In this episode of "Fit, Fun, and Frazzled," host Nikki Lannigan welcomes guest Lisa Morton, author of "Aligned at Home: How Feng Shui and Holistic Design Can Restore Your Energy and Wellbeing."
Lisa shares her journey of writing her first book, the challenges and breakthroughs she experienced, and the healing power of holistic design. The conversation covers the importance of trusting the creative process, overcoming perfectionism, and how mindful changes in your home can transform your life. Lisa also offers a heartfelt excerpt from her book and details about her upcoming launch events.
Timestamped Show Notes
Find Lisa:
Website - https://www.purelivingwithlisamorton.com/
Instagram - www.instagram.com/purelivingwithlisamorton
Facebook - https://www.facebook.com/purelivingwithlisamorton/
Podcast - Feng Shui Living
Find Nikki:
Instagram - www.instagram.com/elevate_and_align_
In this episode of "Fit, Fun, and Frazzled," host Nikki Lanigan busts common fitness myths, shares her personal journey with strength training, and explores the importance of intuitive movement, rest, and recovery.
She opens up about her chronic back pain, OCD tendencies around exercise, and how learning to rest — not push harder — transformed her health, hormones, and mindset.
You’ll learn:
✨ What progressive overload really means and how to apply it to your workouts
✨ How strength training supports hormone health in midlife
✨ Why rest and recovery are just as important as your training days
✨ How intuitive movement helps prevent burnout and supports long-term results
✨ Why “no pain, no gain” isn’t the goal — but strength, stability, and joy are
If you’re tired of feeling inflamed, fatigued, or stuck in the all-or-nothing fitness mindset, this episode will help you rebuild a routine that loves your body back.
Timestamps:
Find Nikki online:
Instagram: @fitfunandfrazzledpodcast
@elevate_and_align_
In this heartfelt episode of Fit, Fun, and Frazzled, Nikki opens up about the moments when self-doubt, exhaustion, and discouragement take over, and what helps her keep moving forward toward her dreams. This episode is honest, raw, and deeply relatable for anyone who’s ever felt behind, uncertain, or ready to give up on what they once felt called to do.
Whether you’re a busy mom, a creative, or a student just figuring things out, Nikki’s reflections will remind you that your journey doesn’t have to look like anyone else’s. There’s no deadline on your dreams.
In This Episode, Nikki Shares:
• The truth about balancing motherhood, marriage, and entrepreneurship while still working full-time
• How childhood dreams evolve and why it’s never too late to start again
• What to do when the weight of discouragement hits and you feel like giving up
• Practical mindset resets to return to when doubt creeps in
• A short guided grounding and breathing ritual to release uncertainty and restore inner trust
• The importance of rest, simplifying, setting boundaries, and trusting the season you’re in
• Her go-to affirmations that shift energy from fear to faith
Key Takeaways
• There is no expiration date on your dreams.
• Rest is not weakness—it’s fuel.
• Support is strength. Lean on mentors, family, friends, or professional help.
• You are not behind. Your path is uniquely yours.
• Doubt doesn’t mean you’re failing—it means you care.
Resources:
Thank you for listening! If you enjoyed this episode, please share, rate, and review. Keep moving forward—one step at a time!
Special Offers & Sponsors:
Mantra Match – 10% off with code NIKKIWELLNESS: https://mantramatcha.com/
Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: www.neeshi.com
Sakara - 20% off at Sakara.com with code NIKKIWELLNESSSAKARA
Find Nikki online at:
www.instagram.com/fitfunandfrazzledpodcast
www.instagram.com/elevate_and_align_
And if you’re enjoying the podcast, please take a moment to subscribe and leave a review, it helps so much!
Mentioned in this episode:
Free 1-1 Call – Nikki’s Yoga & Wellness
From Taylor Swift to Ayurveda I answer all your question.
Everything from wellness, self-care, family, nutrition, and pop culture. I share practical advice on making yourself a priority, letting go of perfection, and finding what works for you, plus fun takes on Hollywood and parenting in the digital age.
Show Notes & Chapters (with Time stamps):
Special Offers & Sponsors:
Mantra Match – 10% off with code NIKKIWELLNESS: https://mantramatcha.com/
Neeshi Protein Powder – 20% off your first order with code NIKKIYOGA20: www.neeshi.com
Find Nikki online at:
www.instagram.com/fitfunandfrazzledpodcast
www.instagram.com/elevate_and_align_
And if you’re enjoying the podcast, please take a moment to subscribe and leave a review, it helps so much!
