A healthy sense of self-confidence is essential to building strong relationships, backing ourselves in our careers and picking ourselves up when our mental health drops. But how do you start working on your self-confidence when you're feeling low?

In this Better For It advice episode, Katie suggests three tips for building our self-confidence.

Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

See omnystudio.com/listener for privacy information.

Saving money is like a diet: we're really motivated in the beginning but if we restrict ourselves too much...we end up splurging and spending way more than we wanted to.

Sarah Scully-Leaf is @collectedinsight on Instagram and she believes the key to saving money sustainably is not to starve yourself from the things that make your life worth living.

In this episode, Sarah helps host Katie Williams create a 'no starvation' financial diet to suit her lifestyle.

They discuss:

Follow Sarah on Instagram at @collectedinsight

This is what we think you should be reading, watching & listening to this week:

Katie recommends:

Podcast: The Penny Drops

Book: The Barefoot Investor - Scott Pape

YouTube: 4 Habits to Remove Money Blocks + Upgrade Your Money Mindset with Tara Wagner Coaching https://www.youtube.com/watch?v=qG0max3Mujo 

Sarah recommends:

Book: Rich Dad Poor DadBook - Robert Kiyosaki

Book: Your Money or Your Life – Vicki Robin

Podcast: The Broke Generation

Netflix: Inventing Anna

If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

See omnystudio.com/listener for privacy information.

Sleep is essential to good health. It's a chance for our bodies, and our brains, to rest and recover. But sleep can also be the first thing to fall away when life gets busy.

In this Better For It advice episode, Katie suggests three tips for getting better sleep.

Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

See omnystudio.com/listener for privacy information.

Most of us take around 25,000 breaths per day but most of the time, we don't even think about it, unless we're feeling anxious, running or meditating. But breathwork has the power to radically change our state if we know how to use it effectively. 

In this episode, host Katie Williams speaks with breathwork facilitator and wellness coach Rory Warnock about using breathwork to calm us down and fire us up.

They discuss:

Follow Rory on Instagram at @rorywarnockwellness

This is what we think you should be reading, watching & listening to this week:

Katie recommends:

Netfix: Cold Comfort - The Goop Lab

Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones – James Clear

YouTube: Guided Wim Hof Method Breathing (https://www.youtube.com/watch?v=tybOi4hjZFQ)

Rory recommends:

Podcast: Modern Wisdom

Book: Dopamine Nation – Anna Lembke

Book: Ego Is The Enemy – Ryan Holiday

Book: The Obstacle Is The Way – Ryan Holiday

If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

See omnystudio.com/listener for privacy information.

Protein is an essential building block in our bodies. But if you're not paying attention to how much of it you're eating, it can be easy to let it slip.

In this Better For It advice episode, Katie offers three tips for getting more protein into your diet.

Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

See omnystudio.com/listener for privacy information.

Injury, illness and a loss of motivation can disrupt our training at the best of times. But throw in a global pandemic and two years' worth of lockdowns and training can feel almost impossible.

In this episode, host Katie Williams speaks with celebrity trainer Wade Farmer about getting back into training after time off.

They discuss:

Follow Wade on Instagram at @wade.farmer

This is what we think you should be reading, watching & listening to this week:

Katie recommends:

Podcast: The Fitness And Lifestyle Podcast

Book: Own The Day, Own Your Life – Aubrey Marcus

Netflix: The Redeemed and the Dominant

Wade recommends:

Podcast: SmartLess

Book: Sapiens: A Brief History of Humankind – Yuval Noah Harari

Netflix: Icarus

If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

See omnystudio.com/listener for privacy information.

Ex-Australian beach sprinter and fitness trainer Katie Williams speaks with the pros in health, fitness and wellness about the positive changes they’ve made to their life and why they’re better for it. Learn how to make small but meaningful changes to your own health from the people who’ve been there and done it themselves.

Every Monday Katie will kick start your week with motivation for how you can make your life a little bit better. And every Wednesday Katie will speak with a health & fitness expert who’s made their life better (and how you can do it too).

For more episodes download the free LiSTNR app.

See omnystudio.com/listener for privacy information.

No coffee, no phone, no connection to the outside world. Going into the Big Brother house was Katie's biggest challenge yet. 

In this bonus episode host Katie Williams debriefs about her time in the Big Brother house, how her expectations compared to the reality of the competition and whether she was better for it.

Follow Katie Williams on Instagram @katiewilliams.

See omnystudio.com/listener for privacy information.

Will starting her day with a fully loaded productivity routine help Katie think, move or feel better? Katie wants to try a new productivity routine to kick start her day, feel more focussed and better manage her time & energy. Host Katie Williams speaks with business founder Chad Cohen about what goes into his productivity routine, how he fits so much into his days and how Katie can use this routine to achieve her long term goals.

Follow Katie Williams on Instagram @katiewilliams.

See omnystudio.com/listener for privacy information.

Will learning how to do Yin yoga help Katie think, move or feel better? After avoiding Yin yoga for years, Katie wants to try it for 2 weeks to see if it helps her feel more mobile, relieve her lower back pain and force herself out of her comfort zone. Host Katie Williams speaks with yoga teacher Melissa Kitchen about the benefits of this style of yoga, the importance of leaning into uncomfortable situations and why even beginners aren't bad at yoga.

Follow Katie Williams on Instagram @katiewilliams.

See omnystudio.com/listener for privacy information.