The Nicola Graham Podcast

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 tr...

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 obsess...

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 Fitn...

In this anniversary episode, I am marking one full year of The Fit and Unfiltered Podcast

Reflecting on what showing up consistently (through self-doubt, imperfect conditions and fluctuating motivation) has taught me about health, fitness and any long-term goal. I share the “penny drop” moment of being shortlisted for Best Podcast at the British Fitness Awards and thanks listeners who voted, while explaining why the show focuses on honest, unfiltered conversations for women (often 35+).

I compare unrealistic online “polished” standards to body and fat-loss comparisons, warning against quick fixes, and emphasising embracing the hard work now to m...

Overwhelm, Hormones & the Dopamine Trap: Practical Ways to Feel Like You Again (Especially in Your 40s)

In this episode of The Nicola Graham Podcast, I talk about overwhelm. How it can feel like a revolving door for women and often ramps up around our menstrual cycle, especially in our 40s as hormones shift and serotonin drops.

I share a personal example of feeling unexpectedly low after a brilliant weekend (and a terrible night’s sleep), and why being constantly “switched on” via notifications, social media, emails and endless life admin can make everything worse. I explai...

Weekend Progress Without Perfection: Structure, Standards & Presence | The Nicola Graham Podcast

On this Thursday episode of The Nicola Graham Podcast I am addressing women who stay on track Monday to Friday but feel their progress slips at weekends, because it’s not just a discipline issue but a mindset-and-ecosystem one.

I am sharing a personal story from my husband’s 40th birthday party, inspired by my five-year-old’s “main character” comment, reflecting on confidence, being present, and not needing alcohol.

Using a client check-in, I highlight how perfectionism and all-or-nothing thinking can erase...

Are You Really in a Calorie Deficit? 5 Reasons Fat Loss Stalls (and How to Fix It)

In this episode of The Nicola Graham Podcast, I’m digging into the most common reason women feel like they’re “doing everything right” but not seeing fat loss: the gap between what you think you’re eating and what you’re actually eating.

I explain why spiralling into drastic calorie cuts backfires, and I walk you through a simple audit to check whether your calorie deficit is disappearing through untracked extras (like oils, sauces and kids’ leftovers), inaccurate portion estima...

Extreme Ownership: Stop Negotiating Your Standards

In this episode of The Nicola Graham Podcast, I talk about taking extreme ownership of your results and getting back in the driver’s seat of your life. Not chasing quick fixes or a number on the scales.

Breaking down the five pillars of a real healthy lifestyle (nutrition, fitness, mindset, stress management and sleep) and explain why action-taking is the key that pulls it all together. I challenge the “valid reasons” we latch onto (lack of time, family pressures, socialising, even the temptation of skinny injections) and show how sm...

The Grazing Trap: How to Stop Constant Snacking & Feel More in Control | The Nicola Graham Podcast

In this episode of The Nicola Graham Podcast, I talk to you about moving away from constant snacking and what I call the “grazing trap.”

I share why eating little and often can keep you stuck, including how it can stop you feeling real hunger and fullness, keep insulin elevated and make fat loss harder, and create decision fatigue and food noise that leads to weekend rebounds.

Explaining how hunger hormones like ghrelin can rise on a...

Stop Chasing “Summer Body” Deadlines: Thrive Through Summer (Without the Reset)

In this episode of The Nicola Graham Podcast, I challenge the “summer body/summer ready” narrative and the unnecessary pressure it puts on women, describing it as a money-making industry built on deadlines and all-or-nothing thinking.

I share a recent client conversation about staying consistent through summer by tracking data as awareness, not judgement, and making practical adjustments (like steps and a little cardio) while keeping flexibility for social plans.

Explaining why confidence isn’t a dress size or a number on the scale...

You’re Not Too Late: How to Start Now and Feel Confident This Summer (June Reset)

In this episode of The Nicola Graham Podcast, I’m sharing the truth I want every woman to hear: you haven’t missed your chance, June can be your beginning, and you’re not too late to feel confident this summer.

I talk about the pressure we’re put under to “sort it all out” by July and why the fitness and diet industry benefits when we feel behind. I also share a personal story about how stre...

