Optimise

EEE! Simone from Salt and Ripple joins me on the podcast in this ep for a really honest conversation about what it actually looks like to build a brand from the ground up in such a saturated industry - & how staying deeply connected to your creativity, community and vision is what makes people truly connect to a brand.

We talk about Simone’s journey from studying fashion and textiles, to navigating an eating disorder, to eventually creating Salt & Ripple & then Salt Active - a brand now known for its instantly recognisable (& gorgeous) prints, beautiful quality and strong community feel.

This episode goes way deeper than just activewear. We chat about the behind-the-scenes pressure of running a business, the stress no one sees online, building something that actually feels aligned to you, and why human connection matters more than “perfect marketing.”

We also dive into:

•  The story behind Salt and Ripple & how the brand evolved over time 
•  Designing custom prints & what makes them stand out in a sea of activewear brands 
•  Building a loyal community & what really propelled her momentum
•  The emotional side of entrepreneurship and managing stress behind the scenes 
•  Growing from a small business into warehouses, staff and future retail dreams 
•  Upcoming launches, secret samples and the creative process behind new collections 
•  How unexpected exposure (like being on Survivor!! 👀) impacted the brand 
•  Advice for anyone wanting to start a brand or business

Salt & Ripple Website

Salt & Ripple IG

Simone's IG


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Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

hello my loves, today's episode I am sharing how SELF RESPECT and upholding my own standards and boundaries changed my health, life & self esteem/worth.

I went from someone who emotionally ate, cut corners, broke promises to myself, consistently made choices that was disrespectful to my body, mind & goals, & wondered why I didn't trust myself 🥲

to someone who has AMAZING health, LOVES who she is & how she shows up for herself... and it all comes down to the standards and boundaries I uphold.

This is NOT about being perfect. But when you EXPERIENCE how good you can feel, especially aligning your natural biology... your standards and boundaries become a lot easier to uphold.

I go through them on this ep after a post series I did, you can find them here:

Part 1

Part 2

Part 3

Let me know which ones landed for you, and if any didn't!!

Leave a coment below or send me a dm on IG here

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 Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

From Crohn’s disease and years of self-rejection… to learning how to fully accept, trust & love her body again 🤍

In this episode, I’m joined by Kate Montgomery to talk about her journey with chronic illness, body image, an ostomy bag, and the mindset shifts that completely changed her life.

We talk about:

• Being misdiagnosed for years before finally discovering she had Crohn’s disease
• What it was like living with constant pain, symptoms and feeling disconnected from her body
• The fear, shame and identity struggles that came with getting an ostomy bag
• Why she resisted surgery for so long.. and how it ultimately saved her life
• Learning to rebuild confidence, self-worth & trust in her body again
• Exposure therapy, body image, movement, mindset and healing
• The small mindset shifts and “thought ladders” that helped her stop spiralling
• How exercise became a tool for empowerment instead of punishment
• The importance of listening to your body & advocating for your health (huge!)

This conversation is such a beautiful reminder that healing isn’t always linear… & that sometimes the hardest things we go through become the very thing that reconnects us to ourselves.

Whether you’re navigating chronic illness, body image struggles, anxiety around your health, or just feeling disconnected from yourself lately, I think this episode will really speak to you 🫶

Find Kate on IG here 

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 Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In this episode, I’m joined by women’s health coach Rebecca Margaret for a really honest conversation about self-care, emotional health, routines, nervous system regulation, and what it actually looks like to stop abandoning yourself every day & CHOOSE yourself, day in day out.

We talk about the journey from self-loathing to self-respect, why health is so much more than supplements and wellness trends, and how the smallest daily habits can completely change the way you feel.

Rebecca shares how she created habits, rituals and non-negotiables that genuinely support her wellbeing, while we also dive into emotional processing, women’s hormones, cycle health, self-sabotage, and why becoming “healthy” is more about self-awareness and consistency than perfection.

If you’ve been feeling overwhelmed, disconnected from yourself, stuck in unhealthy patterns, or like you KNOW what to do but can’t seem to follow through - I think you’ll REALLY love this conversation.

