The Nicola Graham Podcast

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 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 Identity Reset: Rediscover You Beyond Motherhood & Responsibilities01:21 No Magic Pill: Why Identity Drives Real Change02:30 Unfiltered: Moving House & The Comfort Zone Reality Check06:54 Client Spotlight: The Scary Leap That Changes Everything09:50 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 & Beliefs19:25 Past Self Reflection: Who Were You Before Work & Motherhood?22:15 What Changed Over Time: Anxiety, Hypervigilance & Losing Old Joys24:04 Reclaiming Strengths & Traits: Bringing Back the Parts You Miss24:52 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 align30:03 Design your future self: no limits, just evolution31:29 How she thinks & decides: boundaries, wellbeing, thriving33:07 Back-engineer the habits: realistic, repeatable identity actions35:33 You can have it all… just not all at once (career, family, fat loss)40:18 Non-negotiables & confidence: defining identity beyond the scale44:08 Wrap-up: take action, prioritize health, and join the Wellness Walk

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 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 Introduction and Guest Welcome01:05 Emma's Background and Early Life02:57 Struggles with Weight and Dieting09:00 Journey into Fitness11:27 Reaching Out for Help14:47 Initial Changes and Small Steps16:56 Overcoming Challenges and Building Consistency25:22 Maintaining the Transformation27:45 Overcoming Injuries and Nutrition Control28:36 Mindset Growth and Fitness Goals29:09 Emotional Side of Fitness29:40 Balancing CrossFit and Aesthetic Goals30:33 Importance of Recovery and Nutrition33:12 Weekend Planning and Consistency35:16 Impact of Nutrition on Family36:35 Parental Guidance and Nutrition43:01 Building Mental Resilience46:27 Concluding Thoughts and Takeaways

Navigating the Unpredictable Nature of My Menstrual Cycle and Optimising My Well-beingIn 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 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 Introduction: Understanding Menstrual Cycle Variability00:56 Personal Experiences and Client Insights02:33 Unfiltered Anecdotes and External Validation06:11 Mindset and Physical Transformation12:39 Cycle Impact on Nutrition and Cravings16:28 Stress and Its Effects on Menstrual Cycle24:52 Practical Tips for Managing Your Cycle25:52 Meal Prepping and Decision Fatigue26:37 Adapting Workouts During Your Cycle28:21 Importance of Sleep and Nutrition30:00 Managing Cravings and Emotional Wellbeing34:12 General Movement and Exercise Adjustments35:42 Improving Sleep Quality37:31 Avoiding Overstimulation Before Bed40:48 Reflecting and Adapting to Your Cycle45:29 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 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 Introduction to Lifestyle Transformation01:16 Personal Anecdotes and Health Tips03:35 The Diet Club Experience08:50 Mindset and Emotional Fitness20:31 Setting Standards and Boundaries28:30 Making Better Food Choices29:06 The Limitations of MyFitnessPal30:15 Client Case Study: Overcoming All-or-Nothing Mindset31:47 Using MyFitnessPal as a Tool, Not a Lifestyle34:44 The Importance of Emotional Regulation36:37 Setting Realistic Goals and Standards39:57 Creating a Sustainable Lifestyle49:03 Consistency and Long-Term Success55:12 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 nicolagrahampodcast@gmail.com 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 35:00 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 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 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.CHAPTERS00:00 Why this conversation matters02:20 Nicola’s journey into coaching05:40 Why women struggle with fitness and motivation09:30 Fitness beyond weight loss13:10 Confidence, self worth and identity17:20 Why motivation fades21:40 Life stages, energy and mental load26:00 Social media pressure and comparison30:30 Why quick fixes fail women35:10 Building habits that fit real life40:00 Mental fitness vs physical fitness44:30 Consistency without burnout49:10 Redefining progress and success54:00 Advice for women feeling stuck58:20 Final reflections

