The Fit and Unfiltered Podcast

by Nicola Graham

Season 2

You’re Not Broken. You’ve Just Evolved: Rebuilding Self Belief After 35 - The Nicola Graham Podcast

Unlocking Self-Confidence and Rewiring Mindsets for Women Over 35 This episode the Nicola Graham Podcast is all about self-confidence, self-belief, and mindset. I want to help you to understand why comparing your current self to others or even to an older version of yourself is holding you back. Backed by scientific research from Dr. Joe Dispenza, discover how 95% of our thoughts and behaviors are pre-programmed and what that means for creating the life you desire. Through real conversations with women facing these challenges, I am exploring the impact of hormones, stress, and life changes on your self-belief and confidence. Join me as I uncover actionable steps to break free from autopilot living, adapt to new life stages, and build a thriving, confident you. Perfect for women aged 35 and above looking to reclaim their self-belief and lead fulfilling lives. Book Reference You Are A Badass by Jen Sincero https://amzn.eu/d/7bywgs9 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 00:00 Introduction: The Real Problem with Self-Comparison 00:11 Understanding Self-Confidence and Mindset 01:35 The Science Behind Our Thoughts 02:41 Real-Life Struggles and Emotional Conversations 04:27 The Role of Accountability in Self-Belief 05:14 Visualizing Your Best Self 06:16 Hormonal Changes and Self-Perception 07:24 The Comfort Zone and Self-Sabotage 08:53 Breaking the Cycle of Self-Doubt 10:30 The Impact of Aging on Self-Belief 21:26 Recreating the Feeling of Accomplishment 24:09 The Importance of Self-Care and Consistency 24:41 Confidence and Relationship Dynamics 25:28 Open Conversations with Partners 26:38 Self-Belief and Comparison 27:53 Investing in Yourself 28:48 Reframing Self-Confidence 29:51 Thriving at Different Life Stages 32:55 The Power of Consistency and Affirmations 33:57 Building Self-Belief After 35 35:11 Awareness and Adaptation 39:24 Taking Bold Action 43:22 The Thriving Lifestyle 46:55 Final Thoughts and Call to Action

S2 · E9

Oct 22, 2025

47:37

The 5 Key Drivers to Support Transformation For Women Over 35 - The Nicola Graham Podcast

I am focusing on women who re looking to fine-tune their approach as they enter their 40s, on this week's episode of The Nicola Graham Podcast. Discussing the changes and adaptations that I have personally made in my diet, training, and lifestyle which have proven successful both for myself and one-on-one clients. This episode delves into five key strategies: reducing alcohol intake, adjusting training methods, avoiding late-night eating, prioritising protein, and increasing fibre intake. Additionally, I am talking about the importance of community, mindset, and accountability. Including my encouraging online 'Thriving Women' community for extra support and guidance. Whether you’re already active or just starting out, this episode offers valuable insights to help enhance your fitness journey. 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 00:00 Introduction and Podcast Welcome 00:18 Entering Your Forties: Changes and Adaptations 02:00 The Importance of Community Support 03:41 Accountability and Real Talk 11:20 Top Five Factors for Fitness Success 11:32 Reducing Alcohol for Better Health 16:56 Adapting Training Methods 22:19 Improving Sleep Quality 29:52 Prioritizing Protein and Fiber 38:46 Conclusion and Final Thoughts

S2 · E8

Oct 15, 2025

40:08

How To Keep Going When Results Stall & Managing Expectations For Success - The Nicola Graham Podcast

This week, I am helping you to understand how to push through plateaus, what to do when your results are stalling, and how to regain consistency after setbacks. As the pressure mounts towards the end of the year and motivation wanes, I will tackle actions versus expectations, the impact of stress, and the importance of realistic timelines. Join me as I unpack how to align your actions with your goals and why it’s crucial to manage expectations. Plus, tune in for insights on navigating social norms, maintaining consistency, and the power of community support. Let’s push through together and finish the year strong. Don't forget to like, comment and subscribe to keep up to date with all episodes of The Nicola Graham Podcast. You can listen on YouTube, Spotify and Apple! Follow me on Instagram @nicolagrahamfitness Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen Join my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle 00:00 Introduction and Podcast Overview 00:16 Seasonal Changes and Motivation Challenges 01:04 Social Media Expectations vs. Reality 02:20 Personal Reflections and Indulgence 06:25 Understanding Plateaus and Progress 06:51 Actions vs. Expectations 07:43 Client Examples and Real Talk 11:53 Consistency and the All-or-Nothing Mindset 22:39 The Importance of Stress Management 23:18 Understanding the Impact of Stress on Health 23:45 Managing Stress for Better Health Outcomes 25:30 Practical Tips for Stress Management 29:24 The Importance of Patience and Realistic Timelines 31:43 The Journey to a Healthier Lifestyle 36:29 The Misleading Promises of Quick Fixes 40:30 Reframing Goals and Building a Supportive Community 45:45 Final Thoughts and Encouragement

