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Your old life is going to cost you your new one. Are you going to pay the cost of regret or the cost of discomfort?

This video will explore a surrender experiment I went through over the last ten days and I nearly missed the test. Remember, when you are about to step into your desired reality, the universe will send you tests to see if you can sit in the discomfort or if you default back to your old identity. You will pass the test with your willingness to bear the discomfort. I chat about losing friends, loved ones & understanding that people will misunderstand you when you are going after your goals and dreams. We discuss, the fear that comes up when you are going after your dream life & how that fear is just an illusion, it is trying to keep you in the familiar but familiarity equals mediocrity and mediocrity does not build your dreams. You have the gifts, talents & skills to go after your goals and dreams, are you willing to pay the cost of discomfort and being misunderstood to live a life of authenticity or are you going to live in safety and wonder ‘what if?’ when you are on your deathbed. The choice is yours.

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Together my co-founder Emma and I put everything we know that built us 3 six-figure businesses in under two years into our Private Members Club of like minded entrepreneurs which includes Live Calls, a Content Playbook, a Sales Playbook, Mindset Mastery and In Person Live Masterminds to help you grow and scale your social media & business.
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No more throwing spaghetti at a wall hoping something sticks. You will actually have strategy for your content & sales alongside the mindset to hold the money and business you are building.

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In this episode, I sit down with Emily Phelan, a mental fitness expert and performance psychologist, who went from screaming in pain during panic attacks in a New York apartment to helping elite athletes, entrepreneurs, and everyday people rewire their brains and reclaim their lives.

Emily's story isn't about avoiding fear or waiting until you feel ready. It's about a girl who had it all figured out at eight years old — confident, full of life, singing and dancing through school — until the world told her to be smaller. It's about conforming her way through secondary school and college, drinking to escape, and moving across the world twice thinking a new environment would fix her — only to realize she was running from herself the entire time.

This episode is for anyone who's been running from themselves, thinking a new city, a new job, or a new relationship will fix them. It's for the person who's been told they're too much, too loud, too different — and spent years making themselves smaller to fit in. It's for anyone who's ever had a panic attack and thought there was something fundamentally wrong with them.

Because here's what Emily knows:
You don't need a new environment. You need to face yourself.
You don't need to be born confident. You need to train your mind.
Mental fitness is the difference between surviving and thriving.

If Emily can go from panic attacks in a New York apartment to becoming a mental fitness expert helping elite athletes and entrepreneurs perform at the highest level, what's stopping you from training your brain?

So ask yourself:
Am I running from my emotions or am I facing them?
Am I training my mind like I train my body?
What would happen if I just started — two minutes of meditation, breathwork, or visualization — and stuck with it?

Tune in, take notes, and get ready to stop running and start regulating.

P.S. Emily built the Perform Within app because she needed it when she was younger. If you're an athlete, entrepreneur, or just someone who wants to get mentally fit, check it out. It's practical, accessible, and designed for real people — not just the quantum field crew.

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Fear isn't your enemy your old identity is. In this episode, I break down exactly how to redefine fear, stop self-sabotaging, and start acting like your highest self TODAY.

✨ Key takeaways:
• Why fear is just your old identity screaming for survival
• How to respond instead of react to break old patterns
• The self-observer technique for mental fitness
• Why you don't need confidence first you build it by doing scared

Stop waiting for permission. Your potential is calling.

In this episode, I'm breaking down exactly how to brainwash your subconscious mind into a new reality — and why operating from your old identity is keeping you stuck in lack, fear, and analysis paralysis.

Because here's the truth most people miss:
You don't attract what you want.
You attract who you are.
And your old stories are trying to keep you safe — but they're actually keeping you small.

Too many people are stuck in the same patterns, working harder and harder but never getting ahead. They grew up watching their parents struggle, so they believe success isn't for people like them. They believe they're too much, not enough, too weird, too different. They believe their goals and dreams are too far out of reach.

But what if I told you that's not actually true?

Your brain is wired for survival, not success. It's trying to keep you safe by keeping you exactly where you are. But staying small isn't safety — it's just fear dressed up as protection. And the only way to break free is to consciously choose a new identity and start operating from that place today.

Here's what we dive into:

• Why your old identity is keeping you stuck — and how to recognize the stories you've been telling yourself that are no longer serving you

• How to let go of the old state — and why your younger self was trying to keep you safe (but you don't need that protection anymore)

• The exact process to step into your new identity — even before you have the evidence

• Why embarrassment is the cost of entry — and how leaning into discomfort is the gateway to everything you want

• How to redefine embarrassment — is it really embarrassing to try and fail, or is it more embarrassing to wonder "what if" for the rest of your life?

• The power of duality — why you can feel scared, anxious, and embarrassed and still do the thing anyway

• Why asking "how" keeps you in fear — and how to shift from uncertainty to aligned action

• How to change your state of being — and why gratitude and generosity are the gateway to abundance

• The three aligned actions you can take today to start operating as the highest version of yourself

• Why being the odd one out is your greatest strength — and how to protect your energy when you're surrounded by people who don't get it

• How to find your people — and why the lonely road is just a phase before you find your red dots

• The mindset shift that changed everything: "What are the chances I can do this for free?" — and why doing it for free is the fastest way to stack skills and build evidence

This episode is for anyone who's been working hard but still feeling stuck. It's for the person who knows they're meant for more but keeps dimming their light to fit in. It's for anyone who's tired of living inauthentically and ready to stop waiting for permission.

Because here's what I know:
You don't become successful and then start believing in yourself.
You believe in yourself first, and then success follows.
You have to be, do, have — not have, do, be.

When you start identifying as someone who makes money easily, who creates content confidently, who goes after their goals unapologetically — your brain will start to believe it. And when your brain believes it, your actions change. And when your actions change, your results change.

It's not greedy to want financial freedom.
It's not selfish to want to achieve your dreams.
It's not embarrassing to be seen trying.

You just have to decide.

So ask yourself:
What stories am I telling myself that are no longer serving me?
Who is the highest version of myself?
What would that version of me do today?

Tune in, take notes, and get ready to brainwash yourself into your new reality.

P.S. Join the #DoItScared challenge — do something that scares you, tag @theorangejuicetheory, and we'll collab with you on it. You've got this. Do it scared.

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In this episode, I sit down with Saifa, the founder of The Cookie Dealer Dubai (formerly The Drunken Cookie Ireland), who went from seizures in A&E, screaming in pain, and accepting she'd be dead by 30 — to building a thriving business in Dubai and opening her second location within a year.

Saifa's story isn't about overnight success or lucky breaks. It's about a girl who self-harmed at 12, drank alcoholically from 15, built a business while battling addiction, and finally hit rock bottom hard enough to choose recovery. It's about going to rehab at 23, getting sober, and realizing she had no idea who she was without substances. It's about moving to a new country, starting over, and learning to be authentic in a world that demands perfection.

But here's the truth most people miss:
You don't need to know who you are to start.
You just need to let go and trust the process.
Your rock bottom can become your foundation.

Too many people think they need to have it all figured out before they take the leap. They think they need to be healed, confident, and ready. But Saifa proves that's a lie. She moved to Dubai not knowing who she was outside of addiction. She opened a café while still figuring out her identity. She's building a second location while navigating sobriety, authenticity, and the fear of being too much or not enough.

Here's what we dive into:

• How Saifa went from self-harming at 12 to drinking alcoholically at 15 — and why escapism became her only coping mechanism

• Why she was convinced she'd be dead by 30 — and how building The Drunken Cookie gave her a reason to live (but couldn't save her from addiction)

• The year of seizures in A&E — passing out after coaching classes, collapsing on the street, and the insanity of going back to the pub the same day

• How a neurologist asking "Have you tried stopping?" led to rehab at 23 — and why she didn't think she was "that bad" until she heard other people's stories

• Why getting sober was just the beginning — and how the first year out of rehab was harder than being in it

• The power of 12-step programs and having a sponsor — and why protecting your sobriety is non-negotiable

• How she's rebuilding her identity without substances — and why she's still figuring out who Saifa is outside of escapism

• Why moving to Dubai and starting The Cookie Dealer was easier than expanding in Ireland — and how money loves speed

• The difference between being kind vs being nice — and why people-pleasing is inauthentic and burns you out

• How she's opening location number two within a year — and why reinvesting every penny back into the business is the only way to build generational wealth

• Why authenticity is her unfair advantage — and how showing up raw and unfiltered in a polished Dubai market makes her stand out

• The mindset shift that changed everything: "Let go and hand it over" — surrendering control to breathe again

This episode is for anyone who's been told they're too broken, too messy, too much. It's for the person who's struggling with addiction, mental health, or just feeling lost. It's for anyone who's ever thought they'd never make it out alive.

Because here's what Saifa knows:
Your past doesn't define you. Your decisions do.
You don't need to know who you are to start.
You just need to let go and trust the process.

If Saifa can go from accepting she'd be dead by 30 to opening two cafés in Dubai by 28, what's your excuse?

So ask yourself:
Am I holding onto stories that no longer serve me?
Am I people-pleasing or being authentic?
What would happen if I just let go?

Tune in, take notes, and get ready to stop waiting for permission and start rebuilding your life.

P.S. Saifa is living proof that your rock bottom can become your foundation. If you're struggling, reach out. There's always a way out.

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In this episode, I sit down with Maya, the UK's leading mental fitness expert, who went from battling an invisible illness at 15 to working with elite athletes, Navy SEALs, and world-class entrepreneurs — all by mastering the one skill most people ignore: mental fitness.

Maya's story isn't about avoiding fear or waiting until you feel ready. It's about feeling the fear and doing it anyway. It's about training your brain to respond instead of react. It's about understanding that confidence isn't something you're born with — it's something you build, rep by rep, thought by thought, visualization by visualization.

But here's the truth most people miss:
Your brain is a prediction machine.
It will keep you stuck in old stories unless you intentionally rewire it.
Mental strength isn't a trait. It's a skill.

Too many people think they're just not confident enough, not strong enough, not resilient enough. But Maya proves that's a lie. She spent years bleeding internally, going to the bathroom 40 times a day, screaming in pain — all while getting A stars and pretending everything was fine. She lived with an invisible illness that no one could see, carrying shame, isolation, and fear every single day.

And then she decided enough was enough. She chose a different story. She chose hope as a skill. She chose to rewire her brain and heal her body by changing how she thought, felt, and showed up.

This episode is for anyone who's been working hard but still feeling stuck. It's for the person who thinks they're just not confident, not strong, not resilient. It's for anyone who's been carrying invisible wounds, shame, or limiting beliefs and doesn't know how to let them go.

Because here's what Maya knows:
You don't need to be born confident to become confident.
You don't need to avoid fear to be brave.
You just need to train your mind like you train your body — rep by rep, thought by thought, visualization by visualization.

