Ever caught yourself smiling on the outside… while dragging around that heavy, invisible rock of resentment on the inside? Yeah. Me too.

In this episode, we're pulling apart that quiet tension so many of us live with — the resentment that comes from unspoken needs, swallowed frustration, and hoping people will magically "just get it."

And I'm sharing the one sentence… the one simple structure… that finally helped me stop feeling like a doormat and start feeling like a grown woman with a spine and a soft heart.

If you've ever: • dreaded a text from that person • walked on eggshells to "keep the peace" • hinted, suggested, or silently hoped someone would change… …this episode is going to land deep.

You'll hear: • why resentment isn't a personality flaw — it's a compass • the difference between a request and a real boundary • the part that everyone hates… but is the actual key • why guilt shows up (and why it's not a stop sign) • the boundary I had to set in the middle of my grief, even when it broke my heart a little

And by the end, you'll walk away ready to name one boundary you need, say it out loud, and — the hardest part — follow through.

If you've been feeling stretched thin, taken for granted, or quietly simmering… this one's for you.

Press play. Your future self is already exhaling.

You can listen to every podcast episode and read every self-help book, but if you're not implementing, nothing changes.

That's where coaching comes in.

I help women get clear on what boundaries they actually need, how to communicate them without falling apart, and most importantly—how to enforce them when guilt kicks in.

Book your free Coaching Clarity Call: https://www.kategladdin.com/coaching

It's one-on-one with me, completely private, and you'll walk away with actionable strategies whether or not coaching is right for you.

Connect with Kate:

• Instagram: @kategladdin
• Website: https://www.kategladdin.com/

Remember: Resentment is just a boundary you haven't set yet. Let's change that.

This week, I sit down with Meghan Barakett—founder & CEO of One Girl—a woman who embodies everything this show stands for: courage, community, and choosing to create the good when life doesn't hand it to you.

We talk leadership that starts on the inside. The kind that asks you to get quiet, get honest, and then get moving. We talk about grief, advocacy, and what happens when your identity is used against you online—and why that moment became a turning point, not a dead end.

I won't spoil the full story (you'll feel it when you hear it), but here's what you'll learn:

• "We are the leaders we've been looking for." What that actually means when life gets messy—and how to tap your own wisdom before you outsource it.

• Imposter syndrome vs. integrity checks. The subtle difference, and how Meghan uses self-awareness and team support to move anyway.

• From heartache to action. How a single incident online sparked a much bigger mission—and what that process looked like behind the scenes.

• Internet impersonation 101. What it is in plain English, why it's not fully covered by identity theft laws, and the bill aiming to change that.

• Practical digital hygiene. Simple, proactive steps (think: alerts, audits, reporting pathways) to help you protect your name and your work.

• Purpose as fuel. Why "finding the good" is nice—but creating it is where your power lives.

Meghan Barakett is the founder & CEO of One Girl, a social justice organization empowering women and girls through education, leadership, and community. She's also a relentless advocate—bringing story, policy, and people together to move the needle.

On November 15, 2025 I'm leading a resilience + leadership workshop at Women in Charge Summit (Fordham University, NYC). 🎟️ Tickets: https://www.onegirlny.org/wic 💸 Discount: Use code LUV25WIC at checkout (limited time).

Feeling ready to turn pain into purpose?

If you've been through something that's left you shaken — grief, betrayal, burnout, or loss — but you know there's still more you're meant to do with it, I'd love to support you. Through my 1:1 coaching, I help women process the hard stuff in healthy ways, rebuild confidence, and turn adversity into authentic strength — the kind that changes how you show up for yourself and the world.

You don't have to face it alone, and you don't have to wait until you "feel ready." Visit kategladdin.com/coaching to learn how we can work together.

When someone you care about loses someone they love, it's hard to know what to say. You want to comfort them, to make it better, but most of us were never taught how to show up in the face of raw grief.

After losing both my mum and sister in separate tragedies, I realized we're walking through one of the most universal human experiences - grief- with zero training. No wonder we're all fumbling through it.

