The Fit and Unfiltered Podcast

How to Stop Panicking in the School Holidays (Without Losing Your Progress)

In this episode, I talk about how to stop panicking when the kids are off school (hello, Easter holidays) and your usual routine disappears. I explain why it doesn’t have to mean weight gain, chaos, or “going backwards,” and how I personally stay consistent through birthdays, half term and holidays.

I share a no-nonsense approach: accept the routine will change, set new non-negotiables, avoid social media first thing, stay prepared with food, and don’t default to chocolate just because the kids are home. I cover planning indulgences, why hyper-palatable foods make willpower harder, front-loading calories to manage appetite and stress, and getting creative with exercise (gym early, tag-team with your partner, steps, walks, swimming, soft play).

Most importantly, I remind you to hold the standard, remember your “why,” and make the next decision a good one.

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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 Holiday Panic Intro

00:58 Coach Perspective Shift

02:38 New Routine Nonnegotiables

04:05 Nutrition Plan Not Chaos

06:55 Chocolate Boundaries

08:34 Front Load Calories

11:23 Fruit Snack Rule

12:42 Mindset Power Reset

14:30 Exercise When Kids Off

19:45 Family Food Standards

20:43 Hyperpalatable Food Science

22:58 Remember Your Why

26:44 Flexible Not Perfect

28:09 Easter Sendoff

In this episode of The Nicola Graham Podcast, I break down the exact three-day training split I use with women who want to build shape, feel toned and finally see progress.

Especially if you’re training 3–5 times a week, adding loads of cardio and still not changing. I share why random workouts, cardio-led fat loss, and training for exhaustion (not adaptation) stall results, and why strength training builds the shape while nutrition reveals it.

I explain how to structure each full-body session (squat, hinge, push, pull, core), why the first two “money maker” lifts matter most, and how to apply progressive overload without chasing PBs every session. I cover smart cardio (steps first, cardio after weights), common mistakes, realistic timelines for results, and my unfiltered lesson on putting your goals out loud and going all in.

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’re Not Seeing Change

00:48 Muscle Tone Myth Busting

01:45 Podcast Updates and Awards 03:17 Stronger Together Reflections

05:03 Say Your Goals Out Loud

09:48 Realistic Transformation Timelines

12:02 Common Training Mistakes

15:53 What Actually Builds Shape

18:07 The Three Day Split

19:54 Structuring Each Workout

22:55 Session Two and Three Variations

23:40 How Many Exercises to Do 24:10 Ditch More Is Better

25:01 Progress Big Lifts

26:47 Cycle Strength Fluctuations

27:49 Lift Heavy Enough

31:07 Beat Gym Judgment

33:41 Cardio That Supports

37:07 Weekly Training Structure

38:06 Mistakes And Recovery

41:40 Realistic Results Timeline

43:19 Consistency And Community

46:15 Events And Wrap Up

In this Monday short episode of The Nicola Graham Podcast, I dive into why tracking all the data can quickly lead to overwhelm rather than progress. Instead of chasing every metric, I break down the three that truly matter for improving your health, energy, performance, sleep, and building a lean, strong physique.

I explain why your resting heart rate is a powerful indicator of stress, recovery, and lifestyle factors like under-fuelling, alcohol, or high-salt meals. I also highlight the importance of sleep quality and consistency, aiming for seven or more hours while avoiding the common “weekend reset” that disrupts your rhythm. Finally, we talk about strength progression—why getting stronger through increased load or more controlled reps is key to real, visible body change.

I also unpack three data points that are often overvalued: daily scale weight (and why trends matter more than day-to-day fluctuations), calories burned on your watch (often inaccurate and misleading), and the idea that 10,000 steps is a magic number. Instead, I encourage building from your own baseline and focusing on consistency over perfection.

If you’ve ever felt overwhelmed by health data, this episode will help you cut through the noise and focus on what actually works.

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 Are You Tracking the Right Data

01:31 Metric 1 Resting Heart Rate

05:21 RHR Trends and Recovery Tips

07:26 Metric 2 Sleep Quality

12:31 Weekend Sleep and Hunger Effects

16:51 Metric 3 Strength Progression

18:22 Stop Obsessing Over Scale Weight

24:13 Ignore Calories Burned on Watches

28:13 Steps Goals Without Pressure

34:55 Simplify Your Metrics Wrap Up

Menopause, Motivation & Mindset: Thriving (Not Just Coping) with Coach Nikki Saunders

In this episode I’m joined by menopause coach Nikki Saunders, who shares how her own perimenopause began at 39 and how, despite HRT, clean eating and exercise, rising life pressure and corporate demands still led to brain fog and lost confidence.

