Optimise

A VERY quick lil mini episode for you, I was actually out walking a dog if you can hear the birds in the background 🤣

I wanted to share a very easy, very nourishing habit that I ABSOLUTELY LOVE to do at the end of my day to feel more content, fulfilled & that is ESPECIALLY important on the harder days!!!!! 

Dm me on IG @iamsophiekate or take a screenshot of you listening & tag me sharing your 10 good things for the day!!!! 

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 Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

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🍒 Wanting support with your health holistically? Improved energy, deeper sleep, regulated nervous system.. all the good things? 

1:1 holistic health coaching + mentorship available - dm me on IG to learn more

or enquire here
 
 
🪩 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 sit down with Kayla Cerda, an online strength and physique coach who’s currently deep in prep for her first bodybuilding competition. If you’re someone who’s wanting to change your body shape—or you've ever wondered what it really takes to reach a big physical goal—this one’s for you.

We dive into the truth about effort, discipline, and what actually moves the needle when it comes to body transformation. Kayla gets super honest about why she decided to compete, the biggest mental and physical challenges she's faced, and what this journey has taught her about herself.

💬 We chat about:

• What it really takes to change your body composition
• Why Kayla chose to enter her first bodybuilding competition
• The surprising challenges of being in comp prep
• The biggest lessons she’s learned along the way
• Common misconceptions about bodybuilding and body transformation
• What she’s missed the most while in prep
• Why effort isn’t a punishment—it’s the path to results

👯‍♀️ This one’s perfect for:

• Women who want to build strength and change their body shape
• Anyone curious about the reality of bodybuilding
• People who need a reminder that consistency, effort, and discipline do pay off
• Anyone stuck in the “I want results but I’m not seeing them” cycle

Find Kayla here 

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 Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

🎧✨🍋⚡️🌞🪩

🍒 Wanting support with your health holistically?

1:1 holistic health coaching + mentorship available - dm me on IG to learn more

 
🪩 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!

SOOO how is it 5 weeks until I run my first marathon... in HAWAII?!?!?

A little solo catch up episode sharing how the journey has been over the last 20 weeks!!! It has gone so fast but I have loved it!!

Sharing an insight into what I've loved, what I have felt challenged by & all the in between!! 

Are you training for anything?! Let me know in the comments or DM me on IG @iamsophiekate! 

Come and join me on Runna! Claim your first 2 weeks for free with my code RUNNADXHC619

https://web.runna.com/redeem?code=RUNNADXHC619

🎧✨🍋⚡️🌞🪩
 
 Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

🎧✨🍋⚡️🌞🪩

🍒 Wanting support with your health holistically?

1:1 holistic health coaching + mentorship available - dm me on IG to learn more or click the link above

 
🪩 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 episode I am joined by the amazing Kaitlyn Menere (again!), she is a crowd fave & an absolute wizard when it comes to anything related to the nervous system, our mind/body connection, emotions, all the things that help us feel more calm, clear & connected to ourselves.

I APOLOGISE if the audio isn't fab in this ep - dealing with island wifi/internet & thing's not working, plus my internet died at the end so don't mind the quite abrupt ending, Kaitlyn understood the assignment! 🕺🏼

We cover:

✨ What self sabotage actually is & why we do it 

✨ How to become aware if you are self sabotaging & what to do about it

✨ What emotions are & how to properly experience them

✨ Why it is so important to actually feel them & allow your emotions to be released

✨ Metaphysical manifestations of suppressed emotions (where they can show up in your body!)

✨ Kaitlyn’s current focus with her own health, optimisation & daily habits & practices she is loving!

Kaitlyn’s IG @kaitlynmenere

🎧✨🍋⚡️🌞🪩
 
 Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

🎧✨🍋⚡️🌞🪩

🍒 Wanting support with your health holistically?

1:1 holistic health coaching + mentorship available - dm me on IG to learn more

 
🪩 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!

Hey fam! In this episode, I’m coming to you straight from Gili (& the beach 🤣), my second home, where I’m staying for a month 🏝✨

Travel is honestly one of my highest values, and let’s just say… this isn’t my first rodeo 🤠

I’ve learned so many lessons from my trips over here (& all my other travel!) & (including packing way too much every. single. time.). 

So I wanted to share some of my biggest travel tips—especially if you’re thinking about coming to Bali or hopping over to the Gili Islands. Please do—it’s delish!!!!

What we cover:

✨ What to pack (and how to save space)
✨ The health-related essentials I never travel without
✨ Mindset + wellness tips so you don’t come home feeling rubbish
✨ Prepping your skin so you don’t get fried on day one
✨ Airport + arrival hacks to make your Bali trip smooth
✨ Extra Gili Island tips—how to get here & where to stay

Please DM me with any Qs I'm so happy to help!!!

PS the app I mentioned - DMinder - I don't know why it cut it out

Fodbods link for yummy protein bars & yum gut friendly snacks! SOPHIE15

🎧✨🍋⚡️🌞🪩
 
 Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

🎧✨🍋⚡️🌞🪩

🍒 Wanting support with your health holistically?

1:1 holistic health coaching + mentorship available - dm me on IG to learn more

 
🪩 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!

Q+A PART TWO!