In this episode, I'm sharing the grief education we all missed:

• Why we freeze up and don't reach out (and how to get past that)
• The well-meaning words that actually invalidate pain
• What "making it bearable" really means (vs. trying to fix it)
• The bear hug that taught me everything about true support
• How to check in months later when everyone else has moved on

I'm not coming at this from a judgy, preachy place—because none of us were taught this. I just want us all to do better now that we know better.

Whether you've avoided reaching out because you didn't know what to say, or you're grieving and feeling misunderstood—this one's for you.

Needing extra support?

If you're struggling to navigate intense emotions and wish you had support to help you process what you're going through in healthy ways, I offer one-on-one personalized coaching for women who are ready to stop stuffing their feelings down and start healing for real. Visit https://www.kategladdin.com/coaching for more info on how we can work together.

Ever open your laptop to work on that big project and suddenly find yourself deep in a TikTok scroll? Or decide that right now is the perfect time to snack instead of finishing that report? Yep, we've all been there, right? That's because procrastination isn't laziness, it's humanness.

In this deeply personal episode, I'm sharing the story behind my first tattoo: my late mother's heartbeat and my late sister's initial, permanently inked on my wrist in honour of them both taken too soon and as a reminder that we only get a limited number of heartbeats on this earth.

But this isn't just a tearjerker (though you might want tissues). It's a wake-up call wrapped in a pep talk you can return to again and again.

Because every heartbeat is a countdown. And most of us don't realize it… until we're suddenly out of time.

So why do we waste so many of heartbeats waiting to "feel ready"?

We delay the workout. We postpone the dream. We distract ourselves from the discomfort of growth. We let the toddler brain in our head call the shots.

But here's the truth no one teaches us:

You don't need motivation to start. You just need movement.

Inside this episode, I'm giving you 20 powerfully simple mantras that snap you out of procrastination and into action — even on the days you're tired, overwhelmed, or completely stuck in your own way.

You'll learn:

• Why resistance is actually a sign you're on the right path • How to show up even when you don't "feel like it" • The mindset shift that will change how you respond to discomfort • How to make future-you proud instead of panicked • How to use your heartbeats on what truly matters

This isn't about hustle culture or perfection. This is about honouring your life. Honouring the people you love. Honouring the moments you still have left.

Because the clock is ticking… and today is too precious to postpone.

If you're stuck, listen. If you're scared, listen. If you're done wasting your heartbeats… press play now.

Save this episode. Seriously. You'll want to come back to it every time procrastination creeps in. Jot down your favorite mantras, write them on sticky notes, put them where you'll see them when your brain starts negotiating with you about doing the hard thing.

Because future you deserves a high five, not a headache.

Resources I mentioned:

• Book a free clarity call with me: https://www.kategladdin.com/coaching
• Connect with me on Instagram: @kategladdin

Remember: Done is better than perfect. Progress over perfection. Always.

What if I told you that the rejection you fear most isn't coming from other people?

Most of us spend our lives trying to avoid hearing "no." We don't send the email. We don't make the call. We don't start the business, ask for the promotion, or put ourselves out there—because we're terrified of being rejected.

But here's what nobody talks about: there's a type of rejection that's far more painful than anything the world can throw at you. And chances are, you're experiencing it right now without even realizing it.

In this episode, I'm sharing a lesson my late sister taught me about rejection—one that completely changed how I approach fear, failure, and putting myself out there. She faced constant rejection as a professional dancer, yet somehow, she never let it stop her. And what she understood is something that successful people like J.K. Rowling, Oprah, and Steven Spielberg all figured out too.

In this episode, you'll discover:

• The two types of rejection we all face (and why one is guaranteed to keep you stuck)
• What your fear of failure is really costing you
• The one question that will change how you make decisions forever
• Why the most successful people are also the most rejected people
• How to finally stop playing small and start going after what you really want

If you've been holding back on something—whether it's a career move, a difficult conversation, or a dream you've been sitting on—this episode will shift everything for you.

Ready to stop letting fear run your life? Book a free 20-30 minute coaching call with me and let's talk through what's keeping you stuck and what your next step forward looks like. Schedule your clarity call here: https://www.kategladdin.com/coaching

You know those full-body, can't-catch-your-breath, snotty, ugly cries? The ones that leave you physically exhausted on the floor?

