Nicki Wilson

These two came into my life pretty much simultaneously (they are 10 weeks apart) and have been the apple of my eye ever since. 🥹 Hard to believe they will be juniors in high school. Could not be prouder of them.

LET ME CUT ALL THE WEEDS DOWN FOR YA-

Cuz the health space is noisy.

And you can get caught up in all the micro details that are fine, but not going to do a lot in the near future. Like taking a BCAA or whatever extra thing people are pushing is fine, but it’s not the big picture.

Focus on the “big rocks”, the “dial movers”, the things that make the big difference overall.

➡️ Eat an adequate amounts of daily protein. Protein feeds muscle. Muscle drives metabolism.
➡️ Eat Veggies for more fiber. Fiber moves the 💩 along, BUT also helps with insulin and blood sugar regulation.
➡️ Walk 10K steps daily. Simply put- the more you MOVE, the more you burn. And as you age, you move way less.

Helpful? I can help you with the Big Rocks inside of my Fit & FREE Membership. I coach you weekly on how to have a better relationship with food and exercise, but mainly I coach you on how to sustainably take care of yourself! LINK IN BIO to work with me! Join anytime!

A rare sighting tonight! 👀

IF YOU STRUGGLE TO MAINTAIN WEIGHT LOSS AND HEALTHY HABITS- HERE’S WHY WE NEED TO WORK TOGETHER…

Listen, fat loss is a simple equation. On paper.

But the reality is, we bring so much baggage to our health journey. Things “experts” have told us. Lack of knowledge regarding our behavior patterns. What worked once, but no longer does. As if the sheer relationship we have with food and our body is not enough of a road block!

Most coaching or diet programs lack the things I coach. Period. And while the things listed above are part of my APPROACH as basics for fat loss, you get so much more:

➡️ Practice and implementation in my signature “Fit & FREE” tenets
➡️ Help with identifying best practices for your *current* stage in life
➡️ Work with body image acknowledgement and expectation management

If you feel like you are constantly on the hamster wheel of restrictions
➡️ weight loss ➡️burn out/bunge ➡️ regain ➡️ shame We need to talk.

LINK IN MY BIO to join Fit & FREE Monthly. All online. Join from anywhere. First month is $1 to get coached & test the waters. Hate it? Cool. Cancel anytime.

If you are willing to put in the work and learn & implement, you will be set for a life of sustainable and doable health. 💙

PROOF is in the MFPudding. 😮‍💨
Swipe to have ya mind 🤯 ➡️➡️➡️

Y’all. It’s time finally start believing that it’s possible to *NOT* completely muscularly deteriorate and gain unwanted weight in your 40s & 50s.

This is my client, Stephanie. Literally one of the most vibrant and fun women I have ever met. She reluctantly, yet also eagerly started training with me a year ago because she had “no upper body strength”.

Steph is 48 years old. And at the time we started training, she literally had no back ground in real strength training, though she had always worked out doing dumbbell classes that she enjoyed. She also had some wrist mobility issues that she was trepidatious about when thinking about working with a barbell (little did she know all the strength training would actually HELP solve that issue!).

After about half a year, you could see the muscle she was gaining. VERY visible muscle growth. One day, I was talking about the nutrition side of the coin with another clients and Steph got in on the convo. After some reluctancy, she decided she wanted to increase her protein intake and be in a *slight* calorie deficit (my method for fat loss) to boost her results even more.

The results of her body composition BLOW MY MIND. Though…I’m not sure why 😂 I mean, I know the fat loss is doable. But seeing the MUSCLE MASS gains, too, are just proof.

🏋🏼‍♀️ You are not too old.
🏋🏼‍♀️ You don’t have to be a victim to your hormones.
🏋🏼‍♀️ You can put in HOURS of running and cardio and classes & not get the results of a proper strength training program.
🏋🏼‍♀️ You have do a helluva lot in one year.

Icing on the cake? Steph is doing strict pull ups with no assist. Literal

Ladies, don’t be afraid to toss the heavy stuff around. MUSCLE is the fountain of youth and it’s attainable to all! Are you on a good strength training program? Message me if you need help getting started.

It’s THAT time of year again where I ask the most controversial question on the web- TEAM PEEP ORNAH?!?! 🐥✅✅✅✅


Write in the comments if you are TEAM PEEP or TEAM ______.
I will block anyone who lectures about sugar being as bad as drugs. ❌❌❌❌😂😂😂


OBVs I am Team PEEP as well as Team Cadbury Mini Eggs!


Also, this photo makes me miss you so

TOMORROW IS MY 43rd BIRTHDAY and here’s where I am at:
Getting older is hard. Your body feels it. Hence, the Cold Plunge for me & B 😂 I def need Cold Plunge and motrin and magnesium and NuEase to keep me feeling as young as I feel 🫠


Mentally & Emotionally- I feel secure. For me, what I have worked tirelessly on since 2020 has been being open to being wrong and also just being a life-long learner. I have challenged myself SO much this year. has literally kicked my ace and I needed it. NuSkin was not on the radar at all, but I needed it. My son turning 16 has got me seeing so many control issues I have, it’s really not funny 😐 I did a mini-cut to see if I could and I did. And feel fecking GREAT in my body. Not just the way it looks, but Im strong. Im capable. Im not using my age as a crutch to just be. To just exist.


God does these things if you let him, yanno? He opens doors, he closes them. You gotta be looking for that. I love being honed. I forever want to be moldable. And I want to be reminded by my people when I am not.


Love you guys. I know it’s silly cuz it’s social media, but my IG following has always been fierce. I love connecting with ya’ll. Praying for you. You guys are the best. Thanks for all of your support. Cheers to 4-3🍻!

Wherever we are together, will always be my favorite Valentine’s. 💙

“JUST EAT MORE PROTEIN.”

Sounds great, right? But if you’ve been eating only 40g/day up to this point, it might feel like a climb.

Here’s how to get in your 100g- read more on the carousel.
➡️ Eat bigger servings of what you are already eating
➡️ Load up early
➡️ Supplement

It takes time & thought to eat more protein, but after a few months, you will start to be a pro!

Was this helpful? Please save, tag someone or share it to your stories! 💙

🎉ANNOUNCEMENT🎉

I am doing another Walking Challenge and it’s gonna be amazing!

I did this Instagram challenge back in October and people who participated KILLED IT walking 10K steps everrrry single day for one week!

Walking is so so so good for your health- it is instrumental in fitness, heart health and STRESS RELIEF! 🙇🏼‍♀️

Problem, is….are you getting enough steps? In 2021- I *thought* I was for sure walking 10K steps/day, but when I put my tracking watch back on…womp wompppp…I was getting a measly 4,000 steps!

So, I made a commitment to myself that from now on- rain or shine (tho shine is waaaaay more fun 🤣) I would do this fairly simple thing for my health. It is a game changer…

And lemme tell ya- YOU CAN DO IT TOO!
👉🏼 APRIL 4th-10th
👉🏼 Register here: https://bit.ly/3wNo9RA (only $10 to join)
👉🏼 Daily prize drawings for those who complete 10K steps (more deets upon registering)
👉🏼 GRAND PRIZE drawing at the end…eeeek (I am so so so pumped for this one- more on it later)
👉🏼Be on my “close friends” list for togetherness
👉🏼Be freaking PrOuD of yourself for completing 70K steps!!!

Tag a friend and join you and after you join, make sure to DM me “I’m IN!” So I cab add you to my close friends!

PS- this is an Instagram Challenge, so make sure you are following me there

Yo! You coming??? Lessssgooo!