Are You Really in a Calorie Deficit? This Is Your 5 Point Checklist For Sustainable Progress

How to Adapt Your Fitness Routine To Thrive Throughout Summer

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 [https://nicolagrahamfitness.com/thrivingwomen] Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle [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 [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

The 5 Simple Systems Every Woman Needs to Get in Shape and Stay There for a Thriving Life

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: daily movement, clear food standards with an 80/20 approach, focusing on consistency rather than obsessing over the scales, and protecting sleep as a non-negotiable for energy and recovery. Ending the episode by encouraging you to stay in your own lane, keep things basic, and join my Thriving Women coaching if you want help implementing these systems. 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 [https://nicolagrahamfitness.com/thrivingwomen] Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle [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 [nicolagrahampodcast@gmail.com] 00:00 Enjoy The Process 01:33 Ibiza Trip Recap 04:37 Alcohol Boundaries 09:50 Summer Crunch Time 11:51 Why Simple Works 13:20 System One Movement 16:29 System Two Food Standards 25:05 Track Consistency 26:55 Minimum Sleep Standard 30:08 Wrap Up And Invite

6 Mindset Shifts To Help You To Find Freedom and Embrace Summer

Summer Mindset Shift: Ditch the Diet Mentality & Choose Freedom On 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 embrace your body and enjoy summer without missing out. 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 [https://nicolagrahamfitness.com/thrivingwomen] Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle [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 [nicolagrahampodcast@gmail.com] 00:00 Summer Mindset Shift 01:24 Schedule Change Updates 02:50 Awards Shortlist News 03:52 Freedom Over Dieting 07:56 Pool Party Confidence Story 11:49 Heat Bloat and Overwhelm 19:35 No Wagon Just Lifestyle 22:06 Adapt Goals Without FOMO 24:40 Reset Tools and Screen Time 28:48 Rest Recovery Like Athletes 31:58 Maintenance Calories Basics 35:06 Whole Foods Summer Strategy 42:23 Embrace Imperfections Freedom 46:52 Final Wrap and Share

12 Months of Thriving and Consistency: The Fit and Unfiltered Podcast Turns One

In this anniversary episode, I am marking one full year of The Fit and Unfiltered Podcast Reflecting 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 unrealistic online “polished” standards to body and fat-loss comparisons, warning against quick fixes, and emphasising embracing the hard work now to make life easier later. Also highlighting how client interviews resonate most, discusses commitment, sustainable habits, consistency over perfection, hormonal and environmental challenges (including a UK heatwave), and the role of community, coaching, discipline and self-trust in thriving. Especially in your 40s. Listen to Emmas episode here 🎙️ From Client to Inspiration: Balancing Life, Fitness, and Family with Emma Edwards https://open.spotify.com/episode/6QXFE6PsJdRCqonPcPRlBj?si=lljBUa0sTlmFeLb7LLxFDA [https://open.spotify.com/episode/6QXFE6PsJdRCqonPcPRlBj?si=lljBUa0sTlmFeLb7LLxFDA] 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 [https://nicolagrahamfitness.com/thrivingwomen] Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle [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 [nicolagrahampodcast@gmail.com] 00:00 One Year Milestone 02:42 Why Unfiltered Matters 05:26 Podcast Lessons For Fitness 07:22 Comparison And Quick Fixes 12:56 Stories Over Hacks 18:00 Go All In Sooner 21:54 Hormones Heat And Consistency 29:48 Discipline Builds Self Trust 37:02 Consistency Over Perfection 43:52 Thriving In Your 40s 48:13 Thanks Vote And Next Steps

Giving Yourself Permission to Remove Overwhelm: 6 Strategies to Regain Control

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, social media, emails and endless life admin can make everything worse. I explain the difference between observing low mood versus attaching a story to it, and how quick dopamine hits (scrolling, wine, chocolate) can keep us stuck in self-sabotage. Covering practical tools: write a personal morning mantra (even using ChatGPT), close down mental “tabs,” practise letting worries go, set boundaries like no phone in bed, audit what you consume online, and use iPhone/social-blocking tools. Plus a reminder to prioritise walks, goals, presence and self-care when you feel frumpy or overwhelmed. 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 [https://nicolagrahamfitness.com/thrivingwomen] Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle [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 [nicolagrahampodcast@gmail.com] 00:00 Gym Intro and Overwhelm 01:27 Why It Feels Worse Now 02:28 Low Mood Is Normal 03:11 Birthday Party Sleep Crash 04:37 Always On Notifications 06:54 Cycle Hormones and Stories 07:58 Observe Dont Attach 09:01 Dopamine Traps Scrolling 11:26 Morning Mantra Reset 13:52 Close Mental Tabs 15:14 Let It Go Practice 17:01 Audit Social Media Intake 18:42 Block Apps and Barriers 20:04 Care Plan When Low 21:44 Unfollow Mute Cleanse 23:18 Final Wrap Up