Oi, Let's Talk

Friendship is one of the most powerful relationships we experience in life but being a great friend doesn’t just happen by chance.EPISODE 2 of the friendship series we dive deep into what it truly means to become a better friend in a world that often feels rushed, disconnected, and surface-level.We explore how strong, meaningful friendships are built through intentionality, honesty, emotional maturity, and genuine connection not just convenience.If you loved todays episode don't forget like, comment & sub & share it with your besties! More from us here: www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/www.upliftmovement.com.au

In this episode, we’re diving deep into what it really takes to focus, succeed, and unlock your highest potential in business, fitness, and life. If you’ve been feeling distracted, inconsistent, or like you’re capable of more but keep getting in your own way, this conversation is your wake-up call.We break down the mindset shifts, discipline, and daily standards required to stop playing small and start becoming the person capable of creating the results you actually want. This is about cutting through excuses, getting brutally honest about where you’re holding yourself back, and stepping fully into your next levelIf you loved today's episode, don't forget to rate this podcast 5 stars!! More from us here: www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/www.upliftmovement.com.au

In this episode, we’re kicking off the Relationship Series 1/4 by talking about something that doesn’t get spoken about enough…outgrowing friendships.What happens when your priorities shift? When you’re focused on growth, health, or building something bigger and the people around you aren’t on the same path anymore?We talk about:The difference between drifting apart vs. genuinely outgrowing a friendshipNavigating different priorities (growth, partying, business, health)The guilt that comes with leaving people behindHow to let go without making someone the villainCreating distance without dramaPlus, we answer your questions:How do I know if I’m truly outgrowing a friendship or just going through a phase?What’s the healthiest way to create space without guilt or conflict?If you’ve ever felt like you don’t fit in the same way anymore this episode is for you.If you liked today’s episode don’t forget to like/comment/subscribe.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

This week on Oi Let’s Talk podcast we’re breaking down the 5 micro habits that actually changed our lives lately. But first, a LIFE UPDATE!In this episode we chat:The micro habits that helped us feel more in control againSimple morning routines that don’t feel like a choreHitting a step goal without overthinking itReducing screen time (and getting your brain back)Staying hydrated to cut through brain fogLife lately: running our event, working with sponsors, baby showers & Gem heading to Hong KongIf you’ve been feeling a bit off, out of routine, or like you’ve lost your rhythm this is your reminder that the reset doesn’t need to be extreme and neither do your daily habits.If you liked today’s episode don’t forget to like/comment/subscribe.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

In this final episode of our relationship series, we’re pulling everything together and breaking down what it actually takes to build a relationship that doesn’t just look good on the outside but actually works in real life!We ask the boys your questions, who should pay on the first date and is it really men who fall in love quicker?If you enjoyed todays episode or this series in general, don't forget to like, comment & rate this podcast 5 stars!! More from us here: www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Armand here:https://www.instagram.com/armandgiorgio/https://www.instagram.com/rectify.group/You can find Ben here:https://www.instagram.com/benthomasart/https://www.instagram.com/umbratattoo/

Peptides are trending hard right now but here’s the real question: are they actually helping you build a sustainable, healthy body… or just distracting you from the basics that matter most?In this episode, we bring the conversation back to what actually drives results in health and fitness. Because while peptides can have a place in specific, medically guided situations, they are not a shortcut for consistency, discipline, and building a routine that works for your body and lifestyle.This is your reminder that you don’t need to chase every new thing to get results.The fitness industry will always sell you the “next best thing,” but the women who get real, lasting results are the ones who commit to routines that work for them and stop chasing shortcuts.if you loved todays episode don’t forget to like comment & sub to our channel!We love you guys!More from us here: www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/www.upliftmovement.com.au