If Maya can go from screaming in pain at 15 to becoming the UK's leading mental fitness expert, what's stopping you from rewriting your story?

So ask yourself:
What stories am I telling myself that are no longer serving me?
Am I letting fear stop me or am I doing it anyway?
Who is the highest version of myself, and what would they do today?

Tune in, take notes, and get ready to rewire your thoughts, heal your body, and step into the identity of the person you've always been capable of becoming.

P.S. Maya's challenge for me at the end of this episode? A full day of silence. No talking, no music, no distractions. Just me and my thoughts. I'll be doing it scared and reporting back. Stay tuned.

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What if the only thing standing between you and building a seven-figure brand isn't connections, money, or following the rules — but the courage to go against the grain when everyone else is chasing fast fashion?

In this episode, I sit down with Hannah, the founder and CEO of Oceanus, a tech-powered luxury swimwear brand that's been featured in Vogue, Forbes, and Paris Fashion Week. She scaled it to seven figures in five years — not by following industry standards, but by defying them.

While the entire fashion world moved towards speed and mass production, Hannah leaned into hand embroidery, sustainable craftsmanship, and statement pieces that take months to create. She built something slower, riskier, and far more personal — and it worked.

But here's the truth most people miss:
You don't need to be the face of your brand to build something iconic.
You don't need to follow trends to create a movement.
You just need to trust your taste and protect your vision.

Too many founders think they have to conform — build fast, scale faster, be everywhere, show their face constantly. But Hannah proves that's a lie. She built Oceanus without leaning on personal branding. She let the product speak for itself. And now Beyoncé, Lana Del Rey, and Rita Ora are wearing her designs.

Here’s what we dive into:

• How Hannah went from working in fashion at 16 to founding Oceanus at 22 — from vintage shopping in London to designing red carpet dresses at Donna Karan in New York

• Why she chose hand embroidery over fast fashion — and how going against every industry standard became her unfair advantage

• How American Vogue featured her within the first month — and why that felt like both a blessing and massive pressure

• The power of building a brand without personal branding — why Hannah never wanted her name on the label and how that made Oceanus more investable

• Why staying true to your taste is non-negotiable — and how external consultants almost led her astray until she trusted her gut

• How she scaled hand-beaded luxury swimwear — finding and training 10 to 15 manufacturers to execute her vision

• The biggest lessons on hiring and building a team — why gut instinct matters more than résumés and how to avoid micromanaging

• Why becoming a mother made her more efficient — and how she launched into 10 department stores while pregnant

• How Beyoncé, Lana Del Rey, and Anya Taylor-Joy reached out to wear Oceanus — and what it felt like to see her designs on her icons

• The truth about pitching to investors — what you need to have ready and why brand positioning matters more than numbers

• Why you need to be naive to start — and how the four-year founder burnout cycle is real (and how to push through it)

• The mindset shift that changed everything: “Don’t be afraid of failure — the more you fail, the bigger the win”

This episode is for anyone who's been told their idea is too slow, too niche, too risky. It's for the person who's been trying to follow the playbook but knows deep down they need to write their own.

Because here’s what Hannah knows:
You don’t need to be everywhere to build something iconic.
You don’t need to follow trends to create a movement.
You just need to trust your taste, protect your vision, and keep going when everyone else quits.

If Hannah can go from vintage shopping in London to dressing Beyoncé by staying true to her vision, what’s stopping you?

So ask yourself:
Am I compromising my vision to fit in?
Am I trusting my taste or outsourcing my instinct too early?
What would happen if I just built what I actually believe in?

Tune in, take notes, and get ready to stop conforming and start creating.

P.S. Hannah is launching a 90s cartoon collab and expanding into Disney Kids. If you want to see what’s next for Oceanus, follow @oceanusthelabel on Instagram.

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What if the only thing standing between you and the life you've always dreamed of isn't your background, your circumstances, or how much money you have right now — but the identity you're still clinging to?

In this episode, I'm breaking down exactly how to shift your identity to make more money, achieve your goals, and step into the version of yourself who already has everything you want.

Because here's the truth most people miss:
You don't attract what you want.
You attract who you are.

Too many people are stuck in the same patterns, working harder and harder but never getting ahead. They grew up watching their parents struggle with money, so they believe money is hard to come by. They believe they have to work three jobs just to survive. They believe abundance isn't for people like them.

But what if I told you that's not actually true?

The universe is abundant. There's enough to go around for everyone. The only reason you're not experiencing that abundance is because you're still identifying as the person who doesn't have it.

I know this because this used to be me. I watched my parents work so hard and never have anything. I had three jobs trying to make ends meet and could never hold onto money. Everything changed when I shifted my identity and started believing that money was easy to make, that I was someone who could hold wealth, that I was worthy of abundance.

Here's what we dive into:

• Why your brain is wired for survival, not success — and how that's keeping you stuck in lack

• How to shift from a lack frequency to an abundance frequency — and why like attracts like

• The exact process to reidentify as the highest version of yourself — even before you have the evidence

• Why your old beliefs are trying to keep you safe — and how to reassure that younger version of yourself so you can finally move forward

• How to write down your limiting beliefs and replace them with empowering ones that actually serve you

• The power of I AM — and why declaring your new identity out loud changes everything

• Why you get to decide who you are today — not based on what you've done, but based on who you're becoming

• How to take three aligned actions right now as the highest version of yourself — and start living as that person immediately

• Why your old identity will always try to pull you back — and how to respond when it does

• The mindset shift that changed everything for me: "I am an actress, I just haven't been in any films yet" — claiming your identity before the world validates it

This episode is for anyone who's been working hard but still feeling stuck. It's for the person who wants more but doesn't believe they're the type of person who gets to have it. It's for anyone who's ready to stop identifying as broke, struggling, or not enough.

Because here's what I know:
You don't become successful and then start believing in yourself.
You believe in yourself first, and then success follows.
You have to be, do, have — not have, do, be.

When you start identifying as someone who makes money easily, who travels the world, who works with dream clients, who lives a fulfilling life — your brain will start to believe it. And when your brain believes it, your actions change. And when your actions change, your results change.

It's not greedy to want financial freedom.
It's not selfish to want to achieve your dreams.
It's not unrealistic to believe you can be a podcaster, an actress, a singer, an entrepreneur.

You just have to decide.

So ask yourself:
What stories am I telling myself that are no longer serving me?
Who is the highest version of myself?
What would that version of me do today?

Tune in, take notes, and get ready to reidentify as the person who already has everything you want.

P.S. Your younger self was trying to keep you safe. But staying small isn't safety — it's just fear dressed up as protection. Thank that version of yourself, and then step into who you're meant to be.

In this episode, I sit down with Rob Lipsett, Ireland's first ever fitness YouTuber, who went from working retail and living in shared accommodation to building a seven-figure business, owning a villa in Marbella, and creating complete location freedom — all by picking up a camera and refusing to quit.

Rob's story isn't about overnight success or lucky breaks. It's about being the poster boy for cringe, hearing "no" a thousand times, and showing up every single day for 12 years straight. It's about being laughed at for recording in the gym, being told YouTube would never work, and proving every single doubter wrong.

But here's the truth most people miss:
Embarrassment is the cost of entry.
Your weirdness is your power.
And the only way to fail is to stop before you hit your number.

Too many people are stuck waiting for permission, waiting to feel ready, waiting for the perfect moment. But ready isn't a feeling. It's a decision. And Rob proves that when you just start, when you document instead of create, when you show up as yourself unapologetically, everything changes.

Here's what we dive into:

• Why embarrassment is the cost of entry — and how being the poster boy for cringe became Rob's unfair advantage

• How Rob went from working retail to building a seven-figure business — the exact steps he took from his first iPhone video to owning a villa in Marbella

• Why Ireland is one of the hardest places to go against the grain — and how to deal with judgment, hate, and friends who turn on you when you start creating content

• The power of speaking to camera — why it's the highest leverage skill you can learn and how it changed every area of Rob's life

• Why long form content is fine dining and short form is fast food — and why you need to prioritize podcasts and YouTube if you want to build a cult following

• How to overcome imposter syndrome — and why having it every day means you're leveling up

• The difference between documenting vs creating — and why you never need to run out of content ideas again

• Why fitness is the most important part of his day — and how prioritizing his state of being allowed him to build everything he has

• How Rob bought and renovated his dream villa in Marbella — the full story of dodgy Russian builders, massive down payments, and why it's still his proudest achievement

• The best money advice he's ever received — why making money from the internet is the ultimate leverage and how to automate your investing

• Why your life partner is the most important decision you'll ever make — and how choosing the right person determines whether you go bankrupt or become a millionaire

• The truth about dating in 2026 — why 20% of men are getting 100% of the women, how to come from a place of abundance, and why men need to stop underperforming

• Why becoming a father didn't slow him down — and how he's still hitting the gym five days a week while being the most present dad

• The mindset shift that changed everything: "Act like there's a film crew following your every move"

This episode is for anyone who's been holding themselves back because they're scared to be seen, scared to be judged, scared to be cringe. It's for the person who's tired of playing small and ready to stop waiting for permission.

Because here's what Rob knows:
Your past doesn't define you. Your decisions do.
You don't need money to start. You need belief and a camera.
The only way to lose is to stop.

If Rob can go from a shared accommodation bedroom to a villa in Marbella by just picking up his phone and starting, what's stopping you?

So ask yourself:
Am I acting like the main character of my own life?
Would I fuck myself if I looked in the mirror?
What would I do if a film crew was following me today?

Tune in, take notes, and get ready to stop waiting and start doing.

P.S. Rob's wife Linda and daughter left him the sweetest note during this podcast. You'll want to stay until the end for that one.

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In this episode, I sit down with Julia, a 23-year-old who owns two seven-figure businesses — and she built it all from a council estate flat with neon pink walls, zero money, and a burning refusal to accept the life she was handed.

Julia's story isn't about privilege or luck. It's about a 12-year-old girl Googling "how to become a millionaire" because she watched her mum work three jobs just to survive. It's about being told "no" over a thousand times and still showing up. It's about using other people's money, relentless persistence, and the kind of hunger that only comes from knowing exactly what you're running from — and exactly what you're running toward.

But here's the truth most people miss:
You don't need money to start.
You need belief, strategy, and the willingness to do what others won't.

Too many people think property investment is for the wealthy, the connected, the ones who had a head start. But Julia proves that's a lie. She started with nothing. She borrowed her mum's clothes to look like an adult. She called estate agents at 15 and got laughed at. She worked as a housekeeper and a waitress while setting up her first properties. She didn't sleep for 36 hours to furnish five Airbnbs before a holiday to Mexico.

