In this episode, we’re serving up September’s sassy card theme: One day your story will be someone else’s survival guide.
Hear why I chose this sassy card for September, and learn why your chaotic, unfiltered, real-life survival stories are exactly what the universe needs.
We’ll get into all the juicy stuff: What is your survival guide? Who are you writing it for? And a pep talk on why that wisdom you’ve learned deserves to be celebrated.
I’m sharing my five kickass tools for surviving life when thriving just isn’t on the menu—think “changing channels” for your brain, tiptoeing into discomfort, and more. There’s even a bonus tip I almost forgot about.
So—let’s get delightfully, wonderfully real about what it takes to keep surviving, one badass chapter at a time. Tune in, laugh along, and remember: you’ve survived 100% of your worst days. Yes, I know that is cliche... the rest of the podcast isn't.
Just the regularly scheduled sarcasm and sass—required accessories in the Kickass Life Project world :)
Depression and Fitness episode
Get ready to shake things up at “The Edge.” This isn’t about taking a wild leap off a cliff—it’s about discovering that sweet spot just past your comfort zone, where things get interesting, growth happens, and you actually feel alive.
We’re diving into what it really means to find your “edge”—that place where going through the motions ends and real momentum begins. Think: whizzing down a ski hill, gripping your poles, heart pounding, and realizing that sometimes letting go of control is exactly how you’ll find it again.
Spoiler: It’s not about grinding harder or chasing some unrealistic version of yourself. Instead, it’s about getting curious, making conscious tweaks, and learning to trust yourself a little more with every step.
Today, you’ll hear practical, feel-good ways to spot your edge in your workouts, meals, mindset, and everyday routines—no perfection required.
Whether you’re chasing a new habit, want to feel more connected to your body, or just want to shake off the autopilot, this episode will give you tools to make real, lasting changes—one small, intentional step at a time.
Ready to find out what happens when you meet your edge? Let’s jump in and ride that line together!
This episode is your intro to the Unfiltered Club — where your Monday gets a serious glow-up and your nostalgia for “choose your own adventure” books gets a grown-up, laugh-out-loud makeover!
I'm here to spill the tea on a one-of-a-kind storytelling experiment: seven wildly relatable women, all muddling through the glorious mess that is real life, and you—you fabulous human—get to call some of the shots.
Think breakup comebacks, perimenopause plot twists, and the kind of existential midlife musings you usually only admit to your BFF's.
Each week, our characters face juicy dilemmas, but only readers on my email list get to decide what chaos (or clarity!) happens next.
Will Casey spiral in a gym parking lot? Will Jo reclaim her post-divorce mojo? Does Marley finally figure out why she’s haunted by “wasted potential” vibes? The choice is yours.
So, if you want a Monday pick-me-up, a dose of real talk, or you just love low-key yelling advice at fictional women, grab your coffee and keep listening.
And don’t forget: I'm reading each chapter on the podcast but the best way to actually change the story (and maybe your own)? Get on my email list and vote on what happens next.
Welcome to Unfiltered Club—where you get to choose the adventure, sass and all!
Inspired by the legendary Sassy Card—“A wise woman once said, ‘f** this sht,’ and lived happily ever after”, we’re tossing fairy tale nonsense to the curb and rewriting our own happily ever afters with badass boundaries!
In this episode, we're busting myths, dodging guilt trips, and flexing self-esteem like it’s leg day at the gym. If you’ve ever wished you could communicate like a boss, say “no” without breaking a sweat, or even tell diet culture to shove it, you’re in the right place.
Get ready for practical wisdom, hilarious real-life examples, and some hard truths—with plenty of sass to keep you on your toes.
But the real plot twist is about tuning in to what your own body is telling you (hint: ignoring those hunger signals or run-down vibes is soooo last season). We're flipping the script on boundaries with your body and working with it as your ultimate partner-in-crime.
Subscribe, buckle up, and let’s ride into your boundary-filled future together because... you’re still on; keep riding!
