nPROVE Fitness Podcast

In this week's Q&A, Nicki talks through the following questions from her client:

How to keep focussed on the end goal, and could that end goal change?

How much fats and carbs should we be aiming for daily?

Can protein shake powder be used in other meals?

The importance (or not) of exercise for fat loss goals and should you stop tracking food when not exercising.

In this week's podcast, Nicki talks through all the questions from her online coaching clients:

1. Now I have purchased some resistance bands are there any other exercises I can do to strength my knees other than the stepping to the side and back again?

2. How do you fight against the bleak times when all you want is to allow yourself to fall into the hole and just say "fuck it"?

3. I feel that I am correctly tracking my calories, however some days I really struggle to hit 1600 even with three meals - do you think I'm missing something or is this likely?

4. I have found it relatively ok until now to stick to the calories I have been set. This week though, I have felt more hungry and have consistently gone over my calories by around 100 but I haven’t been able to not give into this.

5. I feel I’m using too many calories for my breakfasts, have you got any advice how I can change these up so I’m only consuming around the 300 calorie mark for them?

6. As you know I’m terrible at stretching any advice on how i can implement this ? I say all the time I'm going to do it but I find time so hard especially at the minute I love to exercise so will always squeeze that in but starting to feel old

In this week's Q&A Nicki talks through all of the following questions:

1. What do you think about creatine and should I be having it everyday, even if I'm not working out?

2.Is there any thing small I could buy to use at home with exercises to help improve my knee and hip pain.

3.If you plan your calories in as you are making a meal and then you don't eat all of the meal do you just guess how much you didnt have or leave the complete meal in the tracker?

One evening this week, I was so busy and didn’t get home until 9:30, by which time I didn’t want to make dinner. During the day I had breakfast, lunch, and snacks so wasn’t really that hungry at all (and I was exhausted) I went to bed without having a ‘dinner’ as such. My calories were way lower and than my goal.

Is this ok? Will it hinder any fat loss at all? Should I have eaten something to boost up my calories a little bit? Even if it was just a ‘sweet treat’?

4.Because I’ve been enjoying my weight lifting classes at the gym so much, at the weekend (when they don’t have any classes) I’ve been eager to go and do a workout. But I have absolutely no idea where to start and don’t want to look like a total beginner who doesn’t know what they’re doing. Any advice to anything little I can do to build my confidence in there getting started?

5. I am still worried about my protein level being to high. Do you suggest taking the protein powder out of my breakfast? Or what else can I do?

How accurate is the calorie burn function on a watch? If I appear to have a 1000 calorie deficit in a day how likely is this to be accurate?

6. Any tips for peer pressure when out for a meal with friends who are the ones that say things like ‘don’t be silly, have a pudding’

7. In the sleep video you mention about no screens in the wind down time before going to bed. How long should the wind down time be? Currently I watch some TV before going upstairs to clean my teeth and get ready for bed.

8. how to stop eating everything in sight when poorly

9.any advise on how to navigate bordom when you can’t avoid it but surround by sweets /cake . i find it really tricky when at my in-laws but i can’t really avoid going there sometimes we will spend all day there ( due to animals and husbands work) but il get bored just waiting around . which is what happens and the weekend . my mother in law is terrible at buying junk food and no matter how much i say none of us need it or want it she still buys it . it really tests my will power and when im feeling abit crappy it’s hard to avoid .

10. My measurements feel like they are either not accurate or nothing is changing, but the scales/photos say different - why is this?

11. I have some hip pain, some days is fine and other days is painful, I can't get to the bottom of it. It doesn't stop me from doing gentle exercise but I am just a bit worried about doing your strength class on Thursday night, I really want to come, but if any pain can exercises we modified within reason?

12. I feel like I am struggling to have the perfect week and progress is slow and my weekends are my downfall. Some weekends I can nail it and some just go peep tong.

In this episode Nicki talks through all the barriers raised by her clients when starting their journey to change. Barriers include: Time, Socialising, Desk jobs, Winter weather, back and joint pain and being mentally tired.

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