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