The Kate Hamilton Podcast

Comparison steals your joy. It chips away at your self-belief, your gratitude and how satisfied you feel with your own life. In this solo episode, I’m talking about where comparison actually starts. I share how my own body image was shaped growing up by the media’s obsession with looks, money and popularity. We also look at how diet culture, capitalism and the influencer industry keep you comparing, and why social media is “free”: you’re the product, and your attention is what’s being sold. I also share how to scroll with intention, skip what makes you feel rubbish and unfollow what triggers comparison. Healthy, beautiful and successful don’t have one look. They have an energy, and it comes from being authentic. So reconnect with your spark, follow your joy, take the baby steps even when you’re scared, and stop being so hard on yourself. If this one resonated, share it with a friend who needs to hear it. You can also download my free mental block workbook and find out more about my coaching and mentorship programmes. Timestamps 00:00 Welcome and Overview 01:03 Comparison Steals Joy 02:11 Where Comparison Starts 03:17 Media and Body Image 06:36 Magazines and Celebrity Culture 09:44 Social Media Upsides 12:09 Influencer Economy Explained 13:12 You Are the Product 16:06 Scroll With Intention 20:51 Stop Comparing Online 22:23 Authenticity Has Energy 23:45 One in 400 Trillion 25:43 Follow Joy Not Fear 28:57 Find Your Spark Questions 29:47 Fear and Judgment 33:04 Baby Steps Forward 34:48 Focus On Joy Daily 36:45 Life Growth and Gratitude 39:34 Let Your Spark Shine 40:21 Wrap Up and Resources Links & Resources: Mental Blocks workbook here Apply for LeadHer mental performance coaching here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Ever feel like you’re doing all the things, ticking all the boxes, and still feeling a bit flat? That’s what we’re talking about today. In this episode, I’m getting into values. They’re not goals. They’re what matters most to you, and when you lose touch with them, you lose touch with your spark, that gut feeling that tells you what’s right for you. When life gets busy and reactive, that’s when the anxiety, the discontent and the coping behaviours creep in (the numbing, the guilt, and round and round we go). I’m also sharing my own story: the anxiety, the weekend drinking, my 15 years as a teacher, and how COVID made me stop and look at my life. That led me into fitness and nutrition and then into building an online business. But when the business grew fast, I ended up stressed and disconnected from the very things I’d built it for. So I scaled back to one-to-one coaching to realign with my core values: freedom, health and connection. I also share some of the research on why living in line with your values (and affirming them) is linked to better wellbeing and lower stress, and I’ll guide you through a reflection on your under-eight self. A small pause before a decision, and one choice that lines up with what matters to you, can change how your whole day feels. I’ve also put together a 25-minute values workshop for you. You can download it below, so grab a cuppa and give yourself the time. If you want to work with me, you can find out more about LeadHer business mentorship and NourisHer coaching below. Timestamps 00:00 Welcome and Why Values Matter 02:00 What Values Really Are 03:31 Gut Feeling and Your Spark 05:33 Life Responsibilities and Losing Yourself 07:23 Gratitude Versus Wanting More 11:50 The Numbing and Guilt Cycle 13:16 My Story: Reactive Living to Anxiety 20:15 COVID Reset and Finding Purpose 25:21 Success Without Values Feels Empty 30:25 My Core Values in Practice 34:36 Research and Reconnecting With Younger You 38:59 Values Workshop and Next Steps 43:44 Final Thoughts and Outro Links & Resources: Values Workshop here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

You can read all the books, do all the mindset work and still feel like a fraud the minute you step up. If that’s you, this one’s for you. I sat down with psychotherapist Susanna Sweeney, who has 35 years’ experience (25 of them in trauma). She now helps professionals clear anxiety, low self-worth, imposter syndrome, shame and fears like public speaking, by getting to the root fast through the body and the senses. We talk about: How early experiences and cultural conditioning create “faulty childhood programming” that keeps your stress response switched on Why talk therapy, CBT and coaching can leave you understanding the problem but still feeling it Susanna’s own story, growing up in East Berlin, and her breakthrough with her own anxiety and