Are You Holding Yourself Back? The Hidden Worthiness Block (Women, Fitness & Life)

In this episode of The Nicola Graham Podcast, I talk openly about worthiness and how it quietly holds so many women back from asking for help, taking up space, and committing to real change in health, fitness and life.

Sharing a personal moment from a live business coaching event where I unexpectedly burst into tears and realised I hadn’t felt worthy enough to fully receive support or use my voice, even though I appeared confident on the outside. Linking this to what I...

In this episode of The Nicola Graham Podcast, I’m joined by menopause coach Jackie Fairweather to challenge the idea that perimenopause and menopause are only about hot flushes.

Jackie shares her journey from fitness to acupuncture after a serious car accident, her fertility experiences, endometriosis, major surgery and an abrupt medical menopause that brought intense psychological symptoms, anxiety and sleep disruption.

We discuss how underprepared many women feel, the stigma around hormonal change, and why lifestyle foundations like sleep, anti-inflammatory nutrition, movement, stress management, sunlight and blood sugar support matter alongside (or before) HRT.

In this short episode of The Nicola Graham Podcast, I share how to systemise your health and fitness to get better results and remove overwhelm, using the same kind of routines we naturally rely on in work and family life.

Explaining why it starts with systemising your energy, choosing training times that actually suit you (including a story about a friend dreading 1pm PT sessions), building steps into existing gym time, planning around your menstrual cycle, and staying ahead of daily energy lulls like the 3pm dip. I then cover systemising recovery as a non-negotiable, with simple...

In this episode of The Nicola Graham Podcast, I’m back on camera and sharing why I see so many women stay stuck in the same yo-yo cycle of dieting, losing and regaining weight.

I talk about the bigger mission behind Thriving Women, why giving yourself grace and planned recharges matters (without slipping into burnout), and the emotional load women carry alongside work, kids and caring responsibilities.

Then I break down the key reasons we get stuck: thinking fat loss is the whole process, doing things upside down by chasing quick fixes before building foundations, ne...

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...

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 we...

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 motiv...

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 a...

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...

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...

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 “l...

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...

In this slightly different episode of The Nicola Graham Podcast, I’m helping you map your goals for quarter two of 2026 by redefining what you truly want. Rather than defaulting to the same old targets you think you “should” chase.

I talk you through the key questions to ask before setting anything new: what normally happens in your first 2-3 weeks (falling off, boredom, or life taking over), whether your goals are based on real life or an idealised version shaped by social media, what your weeks actually look like, where you consistently fall off (evenings, weekends, busy d...

Stop Restarting: How to Get Unstuck, Break the Weekend Cycle & Accelerate Your Results

In this episode of The Nicola Graham Podcast, I talk to any woman who feels like she’s been coasting this year, stuck in the familiar cycle of starting strong, falling off at the weekend, and “starting again Monday”.

Sharing a supermarket conversation that highlights how harshly we judge ourselves, why crash diets and short “shreds” keep us trapped, and why choosing the lifestyle approach. Taking the wheel with support, changes everything.

I explain how unrealistic expectations and overwhelm stall progress...

How to Stop Panicking in the School Holidays (Without Losing Your Progress)

In this episode, I talk about how to stop panicking when the kids are off school (hello, Easter holidays) and your usual routine disappears. I explain why it doesn’t have to mean weight gain, chaos, or “going backwards,” and how I personally stay consistent through birthdays, half term and holidays.

I share a no-nonsense approach: accept the routine will change, set new non-negotiables, avoid social media first thing, stay prepared with food, and don’t default to chocolate just because the kids are home...

In this episode of The Nicola Graham Podcast, I break down the exact three-day training split I use with women who want to build shape, feel toned and finally see progress.

Especially if you’re training 3–5 times a week, adding loads of cardio and still not changing. I share why random workouts, cardio-led fat loss, and training for exhaustion (not adaptation) stall results, and why strength training builds the shape while nutrition reveals it.

I explain how to structure each full-body session (squat, hinge, push, pull, core), why the first two “money maker” lifts matter most, an...

