This week, I am helping you to understand how to push through plateaus, what to do when your results are stalling, and how to regain consistency after setbacks.

As the pressure mounts towards the end of the year and motivation wanes, I will tackle actions versus expectations, the impact of stress, and the importance of realistic timelines. Join me as I unpack how to align your actions with your goals and why it’s crucial to manage expectations.

Plus, tune in for insights on navigating social norms, maintaining consistency, and the power of community support. Let’s push through together and finish the year strong.

Don't forget to like, comment and subscribe to keep up to date with all episodes of The Nicola Graham Podcast. You can listen on YouTube, Spotify and Apple!

Follow me on Instagram @nicolagrahamfitness

Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen

Join my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle

00:00 Introduction and Podcast Overview 00:16 Seasonal Changes and Motivation Challenges 01:04 Social Media Expectations vs. Reality 02:20 Personal Reflections and Indulgence 06:25 Understanding Plateaus and Progress 06:51 Actions vs. Expectations 07:43 Client Examples and Real Talk 11:53 Consistency and the All-or-Nothing Mindset 22:39 The Importance of Stress Management 23:18 Understanding the Impact of Stress on Health 23:45 Managing Stress for Better Health Outcomes 25:30 Practical Tips for Stress Management 29:24 The Importance of Patience and Realistic Timelines 31:43 The Journey to a Healthier Lifestyle 36:29 The Misleading Promises of Quick Fixes 40:30 Reframing Goals and Building a Supportive Community 45:45 Final Thoughts and Encouragement

In this episode of The Nicola Graham Podcast I am thrilled to be joined by holistic coach and EFT practitioner, Grace Walker. We are discussing crucial topics such as stress management, burnout, and motherhood.

Grace takes us through the principles behind Emotional Freedom Technique (EFT), and the importance of holistic wellness. Exploring the intersection of physical health and mental well-being, examining the pressures women face and the transformative power of self-care practices. Sharing personal journey's, insights into trauma, and practical tips for managing stress.

You can find Grace through her website here  www.withgracewellness.com.

Don't forget to like, comment and subscribe to The Nicola Graham Podcast.

Available on Apple, Spotify and YouTube

If you haven't already, check out my online community Thriving Women at https://nicolagrahamfitness.com/thrivingwomen

Nic ♥️

00:00 Introduction and Technical Difficulties

01:14 Meet Grace Walker: Holistic Coach and EFT Practitioner

01:25 Understanding EFT and Its Benefits

01:54 Grace's Approach to Coaching and Education

03:07 Nick's Personal Struggles and Overwhelm

03:52 Diving Deeper: Addressing Core Beliefs and Trauma

07:56 Nick's Vulnerable Share: School Bullying Experience

12:29 Grace's Journey: From Music to Holistic Coaching

13:57 Motherhood, Anxiety, and Finding EFT

15:09 Balancing Multiple Roles and COVID Challenges

17:25 The Importance of Holistic Health and Wellbeing

25:46 Motherhood and the Concept of Matrescence

27:59 Comparing Yourself to Others

29:09 Post-Pregnancy Body Transformation

32:04 Impact of COVID on Mental Health

33:57 Alcohol and Stress Relief

37:48 Reevaluating Alcohol Consumption

47:29 Grounding and Mindfulness Practices

52:00 Embracing Flexibility and Self-Care

55:59 Conclusion and Final Thoughts

Have you ever felt like you're doing all the things. Family, work, even your workouts, but aren't moving any closer to where you want to be? In this episode of The Nicola Graham Podcast, I am going to guide you through principles to shift from simply surviving to thriving as a way of life.

I dive deep into the importance of connection, community, and recognising our struggles and successes. You'll learn about the new 'Thriving Women' community, a platform born from the need for genuine support and acknowledgment. I discuss core values for thriving, including building self-trust, purposeful living, and setting boundaries.

Plus, hear inspiring client stories that highlight the transformative power of intentional living. Get ready to level up, raise your standards, and take control of your life in any season, at any age.

Join us and discover the tools you need to truly thrive. https://nicolagrahamfitness.com/thrivingwomen

Make sure to like, comment and subscribe, and check out previous episodes.

Available on Spotify, Apple and YouTube

Follow me on Instagram @nicolagrahamfitness

This week, I'm thrilled to dive into ADHD. Talking about what it is, how to manage it, and its impact on health and wellbeing. I'm joined by the incredible Kate Bluebird of Neuroco, who shares her personal journey with ADHD and how it led to her supporting others as a coach.

We discuss the importance of understanding ADHD traits, especially in women, and how they can sometimes be masked or misunderstood. Kate provides insights into how health, diet, exercise, and sleep play a critical role in managing ADHD symptoms and improving overall quality of life.

Also exploring the challenges and benefits of getting a diagnosis, the crucial role of positive psychology, and how to build a supportive scaffolding around oneself. This conversation is packed with practical advice and personal anecdotes that I believe will inspire and help anyone who might suspect they have ADHD or loves someone who does.

Check out Blue Bird Coaching https://www.bluebirdcoaching.co.uk/

Follow Kate on Instagram https://www.instagram.com/bluebird_theneurocoach

Disclaimer: There is a lag on the video playback, however that does not take away from the incredible value that this episode of The Nicola Graham Podcast offers!

