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In this episode of the Kate Hamilton Health Podcast, I chat with my friend and inspiring online fitness coach, Rosa Flaherty. Rosa shares her incredible story of losing 30 kilos, navigating body image struggles, and overcoming alcohol dependency to become a trusted voice in the fitness world.
We dive into the real-life challenges of sustainable fat loss, staying consistent with your goals at social events, and managing stress in today’s fast-paced world. Rosa also opens up about how social media influences our view of health and why authenticity and self-reflection are so important for holistic well-being.
If you're looking for inspiration and practical advice to create a healthier, more balanced life, this is the episode for you!
Key Questions Discussed: How did Rosa transform her personal struggles into a thriving coaching career? What are the key principles for successful and sustainable fat loss? How can you balance fitness goals with an active social life? What role does self-reflection play in maintaining mental clarity and personal growth? How has Rosa’s relationship with alcohol impacted her health journey? What are the dangers of social media's influence on body image, and how can we combat them? How can we redefine health to prioritize authenticity and well-being over appearances?Links & Resources:
Connect with Rosa Flaherty on Instagram here Connect with Rosa Flaherty on TikTok hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode, I chat with Chloe Stevens, a highly experienced Women's Health Physiotherapist and Nutritionist with over 14 years of expertise in women’s health to discuss all things pelvic floor.
Chloe discusses her journey from maternity support to specialised pelvic health care, highlighting how nutrition can play a critical role in pelvic floor rehabilitation. This conversation isn’t just about exercises – it’s about a holistic approach to pelvic health, where lifestyle, diet, and practical, everyday adjustments are central to a healthier pelvic floor.
We also explore Chloe’s insights into essential pelvic floor exercises, the challenges women face postnatally, and the widespread need for education on pelvic health at every stage of life. Chloe tackles common concerns like stress incontinence and prolapse, shares actionable tips on strengthening the pelvic floor, and offers advice on when it’s time to seek professional help. From postural changes to stress relief, this episode is full of with expert guidance for a healthier, empowered life.
Key Questions Discussed:
What role does nutrition play in pelvic floor recovery, and what foods can help? Why is pelvic health education so important for women across all stages of life? How can women effectively manage common issues like stress incontinence and prolapse through exercises and lifestyle changes? What are the best pelvic floor exercises, and how can you incorporate them into your daily routine? How does menopause impact pelvic health, and what can be done to support it during this transition? Why are breathing techniques essential for pelvic floor support, and how do they work? What simple changes can help alleviate constipation, and how can posture and hydration make a difference?Links & Resources:
Connect with Chloe Stevens on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.
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Saknas det avsnitt?
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In this episode, I sit down with Eimear Sheridan, a dedicated online nutrition coach and fitness enthusiast behind RX Nutrition, to discuss practical and sustainable strategies for achieving health goals!
Eimear shares her experience running 12-week nutrition challenges and her approach to balanced, mindful eating that supports both wellness and fitness aspirations.
We also chat about Eimear’s role as a personal trainer at Peak Performance Gym, where she’s helping clients build strength, work on conditioning, and train for Hyrox, a sport blending running and weight training.
We discuss what is involved in a Hyrox event, nutrition for various fitness goals, and how macronutrients and supplements can elevate performance.
Eimear also introduces us to the benefits of hot and cold therapy, including her own experiences with cold water therapy, and gives us a sneak peek into her latest venture, Sauna by the Lakes.
We finish with a discussion on community, happiness, and what it really means to be healthy.
Key Questions Explored:
What inspired Eimear to start her journey as an online nutrition coach, and what can clients expect from her 12-week challenges? How does Eimear incorporate strength, conditioning, and Hyrox training into her sessions at Peak Performance Gym? What does a Hyrox Rocks workout entail, and what makes it unique? Which nutrition tips and macronutrient guidelines does Eimear recommend for both weight-loss clients and competitive athletes? How can supplements, including caffeine, be used safely to enhance performance, and what should we be aware of regarding caffeine and heart health? Why is hot and cold therapy beneficial, and how has Eimear personally integrated cold water therapy into her routine? How does Eimear view the importance of community and happiness in her own approach to defining true health?Links & Resources:
Connect with Eimear Sheridan on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode, I chat about my path from the classroom to the world of health and fitness coaching!
