Teachers OFF DUTY!

If Instagram has reminded you there are “only four months left of the year” approximately fifty million times already, this episode is for you. Because if you're a teacher, your year isn't ending. It's just beginning. September has always been our January: a new class, new routines and another opportunity to tell ourselves, “This year will be different.” We'll meal prep, exercise, drink more water, lose the weight and finally stop putting ourselves last.Then teaching gets busy and those promises slowly disappear.In this episode, we're changing the September conversation. I'm talking about why putting yourself last is a habit you've probably spent years practising, why your routine needs to work for the exhausted version of you in November rather than the enthusiastic version of you in September, and the practical steps you can take now to make this school year genuinely different.Because four months isn't your deadline. You have a whole school year ahead of you. Let's build something you're still doing next summer. Hosted on Acast. See acast.com/privacy for more information.

Cake Fridays are often called “staff wellbeing” in schools, but are they really?In this episode I’m talking about the culture we’ve created around food in staff rooms: Friday cakes as a reward for surviving the week, being told you’re “good” for saying no, the judgement that comes with bringing nutritious food from home, and why women in particular seem to have so much to say about what other women are eating.I also share what people didn’t see when I was the teacher turning up with my Tupperware and salads. From the outside, it looked like I had nutrition figured out, while behind closed doors I was restricting, binge eating and constantly trying to get smaller.This isn’t about taking away the fucking cake. It’s about questioning why food has become so connected to guilt, reward and comparison, and what teacher wellbeing could look like if we actually started talking about fuelling teachers instead. Hosted on Acast. See acast.com/privacy for more information.

This week I’m joined by Ronan Kennedy, host of Both Sides of It, for a conversation about the things we keep saying we want to change, while another month, year or sometimes several years pass without us actually doing it.Ronan and I have both lost significant amounts of weight, and we’ve both experienced the cycle of knowing what we should be doing, starting again, falling away from it and promising ourselves we’ll do better next time. Now, as coaches, we see the same patterns playing out with the people we work with every day.We talk about what repeatedly breaking promises to yourself does to your confidence, when being busy becomes a reason to keep putting yourself off, why consuming more advice doesn’t necessarily lead to more action, the fear of trying again after previous attempts haven’t worked, and why waiting until life calms down can quietly turn into years of waiting.But we don’t just talk about why it happens. For every topic, we share practical ways to start approaching it differently in your own life, so you finish this episode with something you can actually do rather than another hour of information you agree with and never use.Ronan Kennedy Instagram: https://www.instagram.com/ronan_kennedy88?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==Both Sides Podcast: https://open.spotify.com/show/033LWf4LMjGUiEiRL2pL3f?si=d32b6bd532744a24 Hosted on Acast. See acast.com/privacy for more information.

Every August, thousands of teachers promise themselves that September will be different. They’ll eat better, exercise more, drink more water and finally lose the weight. I used to make exactly the same promises.In this episode, I share why I now believe I was trying to solve the wrong problem. Teaching is one of the most demanding professions there is, but I was also asking my body to get through those days on coffee, a light lunch and good intentions. I blamed myself for eating everything in sight after work, when in reality my body was simply asking for the fuel it had been missing all day.This episode isn’t about another diet before school goes back. It’s about understanding why so many teachers feel exhausted, why evenings feel so difficult and why the goal this September shouldn’t just be losing weight, it should be having enough energy to enjoy both teaching and your life outside the classroom. Hosted on Acast. See acast.com/privacy for more information.

Carbohydrates have become one of the most debated topics in nutrition. One coach tells you to eat more of them, another tells you to cut them out completely, and somewhere in the middle are the people who just want to know what will actually help them feel and perform better.In this episode, I’m joined by performance nutritionist Callum Walker to cut through the noise. We discuss why nutrition has become so confusing on social media, whether carbohydrates could be holding some people back, what insulin actually does, and why there is no one-size-fits-all approach to fat loss.Finally, we talk about the challenge most people face every day: how do you apply good nutrition when you’re busy, overwhelmed and surrounded by conflicting advice? If you’ve ever felt like nutrition is becoming more complicated instead of simpler, this conversation will help you understand what really matters and where to focus your attention. Hosted on Acast. See acast.com/privacy for more information.

Everyone has heard the phrase “calorie deficit.”Eat less. Move more.But what does that actually mean?In this episode, I’m breaking down calorie deficits in the simplest way I’ve ever explained them. We look at why so many women genuinely believe they’re in a calorie deficit when they’re not, why maintenance isn’t just a calorie number, and how your movement, exercise and lifestyle all change the amount of energy your body needs.I also share exactly how I coach my clients. We don’t jump straight into changing everything overnight. We start by understanding what normal looks like, remove the guesswork and then build from there.Because you can’t expect yourself to make confident decisions around food when nobody has ever taught you how your body actually works.If you’ve spent years following calorie targets without really understanding them, this episode will make everything click. Hosted on Acast. See acast.com/privacy for more information.

