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