, fueling your body well, getting stronger, adapting to what life throws your way, and continuing to show up. Find what lights you up. Find something that challenges you, excites you, gives you purpose—and chase it.

You can set a new goal at 40, 50, 60 and beyond. You can get stronger. You can chase a PR. You can surprise yourself.

Getting older doesn’t mean you have to become less. You get to become a different, stronger version of yourself.

Five medals later, I’m reminded that the journey—and everything it has taken to get here—is the accomplishment. ❤️

Although I’m not sure what the future holds, I do know I’m not done yet. 😉

Age & setbacks don’t define you.Kick . Your way. 😄 ❤️
08/27/2026

Age & setbacks don’t define you.

Kick . Your way. 😄

❤️

08/01/2026

I spent too many years counting calories, sticking to “approved” food lists, and labeling foods as good or bad.
It left me spinning my wheels and made nutrition way harder than it needed to be.

Here’s the truth:
No single food will make you fat.
Consistently eating more than your body needs for fuel will.

Tracking macros isn’t restrictive.

It became the tool that finally helped me see where my calories were coming from and how to properly fuel my body — whether the goal was fat loss, muscle gain, or maintenance. It finally provided balance.

Drop MACROS for the free guide
or
Drop PLAN for details on our August program (special intro pricing).

07/29/2026

We have a fantastic offer where you can hop right into our app.

I have been following this same program for six years through life changes, triathlons, half marathon trainings and balancing all aspects of life! Come try out a month of our program and see the hype for yourself!

Message me for details. 😀

Focus on what matters! Sure, building muscle and seeing your body change feels pretty amazing!But you know what feels be...
06/10/2026

Focus on what matters!

Sure, building muscle and seeing your body change feels pretty amazing!

But you know what feels better, especially as you age?
Feeling strong, feeling confident, having great energy and feeling good mentally and physically!

We, especially as women, spend a lot of mental energy around wanting to look a certain way or being a certain weight. Remember that the real flex is feeling great physically, mentally, and emotionally! The rest is the icing on the cake!

Drop a 💪 if you're training for how you want to feel — not just how you want to look.

You will have awesome runs. You will have days where you feel super strong. But many workouts are not great and that's o...
06/05/2026

You will have awesome runs. You will have days where you feel super strong. But many workouts are not great and that's okay! If you want to judge yourself, judge yourself on your consistency! That's where real progress happens! 💪🏻

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