Don't skip this important phase! 

In this episode, we break down the most misunderstood (and most important) phase in any fitness journey: maintenance.

If you’ve ever:
- Lost weight then felt stuck, burnt out, or scared to eat more
- Felt anxious without tracking every gram
- Hit your goal… then slowly slid backwards
- Been stuck in the cycle of deficit → overeating → “starting again Monday”

This episode is your wake-up call.

We cover:
- What a maintenance phase actually is (and what it isn’t)
- Why maintenance is essential for long-term fat loss
- How to transition from a calorie deficit into maintenance properly
- How long to stay in maintenance (and how to know it’s working)
- The mindset shift required to stop self-sabotage
- How to reduce tracking, weighing, and food obsession without losing progress
- How to measure success beyond the scale

Maintenance isn’t “letting yourself go.”It’s the phase that builds confidence, consistency, and sustainability. If you want results that last, this is the episode you need to hear.

If you enjoyed today's episode, don't forget to LIKE, COMMENT & SUBSCRIBE, we love you!

More from us here: www.instagram.com/oiletstalk

You can find Gemma here:
www.instagram.com/coachgemma/
www.instagram.com/upliftmvmt/
www.upliftmovement.com.au


You can find Kate here: 
www.instagram.com/thekatemorris/
www.instagram.com/katemorrispt/
www.katemorriscoaching.com

Before we dive in don’t forget our Oi Let’s Talk community walk is happening Feb 21st, 8am at The Observatory Café in Melbourne.
Bring your mum, your bestie, your dog  or come solo and make new friends. Coffee, chats, sunshine, good energy. We can’t wait to see you there!!!

In this episode, we’re talking about something that’s quietly keeping a lot of people stuck: overconsumption.
Overconsuming content.
Overconsuming clothes.
Overconsuming advice.
Overconsuming information instead of taking action.
We chat about why constantly consuming doesn’t equal progress — and how it can actually be a distraction from doing the hard, boring, needle-moving work.
We also get into:
Budgeting properly (without making it dramatic)
Saving with intention
Being honest about where your money is going
The investing podcasts we’re loving right now
And why discipline will always beats motivation

More from us here: www.instagram.com/oiletstalk

You can find Kate here: 
www.instagram.com/thekatemorris/
www.instagram.com/katemorrispt/
www.katemorriscoaching.com

You can find Gemma here:
www.instagram.com/coachgemma/
www.instagram.com/upliftmvmt/
www.upliftmovement.com.au

PSA join us for our first in person meet up (walk & coffee catch-up) in Melbourne, 8am the Observatory Cafe the 21st of February!!!

If your year hasn’t started the way you planned… this episode is for you.

In this week’s episode we’re getting honest about January slumps, feeling behind, and the pressure to “have it all figured out” already. 

We share a life update, what we’ve been working on behind the scenes, and the mindset shift that actually gets you out of a rut, not more motivation, just better standards and follow-through.

This episode is part pep talk, part practical reset.

We cover:

• How to get out of a January slump (even if the year’s felt messy so far)
• Why action builds confidence, not the other way around
• Setting a plan that actually aligns with your goals
• Breaking big goals into weekly and daily tasks
• Following through on your word (and why it changes everything)
• Taking yourself seriously and raising your personal standards
• Kate’s “no spend” rule & studying neuroscience
• Gemma’s life update, curly girl hair era & why waiting isn’t the answer

If you’ve been stuck, overwhelmed, or waiting for the “right time” — this is your sign.

If you enjoyed today's episode, don't forget to LIKE, COMMENT & SUBSCRIBE!

We love you!

More from us here: www.instagram.com/oiletstalk

You can find Gemma here:

www.instagram.com/coachgemma/

www.instagram.com/upliftmvmt/

www.upliftmovement.com.au

You can find Kate here: 

www.instagram.com/thekatemorris/

www.instagram.com/katemorrispt/

www.katemorriscoaching.com

In this episode, we break down what actually moves the needle in business & life cutting through the noise, getting clear on your priorities & taking action instead of overthinking. 

This is about thinking like a business owner, making smarter decisions, and building momentum without burning yourself out!!

If you’ve got 15 minutes, we’ll give you perspective, clarity & a mindset shift you can apply immediately.

If you enjoyed today's episode, dont forget to rate this podcast 5 stars, tag us on your socials & hit that follow button!

We love you <3

More from us here: www.instagram.com/oiletstalk
You can find Kate here: 
www.instagram.com/thekatemorris/
www.instagram.com/katemorrispt/
www.katemorriscoaching.com

You can find Gemma here:
www.instagram.com/coachgemma/
www.instagram.com/upliftmvmt/
www.upliftmovement.com.au

If you’re constantly saying “I’ll start again Monday”  this episode is for you.

In this episode, we unpack why waiting for the “perfect moment” is one of the biggest reasons people stay stuck, inconsistent, and frustrated with themselves and how to break the stop-start cycle without crashing out or starting over… again.

We talk about:• Why waiting for Monday kills momentum• The difference between mini resets and full life overhauls• How to rebuild consistency after you’ve “fallen off”• Why adaptability beats extreme plans every time• How to stop derailing yourself after one off-track choice• Why confidence is built through repetition, not motivation• How different habits = different outcomes• Practical ways to break habits that are quietly sabotaging you

This episode isn’t about restriction, or being “perfect.”
It’s about doing the next right thing, building evidence, and proving to yourself that you don’t need a fresh week to reset you just need to act.
If you’re done starting again… this one’s for you.

