Advertise on podcast: Fit, Fun, and Frazzled

In this episode of Elevate and Align with Nikki, we're breaking down what's in, what's out, and what's coming in the fitness world for 2027. From the American College of Sports Medicine's annual fitness trends report to the rise of group fitness, wearable tech, recovery studios, and competitive fitness events — we're covering it all. I'm sharing why I think women don't need to choose just one style of training, why the shift from appearance-based goals to capability-based goals is so exciting, and my thoughts on the wearable tech boom (spoiler: I'm not a fan). Plus, my predictions for where fitness and wellness are heading, and a reminder that no matter what trends come and go, the fundamentals never change. Follow and Subscribe on Substack. https://nikkilanigan.substack.com/ Book your free 1:1 Discovery Call to see if working together on health and mindset coaching is a right fit. https://calendly.com/nikkiyogaandwellness/chat-to-get-organized-for-r-b-program

Welcome back to Elevate and Align! In this episode, I guide you through a soothing root chakra grounding meditation designed to help you reconnect with the present moment, feel supported, and find stability — no matter where you are or what's on your plate. We explore the root chakra (Muladhara), located at the base of the spine and associated with the color red, through visualization, affirmations, and the healing tones of a crystal singing bowl tuned to the musical note of C. Whether you're lying down, seated, walking, or even driving, this meditation meets you where you are. If you enjoyed this meditation, please leave a five-star rating and review — it helps others find the podcast and lets me know what content you'd like more of. Socials: Instagram - @elevate_and_align_ Substack - https://nikkilanigan.substack.com/

In today's episode I share a recording of a live workshop I co-hosted with Rachael Pachuta the other week. Rachael Pachuta is an Emotional Endurance Coach for high-achieving women navigating life and career transitions. She helps women caught in overthinking and second-guessing get clear on what matters now, trust their decisions, and take a practical next step without waiting for certainty or a perfect plan. Through her Emotional Endurance Method, she helps women build the capacity to face change and create a way forward that fits the life they want. Rachael also writes The Space Between with Rachael on Substack, sharing honest reflections and practical support for women figuring out what comes next. Nikki Lanigan, a yoga/fitness instructor and health and mindset coach who also works in radio and media, and Rachel , an emotional endurance coach and full-time nurse, discuss why it’s difficult for women—especially high achievers balancing work, business, and older kids—to slow down and rest. They explore how productivity can become an identity, how busyness can mask discomfort, and how avoiding feelings can keep people stuck during transitions. Rachel compares emotional endurance to marathon training and shares coaching tools such as taking one small step, waiting 48 hours before decisions, and separating objective truth from self-doubt stories. Nikki discusses meditation misconceptions and offers physical regulation practices including breathwork, EFT tapping, journaling styles, activation meditations while doing tasks, and her CALM method (Check in, Assess, Lower intensity, Move). They share where to find their Substack programs and platforms. 00:00 Meet Nikki and Raechel 01:32 Why Women Stay Busy 02:54 Rest Guilt and Identity 06:03 Sitting With Discomfort 07:31 Emotional Endurance Mindset 08:57 Meditation Myths and Practice 12:22 Small Steps Coaching Tools 17:01 Breathwork and CALM Method 22:24 Where to Find Them 25:14 Closing Thoughts and Goodbye Find Rachael Pachuta: rachaelpachutacoaching.com and on Instagram at @thespacebetweenwithrachael. Substack - The Space Between with Rachael Find Nikki Lanigan: Instagram: @elevate_and_align_ Substack: Elevate + Align with Nikki

On today's episode I am joined by my friend Danielle Lowery, registered nurse, wife and mom of three. October is Breast Cancer Awareness Month. Danielle discovered a lump near her armpit after a normal mammogram, pushed for immediate imaging and biopsy, and was diagnosed August 2025 with triple-negative breast cancer. She describes an aggressive regimen. Danielle discusses parenting through treatment, advocating for care, helpful vs harmful support language, frustrations with “pinkwashing,” redefining wellness and joy, a book recommendation (The Measure), and urges self-exams, timely mammograms, and earlier screening based on family history. Find Danielle on Instagram @danielle.lowery09 Find Nikki on Instagram @elevate_and_align_podcast

