The Fit and Unfiltered Podcast

In this Monday Short, I'm sharing four things we need to normalise on a fat loss, transformation or Thriving journey. Waking up feeling flat, feeling stressed or anxious from time to time, having days where you mentally need a break from tracking, and occasionally feeling alone on the journey. Because too many women are suffering in silence thinking they're the only one who feels this way... and they're not.

I also share the practical ways I personally reset when any of the above shows up... gratitude, morning light, fresh air, movement and lifting weights. So you can give yourself grace, stay in the driver's seat and keep moving forward.

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 Four Things To Normalize

01:45 Waking Up Feeling Flat

05:30 Resetting Your Morning

07:38 Stress And Anxiety Happen

11:26 Managing Stress Like A Pro

13:57 Needing A Day Off

18:14 Mindful Breaks Not Sabotage

23:25 Feeling Alone On The Journey

24:54 Find Your People

29:25 Solo Seasons And Resilience

32:20 Wrap Up And Next Steps

In this episode of The Nicola Graham Podcast, I break down the most common mistakes I see women make when trying to stay in a calorie deficit while chasing a lean, toned, strong look. I explain why mega-low calories can make you drop weight fast but still feel “soft,” and how repeated crash dieting can lead to losing muscle and regaining more body fat over time, especially for women 35+.

Covering why a sustainable deficit (around 300-500 calories below maintenance, adjusted for stress) matters, why under-eating protein stops you building muscle, and how to think about calories like a weekly “bank balance” rather than perfection every day.

I also share why post-workout nutrition helps recovery, reduces cravings, and supports fat loss, plus how my Thriving Women community can help with structure and high-protein meal ideas.

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 Calorie Deficit Mistakes

00:48 Fat Loss vs Weight Loss

02:49 Lifting Without Bulking

03:43 Recomp or Two Phases

04:52 Dieting Cycle Explained

06:20 Mistake One Too Aggressive

08:49 Set a Sustainable Deficit

09:42 Mistake Two Protein Intake

12:57 Tracking Beyond the Scale

13:57 Mistake Three Weekly Flexibility

16:58 Mistake Four Post Workout Fuel

19:34 Wrap Up Support and Summer

In this 50th episode of The Nicola Graham Podcast, I am reflecting on how “skinny” is marketed as the goal for women, even though thriving is about feeling strong, energised, regulated and clearheaded.

Sharing a client’s experience of feeling pressured to try GLP-1 injections and using it to explore the wider cultural push to conform, showing that thriving is a long-term vision and lifestyle, not a diet or quick fix.

I outline what many women actually want... more natural energy, strength and capability, a calmer mind around food, and consistency that doesn’t rely on motivation. Supported by clear structure, non-negotiables and mindset work. Discussing how “discipline” can mask unhealthy behaviours, examples of influencers later revealing eating disorders, and sharing a parenting story about teaching discipline and long-term rewards.

Disclaimer: this episode includes the mention of eating disorders and the “skinny” trend.

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 50 Episodes Kickoff

01:00 Skinny Versus Thriving

02:05 Pressure and Injections

05:13 What Women Really Want

09:41 Discipline or Disorder

12:40 Set Your Standard

13:55 Tuck Yourself In

20:35 Mindset and Alter Ego

25:58 Structure Beats Motivation

27:18 Choose to Thrive

29:19 Get Clear and Join

In part two of this perimenopause series, I share how the “creeping” hormonal shifts can look and feel in real life, especially when no two months are the same and we tell ourselves we’re “too young.”

I cover three subtle signs: slower recovery and increased sensitivity after workouts (including more soreness, joint stiffness and feeling drained instead of energised), heightened cravings and snacky “food noise” linked to less stable blood sugar, and cycle changes such as heavier periods, shorter or longer cycles and more pronounced PMS symptoms.

I explain why stress tolerance shifts in your forties and how that affects training, plus practical strategies: prioritising lean protein, pairing carbs/sweet foods with protein, supporting joints with omega-3s, improving sleep, using “dinner and done,” pulling back intensity around your cycle, tracking symptoms monthly, setting boundaries, and focusing on consistency over extremes.

I also encourage getting support and speaking up rather than struggling silently, and I mention my Time to Thrive coaching and free community.

