The Kate Hamilton Podcast

In this episode of the Kate Hamilton Health Podcast, I’m thrilled to sit down with ultra-marathon runner and experienced coach, Claire Dunn.

With over 20 years of running expertise under her belt, Claire brings a wealth of knowledge to the table, sharing practical advice for runners of all levels. From beginner-friendly tips to advanced endurance strategies, we dive into everything you need to know about running smarter, staying consistent, and finding joy in the journey.

Claire and I talk about the mindset shifts that keep runners motivated, how to overcome common challenges, and why celebrating small wins can make a huge difference. We also explore her unique approach to nutrition for long-distance runners and the importance of tailoring your training to your personal goals.

Whether you’re just starting out, looking to avoid common pitfalls, or ready to tackle your first ultra, this episode is packed with actionable advice, personal stories, and inspiration to help you take your running to the next level.

[0:00] - Welcome to the podcast!
[0:12] - Meet Claire Dunn: Running coach, ultra marathoner, and endurance expert.
[1:07] - Beginner running tips: How to get started and avoid common mistakes.
[2:06] - Managing mindset: Staying motivated and embracing challenges.
[5:12] - Overcoming beginner struggles and sticking with it.
[10:21] - Why consistency matters more than perfection.
[12:08] - Setting realistic goals for growth and progress.
[18:33] - Exploring different running styles and finding what works for you.
[24:28] - Behind the scenes of Claire’s ultra-marathon experiences.
[28:07] - Building mental resilience: Hallucinations, fears, and pushing through barriers.
[35:21] - Why strength training is essential for every runner.
[40:16] - Nutrition tips for long-distance running: Fueling for success.
[47:17] - Striking the balance between weight loss and peak performance.
[51:47] - Defining health holistically: What does it really mean?

Links & Resources:

• Connect with Claire Dunn on Instagram here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this solo episode of the Kate Hamilton Health Podcast, I chat all things Christmas and managing Christmas!

I share actionable strategies for maintaining your health and fitness progress throughout the festive season without sacrificing enjoyment!

As Christmas approaches, it’s easy to feel overwhelmed, but in this episode, I explain that you CAN stay in control throughout December and how to avoid the all-or-nothing mindset and stay on track with your goals!

I also share tips for setting boundaries during holiday events to stay aligned with your goals.

• Why do drinking water, getting enough protein, and eating veggies still matter during the holidays?
• How to keep your energy up and feel good, even when things get busy.
• Two simple ways to handle calorie intake at holiday events without overthinking it.
• How to stay on track with your health goals while making the most of family time and holiday fun.

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health Podcast, I sit down with Karen Murphy, an online coach helping women over 40 redefine their health and fitness journeys.

Karen shares how personal tragedy inspired her shift from a high-pressure corporate career to building a purpose-driven life centered around wellness. We dive deep into the challenges - and rewards - of prioritising mental and metabolic health, building sustainable habits, and embracing resistance training as we age.

Karen’s story is filled with resilience and practical wisdom. Whether you’re navigating grief, reevaluating your priorities, or just starting your health journey, this episode is packed with actionable advice and heartfelt encouragement.

Listener Note: This episode includes a discussion of infant loss, which some listeners may find sensitive or triggering.

• What inspired Karen to pursue a career in health and fitness after personal loss?
• How can women over 40 balance health, family, and demanding careers?
• Why is resistance training particularly beneficial for women as they age?
• How do sugar and alcohol affect our overall health, and how can we manage their impact?
• What role do sleep and stress management play in achieving wellness goals?
• How can you build consistent, healthy habits without striving for perfection?
• What strategies help women navigate perimenopause and menopause with confidence?
• How do you define your “why” and use it to drive lasting change in your life?

Links & Resources:

• Connect with Karen Murphy on Instagram here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health Podcast, I chat with my friend and inspiring online fitness coach, Rosa Flaherty. Rosa shares her incredible story of losing 30 kilos, navigating body image struggles, and overcoming alcohol dependency to become a trusted voice in the fitness world.

We dive into the real-life challenges of sustainable fat loss, staying consistent with your goals at social events, and managing stress in today’s fast-paced world. Rosa also opens up about how social media influences our view of health and why authenticity and self-reflection are so important for holistic well-being.

If you're looking for inspiration and practical advice to create a healthier, more balanced life, this is the episode for you!

