- 15
- Episodes
- 2023
- First episode
About Nikki J Fitness Podcast
Welcome to the Nikki J Fitness Podcast, where we talk about everything women's pregnancy, postpartum fitness, wellness and women's health. Hi, I'm Nikki Johnston. Personal Trainer, yoga teacher, pregnancy and postpartum fitness coach, outdoor lover, former communications professional, mum of 2, from Squamish British Columbia. Through expert interviews and solo episodes, I'm your reliable, go-to source of information on everything from bump fitness, birth prep, body after baby and more! As a mum of 2, I've been there, from infertility to preemies, to rebuilding strength after babies. I'm here to share it all, let's chat about it on the Nikki J Fitness Podcast.
- Publisher
- Nikki Johnston
- Category
- health & fitness · health & fitness
- Language
- en
- Explicit
- No
- First episode
- 19 Jan 2023
- Latest episode
- 20 Jul 2023
Latest episodes
15 episodes in the feed.
20 Jul 2023
Eight tips to reduce perineal tearing
In this solo episode of the Nikki J Fitness podcast, we review eight tips to reduce perineal tearing during birth. First and second degree tearing is common during birth, but these tips may help you mitigate a third or fourth degree tear. Let me preface this episode by saying that there is absolutely no shame in tearing! But I hope these birth tips will help you optimize your birthing experience. If you are pregnant, or want to learn about ways to reduce perineal tearing, then this short episode is for you! ___ Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com SHARING IS CARING: If you like what you hear, please consider rating my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
6 Jul 2023
How to protect your vagina from toxins with Rosaseven Founders
In this episode of the Nikki J Fitness podcast, we are talking about chemical exposure through feminine hygiene products and the impact on our vaginal and overall health. To speak about this, we are joined by guests Delphine Veilleux and Miriam Leckenby, two women who are on a mission to improve the health of the planet and by extension women’s health. They are co-Founders of Rosaseven, which is a period underwear company based in Vancouver BC. In this interview, we discuss the following questions: - from a vaginal and women health perspective what’s concerning about the use of traditional pads and tampons? - women can be exposed to chemicals vaginally through things like lubricants, methods of contraception etc, but what does the research tell us about exposure to chemicals via feminine hygiene products? - mucus membranes in the vagina have a high rate of absorption, so what does this mean for chemicals that may be present in pads and tampons, or even the underwear we wear? How can it affect us? - what’s the environmental impact of using pads and tampons? If you are a person with a menstrual cycle, or would like to learn more about eco-period underwear and how it can help mitigate our exposure to chemicals found in traditional pads and tampons, this interview is a must-listen! ___ Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com SHARING IS CARING: If you like what you hear, please consider rating my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
22 Jun 2023
Mother Brain
In this special episode of the Nikki J podcast, we have a conversation with health journalist, Chelsea Conaboy, author of the new book, "Mother Brain." Chelsea Conaboy is a journalist specializing in personal and public health, based in Maine, USA. She was part of the Boston Globe’s Pulitzer prize–winning team for coverage of the Boston Marathon bombing and has worked as a magazine writer with bylines at Mother Jones, Politico, The Week, the Boston Globe Magazine, and others. In "Mother Brain," Conaboy debunks the concept of “maternal instinct” and tells a new story about what it means to become a parent. "Mother Brain" is a groundbreaking exploration of the parental brain that untangles insidious myths from complicated realities. In our interview, we discuss the following questions: - how do our brain structures begin to change in the early postpartum days? - how do non-biological caregivers experience a change in brain structure and hormones? - is "mommy brain" a myth? - how is motherhood good for the brain in the long run? -why is maternal instinct a myth? - how do you think we should educate women prenatally on the mental changes they may/will experience? Whether you're a new mother or just interested in learning more about motherhood brain, this podcast episode is a must-listen. Join us as we explore the fascinating world of women's health and the biology of caring for children with Chelsea Conaboy. ___ Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com Sharing is caring: If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