imposter syndrome Psychosensory tools like EMDR and Havening, and how touch and eye movements signal safety to the brain’s limbic system How all of this shows up in business, parenting, health and everyday life Why this work can even shift things like weight loss and self-worth Susanna has a guide with a quiz to help you see where you’re at. You can reach her at info@repairparenting.com for workshops and support. Timestamps 00:00 Meet Susanna Sweeney 02:49 Her Trauma Informed Methods 06:46 Talk Therapy vs Body First 10:02 When Understanding Isnt Enough 12:45 Susannas East Berlin Story 16:21 Imposter Syndrome Breakthrough 19:55 Psychosensory Tools Explained 29:00 Touch Safety And Childhood 33:37 Parenting Repair And Rewiring 36:42 What Havening Looks Like 37:41 Havening Touch Zones 38:51 Eye Movements Explained 39:50 Why Touch Calms Brain 41:37 Imposter Syndrome Roots 47:09 Weight Loss And Self Worth 50:40 Clearing Childhood Programming 55:52 Beyond Trauma Labels 01:00:49 Cultural Conditioning Notions 01:02:19 Reparenting Method And Resources 01:06:28 Final Thanks And Next Steps Links & Resources: Email - Susanna Sweeney info@repairenting.com Susanna Sweeney repairenting guide here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

If tax gives you a knot in your stomach, this one’s for you. I sat down with John Richardson, The Startup Accountant, to talk about taking the anxiety out of money by getting ahead of tax and compliance instead of hoping it sorts itself out. We cover: Sole trader or limited company, and when incorporating becomes tax-efficient How to put money aside for tax with a standing order or a separate profit account Why you need to know your numbers every month Simple systems for receipts, invoices and subscriptions that make year-end and VAT easy Allowable expenses, including clothing and home office boundaries The VAT threshold and how it affects your pricing What a Revenue audit can involve Want to work with John? Head to his Instagram to book a 15-minute call and find out about his eight-week profit challenge. Timestamps 00:00 Welcome and Guest Intro 01:34 Episode Topics Overview 04:58 Starting Out and Tax Anxiety 08:25 Compliance and Business Risks 14:02 Finding the Right Accountant 15:47 Social Media Money Myths 18:05 Profit Accounts and Knowing Numbers 22:46 How Much to Save for Tax 28:59 Stay Ahead of Deadlines 31:29 Receipts Systems and Expense Mindset 37:18 Allowable Expenses Basics 38:15 Allowable Work Expenses 39:23 Home Office Boundaries 40:48 Clothing Dual Purpose Rules 42:58 Sole Trader Or Company 46:28 When Limited Makes Sense 49:54 VAT Threshold Reality Check 51:53 Receipts And Recordkeeping 55:36 Revenue Audit Breakdown 57:37 Penalties And Bank Freezes 01:02:39 Profit Challenge And Planning 01:06:57 Quick Expense Wins 01:08:57 Wrap Up And Next Steps Links & Resources: Instagram - John Richardson here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

This week I'm sitting down with Maria McCarthy, online coach and personal trainer (Miss Mac Fit), and this one goes deep. Maria's fitness journey began with a wake-up call: severe work stress caused head tremors, which disappeared once she left the role. She shares how she gained 45kg in pregnancy, struggled postpartum during COVID, and then lost 45kg over four years by learning nutrition rather than following restrictive meal plans. We get into what makes results last: identity-based habits, discipline, your "bare minimum," and finding movement you genuinely enjoy. Maria also gives an honest look at a 16-week photo shoot prep, going from 79.4kg to 68.4kg and rebounding to 71kg, and we talk about why 1200 calories fails and how to avoid the yo-yo cycle. Then we go into manifestation, environment, mentorship, and the moment Maria won €50,000. If you've ever felt stuck in the diet cycle or wondered what it takes to build something that lasts, this one's for you. Time Stamps: 00:00 Meet Maria McCarthy 02:07 Stress Tremor Wakeup Call 07:10 Holistic Healing And Pregnancy 08:44 Postpartum Weight Loss Reset 12:36 Sustainable Fat Loss Lessons 15:11 Identity Habits And Your Why 19:05 Bare Minimum Consistency 20:24 Finding Movement You Love 32:01 Photo Shoot Prep Reality 38:55 Reverse Diet After Shoot 40:48 Avoiding Yo-Yo Dieting 41:59 Why 1200 Calories Fails 43:50 High Calorie Deficit Logic 46:46 Sustainable Foods You Love 48:33 Simplify Meals For Success 50:44 Environment And Support 51:32 Manifestation And Obsession 53:59 Manifesting Australia And NYC 59:49 Oprah Event And 50K Win 01:05:16 Turning Vision Into Action 01:14:14 Health Means Balance 01:15:31 Final Thanks And Call To Action Links & Resources: Instagram - Maria McCarthy here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