After over 15 years as a primary school teacher, life took me on a whole new journey, and I share the ups and downs that brought me here. I talk about the challenges I faced along the way - dealing with anxiety, motherhood, and eventually finding my purpose in wellness. I also talk about those “aha” moments that came into focus, especially during the pandemic, and the steps I took to build a supportive community around balanced, sustainable living.
I also share my coaching approach and the KHH Coaching Curriculum, which is all about daily reflection, balanced nutrition, moving your body, and setting real, achievable goals. I discuss why I think flexibility, mobility, and embracing imperfection are key to a lifelong journey of health.
Key Topics Discussed in This Episode: Career change: Why I left teaching and the pivotal moments that led me to health and fitness coaching. Dealing with anxiety and motherhood: Navigating personal challenges and finding ways to prioritise mental and emotional well-being. Discovering my passion for fitness: How fitness and personal development opened the door to my new path. The change: How the pandemic provided the clarity I needed to pursue my coaching career. Building a community: The importance of genuine connections and creating a space for sustainable habits. KHH Coaching Curriculum: A holistic approach that includes nutrition, movement, reflection, and goal-setting. Top 10 steps for health and fitness: A roadmap to balanced, long-term wellness. Resistance training: Why strength and resilience are key components of physical health.If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode, I sit down with Rachel Conway, a running coach with a background in clinical psychology, to chat about the connections between running, mental resilience, and personal growth.
Rachel shares her journey from the business world to psychology, highlighting why she’s integrated running coaching into her practice and how psychology can play a transformative role in endurance sports.
We discuss practical insights around setting achievable, personalised running goals, a balanced nutrition plan, and incorporating strength training to stay injury-free.
Rachel brings a unique perspective to fitness, emphasising the importance of understanding your "why" and maintaining a holistic approach that nurtures not just physical health but also emotional and social well-being.
From beginner tips to advanced strategies, this episode is full of actionable advice for runners of all levels, ensuring you can make meaningful progress while avoiding burnout.
Key Questions Discussed:
How can psychology positively impact endurance sports like running? What are the steps for beginners to start running without injury or burnout? Why is setting personalised fitness goals important, and how can runners find their "why"? What role does balanced nutrition play in achieving running success? How can strength training prevent injury when running and long-term endurance? What practical strategies can runners use to align their fitness goals with personal motivations?Links & Resources:
Connect with Rachel Conway on her Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode, I sit down with Jennifer Davy, a life coach specialising in Neuroscience, to explore mental health, self-empowerment, and the transformative power of self-reflection.
Jennifer opens up about her personal experience with postnatal depression and her inspiring journey from teaching to becoming a life coach. We dive into the mental health struggles she faced while building her business, and the strategies she used to overcome them.
We also discuss how decisiveness and self-compassion can reshape your behaviors, and how neuroplasticity can help rewire your brain for a more positive mindset.
This episode is full of practical tips for rejecting societal conditioning, improving self-talk, and embracing self-care, especially for women.
Whether you’re navigating your own mental health challenges or seeking personal growth, Jennifer’s insights will leave you feeling empowered and ready to take action.
Key questions discussed in this episode: How did Jennifer overcome postnatal depression and transition into life coaching? What role does alcohol play in mental health, and how can we break free from its limitations? How can we use neuroplasticity to rewire our mindset and cultivate positive thinking? Why is self-talk so important, and how can it shape our behaviors and motivation? What practical steps can we take to challenge self-limiting beliefs and embrace personal growth? Why is prioritising self-care, especially for women, essential for mental and emotional well-being?Links & Resources: Download Jennifer’s eBook here Connect with Jennifer Davy at wellbeingwarrior.ieIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode, I sit down with Kyran O’Neill, founder of Total Mental Performance, to discuss the world of mental performance coaching and overcoming life’s toughest challenges.
Kyran shares his journey through boxing, sales, and coaching, offering insights into the power of resilience, managing emotions, and overcoming feelings of inadequacy and stress.
We also tackle the societal pressures many of us face, the impact of alcohol on potential, and why health is more than just physical - it’s about personal fulfillment and giving back.
