Oi, Let's Talk

This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Making friends as an adult is HARD. Gone are the days of becoming best friends with someone simply because you sat next to them in Year 9 English.In this episode, we’re talking about finding your ride or die people as an adult — the friends who genuinely celebrate your wins, show up when life gets messy, call you out when you need it, and make you feel completely yourself.If you loved todays episode don't forget to like, comment and rate this podcast 5 starts, so you can stay up to date!we love you!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠You can find Gemma here:⁠@coachgemma ⁠⁠@upliftmvmt ⁠⁠www.upliftmovement.com.au⁠

Part 3 of our Fitness SeriesThis week we are getting into the nutrition side of training because you can lift all you want, but if you're not fuelling properly, you're leaving results on the table.We're covering:- How much protein you actually need (the number might surprise you)- Are carbs really the enemy? Spoiler: no.- Why fibre deserves way more attention than it gets- What to eat before and after training for best results- The recovery basics most people skipIf you've ever stood in the kitchen wondering whether you're eating "right" for your training, this one's for you.New episodes every Sunday & Thursday make sure you're subscribed so you don't miss Part 4!Tell us in the comments, what's your biggest nutrition confusion right now?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:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠

This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Feeling busy but not actually productive? In this episode, we break down the small, unglamorous habits that actually move the needle, no extreme routines required.You'll learn:Why time blocking works (and how to actually stick to it)Setting boundaries and holding the line when they get testedThe "hardest task first" rule and why it kills decision fatigue before it startsHow to cut down on mindless social media scrollingThe power of doing things at the same time each dayWhy "busy" isn't the same as productive and how to spot procrastination in disguiseOur system for organising and calendar-planning each weekIf your to-do list is full but your progress feels slow, this episode gives you five simple shifts to change that.If you enjoyed this episode don't forget to comment, like & subscribe to our channel!! More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au

This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Everyone wants results, but very few people are actually training in a way that creates them.In this episode, we're breaking down what it really takes to build muscle, get stronger, and transform your physique. We talk about the biggest mistakes people make in the gym, why simply "showing up" isn't enough, and how to start training with purpose instead of just going through the motions.If you've been stuck, feel like you've hit a plateau, or you're unsure if you're pushing yourself hard enough, this episode is for you.More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au

This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Everyone wants to grow on social media... but most people are focusing on the wrong things.In this episode, we're breaking down what actually moves the needle when it comes to building an audience that converts into clients—not just followers.If you've been posting consistently but feel like you're shouting into the void, this conversation will help you understand why growth has stalled and what you need to change.Whether you're a coach, service provider or online business owner, this episode will help you simplify your content strategy and focus on what actually creates momentum.If you enjoyed this episode don't forget to comment, like & subscribe to our channel!! More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au

Your Fitness Results Start Here, Episode 1/4 Building the FoundationStop training like you're trying to burn calories!Welcome to a brand new series built around one goal: real, lasting results. In episode one, we're laying the foundation starting with the mindset shift that changes everything.In this episode:1️⃣ Why strength training changes everything (and why cardio only isn't the answer)2️⃣ Progressive overload, explained simply3️⃣ The shift from losing weight → building strength4️⃣ How to measure progress beyond the scale5️⃣ Working through gym anxiety so you can walk in with confidenceIf you're ready to stop chasing numbers and start building results that actually last, this episode is where it begins. This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform. Enjoy your free OLT FREE trial and see what the fuss it about ⁠http://www.gohighlevel.com/oiletstalk⁠If you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Gemma here:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠

REMINDER, NEXT WEEKEND OUR AUGUST BALI WALK  7:30am, register your interest here: ⁠https://oiletstalkpodcast.com/hgw⁠This week we get into our life updates, Bali prep, and the mental load of over-consumption.In this episode:- Life updates (Kate's 8 weeks post nose job, house hunting, and deficit updates from both of us)- Bali is 1 week away (what we're doing there + a reminder for the HGW walk)- Gemma shares her Endo + Adenomyosis diagnosis and what it meansThen we get into 3 ways we're over-consuming (and how to stop):Social media & constant comparisonOverspending on clothes/activewear (and getting smarter with money)Why 10 minutes of silence a day changes everythingThis episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform. Enjoy your free OLT FREE trial and see what the fuss it about ⁠http://www.gohighlevel.com/oiletstalk⁠If you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Gemma here:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠

This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial ⁠http://www.gohighlevel.com/oiletstalk📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (⁠https://oiletstalkpodcast.com/hgw⁠)In our FINAL episode of the business series we are diving into the more IMPORTANT tool for success, your mindset. Everyone wants the strategy. The perfect content plan. The exact steps. The shortcut.But the truth? Most people don’t have a strategy problem, they have a mindset problem.In this episode, we’re breaking down what it actually takes to build a mindset that can handle success, growth, money, visibility, and the uncomfortable decisions that come with building a business.We talk about the habits, thoughts, and behaviours that keep people stuck in the same place year after year, even when they say they want more.More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au

📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (⁠https://oiletstalkpodcast.com/hgw⁠)We all love the idea of feeling motivated… but what happens when motivation disappears?In this episode, we’re breaking down the biggest misconception about consistency: that you need to feel ready before you take action.The truth? Motivation is temporary. Discipline is what creates results.We chat about why so many people struggle to stay consistent with their goals, the difference between relying on motivation vs building habits that actually support the person you’re becoming, and how to keep showing up even when you don’t feel like it.Whether you’re building a business, working towards fitness goals, or trying to create a better life, this episode is a reminder that your results aren’t created by the days you feel unstoppable — they’re created by the days you choose to show up anyway.This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial ⁠http://www.gohighlevel.com/oiletstalkMore from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.au

Episode 3/4 of our BUSINESS SERIES. Thinking about turning your skills into an online income but don't know how to sell? This one is for you!In this episode, we're breaking down what it actually takes to start selling online:The money mindset shift, why most beginners sabotage their sales before they even start, and how to reframe your relationship with money firstPricing with confidence. how to price your offer from a calm, regulated nervous system instead of fear or self-doubtOur top tips to make sales feel like a natural conversation, so you can grow your business and make more impact!If you've been sitting on an idea, this episode gives you the mindset and practical groundwork to finally take the leap, steadily and sustainably.This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial http://www.gohighlevel.com/oiletstalkIf you loved todays episode don't forget to like, comment and subscribe so you don't miss a thing!! More from us here: ⁠⁠www.instagram.com/oiletstalk⁠⁠📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (https://oiletstalkpodcast.com/hgw)You can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]

Ready to transform the rest of 2026? In this episode, we break down what it actually takes to become unstoppable. Mindset shifts, radical self-honesty, and the daily actions that separate people who change from people who stay stuck.What we cover:- Radical self-honesty: spotting the patterns keeping you stagnant- Choosing your "hard”: complacency is hard too, so pick the hard that gets you somewhere- Curating your environment: protecting your mindset from consumerism and negative influence- Building real confidence: through follow-through, not motivation- Permission to pivot: why it's okay to reset your goals mid-year- A simple, sustainable fitness framework: training frequency, protein, daily movement, and the power of coachingIf you're ready to stop waiting and start becoming the person you actually want to be, this one's for you!📍 AUGUST BALI WALK  7:30am, register your interest here: https://oiletstalkpodcast.com/hgwThis episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform. Enjoy your free OLT FREE trial and see what the fuss it about http://www.gohighlevel.com/oiletstalkIf you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: www.instagram.com/oiletstalkYou can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]

Busy doesn't always equal productive. In this episode, we're breaking down how to build a business that grows without requiring you to work longer hours!!We chat about the systems, automations & habits that save time, reduce overwhelm, and help you focus on the tasks that actually move your business forward.This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial http://www.gohighlevel.com/oiletstalkTune in for practical strategies you can start implementing today :)if you loved todays epiosde don't forget to rate this podcast 5 stars, share us on your socials & tell your besties about us!! 📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (https://oiletstalkpodcast.com/hgw)More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.au

📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (https://oiletstalkpodcast.com/hgw)If you've spent years jumping from diet to diet, feeling confused by conflicting nutrition advice, or wondering why your body isn't responding the way it used to—this episode is for you.In this conversation, we're stripping nutrition back to the fundamentals and covering the advice every woman needs to hear, regardless of her goal.Whether your focus is fat loss, building muscle, improving your hormones, increasing energy, or simply feeling good in your own body, these are the principles that actually move the needle.More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.au

