Aug 20, 2026 · 31 min · 10 segments
In this episode of Fit and Unfiltered, I share my framework of 10 reminders to help you cut through overwhelm and get clear on how to restart or recommit to fitness. Especially if you're a woman over…
Nicola GrahamHost
And so, number one, and this is a pretty powerful one, ladies, this is street talking today, is that you are in control of the effort that you put in at all times.
But I think where the nuance lies, and we've got to get really clear on, and accepting of, is that your 100% is not going to look the same every day.
Your 100% on a day when you're back to back in meetings and then you've got to pick the kids up and you've got to take them to their clubs and then you get home and you cook dinner and before you look it's 8.30 and you've still not sat down.
Your 100% on that day is going to look different to the 100% day when you're working from home, you've got the chance to go to the gym, you can get out for a walk at lunch, you can put the dinner in the slow cooker because you're working.
And I think when we can embody that and acknowledge that, I think that's powerful.
It's not the more effort that you make, the faster you'll get to the reward or the effort, the harder that you push.
And so the effort that we put in sometimes is going to be the effort to take a step back, the effort to turn off our notifications, the effort to just get out on the grass and ground or walk, the effort to cut ourselves some slack, like absolutely.
The effort behind our nutrition and our training matters, really matters if you want to get in great shape.
Number two, the daily dose of outdoor movement, whether it's a 10 minute walk or more, will do more to regulate your central nervous system than any supplement that you are taking.
Everybody wants to know the best supplement to help you sleep, to stay regulated, to manage your digestion, to manage your cravings.
That little daily dose of getting outside is going to help regulate your nervous system more than any supplement.
And so, number one, and this is a pretty powerful one, ladies, this is street talking today, is that you are in control of the effort that you put in at all times.
But I think where the nuance lies, and we've got to get really clear on, and accepting of, is that your 100% is not going to look the same every day.
Your 100% on a day when you're back to back in meetings and then you've got to pick the kids up and you've got to take them to their clubs and then you get home and you cook dinner and before you look it's 8.30 and you've still not sat down.
Your 100% on that day is going to look different to the 100% day when you're working from home, you've got the chance to go to the gym, you can get out for a walk at lunch, you can put the dinner in the slow cooker because you're working.
And I think when we can embody that and acknowledge that, I think that's powerful.
It's not the more effort that you make, the faster you'll get to the reward or the effort, the harder that you push.
And so the effort that we put in sometimes is going to be the effort to take a step back, the effort to turn off our notifications, the effort to just get out on the grass and ground or walk, the effort to cut ourselves some slack, like absolutely.
The effort behind our nutrition and our training matters, really matters if you want to get in great shape.
Number two, the daily dose of outdoor movement, whether it's a 10 minute walk or more, will do more to regulate your central nervous system than any supplement that you are taking.
Everybody wants to know the best supplement to help you sleep, to stay regulated, to manage your digestion, to manage your cravings.
That little daily dose of getting outside is going to help regulate your nervous system more than any supplement.
The rest of this transcript — segmented and speaker-labeled, so you land on the exact moment something was said
Search every transcript — by keyword, by phrase, or by meaning, across every show Radar indexes
Trends — what is surging across podcasts, measured against its own baseline
Alerts — when a name you follow appears in a newly indexed episode
No account is needed to search Radar.