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

Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via [email protected]

00:00 Perimenopause Reality Check

01:27 Stop Fighting Your Body

02:10 Action Over Awareness

03:43 Mid Cycle Compassion

05:47 Symptom Five Recovery Shifts

08:10 Lean Muscle And Protein

10:18 Joint Stiffness Explained

12:40 Train Smarter Around Cycle

20:56 Cravings And Food Noise

22:23 Stabilize Blood Sugar

24:02 Protein For Cravings

25:34 Sleep First Strategy

26:12 Stop Undereating Stress

28:35 Dinner And Done

31:10 Inner Knowing No Guilt

34:36 Cycle Changes Signs

38:48 Track Patterns Get Help

40:53 Support Community Reset

44:19 Perimenopause Action Plan

45:56 Coaching And Wrap Up

Perimenopause Symptoms You Might Be Missing (Part 1): Tired but Wired, Fat Loss Frustration, Mood Shifts & Brain Fog

In this episode of The Nicola Graham Podcast, I share why I’ve been talking more about perimenopause after opening up on Instagram about “losing my mojo,” and I outline subtle, often-masked symptoms that can show up in everyday life as oestrogen and progesterone begin fluctuating, especially for women around 38+.

I cover feeling tired but wired (afternoon crashes, night waking, palpitations), fat loss feeling harder with weight creeping up around the middle and increased cravings linked to blood sugar and insulin sensitivity, mood changes like irritability, anxiety and tearfulness, and brain fog/forgetfulness, including the role of gut health.

Sharing practical steps like reducing late caffeine, building a consistent evening routine, fuelling properly through the day instead of fasting, tracking your cycle to protect energy, prioritising rest, getting outside, and using strength training for regulation, plus how to advocate for yourself with your GP.

This is part one, with part two to follow, and I also explain the “health-first” approach inside my Time to Thrive group coaching. And if you found this episode valuable, like and subscribe to keep up to date with more valuable insights and actionable advice

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

Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via [email protected]

00:00 Subtle Perimenopause Signs

00:21 Mojo Lost Instagram Spark

01:09 Masking Changes Mindset

02:06 Weekly Unfiltered Sunshine

03:12 Daughter Confidence Pep Talk

05:42 Kids Mirror Self Talk

10:06 What Perimenopause Is

13:24 Symptom One Tired Wired

15:46 Fixes Sleep Caffeine Fuel

17:05 Symptom Two Fat Loss Harder

19:19 Insulin Cravings Belly Gain

20:31 Stop Eating Less Doing More

20:58 Food Diary Reality Check

21:34 Friday Undereating Weekend Fallout

23:40 Fasting Backfires New Approach

24:29 Mood Swings Stress Tolerance

28:36 Track Your Cycle Protect Energy

30:35 Cravings Regulation Tools

33:52 Brain Fog Gut Health Link

38:06 Health First Not Scale

42:09 Sustainable Coaching Invitation

In this episode of The Nicola Graham Podcast, I speak candidly about imposter syndrome after a client call, explaining that it’s often just the discomfort of growth and being outside your comfort zone. Sharing the idea of building a “bank of evidence” through taking action first.

Whether that’s leading a directors’ meeting, lifting weights for the first time, going out sober, wearing the dress without the jacket, or walking confidently by the pool. I also dive into the mental side of fat loss: how many women quit right before progress shows up, sabotage when results feel slow, and over-focus on the scales instead of wider signs of thriving like energy, mood and relationships.

Finally, I challenge the belief that women shouldn’t invest time, money and boundaries in themselves, and leave two questions to prompt action and self-trust.

Like and subscribe to keep up to date with more valuable insights and actionable advice

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

Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via [email protected]

00:00 No Notes Real Talk

00:44 What Imposter Syndrome Is

02:10 Bank of Evidence Mindset

02:49 Work Example Leading Meeting

03:47 Gym And Life Firsts

05:27 Diamonds Meme Consistency

08:30 Scale Obsession Mindset Shift

09:26 Identity Sabotage And Growth

11:33 Lifestyle Approach Over Plans

12:44 Ask For Help Lean In

13:52 Prioritizing Yourself Guilt

15:34 Two Questions Take Action

15:56 You Are Worth It

16:52 Rebuild Trust And Community

18:15 Time Is Now Journal Prompt

18:53 Final Challenge And Goodbye

In this episode of The Nicola Graham Podcast, I am challenging the “weekend reset” myth for mums, arguing that relying on Saturdays and Sundays to recover from a stressful week fuels burnout and stalls transformation because the body doesn’t run on a weekly calendar.

I share my recap of attending the Grand National, explaining how she avoided a hangover by limiting alcohol, drinking lots of water, eating protein (including boiled eggs), and handling social pressure to drink. Explaining how chronic weekday stress can dysregulate cortisol, disrupt sleep and cravings, and contribute to “stress belly,” and why feeling “lazy” can actually be dysregulation.

Inreoducing the Daily Dose principle: small, intentional daily habits (like a 10-minute walk, meal prep shifts, saying no, set workout days, and no phone upstairs) to build self-trust and thrive consistently. AND I announce my upcoming monthly Thriving Women Zoom coaching calls.