This week I'm sharing what's been happening behind the scenes in NourisHer and LeadHer, including some exciting news: our first in-person LeadHer event is coming! I also recap my day at the Herology Hub, with brilliant talks on fertility, endometriosis and menopause, and why it matters so much to check who's really behind the health advice and products you see online. In the second half, I break down my approach to supplements. The foundations come first, supplements support a healthy lifestyle rather than replace one, and getting your bloods checked every 6–12 months beats blanket recommendations. I share the supplements I take and rate: A good quality multivitamin Magnesium, especially for sleep and perimenopause Omega-3s, if you're not eating oily fish twice a week Creatine monohydrate (not just for gym bros!) Protein powder, ideally a whey isolate I also tell you where I buy them. If this helps, send it to a friend who's standing in the supplement aisle feeling overwhelmed! Timestamps: 00:00 Weekly Reflection Kickoff 00:35 LeadHer and NourisHer Updates 01:52 Women Supporting Women 03:41 Herology Hub Event Highlights 06:25 Authenticity and Trust Online 09:44 Supplement Basics and Bloodwork 13:07 Multivitamin and Magnesium Picks 16:27 Omega-3 and Inflammation Explained 20:48 Creatine Benefits Breakdown 22:44 Protein Powder Practical Tips 26:57 Wrap Up and How to Connect Links & Resources: Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

This week I'm joined by Leanne Keane, personal trainer, online coach and breathwork facilitator, for a conversation that goes way deeper than the usual health chat. Leanne lost 40kg by starting with the basics, but her real turning point came when she saw that lasting change for the women she coached rarely came down to food or training. It came down to their mental and emotional health. We cover polyvagal theory and how a dysregulated nervous system can quietly block your goals, emotional eating, alcohol as numbing (hello, Irish drinking culture), shadow work, and living by your values instead of comparison. Leanne also explains up- vs down-regulating breathwork, what trauma release can look like in a session, and why safety has to come first. If you're doing "all the right things" and still feel stuck, this one's for you. Timestamps: 00:00 – Welcome and Guest Intro 00:21 – Why This Conversation Matters 02:35 – Leanne's Weight Loss Journey 05:24 – From PT to Online Coach 06:41 – Discovering Breathwork 08:11 – Polyvagal Theory Explained 12:07 – Why Diets Don't Stick 14:30 – Trauma Bottle Analogy 17:48 – Childhood Emotions and Repression 20:54 – Numbing With Food and Alcohol 23:32 – Ireland's Drinking Culture 27:38 – Spark, Flow, and Connection 28:50 – Shadow Work and Authenticity 31:45 – Breathwork Training Deep Dive 34:46 – Finding Your Spark 35:59 – Drop the Shoulds 36:28 – Values Over Comparison 37:59 – Real Success Within 39:45 – Breathwork Basics 40:49 – Down Regulating Tools 42:06 – Activating Deep Release 44:04 – Trauma Responses Explained 48:24 – Safety And Baby Steps 55:17 – Breathwork For Digestion 58:19 – Hormones And Fat Loss 01:02:05 – Defining True Health 01:04:27 – Wrap Up And Resources Links & Resources: Instagram - Leanne Keane Coaching here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

The Power of "I Am": Rewiring Identity for Real Change I'm trying something new — a weekly Friday recap where I share some of the reflections that come up in my world during the week, in the hope that they help you too. This week's inspiration came straight from one of my NourisHer coaching calls. We went deep — because the truth is, health and fitness progress is never just about the food or the training plan. It's about the limiting beliefs, the self-sabotage, the confidence, and the values sitting underneath it all. The journaling prompt I want to leave you with this week is built around two small but massive words: "I am." Try this — write out 10 spontaneous "I am" statements, no overthinking, and see what comes up. What you write will tell you a lot about the identity narratives quietly shaping your habits and your reality. Here's the catch, though. Negative "I am" labels — "I am ugly," "I am anxious," "I am depressed" — don't just describe how you feel, they can trap you in a shame cycle. So I talk through a shift: separating feelings from identity. "I feel tired" is very different from "I am tired." And instead, I want you using intentional, believable identity statements — things like "I am someone who walks every day" — to build