Episodes
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Do you need to count calories to lose weight?
Do you need to track calories to lose weight? And is calorie tracking helpful, or can it sometimes make things harder? In this episode, I’m looking at the pros and cons of tracking calories, when it can be a useful tool, when it might be better avoided, and whether there’s a middle ground between...
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Why September Feels Like a Fresh Start
Why does September feel like such a natural time to get back into a routine, even if you don't have children going back to school? After the disruption of summer, the change in seasons and years of associating September with a fresh start, it can feel like the perfect time to make a few changes.…
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Don't Let "What Ifery" Hold You Back
Have you ever talked yourself out of doing something before you've even given it a chance? In this episode of Thrive After 40, I'm talking about something I like to call "what ifery" – that endless stream of "what if this happens?" and "what if that goes wrong?" that can keep us stuck. We'll...
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What to do if you've fallen off the wagon
One meal doesn't undo weeks of progress... but believing you've "fallen off your diet" often does. In this episode of Thrive After 40, I'm talking about why we see healthy eating as something we're either on or off, and how that mindset can keep us stuck in the cycle of starting again every…
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Your Bad Habits Are Trying to Help You
We all have habits we'd love to change, whether it's comfort eating, skipping workouts, procrastinating or reaching for that evening glass of wine. But what if those behaviours aren't the real problem? In this episode of the Thrive After 40 podcast, we explore why the habits that hold us back are...
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The Myth of Balance (And What Works Better)
Life has seasons, yet so many of us expect ourselves to be able to give 100% to everything, all of the time. In this episode of the Thrive After 40 podcast, I talk about why trying to make your health, career, family, relationships and everything else a top priority at the same time often leaves…
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From Overthinking to Just Doing, Nats Story
From Overthinking to Just Doing | Nat's NicFitness Journey One of the biggest reasons women don't start strength training is because they're worried they won't fit in. This week I'm joined by my client Nat for an honest conversation about what it was really like walking into NicFitness for the...
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Why does choosing healthy habits sometimes make you the odd one out?
In this episode, I explore why healthy behaviour is often questioned more than unhealthy behaviour. From turning down a drink at a wedding to being called "crazy" for cycling 100km, we look at why people react when someone does something outside the norm, what psychology might be behind those...
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5 Things New Gym Goers Get Wrong
Starting the gym can feel overwhelming, especially when it seems like everyone else knows exactly what they're doing. In this episode of Thrive After 40, I talk through the five biggest mistakes I see new gym-goers make, from waiting until they're "fit enough" to join, to constantly changing...
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Planning, Preparation & Why It Beats Motivation
Do you ever feel like you're constantly talking yourself into exercising or wondering what to cook for dinner? It might not be a lack of motivation at all. In this episode of Thrive After 40, I explore the power of planning and preparation, and how making decisions in advance can reduce decision...
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My first ever client podcast!
My very first client podcast! I've wanted to bring more client stories to the Thrive After 40 podcast for a while, and I'm delighted that Aimee agreed to be my first guest. In this episode, Aimee shares what made her join NicFitness, the worries she had before walking through the door, and how...
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Is Collagen Worth Taking?
Collagen is one of the most popular supplements on the market, especially for women over 40. It's claimed to improve skin, hair, nails, joints and recovery, but what does the science actually say? In this episode, I take a closer look at collagen, what it is, where it comes from, how the body…
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The Real Reason For Menopausal Weight Gain
Many women feel like they suddenly start gaining weight during menopause despite doing all the same things they've always done. In this episode, I explore what's really going on. We look at the role hormones play, but also the lifestyle factors that often have a much bigger impact than people...
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Stress: The Hard Truth Nobody Wants to Hear
Do you ever feel stressed by situations that seem completely outside your control? In this episode, I explore a perspective on stress that can sometimes be difficult to hear. We talk about personal responsibility, the choices we do have, and why waiting for other people to change often leaves us...
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Do we need big goals?
Do you really need a big fitness goal? When I first became a personal trainer, everything was about SMART goals and having a target to work towards. Lose weight. Run a race. Fit into a smaller dress size. But after nearly 10 years of coaching women over 40, I've realised most people don't need a...
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Should You Eat Back Exercise Calories?
Should you eat back the calories you burn during exercise? It’s one of the most common fat loss questions I get asked and the answer isn’t as straightforward as most people think. In this episode, I break down: What a calorie deficit actually is Why different calculators give different calorie...
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The Stories We Tell Ourselves
We all tell ourselves stories in our heads. “I’m not fit anymore.” “I’m getting slower.” “I’m failing.” I caught myself doing exactly that on a bike ride this week… only to get home and realise I’d actually ridden really well, hit PBs and even got a few QOMs on Strava. So why are we often so much...