Something she’d also seen in high-performing women. We talk honestly about why midlife can feel like an identity shift, how declining oestrogen and fluctuating progesterone affect dopamine, sleep, mood and motivation, and why pushing harder with low calories and HIIT can backfire by driving stress and weight gain around the middle.

Nikki explains the value of coaching: tracking daily patterns, understanding symptoms, and using practical strategies like bedtime routines, stronger work boundaries, a pre-bed “brain dump,” and a “worry box” to reduce 3am wake-ups. We also explore social connection, micro-habits, self-compassion, and Nikki’s simple three-task daily structure to rebuild confidence and feel grounded.

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 Welcome and Guest Intro

01:00 How Nikki Became a Menopause Coach

03:13 Thriving Not Just Coping

07:04 Hormones Dopamine and Brain Fog

08:28 Energy Boundaries and Better Habits

09:51 Coaching vs One Size Fits All

11:22 Weight Gain Cortisol and Stress Belly

15:58 Modern Woman Impossible Standards

18:03 Micro Habits and Redefining It All

22:23 Common Symptoms and 3AM Wakeups

24:20 Worry Box Brain Dump Strategy

28:01 Emotions Tears and Triggers

30:27 Rebuilding Social Support

32:04 Small Social Steps

32:33 Connection Through Walking

35:21 Rethinking Drinking Limits

36:24 Nick’s Coaching Approach

39:36 GPs HRT and Anxiety

44:22 Brain Fog Identity Shift

46:27 Social Media Fix Culture

51:01 Coaching for Self Trust

57:50 Confidence Reset Steps

01:01:28 Final Wrap and Next Episode

In the first Monday episode of The Nicola Graham Podcast, I’m talking about whether calorie tracking is actually necessary for progress. Especially for busy women who find apps like MyFitnessPal overwhelming or even shame-inducing.

I explain that while some of my clients really thrive with tracking, others make great progress without it. However, I do find that tracking can be really useful in the short term to build momentum and create awareness (without judgement) particularly if progress has stalled.

I share a few simple strategies that can make tracking feel easier and less stressful. For example, I often recommend planning and logging meals the night before, keeping three to four repeatable breakfast and lunch options, and making small, smart swaps, like adjusting a yoghurt bowl by removing granola or nut butter—to reduce calories while still staying satisfied.

I also talk about the bigger picture. Things like overly low calorie targets, under-fuelling, cravings, poor sleep, stress, caffeine and hormones can all drive overeating. Ultimately, my goal is to help women build self-trust and sustainable habits so they don’t feel like they have to track forever.

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 Track Calories Question

00:03 Monday Podcast Kickoff

01:11 Why Tracking Feels Hard

02:03 Breaking the Yearly Cycle

03:28 MyFitnessPal Low Targets

04:42 Plan Meals Night Before

07:26 Smart Food Swaps

09:17 Guilt Shame Mindset Shift

12:43 Cravings and Ghrelin Loop

15:56 Benchmarks Not Perfection

20:13 Long Term Intuitive Eating

23:45 Community Invite and Wrap

24:57 Calm Self Compassion Close

25:45 Subscribe and Final Goodbye

On this weeks episode of The Nicola Graham Podcast, I’m joined by my gym partner and close friend Katie Dean. Registered nurse, mum of four, and now full-time aesthetics practitioner at her own clinic.

We talk about ageing as something we can’t avoid but can influence by focusing on health foundations first: training, nutrition, sleep, hydration and stress. We share how our workouts have shifted away from constant high intensity towards more strength and lower-stress sessions, why fasting and skipping breakfast can backfire as we get older, and how prioritising protein has helped.

Katie explains what clients most commonly ask for (forehead Botox, lower-face changes like nasolabial lines), why she prefers “regenerative” options like polylactic acid and skin boosters, what “filler blindness” is, and how to choose a safe practitioner. Plus simple skincare basics like moisturising and SPF.