This week on the Relationships series, we’ve got the husbands in the studio Ben & Armand and we’re putting them to the test with women’s health questions.From periods and tampons to PCOS, PMDD and pregnancy…let’s just say the confidence didn’t always match the answers 😅But honestly? This is exactly why these conversations matter.We cover:What men think happens during a periodThe reality of PCOS + PMDDPregnancy myths The questions women assume are “basic”And why better education = better relationshipsWhether you’re here for a laugh, a reality check, or to send this to your partner… you’re welcome.Let us know in the comments how did they do? 😂If you liked today’s episode don’t forget to like/comment/subscribe.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Armand here:https://www.instagram.com/armandgiorgio/https://www.instagram.com/rectify.group/You can find Ben & he's studio here:https://www.instagram.com/benthomasart/https://www.instagram.com/umbratattoo/

Reinventing yourself isn’t something you do once…it’s something you do for life.In this episode of Oi Let’s Talk, we’re breaking down how to reinvent yourself at ANY AGE whether you’re in your 20s feeling lost, your 30s craving more, or later in life ready for a complete shift.Because the truth? It’s not too late… you’ve just been waiting for permission.We talk about:- Why your 20s feel so overwhelming (and why that’s normal)- The pressure to “have it all figured out” early- Real examples of women who started later and built incredible success (Vera Wang, Janine Allis + more)- The role self-belief plays in actually changing your life- How to stop hesitating and start backing yourself- Why there is no “prime” just evolutionPlus, we share our own experiences navigating career pivots, identity shifts, and starting again.If you’ve been feeling stuck, behind, or unsure what’s next…this is your sign to make a move.If you liked today’s episode don’t forget to like/comment/subscribe.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

Kate's fiancé, Armand, joins her to answer your most nosy, most requested questions about their relationship in episode 2/4 of the relationship series!! How they met, how they actually communicate without it turning into a full blown argument, what drives each other crazy & what it's really looked like building a solid relationship, life & business! This one's honest, unfiltered, and a little bit chaotic, exactly how we like it.If you loved this episode, make sure you comment (maybe we can get Armand back in the studio) & rate this podcast 5 stars! We love you!Tune in next week for all 4 of us in the hot seat!! More from us here: www.instagram.com/oiletstalkYou can find Kate here:www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Armand here:https://www.instagram.com/armandgiorgio/https://www.instagram.com/rectify.group/

LIVE PODCAST SOLD OUT IN 3 DAYS BESTIES! FOLLOW us www.instagram.com/oiletstalk to stay up to date for future events!  In this episode, we unpack where people pleasing actually comes from, how it shows up in your relationships, business & everyday decisions & why it’s quietly holding you back from the life you say you want.We talk about the difference between being a good person and abandoning yourself, how to start setting boundaries without guilt, and what it really takes to build self-trust again. If you’ve ever said yes when you meant no, avoided hard conversations, or felt resentful after overgiving, this one’s for you.Don't forget to rate this podcast 5 stars & drop a comment! we love you! More from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

NEW series dropping every Thursday 5AM, and for the next month the theme is RELATIONSHIPS.Today’s episode we have Ben, Gemma’s husband, covering your community Q&A questions (dating advice, communication tips + get to know Gemma + Ben a little better). TIME STAMPS:00:00 Intro 00:35 Meet Ben (you’ve heard about him… here he is)01:40 How we met (the real story)03:00 First impressions…were they wrong?04:20 What nearly didn’t work at the start05:40 Dating advice you probably won’t like07:00 Why most people suck at communication & how to improve it08:30 The biggest mistakes we made + how to fix it10:00 Work, life, relationship… balance?11:20 How we argue (and don’t break up)12:40 Intimacy? 14:00 How to support your partner getting into the gym14:45 OutroLet us know what you think of this new series, we appreciate your support. Next week we have Kate & Armand in the studio to do it all again!If you liked today’s episode don’t forget to like/comment/subscribe.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Ben & he's studio here:  / benthomasart    / umbratattoo  

This week we’re giving you a life update while breaking down one of the most misunderstood parts of fat loss… what actually happens AFTER you lose weight. BUT FIRST, a life update (& a new intro!!!) let us know what you think! Because let’s be honest most women don’t struggle to lose weight. They struggle to keep it off. We unpack reverse dieting, the biggest mistakes we see after a deficit, and why so many women end up stuck in the same 5–10kg cycle for years.If you’ve ever thought “I know what to do”… but still find yourself starting over every few months this one’s for you.Listen & let us know your biggest takeaway in the comments.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