Mentioned in this episode:
I’m getting interviewed in this episode! Part Two of my convo with Alyssa from Alyssa Katelyn Coaching is where she turns the tables and asks me about peri-menopause. 💪✨
We chat about hormone replacement therapy, debunking outdated myths, and finding ways to celebrate the wild rollercoaster that is perimenopause (despite the hot flashes).🌡️👋
Curious about how to ride the hormonal waves like a pro? I’ve got insights that will flip your understanding of your body's transitions—think less fear, more power. We're talking strength training over calorie cutting, the magic of consistent eating, and why knowing your menstrual cycle phases is pure gold. 🔄💃
Let's be real: menopause has been akin to Voldemort in conversation—feared and unspoken. But we're here to change the narrative and redefine this stage of life. It's not the end; it's an revolution, a rebirth, and yes, it's time to celebrate it. 🎉
Did you know even elephants and orcas go through menopause? Exactly. There’s s much we don’t know and we need to get curious. 🐘🐋
Tune in to find out how the power of knowledge and a positive, (but not toxic) mindset can make this transition smoother—and dare we say—kickass. Buckle up, gorgeous souls. It’s going to be one transformative ride. 🔥
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**P.S. correction: Elephants do not experience menopause, but Orcas and some species of whales do.**
Alyssa's freebie:
Your Four Phases and their Superpowers
Alyssa's Notion organizer:
Kate's menopause freebie:
Kate's menopause program:
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🎧 Hold onto your earbuds. Today’s episode is hotter than your morning coffee. You're getting a fly on the wall listen of a convo that spans generations— me, the Gen X'er heading into her peri-menopause years meets Gen Z Alyssa who's totally embracing her monthly cycle. We’re shaking up everything you thought you knew about cycle syncing and turning it into pure self-care magic.
Ever wonder why some days you’re conquering the world and others you’re binging Netflix in your comfiest PJs? Alyssa, from Alyssa Katelyn coaching, has cracked the code, and she’s here to spill the tea on how understanding your hormonal waves can transform you from “meh” to magnificent. This isn’t just another chat about “that time of the month” – it’s a masterclass in living life on your own terms, embracing self-compassion, and giving societal expectations a big ol' sassy side-eye.
Alyssa’s journey—from the ups and downs of birth control to discovering the power of cycle syncing—is her badass way of living the mantra of "F this bleep and living happily EVEN after". She’s sharing how syncing her life with her cycle turned her mornings into pure magic and her mindset into a powerhouse of positivity.
So whether you’re a Gen Xer heading into the next chapter of life or a Gen Zer just starting to figure it all out, Alyssa’s insights will hit home. Get ready to feel seen, heard, and totally empowered. This episode is bursting with practical tips, genuine laughs, and a whole lot of truth bombs.
Hit play, and let’s get this party started! 💖✨
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Your Four Phases and their Superpowers
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Understanding Your Body and Mental Health Connection! If you’re just tuning in, make sure to catch part one (episode 52) for the full scoop. I’m your host Kate, and today we’re diving into how to keep that fitness motivation alive, even when life is unfair.
We’re talking about building trust with your body, understanding how your menstrual cycle affects your energy and workouts, and the challenges of perimenopause. Plus, I'm sharing tips on being flexible and kind to yourself, especially when dealing with things like depression, anxiety, ADHD, or even those nagging muscle and joint pains.
We'll also touch on how childhood trauma and toxic relationships can throw a wrench in your motivation, but don’t worry—I’ve got some great advice for setting boundaries and finding joy in movement. The aim here?
Embrace those imperfections, build up your confidence, and tailor a fitness plan that feels just right for you.
So, grab your headphones, get comfy, and let’s get into it!
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Alright, sleepyheads and night owls, listen up! In this episode, we're talking to sleep consultant, Rebekka Wall. If you've ever found yourself struggling to prioritize sleep or celebrated pulling an all-nighter like it's a badge of honour, you're not alone. But guess what? It's time to kick those bad habits to the curb and get our sleep game on point!
