Fit, Fun, and Frazzled

In today’s episode, we’re diving deep into the sacred and often overlooked practice of energy hygiene. In a world that’s louder, faster, and more chaotic than ever, protecting your peace isn’t a luxury it’s a necessity.

If you’ve ever felt emotionally drained after scrolling social media, spending time with certain people, or simply existing in a high-stress environment… this one’s for you.

We’ll explore:

• What energy hygiene actually means

• Signs you’re energetically depleted

• Where and how we leak energy daily

• My favorite spiritual and practical tools to reset your energy field

• How to become a high-frequency lighthouse in your own life

• Why tending to your own energy helps you stop leaking frustration, stress, or bad moods onto others — especially your family, coworkers, and community

• Why protecting your peace is an act of leadership, not selfishness

This episode is a blend of grounded guidance and spiritual wisdom for empaths, highly sensitive souls, moms, midlife women, and anyone feeling overstimulated in today’s world.

May is mental health awareness month. Welcome to this peaceful moment. Find a comfortable seated or lying down position. Allow your eyes to softly close.

Take a slow, deep breath in through your nose…

And exhale fully out of your mouth.

Let yourself arrive in this moment.

Let go of anything that came before now.

This time is for you.

Find Nikki on Instagram at @fitfunandfrazzledpodcast

and on Substack at https://nikkilanigan.substack.com/

In this deeply grounding episode of Fit, Fun, and Frazzled, Nikki explores The 7 Spiritual Laws of Yoga, based on the teachings of Deepak Chopra and David Simon, and beautifully weaves them together with the Yoga Sutras of Patanjali. This isn’t just a conversation about yoga as movement, it’s about yoga as a way of life.

At the heart of it all? Ahimsa — the sacred principle of nonviolence, compassion, and empathy. Nikki shares how each spiritual law connects to Ahimsa and how we can embody these teachings both on and off the mat.

Whether you’re a yogi, a busy mom, a wellness seeker, or simply feeling overwhelmed by the world right now, this episode is your reminder to soften, to breathe, and to return to yourself.

What You’ll Learn:

• The 7 Spiritual Laws of Yoga and how to apply them in your daily life

• The connection between ancient yogic wisdom and modern mental health

• The Eight Limbs of Yoga and why Ahimsa (nonviolence) is the foundation

• How to practice yoga beyond the poses — through compassion, stillness, and intentional living

• Real-life, grounded examples of living yoga off the mat

• Why softness is strength in today’s fast-paced, judgmental world

Key Takeaways:

• You are pure potential. You are not your roles or your productivity.

• Yoga is not a performance. It’s a path of presence, peace, and purpose.

• Ahimsa starts with you. Speak kindly to yourself. Honor your body. Breathe before reacting.

• Let go of perfection. Embrace detachment, rest, and divine timing.

• Live your Dharma. You are here for a reason, and the world needs your light.

Resources Mentioned:

• The Seven Spiritual Laws of Yoga by Deepak Chopra and David Simon

• The Yoga Sutras of Patanjali

Connect + Share:

If this episode spoke to your heart, share it with someone you love.

Take a screenshot and tag Nikki on Instagram: @nikkilanigan.yogaandwellness and @fitfunandfrazzledpodcast

Let us know, which spiritual law resonated most with you?

Until next time, move through your day with breath, courage, and compassion, even in a world that sometimes forgets how badly it needs it.

Why do some people in the wellness space seem always sick, those of us doing “everything right” are exhausted, bloated, anxious, and burned out? While others who eat fast food, junk food, never practice mindfulness, and never meditate, feel totally fine, like my husband?

In this episode, I dive into the wellness paradox and breaks down why the health-conscious are often stuck in cycles of symptoms. From hyper-awareness to nervous system overload, to the invisible mental load women carry daily, it’s not just what you eat, it’s what you believe and what you carry.

I explore how:

• ​ Stress and over-responsibility affect female hormones and gut health
• ​ Wellness can quietly become a new identity that keeps us in “healing” mode and constantly personal development mode.
• ​ The pressure to be perfect in health adds more stress than it solves

This one’s for every woman who’s ever thought: Why am I doing all this and still not feeling well

I also talk about the hidden side of chronic symptoms. You’ll learn how belief, stress, and mindset shape the body, and why doing all the “right” things isn’t the full story.

