It's Pretty Simple

Welcome back to It’s Pretty Simple! I’m your host, Nikita, and in today’s episode, we’re diving into progressive overload—the single most important principle for building strength, muscle, and breaking through fitness plateaus. If you’ve ever wondered why you’re not seeing results despite putting in the work at the gym, this episode is for you. I’ll explain how progressive overload works, why it’s...

n this episode, I sit with Licensed Psychologist Eleni Dimitriadou where we delve into the psychology behind emotional eating, exploring its definition, causes, and the impact of environment and childhood experiences. We discuss the differences between emotional and physical hunger, the role of guilt in eating habits, and strategies to break the cycle of emotional eating. The conversation emphasiz...

In this episode of It’s Pretty Simple, I’m joined by my long-time client and friend, Zainab, to explore her inspiring journey of living with PCOS. From hormonal imbalances and weight struggles to finding sustainable solutions through strength training and nutrition, this episode is packed with actionable insights. Key Takeaways: How to manage PCOS weight gain and improve hormonal health. Why stren...

Traveling doesn't mean you have to abandon your fitness goals. In this episode of It’s Pretty Simple, I share effective strategies for maintaining your workout routine and healthy eating habits while on the move. Discover how to stay fit without a gym, make nutritious food choices, and keep your wellness on track during your travels. Apply for 1 on 1 coaching: https://forms.gle/ptsW9yyhz6hwjpXm8 F...

In this episode of It’s Pretty Simple , I am joined by Dr. Agata Rumianek, PhD in Cardiovascular Science from the University of Oxford, to dive deep into the essential topic of heart health and the impact of lifestyle on cardiovascular well-being. Dr. Agatha shares insights on how diet, exercise, and balanced living can prevent heart disease, highlighting the rising trend in cardiovascular issues...

In this episode of It’s Pretty Simple, we explore the relationship between High-Intensity Interval Training (HIIT) and Polycystic Ovary Syndrome (PCOS). Join me as we dive into the science behind insulin resistance and how it affects those with PCOS. Discover why intense workouts might not always be the best choice for managing symptoms, and learn about effective alternatives that can help improve...

In this episode of It's Pretty Simple, join us as we dive into an epic long-distance cycling adventure, pedaling over 1,350 km from Barcelona to Florence. Our journey takes you through four countries as we tackle Tour de France routes, push through challenging terrains, and explore the picturesque Mediterranean coastlines. Joined by Dominique, Stacy, Nathan, and Nikita, we talk about van life esse...

In this episode of It's Pretty Simple, I’m breaking down why no sugar challenges might actually be harming your hormones and energy levels, especially if you have PCOS. I’ve seen so many people jump into these challenges, thinking they’re a quick fix, but they often cause more problems like disrupted hormones, slowed thyroid function, and even weight gain in the long term. I’ll share my personal t...

Hey guys! In this episode of It's Pretty Simple, I'm breaking down something we all need to focus on more—recovery. I’ve been there, pushing hard in the gym without giving my body the rest it needs, and trust me, it’s not worth it. In today’s chat, I’m sharing why recovery is just as important as your workouts and how it can help you avoid injuries, overtraining, and burnout. I’ll talk about my ow...

In this episode, I'm Speaking to Brooks about coaching women in fitness and how simplicity and consistency are the keys to long-term success. We dive deep into emotional eating, breaking unhealthy habits, and the importance of self-awareness in reaching your goals. Brooks also shares insights on the dangers of extreme dieting, finding balance in nutrition and exercise, and navigating remote wo...

Welcome back to It's Pretty Simple with your host, Nikita! In this episode, we’re diving into one of the most underrated tools for fat loss: walking. You’ve heard about the 10,000 steps goal, but does it really matter? And why might walking actually be better than running for fat loss? In this episode, you'll discover:Why hitting 10,000 steps might be more effective than you think. The key differe...