Rebekka doesn't just talk the talk; she’s all about practical, fun ways to master the art of snoozing. From holistic health tips to ninja-level sleep hygiene strategies, we've got you covered. We'll uncover the gritty details of how disrupted sleep can wreak havoc on your focus, energy, mood, and even relationships. Plus, you’ll get the scoop on how to handle those external sleep saboteurs like parenthood and menopause.
Prepare yourself for some serious sleep wisdom—think magnesium magic, brain dumps, restorative yoga, and just the right amount of sass. 🌙✨ And don’t worry, we're keeping it real with Rebekka's golden rule: Yes, you CAN sleep well and still have fun. Now, isn't that a dream come true?
So grab your cozy blanket, hit play, and let’s get this sleep party started. You'll never look at your bedroom (or bedtime) the same way again. Tune in now and start living that kickass life, one restful night at a time! 🌛💤
Connect with Rebekka
@sleepwiseinseattle (IG)
Rebekka Wall is a certified adult sleep consultant with Sleep Wise Consulting and she is passionate about people prioritizing sleep and proper rest. As a wife and a homeschooling mother to three boys, Rebekka knows that the ability to live with more energy, less stress, balanced hormones, reduced mental fatigue, and achievable health goals are met through consistent, quality sleep. She has a special interest in how hormonal shifts throughout a woman's life - from puberty, pregnancy, post-partum, perimenopause and beyond, impacts sleep, and she is a huge advocate for providing realistic and sustainable tools for long-term success.
If you've ever found yourself caught in that frustrating loop of caring too much or not giving a damn about your fitness goals, you're in the right place. Today, we're cutting through the noise and getting real about what you need to get yourself off the couch and workout.
Trust me, I know motivation can be as elusive as a spare treadmill on January first, but guess what? We're flipping the script! We'll start with three easy peasy must haves, and then dive into the Yerkes-Dodson Law to crack the code on balancing stress and workout performance.
Here’s where it gets juicy—I’m giving you four counterintuitive but totally life-changing skills to up your game.
We'll dig into why you're skipping workouts and what problems they might be solving for you. Plus, I'll dish out some EFT tapping tricks that'll keep you grounded and zen, even on tough days. Oh and PS - no more beating yourself up or shaming yourself into action.
So, dumbbell up! We're about to shake off those motivational cobwebs, embrace the power of tiny steps, and get you back on track with a whole lot of kickassery (in a self-love way) Ready to dive in? Let's get this party started!
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Are you ready for a little magic minus the wands and fairy dust? Welcome to the Kickass Life Project, where today we're diving headfirst into the realm of the 'woo adjacent'. Get ready to roll up your sleeves and tap into something unconventional yet surprisingly scientific – EFT, or Emotional Freedom Technique, if you want to get all formal on us.
Today, we're stripping away the stigma and embracing the edge where hard science winks at energy work. It’s like emotional acupuncture without those pesky needles, and guess what? Your body's healing happy hour might just be a few taps away. Dubious? I love that about you. That's precisely why I've got some facts, figures, and a healthy dose of skepticism turned on its head.
Join me as we explore the wilds of your inner landscape, helping you bulldoze those emotional blockades affecting everything from your creativity to your confidence. Got worries about starting another health kick you’ll bail on by week's end? Tap that away, too! I’ll even let you in on the secret of how a setup statement transforms complaints into relief – all while keeping both feet firmly on the ground (and your eyes open).
So, whether you're seeking the symphony of a balanced mind, body, and spirit, or merely wanting to hush those midnight cookie cravings, this is the episode you can't afford to miss. Buckle up, – the Kickass Life Project is about to give you the playbook to feeling like a badass... science-approved! 🌟👊
Hit play and let’s get tapping!
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In this no-holds-barred episode, we're going to ditch those fairy tale fitness fantasies and delve into the nitty-gritty of how the fitness industry keeps us feeling like crap about ourselves.
Brace yourself as we peel back the layers and expose the manipulative tactics that have been lurking in the shadows. I'll be sharing insights on the correlations between toxic relationship tactics and those used in the fitness industry.
Get ready to have some "aha" moments as I shine a light on how these oppressive tactics might be affecting your own personal fitness journey.