New Year Goals: Overcoming Overwhelm and Creating Sustainable HabitsIn 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 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 Introduction and New Year Overwhelm01:30 Managing Holiday Mode and Social Media Pressure03:23 Goal Setting for Women 38-5004:33 The Pitfalls of Quick Fixes and Traditional Goals06:34 Building Sustainable Habits and Identity-Based Goals19:16 The Importance of Energy and Non-Negotiables24:09 Reducing Friction and Creating a Supportive Environment28:15 Mindset Reset for January32:21 Consistency Over Intensity36:09 Conclusion and Call to Action

Essential Self-Care Tips for a Healthy and Happy Christmas SeasonWith 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 nicolagrahampodcast@gmail.com00:00 Welcome and Christmas Countdown00:52 The Importance of Self-Care During the Holidays03:28 Maintaining Routine and Micro Habits05:05 Managing Sleep and Energy Levels10:18 Reset Days and Alcohol-Free Tips14:55 The Power of Positive Self-Talk18:18 Balancing Rest and Activity22:18 Emotional Eating vs. Planned Indulgence24:19 Final Thoughts and Holiday Wishes

Navigating December: Setting Realistic Goals and Embracing Self-CareIn 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 nicolagrahampodcast@gmail.com 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 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 Welcome to the Nickel Grain Podcast00:06 Managing Overwhelm During the Festive Season00:42 Reflecting on What Matters Most02:22 The Obsession with Fat Loss03:42 Balancing Festivities and Health Goals05:20 Navigating Diet Culture and Food Choices14:38 The Importance of Consistent Exercise22:04 Handling Festive Temptations25:10 Navigating Social Media Narratives26:16 Finding Balance During the Holidays26:54 The Power of Self-Care and Confidence28:55 Communicating Your Needs33:24 Setting Boundaries and Saying No36:02 Planning for Indulgence43:24 Exercise and Non-Negotiables47:11 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

I am focusing on women who re looking to fine-tune their approach as they enter their 40s, on this week's episode of The Nicola Graham Podcast. Discussing the changes and adaptations that I have personally made in my diet, training, and lifestyle which have proven successful both for myself and one-on-one clients. This episode delves into five key strategies: reducing alcohol intake, adjusting training methods, avoiding late-night eating, prioritising protein, and increasing fibre intake. Additionally, I am talking about the importance of community, mindset, and accountability. Including my encouraging online 'Thriving Women' community for extra support and guidance. Whether you’re already active or just starting out, this episode offers valuable insights to help enhance your fitness journey. 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 Welcome 00:18 Entering Your Forties: Changes and Adaptations 02:00 The Importance of Community Support 03:41 Accountability and Real Talk 11:20 Top Five Factors for Fitness Success 11:32 Reducing Alcohol for Better Health 16:56 Adapting Training Methods 22:19 Improving Sleep Quality 29:52 Prioritizing Protein and Fiber 38:46 Conclusion and Final Thoughts

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 YouTubeIf you haven't already, check out my online community Thriving Women at https://nicolagrahamfitness.com/thrivingwomenNic ♥️00:00 Introduction and Technical Difficulties01:14 Meet Grace Walker: Holistic Coach and EFT Practitioner01:25 Understanding EFT and Its Benefits01:54 Grace's Approach to Coaching and Education03:07 Nick's Personal Struggles and Overwhelm03:52 Diving Deeper: Addressing Core Beliefs and Trauma07:56 Nick's Vulnerable Share: School Bullying Experience12:29 Grace's Journey: From Music to Holistic Coaching13:57 Motherhood, Anxiety, and Finding EFT15:09 Balancing Multiple Roles and COVID Challenges17:25 The Importance of Holistic Health and Wellbeing25:46 Motherhood and the Concept of Matrescence27:59 Comparing Yourself to Others29:09 Post-Pregnancy Body Transformation32:04 Impact of COVID on Mental Health33:57 Alcohol and Stress Relief37:48 Reevaluating Alcohol Consumption47:29 Grounding and Mindfulness Practices52:00 Embracing Flexibility and Self-Care55:59 Conclusion and Final Thoughts