Finding your people in your 20s and 30s is not as effortless as it once was & no one really prepares you for that.In this episode, we unpack what it actually looks like to build, maintain & evolve friendships in this phase of life. Because it’s not just about having lots of friends, it’s about having the right ones.We talk about the shift that happens as you grow — outgrowing old friendships, feeling disconnected from people you once aligned with & navigating the loneliness that can come with stepping into a new version of yourself.Because your environment matters.& the women you surround yourself with will either expand you… or keep you exactly where you are!If you loved today's episode don't forget  rate this podcast 5 stars, its free & takes 2 seconds & drop us a comment!! WE LOVE YOU!More from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

You don’t need more motivation. You need higher standards.In this episode, we’re breaking down what it actually takes to become “that girl” in 2026… and why most people stay stuck in the same cycle of starting over.Because the truth?The glow-up isn’t dramatic.It’s quiet, repetitive, and a little bit boring.But it works.We talk about:Why motivation and confidence aren’t the starting pointThe identity shift that changes everything“What would the version of me I’m becoming do?” (and how to actually follow through)Boring consistency vs chaotic intensityRaising your standards without burning outThe habits that seem small but change your entire lifeRadical self-honesty (and where you might be cutting corners)If you want different in 2026… you need to start doing different now.No more waiting.No more restarting.No more cheating yourself.This episode will help you become the woman you already know you’re capable of being.🎧 Listen now & let us know your biggest takeaway in the comments.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

In this episode, we talk about the power of being your authentic self on social media and why it’s one of the most important parts of building a personal brand.We dive into the pressure to look perfect online, why trying to appeal to everyone actually holds your growth back, and how leaning into your personality, opinions, and real voice is what attracts the right people to you.If you’ve ever felt like you’re overthinking your content or watering yourself down online, this episode is your reminder that the most powerful brand you can build is the one that actually sounds like you.More from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

This week is a LIFE UPDATE… but also a mindset reset.We’re talking about the difference between cynical thinking and optimistic thinking and how the way you interpret events literally shapes your confidence, momentum and results.Because here’s the thing:Cynical thinking → helplessness → catastrophising → “everything happens to me.'”Optimism → hope → resilience → “I’ll figure this out.”And the story you keep telling yourself becomes your reality.In this episode we cover:– Why cynical thinking feels protective (but keeps you stuck)– How optimism actually builds confidence– The link between hope and action– Why “everything is falling apart” might just be a perspective issue– A HUGE ODD update 👀– The dog bite story (yes… really)– Audiobook recommendations we’re lovingIf you’ve been feeling stuck, spiralling, or low-key negative about everything lately… this might be the reset you need.Because becoming more optimistic isn’t delusional. It’s powerful.🎧 Listen now & let us know your biggest takeaway in the comments.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

If you want to grow on social media, you need to stop treating it like a hobby and start treating it like a skill.In this episode, we break down what actually moves the needle when it comes to growth and it’s not posting more random content or copying trends that don’t align with you!!We talk about:– Why clarity beats consistency– The mistake of speaking to “everyone”– Creating content that converts, not just reaches– Building authority through lived experience– Playing the long game (delayed gratification always wins)If you’re serious about building a brand, attracting aligned clients, and turning content into income this one’s for you.More from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

Don't skip this important phase! In this episode, we break down the most misunderstood (and most important) phase in any fitness journey: maintenance.If you’ve ever:- Lost weight then felt stuck, burnt out, or scared to eat more- Felt anxious without tracking every gram- Hit your goal… then slowly slid backwards- Been stuck in the cycle of deficit → overeating → “starting again Monday”This episode is your wake-up call.We cover:- What a maintenance phase actually is (and what it isn’t)- Why maintenance is essential for long-term fat loss- How to transition from a calorie deficit into maintenance properly- How long to stay in maintenance (and how to know it’s working)- The mindset shift required to stop self-sabotage- How to reduce tracking, weighing, and food obsession without losing progress- How to measure success beyond the scaleMaintenance isn’t “letting yourself go.”It’s the phase that builds confidence, consistency, and sustainability. If you want results that last, this is the episode you need to hear.If you enjoyed today's episode, don't forget to LIKE, COMMENT & SUBSCRIBE, we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

