KFIT Mind & Body Podcast

Episode 59 started in the most unexpected way, in the middle of a CrossFit competition, after I had injured myself and was desperately trying to find someone to step in and help my team finish the day. With no preparation, whilst being sick and undertrained, the wonderful Zoe said yes without hesitation and helped us not only finish, but place first. And from that moment, I knew there was something different about her.In this episode, Zoe shares her story, from being the youngest of six in a sporty family, to navigating multiple career paths before backing herself in the fitness industry, to overcoming abusive relationships that ultimately reshaped her connection to strength, both physically and mentally.We dive into how she built her business from the ground up, evolving from “Zoe Starr” into the Strong Girl Movement, and how her mission has shifted into helping women feel strong, supported, and connected to their bodies in a more holistic way.We also talk about: • The reality of starting over and backing yourself • Using fitness as a tool for healing vs punishment • Why strength looks different for every woman • The lessons she learned about herself from relationships that held the same reoccurring pattern but weren't serving her • Building multiple businesses, including her charity-based run club • Her evolving focus on women’s health, including contraception and postpartumThis conversation is raw, real, and a powerful reminder that strength isn’t just about how you train, it’s about how you show up for yourself through everything life throws at you.This episode contains discussions around abusive relationships, as well as topics related to weight loss injections and contraception. Please listen with care and take what feels supportive for you.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com🎧 Connect with ZoeInstagram: @zoe_starrrrStrong Girl Movement: @stronggirlmovementSweaty & Socials: @sweatyandsocialrunclub

Episode 58 is a short, easy listen but still packed with value. I’m sharing what’s currently playing in my ears lately, from the podcasts I love to how they support my mindset, growth, and daily routine.Podcasts have become such a powerful tool for me, not just for learning, but for feeling inspired, grounded, and sometimes just a little less alone. In this episode, I chat about when I listen, why I choose podcasts over music at times, and how different types of content can support you depending on the season you’re in.I also share my current TOP 5 favourite podcasts and why I love them, along with the biggest takeaways they’ve given me.In this episode, we chat about:My daily podcast habits and when I listenWhy podcasts have become part of my routineMy current favourite podcasts and what I love about themUsing podcasts intentionally (instead of just consuming for the sake of it)Avoiding information overloadHow to choose content that aligns with your current season of lifeA few questions to reflect on after listening:What kind of content am I consuming every day?Is it supporting my mindset or adding to my overwhelm?What do I actually need more of right now?My top 5 fav podcasts...1. Mel Robbins https://open.spotify.com/show/7vz4RYsD5MulTCrcH478t1?si=f24whhl3RkK_9_MPyS5wCA2. On Purpose With Jay Shettyhttps://open.spotify.com/show/7vz4RYsD5MulTCrcH478t1?si=f24whhl3RkK_9_MPyS5wCA3. Her Best Lifehttps://open.spotify.com/show/7vz4RYsD5MulTCrcH478t1?si=f24whhl3RkK_9_MPyS5wCA4. Life Uncuthttps://open.spotify.com/show/7vz4RYsD5MulTCrcH478t1?si=f24whhl3RkK_9_MPyS5wCA5. Call Her Daddyhttps://open.spotify.com/show/7vz4RYsD5MulTCrcH478t1?si=f24whhl3RkK_9_MPyS5wCAThis is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

What happens when I hand over the mic and let ChatGPT take full control of the conversation?In Episode 57, I step out of my usual role and answer a series of completely unfiltered questions, some deep, some uncomfortable, and some that honestly caught me off guard.We go from light and funny, to raw and reflective, diving into the thoughts we don’t always say out loud, the habits that make us human, and the parts of ourselves we’re still learning to understand.This episode is a mix of laughter, honesty, self-reflection, and real-life moments, because not every conversation has to be structured, and not every answer has to be perfect.Join Katie as we chat about...The thoughts and habits we don’t always admit toWhat’s been sitting on my heart latelyThe balance between having it together… and absolutely notPatterns, growth, and self-awarenessFunny, random, and slightly unhinged momentsLearning more about who I am in this current season of lifeHere is the FUN part! If you want to do your own little life check in… copy this and put it into ChatGPT:"Act like you’re hosting a podcast and you’re interviewing me. Ask me a mix of deep, raw, thought-provoking questions and also some light, funny, and slightly unhinged ones. Make it feel like a real conversation that flows naturally, and help me reflect on my life, my habits, my emotions, and who I am right now"Remember, you don’t have to have everything figured out. You’re allowed to be a work in progress and still show up as you are.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

In Episode 56, I share my personal experience with Premenstrual Dysphoric Disorder (PMDD), including how I was diagnosed, what symptoms I experienced which became the no brainer and what it’s really like to live with it each month.I talk through the signs and symptoms to look out for, how PMDD can show up across your cycle, and the ways it can impact your mood, mindset, relationships, work, and daily life.If you’ve ever felt like you become a version of yourself you don’t recognise at certain times of the month, this episode will help you feel seen, understood, and more aware of what might be going on in your body.This episode includes discussion around suicidal thoughts. Please listen with care and reach out for support if needed.Australia:Lifeline: 13 11 14 (24/7)Beyond Blue: 1300 22 4636Ladies this is your reminder that you are not broken. There is a reason for how you feel and support is available. You are not alone!This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

