⚠️ Trigger Warning: This episode contains a brief discussion about suicidal thoughts and mental health.

In this episode, Emily chats to Rosie Lees, fitness coach for busy women, about what it really takes to prioritise your health when life feels overwhelmingly busy.

Rosie shares her own journey from struggling with her health and fitness to rebuilding her confidence through movement.

Together, Emily and Rosie talk about why you don't need hours in the gym to get results, how to fit movement into a busy schedule, the importance of fuelling your body well, and simple habits that can make a huge difference to your energy, mindset and overall wellbeing.

They also chat about the afternoon slump, why hydration matters more than most of us realise, how to get started when you're waiting to "feel motivated", and how to cut through the overwhelming amount of health and fitness advice online.

In this episode, you'll hear about:

• Rosie's journey with health, fitness and mental wellbeing
• Why consistency beats perfection every time
• How to prioritise movement when you're busy
• Staying fit without a gym membership
• Simple nutrition tips to keep your energy up
• Beating the afternoon slump
• Why hydration is one of the easiest health wins
• Overcoming the mental block of getting started
• The link between movement, confidence and mindset
• How to avoid getting overwhelmed by conflicting health advice

Chapters

00:00 – Introduction and background
01:43 – Rosie's struggles with health and fitness
03:12 – Mental health and finding hope again
04:10 – Starting her fitness journey
08:04 – Prioritising movement and exercise
14:31 – Can you get fit without a gym?
16:58 – Healthy eating and nutrition
19:25 – Beating the afternoon slump
20:54 – Why hydration matters
25:29 – The biggest block to living a healthier life
28:16 – How fitness transforms your mindset
29:51 – Navigating health advice online

Connect with Rosie

You can find Rosie on Instagram at @rosielees_1, where she shares practical fitness, nutrition and mindset tips to help busy women prioritise their health without spending hours in the gym.

Download the AI prompts that accompany this episode!

How do you use AI to support you as a school leader without compromising on your authenticity?

In this episode of the Confidence Classroom, Emily discusses the use of AI in leadership roles, providing strategies to gain headspace, reduce decision fatigue, and enhance leadership capabilities. The episode emphasises the importance of maintaining authenticity while using AI and offers practical tips for leveraging AI tools effectively.

Takeaways

• AI can be used to gain headspace, reduce decision fatigue, and enhance leadership capabilities.
• Maintaining authenticity while using AI is crucial for effective leadership.

Chapters

• 00:00 Introduction to AI in Leadership
• 04:16 Gaining Headspace with AI
• 08:10 Reducing Decision Fatigue
• 14:21 Using AI to Enhance Leadership

In this episode, we're discussing exactly how to using 'closing loops' to reduce your overwhelm.

Once you learn this, you'll never approach a busy week in the same way again!

Download your 'Inbox Zero' resource to start setting boundaries with your emails: https://emilyarmstrong.myflodesk.com/sra6j5t6qz

Today we're talking all things reframing negative comments from parents, colleagues or even friends and family.

Emily shares with you the 3 questions that will help you reframe quicker and quicker every single time.

For all things confidence and mindset for women in education, follow Emily on Instagram here.

It's 5pm on a Sunday and something shifts. The weekend that felt okay suddenly doesn't. Your brain is already at school even though you haven't left the house.

That's what we're unpacking today - what's actually happening in your body when the Sunday Scaries hit, why it's not weakness, and four things to work through right now so you end this episode feeling different to how you started it.

Press play. Let's do this together.

In this episode we cover the six drivers of Sunday dread, how to identify which one is yours, and four steps to shift how you feel tonight - including the 5pm countdown and why the guilt about an "unproductive" weekend is keeping you stuck.

Follow me on Instagram if you're ready to finally lead with confidence, not guilt.

In this episode, Emily Armstrong explores the concept of gratitude and its impact on well-being, relationships, and resilience. She discusses the challenges of practicing gratitude, particularly for women in education, and provides practical strategies for incorporating gratitude into daily life.

Takeaways

• Gratitude is about noticing, not just feeling
• Practicing gratitude has physical, emotional, and relational benefits
• Gratitude can be a hugely powerful part of your self-development

Chapters

• 00:00 Practical Strategies for Gratitude

Download your Free People Pleasing Detox Here

In this episode, we're discussing the challenges of people pleasing, the biological and historical roots of this behaviour, and the impact of teaching as a vocation.

Takeaways

• People pleasing is a survival strategy
• Identity and self-care are important in overcoming people pleasing
• Understanding people pleasing triggers can help in setting boundaries
• Avoid giving people a blank check to your time and energy
• Pushing the comfort zone is key to overcoming people pleasing

In this episode I'm sharing the five strategies that have genuinely changed how I (and the women I coach) show up with confidence and self-belief. Even on the days when everything feels hard and the inner critic is in your ear.

These aren't generic tips you've heard a hundred times. These are the things that actually work for busy women in education who don't have hours to spend on their mindset but know something needs to change.

We cover:

The 90 Year Old Perspective - the one question that puts every fear into its proper place

The Second Thought Strategy -why your first thought is never the truth and what to do instead

The Wins Tracker - how to fight your brain's negativity bias with actual evidence of who you are

Comfort Zone Pushing - why self-belief is built by doing not thinking

Your Morning Routine - why this doesn't need to be Instagram worthy to work for you

Free resource mentioned in this episode: The Wins Tracker - your free one page tool to start collecting the evidence of who you actually are. Download it here.

Come and find me:

Instagram: @emilyarmstrong.co

If this episode resonated, send me a DM and tell me which strategy you're starting with. I genuinely love hearing from you.

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