S2 · E7

Oct 8, 2025

46:42

Overcoming Burnout & Embracing Holistic Wellness With Grace Walker - The Nicola Graham Podcast

In this episode of The Nicola Graham Podcast I am thrilled to be joined by holistic coach and EFT practitioner, Grace Walker. We are discussing crucial topics such as stress management, burnout, and motherhood. Grace takes us through the principles behind Emotional Freedom Technique (EFT), and the importance of holistic wellness. Exploring the intersection of physical health and mental well-being, examining the pressures women face and the transformative power of self-care practices. Sharing personal journey's, insights into trauma, and practical tips for managing stress. You can find Grace through her website here www.withgracewellness.com. Don't forget to like, comment and subscribe to The Nicola Graham Podcast. Available on Apple, Spotify and YouTube If you haven't already, check out my online community Thriving Women at https://nicolagrahamfitness.com/thrivingwomen Nic ♥️ 00:00 Introduction and Technical Difficulties 01:14 Meet Grace Walker: Holistic Coach and EFT Practitioner 01:25 Understanding EFT and Its Benefits 01:54 Grace's Approach to Coaching and Education 03:07 Nick's Personal Struggles and Overwhelm 03:52 Diving Deeper: Addressing Core Beliefs and Trauma 07:56 Nick's Vulnerable Share: School Bullying Experience 12:29 Grace's Journey: From Music to Holistic Coaching 13:57 Motherhood, Anxiety, and Finding EFT 15:09 Balancing Multiple Roles and COVID Challenges 17:25 The Importance of Holistic Health and Wellbeing 25:46 Motherhood and the Concept of Matrescence 27:59 Comparing Yourself to Others 29:09 Post-Pregnancy Body Transformation 32:04 Impact of COVID on Mental Health 33:57 Alcohol and Stress Relief 37:48 Reevaluating Alcohol Consumption 47:29 Grounding and Mindfulness Practices 52:00 Embracing Flexibility and Self-Care 55:59 Conclusion and Final Thoughts

S2 · E6

Oct 1, 2025

56:55

Raising The Standard In A Busy Life To Thrive - The Nicola Graham Podcast

Have you ever felt like you're doing all the things. Family, work, even your workouts, but aren't moving any closer to where you want to be? In this episode of The Nicola Graham Podcast, I am going to guide you through principles to shift from simply surviving to thriving as a way of life. I dive deep into the importance of connection, community, and recognising our struggles and successes. You'll learn about the new 'Thriving Women' community, a platform born from the need for genuine support and acknowledgment. I discuss core values for thriving, including building self-trust, purposeful living, and setting boundaries. Plus, hear inspiring client stories that highlight the transformative power of intentional living. Get ready to level up, raise your standards, and take control of your life in any season, at any age. Join us and discover the tools you need to truly thrive. https://nicolagrahamfitness.com/thrivingwomen Make sure to like, comment and subscribe, and check out previous episodes. Available on Spotify, Apple and YouTube Follow me on Instagram @nicolagrahamfitness

S2 · E5

Sep 24, 2025

39:04

Why ADHD and Perimenopause Are Linked. Learn to Thrive with Neurocoach Kate

This week, I'm thrilled to dive into ADHD. Talking about what it is, how to manage it, and its impact on health and wellbeing. I'm joined by the incredible Kate Bluebird of Neuroco, who shares her personal journey with ADHD and how it led to her supporting others as a coach. We discuss the importance of understanding ADHD traits, especially in women, and how they can sometimes be masked or misunderstood. Kate provides insights into how health, diet, exercise, and sleep play a critical role in managing ADHD symptoms and improving overall quality of life. Also exploring the challenges and benefits of getting a diagnosis, the crucial role of positive psychology, and how to build a supportive scaffolding around oneself. This conversation is packed with practical advice and personal anecdotes that I believe will inspire and help anyone who might suspect they have ADHD or loves someone who does. Check out Blue Bird Coaching https://www.bluebirdcoaching.co.uk/ Follow Kate on Instagram https://www.instagram.com/bluebird_theneurocoach Disclaimer: There is a lag on the video playback, however that does not take away from the incredible value that this episode of The Nicola Graham Podcast offers! Make sure to like, comment and subscribe, and check out previous episodes. Available on Spotify, Apple and YouTube Follow me on Instagram @nicolagrahamfitness Other things you may want to know... Download my FREE September reset here https://nicolagrahamfitness.com/reset Join the waiting list for my new community Thriving Women, launching soon https://nicolagrahamfitness.com/thriving-women-waitlist

S2 · E4

Sep 17, 2025

45:18

How To Stop Destroying Your Metabolism and Actually Burn Body Fat - The Nicola Graham Podcast

In this episode of The Nicola Graham Podcast, I’m diving into what your metabolism really is—and how it changes as we move through our late thirties and into our forties. I'm sharing with you why quick-fix diets and extreme calorie cuts often do more harm than good, slowing down your metabolism instead of supporting lasting results. I’ll also bust some of the most common weight loss myths, talk about the importance of maintaining muscle mass, and give you practical, actionable steps to improve your metabolic health. Covering everything from nutrition and strength training to managing stress and getting enough quality sleep. I’ll also open up about the unique challenges women face in their forties, such as hormonal shifts and natural muscle loss. Also, walking through the strategies that can help us feel strong, energised, and confident in this new decade. This episode is all about giving you realistic, sustainable tips that fit into a busy lifestyle, so you can create healthy habits that last without feeling restricted or overwhelmed. Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube My FREE September Reset guide is also available to download 🔗 Find it here https://linktr.ee/nicolagrahamfitness 📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

S2 · E3

Sep 10, 2025

55:43

Managing Overwhelm & Shifting form Unrealistic Expectations to Hit Your Next Breakthrough

We’ve all been there… You set the big goal, hype yourself up with “this is it, I’ve got it this time!”… only to find yourself two weeks later sliding right back to square one. In this episode of The Nicola Graham Podcast, we’re tackling that cycle head-on. No more overwhelm. No more unrealistic expectations. Just real talk about how to actually create momentum and keep it going. I am going to dive into: Simple ways to ditch the overwhelm Why lowering expectations can actually raise results How to set yourself up to thrive this September (and roll into 2025 like a boss) If you’re ready to stop starting over and start thriving, this one’s for you My FREE September Reset guide is also available to download 🔗 Find it here https://linktr.ee/nicolagrahamfitness Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube 📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

S2 · E2

Sep 3, 2025

38:08

The Ultimate September Reset And The Habits That Will Change Everything - The Nicola Graham Podcast

In this episode of the Nicola Graham Podcast, I talk about the importance of resetting and refocusing as we approach the end of 2025. I share some of my own experiences and why September has always felt like a time of renewal for me, almost like a 'mini New Year.' I emphasize the power of setting clear goals, understanding the reasons behind them, and building in accountability to stay on track. I also open up about how alcohol consumption can impact personal wellbeing and share some practical tips for maintaining a healthy lifestyle, including a simple 24-hour reset ritual I use. As I launch the second season of my podcast, I encourage you to reflect on your own goals and make intentional changes so you can close out the year on a high note. Tune in for insights on managing stress, setting boundaries, and building resilience as you continue working toward your personal health and fitness goals. Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube https://linktr.ee/nicolagrahamfitness 📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

S2 · E1

Aug 27, 2025

36:48

Season 1

How Long Does It Take To Transform Your Body? - The Nicola Graham Podcast

On this week's episode of The Nicola Graham Podcast I am breaking down how long it takes to transform your body. It's not just about seeing that weight drop on the scales, it's about the changes that happen across all areas. I am explaining what it takes transform you body through understanding your reason why, fuelling correctly, learning healthy habits, understanding how to block out the noise and more! 🎧 Listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube https://linktr.ee/thenicolagrahampodcast 📲 Let’s connect: Instagram - www.instagram.com/nicolagrahamfitness

S1 · E10

Aug 20, 2025

11:43

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