The Fit and Unfiltered Podcast

From Collapse to Heart Transplant: Jodie’s Story of Resilience, Mindset & Starting Again

In this episode, I’m joined by Jodie, who shares her journey from being a lifelong athlete and personal trainer to collapsing at 23 and being diagnosed with ARVC, a genetic heart condition that ended her ability to train and work in fitness.

Over the next decade she faced repeated hospitalisations, ICD shocks and worsening heart failure, before being told a transplant was her only option. Jodie talks through being listed for transplant, being moved to the urgent list, receiving the call, and surviving a post-transplant coma, sepsis and multiple organ failure.

She explains how loss of blood flow led to bilateral below-knee amputations and finger-tip loss, and how motherhood, gratitude and small daily goals helped her rebuild. We also explore mindset, resilience, rest, boundaries with social media, movement, and why investing in your health matters at any age.

You can follow Jodie on Instagram via @jodie_heart_transplant_journey / https://www.instagram.com/jodie_heart_transplant_journey

Make sure to like, follow and share if you enjoyed this episode of The Fit and Unfiltered Podcast.

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 Welcome and Guest Intro

01:47 Jodie’s Athletic Background

03:09 Collapse and Heart Diagnosis

04:57 Living With ARVC

08:10 Transplant Decision Point

10:02 Assessment and Heart Failure

14:41 Waiting List and Hospital Admission

17:32 Match Day Mindset

19:33 Gratitude and Daily Perspective

23:41 Mindset Tools and Small Goals

31:14 Transplant Surgery and Coma

34:30 Sepsis and Amputation Reality

38:59 Life After Trauma Mindset

40:50 Stop People Pleasing

42:51 Second Chance Mindset

44:54 Health Foundations Matter

46:36 Comfort Zone Growth

50:23 Health Over Aesthetics

54:49 Daily Movement Rituals

59:01 Invest In Yourself

01:03:01 Rest And Recovery

01:05:10 Phone Boundaries At Night

01:07:56 Mommy Robot Legs

01:13:59 Purpose And Public Speaking

Stop Waiting for the ‘Perfect Time’: My 4 Non‑Negotiables to Stay in Shape 365 Days a Year

In this episode of the Fit and Unfiltered podcast, I talk about why waiting for half term, holidays, birthdays or Christmas to pass keeps you stuck, and how you can stay in incredible shape 365 days a year by locking in four non‑negotiables.

I share a mindset shift I’m practising myself: using bedtime to “dream big” (rather than worry), noticing your first thoughts in the morning, avoiding phone-first habits, and using brain dumps or a daily prompt like The Secret 365 to set your subconscious up well. So you can feel your best without relying on a “magic date” like January.

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 Stop Waiting to Start

01:13 Half Term Reality Check

02:52 Dream Big Before Bed

07:10 Vision Boards and Worry Loops

11:41 Non Negotiable One Mindset

21:05 Non Negotiable Two Daily Movement

27:14 Non Negotiable Three Strength Training

30:46 Non Negotiable Four Nutrition Awareness

37:04 Get Support and Take Action

42:26 Final Pep Talk and Wrap Up

Pelvic Floor Health, Confidence & Perimenopause (with Charlotte from Elevate Women’s Wellness)

In this episode of the Fit & Unfiltered podcast, I’m joined by Charlotte, pelvic health specialist and founder of Elevate Women’s Wellness, who I met at a wellness event and knew my community needed to hear from.

Charlotte shares her experience as a mum of four who developed pelvic floor issues after childbirth, struggled to get NHS support, and ultimately found relief using an electromagnetic “chair” treatment in six sessions, prompting her to help other women.

We discuss how common symptoms like leaking, urgency, frequency, waking at night, prolapse sensations, constipation, and even low back pain are often normalised, and how pelvic floor health matters across the whole lifespan, especially as oestrogen declines in perimenopause.

Charlotte explains tight versus weak pelvic floors, the role of breath and nervous system regulation, why hydration matters, and gives a practical 360 breathing technique and simple starting steps, plus where to find her on Instagram and in Birkenhead.

You can connect with Charlotte via her Instagram page @elevate.womens.wellness

www.instagram.com/elevate.womens.wellness

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 Welcome and Guest Intro

00:53 Charlottes Pelvic Floor Journey

03:53 Why She Started the Business

05:17 Host Postpartum Story

06:53 Common Pelvic Floor Symptoms

10:22 Hidden Signs and Body Links

12:55 Its Never Too Late

15:52 Confidence Worthiness and Intimacy

28:20 Perimenopause and Constipation

30:41 Tight Yet Weak

31:12 Chair Strength Boost

31:49 How The Chair Works

33:53 Proprioception With Ball

35:41 Kegels And Getting Assessed

38:29 Apps Eggs And Real Training

40:38 Breathing During Lifts

43:35 Perimenopause Pelvic Changes

49:44 Hydration And Bladder Irritation

52:40 Master 360 Breathing

57:33 Find Charlotte And Wrap Up

12 Weeks Left: Think Differently, Make Better Decisions & Stop the Yo-Yo Cycle

In this episode, I share the mission-critical key to lasting transformation in health, business, relationships and life: making good decisions that align with your goals.

I explain why we don’t need more information, we need better implementation and follow-through. And why quick fixes and fad diets fail because they don’t teach you to think for yourself.

As we enter the last quarter of the year, I challenge you to use the next 12 weeks to avoid the slow undoing that leads to a January restart, and instead focus on small daily habits, standards and an identity shift.

I also introduce my printable blueprint (which you can download via the link below) to help you review the Thriving pillars (mindset, fitness, nutrition, stress, sleep), set 3-5 non-negotiables with maximum and minimum standards, reduce perfectionism, and build real consistency with support and accountability.

The Final Quarter Blueprint https://nicolagrahamfitness.com/thefinalquarterblueprint

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 Decisions Over Information

02:02 Last Quarter Momentum

03:27 Small Habits Slip

05:29 Identity Shift Needed

06:28 Blueprint Framework

07:05 Minimum Maximum Standards

08:13 Non Negotiables Example

09:11 Practice Better Choices

11:19 Get Clear Take Action

14:48 Wrap Up Next Steps

In this episode I am talking about riding the hormonal wave in your 40s, drawing on real conversations from the Women in Wellness event, including my own recent dip in gym motivation and why having a clear plan, structure and tracking is what keeps you progressing even when you do not feel like it.

I unpack how negative self-talk and comparison drive self-sabotage, why we need to rewrite the rule book around menstrual cycle expectations in perimenopause, and how building resilience starts with small actions that create evidence you can trust yourself.

I also answer two audience questions on balancing cardio and strength for fat loss, and what to actually do when you wake up in perimenopausal rage with only 30 minutes to spare before the day begins.

If this resonated, please do subscribe so you never miss an episode and share it with a woman in your life who needs to hear this.

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 Hormonal Wave Intro

00:17 Wellness Event Takeaways

02:20 Out of Groove Confession

04:27 Plan Beats Motivation

06:54 Rewrite Cycle Rules

11:12 Stop the Self Beatdown

13:20 Build Resilience Evidence

16:57 Thriving and Nutrition Shift

20:42 Cardio vs Strength for Fat Loss

25:24 Morning Rage Reset Routine

28:42 Front Load Calories Calm

34:25 Come Home to Yourself

35:06 Final Breath and Next Steps

Night waking is one of the most common and most overlooked symptoms of perimenopause, and in this episode I am getting into exactly why it happens, from fluctuating oestrogen and progesterone driving adrenaline surges and racing thoughts, to the body's internal thermostat causing you to overheat at night.

I share my own experience of waking up on red alert, how broken sleep affects your mood, appetite, cravings, energy and brain fog, and why so many women mistake these symptoms for anxiety.

Plus I cover the practical steps you can take right now to manage it. From timing your wine and caffeine, to optimising your evening meals, cooling your sleep environment and why magnesium bisglycinate might be the game changer you have been missing.

If this resonated, please do subscribe so you never miss an episode and share it with a woman in your life who needs to hear this.

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 Night Waking Intro

00:58 Awards Gratitude Update

04:52 Why Sleep Matters

07:20 3 AM Wake Story

11:15 Estrogen And Adrenaline

14:59 Progesterone And Calm

23:04 Thermostat And Sweats

25:34 Stop Normalizing It

28:08 Alcohol And Hydration

32:47 Blood Sugar At Night

37:36 Action Plan Checklist

39:53 Magnesium And Caffeine

43:53 Wrap Up And Next Steps

Three weeks into September, I am sharing the practical talk I delivered at the Wirral Wellness Festival on how to stop relying on motivation and instead systemise your health, fitness and wellbeing.

This is the stuff that builds real momentum through half term, Christmas planning and the daily curveballs that life throws at you.