And by 18, she had 84 tenants paying her every single month.

Here's what we dive into:

• How Julia went from a council estate to 84 tenants by age 18 — the exact steps she took from tenant-finding to property management to building her first portfolio

• Why getting told "no" over 1,000 times was the best thing that ever happened to her — and how she used rejection as fuel

• The power of using other people's money — how Julia leveraged investors to scale without risking her own capital

• Why you don't need money to invest in property — the strategies Julia used to get started with zero savings (subletting, deal sourcing, and guaranteed rent agreements)

• How she transitioned from long-term rentals to Airbnbs — and why COVID became one of her most profitable years

• The difference between cash flow and equity — and why understanding refinancing changed everything for her wealth-building strategy

• Why buying a portfolio in Scotland saved her £45K in taxes — and how to structure deals to maximize returns

• The 5am morning routine that got her here — and why she now wishes she'd been less intense (but also knows it was necessary)

• How to delegate and scale — the moment Julia realized she could be on a beach in Mexico while her team set up properties without her

• Why banks are already investing your money — and how you can do the same thing yourself (and keep the returns)

• The mindset shift that changed everything: "If I don't believe in myself, how can I expect anyone else to?"

This episode is for anyone who's been told they're too young, too broke, or too inexperienced to build wealth. It's for the person who's tired of working hard and staying stuck. It's for anyone who's ever thought, "I want more, but I don't know how to get there."

Because here's what Julia knows:
You don't fail until you stop.
You don't need permission to start.
You just need to believe in yourself more than anyone else does.

If Julia can go from a council estate to two seven-figure businesses by 23, what's your excuse?

So ask yourself:
Do I believe in myself enough to bet on me?
Am I willing to hear "no" a thousand times and keep going?
What would happen if I just started?

Tune in, take notes, and get ready to stop waiting for permission and start building the life you deserve.

P.S. Julia is living proof that your past doesn't define your future. Your decisions do. So decide. And then do the work.

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In this episode, I sit down with Alna, a 25-year-old seven-figure entrepreneur who went from growing up in Siberia to building a business that generated $300K from a single story launch — and she did it by mastering one thing most people refuse to do: persist.

Alna's story isn't about overnight success or getting lucky with one viral post. It's about 40 failed sales calls, messaging thousands of people, learning conversion rates the hard way, and never giving up — even when the evidence wasn't there yet.

But here's the truth most people miss:
Success isn't about avoiding failure.
It's about knowing your conversion rate and doing the reps anyway.

Too many people quit after their first 10 calls, their first 100 messages, their first month of posting. They think it's not working. They think it's not for them. They think other people just got lucky.

But Alna breaks it all down — the exact numbers, the exact strategy, the exact mindset that took her from selling her first $1K course at 19 to running a seven-figure business before 25.

Here's what we dive into:

• Why your first 40 sales calls might be failures — and why that's completely normal (and what to do instead of quitting)

• The exact conversion formulas you need to know: how many messages = how many calls = how many sales (and why understanding this changes everything)

• How Alna generated $300K from a story launch — the step-by-step breakdown of inbound vs outbound strategies

• Why outreach isn't spammy — it's strategic, and how to message people without being pushy (the exact scripts that work)

• The difference between giving too much value for free vs. creating irresistible offers that make people want to pay you

• How to find your conversion rate in anything — sales, dating, content, life — and why knowing this number is the key to never feeling stuck again

• Why everything is a conversion — from booking sales calls to finding a life partner — and how to apply this mindset to collapse time

• The power of doing more than asked — Alna's principle of always going 11/10 and how that compounds over time

• How to replicate proven content instead of reinventing the wheel — finding reels with 100K+ likes and recreating them to guarantee traction

• Why regret is worse than failure — and how to make decisions from your 80-year-old self's perspective

• The mindset shift that changed everything: "Everything is working out for me" — even cancelled flights, failed calls, and setbacks

This episode is for anyone who's been putting in the work but not seeing results yet. It's for the person who's scared to do outreach, scared to hear "no," scared that maybe they're just not cut out for this.

Because here's what Alna knows:
Your conversion rate exists whether you know it or not.
Success is just a numbers game.
The only way to lose is to quit before you hit your number.

If your conversion is 1 sale out of 100 messages, then the answer isn't to give up.
The answer is to send 100 messages.
And then another 100.
And another.

Because persistence isn't about being stubborn.
It's about understanding the math and trusting the process.

So ask yourself:
What's my conversion rate?
How many reps have I actually done?
Am I quitting before I've even hit my number?

Tune in, take notes, and get ready to stop making excuses and start doing the reps.

P.S. Alna literally sent me an entire Google Doc before this episode with her full story, mission, and questions to help the audience as much as possible. That's the kind of person she is — someone who always does 11/10. And that's exactly why she's built what she's built.

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⚡️ Apply for the 1% Club to access Live Calls, Mindset Mastery and Sales training and our Social Media Playbook
https://www.skool.com/the-1-movement-3331/about?ref=300560840e4d4922b97366b5666702d5

In this episode, I sit down with Meagan, the branding queen who went from 30K followers stuck for two years to 1.4 million in five months — not by chasing virality, not by following scripts, but by giving herself permission to show up as herself.

Meagan is raw, unfiltered, and unapologetically authentic. She's built a magnetic personal brand by doing the one thing most people are terrified to do: being visible, being polarizing, and being real.

But here's the truth most people miss:
Going viral doesn't build a brand.
Being remembered does.

Too many people are stuck chasing followers, trying to please the algorithm, burning themselves out creating content that doesn't feel aligned — all while wondering why they're not converting, why they're not growing, why they feel so stuck.

Meagan breaks it all down.

Here's what we dive into:

• Why authenticity beats virality every single time — and how being yourself is the only way to build a brand that lasts

• The difference between having followers and having a community — and why influencers with millions of followers can still be broke

• How to overcome the fear of being seen — the three things Meagan reminds herself every time she's scared to post

• Why embarrassment is the cost of entry — and why you'd rather embarrass yourself for 10 seconds than live with regret for the rest of your life

• The three components of a magnetic personal brand: your contrarian take, your unique method, and your story — and how to weave them into your content

• Why information is cheap but how you relay it is what makes you unforgettable

• How Meagan went from smoking weed and ordering Uber Eats to building a six-figure business — and why pain was her biggest driver

• The trap of becoming an influencer — and why Meagan pivoted from brand deals and vanity metrics to purpose-driven content

• Why your story is your leverage — and how being vulnerable gives other people permission to do the same

• The power of deciding — how Meagan photoshopped a million followers onto her profile and made it happen in five months because she was delusional enough to believe she could

This episode is for anyone who's been holding themselves back because they're scared to be too much, too loud, too polarizing. It's for the person who's been watering themselves down, tiptoeing around what they really want to say, playing small because they're afraid of being judged.

Because here's what Meagan knows:
Your weirdness is your power.
Your story is your leverage.
Your authenticity is your unfair advantage.

When you stop trying to be like everyone else and start being unapologetically yourself, that's when people remember you. That's when they trust you. That's when they buy from you.

It's not about going viral.
It's about being remembered.
It's about building a community that follows you no matter how much you evolve.

So ask yourself:
Am I watering myself down?
Am I showing up as myself or as who I think I should be?
What would happen if I just decided to be seen?

Tune in, take notes, and get ready to stop playing small.

P.S. We both made commitments at the end of this episode — on camera. A year from now, we're coming back to see if we did the damn thing. Because the only way to grow is to decide, commit, and do it scared.

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⚡️ Apply for the 1% Club to access Live Calls, Mindset Mastery and Sales training and our Social Media Playbook
https://www.skool.com/the-1-movement-3331/about?ref=300560840e4d4922b97366b5666702d5

In this episode, I'm breaking down the exact framework I used to collapse time and manifest opportunities I once thought were impossible — from pitching Steven Bartlett to sitting in rooms with Rio Ferdinand and Simon Squibbs.

But here's the truth most people miss:
Your desires don't chase you because of how hard you work.
They chase you because of who you become.

Too many people are stuck focusing on the how, how am I going to get there, how will this work, how can I make this happen? But the how creates uncertainty. It keeps you in a fear-based, lack mindset. And when you operate from lack, you stay exactly where you are.

Instead, you need to shift your state of being.

Here's what we dive into:

• Why state beats strategy every single time — and how to shift yours immediately

• The difference between lack and abundance — and which frequency you're actually operating on right now

• How to identify as the highest version of yourself before you have the evidence

• Why gratitude and generosity are the gateway to success — and how I used them to build my business from a horseshed in rural Ireland

• The power of decide and detach — the framework that changed everything for me

• How to take aligned action instead of burning out through sheer force

• Why you need to stop reacting to your physical reality and start tuning into the frequency of your desires

This episode is for anyone who's been pushing, grinding, and trying so hard — but still not seeing their dreams come to life. It's for the person who's been asking "how" instead of asking "who do I need to become?"

Because here's what I know:
When you shift your state, everything shifts.
When you stop chasing and start becoming, your desires start chasing you.

It's not about working harder.
It's about getting onto the right frequency.
It's about be, do, have — not have, do, be.

So ask yourself:
What frequency am I operating on right now?
Am I in lack or abundance?
What would the highest version of myself do today?

Tune in, take notes, and get ready to collapse time.

P.S. I'm running a challenge on the Orange Juice Theory podcast — if you do something scared, message us on Instagram @theorangejuicetheory and we'll post it as a collab to give you exposure. Because embarrassment is the cost of entry, and doing it scared is how you win.

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⚡️ Apply for the 1% Club to access Live Calls, Mindset Mastery and Sales training and our Social Media Playbook
https://www.skool.com/the-1-movement-3331/about?ref=300560840e4d4922b97366b5666702d5

In this episode, I'm recording live from my balcony in Dubai, fresh from attending the 1 Billion Summit the largest content creator event in the world. And let me tell you, the insights I'm bringing back are life-changing.

From Will Smith to Rio Ferdinand, Vishen, Khaled Al-Ameri, and MrBeast I sat in rooms with some of the most influential people on the planet, and I'm breaking down everything I learned.

Here's what we dive into:

• Will Smith's reminder that everyone is going through something — and why human connection matters now more than ever

• Rio Ferdinand's secret to becoming the best: the chip on his shoulder and the one question that kept him going — "Are you still at the football?"

• Vishen's concept of the "visibility wound" — what's holding you back from being seen, and why your weirdness is your unfair advantage

• Khaled Al-Ameri's challenge: Would you rather have 1 million followers or 1,000 true fans? Why impact beats virality every single time

• MrBeast's kindness movement — and how one act of kindness can shift everything

• Why embarrassment is the cost of entry to anything worth doing

This episode is raw, unfiltered, and packed with the kind of wisdom that only comes from being in a room with people who've done the thing.

