The Nicola Graham Podcast

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 train...

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,...

Menopause, Motivation & Mindset: Thriving (Not Just Coping) with Coach Nikki Saunders In 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 hon...

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...

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 a...

Fat Loss 101 for Women 35+: How to Maximise March, Build Momentum & Stop Overthinking In 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 l...

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 c...

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...

On this week of The Nicola Graham Podcast I am joined by one of my OG clients, Emma Edwards. Emma, a 42-year-old full-time working mum of two, shares her incredible physical, mental, and emotional transformation journey. From battling with yo-yo dieting and struggling with self-motivation, to becoming an advocate for healthy living, Emma's story is bound to inspire. We delve into the initial chall...

Navigating the Unpredictable Nature of My Menstrual Cycle and Optimising My Well-being In this episode of the Nicola Graham Podcast, I explore the challenges and unpredictability of my menstrual cycle. I share why some months feel tougher than others and offer practical tips to help me manage my mood, energy, and overall well-being. Talking through the strategies I use to create more predictabilit...

This episode is about shifting away from diet culture and towards a lifestyle that supports your energy, your mindset and your wellbeing in the season of life you are in. I share personal experiences, new healthy habits I am building and real conversations I have with women every day about food, boundaries and self respect. We explore raising your standards around health, nourishing your body with...

Shifting Your Fitness Approach After 35: Key Strategies for Women In this episode of The Nicola Graham Podcast, I dive into how women over 35 can effectively adjust their fitness and health strategies when traditional methods stop yielding results. Addressing the unique challenges surrounding fitness, energy levels, and nutrition as women age. I am talking through the importance of recovery, quali...

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 acknowledg...

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...

New Year Goals: Overcoming Overwhelm and Creating Sustainable Habits In 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 consist...

Essential Self-Care Tips for a Healthy and Happy Christmas Season With 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, em...

Navigating December: Setting Realistic Goals and Embracing Self-Care In 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 un...

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 p...

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 sh...

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...

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....

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...

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 bette...

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...

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 tra...