8 Jun 2023
GI health and the postpartum period
In this episode of the Nikki J Fitness podcast, we're thrilled to welcome Susan Clinton, a renowned orthopedic and women health physical therapist based in Northern Michigan. In this interview, we discuss the importance of GI health during the postpartum period. Susan shares her extensive knowledge on the digestive system and how it can be affected by pregnancy and childbirth. We talk about real postpartum life, and discuss practical tips on how new mothers can care for their bodies to promote healthy digestion. Listeners will learn how to make small changes to their diet and lifestyle that can have a big impact on their digestive health. In the podcast, we discuss the following the questions: - Why do we care about GI health in the postpartum era? - We all know hormones are shifting postpartum - how does that shift impact our gut? - Do some people develop sensitivities postpartum all of a sudden? - Is there a way to test for sensitivities for those people who don’t want to do a 1000 elimination diets? - What’s the optimal way to eat postpartum to support your gut health and your energy levels? - What’s your advice to a postpartum woman who is experiencing GI issues or a lot of bloating - what first step can she take to get on track with healing? In sum, Susan Clinton's expertise in GI health during the postpartum period is invaluable to new mothers who are navigating the challenges of postpartum recovery. Whether you're a new mother or just interested in learning more about GI health and nutrition, this podcast episode is a must-listen. Join us as we explore the fascinating world of GI health and postpartum recovery with Susan Clinton! Thanks for listening! ___ Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thank you very much - sharing is caring!
25 May 2023
How breathwork can transform your body
We're talking about how something as simple as breath can have a huge impact on your body, and therefore, on your fitness. In this podcast episode of the Nikki J Fitness podcast, we are speaking with personal trainer, Jenny Tecklenberg, based in Playa Del Carmen. We're going to dive into some of the science behind breathwork and how it can help transform your body. Breathwork isn't just about the physical benefits. It can also help you manage stress, anxiety, and even chronic pain. By connecting to your breath, you can tap into your body's natural healing mechanisms and create a sense of calm and balance in your life. We'll also explore a breathing tool that you can use daily to help switch your nervous system from fight or flight mode into rest and digest, the parasympathetic nervous system. So if you're looking to transform your body and take your health to the next level, this podcast is for you. Join me as we explore the transformative power of breathwork and how you can use it to live your best life. Let's breathe together and unlock the full potential of our bodies and minds! _____ If you're looking for a tropical getaway to renew and replenish your body and mind, check out Jenny's unique luxury retreat locations on hamamawellness.com. Use the code "Nikki10" at checkout to claim your 10% discount off your next retreat with Jenny!
11 May 2023
Caesarean-birth recovery in a nutshell
In this episode of the Nikki J Fitness podcast, we'll be discussing a topic that affects many mothers, and that's caesarean birth recovery. Our guest, Jaclyn Seebach, is a physiotherapist with special interest in pelvic health based in Toronto. She is a mom of 4 and has experienced four c-births herself, and she will be answering some of the most frequently asked questions about c-births. We'll be discussing common challenges that mothers face during caesarean-birth recovery, and tips for mothers who are recovering from a caesarean birth. So, if you're a mother who has experienced a caesarean birth and you have some burning questions that you would like answers to, or if you're simply interested in learning more about this topic, you won't want to miss this episode. _____ Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
24 Apr 2023
Babyproofing your Relationship