It's for anyone who's been holding themselves back because they're scared to be different, scared to be seen, or scared to fail.

Because here's the truth:
Your environment will always try to pull you back to sameness.
But sameness is the killer.
Your weirdness? That's your power.

So ask yourself:
What impact do you want to have on the world?
Are you ready to do it scared?
Are you willing to pay the cost of entry?

Tune in, take notes, and get ready to squeeze.

P.S. stay tuned to see if it paid off for me….

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⚡️ Apply for the 1% Club to access Live Calls, Mindset Mastery and Sales training and our Social Media Playbook
..https://www.skool.com/the-1-movement-3331/about?ref=300560840e4d4922b97366b5666702d5

Not when it feels safe.
Not when it’s perfect.
But when you stop treating it like something temporary.

In this solo episode, I break down the Orange Juice Theory — the idea that a side hustle becomes your real job the moment you choose it as your primary source of belief, effort, and responsibility. Before the money fully makes sense. Before the title feels official.

I talk about:

• Why every side hustle needs a cut-off point, not just momentum

• The danger of waiting for external validation to “allow” you to commit

• The shift from trying something to owning it

• How clarity comes after the decision, not before

This episode is for anyone stuck in the in-between — earning from their side hustle but still calling it “extra,” still holding onto a backup plan that’s slowing them down.

Because at some point, the orange juice stops being a treat.
You stop buying it accidentally.
You start buying it because it’s essential.

And that moment — the decision to make it yours — is when your side hustle becomes your real job.

In this powerful episode of The Orange Juice Theory Podcast, Hayley opens up about her journey of resilience, visibility, and purpose. We talk about:

The truth behind visibility: why consistency matters more than views

How she went from a 58-viewed video to being booked to speak at Wembley Arena

How she built a 7-figure business from her voice through speaking, coaching & consultancy

Why most people stop too early, and how to push through fear and uncertainty

The mindset shift from “What if I fail?” to “What if I fly?”

How to build your business from healing, not trauma

Why your calling isn’t random, and how to trust the ideas placed on your heart

Hayley brings raw honesty, wisdom, and encouragement to anyone who has a dream, a feeling, or an idea they know they’re meant to pursue.

This episode will remind you:

✨ You never know who’s watching

✨ You’re too broke NOT to be visible

✨ And someone is waiting to be blessed by your good

Listen now, this conversation is one you’ll carry with you.

Procrastination wastes time. Decisions create progress. And once you choose a direction and stick with it long enough, things begin to align, not because it was the perfect choice, but because you committed to it.

This episode is all about taking the pressure off, moving forward, and trusting that any step is better than standing still.

If you know someone who struggles with making decisions, share this episode with them.

But Amy’s story didn’t begin with entrepreneurship. It began behind a desk at a bank, managing teams by day and doing nails on the side a 'small thing', a hobby she never expected to change her life. What she didn’t realise was that the thing she squeezed in after hours would become the dream she’d eventually go all in on.

In this conversation, Amy opens up about:

✨ Trusting your gut even when it doesn’t make sense on paper
✨ Leaving safety for something uncertain — and wildly exciting
✨ The messy, uncomfortable, very real parts of building a business
✨ Why personal branding is your superpower
✨ The importance of community, loyalty, and leading from the front
✨ The highs, lows, fear, growth, and grit behind every milestone
✨ Her advice for anyone standing on the edge of their 'squeeze moment'

Amy’s journey is a masterclass in peeling back the layers, applying pressure, and discovering the juice you don’t know you have until you try. Her story is proof that the thing you treat as 'just a side job' might be the very thing capable of changing everything — if you’re willing to press into it.

So ask yourself as you listen:
Are you ready to squeeze your orange?
Are you willing to get messy, take the risk, and find out what you’re capable of?

Tune in and meet the woman who followed her instinct, bet on herself, and built a brand that empowers thousands to do the same. 🍊

You don’t need money.
You don’t need a plan.
You don’t need permission.
You just need one of the P’s — and the courage to squeeze.

Kate breaks down how each of the 3 P’s becomes a launchpad for a business, a product, or a movement. From the pain that pushes you to build something better, to the purpose that pulls you forward, to the past skills you’ve forgotten you even have, this episode shows you that starting is far simpler than you think.

If you’ve been waiting for a sign, clarity, or some cosmic green light, this is it.
Start messy. Start small. Start squeezed.
But start.

In this episode, I break down why embarrassment is the cost of entry to success — and how learning to be okay with it changes everything.

We dive into the stories behind people who mastered the art of looking foolish on their way to the top — from Sara Blakely’s cold-call rejections to MrBeast’s awkward first videos, and Canva’s founder hearing “no” hundreds of times before building a billion-dollar company.

We unpack the truth: success doesn’t start with how, it starts with why not.

This is for anyone holding themselves back because they’re scared to fail, to be laughed at, or to not have it all figured out yet.

🎧 Tune in for the frameworks, mindset shifts, and proof that if you can get good at being embarrassed, you can get anything you want.

In this episode, I share the full story of how I caught Steven Bartlett’s attention, yes, the Steven Bartlett from Diary of a CEO — by quite literally flying to Bali and pitching to him on stage in Nusa Dua.

We dive into the why and the how:

• The exact frameworks we borrowed from Diary of a CEO episodes — from “useless absurdity” to R.I.C.E. — to craft a pitch that couldn’t be ignored.

• Why attention is currency, and how to use story, emotion, and strategy when you don’t have money or connections.

• What happened after I got off stage — the conversations with his team, the flight story, and the real lessons learned about risk, visibility, and self-belief.

If you’ve ever wondered how to stand out, make someone notice your work, or turn a wild idea into reality, this is the episode for you.

🎧 Tune in for a mix of strategy, story, and a bit of chaos, proof that sometimes, a great story is all you need to change everything.

If you’ve ever found yourself holding back, procrastinating, or doubting your own progress, this one’s for you. It’s honest, real, and packed with gentle reminders to help you get out of your own way.

✨ Share this with one person who you think it could help, you never know whose day it might change.

Because just like The Orange Juice Theory reminds us: it’s all about peeling back the layers, getting curious, getting real, and finding the sweetness underneath. 💛

In this episode, I sit down with Dr. Sheen Gurrib, the first Mauritian woman to attend Oxford and Cambridge, to talk about the truth behind success, imposter syndrome, and constantly reinventing yourself.

She shares what it was like growing up in Mauritius, the emotional toll of doing a PhD and realising it wasn’t her path, pivoting through multiple careers, and learning to trust that every detour is still leading you to where you need to be.

We also dive into the spotlight effect, that fear that everyone’s watching or judging you, and how to let it go.

A raw, honest reminder that you already belong, even when you don’t feel like it. 🍊

In this episode Kate delves into her first business that she set up in her horse shed at just 21 years old called 'Kate Koaching' and how hard it has been to close the doors on something, that initially opened so many for her.

Kate opens up about how hard this transition has been for her and the difficulty in letting go of something that she held so close to her heart whilst also being so excited 🎉 EPISODE 100 – We Made It!!! 🎉
Can you believe it? 100 episodes in – thank you for being on this journey with us.

In this very special milestone episode, Kate opens up about the emotional and deeply personal decision to close the doors on her very first business — Kate Koaching — which she launched at just 21 years old from her horse shed. What started as a small idea became the foundation of so many opportunities, growth, and transformation.

But letting go isn't easy. Kate shares the raw truth about what it’s been like to walk away from something she poured her heart into, and the emotional toll of stepping into the unknown — all while trusting her gut and following the pull toward a new chapter.

This episode is for anyone navigating big changes, questioning if they’ve outgrown their current path, or feeling boxed in by a version of themselves that no longer fits.

Ironically, this conversation was recorded right in the thick of Kate peeling back the layers of her “orange” — a messy, emotional, and financially tough time. But it’s proof that being authentic, staying true to yourself, and making bold decisions pays off.

🎧 If this episode resonates with you, we’d love for you to subscribe, rate, or share — it means the world and helps us keep going.

Thank you for being part of this journey. Here's to the next 100! 💛about a new chapter too and following her gut and doing what she knows is the right decision.

This episode is for anyone who feels like they are going through a lot of change or who feel they have outgrown their business/job/or feel like they are putting themselves in a box where they don't belong.

Ironically this episode was recorded in the middle of Kate peeling back the layers of her Orange, it was messy & difficult for her mentally, emotionally, financially but it just goes to show being authentic and following your gut pays off!!!

If you enjoyed this episode any rate, follows or subscribes help us so much, thank you all so much for being here.

Are you ready to peel back the layers of your Orange?

We chat about:

✨ How Therese got into fitness with zero experience

✨ Her running journey and what it taught her

✨ Why you need to stop putting things off and just start

✨ How to show up as the version of yourself you want to become

✨ The importance of self-love, consistency, and embracing the process

✨ That it’s never too late to change your life- because you can do hard things

This episode is a reminder that it’s not about being perfect-it’s about starting.

💬 Loved this episode? Share it with someone who needs the nudge to begin.

📲 Follow Therese: @thereseocallaghan

📲 Follow Kate: @_katekoaching_

Hope you enjoy this one! xx

Kate 💕

✨ What we cover:

• Caoimhe’s journey of being diagnosed & overcoming breast cancer

• Losing your identity & finding yourself again

• Navigating your 20s when life takes an unexpected turn

• Changing careers & re-evaluating what truly matters

• The importance of feeling your feelings & allowing yourself to heal

• Why we never really know what’s going on in someone’s life

• The reminder that your health is your wealth 💕

Caoimhe’s story is one of resilience, perspective, and hope- a reminder to appreciate the present and take care of yourself.

💬 If you’ve been through something similar or want to share your story, my DMs are always open! Reach out on Instagram @katekoaching

💌 Got thoughts or questions? Drop me an email at katekoaching@gmail.com

Hope you love this episode! xx

✨ What we cover:

• Moving & life updates 🌍

• Hyrox training & how it impacts body image 💪

• The reality of comparing yourself to others

• Why your body is the least interesting thing about you

• The power of just starting- stop waiting for the “perfect” time

💌 Reminder:

- You’re never going to get good at something unless you just start

- You’ll never look like anyone else—and that’s your power

- Your body doesn’t define how good you are at something

- Stop standing in your own way and just do the thing

If you’ve been holding yourself back, take this as your sign to go for it ❤️

💬 DM me on Instagram @katekoaching if you have a story to share and want to be a guest!

📩 Got questions? Email me at katekoaching@gmail.com

Hope you enjoy this episode!

