The Nicola Graham Podcast

Have you ever felt like you're doing all the things. Family, work, even your workouts, but aren't moving any closer to where you want to be? In this episode of The Nicola Graham Podcast, I am going to guide you through principles to shift from simply surviving to thriving as a way of life.I dive deep into the importance of connection, community, and recognising our struggles and successes. You'll learn about the new 'Thriving Women' community, a platform born from the need for genuine support and acknowledgment. I discuss core values for thriving, including building self-trust, purposeful living, and setting boundaries.Plus, hear inspiring client stories that highlight the transformative power of intentional living. Get ready to level up, raise your standards, and take control of your life in any season, at any age.Join us and discover the tools you need to truly thrive. https://nicolagrahamfitness.com/thrivingwomenMake sure to like, comment and subscribe, and check out previous episodes.Available on Spotify, Apple and YouTubeFollow me on Instagram @nicolagrahamfitness

This week, I'm thrilled to dive into ADHD. Talking about what it is, how to manage it, and its impact on health and wellbeing. I'm joined by the incredible Kate Bluebird of Neuroco, who shares her personal journey with ADHD and how it led to her supporting others as a coach.We discuss the importance of understanding ADHD traits, especially in women, and how they can sometimes be masked or misunderstood. Kate provides insights into how health, diet, exercise, and sleep play a critical role in managing ADHD symptoms and improving overall quality of life.Also exploring the challenges and benefits of getting a diagnosis, the crucial role of positive psychology, and how to build a supportive scaffolding around oneself. This conversation is packed with practical advice and personal anecdotes that I believe will inspire and help anyone who might suspect they have ADHD or loves someone who does.Check out Blue Bird Coaching https://www.bluebirdcoaching.co.uk/Follow Kate on Instagram https://www.instagram.com/bluebird_theneurocoachDisclaimer: There is a lag on the video playback, however that does not take away from the incredible value that this episode of The Nicola Graham Podcast offers!Make sure to like, comment and subscribe, and check out previous episodes.Available on Spotify, Apple and YouTubeFollow me on Instagram @nicolagrahamfitnessOther things you may want to know...Download my FREE September reset here https://nicolagrahamfitness.com/resetJoin the waiting list for my new community Thriving Women, launching soon https://nicolagrahamfitness.com/thriving-women-waitlist

In this episode of The Nicola Graham Podcast, I’m diving into what your metabolism really is—and how it changes as we move through our late thirties and into our forties.I'm sharing with you why quick-fix diets and extreme calorie cuts often do more harm than good, slowing down your metabolism instead of supporting lasting results. I’ll also bust some of the most common weight loss myths, talk about the importance of maintaining muscle mass, and give you practical, actionable steps to improve your metabolic health.Covering everything from nutrition and strength training to managing stress and getting enough quality sleep. I’ll also open up about the unique challenges women face in their forties, such as hormonal shifts and natural muscle loss. Also, walking through the strategies that can help us feel strong, energised, and confident in this new decade.This episode is all about giving you realistic, sustainable tips that fit into a busy lifestyle, so you can create healthy habits that last without feeling restricted or overwhelmed.Like, subscribe, and share this episode if it resonated with youAnd make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on:🔹 Spotify🔹 Apple Podcasts🔹 YouTubeMy FREE September Reset guide is also available to download🔗 Find it here https://linktr.ee/nicolagrahamfitness📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

We’ve all been there… You set the big goal, hype yourself up with “this is it, I’ve got it this time!”… only to find yourself two weeks later sliding right back to square one. In this episode of The Nicola Graham Podcast, we’re tackling that cycle head-on. No more overwhelm. No more unrealistic expectations. Just real talk about how to actually create momentum and keep it going. I am going to dive into: Simple ways to ditch the overwhelm Why lowering expectations can actually raise results How to set yourself up to thrive this September (and roll into 2025 like a boss) If you’re ready to stop starting over and start thriving, this one’s for you My FREE September Reset guide is also available to download 🔗 Find it here https://linktr.ee/nicolagrahamfitness Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube 📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

In this episode of the Nicola Graham Podcast, I talk about the importance of resetting and refocusing as we approach the end of 2025. I share some of my own experiences and why September has always felt like a time of renewal for me, almost like a 'mini New Year.' I emphasize the power of setting clear goals, understanding the reasons behind them, and building in accountability to stay on track. I also open up about how alcohol consumption can impact personal wellbeing and share some practical tips for maintaining a healthy lifestyle, including a simple 24-hour reset ritual I use.As I launch the second season of my podcast, I encourage you to reflect on your own goals and make intentional changes so you can close out the year on a high note. Tune in for insights on managing stress, setting boundaries, and building resilience as you continue working toward your personal health and fitness goals.Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧You can listen on:🔹 Spotify🔹 Apple Podcasts🔹 YouTubehttps://linktr.ee/nicolagrahamfitness📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

