The Fit and Unfiltered Podcast

Nicola Graham
  • 5.0 (3)
  • Fitness

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

  1. 6d ago

    84. The Power of Positivity: Jodie's Guide to Embracing Life's Challenges

    From Collapse to Heart Transplant: Jodie’s Story of Resilience, Mindset & Starting Again In this episode, I’m joined by Jodie, who shares her journey from being a lifelong athlete and personal trainer to collapsing at 23 and being diagnosed with ARVC, a genetic heart condition that ended her ability to train and work in fitness. Over the next decade she faced repeated hospitalisations, ICD shocks and worsening heart failure, before being told a transplant was her only option. Jodie talks through being listed for transplant, being moved to the urgent list, receiving the call, and surviving a post-transplant coma, sepsis and multiple organ failure. She explains how loss of blood flow led to bilateral below-knee amputations and finger-tip loss, and how motherhood, gratitude and small daily goals helped her rebuild. We also explore mindset, resilience, rest, boundaries with social media, movement, and why investing in your health matters at any age. You can follow Jodie on Instagram via @jodie_heart_transplant_journey / https://www.instagram.com/jodie_heart_transplant_journey Make sure to like, follow and share if you enjoyed this episode of The Fit and Unfiltered Podcast. 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 Welcome and Guest Intro 01:47 Jodie’s Athletic Background 03:09 Collapse and Heart Diagnosis 04:57 Living With ARVC 08:10 Transplant Decision Point 10:02 Assessment and Heart Failure 14:41 Waiting List and Hospital Admission 17:32 Match Day Mindset 19:33 Gratitude and Daily Perspective 23:41 Mindset Tools and Small Goals 31:14 Transplant Surgery and Coma 34:30 Sepsis and Amputation Reality 38:59 Life After Trauma Mindset 40:50 Stop People Pleasing 42:51 Second Chance Mindset 44:54 Health Foundations Matter 46:36 Comfort Zone Growth 50:23 Health Over Aesthetics 54:49 Daily Movement Rituals 59:01 Invest In Yourself 01:03:01 Rest And Recovery 01:05:10 Phone Boundaries At Night 01:07:56 Mommy Robot Legs 01:13:59 Purpose And Public Speaking

    84. The Power of Positivity: Jodie's Guide to Embracing Life's Challenges

  2. Oct 21

    83. From Vision Boards to Daily Movement: A Guide to Thriving Through Holidays and Everyday Life

    Stop Waiting for the ‘Perfect Time’: My 4 Non‑Negotiables to Stay in Shape 365 Days a Year In this episode of the Fit and Unfiltered podcast, I talk about why waiting for half term, holidays, birthdays or Christmas to pass keeps you stuck, and how you can stay in incredible shape 365 days a year by locking in four non‑negotiables. I share a mindset shift I’m practising myself: using bedtime to “dream big” (rather than worry), noticing your first thoughts in the morning, avoiding phone-first habits, and using brain dumps or a daily prompt like The Secret 365 to set your subconscious up well. So you can feel your best without relying on a “magic date” like January. 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 Stop Waiting to Start 01:13 Half Term Reality Check 02:52 Dream Big Before Bed 07:10 Vision Boards and Worry Loops 11:41 Non Negotiable One Mindset 21:05 Non Negotiable Two Daily Movement 27:14 Non Negotiable Three Strength Training 30:46 Non Negotiable Four Nutrition Awareness 37:04 Get Support and Take Action 42:26 Final Pep Talk and Wrap Up