Welcome to this episode of the Nikki J Fitness podcast where we are speaking with Ruth Skutezky, Registered Clinical Counsellor, on 'Babyproofing Your Relationship'! During this interview, Ruth shares her expert insights on how couples can navigate the joys and challenges of parenting together. We discuss the importance of maintaining a strong connection with your partner during the transition to parenthood and strategies for effectively communicating with one another. Ruth also offers practical advice on how to overcome common relationship hurdles that often arise during this time, including division of labor, financial stress, and intimacy issues. Her warm and empathetic approach to counselling is evident throughout the conversation, and I know that her insights will be incredibly valuable to all of our listeners So, whether you're a new parent, an expectant parent, or simply looking for ways to strengthen your relationship with your partner, be sure to tune in to this episode of 'Babyproofing Your Relationship' with Ruth Skutezky. You won't want to miss it! ----- Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
30 Mar 2023
How visualization & meditation can help in childbirth
Childbirth can be a daunting experience, and many women feel anxious and overwhelmed as their due date approaches. Visualization and meditation can be powerful tools to help expecting people feel more relaxed, focused, and confident during labour and delivery. In this episode of the Nikki J Fitness podcast, we'll be exploring the benefits of visualization and meditation for childbirth with Carolyn Green, Postpartum Doula, coach of meditation, ayurveda, reiki and yoga. Carolyn shares some insights and techniques that can help expecting mothers prepare for childbirth. Carolyn describes visualization as the use imagery to create a calming and reassuring affect during before and labour. By focusing on positive images, such as a peaceful nature scene or a cherished memory, women can reduce stress and anxiety and prepare their minds for the challenges ahead. Meditation, which involves focusing the mind on the present moment, can be particularly useful during contractions as it helps women stay centered and focused, and allows them to ride the waves of pain without becoming completely overwhelmed. In sum, visualization and meditation can be powerful tools to help prepare for childbirth. By creating positive mental images, staying present and focused, and releasing physical and mental tension, women can reduce anxiety, stay calm, and have a more positive childbirth experience. If you're an expecting mother, tune in to learn about some of these visualization and meditation techniques! To connect with Carolyn, visit her website: http://www.greenheartwisdom.com/ __ Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
16 Mar 2023
How to prep your vagina for birth & other myths
A pregnant client recently asked me, "Nikki, I am sorry if this is TMI, but what did you do with your pubic hair before birth?!" We chuckled and we chatted about it - but I think this is a question that many women think about as they approach their due date. It's also one of those things we may not talk about much. So I brought in a dear old friend and very experienced Montreal-based Doula, Megan Howarth, to the podcast, to talk about what she has seen and what she tells her pregnant clients in her successful doula practice. Together, we unpack the question about what to do with pubic hair before birth, and also touch on popularization of perineal massage and how it may or may not help. If you pregnant, plan to be or know someone who is, please share this podcast with them! Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
2 Mar 2023
Supplements in pregnancy and the 4th trimester?
If you're pregnant and wondering what supplements to take, this episode is for you! I speak with Dr. Emily Habert, Director of the Aspire Naturopathic Health Centre in North Vancouver about what supplements to take throughout your pregnancy. We talk about the quality of supplements, what to look for, and Dr. Habert specifically talks about iron, vitamin D, B, probiotics and more. We also talk about supplements and health support tips during the 4th trimester to support your hormones health once your baby is born. Happy listening! _____ Want more guidance on fitness during pregnancy and postpartum? Let me help you take the guesswork out of your fitness. My online programs can help: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
16 Feb 2023
Pregnancy and Postpartum FAQs
How often should I do kegels? What is perineal massage? How do I know if I have a hypertonic (too tight) or a hypotonic pelvic floor? Can I keep doing sports while I am pregnant? When can I return to a fitness class after birth? Will it be harder to recover from a c-section? In this episode, I speak with Dana Elliot, physio based in Whistler, BC, and ask her some of the most frequently asked questions I get around fitness and the body during pregnancy and after birth. We cover a lot of ground in this one, so grab a tea, or maybe even a notebook as we discuss frequently asked questions about your VJJ and the pelvic floor before birth and in recovery, about sports in pregnancy and postpartum and so much more. ___ Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com - join my private Pregnancy and Postpartum Fitness facebook group: https://www.facebook.com/groups/862051261716442/ If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
