The Fit and Unfiltered Podcast

Food Guilt, Identity & Getting Back to Normal In this episode, I talk about why so many of us come back from holidays, weekends away or meals out and fixate on what we ate, letting guilt drown out the memories. Using my own 10-day holiday as a case study, I explain that it’s rarely the food or drink that sets us back, but the story we tell ourselves afterwards (“I’ve blown it”), which triggers all-or-nothing thinking, overeating and self-sabotage. I link food guilt to diet culture rules and the on-plan/off-plan mindset, and share why lasting results come from an identity shift: moving from “I’m on a diet” to “I’m a woman who looks after herself.” Giving practical steps to name guilt, ask what that woman would do next, and use anchors like routines, steps, hydration, sleep and a solid next meal to get straight back to normal. If you resonated with this episode, and found it useful, make sure to like, comment, subscribe and share it with a friend. 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 [email protected] 00:00 Post Holiday Food Guilt 01:23 Why I Rarely Share Indulgence 03:50 Holiday Case Study Setup 04:26 All Or Nothing Spiral 06:54 Diet Rules Create Guilt 09:26 Emotional Fitness Skills 12:32 Building Capacity And Consistency 14:44 Identity Shift Explained 17:16 Three Practical Steps 18:59 Anchors And Compounding Choices 22:12 Define Your Real Goal 23:59 You Are Worthy Of Support 25:20 Key Takeaways And Outro

In this episode of Fit and Unfiltered I am sharing my top 10 no-brainers for women thriving in their 40s and why November is the month that makes or breaks your results before Christmas even arrives.Small habits start slipping this time of year. Fewer steps, missed sessions, extra snacks, social calories adding up. Before you know it December feels like damage control instead of something to actually enjoy.I talk through how the Thriving Women November Challenge helps you stay consistent, accountable and strategic so that by the time December arrives your body is in a strong place and you can enjoy the festive season with flexibility, not guilt.My 10 no-brainers include everything from your nighttime routine and how you handle alcohol, to what to eat before a party, why you should never swap your weights for cardio, and the one thing most women leave until January that they should be doing right now.Simple. Practical. No excuses.If you resonated with this episode, and found it useful, make sure to like, comment, subscribe and share it with a friend.Looking for further support? This is how You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via [email protected]:00 Top 10 No Brainers01:23 November Challenge Setup05:36 80 20 Holiday Strategy09:01 No Brainer 1 Skincare Ritual12:59 No Brainer 2 Say No14:27 No Brainer 3 Toast Without Alcohol15:52 No Brainer 4 Protein Before Parties17:20 No Brainer 5 Plan Alcohol22:11 No Brainer 6 Pack Gym Kit23:12 No Brainer 7 Keep Lifting25:11 No Brainer 8 Morning Daylight28:28 No Brainer 9 Book Sessions Early31:46 No Brainer 10 Ask For Help35:35 Wrap Up And Checklist

From Collapse to Heart Transplant: Jodie’s Story of Resilience, Mindset & Starting Again In this episode, I’m joined by Jodie, who shares her journey from being a lifelong athlete and personal trainer to collapsing at 23 and being diagnosed with ARVC, a genetic heart condition that ended her ability to train and work in fitness. Over the next decade she faced repeated hospitalisations, ICD shocks and worsening heart failure, before being told a transplant was her only option. Jodie talks through being listed for transplant, being moved to the urgent list, receiving the call, and surviving a post-transplant coma, sepsis and multiple organ failure. She explains how loss of blood flow led to bilateral below-knee amputations and finger-tip loss, and how motherhood, gratitude and small daily goals helped her rebuild. We also explore mindset, resilience, rest, boundaries with social media, movement, and why investing in your health matters at any age. You can follow Jodie on Instagram via @jodie_heart_transplant_journey / https://www.instagram.com/jodie_heart_transplant_journeyMake sure to like, follow and share if you enjoyed this episode of The Fit and Unfiltered Podcast.Looking for further support? This is how You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via [email protected]:00 Welcome and Guest Intro 01:47 Jodie’s Athletic Background 03:09 Collapse and Heart Diagnosis 04:57 Living With ARVC 08:10 Transplant Decision Point 10:02 Assessment and Heart Failure 14:41 Waiting List and Hospital Admission 17:32 Match Day Mindset 19:33 Gratitude and Daily Perspective 23:41 Mindset Tools and Small Goals 31:14 Transplant Surgery and Coma 34:30 Sepsis and Amputation Reality 38:59 Life After Trauma Mindset 40:50 Stop People Pleasing 42:51 Second Chance Mindset 44:54 Health Foundations Matter 46:36 Comfort Zone Growth 50:23 Health Over Aesthetics 54:49 Daily Movement Rituals 59:01 Invest In Yourself 01:03:01 Rest And Recovery 01:05:10 Phone Boundaries At Night 01:07:56 Mommy Robot Legs 01:13:59 Purpose And Public Speaking

