The Fit and Unfiltered Podcast

14:57

81. Aligning Actions with Intentions: Your Path to...

The Fit and Unfiltered Podcast ·

2026/10/07

12 Weeks Left: Think Differently, Make Better Decisions & Stop the Yo-Yo CycleIn this episode, I share the mission-critical key to lasting transformation in health, business, relationships and life: making good decisions that align with your goals.I explain why we don’t need more information, we need better implementation and follow-through. And why quick fixes and fad diets fail because they don’t teach you to think for yourself.As we enter the last quarter of the year, I challenge you to use

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36:27

80. Riding the Hormonal Rollercoaster with Confidence...

The Fit and Unfiltered Podcast ·

2026/09/30

In this episode I am talking about riding the hormonal wave in your 40s, drawing on real conversations from the Women in Wellness event, including my own recent dip in gym motivation and why having a clear plan, structure and tracking is what keeps you progressing even when you do not feel like it.I unpack how negative self-talk and comparison drive self-sabotage, why we need to rewrite the rule book around menstrual cycle expectations in perimenopause, and how building resilience starts with small

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48:01

79. Why Do We Keep Waking in the Night? Navigating...

The Fit and Unfiltered Podcast ·

2026/09/24

Night waking is one of the most common and most overlooked symptoms of perimenopause, and in this episode I am getting into exactly why it happens, from fluctuating oestrogen and progesterone driving adrenaline surges and racing thoughts, to the body's internal thermostat causing you to overheat at night.I share my own experience of waking up on red alert, how broken sleep affects your mood, appetite, cravings, energy and brain fog, and why so many women mistake these symptoms for anxiety.Plus I

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46:15

78. The 4 System Method to Achieve Results (Even When...

The Fit and Unfiltered Podcast ·

2026/09/16

Three weeks into September, I am sharing the practical talk I delivered at the Wirral Wellness Festival on how to stop relying on motivation and instead systemise your health, fitness and wellbeing.This is the stuff that builds real momentum through half term, Christmas planning and the daily curveballs that life throws at you.I break down why progress is driven by micro day to day habits that compound over time, and why focusing on health and identity with aesthetics as a by-product is what

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31:20

77. The 4 Steps to Overcome Your Fear of Judgement in...

The Fit and Unfiltered Podcast ·

2026/09/09

Moving Past the Fear of Judgment: Gym Anxiety, Alcohol Boundaries and Backing YourselfIn this Fit & Unfiltered episode, I talk about how fear of other people’s judgement can hold us back from going after our goals, even when time and capability aren’t the issue.I share two client examples: one woman feeling anxious about returning to the gym after six weeks away, and another choosing to cut alcohol until December but worrying about social pressure. I relate this to my own self-doubt when showing

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21:32

76. September Reset: Break the Weekend/Holiday...

The Fit and Unfiltered Podcast ·

2026/09/03

In this episode of the Fit and Unfiltered podcast, I share why 1st September feels like a mini new year as the kids go back to school and routine returns, and I unpack a holiday moment I overheard “You don’t need to drink water, they’re on holiday” as a powerful example of the learned mindset that health doesn’t matter on holidays, weekends or special occasions.I explain how this thinking can fuel all-or-nothing dieting, yo-yo cycles and “midweek versus weekend” habits that many women struggle to

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45:35

75. The Fat Loss Formula That Actually Works and The...

The Fit and Unfiltered Podcast ·

2026/08/26

Stop Trying Harder: The Simple September Fat Loss Reset for Women in Their 40s (Boundaries, Protein & Training Smarter) In this episode of The Fit and Unfiltered Podcast, I am sharing feeling overwhelmed (possibly perimenopause brain) and explaining why many women still struggle with fat loss in September despite good intentions, because their default mindset is to push harder. Drawing on a new one-to-one client story, I am going through the fact that most women don’t need a new plan, what

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30:42

74. 10 Powerful Reminders to Remove the Overwhelm and...

The Fit and Unfiltered Podcast ·

2026/08/20

In this episode of Fit and Unfiltered, I share my framework of 10 reminders to help you cut through overwhelm and get clear on how to restart or recommit to fitness. Especially if you're a woman over 40.I talk about how you control your daily effort, even though what "100%" looks like changes day to day, and why prioritising self-care alongside training and nutrition matters more than people think.I also get into why high stress can stall your results no matter how clean you're eating, and why your

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38:42

73. The Summer Holidays + Perimenopause... We Need To...

The Fit and Unfiltered Podcast ·

2026/08/13

Perimenopause, Summer Holidays & Your Goals: How to Adapt Without Burning OutIn this episode I am speaking to women who are navigating summer holidays alongside perimenopause and hormonal shifts. Explaining how fluctuating oestrogen and erratic progesterone can impact mood, cravings, sleep, recovery, stress, anxiety and irritability. Which often trigger self-sabotage through food, alcohol or scrolling. I want to encourage you to stop pushing harder, acknowledge what’s changing, protect your

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47:38

72. My Personal Bad Experiences with Fitness Coaches...

The Fit and Unfiltered Podcast ·

2026/08/05

In this episode I am getting completely unfiltered about what I have learned from being a client of multiple coaches over 20 years and how those experiences, good and bad, shaped everything I do inside Thriving Women today.I also share a full debrief from my 10 day holiday in Majorca, including upgrading to all inclusive, and why having the right mindset, standards and approach to moderation meant I came home feeling just as confident and energised as when I left.I talk honestly about the parts of

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37:30

5 Ways You Can Continue to Make Progress On Your...

The Fit and Unfiltered Podcast ·

2026/07/29

Why Summer Is the Best Time for Women to Build Muscle (Plus My Unfiltered Ibiza Glow-Up) In this weeks episode of The Fit and Unfiltered Podcast, I am sharing with you why summer is an opportune time for women to build muscle rather than panic about eating more, because a lean, toned look comes from muscle and you can’t build significant muscle in a calorie deficit. In my unfiltered chat, I revisit my goal of taking more pride in my appearance after Ibiza reminded me of my glam side, and I

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28:13

This Is Your Permission Slip To Enjoy Your...