2 Feb 2023
Ways to improve "mom sleep"
Are you pregnant and worried about lack of sleep? Or are you postpartum and awake multiple times a night? Are you wondering what you can do to optimize your sleep until your baby sleeps for longer periods? If so, then this episode is for you! Sleep is one of the foundations of fitness, wellness and weight loss. Without sleep, it is going to be difficult to reach your fitness and weight loss goals. So in this episode, I speak with registered social worker and an infant & child sleep consultant, Georgina Wysiecki, on a very coveted thing in the mom world and that is sleep; elusive sleep! We talk about why sleep is important, how sleep deprivation impacts us and what we can do during pregnancy and postpartum to maximize sleep. If sleep is important to you, you won't want to miss this one! __ Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
19 Jan 2023
Running in pregnancy and after baby: FAQs
Is it safe to run in pregnancy? Can I run throughout my whole pregnancy? When can I return to running after baby? What can I do to train my body to start running again? If you like to run, and you are pregnant or recently had a baby and want to get back into running safely without injuring yourself or compromising your pelvic floor or core, have a listen to this episode. In this interview with Claire McDonald, physiotherapist with a special interest in pelvic health, I ask some frequently asked questions around running during pregnancy and postpartum. If you like to run, you won't want to miss this! You can also download my FREE Return to Running Postpartum guide here: https://tinyurl.com/ycyrpdnn Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay connected with me: - on Instagram @nikkijfitness - visit nikkijfit.com If you like what you hear, please rate my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
19 Jan 2023
Who the heck is Nikki J anyway?
Hey friends! In this episode, I get a little bit personal and share: - what to expect from the podcast - why I decided to launch a pod - who the heck is Nikki J anyway?! - my fitness & fertility story Interested in reading more about my fertility journey? Pick up a copy of the Mom Babes, VII! Click here to order: https://www.nikkijfit.com/mom-babes-book Want more guidance on fitness during pregnancy and postpartum? Check out my online programs: Pregnancy Fitness: The Babes 'n Bellies Bootcamp: https://www.nikkijfit.com/babes-n-bellies-bootcamp Postpartum Fitness Program: https://www.nikkijfit.com/mums-babesn-bods-bootcamp Stay in touch! - IG @nikkijfitness - visit nikkijfit.com If you like what you hear, please consider rating my podcast by scrolling down to the Ratings & Reviews section of the podcast page, and either tap on the stars to rate or tap on “Write a Review” to rate and review the podcast. You can also follow the podcast by tapping on the three dots not the top right hand corner of the screen, and click Follow Show in the dropdown. In that same drop down you can also click on Share Show, to share the show or any particular episodes with your friends or family. Thanks for listening!
19 Jan 2023
Podcast Premier & What to Expect!
Hi friends! Welcome to the Nikki J Fitness podcast, where I (fitness coach & pelvic health geek), help you answer your most frequently asked questions about women's fitness & wellness, especially when it comes to pre and post natal bodies and fitness and not to mention life down under. My mission is to have informed, inspirational and well-research conversations with you and expert guests so that you can lead your fittest, most inspired life, with the finest pelvic floor and core. Let's get you moving so you can be your most confident self, and you can shine your light onto the world! Topics we will cover (but definitely deviate from): Running in Pregnancy and Postpartum Pregnancy Nutrition Push Prep Common Pelvic Floor Dysfunctions & How to Mitigate Them Postpartum Relationships & Mental Health Inspirational Interviews with Athletes and Authors Breathwork We will also talk about being human vs. a fitness guru, common F*ck ups, creating a sustainable lifestyle, general #fitspo, my fitness and mom-of-two journey, and any other topic or interview that inspires me and seems relevant. Ready to be informed and fit?! Let's do this! For more information on me and my programs, visit nikkijfit.com, and make sure to sign up for my newsletter so you don't miss a beat:https://www.nikkijfit.com/newsletter
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