Like and subscribe to keep up to date with more valuable insights and actionable advice

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

Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via [email protected]

00:00 Weekend Reset Myth

00:43 Daily Thriving Mindset

01:29 Unfiltered Races Recap

02:04 Self Acceptance With Alcohol

03:23 Prep Pressure And Chaos

06:13 Feeling Good Over Perfect

08:20 Hangover Proof Habits

13:47 Stop Saving For Weekends

15:47 Chronic Stress And Cortisol

17:14 Cortisol Hard Hat Analogy

18:45 Stress Belly Explained

19:49 Why Weekends Don’t Reset

21:31 Daily Dose Principle

22:36 Systems and Set Days

23:13 Micro Habits and Walks

25:06 Saying No as Self Care

26:56 Uncomfortable Change and Tradeoffs

30:02 Modeling Self Care for Kids

32:25 No Phone Bedtime Rule

33:57 Seven Day Self Trust Challenge

35:27 Time to Thrive Program Invite

36:34 Monthly Community Zoom Calls

38:49 Final Takeaway and Goodbye

Reset After Easter: My 3-Step Framework to Get Back on Track (No Restriction, No Punishment)

In this episode of The Nicola Graham Podcast, I share a simple three-step framework to help you reset after Easter without slipping into all-or-nothing thinking or doing anything overly restrictive. I explain why one weekend of overindulging isn’t the real issue, but dragging it out for days or weeks is, and how past diet culture can fuel the ‘if it can’t be perfect, it can’t be done’ mindset.

Step one is getting clear on your calorie goal and making your calories count with simple, repeatable whole-food meals built around protein, fruit and veg, plus sensible portions of carbs or healthy fats.

Step two is prioritising hydration and daily steps to reduce bloat and boost energy, including two pints of water on waking and aiming for 10,000 steps.

Step three is returning to normal strength training, no punishing extra cardio, so you leave sessions with energy left for the rest of the day.

Like and subscribe to keep up to date with more valuable insights and actionable advice

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

Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via [email protected]

00:00 Easter Reset Intro

01:35 Draw The Line

02:38 All Or Nothing Trap

04:56 Stop Restricting Foods

07:07 Step One Calorie Clarity

08:03 Simple Whole Food Meals

09:53 Step Two Hydration Steps

13:01 Water Targets Explained

14:57 Step Three Normal Training

17:17 Support And Next Steps

19:19 Final Reset Reminder

In this slightly different episode of The Nicola Graham Podcast, I’m helping you map your goals for quarter two of 2026 by redefining what you truly want. Rather than defaulting to the same old targets you think you “should” chase.

I talk you through the key questions to ask before setting anything new: what normally happens in your first 2-3 weeks (falling off, boredom, or life taking over), whether your goals are based on real life or an idealised version shaped by social media, what your weeks actually look like, where you consistently fall off (evenings, weekends, busy days), and whether you’re setting outcome goals without the behaviours to support them.

I also challenge you to consider where you’ll be in three months if nothing changes, and I share how to shift from motivation-led efforts to a framework of habits, standards and identity-based goals, so you go into summer feeling confident, proud and aligned.

Like and subscribe to keep up to date with more valuable insights and actionable advice

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

Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via [email protected]

00:00 Q2 Goals Reset

01:11 Quarterly Course Redirect

01:52 Spot Your Early Patterns

03:52 When Life Takes Over

05:37 Real Life Goals

10:22 Map Your Actual Week

13:16 Where You Fall Off

14:33 Outcome Versus Habits

17:18 Stop Relying On Motivation

18:11 Three Month Reality Check

21:02 Build Identity Standards

22:47 Q2 Line In Sand

24:16 Final Reflection And Action

Stop Restarting: How to Get Unstuck, Break the Weekend Cycle & Accelerate Your Results

In this episode of The Nicola Graham Podcast, I talk to any woman who feels like she’s been coasting this year, stuck in the familiar cycle of starting strong, falling off at the weekend, and “starting again Monday”.

Sharing a supermarket conversation that highlights how harshly we judge ourselves, why crash diets and short “shreds” keep us trapped, and why choosing the lifestyle approach. Taking the wheel with support, changes everything.

I explain how unrealistic expectations and overwhelm stall progress, how to treat a plateau as feedback (not failure), and how to create momentum by tweaking just one key metric at a time (like steps or water) instead of trying to change everything.

I also cover the importance of robust non-negotiables, repeatable weeks, and “staying in the game” by managing mental, physical, and emotional wobbles.

Like and subscribe to keep up to date with more valuable insights and actionable advice

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

Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via [email protected]

00:00 Why You Feel Stuck

00:16 Podcast Mission Updates

01:57 Tesco Run Wake Up Call

03:45 Self Compassion In Public

04:31 Choose Lifestyle Approach

06:40 Stop Start Weekend Cycle

10:13 Plateau Maintenance Reframe

12:42 Pick One Needle Mover

18:12 Non Negotiables That Work

21:22 Stay In The Game

23:49 Emotional Fitness Reset

29:43 Minimum Standards Wrap Up