    83. From Vision Boards to Daily Movement: A Guide to Thriving Through Holidays and Everyday Life

  3. Oct 14

    82. Strengthening from Within: Pelvic Health Insights with Charlotte From Elevate Women's Wellness

    Pelvic Floor Health, Confidence & Perimenopause (with Charlotte from Elevate Women’s Wellness) In this episode of the Fit & Unfiltered podcast, I’m joined by Charlotte, pelvic health specialist and founder of Elevate Women’s Wellness, who I met at a wellness event and knew my community needed to hear from. Charlotte shares her experience as a mum of four who developed pelvic floor issues after childbirth, struggled to get NHS support, and ultimately found relief using an electromagnetic “chair” treatment in six sessions, prompting her to help other women. We discuss how common symptoms like leaking, urgency, frequency, waking at night, prolapse sensations, constipation, and even low back pain are often normalised, and how pelvic floor health matters across the whole lifespan, especially as oestrogen declines in perimenopause. Charlotte explains tight versus weak pelvic floors, the role of breath and nervous system regulation, why hydration matters, and gives a practical 360 breathing technique and simple starting steps, plus where to find her on Instagram and in Birkenhead. You can connect with Charlotte via her Instagram page @elevate.womens.wellness www.instagram.com/elevate.womens.wellness 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 Welcome and Guest Intro 00:53 Charlottes Pelvic Floor Journey 03:53 Why She Started the Business 05:17 Host Postpartum Story 06:53 Common Pelvic Floor Symptoms 10:22 Hidden Signs and Body Links 12:55 Its Never Too Late 15:52 Confidence Worthiness and Intimacy 28:20 Perimenopause and Constipation 30:41 Tight Yet Weak 31:12 Chair Strength Boost 31:49 How The Chair Works 33:53 Proprioception With Ball 35:41 Kegels And Getting Assessed 38:29 Apps Eggs And Real Training 40:38 Breathing During Lifts 43:35 Perimenopause Pelvic Changes 49:44 Hydration And Bladder Irritation 52:40 Master 360 Breathing 57:33 Find Charlotte And Wrap Up

    82. Strengthening from Within: Pelvic Health Insights with Charlotte From Elevate Women's Wellness

  4. Oct 7

    81. Aligning Actions with Intentions: Your Path to Sustainable Fitness Results

    12 Weeks Left: Think Differently, Make Better Decisions & Stop the Yo-Yo Cycle In this episode, I share the mission-critical key to lasting transformation in health, business, relationships and life: making good decisions that align with your goals. I explain why we don’t need more information, we need better implementation and follow-through. And why quick fixes and fad diets fail because they don’t teach you to think for yourself. As we enter the last quarter of the year, I challenge you to use the next 12 weeks to avoid the slow undoing that leads to a January restart, and instead focus on small daily habits, standards and an identity shift. I also introduce my printable blueprint (which you can download via the link below) to help you review the Thriving pillars (mindset, fitness, nutrition, stress, sleep), set 3-5 non-negotiables with maximum and minimum standards, reduce perfectionism, and build real consistency with support and accountability. The Final Quarter Blueprint https://nicolagrahamfitness.com/thefinalquarterblueprint 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 Decisions Over Information 02:02 Last Quarter Momentum 03:27 Small Habits Slip 05:29 Identity Shift Needed 06:28 Blueprint Framework 07:05 Minimum Maximum Standards 08:13 Non Negotiables Example 09:11 Practice Better Choices 11:19 Get Clear Take Action 14:48 Wrap Up Next Steps

    81. Aligning Actions with Intentions: Your Path to Sustainable Fitness Results

  5. Sep 30

    80. Riding the Hormonal Rollercoaster with Confidence Through Your 40's

    In this episode I am talking about riding the hormonal wave in your 40s, drawing on real conversations from the Women in Wellness event, including my own recent dip in gym motivation and why having a clear plan, structure and tracking is what keeps you progressing even when you do not feel like it. I unpack how negative self-talk and comparison drive self-sabotage, why we need to rewrite the rule book around menstrual cycle expectations in perimenopause, and how building resilience starts with small actions that create evidence you can trust yourself. I also answer two audience questions on balancing cardio and strength for fat loss, and what to actually do when you wake up in perimenopausal rage with only 30 minutes to spare before the day begins. If this resonated, please do subscribe so you never miss an episode and share it with a woman in your life who needs to hear this. 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 Hormonal Wave Intro 00:17 Wellness Event Takeaways 02:20 Out of Groove Confession 04:27 Plan Beats Motivation 06:54 Rewrite Cycle Rules 11:12 Stop the Self Beatdown 13:20 Build Resilience Evidence 16:57 Thriving and Nutrition Shift 20:42 Cardio vs Strength for Fat Loss 25:24 Morning Rage Reset Routine 28:42 Front Load Calories Calm 34:25 Come Home to Yourself 35:06 Final Breath and Next Steps