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 Meet Katie Dean

01:06 Aging Well Mindset

02:31 How We Met

03:37 From Nurse To Clinic

06:12 Fitness Journey Shift

08:06 Training For Feeling

10:27 Midlife Strategy Changes

17:55 Protein And Fasting

20:23 Gym Skincare Basics

22:09 What Clients Want

23:41 Regenerative Treatments

26:22 Choosing A Practitioner

28:31 Inside Out Anti Aging

29:19 Lifestyle Beats Injectables

29:46 Filler Blindness Explained

31:50 Confidence Beyond Aesthetics

34:06 Skinny Pen And Quick Fixes

37:18 Botox Wear Off Truths

38:23 Mum Guilt And Training

39:57 Family Nutrition Habits

44:45 Myths And Red Flags

46:30 Choosing Safe Practitioners

48:27 Skin Boosters For Everyone

50:04 Moisturize And Night Routine

53:28 Final Wrap And Where To Find

On this weeks episode of The Nicola Graham Podcast, I’m joined by my gym partner and close friend Katie Dean. Registered nurse, mum of four, and now full-time aesthetics practitioner at her own clinic.

We talk about ageing as something we can’t avoid but can influence by focusing on health foundations first: training, nutrition, sleep, hydration and stress. We share how our workouts have shifted away from constant high intensity towards more strength and lower-stress sessions, why fasting and skipping breakfast can backfire as we get older, and how prioritising protein has helped.

Katie explains what clients most commonly ask for (forehead Botox, lower-face changes like nasolabial lines), why she prefers “regenerative” options like polylactic acid and skin boosters, what “filler blindness” is, and how to choose a safe practitioner. Plus simple skincare basics like moisturising and SPF.

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 Meet Katie Dean

01:06 Aging Well Mindset

02:31 How We Met

03:37 From Nurse To Clinic

06:12 Fitness Journey Shift

08:06 Training For Feeling

10:27 Midlife Strategy Changes

17:55 Protein And Fasting

20:23 Gym Skincare Basics

22:09 What Clients Want

23:41 Regenerative Treatments

26:22 Choosing A Practitioner

28:31 Inside Out Anti Aging

29:19 Lifestyle Beats Injectables

29:46 Filler Blindness Explained

31:50 Confidence Beyond Aesthetics

34:06 Skinny Pen And Quick Fixes

37:18 Botox Wear Off Truths

38:23 Mum Guilt And Training

39:57 Family Nutrition Habits

44:45 Myths And Red Flags

46:30 Choosing Safe Practitioners

48:27 Skin Boosters For Everyone

50:04 Moisturize And Night Routine

53:28 Final Wrap And Where To Find

Fat Loss 101 for Women 35+: How to Maximise March, Build Momentum & Stop Overthinking

In this episode of The Nicola Graham Podcast, I talk to women who feel like their bodies are changing and what used to work no longer does, especially through our forties. I share two insights from Brianna Wiest’s book 101 Essays That Will Change the Way You Think on catastrophising and being yourself, then lay out a practical “Fat Loss 101” blueprint for maximising March.

I cover getting honest about what you really want, why maintenance still requires work as we age, and why nutrition drives fat loss through a calorie deficit (often by getting smarter, not harsher). Explaining about having less “wiggle room” when you’re petite, the need to shed old habits, prioritise daily movement and three 30‑minute workouts, use structure for freedom, communicate goals at home, and stop letting one meal out derail the bigger plan, with support available via the free Thriving Women Community and group coaching.

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 Feeling Different Lately

00:27 Back on YouTube

02:03 Unfiltered Book Insight

04:22 Emotional Strength Lessons

08:42 Forties Body Shift

10:08 Commitment and Clarity

13:08 Maintenance Needs Work

16:43 Less Wiggle Room

19:54 Drop the Excuses

22:04 Fat Loss 101 Nutrition

23:35 Deficit and Repeat

26:36 Food Choices and Portions

29:17 Outgrowing Old Habits

29:54 No Restriction Mindset

30:37 Cake Alcohol Reality Check

32:34 Thriving Women Resources

34:27 Movement For Longevity

38:30 Make Steps Add Up

44:33 Workouts Create Adaptation

48:44 80 20 Social Balance

52:09 Structure And Communication

55:03 Bigger Picture And Support

Build Self-Confidence: The Simple 3-Step Formula (Standards, Small Promises & Repeating When It’s Hard)

In this episode of the Nickel Graham Podcast, I explain why I don’t believe confidence is something we’re born with — it’s something we build through repeated actions, especially in health and fitness.

