Episode notes
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 your calories count with simple, repeatable whole-food meals built around protein, fruit and veg, plus sensible portions of carbs or healthy fats.
Step two is prioritising hydration and daily steps to reduce bloat and boost energy, including two pints of water on waking and aiming for 10,000 steps.
Step three is returning to normal strength training, no punishing extra cardio, so you leave sessions with energy left for the rest of the day.
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00:00 Easter Reset Intro
01:35 Draw The Line
02:38 All Or Nothing Trap
04:56 Stop Restricting Foods
07:07 Step One Calorie Clarity
08:03 Simple Whole Food Meals
09:53 Step Two Hydration Steps
13:01 Water Targets Explained
14:57 Step Three Normal Training
17:17 Support And Next Steps
19:19 Final Reset Reminder