Yeah, let's talk about those.

Because here's what nobody tells you: crying isn't you breaking down - it's how you break through.

In this episode, I'm getting real about grief, tears, and why apologizing for crying is actually working against your mental health. Fresh off World Mental Health Day (and deep in my own grief journey), I'm breaking down the actual science behind why your body ugly cries—and why that's not only normal, it's necessary.

You'll discover:

• What's actually happening in your brain and body when you cry (spoiler: your body is way smarter than you think)
• Why those gulping, gasping sobs aren't a sign you're losing it - they're literally cooling your brain
• The three different types of tears your body makes (and why emotional tears are in a league of their own)
• How crying physically flushes stress hormones out of your system
• What it means if you're a "highly sensitive person" (15-20% of us are - and it's not a weakness)
• Why resisting tears actually keeps you stuck in pain longer

I'm sharing my own raw experience with grief - the morning floor cries, the wailing in nature, the moments where I literally can't breathe - because I want you to know: this isn't me falling apart. This is me healing.

Whether you're grieving a loss, navigating a breakup, dealing with work stress, or you've just hit your limit - your tears aren't weakness. They're your body doing exactly what it needs to do.

So next time you feel that lump in your throat? Let it out. Your nervous system will thank you.

Ready to stop apologising for being human?

If you're struggling to navigate intense emotions and wish you had support to help you process what you're going through in healthy ways, I offer one-on-one personalized coaching for women who are ready to stop stuffing their feelings down and start healing for real. Visit https://www.kategladdin.com/coaching for more info on how we can work together!

I'm grateful to be back after taking time off following the loss of my beautiful mum - and 2025 has been a year.

Everyone talks about gratitude when you're going through grief and hard times. "Just be grateful for what you have and still remains." And sure, gratitude is powerful. But I've discovered something deeper, something more perspective-shifting that's actually been saving me on my darkest days.

In this episode:

• The one thing that's different from gratitude (and why it matters when you're drowning in grief or overwhelm)
• The incredible story behind my new intro music (thanks Kevin Lowe!)
• Why your brain can hold grief and wonder at the same time
• A simple challenge that could shift everything today

Here's the truth: your brain naturally finds the awful. That's its job. But there's something else your brain can find too - if you know where to look.

Tune in to find out what it is.

If you're ready for real support (not fluff), I'm here to help you make sense of the pain, rebuild yourself, and gently take your power back—one choice, one breath, one brave step at a time. Book a free 30-minute coaching consult with me here: https://www.kategladdin.com/coaching

I know I've been MIA the past month, and I've recorded this episode with a broken heart to explain why. This episode is messy, raw and honestly I'm still in shock that I had to record it at all.. But I always want to keep it real with you guys about the realities of what we all go through in life.. and right now I am really going through it..

My Mum was truly one of a kind. The best parts of me, are her.

In honor of her generous heart and lifelong mission to uplift others, we've created the Julie Fitzsimons Legacy Fund at Sheridan College. This endowment will support students in the performing arts and athletics who are facing adversity—because that's exactly what Mum would have done.

To learn more or donate, click here.

On this page, please select 'Honor/Memorial' on the dropdown menu and put the name "Julie Fitzsimons" in the comments session.

To see my final photo with Mum under the most beautiful rainbow, click on my instagram here.

I want to say a heartfelt thank you to everyone who's reached out with messages of love and support.. I've been reading them all and all of your beautiful words have been giving me strength to keep holding on through this confusing and daunting time of adjusting to a new normal that feels anything but normal..

At the end of this episode, you'll also hear the podcast I had recorded just two days before my life flipped upside down. I've decided to release it along with this announcement because - well firstly I wanted you all to hear how excited I was to have my parents in town, it brought me so much joy - but also because even though my world feels so different now, the message still matters: how to stay commited to your goals when change gets hard.

In this episode, I walk you through the five emotional stages of change—an honest roadmap adapted from the work of psychologists Don Kelley and Daryl Connor. Whether you're chasing a fitness goal, launching a side hustle, or starting over after heartbreak, this is the truth no one tells you about what real change feels like.

