I’m starting this year the way I mean to go on — slowly and steadily. In this episode, I talk about how self body-shaming is deeply harmful. I share how learning that where your focus goes, energy flows completely changed my life. I also reflect on the fact that none of us are here forever, and why that matters when it comes to how we live and work.  This episode is a reminder to do the things you want to do, live fully, and leave work on time. Click play and let’s dive in.

After how popular our first Ask Trisha episode (episode 293) was, Trisha is back. In this Ask Trisha, we answer the questions you sent in — the ones about feeling drained after therapy, navigating family dynamics, supporting others without taking everything on, and making sense of the emotions that show up after loss. It’s an honest, practical conversation about protecting your energy, setting emotional boundaries, and learning how to care deeply without burning yourself out. As always, Trisha brings clarity, warmth, and common sense to topics that can feel heavy, helping you understand what’s normal and how to look after yourself through it all. About TrishaTrisha is a Psychotherapist and Manager of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service. To contact the Galway centre: 091 725750 galway@mindandbodyworks.com Click play and let’s dive in.

Every Christmas, well-meaning advice gets thrown around like confetti.Swap wine for gin. Skip meals so you can enjoy later. But this advice isn’t helping. In fact, it’s the reason so many women stay stuck in the same December–January cycle year after year. In this episode, I talk about the advice I will never give over Christmas — and why quick fixes, swaps, and control-based thinking don’t work long term. We’ll look at how diet culture sneaks in during the festive season, why all-or-nothing thinking ramps up, and what actually helps you stay steady, grounded, and well. This isn’t about being perfect over Christmas.It’s about breaking patterns, staying connected to yourself, and moving through the season without losing your footing. If you’ve ever thought, “I’ll just get back on track in January,” this episode is for you. Click play and let’s dive in.

In this episode I’m chatting about how I only changed when the pain of my own habits got too big to ignore. I was tired of feeling sluggish, bloated, unfit, anxious, trapped in excuses, trapped in cycles I kept promising myself I’d break.And instead of pretending everything was fine, I finally used that pain as fuel. That pain wasn’t a weakness — it became my turning point. Today, I’m breaking down how I turned the pain of my old habits into power… and how you can use your own pain as the push that gets you out of the patterns you’re stuck in. If you’re fed up with your own bullshit, if you’ve hit a point where you can’t keep living the same day on repeat, this episode is for you. Click play and let’s dive in.

How do you get out of old patterns and cycles that you’re stuck in? How do you talk to your adult children? And how do you stop self-sabotaging on a Thursday when you’ve been healthy all week? These are the questions I put to psychotherapist Trisha McHale on my latest podcast episode. Trisha has a real gift for getting straight to the root of things and explaining it in a way that actually makes sense — it’s why she’s been on the podcast so many times. Contact Trisha:www.mindandbodyworks.com Phone: 091 725750 Email: galway@mindandbodyworks.com Click play and let’s dive in.

Are you done eating crap and drinking too much over Christmas? This will be my 4th Christmas having a healthy one — enjoying myself in ways that aren’t food or alcohol related. I’m blessed. I feel like I’ve broken free from a toxic part of our society that gets pushed on us the second Halloween is over. The idea that we need to spend, eat, and drink to have a good time — and if we don’t, there’s something wrong with us or we don’t know how to have fun. Nobody feels good after overeating and over-consuming, so why do we keep doing it? If you’re sick of how you feel at the end of every December, this episode is for you. Click play and let’s dive in.

I used to feel so bad, stuck and trapped in so many unhealthy habits. It felt like no matter what I tried to do, I couldn’t get out of these patterns. I hated it. In this episode, I’m sharing how I went from feeling so stuck in these unhealthy habits to becoming fit, strong, centred, and calm. If you’re feeling stuck in old patterns and you want to take back control, this episode is for you. Click play and let’s dive in.