real momentum, one baby step at a time. I'd love to know what comes up for you with this one — send me your feedback. And if you want support putting any of this into action, I break down where NourisHer and LeadHer can help at the end. Timestamps: 00:00 Welcome Back Solo Episode 01:33 Weekly Recap Podcast Plan 02:14 Nourish Her Calls Go Deep 05:37 Journaling Power of I Am 07:04 Identity Boxes and Self Talk 08:10 Affirmations and Baby Steps 11:54 Feelings Are Not Identity 14:27 Support Systems and Language 15:47 Intentional I Am Examples 17:23 Momentum Business and Next Step 18:35 No Five Year Plan Mindset 19:33 Wrap Up and Coaching Offer Links & Resources: Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

What If It's Not? Julie Bell on Rewiring Fear, Anxiety & the WIIN Method What if the thing you're scared of… just isn't true? In this episode, I sit down with Julie Bell — a former Scottish primary teacher and headteacher with 26 years in education, four of those as head of schools for a mental health therapeutic service. Julie's now the founder of WIIN with JB, a coaching method built around one deceptively simple question: "What if it's not?" We get into how fear and "what if" thinking quietly drive so much of our anxiety and behaviour — shaped by moments like 9/11 and the isolation of the pandemic. Julie breaks down the evolutionary role fear plays, why anger so often masks vulnerability (especially in young people), and why one of the most powerful things you can ask a child — or yourself — is "what are you predicting will happen?" She walks us through the four steps of the WIIN method — recognise, pause, reframe, respond — and shares a simple practice for tracking your "what if" thoughts to see just how rarely they actually come true. We also get into Julie's own career leaps, and what's next for her: working with parents to build self-belief, create opportunity, and break generational limiting beliefs. Timestamps: 00:00 Meet Julie Bell 01:02 Fear and the What If Loop 04:03 9/11 Memories and Time 08:07 Tracing Fear to Its Roots 11:13 How the WIIN Method Works 13:23 Relationship Skills from Teaching 15:46 Career Journey and Big Leaps 18:02 Pandemic Leadership Fallout 31:12 COVID Impact on Kids and Trust 34:42 Why Our Brains Default to Fear 35:13 Anxiety Protects Us 37:21 Fear Behind Anger 38:22 Find the Nugget 41:00 Ask Better Questions 42:14 Jacket Story Lesson 45:09 Teen Check Ins 46:28 WIIN Method Steps 52:11 Change Your State 54:18 Thoughts Aren't Facts 57:22 Worst Case Growth 01:01:21 Prevention Before Cure 01:02:29 WIIN Next Phase 01:07:32 Where to Find Julie 01:08:17 Final Wrap Up Links & Resources: Instagram - Julie Bell here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

If you've ever felt like your brain just... changed sometime after 35, this episode is for you. I'm joined by nutritional therapist Gwen Bastian-Enright, founder of Gwen Wright Nutrition, who specialises in women's health, perimenopause, and midlife — particularly for neurodivergent women. We talk about why perimenopause can trigger an "unmasking" of ADHD or autistic traits, how shifting hormones drive anxiety and brain fog, and why stress is often the real root cause behind it all. Gwen shares practical strategies — boundaries, movement, daylight, hydration, and smarter caffeine and workout timing — to support your cortisol and blood sugar. We also cover liver and gut health, the bloodwork worth asking for, useful supplements, and what to know about HRT and bone density. Timestamps: 00:00 Welcome and Episode Preview 01:24 Meet Gwen Enright 03:19 What Nutritional Therapy Is 05:38 Holistic Practical Approach 09:05 Neurodivergence and Perimenopause 11:34 Anxiety Driving and Hormones 17:43 Alcohol Tolerance and Cycle Tracking 19:54 Stress as the Root Cause 24:47 Building Resilience to Stress 32:01 Movement Walking and Nature 35:53 Walking for Calm 36:37 Joyful Movement Outdoors 37:56 Cortisol and Morning Workouts 39:35 Hydrate Daylight Fuel 41:36 Coffee as Ritual 43:47 Mindful Eating Matters 46:39 Liver Load and Hot Flushes 51:55 Liver Support Supplements 54:19 Brain Fog Bloodwork 01:00:10 Bone Density Beyond Calcium 01:04:43 Health as Freedom 01:05:47 Where to Find Gwen 01:06:44 Final Wrap and Next Steps Links & Resources: Instagram - Gwen Bastian Enright here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