Kate xx

✨ What we cover:

• The side effects of high training loads & how to fuel your body correctly

• The stress cycle and how it impacts body image & negative thought patterns

• How stress can create a vicious loop- and how to stop it

• Implementing daily emotional regulation techniques

• Changing negative coping mechanisms into positive ones

📝 Things to implement:

✅ Walking to clear your mind

✅ Box breathing: 4 seconds in, hold for 4, out for 4, hold for 4 (repeat)

✅ Finding beauty in the small, everyday moments

✅ Singing your heart out in the car 🎶

✅ Dancing like nobody’s watching 💃

✅ Prioritising quality sleep to support recovery

Remember- beating yourself up fuels the stress cycle and leads to more dysregulation. It’s time to break the loop and start treating yourself with the compassion you deserve.

If you’ve got a story to share and want to be our next guest, reach out to me on Instagram @katekoaching 🎙️

💌 Got thoughts or questions? Drop me an email at katekoaching@gmail.com

Hope you enjoy this episode!

Kate xx

✨What we cover:

• Danielle’s bodybuilding journey- the highs and lows

• The negative effects of bodybuilding- losing your period, obsession with the scales & more

• Transitioning out of bodybuilding & redefining success

• Learning to enjoy the small things again

• Why transformation challenges can do more harm than good

• Focusing on performance, not aesthetics

• ‘Be where your feet are’-embracing the present moment

Letting go of old identities and shifting to a performance mindset can feel scary, but it’s also where true freedom lies. 💪

If you’ve got a story to share and want to be a guest on the podcast, DM me on Instagram ⁠⁠⁠@_katekoaching_⁠⁠

Danielles Instagram :@dannibosworth

💌Got thoughts or questions? Reach out at ⁠⁠⁠⁠⁠⁠katekoaching@gmail.com⁠⁠⁠⁠⁠⁠

Hope you enjoy this episode!

Kate xx

✨ What we cover:

• Starting slow & building up training safely

• The importance of rest, recovery & tapering

• Why Zone 2 running is a game-changer

• Anaerobic vs. Aerobic training—what you need to know

• Listening to your body & knowing when to push vs. pull back

• My training split & how I balance everything

• Fuelling, hydration & recovery—because you need more than you think!

• Gradually increasing volume to avoid burnout

• Managing stress & why it affects your performance

• Practicing gratitude & respecting what your body does for you

You wouldn’t drive a car on empty- so don’t expect your body to perform without proper fuel, rest & care! 👀

If you’ve got a story to share and want to be a guest on the podcast, DM me on Instagram ⁠⁠@_katekoaching_⁠

💌 Got thoughts or questions? Reach out at ⁠⁠⁠⁠⁠katekoaching@gmail.com⁠⁠⁠⁠⁠

Hope you enjoy this episode!

Kate xx

We’ll cover:

✨ The impact of who you surround yourself with

✨ Emotional regulation techniques to help you stay grounded

✨ How to spend your time more intentionally

✨ Understanding your triggers & how they can set you free

✨ Why What I Eat in a Day videos can be triggering

✨ Curating your social media for a healthier headspace

✨ The importance of limiting screen time

Hope you enjoy this episode!

💌 Got thoughts or questions? Reach out at ⁠⁠⁠⁠katekoaching@gmail.com⁠⁠⁠⁠

Kate xx

In this solo episode, where we discuss:

• Update on Dubai situation
• Unconditional Permission to eat
• What is it?
• How to implement it.
• Incorporating fear foods
• Honouring your hunger 
• Focusing on nutrient dense foods
• My own experience with binge / restricting
• Practicing the unconditional permission to eat in the dieting phase
• If it’s a fuck yea- eat it!
• Life’s too short to be ruled by foods ❤️

💌 ⁠⁠katekoaching@gmail.com⁠⁠ 

Hope you enjoyed this episode xx

In this solo episode, where we discuss:

Getting back into routine Building new habits Start small and take one step at a time Habit stacking Stick with one habit first before you add another in Only make promises to yourself that you’re going to keep Set smaller goals - when you hit them it will help you build momentum to reach your bigger goals Accepting failure Speak to your self like you speak to a friend “The only way you can fail is by giving up” You don’t have to do fatloss just because its January

📝Journal Prompts

Write down how you’re going to respond if you do fail

💌 ⁠katekoaching@gmail.com⁠ 

Hope you enjoyed this episode xx

We chat about:

• Accept where you are at first
• Reach out for help or talk to someone you trust
• Give your self compassion, do not be hard on yourself
• Stop doom scrolling on your phone- especially first thing in the morning
• Be realistic with yourself
• Be mindful of who you surround yourself with
• Start extremely small- pick one or two habits and keep building them up
• The action will create motivation and momentum
• You can’t change the pass, accept where you are at
• It has to fit into your life in order to be sustainable

📝 Journal Prompts

• How would my future self show up?
• What would he/she do?

💌 katekoaching@gmail.com 

Hope you enjoyed this episode xx

In this episode we discuss:

• Qualifying for the European opening power lifting
• Laoise’s Fitness Journey
• Fuelling like an athlete
• Focusing on performance based goals
• Our bodies go through seasons
• Evaluating your Values
• Dealing with injuries
• Not putting yourself into a box- you can do it all
• You are a product of your environment- be conscious of who you spend your time with

📸 https://www.instagram.com/laoise_quinn/ 

💌 katekoaching@gmail.com 

Hope you enjoyed this episode xx

- Look at your values and goals

- Try to change your focus to performance based goal or building up your habits more

🧑‍🎄 My Advice for over Christmas:

- Delete My Fitness Pal

- Don’t count calories over Christmas

- Honour your hunger day to day

- Focus on eating regular meals

- Increase portions if you are in a dieting phase

- Fuel yourself well

- Fill your meals with protein and high fibre foods

- ALLOW ALL FOODS WITHIN YOUR DIET

- Don’t go out on an empty stomach

📝 Journal Prompts

- Write down your values

- How do I want to show up over Christmas?

- What do I want to feel?

- What do I value the most?

- What do I want to be able to look back and say?

Most importantly ENJOY YOURSELF 💘!!

💌 katekoaching@gmail.com 

Hope you enjoyed this episode xx

• Changing career paths
• Don’t let the education system define you
• You never to late to start to restart
• Not listening to your inner critic
• You are not your thoughts
• Reframing your thoughts
• Staying true to who you are
• Rejection is redirection 
• Progress over perfection
• The importance of having one good friend
• You do You  

📸 Aideen’s Instagram : https://www.instagram.com/aideennevillecounselling/

💌 Aideen’s Email : counselling@aideenneville.com 

- Life update // deep chats

- Navigating life in your 20s

- Following Sinead Heg’s Journey

- Believing Yourself

- Finding your purpose

- You can achieve anything you set your mind too

- LA Marathon

- Meditating

- Future Dreams

- Say Your Goals Out Loud

Hope you enjoy the episode! xx

- Dating in Ireland

- Irish mammies

- Getting cheated on

- Why people cheat

- Attachment styles

- Feminine vs Masculine Energy

- Signs that you’re being gaslit

- Manifesting

- How to manifest

- Getting out of the lack mentality

- Taking inspired action

- Feeling stuck

- Understanding daily habits

- Importance of morning routine

- Meditation w/ The Braveway

- Believe in Yourself

📕 Recommendations

- State of affairs

- Tools of Titan

Hope you enjoy the episode! xx

✨ Not getting into the course you want

✨ Pressure from school & college

✨ Changing careers

✨ The power of believing you can achieve anything you put your mind to

✨ Embracing that everyone is winging it

✨ Being yourself and starting before you’re ready

✨ Not waiting for the “perfect” moment

✨ Feeling the fear and doing it anyway

✨ How comparison is the thief of joy

📝 Journal prompts:

- Write a letter to your younger self about everything you’ve achieved so far.

- Write a letter to yourself 10 years in the future- what advice would you give?

Hope you enjoy the episode! xx

🎧In this episode:

Kate challenges the concept of being "on track" or "off track" in relation to personal goals and fitness, suggesting a more holistic approach to life. Kate also suggests that a break from dieting may be necessary if it becomes too restrictive or difficult to adhere to.

📝Next Steps:

1. Reevaluate your priorities and values, determining if fat loss or social occasions are more important to you. 2. If you struggle with maintaining a calorie deficit every weekend consider taking a break from dieting or reassess your approach. 3. Stop using the phrases "on and off track" and "getting off the bandwagon" as they are negative and unhelpful.

Hope you enjoy! xx

🏃‍♀️Link to enquire about R.U.N. Coaching - ⁠⁠⁠https://form.jotform.com/240158600826049⁠⁠⁠

📱Instagram:

⁠⁠⁠@r.u.n.coaching⁠⁠⁠

⁠⁠⁠@_katekoaching_⁠

In today's episode Kate discussed the impact of commenting on others' food and appearance, particularly in a workplace setting, and the prevalence of diet culture and its effects on individuals.

She highlighted the importance of awareness, understanding, and moderation in all aspects of diet, and urged listeners to be mindful of their own and others' behaviours in this context.

Kate also emphasised the need for compassion towards those struggling with disordered eating and body image issues, and suggested strategies for dealing with negative comments about food and body image.

Hope you enjoy! xx

🏃‍♀️Link to enquire about R.U.N. Coaching - ⁠⁠https://form.jotform.com/240158600826049⁠⁠

📱Instagram:

⁠⁠@r.u.n.coaching⁠⁠

⁠⁠@_katekoaching_⁠

We discuss:

• Self Sabotaging Behaviours
• Recognising self-sabotaging
• Having Self Compassion
• Controlling what you can, letting go of what you can’t
• Building up your self-worth
• Race tips
• Don’t forget to smile
• Make sure you have warm clothing prerace- keep blood flow moving 
• Organise everything the night before, insoles, gels, water, watches charged, etc
• Comfy shoes for after
• Conserve your energy, breathe and take it all in!
• How you speak to yourself throughout the race is really important!! Positive affirmations only
• You can do the hard things!!

🏃‍♀️Link to enquire about R.U.N. Coaching - ⁠https://form.jotform.com/240158600826049⁠

📱Instagram:

⁠@r.u.n.coaching⁠

⁠@_katekoaching_⁠

Hope you enjoyed x

• The importance of fuelling before a run
• How I fuelled my runs
• Keeping hydrated
• Taking fuel on your runs
• Examples of fuel

Hope you enjoy & don't forget to let me know if you have any questions!

📱Instagram:

⁠⁠@r.u.n.coaching⁠⁠

⁠⁠@_katekoaching_⁠

We delve into:

• Managing your expectations of yourself 
• Resetting in September
• All or nothing mindset
• Self Compassion
• You can’t hate yourself into change
• Meeting yourself where you are
• Finding the balance
• Living by your values 
• & More!!

