Fit, Fun, and Frazzled

Nikki Lanigan

Still figuring it out, just like you. Mindset, movement & midlife magic. Yoga teacher, podcast host, burnout un-doer. A wife and mom trying to balance my frazzled life. A podcast about Health, wellness, fitness, yoga, business and life.

  1. 4d ago

    10 Books Every Woman Needs to Read This Summer

    Nikki Lanigan shares her personal reading list of 10 books she believes every woman — and teen — should read in 2026. From self-worth and confidence to motherhood and healing, these picks span powerful non-fiction and deeply resonant fiction chosen to help women unlearn scarcity, reclaim their identity, and live more fully. Sponsors & Affiliates: Mantra Matcha — The only matcha Nikki uses at homeUse code NIKKIWELLNESS for 15% off → mantramatcha.com Neeshi Protein Powder — Nikki's go-to protein + their cacao spreadUse code NIKKIYOGA20 for 20% off (first-time orders) → neeshi.com Subscribe on Substack — Free + paid tiers available

    14 min

  2. May 27

    More Than A Headache: The Invisible Reality of Migraines

    In this episode of Fit, Fun, and Frazzled, Nikki Lanigan opens up about something she's kept private for two years — her battle with chronic migraines. In honor of June being Migraine and Headache Awareness Month, she shares the full picture: the triggers, the treatments, the nervous system connection, and the emotional weight that comes with an invisible illness. Nikki covers the metaphysical side (think Louise Hay and Nicole Sachs' journal speak method), what her neurologist has her on, the supplements that actually help, and what daily life really looks like when your brain feels like it's on fire. This one is raw, real, and for anyone who's ever been told to "just drink some water."

    24 min

  3. May 20

    The Missing Piece in Women's Wellness and How To Reclaim It ft. Val Brown

    In this episode of Fit, Fun, and Frazzled, host Nikki Lanigan sits down with pelvic health physical therapist Val Brown to explore one of the most overlooked parts of women's wellness: the pelvic floor. Val shares her Vital Axis Method — a groundbreaking approach that integrates pelvic health, neurology, yoga, and functional medicine to help women reconnect with their bodies, reduce injuries, and step into their pleasure, power, and purpose. Whether you're a postpartum mom, a busy professional dealing with burnout, or an athlete who keeps getting hurt, this conversation will change how you think about your body. Find Val: Website: http://vitalaxispt.com/Instagram: @Vital.axis.methodYouTube: VitalaxisWorkshops: link in Val’s Instagram BioTimestamped Show Notes: 0:00 — Intro & Meet Val Brown~1:00 — What Is the Vital Axis Method?~2:30 — Pelvic Floor Beyond Pregnancy & Kegels~5:00 — The Neurology & Shame Behind the Pelvic Floor~8:00 — Chronic Stress, Burnout & Pelvic Health~10:00 — Exercise, Movement & Whole-Body Connection~12:30 — Why Women's Health Is Dismissed~16:00 — One Thing Everyone Should Know~17:00 — Rapid Fire: Books, TV, Matcha vs. Coffee~22:00 — Where to Find Val

    23 min

  4. May 13

    Beyond Crunches: The Real Science of Core Strength with Tyler Valencia

    Most people think core training is just doing crunches — but it's so much more than that. In this episode, I sit down with fitness educator and KIPS founder Tyler Valencia to break down what the core actually is, why functional movement matters more than endless ab exercises, and how core strength connects to back pain, longevity, and everyday life. We also do a fun myth-busting true or false round covering six-packs, soreness, spot training, and planks. Whether you're just getting started or you've been at this for years, this one's for you. Topics covered: What the core really is (hint: it's not just your abs)Functional vs. isolation trainingCore training and low back painHow training changes after 40Fitness myth-busting: crunches, planks, soreness & moreFind Tyler: Instagram: @_tylervalencia_ @kipsfitnessKIPS Podcast: KIPS Podcast on Spotify, Apple Podcasts, or wherever you listenYouTube fitness workouts: https://www.youtube.com/@kipsfitnessKIPS (fitness education & certifications): https://kipsonline.org/

    33 min

  5. May 6

    Is It Wellness or Dysregulation? The Truth About Mental Health & Wellness Culture

    In this episode, Nikki gets personal about her journey with anxiety and OCD — from high school through motherhood, to her 40's. She opens up about the stigma of being a health and mindset coach and a yoga and fitness instructor while also having anxiety and OCD, and why she believes in bio-individuality: there is no one-size-fits-all approach to your health and well-being. Nikki also tackles the resurgence of thinness culture, now rebranded as "wellness," and breaks down the real tools that help her manage stress — movement, breath work, co-regulation, and community. If you've ever felt like you had to earn your rest or push through everything, this episode is for you. Topics covered: Nikki's personal history with anxiety and OCDMedication, talk therapy, and holistic tools — using all of them togetherOver-exercising as a form of OCD and the shift to intuitive movementWhy your nervous system needs a foundation before anything elseThe return of thinness culture and how to protect yourself and your kidsCo-regulation and the power of communityThe difference between discipline and dysregulation As mentioned in this episode: 21 Day Mindset Reset https://stan.store/nikklanigan/p/31day-nervous-system-reset-program