Welcome to another episode of "It’s Pretty Simple," where we break down fitness, nutrition, and life! Today, I’m joined by my friend and personal trainer, Teresa, who shares her journey from chasing aesthetics to embracing fitness as a way of life. We get real about why focusing solely on your body can leave you feeling unfulfilled, and why it’s so important to dig deeper into your goals...

Welcome back to It's Pretty Simple, your go-to podcast for fitness, fat loss, and simplifying your health journey! In today’s episode, I dive into a hot topic that went viral on my social media – the weight scale. I share my personal experience of why obsessively tracking your weight can be misleading, frustrating, and downright useless when it comes to true progress. 🏋️‍♀️ We’ll explore why w...

In this episode of It's Pretty Simple, we dive deep into the surprising reasons why most people end up in retirement homes and how strength training can be the key to a healthier, longer life. Join personal trainers as they uncover the importance of discipline over motivation, the benefits of the Mediterranean diet, and how simple lifestyle changes can help you stay active and avoid a sedentar...

In this episode of It’s Pretty Simple, I sit down with fitness coach Luca to dive into the world of bizarre fitness myths and misconceptions. From the strangest things clients have ever said to the truth about using lifting belts, protein shakes, and core training, this episode is packed with insights that every gym-goer needs to hear. Discover why sweating doesn't equal fat loss, the real deal wi...

In this episode of "It's Pretty Simple", I share my personal journey of overcoming challenges and the transformative impact of having a coach. I discuss how stepping out of your comfort zone can lead to significant growth and unlock your potential. I give you my personal strategies for tackling obstacles in your training and how the right coaching can help you push beyond your limits...

In this episode of "It's Pretty Simple," I’m diving deep into the importance of protein for effective fat loss, muscle maintenance, and long-term weight management. If you’re tired of the frustrating yo-yo dieting cycle like I was, you’ll want to tune in. I’ll be sharing how increasing your protein intake can help you lose weight and keep it off for good. I’ll explain the science beh...

Join me in this episode as I chat with my long-time friend Georgia Canavan who introduced me to a healthier lifestyle 20 years ago. We delve into our early fitness challenges, the creation of our company "Protein Sheikhas," and the importance of supporting each other in the competitive fitness industry. Georgia shares her incredible journey from personal trainer to wellness expert for fi...

In this episode of "It's Pretty Simple," I share 4 strategies to boost your workout intensity without any cardio. Learn how to elevate your fitness routine with techniques that will help you break through plateaus, build muscle, and maximize your workout efficiency. Tune in to discover how to make your workouts more intense and productive without relying on cardio exercises. Studies:...

Welcome to "It's Pretty Simple," your go-to podcast for straightforward fat loss, training, and nutrition advice without the confusing science jargon. In this episode, we chat with Abrar Alyakoob, a client of three years who exemplifies discipline. Discover how Abrar juggles a full-time job, a Master's program, and coaching at a gym while maintaining her fitness regimen. Learn he...

Welcome to "It's Pretty Simple," your go-to podcast for fitness, fat loss, nutrition, and overall well-being. I'm Nikita, and I'm here to break down complex health theories into simple, actionable advice that you can use to build better habits and achieve a healthier life. I'll share why building muscle in your 30s is crucial for maintaining bone density, boosting metabol...

Welcome to "It's Pretty Simple" with me, Nikita Koli! With over 13 years of experience in the fitness industry, I'm here to simplify fitness, nutrition, and health for you. I'll share my personal journey from unhealthy habits to becoming a fitness professional, and provide you with practical advice and relatable stories. Join me as I break down complex concepts into easy-to-u...

Hi, I'm Nikita, and welcome to 'It's Pretty Simple,' a podcast for all things fat loss, fitness, and nutrition. I am a personal trainer and a nutrition coach and In the past 12 years, I've had the incredible opportunity to help individuals like you transform their lives through fitness, fat loss, and better nutrition. And i want to continue help you and other women who feel ove...