I wish we weren't sitting here having this conversation...In episode 55, I am joined by someone who means the absolute world to me, my beautiful cousin, Charlotte.This is not a conversation I ever wished we would have to have. But it is one I feel incredibly honoured to hold. At just 23 years old, Charlotte was diagnosed with a very rare cancer, paraganglioma. Since then, her life has changed in ways most of us can’t begin to imagine. She has undergone major surgeries, including brain and kidney surgery, and is currently navigating radiation treatment. But beyond the diagnosis, beyond the treatments, and beyond the clinical language, this episode is about her. Her heart, her strength, her fears, her growth, and her voice.Charlotte is one of the most kind, selfless, and caring people I know, someone whose affectionate smile truly lights up any room she walks into. She has always been the kind of person who puts others before herself, often carrying so much strength quietly without ever wanting to feel like a burden.In this conversation, Charlotte opens up about the emotional reality of being diagnosed with cancer at 23, and what it feels like to face so much uncertainty at such a young age. She shares the weight of the unknown, the internal battles that aren’t always visible, and what it has been like navigating fear, strength, and vulnerability all at once.Together, we speak about:What it was like receiving such a rare diagnosis at a young ageThe physical and emotional impact of surgery and ongoing treatmentThe invisible weight of trying to stay strong for othersLearning to receive support and lean on like minded connectionsThe moments that have tested her, and the strength she’s found within themHow this journey has shifted her perspective on life, priorities, and what truly mattersThis episode is raw, honest, and deeply human. It’s a reminder of how fragile and precious life is, and how much strength can exist even in the most uncertain moments.If you are going through your own challenges, or if you’ve ever felt like you had to carry things on your own this conversation is for you.A gentle note:This episode includes discussions around serious illness, medical treatment, and emotional hardship. Please take care while listening and honour what feels right for you.If this episode brings up anything for you, please don’t hesitate to reach out for support. In Australia, you can contact Lifeline on 13 11 14 or visit www.lifeline.org.au for 24/7 support.Charlotte, I am so proud of you. Your courage, your vulnerability, and your strength are seen and felt more than you know. Thank you for sharing your heart. Your voice matters. I love you.And to everyone listening, hold your people close 🤍This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

Are you the one everyone turns to when things fall apart? The one who holds it all together, fixes the problems, calms the tension, and always shows up? But behind the scenes… you’re exhausted.In Episode 54, we’re diving into The Fixer Identity — the role so many women unconsciously take on in their families, friendships, and relationships. While it can look like strength and selflessness on the outside, it often leads to burnout, resentment, and losing yourself in the process.If you’ve ever felt like you’re constantly pouring into others while neglecting your own needs, this episode will help you understand why and more importantly, how to start changing it.💭 What You’ll Learn in This Episode...What the “fixer identity” actually is (and why it’s more than just being helpful)The deeper reasons so many women become fixersThe hidden emotional cost of always being the strong oneSigns you might be stuck in this patternPractical tools to help you step out of the fixer roleHow to support others without abandoning yourself🧠 Key Takeaways...You are not responsible for fixing everyone else’s problemsEmpathy does not require ownershipYou can care deeply about others without carrying their emotional weightBoundaries are not rejection, they are self-respectYour needs matter just as much as everyone else’s🛠 Tools Shared in This Episode...Inside this episode, I walk you through simple but powerful tools you can use in real time, including:The Pause Tool – creating space before automatically stepping inThe Responsibility Check – asking “Is this mine to fix?”The Emotional Separation Tool – supporting without absorbingThe “Let Them” Tool – allowing others to grow through their own experiencesThe Boundary Sentence Tool – what to actually say when you need to step backThe Self-Redirect Tool – learning to meet your own needs firstI want you to ask yourself, if you stopped fixing everyone else for a moment, what part of yourself would finally receive your attention?If this episode resonated with you, I’d love to hear from you, please be sure to drop a comment or review on our Apple & Spotify Podcast! Share this episode on Instagram and tag me, or send it to someone who needs this reminder.This is the KFIT Mind & Body Podcast. Real Talk, Womens [email protected]: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.

Do you ever feel stuck, overwhelmed, or unsure how to prioritise your health and fitness? In this episode, I’m answering real questions from women just like you about training, motivation, mindset, and self-care.From building strength in a busy life, to finding the confidence to start in the gym, to overcoming guilt around taking time for yourself — we cover it all in this Q&A-style episode. Whether you’re just starting your fitness journey or looking for ways to stay consistent, episode 53 is packed with practical advice, actionable tips, and mindset shifts to help you show up for yourself every day.How to stay consistent with your training, even when life feels unpredictableWays to get the most out of short 20–30 minute workoutsHow to overcome guilt and prioritise your health without feeling selfishStrategies to boost energy and fight burnoutTips to build confidence and motivation in the gymKey mindset shifts that create lasting changeThis is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

If you’re a mum or woman who feels like there simply aren’t enough hours in the day to prioritise your own movement or training, this episode is for you.Between school drop-offs, work, cooking, cleaning, and caring for everyone else, it’s incredibly easy for your own health to end up at the bottom of the list. But the truth is, looking after your body is not a luxury. It’s a necessity.In Episode 52, we’re talking about how busy mums can finally start prioritising their training without needing hours of free time or perfect conditions. Because prioritising your health doesn’t mean doing everything perfectly, it means creating small, consistent habits that support your body and your wellbeing.You’ll learn why scheduling your training like a non-negotiable appointment can completely change your consistency, how to shift your mindset around guilt and self-care, and simple ways to incorporate movement into your day even when life feels full.This conversation is a reminder that you deserve to feel strong, energised, and supported in your body, not just for your family, but for yourself too.And perhaps most importantly, when you prioritise your health, you are modelling something powerful for your children: that taking care of yourself matters!This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

Coach Ally Bennett is stepping into her 13th CrossFit Open and in this episode, we dive deep into what that really means.This conversation isn’t just about workouts, leaderboards, or competition. It’s about longevity. Identity. Growth. Evolution. And what it takes to keep showing up year after year even when motivation fluctuates, life changes, and the pressure shifts.In Episode 51 Ally shares what she’s learnt from competing in 12 CrossFit Opens, how she has evolved as both an athlete and a coach, and how her mindset has transformed over time.If you’ve ever:Felt intimidated to try something newStruggled with comparisonQuestioned your consistencyWondered if you’re “too late” to startOr needed a reminder that strength is built over seasonsThis episode is for you. This episode is about more than CrossFit. It’s about the power of staying in the arena. It’s about understanding that the goalposts will shift and that’s okay. It’s about realising that who you become through the process matters more than where you place on a leaderboard.Ally's journey reminds us that strength isn’t built in a single season. It’s built in the commitment to keep returning — even when it’s hard, even when it’s uncomfortable, even when it looks different than it used to.✨ Longevity is a skill✨ Mindset evolves as much as physical strength✨ Success changes as you grow✨ Comparison and ego steals joy ✨ Showing up consistently is the real winIf this episode resonated with you, share it with a friend who needs a reminder that growth takes time and that strength is a long game. Tag us on Instagram and be sure to leave a comment so we can keep bringing you the goods you deserve and need to hear!This is the KFIT Mind & Body Podcast. Real Talk, Womens [email protected]: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com.

