When you're working towards something do you ever hit a bump in the and feel like you're back to square one?

But are you ACTUALLY back to square one?

In this episode, I’m talking about why checking in with yourself is so important when you’re on a diet or training plan.

Instead of just pushing through every challenge, it’s about understanding how there are many factors that can affect performance in any area of life

How once we take some time to check on ourselves we can treat ourselves with more self-compassion and less self-criticism.

How awareness is the key and without awareness you can't make lasting change

I also give a few tips on how you can bring more awareness to yourself and how you're feeling each day

If you have any tips I would love to hear them too!

The fitness industry is a thriving industry.. it's believed that it is worth over $130 Billion!

But has the fitness industry actually been helping or has it hurting your health?

In this episode, I speak about 4 major ways the fitness industry has been doing more harm than good, and how it's affecting your fitness journey.

Firstly I speak about the obsession with quick fixes that has led to extreme diets and rapid weight loss programs, promoting unsustainable habits that can cause long-term damage.

The danger of one-size-fits-all fitness plans is that they often ignore individual needs, leading to injury, burnout, and frustration.

How unrealistic body ideals constantly promoted by the industry fuel body image issues, low self-esteem, and unhealthy practices.

And finaly the industry also overcomplicates health and fitness with endless gadgets, supplements, and trends, making it feel overwhelming and out of reach for many.

I mentioned a previous episode about body dysmorphia and you can find it here:

https://open.spotify.com/episode/5RQuGYmmKwSpPjPdwC9jfc?si=5b60726d896f423a

Let me know your thoughts on the fitness industry, I'd love to start a conversation about it!

If you are interested in working with me you can find me :

*trigger warning talks of mental health and suicidal ideation*

Do you ever feel stuck? A bit listless? Or maybe you feel like you're just floating through life on autopilot?

Maybe you want to change that but just don't know how.

Today I speak to Sonya McAleer, a Confidence coach who found herself in this exact situation

We speak about her journey and how working as an equestrian coach the thing she would notice that people struggled with most was their confidence

How we don't realise how strong and resilient we are as equestrians

We speak about mental blocks and how even those who look like they've everything together have them too

She speaks about her own experience with mental health and through really looking at herself and questioning herself she was able to come out the other side of a dark time

About how throwing some grenades into her life was the only way to move towards the life she wants to live

We also speak about alcohol and what it's like when you don't drink (Sonya gave up drinking alcohol a year ago)

The role of alcohol and how we use it as a way to keep ourselves small

We go on to speak about the importance of liking yourself as you are your number one priority

Sonya finishes by reminding people to ask themselves the tough questions, it may not be fun, and you may not like the answers but you need to ask the questions

To find out more about working with Sonya you can find her:

Instagram: @innerbalance_sonya

Website (not yet live at the time of recording): www.sonyamcaleer.co.uk

Podcast: Set your Soul on Fire Podcast

*Trigger warning Talks of mental health and suicide*

Today's episode took me two attempts to record! I can't even blame technology for it either as I actually deleted the first recording myself!

In today's episode I wanted to discuss how I recently hit 10k followers on Instagram and what that really means

And the thing is... it doesn't mean a lot... it's just a number

I speak about how before I would have equated my self-worth to things like likes or followers

The tendency to think these numbers will change your life

How it's not really a lot in the grand scheme of social media following

That it's been a long journey to detach myself from these feelings

I then speak about world suicide prevention day which is the day this episode goes out

The guilt you can feel if you don't think "you have real problems" when you suffer from mental health

The importance of reaching out to people if you are feeling this way and that as much as friends and family mean well sometimes you need a professional

Checking in on friends and family when you haven't heard from them or even if you have just letting them know you're thinking about them

Contacting charities who help people with mental health if you don't feel like you have anyone close to you

I then come back to the 10k (did I mention I've 10k followers?) and things that I find will help if you are looking to grow your social media presence these are all also applicable to many areas of life.

I finish by reminding people that you do matter and life is better with you in it.

This is an article containing 8 Irish Mental Health Charities if you need help:

https://www.joe.ie/life-style/7-irish-charity-organisations-that-can-help-you-if-you-are-suffering-from-mental-health-problems-542173

Where I do therapy:

https://www.betterhelp.com/

Equitas article:

https://www.equitas.ie/coming-back-from-the-edge-is-possible/

Did you miss me? I am back recording after my summer break and ready to get rocking with Why Not?

I am starting with a solo episode and in the episode I am honest about why that is.

Today I went with no script, no plan just me and the mic.

I speak about taking responsibility for your actions and how making excuses is only really to make yourself feel better

The importance of showing up for not only others but also yourself

Knowing how to balance action and rest when it comes to your own mental health

I also talk about processing your emotions and how that can change everything for you

But none of this is really possible without being self-aware.. when you are in a tough place ask yourself questions as it can really get you out of that loop of despair

I want to say as well that I am not a therapist and I've learned a lot of this from going to therapy sometimes the simplest question can change your mindset on something completely

Maybe some of the things I speak out in this podcast will work for you and maybe they won't

I'd also love to hear some of your tools for managing mental health

And remember the bad times will pass so do not beat yourself up for having a tough time

Hopefully, this episode made sense too as it was a bit of a ramble from my end!