Connect:

Instagram

@nikkilanigan.yogaandwellness

@fitfunandfrazzledpodcast

Substack

https://nikkilanigan.substack.com/

What You’ll Hear in This Episode:

• Why Nikki has felt out of alignment with the holistic health & wellness world lately

• How fear-based and judgmental content has taken over the space

• Why wellness shouldn’t be about extremes or perfection

• The shift from authentic healing to aesthetic-driven content

• The pressure to follow trends, avoid ingredients, and “do wellness right”

• Why Nikki is choosing peace over perfection

• What wellness means to her now as a mom of teens and full-time working woman

• Nostalgic practices that are helping Nikki reconnect with joy

• Why movement, music, and a slower pace are her go-tos right now

Final Takeaway:

You’re not alone if you feel lost in the wellness world. There’s room for nuance, for realness, for joy. You don’t have to choose sides. You can be both intuitive and informed.

Connect with Nikki:

Instagram: @nikkilanigan.yogaandwellness and @fitfunandfrazzledpodcast

Website: www.nikkiyogaandwellness.com

Please enjoy this meditation from last April 2024.

This is a meditation I made up and have been doing regularly. This is an active moving meditation with some jumps, Aura Sweeps, and somatic movements that just come naturally to you.

Please enjoy this previously recorded episode from 2024.

In this powerful conversation, I sit down with Victoria Mann, founder of Ayurvedic Alchemy™️, to talk about healing, channeling miracles, and aligning with your highest path. Victoria shares her personal story of how she was willing to be willing to let the miracle in, and how that willingness led to the creation of her signature Ayurvedic Alchemy Practitioner Training.

Victoria is a Chopra Global Certified Perfect Health Instructor (Ayurvedic Lifestyle + Quantum Science), psychic medium, Reiki Master, Integrative Energy Therapy Practitioner, and expert in Emotional Freedom Technique (EFT), Kriya Yoga, and Barre Yoga. With over a decade of professional experience and a lifelong study of metaphysics, she bridges ancient wisdom with modern energy practices to help people reach emotional freedom, abundance, and happiness.

We discuss:

• How Ayurvedic Alchemy™️ came to be

• Her white light experience and divine guidance

• The science of energy and vibration in healing

• How Quantum and Vedic science support spiritual awakening

• The 5 elements of the Akashic Records: Ether (spirit), Air (thought), Fire (will), Water (emotion), and Earth (action/manifestation)

• How she channels soul-purpose path lessons from the Akashic Records

• The power of willingness when manifesting and healing

• A live card reading at the beginning (watch it on YouTube!)

Spirit moves through her in this episode in the most beautiful way. It’s raw, magical, and filled with messages that just might be exactly what you need today.

Connect with Victoria Mann:

Website: https://www.nextlevelhappy.com

Instagram: @victoriamannifest

Podcast: Next Level Happy

YouTube: Next Level Happy

Follow me (Nikki) for more mindfulness, mindset, and intuitive movement:

Instagram: @nikkilanigan.yogaandwellness

Podcast Instagram: @fitfunandfrazzledpodcast

YouTube: Nikki Lanigan Yoga & Wellness

April is stress awareness month. Please enjoy this walking meditation.

Welcome to a special episode of Fit, Fun, and Frazzled! Today,we’re diving into a Pink Full Moon meditation to help you release, renew, and manifest.

The Pink Full Moon on April 12,  2025, marks a time of transformation. It’s a chance to reflect, let go of what no longer serves you, and align yourself with fresh energy and new beginnings. Find a quiet space, grab a journal if you’d like to reflect afterward, and let’s begin.

Follow Nikki online at @fitfunandfrazzledpodcast and @nikkilanigan.yogaandwellness

April is stress awareness month.

In this short and simple meditation, Nikki guides you through a breath awareness practice designed to calm your nervous system and ground you in the present moment. Perfect for Stress Awareness Month, or anytime you feel overwhelmed. Just a few minutes to reset, breathe, and return to calm.