In episode 50, I share a powerful realisation I’ve had recently: life feels lighter when we stop caring about everything.Somewhere along the way, many of us learned that caring more means loving more, trying harder means succeeding more, and holding it all together means we are strong. But the truth is — constantly carrying the weight of everything is exhausting.Life is a rollercoaster. There are incredible highs, painful lows, and long steady stretches in between. When we try to control every dip and turn, we end up overwhelmed, overstimulated, and disconnected from the present moment.Today, I’m talking about what it really means to give less f*cks — not from a place of apathy, but from a place of protecting your peace, regulating your nervous system, and choosing what truly deserves your energy. Because when we stop pouring energy into what drains us, we finally have space to be present, soft, grounded, and happy.✨ How to stop wasting energy on things outside your control✨ Why protecting your peace improves emotional wellbeing✨ How to respond calmly instead of reacting emotionally✨ Why letting go creates more joy, clarity, and presence✨ How to feel lighter and more emotionally regulated• What am I carrying that isn’t mine to hold?• What am I giving energy to that doesn’t deserve it?• Will this matter in a week, a month, or a year?• Where could I choose peace instead of control?✔ Pause before reacting✔ Stop over-explaining yourself✔ Release the need to be liked by everyone✔ Let go of what you can’t control✔ Protect your energy like it matters — because it doesGiving less f*cks doesn’t mean you care less about life. It means you care more about your peace. If this episode resonated with you, share it with a friend who needs permission to let go of the pressure and choose peace.This is the KFIT Mind & Body Podcast. Real Talk, Womens [email protected]: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

Why do so many relationships feel hard even when love is there? In episode 49, we explore the messy, often misunderstood dynamics between men and women in romantic relationships, and why emotional needs can clash in ways that leave both partners feeling unseen, unheard, and misunderstood.Rather than blaming one another, this conversation looks at what’s actually happening beneath the surface — through the lens of emotional wiring, nervous systems, attachment styles, and the different ways men and women are often conditioned to relate to vulnerability and connection.We unpack why women often seek closeness and emotional expression to feel safe, while men may withdraw or shut down to protect themselves from overwhelm or feeling inadequate — and how these opposing responses can create cycles of conflict, disconnection, and confusion.This episode is an invitation to move away from “what’s wrong with us?” and toward a deeper understanding of what’s happening in our nervous systems when things feel hard.Whether you’re in a relationship, navigating disconnection, or wanting to better understand your emotional patterns, this episode offers compassion, clarity, and a new way of seeing both yourself and your partner.Because when nervous systems feel safe, connection becomes possible.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

What happens when your strongest coping tool (movement) is taken away?In Episode 48, I’m joined once again by CrossFit athlete Taylah Baker, who opens up about one of the most challenging chapters of her athletic journey. After undergoing knee surgery, Taylah is now navigating eight weeks in a knee brace and up to nine months away from the competition floor—an experience that has forced her into physical stillness and deep emotional reflection.We explore what it’s really like for a high-performing athlete to go from intense training to complete rest, and how injury can shake not only the body, but identity, self-worth, and sense of control.This conversation goes beyond sport. It’s about learning to sit with discomfort, redefining strength, and discovering who you are when you can no longer push, grind, or “train your way through.” In this episode, we discuss:Taylah's knee injury and the need to undergo surgeryThe emotional impact of being sidelined from training and competitionIdentity, self-worth, and who we are without movement or performanceThe mental battle of being forced into stillnessCoping tools, support systems, and learning to ask for helpRedefining strength, resilience, and success during recoveryLessons injury teaches us about listening to the body and trusting the processWhether you’re an athlete, navigating injury, or simply in a season where life has asked you to slow down—this episode is a powerful reminder that rest is not weakness, stillness is not failure, and healing is still work.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

Strong, Fuelled and Informed breaks down calories and macronutrients in a simple, empowering way for women. In episode 47, we explore what calories are, how to calculate your needs, and why protein, carbohydrates, and fats all play a vital role in fuelling performance, recovery, and overall health without restriction or diet culture noise.What We Cover in This Episode:What calories actually are and why your body needs themHow to calculate your calories suitable to your goals and needsWhy calorie tracking can be a tool for awareness, not obsessionThe difference between calories and macros — and why both matter. We dive into the purpose of each macronutrient and why all three are essential for womenStrong bodies are built when women are informed, fuelled, and supported — not restrictedThis is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

As school holidays come to an end and routines begin again, many parents are navigating big emotions, both in their children and themselves.In episode 46, I’m joined by Miss Georgia Fuller, a graduated primary school teacher, as she shares her journey into becoming a teacher and what it’s really like stepping into the classroom in her first year of teaching. Together, we open the door to what teachers see every day and how parents can best support their children during the back-to-school transition.Georgia offers honest insight into children’s behaviour, emotional regulation, and the nervous system — and how small, supportive shifts at home can make a meaningful difference at school.This conversation is for parents who want to support their child beyond behaviour, understand what’s happening beneath the surface, and feel reassured that they’re not doing it wrong.What the first few weeks back at school really look like for childrenCommon behaviours teachers see during transitions — and what they’re communicatingPractical ways parents can support kids emotionally and physically at homeThe importance of routine, rest, and regulation for school readinessHow parents and teachers can work together to support childrenGeorgia’s journey through uni and into her first year of teachingFinding purpose in teaching and navigating the challenges of a first-year teacherThis episode is a reminder that behaviour is communication, transitions take time, and when children feel safe and supported, learning naturally follows. If this conversation resonates with you, I’d love for you to share it with another parent or educator who might need it.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