Key questions discussed in this episode: How does Kyran’s background in boxing, sales, and coaching shape his approach to mental performance? What is the "Psychological Ferrari," and how can we harness it for mental clarity? Why is resilience more important than fearlessness when overcoming adversity? How do you manage stress and find balance amidst life’s pressures? What are the hidden challenges of balancing career and parenthood, especially for mothers? How can journaling and self-coaching tools accelerate personal growth and success? What role does alcohol play in limiting human potential, and how can we break free? How does Kyran define true health and mental performance in today’s world?Links & Resources: Connect with Kyran O’Neill at his website Connect with Kyran O'Neill at Total Mental Performance Journaling for High Performers ebook - coming soon!If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode, I sit down with Brian Ó hÁonghusa, a qualified nutritionist and coach, to explore the fascinating intersection of nutrition and cognitive behavioral therapy (CBT).
We dive into Brian’s approach to helping clients with body composition, sports performance, IBS management, and disordered eating patterns, including binge eating and emotional eating. Brian explains how he integrates CBT to tackle severe eating disorders, body image concerns, and the psychological aspects of behavior change.
We also explore the biopsychosocial model of obesity, dieting challenges, and effective behavior change strategies. Brian shares practical tools like journaling and values-driven actions to help reframe disordered eating and insights into the differences between binge eating and emotional eating.
We then finish the episode by chatting about food anxiety, the cultural factors affecting men's health, and mindful eating techniques for achieving a healthier relationship with food.
Key Questions Discussed in This Episode:
How does cognitive behavioral therapy help with disordered eating? What’s the difference between binge eating and emotional eating? What is the biopsychosocial model of obesity? How can journaling improve eating habits and mental health? How do men experience disordered eating differently? What are some effective strategies for managing food anxiety? How can mindful eating lead to a balanced approach to health?Links & Resources: The Happiness Trap by Russ Harris: Get the book hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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**If any part of this conversation triggers you, please seek support from a qualified professional. It’s essential to work with someone trained in managing mental health and eating disorders to ensure you get the help you need.**
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In today’s episode, I dive into the big impact stress has on our health, and how it affects both our mental and physical well-being.
I also share some of the stress-relieving practices and mindset activities I teach my clients in coaching!
We talk about the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems and why finding balance between the two is so important. Plus, I give you my top tips for managing stress and breaking down the difference between everyday stress and those bigger life stressors!
Key Questions Discussed in This Episode:
How does stress affect our health? What is the sympathetic nervous system? What is the parasympathetic nervous system? How to find balance between our nervous systems? Why is relaxation so important? Does meditation really help with stress? How does journaling help to relieve stress? How to balance stress with healthy habits?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode of the Kate Hamilton Health podcast, I sit down with Denise Murphy, an online fitness coach and mother of two, to dive deep into the world of pre and postnatal fitness.
We explore the crucial role that staying active plays before and during pregnancy, and Denise shares her expert advice on what exercises are safe, and which ones to avoid.
How can expecting mothers navigate fitness routines and nutrition during pregnancy? Denise offers practical nutrition tips, including the importance of protein - especially for pescetarians and vegetarians - while also discussing her personal journey of weight loss and sustainable health practices.
Are you curious about postnatal recovery?
Denise provides valuable insights into regaining strength and maintaining a balanced diet after childbirth. We also cover the importance of women’s health physio and how to safely return to exercise postpartum.
Key Questions Discussed in This Episode:
How can staying active impact your pregnancy and overall health? What are the do’s and don’ts of pre and postnatal fitness? How should you adapt your diet and nutrition during pregnancy, especially protein intake? What fitness myths about pregnancy need to be debunked? Why is women’s health physio so important during the postpartum period? How can you safely return to exercise after having a baby?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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**The content in this episode is for informational purposes only and is not medical advice. Please consult your healthcare provider before changing your fitness or nutrition, especially during pregnancy or postpartum.**
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In today’s episode, I chat about how our mindset plays a crucial role in achieving health and fitness goals.
I share some personal challenges I’ve faced along the way and highlight why self-reflection and journaling are powerful tools for breaking through subconscious barriers.