Calories have become one of the most misunderstood parts of nutrition. Mention the word and most people immediately think dieting, restriction or guilt. But a calorie is simply a unit of energy, and understanding that changes everything.In the first episode of my new Fat Loss Fundamentals series, I’m stripping nutrition right back to basics. We cover what calories actually are, why we’ve attached so much emotion to them, why I compare calories to money, and how understanding them gives you confidence instead of confusion.I also explain why tracking food doesn’t have to be complicated or obsessive. Used properly, it’s simply a way to learn about your eating habits rather than judge them. We finish by looking beyond the calorie number and into protein, carbohydrates, fats and fibre, because understanding where your calories come from is just as important as understanding how many you’re eating.If you’ve ever felt overwhelmed by nutrition or wondered where to start, this is the episode you’ve been waiting for.Also if this is something you would like help and support, DM me the word "COACHING" to learn more! Hosted on Acast. See acast.com/privacy for more information.

Walking into the gym for the first time can feel overwhelming, but confidence isn’t something you’re born with, it’s something you build. In this episode, Leanne and I talk honestly about what it’s really like to start strength training, from gym etiquette and asking to use equipment, to dealing with intimidating situations and learning to take up space without apologising for it. We also explore why strength training goes far beyond changing your body, and how becoming physically stronger often helps you become more confident in every area of your life. Whether you’re thinking about joining a gym or you’ve been going for a while but still feel like you don’t belong, this conversation is here to remind you that you have every right to be there.Marina's instagram: @coachmarinahardimanLeanne's instagram: @leannekeanecoaching Hosted on Acast. See acast.com/privacy for more information.

Are you living a life you "should" live and constantly feeling like a failure? If you cannot pivot in your season of life right now then we need to talk. DM me " COACHING" @coachmarinahardiman on instagram! Hosted on Acast. See acast.com/privacy for more information.

Yesterday I turned 39, and it made me stop and think about what the first six months of this year have actually given me.For years, I measured my progress by one thing: the scales. Every birthday, every holiday and every Monday became another opportunity to promise myself that this time would be different. I spent years losing weight, feeling good for a while, losing motivation and starting all over again.In this episode, I reflect on one of the hardest personal years of my life, why I’m stronger and fitter than I’ve ever been despite not being the smallest I’ve ever been, and how my relationship with health, training and food has completely changed.I also talk about why so many teachers and busy women fall into the trap of waiting for the “right time”, why fat loss alone isn’t enough to keep you going, and why finding a goal that’s bigger than the scales changes everything.If you’ve spent the first half of this year promising yourself you’ll start next Monday, next month or after the holidays, I hope this episode helps you think differently about what you want the next six months to look like. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I sit down with fellow coach and former teacher Suzie to talk about the side of teaching that rarely gets discussed.We explore why teachers often make incredible coaches, how years spent educating, supporting and understanding others shape the way we work today, and the transferable skills that followed us out of the classroom and into coaching.But we also dive into the hidden cost of teaching.The skipped lunches. The coffee-for-breakfast culture. The constant pressure to do more. The endless scrutiny, observations and expectations. The staffroom food culture. The comparison. The perfectionism.We discuss why so many teachers know exactly what they should be doing for their health but still struggle to prioritise themselves, and how years of putting everyone else first can quietly impact confidence, wellbeing and self-care.This is an honest conversation about what teaching gives us, what it takes from us, and why so many teachers feel exhausted trying to meet impossible standards both inside and outside the classroom. Hosted on Acast. See acast.com/privacy for more information.

Does it feel like life is moving faster than it used to?One minute it’s Monday. The next it’s Friday. School terms disappear, summers vanish, and before you know it another year has passed.In this episode, I explore why so many of us feel like we’re constantly rushing through life and why I don’t think the problem is time itself.I share my thoughts on how modern life has changed the way we live inside our time. From phones and notifications to endless to-do lists and the pressure to always be productive, I talk about how our attention is being pulled in every direction and what that means for our health, happiness, relationships and ability to be present.I also share my own experience of living from holiday to holiday, term to term and always looking towards the next thing, only to realise how much of life was passing by while I was busy trying to get through it.In this episode, I discuss:• Why I think attention has become one of our biggest challenges • The hidden cost of constantly living on autopilot • Why being busy and being present are not the same thing • How modern life can leave us feeling disconnected from ourselves • Practical ways we can slow down without changing our entire livesThis isn’t an episode about productivity.It’s a conversation about life, presence and the moments we often rush through without even realising it.Because maybe the goal isn’t to find more time.Maybe it’s to be more present inside the time we already have.GROUP AND 1:1 Coaching open NOW! DM @coachmarinahardiman "CHANGE" NOW FOR INFO! Hosted on Acast. See acast.com/privacy for more information.