Before we dive in don’t forget our Oi Let’s Talk community walk is happening Feb 21st, 8am at The Observatory Café in Melbourne.Bring your mum, your bestie, your dog  or come solo and make new friends. Coffee, chats, sunshine, good energy. We can’t wait to see you there!!!In this episode, we’re talking about something that’s quietly keeping a lot of people stuck: overconsumption.Overconsuming content.Overconsuming clothes.Overconsuming advice.Overconsuming information instead of taking action.We chat about why constantly consuming doesn’t equal progress — and how it can actually be a distraction from doing the hard, boring, needle-moving work.We also get into:Budgeting properly (without making it dramatic)Saving with intentionBeing honest about where your money is goingThe investing podcasts we’re loving right nowAnd why discipline will always beats motivationMore from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

PSA join us for our first in person meet up (walk & coffee catch-up) in Melbourne, 8am the Observatory Cafe the 21st of February!!!If your year hasn’t started the way you planned… this episode is for you.In this week’s episode we’re getting honest about January slumps, feeling behind, and the pressure to “have it all figured out” already. We share a life update, what we’ve been working on behind the scenes, and the mindset shift that actually gets you out of a rut, not more motivation, just better standards and follow-through.This episode is part pep talk, part practical reset.We cover:How to get out of a January slump (even if the year’s felt messy so far)Why action builds confidence, not the other way aroundSetting a plan that actually aligns with your goalsBreaking big goals into weekly and daily tasksFollowing through on your word (and why it changes everything)Taking yourself seriously and raising your personal standardsKate’s “no spend” rule & studying neuroscienceGemma’s life update, curly girl hair era & why waiting isn’t the answerIf you’ve been stuck, overwhelmed, or waiting for the “right time” — this is your sign.If you enjoyed today's episode, don't forget to LIKE, COMMENT & SUBSCRIBE!We love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

In this episode, we break down what actually moves the needle in business & life cutting through the noise, getting clear on your priorities & taking action instead of overthinking. This is about thinking like a business owner, making smarter decisions, and building momentum without burning yourself out!!If you’ve got 15 minutes, we’ll give you perspective, clarity & a mindset shift you can apply immediately.If you enjoyed today's episode, dont forget to rate this podcast 5 stars, tag us on your socials & hit that follow button!We love you <3More from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

If you’re constantly saying “I’ll start again Monday”  this episode is for you.In this episode, we unpack why waiting for the “perfect moment” is one of the biggest reasons people stay stuck, inconsistent, and frustrated with themselves and how to break the stop-start cycle without crashing out or starting over… again.We talk about:• Why waiting for Monday kills momentum• The difference between mini resets and full life overhauls• How to rebuild consistency after you’ve “fallen off”• Why adaptability beats extreme plans every time• How to stop derailing yourself after one off-track choice• Why confidence is built through repetition, not motivation• How different habits = different outcomes• Practical ways to break habits that are quietly sabotaging youThis episode isn’t about restriction, or being “perfect.”It’s about doing the next right thing, building evidence, and proving to yourself that you don’t need a fresh week to reset you just need to act.If you’re done starting again… this one’s for you.New episodes weekly: follow, subscribe, and share if this helped you, we appreciate you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

In this episode, we break down why the ability to delay gratification is one of the most powerful (and underrated) skills you can build in business & life!We talk about why most people stay stuck chasing quick wins, how that keeps them in the same cycle year after year, and what actually changes when you learn to play the long game.If you want more discipline, more confidence, better results, and a life that actually compounds instead of resets this episode is for you! If you loved today's episode don't forget to hit the follow button & rate this podcast 5 stars!! More from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

