The Fit and Unfiltered Podcast

The Fit and Unfiltered Podcast

di Nicola Graham
Miglioramento personaleFitness
Stagione 3

Stop The War With Yourself This Summer: Its Time To Switch The Narrative

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, why quick-fix plans often create dependence, and how Thriving Women focuses on building strength, resilience and an aligned lifestyle (including many choosing to reduce alcohol). Also, I encourage you to be courageous, authentic, stop competing with external narratives, and enjoy this summer without being at war with yourself. 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 Ready Myth 01:51 Pressure and Deadlines 03:14 Client Check In 05:29 Training to Build 06:52 Using Data for Balance 08:15 Define Having It All 10:03 Thriving Through Summer 11:23 Mindset Beyond Weight Loss 13:21 80 Summers Reframe 16:54 Authenticity and Platforms 22:49 Awareness Over Quick Fixes 24:59 Join Thriving Women 26:02 Final Invitations 27:18 Wrap Up and Thanks
S3 · E31
1 giu 2026
27:38

Build Summer Confidence Now: It’s Not Too Late (A Must Listen Ep!)

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 stressed I felt watching my daughter Isadora swim without armbands, and how stress can show up even in joyful moments. Then I break down what actually moves the needle in June: lifting weights consistently (ideally three 40-minute sessions a week), fuelling myself with higher standards instead of picking at leftovers and snacks, and protecting my sleep to support energy, hunger and recovery. I explain why summer can be the best time to start, why this has to be a lifestyle and identity shift (not a quick fix), and I invite you to join us in Time to Thrive for the June challenge and accountability. 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 You Are Not Late 00:23 Welcome And Pressure Reset 01:51 Swimming Lesson Stress 06:16 Fitness Industry Myths 07:27 No Pause Button 10:31 Why Summer Is Ideal 14:02 Consistency Over Chaos 16:36 June Tip One Lift 18:36 June Tip Two Fuel 21:27 June Tip Three Sleep 23:56 Identity And Mindset 27:02 Structure And Standards 28:37 Start Now Closing
S3 · E30
27 mag 2026
30:35

From Self-Doubt to Self-Worth: The Inner Cue for Change

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 see in clients who feel shocked by kindness in the community, who doubt they deserve coaching, and who put everyone else first while their own health slips down the list. I also explore how yo-yo dieting, overwhelm, and self-blame feed this pattern, and I encourage you to reflect on what you truly want, what’s stopping you, and to start small. Choosing discomfort, speaking up, and reminding yourself you are worthy of the time, energy and effort it takes to thrive. 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 Topic 00:48 Coach Event Story 03:28 Tears and Worthiness 07:46 Mindset and Inner Work 09:02 Client Community Support 12:00 Why Women Deprioritize 15:11 Breaking the Yo Yo Cycle 17:28 Sharing Time at Home 22:02 Speak Up and Boundaries 23:22 Reflect and Take Action 25:48 Start Small and Affirm 28:32 Wrap Up and Challenge
S3 · E29
25 mag 2026
30:06

Navigating Life’s Changes: Awareness, Education, and Support Around Menopause with Jackie Fairweather

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. Jackie explains how absorption issues (including omega-3 and methylfolate vs folic acid) can affect symptoms and treatment, why one size doesn’t fit all, and why women should track cycles, set boundaries, talk openly, and seek genuine human support over quick fixes or supplement hype. 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 Menopause Beyond Hot Flushes 01:09 Meet Jackie Fairweather 01:32 Fitness to Acupuncture 02:39 Fertility and Motherhood 07:17 Endometriosis Crisis 09:12 Surgery and Sudden Menopause 12:39 Absorption and Omega-3 Clue 16:05 HRT and Lifestyle Foundations 27:22 Cycle Awareness and Work 30:20 Emotions and Liver Stress 34:48 When Women Seek Help 36:43 Hidden Symptoms and Itching 39:18 Sleep as Medicine 39:47 Healthy Habits Hub 41:12 AI vs Real Connection 44:40 Support and Identity Shifts 48:43 Training Smarter Midlife 55:32 Lifestyle Foundations First 01:00:02 Supplements and Testing Truths 01:05:07 Anxiety Alcohol and Sunlight 01:13:11 Talk Connect and Closing
S3 · E28
20 mag 2026
1:16:16

Building Systems for Energy, Recovery, Nutrition & Accountability in Your Health and Fitness Journey