Remember The only way you can fail is by giving up✨

📱Instagram:

⁠@r.u.n.coaching⁠

⁠@_katekoaching_⁠

Hope you enjoyed x

🎙️I was joined with 5 incredible guests.

• Paddy Kelly- PDKFitness
• Megan O'Mara - Train Gyms
• Eadaoin Walsh - Jaguar Blue Dress Hire
• Chloe Koyce- Content Creator
• Jack Mullan - Chilled Beans

🎧In the show we discussed:

• Goal setting
• Getting out of your comfort zone
• Following your passion
• Going against the grain // doing things differently
• AND MORE!!

Thank you so much to Big Boss Events for organising!

We discuss:

• What are Values?
• Defining your Values
• Example of Values
• How to align with your Values

📝 Journal Prompts

• How do I want to show up?
• How do I want to feel?
• What do I value the most?
• What do I want to be able to look back and say?

🏃‍♀️Link to enquire about R.U.N. Coaching - https://form.jotform.com/240158600826049

📱Instagram:

@r.u.n.coaching

@_katekoaching_

Hope you enjoyed x

We discuss:

• Setting up your own business 
• Moving to Bali
• Experiencing burnout
• Moving home to Ireland
• Growing with your business / outgrowing areas of your business
• Shifting your “identity” / changing direction
• Hold space with your feelings
• Meeting yourself exactly where you are
• Striving for more and more and more… when is enough, enough?
• Defining success for you
• You can change and you can create as many times as you like 
• Don’t just look forward, look back to see how far you have come

📝 Journal Prompt

• Reflect how far you have come
• What challenges have you overcome that you never thought you could?
• What does success mean to you?

📸 Lauren’s Instagram: @thecoachingcollective_ 

📸 Kate's Instagram: @_katekoaching_

Hope you enjoy this episode! Let us know who you would like to see on next 👀

In today's episode I discuss why I moved home after 2 years solo travelling.

The episode includes:

• Moving home from Australia

• Sydney & Limerick R.U.N. Club
• Why I came home from Sydney
• Home isn’t a destination 
• The ups and the downs of living in Sydney
• The pressure to leave home
• Grass is greener where you water it
• Solo Travelling
• You are exactly where you’re supposed to be
• No decision is a wrong decision

Hope you enjoy! xx

Kate's Instagram: https://www.instagram.com/_katekoaching_?igsh=cGE5cWl4N2RieThk

In today's episode we are joined with the amazing Chloe from Compassionate & Co.

We discuss:

• Journey so far
• Car accident
• Depression and PTSD 
• Life before the accident
• Appreciating your body for all it does 
• How therapy changed Chloe’s life
• How Compassionate Co came about
• The Half Marathon / running journey  

Hope you enjoy! xx

Chloe's Instagram : https://www.instagram.com/compassionateco?igsh=cDBpOWt4dWw0ZHRy

Kate's Instagram: https://www.instagram.com/_katekoaching_?igsh=cGE5cWl4N2RieThk

In today's episode we are joined with Becca Gillen.

We discuss:

• Becca’s career path
• Nursing in the UK
• Going against societies expectations
• Life in Bali
• Becca’s health and fitness journey
• Starting The BPM Method
• Moving to Australia

Today I am joined by the amazing Katie Hynes!

In this podcast we discuss:

• How we met
• The tragic loss of Katies brother Michael
• Mens mental health
• Moving to Australia
• Breaking away from society’s expectations
• How Katie set up KVA Book discussed- Atomic Habits by James Clear

The R.U.N. Running Club:

• Limerick @ 7pm UL Arena - Wednesday Evenings

• Sydney @ 6.45am Centennial Park Randwick Gates - Saturday mornings

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In today's episode I discuss:

• How manage food guilt
• Difference between Shame and Guilt
• Guilt associated with certain foods
• Taking an 80:20 approach to foods
• Techniques used to overcome food guilt

The R.U.N. Running Club:

• Limerick @ 7pm UL Arena - Wednesday Evenings

• Sydney @ 6.45am Centennial Park Randwick Gates - Saturday mornings

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In today's episode I answer all of your FAQ's

I delve into :

• How to stop comparing yourself to others
• Difference between Disordered Eating & Eating Disorder
• How body image can impact our actions with dieting
• Why you struggle to stick to your deficit
• Impacts of improving your relationship with food

The R.U.N. Running Club:

• Limerick @ 7pm UL Arena - Wednesday Evenings

• Sydney @ 6.45am Centennial Park Randwick Gates - Saturday mornings

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In today's episode we are joined with the lovely Michelle Carroll! Michelle is a Body Image and Nutrition Coach.

We delve into :

• Michelle's own journey
• Effects of eating disorders and disordered eating
• Body Image Coaching
• Focusing on functions of your body rather than aesthetics
• Actionable steps for anyone who may be struggling
• Rebuilding Self-Image and Weight Perception
• Chronic Dieting and Negative Body Image
• How Restrictive Diets Impact Your Mind and Body
• Dealing with the Endless Pursuit of Physical Perfection
• Aesthetic vs performance based goals

This episode was super inspiring and I hope you find it helpful!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Michelle's Instagram Here: https://www.instagram.com/michellecarroll1/

The R.U.N. Running Club:

• Limerick @ 7pm UL Arena - Wednesday Evenings

• Sydney @ 6.45am Centennial Park Randwick Gates - Saturday mornings

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we are joined with the amazing Megan Hamill, Soulfully Ginger

We delve into :

• Overcoming Body Image Struggles
• Intro to running
• Signing to iron man 
• Iron man training while completing university 
• Get chosen for Iron Man World Championships
• Learnings from taking part in sport
• Struggles with loneliness 
• London Run Club
• Success vs Struggles
• And more

This episode was super inspiring and I hope you find it helpful!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Megan's Instagram Here: https://www.instagram.com/soulfullyginger/

The R.U.N. Running Club:

• Limerick @ 7pm UL Arena - Wednesday Evenings

• Sydney @ 6.45am Centennial Park Randwick Gates - Saturday mornings

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we are joined with Nigel O'Brien, online running and strength coach.

We delve into :

• Training for iron man
• Importance of fuelling
• Importance of recovery 
• Biggest lessons from the iron man 
• Taking care of injuries properly 

Hope you find it helpful!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Nigel's Instagram here : https://www.instagram.com/nigelobrien.healthandfitness/

The R.U.N. Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we are back with a solo Q&A!

We delve into :

• Bulking vs cutting 
• Training for a marathon vs weight training
• Training for a triathlon   
• Turning focus from the scales to how you feel
• Tips for getting rid of  a stitch when running
• PMS 
• 
  

Hope you find it helpful!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The R.U.N. Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we are back with a big fat catch up and a little Q&A!

We delve into :

• How my first Aussie Christmas went
• Dieting, should you do it?
• More nutrient dense foods vs less nutrient dense foods
• Fear of gaining weight
• Bad body image & chronic dieting

Hope you find it helpful!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The R.U.N. Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode it is a Solo Episode, we discuss All things Christmas!!

We delve into :

• Approaching Christmas
• Feeling guilt around Christmas
• Approaching social occasions around Christmas
• How to approach the overwhelm around Christmas

Journal Prompts:

• How do I want to show up over Christmas
• How do I want to feel?
• What do I value the most?
• What do I want to be able to look back and say?

Hope you find it helpful!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The R.U.N. Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode it is a Solo Episode, we discuss Dieting coming up to the Christmas period and Managing the Christmas period when you have disordered eating

Hope you find it helpful!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The R.U.N. Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode I am joined with the wonderful Dr Katie!

In this episode we discuss :

• Dr Katies journey
• Building your mind body connection
• Importance of somatic
• How somatics can help heal your relationship with food
• Coming back to your body
• A LIVE Somatic exercise
• You’re not your thoughts
• Learning from your body
• Learning the How through Somatics
• Finding comfort in your body
• Holding space for yourself
• Emotional Regulation 
• AND MORE!

Hope you enjoy!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Katies instagram : @katie_etphdcoaching

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode it is a Solo Episode!

In this episode we discuss :

• Life Update
• Fear around weight gain
• Starting marathon training
• Feeling lost in your 20s
• Food focus during calorie deficit
• Finding time for yourself
• Tips for forgiving yourself and moving on

Hope you enjoy!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we are joined with my good friend and past client Gill.

In this episode we discuss :

• Overcoming High Stress Levels
• Impact of Over Training
• Getting HA
• How Gill's Life completely Changed
• Finding Joy again
• How working with Kate Koaching impacted Gill's Life
• & MORE!

Hope you enjoy!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we are joined with my good friend Evan Daly

In this episode we discuss :

• Overcoming Disordered Eating Habits
• Healing Relationship with Food
• Being a jockey & the challenges around this
• Speaking at IFS
• & MORE!

Hope you enjoy!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we are joined with Clara McGrath

In this episode we discuss :

• Overcoming Disordered Eating Habits
• Healing Relationship with Food
• Clara's Running Journey from 0km to Half Marathon
• And something vvvv exciting!!!

Hope you enjoy!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we are joined by my client and good friend Taylor Massey!

In this episode we discuss :

• Going from not prioritising yourself to organised queen
• How to manage working long hours as a nurse
• How to get organised 
• The importance of meal prepping
• Importance of prioritising yourself 
• How Kate Koaching Impacted significant changes in Taylor's life

Hope you enjoy!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we are joined by my good friend Paraic O'Neill

In this episode we discuss :

• Detaching yourself from your hobby, jobs, etc
• Figuring out who you actually are
• Accepting failure and embracing resilience
• Running Marathons and Ultra Marathons
• The importance of having a strong why
• The amazing challenges and adventures that Paraic has overcame
• AND MORE! 

Hope you enjoy!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Paraic's instagram ⁠here.⁠

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

Welcome to Season 3 of The Kate Koaching Podcast!

We are joined by my lovely client and friend Claire.

In this episode we discuss :

• Stepping out of your comfort zone
• Psiroisas 
• Going against the norm
• Living in dubai
• Living in line with your values
• Changing direction with career
• Reframing your thoughts
• Everest Base camp
• & MORE!

Hope you enjoy!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Claires instagram here.

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we talk about my first ever marathon!! We chat about:

• Why I did the marathon?
• Training for a marathon
• How it helped my mental health
• The hardest part of the training
• What was the hardest part of the marathon?

We hope you enjoy!!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we share information on all things Body Confidence, we delve into:

• Where it comes from
• How its not always related directly to fat loss
• Body neutrality 
• Body comparison
• And more!!

We hope you enjoy!!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we share some tips on how to manage your time effectively.

We hope you enjoy!!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we delve into topics that came up this week in our q&a including:

• How is my marathon training is going?
• How to commit to improving your relationship with food and the possibility of gaining weight
• How to emotionally regulate
• Morning & Evening Routine
• And more!

