If you want to achieve your health, fitness, and performance goals, wanting them isn’t enough. You must love the process. Here’s how. The post NS83: You Must Love the Process appeared first on Nia Shanks.Oleh Nia Shanks

It’s great when you “feel like” working out and eating well, but what about when that motivation is gone? See why “feeling like it” isn’t a requirement. The post NS82: “Feeling Like It” Isn’t a Requirement appeared first on Nia Shanks.Oleh Nia Shanks

Health and fitness should make you feel good about yourself. It shouldn’t be defined by obsession, frustration, guilt, or a negative body image. The post NS81: Health and Fitness Should Make You Feel Good About Yourself appeared first on Nia Shanks.Oleh Nia Shanks

If it was so easy to love every part of your body, you would’ve done it by now. Thankfully, there’s a better way to handle body parts you don’t love. The post NS80: You Don’t Have to Love Every Part of Your Body appeared first on Nia Shanks.Oleh Nia Shanks

Lots of people admit to struggling with nutrition. It’s understandable because it can be very frustrating. You should try this simple exercise. The post NS79: Struggling with Nutrition? Try This. appeared first on Nia Shanks.Oleh Nia Shanks

Long-term success is not just about workout performance. There are many wins that are just as valuable, and they can’t be found in photos or a training log. The post NS78: It’s Not Just About Workout Performance appeared first on Nia Shanks.Oleh Nia Shanks

Want to feel great about yourself and give your workouts purpose and focus? You should ask yourself, “What else can I do?” The post NS77: You Should Ask Yourself “What Else Can I Do?” appeared first on Nia Shanks.Oleh Nia Shanks

One of the worst things you can do when faced with challenges in your exercise and nutrition habits is overthink things. The post NS76: Don’t Overthink Things appeared first on Nia Shanks.Oleh Nia Shanks

You want to improve your health and fitness lifestyle, but you feel like you have to get rid of diet and exercise baggage. Here’s how to do it. The post NS75: How to Get Rid of Diet and Exercise Baggage appeared first on Nia Shanks.Oleh Nia Shanks

If you tend to berate yourself every time you slip up in your health and fitness journey, you need to stop being so hard on yourself. The post NS74: Stop Being So Hard on Yourself appeared first on Nia Shanks.Oleh Nia Shanks

You should set short- and long-term goals for your health and fitness efforts. Here’s why, and how to choose the best ones for you. The post NS73: Why You Need Short- and Long-Term Goals appeared first on Nia Shanks.Oleh Nia Shanks

Has your workout motivation vanished and you’re not sure why? It’s okay to coast through workout slumps. You may even be able reignite motivation. The post NS72: Coast Through Workout Slumps appeared first on Nia Shanks.Oleh Nia Shanks

Do you get frustrated when you have a bad workout? If you think every workout must be awesome or it’s worthless otherwise, see how to handle bad workouts. The post NS71: How to Handle Bad Workouts appeared first on Nia Shanks.Oleh Nia Shanks

Have you tried a diet or workout program someone swore by but didn’t get great results and thought, “What’s wrong with me?” Well, you are not the problem. The post NS70: You are Not the Problem appeared first on Nia Shanks.Oleh Nia Shanks

If you want to get the best results from your workouts, and feel great while doing so, you need to know how to listen to your body when strength training. The post NS69: How to Listen to Your Body When Strength Training appeared first on Nia Shanks.Oleh Nia Shanks

If you’re an advanced lifter and only have dumbbells for your at-home workouts, you need to use these 9 ways to make dumbbell workouts more advanced. The post NS68: 9 Ways to Make Dumbbell Workouts More Advanced appeared first on Nia Shanks.Oleh Nia Shanks

I used to obsess over food and use exercise as punishment. That was then. Food and fitness no longer dominate my life, and my results haven’t suffered. The post NS67: Food and Fitness No Longer Dominate My Life appeared first on Nia Shanks.Oleh Nia Shanks

Struggle to work out consistently? These 8 tips will show you how to be more consistent with workouts so you can achieve the results you deserve. The post NS66: How to be More Consistent with Workouts appeared first on Nia Shanks.Oleh Nia Shanks

