Good to Great

We all want that feeling of waking up feeling refreshed, ready to take on the day and not have the urge to hit snooze. But why do so many of us struggle with this day in and day out?

Listen in on this episode as we talk all things sleep health, circadian rhythm and the mindset and attitude needed to take your health from good to great!

In this episode Sophie drops some amazing insights and tips where you can start feeling the effects almost instantly 🙏

You can find more from Sophie on her instagram https://www.instagram.com/iamsophiekate

Jump on and listen to our episode together on Sophie's podcast here; https://open.spotify.com/episode/0KmzYKY9RKqxtk7SlosuOR?si=34902b1424214717

Find more of Ash on instagram here; www.instagram.com/coachedby.ashmurph

Have you ever felt like you just keep getting stuck in a cycle or loop of 'I need to lock in, I need to get EVERYTHING done or else I may as well do nothing at all'?

In this episode I'm talking all things discipline, finding a balance of being in your masculine vs feminine and what it takes to actually see beyond ordinary results.

This one's for my girls who have big aspirations and want to create an extraordinary life for themselves..

Let's chat! www.instagram.com/coachedby.ashmurph

We've all had those days. You wake up, you're exhausted, you couldn't care less about training or eating well, and suddenly everything you've been working toward feels pointless?

So you wait until you feel like it. And the day passes.

The problem isn't you. It's that you've been relying on motivation, and motivation will always let you down eventually.

In this episode I'm getting into why structure and routine will take you further than any hype playlist or vision board ever will, and how to create a structure that keeps you moving even when you really, really don't want to.

Because the people who get results aren't always the ones who feel like it. They're the ones who show up anyway.

Let's connect over on instagram! www.instagram.com/coachedby.ashmurph

In this episode, I'm sharing the exact habits and behaviours that transformed me from someone who never considered themselves a morning person into someone who wakes up at 5 AM with ease.

If you've been wanting to wake up earlier, feel more energized in the mornings, and finally feel in control of your day, this episode is for you. I'm walking you through everything that worked for me so you can start making that shift too.

Let's connect - DM me with your biggest takeaway and what you are wanting to hear more of! www.instagram.com/coachedby.ashmurph

Welcome back to Good to Great!

Ever feel like you're pouring into too many buckets and getting nowhere? That was me over Christmas and New Year's. I felt lost, off track, and spread way too thin.

In this episode, I'm getting honest about how I went from struggling to thriving by reassessing my priorities and cutting out what wasn't serving me. I'll walk you through the exact steps I took to get back on track and show up stronger than ever in 2026 ✨

If you're feeling stuck or need a reset, this one's for you. Let's slay 2026 together besties!

Connect with me on Instagram: www.instagram.com/coached_by.ashmurph

Ever felt like you're living someone else's life? In this raw and real conversation, I sit down with one of my besties Emma Kelly (@offscriptwithemma) who went from grinding 60-70 hour weeks as a primary school teacher to becoming an award-winning remote closer—all in under a year.

Emma shares her journey of leaving the "safe" path, moving interstate with no job guarantee, and building a career in sales that gives her the freedom and fulfilment she was desperately missing in the classroom. We dive deep into:

• ​Why "good enough" isn't actually enough when you know there's more for you
• ​The identity shift that comes with quantum leaping into a new version of yourself
• ​How to navigate going back home when you've outgrown your old environment
• ​Why choosing your hard is the most powerful decision you can make
• ​The truth about anxiety vs. excitement (and how one label keeps you stuck)

This episode is for anyone who's felt that uncomfortable itch that something needs to change but doesn't know where to start. Emma proves you don't need to stay stuck in the status quo just because it's familiar.

Fair warning: We get fired up about societal conditioning, surface-level conversations, and hiding behind limiting labels. If you're ready to stop being a sheep and start designing your own life, this one's for you.

Connect with Emma: www.instagram.com/offscriptwithemma

Emma's Poddy: https://open.spotify.com/show/2NGSkiiOHk0OqcR9R173c7?si=3c2fa288a63f4443

Connect with Ash: www.instagram.com/coachedby.ashmurph

This is it. The final piece of the puzzle. The one thing that separates dreamers from doers.

When you only consume free resources, you’re subconsciously saying “maybe I’m worth it.” When you invest money in yourself, you’re declaring “I AM worth it.”

Free information is everywhere—podcasts, YouTube, Instagram. So if free worked, why isn’t everyone transformed? Because consuming ≠ committing. When you invest, you show up differently. You have skin in the game. You take it seriously. You actually do the work.