I break down why progress is driven by micro day to day habits that compound over time, and why focusing on health and identity with aesthetics as a by-product is what actually keeps you on track long term.

And I share four simple systems you can plug into your everyday life right now: creating energy through non-negotiable training and steps, systemising your fuel with default meals and planning, prioritising recovery with boundaries and white space especially around screens and bedtime, and building self accountability by starting small, following through and acknowledging your wins.

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 September Reset Reality

01:04 Festival Talk Setup

02:21 Sore Throat Tangent

03:57 Goals to Daily Roadmap

06:08 Motivation vs Defaults

08:11 Identity Over Aesthetics

09:32 Gym Chat Perspective Shift

14:46 Four Systems Explained

17:29 Energy System Basics

20:11 Nonnegotiable Movement Plan

21:29 Steps Check System

23:32 Habit Stacking Walks

24:54 Fuel System Basics

26:32 Meal Planning Defaults

28:25 Batch Cooking Shortcuts

31:38 Recovery and White Space

37:25 Accountability to Yourself

40:53 Celebrate Wins Momentum

45:22 Community and Closing

Moving Past the Fear of Judgment: Gym Anxiety, Alcohol Boundaries and Backing Yourself

In this Fit & Unfiltered episode, I talk about how fear of other people’s judgement can hold us back from going after our goals, even when time and capability aren’t the issue.

I share two client examples: one woman feeling anxious about returning to the gym after six weeks away, and another choosing to cut alcohol until December but worrying about social pressure. I relate this to my own self-doubt when showing up online and explain how we often assume others are judging us when they’re usually focused on themselves.

Giving you four practical steps: get specific about who you fear is judging you, take decisions out of the moment with pre-planned boundaries, build evidence of your capability by tracking wins, and get around like-minded people who support your growth, including the Thriving Women community.

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 Fear of Judgment Intro

00:49 Gym Anxiety Story

03:39 Alcohol and Social Pressure

08:03 Self Doubt and Spotlight Effect

17:40 Practical Steps Phase One

19:53 Boundaries and Gym Game Plan

22:17 Build Evidence and Wins

25:24 Find Your People

29:27 Wrap Up and Next Steps

In this episode of the Fit and Unfiltered podcast, I share why 1st September feels like a mini new year as the kids go back to school and routine returns, and I unpack a holiday moment I overheard “You don’t need to drink water, they’re on holiday” as a powerful example of the learned mindset that health doesn’t matter on holidays, weekends or special occasions.

I explain how this thinking can fuel all-or-nothing dieting, yo-yo cycles and “midweek versus weekend” habits that many women struggle to break, often rooted in childhood and reinforced later by being put on diets in the teenage years.

I encourage you to prioritise health 365 with flexibility, normalise a first-week adjustment period, aim for “good enough” not perfection, reduce processed foods, focus on protein, fruit and veg, fibre and hydration, cut social media overwhelm, get clear on what thriving means to you, and seek coaching/community support if you need accountability.

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 September Fresh Start

01:30 Holiday Water Comment

03:41 Weekend Diet Cycle

06:34 Health Over Fat Loss

08:03 Back to Routine Buffer

11:54 Tradeoffs and Priorities

14:49 Good Enough Week One

17:08 Cut Overwhelm and Scroll

19:24 Define Your Thriving

20:36 Get Support and Next Steps

Stop Trying Harder: The Simple September Fat Loss Reset for Women in Their 40s (Boundaries, Protein & Training Smarter)

In this episode of The Fit and Unfiltered Podcast, I am sharing feeling overwhelmed (possibly perimenopause brain) and explaining why many women still struggle with fat loss in September despite good intentions, because their default mindset is to push harder.

Drawing on a new one-to-one client story, I am going through the fact that most women don’t need a new plan, what they need is consistency, identity work, better boundaries, stress management and kinder self-talk.

Outlining three common mistakes, I encourage you to embrace maintenance phases to build self-trust, adapting plans through seasons (including December), and invite you to join Thriving Women for a sustainable, flexible approach.

Looking for further support? This is 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

If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

And if you want to get in touch? Send me an email via [email protected]

00:00 Overwhelmed Intro

01:09 September Reset Trap

02:29 Client Story Breakdown

05:28 Push Harder Mindset

07:10 Simple Consistency Wins

11:16 Lifestyle Seasons Plan

21:07 Mistake One Variety

29:10 Mistake Two Protein

33:56 Mistake Three Overtraining

38:10 Self Talk Mastery

43:19 Join Thriving Women

44:56 Final Wrap Up