In my kitchen this week I am joined by Julimar Avila a two time Olympian who has raced in both Tokyo 2020 and Paris 2024. Born and raised in Honduras Julimar was competing in swimming competitions from the age of 5 driven by an unstoppable ambition and determination to excel in her sport.

In this episode, we take a deep dive (pun absolutely intended!) into the life of an Olympian. Together, Julimar and I explore the grit, dedication, and immense sacrifices required to reach the pinnacle of athletic achievement. We discuss how the journey to the Olympics shapes not just your body but also your mind, revealing the untold mental and physical challenges behind the scenes.

We also delve into some topics that don’t get nearly enough attention—what it’s like to be a female swimmer. From the impact of periods on performance to navigating the pressures of body image in an elite sport, Julimar shares her candid and powerful perspective.

Being an Olympian is not for the faint-hearted, and this conversation highlights the resilience, perseverance, and passion it takes to stand among the best in the world. Julimar’s story is nothing short of inspiring, and I can’t wait for you to hear it!

Topics we discuss are:

•  Julimar's childhood and the early days in the pool
• The journey to becoming an Olympian
• Mental strength and determination
• The sacrifices involved
• Making history
• Health and Nutrition when it comes to being an athlete
• Julimar's diet and workout routine
• Health and wellness non-negotiables
• Being a woman in sport
• Periods, hormonal imbalance and beauty standards and expectations

Sponsors:

This episode is sponsored by Wylde 

Click the link to receive £15 off your first order here

This episode was hosted and produced by Georgia Symonds

Georgia’s Instagram - click here!

For more information and other interesting articles check out our website: www.catchupsinmykitchen.com

Hosted on Acast. See acast.com/privacy for more information.

This week, I’m joined by a very special guest—Melissa Tattam! We’re back in the kitchen, and this time, we’re whipping up a healthy twist on Dark Chocolate and Pistachio Cookies, thanks to amazing ingredients from Well Easy.

All the ingredients we use are refined sugar-free and as wholesome as they come!

While baking, Melissa and I chat about all things festive, from our favourite Christmas traditions to what’s on this year’s holiday menu. We also dive into a hot topic: should you stay in your pyjamas all day on Christmas?

Well Easy is the ultimate online health food store and Melissa and I's favourite place to purchase all of our healthy food staples! If you haven’t heard of it yet, it’s a treasure trove of clean and natural products—from 100% almond butter to toxin-free household essentials and healthier versions of classic sauces like mayonnaise, ketchup, and sriracha.

Tune in for cozy kitchen vibes, festive chats, and a delicious recipe you’ll want to try for yourself!

They have kindly given the catch ups community a discount code to use going into the new year which is CATCHUPS10 and this gives you £10 off your first order. Click the link below

Well Easy

Dark Chocolate and Pistachio Cookie Recipe:

(Makes 10 small cookies)

100g Organic Ghee

25g Raw Pistachio Butter + more to drizzle pre/post baking

150g Coconut Sugar

1 egg

175g plain flour

1 tsp baking powder

1/2 tsp flakey salt

1 tsp vanilla paste

30g shelled pistachios, chopped

70g 80% dark chocolate chips

Method:

1. Preheat the oven to 200c. Add your ghee to a saucepan over medium-high heat and melt it down. Pour into your mixing bowl, add the 25g pistachio cream and stir together. Allow to cool for 10 minutes, it will be very hot.

2. Add the sugar to a bowl, then add the egg and vanilla. Add the flour, baking powder and salt.

3. Add the chopped pistachios and dark choc. Mix into the batter. Preheat the oven to 200c. Chill the batter for around 30 minutes, if not longer. Line a large tray (or two) with parchment paper and then scoop out 10 small balls of dough onto the tray, rolling them into neat balls then pressing down into a cookie shape, around 2cm thick.

4. Bake for 12 minutes roughly until golden but they will still be very soft. Allow to set for 15-20 minutes before digging in! If they firm up too much the next day, pop in the microwave for 15 seconds to re melt the chocolate

This episode was hosted and produced by Georgia Symonds

Georgia’s Instagram - click here!

