Hi friends!

This week we are discussing all things plateaus & finding your spark again. If you’re feeling stuck, uninspired, or like you’re just spinning your wheels lately, this episode is for you. I tell you all about my own biggest plateaus, and we’re diving deep into overcoming it and regaining that motivation, whether it’s to do with your career, fitness journey, creative projects, or just your general day-to-day. It’s time to learn to trust the process of learning, adapting, and preparing for what’s next, and finally break free from your rut.

With love,

Cass

(12:01) What is plateaus?

(14:36) The story of my own biggest plateaus

(23:57) The ”just before” theory

(28:08) Recognising why you’re stuck

(37:56) Finding your spark again

(44:32) The science behind plateaus

(46:24) Spiritual practices for reigniting motivation

(51:11) Listener challenge

Welcome back to 9 Lives Whispers of Wonder!

This week I am reading you a Gaelic wonder tale about The Hoodie Crow, a story about love and perseverance.

I hope you enjoy and see you in two weeks for another Whispers of Wonder.

Always love!

Cass

Hi friends!

This week we are discussing a requested topic from the audience: people pleasing. Are you constantly putting others' needs before your own? Struggling to say no without guilt? In this episode, we’re diving into the power of setting boundaries, breaking free from people-pleasing habits, and building unshakable confidence.

You’ll learn practical strategies to stand up for yourself, communicate assertively, and stop seeking external validation. It’s time to put yourself first—without the fear of disappointing others.

Much love, until next week.

Cass

(13:18) My people-pleasing journey

(34:02) The cost of people-pleasing

(35:06) The power of boundaries

(40:33) Overexplaining and fear of abandonment

(42:21) Reclaiming your power

(47:03) ”The Invitation” by Oriah Mountain Dreamer

Hi friends!

This week I am delving into all things nature & trail running! In this episode I tell you everything you need to know about trail running, from gear to logistics to building bravery. I touch on the relationship between culture and nature, and dig into studies surrounding the importance of women embracing the outdoors in all it's messy, gritty, awesome power. We also chat about nature as trauma therapy, the discovery of EMDR, how it has helped me, and what being in nature does to our brain, bodies, and fitness (spoiler: it's all great)! I adored researching, writing and delivering this episode... Nature saved my live, and i'm so passionate about showing you how it could change yours too!

With love,

Cass

(04:04) What nature means to me

(08:42) The relationship between nature and culture

(25:48) Why trail running?

(29:24) How to get started with trail running

(45:30) Building confidence outdoors

(49:29) The science behind how nature enhances our happiness

(54:18) EMDR therapy

(61:17) ”I Wandered Lonely as a Cloud” by William Wordsworth

(62:17) ”Run the Wild Path” - an original poem

Welcome back to 9 Lives Whispers of Wonder!

This week I am reading you the story of Why the Sea is Salty. This story is a Norse folk tale all about being grateful for what you have.

I hope you have a wonderful week and see you in a fortnight for another Whispers of Wonder.

Always love!

Cass

Hi friends!

Today I am talking you through the 8 books that changed my life. From psychology to spiritualism, quantum physics and the classics, I take you through what each book contains, how it can help you and what they mean to me. I also give pointers on creating the habit of reading. Knowledge is power! Stories are inspiration!

Until next week,

Much love,

Cass

(02:07) How to get into reading

(08:30) The Four Agreements - Don Miguel Ruiz

(12:46) What I Talk About When I Talk About Running - Haruki Murakami

(19:05) Mastery - Robert Greene

(31:17) Psycho-Cybernetics - Dr. Maxwell Maltz

(37:20) The Shining - Stephen King

(44:05) The Courage to Be Disliked - Ichiro Kishimi and Fumitake Koga

(50:25) The End of Everything (Astrophysically Speaking) - Katie Mack

(55:59) The Catcher in the Rye - J.D. Salinger

(61:05) Nothing Gold Can Stay - Robert Frost

Hi friends! Our audio quality has now been resolved! Thank you for your patience as the studio fixed the issue. This week we are discussing the complex and very nuanced journey of moving past bingeing, food noise and secret eating. I hope this episode can be of comfort to anyone out there struggling with their relationship with food. There is joy and freedom to be found in our friendship with food!

Please note - I am not a dietitian and therefore cannot offer prescriptive advice . I am however, a coach and a human who struggled with BED for 10 years, so I do my best to give anecdotal tips. If you are struggling with any of these issues please speak with your doctor.

Until next week,

with love and strength,

Cass

HELPLINES:

UK

0808 801 0677

0808 801 0432

0808 801 0433

0808 801 0434

US

 (800) 931-2237

(03:44) My own food story

(10:20) Understanding food noise and overeating

(13:40) Perfectionism

(18:22) Why we overeat

(28:14) Quieting the noise and finding freedom

(38:32) Actionable steps to move forward

(45:06) The brain’s role in binge eating

(47:08) Rewiring the brain

(49:30) Practical tips backed by science

(54:01) ”Wild Geese” by Mary Oliver

Welcome back to whispers of wonder - this week I am recounting the tale of the White Snake, a german fairytale by the Brothers Grimm. Relax, enjoy and see you next week.

Hi Friends! We have had issues with the sound tech in the studio - this is the last episode with this slight issue and it has now been resolved moving forward. I thought it was best to release the episodes anyway, however frustrating. All fixed now! :)

This week we are discussing healing from bullying and gaslighting. A topic I am very well versed in, having suffered through bullying in my younger years, in adult relationships and even at work. This episode covers how to heal from the negative self perception bullying can create, along with how to unwind yourself from the gaslighting or victimhood that bullies often use as a tactic. You are more than what others have said to you, and you deserve to be kind to yourself. Together, I hope we can overcome.

Much love - until next week,

Cass

(15:50) Reclaiming your power

(17:55) Acknowledge the Experience

(21:29) Seek Support

(26:23) Rebuild Self-Worth

(28:12) Set Boundaries

(33:30) Reclaim Your Voice

(36:36) Empower Your Body and Mind

(38:47) Redefine the Narrative

(40:46) Affirm Your Worth Daily

(43:42) Manifesting your desired reality

(48:30) ”Bluebird” by Charles Bukowski

Affirmations for Manifesting a Bully-Free Life

Happy New year 9 Lives family! Here is a celtic myth retelling to ease your transition into this new chapter. I remember this story being told fondly growing up in scotland, I do hope you enjoy.

See you next week for another Whisper of Wonder.

Cass x