Episodes
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In today’s episode, I dive into the big impact stress has on our health, and how it affects both our mental and physical well-being.
I also share some of the stress-relieving practices and mindset activities I teach my clients in coaching!
We talk about the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems and why finding balance between the two is so important. Plus, I give you my top tips for managing stress and breaking down the difference between everyday stress and those bigger life stressors!
Key Questions Discussed in This Episode:
How does stress affect our health? What is the sympathetic nervous system? What is the parasympathetic nervous system? How to find balance between our nervous systems? Why is relaxation so important? Does meditation really help with stress? How does journaling help to relieve stress? How to balance stress with healthy habits?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In this episode of the Kate Hamilton Health podcast, I sit down with Denise Murphy, an online fitness coach and mother of two, to dive deep into the world of pre and postnatal fitness.
We explore the crucial role that staying active plays before and during pregnancy, and Denise shares her expert advice on what exercises are safe, and which ones to avoid.
How can expecting mothers navigate fitness routines and nutrition during pregnancy? Denise offers practical nutrition tips, including the importance of protein - especially for pescetarians and vegetarians - while also discussing her personal journey of weight loss and sustainable health practices.
Are you curious about postnatal recovery?
Denise provides valuable insights into regaining strength and maintaining a balanced diet after childbirth. We also cover the importance of women’s health physio and how to safely return to exercise postpartum.
Key Questions Discussed in This Episode:
How can staying active impact your pregnancy and overall health? What are the do’s and don’ts of pre and postnatal fitness? How should you adapt your diet and nutrition during pregnancy, especially protein intake? What fitness myths about pregnancy need to be debunked? Why is women’s health physio so important during the postpartum period? How can you safely return to exercise after having a baby?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
**The content in this episode is for informational purposes only and is not medical advice. Please consult your healthcare provider before changing your fitness or nutrition, especially during pregnancy or postpartum.**
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Missing episodes?
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In today’s episode, I chat about how our mindset plays a crucial role in achieving health and fitness goals.
I share some personal challenges I’ve faced along the way and highlight why self-reflection and journaling are powerful tools for breaking through subconscious barriers.
I also explore how uncovering your deeper motivations can transform how you approach long-term habit changes and ultimately drive you toward success.
I also offer some practical exercises to help you uncover your own 'why' and share stories from my journey to encourage you to take control of yours.
Key Questions Discussed in This Episode:
How does your mindset shape your ability to reach your health and fitness goals? Can journaling really help you discover what’s holding you back? Why is having a strong 'why' so essential for lasting change? What practical exercises can help you dig deeper and uncover your true motivation? How can you take control of your personal journey and create lasting success?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In this episode of the Kate Hamilton Health Podcast, I chat with the inspiring Vikki Cronin. At 50, Vicky has transformed her life from unhealthy habits to becoming a holistic health and fitness expert.
We dive deep into her journey, discussing how she overcame her past struggles to achieve balance and well-being. Vicky shares her insights on how nutrition, mindset, and self-awareness play a key role in long-term health and offers practical advice for women, especially those navigating perimenopause and menopause.
Whether you're looking to start your own health journey or just refine your habits, Vicky’s tips will help you make lasting changes.
We also explore the power of journaling, behavior change, and how meditation, sleep, and stress management are all essential pieces to achieving a well-rounded, healthy lifestyle. Vicky’s holistic approach to coaching provides a roadmap for anyone looking to take charge of their health, no matter what stage of life you’re in.
Key Questions Discussed in This Episode:
How did Vicky transform her unhealthy lifestyle into one focused on fitness and well-being? What is a holistic approach to health, and how can it impact your mindset? What are the biggest challenges when starting a fitness journey, and how can they be overcome? Why is self-awareness so crucial for creating lasting change? How can journaling help build effective routines and stay consistent? Why is sleep a cornerstone of health, especially during perimenopause and menopause? What role does resistance training play in maintaining a balanced lifestyle? How can nutrition empower women during perimenopause and beyond?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In this episode of the Kate Hamilton Health Podcast, I chat with Adele Johnston, a dedicated menopause coach, to dive deep into the crucial stages of menopause and hormone health.
Adele opens up about her personal experience with early menopause and how it inspired her to support other women navigating this life stage.
We explore a range of topics, from understanding hormone replacement therapy (HRT) and menopause replacement therapy as well as the importance of nutrition to fostering a positive mindset and self-connection.
Adele shares practical advice, actionable tools, and empowering insights that will help you live a vibrant and confident life through menopause and beyond.
Whether you're experiencing menopause yourself or want to support someone who is, this episode is packed with valuable knowledge and support.