Mentioned in this episode:
Free 1-1 Call – Nikki’s Yoga & Wellness
*** This episode may contain paid endorsements and advertisements for products and services.
We’ve all heard it: “Just wait till they’re teenagers.” It’s usually meant as a joke, but as moms, we know it lands like a warning. In this heartfelt episode of Fit, Fun, and Frazzled, I’m sharing why this phrase does more harm than good — and how we can shift the conversation around parenting teens from fear to compassion.
Together we’ll explore:
• Why “just wait” adds stress instead of support
• The realities (and joys) of parenting teens today
• Teen mental health during the school year: red flags and strategies
• How to help teens through college admissions stress without adding pressure
• Mindset shifts for moms navigating this busy season
Motherhood doesn’t need fear-mongering. Teens don’t need to be feared. Both need love, understanding, and space to grow.
If this resonates with you, share it with another mom or parent who needs encouragement today.
Show Notes & Timestamps
Mentioned in this episode:
In this episode of Fit, Fun, and Frazzled, Nikki explores how to reset for fall, make the most of the last 90 days of the year, and plan for Q4 with intention.
She shares personal routines, wellness strategies, and practical tips for embracing seasonal transitions, decluttering, and setting meaningful goals.
The episode also covers the importance of reflection, gratitude, and aligning your energy for a peaceful, productive season.
Timestamps:
Find Nikki on Instagram:
@fitfunandfrazzledpodcast
In this episode of Fit, Fun, and Frazzled, Nikki Lanigan welcomes back Dr. Desi Bartlett for an honest, insightful conversation about the journey through perimenopause and beyond. Dr. Bartlett shares her expertise on hormonal changes, the power of the parasympathetic nervous system, and practical strategies for managing symptoms. Together, they discuss bone health, lifestyle shifts, and the importance of self-compassion and community. This episode is packed with expert advice, relatable stories, and empowering encouragement for women at every stage.
Timestamps & Topics:
Key Takeaways:
Connect with Dr. Desi Bartlett:Website: desibartlett.comInstagram: @mothersintolivingfit
Connect with Nikki Lanigan:
Instagram: @fitfunandfrazzledpodcast
Celebrating Five Years of Fit, Fun, and Frazzled: The Journey and Top Episodes Host Nikki Lannigan celebrates the five-year anniversary of the 'Fit, Fun, and Frazzled' podcast by reflecting on the journey, and top episodes. This episode also emphasizes the importance of discernment in the wellness space and debunks the obsession with perfection and biohacking. Nikki opens up about overcoming imposter syndrome and what we can learn from The Blue Zones.
She also introduces her new business rebrand, 'Elevate and Align,' aimed at empowering women to trust themselves and simplify their wellness journey.
Timestamped Show Notes:
This bonus episode is something special, a subliminal meditation designed to help you anchor into the energy of safety.
You won’t hear me saying the words “I am safe” in the background. Instead, they’re recorded subliminally under the music, so your conscious mind won’t pick them up, but your subconscious will.
✨ What are subliminals?
Subliminals are affirmations layered beneath music or sounds. While you don’t consciously hear them, your subconscious mind absorbs the messages, which can shift your beliefs and help reprogram old patterns.
I first explored this work with Stephanie Keith, who joined me on a previous podcast episode. I also took part in her beta testing for her Subliminal Creation Lab course, and I’m so happy I did, it completely shifted how I think about affirmations and subconscious rewiring.
Listen to my episode with Stephanie here.
Quantum Manifestation: Using Science, Spirituality, and Subliminals to Create Success with Stephanie Keith: https://podcasts.apple.com/us/podcast/221-quantum-manifestation-using-science-spirituality/id1530819580?i=1000686604905
✨ How to listen to this meditation:
Pop on some headphones and play this meditation while you’re:
There’s no need to focus or “do” anything, just allow the music to wash over you and let your subconscious take in the positive affirmations of safety. This is an hour long but feel free to listen for 15, 20, 30 minutes or whatever you feel like.
✨ Want more subliminals?
