The Nicola Graham Podcast

Nicola Graham
  • 5.0 (1)
  • FITNESS

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

  1. Rediscovering You: The Spring Reset Every Woman Needs

    1D AGO

    Rediscovering You: The Spring Reset Every Woman Needs

    Identity Reset: Rediscover Who You Are Beyond Motherhood, Work & Adult Responsibilities In this week’s episode of The Nicola Graham Podcast, I’m sharing how to rediscover who you are beyond motherhood, work and the daily responsibilities of adult life. an identity reset to help you move into spring feeling focused, clear and re-motivated. I open up about viewing a new house and the unexpected fear and emotion that surfaced, despite wanting change, and how that mirrors any transformation journey, where the reality of growth feels far more uncomfortable than the fantasy. I also share a client story about making a bold career pivot after realising her health and identity no longer aligned with her job, and I break down the five Thriving Pillars I coach around: fitness, nutrition, mindset, stress management and sleep. The heart of the episode is a guided exercise exploring your current self, past self and future self, helping you get clear on your habits, beliefs, boundaries and the woman you’re becoming. Because identity is built through action, and while you can have it all, you can’t have it all at once. I close with an invitation to join us for the Thriving Women Wellness Walk on Sunday 8th March at 8:30am on New Brighton Waterfront, fresh air, steps, coffee and good conversation. 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 Identity Reset: Rediscover You Beyond Motherhood & Responsibilities 01:21 No Magic Pill: Why Identity Drives Real Change 02:30 Unfiltered: Moving House & The Comfort Zone Reality Check 06:54 Client Spotlight: The Scary Leap That Changes Everything 09:50 The 5 Thriving Pillars (Fitness, Nutrition, Mindset, Stress, Sleep) 11:58 Grab Your Notes: The 3 Selves Framework (Current, Past, Future) 14:39 Current Self Audit: Roles, Emotions, Habits & Beliefs 19:25 Past Self Reflection: Who Were You Before Work & Motherhood? 22:15 What Changed Over Time: Anxiety, Hypervigilance & Losing Old Joys 24:04 Reclaiming Strengths & Traits: Bringing Back the Parts You Miss 24:52 Reclaiming the ‘glam’ version of you (even if it’s just hair down) 26:17 Past self check-in: What parts of you do you miss? 26:40 Get clear on your direction (stop chasing highlight reels) 27:43 AI, Instagram & the inauthentic internet: what can you trust? 29:18 Quick dopamine reset: unfollow what doesn’t align 30:03 Design your future self: no limits, just evolution 31:29 How she thinks & decides: boundaries, wellbeing, thriving 33:07 Back-engineer the habits: realistic, repeatable identity actions 35:33 You can have it all… just not all at once (career, family, fat loss) 40:18 Non-negotiables & confidence: defining identity beyond the scale 44:08 Wrap-up: take action, prioritize health, and join the Wellness Walk

    48 min
  2. From Client to Inspiration: Balancing Life, Fitness, and Family with Emma Edwards

    FEB 4

    From Client to Inspiration: Balancing Life, Fitness, and Family with Emma Edwards

    On this week of The Nicola Graham Podcast I am joined by one of my OG clients, Emma Edwards. Emma, a 42-year-old full-time working mum of two, shares her incredible physical, mental, and emotional transformation journey. From battling with yo-yo dieting and struggling with self-motivation, to becoming an advocate for healthy living, Emma's story is bound to inspire. We delve into the initial challenges she faced, the incremental changes that made a significant impact, and how she now balances fitness, family, and work-life. Emma also offers practical tips and hacks that have helped her stay consistent and manage everyday life better. Whether you're looking to kickstart your own journey or need a boost in motivation, this episode is for you! Listen in and get inspired by Emma's dedication and resilience. 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 Introduction and Guest Welcome 01:05 Emma's Background and Early Life 02:57 Struggles with Weight and Dieting 09:00 Journey into Fitness 11:27 Reaching Out for Help 14:47 Initial Changes and Small Steps 16:56 Overcoming Challenges and Building Consistency 25:22 Maintaining the Transformation 27:45 Overcoming Injuries and Nutrition Control 28:36 Mindset Growth and Fitness Goals 29:09 Emotional Side of Fitness 29:40 Balancing CrossFit and Aesthetic Goals 30:33 Importance of Recovery and Nutrition 33:12 Weekend Planning and Consistency 35:16 Impact of Nutrition on Family 36:35 Parental Guidance and Nutrition 43:01 Building Mental Resilience 46:27 Concluding Thoughts and Takeaways