Make sure to like, comment and subscribe, and check out previous episodes.

Available on Spotify, Apple and YouTube

Follow me on Instagram @nicolagrahamfitness

Other things you may want to know...

Download my FREE September reset here https://nicolagrahamfitness.com/reset

Join the waiting list for my new community Thriving Women, launching soon https://nicolagrahamfitness.com/thriving-women-waitlist

In this episode of The Nicola Graham Podcast, I’m diving into what your metabolism really is—and how it changes as we move through our late thirties and into our forties.

I'm sharing with you why quick-fix diets and extreme calorie cuts often do more harm than good, slowing down your metabolism instead of supporting lasting results. I’ll also bust some of the most common weight loss myths, talk about the importance of maintaining muscle mass, and give you practical, actionable steps to improve your metabolic health.

Covering everything from nutrition and strength training to managing stress and getting enough quality sleep. I’ll also open up about the unique challenges women face in their forties, such as hormonal shifts and natural muscle loss. Also, walking through the strategies that can help us feel strong, energised, and confident in this new decade.

This episode is all about giving you realistic, sustainable tips that fit into a busy lifestyle, so you can create healthy habits that last without feeling restricted or overwhelmed.

Like, subscribe, and share this episode if it resonated with you

And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

My FREE September Reset guide is also available to download

🔗 Find it here https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

We’ve all been there… You set the big goal, hype yourself up with “this is it, I’ve got it this time!”… only to find yourself two weeks later sliding right back to square one.

In this episode of The Nicola Graham Podcast, we’re tackling that cycle head-on. No more overwhelm. No more unrealistic expectations. Just real talk about how to actually create momentum and keep it going.

I am going to dive into:

Simple ways to ditch the overwhelm

Why lowering expectations can actually raise results

How to set yourself up to thrive this September (and roll into 2025 like a boss)

If you’re ready to stop starting over and start thriving, this one’s for you

My FREE September Reset guide is also available to download

🔗 Find it here https://linktr.ee/nicolagrahamfitness

Like, subscribe, and share this episode if it resonated with you

And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

In this episode of the Nicola Graham Podcast, I talk about the importance of resetting and refocusing as we approach the end of 2025. I share some of my own experiences and why September has always felt like a time of renewal for me, almost like a 'mini New Year.' I emphasize the power of setting clear goals, understanding the reasons behind them, and building in accountability to stay on track. I also open up about how alcohol consumption can impact personal wellbeing and share some practical tips for maintaining a healthy lifestyle, including a simple 24-hour reset ritual I use.

As I launch the second season of my podcast, I encourage you to reflect on your own goals and make intentional changes so you can close out the year on a high note. Tune in for insights on managing stress, setting boundaries, and building resilience as you continue working toward your personal health and fitness goals.

Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧

You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

On this week's episode of The Nicola Graham Podcast I am breaking down how long it takes to transform your body. It's not just about seeing that weight drop on the scales, it's about the changes that happen across all areas. I am explaining what it takes transform you body through understanding your reason why, fuelling correctly, learning healthy habits, understanding how to block out the noise and more!

🎧 Listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

https://linktr.ee/thenicolagrahampodcast

📲 Let’s connect: Instagram - www.instagram.com/nicolagrahamfitness

On this week's episode of The Nicola Graham Podcast, I am joined by the fabulous Becky Jones who is the owner of the Oxton Wellness Centre (https://www.instagram.com/oxtonwellnesscentre/), Co-Founder of Wirral Wellness Festival (https://www.instagram.com/wellnessfestivals/) and my first ever guest.

We are delving into all things to do with women's health and wellness. Talking through how you can build resilience, slow down and create the life you truly want. Helping you to improve both physically and mentally.

Hear about how I met Becky, what she does and some of our top wellness secrets.

Throughout this episode we reference a handful of books which you can be purchased on amazon. Below you can see the correct books to search for.

• The Chimp Paradox: The Acclaimed Mind Management Programme to Help You Achieve Success, Confidence and Happiness
• Atomic Habits: The life-changing million-copy #1 bestseller
• Awaken The Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial Destiny
• The Code of the Extraordinary Mind: 10 Unconventional Laws to Redefine Your Life and Succeed on Your Own Terms
• The Laws of Human Nature: Robert Greene

Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧

You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

You’ve probably heard the buzzword “Food Noise” but what does it actually mean?

In this episode, I am breaking it down: what food noise really is, why it happens, and most importantly, how to quiet it. If you’re tired of feeling overwhelmed by constant thoughts about food, cravings, and decisions, this is your roadmap to peace and clarity around eating, for good.

Check out this full episode of The Nicola Graham Podcast to learn how block out food noise and remove the overwhelm for good.

Don't forget to grab my FREE digital guide..

"Summer Strong: Turn Summer into Your Superpower"

Download your copy now https://nicolagrahamfitness.com/summer-strong

Like, subscribe, and share this episode if it resonated with you

And make sure to check out other episodes of The Nicola Graham Podcast

🎧 You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness