52 // My Top Travel Tips Especially for Bali & The Gili Islands! (Packing, Health, Building your Solar Callous for Sun, Mindset & More!)

Hey fam! In this episode, I’m coming to you straight from Gili (& the beach 🤣), my second home, where I’m staying for a month 🏝✨Travel is honestly one of my highest values, and let’s just say… this isn’t my first rodeo 🤠I’ve learned so many lessons from my trips over here (& all my other travel!) & (including packing way too much every. single. time.). So I wanted to share some of my biggest travel tips—especially if you’re thinking about coming to Bali or hopping over to the Gili Islands. Please do—it’s delish!!!!What we cover:✨ What to pack (and how to save space)✨ The health-related essentials I never travel without ✨ Mindset + wellness tips so you don’t come home feeling rubbish ✨ Prepping your skin so you don’t get fried on day one ✨ Airport + arrival hacks to make your Bali trip smooth ✨ Extra Gili Island tips—how to get here & where to stayPlease DM me with any Qs I'm so happy to help!!!PS the app I mentioned - DMinder - I don't know why it cut it outFodbods link for yummy protein bars & yum gut friendly snacks! SOPHIE15🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Q+A PART TWO!I am currently on a tiny island in Indonesia with one of my besties Amanda so I invited her on the show for this special episode where we asked each other some insightful questions, some juicy Qs but also some absolutely silly & ridiculous onesIn part 2 we talk about: 🕺🏼 What we do that makes each other feel appreciated🕺🏼 Our next physical challenges🕺🏼 Why it’s okay to love your body but want to change it 🕺🏼 What we would be arrested for🕺🏼 What we have googled recently that we shouldn’t have🕺🏼 The advice we give to others we need to take ourselves🕺🏼 The weirdest things in our travel bags + more!🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

WE MADE IT TO 50 EPISODES!! & wow, this has to be my most chaotic episode yet 🤣I am currently on a tiny island in Indonesia with one of my besties Amanda so I invited her on the show for this special episode where we asked each other some insightful questions, some juicy Qs but also some absolutely silly & ridiculous onesWe talk about:Our bravest & most pivotal moments in life Our number one dreamWhen we feel like our truest selvesWhat our nervous system’s would say if they could talk? Some hilarious rapid fire QsHow we describe each other to people+ more!🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

If you’ve been feeling wired but exhausted, bloated after meals, snappy for no reason, or glued to your phone… this episode is for you.Your nervous system might not be screaming for help — but it is whispering.  Through your thoughts, your body, your digestion, your sleep.In today’s solo pep talk, I’m sharing 6 subtle signs (or they may not even be subtle!!) your nervous system may be dysregulated — and simple, doable practices to help you feel calmer, safer, and more grounded in your body.These are the exact foundations I teach my 1:1 clients, and honestly? This is the stuff I wish someone had taught me years ago.And if you’re ready for deeper support, I’ve got something special for you — for the rest of June, I’m offering 1 MONTH FREE of 1:1 health coaching for new clients.Details are at the end of the episode and in the links below 💛IN THIS EPISODE, YOU’LL LEARN:Why racing thoughts in the morning aren’t “just anxiety”What your 3pm energy crash is really telling youThe surprising link between digestion and feeling safeHow your screen habits could be overworking your nervous systemSmall shifts that can make a big difference (starting today)MENTIONED:✨ 1 MONTH FREE 1:1 COACHING — Apply here 📸 Come say hi: @iamsophiekate 📩 DM me “Nervous System” on IG if you want to chat about what support could look like for you🎧✨🍋⚡️🌞🪩Try OPAL for 30 days and break your phone addiction!! Get it here Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

We’re halfway through the year (how?!) and if you’re feeling off track with your health goals, this episode is your moment to pause, reset, and realign.This isn’t just a fluffy pep talk — it’s your honest check-in, tough love nudge, and gentle reminder that you’re not behind… but nothing changes if nothing changes.Whether you’re feeling stuck, scattered, or like you’ve let your own wellbeing slip — this episode will help you reflect on what’s been working, what hasn’t, and what gets to shift from here. Think of it like a mini coaching session and reset ritual in your ears.What We Cover:The power of reflecting on your progress without shameWhy awareness without action won’t create changeQuestions to honestly assess your energy, habits, and nervous systemA guided reset to help you reconnect with what matters mostThe truth about why DIY doesn’t always work — and how support can change everythingWhat it means to choose yourself now, not laterJUNE OFFER!!! save HUNDREDS of $$ on health coaching for new clients who join in June. DM on IG @iamsophiekate or fill this out & I'll be in touch to see if it's a good fit Get OPAL for free for 30 days & change your life 🕺🏼🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