An exercise causes pain. You have an injury. The gym closed during a pandemic. Your response should be the same: Focus on what you CAN do, not what you can’t. The post NS65: Focus on What You CAN Do appeared first on Nia Shanks.Oleh Nia Shanks

You’re stronger than you realize, and I’ll prove it with a simple, but challenging, three-exercise workout. This is the key to achieving better results. The post NS64: You’re Stronger Than You Realize (The Key to Better Results) appeared first on Nia Shanks.Oleh Nia Shanks

Do you experience knee pain or discomfort with single-leg exercises? These 7 tips will help you perform single-leg exercises pain free. The post NS63: 7 Tips to Fix Knee Pain Single-Leg Exercises appeared first on Nia Shanks.Oleh Nia Shanks

Has the number on the scale ever made you feel terrible about yourself? Are you happy only if it goes down and get frustrated if it goes up, or stays the same? Then you need to listen to this. The post NS62: Has the Number on the Scale Ever Upset You? appeared first on Nia Shanks.Oleh Nia Shanks

Could you benefit from saying, “Screw fat loss!”? Let’s find out with this quick quiz. The post NS61: Quick Quiz to See if You Should Say “Screw Fat Loss!” appeared first on Nia Shanks.Oleh Nia Shanks

We’ve all seen the usual “before and after” weight loss photos. That’s not what we’ll be discussing today. Instead, we’ll reveal what could be an ever better “before and after” worth striving for. The post NS60: A Different (Better!) Kind of “Before and After” appeared first on Nia Shanks.Oleh Nia Shanks

It’s the reason many women joined a gym and started working out for the first time: fat loss. And too many of us think it’s the only fitness goal we can have. But enough is enough. It’s time to say, “Screw fat loss!” The post NS59: Can You Remember the Last Time You Weren’t Trying to Lose Fat? appeared first on Nia Shanks.…

In Part 3 of the Screw Fat Loss audio series, Nia explains why there are no “one-weird tricks” when it comes to saying “Screw fat loss!” and what truly matters for achieving results. The post NS58: No “One-Weird Tricks” Were Involved appeared first on Nia Shanks.Oleh Nia Shanks

In Part 2 of the Screw Fat Loss audio series, Nia shares what she learned after realizing, “If obsessing over fat loss and disliking my body was an effective approach, it would have worked by now,” and what she did after. The post NS57: The Fat Loss Paradox, Part 2 appeared first on Nia Shanks.Oleh Nia Shanks

Part 1 of the “Screw Fat Loss” audio series. Nia begins this series by sharing her past experience with being obsessed with fat loss and trying to “hate her way” to a leaner body, and what she calls The Fat Loss Paradox. The post NS56: The Fat Loss Paradox, Part 1 appeared first on Nia Shanks.Oleh Nia Shanks

Can you remember the last time you weren’t trying to lose fat? Too many women can’t. There’s more to working out than chasing a smaller number on the scale. The post NS55: When Was the Last Time You Weren’t Trying to Lose Fat? appeared first on Nia Shanks.Oleh Nia Shanks

As gyms reopen from the COVID-19 pandemic, people are concerned they gained weight over the months. But don’t focus on fat loss as you return to the gym. The post NS54: Don’t Focus on Fat Loss as Gyms Reopen appeared first on Nia Shanks.Oleh Nia Shanks

Our daily lives look much different than they did a month ago, and it’s silly to suggest that we should all be using the Coronavirus pandemic to get in the best shape of our lives. The post NS53: The Coronavirus Pandemic Isn’t the Time to Get in the Best Shape of Your Life appeared first on Nia Shanks.…

Having goals is great, but the dark side of health and fitness goals is revealed when they blind you from appreciating what you’ve already achieved. The post NS52: The Dark Side of Health and Fitness Goals appeared first on Nia Shanks.Oleh Nia Shanks

Did you know you can eat well and work out for reasons other than fat loss? If you’re doing any of these 9 things, it’s time to stop focusing on fat loss. The post NS51: 9 Ways to Know You Should Stop Focusing on Fat Loss appeared first on Nia Shanks.Oleh Nia Shanks