What happens when a primary school teacher swaps the classroom for the gym floor? This week I'm joined by Jim Ryan, a Dublin-based online fitness coach (originally from Tipperary) who helps his clients lose fat sustainably — without giving up the foods they love or drowning in guilt every time they eat something "off plan." Jim opens up about his own career leap from teaching to coaching, and how training became a lifeline for him through a breakup and a genuinely tough mental health period. We talk about the masks people wear to hide what they're actually going through, and why that destructive inner voice — the one telling you you've "failed" — needs to be challenged rather than obeyed. We also get into goal setting: why Jim is sceptical of rigid five-year plans, and why having direction matters more than gripping tightly to a specific number on the scale or a specific date. Plus — men's mental health, vulnerability, and why learning to actually say what you need (to a partner, a friend, anyone) changes everything. Timestamps: 01:56 – Meet Jim Ryan 02:39 – Teacher to Coach Shift 05:25 – Breakup and Gym Lifeline 07:20 – Masking and Empathy 09:19 – Uncertainty and Career Leaps 14:34 – Five Year Plans Debate 16:25 – Direction and Milestones 18:57 – Confidence and Food Freedom 22:13 – Men vs Women Mindset 24:39 – Realistic Expectations Wins 26:54 – Bodybuilding Values Tradeoffs 33:19 – Hyrox Body Myth 36:03 – Training vs Diet Reality 36:50 – Strength Plus Cardio 37:12 – Pick One Main Goal 38:32 – Chasing All Goals 40:46 – Intrinsic Motivation Check 43:29 – Food Relationship History 50:07 – Men And Vulnerability 53:54 – Fitness Through Breakups 59:31 – Communicate What You Need 01:04:01 – Awareness And Values 01:09:56 – Health Definition And Wrap Links & Resources: Instagram - Jim Ryan here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, I sit down with Roisin Greene, multi-award-winning owner of RG Fitness and Pilates in Trim, Co. Meath, for a conversation about confidence, self-belief, strength, and making movement accessible to every body and ability. Roisin shares her journey from leisure centre manager to founder — starting with just two classes a week and growing, within two years, to around 25 weekly classes, two staff members, two industry awards, and her own podcast. Her wheelchair-accessible studio now runs everything from spin and rebounder to step aerobics, Pilates, and chair-based classes, built around one core idea: fitness should have no barriers and no judgment. This episode gets personal too — Roisin opens up about her father's experience with Parkinson's and a client living with Alzheimer's, and how movement, connection, and a bit of fun have made a real difference for both. She digs into body image, the "Strong is the New Skinny" mindset, motherhood, and why starting small — without judgment — is often the bravest first step. She also shares an exciting first look at her upcoming online platform, designed to bring accessible classes to even more people, including older adults and those living with disabilities. Timestamps: 00:00 Welcome and guest intro 01:18 Full circle connection 02:08 Meet Roisin and studio vibe 03:08 From manager to founder 04:26 Making fitness fun 06:18 No judgment culture 07:16 Accessible chair classes 08:35 Dad and Veronica stories 14:02 Fitness beyond aesthetics 18:25 Loneliness and connection 22:28 Playfulness in classes 27:20 Motherhood and body image 30:46 Stronger Not Smaller 31:34 Body Fat And Health 32:59 Confidence And Self Image 35:04 Rehab And Starting Small 37:15 Inner Voices And Gratitude 39:44 Comparison And Growth 44:59 Self Belief Through Action 49:48 Online Classes Announcement 52:59 Fitness For Families And Elderly 55:27 Final Takeaways And Wrap Up Links & Resources: Instagram - Roisin Greene here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, I sit down with Lorna Dwyer, a North Dublin pre- and postnatal coach and founder of Your Mama Strength, to talk about training through pregnancy and postpartum recovery. We cover the two extremes so many women fall into postpartum — doing nothing, or jumping back in too soon — and the pelvic floor symptoms that get brushed off as "normal," like leaking and heaviness. Lorna speaks about some long-standing myths (the heart-rate rule, "never lie on your back"), and shares what updated pregnancy exercise guidance actually says, from core breathing to birth prep to postpartum rebuild. We also get practical: C-section scar mobilisation, individualising your recovery, and how to actually fit movement into busy parenting life. Timestamps: 00:00 Meet Lorna Dwyer 01:16 Her Coaching Journey 04:37 Why Postnatal Support Matters 08:13 Running Leaks and Pelvic Floor 12:45 Training During Pregnancy 15:08 Core Breathing and Old Myths 17:25 Mobility for Birth Prep 27:13 Bracing and Lifting Postpartum30:40 Postpartum Rebuild Mindset 34:43 Early Postpartum Starter Plan 36:38 Early Postpartum Video Plan 38:17 Movement Helps Recovery 39:06 C-Section Safe Basics 41:34 Scaling Postnatal Classes 43:53 Older Pelvic Health Fixes 46:29 Squeezy App and Devices 47:30 Fitting Fitness Into Mom Life 53:32 Rehab Mindset and Motivation 57:11 Modeling Self-Care for Kids 01:03:48 Where to Find Lorna 01:05:39 Final Wrap and Links Links & Resources: Instagram - Lorna Dwyer here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

