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

Thriving Through December: Managing Overwhelm and Enjoying the Festive Season In this episode of the Nicola Graham Podcast,

I discuss how to manage the overwhelming holiday season without losing sight of your health goals. Drawing attention to the constant struggle many women face with fat loss and emphasising the importance of focusing on how you feel rather than just how you look.

I am sharing practical tips such as planning indulgences, maintaining a balanced diet, and incorporating consistent exercise. Even if it's short and not perfect. I also talk about setting boundaries, the importance of self-talk, and how to enjoy the festive season without guilt.

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 to the Nickel Grain Podcast

00:06 Managing Overwhelm During the Festive Season

00:42 Reflecting on What Matters Most

02:22 The Obsession with Fat Loss

03:42 Balancing Festivities and Health Goals

05:20 Navigating Diet Culture and Food Choices

14:38 The Importance of Consistent Exercise

22:04 Handling Festive Temptations

25:10 Navigating Social Media Narratives

26:16 Finding Balance During the Holidays

26:54 The Power of Self-Care and Confidence

28:55 Communicating Your Needs

33:24 Setting Boundaries and Saying No

36:02 Planning for Indulgence

43:24 Exercise and Non-Negotiables

47:11 Embracing the Thriving Women Community

Top 10 Lessons Learned in My 40s: Fitness, Nutrition, and Wellbeing

On this week's episode of The Nicola Graham Podcast, I am sharing the top 10 lessons I've learned since turning 40 and how they've impacted my approach to fitness, nutrition, and overall wellbeing.

From understanding the importance of sleep and the role of muscle, to navigating hormone changes and embracing life's small joys, I share personal insights and practical tips for thriving during this life stage.

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

00:00 Introduction and Podcast Overview

02:30 Realizations at 40: Time and Health

06:35 The Importance of Sleep

11:32 Muscle is King: Embracing Strength

18:24 Alcohol and Aging: A New Perspective

22:10 Anti-Aging and Reality Distortion

27:13 Breakfast Over Fasting: A Shift in Routine

28:19 The Benefits of Fasting and Breakfast

30:12 Embracing Spontaneity in Your 40s

34:46 Managing Weight Gain in Your 40s

46:50 Thriving Through Small Joys

57:19 Join the Thriving Women Community

Thriving Through the Festive Season: Essential Tips for Women in Their 40s

In this episode of The Nicola Graham Podcast, I am helping you to understand, as women, how you can fully enjoy the festive season. Discussing the importance of having a plan of action for the chaotic, emotionally charged, and indulgent month of December.

With practical takeaways, I am encouraging you to rethink repetitive habits, manage energy levels, plan downtime, and stay intentional with food and alcohol consumption. Emphasising the value of self-care.

In this episode I want to guide you through how to thrive rather than just survive through the holiday season.

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

00:00 Introduction: Embracing the Festive Season in Your Forties

00:45 The Importance of a Plan: Thriving Through December

01:08 Understanding Your 'Why': Staying Motivated

01:50 Navigating Social Expectations and Self-Prioritization

02:43 Breaking Free from Autopilot: Rethinking December Habits

04:57 Protecting Your Energy: Saying No and Setting Boundaries

13:03 Intentional Eating: Balancing Indulgence and Nutrition

23:19 The Post-Meal Nap Phenomenon

23:56 Managing Energy Over Micromanaging Calories

24:24 Strategic Alcohol Consumption During Holidays

25:24 The Impact of Alcohol on Sleep and Weight

27:02 Choosing Lighter Alcohol Options 31:21 Hydration and Rest: Key to Handling Alcohol

34:17 The Importance of Movement and Exercise

38:19 Embracing Changing Rhythms and Self-Care

40:30 Planning and Prioritizing During the Festive Season

41:21 Thriving Through December: A Conscious Choice

44:15 Final Thoughts and Encouragement

Breaking the Yo-Yo Cycle: How to Thrive This Winter

In this episode of The Nicola Graham Podcast, I am talking about the struggles many women face with staying consistent in their health and wellness goals throughout the year, especially during the challenging autumn and winter months.

Navigating through the importance of accountability, structure, and self-love in maintaining a healthy lifestyle. I am sharing personal anecdotes and professional insights, that emphasise the need for routines, emotional support, and the power of community to overcome seasonal obstacles.

Providing actionable advice on setting realistic goals, managing stress, and finding balance, ultimately encouraging women to redefine what it means to thrive. Listen to this episode to discover how to make this winter your most empowering season yet.

