Are hidden habits secretly holding you back?

Join me for a deep dive into the often-overlooked lifestyle patterns that undermine your success, no matter how hard you hustle.

In this episode, we are going to uncover:

What self-sabotage really is. Understand why we sometimes derail our goals just when we’re close to breakthrough, and learn how to tap into the psychological roots behind perfectionism, procrastination, fear, and limiting beliefs.

The most common self-sabotaging habits. From unhealthy perfectionism and avoidance, to overtraining and burnout. I break down everyday behaviours that quietly steal your momentum.

How to reclaim control. Get practical tools: spot the triggers, break big goals into bite-sized habits, ditch all-or-nothing thinking, and celebrate the small wins to build real trust in yourself .

Mindset shifts that stick. Explore why returning to habits after a lapse is the real measure of progress, and how to flip the script on failure.

This episode is filled with value, and those hidden habits that could be stopping you from making progress in your wellness journey, both physically and mentally. I can't wait for you to listen.

🎧 Listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

https://linktr.ee/thenicolagrahampodcast

📲 Let’s connect: Instagram - www.instagram.com/nicolagrahamfitness

Welcome back to Fit and Unfiltered

In this solo episode, I’m getting real about something that doesn’t get talked about enough… If you want a healthy lifestyle to stick, it’s not about motivation, it’s about identity. I’ve had a proper blip this week (cold sore + lip blush combo = not ideal for filming 🤦‍♀️) but I showed up anyway – and that’s exactly what this episode is about. I'm sharing 6 key identity traits that I see in the women who don’t just “try to be healthy” – they become that version of themselves. This episode is about: Ditching motivation and building powerful habits Working out even when you don’t feel like it Planning ahead instead of winging it Training for performance, not just fat loss Avoiding quick fixes (they don’t work) Letting go of the “right time” myth If you’ve ever felt like you’re stuck in an all-or-nothing cycle or waiting for things to feel perfect before you commit – this one’s for you. Grab a brew, take notes, and let me know in the comments which part hit home for you.

And if this helped, please share it with someone who needs to hear it 💛 🎧

Listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

📲 Let’s connect: Instagram – @nicolagrahamfitness

Welcome to The Nicola Graham Podcast – a space for real, unfiltered conversations about women’s health, mindset, confidence, and everything in between. I’m Nicola – a coach, mum of two, and someone who’s been through all the phases: chasing the scale, bouncing back after babies, and trying to be “perfect.” This podcast isn’t about the next quick fix – it’s about getting to the root of why we feel the way we do, and what we can actually do to feel stronger, healthier, and more confident in real life. Each week, I’ll share my personal stories, client breakthroughs, and the lessons we’re not taught about showing up for ourselves. Expect honest chats, occasional rants, a few tears, and plenty of laughs. Whether you're a busy mum, a woman trying to find your feet again, or someone who's ready to stop playing small – this podcast is for you. 🎙 New episodes every week 💬 Real talk. No fluff. No filters.

In this BONUS episode I am opening up about the emotional impact of sharing my personal journey and how a painful breakup led me to discover the gym, igniting both physical and mental transformation.

It's about the importance of shifting identity, building discipline, and developing a mindset that supports lasting change. As a mother, talking about the value of leading by example and creating a healthy lifestyle that influences the next generation.

I touch on the power of self-awareness, especially around nutrition and breaking free from negative self-talk. I am encouraging you to take intentional action and embrace the discomfort that comes with true growth.

Enjoy this BONUS episode and stay tuned for more real conversations around Mindset, Fitness, Motherhood and everything in between

🎧 Listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube 📲

Let’s connect: Instagram – @nicolagrahamfitness