We hope you enjoy!!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram ⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode we delve into topics that came up this week in check-ins, including:

• Challenging thoughts around food and the constant need for control or controlling your food, body and exercise 
• Living in align with your values
• Does dieting make you happy
• The importance of resting when you feel sick
• And more!!

We hope you enjoy!!

If you have questions or topics you would like to discussed in the podcast send me an email katekoaching@gmail.com or send me a DM on instagram @_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In this episode we discussed all things nutrition including:

• The Nutrition Fundamentals
• Importance of meal timing / meal frequency
• Strategies to help with binge restrict
• Mindful Eating and being present with the food 
• Emotional Binge Eating

I hope you find this helpful and if you're struggling don't be afraid to reach out to me on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Brian's Instagram : HERE

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In this episode we discussed helpful tips on Improving your Relationship with Food, including:

• The importance of having regular meals & how many meals you should be having
• Listening to your hunger ques
• Get your sleep in order
• Importance of human connection
• Knowing your values
• Writing out foods you fear / foods you over eat on
• Mindfully eating 
• Giving yourself unconditional permission to eat
• Having balanced meals
• & More!

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

I hope you find this helpful and if you're struggling don't be afraid to reach out to me on instagram ⁠⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In this podcast we discuss:

• Laura's Mindset Shift
• Moving away from the all or nothing approach
• Dieting Vs Improvement Phase
• How Laura found the Kate Koaching Approach
• And more!!!

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

I hope you find this helpful and if you're struggling don't be afraid to reach out to me on instagram ⁠⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In this podcast we discuss:

• Just start you won’t regret it
• Fuelling yourself for running
• Not needing to track calories
• Importance of Protein, Carbs, Fats and Fibre
• How to increase your fruit and veg

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

I hope you find this helpful and if you're struggling don't be afraid to reach out to me on instagram ⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Aislings Instagram: @amg_nutrition_

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In this podcast we discuss:

• Living by your values
• Surrounding yourself with like minded people who help lift you up
• Push yourself out of your comfort zone to meet new people
• Going back to what you loved as a child to help you connect to your younger self and help you connect to your body
• Importance of yoga and meditation to help you feel connected to your body

The Kate Coaching Running Club:

• Limerick @ 8am Maguire’s Pitches UL
• Dublin @ 9am
• Sydney @ 6.45am Centennial Park Randwick Gates

Message me for more details or if you want to set up a Run Club in your Area send me a DM x

I hope you find this helpful and if you're struggling don't be afraid to reach out to me on instagram ⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today’s episode we are joined by my lovely client Grace. Grace opens up about her journey from over training and under eating, people pleasing and struggling to say no, to finding the balance and doing what is right for you.

We talk through the different techniques from yoga to journalling that helped Grace slow down, fill her cup and put herself first!

I hope you find this helpful and if you're struggling don't be afraid to reach out to me on instagram ⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In today's episode I discuss my tips for getting running, where to begin with running, how running can help you and The Kate Koaching Running Club!

If you would like to join The Kate Koaching Running Club send me al DM on instagram ⁠⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

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In today's podcast we are joined by my best friend, my mam, Claire.

We discuss mam's up-bringing and how that shaped her today.

We also discussed the importance of hard work, from starting off working in a bakery to where she is today. The importance of surrounding yourself with good people and people who support you and push you to do your best. Resilience and not giving up. And finally how it's never to late to change career, go travelling or do anything you want to!

This is one of my favourite episodes yet. I really hope you enjoy and learn something from it!

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In today's episode I discuss Why Photoshoots won't repair your relationship with food. I open up about my own photoshoot, my binge eating and how my relationship with food is now.

I hope you find this helpful and if you're struggling don't be afraid to reach out to me on instagram ⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

On today's podcast we are joined with the lovely Hazel Carragher. We discuss Hazels inspiring journey of career changes, taking risks, and embarking on life-changing adventures.

Hazel shares her journey of transitioning from a primary school teacher to working on a farm, personal trainer and now an online fitness coach.

We also discussed Hazel's plan of conquering the Everest Base Camp trek- make sure to follow her on instagram to keep up to date with all of this! @hacafitness

This episode is full of inspiration, motivation and golden nuggets!

We hope you love it!

If you need some extra help don't be afraid to reach out to me on instagram ⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In this episode we discuss the challenges and roadblocks that often arise when healing our relationship with food, shedding light on the reasons why it may feel like things get worse before they get better. Our aim is to provide a compassionate and understanding perspective, assuring you that you are not alone on this path.

If you need some extra help don't be afraid to reach out to me on instagram ⁠⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

Hannah shares her wealth of knowledge and personal experiences, offering valuable insights and practical tips. We delve into the importance of proper nutrition and fuelling strategies to enhance physical performance, optimise energy levels, and support overall well-being.

Additionally, we dive into the realm of time management, discussing strategies for setting priorities, and finding balance amidst busy schedules.

Furthermore, we explore the powerful concept of self-love and body acceptance, emphasising the significance of embracing and celebrating our bodies as they are. Hannah shares her personal journey towards self-acceptance and provides inspiration for listeners to cultivate a positive body image and practice self-care.

Join us for an episode filled with wisdom, inspiration. Tune in now to gain valuable insights from our incredible guest, Hannah!

If you need some extra help don't be afraid to reach out to me on instagram ⁠⁠⁠⁠@_katekoaching_⁠⁠⁠⁠ or send me an email katekoaching@gmail.com

Enjoy xx

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In this weeks episode we discuss my thoughts post Hawaii. I include some of my top tips on how to handle returning from holidays and how to not be so hard on yourself.

If you need some extra help don't be afraid to reach out to me on instagram ⁠⁠⁠@_katekoaching_⁠⁠⁠ or send me an email katekoaching@gmail.com

Enjoy xx

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

We also explore the power of vision boards as a tool for manifesting dreams and goals. Cáoileánn shares their personal experience in creating a vision board, and the remarkable impact it had on their mindset, motivation, and overall success..

We hope you enjoy! xx

If you need some extra help don't be afraid to reach out to me on instagram ⁠⁠⁠@_katekoaching_⁠⁠⁠ or send me an email katekoaching@gmail.com

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

Cáoileánn Instagram here

If you need some extra help don't be afraid to reach out to me on instagram ⁠⁠@_katekoaching_⁠⁠ or send me an email katekoaching@gmail.com

Enjoy xx

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In this episode, Caoimhe shares the profound insights she gained through her personal transformation, including the power of intuition and the importance of listening to that inner voice guiding us towards our true calling. Discover how Caoimhe harnessed the wisdom of her intuition to navigate the twists and turns of her career path and ultimately find fulfilment and purpose.

This episode serves as a powerful reminder that following your intuition is a powerful force that can guide you towards a life that aligns with your truest desires. Caoimhe's story is an inspiration to trust in the process, take courageous leaps, and embrace the journey towards personal and professional fulfilment.

Join us as we embark on this enlightening conversation, and allow Caoimhe's story to ignite your own inner wisdom and encourage you to step into the life you truly desire. Get ready for an episode filled with empowerment, inspiration, and a gentle reminder that everything will fall into place when you trust in your intuition.

Sit back, relax, and enjoy this incredible episode with The Mindful Physio. It's a captivating conversation you won't want to miss.

We discuss why it is beneficial not to track, other options you can do instead of tracking and things you should focus on instead.

If you need some extra help with moving away from tracking your food don't be afraid to reach out to me on instagram ⁠@_katekoaching_⁠ or send me an email katekoaching@gmail.com

Enjoy xx

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

In this enlightening episode, we dive deep into the complex world of eating disorders and disordered eating with the insightful Bekka Hartnett. Bekka shares her wealth of knowledge and personal experiences to shed light on these sensitive topics.

We also delve into the topic of disordered eating, discussing the spectrum of behaviours and attitudes surrounding food and body image. Bekka offers practical strategies and tools for cultivating a healthier relationship with food and promoting positive body image.

Join us as we navigate the complexities of eating disorders and disordered eating, debunk myths and misconceptions, and provide a compassionate and understanding perspective. Whether you or someone you know has been affected by these issues or you simply want to deepen your understanding, this episode offers valuable information and insights to promote awareness, healing, and a greater sense of self-acceptance. Tune in now to nourish your soul and gain a deeper understanding of the intricacies of eating disorders and disordered eating.

If you struggle with any of the topics discussed don't be afraid to reach out to me on instagram @_katekoaching_ or send me an email katekoaching@gmail.com

Enjoy xx

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

Bekka's Instagram here.

Ireland : ⁠Body Whys⁠

UK : ⁠Beat

Just a reminder gym anxiety is totally normal and your feelings are valid.

If you struggle with gym anxiety, don't be afraid to reach out to me on instagram @_katekoaching_ or send me an email katekoaching@gmail.com

Enjoy xx

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

Rita has transformed her passion for dance into a successful career as a dance school owner and personal trainer.

We delve into the obstacles Rita encountered along the way, including overcoming fear and self-doubt, and the resilience and determination required to pursue her dreams.

Rita also highlights the immense benefits that dance can bring to individuals of all ages and backgrounds. From physical fitness and coordination to emotional well-being and self-confidence, she emphasises how dance can positively impact various aspects of our lives.

Enjoy xx

Rita's instagram here.

We explore the importance of body positivity and self-acceptance, emphasizing that the focus should be on feeling confident and enjoying the holiday experience rather than solely on physical appearance. Our guest experts share practical tips on how to nourish your body with wholesome foods, engage in regular exercise, and practice self-care leading up to your holiday.

We also discuss the mindset shift needed to break free from crash dieting mentality and embrace a more balanced and sustainable approach to wellness. We encourage listeners to shift their focus from restrictive diets to intuitive eating and finding joy in movement.

We hope you enjoy x

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠

We delve into Orla's experiences as she adapted to a new sport, navigated cultural differences, and embraced the challenges of playing at the highest level. She discusses the mental and physical demands of her AFL career, as well as the importance of resilience, determination, and a growth mindset in overcoming obstacles.

We also explore the impact of her sporting journey on her personal development, and the valuable life lessons she has learned through her athletic pursuits. Orla offers insights into the power of teamwork, self-belief, and setting ambitious goals to achieve success both on and off the field.

Whether you're a sports enthusiast, a fan of AFL, or simply looking for inspiration in pursuing your dreams, this episode is not to be missed. Join us as we delve into Orla O'Dwyer's incredible journey from Tipperary GAA to AFL stardom, and discover the insights and wisdom she has gained along the way.

Enjoy xx

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠

We delve into various self-soothing techniques, including mindfulness practices, breathing exercises, visualisation, and grounding techniques. We also discuss the importance of finding activities that bring you joy and incorporating them into your daily routine to boost your mood and reduce stress.