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

00:00 Breaking the Yo-Yo Cycle

00:49 Welcome to the Nickel Graham Podcast

01:01 Unfiltered Thoughts and Personal Reflections

02:39 The Importance of Personalized Coaching

04:04 Emotional Moments and Personal Motivations

15:43 Navigating Seasonal Challenges

17:04 The Power of Accountability

19:21 Finding Balance and Self-Control

20:33 Thriving Through the Seasons

21:04 Navigating Social Situations with Confidence

23:24 The Importance of Structure and Accountability

26:36 Embracing Change and Seeking Help

33:36 Transformative Coaching and Self-Care

35:21 Defining What It Means to Thrive

36:55 Invitation to Join the Community

Overtraining vs. Under-Recovering: Unlocking the Key to Fitness Balance

In this episode of The Nicola Graham Podcast, I explore the critical balance between training intensity and recovery. Discover the key signs of overtraining, the importance of adequate recovery, and practical tips to enhance your fitness journey.

From sleep and nutrition to the benefits of sauna sessions and meditation, learn how to optimise your routine for better results and a more energised, healthier you. With a special focus on women's health and fitness, particularly for those aged 35 and above.

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

00:00 Introduction: Are You Overtraining or Under Recovering?

01:53 Personal Anecdote: Eye-Opening Moment at the Shop

05:25 Identifying Overtraining Symptoms

07:10 The Importance of Recovery Days

12:54 The False Economy of Overtraining

22:37 Balancing Nutrition and Training

25:49 Prioritising Sleep for Better Recovery

28:49 Debunking the Myth: Timing of Calorie Intake

29:18 The Importance of Quality Sleep

30:37 Screen Time and Sleep Quality

32:38 Nutrition for Optimal Recovery

35:53 The Debate on Fasting

40:38 Alcohol and Its Impact on Training

42:26 The Role of Mobility and Stretching

49:10 Additional Recovery Techniques

51:49 The Power of Meditation and Mental Rest

56:06 Final Thoughts and Encouragement

Sustaining Progress and Navigating Weekends for Lasting Results

In this episode of The Nicola Graham Podcast, I am addressing a common challenge faced by many women: maintaining their progress over the weekends without falling off track. Discussing the importance of creating a balanced approach to weekends, one that relieves the internal pressure of Monday to Friday stressors while fostering better decision-making and planning.

I am sharing strategies and tools to establish a structured yet flexible weekend routine that includes non-restrictive plans for indulgences, movement, and nutrition. The episode emphasises the value of self-awareness, emotional well-being, and energy management in achieving lasting results, especially during the festive season. I also want you to reflect on your habits and consider joining the thriving women community for additional support and accountability.

Don't forget to follow, like, subscribe, and share this episode with someone you think could benefit to help them thrive

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

00:00 Introduction: Sustaining Results Over Weekends

00:38 Understanding Weekend Setbacks

02:00 The Pressure Cooker Effect

03:43 Planning for Indulgence

05:56 Alcohol and Weekend Choices

11:31 Creating a Balanced Weekend Routine

14:46 Movement and Nutrition Strategies

19:10 Balancing Weekend Indulgences with Nutrition

19:32 Choosing the Right Restaurant

21:10 Self-Awareness and Quick Recovery

22:33 Managing Guilt and Enjoying Indulgences

27:12 Energy Management vs. Willpower

31:54 Weekend Rituals and Mental Health

35:28 Reflecting and Planning Ahead

36:37 Final Thoughts and Encouragement

Unlocking Self-Confidence and Rewiring Mindsets for Women Over 35 This episode the Nicola Graham Podcast is all about self-confidence, self-belief, and mindset. I want to help you to understand why comparing your current self to others or even to an older version of yourself is holding you back. Backed by scientific research from Dr. Joe Dispenza, discover how 95% of our thoughts and behaviors are pre-programmed and what that means for creating the life you desire. Through real conversations with women facing these challenges, I am exploring the impact of hormones, stress, and life changes on your self-belief and confidence. Join me as I uncover actionable steps to break free from autopilot living, adapt to new life stages, and build a thriving, confident you. Perfect for women aged 35 and above looking to reclaim their self-belief and lead fulfilling lives. Book Reference  You Are A Badass by Jen Sincero https://amzn.eu/d/7bywgs9

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

00:00 Introduction: The Real Problem with Self-Comparison

00:11 Understanding Self-Confidence and Mindset

01:35 The Science Behind Our Thoughts

02:41 Real-Life Struggles and Emotional Conversations

04:27 The Role of Accountability in Self-Belief

05:14 Visualizing Your Best Self

06:16 Hormonal Changes and Self-Perception

07:24 The Comfort Zone and Self-Sabotage

08:53 Breaking the Cycle of Self-Doubt

10:30 The Impact of Aging on Self-Belief

21:26 Recreating the Feeling of Accomplishment

24:09 The Importance of Self-Care and Consistency

24:41 Confidence and Relationship Dynamics

25:28 Open Conversations with Partners

26:38 Self-Belief and Comparison 27:53 Investing in Yourself

28:48 Reframing Self-Confidence

29:51 Thriving at Different Life Stages

32:55 The Power of Consistency and Affirmations

33:57 Building Self-Belief After 35

35:11 Awareness and Adaptation

39:24 Taking Bold Action

43:22 The Thriving Lifestyle

46:55 Final Thoughts and Call to Action