Fit, Fun, and Frazzled

Growing up in the 90s, many of us were unwittingly steeped in a toxic diet culture. From ultra-skinny models gracing the covers of magazines to the relentless promotion of fad diets, hello cabbage soup, Atkins, Slim Fast, etc. The message was clear; thinner is better, and self-worth is tied to appearance. Fast forward to today, and we're now navigating a journey towards self-love and improved body image, unlearning the damaging beliefs of our youth and trying to set up our daughters (and sons) for a more positive and loving body image towards oneself.

Here are some of my favorite accounts to follow on Social Media that I talk about in this episode - Allison Marketti, Sadie Nardini, Ashley Turner, Lauren Cadilac ( feelgooddietitian), Same Previte (find.food.freedom), Alex Light (alexlight_Idn), Victoria Browne, Callie Gullickson, Dana Mercer Ricci, Erin from rawbeautytalks, Sarah Nicole Landry (thebirdspapaya), Kylie Kelce (kykelce), Abby Langer (langernutrition) These accounts are very inclusive for everyone and very body positive. In this episode:

- Self-Compassion

- How to Practice self-compassion.

- Speak to yourself with kindness and recognize that self-worth isn't tied to physical appearance.

- I use a few affirmations daily. You are worthy, You are kind, You are strong, You are beautiful Even if on some days I am not feeling it or believe it, I always say them. There is scientific research that this can really help rewire our brain and mood.

Also mentioned in this episode daily walking meditations. The ones I do are my own and Cassandra Bodzak.

My two walking meditations:

17 minute my walking meditation - https://podcasts.apple.com/us/podcast/fit-fun-and-frazzled/id1530819580?i=1000576103376.

My 12 minute walking meditation - https://podcasts.apple.com/us/podcast/fit-fun-and-frazzled/id1530819580?i=1000608163789.

Victoria Mann podcast episode - https://podcasts.apple.com/us/podcast/fit-fun-and-frazzled/id1530819580?i=1000650576223

Integrating chakra balancing into the guided meditation for the total solar eclipse on April 8th can deepen the experience, aligning your energy centers with the transformative energies of the eclipse.

This meditation is designed to help you harness the transformative power of the total solar eclipse, using it as a catalyst for personal growth and the manifestation of your deepest desires. Journaling during a solar eclipse with a focus on chakra balancing offers a unique opportunity to align your inner energies with the cosmic display of balance and transition. Here are several prompts to guide your reflection and writing for each chakra, helping you to harness the energy of the solar eclipse for personal growth and balance:

Root Chakra (Muladhara) - Stability and Security: As the solar eclipse transforms the sky, reflect on the areas of your life where you seek more stability and grounding. How can you cultivate a sense of security within yourself?Nature Connection: The root chakra connects us to the earth. During or after the eclipse, spend time in nature. Write about how this experience helps you feel grounded and connected to the earth.

Sacral Chakra (Svadhisthana) - Creativity and Pleasure: The play of light and shadow during a solar eclipse is a natural spectacle. How does this inspire your creative energies? Write about a creative project that the eclipse motivates you to start or continue. Joy and Pleasure: Reflect on what brings you joy and pleasure. How can you incorporate more of these elements into your daily life to balance your sacral chakra?

Solar Plexus Chakra (Manipura) - Power and Self-esteem: The solar eclipse momentarily dims the sun's power. Reflect on a situation where you felt your personal power was diminished. How can you reclaim it?Confidence Boost: Write about achievements that make you proud. How can these boost your confidence and strengthen your solar plexus chakra?

Heart Chakra (Anahata) - Love and Compassion: During the totality of an eclipse, darkness prevails. Reflect on how you can find love and compassion in your own moments of darkness. How can you open your heart more? Forgiveness: Holding grudges can block the heart chakra. Write a letter of forgiveness (you don't have to send it) to someone or yourself. How does it feel to let go?

Throat Chakra (Vishuddha) - Communication and Truth: The eclipse's dramatic expression in the sky mirrors our need for expression. Write about ways you can more authentically express your thoughts and feelings. Listening: Communication is as much about listening as it is about speaking. Reflect on your listening skills. How can you improve them to balance your throat chakra?