I also explore how uncovering your deeper motivations can transform how you approach long-term habit changes and ultimately drive you toward success.
I also offer some practical exercises to help you uncover your own 'why' and share stories from my journey to encourage you to take control of yours.
Key Questions Discussed in This Episode:
How does your mindset shape your ability to reach your health and fitness goals? Can journaling really help you discover what’s holding you back? Why is having a strong 'why' so essential for lasting change? What practical exercises can help you dig deeper and uncover your true motivation? How can you take control of your personal journey and create lasting success?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode of the Kate Hamilton Health Podcast, I chat with the inspiring Vikki Cronin. At 50, Vicky has transformed her life from unhealthy habits to becoming a holistic health and fitness expert.
We dive deep into her journey, discussing how she overcame her past struggles to achieve balance and well-being. Vicky shares her insights on how nutrition, mindset, and self-awareness play a key role in long-term health and offers practical advice for women, especially those navigating perimenopause and menopause.
Whether you're looking to start your own health journey or just refine your habits, Vicky’s tips will help you make lasting changes.
We also explore the power of journaling, behavior change, and how meditation, sleep, and stress management are all essential pieces to achieving a well-rounded, healthy lifestyle. Vicky’s holistic approach to coaching provides a roadmap for anyone looking to take charge of their health, no matter what stage of life you’re in.
Key Questions Discussed in This Episode:
How did Vicky transform her unhealthy lifestyle into one focused on fitness and well-being? What is a holistic approach to health, and how can it impact your mindset? What are the biggest challenges when starting a fitness journey, and how can they be overcome? Why is self-awareness so crucial for creating lasting change? How can journaling help build effective routines and stay consistent? Why is sleep a cornerstone of health, especially during perimenopause and menopause? What role does resistance training play in maintaining a balanced lifestyle? How can nutrition empower women during perimenopause and beyond?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode of the Kate Hamilton Health Podcast, I chat with Adele Johnston, a dedicated menopause coach, to dive deep into the crucial stages of menopause and hormone health.
Adele opens up about her personal experience with early menopause and how it inspired her to support other women navigating this life stage.
We explore a range of topics, from understanding hormone replacement therapy (HRT) and menopause replacement therapy as well as the importance of nutrition to fostering a positive mindset and self-connection.
Adele shares practical advice, actionable tools, and empowering insights that will help you live a vibrant and confident life through menopause and beyond.
Whether you're experiencing menopause yourself or want to support someone who is, this episode is packed with valuable knowledge and support.
Key Questions Discussed in This Episode:
What inspired Adele Johnston to become a menopause coach, and what were her early challenges? How can Hormone Replacement Therapy (HRT) and lifestyle changes support women during menopause? Why are education and advocacy important in empowering women through menopause? What should women know about the different stages of menopause? How can nutrition, including healthy fats and protein, help manage menopause symptoms? How do mindset, mindful eating, and social connections improve well-being during menopause? What practices can help women connect with themselves and enhance their menopause journey?Links & Resources:
Listen to Adele Johntson’s podcast: https://open.spotify.com/episode/4C3U6HlhExBitwyyMR4Pi7?si=95018b57ad2b4480 To get Adele's FREE set of morning affirmations: https://adelejohnstoncoaching.com/empowering-confidence-50-i-am-affirmations/If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In today’s episode, I chat with Aisling Lannon, an online fitness coach from Roscommon, Ireland.
Aisling shares her inspiring journey from accountancy to fitness coaching, highlighting her personal weight loss story and the habits-based approach she uses with her clients.
We chat about so much including dieting and gaining phases, the importance of maintenance, the challenges of prepping for a fitness photoshoot, the difficulties of reversing after a photoshoot, and the value of self-acceptance and holistic health.
We also discuss how to balance personal goals with maintaining a healthy lifestyle.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In today’s episode, I chat about the crucial role that daily movement plays in fat loss!
While diet is key, how does movement fit into the picture? I break down energy balance and explain how the calories you consume versus the calories you burn affect your fat loss goals. I also discuss why daily activity is just as important as what you eat.
Why is it so important to keep moving throughout the day? I cover how even small movements can boost your calorie burn and impact your results. Plus, I touch on basal metabolic rate, strength training, and how digestion itself burns calories.
