Show overview
The Nicola Graham Podcast launched in 2025 and has put out 55 episodes in the time since. That works out to roughly 35 hours of audio in total. Releases follow a weekly cadence, with the show now in its 3rd season.
Episodes typically run thirty-five to sixty minutes — most land between 30 min and 48 min — though episode length varies meaningfully from one episode to the next. It is catalogued as a EN-language Health & Fitness show.
The show is actively publishing — the most recent episode landed 2 days ago, with 26 episodes already out so far this year. Published by Nicola Graham.
From the publisher
Real conversations around Mindset, Fitness, Motherhood and everything in between
Latest Episodes
View all 55 episodesWhy Most Women Stay Stuck and How You Can Overcome Stubborn Patterns
The Balanced Mindset: Normalising Everyday Mental Highs and Lows
The 4 Common Mistakes to Avoid in a Calorie Deficit (And How To Fix Them)
Is skinny REALLY the goal? How to choose strength, clarity and Health when the noise is loud
The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 2)
The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 1)
Overcoming Imposter Syndrome and Knowing your Worth
How to Reclaim Your Energy with Daily Habits to Beat Burnout & Thrive
The Fitness Reset Fast After Easter: Your Simple 3-Step Framework to Follow
Redefine What You Really Want and Build Goals That Fit Real Life (Q2 Goal Mapping)
S3 Ep 16What 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 [email protected] 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
S3 Ep 15Your 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 [email protected]: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
S3 Ep 14The 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 [email protected] 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
S3 Ep 13Tracking 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 [email protected]: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
S3 Ep 12Navigating Menopause: Insights with Menopause Coach Nikki Saunders
Menopause, Motivation & Mindset: Thriving (Not Just Coping) with Coach Nikki SaundersIn this episode I’m joined by menopause coach Nikki Saunders, who shares how her own perimenopause began at 39 and how, despite HRT, clean eating and exercise, rising life pressure and corporate demands still led to brain fog and lost confidence.Something she’d also seen in high-performing women. We talk honestly about why midlife can feel like an identity shift, how declining oestrogen and fluctuating progesterone affect dopamine, sleep, mood and motivation, and why pushing harder with low calories and HIIT can backfire by driving stress and weight gain around the middle.Nikki explains the value of coaching: tracking daily patterns, understanding symptoms, and using practical strategies like bedtime routines, stronger work boundaries, a pre-bed “brain dump,” and a “worry box” to reduce 3am wake-ups. We also explore social connection, micro-habits, self-compassion, and Nikki’s simple three-task daily structure to rebuild confidence and feel grounded.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 [email protected]:00 Welcome and Guest Intro01:00 How Nikki Became a Menopause Coach03:13 Thriving Not Just Coping07:04 Hormones Dopamine and Brain Fog08:28 Energy Boundaries and Better Habits09:51 Coaching vs One Size Fits All11:22 Weight Gain Cortisol and Stress Belly15:58 Modern Woman Impossible Standards18:03 Micro Habits and Redefining It All22:23 Common Symptoms and 3AM Wakeups24:20 Worry Box Brain Dump Strategy28:01 Emotions Tears and Triggers30:27 Rebuilding Social Support32:04 Small Social Steps32:33 Connection Through Walking35:21 Rethinking Drinking Limits36:24 Nick’s Coaching Approach39:36 GPs HRT and Anxiety44:22 Brain Fog Identity Shift46:27 Social Media Fix Culture51:01 Coaching for Self Trust57:50 Confidence Reset Steps01:01:28 Final Wrap and Next Episode
S3 Ep 11Should You Track Calories? Simple Strategies to Make Progress Without the Overwhelm
In the first Monday episode of The Nicola Graham Podcast, I’m talking about whether calorie tracking is actually necessary for progress. Especially for busy women who find apps like MyFitnessPal overwhelming or even shame-inducing.I explain that while some of my clients really thrive with tracking, others make great progress without it. However, I do find that tracking can be really useful in the short term to build momentum and create awareness (without judgement) particularly if progress has stalled.I share a few simple strategies that can make tracking feel easier and less stressful. For example, I often recommend planning and logging meals the night before, keeping three to four repeatable breakfast and lunch options, and making small, smart swaps, like adjusting a yoghurt bowl by removing granola or nut butter—to reduce calories while still staying satisfied.I also talk about the bigger picture. Things like overly low calorie targets, under-fuelling, cravings, poor sleep, stress, caffeine and hormones can all drive overeating. Ultimately, my goal is to help women build self-trust and sustainable habits so they don’t feel like they have to track forever.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 [email protected]:00 Track Calories Question00:03 Monday Podcast Kickoff01:11 Why Tracking Feels Hard02:03 Breaking the Yearly Cycle03:28 MyFitnessPal Low Targets04:42 Plan Meals Night Before07:26 Smart Food Swaps09:17 Guilt Shame Mindset Shift12:43 Cravings and Ghrelin Loop15:56 Benchmarks Not Perfection20:13 Long Term Intuitive Eating23:45 Community Invite and Wrap24:57 Calm Self Compassion Close25:45 Subscribe and Final Goodbye
S3 Ep 10Ageing Well, Regenerative Aesthetics & Training Smarter in Your Late 30's with Katie Dean