If you are interested in working with me you can find me :

Let's be honest, goal setting is easy

It's goal achieving that's the really tough thing to do

That's why in today's episode I talk about 3 things that I think are so important if you want to achieve your goals

This can be your health and fitness, In business or just in life

Now I'll be the first to admit that I am still learning how to do this.. It is not easy

I think as well that many of us may have it in one area of our lives but not others

Firstly I speak about Patience and how it's not just about waiting it's about being able to accept that things will take time while working towards your goals

I then talk about making tough decisions, anyone who you see as successful is constantly making tough decisions

This can be as seemingly small as skipping a night out in order to save money to as big as missing family events to work on a big project

We all know the saying "Nothing grows in the comfort zone" and we need to be able to make those uncomfortable decisions in order to grow

But both of these really ties into my final point which is how imperative it is to be able to delay gratification

Because we live in this instant world we expect everything to be that way and the fact is that is just not true

When working towards something there will be many bumps in the road, many setbacks and it will always take longer than you think it will

Being able to look towards the greater goal instead of being distracted by these short-term setbacks creates resilience and discipline which are needed to achieve anything worth having

Just a little heads up for listeners that this is the last episode until the start of September but I will be resharing some from the vault episodes over the next few weeks to keep you all going until the podcast returns!

If you are interested in working with me you can find me :

Let's be honest when it comes to social media it's hard for us NOT to compare ourselves to other people

But at what point does it become a problem?

Admittedly I was inspired to do this topic by another podcast.. the topic really resonated with me as I myself am not immune to a bit of social media comparison

I talk about my own experience with social media and how some things don't bother me and others really cut deep

That this can affect women way more and why

How curating your feed may not be the answer to this issue

That we need to remember that some of these social media stars work damn hard to even get to a point where you are comparing yourself to them

The negative effects it can have on your mental health and that if it is starting to really affect you you may need to go see a professional to help deal with it

I do like to mention that there are plenty of positives to social media so it's not all doom and gloom, just don't let it take over your life

I'd also love to hear your experiences and how you handle social media comparison

Where I do therapy:

https://www.betterhelp.com/

Do you set fitness goals?

This is something that has been running (pardon the pun) around my head since my half marathon the other day

As I've said before I wouldn't say I like running.. but I want to do it because it's both a physical and mental challenge for me

But having the goal of being able to complete the Achill half marathon was the thing that kept me going when I didn't want to train

But goals don't have to be about running... I speak about how goals can be anything but they have to be specific

How motivation comes and goes but it's those little wins that keep you on track

It's important that you set your goals for the right reasons and it's ok not to want to do something

I also speak about celebrating the little wins and how it's important that you don't let other people's achievements take away from your own

That it's ok to keep your goals secret until you're ready to share them

I finish by speaking about how important it can be to have a friend or a coach to help you achieve your goals it can make it easier to stay accountable but it can also be fun!

I've hummed and hawed about doing a podcast on this topic as I am by no means an expert in mental health... I can only speak about my own experiences

So with that in mind this is me sharing my own thoughts on my own journey, especially over the last year... I just hit record and went so it may be a little chaotic (like myself)

I speak about the guilt of feeling like you don't have "bad enough! problems in your life to be feeling how you do

How healing is a journey and things don't go away you just learn to handle them better so you shouldn't beat yourself up when you have a bad day

Therapy and how much of a difference it made to my life

And maybe the most important thing... if you are struggling don't feel like you are a burden by reaching out it could make all the difference

Also if you need someone to talk to don't be afraid to reach out to me even if you feel like it's nothing.. It's something to you

Where I do therapy:

https://www.betterhelp.com/

Equitas article:

https://www.equitas.ie/coming-back-from-the-edge-is-possible/

Something that I've noticed a lot recently in the gym is that people seem to think that I don't take rest days and this is far from the truth so today I talk about why they are important

Whether you're a seasoned athlete or just starting your fitness journey, it’s important to understand that rest is just as vital as the workout itself.

First, I talk about why rest days are essential. When we exercise, especially during intense workouts, we create tiny tears in our muscle fibers. and that without adequate rest, our muscles don't have the opportunity to heal, which can lead to overuse injuries, fatigue, and even burnout.

I speak about how Rest days help to balance the production of cortisol, Intense training can spike cortisol levels, leading to muscle breakdown and a weakened immune system. Rest is important for regulating cortisol

So, how do you know when to take a rest day? It's all about listening to your body. I speak about common signs that you might need a rest day

It's important to remember that rest doesn't mean you have to be completely inactive. You can get out about moving just make sure it's gentle

Rest isn't just physical. It's a time to recharge mentally as well.

Taking a step back can often lead to greater motivation and focus when you return to your workouts.

I really wanted to highlight that rest days are not a sign of weakness or lack of commitment.

They are a crucial component of any effective training program. By incorporating regular rest days, you’ll enhance your performance, prevent injuries, and stay motivated on your fitness journey.

If you are interested in working with me you can find me :