Third Eye Chakra (Ajna) - Intuition and Insight: The unique energy of the solar eclipse can heighten intuition. Reflect on any intuitive insights you experience. How can you better trust your intuition? Vision for the Future: The eclipse marks cycles of beginnings and endings. What vision do you have for your future? How can focusing on this vision help balance your third eye chakra?

Crown Chakra (Sahasrara) - Spiritual Connection and Enlightenment: The solar eclipse is a cosmic event that can enhance feelings of spiritual connection. Write about your sense of connection to the universe and how it relates to your spirituality. Mindfulness and Meditation: Reflect on your meditation or mindfulness practice. How does it help you feel connected to your higher self and the universe?

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Victoria created her method Ayurvedic Alchemy™️, the healing and training process she is guided to use for each person's specific needs, focusing on attaining emotional freedom, a manifesting mindset, and a high-vibrational lifestyle through proven methods of Quantum and Vedic Science. Victoria Mann is a Chopra Global Certified Perfect Health Instructor (Ayurvedic Lifestyle and Quantum Science) and a clear channel to the Divine, Psychic Medium, and Energy Healing Certification Teacher. Victoria channels individual’s soul purpose path lesson themes from the Akashic Records to help others manifest their best possible life path. She helps you bridge the gap from where you are to where you want to be. Victoria's mission is to help others discover their inner peace and reach their Next Level of Happiness. She holds space for clients to heal, transform, and align with their truth to manifest their happiest and healthiest life. Having studied metaphysics for more than half her life as well as professionally for the last decade, Victoria has a deep understanding of how energy works in relation to reaching higher levels of health, abundance, and happiness. Victoria is also a certified Reiki Master, Integrative Energy Therapy Practitioner, and Certified in Emotional Freedom Tapping, Kriya Yoga and Barre Yoga. Today's episode Victoria talks about how she came to create Ayurvedic Alchemy Practitioner training, how she started this practice, she talks about how she was willing to allow in the miracle, having a white light experience, she pulls some cards for us at the beginning (you can watch on my YouTube channel) spirit talks through her so this is truly cool to see and hear in this episode. She talks what spirit guides her to share and I’m so happy I can share this all with you guys. You can find Victoria online: Website: https://www.nextlevelhappy.com Instagram: www.instagram.com/victoriamannifest Podcast: Next Level Happy YouTube: Next Level Happy Follow Nikki on Instagram and YouTube: www.instagram.com/fitfunandfrazzledpodcast www.instagram.com/nikkilanigan.yogaandwellness YouTube: Nikki Lanigan Yoga & Wellness ** In this episode we talk a few times about Erika. Website is https://www.evolvebyerika.com/about/ on Instagram she goes by @inkale.exkale

Welcome to your Spring Equinox guided meditation! The Spring Equinox is a time of renewal, rebirth, and revitalization. Spring is a time of setting new intentions, the time for planting new seeds in your life. Like the New Year, the Spring Equinox is a time of new beginnings.  In this guided meditation you'll be invited to harness the manifestation power of your womb space. Our wombs and lower 3 Chakras are the portals for becoming more grounded, our creativity, and ability to create the visions and goals we dream of. In this meditation connect with your womb, cleanse the space and plant the seeds of intentions that you wish to grow and manifest this spring season. Here are some journal prompts to use after this meditation.   1. What are you ready to release and clear away?  2. What are you grateful for thus far this year?  3. Name one thing you love about Spring.  4. Think of one thing that you get to say goodbye to in winter that you are grateful for.  5. Think of some things in your house you can get rid of. Write what you are grateful for about them and then get rid of them.. Spring Cleaning!  6. What do you want to plant. Plant your seeds/ intentions/goals/manifestations to plant, water, and grow?  Find Nikki at www.nikkiyogaandwellness.com  www.instagram.com/fitfunandfrazzledpodcast  www.instagram.com/nikkilanigan.yogaandwellness  Sakara is a READY-TO-EAT & DELIVERED TO YOUR DOOR Meal Service. They have Fresh meals, teas, supplements and support. ALL Organic, plant-based, gluten-free, dairy-free, non-GMO, no refined sugar. No prep or cooking required. CUSTOMIZABLE WEEKLY SCHEDULE. Build a program to fit your lifestyle. Right now, Sakara is offering my listeners 20% off your first order when you go to www.sakara.com and enter code XONIKKIWELLNESS at checkout. Or head right to https://www.sakara.com/discount/XONIKKIWELLNESS my own personal link with the discount already applied. My favorites include the Beauty and Detox Water Drops and The Metabolism Super Powder which helps satisfy

