The Nicola Graham Podcast

Nicola Graham
  • 5.0 (3)
  • Fitness

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

  1. 1d ago

    74. 10 Powerful Reminders to Remove the Overwhelm and Stay on Track in Your Fitness Journey

    In this episode of Fit and Unfiltered, I share my framework of 10 reminders to help you cut through overwhelm and get clear on how to restart or recommit to fitness. Especially if you're a woman over 40. I talk about how you control your daily effort, even though what "100%" looks like changes day to day, and why prioritising self-care alongside training and nutrition matters more than people think. I also get into why high stress can stall your results no matter how clean you're eating, and why your metabolism isn't broken. It's flexible, and it improves with consistent routines. If this episode resonated with you and you want to hear more episodes of The Fit and Unfiltered 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 Overwhelm Reset 02:12 Effort and Self Care 04:09 Outdoor Movement Wins 05:03 Protein First Nutrition 07:45 Steps for Fat Loss 08:32 Sleep and Wind Down 11:44 Alcohol and Hormones 14:07 Stop Caring Opinions 19:05 Lift Heavy Over 40 23:19 Cortisol and Metabolism 28:53 Clarity and Next Steps

    74. 10 Powerful Reminders to Remove the Overwhelm and Stay on Track in Your Fitness Journey

  2. Aug 13

    73. The Summer Holidays + Perimenopause... We Need To Talk About It

    Perimenopause, Summer Holidays & Your Goals: How to Adapt Without Burning Out In this episode I am speaking to women who are navigating summer holidays alongside perimenopause and hormonal shifts. Explaining how fluctuating oestrogen and erratic progesterone can impact mood, cravings, sleep, recovery, stress, anxiety and irritability. Which often trigger self-sabotage through food, alcohol or scrolling. I want to encourage you to stop pushing harder, acknowledge what’s changing, protect your energy, and adapt training and nutrition with simple systems and boundaries. Sharing practical strategies used in my coaching, including adjusting around the menstrual cycle, prioritising showing up over perfect workouts, and focusing on lifestyle beyond the gym. There are four takeaways I delve in to, so that your goals don’t get put on hold. 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 Summer Hormone Reality 01:44 Unfiltered Updates 04:30 Cycle Energy Crash 06:59 Low Mood After Cycle 12:49 Hormones And Habits 14:45 Systems Over Willpower 19:51 Permission To Adapt 28:37 Four Practical Takeaways 35:44 Thriving Identity Wrap

    73. The Summer Holidays + Perimenopause... We Need To Talk About It

  3. Aug 5

    72. 2 Hour Sessions, Low Calorie Diets and Learning From My Own Big Mistakes!

    In this episode I am getting completely unfiltered about what I have learned from being a client of multiple coaches over 20 years and how those experiences, good and bad, shaped everything I do inside Thriving Women today. I also share a full debrief from my 10 day holiday in Majorca, including upgrading to all inclusive, and why having the right mindset, standards and approach to moderation meant I came home feeling just as confident and energised as when I left. I talk honestly about the parts of the coaching industry that I think are doing real damage. The impersonal check ins, the unrealistic 1200 to 1300 calorie targets, the programmes that completely ignore postpartum limitations and injuries. And I explain why harsh deficits lead to poor adherence, untracked eating and increased food noise rather than results. My goal with every client is always to eat as much as possible while still making progress. I share why whole food, menu style guidance works better than rigid meal plans, how whole foods naturally reduce cravings and why I will always prioritise consistency, sleep and stress management over obsessing about calories. I also open up about my dad's late onset Type 1 diabetes and how that deepened my focus on real health beyond just aesthetics. If you have ever felt let down by a coach, struggled with food noise or wondered why the plan you are following is not working, this episode is for you. PS. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated 🤍 https://www.britishfitnessaward.com/bfa26nominations 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 Welcome and Episode Setup 02:55 Majorca Holiday Debrief 07:25 All Inclusive Mindset 11:26 Coaching Industry Reality 15:21 Low Calorie Diet Trap 20:01 Scale Weight vs Feeling Fit 23:05 Meal Plans That Backfire 29:56 Whole Foods and Food Noise 34:33 Health Wake Up Call 41:35 Boring Habits That Work 44:14 Support and Final Takeaways 47:02 Join Thriving Women

    72. 2 Hour Sessions, Low Calorie Diets and Learning From My Own Big Mistakes!

  4. Jul 29

    5 Ways You Can Continue to Make Progress On Your Fitness Journey During Summer (The Part Everyone Misses!)

    Why Summer Is the Best Time for Women to Build Muscle (Plus My Unfiltered Ibiza Glow-Up) In this weeks episode of The Fit and Unfiltered Podcast, I am sharing with you why summer is an opportune time for women to build muscle rather than panic about eating more, because a lean, toned look comes from muscle and you can’t build significant muscle in a calorie deficit. In my unfiltered chat, I revisit my goal of taking more pride in my appearance after Ibiza reminded me of my glam side, and I explain that we can restart goals at any moment. Then I break down five non-negotiables for muscle building. PS. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated 🤍 https://www.britishfitnessaward.com/bfa26nominations 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 Summer Muscle Mindset 02:05 Unfiltered Goals Reset 05:17 Ibiza Glam Awakening 11:38 Hamstring Curl Epiphany 15:47 Five Muscle Nonnegotiables 18:04 Progressive Overload Basics 21:07 Protein Targets Made Simple 23:08 Calories for Growth 27:21 Sleep and Growth Hormone 30:39 Recovery and Full Body Split 34:36 Summer Action Plan Wrapup 36:26 Join Thriving Women 37:26 Final Sendoff