This week I'm joined by Vicky Swift, founder of Coached by Swifty, and we're getting into all the things — eating more (not less), why "smaller and skinnier" isn't the goal, and how to finally step away from diet culture for good. Vicky opens up about her own turning point after post-pregnancy weight gain, and how that experience shaped everything she now teaches her clients. We talk about the language of diet culture — "cheat meals," "detox," "shred" — and why words like that quietly wreck your relationship with food and your self-belief long before you notice it happening. We get into the real mechanics of sustainable fat loss: phased dieting, calorie deficits followed by maintenance blocks, tracking for awareness rather than restriction, and why strength training does so much more than change your body — it changes how you show up in every other part of your life too. Vicky also shares the honest, unfiltered story of building her coaching business — parenting through the early grind, her dad's cancer diagnosis, and the reality of trying to balance business, home, and health as a woman. We talk about what it means to model healthy habits for your kids, and why waiting for the "right time" to start is the biggest trap of all. If you needed a reminder to eat more, lift heavier, and build real confidence — this episode is it. Timestamps: 00:00 Meet Vicky Swift 02:49 Vicky's Story 04:02 Diet Culture Roots 06:11 Social Media vs Magazines 13:11 Crash Diet Myths 15:44 Slow and Steady Wins 18:21 Deficit and Maintenance Phases 24:09 Mindset and Habit Awareness 28:03 Strong Not Skinny 31:59 Confidence Beyond Fitness 35:04 Find Your Inner Fire 37:40 Job Loss to New Path 38:44 Lockdown Workouts Spark 39:34 Launching PT Business Fast 41:12 Burnout and Going All In 43:28 From In Person to Online 46:09 Laptop Life Reality Check 47:49 Dad's Cancer Wake Up 51:00 Women and Work Life Balance 56:47 Kids Learn by Watching 01:05:38 Stop Waiting Start Now 01:07:51 Mission and Meaning of Health 01:11:30 Where to Find Vicky Links & Resources: Instagram - Vicky Swift here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Johnny Morrison and I go way back — we were personal trainers together before either of us had a clue what we were building. In this one we get into it: growth that doesn't look how you think it will, ditching "should" thinking, and why staying present beats chasing a highlight reel. Johnny's built two businesses — online coaching, and helping experts grow on social with systems and AI. He's blunt about where AI is heading: deepfakes, misinformation, and lazy automation are eroding trust, and the coaches who win are the ones who stay real and think critically instead of outsourcing their brain to a bot. We break down what actually works in content: leading with WIIFM instead of making every post about you, not polarizing the people you actually want to work with (yes, that means dropping the GLP-1 shaming and the "we all have 24 hours" nonsense), and why your pinned post should work like a mini-website. Johnny also walks through his 70/15/15 content split — awareness, nurture, conversion — why unstrategic "challenges" burn people out for nothing, and why you need to signal demand before you launch instead of guessing. Oh, and why competing on price is a losing game. Timestamps: 00:00 Intro 01:13 Full Circle Gym Days 03:25 Measuring Backwards Mindset 06:06 Staying Present 07:46 Early Hustles and Joy 11:19 Social Media Growth Setup 14:05 Gear Myths and Basics 16:06 AI Deepfakes and Trust 19:57 Authenticity vs Automation 23:47 Bell Curve Strategy 25:16 WIIFM 28:40 Audience Fit 30:53 Common Enemy Branding 32:12 GLP-1 Shaming 35:23 Lifestyle Content 36:21 Busy Parent Coaching 39:54 TOFU MOFU BOFU 41:50 Challenges & Burnout 45:42 Pinned Posts 46:42 Content Mix 50:13 Signaling Offers 52:36 Pricing & Commitment 56:04 AI & Ozempic 58:01 Underpricing 01:00:51 Prep Culture Risks 01:02:36 Women Lifting Weights 01:06:15 Wrap Up, Links and Takeaways Links & Resources: Instagram - Johnny Morrison here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Orla O'Flaherty is back! This time we're getting personal — nervous system regulation, hormones, and