In today's episode, we’re getting honest with no BS advice about supplements specifically, three popular ones we think are overrated and why.Before we dive in, we kick things off with a quick word of the year, a life update, and what’s been going on behind the scenes lately. Then we break down supplements from a practical, evidence-based perspective cutting through marketing hype, influencer trends, and “you need this to see results” messaging.We also chat about what’s coming next for the podcast and our plans for 2026, including how we want this space to evolve.If you’ve ever stood in the supplement aisle (or scrolled online) feeling confused, overwhelmed, or like you’re wasting money this one’s for you.New episodes weekly: follow, subscribe, and share if this helped you, we appreciate you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

This is the final episode of The Upgrade Series & it’s not a soft landing. It’s a call forward.After days of breaking down the habits, mindset shifts, environments, routines and standards required to upgrade your life, this episode is about the one thing that actually changes everything: taking action.In this final conversation, we bring the series home by talking about what it really looks like to move from consumption to execution, how to stop waiting for clarity and start creating momentum, and why 2026 doesn’t need a new version of you, it needs a decisive one.We also share what’s next for Oi Let’s Talk in 2026, the direction we’re taking the podcast, and how this next chapter is about depth, discipline and doing the work not just talking about it!!If you enjoyed today's episode don't forget to like, comment & rate this pod 5 stars!Lets bring in 2026 with a bang! we love youMore from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

So you've said you want 2026 to be your best year yet? Now it's time to raise your standards to the level of your goals to make that happen! In Episode 10 of The Upgrade Series, we dive into how to raise your standards and finally stop comparing your journey to everyone else’s. If you feel stuck, discouraged, or like you’ve been playing small, this episode is your turning point.Inside this episode you’ll learn:- How to stop focusing on what everyone else is doing- Why comparing yourself keeps you from achieving big goals- How to set higher standards in business, fitness, and relationships- The role of boundaries and how to actually use them- Why “if you want more, do more” is the truth no one wants to say- How to become the person who follows through on what they say- Why big goals require big effort, and how to step into that version of youIf you’re ready to stop settling for average and start showing up like the woman you know you can be, this episode is a must-listen.If you loved today’s episode make sure to like, comment & subscribe! we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

Let’s be real, most people aren’t stuck because they lack talent, ideas or potential.They’re stuck because they’re terrified of being seen.In Episode 9 of The Upgrade Series, we’re talking about what it actually takes to back yourself in a world that’s quick to judge, scroll, screenshot and project.This episode is a permission slip to stop diluting yourself, stop second-guessing your voice, and stop shrinking so other people feel comfortable.Because here’s the truth:The people doing the most are rarely the ones judging you and being “cringe” is often just what growth looks like before it’s applauded!!Don't forget to like, comment & rate this pod 5 stars if you loved todays episode!WE LOVE YOU!! More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

A morning routine can make or break how you feel for the rest of the day, if you've got big goals in 2026, we would recommend starting here to set yourself up for success! In Episode 8 of The Upgrade Series, we’re breaking down how to master your morning without the hectic 5am ice bath routines, unrealistic rules, or pressure to be perfect. This is about creating a morning that supports your goals, feels good, and sets the tone for the rest of your day.Inside this episode you’ll learn:- How to build a morning routine that actually works for your lifestyle- Why having time for you before the chaos of the day matters- Simple habits that help you feel organised, motivated, and grounded- How to create a morning you genuinely look forward to- Why it doesn’t need to be big or fancy, just consistentIf you want calmer mornings, clearer focus, and better results…this episode is for you!If you loved today’s episode make sure to like, comment & subscribe, we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