In this episode of Elevate + Align, host Nikki welcomes back Ryanne Saucier — second-generation broadcaster, entertainment and media attorney, and creator/host of the podcast "How Do I Do This? with Ryanne." Ryanne shares the deeply personal story of how losing her mother unexpectedly in November 2024 led to the creation of her podcast, born from a moment of prayer and a message she believes came from her mom: "Why don't you create it?" They discuss how the creative process has been healing through grief, how friendship dynamics shift when you're in pain, what wellness actually looks like day to day, and how joy and sadness can coexist. Find Ryanne: Instagram - www.instagram.com/howdoidothispod Listen to her podcast on all major platforms - How Do I do This Pod with Ryanne Find Nikki on Substack - https://nikkilanigan.substack.com/

The last Wednesday of the month a bonus podcast episode will drop. A meditation or a breathing practice.

In this episode of Elevate and Align with Nikki, we're digging into why everything feels like an emergency in midlife — from the mental load of work, kids, aging parents, and notifications, to the habit stacking and multitasking that keeps our nervous systems stuck in overdrive. Nikki introduces the CALM method, a simple four-step framework — Check in, Assess the load, Lower the intensity, and Move or be still — to help you pause, breathe, and create space between the feeling of urgency and your reaction. Plus, a guided breathing exercise you can try right now, and a reminder that not everything and not everyone deserves immediate access to you. Links to Nikki's Substack and the free CALM Method guide are in the show notes. Free Calm Method Guide - https://stan.store/nikklanigan/p/get-my-free-calm-method- Substack - https://substack.com/@nikkilanigan?r=usp93&utm_medium=ios

In this episode, Nikki sits down with Chelsea Piazza Willsey author of Finding Chelsea: How Cancer Ripped Me Open and Brought Me Home. Chelsea shares her raw, honest journey from a breast cancer diagnosis at 37 — with two small children at home — to the unexpected reckoning that came after treatment ended. They dive into the impossible standards women hold for themselves, the identity loss that comes with being a patient, and how feng shui became the unexpected tool that helped Chelsea rediscover who she really is. In this episode: Chelsea's cancer diagnosis at 37 while balancing motherhood and an HR executive careerWhy life after cancer is oddly harder than treatmentThe impossible standards women set for themselves in today's societyHow donating a kidney to her brother was part of a pattern of over-serving othersThe awakening: "What's the point of life? What do I want to be remembered for?"How feng shui helped Chelsea reclaim control and reinvent her space — and herselfMind, body, spirit: why you can't ignore one and favor the othersThe mom guilt of not knowing how to talk to your kids about cancerRapid-fire round: Buffy, Practical Magic, mantras, and what wellness means nowGuest Links: Book: Finding Chelsea: How Cancer Ripped Me Open and Brought Me Home — available October 1 on Amazon and Barnes & NobleWebsite/business: https://sunbloomawakening.comInstagram (business): @sunbloom_awakeningInstagram (decorating/feng shui): @decoratingw.purpose

This episode on financial literacy, money psychology, and how spirituality and manifestation can coexist with practical money management. She clarifies she is not a financial advisor and critiques “woo” financial advice that encourages people to spend money they don’t have on challenges or expensive coaching by maxing out credit cards. Nikki advocates for building a savings cushion, understanding cash flow, debt and interest rates, and learning about retirement options like 401(k)s (including employer matches), IRAs, and 529 college savings plans. She frames financial stability as supporting nervous system regulation and wellness. She discusses Tara Swart’s The Source and summarizes key ideas from Morgan Housel’s The Psychology of Money, emphasizing spending less than you make, saving consistently, investing long term, compounding, and defining “enough." Time Stamp: 00:00 Welcome to the Podcast 00:30 Money Meets Manifestation 02:12 Why We Need Both Worlds 04:08 Gabby Bernstein Manifestation Challenge 07:18 Calling Out Costly Coaching 10:43 Practical Money Basics 15:01 The Woo Woo Side 17:46 Books and Money Lessons 22:46 Your Next Money Steps 24:04 Be Both Spiritual and Practical Find Nikki online: Substack - https://nikkilanigan.substack.com/ Instagram - www.instagram.com/elevate_and_align_podcast