For more information and other interesting articles check out our website: www.catchupsinmykitchen.com 

Hosted on Acast. See acast.com/privacy for more information.

Catch Ups In KARVE

This week we had an away day to the Karve Studio in Chelsea where they opened their doors to their fourth studio and second in London!

To celebrate their opening I did a live panel where I was joined by some of their regular members to have a discussion around Pilates, Holistic Wellness and the rituals that we will be taking with us into 2025

On the panel I was joined by:

• Izzy Utterson who is known on Instagram for her Glow Up Tips
• Julimar a two time Olympic Swimmer
• Yulia Founder of KARVE

The topics discussed on the panel were:

• How they discovered Pilates?
• Does Pilates work as part of a greater workout plan or do you only do Pilates?
• How has adding Pilates into your life changed your day to day?
• Wellness is more than just movement - there are other pillars involved as well - could you all share what wellness looks like to you in relation to the other pillars
• It’s December and we are all rounding up 2024 - when you look back are there any wellness routines or non-negotiables that you have added into your lifestyle that you now can no longer live without 
• What makes KARVE different from other pilates classes in your opinion?
• What’s next for KARVE?

To check out Karve head here

This episode was hosted and produced by Georgia Symonds

Georgia’s Instagram - click here!

For more information and other interesting articles check out our website: www.catchupsinmykitchen.com 

Hosted on Acast. See acast.com/privacy for more information.

This week in my kitchen, I’m joined by Karlee Zhang, the founder of Hello Klean—a brand dedicated to protecting your skin and hair from the effects of hard water! Karlee’s inspiration for Hello Klean came from her personal experience. Travelling for work and encountering different water qualities, she noticed significant changes in her skin and hair. After much trial and error, she discovered that hard water, not her products or routine, was the culprit behind her sensitivities.

In this episode, Karlee and I dive into the science of hard water, its impact on skin and hair, and why filtering your water is a game-changer. We also touch on why London’s water is particularly notorious for causing issues.

If you’ve ever struggled with skin sensitivities like eczema, psoriasis, unexplained rashes, hair thinning, or brassiness, this episode is a must-listen!

Topics include:

• Hard Water - what is it 
• Why does our skin and hair not love it - what can be caused by hard water?
• Which areas in the UK struggle the most with Hard Water and why?
• What was your personal experience with hard water and what made you start Hello Klean 
• How the products and filters work
• TikTok - how has that impacted the growth 
• Dragons Den experience
• What does health and wellness look like to you now?

To check out Hello Klean head to their website

This episode was hosted and produced by Georgia Symonds

Georgia’s Instagram - click here!

For more information and other interesting articles check out our website: www.catchupsinmykitchen.com

Hosted on Acast. See acast.com/privacy for more information.

In this week’s episode, I’m back with the final solo episode of the year—a deeply personal one where I open up about one of my biggest insecurities. This has been an episode I’ve hesitated to record, as the topic feels trivial on the surface. Yet, I’ve come to realise its significance, not only in my journey but also in how it might resonate with others who feel similarly. My hope is that through sharing, listeners will feel seen, understood, and less alone.

Insecurities are often invisible to others but can feel overwhelming to us. Despite reassurances or external validation, the true resolution lies within—whether through self-acceptance, growth, or change. What may appear as a superficial concern often taps into deeper emotions like imposter syndrome, pride, self-worth, or perfectionism.

In this episode, I delve into these themes and reflect on how insecurities shape our inner worlds. To wrap things up, I also answer your questions on food, health, and wellness—a blend of the practical and personal to close out the year.

Tune in for an honest, reflective, and empowering conversation.

Hosted on Acast. See acast.com/privacy for more information.

This week in my kitchen, I’m joined by the incredible Manon Eleri—model, mum of two, and holistic health coach. Together, we dive into the often overwhelming pressure to be perfect and unpack Manon’s inspiring health journey.

