The Fit and Unfiltered Podcast

Unlocking Your Potential: Managing Expectations and Mindset

In this episode of The Nicola Graham podcast, I focus on managing expectations to achieve your goals and the importance of having the right mindset. Discussing the role of social media in creating unrealistic expectations and stress the significance of finding advice tailored to your lifestyle.

Join me as I share personal anecdotes and tough love from my own life, emphasising the importance of setting realistic goals, removing distractions, and trusting the process. I also explore the impact of hormonal fluctuations on mindset and outline practical strategies for overcoming negative self-talk and anxiety.

Learn how to turn the small, consistent actions into a transformative lifestyle and why asking for help or joining a supportive community could be your game changer. Don't forget to join us for the Thriving Women Wellness Walk on 8th March!

Dive in for actionable advice and inspiration to start thriving today.

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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 Welcome to the Nickel Grade Podcast

01:51 The Importance of Managing Expectations

02:32 Personal Anecdotes and Tough Love

04:13 Understanding Hormonal Fluctuations

05:34 Navigating Daily Mood Swings

12:25 The Power of Positive Self-Talk

14:04 Building Self-Trust Through Small Steps

15:38 The Value of Rest and Adaptation

19:25 Surrounding Yourself with the Right People

21:56 Upcoming Thriving Women Events

24:03 Starting the Day with Intention

24:37 The Power of Community

26:48 Managing Expectations for Success

29:58 Consistency and Lifestyle Changes

33:34 The Importance of Coaching and Mentorship

43:06 Overcoming Limiting Beliefs

44:57 Join the Thriving Women Community

On this week of The Nicola Graham Podcast I am joined by one of my OG clients, Emma Edwards.

Emma, a 42-year-old full-time working mum of two, shares her incredible physical, mental, and emotional transformation journey. From battling with yo-yo dieting and struggling with self-motivation, to becoming an advocate for healthy living, Emma's story is bound to inspire.

We delve into the initial challenges she faced, the incremental changes that made a significant impact, and how she now balances fitness, family, and work-life. Emma also offers practical tips and hacks that have helped her stay consistent and manage everyday life better. Whether you're looking to kickstart your own journey or need a boost in motivation, this episode is for you!

Listen in and get inspired by Emma's dedication and resilience.

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 Introduction and Guest Welcome

01:05 Emma's Background and Early Life

02:57 Struggles with Weight and Dieting

09:00 Journey into Fitness

11:27 Reaching Out for Help

14:47 Initial Changes and Small Steps

16:56 Overcoming Challenges and Building Consistency

25:22 Maintaining the Transformation

27:45 Overcoming Injuries and Nutrition Control

28:36 Mindset Growth and Fitness Goals

29:09 Emotional Side of Fitness

29:40 Balancing CrossFit and Aesthetic Goals

30:33 Importance of Recovery and Nutrition

33:12 Weekend Planning and Consistency

35:16 Impact of Nutrition on Family

36:35 Parental Guidance and Nutrition

43:01 Building Mental Resilience

46:27 Concluding Thoughts and Takeaways

Navigating the Unpredictable Nature of My Menstrual Cycle and Optimising My Well-being

In this episode of the Nicola Graham Podcast, I explore the challenges and unpredictability of my menstrual cycle. I share why some months feel tougher than others and offer practical tips to help me manage my mood, energy, and overall well-being.

Talking through the strategies I use to create more predictability in my life, from managing stress and prioritising sleep to adapting my workouts and nutrition. I also reflect on the importance of external validation, how stress affects my menstrual health, and ways I build resilience.

Join me for an in-depth conversation designed to help me navigate my cycle with grace and achieve a balanced and thriving life.

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 Introduction: Understanding Menstrual Cycle Variability

00:56 Personal Experiences and Client Insights

02:33 Unfiltered Anecdotes and External Validation

06:11 Mindset and Physical Transformation

12:39 Cycle Impact on Nutrition and Cravings

16:28 Stress and Its Effects on Menstrual Cycle

24:52 Practical Tips for Managing Your Cycle

25:52 Meal Prepping and Decision Fatigue

26:37 Adapting Workouts During Your Cycle

28:21 Importance of Sleep and Nutrition

30:00 Managing Cravings and Emotional Wellbeing

34:12 General Movement and Exercise Adjustments

35:42 Improving Sleep Quality

37:31 Avoiding Overstimulation Before Bed

40:48 Reflecting and Adapting to Your Cycle

45:29 Conclusion and Final Thoughts

This episode is about shifting away from diet culture and towards a lifestyle that supports your energy, your mindset and your wellbeing in the season of life you are in. I share personal experiences, new healthy habits I am building and real conversations I have with women every day about food, boundaries and self respect. We explore raising your standards around health, nourishing your body with whole foods and creating simple routines that support both your physical and emotional wellbeing.