Connect on Instagram:

www.instagram.com/fitfunandfrazzledpodcast

www.instagram.com/nikkilanigan.yogaandwellness

Welcome to this week's meditation on Fit, Fun, and Frazzled. I’m so glad you’re here, taking this time to reset and realign as we begin a new week. This is a quick 8 minute meditation.

Let this be a moment just for you, to breathe, to release, and to welcome in clarity and ease.

Find a comfortable seated position or lie down. Close your eyes and allow your body to soften. Let your hands rest gently by your sides or on your heart.

This meditation will help clear away stress, get centered, and set an intention for the week ahead. It’s perfect for those feeling frazzled and in need of calm focus.

You can practice this meditation any day of the week, it does not have to be a Monday. This is a great meditation to do a quick reset whenever you need it.

Find Nikki:

Instagram - www.instagram.com/fitfunandfrazzledpodcast

www.instagram.com/nikkilanigan.yogaandwellness

We will practice box breath, breath of fire, alternate nostril breathing, and breath of fire through your mouth releasing stress and calling in what we need while brining in energy.

* If you are pregnant do not do breath of fire or hold your breath.

*Be mindful that some breathing techniques may make some individuals dizzy. Please stop if you become lightheaded or dizzy.

* Disclaimer:

Fit, Fun, and Frazzled Podcast is for information, entertainment, and inspiration only. You are in charge of your own health and wellbeing. By using my programs and listening to my podcasts, you agree to absolve me of any liability or loss that you may incur from use of the information, materials, and workouts. I do not assume liability for accidents or injuries.

Please enjoy this week's meditation.

Make sure to subscribe to Fit, Fun, and Frazzled Podcast and share this with someone you know who can use this right now too.

 That infamous blue Monday often labeled the most depressing day of the year, the 3rd Monday of January.

 So if you're feeling a little down sluggish or just plain meh, Like me right now, you are not alone and I've got your back. And in this episode, we'll explore what causes these feelings. Why does time of year can feel so heavy and most importantly, how to shift your mindset, lift your energy and move into 2025 feeling lighter, brighter, and more aligned.

** Disclaimer: The information provided here is for general purposes only and should not be taken as medical or professional advice. If you’re experiencing persistent feelings of sadness, anxiety, fatigue, or other symptoms that are impacting your daily life, it may be more than just the “winter blues” or seasonal affective disorder. Please seek support from a licensed mental health professional, counselor, or medical provider. Early intervention is essential for your well-being. You don’t have to navigate this alone, help is available.

Follow Nikki on Instagram:

@fitfunandfrazzledpodcast

@nikkilanigan.yogaandwellness

Sponsors:

Mantra Match: mantramatacha.com 15% off with code NIKKIWELLNESS

Sakara: 25% off if purchased in December Level II Detox

https://www.pjatr.com/t/8-12225-291422-184534

Discount code - NIKKIWELLNESSSAKARA

Neeshi - Protein Powder for females dealing with hormone health wether its is teens and periods or midlife hormone change.

www.neeshi.com/NIKKIYOGA20 for 20% off your first order.

Discount code: NIKKIYOGA20

In this episode of Fit, Fun, and Frazzled, Nikki talks about a question many women in midlife ask themselves: Is heavy lifting the only way to build strength and improve body composition? As we age, maintaining muscle mass becomes increasingly important, but does that mean we have to push our bodies to muscle failure by lifting heavy weights?

This episode explores the science behind muscle growth, discussing the role of different muscle fibers, hormonal changes, and the potential risks that heavy lifting can pose—especially for those in their late 40s and beyond who may struggle with inflammation, back issues, and injury risks.

We talk about the differences between Type I and Type II muscle fibers, and how varying your workout routine could offer similar benefits without the strain of heavy lifting.

The episode also touches on alternative training methods such as bodyweight exercises, Pilates, resistance bands, and strength-focused yoga, which are kinder to the joints and can still lead to lean muscle mass and body composition improvements. We discuss the importance of muscle stimulation and how exercises focusing on endurance and muscle engagement can provide effective results while reducing the risks of injury.

