9 Lives

There are periods where your life hasn’t completely fallen apart, but it somehow stops feeling like yours. Your routine slips, you start avoiding things, your sleep goes to shit, you stop training, you eat differently, you scroll too much, old habits start creeping back in and before you know it, the gap between the version of you that you know exists and the version of you that you’re currently living as feels enormous.In this episode, I’m sharing 10 life-changing rules for getting your life back when you feel helpless, stuck or like you’ve lost control of yourself a little. Not a dramatic reinvention, not a punishment, not a brand new personality by Monday morning, but the actual things that help you start moving again when you feel like you’ve gone backwards.We talk about shame, relapse, all-or-nothing thinking, old coping mechanisms, discipline, self-compassion, routines, identity and why one bad day so easily becomes a bad week, or a bad month, if you let the story around it get bigger than the thing itself.Because I don’t think progress is becoming someone who never slips backwards. I think it’s learning how to recognise what’s happening sooner, interrupt it earlier, and become very good at finding your way back to yourself.

Until next week, Cass 🖤

What don’t you see behind the fitness feed?

This week on 9 Lives, I’m answering your questions about fitness influencers and the online fitness industry, drawing on my own experience of being part of it and getting honest about the life behind my posts.

We also talk about life after a depressive episode, finding your way back after everything falls apart, and allowing yourself to believe that happiness is still possible.

An honest Q&A about the things you’ve wanted to ask, the parts a photograph can’t explain, and what comes after survival.

If you’re in a difficult chapter, I hope this conversation reminds you that it doesn’t have to be the rest of your life.

until next week,
cass 🖤

What happens after you get the body you always wanted?

After losing 100lbs, I was left with loose skin that no amount of training could change. Eventually, I made the decision to have it surgically removed.

But this episode isn't really about surgery.

It's about what came after.

About learning to inhabit a body that had changed almost beyond recognition, finding my way back to my femininity after years of survival mode, and navigating dating, intimacy and trust after betrayal.

Because changing your body is one thing. Learning to feel safe inside it again is another.

In this episode of 9 Lives, I'm talking honestly about loose skin removal surgery, body confidence, femininity, betrayal, dating again and what it really means to come home to yourself.

Sometimes the final transformation isn't becoming someone new. It's finally feeling like you again.

Until next week,

Cass 🖤

I spent most of my life thinking I was too sensitive, too intense, too obsessive and somehow simultaneously capable of doing extraordinary things and completely incapable of doing things everyone else seemed to find easy.

Then I found out I was autistic.

In this episode of 9 Lives, I’m talking about receiving an autism diagnosis as an adult, the signs I missed for decades, masking, burnout, sensory overwhelm and why so many neurodivergent women can become incredibly good at appearing “fine” while quietly exhausting themselves trying to keep up.

But this episode isn’t just about diagnosis.

It’s about what happens afterwards.

I’m sharing the practical things that have helped me build a life that actually works with my brain: managing executive dysfunction, protecting deep focus, reducing sensory overload, communicating more explicitly, working with my energy rather than against it, and letting go of systems that were never designed for me in the first place.

Because I spent years asking, “How do I make myself work?”

Maybe the better question was: “How do I make my life work for me?”

Whether you’re autistic, ADHD, neurodivergent, questioning, or simply exhausted from trying to function in ways that don’t seem to fit you, I hope there’s something in this episode that makes life feel a little easier.

Until next week,

Cass 🖤

What do you do when you don’t feel like yourself anymore?

After trauma, heartbreak, burnout or a period of simply trying to survive, it can feel like the person you used to be has disappeared. Your nervous system is on high alert, everything feels harder than it should, and “getting back to normal” can feel completely impossible.

In this episode I’m sharing the practical tools that helped me find my way back to myself.

This isn’t about pretending everything is fine or forcing yourself to “heal” faster. It’s about what you can actually do when you’re in survival mode: how to ground yourself, regulate your nervous system, rebuild trust in yourself and slowly create a life that feels like yours again.

Think of this episode as a toolkit for the days when your brain is telling you that you’ll feel like this forever.

You won’t.

If you don’t feel like yourself anymore, this one's for you.

Until next week, Cass 🖤

I went quiet for a whole year. This episode is where I finally tell you what fell apart, what I couldn't do anymore, and how I slowly found my way back to someone I actually like being.

Nothing polished, nothing wrapped up with a neat ending. Just the truth of it, messy middle included. Season four starts here and it's the most "me" this show has ever been ... more magic, more folklore, more physics, more feeling, more heart.

I'm really glad you're here for it.

Until next week, Cass 🖤 x

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