The Nicola Graham Podcast

Nicola Graham
  • 5.0 (13)
  • FITNESS

Real conversations around Mindset, Fitness, Motherhood and everything in between

  1. The Balanced Mindset: Normalising Everyday Mental Highs and Lows

    30 MIN AGO

    The Balanced Mindset: Normalising Everyday Mental Highs and Lows

    In this Monday Short, I'm sharing four things we need to normalise on a fat loss, transformation or Thriving journey. Waking up feeling flat, feeling stressed or anxious from time to time, having days where you mentally need a break from tracking, and occasionally feeling alone on the journey. Because too many women are suffering in silence thinking they're the only one who feels this way... and they're not. I also share the practical ways I personally reset when any of the above shows up... gratitude, morning light, fresh air, movement and lifting weights. So you can give yourself grace, stay in the driver's seat and keep moving forward. If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share. Looking for further support? This is how You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness And if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Four Things To Normalize 01:45 Waking Up Feeling Flat 05:30 Resetting Your Morning 07:38 Stress And Anxiety Happen 11:26 Managing Stress Like A Pro 13:57 Needing A Day Off 18:14 Mindful Breaks Not Sabotage 23:25 Feeling Alone On The Journey 24:54 Find Your People 29:25 Solo Seasons And Resilience 32:20 Wrap Up And Next Steps

    35 min
  2. The 4 Common Mistakes to Avoid in a Calorie Deficit (And How To Fix Them)

    3 MAY

    The 4 Common Mistakes to Avoid in a Calorie Deficit (And How To Fix Them)

    In this episode of The Nicola Graham Podcast, I break down the most common mistakes I see women make when trying to stay in a calorie deficit while chasing a lean, toned, strong look. I explain why mega-low calories can make you drop weight fast but still feel “soft,” and how repeated crash dieting can lead to losing muscle and regaining more body fat over time, especially for women 35+. Covering why a sustainable deficit (around 300-500 calories below maintenance, adjusted for stress) matters, why under-eating protein stops you building muscle, and how to think about calories like a weekly “bank balance” rather than perfection every day. I also share why post-workout nutrition helps recovery, reduces cravings, and supports fat loss, plus how my Thriving Women community can help with structure and high-protein meal ideas. If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share. Looking for further support? This is how You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness And if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Calorie Deficit Mistakes 00:48 Fat Loss vs Weight Loss 02:49 Lifting Without Bulking 03:43 Recomp or Two Phases 04:52 Dieting Cycle Explained 06:20 Mistake One Too Aggressive 08:49 Set a Sustainable Deficit 09:42 Mistake Two Protein Intake 12:57 Tracking Beyond the Scale 13:57 Mistake Three Weekly Flexibility 16:58 Mistake Four Post Workout Fuel 19:34 Wrap Up Support and Summer

    22 min
  3. Is skinny REALLY the goal? How to choose strength, clarity and Health when the noise is loud

    29 APR

    Is skinny REALLY the goal? How to choose strength, clarity and Health when the noise is loud

    In this 50th episode of The Nicola Graham Podcast, I am reflecting on how “skinny” is marketed as the goal for women, even though thriving is about feeling strong, energised, regulated and clearheaded. Sharing a client’s experience of feeling pressured to try GLP-1 injections and using it to explore the wider cultural push to conform, showing that thriving is a long-term vision and lifestyle, not a diet or quick fix. I outline what many women actually want... more natural energy, strength and capability, a calmer mind around food, and consistency that doesn’t rely on motivation. Supported by clear structure, non-negotiables and mindset work. Discussing how “discipline” can mask unhealthy behaviours, examples of influencers later revealing eating disorders, and sharing a parenting story about teaching discipline and long-term rewards. Disclaimer: this episode includes the mention of eating disorders and the “skinny” trend. If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share. Looking for further support? This is how You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness And if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 50 Episodes Kickoff 01:00 Skinny Versus Thriving 02:05 Pressure and Injections 05:13 What Women Really Want 09:41 Discipline or Disorder 12:40 Set Your Standard 13:55 Tuck Yourself In 20:35 Mindset and Alter Ego 25:58 Structure Beats Motivation 27:18 Choose to Thrive 29:19 Get Clear and Join

    31 min
  4. The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 2)

    26 APR

    The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 2)