When life breaks you open, how do you find the strength to rebuild? In this powerful episode, I talk with Rachel Gotto — a woman who has faced unthinkable loss, illness, and recovery, and somehow found her way back to peace, purpose, and strength. Her story is raw, real, and deeply inspiring. If you’ve ever felt stuck, lost, or like you’re starting again from zero, this conversation will remind you that you can rebuild — no matter what you’ve been through. You can find Rachel at rachelgotto.com and on Instagram at @rachelvgotto. Her book, Flying on the Inside, shares her full story of survival, healing, and transformation. Click play and let’s dive in.

On holiday, I got the wake-up call I didn’t know I needed — not from my phone, but from the silence that came when I finally put it down. Somewhere along the way, I’d let my phone run my day — checking, scrolling, reacting, repeating. And I realised just how much energy, focus, and peace it was stealing. In this episode, I’m sharing what I learned from stepping back, the signs that your phone might be running you, and the simple changes that helped me take my focus and calm back. If you’ve ever said, “I don’t have time,” but spend hours checking your phone without realising it — this one’s going to hit home. Click play and let’s dive in.

Are you struggling to get fit and healthy? If you’ve got one foot in diet culture and the other half of you is telling yourself you don’t agree with it, you’ll keep going around in circles — because both of your feet are pointed in opposite directions. You need to make a choice.  Do you agree with diet culture — weighing yourself, tracking your food? Or do you disagree with it and stand against it?  This podcast episode will help you decide, and maybe help you finally become free from diet culture once and for all — so you can move forward and become fit, healthy, and strong.  Click play and let’s dive in.

If you’ve been overcomplicating your workouts, this episode will help you strip it back to what actually works. I’ll walk you through why so many women over 40 struggle to stay consistent, what’s really getting in the way, and how to simplify your routine so you feel fit, strong, and mobile again — without burning out or giving up. Here’s why you need to listen: You’ll learn what doesn’t work for women over 40 — and what to stop wasting time on. You’ll understand exactly how to train for strength, mobility, and energy that lasts. You’ll walk away with a simple plan you can start using straight away. This isn’t about doing more. It’s about doing what works — and keeping it simple. Click play and let’s dive in.

Nuala Moore is an Irish open water swimmer and adventurer who has pushed human limits in some of the most extreme conditions on earth. With two Guinness World Records and decades of experience in the ocean, she’s learned what fear, discomfort, and resilience really mean. In this episode, Nuala shares: What happens in the exact moment you face fear, and how to know if it’s protecting you or holding you back Why avoiding discomfort costs you more than facing it The lessons silence and solitude can teach when you’re stripped of all distraction The difference between just enduring and being truly resilient What the ocean has shown her about real limits — and the ones we create ourselves A powerful conversation about resilience, choice, and the strength you only find at the edge. You can get Nuala’s book Limitless at all great bookstores, and follow her on Instagram here: @numooreswim Click play and let's dive in.

I wasn’t out of control. I just knew something had to change. Wine had become the thing I turned to — for stress, overwhelm, holidays, Friday nights, everything. But at a certain point, I started to wonder… What is this actually costing me? In this episode, I share: The moment I said “I’m done” — and what scared me most about giving it up The identity wobble that no one prepares you for What life actually looks like when your evenings no longer revolve around wine If you’ve ever asked yourself, “Who even am I without it?” — this one’s for you. Click play and let's dive in. 

In this episode, I sit down with Hannah Holt, the woman behind High on Love — part love coach, part wake-up call, part warmest hug of your life. Hannah’s story and work are all about helping you say fuck it to the pressure, the should's, and the lists… and instead choose something far more profound: YOU. Through her transformational breathwork and her signature Fuck It Method, Hannah guides women to: Soften their hearts and reconnect with their bodies Rise into the knowing that “I’ve fucking got me” Live in a state of self-love and euphoric joy This conversation is raw, real, and empowering. If you’ve ever felt weighed down by expectations, Hannah will show you how to let go, breathe deeper, and finally feel high on love — because you already are enough. Experience High on Love 1:1 Breathwork Session A 60-minute Conscious Connected Breathwork journey designed just for you. A full-body “I’ve fucking got me” reset. September Intro Offer: Claim Your Space Here 10-Day Mini Retreat A high-touch, transformational reset — no suitcase required. Includes a 1:1 coaching session, 1:1 breathwork, and 10 days of voice-note support to help you shift patterns and choose love.Book Your 10 Day High On Love Retreat 3 or 6 Month Coaching The most intimate way to work with Hannah. Move through the Fuck It Method, rewire your patterns, and rise into a life you’re lit up by.Apply Here Click play and let's dive in.