how to manage stress while you're building a business (because let's be honest, that stress is real). We talk about why slow, steady reputation-building beats chasing follower counts, why networking still matters, and where AI genuinely helps with the practical stuff — but where it can also keep you stuck in your head and make loneliness worse if you start using it as your therapist. Orla walks through her somatic tools — "anchors," full-body yes/no signals, and why feeling and releasing uncomfortable emotions (anger especially) beats bypassing them every time. We get into the link between anxiety and control/safety, why awareness has to come with embodiment, and then into the cycle stuff — the cortisol-progesterone relationship, how blood sugar regulation supports your stress levels, appetite, and workplace realities. And why compassion, not shame, is what actually changes behaviour. Timestamps: 00:00 Podcast Intro Orla Returns 01:03 Being Searchable Slow Growth 03:24 Quality Followers Real Business 05:18 Redefining Businesswoman Mindset 06:51 AI Versus Human Connection 14:13 Anchors Stop Chasing 16:30 Manifestation Want Versus Need 20:42 Hypervigilance And Emotions 22:07 Anger Suppression Release 25:59 Anxiety Control And Safety 27:28 Childhood Wiring and Change 28:04 Awareness Before Bodywork 28:57 AI as Somatic Mirror 30:34 Spiritual Bypass and Fitness 32:42 Full Body Yes and No 34:42 Boredom and Routine Tension 36:50 Cyclical Structure for Women 39:28 Cycle Myths and Hormone Phases 45:10 Cortisol Blood Sugar Link 49:45 Food Basics Under Stress 52:46 Support Without Shame 55:43 Dismantling Inner Shame Links & Resources: Instagram - Orla O’Flaherty here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

I sat down with Karl O'Rourke — the Uneducated PT — for round two, and this one went somewhere I didn't expect. We talk about what happens when you chase followers, metrics, and "success" and it still leaves you empty. Karl gets real about walking away from a gym and online coaching business that looked good on paper, because the growth didn't match how he felt — and how that chase quietly cost him relationships and the things that used to ground him, like football. We get into audience capture, performative living, and "transitional loneliness" — the disconnect that comes with remote work, screens, and modern life — plus what it's doing to teenagers' mental health. And we get practical: why community-based training is having a moment, why the Harvard adult development study proves relationships (not achievements) predict how long and well we live, and why coaching businesses need to double down on human connection as AI takes over the information side. If you've ever felt busy, "successful," and still strangely disconnected — this one's for you. Timestamps: 00:00 Meet Karl O'Rourke 02:15 Podcasting Without Perfection 03:56 Practice Builds Authenticity 06:56 Audience Capture Trap 10:47 Chasing Numbers Emptiness 14:38 From Avatar to Real Life 17:20 Transitional Loneliness Explained 20:25 Always Switched On 25:08 Boundaries for Teens 26:52 Community Fitness Solution 31:12 Quality Over Quantity 33:04 Building Social Health Business 34:18 AI and Human Connection 34:32 Weekly Group Call Magic 34:48 AI Proof Coaching 36:05 In Person Meetups Matter 37:07 Connection Drives Retention 39:38 Mentorship And Friendship 41:41 Transitional Loneliness 45:15 Build Spaces For People 49:07 Balancing Purpose And Profit 54:01 Presence And Time Passing 56:31 Harvard Study On Happiness 01:00:20 Hustle Culture Reality Check 01:03:01 Grounded And Ambitious 01:05:25 Final Takeaway Connection Links & Resources: Instagram - Karl O’Rourke here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Part two with Yvonne Tchrakian is all about the business side — building something of your own while raising a family, staying true to yourself online, and tuning out the noise. Yvonne shares where her confidence comes from (her Irish parents' work ethic, a childhood in sport, being told big things were possible), why she's resisted "automate everything" advice in favour of keeping community and accountability at the heart of her 21-day manifestation challenge, and how she handles online negativity while staying authentic rather than playing the comparison game. Her journey — from law firms to a high-level in-house role, to creating gratitude and manifestation products after losing her baby, to going full-time in business after redundancy — is proof that purpose can come from the hardest places. We close on consistency over perfection, spending money early in business, and why sleep matters more than