You'll learn:

• Why motivation always fades—and what to do when it does

• How to recognize the infamous "Valley of Despair" before it swallows your dreams

• Why discomfort doesn't mean something's gone wrong—it means something's working

• What to expect at each stage of growth, and how to navigate it without giving up

I also share personal stories—from starting my speaking career to moving across the world on a dream and a visa—to remind you: you are not behind, broken, or alone.

You're just in the messy middle.

And that's where progress begins.

Life is too short to quit on the things that you truly care about, just because they're uncomfortable sometimes.

May my Mum and sister's legacies inspire you to be kind, be brave and be fully invested on living your best life. X kg

Let's be real—long distance isn't for the faint of heart. It's for the ones who are willing to cry on dog walks with sunglasses on. The ones who whisper we'll figure it out even when every plan falls through. The ones who know love is worth the effort—but still wonder, how the heck do people actually make this work?

So in this episode I dive into this topic that's close to my heart - the rollercoaster of long distance relationships. After navigating my own 2 year international long distance relationship with my now-husband Nate (including military life and visa challenges!), I'm sharing my top 10 tips for making the distance to turn Facetimes into forever. Just to be clear - I once said I never wanted to do long distance or date someone in the military.

But then one summer night in D.C., fate had other plans—and my Aussie heart fell for an American soldier.

From navigating 5-month stretches without seeing each other, to voice calls filled with tears, to the moment I saw him waiting for me at the bottom of the airport escalator… this episode is as raw and real as it gets.

If you're currently separated from your person or considering a long distance relationship, this episode offers practical strategies, emotional validation, and hope that the distance can actually strengthen your bond rather than break it.

• My unexpected journey falling for an American military man while living in Australia
• Why being "all in or all out" is crucial for long distance success
• How to focus on what you can control when apart
• The importance of sharing daily details to stay connected
• Why trust is foundational (and starts with trusting yourself)
• Creating shared rituals, mantras, and future plans together
• Using your "extra time" to invest in personal growth

And because every love story deserves a soundtrack, I'm sharing something deeply personal: the song I had written for Nate during our time apart. It carried us through the lonely nights and played at our wedding. I hope it carries you, too.

Whether you're already navigating the challenges of loving someone from afar or wondering if you should take the leap, this episode offers genuine encouragement from someone who's been there. Because while long distance may not be easy, the right person is absolutely worth it.

Need support? I've got a few free coaching calls open this month. Let's talk about how to keep your heart strong—no matter how many miles are between you: https://www.kategladdin.com/coaching

Ever been through a breakup that didn't just hurt emotionally—but physically? Like your chest was caving in or your stomach was in knots? You're not crazy. In fact, there's actual science behind that soul crushing pain.

In this episode, we dive deep into what's actually happening in your brain and body when your heart gets broken—and why breakup grief might actually be harder to heal from than grief after death.

If you've ever felt like you were "crazy" for not being able to "just get over it," this episode is for you. We'll explore the fascinating neuroscience behind heartbreak and give you the validation (and hope) you need to keep moving forward.

• Why your brain treats heartbreak like a literal drug withdrawal
• The science behind why breakups activate the same pain centers as physical injuries
• How the stress hormone cortisol wreaks havoc on your sleep, appetite, and immune system
• Why your brain gets stuck in rumination mode after a breakup
• The unique challenge of grieving someone who's still alive (and why it's harder than you think)
• How social media makes everything worse—and what to do about it
• The incredible power of neuroplasticity and how your brain can actually heal itself
• Practical strategies for working WITH your brain, not against it

If you're listening to this in the thick of heartbreak right now, please know: what you're feeling is valid, it's normal, and it WILL get better. Your brain is doing exactly what millions of years of evolution programmed it to do. Be patient with yourself. You're not broken—you're human. ❤️

And - you don't have to figure it all out alone.

If you're ready for real support (not fluff), I'm here to help you make sense of the pain, rebuild your confidence, and gently take your power back—one choice, one breath, one brave step at a time. Book a free 30-minute coaching consult with me here: https://www.kategladdin.com/coaching