In this episode, I do something a little different.During the school holidays, I invited my five-year-old daughter to sit down with me for a gentle, playful conversation — not to teach, correct, or analyse her, but simply to listen. This episode is an exercise in presence, curiosity, and reflection — both as a parent and as a woman who believes deeply in nervous system awareness, emotional safety, and connection.Together, we move through light-hearted questions, simple emotional awareness, and moments of honest connection, allowing her world to unfold in her own words. Along the way, I also pause to reflect — not on her responses, but on what this experience highlights for me as her mum, and what it might gently invite other parents to consider in their own relationships with their children.This conversation isn’t about parenting perfection or extracting lessons from a child. It’s about slowing down, holding space, and remembering how powerful it can be to listen instead of lead.In this episode, we explore: • Why listening to our children matters more than fixing or guiding • How children experience emotions in simple, embodied ways • What safety, connection, and presence can look like through a child’s eyes • How curiosity and play support emotional development • Reflections on parenting, nervous system regulation, and slowing down • What this conversation reminded me about how I want to show up as a mumThis episode is for parents, caregivers, and anyone who wants to reconnect with presence, patience, and the quieter wisdom that comes from listening — especially to the smallest voices.Please note: This conversation was approached with care, consent, and age-appropriate boundaries. My daughter was free to participate, pause, or stop at any time.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

In episode 44, I open up about a realisation I had over the Christmas and New Year break, even when life slowed down, as always my body and mind didn’t. I noticed that my nervous system was still in survival mode: rushing, staying busy, struggling to truly rest. That moment led me to reflect on how past experiences, especially from childhood, can shape the way our nervous system operates today.This episode is an invitation to pause and gently explore why your body might be wired for survival and how you can begin to create more safety, calm, and regulation in your everyday life.We’ll talk about:What it actually means to live in survival modeHow childhood environments and past experiences shape your nervous systemWhy these patterns aren’t flaws — they’re protective responsesSelf-reflection questions to help you understand your own nervous systemSimple, practical ways to nurture and regulate your nervous systemI’ll also share realistic tools you can start using today, including slowing down daily tasks, eating more mindfully, cold water exposure, walking outside, reading, taking baths, and learning how to move through life with less urgency and more intention.This episode isn’t about doing more — it’s about learning how to feel safe enough to slow down.If you’ve ever felt like you’re constantly “on,” rushing through life, or struggling to fully relax, this conversation is for you.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

In this deeply empowering and informative episode, I am taking you behind the scenes of our latest online program, Be That Girl: Be The Goal Getter — a transformative journey and movement for women who are ready to rise into their strongest, most confident, most aligned selves.This episode walks you through every chapter of the program so you can understand what it truly means to be that girl — the woman who backs herself, protects her peace, fuels her body, sets aligned goals, and trusts herself enough to follow through.Together, we explore:✨ Be That Girl — Becoming Her Starts with Believing in HerHow identity shifts and self-belief create the foundation of every transformation.✨ Setting Aligned GoalsWhy goals should feel like you, not pressure or expectation.✨ The Mindset of a Goal GetterUnderstanding persistence, self-trust, and emotional resilience.✨ The Power of Routine & DisciplineHow everyday habits shape confidence, outcomes, and self-respect.✨ Nourish to FlourishFueling your body with intention, balance, and self-love — not restriction.✨ Boundaries & BalanceHow to protect your energy, say no with confidence, and honour your season.✨ Movement That EmpowersShifting from punishment to empowerment and moving your body from a place of gratitude.✨ The Confidence Code / Becoming the Goal Getter in LifeUnlocking the daily actions, mindset shifts, and self-leadership that turn goals into lifestyle.If this episode speaks to you, the full program takes you even deeper with tools, exercises, reflections, and guidance designed to help you become her — not someday, but now. Sign ups are now live at www.kfitmindandbody.com with an early bird special of only $149.99!This Episode is proudly sponsored and brought to you by East Coast Supplements Huntlee. My go to for all things fitness, health & expert supplement advice! Be sure to use my discount code KFIT online or in store to receive 10% off your purchases today. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com.

As we close out 2025, this episode invites you to pause, reflect, and acknowledge just how much you’ve lived, learned, and have grown this year.In Life’s Key Audit, we take a simple but powerful approach to reflection — scrolling back through your phone month by month. Each photo, message, and note becomes a reminder of the wins you celebrated, the challenges you navigated, the setbacks that tested you, and the growth that quietly happened along the way.This episode isn’t about judging the year or wishing it looked different. It’s about recognising that growth isn’t always loud, success isn’t always obvious, and sometimes the biggest wins are the ones we survived.If 2025 didn’t turn out how you expected — or even if it did — this episode will help you:Reflect on each month with compassionHonour the lessons, not just the highlightsRecognise progress you may have overlookedClose the year with clarity instead of criticismGrab a quiet moment, open your camera roll, and let this episode guide you through a gentle but honest audit of your year. Because before you rush into what’s next, it’s worth acknowledging how far you’ve already come. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.