In this episode, I’m calling out one of the biggest patterns that keeps women stuck: saying “life got in the way.” But you know what? — life is always busy. There’s always something pulling at your attention. But skipping your workouts, dropping your routine, or abandoning your healthy habits is still a choice — and one that leaves you feeling worse. This isn’t about blame. It’s about taking back your power. You’ll learn: Why “life got in the way” is often a sign of deeper habits How to stay consistent even when things feel chaotic What to do when you're tempted to give up This episode is your reminder that you can be fit and healthy even in a full, busy life — and that showing up because of the chaos (not in spite of it) is what changes everything. Click play and let's dive in.

Have you ever wondered why, no matter how hard you try, the weight just won’t shift?  I know that feeling all too well. For years I was stuck in the same exhausting cycle of starting over every Monday, eating well for a while, then crashing back into stress, wine and sugar. It wasn’t just about food or exercise.  There were hidden reasons I couldn’t lose the weight, and in this episode I’m sharing the 10 most brutal ones. These are the habits, thoughts and patterns that kept me overweight and stuck, and the shifts that finally set me free. Tune in because you’ll discover three big takeaways: the surprising reasons I couldn’t lose weight no matter how hard I tried, how stress and overwhelm had far more power over my weight than I realised, and the exact shifts I made that changed everything. Click play and let's dive in.

Are you pouring a glass of wine, reaching for food, or keeping yourself endlessly busy just to cope? I know what that feels like, because I did it too. Wine to switch off, food for comfort, busyness to avoid slowing down. I thought I was protecting myself from stress — but in reality, I was avoiding the deeper pain underneath. And it nearly broke me. Here are 3 reasons to tune in: Discover the hidden ways avoidance might be showing up in your own life (without you even realising). Learn the real cost of numbing with wine, food, or busyness — and why it keeps you stuck. Hear what happened when I stopped running from stress and started facing it — and how you can do the same. Avoidance feels easier in the short term, but it always comes at a high price. This episode will help you see what it might be costing you — and what’s possible when you choose a different way.Click play and let’s dive in.

Most people want change… but when the discomfort comes, they quit. You can either choose the temporary discomfort of building new habits — or live with the long-term discomfort of an unfulfilled, unhealthy, stuck life. In this episode, I’m asking you straight: are you choosing inner excellence, or are you settling for mediocrity? We’ll talk about: Why discomfort is the price of growth The difference between the short-term pain of new habits and the lifelong pain of staying stuck How to shift your mindset so you lean into the right kind of discomfort If you’re serious about building consistency, fitness, and peace of mind — this episode will be the wake-up call you need. Click play and let’s dive in.

If you’re feeling overwhelmed, exhausted, and no matter how hard you try, you just can’t seem to get organised… this episode is for you. In today’s chat, I’m sharing why the real problem isn’t your time management or how busy you are — it’s your boundaries. We’ll dive into the hidden ways you’re giving away your time and energy without even realising it, and why you keep saying yes when you know you should be saying no. I’ll walk you through three simple boundaries you can set this week that will instantly help you feel calmer, more in control, and finally able to focus on what matters to you. This is the stuff no one teaches us — how to protect your time, your energy, and your emotional space without feeling guilty. If you’re ready to stop running on empty and start showing up for yourself, you’ll love this one. Click play and let’s dive in.

Whether you’re showing up and doing the workouts — or avoiding them altogether — if exercise feels like a chore lately, you’re not alone. It’s not that you’re lazy. It’s not that you need more motivation. There’s something deeper going on — and in this episode, I’m diving into it. We’ll talk about: Why movement can start to feel flat, draining, or like pressure The emotional undercurrent that’s often missed (especially in women over 40) And how to shift the energy — so workouts feel doable, even enjoyable again If you’re stuck in that “I can’t be bothered” feeling, this will help you understand what’s really going on — and how to get your spark back. Click play and let’s dive in.