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Self-Sabotage, People Pleasing and Boundaries with Alex
Why do we keep getting in our own way, even when we know what to do? In this episode, I’m joined by life coach Alex to talk about self-sabotage, people pleasing and boundaries and how these patterns can affect our health, fitness and confidence. We discuss why so many women over 40 struggle to...
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I walked 107km, here’s what actually happened
This weekend I took on a huge walking challenge… and this episode is a bit different. I wanted to record this not just to share the experience, but to document it for myself. Something I can come back to if I ever consider doing something like this again. I talk about why I signed up, how I...
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Do You Actually Need Electrolytes?
Electrolytes are everywhere right now. Powders, sachets, drinks… all being sold as something you need for energy, hydration and better performance. But do you actually need them? In this episode, I break down what electrolytes really are, where you’re already getting them from, and why a lot of…
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Why Can’t I Love My Body… Even When I Know It’s Strong?
In this episode, I talk about the disconnect so many women feel between knowing their body is strong and capable… but still struggling to like how it looks. After a weekend cycling, I found myself caught between appreciating what my body can do and criticising how it looked in my kit. If you’ve...
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Why Exercise Matters More Than Diet for Living Longer (But You Still Need Both)
Most people think eating well is the key to a longer life. But what if exercise matters more? In this episode, I break down why being fit is one of the strongest predictors of longevity, what exercise does that diet alone can’t, and why focusing only on food might be holding you back. If you’ve...
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Behind The Scenes At NicFitness
In this episode, I’m taking you behind the scenes of NicFitness, how it started, how it’s grown over the last 6 years, and what it’s really like to train here. I talk about who my clients are, what they struggle with when they first start, and how we help them build strength, confidence, and...
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The Truth About “Toning”: What It Really Means (and How to Actually Do It)
“Toning” is one of the most common goals I hear from women over 40. “I don’t want to get bulky, I just want to tone up.” But what does toning actually mean? In this episode of the Thrive After 40 podcast, I break down where the term “toning” originally came from, why it became so popular in the...
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“I Hate the Gym”… Or Do You? Why the Gym Feels So Hard at First
Lots of people say they hate the gym. But when you dig a little deeper, most people don’t actually hate the gym itself. What they really hate is how it makes them feel. Maybe you walk in and don’t know what to do. Maybe you’ve tried before and didn’t see results. Maybe you feel like everyone else...
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Is Your Metabolism Really Slower After 40?
Metabolism is one of the most talked about topics in health and fitness, but very few people actually understand what it is. Many women believe their metabolism slows dramatically after 40 or that menopause “breaks” their metabolism completely. In this episode of the Thrive After 40 podcast, I...
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Healthy food Is Making You Fat
You’re eating healthy. You’ve swapped chocolate for energy balls. Crisps for nuts. Dessert for “clean” snacks. So why aren’t you losing weight? In this episode of Thrive After 40, I break down the difference between healthy and low calorie and why confusing the two could be the reason the scales...
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Snacking: Helpful habit or silent saboteur
Snacking gets blamed for everything. Weight gain. Lack of discipline. A “slow metabolism.” But for most women over 40, snacking isn’t the real problem. It’s a symptom. In this episode of Thrive After 40, I break down what snacking actually is, why we reach for snacks, when it becomes detrimental,...
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Why Your Good Habits Are Slipping (And How to Stop It Early)
Ever feel like your healthy habits are slowly drifting, even though you haven’t “quit”? This episode is all about spotting the early warning signs before things unravel and knowing exactly what to do when consistency starts to wobble. If you’ve been telling yourself you’ll “start again next…
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Meal Prep: Cheat or Genius? The Truth About Prep Kitchens
Short on time and not a confident cook? This episode is for you. In today’s Thrive After 40, I’m breaking down prep kitchens and meal prep companies, what they actually offer, and whether they’re worth it if you’re busy and don’t enjoy cooking. We talk about: What prep kitchens and meal prep...
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Low Fibre Is the Problem: How to Get More Fibre Into Your Diet After 40
If your digestion feels off, you’re always hungry, or fat loss feels harder than it should, low fibre is often the problem. In this episode of the Thrive After 40 podcast, I explain what fibre actually is, why it matters more as we get older, and why so many women over 40 aren’t getting enough of...
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Why We Put Off the Things We Don’t Know How to Do
This is the first time I’ve recorded my podcast on video, and honestly, it took me months to press record. Not because I didn’t want to do it, but because I didn’t know how to do it. In this episode, I talk about why we put things off when they feel unfamiliar or overwhelming, why procrastination...
