Part 3 of our Fitness Series

This week we are getting into the nutrition side of training because you can lift all you want, but if you're not fuelling properly, you're leaving results on the table.

We're covering:
- How much protein you actually need (the number might surprise you)
- Are carbs really the enemy? Spoiler: no.
- Why fibre deserves way more attention than it gets
- What to eat before and after training for best results
- The recovery basics most people skip

If you've ever stood in the kitchen wondering whether you're eating "right" for your training, this one's for you.

New episodes every Sunday & Thursday make sure you're subscribed so you don't miss Part 4!

Tell us in the comments, what's your biggest nutrition confusion right now?

If you liked today’s episode don’t forget to like/comment/subscribe!!!

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

You can find Gemma here:

⁠@coachgemma  ⁠

⁠@upliftmvmt  ⁠

⁠www.upliftmovement.com.au⁠

You can find Kate here: 

⁠@thekatemorris⁠

⁠@katemorrispt⁠

⁠www.katemorriscoaching.com⁠

This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner).

Feeling busy but not actually productive? In this episode, we break down the small, unglamorous habits that actually move the needle, no extreme routines required.

You'll learn:

• Why time blocking works (and how to actually stick to it)
• Setting boundaries and holding the line when they get tested
• The "hardest task first" rule and why it kills decision fatigue before it starts
• How to cut down on mindless social media scrolling
• The power of doing things at the same time each day
• Why "busy" isn't the same as productive and how to spot procrastination in disguise
• Our system for organising and calendar-planning each week

If your to-do list is full but your progress feels slow, this episode gives you five simple shifts to change that.

If you enjoyed this episode don't forget to comment, like & subscribe to our channel!! More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au

This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Everyone wants results, but very few people are actually training in a way that creates them.In this episode, we're breaking down what it really takes to build muscle, get stronger, and transform your physique. We talk about the biggest mistakes people make in the gym, why simply "showing up" isn't enough, and how to start training with purpose instead of just going through the motions.If you've been stuck, feel like you've hit a plateau, or you're unsure if you're pushing yourself hard enough, this episode is for you.More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au

This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner).

Everyone wants to grow on social media... but most people are focusing on the wrong things.In this episode, we're breaking down what actually moves the needle when it comes to building an audience that converts into clients—not just followers.If you've been posting consistently but feel like you're shouting into the void, this conversation will help you understand why growth has stalled and what you need to change.Whether you're a coach, service provider or online business owner, this episode will help you simplify your content strategy and focus on what actually creates momentum.If you enjoyed this episode don't forget to comment, like & subscribe to our channel!!

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

You can find Kate here: @[email protected]

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

Your Fitness Results Start Here, Episode 1/4 Building the Foundation

Stop training like you're trying to burn calories!

Welcome to a brand new series built around one goal: real, lasting results. In episode one, we're laying the foundation starting with the mindset shift that changes everything.

In this episode:
1️⃣ Why strength training changes everything (and why cardio only isn't the answer)
2️⃣ Progressive overload, explained simply
3️⃣ The shift from losing weight → building strength
4️⃣ How to measure progress beyond the scale
5️⃣ Working through gym anxiety so you can walk in with confidence

If you're ready to stop chasing numbers and start building results that actually last, this episode is where it begins. 

This episode is proudly sponsored by GoHighLevel. 

If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform. Enjoy your free OLT FREE trial and see what the fuss it about ⁠http://www.gohighlevel.com/oiletstalk⁠

If you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: ⁠www.instagram.com/oiletstalk⁠

You can find Gemma here:

⁠@coachgemma  ⁠

⁠@upliftmvmt  ⁠

⁠www.upliftmovement.com.au⁠

You can find Kate here: 

⁠@thekatemorris⁠

⁠@katemorrispt⁠

⁠www.katemorriscoaching.com⁠

REMINDER, NEXT WEEKEND OUR AUGUST BALI WALK  7:30am, register your interest here: ⁠https://oiletstalkpodcast.com/hgw⁠

This week we get into our life updates, Bali prep, and the mental load of over-consumption.

In this episode:
- Life updates (Kate's 8 weeks post nose job, house hunting, and deficit updates from both of us)
- Bali is 1 week away (what we're doing there + a reminder for the HGW walk)
- Gemma shares her Endo + Adenomyosis diagnosis and what it means

Then we get into 3 ways we're over-consuming (and how to stop):

1. Social media & constant comparison
2. Overspending on clothes/activewear (and getting smarter with money)
3. Why 10 minutes of silence a day changes everything

This episode is proudly sponsored by GoHighLevel. 