I am joined by Evina Del Pizzo today. Evina is formally a Hawaiian Tropic Pageant Queen, she moved to the fitness industry in 2009. She started competing as an amateur Bikini Competitor and eventually worked her way to a Overall NPC Bikini Champion. Finishing her studies at CSUN, she became a certified Master Trainer and eventually started getting published in well known fitness magazines, and you can see her now as the Red Carpet Host of Joe Wheatley's Muscle Beach!

We have an open, raw, and honest conversation about motherhood, being working moms, mom guilt, comparison, and in reality sometimes we are treading water and trying to stay afloat and it isn't talked about.

Evina has a freebie for all my listeners. Head to her website or instagram and DM her to set up a free Nutrition Consultation and a meal guide. Instagram: @builtstrongstrength or @evinadelpizzo linktr.ee/evinadelpizzo Website: https://www.builtstrongstrength.com

Find Nikki online: Instagram: @fitfunandfrazzledpodcast or @nikkilanigan.yogaandwellness Website: www.nikkiyogaandwellnes.com.

I created a gratitude journal. Head to amazon or click on link Grateful: A Journal To Reflect Daily And Nightly on Amazon https://a.co/d/aTXAncV

Maggie Kitch specializes in providing astrological insights to high-performing entrepreneurs in order to create strategies that magnify their actions by cosmic proportions. She also works with families & individuals to foster deeper understanding & unconditional love.

In this episode we talk about:

• Lots of notable people in history have used astrologers
• How to use your "chart", what Maggie uses to read your chart.
• How Maggie looks at your natal chart, your public image ( how people view you)
• How to use your chart with your business, with social media, with parenting, your life.
• Maggie uses a client's chart as an example how she does this work
• She can help use astrology and their chart with your teens and high school students to help guide them for their future.
• How to use the moon and the moon's energy in your work and business
• How moms can use astrology and our charts to make parenting "easier" and less reactive.
• Solar eclipse. A lot of astrological events happening in April.




To learn more about Maggie & how to work with her, you can visit her website at: www.trilogyholistics.com

Instagram: www.instagram.com/maggnetik




Find Nikki online:

Instagram: www.instagram.com/fitfunandfrazzledpodcast

www.instagram.com/nikkilanigan.yogaandwellness




Website: www.nikkiyogaandwellness.com







Sponsor: Sakara. Head to www.sakara.com check out their plant forward meal service, supplements and more. Use XONIKKIWELLNESS at checkout for 20% off your entire order.

Dr. Gala Gorman holds advanced degrees in human development, is a holistic life coach, minister and published author of the Spiritual Approach™ series of books focused on practical spirituality. As she calls it “her former life” includes earning a dual major in business with an emphasis on accounting and finance.

She is also the author of her new book What's Your Kryptonite? Manage the Toxic Stressors Threatening Your Super Woman.

You will learn in this episode:

- How stress turns toxic - Mistakes women make managing health symptoms - Why detoxification is important but risky - Ways to manage stress - PCP person or primary care person for your own health and well-being

- Supplements that we take creating toxicity in our body - Perimenopause and menopause You can find Dr. Gorman online: Website - https://drgala.com YouTube - https://www.youtube.com/@DrGalaGorman Instagram - @drgalagorman You can find Nikki online: Website - www.nikkiyogaandwellness.com Instagram - @fitfunandfrazzledpodcast @nikkilanigan.yogaandwellness Sponsor - www.Sakar.com use code XONIKKIWELLNESS at checkout for 20% off entire order.

Learn about this full moon in Virgo and the snow moon.

Followed by a grounding meditation. Meditation start around 9:16 minute mark.