    In part two of this perimenopause series, I share how the “creeping” hormonal shifts can look and feel in real life, especially when no two months are the same and we tell ourselves we’re “too young.” I cover three subtle signs: slower recovery and increased sensitivity after workouts (including more soreness, joint stiffness and feeling drained instead of energised), heightened cravings and snacky “food noise” linked to less stable blood sugar, and cycle changes such as heavier periods, shorter or longer cycles and more pronounced PMS symptoms. I explain why stress tolerance shifts in your forties and how that affects training, plus practical strategies: prioritising lean protein, pairing carbs/sweet foods with protein, supporting joints with omega-3s, improving sleep, using “dinner and done,” pulling back intensity around your cycle, tracking symptoms monthly, setting boundaries, and focusing on consistency over extremes. I also encourage getting support and speaking up rather than struggling silently, and I mention my Time to Thrive coaching and free community. How You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Perimenopause Reality Check 01:27 Stop Fighting Your Body 02:10 Action Over Awareness 03:43 Mid Cycle Compassion 05:47 Symptom Five Recovery Shifts 08:10 Lean Muscle And Protein 10:18 Joint Stiffness Explained 12:40 Train Smarter Around Cycle 20:56 Cravings And Food Noise 22:23 Stabilize Blood Sugar 24:02 Protein For Cravings 25:34 Sleep First Strategy 26:12 Stop Undereating Stress 28:35 Dinner And Done 31:10 Inner Knowing No Guilt 34:36 Cycle Changes Signs 38:48 Track Patterns Get Help 40:53 Support Community Reset 44:19 Perimenopause Action Plan 45:56 Coaching And Wrap Up

    47 min
  5. The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 1)

    22 APR

    The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 1)

    Perimenopause Symptoms You Might Be Missing (Part 1): Tired but Wired, Fat Loss Frustration, Mood Shifts & Brain Fog In this episode of The Nicola Graham Podcast, I share why I’ve been talking more about perimenopause after opening up on Instagram about “losing my mojo,” and I outline subtle, often-masked symptoms that can show up in everyday life as oestrogen and progesterone begin fluctuating, especially for women around 38+. I cover feeling tired but wired (afternoon crashes, night waking, palpitations), fat loss feeling harder with weight creeping up around the middle and increased cravings linked to blood sugar and insulin sensitivity, mood changes like irritability, anxiety and tearfulness, and brain fog/forgetfulness, including the role of gut health. Sharing practical steps like reducing late caffeine, building a consistent evening routine, fuelling properly through the day instead of fasting, tracking your cycle to protect energy, prioritising rest, getting outside, and using strength training for regulation, plus how to advocate for yourself with your GP. This is part one, with part two to follow, and I also explain the “health-first” approach inside my Time to Thrive group coaching. And if you found this episode valuable, like and subscribe to keep up to date with more valuable insights and actionable advice How You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Subtle Perimenopause Signs 00:21 Mojo Lost Instagram Spark 01:09 Masking Changes Mindset 02:06 Weekly Unfiltered Sunshine 03:12 Daughter Confidence Pep Talk 05:42 Kids Mirror Self Talk 10:06 What Perimenopause Is 13:24 Symptom One Tired Wired 15:46 Fixes Sleep Caffeine Fuel 17:05 Symptom Two Fat Loss Harder 19:19 Insulin Cravings Belly Gain 20:31 Stop Eating Less Doing More 20:58 Food Diary Reality Check 21:34 Friday Undereating Weekend Fallout 23:40 Fasting Backfires New Approach 24:29 Mood Swings Stress Tolerance 28:36 Track Your Cycle Protect Energy 30:35 Cravings Regulation Tools 33:52 Brain Fog Gut Health Link 38:06 Health First Not Scale 42:09 Sustainable Coaching Invitation