• How did Rosa transform her personal struggles into a thriving coaching career?
• What are the key principles for successful and sustainable fat loss?
• How can you balance fitness goals with an active social life?
• What role does self-reflection play in maintaining mental clarity and personal growth?
• How has Rosa’s relationship with alcohol impacted her health journey?
• What are the dangers of social media's influence on body image, and how can we combat them?
• How can we redefine health to prioritize authenticity and well-being over appearances?

Links & Resources:

• Connect with Rosa Flaherty on Instagram here
• Connect with Rosa Flaherty on TikTok here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode, I chat with Chloe Stevens, a highly experienced Women's Health Physiotherapist and Nutritionist with over 14 years of expertise in women’s health to discuss all things pelvic floor.

Chloe discusses her journey from maternity support to specialised pelvic health care, highlighting how nutrition can play a critical role in pelvic floor rehabilitation. This conversation isn’t just about exercises – it’s about a holistic approach to pelvic health, where lifestyle, diet, and practical, everyday adjustments are central to a healthier pelvic floor.

We also explore Chloe’s insights into essential pelvic floor exercises, the challenges women face postnatally, and the widespread need for education on pelvic health at every stage of life. Chloe tackles common concerns like stress incontinence and prolapse, shares actionable tips on strengthening the pelvic floor, and offers advice on when it’s time to seek professional help. From postural changes to stress relief, this episode is full of with expert guidance for a healthier, empowered life.

Key Questions Discussed:

• What role does nutrition play in pelvic floor recovery, and what foods can help?
• Why is pelvic health education so important for women across all stages of life?
• How can women effectively manage common issues like stress incontinence and prolapse through exercises and lifestyle changes?
• What are the best pelvic floor exercises, and how can you incorporate them into your daily routine?
• How does menopause impact pelvic health, and what can be done to support it during this transition?
• Why are breathing techniques essential for pelvic floor support, and how do they work?
• What simple changes can help alleviate constipation, and how can posture and hydration make a difference?

Links & Resources:

• Connect with Chloe Stevens on Instagram here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode, I sit down with Eimear Sheridan, a dedicated online nutrition coach and fitness enthusiast behind RX Nutrition, to discuss practical and sustainable strategies for achieving health goals!

Eimear shares her experience running 12-week nutrition challenges and her approach to balanced, mindful eating that supports both wellness and fitness aspirations.

We also chat about Eimear’s role as a personal trainer at Peak Performance Gym, where she’s helping clients build strength, work on conditioning, and train for Hyrox, a sport blending running and weight training.

We discuss what is involved in a Hyrox event, nutrition for various fitness goals, and how macronutrients and supplements can elevate performance.

Eimear also introduces us to the benefits of hot and cold therapy, including her own experiences with cold water therapy, and gives us a sneak peek into her latest venture, Sauna by the Lakes.

We finish with a discussion on community, happiness, and what it really means to be healthy.

Key Questions Explored:

• What inspired Eimear to start her journey as an online nutrition coach, and what can clients expect from her 12-week challenges?
• How does Eimear incorporate strength, conditioning, and Hyrox training into her sessions at Peak Performance Gym?
• What does a Hyrox Rocks workout entail, and what makes it unique?
• Which nutrition tips and macronutrient guidelines does Eimear recommend for both weight-loss clients and competitive athletes?
• How can supplements, including caffeine, be used safely to enhance performance, and what should we be aware of regarding caffeine and heart health?
• Why is hot and cold therapy beneficial, and how has Eimear personally integrated cold water therapy into her routine?
• How does Eimear view the importance of community and happiness in her own approach to defining true health?

Links & Resources:

• Connect with Eimear Sheridan on Instagram here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode, I chat about my path from the classroom to the world of health and fitness coaching!

After over 15 years as a primary school teacher, life took me on a whole new journey, and I share the ups and downs that brought me here. I talk about the challenges I faced along the way - dealing with anxiety, motherhood, and eventually finding my purpose in wellness. I also talk about those “aha” moments that came into focus, especially during the pandemic, and the steps I took to build a supportive community around balanced, sustainable living.

I also share my coaching approach and the KHH Coaching Curriculum, which is all about daily reflection, balanced nutrition, moving your body, and setting real, achievable goals. I discuss why I think flexibility, mobility, and embracing imperfection are key to a lifelong journey of health.

