S2E17. Advice for the beginning of your fitness journey

I can't believe how fast these two seasons have flown by. Next time you see me - after a short break - I'll be coming to you from my own 9 Lives studio! This podcast has been the best lesson in discipline, consistency and doing things even on days you don't really feel like it. To finish the season, I wanted to chat to you and answer your questions about mindset, fitness, running, recovery and much more. Thank you friends, until next season! Love always Cass xx

A real honour to be joined by athlete, ultra marathon runner and businesswoman - Lucy Davis - on today’s episode.  I’m so proud and feel very privileged that Lucy felt 9 Lives was a safe enough environment to open up about the impact of competing and participating in multiple endurance sporting events has had on her self esteem over the years. We discuss her life growing up as a swimmer and gymnast as well as her experience recovering from an eating disorder in her early twenties.  Lucy is nothing short of extraordinary in her endeavours but her daily anxieties and worries are extremely ordinary. We talked about finding peace among your people, recognising when it’s time to pause and how exhausting it can be existing in your masculine energy in so many areas of your life.  I hope you can all take something away from this episode that encourages you to be kind to yourself and to relieve the pressure.  Love always Cass xx

Welcoming my friend and long-time creator, Zanna Van Dijk to 9 Lives! Getting to know Zanna over the past 6 months has been an absolute joy and this conversation really encapsulates the inspiration and empowerment that I - and hundreds of thousands of others - draw from Zanna's experiences and mindset. This chat is one about finding balance after burn out, maintaining friendships in adulthood and creating boundaries among many more topics.Hope you take something from this and in Zanna's words, don't forget to slow down and look after yourself. Love always, Cass xx (00:15) Introducing Zanna (03:47) Zanna's 4 Lives (06:55) Fear and bravery (12:00) Advice for beginner runners (15:19) Productivity and juggling life's responsibilities (20:00) Where do you attach your value? (20:55) Nothing is worth your health (24:55) Refining success through friendship (27:43) How to find new friendships in adulthood (37:40) Setting boundaries (41:44) Hosting hiking trips all over the world (47:47) Jody Lynn Poem

While I've mentioned my experience getting out of debt before, I wanted to dedicate an episode to explaining the behaviours that caused me to rack up that debt and crucially, the changes I made in order to now be fully debt free and running my own business. In this episode I talk about the price of wellness, getting control of impulsive behaviours and conquering the fear of starting something new. If you're struggling with impulsive behaviours that are having a negative impact on your life from your relationships to your finances, the very first step is reaching out and sharing the problem with someone. A balanced life is absolutely possible for you. Love always Cass xx (00:52) Introduction (04:00) Sit Around the Fire by Ram Dash (06:28) My story and its relevance to the topic (08:35) Reflections on Entrepreneurship  (09:08) Impulse Control (12:27) Impulsivity’s two characteristics (20:12) You must address impulse control before any journey (23:28) Money management (29:17) An example of investing in yourself  (32:03) Being scared of success and others’ opinions (33:23) The Spotlight Effect (35:06) Go in with the right mindset (36:15) Prepare before you start (38:00) Closing thoughts

I'm so honoured to have Becky Briggs - an elite runner, record holder and all-round ray of sunshine - on the podcast. Reflecting on her relationship with running, how it's shifted over time and how she came to represent Britain and win(!!) the Manchester Marathon by such a young age, Becky offers some beautiful perspectives on using running as a means to reconnect with yourself and with nature, as well as her experience recovering from injury. I hope you all enjoy this episode, I'd love to hear from you below! Love always, Cass xx Follow Becky: https://www.instagram.com/becky_briggs_nrg/ Follow 9 Lives: https://www.instagram.com/9lives_podcast/ Follow me! https://www.instagram.com/cassiatierney/ (00:22) Intro to Becky Briggs (01:45) Becky's Five Lives (04:13) Expressing femininity in sport (05:50) When did you know "Elite" running was possible? (08:06) What is it that motivates Becky (10:44) Optimising nutrition for your running journey (13:30) Releasing control and reframing races - "Go Dance!" (15:58) Question from a listener - how would you go about your first 5K or 10K? (17:20) Don't overcomplicate starting (19:51) What or who made you decide to start running? (22:10) Coming back from injury (23:44) Becky's comeback marathon: Her experience (24:42) Rituals on the morning of a race (27:45) Recovery (30:11) What signs tell you its time for a day off? (31:27) Goals for the year (32:20) It's never too late! (35:00) Advice for young people trying to find purpose or drive (36:20) Runs that stand out for Becky (37:42) Quick fire questions (40:28) Becky's favourite book passage