Every June, thousands of women make the same promise.This summer will be different.They’ll finally focus on themselves, get back into a routine, lose the weight they’ve been carrying, improve their energy, and return in September feeling like a different person.And every September, many find themselves having the exact same conversation they had the year before.In this episode, I explore the cycle I lived through during my 13 years of teaching and the same pattern I now see in the women I coach. From dieting all year for summer holidays to arriving in August feeling frustrated, exhausted and disappointed, I break down why more time doesn’t automatically create better habits and why waiting for the “right time” keeps so many women stuck.This episode is particularly relevant for teachers heading into summer, but the lesson applies to anyone who finds themselves postponing their goals until life becomes easier.If you’ve ever said, “I’ll start when things calm down,” this episode is for you. Hosted on Acast. See acast.com/privacy for more information.

You think you can't finish anything. You can.In this final episode of The Real Reason series, Marina breaks down what is actually happening every time you start a diet, a programme, a plan, a challenge and abandon it three weeks in. Why the women who run businesses, raise families and hold everyone else's life together cannot see one eight-week plan through to the end. Why no amount of better starting will fix a problem that is not about starting. And why the resistance to getting help is part of the same pattern that has kept you abandoning every plan you have ever paid for.You will walk away understanding why the moment of stopping is not the moment the stopping happened, what staying actually looks like in real life, why willpower has never been the right tool, and the one shift that turns a woman who watches others run into a woman who finishes a 10k.If you have a folder on your phone full of unfinished plans, this is the episode that ends the loop. Hosted on Acast. See acast.com/privacy for more information.

You tell yourself you don't have time to plan. You don't. You have a capacity problem disguised as a time problem, and it is costing you a lot more than the takeaway on Thursday night.In this episode I am breaking down why your week keeps falling apart in the exact same place every single time, why every meal plan and tracking app and twenty-eight day reset has stopped working three weeks in, and why the cost of staying in this cycle is not the weight you have not lost, it is the woman you are slowly becoming convinced you are.I am sharing the years I spent doing it perfectly Monday to Wednesday and falling apart by Thursday afternoon in a Cheesecake Factory parking lot, and what finally changed when I stopped trying to plan a fantasy version of my life and started planning the one I was actually living.If you are the woman standing in your kitchen at five o'clock with no plan, or sitting on your couch on Sunday night swearing that this week will finally be it, this is the episode you need to hear.DM the word COACHING if you are ready to stop relying on willpower in the part of the day where you have none left. Hosted on Acast. See acast.com/privacy for more information.

You think you have a food problem. You don't. You have a switch-off problem, and food has become the only way you have ever learned to stop.In this episode, I break down the pattern almost every busy professional woman is stuck in but no one is naming. Why you can be disciplined in every other area of your life and still lose control of food the moment you sit down in the evening. Why every plan you have ever followed has missed the actual mechanism keeping you stuck. And why the diet industry's business model depends on you never solving this.You will walk away understanding why food in the evening is not about hunger or willpower, what is actually happening across your 14-hour day, why "just have a bath instead" advice never works, and the one shift that breaks the cycle without another meal plan.If you have been blaming yourself for years, this is the episode that explains why it was never your fault.Instagram handle: https://www.instagram.com/coachmarinahardiman/Newsletter Sign Up: https://tr.ee/YCqR2bSpBG Hosted on Acast. See acast.com/privacy for more information.

You’ve tried to change before. You’ve made plans, set goals, promised yourself this time would be different.And yet, you keep ending up back in the same place.In this episode, Marina is joined by Shauna from Smaointe Therapy to go deeper into the patterns that sit underneath that cycle. This is not a conversation about calories, motivation, or finding the perfect plan. It’s about the behaviours, reactions, and learned patterns that quietly shape your decisions every single day.They explore why people struggle to follow through even when they know what to do, how people pleasing and lack of boundaries leave no space for change, and how a victim mindset can keep you stuck without you even realising it. The conversation also moves into self-image, the emotional relationship with food, and the tension around tools like tracking, looking at when they help and when they are avoided.Most importantly, they break down why waiting to feel ready keeps you in the same loop, and what actually shifts when you stop relying on motivation and start showing up differently.If you’ve ever felt frustrated by your lack of consistency, questioned why you keep starting over, or felt like something deeper is holding you back, this episode will make that clearer.You can find Shauna on instagram https://www.instagram.com/smaointe_therapy/You can also find my instagram page at https://www.instagram.com/coachmarinahardiman/Please do let me know your thoughts and any future topics you would like! Hosted on Acast. See acast.com/privacy for more information.