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Setting Yourself Up for January Success
January is the month everyone “starts again”… but why do so many women fall off their fitness and nutrition goals before the month is even over? In this episode, we talk about how to set yourself up for real, lasting success, not just a two-week burst of motivation. I dive into the common…
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Tips On Meal Planning and Prep
If you want to eat well, reduce stress around mealtimes, and actually stay consistent with your healthy habits, this episode is going to help massively. Today we’re diving into practical, realistic meal planning and meal prep, especially for women over 40 who want more energy, better nutrition…
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Where to Start with Resistance Training
If you’re a woman over 40 and want to start resistance training but don’t know where to begin, this episode will give you the clarity and confidence you need. I’m breaking down why strength training should be a non-negotiable part of your routine, what resistance training actually means, how...
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Why Every Woman Over 40 Can Benefit from Yoga with Hannah
In this episode I’m joined by yoga teacher Hannah to explore how yoga can help women over 40 feel stronger, calmer, and more connected to their bodies. We talk about flexibility, balance, stress relief, and how yoga can support both physical and emotional wellbeing, no matter your starting point....
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The Power of a Positive Mindset (Without Falling into Toxic Positivity)
Your mindset shapes how you see yourself, your potential, and what’s possible, especially after 40. In this episode of Thrive After 40, we explore the difference between a fixed and growth mindset, how to build genuine positivity (without falling into toxic positivity), and how to recognise and...
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Why Putting Yourself First Isn’t Selfish, It’s Essential
Do you ever feel guilty for putting yourself first? You’re not alone. Many women over 40 have spent years taking care of everyone else, partners, children, parents, even colleagues, while putting their own needs last. In this episode of Thrive After 40, we’re talking about why it’s time to change...
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The Healing Power of Breath for Women Over 40
Breathwork practitioner Nina joins me to explore the mind–body connection for women over 40. We dive into how intentional breathing can soothe the nervous system, ease anxiety, support hormonal changes, and create emotional balance during this phase of life. This episode includes simple…
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Why You’re Not Motivated to Train and How to Fix It
Ever struggle to find the motivation to hit the gym? You’re not alone. In this episode, we break down why so many people lose drive to train, from not having a plan, to not seeing progress, and how to fix it. Learn simple, actionable tips to build consistency, stay motivated, and actually start...
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The power of saying no and people pleasing
In this episode of Thrive After 40, we explore the quiet but powerful art of saying no. Why do we say yes when our hearts whisper no? How does people-pleasing affect our energy, our mental health, and our relationships? Join me as we reflect on why people-pleasing often isn’t about others at all,...
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Supplement series - Magnesium
Magnesium is one of the most important minerals for women over 40, but do you know which type you should take? In this episode, we break down what magnesium does, why it matters for sleep, energy, and bone health, and how to choose the right form for your body. You can find out more about my...
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Supplement series - Creatine
Think creatine’s just for bodybuilders? Think again. In this 5-minute episode, I’ll share how this well-researched supplement can help women over 40 stay strong, energetic, and sharp. Here is creatine chest sheet for you to read...
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Killer Claims: Sorting Fact from Fear in Food Talk
There’s been a lot of buzz lately about ultra-processed foods , especially after a well-known fitness influencer launched a protein bar called “Killer” and claimed it could harm your health. But are ultra-processed foods really that dangerous? In this episode, we unpack what ultra-processed...
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Alcohol and women over 40
Join me as I explore the often-overlooked relationship between alcohol and women over 40. From the hidden calories in wine, beer, and spirits to the way alcohol interacts with hormones, stress, and menopause symptoms, this podcast unpacks what really happens in our bodies and minds when we drink....
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Simple hydration hacks
Struggling to drink enough water? In this quick episode, I share simple, science-backed hacks like habit stacking, smart water bottles, and even the rubber band trick, to help you stay hydrated without the hassle. You can find out more about my services here https://www.nicfitness.co.uk/ Email me...
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Staying on track with your goals through the winter
Winter can make it tough to stay motivated — the cold, the dark mornings, and that constant pull of the sofa and duvet. In this episode, I’m diving into how to keep moving towards your goals even when all you want to do is hibernate until spring. We’ll talk about Seasonal Affective Disorder (SAD)...
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Easy Ways to Boost Your Protein
Getting enough protein doesn’t have to be complicated. In this short episode, I share practical and realistic ways to boost your protein intake throughout the day. From easy breakfast upgrades to smarter snacks and simple meal planning strategies, these tips will help you feel fuller, support…
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Cardio vs Strength Training: Which Should You Choose?
Should you spend more time pounding the pavement or picking up weights? In this episode, we break down the benefits of cardio and strength training, what actually counts as each, and the guidelines for getting the most out of them. We’ll tackle the most common myths, like whether cardio really...
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Overcoming emotional eating
Are you finding yourself reaching for food when you’re not even hungry? You’re not alone. In this episode of Thrive After 40, we dive into emotional eating, why it happens, especially during peri- and menopause and how to break the cycle for good. We’ll explore: What emotional eating really is…
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