Starting her modeling career at a young age, Manon shares how societal pressures led her to strive for an unrealistic body shape, resulting in orthorexia and over-exercising. In this candid conversation, she opens up about her transformation from a place of obsession to finding balance, acceptance, and joy in her relationship with food and exercise.

Manon also introduces the concept of Primary and Secondary Foods, which I absolutely love. She explains how the “primary foods” in life—like your relationships, career, hobbies, and love—are just as essential as the “secondary foods” on your plate. Manon shares her personal journey of nurturing both, highlighting the importance of creating harmony between these pillars of health.

We also discuss motherhood and how to raise children to be their healthiest selves while fostering a positive, freeing relationship with food.

This episode is an inspiring reminder to release the pressure of perfection and embrace holistic health in all areas of life.

The topics we disucss are:

Early Years: Health and Body Image

• Reflecting on your late teens/early twenties: what did health mean to you then, and how did you view your body compared to now?

Defining Health

• What does health mean to you in your current life?

Food and Nutrition

• What does your diet look like?
• What are your non-negotiables when it comes to food?

Fitness and Movement

• What is your relationship with exercise?
• What types of fitness routines work for you, and what doesn’t?

Motherhood and Self-Care

• How do you find time for yourself as a busy mum?

Children’s Nutrition and Eating Habits

• What are your main principles when it comes to food for your children?
• How do you balance avoiding restriction while ensuring they grow up healthy?

Experiences in the Modelling Industry

• Did you ever feel pressure to look a certain way or maintain a specific size?

Journey to Becoming a Health Coach

• What inspired you to pursue a career in health coaching?

Learnings from Health Coaching Training

• What are some key takeaways or lessons you’ve gained from your training?

Current Health Routines and Wellness Practices

• Are there any health routines, rituals, or wellness practices you’re currently loving?

Connect on Socials:

This episode was hosted and produced by Georgia Symonds

Georgia’s Instagram - click here!

Manon's Instagram - click here!

For more information and other interesting articles check out our website: www.catchupsinmykitchen.com 

Hosted on Acast. See acast.com/privacy for more information.

This week in my kitchen, I’m joined by Amira, also known as The Communication Expert, for an insightful conversation about mastering the art of communication. We explore how to effectively express yourself and connect with others to achieve your goals—whether in your personal life, professional endeavours, or relationships.

I firmly believe that strong communication skills are the key to success. Without them, it’s difficult to seize opportunities or resolve challenges that may be holding you back. That’s why improving how you communicate can be one of the most valuable steps you take toward personal growth and achieving your ambitions.

In this episode, we delve into different communication styles and why understanding your own style is crucial for navigating various situations. We also discuss how communication extends beyond just the words you use—it includes your tone, body language, appearance, and much more. Additionally, we explore how your communication style shifts depending on the environment you’re in.

Another essential aspect of communication is listening. We examine what it means to truly listen and how to recognise when someone is actively listening to you.

This episode is packed with practical advice and actionable tools to help you elevate your communication skills and accomplish your goals, whatever they may be. It’s a must-listen for anyone looking to enhance how they connect with the world around them!

The topics that we discuss:

• communication styles
• what if you are a blend of different communication styles
• the secret to success is being a good communicator but can successful people communicate?
• How to change your communication style depending on your situation
• The importance of being a good listener
• How to communicate in a relationship
• Boundaries
• Body language and tone of voice and how that impacts communication
• Conflict and dealing with conflict
• Wellness

To work out which communicator you are take the test here

This episode is sponsored by Zooki 

Claim your Zooki Trial Pack here

This episode was hosted and produced by Georgia Symonds

Georgia’s Instagram - click here!

For more information and other interesting articles check out our website: www.catchupsinmykitchen.com 

Hosted on Acast. See acast.com/privacy for more information.

This week in my kitchen, I'm joined by Simon Lamb, who uses various wellness practices to help people reconnect with nature, because as a society we are becoming increasingly disconnected. In this episode, we discuss his approach through Breath Work, Qigong, and Cold Water Therapy.