2025 may not have looked or finished off the way you imagined it would — and that’s okay.In Episode 41, Recognising Small Wins, we slow things right down and take a gentler look at growth. The kind of growth that often goes unnoticed. The quiet shifts. The small steps. The moments that don’t make noise but still matter deeply.We talk about how growth isn’t always loud or obvious, and how progress isn’t measured by productivity or how much you “achieved.” Sometimes growth looks like learning to be more compassionate with yourself, showing up on the hard days, setting boundaries, or simply not giving up when things felt heavy.This episode is a reminder that small wins count and they add up, your likely further along than you think, personal growth often happens beneath the surface, everyday moments are worth celebrating, progress deserves to be viewed with kind, understanding eyes.If you’ve been feeling like you didn’t do “enough” this year, this episode is for you. Take a breath, soften your expectations, and allow yourself to recognise the quiet strength it took to get here.You don’t need to prove your growth. You just need to acknowledge. You are worth it and you are enough! I am so proud of you!This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

In episode 40, I sit down with Lisa Redden, an inspiring mum of six who has undergone a powerful health and fitness transformation over the past two years.Lisa opens up about the realities of motherhood, the moment she realised something needed to change, and how years of putting everyone else first had left her feeling disconnected from herself. She shares the honest challenges of beginning a health journey while raising six children, the guilt that can surface when mums choose themselves, and the mindset shifts that allowed her to stay consistent even during the most chaotic seasons of life.This conversation is a reminder that prioritising your health isn’t selfish — it’s essential. Lisa speaks candidly about learning to give herself permission to show up for herself, how this journey has transformed the way she parents, and the powerful example she’s now setting for her children.If you’re a mum who feels exhausted, stretched thin, or unsure where to begin, this episode will leave you feeling seen, inspired, and empowered to take that first small step toward yourself.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

In this powerful episode, episode 39, we sit down with Jessie, a woman whose story is a testament to resilience, faith, and the unbreakable strength of a mother’s love. Her life changed in an instant when she lost her father — and on the very same day, discovered she was pregnant with her son. Navigating grief while stepping into motherhood alone, she was forced to rebuild her entire world.A few years later, life tested her again. After an MRI, doctors found a large brain tumour, and she was rushed into emergency surgery. One of the hardest moments she has ever faced was saying goodbye to her little boy, unsure if she would wake up.But she did — and what happened next transformed her life.She left the hospital with a renewed sense of purpose, faith, and gratitude. Today, she is living proof that although we cannot change our past, we can choose how we show up each day and who we become moving forward.In this episode, we talk about: • Navigating grief and pregnancy at the same time • Becoming a single mother while healing • The moment doctors discovered her tumour • The emotional weight of emergency brain surgery • Waking up to a second chance at life • Spiritual and emotional transformation after trauma • Living with courage, gratitude, and intention • Building the future you want, even when life looks nothing like you expectedThis conversation is raw, deeply moving, and incredibly inspiring.It’s a reminder that strength is often born in the moments we think we can’t survive — and that every woman has the power to rebuild her life with love, purpose, and bravery.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com.

In Episode 38, we’re talking about the power of creating your vision before the new year arrives — because clarity doesn’t wait for January 1st. I share my own experience of creating a vision board and the inspiration, motivation, and alignment that came with it.We explore why getting clear on what you want now sets you up for a more grounded, intentional, and empowered year ahead. You’ll hear the real benefits of vision boards, how they connect you to your future self, and why the journey you’re on each day is already leading you there.Whether you’ve made a vision board before or you’re creating your first one, this episode will help you see your desires differently — with excitement, possibility, and unwavering self-belief.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com.

In today’s special anniversary episode, episode 37, we celebrate one whole year of the podcast — a space that has grown into a home for honest stories, real emotions, and raw truth.Over the past 12 months, this podcast has become a safe space for women to feel seen, supported, and understood. A place where conversations are not only informative, but deeply human — where vulnerability is welcomed and connection is the heart of every episode.In this reflective celebration, I share the behind-the-scenes journey of building the show from day one — including the self-doubt, the growth, the lessons, and the moments that have shaped me into a stronger, more self-assured woman. We explore how self-confidence, resilience, and trust in my own voice have allowed me to show up week after week to deliver episodes with intention, depth, and purpose.This episode is a love-letter to every listener who has been here — from the very first play to the most recent download.Thank you for being part of this space, for listening, and for growing alongside me. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.This Episode is proudly sponsored and brought to you by East Coast Supplements Huntlee. My go to for all things fitness, health & expert supplement advice! Be sure to use my discount code KFIT online or in store to receive 10% off your purchases today. If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com.

How to Become Her, Believe in Her & Live as the Woman You’re Meant to Be...In this deeply empowering episode, episode 36, I’m taking you behind the scenes of my upcoming program, Be That Girl: Be The Goal Getter — a transformative journey and movement for women who are ready to rise into their strongest, most confident, most aligned selves.This episode walks you through every chapter of the program so you can understand what it truly means to be that girl — the woman who backs herself, protects her peace, fuels her body, sets aligned goals, and trusts herself enough to follow through.Together, we explore:✨ Be That Girl — Becoming Her Starts with Believing in HerHow identity shifts and self-belief create the foundation of every transformation.✨ Setting Aligned GoalsWhy goals should feel like you, not pressure or expectation.✨ The Mindset of a Goal GetterUnderstanding persistence, self-trust, and emotional resilience.✨ The Power of Routine & DisciplineHow everyday habits shape confidence, outcomes, and self-respect.✨ Nourish to FlourishFueling your body with intention, balance, and self-love — not restriction.✨ Boundaries & BalanceHow to protect your energy, say no with confidence, and honour your season.✨ Movement That EmpowersShifting from punishment to empowerment and moving your body from a place of gratitude.✨ The Confidence Code / Becoming the Goal Getter in LifeUnlocking the daily actions, mindset shifts, and self-leadership that turn goals into lifestyle.If this episode speaks to you, the full program takes you even deeper with tools, exercises, reflections, and guidance designed to help you become her — not someday, but now. Stay tuned as The Goal Getter program is released in the new year!This Episode is proudly sponsored and brought to you by East Coast Supplements Huntlee. My go to for all things fitness, health & expert supplement advice! Be sure to use my discount code KFIT online or in store to receive 10% off your purchases today. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com