I am currently on a tiny island in Indonesia with one of my besties Amanda so I invited her on the show for this special episode where we asked each other some insightful questions, some juicy Qs but also some absolutely silly & ridiculous ones

In part 2 we talk about:

 🕺🏼 What we do that makes each other feel appreciated

🕺🏼 Our next physical challenges

🕺🏼 Why it’s okay to love your body but want to change it 

🕺🏼 What we would be arrested for

🕺🏼 What we have googled recently that we shouldn’t have

🕺🏼 The advice we give to others we need to take ourselves

🕺🏼 The weirdest things in our travel bags 

+ more!

🎧✨🍋⚡️🌞🪩
 
 Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

🎧✨🍋⚡️🌞🪩

🍒 Wanting support with your health holistically?

1:1 holistic health coaching + mentorship available - dm me on IG to learn more

 
🪩 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!

WE MADE IT TO 50 EPISODES!!
 
& wow, this has to be my most chaotic episode yet 🤣

I am currently on a tiny island in Indonesia with one of my besties Amanda so I invited her on the show for this special episode where we asked each other some insightful questions, some juicy Qs but also some absolutely silly & ridiculous ones

We talk about:

Our bravest & most pivotal moments in life 

Our number one dream

When we feel like our truest selves

What our nervous system’s would say if they could talk?
 
Some hilarious rapid fire Qs

How we describe each other to people

+ more!

🎧✨🍋⚡️🌞🪩
 
 Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

🎧✨🍋⚡️🌞🪩

🍒 Wanting support with your health holistically?

1:1 holistic health coaching + mentorship available - dm me on IG to learn more

 
🪩 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’ve been feeling wired but exhausted, bloated after meals, snappy for no reason, or glued to your phone… this episode is for you.

Your nervous system might not be screaming for help — but it is whispering. 
Through your thoughts, your body, your digestion, your sleep.

In today’s solo pep talk, I’m sharing 6 subtle signs (or they may not even be subtle!!) your nervous system may be dysregulated — and simple, doable practices to help you feel calmer, safer, and more grounded in your body.

These are the exact foundations I teach my 1:1 clients, and honestly? This is the stuff I wish someone had taught me years ago.

And if you’re ready for deeper support, I’ve got something special for you — for the rest of June, I’m offering 1 MONTH FREE of 1:1 health coaching for new clients.

Details are at the end of the episode and in the links below 💛

IN THIS EPISODE, YOU’LL LEARN:

• Why racing thoughts in the morning aren’t “just anxiety”
• What your 3pm energy crash is really telling you
• The surprising link between digestion and feeling safe
• How your screen habits could be overworking your nervous system
• Small shifts that can make a big difference (starting today)

MENTIONED:

✨ 1 MONTH FREE 1:1 COACHING — Apply here
📸 Come say hi: @iamsophiekate
📩 DM me “Nervous System” on IG if you want to chat about what support could look like for you

🎧✨🍋⚡️🌞🪩

Try OPAL for 30 days and break your phone addiction!! Get it here

Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

🎧✨🍋⚡️🌞🪩

 
 
🪩 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!

We’re halfway through the year (how?!) and if you’re feeling off track with your health goals, this episode is your moment to pause, reset, and realign.

This isn’t just a fluffy pep talk — it’s your honest check-in, tough love nudge, and gentle reminder that you’re not behind… but nothing changes if nothing changes.

Whether you’re feeling stuck, scattered, or like you’ve let your own wellbeing slip — this episode will help you reflect on what’s been working, what hasn’t, and what gets to shift from here. Think of it like a mini coaching session and reset ritual in your ears.

What We Cover:

• The power of reflecting on your progress without shame
• Why awareness without action won’t create change
• Questions to honestly assess your energy, habits, and nervous system
• A guided reset to help you reconnect with what matters most
• The truth about why DIY doesn’t always work — and how support can change everything
• What it means to choose yourself now, not later

JUNE OFFER!!! save HUNDREDS of $$ on health coaching for new clients who join in June. DM on IG @iamsophiekate or fill this out & I'll be in touch to see if it's a good fit 

Get OPAL for free for 30 days & change your life 🕺🏼

🎧✨🍋⚡️🌞🪩
 
 Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

🎧✨🍋⚡️🌞🪩

 
 
🪩 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 small hack could be the missing piece to you feeling more satisfied, fulfilled & HAPPY when your head hits the pillow each night

We all have things to do in our day, whether it's work tasks, home tasks, business tasks, life tasks... & in this episode I share a way to make your "to do" list way more enjoyable & exciting

👯‍♀️ WANT TO SAVE HUNDREDS OF $$ ON 1:1 HEALTH COACHING? 💪🏼

I'm offering clients who join in June, 1 MONTH FREE!!

DM me @iamsophiekate

or fill this out

& we can have a chat about the option best for you!!!

🎧✨🍋⚡️🌞🪩

🪩 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!

🎧✨🍋⚡️🌞🪩
Connect with me:

IG: @iamsophiekate

Links: https://msha.ke/iamsophiekate

🎧✨🍋⚡️🌞🪩

🍒 Wanting support with your health holistically?

1:1 holistic health coaching + mentorship available - dm me on IG to learn more