    22 min

  6. May 4 ·  Bonus

    Bonus: New Month, New Week — Gratitude & Abundance Activation Meditation

    In this special bonus episode, Nikki Lanigan of Fit, Fun, and Frazzled guides you through a powerful activation meditation focused on gratitude and abundance. Whether you're walking, cooking, or sitting in stillness, this practice will help you slow down, reconnect with your body, and recognize the abundance already present in your life. Nikki also shares details about her 21-Day Mindset Reset — a program designed for women 40+ who feel overwhelmed, burnt out, and ready for a fresh start. You'll receive daily audio activations, a reset workbook, and access to a private Telegram community. In this episode: A guided body scan to cultivate gratitudeAbundance affirmations to repeat silently or aloudA visualization practice for the week and month aheadAn invitation to embody your best selfLinks mentioned: Check the show notes to sign up for the 21-Day Mindset Reset. https://stan.store/nikklanigan/p/31day-nervous-system-reset-program

    18 min

  7. Apr 29

    Community, Consistency & Cap & Gown: What I Didn't See Coming This End of April

    Nikki Lanigan gets honest about three things nobody talks about enough: the magic of women who genuinely support each other (she found them inside a 40-day meditation challenge), what actually happens when you post on Instagram every day for 40 days straight, and why graduation season hits so much harder than anyone warns you. Plus a breathing technique to get through all of it. As Mentioned in the show: Mantra Match – 15% off with code NIKKIWELLNESS⁠⁠https://mantramatcha.com/⁠⁠Neeshi Protein Powder – 20% off your first orderwith code NIKKIYOGA20: www.neeshi.com⁠

    24 min

  8. Apr 22

    The F*ck It List: Midlife, Self-Care & Owning Your Next Chapter (with Dr. Erin Nitschke & Jessica H. Mauer)

    In this episode, Nikki sits down with Dr. Erin Nitschke and Jessica H. Mauer, co-hosts of the Fit and Flustered podcast, for a raw, real, and hilarious conversation about what it actually feels like to be a woman navigating midlife. Time Stamp: [0:00] Intro & meet your guests[5:50] Navigating midlife in the fitness industry[6:20] Midlife clarity: values & what you'll no longer tolerate[7:30] Rediscovering joy in movement, food & everyday life[9:00] The "F**k It List" vs. the bucket list[10:30] Perimenopause & the gift of not giving a f*ck[11:45] Whimsy, rage & the Persephone meme[12:00] Self-care vs. self-preservation — a spa day is CPR, not care[13:15] Showering is NOT self-care. That's hygiene.[14:30] Notification overload & protecting your energy[16:00] Why "balance" is a myth — the tide analogy[17:50] Setting boundaries without guilt — two ways to say no[20:15] What Gen Z already figured out about boundaries[21:20] Where to find Erin & Jess Jessica H. Maurer and Dr. Erin M. Nitschke Podcast: Fit and Flustered — subscribe wherever you listen! Bios: Dr. Erin M. Nitschke is a nationally recognized leader in health coaching, exercise science, and fitness education, with more than 23 years of experience spanning higher education, industry leadership, and direct client care. Erin Nitschke, NFPT-CPT, NSCA-CPT, ACE Health Coach, ACE-CPT, Fitness Nutrition Specialist, Therapeutic Exercise Specialist, Pn1, FNMS, and DSWI Master Health Coach, is a seasoned college professor in health and human performance dedicated to advancing evidence-based practice and professional education. As Dean of Workforce and Curriculum at Lionel University, she leads the development and implementation of certificate through graduate-level programs, shaping the next generation of health and exercise professionals. She holds a Doctor of Education in Adult and Post-Secondary Education, along with graduate and undergraduate degrees in kinesiology and exercise science from the University of Wyoming.  To connect with Dr. Nitschke, email her at erinmd03@gmail.com or connect on Instagram @nitschkeerin.Blog: http://www.belivestaywell.com/Facebook: https://www.facebook.com/belivestaywell/Twitter: @belivestaywell1 or @erinmd03 Jessica H. Maurer is a recognized wellness business consultant, strategist, and keynote speaker dedicated to helping professionals overcome burnout and cultivate mental wellness. Through international presentations, workshops, and consultations, she empowers individuals and organizations to move from overwhelm to clarity, resilience, and sustainable success. With a dynamic stage presence, Jessica delivers actionable insights, fresh ideas, and inspiring strategies that drive personal and professional transformation. Her expertise in wellness, leadership, and career growth positions her as a sought-after voice for fostering balance, emotional health, and lasting impact in high-pressure industries. Jessica has over 20 years of experience delivering long-form workshops and keynote presentations, emceeing events, and consulting with clients across industries and audiences of all sizes. She has presented on international stages for leading conferences and organizations, authored widely published content, and continues to shape the way fitness and wellness professionals approach both physical and mental well-being. Jessica is the IDEA Fitness Leader of the Year 2026, and now serves as Director of Education for the Mental Wellbeing Association, where she develops innovative programs and content that blend science-based strategies with a holistic, uplifting approach to wellness. Jessica H. Mauer🌐 jessicahmauer.com | Instagram: @jessicahmauer | LinkedIn: Jessica H. Mauer

    23 min
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About

Still figuring it out, just like you. Mindset, movement & midlife magic. Yoga teacher, podcast host, burnout un-doer. A wife and mom trying to balance my frazzled life. A podcast about Health, wellness, fitness, yoga, business and life.

Information

  • Creator
    Nikki Lanigan
  • Years Active
    2020 - 2026
  • Episodes
    342
  • Rating
    Explicit
  • Copyright
    © Nikki Lanigan
  • Show Website
    Fit, Fun, and Frazzled