Subscribe to my paid Substack for exclusive subliminal meditations, bonus content, and deeper practices to support your mindset and well-being plus workouts and my program Strong Body + Calm Mind where I share daily workouts and a weekly meditation in this 8 week program.
Take this as your gentle reminder that you are safe, supported, and exactly where you’re meant to be.
In this episode of 'Fit, Fun, and Frazzled,' Nikki welcomes Ashley back to discuss the multidimensional transition of menopause.
Ashley emphasizes the importance of integrating both medical and holistic approaches to manage menopausal symptoms.
They discuss Ashley's personal journey, including the mental health impacts of menopause, and the societal need to normalize and de-stigmatize Peri/menopause. Ashley also talks about her program, Metamorphosis, which supports women through physical, mental, emotional, and spiritual aspects of Perimenopause and menopause.
Additionally, they explore the role of psychedelics in aiding mental health during midlife transitions.
00:00: Welcome Back, Ashley!
00:28: Perimenopause and Menopause: Medical vs. Holistic Approaches
01:03: The Psychospiritual Journey of Menopause
04:45: Mental Health and Menopause
08:34: Cultural Shifts and Menopause Awareness
18:16: The Menstrual Cycle and Menopausal Transition
21:23: Healing Core Wounds During Menopause
26:13: The Role of Psychedelics in Menopause
32:34: How to Connect and Learn More
Ashley Turner, LMFT is a pioneering voice in women’s mental health, midlife empowerment, and modern spirituality. A licensed psychotherapist, psychedelic therapist, renowned yoga-meditation teacher, and 7-figure entrepreneur, Ashley helps high-impact women navigate the psycho-spiritual transformation of menopause and midlife with clarity, confidence, and power.
After a personal initiation through postpartum depression and perimenopause, Ashley recognized a glaring gap in the menopause conversation—one that ignored the deep emotional and spiritual upheaval many women face. This inspired her to found Metamorphosis: Midlife & Menopause Mentorship and The Haven Membership, blending depth psychology, neuroscience, somatic therapy, and yogic wisdom.
Ashley’s expertise has been featured in The Washington Post, Women’s Health, Yoga Journal, MindBodyGreen, Well+Good, Sounds True and more. She’s been named one of MindBodyGreen’s 100 Women to Watch in Wellness and 100 Most Influential Yoga Teachers in America by Sonima.
With a soulful, science-backed approach, Ashley is redefining how we see midlife—not as a crisis, but as a sacred rite of passage into our most potent power.
Find Ashley online:
Instagram: https://www.instagram.com/ashleyturner1/
Website: https://yoga-psychology.co/
Find Nikki online:
Instagram: www.instagram.com/fitfunandfrazzledpodcast
www.instagram.com/elevate_and_align_
In this episode of Fit, Fun, and Frazzled, host Nikki Lanigan welcomes back guest Cassandra Budzak for a deep and insightful conversation.
They discuss the significant changes in Cassandra's life since her last appearance, including getting married, becoming a mother, and navigating new work adventures.
Cassandra talks about if there really is balance in work, motherhood, and life.
They explore the challenges and rewards of integrating spirituality into daily life, the importance of creative outlets, and Cassandra's return to acting.
The episode is filled with inspiring stories, including insights on maintaining alignment and finding joy amidst the chaos of modern motherhood.
00:00: Introduction and Guest Reintroduction
00:55: Balancing Work, Motherhood, and Spiritual Practice
01:52: Integrating Spiritual Practices into Motherhood
07:11: Challenges and Realizations of Motherhood
10:03: Navigating Work and Motherhood
19:49: Voice Memo Coaching and Flexibility
22:49: Cookbook Revamp and Postpartum Journey
27:21: Acting Career and Personal Insights
28:08: Creative Outlets and Acting Aspirations
28:38: Spiritual Awakening and Career Shift
30:11: Health Coaching and Business Success
31:27: Personal Loss and Re-evaluation
33:17: Balancing Coaching and Acting
39:02: Embracing Acting and Public Perception
41:56: Motherhood and Creative Pursuits
44:21: Spirituality in Acting
48:40: Navigating the Film Industry
52:45: Connecting with the Audience
Cassandra Bodzak is a thought leader, best-selling author and sought after on-camera personality and speaker in the mindfulness and personal development world. She is also the host of the popular spiritual podcast, "You with Intention". You may have seen Cassandra on ABC’s The Taste with Anthony Bourdain as the ‘happy, healthy living guru’ or in her work with SHAPE, Eating Well, Huffington Post, Teen Vogue, Thrive, Fabletics, Lululemon, SoulCycle and many more. She has been called “an award winning thought leader and intuitive coach” in Forbes and “a spiritual leader” by Well + Good. Cassandra helps people all over the world learn The Process for bringing their soul's desires into their everyday reality through her online group program, Divinely Design Your Life as well as through all the free content she shares on her YouTube and social media.
