In this episode of Unapologetically Wild, I’m diving into the balance between high performance and rest, and why so many women are getting it wrong.

We’ve been conditioned to believe that more output equals more success, but what I’ve learnt, both personally and through working with high-performing women, is that without rest, there is no sustainability.

I share a glimpse into my own day, moving between high-energy output and intentional stillness, and how learning to listen to my body has completely shifted the way I lead, train, and live.

We also explore the different seasons of life and business - building, consolidating, and expanding - and why understanding where you are allows you to move with more clarity and less pressure.

This episode is your reminder that rest isn’t something you earn. It’s something that allows you to hold more, lead better, and create from a place that actually feels good.

In this episode, I cover:

•  Why high-performing women often resist rest 
•  The link between burnout, injury, and overdoing 
•  Understanding your seasons of growth and expansion 
•  How small moments of rest build long-term capacity 
•  The connection between stillness and better decision-making 
•  Leading and living from a place of balance, not depletion 

Loved this episode?

Make sure you’re following Unapologetically Wild so you never miss an episode.

If this resonated, share it with a woman who needs permission to slow down, and leave a review on Apple Podcasts or Spotify to help more women step into sustainable success.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag

In this episode of Unapologetically Wild, I dive into what it really means to stand in your truth and express yourself fully, even when it feels uncomfortable.

This conversation was sparked by a card pull that led me into a deeper reflection around self-expression, leadership, and the courage it takes to stop filtering who you are. Because the truth is, a lot of us have spent years softening ourselves, people-pleasing, and holding things in just to feel accepted.

I share my perspective on why defending your truth is such a powerful part of personal growth, and how avoiding it can lead to suppressed emotions, disconnection, and frustration. We also explore the balance between compassion for others and staying anchored in your own values.

This episode is an invitation to stop abandoning yourself and start honouring what feels true for you, even if it feels messy, even if it’s misunderstood, and even if it challenges the people around you.

In this episode, I cover:

•  Why standing in your truth is essential for growth 
•  The hidden cost of people-pleasing 
•  How suppressed emotions show up in your life 
•  The role of compassion in self-expression 
•  Reconnecting with your authentic identity 
•  Creating deeper, more aligned relationships through honesty 

Loved this episode?

Make sure you’re following Unapologetically Wild so you never miss an episode.

If this resonated, share it with someone who needs the reminder to speak their truth, and leave a review on Apple Podcasts or Spotify to help this message reach more women.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag

What if the reason you feel stuck isn’t a lack of motivation… but a lack of capacity?

In this episode of Unapologetically Wild, I break down one of the biggest shifts that changed everything for me — understanding that you don’t need to do more… you need to create more space.

So many women are trying to push harder, stay motivated, and keep up with everything on their plate. But when your emotional, mental, and energetic capacity is maxed out, no amount of motivation will move you forward.

In this conversation, I share insights from my event She Remembers and the powerful transformations I’ve witnessed when women allow themselves to slow down, release pressure, and reconnect with who they truly are.

We dive into the subconscious patterns that keep you overwhelmed, the expectations that are quietly draining your energy, and how to start letting go of what no longer serves you so you can actually move forward with clarity and ease.

This isn’t about doing more. It’s about creating the space to become who you’re meant to be.

What You’ll Learn

•  Why capacity matters more than motivation 
•  The real reason you feel stuck or overwhelmed 
•  How to identify what’s draining your energy 
•  The power of support and not doing it all alone 
•  How small, consistent steps create lasting change 

Subscribe & Connect

Subscribe for more conversations on personal growth, leadership, and living unapologetically.

Share this episode with someone who’s feeling overwhelmed — this might be exactly what they need to hear.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag

What if the thing holding you back isn’t what you’re doing… but what you’re not allowing yourself to receive?

In this episode of Unapologetically Wild, I dive into a pattern I see so often in high-performing women — the ability to give endlessly, but the struggle to truly receive.

Whether it’s support, compliments, opportunities, or even rest… so many of us have been conditioned to believe we have to do it all on our own. That independence equals strength. But the truth is, constantly giving without allowing yourself to receive leads to burnout, disconnection, and limitation.

In this conversation, I share my own journey — from my time in the military where I resisted support, to learning how powerful it is to actually let people in. I also explore how this shows up in business, relationships, and everyday life, and why shifting into a more balanced dynamic can completely change your capacity, creativity, and results.

We talk about community, vulnerability, and the deeper mindset shifts required to move from scarcity into abundance — because receiving isn’t weakness, it’s expansion.

Key Takeaways

•  Why high-performing women struggle with receiving 
•  How overgiving leads to burnout and disconnection 
•  The link between receiving and abundance 
•  How to shift your mindset around independence and support 
•  Simple ways to start allowing more into your life 

Subscribe & Connect

Subscribe for more conversations on personal growth, leadership, and living unapologetically.