This small hack could be the missing piece to you feeling more satisfied, fulfilled & HAPPY when your head hits the pillow each nightWe all have things to do in our day, whether it's work tasks, home tasks, business tasks, life tasks... & in this episode I share a way to make your "to do" list way more enjoyable & exciting 👯‍♀️ WANT TO SAVE HUNDREDS OF $$ ON 1:1 HEALTH COACHING? 💪🏼I'm offering clients who join in June, 1 MONTH FREE!! DM me @iamsophiekateor fill this out& we can have a chat about the option best for you!!! 🎧✨🍋⚡️🌞🪩🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more

In this very quick solo ep I share 5 health hacks that I LOVE to do while driving, to support my overall wellbeing but especially my mental health, mindset, nervous system & MOOOOOD! 🕺🏼This episode was a little different because I actually recorded WHILE I was driving 🤣 Something different!!Whether you're on your morning commute or sitting in traffic, this episode will give you practical ways to feel better — no supplements or fancy tools required🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekateDownload my free "12 WAYS TO IMPROVE YOUR SLEEP TODAY" guide here 🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Hello & WELCOME BACK you gorgeous angels. This episode I am joined by Taylah Jade, a mindset coach who focuses on teaching girls how to create success without losing their spark. YUM.Taylah is redefining the hustle by infusing it with pleasure, play, and purpose — all while helping her clients build routines that foster deep self confidence. We explore what it really means to be a "Pleasured Hustler," why routines matter, and the critical mindset shifts that allow women to thrive without self-sacrifice.We cover:The ONE non-negotiable Taylah swears by to optimise herselfHow Taylah found her purpose and became a mindset coachWhat “Pleasured Hustling” really means and how you can embody itHow to stop sacrificing your joy in the name of successThe power of investing in yourself (even when it’s scary!)Creating routines that build real self-confidenceDetails on her upcoming program: The Pleasured Hustler Club🔗 Join the Pleasured Hustler Club (Founder's Rate Pre-Sale Now Open!)📲 Follow Taylah Jade🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Hello & WELCOME BACK you gorgeous angels. This episode I am joined by Taylah Jade, a mindset coach who focuses on teaching girls how to create success without losing their spark. YUM.Taylah is redefining the hustle by infusing it with pleasure, play, and purpose — all while helping her clients build routines that foster deep self-confidence. We explore what it really means to be a "Pleasured Hustler," why routines matter, and the critical mindset shifts that allow women to thrive without self-sacrifice.We cover:The ONE non-negotiable Taylah swears by to optimise herselfHow Taylah found her purpose and became a mindset coachWhat “Pleasured Hustling” really means and how you can embody itHow to stop sacrificing your joy in the name of successThe power of investing in yourself (even when it’s scary!)Creating routines that build real self-confidenceDetails on her upcoming program: The Pleasured Hustler Club🔗 Join the Pleasured Hustler Club (Founder's Rate Pre-Sale Now Open!)📲 Follow Taylah Jade🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Ever wake up feeling totally off? Like yesterday you were on top of the world, and today you CBF? Or you have SO much resistance to the task infront of you, whether it's a run, gym session, work task, conversation to have...In this solo episode, I’m sharing exactly what I do when I’m in a funk or completely unmotivated, as happened last week!!! You’ll hear:What it means to really check in with yourselfHow to tell if you’re honouring your body or just making excusesThe power of remembering your “why” (even when it feels cliché)Why coaching or mentorship can be the game-changer in moments like thisThe difference between following your mood and following your planBite size steps to get the thing done This is real talk on what it takes to shift — without shame or toxic positivity. It’s not about pushing through at all costs, it’s about getting honest, resetting, and finding your next step forward 💪🏼If this episode resonates, share it with a friend who might need this little reminder too.🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!