The Fit and Unfiltered Podcast

Nicola Graham
  • 5.0 (3)
  • Fitness

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

  1. 6d ago

    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

  2. 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)

  3. 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

  4. Sep 3

    76. September Reset: Break the Weekend/Holiday Mindset and Build Health 365

    In this episode of the Fit and Unfiltered podcast, I share why 1st September feels like a mini new year as the kids go back to school and routine returns, and I unpack a holiday moment I overheard “You don’t need to drink water, they’re on holiday” as a powerful example of the learned mindset that health doesn’t matter on holidays, weekends or special occasions. I explain how this thinking can fuel all-or-nothing dieting, yo-yo cycles and “midweek versus weekend” habits that many women struggle to break, often rooted in childhood and reinforced later by being put on diets in the teenage years. I encourage you to prioritise health 365 with flexibility, normalise a first-week adjustment period, aim for “good enough” not perfection, reduce processed foods, focus on protein, fruit and veg, fibre and hydration, cut social media overwhelm, get clear on what thriving means to you, and seek coaching/community support if you need accountability. 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 Fresh Start 01:30 Holiday Water Comment 03:41 Weekend Diet Cycle 06:34 Health Over Fat Loss 08:03 Back to Routine Buffer 11:54 Tradeoffs and Priorities 14:49 Good Enough Week One 17:08 Cut Overwhelm and Scroll 19:24 Define Your Thriving 20:36 Get Support and Next Steps

    76. September Reset: Break the Weekend/Holiday Mindset and Build Health 365

  5. Aug 26

    75. The Fat Loss Formula That Actually Works and The 3 Commons Mistakes to Avoid

    Stop Trying Harder: The Simple September Fat Loss Reset for Women in Their 40s (Boundaries, Protein & Training Smarter) In this episode of The Fit and Unfiltered Podcast, I am sharing feeling overwhelmed (possibly perimenopause brain) and explaining why many women still struggle with fat loss in September despite good intentions, because their default mindset is to push harder. Drawing on a new one-to-one client story, I am going through the fact that most women don’t need a new plan, what they need is consistency, identity work, better boundaries, stress management and kinder self-talk. Outlining three common mistakes, I encourage you to embrace maintenance phases to build self-trust, adapting plans through seasons (including December), and invite you to join Thriving Women for a sustainable, flexible approach. 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 Overwhelmed Intro 01:09 September Reset Trap 02:29 Client Story Breakdown 05:28 Push Harder Mindset 07:10 Simple Consistency Wins 11:16 Lifestyle Seasons Plan 21:07 Mistake One Variety 29:10 Mistake Two Protein 33:56 Mistake Three Overtraining 38:10 Self Talk Mastery 43:19 Join Thriving Women 44:56 Final Wrap Up

    75. The Fat Loss Formula That Actually Works and The 3 Commons Mistakes to Avoid

  6. Aug 20

    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

  7. 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

  8. 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!
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3 Ratings

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

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