In this Monday short episode of The Nicola Graham Podcast, I dive into why tracking all the data can quickly lead to overwhelm rather than progress. Instead of chasing every metric, I break down the three that truly matter for improving your health, energy, performance, sleep, and building a lean, strong physique.

I explain why your resting heart rate is a powerful indicator of stress, recovery, and lifestyle factors like under-fuelling, alcohol, or high-salt meals. I also highlight the importance of sleep quality and consistency, aiming for seven or more hours while avoiding the common “weekend reset” that...

Menopause, Motivation & Mindset: Thriving (Not Just Coping) with Coach Nikki Saunders

In this episode I’m joined by menopause coach Nikki Saunders, who shares how her own perimenopause began at 39 and how, despite HRT, clean eating and exercise, rising life pressure and corporate demands still led to brain fog and lost confidence.

Something she’d also seen in high-performing women. We talk honestly about why midlife can feel like an identity shift, how declining oestrogen and fluctuating progesterone affect dopamine, sleep, mood and motivation, and why pushing harder with low calories and HIIT can backfire by d...

In the first Monday episode of The Nicola Graham Podcast, I’m talking about whether calorie tracking is actually necessary for progress. Especially for busy women who find apps like MyFitnessPal overwhelming or even shame-inducing.

I explain that while some of my clients really thrive with tracking, others make great progress without it. However, I do find that tracking can be really useful in the short term to build momentum and create awareness (without judgement) particularly if progress has stalled.

I share a few simple strategies that can make tracking feel easier and less stressful. Fo...

On this weeks episode of The Nicola Graham Podcast, I’m joined by my gym partner and close friend Katie Dean. Registered nurse, mum of four, and now full-time aesthetics practitioner at her own clinic.

We talk about ageing as something we can’t avoid but can influence by focusing on health foundations first: training, nutrition, sleep, hydration and stress. We share how our workouts have shifted away from constant high intensity towards more strength and lower-stress sessions, why fasting and skipping breakfast can backfire as we get older, and how prioritising protein has helped.

Kati...

On this weeks episode of The Nicola Graham Podcast, I’m joined by my gym partner and close friend Katie Dean. Registered nurse, mum of four, and now full-time aesthetics practitioner at her own clinic.

We talk about ageing as something we can’t avoid but can influence by focusing on health foundations first: training, nutrition, sleep, hydration and stress. We share how our workouts have shifted away from constant high intensity towards more strength and lower-stress sessions, why fasting and skipping breakfast can backfire as we get older, and how prioritising protein has helped.

Kati...

Fat Loss 101 for Women 35+: How to Maximise March, Build Momentum & Stop Overthinking

In this episode of The Nicola Graham Podcast, I talk to women who feel like their bodies are changing and what used to work no longer does, especially through our forties. I share two insights from Brianna Wiest’s book 101 Essays That Will Change the Way You Think on catastrophising and being yourself, then lay out a practical “Fat Loss 101” blueprint for maximising March.

I cover getting honest about what you really want, why maintenance still requires work as we age, and why nutrit...

Build Self-Confidence: The Simple 3-Step Formula (Standards, Small Promises & Repeating When It’s Hard)

In this episode of the Nickel Graham Podcast, I explain why I don’t believe confidence is something we’re born with — it’s something we build through repeated actions, especially in health and fitness.

I share an unfiltered story about my daughter placing fifth at a higher-level gymnastics competition and how that setback actually built her resilience. I connect that experience to how women develop self-trust, competence, and identity — not through constant wins, but through showing up consistently, even when things don’t...

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...

Unlocking Your Potential: Managing Expectations and Mindset

In this episode of The Nicola Graham podcast, I focus on managing expectations to achieve your goals and the importance of having the right mindset. Discussing the role of social media in creating unrealistic expectations and stress the significance of finding advice tailored to your lifestyle.

Join me as I share personal anecdotes and tough love from my own life, emphasising the importance of setting realistic goals, removing distractions, and trusting the process. I also explore the impact of hormonal fluctuations on mindset and outline practical strategies for...

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...

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...

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...

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...