The Fit and Unfiltered Podcast ·

2026/07/22

Your Permission Slip to Enjoy Summer: Be Present, Ditch “Being Good” and Live NowIn this episode of The Fit and Unfiltered Podcast, I share a reminder that there’s a version of you 30 years from now who would give anything to be in your body, your health and this exact stage of life, so the only moment that matters is now.I talk about how many women need a “permission slip” to show up, wear the clothes, be confident and stop waiting for a scale number before enjoying life, especially over the next

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35:02

How to Adapt Your Fitness Routine To Thrive...

The Fit and Unfiltered Podcast ·

2026/07/15

How to Adapt Your Fitness Routine for Summer (Without Falling Off the Wagon) | Fit & UnfilteredOn this week's episode of The Fit and Unfiltered Podcast, I am talking you through the ways that you can adapt your routine for summer when kids are off and social events increase. Looking at how results are driven by habits, not seasons. Key points include dropping FOMO, setting fewer summer non-negotiables (2–3), keeping general movement/steps high, prioritising protein with convenient options,

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33:00

The 5 Simple Systems Every Woman Needs to Get in...

The Fit and Unfiltered Podcast ·

2026/07/09

In this episode, I unpack what it really means to “enjoy the journey” in fitness, especially during summer when it’s easy to become fixated on a goal weight, and I explain that the real transformation is the identity shift you build through consistent habits. I also share reflections from a recent Ibiza trip, including how being more present helped me feel renewed and how I approached alcohol and balance without guilt. Outlining simple, sustainable systems to help you feel better and make progress:

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47:21

6 Mindset Shifts To Help You To Find Freedom and...

The Fit and Unfiltered Podcast ·

2026/07/01

Summer Mindset Shift: Ditch the Diet Mentality & Choose FreedomOn this week's episode of The Fit and Unfiltered Podcast, I am sharing a summer mindset reframe. Encouraging you ladies to move out of the constant diet/“fell off the wagon” mentality and step into a lifestyle built on freedom, self-trust, and adaptability.Outlining a simple maintenance-calorie estimate (about 14 calories per pound with steps and strength training), promotes an 80/20 whole-foods approach, and showing you how you can

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51:09

12 Months of Thriving and Consistency: The Fit and...

The Fit and Unfiltered Podcast ·

2026/06/25

In this anniversary episode, I am marking one full year of The Fit and Unfiltered PodcastReflecting on what showing up consistently (through self-doubt, imperfect conditions and fluctuating motivation) has taught me about health, fitness and any long-term goal. I share the “penny drop” moment of being shortlisted for Best Podcast at the British Fitness Awards and thanks listeners who voted, while explaining why the show focuses on honest, unfiltered conversations for women (often 35+).I compare

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23:26

Giving Yourself Permission to Remove Overwhelm: 6...

The Fit and Unfiltered Podcast ·

2026/06/21

Overwhelm, Hormones & the Dopamine Trap: Practical Ways to Feel Like You Again (Especially in Your 40s)In this episode of The Nicola Graham Podcast, I talk about overwhelm. How it can feel like a revolving door for women and often ramps up around our menstrual cycle, especially in our 40s as hormones shift and serotonin drops. I share a personal example of feeling unexpectedly low after a brilliant weekend (and a terrible night’s sleep), and why being constantly “switched on” via notifications,

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48:39

Take Back Your Weekends: How to Sustain Your Progress...

The Fit and Unfiltered Podcast ·

2026/06/18

Weekend Progress Without Perfection: Structure, Standards & Presence | The Nicola Graham PodcastOn this Thursday episode of The Nicola Graham Podcast I am addressing women who stay on track Monday to Friday but feel their progress slips at weekends, because it’s not just a discipline issue but a mindset-and-ecosystem one. I am sharing a personal story from my husband’s 40th birthday party, inspired by my five-year-old’s “main character” comment, reflecting on confidence, being present, and not

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21:31

Are You Really in a Calorie Deficit? This Is Your 5...

The Fit and Unfiltered Podcast ·

2026/06/14

Are You Really in a Calorie Deficit? 5 Reasons Fat Loss Stalls (and How to Fix It)In this episode of The Nicola Graham Podcast, I’m digging into the most common reason women feel like they’re “doing everything right” but not seeing fat loss: the gap between what you think you’re eating and what you’re actually eating.I explain why spiralling into drastic calorie cuts backfires, and I walk you through a simple audit to check whether your calorie deficit is disappearing through untracked extras (like

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20:13

Taking Extreme Ownership For Your Fitness Results:...

The Fit and Unfiltered Podcast ·

2026/06/07

Extreme Ownership: Stop Negotiating Your StandardsIn this episode of The Nicola Graham Podcast, I talk about taking extreme ownership of your results and getting back in the driver’s seat of your life. Not chasing quick fixes or a number on the scales.Breaking down the five pillars of a real healthy lifestyle (nutrition, fitness, mindset, stress management and sleep) and explain why action-taking is the key that pulls it all together. I challenge the “valid reasons” we latch onto (lack of time,

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