Insights from recent episode analysis
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Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
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Estimated from 2 chart positions in 2 markets.
By chart position
- 🇬🇧GB · Fitness#1545K to 30K
- 🇸🇦SA · Fitness#162500 to 3K
- Per-Episode Audience
Est. listeners per new episode within ~30 days
1.6K to 9.9K🎙 Daily cadence·48 episodes·Last published today - Monthly Reach
Unique listeners across all episodes (30 days)
5.5K to 33K🇬🇧91%🇸🇦9% - Active Followers
Loyal subscribers who consistently listen
2.2K to 13K
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On the show
From 10 epsHost
Recent guests
Recent episodes
12 Months of Thriving and Consistency: The Fit and Unfiltered Podcast Turns One
Jun 25, 2026
51m 09s
Giving Yourself Permission to Remove Overwhelm: 6 Strategies to Regain Control
Jun 21, 2026
23m 26s
Take Back Your Weekends: How to Sustain Your Progress and Thrive 365
Jun 18, 2026
48m 39s
Are You Really in a Calorie Deficit? This Is Your 5 Point Checklist For Sustainable Progress
Jun 14, 2026
21m 31s
Taking Extreme Ownership For Your Fitness Results: The Thriving Women Mindset
Jun 7, 2026
20m 13s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 6/25/26 |  12 Months of Thriving and Consistency: The Fit and Unfiltered Podcast Turns One | In this anniversary episode, I am marking one full year of The Fit and Unfiltered PodcastReflecting on what showing up consistently (through self-doubt, imperfect conditions and fluctuating motivation) has taught me about health, fitness and any long-term goal. I share the “penny drop” moment of being shortlisted for Best Podcast at the British Fitness Awards and thanks listeners who voted, while explaining why the show focuses on honest, unfiltered conversations for women (often 35+).I compare unrealistic online “polished” standards to body and fat-loss comparisons, warning against quick fixes, and emphasising embracing the hard work now to make life easier later. Also highlighting how client interviews resonate most, discusses commitment, sustainable habits, consistency over perfection, hormonal and environmental challenges (including a UK heatwave), and the role of community, coaching, discipline and self-trust in thriving. Especially in your 40s.Listen to Emmas episode here 🎙️ From Client to Inspiration: Balancing Life, Fitness, and Family with Emma Edwards https://open.spotify.com/episode/6QXFE6PsJdRCqonPcPRlBj?si=lljBUa0sTlmFeLb7LLxFDAIf 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 nicolagrahampodcast@gmail.com00:00 One Year Milestone02:42 Why Unfiltered Matters05:26 Podcast Lessons For Fitness07:22 Comparison And Quick Fixes12:56 Stories Over Hacks18:00 Go All In Sooner21:54 Hormones Heat And Consistency29:48 Discipline Builds Self Trust37:02 Consistency Over Perfection43:52 Thriving In Your 40s48:13 Thanks Vote And Next Steps | 51m 09s | ||||||
| 6/21/26 |  Giving Yourself Permission to Remove Overwhelm: 6 Strategies to Regain Control | Overwhelm, Hormones & the Dopamine Trap: Practical Ways to Feel Like You Again (Especially in Your 40s)In this episode of The Nicola Graham Podcast, I talk about overwhelm. How it can feel like a revolving door for women and often ramps up around our menstrual cycle, especially in our 40s as hormones shift and serotonin drops. I share a personal example of feeling unexpectedly low after a brilliant weekend (and a terrible night’s sleep), and why being constantly “switched on” via notifications, social media, emails and endless life admin can make everything worse. I explain the difference between observing low mood versus attaching a story to it, and how quick dopamine hits (scrolling, wine, chocolate) can keep us stuck in self-sabotage. Covering practical tools: write a personal morning mantra (even using ChatGPT), close down mental “tabs,” practise letting worries go, set boundaries like no phone in bed, audit what you consume online, and use iPhone/social-blocking tools. Plus a reminder to prioritise walks, goals, presence and self-care when you feel frumpy or overwhelmed.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/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Gym Intro and Overwhelm01:27 Why It Feels Worse Now02:28 Low Mood Is Normal03:11 Birthday Party Sleep Crash04:37 Always On Notifications06:54 Cycle Hormones and Stories07:58 Observe Dont Attach09:01 Dopamine Traps Scrolling11:26 Morning Mantra Reset13:52 Close Mental Tabs15:14 Let It Go Practice17:01 Audit Social Media Intake18:42 Block Apps and Barriers20:04 Care Plan When Low21:44 Unfollow Mute Cleanse23:18 Final Wrap Up | 23m 26s | ||||||