In addition, we address the emotional and mental impacts of pushing to muscle failure and the often-overlooked benefits of more intuitive movement practices. Our conversation emphasizes the importance of listening to your body, balancing different types of workouts, and finding a sustainable routine that builds strength without leading to burnout or physical stress.

Key Takeaways:

• Heavy lifting isn’t the only way to build strength and improve body composition.

• Exploring alternative methods like Pilates, bodyweight exercises, and yoga can offer similar benefits with lower risk of injury.

• Intuitive movement and listening to your body play a crucial role in developing a sustainable fitness routine.

• Addressing the hormonal changes that impact muscle mass and strength as we age.

Find Nikki on Instagram:

@fitfunandfrazzledpodcast

@nikkilanigan.yogaandwellness

Sponsors:

Protege Painless Stilettos https://www.protegefootwear.com

Code: NIKKIWELLNESS at checkout for 30% off

Mantra Matcha

www.mantramatcha.com

Code: NIKKIWELLNESS at checkout for 15% off

 It is the new year, 2025, and there's always a lot of talk about New Year's resolutions and setting big goals, but here is the thing. Not everyone needs a New Year, New You. What if this year, instead of chasing perfection or piling on unrealistic goals, we choose to slow down, to reflect, and to focus on what actually serves us.

 We'll explore why so many resolutions fail, what the statistics say about goal setting, and how we can approach the new year with intention.

 I'll share two powerful tools, a Rage Journal and Do Not Bring List, to help you release what no longer serves you and working on stepping into 2025 with clarity and purpose. We'll also talk about detoxes and cleanses and why I hate those words. And maybe if you do choose to add some nourishing foods into your new year, a great company that can help is.

Podcast and episode mentioned in this episode: Sakara Life Podcast How To Detox Healthfully with Danielle and Whitney

https://podcasts.apple.com/us/podcast/the-sakara-life-podcast/id1502780406?i=1000680665910

Sponsors:

Mantra Match: mantramatacha.com 15% off with code NIKKIWELLNESS

Sakara: 25% off if purchased in December Level II Detox

https://www.pjatr.com/t/8-12225-291422-184534

Discount code - NIKKIWELLNESSSAKARA

Neeshi - Protein Powder for females dealing with hormone health wether its is teens and periods or midlife hormone change.

www.neeshi.com/NIKKIYOGA20 for 20% off your first order.

Discount code: NIKKIYOGA20

Welcome to this special New Year meditation. Together we will call upon the energies of Archangel Michael to guide us toward emotional healing, clarity, physical well-being, and a renewed sense of purpose in the new year.

Find Nikki on Instagram:

@fitfunandfrazzledpodcast

@nikkilanigan.yogaandwellness

The last new moon of the year is tomorrow 12/30/24. Plant the seeds of intention.

this meditation is designed to keep the focus on calling in and nurturing new intentions for a fresh start in 2025.

Follow Nikki on Instagram @fitfunandfrazzledpodcast and @nikkilanigan.yogaandwellness

The full moon is on December 15th and the winter solstice is on 21st.

Find a quiet spot and relax for this full moon meditation with cord cutting to release attachments. Then welcome in the energy of the winter solstice.

Find Nikki on Instagram:

@fitfunandfrazzledpodcast

@nikkilanigan.yogaandwellness

We start with a brief breathe work exercise.

Grab something to write with, notebook or journal.

In this episode:

• What am I proud of this year?
• What challenged me, and what did I learn from it?
• What do I want to leave behind?

Here’s a simple letting-go practice you can try:

         •           Write down everything you want to release—self-doubt, overcommitment, toxic habits, etc.

         •           Then, write a forgiveness statement for yourself or anyone else involved. For example, ‘I forgive myself for…’ or ‘I release this person/situation with love.’

         •           Safely burn or shred the paper as a symbolic act of letting go.

Vision boards, my own goals for the new year, and my own 5 year goal also talked about in this episode.

Sponsors:

Mantra Matcha: 15% off with discount code NIKKIWELLNESS

mantramatcha.com

Sakara: 25% off with code NIKKIWELLNESSSAKARA

www.sakara.com

Instagram: @fitfunandfrazzledpodcast

@nikkilanigan.yogaandwellness

Website: www.nikkiyogaandwellness.com

Email: niklanigan@gmail.com

Enjoy this meditation from last December in 2023.