Welcome to Part 1 of our brand new business series dropping every Thursday at 5am. Whether you're starting from scratch or trying to turn what you know into something real, this series is your roadmap.In this episode, we're laying the foundation. We're talking about what it actually takes to build something sustainable online, not the overnight success stories, but the real skills, the right mindset, and the honest work behind it.In this series, we cover:Content creation that actually connectsUnderstanding your ideal clientLearning new skill sets to stay aheadHow to sell without feeling salesyMastering your craftNew episodes every Thursday at 5am. Don't miss a part, follow or subscribe so you never fall behind.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]📌 PSA OLT is going INTERNATIONAL, join us for a walk in Bali 2nd August, 7:30am, register your interest here (https://oiletstalkpodcast.com/hgw)

📌PSA OLT is going INTERNATIONAL, join us for a walk in Bali 2nd August, 7:30am, register your interest here (https://oiletstalkpodcast.com/hgw)This week we're giving you a proper life update new set feedback, our fake fail, 2 million downloads (!!!) and everything in between.And then we’re covering how to get back on track when you've completely fallen off.Whether it's training, eating, sleep, routine we've all been there. That feeling of being so far gone you don't even know where to start. We're breaking down exactly how to pull yourself out of it without the overwhelm, the guilt, or waiting for the "perfect moment" to begin 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:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]

This week in our final instalment of the NUTRITION MINI SERIES, 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: 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 into one of the biggest things holding people back from achieving their goals: overthinking.If you constantly find yourself waiting for the perfect time, second-guessing every decision, or getting stuck in analysis paralysis, this episode is for you. You'll learn why overthinking creates inaction, how perfectionism is keeping you stuck, and the simple mindset shifts that will help you build momentum and confidence through action.We'll unpack practical strategies to stop spiralling, trust yourself more, and start making decisions that move your life, health, and business forward.Because confidence doesn't come before action—it comes from it.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

PART 3 of our nutrition series! If "getting toned" is the goal, this episode is for you. We're breaking down exactly what it takes the science, the strategy, and the stuff most people get wrong.We cover the difference between a maintenance, deficit and surplus phase, how to figure out which one you should actually be in, and the best way to plan a deficit that's sustainable (hint: aggressive isn't always better).We also get into whether tracking calories is helping or hurting, and what "toned" really means because looking leaner is about more than just eating less.If you've been doing all the right things and still not seeing the results you want, this one will change the way you think about food and your goals.🔢 Calculate your calories: TDEE.netIf you liked today’s episode don’t forget to like/comment/subscribe + if you have a topic you'd like us to cover in future episodes, drop it below.More from us here: www.instagram.com/oiletstalkYou can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]

Nobody hands you a roadmap when you start a business and when you're a woman doing it, there's a whole layer of challenges nobody warns you about.In this episode we're getting into the real stuff. The self doubt that creeps in even when things are going well. Being misunderstood, taken less seriously, and somehow becoming the villain in other people's stories the more you succeed. The cost of trying to be likeable and professional at the same time and what it looks like to stop doing that.We talk about what it actually takes to make the shift from working full time to working for yourself, how to treat your business like a business (not just show up in it), and why dedicating time to working ON your business  not just in it changes everything.Plus the advice we wish we'd had earlier: back yourself in rooms where you feel out of place, fix your self belief before anything else, and remember no one will ever believe in your vision more than you.This one's for every woman building something of her own.If you liked today’s episode don’t forget to like/comment/subscribe + if you have an episode topic you'd like us to cover in future episodes, comment below! More from us here: www.instagram.com/oiletstalkYou can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]

Welcome back to the nutrition series, offically half way through with episode 2!!! In this episode, we're diving into the powerful connection between nutrition, brain function, mood, and energy levels. You'll learn how your food choices influence everything from focus and motivation to stress, cravings, and overall performance.Whether you're constantly feeling tired, struggling with brain fog, or simply want to feel your best, this episode will help you understand how to fuel your body and mind for more energy, better health, and a higher quality of life!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 into the money beliefs, habits, and thought patterns that could be holding you back from creating true financial freedom.We'll unpack:The biggest money myths women are taught to believeHow scarcity thinking keeps you stuckWhy earning more starts with thinking differentlyThe connection between self-worth and net worthPractical tools to help you build wealth with confidenceIf you loved todays episode More from us here: www.instagram.com/oiletstalkMore 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 the first episode of our NEW Nutrition Series, we're cutting through the noise and starting with what actually matters. Whether you grew up on fad diets, confusing food labels, or the belief that carbs were the enemy this episode is the reset you didn't know you needed. We're breaking down the 5 nutrition basics that change the way you think about food: what macros are and why you need all three, why fibre deserves a spot in the conversation, what a genuinely balanced plate looks like without the tracking and obsessing, and the most common nutrition myths that are long overdue for busting. No BS, no strict food rules just the foundation everything else builds on.If you liked today’s episode don’t forget to like/comment/subscribe + if you're loving the new vibe, also let us know!!! More from us here: www.instagram.com/oiletstalkYou can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]