Welcome back to Season 7 of Elevate + Align with Nikki! This episode is all about navigating September — from sending kids off to college and back-to-school jitters, to the everyday systems that keep home life running smoothly. Nikki shares her go-to dinner shortcuts, after-school snack ideas, favorite books and planners for teens, and more. Find Nikki: Instagram: @elevate_and_align_podcast Substack: https://nikkilanigan.substack.com/?utm_campaign=profile_chips

Elevate + Align with Nikki (formerly Fit, Fun, and Frazzled Podcast) is a podcast for women navigating real midlife — covering strength, stress, motherhood, perimenopause, wellness, and pop culture. Host Nikki Lanigan brings real conversations for real women, focused on strong bodies, calm minds, and wellness that supports your life instead of taking it over. No perfection, no wellness BS — just honest talk for this next chapter. Season 7 is coming — new episodes start Wednesday, September 7thRebrand announcement: the show formerly known as Fit, Fun, and Frazzled is now Elevate + Align with NikkiWhat to expect this season: strength, stress, motherhood, perimenopause, wellness, and pop culture — real talk for real women in midlife

This is a replay of one of our most popular episodes from over a year ago! If you've ever felt burnt out, overwhelmed, or like your worth is tied to your productivity — this one's for you. Nikki dives into the #girlboss era, hustle culture, people-pleasing, and how to finally break free. She also explores whether our parents had it just as hard, and what it actually means to redefine success on your own terms. In This Episode: How the #girlboss era sold us on "doing it all" — and what it really cost usThe physical, mental, and emotional toll of hustle culturePeople-pleasing: why we do it and how to heal5 practical ways to break free from hustle cultureDid our parents have it just as hard? Gen X vs. Millennial burnoutWhy slowing down is not weakness — it's growthResources & Links: Neeshi Protein Powder — Use code NIKKIYOGA20 for 20% off: [www.neeshi.com]🍵 Mantra Matcha — Use link for 15% off: [mantramatcha.com]📬 Subscribe to Elevate & Align on Substack for weekly podcast episodes during summer break: For Paid subscribers {https://substack.com/@nikkilanigan}Connect with Nikki: Instagram: @elevate_and_align_Instagram: @fitfunandfrazzledpodcastSubstack: Elevate &Align https://substack.com/@nikkilanigan

In this episode, host Nikki Lanigan welcomes you into a special summer solstice edition of the show. Nikki opens with a guided Summer Solstice Activation Meditation — and visualization practice to help you release what's heavy and step into the second half of 2026 with clarity and intention. From there, Nikki dives into the yoga philosophy behind the summer solstice — the longest day of the year and the peak of solar energy — and why it's the perfect midyear checkpoint (no January required). She walks you through three simple but powerful prompts to use as your mid-year reset: She's taking July and August off from the main podcast feed, but will continue dropping shorter, bite-sized episodes exclusively for Substack subscribers (Elevate and Align with Nikki). Links & Resources: Subscribe to Nikki's Substack: Elevate and Align with Nikki https://substack.com/@nikkilaniganRate & review the showShare this episode with someone who needs a mid-year reset

Summer is beautiful — but let's be honest, it can completely derail the routines that keep us grounded. In this episode, Nikki talks about why you don't need a perfect schedule, you need rhythm. She breaks down how to create your "Summer Three" — the three anchors that keep you feeling like yourself even when schedules go out the window. From exercise and meditation to food and mindset, this episode is your permission slip to enjoy summer fully without abandoning yourself in the process. Substack article - https://open.substack.com/pub/nikkilanigan/p/how-to-have-an-80s-and-90s-summer?r=usp93&utm_campaign=post&utm_medium=web * As mentioned in episode, sponsors and affiliates: Mantra Matacha - 15% off with code NIKKIWELLNESS ⁠⁠https://mantramatcha.com/⁠⁠ Neeshi Protein Powder - 20% off your first order with code NIKKIYOGA20 www.neeshi.com⁠Gloci - Use code ELEVATE_AND_ALIGN_ for 10% off your order  https://getgloci.com/ELEVATE_AND_ALIGN_

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