Everyone wants results.The body. The confidence. The momentum. The growth.But very few people are willing to commit to the one thing that actually creates it all: consistency.In Episode 7 of The Upgrade Series, we’re breaking down why consistency isn’t about motivation, discipline hacks, or going “all in” for a week…It’s about becoming the kind of person who shows up even when it’s boring, inconvenient, or uncomfortable!!If you loved todays episode make sure to drop us a comment, rate this podcast 5 stars & tag us in your socials! We LOVE YOU!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In Episode 6 of The Upgrade Series, we break down how to eat for results, without overcomplicating your nutrition, stressing over every meal, or battling hunger all day long. This is about simple systems, consistency, and understanding how to fuel your body properly.Inside this episode you’ll learn:How to make high-protein, whole-food choices that keep you fuller for longerHow to reduce decision fatigue and make healthier choices easierWhy simple, repeatable meals lead to better consistencyHow regular meal times help manage hunger and improve energyHow to build a nutrition approach you can sustain long termIf you want to feel in control of your food, stay consistent, and finally see the results you’re working for this episode is going to be a game changer for you.If you loved today’s episode make sure to like, comment & subscribe! we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

If there’s one upgrade that changes everything, it’s this one. In Episode 5 of The Upgrade Series, we’re talking about moving your body  not from a place of punishment, pressure, or aesthetics, but as a non-negotiable foundation for your energy, confidence, and mental resilience. Because when your body feels good, your standards rise. Your discipline sharpens. And suddenly, the version of you who follows through in life and business becomes inevitable.We unpack why movement isn’t optional if you want to upgrade your life in 2026, how consistency beats motivation every single time, and why the way you treat your body is directly reflected in how you show up in your work, relationships, and goals. This episode is for the women who say they want more, but are ready to start acting like it, one workout, one walk, one commitment at a time.If you loved todays episode make sure to drop us a comment, rate this podcast 5 stars & tag us in your socials! We LOVE YOU!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In Episode 4 of The Upgrade Series, we’re breaking down how to think, act, and decide like the woman who already has everything you want. This is about identity, self-belief, and finally showing up as her not “one day,” but now.Inside this episode you’ll learn:- How to stop self-sabotaging and make decisions for your future self- What “becoming her” actually looks like in your daily actions- Why delayed gratification is the key to your next level- How to back yourself, take action, and build unshakeable self-trustIf you know you’re meant for more, this is your roadmap to stepping into the woman you want to become.If you loved today’s episode make sure to like, comment & subscribe, we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

Your environment is either supporting the version of you you’re trying to become or silently keeping you stuck.In Episode 3 of The Upgrade Series, we’re breaking down one of the most underrated success levers: your environment. Because no amount of motivation will override an environment that’s misaligned with where you’re going in 2026.We talk about the real impact of friendships, why some relationships naturally fall away as you upgrade, and how to stop shrinking to stay relatable. We dive into your physical environment, the spaces you live and work in, what they’re communicating to your nervous system, and why chaos in your surroundings often mirrors chaos in your results.We also unpack your digital and social media environment,  who you’re consuming, what you’re normalising, and how your scroll is either training your brain for discipline or distraction. This isn’t about cutting everyone off or deleting every app. It’s about becoming intentional with what (and who) you allow access to you.If you loved todays episode make sure to drop us a comment, rate this podcast 5 stars & tag us in your socials! We LOVE YOU!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In Episode 2 of The Upgrade Series, we’re breaking down DISCIPLINE the real secret behind achieving what you want in your life, your habits, and your results. If you’ve ever felt stuck, inconsistent, or frustrated with your own follow through, this episode is your turning point.What to expect in this episode:- What discipline actually is (and what it absolutely isn’t)- How to build discipline even when you’re not motivated- The mindset shifts that make discipline feel easier and more natural- How improving your discipline improves every area of your life- Practical examples you can start applying todayThis is the wake-up call you didn’t know you needed! If you loved today’s episode make sure to like, comment & subscribe! we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