In this final episode, I’m breaking down:

• Why money is a self-worth mirror (if you won’t bet on yourself, why would the universe?)

• The compound effect: invest in mindset → business improves, health improves, confidence skyrockets

• How to overcome the objections: “I can’t afford it” / “I’ll do it when I have more money” / “What if it doesn’t work?”

• Why you don’t wait until you’re fit to join the gym—you join to GET fit

And then… MY ANNOUNCEMENT.

I’m launching Becoming Her—my first-ever mindset-only group course. This is everything from the 12 Days of Mindset taken 10x deeper. It’s designed to close the gap between your dreams and reality once and for all.

First 10 girls get it for $111 (half price). We start February 2025.

The future version of yourself is begging you to make this investment. Stop waiting. Start becoming.

Your Day 12 Challenge: Make ONE investment in yourself today—a book, a course, a coach… or join Becoming Her.

Let’s close the gaps between your dreams and reality, join below ⬇️

https://buy.stripe.com/3cIeVc2Dd2n1gzd58p18c1C

Www.instagram.com/coachedby.ashmurph

You can’t chase the future and appreciate the present at the same time. Gratitude isn’t just a nice practice, it’s the key to rewiring your brain, shifting out of scarcity, and regulating your nervous system.

Our brains are wired with a negativity bias. We naturally look for what’s wrong, what’s missing, what could go wrong next. But gratitude interrupts that loop. When you stop and truly sit in the feeling of being grateful, not just listing things, but actually feeling it in your body—you shift everything.

In this episode, I’m breaking down:

• Why gratitude is neuroplasticity in action (rewiring your brain for abundance)

• How gratitude shifts you out of scarcity and into opportunity

• Why the feeling matters more than the size of what you’re grateful for (a bed = a new baby = same gratitude)

• My own example: being deeply grateful for my car after 5 years without one in the UK

• How gratitude builds self-trust and confidence by acknowledging your wins

What you focus on expands. Focus on lack = more lack. Focus on gratitude = more abundance.

Your Day 11 Challenge: Sit in stillness and feel true gratitude for something in your life. Not just think it—FEEL it. Share 3 things you’re grateful for today and tag me for another entry!

Pause. Appreciate how far you’ve come. This is how you fuel the next level. 🙏

If you don’t ask, you won’t know. It’s that simple.

You can be upset about your partner not doing something, frustrated that you’re not getting paid more, or disappointed that a situation didn’t work out—but if you haven’t opened your mouth and actually asked for what you want, you have no one to blame but yourself.

We live in a world where people are terrified to speak up. Especially women. We’ve been conditioned to be “good girls,” fit in, not rock the boat, not ask for too much. But that conditioning is costing you everything.

In this episode, I’m breaking down:

• Why you can’t complain about something you haven’t communicated about

• How to ask for what you want in relationships (6-minute conversation vs. 6 months of resentment)

• Why you deserve to negotiate your salary (inflation alone warrants a pay rise)

• My own example: negotiating a custom payment plan for a retreat because the standard options didn’t work for me

• How to start advocating for yourself with the universe, your partner, your boss, everyone

The universe can’t give you what you want if you don’t ask for it. Your partner can’t read your mind. Your employer won’t offer more unless you request it.

Your Day 10 Challenge: Ask for something you’ve been afraid to ask for—a raise, help, clarity, whatever. Open your mouth. Have the conversation. Share that you did it and tag me for another entry!

You are worth asking for. Stop waiting for permission. 🗣️

You're living your life based on the person you THINK other people think you are. Read that again.

You have no idea what people actually think of you. You've created a story in your head about their opinions, and you're letting that made up story run your entire life.

Here's the truth: nobody doing better than you is ever going to judge you. The only people who will criticise you, gossip about you, or tear you down are those who are behind you, stuck in their own lack, jealousy, and discomfort.

In this episode, I'm breaking down:

• Why we're wired to play small (and why it's not serving you anymore)
• How fear of judgment keeps you in jobs, relationships, and friendships that aren't aligned
• Why you're making decisions based on opinions that don't even exist
• My own example: trying a new gym machine this morning and forcing myself through the discomfort
• The truth: no one is thinking about you as much as you're thinking about yourself

Stop shrinking to fit in. Stop hiding to avoid criticism. The people whose opinions actually matter? They're rooting for you.

Your Day 9 Challenge: Do ONE thing today you've been scared to do because of what others might think. Post it, say it, start it. Share your brave action or a screenshot of this episode and tag me for another entry!

Playing small serves no one, especially not you🔥

www.instagram.com/coachedby.ashmurph