On this weeks episode of The Nicola Graham Podcast, I’m joined by my gym partner and close friend Katie Dean. Registered nurse, mum of four, and now full-time aesthetics practitioner at her own clinic.We talk about ageing as something we can’t avoid but can influence by focusing on health foundations first: training, nutrition, sleep, hydration and stress. We share how our workouts have shifted away from constant high intensity towards more strength and lower-stress sessions, why fasting and skipping breakfast can backfire as we get older, and how prioritising protein has helped.Katie explains what clients most commonly ask for (forehead Botox, lower-face changes like nasolabial lines), why she prefers “regenerative” options like polylactic acid and skin boosters, what “filler blindness” is, and how to choose a safe practitioner. Plus simple skincare basics like moisturising and SPF.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 [email protected]:00 Meet Katie Dean01:06 Aging Well Mindset02:31 How We Met03:37 From Nurse To Clinic06:12 Fitness Journey Shift08:06 Training For Feeling10:27 Midlife Strategy Changes17:55 Protein And Fasting20:23 Gym Skincare Basics22:09 What Clients Want23:41 Regenerative Treatments26:22 Choosing A Practitioner28:31 Inside Out Anti Aging29:19 Lifestyle Beats Injectables29:46 Filler Blindness Explained31:50 Confidence Beyond Aesthetics34:06 Skinny Pen And Quick Fixes37:18 Botox Wear Off Truths38:23 Mum Guilt And Training39:57 Family Nutrition Habits44:45 Myths And Red Flags46:30 Choosing Safe Practitioners48:27 Skin Boosters For Everyone50:04 Moisturize And Night Routine53:28 Final Wrap And Where To Find
S3 Ep 9Fat Loss 101 for Women 35+ And Where To Place Your Focus For Results
Fat Loss 101 for Women 35+: How to Maximise March, Build Momentum & Stop OverthinkingIn this episode of The Nicola Graham Podcast, I talk to women who feel like their bodies are changing and what used to work no longer does, especially through our forties. I share two insights from Brianna Wiest’s book 101 Essays That Will Change the Way You Think on catastrophising and being yourself, then lay out a practical “Fat Loss 101” blueprint for maximising March.I cover getting honest about what you really want, why maintenance still requires work as we age, and why nutrition drives fat loss through a calorie deficit (often by getting smarter, not harsher). Explaining about having less “wiggle room” when you’re petite, the need to shed old habits, prioritise daily movement and three 30‑minute workouts, use structure for freedom, communicate goals at home, and stop letting one meal out derail the bigger plan, with support available via the free Thriving Women Community and group coaching.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 [email protected]:00 Feeling Different Lately00:27 Back on YouTube02:03 Unfiltered Book Insight04:22 Emotional Strength Lessons08:42 Forties Body Shift10:08 Commitment and Clarity13:08 Maintenance Needs Work16:43 Less Wiggle Room19:54 Drop the Excuses22:04 Fat Loss 101 Nutrition23:35 Deficit and Repeat26:36 Food Choices and Portions29:17 Outgrowing Old Habits29:54 No Restriction Mindset30:37 Cake Alcohol Reality Check32:34 Thriving Women Resources34:27 Movement For Longevity38:30 Make Steps Add Up44:33 Workouts Create Adaptation48:44 80 20 Social Balance52:09 Structure And Communication55:03 Bigger Picture And Support
S3 Ep 8Building Confidence and Taking Back Control: My 3 Step Formula
Build Self-Confidence: The Simple 3-Step Formula (Standards, Small Promises & Repeating When It’s Hard)In this episode of the Nickel Graham Podcast, I explain why I don’t believe confidence is something we’re born with — it’s something we build through repeated actions, especially in health and fitness.I share an unfiltered story about my daughter placing fifth at a higher-level gymnastics competition and how that setback actually built her resilience. I connect that experience to how women develop self-trust, competence, and identity — not through constant wins, but through showing up consistently, even when things don’t go perfectly.I also break down the most common confidence blockers I see: breaking promises to yourself, avoiding discomfort, chasing motivation, relying on external validation, and only taking action when you feel good. I talk about how diet culture and rigid plans slowly chip away at confidence by setting unrealistic standards and reinforcing all-or-nothing thinking.Finally, I teach my simple three-step confidence formula:Decide the standard (focus on behaviours, not outcomes).Reduce the size of the promises you make to yourself.Repeat those behaviours. Especially when it’s inconvenient.I finish by challenging you to choose one small daily non-negotiable this week and commit to it, no matter what.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 Confidence Isn’t Fixed 01:31 Gymnastics Setback Lesson 04:45 Resilience Over Medals 07:29 Participation Trophies Debate 09:04 Real Talk Confidence Formula 12:31 Three Layers of Confidence 13:54 Diet Culture Breaks Trust 15:56 Small Actions Build Identity 18:37 Why Confidence Gets Crushed 20:43 Stop Breaking Promises 22:01 Small Promises Build Trust 24:14 Snowball Momentum Method 25:04 Stop Chasing Motivation 25:53 Quit External Validation 27:59 Show Up When Low 29:43 Confidence Formula Overview 30:42 Step One Set Standards 33:26 Step Two Shrink Promises 36:52 Step Three Repeat Inconvenient 38:45 Identity Through Repetition 41:28 Weekly Challenge And Wrap
S3 Ep 7Rediscovering You: The Spring Reset Every Woman Needs
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 [email protected]: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