Stop Waiting for the ‘Perfect Time’: My 4 Non‑Negotiables to Stay in Shape 365 Days a Year In this episode of the Fit and Unfiltered podcast, I talk about why waiting for half term, holidays, birthdays or Christmas to pass keeps you stuck, and how you can stay in incredible shape 365 days a year by locking in four non‑negotiables. I share a mindset shift I’m practising myself: using bedtime to “dream big” (rather than worry), noticing your first thoughts in the morning, avoiding phone-first habits, and using brain dumps or a daily prompt like The Secret 365 to set your subconscious up well. So you can feel your best without relying on a “magic date” like January. 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 [email protected] 00:00 Stop Waiting to Start 01:13 Half Term Reality Check 02:52 Dream Big Before Bed 07:10 Vision Boards and Worry Loops 11:41 Non Negotiable One Mindset 21:05 Non Negotiable Two Daily Movement 27:14 Non Negotiable Three Strength Training 30:46 Non Negotiable Four Nutrition Awareness 37:04 Get Support and Take Action 42:26 Final Pep Talk and Wrap Up

Pelvic Floor Health, Confidence & Perimenopause (with Charlotte from Elevate Women’s Wellness)In this episode of the Fit & Unfiltered podcast, I’m joined by Charlotte, pelvic health specialist and founder of Elevate Women’s Wellness, who I met at a wellness event and knew my community needed to hear from.Charlotte shares her experience as a mum of four who developed pelvic floor issues after childbirth, struggled to get NHS support, and ultimately found relief using an electromagnetic “chair” treatment in six sessions, prompting her to help other women.We discuss how common symptoms like leaking, urgency, frequency, waking at night, prolapse sensations, constipation, and even low back pain are often normalised, and how pelvic floor health matters across the whole lifespan, especially as oestrogen declines in perimenopause.Charlotte explains tight versus weak pelvic floors, the role of breath and nervous system regulation, why hydration matters, and gives a practical 360 breathing technique and simple starting steps, plus where to find her on Instagram and in Birkenhead.You can connect with Charlotte via her Instagram page @elevate.womens.wellnesswww.instagram.com/elevate.womens.wellnessLooking for further support? This is how You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via [email protected]:00 Welcome and Guest Intro00:53 Charlottes Pelvic Floor Journey03:53 Why She Started the Business05:17 Host Postpartum Story06:53 Common Pelvic Floor Symptoms10:22 Hidden Signs and Body Links12:55 Its Never Too Late15:52 Confidence Worthiness and Intimacy28:20 Perimenopause and Constipation30:41 Tight Yet Weak31:12 Chair Strength Boost31:49 How The Chair Works33:53 Proprioception With Ball35:41 Kegels And Getting Assessed38:29 Apps Eggs And Real Training40:38 Breathing During Lifts43:35 Perimenopause Pelvic Changes49:44 Hydration And Bladder Irritation52:40 Master 360 Breathing57:33 Find Charlotte And Wrap Up