hustle. Catch part one first if you haven't already — this one builds on it. Timestamps: 00:00 Welcome and guest intro 01:44 Early years and work ethic 04:32 Sport discipline and big dreams 07:20 Authenticity over business blueprints 10:08 Community vs digital products 12:38 Handling social media hate 18:19 Boundaries and staying authentic 23:23 Not for everyone mindset 28:08 Building a positive online community 29:15 No shade content and competition 31:05 Compete With Yourself 31:44 Stop Spending Early 32:36 Real Beats Perfect 35:43 Consistency Over Perfection 36:41 Slow Social Growth 38:36 Lawyer To Manifesting 41:03 Gratitude Through Grief 42:56 Redundancy And Pivot 48:50 Mom Guilt And Freedom 56:16 Sleep Over Hustle 59:37 January Challenge Wrap Links & Resources: Instagram - Yvonne Tchrakian here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Women aren't underrepresented in business because we're not capable — it's what we've been taught about who gets to take up space. In this solo episode, I dig into why so few women start, run, and lead businesses, and why so many of us hold ourselves back before anyone else gets the chance to. I share the stats (Irish and global) on female founders, CEOs, school leadership, and VC funding — and why it's cultural, not a capability problem. I get into the identity shift nobody warns you about: going from employee (fit in, wait to be picked) to entrepreneur (stand out, pick yourself). We cover the loss of security, getting comfortable with uncertainty, who to share your goals with, manifestation, identity-based habits, calm decisions over emotional reactions, delegating at home and in business, connection over productivity, and why imposter syndrome getting louder is proof you're levelling up. I finish with journaling prompts — and if this lights something up in you, it's exactly the work we do inside LeadHer. Have a listen, then go do the thing. Chapters: 00:00 Women in Business Today 01:00 The Stats and Reality 02:55 Cultural Roots and Upbringing 08:22 Lessons from Men in Business 11:58 Employee to Entrepreneur Shift 14:33 Security Risk and Going All In 20:53 Manifestation and Identity Habits 24:59 Calm Decisions and Problem Solving 29:43 Delegation and Having It All 34:55 Imposter Syndrome Gets Louder 36:23 Stop Hiding Start Sharing 42:52 Recap Journaling and Next Steps Links & Resources: Apply for LeadHer mentorship here Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ / @freemusicpromo

Brian Keane isn't just my mentor — he's the guy who built an online fitness empire before "online fitness empire" was even a category. Four-time bestselling author, podcaster, business coach, and someone who's actually walked the path most people just talk about. In this episode we go deep on the stuff nobody puts on a highlight reel: how growing up shaped his relationship with money, confidence, and proving himself. How he went from teaching to building a fitness business using nothing but video and Snapchat — before either platform was a "strategy." And how audience-led offers like GAIN Body got built in real time, not from a boardroom. We also get into the part most coaches won't say out loud — money as a tool, not a personality trait. Scarcity mindsets. Lifestyle creep. The difference between ethical selling and pressure tactics. And what it actually costs — relationally, mentally — to scale a business without losing yourself in the process. Brian shares his SCALE framework, his book Scaling Your Story , and a free download you can grab here: https://briankeanefitness.com/get-scaling-your-story-book If you've ever felt the pull between ambition and freedom — this one's for you. Timestamps: 00:00 Welcome and Guest Intro 01:07 Why Brian Now 03:02 Free Book Download 03:52 Starting the Conversation 04:48 Family Values and Security 08:24 Sport and Proving Yourself 12:21 Confidence and Intuition 15:15 Teaching to Fitness Pivot 18:30 Early Social Media Strategy 22:15 Snapchat and Pre Selling 24:26 Kindness Over Numbers 26:40 Ethical Selling and Fit 30:22 Money Mindset Reality Check 34:57 Chasing the Dragon 36:58 Lifestyle Creep and Self Worth 37:57 Money Amplifies You 38:24 Scarcity To Tax Reality 39:22 Social Media Validation Trap 40:36 Freedom Without Fulfillment 42:13 Guilt And Business Pivot 45:43 Mentors Find Your Why 49:15 SCALE Framework Explained 52:42 Paranoia Versus Gratitude 53:47 Grounded Powerhouse Balance 55:39 Success Costs And Tradeoffs 01:05:40 Side Jobs To Buy Time 01:09:15 Book Plug And Wrap Up Links & Resources: Apply for LeadHer business mentorship here Learn more about NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo