The Fit and Unfiltered Podcast

In this episode of Fit and Unfiltered, I share my framework of 10 reminders to help you cut through overwhelm and get clear on how to restart or recommit to fitness. Especially if you're a woman over 40.

I talk about how you control your daily effort, even though what "100%" looks like changes day to day, and why prioritising self-care alongside training and nutrition matters more than people think.

I also get into why high stress can stall your results no matter how clean you're eating, and why your metabolism isn't broken. It's flexible, and it improves with consistent routines.

If this episode resonated with you and you want to hear more episodes of The Fit and Unfiltered Podcast, make sure to like, subscribe and share.

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 Overwhelm Reset

02:12 Effort and Self Care

04:09 Outdoor Movement Wins

05:03 Protein First Nutrition

07:45 Steps for Fat Loss

08:32 Sleep and Wind Down

11:44 Alcohol and Hormones

14:07 Stop Caring Opinions

19:05 Lift Heavy Over 40

23:19 Cortisol and Metabolism

28:53 Clarity and Next Steps

Perimenopause, Summer Holidays & Your Goals: How to Adapt Without Burning Out

In this episode I am speaking to women who are navigating summer holidays alongside perimenopause and hormonal shifts. Explaining how fluctuating oestrogen and erratic progesterone can impact mood, cravings, sleep, recovery, stress, anxiety and irritability. Which often trigger self-sabotage through food, alcohol or scrolling.

I want to encourage you to stop pushing harder, acknowledge what’s changing, protect your energy, and adapt training and nutrition with simple systems and boundaries. Sharing practical strategies used in my coaching, including adjusting around the menstrual cycle, prioritising showing up over perfect workouts, and focusing on lifestyle beyond the gym.

There are four takeaways I delve in to, so that your goals don’t get put on hold.

If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.

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 Summer Hormone Reality

01:44 Unfiltered Updates

04:30 Cycle Energy Crash

06:59 Low Mood After Cycle

12:49 Hormones And Habits

14:45 Systems Over Willpower

19:51 Permission To Adapt

28:37 Four Practical Takeaways

35:44 Thriving Identity Wrap

In this episode I am getting completely unfiltered about what I have learned from being a client of multiple coaches over 20 years and how those experiences, good and bad, shaped everything I do inside Thriving Women today.

I also share a full debrief from my 10 day holiday in Majorca, including upgrading to all inclusive, and why having the right mindset, standards and approach to moderation meant I came home feeling just as confident and energised as when I left.

I talk honestly about the parts of the coaching industry that I think are doing real damage. The impersonal check ins, the unrealistic 1200 to 1300 calorie targets, the programmes that completely ignore postpartum limitations and injuries. And I explain why harsh deficits lead to poor adherence, untracked eating and increased food noise rather than results.

My goal with every client is always to eat as much as possible while still making progress. I share why whole food, menu style guidance works better than rigid meal plans, how whole foods naturally reduce cravings and why I will always prioritise consistency, sleep and stress management over obsessing about calories.

I also open up about my dad's late onset Type 1 diabetes and how that deepened my focus on real health beyond just aesthetics.

If you have ever felt let down by a coach, struggled with food noise or wondered why the plan you are following is not working, this episode is for you.

PS. I have been nominated for:

Best Fitness Podcast ➡️ Nicola Graham Podcast

Best Fitness Influencer ➡️ Nicola Graham

All votes and support are highly appreciated 🤍

https://www.britishfitnessaward.com/bfa26nominations

If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.

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 Episode Setup

02:55 Majorca Holiday Debrief

07:25 All Inclusive Mindset

11:26 Coaching Industry Reality

15:21 Low Calorie Diet Trap

20:01 Scale Weight vs Feeling Fit

23:05 Meal Plans That Backfire

29:56 Whole Foods and Food Noise

34:33 Health Wake Up Call

41:35 Boring Habits That Work

44:14 Support and Final Takeaways

47:02 Join Thriving Women

Why Summer Is the Best Time for Women to Build Muscle (Plus My Unfiltered Ibiza Glow-Up)

In this weeks episode of The Fit and Unfiltered Podcast, I am sharing with you why summer is an opportune time for women to build muscle rather than panic about eating more, because a lean, toned look comes from muscle and you can’t build significant muscle in a calorie deficit.

In my unfiltered chat, I revisit my goal of taking more pride in my appearance after Ibiza reminded me of my glam side, and I explain that we can restart goals at any moment. Then I break down five non-negotiables for muscle building.

PS. I have been nominated for:

Best Fitness Podcast ➡️ Nicola Graham Podcast

Best Fitness Influencer ➡️ Nicola Graham

All votes and support are highly appreciated 🤍

https://www.britishfitnessaward.com/bfa26nominations

If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.

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 Summer Muscle Mindset

02:05 Unfiltered Goals Reset

05:17 Ibiza Glam Awakening

11:38 Hamstring Curl Epiphany

15:47 Five Muscle Nonnegotiables

18:04 Progressive Overload Basics

21:07 Protein Targets Made Simple

23:08 Calories for Growth

27:21 Sleep and Growth Hormone

30:39 Recovery and Full Body Split

34:36 Summer Action Plan Wrapup

36:26 Join Thriving Women

37:26 Final Sendoff

Your Permission Slip to Enjoy Summer: Be Present, Ditch “Being Good” and Live Now

In this episode of The Fit and Unfiltered Podcast, I share a reminder that there’s a version of you 30 years from now who would give anything to be in your body, your health and this exact stage of life, so the only moment that matters is now.

I talk about how many women need a “permission slip” to show up, wear the clothes, be confident and stop waiting for a scale number before enjoying life, especially over the next six weeks of the summer holidays. I explain how the stressful cycle of weekend overindulgence followed by Monday under-eating, caffeine and evening overeating keeps women stuck, and that “being good” isn’t deprivation, it’s normal self-care.

Using client stories and my own postpartum identity shifts, I focus on mindset, self-worth, nervous system regulation and living fully now.

So take a listen, and let's keep you Thriving throughout Summer.

If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.

PS. I have been nominated for:

Best Fitness Podcast ➡️ Nicola Graham Podcast

Best Fitness Influencer ➡️ Nicola Graham

All votes and support are highly appreciated 🤍

https://www.britishfitnessaward.com/bfa26nominations

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 Future You Reminder

00:32 Summer Presence Focus

02:22 Permission Slip Mindset

03:48 Client Story Wake Up

06:15 Identity After Motherhood

09:33 Dress Confidently Now

11:25 Break The Diet Cycle

16:27 Poolside Breakthrough

22:15 Stop Waiting Start Living

24:01 Nervous System Reset

25:34 Choose Change Today

26:11 Share And Wrap Up

27:09 Awards Voting Outro

How to Adapt Your Fitness Routine for Summer (Without Falling Off the Wagon) | Fit & Unfiltered

On this week's episode of The Fit and Unfiltered Podcast, I am talking you through the ways that you can adapt your routine for summer when kids are off and social events increase. Looking at how results are driven by habits, not seasons.

Key points include dropping FOMO, setting fewer summer non-negotiables (2–3), keeping general movement/steps high, prioritising protein with convenient options, planning nutrition around events and choosing one indulgent occasion, and managing expectations.

Staying consistent with strength training (even shorter sessions, focusing on compound lifts) rather than relying on frequent HIIT, and letting go of guilt and self-sabotage by getting back on track after indulgence.

So take a listen, and let's keep you Thriving throughout Summer.

PS. I have been nominated for:

Best Fitness Podcast ➡️ Nicola Graham Podcast

Best Fitness Influencer ➡️ Nicola Graham

All votes and support are highly appreciated 🤍

If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.

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 Summer Focus

01:28 YouTube and Content Struggles

02:48 Awards Voting Request

04:35 Time to Thrive Coaching

05:45 Summer Holidays Reality Check

08:28 Beat FOMO and Stay Aligned

11:33 Summer Non Negotiables

12:57 Steps and Weekly Targets

14:04 Protein Made Easy

18:13 Social Events and Expectations

20:14 Control Nutrition and Bounce Back

22:52 Stress Eating and Self Sabotage

25:49 Keep Strength Training

28:58 Drop the Guilt Cycle

32:28 Lifestyle Mindset and Wrap Up

In this episode, I unpack what it really means to “enjoy the journey” in fitness, especially during summer when it’s easy to become fixated on a goal weight, and I explain that the real transformation is the identity shift you build through consistent habits.

I also share reflections from a recent Ibiza trip, including how being more present helped me feel renewed and how I approached alcohol and balance without guilt. Outlining simple, sustainable systems to help you feel better and make progress: daily movement, clear food standards with an 80/20 approach, focusing on consistency rather than obsessing over the scales, and protecting sleep as a non-negotiable for energy and recovery.

Ending the episode by encouraging you to stay in your own lane, keep things basic, and join my Thriving Women coaching if you want help implementing these systems.

PS. I have been nominated for:

Best Fitness Podcast ➡️ Nicola Graham Podcast

Best Fitness Influencer ➡️ Nicola Graham

All votes and support are highly appreciated 🤍

If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.