As we approach the holidays, reflect on the deeper aspects of gratitude. Think about the people who bring love and joy into your life. Remember the experiences this year that have brought growth and happiness. Feel gratitude for your own strengths and achievements.

Here’s a bonus meditation. Begin by finding a comfortable and quiet space where you can sit or lie down. Close your eyes and take a deep breath in, filling your lungs completely.

This week is a special one as I’m celebrating my birthday, and I’d like to share a meditation to honor this time of reflection, self-love, and renewal.

Birthdays are a beautiful opportunity to pause, express gratitude for the journey so far, and set intentions for the coming year.

Join me in this practice of self-celebration and renewal.

Follow me on Instagram:

@fitfunandfrazzledpodcast

@nikkilanigan.yogaandwellness

This is my personal mantra meditation I created for myself over a year ago and I decided and wanted to record it for you all. A thank you to all of my Fit, Fun, and Frazzled listeners.

This meditation is designed to help you align your thoughts and energy with the frequency of abundance. By repeating specific mantras multiple times, you deepen their resonance and allow them to imprint on your subconscious mind.

There are 5 mantras and we will repeat each one 5 times.

Follow me on Instagram:

@fitfunandfrazzledpodcast

@nikkilanigan.yogaandwelless

Sign up for my newsletter at www.nikkiyogaandwellness

And make sure you're subscribed to the pod on your favorite podcast platform.

So many of us feel deeply as we enter the holiday season: holiday stress. If you’ve ever found yourself juggling your kids’ holiday concerts, last-minute shopping, pajama days, crazy hair days, and just trying to survive spirit week at school without losing your mind, you’re not alone. I discuss Setting the Tone for the Season: ask yourself:

         •           What do I want this holiday season to feel like?

         •           What memories do I want to create for myself and my family?

         •           What can I let go of that no longer serves me?

I will talk about ways to quieting the noise, taking back spirit week, holiday traditions that work for you, managing the mental load on top of the holiday stress, and more.

Sponsors:

Mantra Matcha: mantramatacha.com 15% off with code NIKKIWELLNESS

Protege Painless Stilettos: https://www.protegefootwear.com 30% off with code NIKKIWELLNESS at checkout

Connect with me:

www.nikkiyogaandwellness.com

Instagram: @fitfunandfrazzledpodcast and @nikkilanigan.yogaandwellness

*** This episode may contain paid endorsements and advertisements for products and services.

This meditation focuses on cleansing and clearing any stagnant energy and releasing emotions that may be holding us back—like anger, fear, or doubt. This is a chance to create space for calm, confidence, and a renewed sense of purpose.

Sponsor:

mantramatcha.com use discount code NIKKIWELLNESS for 15% off your order.

Connect with me on Instagram:

@nikkilanigan.yogaandwellness

@fitfunandfrazzledpodcast

In this special 11/11 meditation, we focus on manifesting your dreams through daily aligned action.

You’ll learn how to ground yourself, release scarcity blocks, and step into abundance using powerful affirmations and visualization techniques. We’ll also explore a mantra from A Course in Miracles to help guide you in aligning with your higher purpose.

Key Points:

• Grounding yourself to be fully present.

• Taking small, consistent actions toward your dreams.

• Releasing scarcity mindsets and energetic blocks.

• Using the A Course in Miracles mantra for guidance.

• Visualizing your future self living your dream life.

This meditation will help you embrace your power to manifest not just on 11/11, but every day.

Follow Nikki online:

@nikkilanigan.yogaandwellness

@fitfunandfrazzledpodcast

Sit or lie down in a comfortable position. Gently close your eyes, letting your body fully relax. Take a few deep breaths, inhaling deeply through your nose, and slowly exhaling through your mouth. With each exhale, feel your body begin to soften, releasing any tension.

Enjoy this guided visualization meditation.

Sponsor:

Mantra Matcha

Use code NIKKIWELLNESS at check out for 15% off your order.