• Career change: Why I left teaching and the pivotal moments that led me to health and fitness coaching.
• Dealing with anxiety and motherhood: Navigating personal challenges and finding ways to prioritise mental and emotional well-being.
• Discovering my passion for fitness: How fitness and personal development opened the door to my new path.
• The change: How the pandemic provided the clarity I needed to pursue my coaching career.
• Building a community: The importance of genuine connections and creating a space for sustainable habits.
• KHH Coaching Curriculum: A holistic approach that includes nutrition, movement, reflection, and goal-setting.
• Top 10 steps for health and fitness: A roadmap to balanced, long-term wellness.
• Resistance training: Why strength and resilience are key components of physical health.

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode, I sit down with Rachel Conway, a running coach with a background in clinical psychology, to chat about the connections between running, mental resilience, and personal growth.

Rachel shares her journey from the business world to psychology, highlighting why she’s integrated running coaching into her practice and how psychology can play a transformative role in endurance sports.

We discuss practical insights around setting achievable, personalised running goals, a balanced nutrition plan, and incorporating strength training to stay injury-free.

Rachel brings a unique perspective to fitness, emphasising the importance of understanding your "why" and maintaining a holistic approach that nurtures not just physical health but also emotional and social well-being.

From beginner tips to advanced strategies, this episode is full of actionable advice for runners of all levels, ensuring you can make meaningful progress while avoiding burnout.

Key Questions Discussed:

• How can psychology positively impact endurance sports like running?
• What are the steps for beginners to start running without injury or burnout?
• Why is setting personalised fitness goals important, and how can runners find their "why"?
• What role does balanced nutrition play in achieving running success?
• How can strength training prevent injury when running and long-term endurance?
• What practical strategies can runners use to align their fitness goals with personal motivations?

Links & Resources:

• Connect with Rachel Conway on her Instagram here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode, I sit down with Jennifer Davy, a life coach specialising in Neuroscience, to explore mental health, self-empowerment, and the transformative power of self-reflection.

Jennifer opens up about her personal experience with postnatal depression and her inspiring journey from teaching to becoming a life coach. We dive into the mental health struggles she faced while building her business, and the strategies she used to overcome them.

We also discuss how decisiveness and self-compassion can reshape your behaviors, and how neuroplasticity can help rewire your brain for a more positive mindset.

This episode is full of practical tips for rejecting societal conditioning, improving self-talk, and embracing self-care, especially for women.

Whether you’re navigating your own mental health challenges or seeking personal growth, Jennifer’s insights will leave you feeling empowered and ready to take action.

• How did Jennifer overcome postnatal depression and transition into life coaching?
• What role does alcohol play in mental health, and how can we break free from its limitations?
• How can we use neuroplasticity to rewire our mindset and cultivate positive thinking?
• Why is self-talk so important, and how can it shape our behaviors and motivation?
• What practical steps can we take to challenge self-limiting beliefs and embrace personal growth?
• Why is prioritising self-care, especially for women, essential for mental and emotional well-being?

• Download Jennifer’s eBook here
• Connect with Jennifer Davy at wellbeingwarrior.ie

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode, I sit down with Kyran O’Neill, founder of Total Mental Performance, to discuss the world of mental performance coaching and overcoming life’s toughest challenges.

Kyran shares his journey through boxing, sales, and coaching, offering insights into the power of resilience, managing emotions, and overcoming feelings of inadequacy and stress.

We also tackle the societal pressures many of us face, the impact of alcohol on potential, and why health is more than just physical - it’s about personal fulfillment and giving back.

• How does Kyran’s background in boxing, sales, and coaching shape his approach to mental performance?
• What is the "Psychological Ferrari," and how can we harness it for mental clarity?
• Why is resilience more important than fearlessness when overcoming adversity?
• How do you manage stress and find balance amidst life’s pressures?
• What are the hidden challenges of balancing career and parenthood, especially for mothers?
• How can journaling and self-coaching tools accelerate personal growth and success?
• What role does alcohol play in limiting human potential, and how can we break free?
• How does Kyran define true health and mental performance in today’s world?

• Connect with Kyran O’Neill at his website
• Connect with Kyran O'Neill at Total Mental Performance
• Journaling for High Performers ebook - coming soon!

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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