This episode isn’t about six races, a medal, or a highlight moment at the end. It’s about the shift that happened long before any start line.Ciara didn’t start this journey with perfect habits or endless motivation. She was in the same place so many women find themselves , knowing what to do, but not doing it consistently, stuck in a cycle of trying, stopping, and starting again.We break down what changed. The decision that moved her out of that loop. The structure, accountability, and standards she had to build. And what actually happened in the lead-up to completing the SuperHalfs, not just the races themselves, but the preparation, the discipline, and the moments no one sees.This is a conversation about the gap between knowledge and action, and what it really takes to close it.If you’ve ever felt like you should be further along, or you keep telling yourself you’ll start properly soon, this will land.If this episode hits, and you’re done sitting in that gap, message me “CHANGE” for more information https://www.instagram.com/coachmarinahardiman/. Hosted on Acast. See acast.com/privacy for more information.

You don’t want your daughter seeing you diet.But what is she seeing instead?In this episode of the Real Reason series, myself and Tanya unpack the gap between what women believe they’re protecting their children from and the behaviours that are already being modelled every day.From inconsistent eating patterns and guilt around food, to constant “starting again Monday,” this conversation challenges the idea that avoiding dieting creates a healthier environment.They explore how past experiences shaped today’s fears, why structure is often avoided, and how current pressures are keeping women stuck in the same cycle they’re trying to break.This isn’t about defending dieting.It’s about understanding what’s really going on and what needs to change.Check out Tanya on instagram @tanya_phoenixfit and please do message us with any questions you may have. Hosted on Acast. See acast.com/privacy for more information.

The Real Reason the Calorie Deficit Isn't WorkingYou're doing the maths. You're eating less, moving more, tracking everything and the scale still isn't moving. So what's actually going on?In this episode, I break down the real reason your calorie deficit isn't working and it has nothing to do with willpower, miscounting, or not trying hard enough.I cover why a deficit on paper doesn't always translate in the body, the role stress hormones play in fat storage, how chronic under-fuelling can cause your metabolism to work against you, and why the context around your calories matters far more than the number itself.This is the episode for the woman who is doing everything right and still not seeing results and who deserves a real explanation, not another instruction to eat less.In this episode:Why the maths of fat loss doesn't always match the realityHow cortisol and stress hormones affect your body compositionThe under-fuelling trap and why eating too little makes fat loss harderWhat data to track beyond the scalesWhy context changes everything Hosted on Acast. See acast.com/privacy for more information.

I didn't follow the plan. I skipped runs, missed weeks, and went into Prague undertrained, at least on paper. But somewhere along the way, I got strong. And on race day, that strength became everything.In this raw, unfiltered recap of the Prague Half Marathon, I'm breaking down exactly what happened, from a training block that went sideways, to a race that somehow came together when it mattered most. We're talking race day nerves on the streets of one of Europe's most beautiful cities, the moment strength took over when the legs wanted to quit, and what it actually means to show up ready when you haven't done everything by the book.This one's for anyone who's ever felt underprepared but turned up anyway. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I break down something that most women completely misread about themselves, the belief that they are out of control when it comes to food, consistency, and following through.I used to think the exact same thing. I thought I lacked discipline, that I couldn’t stick to anything, and that something in me just kept sabotaging my progress. But when I look back now, I can see that none of that was true.I wasn’t making decisions. I was reacting.Reacting to being tired, reacting to being hungry because I hadn’t eaten properly earlier, reacting to stress, and reacting to a day that had no structure.And what I see now with the women I coach is the exact same pattern. They are not failing because they don’t care or don’t know what to do. They are stuck in a cycle where their entire day is built around reacting, and then they are expecting themselves to be in control in the moments that matter most.In this episode, I break down what reacting actually looks like in real life, why it feels like a lack of control, and how that pattern is reinforced every single day without you realising it.I also explain the difference between reacting and responding, and why the shift between the two has nothing to do with motivation and everything to do with structure.If you feel like you are constantly starting again, falling off, or questioning why you can’t stay consistent, this episode will help you finally see what is actually going on and what needs to change. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I’m breaking down one of the most common things women tell me when they’re stuck, that they’re too busy to focus on themselves.I get it, because I lived that way for years. Working full-time, feeling constantly behind, trying to fit health into a life that had no space for it, and blaming myself when I couldn’t keep anything going.But what I’ve learned, both from my own journey and coaching hundreds of women, is that being busy isn’t the real problem. The way your life is currently set up is.When your days are reactive, unstructured, and driven by how you feel in the moment, your health will always be the thing that gets pushed aside, no matter how much you want it.In this episode, I break down what overwhelm actually looks like in real life, the patterns that keep you stuck without you realising it, and why trying to “do better” inside the same setup never works.I also share the shifts that changed everything for me while working full-time and losing 30kg, and the same patterns I now use with clients to help them feel more in control of their days.If you feel like your life is too full to focus on yourself, this episode will show you why that hasn’t worked and what needs to change. Hosted on Acast. See acast.com/privacy for more information.