Here are 6 unpopular truths about fitness-focused New Year’s resolutions. If you’re considering a “go on a diet” or “lose weight” resolution, read this. The post NS50: 6 Unpopular Truths about Fitness-Focused New Year’s Resolutions appeared first on Nia Shanks.Oleh Nia Shanks

Health and fitness should be empowering and make your life, and you, better. Too often we get off track with the nonsense surrounding food and fitness. The post NS49: Make Health and Fitness the Empowering Lifestyle It Should Be appeared first on Nia Shanks.Oleh Nia Shanks

It’s pretty screwed up that feeling guilty after eating any food is even an optional response. Yet so many of us do it. It’s time to stop feeling guilty for eating any food. The post NS48: How to Not Feel Guilty for Eating Your Favorite Foods appeared first on Nia Shanks.Oleh Nia Shanks

The 100-Day Reclaim book is now available. One hundred daily readings to make health and fitness as empowering as it should be. The post NS47: The 100-Day Reclaim Book is Here appeared first on Nia Shanks.Oleh Nia Shanks

This podcast episode answers one of the most commonly asked questions, “How can I stay motivated to work out?” The post NS46: How Can I Stay Motivated to Work Out? appeared first on Nia Shanks.Oleh Nia Shanks

You don’t have to give all of your favorite foods and recipes a healthy makeover. The post NS45: Everything You Eat Doesn’t Need a Healthy Makeover appeared first on Nia Shanks.Oleh Nia Shanks

In this special podcast episode, Nia answers a question from a reader who asks how she can stop overeating after workouts. And what does she do since she feels like she deserves dessert after a meal? The post NS44: Reader Asks How to Stop Overeating after Workouts appeared first on Nia Shanks.Oleh Nia Shanks

Does it feel like you’re constantly battling the scale? Does the number affect your mood? Here are 10 things to focus on instead of the scale. The post NS43: 10 Things to Focus on Instead of the Scale appeared first on Nia Shanks.Oleh Nia Shanks

If cardio is something you do just to burn calories, lose fat, or “fix” your body, you’ll hate doing it. Here’s how to make cardio enjoyable. The post NS42: How to Make Cardio Enjoyable appeared first on Nia Shanks.Oleh Nia Shanks

Stop disqualifying your achievements in the gym with words like “just” and “only.” It’s time to celebrate your personal records. The post NS41: To Women Everywhere: Stop Disqualifying Your Achievements in the Gym appeared first on Nia Shanks.Oleh Nia Shanks

Barbell exercises are tremendously useful, but there are some things that must be discussed like: Why barbell exercises? Are they “better” than other tools? We discuss that, and much more, in this episode. The post NS40: Barbell Exercises: What You Need to Know appeared first on Nia Shanks.Oleh Nia Shanks

Does the way you eat and work out feel complicated? Here are 24 tips to uncomplicate how you eat and work out, and bring sanity back to food and fitness. Have a listen. The post NS39: 24 Tips to Uncomplicate How You Eat and Work Out appeared first on Nia Shanks.Oleh Nia Shanks

Health and fitness is causing harm by attaching morality-based judgments to food and fitness. And it’s making women miserable. Here’s how we fix it. The post NS38: Health and Fitness is Making a Mess appeared first on Nia Shanks.Oleh Nia Shanks

Feeling beat up after workouts? You may not be using reps in reserve correctly, if you’re using it at all. Give this a try to feel and perform even better. The post NS37: Feeling Beat Up after Workouts? How to Use Reps in Reserve Correctly appeared first on Nia Shanks.Oleh Nia Shanks

Let’s face it: to get back to working out after a break can seem more challenging than starting in the first place. Here’s how to start back, successfully. The post NS36: How to Get Back to Working Out after a Break appeared first on Nia Shanks.Oleh Nia Shanks

It’s easier than ever for people to hurl insults at us. Here’s how to deal with negative comments about your body, and no longer be affected by them. The post NS35: How to Deal with Negative Comments about Your Body appeared first on Nia Shanks.Oleh Nia Shanks

Learn to lift with this no nonsense guide to a successful beginner strength training journey that’s customized to your needs, preferences, and goals. The post NS34: Learn to Lift: The Beginner Guide to Strength Training appeared first on Nia Shanks.Oleh Nia Shanks