I’m Done! Now What?

By Jessica CookeHealth & Fitness Mental Health Fitness

I’m Done! Now What? episodes

June 02 Episode 318: How To Stop Living On The Hamster Wheel
Do you ever feel like you're constantly rushing but never actually getting anywhere?
Looking after everyone else.
Thinking about work.
Worrying about the future.
Feeling overwhelmed.
In this episode, we're talking about the hamster wheel so many women over 40 find themselves stuck on.
Because when life feels chaotic, it's incredibly hard to stay consistent with healthy habits. Workouts get skipped. Self-care goes out the window. Food becomes comfort. And then we end up blaming ourselves.
I'll share why trying harder isn't the answer, how overwhelm impacts your health, and what helped me finally step off the wheel and feel calmer, healthier, and more in control.
If you've been feeling stressed, exhausted, and like you've lost yourself a little along the way, this episode is for you.
Click play and let’s dive in.
28 min
May 27 Episode 317: How Do You Lose Weight Without Dieting?
In today’s episode, Trisha and I answer a listener's question about food, weight loss and the fear of slipping back into diet culture.
The question comes from a listener who wants to get fit and strong and improve her health, but also feels confused about how weight loss actually works without calorie counting, restriction and obsessing over food again. We talk about overeating, fat storage, portion sizes, hunger, body trust and the fear many women have of “getting it wrong” when they stop dieting.
We also explore the difference between healthy structure and diet culture, why so many women feel stuck in the all-or-nothing cycle, and how to approach weight loss in a slower, calmer and more sustainable way without becoming consumed by food.
As always, Trisha McHale brings her grounded psychotherapist perspective — helping unpack what’s happening beneath these patterns and why rebuilding trust, consistency and self-awareness matters so much.
Click play and let’s dive in.
To apply for membership to Thrive Academy, Jessica’s coaching program, go to www.jessicacooke.ie/thrive
To contact Trisha McHale for more information on Therapy and Counselling services:
[email protected]
091 725 750
About Trisha McHale:
Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
1 hr 15 min
May 19 Episode 316: 8 Things Keeping You Sluggish, Stuck & Starting Over
I went from feeling sluggish, unhealthy and like I was constantly starting over… to fit, strong and consistent.
In this episode, I’m talking about what really had to change for me to finally stop the stop-start cycle and build healthy habits that actually felt sustainable.
I share what life looked like before — the restrictive eating, the overwhelm, the shaky foundations, the pressure I was putting myself under, and why I kept failing even though I was trying so hard.
We talk about stress, food, exercise, mindset, routines, emotional eating, boundaries, and the shift from constantly chasing weight loss… to focusing on becoming fit, strong and healthy.
If you’ve ever felt like you’re forever “starting again”, this episode will really hit home.
Click play and let’s dive in.
To apply for membership to Jessica’s coaching program, Thrive Academy, go to www.jessicacooke.ie/apply
41 min
May 12 Episode 315: Fear of Weight Gain, Family Illness & Staying Positive
In today’s episode, Trisha and I answer two listener questions.
The first is about food, fear and body trust after a lifetime of dieting — wondering what your body’s “comfortable weight” actually is, and whether starting to eat three proper meals a day will lead to weight gain after years of restriction, skipped meals and constantly trying to stay at a certain weight.
The second question is about trying to stay mentally strong while carrying a lot emotionally. Balancing work, family illness, grief, caregiving and daily life — while also trying to look after yourself through it all. We talk about the emotional load many women carry, and the reality that life can feel very heavy at times.
As always, Trisha McHale brings her grounded psychotherapist perspective — helping unpack what’s happening beneath these patterns and how to move from reacting to responding.
Click play and let’s dive in.
To apply for membership to Jessica’s coaching program, Thrive Academy, go to www.jessicacooke.ie/apply
To contact Trisha for more information on Therapy and Counselling services:
[email protected]
091 725 750
About Trisha McHale:
Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
51 min
May 05 Episode 314: The 3 Things Quietly Blocking Your Results
If you feel like you’re doing your best… but still not seeing the results you want, this ones for you.
Every Monday inside Thrive Academy, I read through check-ins from women just like you — and no matter the background, or starting point, the same three patterns come up again and again.