On this week's episode of The Nicola Graham Podcast I am breaking down how long it takes to transform your body. It's not just about seeing that weight drop on the scales, it's about the changes that happen across all areas. I am explaining what it takes transform you body through understanding your reason why, fuelling correctly, learning healthy habits, understanding how to block out the noise and more! 🎧 Listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube https://linktr.ee/thenicolagrahampodcast 📲 Let’s connect: Instagram - www.instagram.com/nicolagrahamfitness

On this week's episode of The Nicola Graham Podcast, I am joined by the fabulous Becky Jones who is the owner of the Oxton Wellness Centre (https://www.instagram.com/oxtonwellnesscentre/), Co-Founder of Wirral Wellness Festival (https://www.instagram.com/wellnessfestivals/) and my first ever guest. We are delving into all things to do with women's health and wellness. Talking through how you can build resilience, slow down and create the life you truly want. Helping you to improve both physically and mentally. Hear about how I met Becky, what she does and some of our top wellness secrets. Throughout this episode we reference a handful of books which you can be purchased on amazon. Below you can see the correct books to search for.The Chimp Paradox: The Acclaimed Mind Management Programme to Help You Achieve Success, Confidence and HappinessAtomic Habits: The life-changing million-copy #1 bestsellerAwaken The Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial DestinyThe Code of the Extraordinary Mind: 10 Unconventional Laws to Redefine Your Life and Succeed on Your Own TermsThe Laws of Human Nature: Robert GreeneLike, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube https://linktr.ee/nicolagrahamfitness 📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

You’ve probably heard the buzzword “Food Noise” but what does it actually mean? In this episode, I am breaking it down: what food noise really is, why it happens, and most importantly, how to quiet it. If you’re tired of feeling overwhelmed by constant thoughts about food, cravings, and decisions, this is your roadmap to peace and clarity around eating, for good. Check out this full episode of The Nicola Graham Podcast to learn how block out food noise and remove the overwhelm for good. Don't forget to grab my FREE digital guide.. "Summer Strong: Turn Summer into Your Superpower" Download your copy now https://nicolagrahamfitness.com/summer-strong Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube https://linktr.ee/nicolagrahamfitness 📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

In this episode of The Nicola Graham Podcast, I’m diving into what really happens to our hormones as we enter our forties. You might notice that weight is harder to shift (especially around your stomach), wine seems to hit differently, your energy levels aren’t what they used to be, and sometimes, you just feel like you’re losing your mind. Sound familiar? We’re unpacking all of that. Turning forty isn’t just a number, it’s a transformation. We begin to outgrow the version of ourselves we knew in our thirties, and that’s not a bad thing. Hormonal shifts are part of the process, and understanding them is the key to feeling empowered (not overwhelmed) as you move through this new chapter. Check out this full episode of The Nicola Graham Podcast to learn how to navigate your forties with clarity, confidence, and vitality. Don't forget to grab my FREE digital guide.. "Summer Strong: Turn Summer into Your Superpower" Download your copy now https://nicolagrahamfitness.com/summer-strong Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube https://linktr.ee/nicolagrahamfitness 📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

In this episode, I am helping you to understand how you can make the most of your summer break while staying on track with your goals. Whether you're a business owner, busy mum, or someone just looking to keep having fun whilst making progress, you'll discover practical tips to relax, recharge, and still maintain momentum. Learn how to strike the perfect balance between fun and focus this summer season.Don't forget to grab my FREE digital guide..."Summer Strong: Turn Summer into Your Superpower" Download your copy now https://nicolagrahamfitness.com/summer-strong Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on: 🔹 Spotify 🔹 Apple Podcasts 🔹 YouTube https://linktr.ee/nicolagrahamfitness 📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

During this episode of The Nicola Graham Podcast I am talking about how you can drop body fat, keep it sustainable, and not miss out on things you love.It's time for you to start feeling confident in your body and enjoying life.We are going to look into why you want to lose body fat so that it becomes easier to sustain, and lifestyle changes become part of your every day, not just a quick fix.I have also just launched a FREE digital guide.."Summer Strong: Turn Summer into Your Superpower"Download your copy now https://nicolagrahamfitness.com/summer-strongDon’t forget to like, subscribe, and share this episode if it resonated with you.Make sure to check out other episodes of The Nicola Graham Podcast🎧 Listen on:🔹 Spotify🔹 Apple Podcasts🔹 YouTubehttps://linktr.ee/nicolagrahamfitness📲 Let’s connect: Instagramwww.instagram.com/nicolagrahamfitness

