In this podcast Nicki talks through a host of questions from her coaching clients. Questions include:
How often should you aim to strength train a week to see progress??
If I aimed for twice a week and then swim once a week and the other days focus more on steps is this enough??
I’m trying to work out what would be achievable in a week but also give myself something to aim for!
Is there anything I could be doing to lose more weight or is the slow progress quite normal. Will I get to a point where if I don’t either up my exercise or reduce my calories that my progress will stop?
There seems to be options of having extra protein in so many foods now from bagels to cheese , yoghurt’s etc. All of these do seem to be more expensive and are they really that good for you? I like to try and eat everything as natural as possible so feel a bit dubious about these products, but would appreciate your thoughts on whether they are as healthy as just eating naturally higher protein foods.
"I think the only question I have is about water consumption as this has appeared on the app as a daily task. How much should I drink? I do like Tea and coffee and have probably around 4/5 a day alongside water. I have been having hot lemon water over the past few weeks too. How much water should I drink and does this include the tea and coffee too?
You see these water bottles marked with hours in the day that you should be drinking water, are these correct? "
"I am having a very negative week (mindset/hormonal), last time I was here I managed to stick with it and then saw a drop in weight a week later. However, I have plateaued for the last 3 weeks, unfortunately I also saw a very unflattering photograph of myself. Other aspects are more in control, but I am really struggling to get it right with my food choices. I am so tempted to go back to some of my extreme measures of cutting things out etc. How can I best snap myself out of this?
Down the line, there will be times when I am out of the country for in excess of a month, I will be in completely different environments with different food options. Mostly reliant on things I am not cooking or making myself. What is the best strategy for this?"
For more advice or to sign up to the next coaching intake visit www.nprovefitness.co.uk
In this weeks episode Nicki covers a wide range of topics from her clients including:
How do I sell myself in a job interview?! Any tips for building on self esteem and self worth?!
How do I kick myself back into a positive mind set and not let life challenge he's set me back to old ways
I have quite a ‘clicky’ elbow sometimes when doing press ups but it’s not painful so I assume it’s nothing to worry about?
Is it a good thing to reduce what you eat if you’re not hungry and/or not feeling 100% ? As some days , even after being busy throughout the day I just don’t want to eat that much , will this hinder fat loss?
For coaching enquiries visit www.nprovefitness.co.uk
In this Q&A session Nicki covers all the questions from the BE-FREE Coaching group.
She covers topics including how your old mindset is dictating your future success, Emotional Eating and restriction, choosing your exercise type and so much more
For coaching enquiries visit www.nprovefitness.co.uk
As the first week of BE-FREE-in-8 concludes, Nicki answers all the questions that have arisen in the client group and they proceed with making lifestyle changes to help progress with their fat loss and health goals.
for more coaching support visit www.nprovefitness.co.uk
Are weekends the reason you are getting the results you desire. Are you focussing super hard Mon-Fri and then the weekends go totally off track? Do you struggle to find a way to balance things at the weekend?
In this episode Nicki talks about how to make your weekends work for you and your goals. You don't need to sacrifice your social life but you will want to consider your choices so they can align with your goals
If you want further coaching support then join the next intake of Be-FREE-in-8. nPROVE Fitness - BEFREE IN 8
Do you need, want or choose to work out from home? Exercising at home can easily be the most convenient and cost efficient way to exercise but it is notorious for stumping progress when compared to workouts in gyms and classes. But why?
Nicki explains how you can make home workouts work for you, enabling the same gains as can be achieved in the gym environment, just with a little more imagination and adaptions.
In this Q&A episode, Nicki covers 3 topics:
1. Should calorie intake change when stopping breastfeeding
2. How to manage stress
3. What to do when you're not making the progress you expect
For further coaching support and 1-2-1 guidance to help you achieve your goals, head over to nPROVE Fitness - BEFREE IN 8
Daily gratitude is a way of improving your mental wellbeing. Not only can this help you feel happier and more content day to day, but oit can be the catalyst for you being able to complete actions that'll help your future self too.
There are many forms and ways to do daily gratitude, with no exact mechanism, it's finding a way which works for you on a practical level and also aligns with your values.
Take a listen to develop a better understanding and awareness of how it can impact you and how to start doing it today.