We cover:

• Rebecca’s journey from self-loathing to becoming a health coach
• Why self-care is more than skincare & supplements
• The small daily habits that actually shift your energy
• Emotional health, nervous system regulation & self-sabotage
• Building routines that support YOU
• Women’s hormones, cycle health & understanding your energy
• Creating habits from self-respect instead of punishment

Timestamps
00:32 – Rebecca’s journey into health coaching
02:43 – Why basic acts of self-care matter
05:47 – Prioritising yourself without guilt
08:26 – Self-sabotage & emotional blocks
10:12 – The “Aging Like a Fine Wine” project
15:09 – The shifts she noticed from her routines
21:25 – Women’s hormones, energy & cycle health

ENJOY!!!

Find Rebecca here

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Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

This is a bonus ep where I was a guest on Ash Murphy's poddy - Good to Great. If you listened to the second last episode, I interviewed Ash on this podcast!

Enjoy x

"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 🙏"

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 Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Your phone can either support your nervous system… or completely dysregulate it.

In this episode, I’m breaking down how your phone is designed to keep you hooked, why it leaves you feeling overstimulated, and how to change it.

Because the goal isn’t to get rid of your phone, for most of us, we need them!! but we CAN set them up in a way that actually supports your health, focus, & sleep.

I’m sharing the exact changes I’ve made that have helped me feel calmer, more present, and less distracted throughout the day.

✨ In this episode:

•  Why your phone feels so addictive 
•  How it impacts your nervous system 
•  Simple ways to reduce overstimulation 
•  How to set your phone up to support your health 

Small changes make a big difference!!! 

If you’re ready to feel calmer, more energised, and actually in control of your habits - this is exactly what we work on inside my 1:1 coaching, enquire here 

Download Opal here

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 Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Ooo yeah of course you are in for ANOTHER treat with this episode with my gorgeous friend, and recently my own fitness coach, Ash Murphy.

If you’ve ever felt stuck in your body, like you’re doing “all the right things” but not seeing results, or constantly starting over every Monday - this episode is for you.

We dive into what actually works when it comes to fat loss, building muscle, and feeling good in your body, & it’s way simpler than you think.

We also talk about:

•  why the all-or-nothing mindset is keeping you stuck 
•  the underrated habits that actually move the needle (hello walkies!  👀) 
•  how to build a healthy relationship with food without restriction 
•  why consistency will always beat perfection 
•  and how to create a routine that actually supports your life 

If you’ve been feeling “off”, out of routine, or disconnected from your body… this will bring you back to basics in the best way 😍 

Find Ash here 

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 Connect with me:

IG: @iamsophiekate

Enquire about 1:1 holistic health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

If you are someone who 

😩 struggles to fall asleep

🥲 you constantly feel 'on', stressed, anxious

🙃 you find it hard to 'rest' 

🫩 or wake up already tired... 

THIS IS FOR YOU.

A really interesting analogy I heard recently..

Imagine from the moment we WOKE UP - we started running. And we didn't stop. We kept going, exhausted, fatigued, depleted... until we hit the pillow. 

We wouldn't do this to our bodies, so why do we do it to our BRAINS?!

Most people are go go go, non stop - constantly stimulated, consuming.. here's your reminder to TAKE SOME BRAIN BREAKS.

With some ideas of how. 

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 Connect with me:

IG: @iamsophiekate

Enquire about 1:1 health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Let's face it. The world is a lil wild right now. A lot that is out of our control, but there is a lot that STILL IS.

Reminders that you probably need to hear right now - to continue supporting your health, your self, your nervous system.

These are simple but FOUNDATIONAL.

Do not overlook.

Love ya x

Want support with your health? 1:1 holistic health coaching enquiry form here

Try Classpass for free! 

Try Opal (THE GOAT) fr 30 days free here

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 Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

A quick little check in as we enter 2026 and helping you have your BEST YEAR YET!! 

- Who do you need to be?

- What habits do you need to embody?

- Tips to set up your phone to support your goals rather than hinder them

- Other ways I'm ensuring my goals are top of mind & the ACTIONS I am taking to move towards them

#31 // FIND OUT your core values so you can optimise your life, satisfaction & fulfilment!

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 Connect with me:

IG: @iamsophiekate

Enquire about 1:1 health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!