Whether you're looking to build your emotional toolkit, manage stress and anxiety, or simply improve your emotional well-being, this episode offers valuable insights and strategies to help you on your journey.

Enjoy x

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠

We explore the concept of a growth mindset, and the importance of embracing challenges and setbacks as opportunities for growth and learning.

Whether you're looking to overcome limiting beliefs, cultivate a more positive mindset, or achieve your personal and professional goals, this episode offers valuable insights and strategies to help you on your journey. Tune in now to learn how to improve your mindset and unlock your full potential.

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠⁠⁠⁠⁠⁠⁠here⁠

Shéona's Instagram - here

We also explore the mental health implications of overtraining, including the impact on self image and the potential for burnout. We share practical tips and strategies for maintaining balance and preventing burnout, so you can achieve your fitness goals while also prioritising your mental and emotional well-being.

Whether you're an athlete, fitness enthusiast, or simply seeking to improve your physical and mental health, this episode offers valuable insights and advice for anyone looking to optimise their training and achieve their goals in a healthy and sustainable way. Tune in now to learn more about the effects of over trainings.

Application for my coaching ⁠⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠⁠⁠⁠⁠⁠here⁠

Cormac opens up about his personal battles with addiction and the challenges he faced in his recovery journey. e.

We also delve into the importance of mental health and self-care, and how Cormac has incorporated mindfulness practices into his daily routine to manage stress and anxiety. He emphasises the need to prioritise our mental and emotional well-being.

Join us as we explore Cormac's journey from struggle to success, and his powerful message of hope and resilience. Whether you are facing your own battles with addiction, grief, or mental health, or simply seeking inspiration to pursue your passions and find meaning in your life, this episode offers valuable insights and inspiration for anyone on their own personal journey.

Application for my coaching ⁠⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠⁠⁠⁠⁠here

Cormacs Instagram - here

Whether you are struggling with disordered eating or simply seeking a more positive relationship with your body, this episode offers valuable insights and tools to help you break free from the confines of the scale and embrace your self worth.

Application for my coaching ⁠⁠⁠⁠⁠here.⁠⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠⁠here  ⁠⁠⁠⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠⁠⁠⁠here

We explore the importance of seeking professional help and support, my DMs are always open 💘

Whether you are just beginning to recognise these patterns in your own life or have been battling them for years, this episode offers valuable insights and practical tools to help you break free from the cycle and find peace with food and your body.

Application for my coaching ⁠⁠⁠⁠here.⁠⁠⁠⁠

My Protein AF Link ⁠⁠⁠⁠here  ⁠⁠⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠⁠⁠here

With summer around the corner, many people feel the need to adhere to strict diet and exercise regimes in an effort to achieve the "perfect" beach body. Kate challenges this notion, sharing her own experiences with dieting and how it can negatively impact one's overall well-being.

Through her personal anecdotes and insightful observations, she delves into the deeper meanings of body image and the unrealistic expectations that society places on individuals to achieve a certain appearance. She encourages listeners to focus on overall health and well-being rather than conforming to unrealistic standards set by society.

Tune in to this insightful episode to hear Kate's refreshing take on the subject of dieting for summer and the importance of embracing your body as it is.

Application for my coaching ⁠⁠⁠here.⁠⁠⁠

My Protein AF Link ⁠⁠⁠here  ⁠⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠⁠here

We talk about the importance of the environment in which we live and work, and how it can contribute to our overall well-being.

We also chat about the guilt and shame associated with taking time to rest, and how to reframe our mindset to allow for much-needed rest without feeling guilty.

Join us as we share our personal experiences with burnout and provide practical tips on how to overcome it and live a more balanced life.

Application for my coaching ⁠⁠here.⁠⁠

My Protein AF Link ⁠⁠here  ⁠⁠- KATEH discount code for money off

My Instagram-  ⁠⁠here

On this episode of the podcast, we are joined with Ellen Dundon to discuss her experience with Anorexia Nervosa during her leaving cert in school. Ellen opens up about how a small weight loss quickly manifested into a serious illness that left her in the hospital for weeks.

Ellen shares her journey to recovery and the challenges she faced along the way, including the long-term effects the eating disorder had on her health. She speaks candidly about the physical and emotional toll that Anorexia Nervosa had on her life and the importance of seeking professional help and support.

We also delve into the larger societal issues surrounding body image and self-worth, and how important it is to prioritise our mental and emotional well-being over our physical appearance. Ellen emphasises the need to focus on our passions and relationships, rather than letting our self-worth be determined by our looks.

Tune in to this inspiring episode of the podcast to hear Ellen's story of recovery.

We hope you enjoy this episode. please like, subscribe & leave a review!

If you are struggling with an eating disorder please reach out!

Ireland : ⁠Body Whys⁠

UK : ⁠Beat

Application for my coaching ⁠here.⁠

My Protein AF Link ⁠here  ⁠- KATEH discount code for money off

My Instagram-  ⁠here

Paddy shares his struggles with addiction and how he hit rock bottom, but also shares how he found the strength and resilience to overcome his addiction and turn his life around. He discusses the pivotal moments that led to his recovery and the strategies and tools he used to stay on track and build a better life for himself.

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

We share what it takes to make the move to Australia, including the visa application process, finding work, and getting settled in your new home. 

Whether you're considering a move to Australia or just curious about what life is like Down Under, this episode offers valuable insights and practical advice on everything from the visa application process to finding work and settling into your new community. So listen to this Q&A episode of the podcast and get ready to learn everything you need to know about moving to Australia, the cost of living, and the Irish community.

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

In this episode of the podcast, we explore the intersection of three important themes: Small Town Mentality, The Power of Visualisation, and Finding Peace with the Mundane. Our guest is Amie Wiley founder of Active with Amie and online fitness coach.

We begin by discussing the challenges of living in a small town and how the limited opportunities and lack of diversity can impact our mindset. Amie shares some tips on how to overcome the limitations of small town living and how to develop a growth mindset that can help you pursue your goals and dreams.

Next, we delve into the power of visualisation and how it can be used to create a mental picture of your goals and desires.

Finally, we explore the concept of finding peace with the mundane and how to cultivate a sense of contentment and satisfaction in everyday life.

Through our conversation, we discover how Small Town Mentality, The Power of Visualisation, and Finding Peace with the Mundane are all interconnected and can be leveraged to help individuals live a fulfilling and satisfying life, no matter where they are. If you're interested in exploring these themes and learning how to apply them to your own life, be sure to tune in to this episode of the podcast.

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

This episode we are joined with Ciara O'Connor.  We discuss Ciara's journey with repairing her relationship with food, how she overcame binge, restrict cycle and the importance of your identity.

We hope you enjoy this episode. please like, subscribe & leave a review!

If you are struggling with an eating disorder please reach out!

Ireland : Body Whys

UK : Beat

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

This episode we are joined with Sophie Atallah.  We discuss Sophie's fitness journey, her bad relationship with food and how she took control again, and her dream of becoming a professional boxer! (Watch this space)

We hope you enjoy this episode. please like, subscribe & leave a review!

If you are struggling with an eating disorder please reach out!

Ireland : Body Whys

UK : Beat

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

This episode we are joined with Jenny Percy AKA @jennypfit. We discuss Jenny's journey and her struggles with her ED and how she overcame it.

We hope you enjoy this episode. please like, subscribe & leave a review!

If you are struggling with an eating disorder please reach out!

Ireland : Body Whys

UK : Beat

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

This episode is a Q&A discussing everything from The Importance of Gratitude, New Years Resolutions & Moving to a New Country

We hope you enjoy this episode. please like, subscribe & leave a review!

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

This weeks episode we discussed Tara's Fitness journey, Coping with Hypothalamic Amenorrhea, Protecting your Environment and More!

We hope you enjoy this episode. please like, subscribe & leave a review!

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

This episode is a Q&A discussing everything from Dieting at Christmas, Fear of Putting on Weight, The All or Nothing Approach.

We hope you enjoy this episode. please like, subscribe & leave a review!

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

We are joined by Aisling Carson, an online coach living in Bali.

In today's episode we discussed, Aisling's decision to leave her corporate job, travelling and living away from home, recovering from a life changing illness and how it can change your outlook to life.

We hope you enjoy this episode. please like, subscribe & leave a review!

You can find Aisling's Instagram HERE

Application for my coaching HERE

My Protein AF Link HERE.  - KATEH discount code for money off

My Instagram HERE.

We are joined by James Power Irelands Youngest Professional Boxer, Ultra Runner and Online Coach. We chat all things going against the grain, travelling and going all in.

We hope you enjoy this episode. please like, subscribe & leave a review!

You can find James Instagram HERE

Application for my coaching HERE

My Protein AF Link HERE.  - KATEH discount code for money off

My Instagram HERE.

This episode we did a q&a chatting about all things Solo Travelling, Living in Bali and all the good bad and ugly in between.

We hope you enjoy this episode. please like, subscribe & leave a review!

Application for my coaching HERE

My Protein AF Link HERE.  - KATEH discount code for money off

My Instagram HERE.

This episode we are joined by Orla Swan aka The Health Hun we discuss living in Bali, loosing your period and how meditation can change your life.  

We hope you enjoy this episode. please like, subscribe & leave a review!  

Check out Orla's Website HERE.

Orla's Instagram HERE.

Application for my coaching HERE

 My Protein AF Link HERE.  - KATEH discount code for money off  

 My Instagram HERE.

This episode we are joined by Meadhbh McGann aka Maueve Coaching we discuss Perfectionism, Imposter Syndrome and Healing your inner child!

We hope you enjoy this episode. please like, subscribe & leave a review!

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

This episode we are joined by Scoopy Gang we discuss the issue around mens mental health, Solo Travelling and getting out of your comfort zone!

We hope you enjoy this episode. please like, subscribe & leave a review!

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

This episode we discuss photoshoot preps and our personal experiences through them, body image struggles and our own coaching styles.

We hope you enjoy this episode. please like, subscribe & leave a review!

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off

My Instagram-  here

This episode is a Q&A discussing everything from Body Image, dating life & living abroad in your 20s.

We hope you enjoy this episode. please like, subscribe & leave a review!  

Application for my coaching here.

My Protein AF Link here  - KATEH discount code for money off  

My Instagram-  here

Our first episode discusses my journey from student teaching to full time coach at Kate Koaching!

We discuss all things from the start of my fitness journey, to starting a business during lock down, finishing my degree & travelling the world!

We hope you enjoy this episode. please like, subscribe & leave a review!

Application for my coaching: HERE.

My Protein AF Link: HERE  - KATEH discount code for money off  

My Instagram : HERE