The Christmas season can be one of the most magical yet most overwhelming times of the year. Between family gatherings, gift shopping, endless to-do lists, and social expectations, it’s easy to lose your calm and forget what the season is really about.In episode 35, I share three simple yet powerful steps to help you handle the Christmas chaos with more ease, presence, and peace. You’ll learn how to simplify your schedule, set boundaries that protect your energy, release the pressure of perfection, and create moments of calm connection with the people you love most.Whether you’re feeling stretched thin, craving more balance, or just want to slow down and actually enjoy the holidays this year, this episode will remind you that Christmas doesn’t have to be chaotic. It can be calm, intentional, and full of meaning.Tune in to discover how to bring back the magic of Christmas, one peaceful moment at a time.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com.au/

In episode 34, I open up about my journey of stepping into my soft girl era — a season of slowing down, reconnecting with my body, and embracing peace over pressure. As someone who’s always been confident, headstrong, and deeply independent, softness hasn’t always come naturally to me. But lately, I’ve felt a pull to balance my strong, driven energy with more flow, ease, and feminine grace.Together, we’ll explore what the soft girl era really means, why it can feel so uncomfortable for women who are used to being in control, and the practical ways I’m learning to soften, surrender, and receive.This conversation is for every woman who’s tired of living in her masculine energy — always achieving, proving, and pushing — and is ready to return home to herself.In this episode we cover what the soft girl era truly represents. Why being soft doesn’t mean being weak. And discussing how to slow down, reconnect, and lead with your feminine energy. It’s time to release the hustle, romanticize peace, and remember that your softness is your superpower. This Episode is proudly sponsored and brought to you by East Coast Supplements Huntlee. My go to for all things fitness, health & expert supplement advice! Be sure to use my discount code KFIT online or in store to receive 10% off your purchases today. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.comSponsor: East Coast Supplements HuntleeShop 1/5 Winepress Road, Branxton NSW 2335https://eastcoastsupplements.com.au/

In episode 33, we talk about the power of the Sunday reset — a moment to pause, realign, and care for yourself enough to set yourself up well for the week ahead.I’ll walk you through simple but powerful ways to reset your energy: decluttering and freshening up your space for clarity and calm, organising your week with intention, and planning for work, training, kids, and self-care.We’ll also reflect on what worked well for you this week, what didn’t, and the mindset you want to bring into the days ahead. This is your reminder to prepare not just for your responsibilities — but for all the good things you want to invite into your life.It’s time to set yourself up for a successful week! Let’s reset your energy, create space for clarity, and start your week feeling grounded, organised, and empowered.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.com

In this inspiring episode, I sit down with pilates instructor and business owner, Elizabeth to explore her journey of turning passion into purpose through Pilates. We dive into what inspired her to take the courageous leap into building her own business, how that journey has shaped the woman she is today, and what it truly means to show up for yourself — both in business and in life.In Episode 32, Elizabeth opens up about finding balance, navigating struggles, and the daily practices that keep her grounded and aligned. We also chat about what’s next for her — the growth, the goals, and the personal evolution that continues to unfold.If you’ve ever dreamed of creating something meaningful or stepping into your purpose with confidence, this conversation will remind you that it’s possible — and that your journey begins with courage and belief in yourself.You can follow along on Elizabeths journey over at @pilateswithelizabethThis is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.com

In this empowering episode, we explore the incredible connection between a mother’s nervous system and the wellbeing of her children. In episode 31, we unpack the different parts of the nervous system, how stress and overwhelm can show up in motherhood, and practical ways to find calm in the chaos. From deep breaths to nervous system resets, this episode is a guide to understanding your body’s signals and learning how to regulate with compassion. Because when a mother is grounded, her whole family feels it.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.com

In this empowering episode of From Flow to Glow, we dive deep into the world of women’s cycles — because understanding your body is the ultimate form of self-care. Join me as we explore the four phases of the menstrual cycle, uncovering what’s really happening within your body during each stage — from your period (the flow) to your ovulation glow. We’ll talk about the physical and emotional symptoms you might experience, how your energy naturally shifts, and how tuning into these rhythms can help you feel more balanced, confident, and connected to yourself.Whether you’re looking to sync your workouts, manage your mood, or simply understand your cycle on a deeper level, this episode will guide you to embrace every phase with knowledge, compassion, and power.Because when you truly know your body — you glow from the inside out. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.com

As the year draws closer to an end, it’s the perfect time to pause, reflect, and reset. Year-End Realignment is your guided journey back to yourself— realigning with your goals, your motives, and your true priorities. In episode 29, I’ll coach you through powerful strategies to release what no longer serves you, reignite your vision, and build momentum to finish the year strong. Whether you’re feeling stuck, scattered, or simply ready for a fresh spark, this conversation will help you realign with clarity, confidence, and purpose so you can continue to finish the year with energy and intention.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.com

Welcome to Living Low Tox with 'Radiance with Rikki'. In Episode 28 wellness coach Rikki shares her journey of creating a vibrant, healthy life free from unnecessary toxins. After experiencing the effects of cancer from a very young age to discovering the power of low-tox living, Rikki has made it her mission to protect her own health, nurture her longevity, and safeguard her children from harsh chemicals and preventable illnesses.This episode is filled with practical tips, inspiring conversations, and empowering insights to help you simplify your lifestyle, make conscious choices, and embrace a more natural way of living. From clean living swaps to nourishing routines, Rikki shows you how living low-tox isn’t about restriction—it’s about radiance, vitality, and protecting what matters most.If you’re ready to feel good in your body, confident in your home, and empowered in your choices, you’re in the right place.You can follow Rikki on her journey and learn more from her empowering knowledge over at @radiancewithrikki This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.com

Turning 30 isn’t just another birthday—it’s a whole new chapter. In this solo episode, I get real, raw, and unapologetically honest about what life feels like now stepping into this new decade.I share the healthy habits I’m building, the old patterns I’ve left behind, and how my mindset around success, self-worth, and body image has shifted. I talk about the real-life challenges that come with being 30, the pressures society places on women at this age, and how I’m choosing to navigate them with honesty, strength and confidence. Episode 27 is about empowerment, self-reflection, and embracing where we are right now—without the pressure of “having it all together.” If you’ve ever felt behind, questioned your path, or wondered what your 30s are really going to look like, this one’s for you.So, let’s dive in. Let’s talk habits, mindset, challenges, and goals. Let’s Talk 30 to Me.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.com