For the next 11 days, back to back, we’re dropping no-fluff episode every day designed to give you the framework to upgrade your life in 2026!!The Upgrade Series is about closing the gap between who you say you want to be and how you’re actually showing up. Discipline. Self-trust. Standards. Identity. Habits. Decision-making. Follow-through.Each episode builds on the last. No overwhelm. No “do more.” Just clear perspectives, grounded truths and practical shifts you can implement immediately even if you’re busy, burnt out, or stuck in the same loops.If you’ve been feeling the pull for more…If you know your next level requires a different version of you…If 2026 needs to be the year you stop talking and start moving —This series is for you. Press play. Show up for 11 days.& get ready to UPGRADE YOUR LIFE!!If you loved todays episode make sure to drop us a comment, rate this podcast 5 stars & tag us in your socials! We LOVE YOU!  More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In today’s episode, we dive deep into DISCIPLINE the real secret behind achieving what you want in your life, your habits, and your results. If you’ve ever felt stuck, inconsistent, or frustrated with your own follow through, this episode is your turning point.What to expect in this episode:- What discipline actually is (and what it absolutely isn’t)- How to build discipline even when you’re not motivated- The mindset shifts that make discipline feel easier and more natural- How improving your discipline improves every area of your life- Practical examples you can start applying todayThis is the wake-up call  you didn’t know you needed!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

In today’s episode, we’re diving into the REAL strategy behind growing your glute. Not the random workouts you saw online, and definitely not the 2 hour long glute workouts that don’t actually build muscle.We’re talking: - The exercises that actually matter - How to structure a session - Why progressive overload is EVERYTHING - The biggest mistakes stopping your booty growth - Nutrition + recovery basics (because training alone isn’t enough)Whether your goal is a rounder shape, stronger posterior chain, or finally seeing progress after months of trying, this episode breaks it down in a simple, no-BS way so you actually understand what works and why.If you’ve ever felt like you’re training consistently but not seeing the glute gains you want… this one’s for you!More from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

Today we’re cutting through the noise and getting you anchored back into who you are, what you want, and the level of focus required to actually get there. Consider this your mid-week recalibration, designed for you to come back and re-listen every time you're feeling off track! More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

In today’s episode, we break down the tiny, almost effortless habits that create the biggest shift in your identity.  Becoming THAT girl isn’t about perfect routines, overpriced wellness trends or pretending your life is a Pinterest board. It’s about the small, boring, consistent actions you repeat every day that build confidence, discipline and self-trust.This episode is your reminder that the glow-up starts small. And those tiny habits? They’re the difference between wanting to be her and actually becoming her. More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

This episode is your reminder that drifting through life is not the same as living it. We talk about what it really means to live with intention,  to stop waiting for the perfect moment, the perfect mindset, or the perfect plan and start actually CREATING the life you want.We dive deep into the fears that keep people stuck: fear of judgment, fear of failure, fear of what people might think if you actually go for it. We talk about the difference between reacting to your life and leading it. How easy it is to end up living on autopilot, doing what’s “expected,” chasing validation, staying quiet to keep the peace and how that’s the fastest way to build a life that doesn’t feel like yours.This episode will remind you that intention is a muscle. You build it every time you say no to what doesn’t serve you, every time you show up scared, and every time you decide to back yourself even when no one else does..More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

This one’s a wake-up call. We talk about how your comfort zone  that safe little bubble you keep convincing yourself is “balance” or “being realistic”, is actually the very thing keeping you stuck.We get real about how comfort disguises itself as “stability,” but underneath it’s fear, control, and a deep resistance to growth. Whether it’s staying in the same routine, not raising your prices, avoiding the gym or refusing to be seen online, comfort’s only job is to keep you exactly where you are.We unpack what it really means to grow: to stretch, to feel uncomfortable, to do things that make you doubt yourself a little, and to still back yourself anyway. Because the truth is, nothing good comes from staying comfortable. If you’ve been playing it safe, telling yourself “next month” or “when I’m ready,” this episode will call you out and remind you that ready isn’t coming.More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

We’re back from Europe!! This episode is a full catch-up on the trip, the lessons we didn’t expect to learn, and the kind of perspective that only comes from stepping away from your day-to-day.But of course, we couldn’t just give you a travel recap. We had to go there... into the conversation about coaching. The good, the bad, and the brutal honesty behind why some people get results and others don’t. We talk about what makes a truly great coach, what being coachable actually looks like, and how you might be blocking your own progress without even realising it.Whether you’re a coach, a client, or someone sitting on the fence about investing in yourself, this episode is your reminder that coaching only works when you do.More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