    55 min
  3. Why Your Cycle Hits Harder Sometimes and What You Can Do About It

    JAN 28

    Why Your Cycle Hits Harder Sometimes and What You Can Do About It

    Navigating the Unpredictable Nature of My Menstrual Cycle and Optimising My Well-being In this episode of the Nicola Graham Podcast, I explore the challenges and unpredictability of my menstrual cycle. I share why some months feel tougher than others and offer practical tips to help me manage my mood, energy, and overall well-being. Talking through the strategies I use to create more predictability in my life, from managing stress and prioritising sleep to adapting my workouts and nutrition. I also reflect on the importance of external validation, how stress affects my menstrual health, and ways I build resilience. Join me for an in-depth conversation designed to help me navigate my cycle with grace and achieve a balanced and thriving life. 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 Introduction: Understanding Menstrual Cycle Variability 00:56 Personal Experiences and Client Insights 02:33 Unfiltered Anecdotes and External Validation 06:11 Mindset and Physical Transformation 12:39 Cycle Impact on Nutrition and Cravings 16:28 Stress and Its Effects on Menstrual Cycle 24:52 Practical Tips for Managing Your Cycle 25:52 Meal Prepping and Decision Fatigue 26:37 Adapting Workouts During Your Cycle 28:21 Importance of Sleep and Nutrition 30:00 Managing Cravings and Emotional Wellbeing 34:12 General Movement and Exercise Adjustments 35:42 Improving Sleep Quality 37:31 Avoiding Overstimulation Before Bed 40:48 Reflecting and Adapting to Your Cycle 45:29 Conclusion and Final Thoughts

    48 min
  4. 3 Ways to Move Away from Diet Mentality and Build a Healthy Lifestyle

    JAN 21

    3 Ways to Move Away from Diet Mentality and Build a Healthy Lifestyle

    This episode is about shifting away from diet culture and towards a lifestyle that supports your energy, your mindset and your wellbeing in the season of life you are in. I share personal experiences, new healthy habits I am building and real conversations I have with women every day about food, boundaries and self respect. We explore raising your standards around health, nourishing your body with whole foods and creating simple routines that support both your physical and emotional wellbeing. This episode is for women who are ready to stop putting themselves last and start building a strong foundation for their health. I see you for the life you have lived and I want to support you in remembering who you are. Because it starts with you as health is the foundation, and thriving women choose to live with intention, energy and self belief. 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 Introduction to Lifestyle Transformation 01:16 Personal Anecdotes and Health Tips 03:35 The Diet Club Experience 08:50 Mindset and Emotional Fitness 20:31 Setting Standards and Boundaries 28:30 Making Better Food Choices 29:06 The Limitations of MyFitnessPal 30:15 Client Case Study: Overcoming All-or-Nothing Mindset 31:47 Using MyFitnessPal as a Tool, Not a Lifestyle 34:44 The Importance of Emotional Regulation 36:37 Setting Realistic Goals and Standards 39:57 Creating a Sustainable Lifestyle 49:03 Consistency and Long-Term Success 55:12 Final Thoughts and Encouragement

    56 min
  5. The Smart Changes Women Need to Make to See Real Results After the Age of 35

    JAN 15

    The Smart Changes Women Need to Make to See Real Results After the Age of 35

    Shifting Your Fitness Approach After 35: Key Strategies for Women In this episode of The Nicola Graham Podcast, I dive into how women over 35 can effectively adjust their fitness and health strategies when traditional methods stop yielding results. Addressing the unique challenges surrounding fitness, energy levels, and nutrition as women age. I am talking through the importance of recovery, quality sleep, structured routines, and smarter eating habits. The episode also includes personal anecdotes, unfiltered client experiences, and practical tips to stay motivated and maintain progress. Join me as we explore a comprehensive approach to achieving lasting transformation and well-being. 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 Introduction: Overcoming Stalled Results After 35 00:20 Welcome to the Nick Grain Podcast 01:47 The Importance of Reflecting on Progress 02:14 Unfiltered: New Year Resolutions and Peer Pressure 04:11 Struggles and Peer Pressure in Health Journeys 09:18 The Impact of Lifestyle Changes After 35 15:30 Prioritizing Recovery Over Calorie Burning 22:36 Eating Better, Not Less 25:26 Front Loading and Nutrition 25:56 The Afternoon Slump and Sugar Cravings 26:55 Benefits of High Protein and Fat Breakfast 27:29 Maintaining Steady Energy Levels 28:49 Intentional Snacking 31:45 Alcohol Awareness 32:14 Importance of Structure Over Motivation 3 5:00 Non-Negotiables and Daily Habits 36:47 Resetting Without Guilt 40:26 Shifting Focus from Scale to Real Progress 48:59 Conclusion and Final Thoughts