For coaching enquiries visit www.nprovefitness.co.uk
Seeking coaching support whether it be for the first time or for a second time is NOT failure. Just because you may feel like you should know what to do, and you think you should be able to make the changes needed to reach your goals, does not me you've failed in not doing so. Longterm change is based on lifestyle, habits and behaviours. If change happens that was unforeseen to your life then the resulting actions, behaviours, mindset, stress level can all play a huge impact on your journey.
In this episode, Nicki talks through some practical advice on what to do if you find yourself in this situation. For some the advice will be enough to get them back to the journey and goals they want, for others, having a coach to support you through the period of change can be the best choice for you. For all coaching support please head over to www.nprovefitness.co.uk click on the online coaching section and apply for support.
It's one thing knowing you need to do it. It's another thing wanting to do it. And it's an even bigger thing actually starting to do it.
Strength training is so fundamental for everyone to do but it can seem like a very scary and alien thing to start. Too much information on social media, expensive gym memberships, equipment that needs instruction manuals, the overwhelm can be too much.
Nicki wants to break that down. So listen in and find out how to start your strength training journey.
Want more support? Then why not attend one of nPROVE Fitness's classes in person to be shown exactly what to do.
Top tips for finding balance in life and not letting outside noise around dieting and body image take over. How to stop the comparison game and letting it affect your progress and mindset.
For more help and support join the next intake of BE-FREE-IN-8 by visiting www.nprovefitness.co.uk
When chasing a fat loss goal it can seem easy to want every day to be the same, to be able to play out your new healthy living habits like clockwork with ease. But that's not life. Whether you choose for life to be different, or it just is different, you'll find yourself in different environments and situations that you need to adapt to.
Just during 1 year you'll have birthdays, christmas, social events, work travel, sickness, school holiday childcare and much more. Throw in bigger life changes like new jobs, new relationships, new friendships, new house.....and you're environment is going to change. Learning to adapt to that change is key to success
For support reaching your goals join the next intake of BE-FREE-IN-8. For more information visit:
www.nprovefitness.co.uk
23/7/25) In this weekly Q&A Nicki covers the questions posed from her coaching clients. this week they include:
Will exercise help reduce belly fat
How much water is optimal
How to improve strength at home
Is cold turkey a good approach for cutting out foods.
Are there any common habits or mindsets between those that succeed and those that don't reach their goals
Weekly Q&A session 9/7/25
Some general guidance of how to weave these new eating habits and prep habits into a busy lifestyle..
What really is the best exercise for fat loss, quick fat loss? Is it cardio or Strength training
When life feels overwhelmingly busy…how to not loose sight of your goals and/or health.
Does caffeine intake have a huge impact on hormones/health?
Should I be trying to spreading my walks throughout the day or does it not really matter as long as I am doing it?
In this Q&A from 25/6/25, Nicki talks through all the questions posed from her coaching clients. Topics include:
Impact of coffee on mood and hunger
Why you shouldn't exercise off the food you eat
The internal voice that belittles our worth
How to enjoy "treats" with your family
Visit www.nprovefitness.co.uk for more coaching suport
Achieved your goals? Great! I bet you thought you'd have asense of euphoria? The chances are it felt rather empty. Instead you are left pondering“what now?”. In this podcast Nicki talks about the reality of reaching your goals,what it will feel like and what to expect.
If you want help achieving your goals then join the nextcoaching intake starting 15th June.
www.nprovefitness.co.uk
In this Q&A session, Nicki discusses a range of topics covering:
How to exercise at home with kids around
How to get motivated by mobility
Will creatine make you look like Popeye
How to curb your evening eating habits so you progress with your goals.
For more information visit www.nprovefitness.co.uk
This podcast episode delves into our thought process about situations and how our deep routes subconscious leads us to continue to repeat actions and behaviours that don't align with our current goals.
Not only does a BBQ not need to derail you from your goals, it can also help progress you there. The change is in your mindset.
For help in changing your mindset, changing your actions and reaching your goals, join the next BE-FREE-in-8 group starting mind June. visit www.nprovefitness.co.uk to fill out an application form.
BE-FREE-IN-8 Q&A from 14 May 25
How to best deal with hunger cravings when tired from working nights
Are supplements really worth the money and will them improve Seasonal Affective Disorder (SAD) and sleep quality
Is switching a snack for a caffine drink a good idea?
For more coaching support, visit www.nprovefitness.co.uk or visit my IG page. Nprove_fitness
30th April Q&A.
Question and answers session with the Be-FREE-in-8 coaching clients. Wide range of topics covered.
For coaching support visit www.nprovefitness.co.uk