    80. Riding the Hormonal Rollercoaster with Confidence Through Your 40's

  6. Sep 24

    79. Why Do We Keep Waking in the Night? Navigating the Symptoms of Perimenopause

    Night waking is one of the most common and most overlooked symptoms of perimenopause, and in this episode I am getting into exactly why it happens, from fluctuating oestrogen and progesterone driving adrenaline surges and racing thoughts, to the body's internal thermostat causing you to overheat at night. I share my own experience of waking up on red alert, how broken sleep affects your mood, appetite, cravings, energy and brain fog, and why so many women mistake these symptoms for anxiety. Plus I cover the practical steps you can take right now to manage it. From timing your wine and caffeine, to optimising your evening meals, cooling your sleep environment and why magnesium bisglycinate might be the game changer you have been missing. If this resonated, please do subscribe so you never miss an episode and share it with a woman in your life who needs to hear this. 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 Night Waking Intro 00:58 Awards Gratitude Update 04:52 Why Sleep Matters 07:20 3 AM Wake Story 11:15 Estrogen And Adrenaline 14:59 Progesterone And Calm 23:04 Thermostat And Sweats 25:34 Stop Normalizing It 28:08 Alcohol And Hydration 32:47 Blood Sugar At Night 37:36 Action Plan Checklist 39:53 Magnesium And Caffeine 43:53 Wrap Up And Next Steps

    79. Why Do We Keep Waking in the Night? Navigating the Symptoms of Perimenopause

  7. Sep 16

    78. The 4 System Method to Achieve Results (Even When You’re Not Motivated)

    Three weeks into September, I am sharing the practical talk I delivered at the Wirral Wellness Festival on how to stop relying on motivation and instead systemise your health, fitness and wellbeing. This is the stuff that builds real momentum through half term, Christmas planning and the daily curveballs that life throws at you. I break down why progress is driven by micro day to day habits that compound over time, and why focusing on health and identity with aesthetics as a by-product is what actually keeps you on track long term. And I share four simple systems you can plug into your everyday life right now: creating energy through non-negotiable training and steps, systemising your fuel with default meals and planning, prioritising recovery with boundaries and white space especially around screens and bedtime, and building self accountability by starting small, following through and acknowledging your wins. 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 September Reset Reality 01:04 Festival Talk Setup 02:21 Sore Throat Tangent 03:57 Goals to Daily Roadmap 06:08 Motivation vs Defaults 08:11 Identity Over Aesthetics 09:32 Gym Chat Perspective Shift 14:46 Four Systems Explained 17:29 Energy System Basics 20:11 Nonnegotiable Movement Plan 21:29 Steps Check System 23:32 Habit Stacking Walks 24:54 Fuel System Basics 26:32 Meal Planning Defaults 28:25 Batch Cooking Shortcuts 31:38 Recovery and White Space 37:25 Accountability to Yourself 40:53 Celebrate Wins Momentum 45:22 Community and Closing

    78. The 4 System Method to Achieve Results (Even When You’re Not Motivated)

  8. Sep 9

    77. The 4 Steps to Overcome Your Fear of Judgement in Fitness

    Moving Past the Fear of Judgment: Gym Anxiety, Alcohol Boundaries and Backing Yourself In this Fit & Unfiltered episode, I talk about how fear of other people’s judgement can hold us back from going after our goals, even when time and capability aren’t the issue. I share two client examples: one woman feeling anxious about returning to the gym after six weeks away, and another choosing to cut alcohol until December but worrying about social pressure. I relate this to my own self-doubt when showing up online and explain how we often assume others are judging us when they’re usually focused on themselves. Giving you four practical steps: get specific about who you fear is judging you, take decisions out of the moment with pre-planned boundaries, build evidence of your capability by tracking wins, and get around like-minded people who support your growth, including the Thriving Women community. 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 Fear of Judgment Intro 00:49 Gym Anxiety Story 03:39 Alcohol and Social Pressure 08:03 Self Doubt and Spotlight Effect 17:40 Practical Steps Phase One 19:53 Boundaries and Gym Game Plan 22:17 Build Evidence and Wins 25:24 Find Your People 29:27 Wrap Up and Next Steps

    77. The 4 Steps to Overcome Your Fear of Judgement in Fitness
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5
out of 5
3 Ratings

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

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