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 wind-down cues (dim lights, reading, journalling) and screen breaks to prevent weekend burnout. Finally, I outline systemising nutrition with fallback meals to reduce decision fatigue, and systemising accountability through coaching, buddies, or self-check-ins to spot patterns and make sustainable changes. 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 Why Systems Matter 01:24 Systemize Your Energy 02:06 Train When You Thrive 06:49 Cycle Based Boundaries 09:45 Recovery Is Required 11:04 Simple Wind Down Rituals 14:56 Systemize Your Nutrition 17:38 Fallback Meals Framework 20:00 Systemize Accountability 24:06 Wrap Up And Next Steps
S3 · E27
17 mag 2026
24:55

Why Most Women Stay Stuck and How You Can Overcome Stubborn Patterns

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, negotiating with your non-negotiables, failing to fully commit to each phase (fat loss, maintenance and strength/performance), and telling yourself “I know what to do, I just need to do it” instead of putting real structure and accountability in place. Finishing by reminding you that change is hard because it requires different decisions, day after day. 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 Back On Camera 02:50 Why Thriving Women Exists 05:00 Grace Versus Burnout 07:51 Gym Moment And Gratitude 14:57 Summer Mindset Reset 15:46 Fat Loss Is Not The Goal 20:00 Stop Doing It Backwards 25:00 Non Negotiables Stay Fixed 29:59 Commit To Every Phase 34:34 I Know What To Do Trap 38:40 Break The Cycle And Next Steps
S3 · E26
13 mag 2026
42:27

The Balanced Mindset: Normalising Everyday Mental Highs and Lows

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 give yourself grace, stay in the driver's seat and keep moving forward. 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 Four Things To Normalize 01:45 Waking Up Feeling Flat 05:30 Resetting Your Morning 07:38 Stress And Anxiety Happen 11:26 Managing Stress Like A Pro 13:57 Needing A Day Off 18:14 Mindful Breaks Not Sabotage 23:25 Feeling Alone On The Journey 24:54 Find Your People 29:25 Solo Seasons And Resilience 32:20 Wrap Up And Next Steps
S3 · E25
10 mag 2026
35:00

The 4 Common Mistakes to Avoid in a Calorie Deficit (And How To Fix Them)

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 weekly “bank balance” rather than perfection every day. I also share why post-workout nutrition helps recovery, reduces cravings, and supports fat loss, plus how my Thriving Women community can help with structure and high-protein meal ideas. 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 Calorie Deficit Mistakes 00:48 Fat Loss vs Weight Loss 02:49 Lifting Without Bulking 03:43 Recomp or Two Phases 04:52 Dieting Cycle Explained 06:20 Mistake One Too Aggressive 08:49 Set a Sustainable Deficit 09:42 Mistake Two Protein Intake 12:57 Tracking Beyond the Scale 13:57 Mistake Three Weekly Flexibility 16:58 Mistake Four Post Workout Fuel 19:34 Wrap Up Support and Summer
S3 · E24
3 mag 2026
22:07

Is skinny REALLY the goal? How to choose strength, clarity and Health when the noise is loud

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 motivation. Supported by clear structure, non-negotiables and mindset work. Discussing how “discipline” can mask unhealthy behaviours, examples of influencers later revealing eating disorders, and sharing a parenting story about teaching discipline and long-term rewards. Disclaimer: this episode includes the mention of eating disorders and the “skinny” trend. 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 50 Episodes Kickoff 01:00 Skinny Versus Thriving 02:05 Pressure and Injections 05:13 What Women Really Want 09:41 Discipline or Disorder 12:40 Set Your Standard 13:55 Tuck Yourself In 20:35 Mindset and Alter Ego 25:58 Structure Beats Motivation 27:18 Choose to Thrive 29:19 Get Clear and Join
S3 · E23
29 apr 2026
31:24

The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 2)

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 and how that affects training, plus practical strategies: prioritising lean protein, pairing carbs/sweet foods with protein, supporting joints with omega-3s, improving sleep, using “dinner and done,” pulling back intensity around your cycle, tracking symptoms monthly, setting boundaries, and focusing on consistency over extremes. I also encourage getting support and speaking up rather than struggling silently, and I mention my Time to Thrive coaching and free community. 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 Perimenopause Reality Check 01:27 Stop Fighting Your Body 02:10 Action Over Awareness 03:43 Mid Cycle Compassion 05:47 Symptom Five Recovery Shifts 08:10 Lean Muscle And Protein 10:18 Joint Stiffness Explained 12:40 Train Smarter Around Cycle 20:56 Cravings And Food Noise 22:23 Stabilize Blood Sugar 24:02 Protein For Cravings 25:34 Sleep First Strategy 26:12 Stop Undereating Stress 28:35 Dinner And Done 31:10 Inner Knowing No Guilt 34:36 Cycle Changes Signs 38:48 Track Patterns Get Help 40:53 Support Community Reset 44:19 Perimenopause Action Plan 45:56 Coaching And Wrap Up
S3 · E22
26 apr 2026
46:46
3 di 8