For years, I used the scale as a practical tool to move between fat loss and maintenance without obsessively tracking food. It gave me feedback, not panic. But during my ultra marathon season, when my weight shifted slightly in line with my life and training, I realised something deeper, the scale only stays neutral until it starts brushing up against identity.In this episode, I talk honestly about gaining weight in a performance season, struggling with the visual standards of the fitness industry, and learning to separate data from self-worth. I share why I’ve stopped weighing recently, why that isn’t avoidance, and how I’ve shifted from using the scale as confirmation to using behaviour as my anchor.This episode isn’t anti-scale. It’s about maturity. It’s about understanding seasons. And it’s about building a relationship with your body that isn’t shaken by a number. Hosted on Acast. See acast.com/privacy for more information.

Who am I when nobody is watching? That question has shaped this entire episode.Over the year and past two months specifically, I’ve realised that the version of me that determines my results is not the one you see publicly. It’s not the one on race day. It’s not the one posting workouts. It’s not the one coaching confidently.It’s the one in my own kitchen. The one deciding what to eat when there is no accountability. The one choosing whether to move or rest when nobody would know either way. The one handling a messy week without tightening.For years, I built visible consistency. What I hadn’t fully built was a private standard.In this episode, I talk about what changed for me, how I stopped building from fear of slipping backwards, and what it actually looks like to become the same person privately that I am publicly.Because who you are when nobody is watching is who you really are.And that is the identity that determines your future. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I go back to the beginning.Not to weight loss. Not to discipline. But to identity.I talk about being labelled, being laughed at, feeling slightly out of place, and how those small moments followed me into adulthood without me realising it. I share how people-pleasing, comparison, and the need to prove myself quietly shaped my relationship with food, control, and my body.This isn’t about blaming the past. It’s about understanding how early narratives influence the way we show up today.Because once I realised I wasn’t inconsistent, I was coping, then everything changed.If you’ve ever felt like you’re too much, not enough, or constantly trying to earn your worth, this episode will likely hit home. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I talk about the point most people avoid once they become aware of their patterns. The moment where understanding stops feeling empowering and starts feeling uncomfortable, because it asks something of you.I explore why so many women stay stuck even when they know exactly what’s going on, why insight can quietly become a form of avoidance, and how waiting for the “right time” keeps life exactly as it is. This episode isn’t about motivation or doing more. It’s about responsibility, choice, and the reality that nothing in your life will change unless something in your behaviour does.I share how this showed up in my own life, why small changes matter more than dramatic overhauls, and how self-trust is built through action, not intention. This is the episode where awareness turns into a decision. Hosted on Acast. See acast.com/privacy for more information.

Around 80 % of people quit their New Year goals by February, and I see this happen every single year, not because people don’t care or aren’t capable, but because January is built on unrealistic expectations, borrowed motivation, and a version of ourselves that hasn’t been supported yet.In this bonus episode, I talk through why January motivation fades so quickly, why so many people fall off once real life kicks in, and how setting goals based on perfection instead of reality leads to burnout and self-doubt. I explain why identity collapse is such a common experience in January, how missed days turn into quitting, and why most people judge themselves instead of reviewing what’s actually happening.I also share how I believe January should really be approached, by setting realistic baselines, focusing on repeatable behaviours, building systems that survive stress and setbacks, and auditing the month instead of abandoning it. This episode is about stepping out of the 80 % and building consistency in a way that actually lasts beyond February. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I unpack something that most women never question: the idea that consistency automatically means you’re doing something right.I talk about how self-abandonment doesn’t always look like chaos or giving up. Often, it hides inside discipline, routines, and “trying your best.” I explore why so many capable, high-functioning women stay stuck even though they are consistent, motivated, and doing all the things they’re told should work.I share how this showed up in my own life, particularly during a year where I was incredibly consistent with training and performance, but deeply disconnected from my needs, my relationship with food, and my sense of self-worth. This episode is about recognising the difference between functioning and thriving, and understanding why effort alone isn’t enough if it isn’t aligned.This isn’t about blame or motivation. It’s about awareness, responsibility, and the quiet ways we leave ourselves behind and what it actually takes to stop. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I share the story behind how I became a coach, not through certifications or career choices, but through a lifetime of movement, sport, comparison, and learning how to survive by staying disciplined.From being the child who couldn’t sit still, to finding belonging in sport, to years of coaching in camps, gyms, schools, and later through teaching, this episode explores how coaching was never something I chose, it was something that formed in me over time.I also speak honestly about the other side of that story: how discipline and consistency can mask self-abandonment, how achievement can coexist with disconnection, and how I spent years showing up physically while losing touch with my self-worth, particularly around food and care for my body.This episode sets the foundation for everything that follows in 2026. It’s not a highlight reel, and it’s not about perfection. It’s about understanding where our patterns come from, why consistency alone isn’t enough, and how real change begins when we stop leaving ourselves out of the equation. Hosted on Acast. See acast.com/privacy for more information.