I share an unfiltered story about my daughter placing fifth at a higher-level gymnastics competition and how that setback actually built her resilience. I connect that experience to how women develop self-trust, competence, and identity — not through constant wins, but through showing up consistently, even when things don’t go perfectly.

I also break down the most common confidence blockers I see: breaking promises to yourself, avoiding discomfort, chasing motivation, relying on external validation, and only taking action when you feel good. I talk about how diet culture and rigid plans slowly chip away at confidence by setting unrealistic standards and reinforcing all-or-nothing thinking.

Finally, I teach my simple three-step confidence formula:

1. Decide the standard (focus on behaviours, not outcomes).
2. Reduce the size of the promises you make to yourself.
3. Repeat those behaviours. Especially when it’s inconvenient.

I finish by challenging you to choose one small daily non-negotiable this week and commit to it, no matter what.

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 Confidence Isn’t Fixed

01:31 Gymnastics Setback Lesson

04:45 Resilience Over Medals

07:29 Participation Trophies Debate

09:04 Real Talk Confidence Formula

12:31 Three Layers of Confidence

13:54 Diet Culture Breaks Trust

15:56 Small Actions Build Identity

18:37 Why Confidence Gets Crushed

20:43 Stop Breaking Promises

22:01 Small Promises Build Trust

24:14 Snowball Momentum Method

25:04 Stop Chasing Motivation

25:53 Quit External Validation

27:59 Show Up When Low

29:43 Confidence Formula Overview

30:42 Step One Set Standards

33:26 Step Two Shrink Promises

36:52 Step Three Repeat Inconvenient

38:45 Identity Through Repetition

41:28 Weekly Challenge And Wrap

Identity Reset: Rediscover Who You Are Beyond Motherhood, Work & Adult Responsibilities

In this week’s episode of The Nicola Graham Podcast, I’m sharing how to rediscover who you are beyond motherhood, work and the daily responsibilities of adult life. an identity reset to help you move into spring feeling focused, clear and re-motivated.

I open up about viewing a new house and the unexpected fear and emotion that surfaced, despite wanting change, and how that mirrors any transformation journey, where the reality of growth feels far more uncomfortable than the fantasy.

I also share a client story about making a bold career pivot after realising her health and identity no longer aligned with her job, and I break down the five Thriving Pillars I coach around: fitness, nutrition, mindset, stress management and sleep.

The heart of the episode is a guided exercise exploring your current self, past self and future self, helping you get clear on your habits, beliefs, boundaries and the woman you’re becoming. Because identity is built through action, and while you can have it all, you can’t have it all at once.

I close with an invitation to join us for the Thriving Women Wellness Walk on Sunday 8th March at 8:30am on New Brighton Waterfront, fresh air, steps, coffee and good conversation.

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 Identity Reset: Rediscover You Beyond Motherhood & Responsibilities

01:21 No Magic Pill: Why Identity Drives Real Change

02:30 Unfiltered: Moving House & The Comfort Zone Reality Check

06:54 Client Spotlight: The Scary Leap That Changes Everything

09:50 The 5 Thriving Pillars (Fitness, Nutrition, Mindset, Stress, Sleep)

11:58 Grab Your Notes: The 3 Selves Framework (Current, Past, Future)

14:39 Current Self Audit: Roles, Emotions, Habits & Beliefs

19:25 Past Self Reflection: Who Were You Before Work & Motherhood?

22:15 What Changed Over Time: Anxiety, Hypervigilance & Losing Old Joys

24:04 Reclaiming Strengths & Traits: Bringing Back the Parts You Miss

24:52 Reclaiming the ‘glam’ version of you (even if it’s just hair down)

26:17 Past self check-in: What parts of you do you miss?

26:40 Get clear on your direction (stop chasing highlight reels)

27:43 AI, Instagram & the inauthentic internet: what can you trust?

29:18 Quick dopamine reset: unfollow what doesn’t align

30:03 Design your future self: no limits, just evolution

31:29 How she thinks & decides: boundaries, wellbeing, thriving

33:07 Back-engineer the habits: realistic, repeatable identity actions

35:33 You can have it all… just not all at once (career, family, fat loss)

40:18 Non-negotiables & confidence: defining identity beyond the scale

44:08 Wrap-up: take action, prioritize health, and join the Wellness Walk