This episode is for women who are ready to stop putting themselves last and start building a strong foundation for their health. I see you for the life you have lived and I want to support you in remembering who you are. Because it starts with you as health is the foundation, and thriving women choose to live with intention, energy and self belief.

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 Introduction to Lifestyle Transformation

01:16 Personal Anecdotes and Health Tips

03:35 The Diet Club Experience

08:50 Mindset and Emotional Fitness

20:31 Setting Standards and Boundaries

28:30 Making Better Food Choices

29:06 The Limitations of MyFitnessPal

30:15 Client Case Study: Overcoming All-or-Nothing Mindset

31:47 Using MyFitnessPal as a Tool, Not a Lifestyle

34:44 The Importance of Emotional Regulation

36:37 Setting Realistic Goals and Standards

39:57 Creating a Sustainable Lifestyle

49:03 Consistency and Long-Term Success

55:12 Final Thoughts and Encouragement

Shifting Your Fitness Approach After 35: Key Strategies for Women

In this episode of The Nicola Graham Podcast, I dive into how women over 35 can effectively adjust their fitness and health strategies when traditional methods stop yielding results.

Addressing the unique challenges surrounding fitness, energy levels, and nutrition as women age. I am talking through the importance of recovery, quality sleep, structured routines, and smarter eating habits.

The episode also includes personal anecdotes, unfiltered client experiences, and practical tips to stay motivated and maintain progress. Join me as we explore a comprehensive approach to achieving lasting transformation and well-being.

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 Introduction: Overcoming Stalled Results After 35

00:20 Welcome to the Nick Grain Podcast

01:47 The Importance of Reflecting on Progress

02:14 Unfiltered: New Year Resolutions and Peer Pressure

04:11 Struggles and Peer Pressure in Health Journeys

09:18 The Impact of Lifestyle Changes After 35

15:30 Prioritizing Recovery Over Calorie Burning

22:36 Eating Better, Not Less

25:26 Front Loading and Nutrition

25:56 The Afternoon Slump and Sugar Cravings

26:55 Benefits of High Protein and Fat Breakfast

27:29 Maintaining Steady Energy Levels

28:49 Intentional Snacking

31:45 Alcohol Awareness

32:14 Importance of Structure Over Motivation 3

5:00 Non-Negotiables and Daily Habits

36:47 Resetting Without Guilt

40:26 Shifting Focus from Scale to Real Progress

48:59 Conclusion and Final Thoughts

Emotional Challenges of Fat Loss: How to Succeed Without Dieting

In this episode of The Nicola Graham Podcast, I dive deep into why fat loss is more of an emotional challenge than a physical one. Exploring how emotional dysregulation and stress can sabotage your weight loss efforts and why addressing these issues is crucial for success.

Also discussing the importance of feeling seen and acknowledged in your journey, establishing a supportive structure, and adopting principles rather than rigid rules to help you stay on track. Offering practical strategies to manage emotional eating, reduce decision fatigue, and set sustainable goals for long-term transformation.

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 I

nterested 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 Introduction: The Emotional Side of Fat Loss

01:00 Understanding Emotional Dysregulation

04:08 The Importance of Feeling Seen

05:25 Client Stories and Emotional Challenges

10:06 The Role of Dopamine and Emotional Eating

20:52 Strategies for Emotional Regulation

32:47 The Power of Structure and Support

36:19 Conclusion: Embrace the Journey

This episode is about why so many women struggle with fitness, confidence and motivation even when they’re genuinely trying.

Not because they’re lazy. Not because they lack discipline. But because most advice completely ignores the reality of their lives.

I sit down with Nicola Graham, online coach and founder of the Thriving Women community, to talk honestly about women’s fitness, confidence and motivation and why it all feels harder as life gets fuller. Work, family, responsibility, mental load, social pressure and the constant feeling of being behind all play a part, yet rarely get acknowledged.

We talk about fitness beyond weight loss and before and after photos. About why confidence doesn’t come from fixing yourself or shrinking your body. About why motivation fades when energy is low and expectations are unrealistic. Nicola shares what she’s learned working with women, particularly women over 35, and why consistency isn’t about willpower, it’s about building habits that fit real life.

A big part of this conversation focuses on mindset and self worth. How social media comparison quietly chips away at confidence. How quick fixes promise relief but rarely lead to lasting change. And how many women end up blaming themselves for systems that were never designed to work long term.