Share this episode with a woman who needs permission to receive more — because you don’t have to do it all alone.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag

In this episode of Unapologetically Wild, I’m diving into what health really means — beyond workouts, routines, and surface-level habits.

For a long time, I viewed health through the lens of fitness and performance. But through my own journey — from my time in the Australian Defence Force to stepping into a more holistic way of living — I’ve come to understand that true health is so much deeper than that. It’s not just about how you train your body, but how you support your mind, regulate your nervous system, and connect to something greater than yourself.

In this conversation, I explore the integration of mind, body, and soul, and how each plays a vital role in your overall wellbeing. I talk about the impact of your environment — the people you surround yourself with, the spaces you’re in, and the energy you’re exposed to — and how these factors shape your health more than you might realise.

This episode is an invitation to look at your life as a whole. To move beyond quick fixes and start creating a way of living that actually supports you long-term. Because sometimes the most powerful thing you can do for your health is slow down, listen, and choose differently.

Key Takeaways

• Health is more than physical fitness — it’s the integration of mind, body, and soul.
 • Your environment plays a significant role in your overall wellbeing and energy.
 • Growth often requires stepping into discomfort and embracing change.
 • Nervous system regulation is a key part of sustainable health and resilience.
 • Intentional living creates a foundation for long-term wellbeing and alignment.

Resources

Follow Unapologetically Wild for more conversations around holistic health, personal growth, and aligned living.

Connect with me on social media for insights, coaching, and upcoming offerings.

Explore programs and services designed to support women in building a more aligned, holistic approach to their health and life.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag

In this episode of Unapologetically Wild, I dive into the power of storytelling and why sharing our experiences is one of the most impactful ways we can connect, lead, and inspire others.

This conversation was sparked by my recent experience speaking at a corporate event for International Women’s Day, where I shared parts of my journey navigating leadership in a male-dominated environment during my time in the Army. It reminded me how powerful it can be when we choose to open up and share our stories — not just the highlights, but the challenges and lessons along the way.

I reflect on how storytelling has shaped my own path and the moments that helped me recognise the impact our words can have. From being unexpectedly asked to mentor athletes early in my career to learning how vulnerability can strengthen leadership, this episode explores how our lived experiences can create meaningful connection and empower others.

Throughout the episode, I also explore the deeper roots of storytelling — how communities throughout history have used stories to teach, connect, and heal. When we share our stories openly, we create space for others to feel seen, supported, and inspired to do the same.

Key Takeaways

• Storytelling is one of the most powerful ways to create connection and inspire others.
 • Vulnerability in leadership can build trust, openness, and stronger communities.
 • Sharing achievements and lessons openly can motivate others to pursue their own growth.
 • Personal stories help create a sense of belonging and support among women.
 • Reflecting on your own experiences can deepen self-awareness and personal development.

Resources

Follow the Unapologetically Wild podcast for more conversations around leadership, personal growth, and women stepping into their voice.

Connect with Kadi Sonntag on social media for updates, speaking engagements, and upcoming events.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag

In this episode of Unapologetically Wild, I’m sharing the story of how my greatest fear became one of the most powerful directions in my life.

Public speaking used to terrify me. The thought of standing in front of people and using my voice felt overwhelming and deeply uncomfortable. But through a series of experiences, from school leadership roles to joining organisations like Toastmasters and later serving in the military, I slowly began to transform that fear into confidence.

This episode is a reflection on how the things that scare us the most often point directly toward the paths we’re meant to explore. I talk about the mindset shifts that helped me move through fear, the importance of persistence when developing a new skill, and how stepping into uncomfortable spaces can unlock parts of ourselves we didn’t even know existed.

If you’ve ever felt held back by fear, this conversation is an invitation to look at that fear differently. Sometimes the thing that feels the most uncomfortable is actually guiding you toward your greatest purpose.

Key Takeaways

• Fear can often act as a compass pointing toward areas of growth and purpose.
• Skills that feel uncomfortable at first can become powerful strengths through consistent practice.
• Leadership and personal development often require stepping beyond familiar comfort zones.
• Owning your voice is especially powerful for women navigating male-dominated environments.
• Persistence and curiosity can transform fear into confidence and capability.

Listen, Subscribe & Connect
If this conversation resonated, make sure you listen to the full episode and subscribe to Unapologetically Wild so you never miss an expansion moment. Share it with a woman who needs to understand that she’s not broken — her nervous system has just been protecting her. And if you’re ready to go deeper, reach out and explore how we can work together.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag

In this episode of Unapologetically Wild, I’m diving into the nervous system — what it is, how it shapes our reality, and why so many high-performing women are unknowingly living in dysregulation. I unpack how our past experiences, perceived traumas, and early conditioning wire our responses to safety, success, visibility, and even love.

