56 // Do THIS One Habit To Make Every Day Feel Like a Good Day

HELLO LOVES!! eeee, I did it. I ran my first marathon, IN HAWAII!!It was so much fun, challenging, but fun 😍In this ep I give you a recap of the whole day, how I felt before, some challenges I faced, how I navigated them,  how I felt after, & everything in between!! Send me a msg on IG @iamsophiekate I'd love to hear whether you are training for your first marathon, done a few, want to get into running or just interested in the journey!! My post with the full recap with video footage: https://www.instagram.com/p/DOFrj0bD-be/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==Enquire for 1:1 holistic health coaching here 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @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 episode I got to interview one of my favourite humans, Ashley Dussault from Canada. You will LOVE this ep there is SO much gold & inspo for your earholesWe cover:✨  Ash's story from how she got into health & fitness, to burning herself out as a fitness instructor, finding holistic health & focusing on nourishment, joy & fulfilment instead✨ The real reason why Ash is SO positive & optimistic ✨ The pivotal moments in her past including losing everything in a house fire✨ 3 concepts of health that Ash wishes more women would prioritise, understand or choose to focus on✨ Why it’s so important to connect with & learn about YOUR body✨ How to infuse more fun & joy into your health, nutrition & life ✨ Habits that are so normal for Ash now & are apart of her lifestyle ✨ Why every woman needs to drink ceremonial cacao!! ✨ The importance of finding your own way to do healthy habits because we are all different ✨ Tongue scraping!! The GOAT!! Why we both do it ✨ The past version of Ash she is grateful for & wants to squeeze ✨ What she does to support her mind, body & SOUL! ✨ So many extra tips on creating healthy habits!!! Comment on this podcast and let us know your biggest takeaway!! Find Ash on IG here🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 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!

EEEE! As this is released I will be in Hawaii about to do my first marathon!!Checking in with some final challenges, & sharing my realisations of WHY I have been so emotional on my runs *cue giving past me a huge hug & shedding some tears*plus... the LAST INITIATION with my body & the next test of trust ❤️I've loved the journey & can't wait for the after party aka the marathon!!!  Follow along on IG @iamsophiekate to keep up to date in real time!!🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here 🎧✨🍋⚡️🌞🪩 🪩 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 episode is a replay of a podcast I was on recently with Lexy Leigh on The Peace Of Me podcast. I got to chat about all the things I am so deeply passionate about, like holistic health, our circadian rhythm - what is it, why it is so important, our light / dark cycles, how to optimise your energy & daily habits & practices to make you feel your best!!!"Joining the podcast from Australia, my guest Sophie Kate (host of the Optimise podcast) dives into the many ways our environments affect our sleep, energy, internal clock and much more. In this episode, Sophie shares so much wisdom to help us better understand the effects of artificial and natural light, getting outside, fresh air and how our routines can be making a negative impact on our health.Not only will this conversation open your eyes (and ears), but Sophie will share several ways you can implement small changes today, to give you better sleep and feel better in your own body. This episode contains video so grab yourself your favorite beverage or snack and enjoy!"🎧✨🍋⚡️🌞🪩  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!Boncharge blue blocking glasses & blue light free bulbs/lamps:https://boncharge.com - code is SOPHIE15Opal link - try for 30 days free here 

