PODCAST

The Nicola Graham Podcast

Nicola Graham

Real conversations around Mindset, Fitness, Motherhood and everything in between

health & fitness fitness

All Episodes

38:11

Your Emotional Fat Loss and Regulation Blueprint -...

The Nicola Graham Podcast ·

2026/01/07

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

70:02

BONUS EP: Why Women Struggle With Fitness, Confidence...

The Nicola Graham Podcast ·

2026/01/02

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,

37:06

How to Set Goals You’ll Actually Keep. Your 2026 Reset

The Nicola Graham Podcast ·

2025/12/31

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

25:26

The Self Care Reminders For A Happy Healthy Christmas

The Nicola Graham Podcast ·

2025/12/17

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

49:34

Setting Realistic Goals and the Mindset Hack to...

The Nicola Graham Podcast ·

2025/12/10

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

49:19

How to Let Go of December Overwhelm and Get Clear on...

The Nicola Graham Podcast ·

2025/12/03

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

58:51

The Top 10 Lessons I Have Learned Since Turning 40...

The Nicola Graham Podcast ·

2025/11/27

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

44:45

How to Enjoy The Festive Holidays During...

The Nicola Graham Podcast ·

2025/11/20

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

38:37

Why Waiting For The Right Time Is A Lie! (And It's...

The Nicola Graham Podcast ·

2025/11/13

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,

56:43

Overtraining or Under-Recovering? How to Optimise...

The Nicola Graham Podcast ·

2025/11/06

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

38:18

Freedom Through Structure: Enjoy Your Weekends...

The Nicola Graham Podcast ·

2025/10/29

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

47:37

You’re Not Broken. You’ve Just Evolved: Rebuilding...

The Nicola Graham Podcast ·

2025/10/22

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

40:08

The 5 Key Drivers to Support Transformation For Women...

The Nicola Graham Podcast ·

2025/10/15

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

46:42

How To Keep Going When Results Stall & Managing...

The Nicola Graham Podcast ·

2025/10/08

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,

56:55

Overcoming Burnout & Embracing Holistic Wellness With...

The Nicola Graham Podcast ·

2025/10/01

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

39:04

Raising The Standard In A Busy Life To Thrive - The...

The Nicola Graham Podcast ·

2025/09/24

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

45:18

Why ADHD and Perimenopause Are Linked. Learn to...

The Nicola Graham Podcast ·

2025/09/17

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

55:43

How To Stop Destroying Your Metabolism and Actually...

The Nicola Graham Podcast ·

2025/09/10

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

38:08

Managing Overwhelm & Shifting form Unrealistic...

The Nicola Graham Podcast ·

2025/09/03

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

36:48

The Ultimate September Reset And The Habits That Will...

The Nicola Graham Podcast ·

2025/08/27

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

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