The Nicola Graham Podcast

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

The Nicola Graham Podcast is a health podcast hosted by Unknown Host, with 0 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Unknown Host hosts The Nicola Graham Podcast, a health show with 0 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Episode #45

  74. 10 Powerful Reminders to Remove the Overwhelm and Stay on Track in Your Fitness Journey

  Aug 20, 202631 minS3

  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 metabolism isn't broken. It's flexible, and it improves with consistent routines. If this episode resonated with you and you want to hear more episodes of The Fit and Unfiltered Podcast, make sure to like, subscribe and share. Looking for further support? This is 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 If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness And if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Overwhelm Reset 02:12 Effort and Self Care 04:09 Outdoor Movement Wins 05:03 Protein First Nutrition 07:45 Steps for Fat Loss 08:32 Sleep and Wind Down 11:44 Alcohol and Hormones 14:07 Stop Caring Opinions 19:05 Lift Heavy Over 40 23:19 Cortisol and Metabolism 28:53 Clarity and Next Steps

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  Episode #43

  72. My Personal Bad Experiences with Fitness Coaches That Shaped Me Into The Coach I Am Today

  Aug 5, 202648 minS3

  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 the coaching industry that I think are doing real damage. The impersonal check ins, the unrealistic 1200 to 1300 calorie targets, the programmes that completely ignore postpartum limitations and injuries. And I explain why harsh deficits lead to poor adherence, untracked eating and increased food noise rather than results. My goal with every client is always to eat as much as possible while still making progress. I share why whole food, menu style guidance works better than rigid meal plans, how whole foods naturally reduce cravings and why I will always prioritise consistency, sleep and stress management over obsessing about calories. I also open up about my dad's late onset Type 1 diabetes and how that deepened my focus on real health beyond just aesthetics. If you have ever felt let down by a coach, struggled with food noise or wondered why the plan you are following is not working, this episode is for you. PS. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated https://www.britishfitnessaward.com/bfa26nominations If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share. Looking for further support? This is 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 If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness And if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Welcome and Episode Setup 02:55 Majorca Holiday Debrief 07:25 All Inclusive Mindset 11:26 Coaching Industry Reality 15:21 Low Calorie Diet Trap 20:01 Scale Weight vs Feeling Fit 23:05 Meal Plans That Backfire 29:56 Whole Foods and Food Noise 34:33 Health Wake Up Call 41:35 Boring Habits That Work 44:14 Support and Final Takeaways 47:02 Join Thriving Women

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  Episode #42

  5 Ways You Can Continue to Make Progress On Your Fitness Journey During Summer (The Part Everyone Misses!)

  Jul 29, 202638 minS3

  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 explain that we can restart goals at any moment. Then I break down five non-negotiables for muscle building. PS. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated https://www.britishfitnessaward.com/bfa26nominations If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share. Looking for further support? This is 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 If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness And if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Summer Muscle Mindset 02:05 Unfiltered Goals Reset 05:17 Ibiza Glam Awakening 11:38 Hamstring Curl Epiphany 15:47 Five Muscle Nonnegotiables 18:04 Progressive Overload Basics 21:07 Protein Targets Made Simple 23:08 Calories for Growth 27:21 Sleep and Growth Hormone 30:39 Recovery and Full Body Split 34:36 Summer Action Plan Wrapup 36:26 Join Thriving Women 37:26 Final Sendoff

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  Episode #41

  This Is Your Permission Slip To Enjoy Your Present-Moment Health

  Jul 22, 202628 minS3

  Your Permission Slip to Enjoy Summer: Be Present, Ditch “Being Good” and Live Now In 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 six weeks of the summer holidays. I explain how the stressful cycle of weekend overindulgence followed by Monday under-eating, caffeine and evening overeating keeps women stuck, and that “being good” isn’t deprivation, it’s normal self-care. Using client stories and my own postpartum identity shifts, I focus on mindset, self-worth, nervous system regulation and living fully now. So take a listen, and let's keep you Thriving throughout Summer. If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share. PS. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated https://www.britishfitnessaward.com/bfa26nominations Looking for further support? This is 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 If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness And if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Future You Reminder 00:32 Summer Presence Focus 02:22 Permission Slip Mindset 03:48 Client Story Wake Up 06:15 Identity After Motherhood 09:33 Dress Confidently Now 11:25 Break The Diet Cycle 16:27 Poolside Breakthrough 22:15 Stop Waiting Start Living 24:01 Nervous System Reset 25:34 Choose Change Today 26:11 Share And Wrap Up 27:09 Awards Voting Outro

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  Episode #40

  How to Adapt Your Fitness Routine To Thrive Throughout Summer

  Jul 15, 202635 minS3

  How to Adapt Your Fitness Routine for Summer (Without Falling Off the Wagon) | Fit & Unfiltered On 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, planning nutrition around events and choosing one indulgent occasion, and managing expectations. Staying consistent with strength training (even shorter sessions, focusing on compound lifts) rather than relying on frequent HIIT, and letting go of guilt and self-sabotage by getting back on track after indulgence. So take a listen, and let's keep you Thriving throughout Summer. PS. I have been nominated for: Best Fitness Podcast ➡️ Nicola Graham Podcast Best Fitness Influencer ➡️ Nicola Graham All votes and support are highly appreciated 🤍 If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share. Looking for further support? This is 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 If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness And if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Welcome and Summer Focus 01:28 YouTube and Content Struggles 02:48 Awards Voting Request 04:35 Time to Thrive Coaching 05:45 Summer Holidays Reality Check 08:28 Beat FOMO and Stay Aligned 11:33 Summer Non Negotiables 12:57 Steps and Weekly Targets 14:04 Protein Made Easy 18:13 Social Events and Expectations 20:14 Control Nutrition and Bounce Back 22:52 Stress Eating and Self Sabotage 25:49 Keep Strength Training 28:58 Drop the Guilt Cycle 32:28 Lifestyle Mindset and Wrap Up

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