I share both my personal experiences and professional insights into fight, flight, and freeze responses — and how they show up in everyday life. From imposter syndrome to overworking, emotional shutdown to hyper-independence, so many of our patterns aren’t personality traits — they’re protective mechanisms. And when we understand that, everything shifts.

This episode is about building awareness with curiosity, not judgment. I explore the power of self-compassion, reconnecting with your younger self, and learning how to regulate your nervous system in a way that supports your ambition rather than sabotages it. I also speak about co-regulation in relationships and the importance of balancing masculine structure with feminine flow in both business and life. When we understand our nervous system, we reclaim our power.

Key Takeaways

• Trauma is deeply personal and subjective — your body responds to perceived safety, not logic.
• Fight, flight, and freeze responses can shape patterns like overachievement, avoidance, or emotional shutdown.
• Curiosity and self-compassion are foundational to healing and nervous system regulation.
• Balancing masculine and feminine energy creates sustainable success and emotional resilience.
• Co-regulation in relationships impacts both partners — your nervous system doesn’t operate in isolation.

Resources

• Follow Unapologetically Wild for ongoing conversations around nervous system health, feminine leadership, and emotional resilience.
• Connect with me on Instagram for deeper insights, embodiment tools, and mentorship opportunities.
• Explore coaching containers designed to support high-performing women in nervous system regulation and aligned leadership.

Listen, Subscribe & Connect

If this conversation resonated, make sure you listen to the full episode and subscribe to Unapologetically Wild so you never miss an expansion moment. Share it with a woman who needs to understand that she’s not broken — her nervous system has just been protecting her. And if you’re ready to go deeper, reach out and explore how we can work together.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag

In this episode of Unapologetically Wild, I’m diving into the energy of the New Moon and what I call the Year of the Fire Horse — a season of shedding, rising, and stepping into bold action. This conversation is about identity shifts. It’s about allowing old versions of yourself to fall away so you can fully embody the woman you’re becoming.

I share my own evolution — from my military and fitness background into holistic leadership, energetics, and embodiment work — and how every expansion required me to release something first. Letting go of outdated identities isn’t always comfortable, but it is necessary. Growth asks for courage. It asks for vulnerability. And it asks for action before you feel fully ready.

In this episode, I explore the power of mind-body-soul alignment and how listening to your body is often the gateway to your next level. I speak about courage being born from fear, about creating your internal reality before you see it externally, and about making bold moves without waiting for permission or proof. This is your invitation to shed what no longer fits, trust your energetic gifts, and move forward with conviction.

Listen, Subscribe & Connect

If this episode resonated with you, make sure you listen all the way through and subscribe to Unapologetically Wild so you don’t miss what’s unfolding this season. Share it with a woman who’s ready to shed her old skin and rise. Come and connect with me on Instagram, and if you’re feeling called to go deeper, explore my coaching, embodiment, and energy work offerings. This is the season of bold moves.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag

In this opening episode, I’m stepping into a new era of Unapologetically Wild and setting the tone for what’s to come — deeper conversations, louder voices, and more women owning who they truly are. This season is all about embodiment, expression, and releasing the conditioning that has kept so many of us small, quiet, or “palatable.” As we move into what I call the year of the fire horse, I’m inviting you to rise with me.

In this episode, I reflect on my own journey with voice and visibility — from being a young girl terrified of public speaking to becoming a woman who now uses her voice as a tool for leadership, healing, and empowerment. I share pivotal moments from my Army career, the perfectionism I had to unlearn, and the courage it took to stop being the “good girl” and start being fully expressed. This episode is an invitation to look at where you might still be silencing yourself and to begin choosing bold, unapologetic self-expression instead.

About Kadi

Meet Kadi Sonntag, the unapologetically wild woman leading the charge on living life boldly and breaking free from the limits society tries to set. Born in Maitland in 1992 and raised in Newcastle, Kadi’s love for sports (anything but school!) started early.

From swimming at a national level to competing in high jump at nationals and playing representative basketball, Kadi was always moving, growing, and pushing herself. In high school, she was the sports and school captain, proving leadership comes naturally.

At 19, Kadi took a leap and joined the army, starting as an admin clerk and eventually becoming an army physical training instructor in 2019. She’s served on peacekeeping missions in the Middle East, taken part in exercises in Asia, and now holds the rank of sergeant. Talk about resilience!

When she’s not leading in the military, Kadi’s got her sidekick—her dog Piper—and she’s all about empowering women to tap into their inner strength, unleash their wildest selves, and live unapologetically. Whether she’s playing for the Defence National Basketball Team or sharing her journey on Unapologetically Wild, Kadi is here to help women break free, find their power, and live on their own terms.

Connect with Kadi: @kadi_sonntag