If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform. Enjoy your free OLT FREE trial and see what the fuss it about ⁠http://www.gohighlevel.com/oiletstalk⁠

If you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: ⁠www.instagram.com/oiletstalk⁠

You can find Gemma here:

⁠@coachgemma  ⁠

⁠@upliftmvmt  ⁠

⁠www.upliftmovement.com.au⁠

You can find Kate here: 

⁠@thekatemorris⁠

⁠@katemorrispt⁠

⁠www.katemorriscoaching.com⁠

This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial ⁠http://www.gohighlevel.com/oiletstalk📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (⁠https://oiletstalkpodcast.com/hgw⁠)In our FINAL episode of the business series we are diving into the more IMPORTANT tool for success, your mindset. Everyone wants the strategy. The perfect content plan. The exact steps. The shortcut.But the truth? Most people don’t have a strategy problem, they have a mindset problem.In this episode, we’re breaking down what it actually takes to build a mindset that can handle success, growth, money, visibility, and the uncomfortable decisions that come with building a business.We talk about the habits, thoughts, and behaviours that keep people stuck in the same place year after year, even when they say they want more.More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au

📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (⁠https://oiletstalkpodcast.com/hgw⁠)We all love the idea of feeling motivated… but what happens when motivation disappears?In this episode, we’re breaking down the biggest misconception about consistency: that you need to feel ready before you take action.The truth? Motivation is temporary. Discipline is what creates results.We chat about why so many people struggle to stay consistent with their goals, the difference between relying on motivation vs building habits that actually support the person you’re becoming, and how to keep showing up even when you don’t feel like it.Whether you’re building a business, working towards fitness goals, or trying to create a better life, this episode is a reminder that your results aren’t created by the days you feel unstoppable — they’re created by the days you choose to show up anyway.This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial ⁠http://www.gohighlevel.com/oiletstalkMore from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.au

Episode 3/4 of our BUSINESS SERIES. Thinking about turning your skills into an online income but don't know how to sell? This one is for you!

In this episode, we're breaking down what it actually takes to start selling online:

• The money mindset shift, why most beginners sabotage their sales before they even start, and how to reframe your relationship with money first
• Pricing with confidence. how to price your offer from a calm, regulated nervous system instead of fear or self-doubt
• Our top tips to make sales feel like a natural conversation, so you can grow your business and make more impact!

If you've been sitting on an idea, this episode gives you the mindset and practical groundwork to finally take the leap, steadily and sustainably.

This episode is proudly sponsored by GoHighLevel. 

If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial http://www.gohighlevel.com/oiletstalk

If you loved todays episode don't forget to like, comment and subscribe so you don't miss a thing!! More from us here: ⁠⁠www.instagram.com/oiletstalk⁠⁠

📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (https://oiletstalkpodcast.com/hgw)

You can find Gemma here:

@coachgemma  

@upliftmvmt  

www.upliftmovement.com.au

You can find Kate here: 

@thekatemorris

@katemorrispt

www.katemorriscoaching.com

Ready to transform the rest of 2026? In this episode, we break down what it actually takes to become unstoppable. Mindset shifts, radical self-honesty, and the daily actions that separate people who change from people who stay stuck.

What we cover:- Radical self-honesty: spotting the patterns keeping you stagnant

- Choosing your "hard”: complacency is hard too, so pick the hard that gets you somewhere
- Curating your environment: protecting your mindset from consumerism and negative influence
- Building real confidence: through follow-through, not motivation
- Permission to pivot: why it's okay to reset your goals mid-year
- A simple, sustainable fitness framework: training frequency, protein, daily movement, and the power of coaching

If you're ready to stop waiting and start becoming the person you actually want to be, this one's for you!

📍 AUGUST BALI WALK  7:30am, register your interest here: https://oiletstalkpodcast.com/hgw

This episode is proudly sponsored by GoHighLevel. 

If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform. Enjoy your free OLT FREE trial and see what the fuss it about http://www.gohighlevel.com/oiletstalk

If you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: www.instagram.com/oiletstalk

You can find Gemma here:

@coachgemma  

@upliftmvmt  

www.upliftmovement.com.au

You can find Kate here: 

@thekatemorris

@katemorrispt

www.katemorriscoaching.com