I’ve been coaching women since 2007, and it’s incredible how consistent these barriers are. They’re not obvious. They’re not talked about enough. But they quietly get in the way of progress, consistency, and results.
In this episode, I break down the three most common things I see that stop women from becoming fit, strong, and healthy — even when they’re trying.
Once you see them, you can start to change them.
This episode will help you understand what’s really going on, why you might feel stuck, and what to focus on instead so you can move forward with more clarity and confidence.
Click play and let’s dive in.
29 min
April 28 Episode 313: Self-Sabotage, Feeling Stuck & Finding Balance
In today’s episode, Trisha and I answer two listener questions.
The first is about self-sabotage — feeling stuck in patterns around eating, exercise, perfectionism and OCD, despite knowing what to do. That cycle of one step forward, three steps back, and feeling exhausted by it.
The second question is about consistency and boundaries — knowing what works for your body and routine, but struggling to stick to it when it impacts your social life, sleep and energy.
As always, Trisha McHale brings her grounded psychotherapist perspective — helping unpack what’s happening beneath these patterns and how to move forward.
Click play and let’s dive in.
57 min
April 21 Episode 312: You’re Doing The Work — So Why Aren’t You Seeing Results?
I’ve been here for years.
Putting in the work and seeing no results. Putting in the work and seeing no results.
In today’s episode, I break down the mistakes I used to make — and the ones I still see all the time.
Fix these and you’ll start seeing real results, no matter what your age.
Click play and let’s dive in.
38 min
April 14 Episode 311: Night Cravings, Bulky Calves & Why You Feel Anxious
In today’s episode, Trisha and I answer three questions.
The first is about a newer therapy called TMS (often referred to as Exomind) and whether something like this could help with food cravings — especially that feeling of being completely out of control at night. After trying all the usual strategies, this question really gets into whether it’s a deeper brain-based issue, and if something like this could “reset” things… or if it’s just an expensive quick fix.
The second question is about bulky calves — walking daily, staying active, doing strength training… and still feeling like your calves look bigger than you’d like.
The third question is about anxiety — and why it shows up even around things you enjoy. That feeling of self-consciousness, overthinking what you’re wearing, avoiding attention, and even holding back from wearing clothes you like. We unpack why this happens and how to start changing your relationship with it.
As always, Trisha McHale brings her grounded psychotherapist perspective — helping unpack what’s happening beneath these patterns and how to move from reacting to responding.
Click play and let’s dive in.
To apply for membership to Jessica’s Thrive Academy go to
www.jessicacooke.ie/apply
To contact Trisha for more information on Therapy and Counselling services:
[email protected]
091 725 750
About Trisha McHale:
Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
39 min
April 07 Episode 310: How to Get Fit in Midlife and Actually See It on Your Body
In today’s episode, I’m showing you how to get fit in midlife in a way that actually works.
No extremes. No constant restarting.
I’ll walk you through how to train so you build real strength, add muscle, and start to see definition in your body — while keeping it consistent and doable week to week.
This is about doing it properly.
If you’ve been stuck in stop-start cycles, feeling like you’re either fully in or completely off… this will help you change that.
Click play and let’s dive in.
24 min
March 31 Episode 309: Why Healthy Eating Feels So Hard & Finding Your Next Chapter at 65
In this episode, Trisha and I answer two questions from our lovely listeners.
The first is from someone approaching 65 who feels like they’ve hit a wall.
Wondering what’s next, what will excite them again, and how to move forward without slowing down.
We talk about this stage of life and how to navigate it.
The second is about the discomfort that comes with eating better.
That moment where you know what to do… but another part of you pushes back.
The “I don’t want the broccoli” voice.
We talk about why this happens and how to start responding to it differently.
Click play and let’s dive in.
To apply for membership to Jessica’s Thrive Academy go to
www.jessicacooke.ie/apply
To contact Trisha for more information on Therapy and Counselling services:
[email protected]
091 725 750
About Trisha McHale:
Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.
44 min

About I’m Done! Now What?

From the publisher's feed

Are you DONE feeling stuck, overwhelmed, unhealthy, going around in circles—but not sure where to start?

Whether it’s with stress, people-pleasing, overeating, alcohol, or unhealthy habits, you…