This episode is the final part of The Becoming Series, and it’s where everything comes together. After exploring identity, self-trust, why we give up on ourselves, and what 2025 actually taught me, this episode is about how I’m carrying those lessons forward into 2026.I share how my approach to goal setting has completely changed. Instead of setting goals from urgency, comparison, or pressure, I now build them from identity, self-trust, and systems that can survive real life. I talk about why most goals fail at the design stage, how urgency creates burnout, and why continuation matters more than intensity.This isn’t about setting impressive goals or starting over in January. It’s about designing goals that respect your energy, your nervous system, and the life you actually live. If you’ve ever felt overwhelmed by goal setting or trapped in all-or-nothing cycles, this episode will help you approach the year ahead with clarity, steadiness, and confidence. Hosted on Acast. See acast.com/privacy for more information.

This episode is a full, honest reflection on what 2025 actually asked of me, not just physically or professionally, but emotionally and mentally. From running long distances while building a business, to showing up consistently online, to navigating body image, boundaries, doubt, and growth, this year changed how I define success.In this episode, I talk about the cost of consistency, the identity shifts that happen behind the scenes, and what it really takes to stop restarting and start staying. I share what surprised me most about achieving big goals, the moments that tested my self-trust, and the lessons that reshaped how I approach health, business, and life.This isn’t a highlight reel. It’s an honest look at what happens when you choose alignment over intensity and integrity over pressure and why those lessons matter far more than outcomes. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I talk about the part of change that most women quietly struggle with but rarely name: the moment they give up on themselves. Not dramatically, not intentionally, but subtly, when progress starts to feel uncomfortable and old patterns creep back in.Building on the conversations around identity and self-trust from Episodes 1 and 2, I explore why giving up is rarely about laziness or lack of willpower. More often, it’s a protective response rooted in fear, nervous system overload, and identities that no longer fit but still feel familiar. I unpack all-or-nothing thinking, the difference between pausing and quitting, and why so many women fall away just as real change becomes possible.This episode is about learning how to stay connected, stay regulated, and stay compassionate, even when things wobble. Because breaking the cycle of giving up doesn’t come from trying harder. It comes from understanding what’s actually happening beneath the behaviour and choosing a different response. Hosted on Acast. See acast.com/privacy for more information.

In the last episode, I spoke about identity, the quiet force behind every goal you set. In this episode, I take that conversation a step further and talk about what actually turns identity into something real: self-trust. Because becoming someone who shows up for herself doesn’t come from motivation or perfect routines. It comes from the promises you keep when life is busy, demanding, and unpredictable.In this episode, I explore why so many women struggle to trust themselves, especially in seasons like December. I talk about how unrealistic expectations quietly break self-trust, why “I’ll start again in January” often keeps us stuck, and the important difference between pausing and quitting. I also share why consistency isn’t about doing everything perfectly, but about staying connected to yourself when life gets full.This episode is especially for teachers and women who are used to putting everyone else first. If you’ve ever felt like you fall off the moment life gets hard, this conversation will help you understand why and how to keep moving forward without burning yourself out. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I’m diving into the part of change that completely transformed my own life but that most women never stop to consider-identity. For so long, I thought my struggles came down to motivation, discipline, willpower, or having the “perfect plan,” but none of that ever stuck because the identity underneath it hadn’t shifted yet. December has a way of exposing who we think we are, the woman who always falls off, the woman who puts everyone else first, the woman who waits for January to start again but those identities were formed long before we even realised it.I talk about how identity is shaped, especially for teachers who live inside systems designed to make them feel like they’re always falling short. I share why micro-promises matter, how self-trust is rebuilt through tiny pieces of evidence, and why you don’t need perfection to become someone who shows up for herself.This episode is the foundation for the entire December series. Before we talk about goals or habits or routines, you need to understand who you’re becoming because identity drives everything that follows. Hosted on Acast. See acast.com/privacy for more information.

In this thought-provoking episode, I dive into one of the biggest misunderstandings women hold about progress-the belief that it only counts when it shows up on the scales or in perfect routines. Through my own reflections, insights from behavioural psychology, and the realities I see every day in the lives of busy women and teachers, I unpack why this old narrative of “all or nothing” has held so many of us back and how a more sustainable, compassionate, and empowering approach can completely transform the way we move through our journeys.I also share what I learned during a seven-week period where I stepped back from training entirely-not because I’d given up, but because my capacity had shifted. Instead of spiralling into guilt or abandoning myself, I found new layers of emotional maturity, identity growth, and genuine consistency emerging. In this episode, I explain why returning matters far more than perfection, why slowing down doesn’t mean you’re falling behind, how comparison warps your perception of progress, and why the small daily decisions we barely acknowledge are often the most influential ones.If you’ve ever felt “behind,” questioned whether you’re doing enough, or struggled to see progress you can’t physically measure, this episode will help you recognise the quieter, more meaningful signs of growth you’ve probably been overlooking. You’ll walk away with a different definition of success-one rooted in resilience, self-awareness, and the courage to keep choosing yourself through every season of life. Hosted on Acast. See acast.com/privacy for more information.