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 Enjoy The Process

01:33 Ibiza Trip Recap

04:37 Alcohol Boundaries

09:50 Summer Crunch Time

11:51 Why Simple Works

13:20 System One Movement

16:29 System Two Food Standards

25:05 Track Consistency

26:55 Minimum Sleep Standard

30:08 Wrap Up And Invite

Summer Mindset Shift: Ditch the Diet Mentality & Choose Freedom

On this week's episode of The Fit and Unfiltered Podcast, I am sharing a summer mindset reframe. Encouraging you ladies to move out of the constant diet/“fell off the wagon” mentality and step into a lifestyle built on freedom, self-trust, and adaptability.

Outlining a simple maintenance-calorie estimate (about 14 calories per pound with steps and strength training), promotes an 80/20 whole-foods approach, and showing you how you can embrace your body and enjoy summer without missing out.

I have been nominated for:

Best Fitness Podcast ➡️ Nicola Graham Podcast

Best Fitness Influencer ➡️ Nicola Graham

All votes and support are highly appreciated 🤍

If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.

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 Summer Mindset Shift

01:24 Schedule Change Updates

02:50 Awards Shortlist News

03:52 Freedom Over Dieting

07:56 Pool Party Confidence Story

11:49 Heat Bloat and Overwhelm

19:35 No Wagon Just Lifestyle

22:06 Adapt Goals Without FOMO

24:40 Reset Tools and Screen Time

28:48 Rest Recovery Like Athletes

31:58 Maintenance Calories Basics

35:06 Whole Foods Summer Strategy

42:23 Embrace Imperfections Freedom

46:52 Final Wrap and Share

In this anniversary episode, I am marking one full year of The Fit and Unfiltered Podcast

Reflecting on what showing up consistently (through self-doubt, imperfect conditions and fluctuating motivation) has taught me about health, fitness and any long-term goal. I share the “penny drop” moment of being shortlisted for Best Podcast at the British Fitness Awards and thanks listeners who voted, while explaining why the show focuses on honest, unfiltered conversations for women (often 35+).

I compare unrealistic online “polished” standards to body and fat-loss comparisons, warning against quick fixes, and emphasising embracing the hard work now to make life easier later. Also highlighting how client interviews resonate most, discusses commitment, sustainable habits, consistency over perfection, hormonal and environmental challenges (including a UK heatwave), and the role of community, coaching, discipline and self-trust in thriving. Especially in your 40s.

Listen to Emmas episode here 🎙️ From Client to Inspiration: Balancing Life, Fitness, and Family with Emma Edwards https://open.spotify.com/episode/6QXFE6PsJdRCqonPcPRlBj?si=lljBUa0sTlmFeLb7LLxFDA

If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.

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 One Year Milestone

02:42 Why Unfiltered Matters

05:26 Podcast Lessons For Fitness

07:22 Comparison And Quick Fixes

12:56 Stories Over Hacks

18:00 Go All In Sooner

21:54 Hormones Heat And Consistency

29:48 Discipline Builds Self Trust

37:02 Consistency Over Perfection

43:52 Thriving In Your 40s

48:13 Thanks Vote And Next Steps

Overwhelm, Hormones & the Dopamine Trap: Practical Ways to Feel Like You Again (Especially in Your 40s)

In this episode of The Nicola Graham Podcast, I talk about overwhelm. How it can feel like a revolving door for women and often ramps up around our menstrual cycle, especially in our 40s as hormones shift and serotonin drops.

I share a personal example of feeling unexpectedly low after a brilliant weekend (and a terrible night’s sleep), and why being constantly “switched on” via notifications, social media, emails and endless life admin can make everything worse. I explain the difference between observing low mood versus attaching a story to it, and how quick dopamine hits (scrolling, wine, chocolate) can keep us stuck in self-sabotage.

Covering practical tools: write a personal morning mantra (even using ChatGPT), close down mental “tabs,” practise letting worries go, set boundaries like no phone in bed, audit what you consume online, and use iPhone/social-blocking tools. Plus a reminder to prioritise walks, goals, presence and self-care when you feel frumpy or overwhelmed.

If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.

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 Gym Intro and Overwhelm

01:27 Why It Feels Worse Now

02:28 Low Mood Is Normal

03:11 Birthday Party Sleep Crash

04:37 Always On Notifications

06:54 Cycle Hormones and Stories

07:58 Observe Dont Attach

09:01 Dopamine Traps Scrolling

11:26 Morning Mantra Reset

13:52 Close Mental Tabs

15:14 Let It Go Practice

17:01 Audit Social Media Intake

18:42 Block Apps and Barriers

20:04 Care Plan When Low

21:44 Unfollow Mute Cleanse

23:18 Final Wrap Up