We'll kick things off with a discussion on gaslighting, then talk about the insidious practice of hoop jumping and shifting goal posts.
But we won't stop there! We'll also dive into the damaging cycle of not-enoughness and how it keeps us trapped in a perpetual state of self-doubt and low self-worth.
And, of course, we're shining a spotlight on othering, isolating, and restricting — because, let's face it, they're all part of the toxic mix.
Last but not least, we'll tackle the dirty tactics of blame and shame. I'll shed light on how these destructive tactics are used to make us feel like we're the problem, all while perpetuating harmful, disordered eating habits and detrimental fitness practices.
Never fear! I won't leave you hanging amid the chaos. By the end of this episode, you'll walk away armed with knowledge and empowered with practical tips to reclaim your wellness journey. I'm not holding back in this one, so buckle up and get ready to kick those toxic tactics to the curb!
Grab your favourite beverage or put on your fav walking shoes and get ready for an episode that will leave you feeling sassy, sexy, and strong! Let's do this! 🌟
Your copy of the Toxic Tactics PDF is inside my empowerment vault. Click here to join for free
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Other episodes you might like:
39. 5 reasons to exercise that have nothing to do with changing your body
How is 2024 going? Have you set resolutions and dumped them? Have you set them and you're crushing them? Did you say F no to resolutions 'cause they don't work anyway?
Fun fact... it turns out the study proving most people give up on resolutions within the first few weeks is a very dated study that was done with a very small sample size. More up to date studies suggest that 46% of people who set resolutions are actually sticking with it six months later!
With that in mind, these are resolution and rebellion suggestions for 2024. Resolutions are the things I want to do more of. Rebellions are the things I want to do less of.
Let me know what you think of this list and what you would add.
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Blog post mentioned in the episode:
Get ready to embrace the rollercoaster ride of puberty 2.0 (menopause) with this episode of the Kickass Life Project! We're diving deep into the uncharted waters of menopause. Brace yourself for some sassy yet relatable conversations that will leave you feeling empowered and ready to navigate this phase of life with confidence. We're tackling three common symptoms of menopause and exploring how they relate to fitness. Get ready to kickass and discover strategies to manage menopause like a boss. It's time to let go of the suffering and embrace the badassery of unlocking this next level of your life!
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[00:01:31] Menopause, fitness, and breaking taboos
[00:05:23] Menstrual cycle variables make research complicated.
[00:07:48] Menopause impacts sleep, exacerbating symptoms. Prioritize sleep and manage stress for relief.
[00:11:53] 3 symptoms: digestive changes, body composition changes, weight gain.
[00:14:28] Body changes and the 3 estrogen types.
[00:17:09] How to influence body changes
[00:22:56] Hot flashes and 2 quick fixes
[00:25:55] The most important thing you can for your fitness in mneopause
[00:29:29] Menopause and your gut
[00:33:01] Menopause can be scary; here's what we can do tohelp
[00:34:13] Validating all menopause experiences is crucial, including milder ones. Researching symptoms and treatment is important.
Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/make-it-work License code: JKFEMFMAGWIIAYPA
On this episode of Kickass Life Project, we're looking at chat gpt and how it can help you create a fitness plan... but be careful... you don't know what you don't know! I've got a shocking experiment you can try with ghat gpt, google, or siri and the bias (aka sexism) built into the internet will shock you. When it comes to fitness, that leads to suggestions of lighter weights and higher reps for women's fitness plans. Spoiler alert: you can (and probably should) lift heavy things. We're also gonna talk about some of the latest research around menopause and fitness and my new VIP day offer :) Tune in to gain insights into breaking through gender biases in search engines and AI assistants, and get tips on working out like a woman.
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[00:01:55] Podcast intro written by AI
[00:04:00] AI technology can be a better counselor?