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The New Moon in Aquarius invites you to embrace innovation and originality. Set aside time for self-reflection and consider your long-term goals.

The Year of the Wood Dragon brings powerful energy for growth, vitality, and transformation. Like the mighty dragon, channel the strength and courage to pursue your ambitions.

Now Take a deep breath and find a comfortable position to meditate.

Meditation starts at the 5:00 mark.

Happy New Moon and Chinese New Year.

Find Nikki online:

www.instagram.com/fitfunandfrazzledpodcast

www.instagram.com/nikkilanigan.yogaandwellness

In this episode Nikki shares lessons she learned during a failed launch and a failed year in business losing money in her business. Just like goals we set, this can all tie together to learn, adjust, and move forward.

Sponsors:

Pvolve: Save $175. Click on link

https://pvolve.r7kg.net/c/5090824/1792468/8810

Sakara: 20% off entire order at check out head to www.sakara.com add discount code in at checkout

XONIKKIWELLNESS

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A 10-minute guided meditation to stimulate the vagus nerve and calm the nervous system down. When we stimulate the vagus nerve it promotes relaxation.

Different guided exercises and breathe work techniques are included.

* If you are pregnant do not hold your breathe in any of the breathing exercises, long steady breathing.

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Journaling is a gateway to self-awareness. It helps with stress reduction and emotional regulation, it can help with problem solving, increase gratitude and positivity. Journaling can also help you track your personal growth.

In today's episode Nikki talks all about journaling and different types of journaling.

In this episode you will learn about:

Gratitude journaling

Prompts

Brain Dumps

Rage Journalin

Manifesting journaling

Future Self journaling

Rinse Journaling

Simple diary

Reflection Journaling

Dream journals

Art journals

Mood journals

Travel journals

New moon and Full moon Journaling

New month and end of month journaling

Sponsor: Sakara meals and wellness products. www.sakara.com discount code XONIKKIWELLNESS

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Here's a meditation script focused on stress relief using the concept of the toroidal field, a visual and energetic representation often used in meditation and energy work. From the inside, your heart emanates an extremely powerful toroidal energetic field and it has been scientifically measured to go out as far as 5 miles from your heart. This magnetic field is involved in energetic communication, a direct extension from your heart to everyone and everything. Begin by finding a comfortable and quiet place to sit or lie down. Close your eyes and take a few deep, calming breaths. Inhale slowly and deeply, filling your lungs, and then exhale gently, releasing any immediate tension.

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Today's episode Nikki was a guest on Doug Stephan's Good Day Show, a morning talk radio program and podcast. Nikki is interviewed by Jai Kershner.

We talk about the seen and unseen mental loads parents have these days, mainly moms. Everything on our plates and ways to help with our stress levels and implement some self-care practices.

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Sponsors:

Sakara.com meals and products are backed by cutting-edge nutrition science and traditional healing wisdom to give your body what it needs to thrive.

25% off use code XONIKKIWELLNESS

Find a peaceful, comfortable space to sit or lie down. Close your eyes and take a few slow, deep breaths to ease into the present moment. Let go of any stress or tension as you exhale.

Enjoy this quick stress relief meditation.

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In today's episode Nikki talks about holiday traditions, how to incorporate them into your life, ways to help with holiday stress, and ways to simplify your life.

This episode is sponsored by Neeshi.com

Your hormones will thank you! Helps with hormonal acne, PCOS, mood swings, hormonal headaches.

Head to www.nesshi.com and use code NIKKIYOGA20 for 20% off.

Follow Nikki online:

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Quick and short guided meditation using my crystal sound bowls. Begin by finding a comfortable seated position. Close your eyes and take a deep breath in, filling your lungs completely, and then slowly exhale. Allow your body to relax with each breath. As the sound of the crystal bowls begins to fill the room, focus on the resonating vibrations. Each tone helps you dive deeper into a state of relaxation and gratitude.

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A meditation inspired by "A Course in Miracles" focusing on guidance and openness to higher wisdom.

This meditation incorporates the phrases:

Where would you have me go

What would you have me do

What would you have me say, and to whom.