Key Questions Discussed in This Episode:
What inspired Adele Johnston to become a menopause coach, and what were her early challenges? How can Hormone Replacement Therapy (HRT) and lifestyle changes support women during menopause? Why are education and advocacy important in empowering women through menopause? What should women know about the different stages of menopause? How can nutrition, including healthy fats and protein, help manage menopause symptoms? How do mindset, mindful eating, and social connections improve well-being during menopause? What practices can help women connect with themselves and enhance their menopause journey?Links & Resources:
Listen to Adele Johntson’s podcast: https://open.spotify.com/episode/4C3U6HlhExBitwyyMR4Pi7?si=95018b57ad2b4480 To get Adele's FREE set of morning affirmations: https://adelejohnstoncoaching.com/empowering-confidence-50-i-am-affirmations/If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In today’s episode, I chat with Aisling Lannon, an online fitness coach from Roscommon, Ireland.
Aisling shares her inspiring journey from accountancy to fitness coaching, highlighting her personal weight loss story and the habits-based approach she uses with her clients.
We chat about so much including dieting and gaining phases, the importance of maintenance, the challenges of prepping for a fitness photoshoot, the difficulties of reversing after a photoshoot, and the value of self-acceptance and holistic health.
We also discuss how to balance personal goals with maintaining a healthy lifestyle.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In today’s episode, I chat about the crucial role that daily movement plays in fat loss!
While diet is key, how does movement fit into the picture? I break down energy balance and explain how the calories you consume versus the calories you burn affect your fat loss goals. I also discuss why daily activity is just as important as what you eat.
Why is it so important to keep moving throughout the day? I cover how even small movements can boost your calorie burn and impact your results. Plus, I touch on basal metabolic rate, strength training, and how digestion itself burns calories.
I also introduce NEAT (Non-Exercise Activity Thermogenesis), which is the energy you burn through everyday activities. It can be a game-changer for fat loss! I’ll show you how to increase your NEAT and why it’s so effective.
Finally, I share practical tips to add more movement into your routine, from walking more to simple ways to stay active. These strategies can make a big difference in your journey.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In this episode, I chat with Kim Rahir, an online health coach and Olympic weightlifting competitor at the master's level.
Kim shares her remarkable transformation from a journalist battling a debilitating illness to becoming a passionate advocate for strength training, especially for women over 40.
In this episode, we chat about:
How Kim's journey from journalism to health coaching and weightlifting began, and how she overcame her health challenges Why building muscle is crucial for women over 40, and how strength training benefits both physical and mental health Kim's tips for starting small, building confidence, and creating positive momentum in fitness How Kim balances her passion for weightlifting with life in Madrid, and what strategies she recommends for overcoming resistance and staying motivated Why Kims suggest not focusing solely on "eating healthy," and what her thoughts are on calorie counting and specific health goalsThis episode is full of insights and stories that will resonate with anyone looking to improve their health and well-being.
Kim's experiences and advice offer a wealth of knowledge and inspiration for anyone interested in strength training and a healthier lifestyle.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In this episode, I chat with personal trainer Emma Dowling, who specialises in pre and post-natal health.
Emma shares her insights on parenting, fitness, and balancing a busy life.
We discuss everything from the importance of modelling healthy behaviours for children, managing hectic schedules, and finding time for self-care to training during pregnancy, pelvic floor health, and Emma's holistic approach to fitness.
We chat about:
How to balance fitness with family life, and how to incorporate exercise into a busy schedule Why it is important to model healthy behaviours in front of children, and how can parents make time for their own fitness? What are the key considerations for training during pregnancy, and why is pelvic floor health crucial for new and expectant mothers? How Emma addresses misconceptions in fitness, especially regarding women's health, mindset, and nutrition What Emma's thoughts are on diet culture and its impact on long-term health and wellnessThis conversation is packed with practical advice and inspiring stories, offering valuable insights into the unique challenges and rewards of maintaining fitness and health during the parenting journey.
Whether you're a busy parent or interested in women's health, Emma's expertise provides a wealth of knowledge to help you navigate your fitness goals.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Disclaimer: The content provided in this podcast is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your health routine.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In this episode of the Kate Hamilton Health Podcast, I chat with Rebecca Holland, founder of Health with Holland and a health coach specialising in helping women achieve natural hormone balance. Rebecca shares her expertise in areas like stress management, the vagus nerve, and gut health, providing invaluable insights into how these factors affect overall wellness.
We delve into practical strategies for regulating blood sugar levels, managing PCOS, and navigating perimenopause. The importance of strength training for overall health is also highlighted, along with Rebecca’s personal journey with hormone imbalances. She offers actionable tips on implementing small, incremental changes in nutrition, exercise, and self-compassion to improve long-term health.
This episode is packed with tips for anyone looking to balance their hormones naturally and enhance their overall wellness.
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.