This isn’t a fitness episode about doing more or trying harder. It’s about understanding what actually makes women struggle with fitness and motivation, and how to build a healthier relationship with movement, confidence and self belief without burning out.

If you’re a woman who feels stuck, frustrated, or tired of starting again, this episode will make you feel understood and remind you that you’re not broken.

CHAPTERS

00:00 Why this conversation matters

02:20 Nicola’s journey into coaching

05:40 Why women struggle with fitness and motivation

09:30 Fitness beyond weight loss

13:10 Confidence, self worth and identity

17:20 Why motivation fades

21:40 Life stages, energy and mental load

26:00 Social media pressure and comparison

30:30 Why quick fixes fail women

35:10 Building habits that fit real life

40:00 Mental fitness vs physical fitness

44:30 Consistency without burnout

49:10 Redefining progress and success

54:00 Advice for women feeling stuck

58:20 Final reflections

New Year Goals: Overcoming Overwhelm and Creating Sustainable Habits

In this episode of The Nicola Graham podcast, I am addressing the overwhelm that comes with setting New Year goals and provides actionable advice for women, especially those aged 38 to 50, to establish sustainable health and fitness habits.

Emphasising the importance of focusing on energy levels, identity-based goals, and consistency over intensity. I also talk about the pitfalls of traditional goal setting and the necessity of aligning health goals with one's lifestyle.

Tune in to discover how to remove mental and environmental frictions and build a thriving, healthy lifestyle for 2026.

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 Introduction and New Year Overwhelm

01:30 Managing Holiday Mode and Social Media Pressure

03:23 Goal Setting for Women 38-50

04:33 The Pitfalls of Quick Fixes and Traditional Goals

06:34 Building Sustainable Habits and Identity-Based Goals

19:16 The Importance of Energy and Non-Negotiables

24:09 Reducing Friction and Creating a Supportive Environment

28:15 Mindset Reset for January

32:21 Consistency Over Intensity

36:09 Conclusion and Call to Action

Essential Self-Care Tips for a Healthy and Happy Christmas Season

With Christmas just a week away, I am diving into essential tips, hacks, and reminders for self-care during the busiest two weeks of the year. Highlighting the importance of maintaining routines, managing energy levels, and creating healthy mental boundaries.

I am discussing how to enjoy the festive season while staying grounded, emphasising the significance of feeling good in your body and mind. Sharing insights on managing indulgences, keeping up with workouts, and the importance of positive self-talk.

Join me as we discuss reframing our mindset, prioritising health, and truly living a thriving lifestyle.

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 Christmas Countdown

00:52 The Importance of Self-Care During the Holidays

03:28 Maintaining Routine and Micro Habits

05:05 Managing Sleep and Energy Levels

10:18 Reset Days and Alcohol-Free Tips

14:55 The Power of Positive Self-Talk

18:18 Balancing Rest and Activity

22:18 Emotional Eating vs. Planned Indulgence

24:19 Final Thoughts and Holiday Wishes

Navigating December: Setting Realistic Goals and Embracing Self-Care

In this week’s episode of The Nicola Graham Podcast, I’m here to encourage you not to quit and to manage your expectations, especially during the busy month of December. I talk about the importance of staying present and truly engaging with your surroundings.

I share personal stories about my dad, his marathon running, and his unwavering commitment to physical fitness as a tool for mental well-being. For me, these stories highlight why it’s so important to set realistic goals, maintain self-care, and prioritise health, even during the festive season.

Introducing you to key strategies for building sustainable health habits, discuss how mindset impacts transformation, and emphasise the power of community, particularly the amazing women’s community I’m part of.

I wrap up the episode with practical advice on approaching the busy holiday season with a balanced perspective on fitness and overall well-being.

Join me as we discuss reframing our mindset, prioritising health, and truly living a thriving lifestyle.

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 Introduction and Managing Expectations

00:21 Podcast Listening Habits

00:56 The Importance of Being Present

02:07 A Tribute to My Marathon-Running Dad

02:46 Health and Fitness Priorities

09:01 December Expectations and Realities

20:08 Setting Realistic Goals

23:42 The Power of Mini Milestones

24:28 The Importance of Coaching

25:10 Managing Expectations During Busy Times

26:27 The Comparison Trap

28:37 Setting Realistic Goals for December

33:19 The Value of Long-Term Commitment

41:09 The Importance of Community Support

43:55 Thriving Women Community Resources

48:24 Final Thoughts and Encouragement