You can find Cassandra:
Website: https://cassandrabodzak.com/
YouTube: https://www.youtube.com/CassandraBodzakTV
Instagram: https://www.instagram.com/cassandrabodzak/#
Find Nikki:
Instagram: www.instagram.com/elevate_and_align_
and at www.instagram.com/fitfunandfrazzledpodcast
In this episode, we’re talking about more than just back-to-school shopping and fresh notebooks, we’re talking about how to set our kids up for a successful school year and how to set ourselves up for one too. Because if you’re a mom like me, you know the school year is as much about resetting our rhythms, protecting our mental health, and staying grounded as it is about helping our kids thrive.
We’ll explore:
• Practical ways to set the emotional tone at home so our kids leave the house feeling calm, supported, and confident
• Why rhythms matter more than rigid schedules (and how to create them for both kids and parents)
• Managing the invisible mental load so a “successful school year” for them doesn’t equal burnout for us
• How modeling emotional regulation can help our kids develop lifelong coping skills
You’ll also learn how to use the science of neuroplasticity to rewire your brain in a realistic, sustainable way, no toxic positivity here or emotional bypassing and why this work is more like strength training than instant change.
Finally, we’ll flip the script and talk about what Gen Z and Gen Alpha can teach us about empathy, boundaries, and emotional intelligence, and why they may be modeling skills we all need to embrace.
This episode blends practical tips, mindset science, and a little heart-to-heart to help you start the school year feeling calm, connected, and ready.
Rewire Your Thoughts:: Using Affirmations to Build Confidence, Relieve Stress, and Manifest Abundance - https://www.amazon.com/Rewire-Your-Thoughts-Affirmations-Confidence/dp/B0DKCY4L24/ref=sr_1_1?crid=1JEQY2J1NNMKC&dib=eyJ2IjoiMSJ9.OkdSKNT19dbvy3qIlZ2tYhehaaVcMaYbmwNj5Ak6OOM.NfZW32BIbzTpST1GEFBx_yJomVtK4gSvbr69GUH9HKw&dib_tag=se&keywords=Nikki+Lanigan+Rewire+Your+Thoughts&qid=1755287581&sprefix=nikki+lanigan+rewire+your+thoughts%2Caps%2C231&sr=8-1
Special Offers & Sponsors
*** This episode may contain paid endorsements and advertisements for products and services.
Find Nikki online at:
www.instagram.com/fitfunandfrazzledpodcast
www.instagram.com/elevate_and_align_
Nikki is back after a summer break.
You are not a project that constantly needs fixed. If you have been feeling disconnected, overconsuming, or stuck in the cycle of always trying to improve yourself, this episode will feel like an exhale. We will talk about slowing down, getting quiet, and letting your body lead the way.
Nikki is sharing why she stepped away from the noise of the wellness world to reconnect with her why and what embodiment really means when you strip away the trends, the pressure, and the constant need to "fix" yourself.
Special Offers & Sponsors
*** This episode may contain paid endorsements and advertisements for products and services.
Find Nikki online at:
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.
In this solo episode, Nikki shares how breathwork became a life-changing tool in her journey with OCD, anxious thoughts, and stress, You’ll learn the science of how breathing impacts your nervous system, hormone health, digestion, and sleep, and why most of us are doing it wrong.
She breaks down some easy breathwork practices (like box breathing and breath of fire), when to use them, and ends with a calming 2-minute guided breathwork session.
You’ll Learn:
• Why conscious breathing changes everything
• How breathwork supports stress, hormones, and anxiety
• 4 beginner-friendly breath techniques
• When and how to use breathwork in daily life
Connect:
Instagram: @nikkilanigan.yogaandwellness and @fitfunandfrazzledpodcast
If this helped you, share it and tag Nikki!
Let’s normalize softness and remember how to breathe.
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:
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:
@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