Disclaimer: The content provided in this podcast is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your health routine.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In this episode I chat with Nicola Donnellan. Nicola is a Reiki master, meditation expert and owner of Bre Reiki.
Most of this conversation centres around meditation, it's benefits and why it is more necessary in today's society than ever before.
We chat about:
-meditation
-breathwork
-childhood trauma
-inner child work
-fear and the pain of life change
-anxiety and how we can heal ourselves through meditation
-self-discovery
I hope you enjoy this conversation and can take from it what you need to live your best life!
If you'd like to connect with Nicola, you will find her on Instagram @brereiki
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1
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In this episode I chat with online coach Chelsea Pullinger. We both share a very similar mindset when it comes to health and fitness - sustainability!!
We have a fab conversation about:
-sustainable weight loss
-lifestyle habits outside the gym
-having a strong why
-how to deal with challenges
-self-love vs goals
-strength training
-planning and prepping
If you'd like to connect with Chelsea you will find her on Instagram @evolvewithchelsea
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo 📷 / @freemusicpromo1
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This is me.
A mum of 3 kids. Nothing special.
And Dya know what, this photo doesn’t even come close to portraying the transformation that has happened to me in these short few years.
The photo on the left was October 2017. I was in the middle of painful physio to recover from a pelvic injury during childbirth. A walk that used to take me 10 minutes was now taking 30 minutes.
My confidence was low, and although I was so delighted with my beautiful little family, I had lost myself along the way.
I’d spent from age 23-31 having babies and building a home that I never even stopped to figure out who I was.
So I started on my journey to lose some weight, genuinely just wanting to be skinnier and look better.
Now that has been some journey!! I am a big believer in the Universe laying the path down in front of you and all you need to do is take action. One step at a time.
And that’s what I did.In this episode I share all of the lessons that I have learned along the way.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1
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In this week's episode I chat with Lisa Grogan. Lisa is a psychologist and owner of Lisa Grogan Coaching, where she offers life coaching, corporate wellness and business coaching.
We have a fantastic conversation around the following topics:
-career change
-the effects of social media
-the power of the subconscious mind
-belief systems
-growth vs fixed mindset
-sympathetic vs parasympathetic nervous systems
-journaling
-gratitude
If you'd like to connect with Lisa you will find her on Instagram @lisagrogancoaching
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1
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It’s important to have goals.
It’s important to have a clear why.
But if you don’t believe that you can get there, they will always remain in the future.
That’s easier said than done! You can’t just click your fingers and believe!
SO how do we build this self-belief?
That's is exactly what I dive into in this episode!
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1
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In this episode, I chat with Sarah Lawless Kavanagh. Sarah talks about her journey from physical and mental health struggles to the empowerment she has discovered through health and fitness.
Sarah is now a personal trainer and nutritionist and owner of SLK Coaching, where she helps others discover this same empowerment.
We talk about:
-career change
-mental health
-her transformation journey
-training
-routine
-journaling
-female health
-hormone health
-PCOS
If you'd like to reach out to Sarah, you will find her on Instagram @slkcoaching_
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1
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Want to reduce body fat and burn calories more efficiently? This is literally the goal for most people. The reason why most people don’t achieve this goal is because they are missing a crucial piece of the puzzle. The missing puzzle piece? Strength training.
In this episode, I go through all of the reasons why strength training is not only a good idea, but pretty essential.
I also explain what we are trying to do when resistance training and how to do this effectively.
I hope this episode gives you a bit of direction to start your strength journey or some reassurance that you are on the right path.
It doesn't need to be perfect, it doesn't need to be all or nothing. Just start, imperfectly, today.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1
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In today's episode, I chat with Emma Currivan. Emma is a bodybuilder and online coach. She is owner of Excellence with Emma coaching and host of her own podcast 'Your Gym Big Sister'.
I love Emma's logical approach to everything. We chat about:
-tracking
-protein
-meal planning
-her own journey
-bodybuilding
-dieting vs gaining phases
-my journey
And everything in between!
I hope you enjoy this conversation as much as I did! And if you'd like to connect with Emma, you will find her on Instagram @emma.currivan
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1
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In this episode I run through how to set big goals with confidence, and then break them down into more manageable steps so that you can take action.
Goals without action are just dreams, but you have the ability to make your dreams come true - all you need is some self-belief and clear, actionable steps.
Too simple to be true? Have a listen and let me know!
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1
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There’s nothing worse than when you have tracked everything all week and you don’t seem to be making any progress.
This could be down to your accuracy when tracking. It is SO IMPORTANT that whatever you are putting into My Fitness Pal is the exact same as what you are putting into your mouth.. otherwise you could be off by 100’s of calories.. and over the week, this can make a huge difference!
So here are a few tips to keep you as accurate as possible...
Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1
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