New episodes weekly: follow, subscribe, and share if this helped you, we appreciate you!

More from us here: www.instagram.com/oiletstalk

You can find Gemma here:
www.instagram.com/coachgemma/
www.instagram.com/upliftmvmt/
www.upliftmovement.com.au

You can find Kate here: 
www.instagram.com/thekatemorris/
www.instagram.com/katemorrispt/
www.katemorriscoaching.com

In this episode, we break down why the ability to delay gratification is one of the most powerful (and underrated) skills you can build in business & life!

We talk about why most people stay stuck chasing quick wins, how that keeps them in the same cycle year after year, and what actually changes when you learn to play the long game.

If you want more discipline, more confidence, better results, and a life that actually compounds instead of resets this episode is for you! 

If you loved today's episode don't forget to hit the follow button & rate this podcast 5 stars!! 

More from us here: www.instagram.com/oiletstalk
You can find Kate here: 
www.instagram.com/thekatemorris/
www.instagram.com/katemorrispt/
www.katemorriscoaching.com

You can find Gemma here:
www.instagram.com/coachgemma/
www.instagram.com/upliftmvmt/
www.upliftmovement.com.au

In today's episode, we’re getting honest with no BS advice about supplements specifically, three popular ones we think are overrated and why.

Before we dive in, we kick things off with a quick word of the year, a life update, and what’s been going on behind the scenes lately. 

Then we break down supplements from a practical, evidence-based perspective cutting through marketing hype, influencer trends, and “you need this to see results” messaging.

We also chat about what’s coming next for the podcast and our plans for 2026, including how we want this space to evolve.

If you’ve ever stood in the supplement aisle (or scrolled online) feeling confused, overwhelmed, or like you’re wasting money this one’s for you.

New episodes weekly: follow, subscribe, and share if this helped you, we appreciate you!

More from us here: www.instagram.com/oiletstalk

You can find Gemma here:
www.instagram.com/coachgemma/
www.instagram.com/upliftmvmt/
www.upliftmovement.com.au

You can find Kate here: 
www.instagram.com/thekatemorris/
www.instagram.com/katemorrispt/
www.katemorriscoaching.com

This is the final episode of The Upgrade Series & it’s not a soft landing. It’s a call forward.
After days of breaking down the habits, mindset shifts, environments, routines and standards required to upgrade your life, this episode is about the one thing that actually changes everything: taking action.

In this final conversation, we bring the series home by talking about what it really looks like to move from consumption to execution, how to stop waiting for clarity and start creating momentum, and why 2026 doesn’t need a new version of you, it needs a decisive one.

We also share what’s next for Oi Let’s Talk in 2026, the direction we’re taking the podcast, and how this next chapter is about depth, discipline and doing the work not just talking about it!!

If you enjoyed today's episode don't forget to like, comment & rate this pod 5 stars!
Lets bring in 2026 with a bang! we love you

More from us here: https://www.instagram.com/oiletstalk
You can find Gemma here:
https://www.instagram.com/coachgemma/
https://www.instagram.com/upliftmvmt/

You can find Kate here: https://www.instagram.com/thekatemorris/
https://www.instagram.com/katemorrispt/
www.katemorriscoaching.com

So you've said you want 2026 to be your best year yet? Now it's time to raise your standards to the level of your goals to make that happen!

In Episode 10 of The Upgrade Series, we dive into how to raise your standards and finally stop comparing your journey to everyone else’s. If you feel stuck, discouraged, or like you’ve been playing small, this episode is your turning point.

Inside this episode you’ll learn:
- How to stop focusing on what everyone else is doing
- Why comparing yourself keeps you from achieving big goals
- How to set higher standards in business, fitness, and relationships
- The role of boundaries and how to actually use them
- Why “if you want more, do more” is the truth no one wants to say
- How to become the person who follows through on what they say
- Why big goals require big effort, and how to step into that version of you

If you’re ready to stop settling for average and start showing up like the woman you know you can be, this episode is a must-listen.

If you loved today’s episode make sure to like, comment & subscribe! we love you!

More from us here: www.instagram.com/oiletstalk

You can find Gemma here:
www.instagram.com/coachgemma/
www.instagram.com/upliftmvmt/
www.upliftmovement.com.au

You can find Kate here:
www.instagram.com/thekatemorris/
www.instagram.com/katemorrispt/
www.katemorriscoaching.com

Let’s be real, most people aren’t stuck because they lack talent, ideas or potential.
They’re stuck because they’re terrified of being seen.
In Episode 9 of The Upgrade Series, we’re talking about what it actually takes to back yourself in a world that’s quick to judge, scroll, screenshot and project.

This episode is a permission slip to stop diluting yourself, stop second-guessing your voice, and stop shrinking so other people feel comfortable.

Because here’s the truth:
The people doing the most are rarely the ones judging you and being “cringe” is often just what growth looks like before it’s applauded!!

Don't forget to like, comment & rate this pod 5 stars if you loved todays episode!
WE LOVE YOU!! 

More from us here: https://www.instagram.com/oiletstalk
You can find Kate here: https://www.instagram.com/thekatemorris/
https://www.instagram.com/katemorrispt/

You can find Gemma here:
https://www.instagram.com/coachgemma/
https://www.instagram.com/upliftmvmt/