| 6/18/26 |  Take Back Your Weekends: How to Sustain Your Progress and Thrive 365 | Weekend Progress Without Perfection: Structure, Standards & Presence | The Nicola Graham PodcastOn this Thursday episode of The Nicola Graham Podcast I am addressing women who stay on track Monday to Friday but feel their progress slips at weekends, because it’s not just a discipline issue but a mindset-and-ecosystem one. I am sharing a personal story from my husband’s 40th birthday party, inspired by my five-year-old’s “main character” comment, reflecting on confidence, being present, and not needing alcohol. Using a client check-in, I highlight how perfectionism and all-or-nothing thinking can erase recognition of real progress (fat loss, better training, less drinking, more family presence). Encouraging you to define what you want weekends to feel like, build lighter weekend structure, set simple standards (like protein-first meals), choose a few habits to protect, identify weak spots, and plan ahead. I also talk about restaurant calorie discrepancies and calorie banking pitfalls, emphasising clarity over autopilot so weekends support both life and goals.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/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Weekend Struggle Setup01:04 Main Character Party Story03:25 Confidence Without Alcohol06:28 Client Check In Reality Check11:16 Perfectionism vs Thriving15:33 Define Your Ideal Weekend16:50 Presence Self Worth Mindset19:51 Weekday Burnout Weekend Spiral22:19 Nervous System and Daily Joy24:10 Weekend Structure Not Rigid24:42 Weekend Standards Flexibility26:15 Three Weekend Nonnegotiables27:44 Spot Weak Spots Plan30:58 Eating Out Calorie Reality32:47 Calorie Banking Pitfalls35:18 Advocate For Better Choices39:16 Mindset Guilt Comparison45:14 Clarity Over Autopilot47:26 Final Weekend Challenge | 48m 39s | ||||||
| 6/14/26 |  Are You Really in a Calorie Deficit? This Is Your 5 Point Checklist For Sustainable Progress | Are You Really in a Calorie Deficit? 5 Reasons Fat Loss Stalls (and How to Fix It)In this episode of The Nicola Graham Podcast, I’m digging into the most common reason women feel like they’re “doing everything right” but not seeing fat loss: the gap between what you think you’re eating and what you’re actually eating.I explain why spiralling into drastic calorie cuts backfires, and I walk you through a simple audit to check whether your calorie deficit is disappearing through untracked extras (like oils, sauces and kids’ leftovers), inaccurate portion estimates, higher weekend calories, inconsistent activity/steps, or not eating enough protein.I also share why reducing mindless snacking matters, how to use tracking as data (not a pass/fail), and why small, sustainable tweaks beat overhauls. If you’re nailing the basics, it may simply be time and patience, plus staying in your own lane.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/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Calorie Deficit Reality00:22 Why Results Stall02:42 Deficit Basics Explained03:51 Audit Your Intake04:25 Track Every Bite06:39 Stop Mindless Snacking08:19 Portion Size Accuracy09:35 Weekend Calorie Trap11:04 Steps And Activity Check12:38 Protein For Fat Loss16:08 Use Data Not Guilt17:54 Pick One Change18:41 Patience And Progress19:26 Challenge Invite And Wrap | 21m 31s | ||||||
| 6/7/26 |  Taking Extreme Ownership For Your Fitness Results: The Thriving Women Mindset✨ | extreme ownershipfitness results+4 | — | Thriving WomenThrive Lifestyle | — | extreme ownershipfitness+6 | — | 20m 13s | |
| 6/4/26 |  The Grazing Trap: Are You a Serial Snacker? Here's How to Break the Loop in 3 Steps✨ | snackinghunger hormones+3 | — | Thriving WomenThrive Lifestyle | — | grazing trapsnacking+3 | — | 38m 51s | |
| 6/1/26 |  Stop The War With Yourself This Summer: Its Time To Switch The Narrative✨ | body imageself-acceptance+4 | — | Thriving WomenThrive Lifestyle | — | summer bodyself-judgment+5 | — | 27m 38s | |
| 5/27/26 |  Build Summer Confidence Now: It’s Not Too Late (A Must Listen Ep!)✨ | confidencefitness+3 | — | Time to ThriveThriving Women+1 | — | summer confidencefitness journey+3 | — | 30m 35s | |
| 5/25/26 |  From Self-Doubt to Self-Worth: The Inner Cue for Change✨ | worthinessself-doubt+4 | — | Thriving WomenThrive Lifestyle | — | self-worthcoaching+5 | — | 30m 06s | |