If you’ve ever felt like you’re trying so hard but still “not seeing results,” this is the episode you need in your ears today.For YEARS I attached my entire worth and every ounce of success, to the number on the scales. If it went down, I was proud. If it went up, I spiralled. If it stayed the same, I convinced myself I was failing.But do you know what I’ve realised?The scales were the LAST indicator of my progress and the most unreliable.In Part 1, I break down:✨ why women believe progress = scales✨ how we were conditioned into this belief from a young age✨ what the past 7 weeks taught me about slowing down✨ how I avoided the shame spiral that used to derail me✨ why emotional progress shows long before physical progress✨ the real definition of consistency (returning, not perfection)✨ how to separate behaviour from identity✨ why coming back matters more than getting everything rightThis is the episode I wish I had five years ago.If you’re a teacher, a busy woman, or someone who has ever felt defeated by the scale, you’re going to feel seen in this one.🎙️ Part 1 is live now.Part 2 coming next.Listen, save, share and send it to another woman who needs to hear that she is progressing in ways she hasn’t even realised yet.Follow for more support, mindset shifts, and honest conversations. Hosted on Acast. See acast.com/privacy for more information.

After my ultramarathon, I found myself six kilos heavier and totally frustrated.Even as a coach, I couldn’t understand why my body wasn’t shifting, until I started working with nutritionist Callum Walker and realised I’d been carrying years of diet-culture programming.In this episode, I share what it’s been like to unlearn everything I thought I knew about “healthy eating,” from the fear of fats to the obsession with carbs and calories.We talk about how low-fat messaging broke women’s metabolism for decades, what high-fat nutrition actually does for hormones, satiety, and energy, and how I’m now rebuilding my approach with science instead of fear.If you’ve ever cut out entire food groups, chased every diet trend, or felt stuck after years of yo-yo dieting, this one’s going to hit home. Hosted on Acast. See acast.com/privacy for more information.

I used to think I was either “on track” or “off it.”Either doing everything perfectly, or completely messing it up.Every slip-up felt like failure. Every weekend turned into a write-off.I lived by the bandwagon and I fell off it more times than I can count.But that mentality kept me stuck in all-or-nothing cycles that drained my energy, destroyed my confidence, and made consistency feel impossible.In this episode, I’m sharing exactly how I broke free from that mindset and how you can too.You’ll learn:Why there is no track to fall offWhy the “bandwagon” is keeping you trappedWhat to do when your week falls apartAnd how to create a flexible routine that actually lasts, no restarts, no guiltPlus, I’ll walk you through a practical system I use with my clients to build habits that don’t rely on motivation, mood, or Monday.This episode is your permission to stop starting over and start building something that sticks. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I sit down in person with Anthony for a chat about how setting a goal, like signing up for a race or event, changes everything.When there’s a date in the diary, it’s not just about training anymore. You start fuelling better, hydrating properly, and making choices that support how you want to feel on race day. It gives you direction, focus, and that sense of purpose so many people lose when they’re “just trying to get fit.”Anthony shares his plans for two big cycle events next year, and we talk about how accessible both running and cycling actually are, you don’t need all the gear or experience to start. There are smaller local events that help you build confidence before taking on bigger challenges.We also talk about that feeling at the finish line, the pride, the disbelief, the “I actually did it” moment, and why it’s worth every bit of effort.If you’ve been drifting, waiting for motivation, or saying you’ll start in January, this episode is your reminder that you don’t need to wait. The second you give yourself a goal, everything starts to change. Hosted on Acast. See acast.com/privacy for more information.

This final episode of Reset & Rise brings everything together.It’s about the shift from doing the work to becoming the woman who no longer gives up when life gets hard. I explore what the most consistent women do differently, how they manage their emotions, protect their energy, build self-trust, and stay connected to their goals even in messy seasons.You’ll walk away with the mindset and structure to make your results last, not for six weeks, but for life. Hosted on Acast. See acast.com/privacy for more information.

We’ve all been told that success starts with a “perfect” routine - early alarms, green smoothies, colour-coded planners. But for most women, real life doesn’t look like that. In this episode, I break down the biggest myths about routines, share how I simplified my own after years of trial and error, and teach you how to build one that actually fits your season of life.You’ll learn how to set flexible anchors, release guilt, plan for messy days, and finally see structure as something that supports you, not something that punishes you. Hosted on Acast. See acast.com/privacy for more information.