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 the next 12 weeks to avoid the slow undoing that leads to a January restart, and instead focus on small daily habits, standards and an identity shift.I also introduce my printable blueprint (which you can download via the link below) to help you review the Thriving pillars (mindset, fitness, nutrition, stress, sleep), set 3-5 non-negotiables with maximum and minimum standards, reduce perfectionism, and build real consistency with support and accountability.The Final Quarter Blueprint https://nicolagrahamfitness.com/thefinalquarterblueprintLooking for further support? This is how You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via [email protected]:00 Decisions Over Information02:02 Last Quarter Momentum03:27 Small Habits Slip05:29 Identity Shift Needed06:28 Blueprint Framework07:05 Minimum Maximum Standards08:13 Non Negotiables Example09:11 Practice Better Choices11:19 Get Clear Take Action14:48 Wrap Up Next Steps

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 actions that create evidence you can trust yourself.I also answer two audience questions on balancing cardio and strength for fat loss, and what to actually do when you wake up in perimenopausal rage with only 30 minutes to spare before the day begins.If this resonated, please do subscribe so you never miss an episode and share it with a woman in your life who needs to hear this.Looking for further support? This is how You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via [email protected]:00 Hormonal Wave Intro00:17 Wellness Event Takeaways02:20 Out of Groove Confession04:27 Plan Beats Motivation06:54 Rewrite Cycle Rules11:12 Stop the Self Beatdown13:20 Build Resilience Evidence16:57 Thriving and Nutrition Shift20:42 Cardio vs Strength for Fat Loss25:24 Morning Rage Reset Routine28:42 Front Load Calories Calm34:25 Come Home to Yourself35:06 Final Breath and Next Steps

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 cover the practical steps you can take right now to manage it. From timing your wine and caffeine, to optimising your evening meals, cooling your sleep environment and why magnesium bisglycinate might be the game changer you have been missing.If this resonated, please do subscribe so you never miss an episode and share it with a woman in your life who needs to hear this.Looking for further support? This is how You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via [email protected]:00 Night Waking Intro00:58 Awards Gratitude Update04:52 Why Sleep Matters07:20 3 AM Wake Story11:15 Estrogen And Adrenaline14:59 Progesterone And Calm23:04 Thermostat And Sweats25:34 Stop Normalizing It28:08 Alcohol And Hydration32:47 Blood Sugar At Night37:36 Action Plan Checklist39:53 Magnesium And Caffeine43:53 Wrap Up And Next Steps

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 actually keeps you on track long term.And I share four simple systems you can plug into your everyday life right now: creating energy through non-negotiable training and steps, systemising your fuel with default meals and planning, prioritising recovery with boundaries and white space especially around screens and bedtime, and building self accountability by starting small, following through and acknowledging your wins.Looking for further support? This is how You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via [email protected]:00 September Reset Reality01:04 Festival Talk Setup02:21 Sore Throat Tangent03:57 Goals to Daily Roadmap06:08 Motivation vs Defaults08:11 Identity Over Aesthetics09:32 Gym Chat Perspective Shift14:46 Four Systems Explained17:29 Energy System Basics20:11 Nonnegotiable Movement Plan21:29 Steps Check System23:32 Habit Stacking Walks24:54 Fuel System Basics26:32 Meal Planning Defaults28:25 Batch Cooking Shortcuts31:38 Recovery and White Space37:25 Accountability to Yourself40:53 Celebrate Wins Momentum45:22 Community and Closing

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 up online and explain how we often assume others are judging us when they’re usually focused on themselves.Giving you four practical steps: get specific about who you fear is judging you, take decisions out of the moment with pre-planned boundaries, build evidence of your capability by tracking wins, and get around like-minded people who support your growth, including the Thriving Women community.Looking for further support? This is how You Can Work With Me...Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomenCheck out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyleIf you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitnessAnd if you want to get in touch? Send me an email via [email protected]:00 Fear of Judgment Intro00:49 Gym Anxiety Story03:39 Alcohol and Social Pressure08:03 Self Doubt and Spotlight Effect17:40 Practical Steps Phase One19:53 Boundaries and Gym Game Plan22:17 Build Evidence and Wins25:24 Find Your People29:27 Wrap Up and Next Steps