Health, wellbeing and fat loss coaching. The lifelong way. Compassionate coaching that is flexible to busy lives and minds. Educate NOT Dictate is my motto to coaching.
In this week's Q&A, Nicki talks through the following questions from her client:
How to keep focussed on the end goal, and could that end goal change?
How much fats and carbs should we be aiming for daily?
Can protein shake powder be used in other meals?
The importance (or not) of exercise for fat loss goals and should you stop tracking food when not exercising.
11 Feb 2026
Q&A How do you fight against the bleak times
In this week's podcast, Nicki talks through all the questions from her online coaching clients:
1. Now I have purchased some resistance bands are there any other exercises I can do to strength my knees other than the stepping to the side and back again?
2. How do you fight against the bleak times when all you want is to allow yourself to fall into the hole and just say "fuck it"?
3. I feel that I am correctly tracking my calories, however some days I really struggle to hit 1600 even with three meals - do you think I'm missing something or is this likely?
4. I have found it relatively ok until now to stick to the calories I have been set. This week though, I have felt more hungry and have consistently gone over my calories by around 100 but I haven’t been able to not give into this.
5. I feel I’m using too many calories for my breakfasts, have you got any advice how I can change these up so I’m only consuming around the 300 calorie mark for them?
6. As you know I’m terrible at stretching any advice on how i can implement this ? I say all the time I'm going to do it but I find time so hard especially at the minute I love to exercise so will always squeeze that in but starting to feel old
28 Jan 2026
Q&A. There's a question for everyone
In this week's Q&A Nicki talks through all of the following questions:
1. What do you think about creatine and should I be having it everyday, even if I'm not working out?
2.Is there any thing small I could buy to use at home with exercises to help improve my knee and hip pain.
3.If you plan your calories in as you are making a meal and then you don't eat all of the meal do you just guess how much you didnt have or leave the complete meal in the tracker?
One evening this week, I was so busy and didn’t get home until 9:30, by which time I didn’t want to make dinner. During the day I had breakfast, lunch, and snacks so wasn’t really that hungry at all (and I was exhausted) I went to bed without having a ‘dinner’ as such. My calories were way lower and than my goal.
Is this ok? Will it hinder any fat loss at all? Should I have eaten something to boost up my calories a little bit? Even if it was just a ‘sweet treat’?
4.Because I’ve been enjoying my weight lifting classes at the gym so much, at the weekend (when they don’t have any classes) I’ve been eager to go and do a workout. But I have absolutely no idea where to start and don’t want to look like a total beginner who doesn’t know what they’re doing. Any advice to anything little I can do to build my confidence in there getting started?
5. I am still worried about my protein level being to high. Do you suggest taking the protein powder out of my breakfast? Or what else can I do?
How accurate is the calorie burn function on a watch? If I appear to have a 1000 calorie deficit in a day how likely is this to be accurate?
6. Any tips for peer pressure when out for a meal with friends who are the ones that say things like ‘don’t be silly, have a pudding’
7. In the sleep video you mention about no screens in the wind down time before going to bed. How long should the wind down time be? Currently I watch some TV before going upstairs to clean my teeth and get ready for bed.
8. how to stop eating everything in sight when poorly
9.any advise on how to navigate bordom when you can’t avoid it but surround by sweets /cake . i find it really tricky when at my in-laws but i can’t really avoid going there sometimes we will spend all day there ( due to animals and husbands work) but il get bored just waiting around . which is what happens and the weekend . my mother in law is terrible at buying junk food and no matter how much i say none of us need it or want it she still buys it . it really tests my will power and when im feeling abit crappy it’s hard to avoid .
10. My measurements feel like they are either not accurate or nothing is changing, but the scales/photos say different - why is this?
11. I have some hip pain, some days is fine and other days is painful, I can't get to the bottom of it. It doesn't stop me from doing gentle exercise but I am just a bit worried about doing your strength class on Thursday night, I really want to come, but if any pain can exercises we modified within reason?
12. I feel like I am struggling to have the perfect week and progress is slow and my weekends are my downfall. Some weekends I can nail it and some just go peep tong.
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Spotify
5.0 / 5
2 ratings
Podcast Authority Score: 51 / 100
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Quality
75
Social presence
0
YouTube
0
Engagement
68
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