    44 min
  6. Overcoming Imposter Syndrome and Knowing your Worth

    19 APR

    Overcoming Imposter Syndrome and Knowing your Worth

    In this episode of The Nicola Graham Podcast, I speak candidly about imposter syndrome after a client call, explaining that it’s often just the discomfort of growth and being outside your comfort zone. Sharing the idea of building a “bank of evidence” through taking action first. Whether that’s leading a directors’ meeting, lifting weights for the first time, going out sober, wearing the dress without the jacket, or walking confidently by the pool. I also dive into the mental side of fat loss: how many women quit right before progress shows up, sabotage when results feel slow, and over-focus on the scales instead of wider signs of thriving like energy, mood and relationships. Finally, I challenge the belief that women shouldn’t invest time, money and boundaries in themselves, and leave two questions to prompt action and self-trust. Like and subscribe to keep up to date with more valuable insights and actionable advice How You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 No Notes Real Talk 00:44 What Imposter Syndrome Is 02:10 Bank of Evidence Mindset 02:49 Work Example Leading Meeting 03:47 Gym And Life Firsts 05:27 Diamonds Meme Consistency 08:30 Scale Obsession Mindset Shift 09:26 Identity Sabotage And Growth 11:33 Lifestyle Approach Over Plans 12:44 Ask For Help Lean In 13:52 Prioritizing Yourself Guilt 15:34 Two Questions Take Action 15:56 You Are Worth It 16:52 Rebuild Trust And Community 18:15 Time Is Now Journal Prompt 18:53 Final Challenge And Goodbye

    19 min
  7. How to Reclaim Your Energy with Daily Habits to Beat Burnout & Thrive

    15 APR

    How to Reclaim Your Energy with Daily Habits to Beat Burnout & Thrive

    In this episode of The Nicola Graham Podcast, I am challenging the “weekend reset” myth for mums, arguing that relying on Saturdays and Sundays to recover from a stressful week fuels burnout and stalls transformation because the body doesn’t run on a weekly calendar. I share my recap of attending the Grand National, explaining how she avoided a hangover by limiting alcohol, drinking lots of water, eating protein (including boiled eggs), and handling social pressure to drink. Explaining how chronic weekday stress can dysregulate cortisol, disrupt sleep and cravings, and contribute to “stress belly,” and why feeling “lazy” can actually be dysregulation. Inreoducing the Daily Dose principle: small, intentional daily habits (like a 10-minute walk, meal prep shifts, saying no, set workout days, and no phone upstairs) to build self-trust and thrive consistently. AND I announce my upcoming monthly Thriving Women Zoom coaching calls. Like and subscribe to keep up to date with more valuable insights and actionable advice How You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Weekend Reset Myth 00:43 Daily Thriving Mindset 01:29 Unfiltered Races Recap 02:04 Self Acceptance With Alcohol 03:23 Prep Pressure And Chaos 06:13 Feeling Good Over Perfect 08:20 Hangover Proof Habits 13:47 Stop Saving For Weekends 15:47 Chronic Stress And Cortisol 17:14 Cortisol Hard Hat Analogy 18:45 Stress Belly Explained 19:49 Why Weekends Don’t Reset 21:31 Daily Dose Principle 22:36 Systems and Set Days 23:13 Micro Habits and Walks 25:06 Saying No as Self Care 26:56 Uncomfortable Change and Tradeoffs 30:02 Modeling Self Care for Kids 32:25 No Phone Bedtime Rule 33:57 Seven Day Self Trust Challenge 35:27 Time to Thrive Program Invite 36:34 Monthly Community Zoom Calls 38:49 Final Takeaway and Goodbye

    39 min
  8. The Fitness Reset Fast After Easter: Your Simple 3-Step Framework to Follow

    13 APR

    The Fitness Reset Fast After Easter: Your Simple 3-Step Framework to Follow

    Reset After Easter: My 3-Step Framework to Get Back on Track (No Restriction, No Punishment) In this episode of The Nicola Graham Podcast, I share a simple three-step framework to help you reset after Easter without slipping into all-or-nothing thinking or doing anything overly restrictive. I explain why one weekend of overindulging isn’t the real issue, but dragging it out for days or weeks is, and how past diet culture can fuel the ‘if it can’t be perfect, it can’t be done’ mindset. Step one is getting clear on your calorie goal and making your calories count with simple, repeatable whole-food meals built around protein, fruit and veg, plus sensible portions of carbs or healthy fats. Step two is prioritising hydration and daily steps to reduce bloat and boost energy, including two pints of water on waking and aiming for 10,000 steps. Step three is returning to normal strength training, no punishing extra cardio, so you leave sessions with energy left for the rest of the day. Like and subscribe to keep up to date with more valuable insights and actionable advice How You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Easter Reset Intro 01:35 Draw The Line 02:38 All Or Nothing Trap 04:56 Stop Restricting Foods 07:07 Step One Calorie Clarity 08:03 Simple Whole Food Meals 09:53 Step Two Hydration Steps 13:01 Water Targets Explained 14:57 Step Three Normal Training 17:17 Support And Next Steps 19:19 Final Reset Reminder

    19 min
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5
out of 5
13 Ratings

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Real conversations around Mindset, Fitness, Motherhood and everything in between

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