I also introduce NEAT (Non-Exercise Activity Thermogenesis), which is the energy you burn through everyday activities. It can be a game-changer for fat loss! I’ll show you how to increase your NEAT and why it’s so effective.
Finally, I share practical tips to add more movement into your routine, from walking more to simple ways to stay active. These strategies can make a big difference in your journey.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode, I chat with Kim Rahir, an online health coach and Olympic weightlifting competitor at the master's level.
Kim shares her remarkable transformation from a journalist battling a debilitating illness to becoming a passionate advocate for strength training, especially for women over 40.
In this episode, we chat about:
How Kim's journey from journalism to health coaching and weightlifting began, and how she overcame her health challenges Why building muscle is crucial for women over 40, and how strength training benefits both physical and mental health Kim's tips for starting small, building confidence, and creating positive momentum in fitness How Kim balances her passion for weightlifting with life in Madrid, and what strategies she recommends for overcoming resistance and staying motivated Why Kims suggest not focusing solely on "eating healthy," and what her thoughts are on calorie counting and specific health goalsThis episode is full of insights and stories that will resonate with anyone looking to improve their health and well-being.
Kim's experiences and advice offer a wealth of knowledge and inspiration for anyone interested in strength training and a healthier lifestyle.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
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In this episode, I chat with personal trainer Emma Dowling, who specialises in pre and post-natal health.
Emma shares her insights on parenting, fitness, and balancing a busy life.
We discuss everything from the importance of modelling healthy behaviours for children, managing hectic schedules, and finding time for self-care to training during pregnancy, pelvic floor health, and Emma's holistic approach to fitness.
We chat about:
How to balance fitness with family life, and how to incorporate exercise into a busy schedule Why it is important to model healthy behaviours in front of children, and how can parents make time for their own fitness? What are the key considerations for training during pregnancy, and why is pelvic floor health crucial for new and expectant mothers? How Emma addresses misconceptions in fitness, especially regarding women's health, mindset, and nutrition What Emma's thoughts are on diet culture and its impact on long-term health and wellnessThis conversation is packed with practical advice and inspiring stories, offering valuable insights into the unique challenges and rewards of maintaining fitness and health during the parenting journey.
Whether you're a busy parent or interested in women's health, Emma's expertise provides a wealth of knowledge to help you navigate your fitness goals.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Disclaimer: The content provided in this podcast is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your health routine.
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In this episode of the Kate Hamilton Health Podcast, I chat with Rebecca Holland, founder of Health with Holland and a health coach specialising in helping women achieve natural hormone balance. Rebecca shares her expertise in areas like stress management, the vagus nerve, and gut health, providing invaluable insights into how these factors affect overall wellness.
We delve into practical strategies for regulating blood sugar levels, managing PCOS, and navigating perimenopause. The importance of strength training for overall health is also highlighted, along with Rebecca’s personal journey with hormone imbalances. She offers actionable tips on implementing small, incremental changes in nutrition, exercise, and self-compassion to improve long-term health.
This episode is packed with tips for anyone looking to balance their hormones naturally and enhance their overall wellness.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Disclaimer: The content provided in this podcast is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your health routine.
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In this episode I chat with Nicola Donnellan. Nicola is a Reiki master, meditation expert and owner of Bre Reiki.
Most of this conversation centres around meditation, it's benefits and why it is more necessary in today's society than ever before.
We chat about:
-meditation
-breathwork
-childhood trauma
-inner child work
-fear and the pain of life change
-anxiety and how we can heal ourselves through meditation
-self-discovery
I hope you enjoy this conversation and can take from it what you need to live your best life!
If you'd like to connect with Nicola, you will find her on Instagram @brereiki
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In this episode I chat with online coach Chelsea Pullinger. We both share a very similar mindset when it comes to health and fitness - sustainability!!
We have a fab conversation about:
-sustainable weight loss
-lifestyle habits outside the gym
-having a strong why
-how to deal with challenges
-self-love vs goals
-strength training
-planning and prepping
If you'd like to connect with Chelsea you will find her on Instagram @evolvewithchelsea
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- Visa fler