    5 Ways You Can Continue to Make Progress On Your Fitness Journey During Summer (The Part Everyone Misses!)

  5. Jul 22

    This Is Your Permission Slip To Enjoy Your Present-Moment Health

    Your Permission Slip to Enjoy Summer: Be Present, Ditch “Being Good” and Live Now In this episode of The Fit and Unfiltered Podcast, I share a reminder that there’s a version of you 30 years from now who would give anything to be in your body, your health and this exact stage of life, so the only moment that matters is now. I talk about how many women need a “permission slip” to show up, wear the clothes, be confident and stop waiting for a scale number before enjoying life, especially over the next six weeks of the summer holidays. I explain how the stressful cycle of weekend overindulgence followed by Monday under-eating, caffeine and evening overeating keeps women stuck, and that “being good” isn’t deprivation, it’s normal self-care. Using client stories and my own postpartum identity shifts, I focus on mindset, self-worth, nervous system regulation and living fully now. So take a listen, and let's keep you Thriving throughout Summer. If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share. PS. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated 🤍 https://www.britishfitnessaward.com/bfa26nominations 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 Future You Reminder 00:32 Summer Presence Focus 02:22 Permission Slip Mindset 03:48 Client Story Wake Up 06:15 Identity After Motherhood 09:33 Dress Confidently Now 11:25 Break The Diet Cycle 16:27 Poolside Breakthrough 22:15 Stop Waiting Start Living 24:01 Nervous System Reset 25:34 Choose Change Today 26:11 Share And Wrap Up 27:09 Awards Voting Outro

    This Is Your Permission Slip To Enjoy Your Present-Moment Health

  6. Jul 15

    How to Adapt Your Fitness Routine To Thrive Throughout Summer

    How to Adapt Your Fitness Routine for Summer (Without Falling Off the Wagon) | Fit & Unfiltered On this week's episode of The Fit and Unfiltered Podcast, I am talking you through the ways that you can adapt your routine for summer when kids are off and social events increase. Looking at how results are driven by habits, not seasons. Key points include dropping FOMO, setting fewer summer non-negotiables (2–3), keeping general movement/steps high, prioritising protein with convenient options, planning nutrition around events and choosing one indulgent occasion, and managing expectations. Staying consistent with strength training (even shorter sessions, focusing on compound lifts) rather than relying on frequent HIIT, and letting go of guilt and self-sabotage by getting back on track after indulgence. So take a listen, and let's keep you Thriving throughout Summer. PS. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated 🤍 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 Welcome and Summer Focus 01:28 YouTube and Content Struggles 02:48 Awards Voting Request 04:35 Time to Thrive Coaching 05:45 Summer Holidays Reality Check 08:28 Beat FOMO and Stay Aligned 11:33 Summer Non Negotiables 12:57 Steps and Weekly Targets 14:04 Protein Made Easy 18:13 Social Events and Expectations 20:14 Control Nutrition and Bounce Back 22:52 Stress Eating and Self Sabotage 25:49 Keep Strength Training 28:58 Drop the Guilt Cycle 32:28 Lifestyle Mindset and Wrap Up

    How to Adapt Your Fitness Routine To Thrive Throughout Summer

  7. Jul 9

    The 5 Simple Systems Every Woman Needs to Get in Shape and Stay There for a Thriving Life

    In this episode, I unpack what it really means to “enjoy the journey” in fitness, especially during summer when it’s easy to become fixated on a goal weight, and I explain that the real transformation is the identity shift you build through consistent habits. I also share reflections from a recent Ibiza trip, including how being more present helped me feel renewed and how I approached alcohol and balance without guilt. Outlining simple, sustainable systems to help you feel better and make progress: daily movement, clear food standards with an 80/20 approach, focusing on consistency rather than obsessing over the scales, and protecting sleep as a non-negotiable for energy and recovery. Ending the episode by encouraging you to stay in your own lane, keep things basic, and join my Thriving Women coaching if you want help implementing these systems. PS. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated 🤍 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 Enjoy The Process 01:33 Ibiza Trip Recap 04:37 Alcohol Boundaries 09:50 Summer Crunch Time 11:51 Why Simple Works 13:20 System One Movement 16:29 System Two Food Standards 25:05 Track Consistency 26:55 Minimum Sleep Standard 30:08 Wrap Up And Invite

    The 5 Simple Systems Every Woman Needs to Get in Shape and Stay There for a Thriving Life

  8. Jul 1

    6 Mindset Shifts To Help You To Find Freedom and Embrace Summer

    Summer Mindset Shift: Ditch the Diet Mentality & Choose Freedom On this week's episode of The Fit and Unfiltered Podcast, I am sharing a summer mindset reframe. Encouraging you ladies to move out of the constant diet/“fell off the wagon” mentality and step into a lifestyle built on freedom, self-trust, and adaptability. Outlining a simple maintenance-calorie estimate (about 14 calories per pound with steps and strength training), promotes an 80/20 whole-foods approach, and showing you how you can embrace your body and enjoy summer without missing out. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated 🤍 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 Summer Mindset Shift 01:24 Schedule Change Updates 02:50 Awards Shortlist News 03:52 Freedom Over Dieting 07:56 Pool Party Confidence Story 11:49 Heat Bloat and Overwhelm 19:35 No Wagon Just Lifestyle 22:06 Adapt Goals Without FOMO 24:40 Reset Tools and Screen Time 28:48 Rest Recovery Like Athletes 31:58 Maintenance Calories Basics 35:06 Whole Foods Summer Strategy 42:23 Embrace Imperfections Freedom 46:52 Final Wrap and Share

    6 Mindset Shifts To Help You To Find Freedom and Embrace Summer
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Real conversations around Mindset, Fitness, Motherhood and everything in between

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