In this empowering episode of The Nicola Graham Podcast, I am diving deep into the real impact of stress on your body and mind, and more importantly, what you can do about it. Stress is more than just a feeling; it affects your hormones, digestion, sleep, and overall well-being. But with the right tools and mindset, you can turn things around, and build a thriving lifestyle.I am sharing insights on how chronic stress manifests physically and emotionally, practical strategies to support your nervous system, and holistic approaches to help your body not just survive, but thrive.Whether you're feeling overwhelmed, burnt out, or simply want to take better care of your body, this episode will give you the clarity and motivation you need to make lasting change. I am sharing insights into how you can manage your stress.Don’t forget to like, subscribe, and share this episode if it resonated with you.🎧 Listen on:🔹 Spotify🔹 Apple Podcasts🔹 YouTubehttps://linktr.ee/nicolagrahamfitness📲 Let’s connect: Instagram - www.instagram.com/nicolagrahamfitness

Are hidden habits secretly holding you back?Join me for a deep dive into the often-overlooked lifestyle patterns that undermine your success, no matter how hard you hustle.In this episode, we are going to uncover:What self-sabotage really is. Understand why we sometimes derail our goals just when we’re close to breakthrough, and learn how to tap into the psychological roots behind perfectionism, procrastination, fear, and limiting beliefs.The most common self-sabotaging habits. From unhealthy perfectionism and avoidance, to overtraining and burnout. I break down everyday behaviours that quietly steal your momentum.How to reclaim control. Get practical tools: spot the triggers, break big goals into bite-sized habits, ditch all-or-nothing thinking, and celebrate the small wins to build real trust in yourself .Mindset shifts that stick. Explore why returning to habits after a lapse is the real measure of progress, and how to flip the script on failure.This episode is filled with value, and those hidden habits that could be stopping you from making progress in your wellness journey, both physically and mentally. I can't wait for you to listen.🎧 Listen on:🔹 Spotify🔹 Apple Podcasts🔹 YouTubehttps://linktr.ee/nicolagrahamfitness📲 Let’s connect: Instagram - www.instagram.com/nicolagrahamfitness

In this BONUS episode I am opening up about the emotional impact of sharing my personal journey and how a painful breakup led me to discover the gym, igniting both physical and mental transformation.It's about the importance of shifting identity, building discipline, and developing a mindset that supports lasting change. As a mother, talking about the value of leading by example and creating a healthy lifestyle that influences the next generation.I touch on the power of self-awareness, especially around nutrition and breaking free from negative self-talk. I am encouraging you to take intentional action and embrace the discomfort that comes with true growth.Enjoy this BONUS episode and stay tuned for more real conversations around Mindset, Fitness, Motherhood and everything in between🎧 Listen on:🔹 Spotify🔹 Apple Podcasts🔹 YouTubehttps://linktr.ee/nicolagrahamfitnessLet’s connect: Instagram – @nicolagrahamfitness

Welcome back to Fit and UnfilteredIn this solo episode, I’m getting real about something that doesn’t get talked about enough… If you want a healthy lifestyle to stick, it’s not about motivation, it’s about identity. I’ve had a proper blip this week (cold sore + lip blush combo = not ideal for filming 🤦‍♀️) but I showed up anyway – and that’s exactly what this episode is about. I'm sharing 6 key identity traits that I see in the women who don’t just “try to be healthy” – they become that version of themselves. This episode is about: Ditching motivation and building powerful habits Working out even when you don’t feel like it Planning ahead instead of winging it Training for performance, not just fat loss Avoiding quick fixes (they don’t work) Letting go of the “right time” myth If you’ve ever felt like you’re stuck in an all-or-nothing cycle or waiting for things to feel perfect before you commit – this one’s for you. Grab a brew, take notes, and let me know in the comments which part hit home for you.And if this helped, please share it with someone who needs to hear it 💛 🎧Listen on:🔹 Spotify🔹 Apple Podcasts🔹 YouTubehttps://linktr.ee/nicolagrahamfitness📲 Let’s connect: Instagram – @nicolagrahamfitness

Welcome to The Nicola Graham Podcast – a space for real, unfiltered conversations about women’s health, mindset, confidence, and everything in between. I’m Nicola – a coach, mum of two, and someone who’s been through all the phases: chasing the scale, bouncing back after babies, and trying to be “perfect.” This podcast isn’t about the next quick fix – it’s about getting to the root of why we feel the way we do, and what we can actually do to feel stronger, healthier, and more confident in real life. Each week, I’ll share my personal stories, client breakthroughs, and the lessons we’re not taught about showing up for ourselves. Expect honest chats, occasional rants, a few tears, and plenty of laughs. Whether you're a busy mum, a woman trying to find your feet again, or someone who's ready to stop playing small – this podcast is for you. 🎙 New episodes every week 💬 Real talk. No fluff. No filters.