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Have you ever felt like the world of sports and fitness has shifted from being about health and connection to constant competition and pressure? Like if you start running, people immediately expect you to sign up for a marathon?

This week, we’re joined by 22 year old rugby player and content creator Maria, known on Instagram as @MotivateWithMaria. Maria opens up about her journey with fitness, grief, and self-expression and how movement can be a healthy outlet rather than your whole identity.

We explore how fitness can serve as a release during tough times, especially in the face of loss, and how it doesn’t have to come with expectations or prove anything to anyone.

This episode is a reminder that it’s okay to take up space in the fitness world without chasing extremes and that healing and health can look different for everyone.

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Do you ever catch yourself feeling behind, or guilty that you aren't at your best version of yourself yet? 

The good news is that this is so normal, and sometimes you need a reminder that you are actually doing much better than you think. 

In this episode, we discuss and go into detail of 12 signs that show you you are doing much better than you think in your 20's! 

If you want a motivational pick me up, a comforting compliment, or a structured redirection, this episode is for you!

Enjoy!

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A strange little Saturday exercise, eyes closed, three mystery bottles, a friend with a case of flower drops, turned into a mirror I didn’t know I needed. 

I walk you through the mindset shift that followed, then break down five practical lessons that have reshaped my week and steadied my year. 

Since mental fitness is just as important as physical fitness, I knew we HAD to have an episode about it! 

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This week, we invited creator Amy Launder to come on and spill the tea that we need to hear. From run club culture and how to go alone, to being extremely vulnerable on social media and starting out on Instagram, all the way to her recent break-up from her long-term relationship which she has started vlogging about on social media. 

Throughout all of this, we discuss the importance of investing in your female friendships in your 20's and why you shouldn't make your purpose to be someone's partner. 

We talk about having different friends for different needs (joy, depth, or both), protecting your circle during romance, and reading inner “lack of peace” as a signal, not a defect.

Whether you are going through a break-up or not, this episode is for you. 

Enjoy!

@amylaunderliving

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Worry can silently destroy your twenties. As a self-proclaimed chronic worrier, I've spent countless hours fretting over everything from lunch choices to life-changing decisions, only to realize how much precious time this habit steals from us.

This episode dives deep into why we worry so excessively in our twenties. From decision making to fear of wasted potential, to comparison culture through social media, it can be difficult to be present all the time.

But the good news is that I have three practical strategies that have helped me compartmentalise my worries, and I am sharing them with you! 

If you want to have a clear idea of what needs to be worried about and what doesn't in your life, this episode is for you. 

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What's the deal with everyone asking what you're doing with your life when you have no clue yourself? 

Emily welcomes back her best friend Ellie to discuss the reality behind the social media-fueled side hustle culture that makes us feel inadequate if we're not maximising every aspect of our lives. 

Ellie hilariously recounts almost convincing herself to invest in parking lots after watching a TikTok video, despite not having any capital or experience!

Whether you're feeling overwhelmed by family members comparing you to successful peers, frustrated by well-meaning but unhelpful questions about your future, or simply trying to trust your gut when everyone has an opinion, this episode offers reassurance that you're not alone. 

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We have reached that dreaded moment where September has commenced and we have to face that summer might just be behind us...

Pub gardens, warm evening walks, and crisp Aperol Spritz's might not hit the same, and that's okay! 

The transition from summer to autumn affects countless people, sometimes triggering what feels like full-blown seasonal depression. Drawing from personal experience with winter blues that left me feeling numb and disconnected, this episode unpacks the reality of seasonal mood changes and offers practical strategies to maintain your emotional wellbeing as the seasons shift.

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Ever wonder why some people thrive under pressure while others shut down? Or why your laid-back friend drives your Type A brain insane? In this episode, we break down the four classic personality types: Type A, B, C, and D,  and how they show up in real life. 

From friendships to the workplace, knowing these patterns can help you communicate better, avoid unnecessary conflict, and build stronger connections. 

It’s not about putting people in boxes — it’s about understanding how we work, and how to work better with others.

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That simple two-letter word, 'no', might be the most powerful tool you're not using enough in your twenties. 

But what's the real cost of saying yes to everything?

This episode unpacks how to reframe "no" as an act of self-respect rather than rejection, and provides practical approaches to declining requests confidently: the direct no, the kind no, the boundary-setting no, and the no without over-explanation (because you don't owe anyone a five-paragraph essay justifying your decision!).

The most successful, respected people have mastered the art of saying no, and this episode will get you one step closer to being 'that' person. 

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Job hunting in your twenties is an emotional rollercoaster filled with rejection fatigue, imposter syndrome, and the pressure to compete in an oversaturated job market. 

And somehow we're all supposed to do it with a smile on our face?

In a stage of your life where uncertainty is the norm, it's hard to figure out if you should pursue something you are passionate about or commit to a job that allows you to fulfil your lifestyle choices. 

In this week's episode, we talk about the reality that no one prepared us for and offer useful strategies to maintain your sanity and self-worth throughout the process.

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