If I were to start my fitness journey from scratch - here’s what I would do and the mindset I would adopt. Whether you’re lacing up your trainers for the first time in your life, revisiting fitness after some time off or maybe simply starting to consider making changes to your lifestyle and build healthier habits - this episode is for you. I hope to give you some pearls of wisdom or help you begin to tune into a process of change with advice I would give the “me” of 4 years ago. I hope this inspires you to view fitness journeys a little differently and gives you some tools to keep with you throughout what will be such a challenging yet completely rewarding transition.  Love always Cass xx Join the conversation on socials! https://www.instagram.com/cassiatierney/  https://www.instagram.com/9lives_podcast/  https://www.tiktok.com/@cassiatierney (01:18) London Marathon recap  (04:18) Intro (04:41) The Human Spirit (07:28) Slow down and enjoy it more (8:43) Try not to get overwhelmed by all the information (13:32) Learn about the functions of the body and brain (15:18) Reading and researching (17:30) Work with my mental illness, not against it (19:39) Eat more  (24:04) Stop following fitness influencers  (27:36) Lift weights more  (30:50) Lean into the delusion because you’re manifesting your dream life without even knowing it (33:20) Don’t aim for perfect

I know so many of you are working towards running goals and whether it’s a 10k, a half marathon or a full marathon, I know how important and helpful it is to hear first-hand experience and tips from someone who has been in your shoes. Today I brought my friend - and producer of 9 Lives - Rhyanna, onto the podcast to talk about her experience going from beginner to marathon runner in 7 months.  Thank you for submitting your questions - I loved recording this episode! Let me know in the comments below whether you’d like to see more AMA and Q&A bonus episodes from me!  Love always Cass xx (01:56) why did you decide to do a marathon? (05:50) Sticking to your goals in life outside of running (08:45) How does running get easier? (10:10) Did you have to give up anything to train? (13:30) Fondest memory in preparation for the race (15:02) Back yourself!  (16:49) How do you get over race day nerves as a new runner? (21:19) Rhyanna’s race experience (23:30) Nutrition tips for first time runner (28:06) Have a plan for immediately after the race (29:15) The best piece of advice for recovery (30:20) What was the most surprising thing about the training block for both of you? (36:00) What kept you motivated throughout the training block and how did you avoid “the fear”? (40:10) How did you make a training block work with a busy schedule? (44:49) Your first run ever (47:14) Did you have fun?! New goals

We've covered habit building in a number of episodes but this week I wanted to discuss how to break the bad habits that are no longer serving you. One of my most asked questions is "Cass, how did you quit smoking for good?" In this episode I break down my own experience and give you 7 tips that you can apply to any habit that you feel is holding you back from reaching your goals. Let me know if you found this episode helpful - my DMs are always open! Love always, Cass x (00:05) I’m back from Paris! Thank you for last week’s feedback (01:43) Intro - Can we create new habits while breaking old ones? (02:06) My smoking backstory (05:00) In order to change our habits, we need to understand habit cycles (09:10) Stress levels and our dopamine systems  (14:10) Habit replacement (16:30) It’s okay to do it in stages, it’s okay to do it cold turkey. Just start (19:10) Can you be a smoker and a long distance runner? (21:14) You can change your behavioural patterns at anytime - they are not your identity (30:40) How stress impacted romantic relationships (33:00) Distract yourself during urges or cravings (33:13) Reward yourself for your progress (35:09) Forgive yourself for your slip ups

I took on Paris Marathon last weekend with the goal of a sub-4 completion time. I missed out on that goal but this "failure" ended up teaching me the greatest lesson. I hope you all enjoy hearing my recap of the race as well as some of my reflections on running, races and setting goals. Hopefully my experience can encourage you to take on a new perspective and be more gentle with yourself. Love always, Cass xx (01:09) How do I feel about my Paris marathon performance? (04:50) Thank you for the feedback on last week’s episode (06:23) Breaking down how the training block and race itself went (14:24) It’s okay to opt out of the comparison trap (16:28) When I decided to slow down… (19:13) The shake out run (19:57) Race Day - the run itself (28:00) Every runner has a different story (30:20) I was relieved that I didn’t sub-4 - this was the real test.. (38:10) The power of saying “no” and rejecting validation from others (43:10) Doing something stressful on occasion can teach you lessons, but so can slowing down (44:00) What’s next for me…

We spoke in Series 1 about The Black Dog - the metaphor I feel perfectly represents the relationship I have with depression. In today’s episode I wanted to revisit that topic but speak more specifically about how you can find - and navigate - a fitness journey while working through mental health conditions. We chat about how essential it is that you press on and grab opportunities to improve your wellbeing, even if the action feels unbearable in the moment. Start now with what you have, do not wait for motivation to come knocking. Change does not happen by accident and you deserve it - why *not* you? All my love, Cass xx (02:20) Intro - finding wellness within depression or a mood disorder (04:13)  Content Warning - conversation around depression (05:11) My earliest memory experiencing depression (06:32) Revisiting the metaphor of the Black Dog (11:30) Acceptance - forcing things will feel unnatural (14:35) Putting motivation before action is like putting the cart before the horse (17:20) Playing down the changes that you make  (17:46) Giving up because of one bad experience - if one method doesn’t work, try another! (22:38) “Why not me?” (24:46) Why exercise makes us feel better when we’re struggling  (28:52) The physical symptoms of depression (33:28) Start where you are, with what you have