BIG LIFE UPDATE we're officially in our new home. Our brand new studio, our own set, and a whole lot to catch you up on.This week we're answering the questions you've all been asking WHY we moved studios, how much Kate's nose job actually cost, and what going all in on yourself actually looks like in real life. We're also both deep in our deficit era right now, locking in before we head to Bali in August, so we're breaking down exactly how we approach a calorie deficit and what that looks like for us day to day.This is the episode for anyone who's been on the fence about making a big change whether that's your body, your space, or your life.New studio. New era. Let's fkkkn go!If you liked today’s episode don’t forget to like/comment/subscribe + if you're loving the new vibe, also let us know!!! More from us here: www.instagram.com/oiletstalkYou can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]

The FINAL EPISODE OF THE FRIENDSHIP SERIES 4/4! How do you actually find friends who are ride or die? Not just people you know; but people who genuinely support your goals, match your energy, and show up when it matters.In this final episode of our Friendship Series, we're getting into how to build an intentional circle, find likeminded community, and stop settling for surface level friendships.We also answer YOUR questions: 💬 How do you balance being friends AND running a business together? 💬 How do you find deep friendships beyond the mum group small talk? 💬 What do we love most about each other?This is the episode we've been building to all series (don't miss it!!).Catch up on the full Friendship Series: - How to Turn Jealousy Into Your Biggest Motivator - How to Be a Better Friend - How to Navigate Outgrowing FriendshipsIf you loved todays episode, don't forget to rate to like, comment and subscribe to our chanel! we love you!!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 breaking down what confident communication really looks like and why so many people struggle to speak up, set boundaries, express themselves clearly or say what they actually think without overexplaining, apologising or shrinking themselves!This episode is your reminder that confident communication is a skill, not a personality trait. The more you practice speaking honestly, clearly and unapologetically, the more powerful your voice becomes.if you loved todays episode, don't forget to like rate this podcast 5 stars & share it with your besties <3 we love you! 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

We're back, with part 3 of THE FRIENDSHIP SERIES and we need to talk about the thing nobody in your friend group is saying out loud;  jealousy.Whether it's your friend landing the dream job, the relationship, the body, or the followers, that sting of comparison is something almost every woman has felt. And yet? We never talk about it.In this episode, we're getting uncomfortable and going there. Because jealousy doesn't have to be the thing that silently ruins your friendships it can actually be the thing that lights a fire under you.We're breaking down why comparison is so normal, how to flip the script on that threatened feeling, and why her winning doesn't mean you're losing. There's room for all of us and it's time to actually believe that.If she can do it, so can I. That's the energy we're leaving with.In this episode:- Why jealousy in friendships is more common than you think- How to stop letting comparison shrink you- Flipping the script: using her success as proof it's possible for you too- Why lifting each other up is always the move- Community Q&APart 3 of 4 The Friendship Series Missed the others? Listen to “How To Navigate Outgrowing Friendships” & “How To Be A Better Friend” NOW, run besties. 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:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]

Everyone wants a great morning routine but most of us can't seem to make one stick. In this episode, Kate and Gem break down exactly why that is, and what to do instead.Kate shares why your morning actually starts the night before and how creating even a simple nighttime ritual gives you the space to pour back into your own cup before the day takes over. It doesn't need to be elaborate, it just needs to work for your life.Gem brings the systems approach: set everything up so your morning runs on autopilot. Lay out your clothes, know your first task, and anchor your whole routine around ONE non-negotiable habit whether that's training, steps, journaling, or a protein breakfast. Forget the 10-step Pinterest routine. One thing that moves the needle is all you need.And both Kate and Gem agree on this: protect your morning from your phone. If your day starts with scrolling and reacting, you've already handed control over to everyone else.This episode is your permission slip to simplify and finally build a morning routine that actually sticks.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:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]

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