In episode 26, we sit down with Britt, the psychic celebrant in the making who brings a unique blend of intuition, spirituality, and heartfelt connection to her work. Britt shares the story of what first led her to discover her psychic gifts, and how that path eventually guided her to becoming a celebrant.We explore how she weaves these two powerful roles together, creating deeply meaningful experiences for the people she serves. Britt opens up about the defining moment that confirmed her psychic abilities, along with the surprising signs that many of us may be more intuitive than we realise.She also shares one of her most awe-inspiring psychic experiences, the kind that even left her amazed, and we discuss how this work has shaped her personal life, growth, and the way she shows up for others.If you’ve ever been curious about the world of intuition, psychic gifts, or how spirituality can be infused into life’s milestones, this conversation will open your mind and heart.You can follow and find Britt over at @soulful_vowsandvisionsThis is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more. @kfitmindandbodywww.kfitmindandbody.com

Motherhood is often painted as pure joy, unconditional love, and endless fulfillment—but behind closed doors, many mothers experience something very different. In this raw and powerful episode, we share the unfiltered confessions of women who courageously opened up about their “ugly truths.” From not feeling an instant bond with their newborn, to hiding in the pantry just to breathe, to the moments of guilt, resentment, and thoughts of wanting to give up—this conversation peels back the layers of the messy, complicated, and deeply human side of motherhood.This is not about shame. It’s about honesty, healing, and reminding every mother that she is not alone on this unpredictable, challenging, yet beautiful journey of Motherhood. This is a gentle reminder for the mums that you are worth it and you are enough!This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed Episode 25 please be sure to leave us a review on our Spotify & Apple Podcast Channel. Your comments and insight keep us coming back for [email protected]

In Episode 24, we sit down with the beautiful Bec Clode for the second time on our podcast channel. Bec was our very first guest speaker on the show and previously shared with us her mental health journey that led her to grow her very own paddock full of sunflowers. Six months later, Bec has made an incredible milestone and shares her journey of making the decision to hang up the scissors and step away from her career in hairdressing to pursue new business and personal goals. We dive deep into the realities of burnout, the importance of prioritising and recognising mental and emotional health and the courage it takes to choose yourself when it’s time for change. Bec's story is a powerful reminder that growth often comes when we let go of what no longer serves us—and step boldly into what’s next.You can find Bec's friendly face at Charlu Hair Co in Branxton NSW and be sure to follow along on Bec's journey at @bec_charluhairco This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.If you enjoyed this episode or want to leave behind a friendly message for Bec, please be sure to leave us a review on our Spotify & Apple Podcast [email protected]

In this two-part series, we’re diving deep into the realities of relationships, the ones that challenge us, change us, and sometimes quietly break us.In Episode 23 - Part Two, we shine a light on red flags in a relationship— the warning signs we often dismiss in the name of love, comfort, or fear of being alone. From love bombing to emotional manipulation and intimidation, we explore the subtle and not-so-subtle behaviours that should never be ignored. From personal experiences to reaching out to you guys for your opinions on red flags, this episode is raw, honest, and a powerful reminder that your peace, worth, and well-being should never be compromised. Whether you’re in a relationship, healing from one, or supporting someone else, this is a conversation you won’t want to miss.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.Be sure to join & follow our empowering journey, leave a comment or review and check out our socials for more exclusive [email protected]

In this two-part series, we’re diving deep into the realities of relationships, the ones that challenge us, change us, and sometimes quietly break us.In Episode 22 - Part One, we shine a light on red flags in a relationship— the warning signs we often dismiss in the name of love, comfort, or fear of being alone. From emotional manipulation and lack of communication to control masked as protection, we explore the subtle and not-so-subtle behaviours that should never be ignored. From personal experiences to reaching out to you guys for your opinions on red flags, this episode is raw, honest, and a powerful reminder that your peace, worth, and well-being should never be compromised. Whether you’re in a relationship, healing from one, or supporting someone else, this is a conversation you won’t want to miss.Stay tuned for Part Two!This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.Be sure to join & follow our empowering journey, leave a comment or review and check out our socials for more exclusive [email protected]

In Epsiode 21 host Katie takes you behind the scenes of her Sydney Hyrox race — she shares with you not just the physical challenge, but the mental and emotional rollercoaster ride that came with it. In this episode we unleash the truth and power of feeling underprepared, uncomfortable, and unsure… but showing up and doing it anyway.This race wasn’t just about fitness — it was about proving to myself that discomfort doesn’t mean defeat. That I can feel all the fear, all the doubt, all the resistance — and still succeed.If you’ve ever questioned your ability, hesitated because you didn’t feel “ready,” or battled that voice that says “you’re not enough” — this one’s for you. Let’s talk about courage, grit, and the power of backing yourself when no one’s watching. Because you don’t have to be fearless to be powerful. You just have to be willing to do it anyway.This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.Be sure to join & follow our empowering journey, leave a comment or review and check out our socials for more exclusive episodes. @kfitmindandbodywww.kfitmindandbody.com

Welcome to Episode 20, grab your coffee or glass of wine and come sit down as host Katie and her little sis Aimee share the most unfiltered, raw, real & unflattering episode to date. Where nothing is off limits and everything is out on the table. This episode has been left completely unfiltered, from the chaotic background noise of kids running wild, to the bottle of wine calling Aimees name as big sis yet again pressures her into deep conversation. This is us in our truest form! Just two sisters deep in shit talk, laughter, and the kind of honesty only siblings can bring. We are here for a good time and we are taking you with us!This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk.Be sure to join & follow our empowering journey, leave a comment or review and check out our socials for more exclusive episodes. @kfitmindandbodywww.kfitmindandbody.com