| 5/20/26 |  Navigating Life’s Changes: Awareness, Education, and Support Around Menopause with Jackie Fairweather✨ | menopauseperimenopause+4 | Jackie Fairweather | Thriving WomenThrive Lifestyle+1 | — | menopauseperimenopause+6 | — | 1h 16m 16s | |
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| 5/17/26 |  Building Systems for Energy, Recovery, Nutrition & Accountability in Your Health and Fitness Journey✨ | healthfitness+4 | — | Thriving WomenThrive Lifestyle | — | energynutrition+5 | — | 24m 55s | |
| 5/13/26 |  Why Most Women Stay Stuck and How You Can Overcome Stubborn Patterns✨ | women's healthdieting+4 | — | Thriving WomenThrive Lifestyle | — | yo-yo dietingfat loss+4 | — | 42m 27s | |
| 5/10/26 |  The Balanced Mindset: Normalising Everyday Mental Highs and Lows✨ | mental healthfat loss+3 | — | Thriving WomenThrive Lifestyle | — | mental highs and lowsfat loss+5 | — | 35m 00s | |
| 5/3/26 |  The 4 Common Mistakes to Avoid in a Calorie Deficit (And How To Fix Them)✨ | calorie deficitfat loss+4 | — | Thriving WomenThrive Lifestyle | — | calorie deficitfat loss+5 | — | 22m 07s | |
| 4/29/26 |  Is skinny REALLY the goal? How to choose strength, clarity and Health when the noise is loud | 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 nicolagrahampodcast@gmail.com00:00 50 Episodes Kickoff01:00 Skinny Versus Thriving02:05 Pressure and Injections05:13 What Women Really Want09:41 Discipline or Disorder12:40 Set Your Standard13:55 Tuck Yourself In20:35 Mindset and Alter Ego25:58 Structure Beats Motivation27:18 Choose to Thrive29:19 Get Clear and Join | 31m 24s | ||||||
| 4/26/26 |  The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 2) | 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/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleInterested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessWant to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Perimenopause Reality Check01:27 Stop Fighting Your Body02:10 Action Over Awareness03:43 Mid Cycle Compassion05:47 Symptom Five Recovery Shifts08:10 Lean Muscle And Protein10:18 Joint Stiffness Explained12:40 Train Smarter Around Cycle20:56 Cravings And Food Noise22:23 Stabilize Blood Sugar24:02 Protein For Cravings25:34 Sleep First Strategy26:12 Stop Undereating Stress28:35 Dinner And Done31:10 Inner Knowing No Guilt34:36 Cycle Changes Signs38:48 Track Patterns Get Help40:53 Support Community Reset44:19 Perimenopause Action Plan45:56 Coaching And Wrap Up | 46m 46s | ||||||
| 4/22/26 |  The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 1) | Perimenopause Symptoms You Might Be Missing (Part 1): Tired but Wired, Fat Loss Frustration, Mood Shifts & Brain FogIn 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 adviceHow You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleInterested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessWant to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Subtle Perimenopause Signs00:21 Mojo Lost Instagram Spark01:09 Masking Changes Mindset02:06 Weekly Unfiltered Sunshine03:12 Daughter Confidence Pep Talk05:42 Kids Mirror Self Talk10:06 What Perimenopause Is13:24 Symptom One Tired Wired15:46 Fixes Sleep Caffeine Fuel17:05 Symptom Two Fat Loss Harder19:19 Insulin Cravings Belly Gain20:31 Stop Eating Less Doing More20:58 Food Diary Reality Check21:34 Friday Undereating Weekend Fallout23:40 Fasting Backfires New Approach24:29 Mood Swings Stress Tolerance28:36 Track Your Cycle Protect Energy30:35 Cravings Regulation Tools33:52 Brain Fog Gut Health Link38:06 Health First Not Scale42:09 Sustainable Coaching Invitation | 44m 07s | ||||||
| 4/19/26 |  Overcoming Imposter Syndrome and Knowing your Worth | 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 adviceHow You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleInterested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessWant to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 No Notes Real Talk00:44 What Imposter Syndrome Is02:10 Bank of Evidence Mindset02:49 Work Example Leading Meeting03:47 Gym And Life Firsts05:27 Diamonds Meme Consistency08:30 Scale Obsession Mindset Shift09:26 Identity Sabotage And Growth11:33 Lifestyle Approach Over Plans12:44 Ask For Help Lean In13:52 Prioritizing Yourself Guilt15:34 Two Questions Take Action15:56 You Are Worth It16:52 Rebuild Trust And Community18:15 Time Is Now Journal Prompt18:53 Final Challenge And Goodbye | 19m 11s | ||||||