In this episode of Reset & Rise, I’m talking all about energy. Because let’s be honest so many women I work with are exhausted, running on caffeine, and blaming themselves for not having enough motivation. I’ve been there too, back when I thought the answer was to just push harder, get more steps in, or drink another coffee. But what I learned is that energy doesn’t just come from sleep or willpower, it’s about the invisible drains we’re carrying every day.I walk you through the different types of tiredness we don’t often name, from decision fatigue to nervous system overload, and I share why more movement or earlier alarms aren’t always the answer. You’ll hear about the small but powerful habits that helped me rebuild my energy, the ways my clients are doing the same, and how you can start filling your bucket instead of constantly pouring from an empty one.This is Episode 4 of our six-part Reset & Rise series, and it’s for every woman who’s tired of feeling tired. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I’m diving into one of the biggest blocks to consistency and fat loss-your relationship with food.If you’ve ever felt out of control, eaten in secret, or binged after being “good” all day. I’ve been there too. In this episode, I talk about the binge-restrict cycle, emotional eating, and how I finally stopped fearing food and started fuelling my body with confidence.I also share how tracking changed everything for me, not to restrict, but to understand. I used to hear about calories all the time and thought I understood them but I didn’t. Not really. Until I saw my own patterns on paper.This episode gives you the mindset shifts, journal prompts, and simple steps to start rebuilding trust with food again-without starting another diet.This is Part 3 of 6 in the Reset & Rise series.And it might be the one that changes the way you eat, and live, for good. Hosted on Acast. See acast.com/privacy for more information.

In this episode of Reset & Rise, I’m walking you through the four core habits that change everything, not just for fat loss, but for energy, consistency, and confidence too.These are the habits I use with nearly every woman I coach, especially the ones who’ve tried all the diets, done the steps, and still feel stuck.We’re talking about:How to build habits that work even when life is fullWhy walking, water, protein, and sleep are more powerful than any “plan”Real-life examples from busy women and teachers like youWhat to do when motivation dies and your week goes sidewaysHow to make these habits stick without being all-or-nothingThis is Part 2 of a 6-part series and it’s where everything starts to shift. Hit play and let’s rebuild your routine from the ground up. Hosted on Acast. See acast.com/privacy for more information.

In this first episode of Reset & Rise, I’m talking about the lie that’s been quietly sabotaging your fat loss, and no, it’s not carbs or lack of willpower.It’s the belief that you have to be perfect to make progress.If you’ve ever said, “I was doing so well, then I blew it,” or if you’re stuck in the cycle of starting over every Monday, this is for you.I’ll share why the all-or-nothing mindset is so destructive, how to break the start-again loop, and the one mental shift that changed everything for me, and for the women I coach.This is Part 1 of a 6-part series designed to help you reset your habits, rebuild your confidence, and finally feel in control again, without starting over ever again.Hit play, and let’s start rewriting your story together. Hosted on Acast. See acast.com/privacy for more information.

It’s September 1st and if you’ve been waiting for the “right time” to start taking care of yourself, this is your sign. In this episode, I’m unpacking one of the biggest blocks holding women (and especially teachers) back from seeing results: the belief that it all has to be perfect. We’ll talk about the perfection trap, how it’s wired into teacher life, and why the smallest step forward, even a messy one, is more powerful than the biggest plan you never action. You’ve got 4 months left in the year. That’s enough time to completely change your life. Hosted on Acast. See acast.com/privacy for more information.

Back to school and already feeling wiped? This episode is your permission slip to breathe, reset, and stop chasing perfection.Marina dives into the real, messy, human experience of being a teacher in September, the tiredness, the pressure, the all-or-nothing thinking and shows you how to build habits that actually work in your life.You’ll learn:Why you’re not broken (just running on empty)What to do when you’re too tired to do anythingHow to start small, realistically, and without guiltThe shift from “starting over” to simply starting where you areThis isn’t about doing more.It’s about doing what’s doablE and being proud of it.💜 For teachers, from a former teacher, with full respect for your time, energy, and goals. Hosted on Acast. See acast.com/privacy for more information.

This week I had my lovely friend Lizzie on the podcast — and honestly, it felt like such a full-circle moment. We’ve known each other for over 20 years… from football pitches to Sligo IT lecture halls, to working together in the leisure centre, to now both running businesses that (somehow!) overlap perfectly.We had such a good chat about:✨ Why so many of us feel disconnected from our bodies✨ How comparison can quietly hold us back from our full potential✨ The power of combining strength and stillness in your health journey✨ Why “doing more” isn’t always the answer✨ And a little sneak peek into our upcoming live event 👀It’s friendly, real, a little nostalgic, and full of those “oh wow, that makes sense” moments. If you’ve ever felt stuck, frustrated, or like you’re just pushing through on autopilot — this episode is going to give you a fresh perspective. Hosted on Acast. See acast.com/privacy for more information.

In this episode, I share two mindset shifts that can completely change how you approach your health, fitness, and daily choices. I’ll explore the power of seeing movement as a privilege, not a punishment, and how that simple reframe can transform your consistency and motivation. Then, I dive into a real client story about holiday wine, food choices, and ditching the guilt while still making decisions that align with your goals. Whether you’re training for something big or just trying to feel better in your own skin, these shifts will help you feel more in control, more empowered, and more proud of the choices you make — now and for your future self. Hosted on Acast. See acast.com/privacy for more information.