Strong Body + Calm Mind Free 3 Day Workshop

 

About the Process: The Free 3-day workshop on the "Strong Body + Calm Mind" program is a transformative experience designed to empower participants with the tools and knowledge to enhance both their physical and mental well-being.

I know what it is like to feel like my plate is full and I'm giving, giving, giving, and nothing left for myself. I want to show you how we don't have to work out for hours. 20 minute workouts and 5-10 minute meditations can help us so much!

Sign up at the link below.

https://www.nikkiyogaandwellness.com/service-page/strong-body-calm-mind-free-3-day-course

**Abundance Meditation for 11/11** Find a quiet, comfortable place to sit or lie down. Close your eyes and take a few deep breaths, allowing yourself to become fully present in this moment.

Strong Body + Calm Mind Free 3 Day Workshop

 

The Free 3-day workshop on the "Strong Body + Calm Mind" program is a transformative experience designed to empower participants with the tools and knowledge to enhance both their physical and mental well-being.

 

 

You’re in the right place if ….

• You Want To Become More Confident
• Reduce Stress, Anxiety, and Worry
• You want to workout but have limited time
• Mindset Reset
• You Want To Love Your Body
• You Want To Get Stronger; Physically and Mentally
• You Want To Learn Self-Care

Dates: Nov 20, 2023 - Nov 22, 2023

12:00pm -1:00pm EST

The workshop will be recorded all 3 days and emailed out to everyone that signs up. 

 

https://www.nikkiyogaandwellness.com/service-page/strong-body-calm-mind-free-3-day-course?referral=service_list_widget

In the realm of numerology and spiritual significance, certain numbers and dates carry immense power and energy. One such date is 11/11, which has captivated minds across cultures for its mystical attributes. In this episode I will explore the significance of the number 11, the unique energy of the date 11/11, and how we can harness its power to manifest our dreams and desires.

Strong Body + Calm Mind Free 3 Day Workshop

This workshop is a transformative experience designed to empower participants with the tools and knowledge to enhance both their physical and mental well-being.

 

 

You’re in the right place if ….

• You Want To Become More Confident

• Reduce Stress, Anxiety, and Worry
• You want to workout but have limited time
• Mindset Reset
• You Want To Love Your Body
• You Want To Get Stronger; Physically and Mentally
• You Want To Learn Self-Care

Dates: Nov 20, 2023 - Nov 22, 2023

12:00-1:00 EST

All recorded and emailed out to everyone that signs up. 

Sign Up here: https://www.nikkiyogaandwellness.com/service-page/strong-body-calm-mind-free-3-day-course?referral=service_list_widget

Follow Nikki on Instagram:

www.instagram.com/fitfunandfrazzledpodcast

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Welcome guest Haley Fountain. Haley is a Certified Integrative Nutrition Health Coach (INHC) + Certified International Health Coach (CIHC) and a member of the International Association for Health Coaches (IAHC) with a specialty in hormonal health for women.  She is also a 200-hour certified Yoga & Meditation Instructor. Haley is a 3x holistic health coach + yoga/meditation instructor who helps busy women optimize their health so that they can balance their hormones, have more energy, and live their best lives. Today Nikki and Haley talk about: - What is gut health - Gut-Brain connection and our mental health - Signs of an unhealthy gut - Menstrual cycle phases - Optimizing our health by tuning into our menstrual cycle - Seed cycling - And more You can find Haley online at www.holisticinhouston.com www.instagram.com/holistic_in_houston YouTube: @holisticinhouston Find Nikk online: www.instagram.com/nikkilanigan.yogaandwellness www.instagram.com/fitfunandfrazzledpodcast Episode sponsored by Neeshi. Naturally nourishing treats for menstruation through menopause. Studies show severe menstrual and menopausal symptoms are caused by hormonal imbalances. Neeshi can help you balance your hormones naturally with delicious daily treats. Head to www.neeshi.com and use discount code NIKKIYOGA20 for 20% off your order ​

Solo episode!

I’ve suffered from back pain for 5-6 years now and most recently debilitating pain last year that lasted 8 months. This episode I talk about the mind body connection and releasing emotions, processing through emotions, actually feeling them and letting them go, and positive affirmations. I fully believe in kundalini yoga and the power of our mind.