In today’s episode, we’re joined by Alice Taya, the absolute weapon behind AVER ACTIVE, the Melbourne-born activewear brand that’s built a community so loyal it’s basically a cult (in the best way).We dive into what it actually takes to build a brand people obsess over, the kind that doesn’t need gimmicks because it’s built on real connection &  authenticity.This one’s for every woman out there building her dream brand, posting in silence, and wondering if anyone’s watching, they are. And this episode will light a fire under you to keep going. 🔥You can find Alice here:https://www.instagram.com/averactive/https://www.instagram.com/alice.taya/https://www.instagram.com/oiletstalk/https://www.instagram.com/thekatemorris/https://www.instagram.com/coachgemma/

In this episode we talk about treating snacking like a tool instead of a problem & building meals that actually keep you satisfied Overeating isn’t evidence you’re failing; it’s evidence you’re human. Snacking isn’t the enemy; randomness is. If you’ve ever asked, “Is this bad?” here’s your answer: not really. Notice it, learn from it & move on with a plan that survives real life.If you enjoyed today's episode don't forget to rate this podcast 5 stars & comment below! we love you!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

This episode is a real talk on the trio that quietly kills momentum. We unpack the lie of “I’ll start when it’s perfect,” why perfectionism is fear pretending to be high standards & how it shows up in business and health.. from seven half-written posts that never see daylight to skipping one workout and calling the week a write-off. We share the reframe that actually moves the needleWe get honest about procrastination as an emotion problem, not a time problem, and walk through the simple tools that break the freeze. if you loved today's episode don't forget to rate this 5 stars & comment your biggest takeaway below! WE LOVE YOU!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In this episode, we’re diving into one of the biggest mindset traps we see in business, fitness, and life: relying on motivation. Everyone talks about “feeling motivated,” but the truth is motivation is fleeting — it’s discipline that builds the body, business, or lifestyle you want.If you enjoyed today's podcast don't forget to rate it 5 stars & tell your bestfriend about us! <3More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

This week we're cutting through the noise, simplifying things and empowering you to make nutrition better decisions one step at a time. Because we are big believers in sustainable AND realistic changes. We will cover evidence based recommendations, what are macros, protein + fibre recommendations and a easier approach to meal prep.If you loved this episode on nutrition let us know in the comments your favourite part and if you'd like to see more on this topic! More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

We've got some big life updates! Travel, Gem's wedding, Kate's emergency surgery and everything in between, tune into this week's episode to get up to date. Then we dive into how to actually set AND achieve your goals for #thegreatlockin so the end of your year doesn't become a write off. If you loved this week's episode, rate this podcast 5 stars, let us know in the comments & make sure to subscribe so you don't miss our weekly drops. More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

Okay, let’s have some real talk. If you’ve been stuck in your so-called lazy girl era  scrolling, procrastinating, waiting for motivation to magically appear this episode is for you. We are breaking down exactly why that mindset is keeping you small and what it actually takes to build the body, business & life you keep saying you want.We are not here to shame you,  we've been there too. But at some point you have to decide to stop playing small, stop calling it ‘self-care’ when it’s really avoidance, and start moving. If you enjoyed todays episode dont forget to rate this podcast 5 stars! Going to therapy is a sign of strength, not weakness. Our paid partnerBetterHelp makes therapy simple, with 10% off your first month to help youget started: https://betterhelp.com/oiletstalkMore from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

Your 20’s can feel like a giant question mark. Who am I? What do I want to do with my life? Am I behind? Am I even on the right path?In this episode, we sit down for an honest conversation about purpose. What it means, how to find it & why you don’t need to have it all figured out by 25.This episode is for you if you’ve ever felt lost, stuck, or unsure of what you’re “meant to do.” It’s a reminder that you’re not behind, your 20’s are for trying, failing, pivoting, and discovering.More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/Going to therapy is a sign of strength, not weakness. Our paid partnerBetterHelp makes therapy simple, with 10% off your first month to help youget started: https://betterhelp.com/oiletstalk