In this raw and reflective episode, host Katie is closing a powerful chapter to open a brand new one. We say goodbye to KFIT Health & Training. The end of an era!Episode 19 shares with you the full journey — the highs, the heartaches, and the honest truths behind running KFIT Health & Training over the last 10 years. We dive deep into what led to the beginning of this powerful business and after 10 years, what led the decision to rebrand. We share with you the mission we are leaving behind, the journey of our beautiful clients and team and the vision we take moving forward.Sometimes the boldest move you can make is to start again. Letting go isn't about giving up, it is being ready to RISE UP! Watch this space as we evolve into our next chapter.With the warmest heart, I welcome you to the KFIT Mind & Body Podcast. Let's rise together!Be sure to join & follow our empowering journey, leave a comment or review and check out our socials for more exclusive [email protected]

In Episode 18 host Katie is joined by Taylah, a local CrossFit athlete who embodies relentless drive and unshakable self-belief. From grueling training days to competing on the floor at the Torian Pro, Taylah opens up about the mindset that keeps her moving forward—no matter how heavy the lift or how steep the climb. She shares what it really takes to stay mentally strong, the power of not giving up on yourself, and how set backs can fuel the fire. This one is for anyone who’s ever wanted to call quits on themselves —but chose not to. You can follow along on Taylah's inspiring journey over at @taylahbaker_Be sure to follow along, leave a review & check out our socials for more exclusive episodes at @kfitmindandbody

Join host Katie in Episode 17 as we dive deep into the reasons why I chose to pull back the curtain and hit pause on training. I share with you, why sometimes less really is more. Whether you’re an athlete, lifter, or fitness enthusiast, deload weeks aren’t just a luxury—they’re a strategy. I’ll share what led me to take a step back, the physical and mental challenges that I experienced which signalled rest and how you can use intentional recovery to come back bigger, better and stronger. If you’ve ever felt guilty for easing off the gas, this one’s for you.Episode 17 is now available on our Spotify & Apple Podcast Channel.Be sure to follow along, leave a review & check out our socials for more exclusive episodes at @kfitmindandbody

Nutrition isn’t just about what you eat—it’s about when and why. In episode 16 we join clinical nutritionist "Rach Doss" as we break down how to fuel your body before, during, and after training to boost performance, support recovery, and keep your energy levels strong. From pre-workout snacks to post-workout meals, we’ll guide you through the essentials of timing, macronutrients, and hydration strategies that actually work. Whether you’re lifting, running, cycling, or just getting started on your fitness journey, this episode will help you make smarter choices to fuel your goals.You can folllow Rach over at @healthynothungrypodcastEpisode 16 is now available on our Spotify & Apple Podcast Channel.Be sure to follow us over at @kfitmindandbody for more exclusive episodes.

Take a pause, settle in, and reconnect with your breath. In this guided breathwork session, Katie will gently lead you through simple, intentional breathing techniques designed to calm your nervous system, release built-up tension, and bring you back to a place of peace. Whether you’re feeling overwhelmed, anxious, or simply need a moment of stillness, this session offers a soothing and safe space to relax, reset, andrestore your inner calm—one breath at a time.Episode 15 is now available on our Spotify & Apple podcast channel.Be sure to follow us over at @kfitmindandbody for more exclusive episodes

Dismantling Diet Culture | Reclaiming Self-Worth | Shifting MindsetsIn this powerful episode, we sit down with Ally Bennett to unpack the toxic grip of diet culture, explore how it warps our body image, and learn how to challenge the status quo — unapologetically. It’s time to break the rules, not your spirit. It’s time to stop shrinking yourself to fit in. It’s time to reclaim your worth on your terms.Whether you’re deep in your healing journey or just beginning to question the lies we’ve been sold about our bodies, this conversation will leave you empowered, energised, and ready to take up space.Episode 14 is now available on our Spotify & Apple podcast channel. Be sure to follow us over at @kfitmindandbody for more exclusive episodes

In Episode 13, host Katie gives you the tips, tricks and takeaways of how to level up your self talk. Do you have days where you are fighting the voice in your head? The voice that tells you that you are not good enough, the one that holds you back from trusting yourself and pushing through your day with the confidence and self worth you deserve to have? Katie shares her recent experience on a 10 day holiday cruise where she listened, acknowledged but turned around that foggy and criticising self talk. Are you ready to level up?

In light of Mothers Day we wanted to reach out to a Mum that is doing it all! Join host Katie as she meets with Beth Done, the incredible joint business owner of John Wallace Wines and Mum to two beautiful girls. In this Episode Beth talks about her journey to redefining her identity after being forced to part ways with a career that stole her heart. From the battles of losing herself in such challenging times, Beth chose a path of self love and self development where she has never looked back. A devoted husband, two beautiful children, an adorable fur baby and a kick ass cellar door, Beth has made the absolute most out of life and shares with us how she chooses to show up for herself and "live the dream" in the beautiful chaos of mum life. You can be sure to follow Beth over at @johnwallacewines or find her and her beautiful family at the cellar door at 168 Palmers Lane, Pokolbin.

In Episode 11, host Katie explores ways to recharge your own battery and prioritise your own health, wellbeing and state of mind.We are so quick to charge up our phones when the battery is running low but why aren't we doing the same thing for ourselves? Are you neglecting your own red flags? Are you tired, feeling flat or running on low but don't know how to navigate your busy days and give back to yourself?Stay tuned as we dive deeper into charging your battery!

Join co host Katie as she dives deep into men's mental health. Katie meets with four selected men in her life to gain a deeper understanding and insight into men's mental health. These four selected men touch base on their own struggles, the battle of meeting such high expectations, the stigma around being a strong, masculine male and the perception that it is weak to speak. If this discussion around Mens Mental Health is triggering in anyway please reach out for a helping hand. Our arms are open, our ears are always willing to listen. For further 24/7 support you can contact LIFELINE on 13 11 14 or BEYONDBLUE on 1300 224 636.