| 4/15/26 |  How to Reclaim Your Energy with Daily Habits to Beat Burnout & Thrive | 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 adviceHow You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleInterested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessWant to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Weekend Reset Myth00:43 Daily Thriving Mindset01:29 Unfiltered Races Recap02:04 Self Acceptance With Alcohol03:23 Prep Pressure And Chaos06:13 Feeling Good Over Perfect08:20 Hangover Proof Habits13:47 Stop Saving For Weekends15:47 Chronic Stress And Cortisol17:14 Cortisol Hard Hat Analogy18:45 Stress Belly Explained19:49 Why Weekends Don’t Reset21:31 Daily Dose Principle22:36 Systems and Set Days23:13 Micro Habits and Walks25:06 Saying No as Self Care26:56 Uncomfortable Change and Tradeoffs30:02 Modeling Self Care for Kids32:25 No Phone Bedtime Rule33:57 Seven Day Self Trust Challenge35:27 Time to Thrive Program Invite36:34 Monthly Community Zoom Calls38:49 Final Takeaway and Goodbye | 38m 54s | ||||||
| 4/13/26 |  The Fitness Reset Fast After Easter: Your Simple 3-Step Framework to Follow | 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 adviceHow You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleInterested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessWant to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Easter Reset Intro01:35 Draw The Line02:38 All Or Nothing Trap04:56 Stop Restricting Foods07:07 Step One Calorie Clarity08:03 Simple Whole Food Meals09:53 Step Two Hydration Steps13:01 Water Targets Explained14:57 Step Three Normal Training17:17 Support And Next Steps19:19 Final Reset Reminder | 19m 28s | ||||||
| 4/5/26 |  Redefine What You Really Want and Build Goals That Fit Real Life (Q2 Goal Mapping) | 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 adviceHow You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleInterested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessWant to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Q2 Goals Reset01:11 Quarterly Course Redirect01:52 Spot Your Early Patterns03:52 When Life Takes Over05:37 Real Life Goals10:22 Map Your Actual Week13:16 Where You Fall Off14:33 Outcome Versus Habits17:18 Stop Relying On Motivation18:11 Three Month Reality Check21:02 Build Identity Standards22:47 Q2 Line In Sand24:16 Final Reflection And Action | 25m 33s | ||||||
| 4/1/26 |  What To Do When Your Fitness Results Are Stalling and How You Can Redirect | 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 nicolagrahampodcast@gmail.com 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 Work21:22 Stay In The Game 23:49 Emotional Fitness Reset 29:43 Minimum Standards Wrap Up | 31m 11s | ||||||
| 3/29/26 |  Your No Nonsense Fitness Strategy to Master the Easter Break (Whilst The Kids Are Off School) | 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.Like and subscribe to keep up to date with more valuable insights and actionable adviceHow You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleInterested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessWant to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Holiday Panic Intro00:58 Coach Perspective Shift02:38 New Routine Nonnegotiables04:05 Nutrition Plan Not Chaos06:55 Chocolate Boundaries08:34 Front Load Calories11:23 Fruit Snack Rule12:42 Mindset Power Reset14:30 Exercise When Kids Off19:45 Family Food Standards20:43 Hyperpalatable Food Science22:58 Remember Your Why26:44 Flexible Not Perfect28:09 Easter Sendoff | 28m 55s | ||||||
| 3/26/26 |  The Most Effective 3-Day Training Split for Women (Build Shape, Lose Fat & Stop Overdoing Cardio) | 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 nicolagrahampodcast@gmail.com 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 | 47m 12s | ||||||
| 3/22/26 |  Tracking The 3 Data Points In Fitness That Actually Matter (And the 3 that don't) | 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 adviceHow You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleInterested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessWant to get in touch? Send me an email via nicolagrahampodcast@gmail.com00:00 Are You Tracking the Right Data01:31 Metric 1 Resting Heart Rate05:21 RHR Trends and Recovery Tips07:26 Metric 2 Sleep Quality12:31 Weekend Sleep and Hunger Effects16:51 Metric 3 Strength Progression18:22 Stop Obsessing Over Scale Weight24:13 Ignore Calories Burned on Watches28:13 Steps Goals Without Pressure34:55 Simplify Your Metrics Wrap Up | 34m 00s | ||||||
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