Nicki talks through her 5 top tips to achieve long term, successful weight loss in 2026.

For more coaching support join her Be-FREE-in-8 Coaching Programme for indepth education and support to get you to your goals.

www.nprovefitness.co.uk

Nicki chats about how she coaches her clients to live a lifestyle that can continue through the christmas period, with no "falling off the wagon" and no crashes in energy, mood and body image.

For more coaching support visit www.nprovefitness.co.uk

Today we’re talking about a pattern so many people fall into during December: the restrict → binge cycle. You know the one… we diet hard before Christmas, cut out the ‘bad’ foods, try to be ‘good’, and then—boom—one party, one mince pie, one big Christmas dinner, and suddenly we’re in full ‘I’ve blown it’ mode. Then comes the binge, the guilt, and the promise to start fresh in January.

But what if this year could be different? What if you could enjoy the food you love without swinging between extremes, and without feeling out of control or deprived?

For further coaching support join Be-free-in-8. The 8 week coaching programme that covers all things health, fitness and nutrition. visit www.nprovefitness.co.uk for more info.

If you start a new job then the likelihood is that many aspects of your lifestyle are also going to change too. As many clients climb the career ladder they also find there are negative impacts on the time spent at a desk, stress levels and competing priorities have a big impact on their health and fat loss goals.

In this episode Nicki talks about how you can make the job role change work for you and your goals not against you.

For more coaching support join Be-Free-in-8. The 8 week coaching programme that covers everything health, fitness and fat loss.

Visit www.nprovefitness.co.uk for more info.

In this podcast Nicki talks through a host of questions from her coaching clients. Questions include:

How often should you aim to strength train a week to see progress??

If I aimed for twice a week and then swim once a week and the other days focus more on steps is this enough??

I’m trying to work out what would be achievable in a week but also give myself something to aim for!

Is there anything I could be doing to lose more weight or is the slow progress quite normal. Will I get to a point where if I don’t either up my exercise or reduce my calories that my progress will stop?

There seems to be options of having extra protein in so many foods now from bagels to cheese , yoghurt’s etc. All of these do seem to be more expensive and are they really that good for you? I like to try and eat everything as natural as possible so feel a bit dubious about these products, but would appreciate your thoughts on whether they are as healthy as just eating naturally higher protein foods.

"I think the only question I have is about water consumption as this has appeared on the app as a daily task. How much should I drink? I do like Tea and coffee and have probably around 4/5 a day alongside water. I have been having hot lemon water over the past few weeks too. How much water should I drink and does this include the tea and coffee too?

You see these water bottles marked with hours in the day that you should be drinking water, are these correct? "

"I am having a very negative week (mindset/hormonal), last time I was here I managed to stick with it and then saw a drop in weight a week later. However, I have plateaued for the last 3 weeks, unfortunately I also saw a very unflattering photograph of myself. Other aspects are more in control, but I am really struggling to get it right with my food choices. I am so tempted to go back to some of my extreme measures of cutting things out etc. How can I best snap myself out of this?

Down the line, there will be times when I am out of the country for in excess of a month, I will be in completely different environments with different food options. Mostly reliant on things I am not cooking or making myself. What is the best strategy for this?"

For more advice or to sign up to the next coaching intake visit www.nprovefitness.co.uk

In this weeks episode Nicki covers a wide range of topics from her clients including:

How do I sell myself in a job interview?! Any tips for building on self esteem and self worth?!

How do I kick myself back into a positive mind set and not let life challenge he's set me back to old ways

I have quite a ‘clicky’ elbow sometimes when doing press ups but it’s not painful so I assume it’s nothing to worry about?

Is it a good thing to reduce what you eat if you’re not hungry and/or not feeling 100% ? As some days , even after being busy throughout the day I just don’t want to eat that much , will this hinder fat loss?

For coaching enquiries visit www.nprovefitness.co.uk

In this Q&A session Nicki covers all the questions from the BE-FREE Coaching group.

She covers topics including how your old mindset is dictating your future success, Emotional Eating and restriction, choosing your exercise type and so much more

For coaching enquiries visit www.nprovefitness.co.uk

As the first week of BE-FREE-in-8 concludes, Nicki answers all the questions that have arisen in the client group and they proceed with making lifestyle changes to help progress with their fat loss and health goals.

for more coaching support visit www.nprovefitness.co.uk

Are weekends the reason you are getting the results you desire. Are you focussing super hard Mon-Fri and then the weekends go totally off track? Do you struggle to find a way to balance things at the weekend?

In this episode Nicki talks about how to make your weekends work for you and your goals. You don't need to sacrifice your social life but you will want to consider your choices so they can align with your goals

If you want further coaching support then join the next intake of Be-FREE-in-8. nPROVE Fitness - BEFREE IN 8

Do you need, want or choose to work out from home? Exercising at home can easily be the most convenient and cost efficient way to exercise but it is notorious for stumping progress when compared to workouts in gyms and classes. But why?

Nicki explains how you can make home workouts work for you, enabling the same gains as can be achieved in the gym environment, just with a little more imagination and adaptions.