[00:09:15] the story of internet gender bias
[00:21:31] Unknowns about menstrual cycle and ovulation
[00:23:29] RED-S affects female athlete's energy levels
[00:27:32] Bias in GPT chat and search results
[00:31:59] Women building muscle
[00:34:55] Luteal phase affects mindset and fitness
[00:35:38] Accessible info: Your body, no bias
[00:39:53] Journey to self-love through fitness
AI calls this episode, Conversations with Yourself: An Exercise in Self-Love. I'm sharing my personal experiences with feeling gross in my body sometimes... even without any obvious reason. I'm gonna give you some tips and techniques for dealing with negative self-talk, including a roleplay exercise and writing with your non-dominant hand.
The importance of curiosity and meeting ourselves where we're at in order to truly change our mindset cannot be emphasized enough. "Meeting ourselves where we're at and understanding our own struggles can help us bridge the gap between two conflicting beliefs and truly change how we feel, rather than just saying words to try and convince ourselves."
[00:012:31] The Power of Curiosity: "If you want to help someone see a different point of view, you first have to at least try to understand theirs. And this is true whether you're talking to another person or talking to yourself. We do that with curiosity."
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[00:02:51] Different perspectives on feeling and identity.
[00:05:20] Resistance means I've taken too big step.
[00:08:17] Big emotions require prior steps, little tools.
[00:10:25] Trust is lost when we don't understand.
[00:14:10] Curiosity tips: ask questions, seek consent.
[00:17:05] Validation: a vital step to acceptance.
[00:23:11] Converse with self/body, consider support system.
[00:27:05] Talking to oneself out loud for clarity.
[00:29:20] Non-dominant hand writing unlocks quieter thoughts.
On this episode of Kickass Life Project, we dive into the importance of awareness and curiosity when making changes in our lives, specifically in the areas of mindset and fitness. We also discuss the power of curiosity in working through judgment, and the importance of using the right tone of voice when questioning ourselves. I'm gonna share my personal experience with fear and racing (trail running and bears), and encourages you to understand what their body needs before attempting to change it. Tune in to learn more about the AC Squared methodology and how it can be used to achieve your goals.
Resources mentioned in this episode:
3 steps to prove you're always doing your best (IG post)
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I am in love with this episode (even before I've finished recording it), because you are going to get access to my methodology for fitness and mental health. In simple terms, the answer to why everything fitness and mental health has felt so hard and the simple way to approach it that will hopefully blow your mind as much as it did mine.
I've called it the AC squared method and it start with a pyramid of needs where change is not the goal.
I've always believed that people don't often come to fitness just to change their body. They come to it because they want something in their life to feel different and they've been taught that changing their body is the way to achieve that.Myself and many others can promise, it is not. Change comes last and potentially more importantly, it is totally optional. You may opt to never work on that element... and that's ok.
Listen and enjoy :)
Resources mentioned in this episode:
Fitness Needs Pyramid social post image
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How to stop the fantasy reel in your head of how much better life would be if you'd only XYZ-ed, the difference between short term regret and long term regret and how feeling regret doesn't necessarily mean you've made the wrong decision, and my fav 5 min method for getting over regrets and moving on! Bonus: How to prove to yourself that you are always doing your best :)
My goal for this episode is that you won't regret listening to it lol
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Something you'll need to know for this episode is that I'm a huge fan of the Hitchhiker's Guide to the Galaxy by Douglas Adams. This episode is the 42nd episode of the Kickass Life Project and if you are also a fan of the HGG, you'll know that 42 is famously the answer to the ultimate question "what is the meaning of life, the universe and everything?"
We'll explore complete and utter randomness, rubbish, and a few nuggets of wisdom. There will be quotes galore plus 42 ways to make your next year EPIC.
Things mentioned in this episode:
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Gyms & fitness instructors will tell you that stretching = good things for your body. They will tell you that it is equally as important as cardio and weights. And yet... AND YET... where are the F*ing dedicated stretch spaces?!
Cardio machines, weight machines, bootcamp and spin class rooms... but no real estate set aside specifically for one of the most important aspects of fitness. Why not??!! Why the hypocrisy between telling us stretching matters but not giving it equal billing on the menu?
PS - I would love to be proven wrong about this stretching spaces rant, so please do send in your exceptions to the rule and please do leave a note in the suggestion box at your own gym if you find yourself listening and thinking, "OMG she's right and this is not ok"
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