Our main focus is on breath work, exploring how intentional breathing can transform our lives. As Simon shares, our breath is our lifeline; when done improperly, it can harm our wellbeing, but when practiced mindfully, it can have a profoundly positive effect.

We dive into different types of breath work, from calming, relaxation-focused techniques that support our nervous system to more intense, transformative practices.

If you're curious about breath work or eager to learn more, this episode is made for you!

As well as focusing on the breath Simon and I explore a range of other topics such as...

• The power of the breath
• Why is breath work becoming more of a common wellness practice 
• Forgetting to breathe deeply and only taking short breaths
• COVID masks and breathing - do you think this affected how we breathe now?
• Some people can cry after breath work sessions - why is that?
• Qigong - another practice you focus on - what is it and why do you focus on it 
• Nature connection - I feel like we are becoming more and more disassociated with the outside world - what damage can this do and how can we get back to some normality and association 
• Men’s Mental Health 
• Cold water therapy - I’ve heard it’s not great for women
• Your own health and wellness journey

This episode is sponsored by Zooki 

Claim your Zooki Trial Pack here

This episode was hosted and produced by Georgia Symonds

Georgia’s Instagram - click here!

For more information and other interesting articles check out our website: www.catchupsinmykitchen.com 

Hosted on Acast. See acast.com/privacy for more information.

In my kitchen this week, I’m joined by Niall Kiddle, the founder of Organised, the world's first 100% natural beef organ protein supplement. Having Niall here was a real treat— as although our diets and lifestyles look completely different on paper, we actually share quite a few commonalities.

Niall’s journey into the Ancestral Lifestyle began around six years ago, inspired by Joe Rogan, Ben Greenfield, and Paul Saladino. Since then, he’s been captivated by how this way of eating has transformed his well-being, from boosting his energy and enhancing his skin to improving his overall vitality. His passion for the benefits of the Ancestral Diet drives his desire to share it with others.

One challenging part of the Ancestral Diet is the inclusion of organ meats like liver and kidneys. Although these are packed with nutrients, they’re not always easy to incorporate. That’s why Niall created Organised, a supplement that combines beef collagen, bovine colostrum, a bovine organ complex (including liver, heart, spleen, and lung), Celtic sea salt, raw honey, maple syrup, and date—all in one convenient serving.

In this episode, Niall and I delve into what the Ancestral lifestyle is all about, the foods he chooses to eat (and avoid), and the reasoning behind his choices.

We also dive into lively discussions on topics like raw milk, alcohol, and morning routines!

This episode is packed with insights you’re going to love. While the Ancestral Diet may not be for everyone, there are definitely some principles that we can all incorporate into our daily lives!

Topics we discussed:

• Why should we eat organs?
• Eating nose to tail - what that means and why it is important?
• What is the ancestral diet?
• Your journey to the ancestral diet and to starting Organised?
• What is in organised?
• What does it mean to live ancestrally
• Does your diet/lifestyle ever restrict you?
• Raw Milk
• Why should people avoid supermarket milk?
• Your relationship with alcohol

To check out Organised click here

Sponsors:

This episode is sponsored by Zooki 

Claim your Zooki Trial Pack here

This episode was hosted and produced by Georgia Symonds

Georgia’s Instagram - click here!

For more information and other interesting articles check out our website: www.catchupsinmykitchen.com

Hosted on Acast. See acast.com/privacy for more information.

Welcome to the kitchen!

Each week, I’m joined by a new guest to dive into all things food, health, and wellness. Together, we’ll explore fresh ideas and practical tips to help you become just 1% better and feel like your healthiest self.

With so much information—and so many "dos and don’ts"—flying around in the health and wellness world, it’s easy to feel overwhelmed. That’s why, in my kitchen, I host guests from a wide range of backgrounds, bringing you a balanced and approachable take on wellness that anyone can benefit from.

Whether you’re searching for new ways to eat well, need support on your wellness journey, want to elevate your health, or simply want to pick up some healthy daily habits, this podcast is made for you!

Hope you enjoy it!

With love,

Georgia x

Hosted on Acast. See acast.com/privacy for more information.