This week I’m chatting about something that impacts all of us — even if we can’t see it, feel it, or notice it in the moment: EMFs (electromagnetic fields), & I get quite fiery and passionate about it 😝Here’s the wild part… we’re now exposed to 1 billion billion times more EMFs than humans were just 100 years ago. Our bodies haven’t had time to adapt, and all that invisible buzzing from Wi-Fi, phones, AirPods and smart devices (including your Alexa & bluetooth keyboards!!) can leave us feeling anxious, wired but exhausted, foggy, and just off.We can't escape it. It's everywhere 🤓But don’t worry, you don’t need to go live in the middle of nowhere to protect yourself. In this episode I’m sharing:📊 The crazy stat that shows just how much EMF exposure has skyrocketed 📱 Common everyday sources of EMFs that most of us don’t even think about ⚡️ How EMFs mess with your sleep, hormones, mood, and energy 🌍 Why stepping outside instantly helps your body reset 🌿 8 simple, holistic habits to balance out tech stress (without ditching your phone or tech entirely) ✨ A little challenge you can try this week to feel calmer and more groundedIf you’ve ever felt drained after being on screens or wondered what all this invisible energy is doing to your body — this episode will give you some answers (and some easy things you can start today!!)Links mentioned:Boncharge blue blocking glasses / bulbs:https://boncharge.com - code is SOPHIE15Download Opal and change your life!!! 30 days free here 🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more or enquire hereConnect 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!

A VERY quick lil mini episode for you, I was actually out walking a dog if you can hear the birds in the background 🤣I wanted to share a very easy, very nourishing habit that I ABSOLUTELY LOVE to do at the end of my day to feel more content, fulfilled & that is ESPECIALLY important on the harder days!!!!! Dm me on IG @iamsophiekate or take a screenshot of you listening & tag me sharing your 10 good things for the day!!!! 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically? Improved energy, deeper sleep, regulated nervous system.. all the good things? 1:1 holistic health coaching + mentorship available - dm me on IG to learn moreor enquire here   🪩 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!

In this episode, I sit down with Kayla Cerda, an online strength and physique coach who’s currently deep in prep for her first bodybuilding competition. If you’re someone who’s wanting to change your body shape—or you've ever wondered what it really takes to reach a big physical goal—this one’s for you.We dive into the truth about effort, discipline, and what actually moves the needle when it comes to body transformation. Kayla gets super honest about why she decided to compete, the biggest mental and physical challenges she's faced, and what this journey has taught her about herself.💬 We chat about:What it really takes to change your body compositionWhy Kayla chose to enter her first bodybuilding competitionThe surprising challenges of being in comp prepThe biggest lessons she’s learned along the wayCommon misconceptions about bodybuilding and body transformationWhat she’s missed the most while in prepWhy effort isn’t a punishment—it’s the path to results👯‍♀️ This one’s perfect for:Women who want to build strength and change their body shapeAnyone curious about the reality of bodybuildingPeople who need a reminder that consistency, effort, and discipline do pay offAnyone stuck in the “I want results but I’m not seeing them” cycleFind Kayla here 🎧✨🍋⚡️🌞🪩  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!

SOOO how is it 5 weeks until I run my first marathon... in HAWAII?!?!?A little solo catch up episode sharing how the journey has been over the last 20 weeks!!! It has gone so fast but I have loved it!!Sharing an insight into what I've loved, what I have felt challenged by & all the in between!! Are you training for anything?! Let me know in the comments or DM me on IG @iamsophiekate! Come and join me on Runna! Claim your first 2 weeks for free with my code RUNNADXHC619https://web.runna.com/redeem?code=RUNNADXHC619🎧✨🍋⚡️🌞🪩  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 or click the link above  🪩 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 episode I am joined by the amazing Kaitlyn Menere (again!), she is a crowd fave & an absolute wizard when it comes to anything related to the nervous system, our mind/body connection, emotions, all the things that help us feel more calm, clear & connected to ourselves.I APOLOGISE if the audio isn't fab in this ep - dealing with island wifi/internet & thing's not working, plus my internet died at the end so don't mind the quite abrupt ending, Kaitlyn understood the assignment! 🕺🏼We cover:✨ What self sabotage actually is & why we do it ✨ How to become aware if you are self sabotaging & what to do about it✨ What emotions are & how to properly experience them ✨ Why it is so important to actually feel them & allow your emotions to be released✨ Metaphysical manifestations of suppressed emotions (where they can show up in your body!)✨ Kaitlyn’s current focus with her own health, optimisation & daily habits & practices she is loving!Kaitlyn’s IG @kaitlynmenere🎧✨🍋⚡️🌞🪩  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!

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!