Sakara Beauty and Detox Water Drops are my absolute favorite now to add to my morning and nighttime routine.

Use code XONIKKIWELLNESS for 20% off on Sakara.com

Follow me online at my website: www.nikkiyogaandwellness.com

Follow me on Instagram: @fitfunandfrazzledpodcast and @nikkilanigan.yogaandwellness

My guest Lisa Morton joins us today. Lisa's life's work is helping people balance the energy in their spaces and their lives.
To bring balance to her own life, Lisa loves to exercise, read books on health and wellness, and spend time with her husband and two English Mastiffs. 
​Professional Credentials: 
 •Interior Designer, Allied Member of ASID
•Certified Advanced Practitioner of Interior Alignment® Feng Shui
​•Medicine Wheel Feng Shui Practitioner
•Certified in Seven Star Blessing Space Clearings
•Member of International Feng Shui Guild
•Reiki Master
•RYT200 Yoga Instructor

In this episode Nikki and Lisa talk about:

- What Feng Shui is

- How to use Feng Shui in your home and space for stress relief

- What is space clearings

- How to use space clearings for self -care and stress relief

- Where to start with both Feng Shui and space clearings

You can connect with Lisa:

https://www.purelivingwithlisamorton.com

www.instagram.com/purelivingwithlisamorton

www.instagram.com/goodchishop

Podcast - Revive & Thriveology Podcast

Find Nikki:

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www.instagram.com/nikkilanigan.yogaandwellness

www.nikkiyogaandwellness.com

Solo Episode. Embracing the Last 90 Days: How to Powerfully Incorporate It Into Your End-of-Year Routine As the year draws to a close, we find ourselves in the last 90 days - a crucial period to reflect on our accomplishments, set new goals, and finish the year strong. The last three months of the year provide a unique opportunity to make meaningful changes and set the tone for the year ahead.

In this episode, we will explore what the "Last 90 Days" concept is and Nikki shares practical tips on how to incorporate it into your daily routine to maximize productivity, personal growth, and overall well-being. You will also learn:

- Understanding the Last 90 Days

-The popularity of it

- How I do the last 90 days

- Reflect and Set Goals

- Daily Affirmations and Visualization

- Time Blocking and Prioritization

Affirmations Meditation: https://music.amazon.com/es-ar/podcasts/45916a02-886f-414a-9a83-cd83f53be9e1/episodes/1bee44eb-6ad5-46eb-ad0e-a0da52777f7d/fit-fun-and-frazzled-monday-meditation-i-am-open-and-ready-to-receive-meditation-affirmations-for-manifesting-and-success

Beauty And Detox In A Bottle

Replenish the minerals missing from your tap and bottled H2O, and up your intake of essential daily greens with Sakara Beauty and Detox Water Drops. I genuinely do feel like these are making a difference - my skin looks fuller and brighter. Great addition to a healthy beauty routine! My hair is finally growing too!

Get 20% off with my code XONIKKIWELLNESS. Head to Sakara.com and add my code in at checkout!

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Solo Episode. Much like the bountiful harvests that mark this season, the autumn equinox encourages us to reap the fruits of our inner growth and reflection. In the realm of yoga and spirituality, this can be seen as a time to reflect on our personal journey and acknowledge the progress we've made.

In this episode Nikki talks about: - Finding Balance - Letting Go - Embracing Change - Cultivating Gratitude Find Nikki online: www.instagram.com/fitfunandfrazzledpodcast www.instagram.com/nikkilanigan.yogaandwellness

I am doing the Sakara Fall Reset. 4 weeks of the Sakara meal program delivered to your door!! Plant based, nutrient dense, gluten free, refined sugar free meals that are DELISH and good for you and included is their amazing probiotic too! Plus when you sign up you get a cute La Ligne limited edition sweater and a free subscription to The Sculpt Society workout app for 1 month! This is essential for me on these busy week nights when both kids have sports, games, homework, and basically adulting! Use my code XONIKKIWELLNESS at checkout to get 20% off all month long!

www.sakara.com