So you want to run a 10k. Where do you start?
Katie sits down the co-founder of the 440 Run Club and Men's Health Australia Fitness Director, Todd Liubinskas, about what we need to do to get ready for a 10k.
What does a realistic goal look like? How long will it take? What does good technique feel like? What cross-training is helping and hindering our running? How can I avoid injury? 
Follow Todd on Instagram @toddliubinskas
Find a 440 Run Club near you @the_440 
This is what we think you should be reading, watching & listening to this week:
Katie recommends:
Read: The Champion's Mind: How Great Athletes Think, Train, and Thrive - Jim Afremow
Watch: My Top 10 Running Accessories - Nick Bare https://www.youtube.com/watch?v=KpT418HLc0o
Todd recommends: 
Read: The Power of Now: A Guide to Spiritual Enlightenment - Eckhart Tolle
Listen: Straight Talk with Mark Bouris
Watch: Untold: Malice at the Palace on Netflix See omnystudio.com/listener for privacy information.

Get ready to run your first 10k with Todd Liubinskas

Learn how to make small but meaningful changes to your own health from the people who've been there and done it themselves.
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.

Fitness

Health & Fitness

How do you learn to accept all parts of yourself...especially the parts you don't like?
Kaths Ebbs is an actor, writer, DJ and trainer who champions self-acceptance and authenticity.
Katie sits down with Kath to discuss how they've learned to accept their mental health, sexuality & body image and how they push through self-doubt on the bad days.
Trigger warning: in this chat we get into eating disorders, depression and mental health.
If this brings anything up for you and you want to chat with someone, contact:
Call The Butterfly Foundation on 18800 33 4673
Call Lifeline on 13 11 14
Follow Kath on Instagram @kathebbs
This is what we think you should be reading, watching & listening to this week:
Katie recommends:
Listen: Come Out Wherever You Are podcast
Read: Be Bold: The Neuroscience of Self-Love - Alexis Fernandez
Watch: The L Word
Kath recommends: 
Read: Beyond the Gender Binary - Alok Vaid-Menon
Listen: Maintenance Phase podcast
Watch: The Real Housewives of Beverley Hills
Watch: Disclosure See omnystudio.com/listener for privacy information.

Accepting yourself & being authentic with Kath Ebbs

Our appetites change every day depending on our hormones, sleep, activity and everything else we've got going on.
But no one likes feeling hangry.
In this Better For It advice episode, Katie suggests three things you can do to feel fuller for longer.
Got a question? Get in touch @katiewilliams on Instagram See omnystudio.com/listener for privacy information.

THREE TIPS: to feel fuller for longer

James Newbury has been crowned the 5th Fittest Man on Earth....and he's vegan. 
Forget everything you think you know about building muscle and getting enough protein while eating a vegan diet.
Katie sits down with James to chat about:

How many calories he burns in a typical day of training
A day on a plate - breakfast, lunch, dinner & snacks
How much protein he eats per day and where he gets it from 
How eating a vegan diet supports his recovery
What we should know before going vegan
And what he eats when he's craving a steak

Follow James on Instagram @jamesnewbury
Check out his new protein powder here: https://phyba.com.au/ 
This is what we think you should be reading, watching & listening to this week:
Katie recommends:
Listen: The Proof Podcast with Simon Hill
Read: How Not to Die - Gene Stone and Michael Greger
Watch: The Game Changers
Watch: Cowspiracy
James recommends: 
Listen: The Proof Podcast with Simon Hill
Listen: The Rich Roll Podcast
Read: How Champions Think: In Sports and in Life - Bob Rotella
Read: Chop Wood Carry Water: How to Fall In Love With the Process of Becoming Great - Joshua Medcalf
James isn't watching anything, but he recommends that you make time for play See omnystudio.com/listener for privacy information.

Think vegans can't build muscle? Crossfit athlete James Newbury proves you can

When I practice gratitude regularly, I'm more motivated to train, set goals, I feel happier and less anxious.
Wanna try it out for yourself?
In this Better For It advice episode, Katie offers three tips for creating a gratitude practice.
Got a question? Get in touch @katiewilliams on Instagram See omnystudio.com/listener for privacy information.

THREE TIPS: to feel more grateful

Are you secure, anxious or anxious-avoidant?
Your attachment style refers to the things that cause you stress in a relationship and your go-to ways of managing that stress.
Understanding your attachment style can help you find a suitable partner or create a stronger relationship with your current partner.
Katie sits down with relationship coach Stephanie Rigg to chat about:

The four different relationship styles
Where our relationship styles come from 
How we can become more aware of our triggers
Green flags for someone with a secure attachment style
And can you change your attachment style?

Follow Stephanie on Instagram @stephanie__rigg
Sign up to her courses here: https://www.stephanierigg.com/social
This is what we think you should be reading, watching & listening to this week:
Katie recommends:
Listen: The episode 'Lets Break Down Attachment Theory / Styles' from the podcast Do You F*****g Mind?
Read: Attached - Amir Levine & Rachel S. F. Heller
Watch: The 4 Attachment Styles Explained | What’s Yours? https://www.youtube.com/watch?v=HdEPDW5Vcpg 
Stephanie recommends: 
Listen: On Attachment (Stephanie's podcast!)
Read: The Myth of Normal: Trauma, Illness & Healing in a Toxic Culture - Gabor Maté 
Watch: Personal Development School https://www.youtube.com/channel/UCHQ4lSaKRap5HyrpitrTOhQ/featured  See omnystudio.com/listener for privacy information.

Get ready to run your first 10k with Todd Liubinskas

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