    49 min
  6. Your Emotional Fat Loss and Regulation Blueprint - The Nicola Graham Podcast

    JAN 7

    Your Emotional Fat Loss and Regulation Blueprint - The Nicola Graham Podcast

    Emotional Challenges of Fat Loss: How to Succeed Without Dieting In this episode of The Nicola Graham Podcast, I dive deep into why fat loss is more of an emotional challenge than a physical one. Exploring how emotional dysregulation and stress can sabotage your weight loss efforts and why addressing these issues is crucial for success. Also discussing the importance of feeling seen and acknowledged in your journey, establishing a supportive structure, and adopting principles rather than rigid rules to help you stay on track. Offering practical strategies to manage emotional eating, reduce decision fatigue, and set sustainable goals for long-term transformation. 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 I nterested 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 Introduction: The Emotional Side of Fat Loss 01:00 Understanding Emotional Dysregulation 04:08 The Importance of Feeling Seen 05:25 Client Stories and Emotional Challenges 10:06 The Role of Dopamine and Emotional Eating 20:52 Strategies for Emotional Regulation 32:47 The Power of Structure and Support 36:19 Conclusion: Embrace the Journey

    38 min
  7. BONUS EP: Why Women Struggle With Fitness, Confidence and Motivation with Ste Devaney from Content at Scale Podcast

    JAN 2

    BONUS EP: Why Women Struggle With Fitness, Confidence and Motivation with Ste Devaney from Content at Scale Podcast

    This episode is about why so many women struggle with fitness, confidence and motivation even when they’re genuinely trying. Not because they’re lazy. Not because they lack discipline. But because most advice completely ignores the reality of their lives. I sit down with Nicola Graham, online coach and founder of the Thriving Women community, to talk honestly about women’s fitness, confidence and motivation and why it all feels harder as life gets fuller. Work, family, responsibility, mental load, social pressure and the constant feeling of being behind all play a part, yet rarely get acknowledged. We talk about fitness beyond weight loss and before and after photos. About why confidence doesn’t come from fixing yourself or shrinking your body. About why motivation fades when energy is low and expectations are unrealistic. Nicola shares what she’s learned working with women, particularly women over 35, and why consistency isn’t about willpower, it’s about building habits that fit real life. A big part of this conversation focuses on mindset and self worth. How social media comparison quietly chips away at confidence. How quick fixes promise relief but rarely lead to lasting change. And how many women end up blaming themselves for systems that were never designed to work long term. This isn’t a fitness episode about doing more or trying harder. It’s about understanding what actually makes women struggle with fitness and motivation, and how to build a healthier relationship with movement, confidence and self belief without burning out. If you’re a woman who feels stuck, frustrated, or tired of starting again, this episode will make you feel understood and remind you that you’re not broken. CHAPTERS 00:00 Why this conversation matters 02:20 Nicola’s journey into coaching 05:40 Why women struggle with fitness and motivation 09:30 Fitness beyond weight loss 13:10 Confidence, self worth and identity 17:20 Why motivation fades 21:40 Life stages, energy and mental load 26:00 Social media pressure and comparison 30:30 Why quick fixes fail women 35:10 Building habits that fit real life 40:00 Mental fitness vs physical fitness 44:30 Consistency without burnout 49:10 Redefining progress and success 54:00 Advice for women feeling stuck 58:20 Final reflections

    1h 10m
  8. How to Set Goals You’ll Actually Keep. Your 2026 Reset

    12/31/2025

    How to Set Goals You’ll Actually Keep. Your 2026 Reset

    New Year Goals: Overcoming Overwhelm and Creating Sustainable Habits In this episode of The Nicola Graham podcast, I am addressing the overwhelm that comes with setting New Year goals and provides actionable advice for women, especially those aged 38 to 50, to establish sustainable health and fitness habits. Emphasising the importance of focusing on energy levels, identity-based goals, and consistency over intensity. I also talk about the pitfalls of traditional goal setting and the necessity of aligning health goals with one's lifestyle. Tune in to discover how to remove mental and environmental frictions and build a thriving, healthy lifestyle for 2026. 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 Introduction and New Year Overwhelm 01:30 Managing Holiday Mode and Social Media Pressure 03:23 Goal Setting for Women 38-50 04:33 The Pitfalls of Quick Fixes and Traditional Goals 06:34 Building Sustainable Habits and Identity-Based Goals 19:16 The Importance of Energy and Non-Negotiables 24:09 Reducing Friction and Creating a Supportive Environment 28:15 Mindset Reset for January 32:21 Consistency Over Intensity 36:09 Conclusion and Call to Action

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

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