The Fit and Unfiltered Podcast

The Fit and Unfiltered Podcast

by Nicola Graham
Self-ImprovementFitness
Season 3

Should You Track Calories? Simple Strategies to Make Progress Without the Overwhelm

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. For example, I often recommend planning and logging meals the night before, keeping three to four repeatable breakfast and lunch options, and making small, smart swaps, like adjusting a yoghurt bowl by removing granola or nut butter—to reduce calories while still staying satisfied. I also talk about the bigger picture. Things like overly low calorie targets, under-fuelling, cravings, poor sleep, stress, caffeine and hormones can all drive overeating. Ultimately, my goal is to help women build self-trust and sustainable habits so they don’t feel like they have to track forever. 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 Track Calories Question 00:03 Monday Podcast Kickoff 01:11 Why Tracking Feels Hard 02:03 Breaking the Yearly Cycle 03:28 MyFitnessPal Low Targets 04:42 Plan Meals Night Before 07:26 Smart Food Swaps 09:17 Guilt Shame Mindset Shift 12:43 Cravings and Ghrelin Loop 15:56 Benchmarks Not Perfection 20:13 Long Term Intuitive Eating 23:45 Community Invite and Wrap 24:57 Calm Self Compassion Close 25:45 Subscribe and Final Goodbye
S3 · E11
Mar 15, 2026
26:35

Ageing Well, Regenerative Aesthetics & Training Smarter in Your Late 30's with Katie Dean

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. Katie explains what clients most commonly ask for (forehead Botox, lower-face changes like nasolabial lines), why she prefers “regenerative” options like polylactic acid and skin boosters, what “filler blindness” is, and how to choose a safe practitioner. Plus simple skincare basics like moisturising and SPF. 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 Meet Katie Dean 01:06 Aging Well Mindset 02:31 How We Met 03:37 From Nurse To Clinic 06:12 Fitness Journey Shift 08:06 Training For Feeling 10:27 Midlife Strategy Changes 17:55 Protein And Fasting 20:23 Gym Skincare Basics 22:09 What Clients Want 23:41 Regenerative Treatments 26:22 Choosing A Practitioner 28:31 Inside Out Anti Aging 29:19 Lifestyle Beats Injectables 29:46 Filler Blindness Explained 31:50 Confidence Beyond Aesthetics 34:06 Skinny Pen And Quick Fixes 37:18 Botox Wear Off Truths 38:23 Mum Guilt And Training 39:57 Family Nutrition Habits 44:45 Myths And Red Flags 46:30 Choosing Safe Practitioners 48:27 Skin Boosters For Everyone 50:04 Moisturize And Night Routine 53:28 Final Wrap And Where To Find
S3 · E10
Mar 13, 2026
53:57

Fat Loss 101 for Women 35+ And Where To Place Your Focus For Results

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 nutrition drives fat loss through a calorie deficit (often by getting smarter, not harsher). Explaining about having less “wiggle room” when you’re petite, the need to shed old habits, prioritise daily movement and three 30‑minute workouts, use structure for freedom, communicate goals at home, and stop letting one meal out derail the bigger plan, with support available via the free Thriving Women Community and group coaching. 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 Feeling Different Lately 00:27 Back on YouTube 02:03 Unfiltered Book Insight 04:22 Emotional Strength Lessons 08:42 Forties Body Shift 10:08 Commitment and Clarity 13:08 Maintenance Needs Work 16:43 Less Wiggle Room 19:54 Drop the Excuses 22:04 Fat Loss 101 Nutrition 23:35 Deficit and Repeat 26:36 Food Choices and Portions 29:17 Outgrowing Old Habits 29:54 No Restriction Mindset 30:37 Cake Alcohol Reality Check 32:34 Thriving Women Resources 34:27 Movement For Longevity 38:30 Make Steps Add Up 44:33 Workouts Create Adaptation 48:44 80 20 Social Balance 52:09 Structure And Communication 55:03 Bigger Picture And Support
S3 · E9
Mar 5, 2026
57:35

Building Confidence and Taking Back Control: My 3 Step Formula

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 go perfectly. I also break down the most common confidence blockers I see: breaking promises to yourself, avoiding discomfort, chasing motivation, relying on external validation, and only taking action when you feel good. I talk about how diet culture and rigid plans slowly chip away at confidence by setting unrealistic standards and reinforcing all-or-nothing thinking. Finally, I teach my simple three-step confidence formula: Decide the standard (focus on behaviours, not outcomes). Reduce the size of the promises you make to yourself. Repeat those behaviours. Especially when it’s inconvenient. I finish by challenging you to choose one small daily non-negotiable this week and commit to it, no matter what. 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 Confidence Isn’t Fixed 01:31 Gymnastics Setback Lesson 04:45 Resilience Over Medals 07:29 Participation Trophies Debate 09:04 Real Talk Confidence Formula 12:31 Three Layers of Confidence 13:54 Diet Culture Breaks Trust 15:56 Small Actions Build Identity 18:37 Why Confidence Gets Crushed 20:43 Stop Breaking Promises 22:01 Small Promises Build Trust 24:14 Snowball Momentum Method 25:04 Stop Chasing Motivation 25:53 Quit External Validation 27:59 Show Up When Low 29:43 Confidence Formula Overview 30:42 Step One Set Standards 33:26 Step Two Shrink Promises 36:52 Step Three Repeat Inconvenient 38:45 Identity Through Repetition 41:28 Weekly Challenge And Wrap
S3 · E8
Feb 25, 2026
43:53

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
S3 · E7
Feb 18, 2026
48:05

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
S3 · E6
Feb 4, 2026
54:59

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
S3 · E5
Jan 28, 2026
47:36

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
S3 · E4
Jan 21, 2026
56:25

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
S3 · E3
Jan 15, 2026
49:28

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
S3 · E2
Jan 7, 2026
38:11
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