The Kate Hamilton Podcast

This week I'm sitting down with Maria McCarthy, online coach and personal trainer (Miss Mac Fit), and this one goes deep. Maria's fitness journey began with a wake-up call: severe work stress caused head tremors, which disappeared once she left the role. She shares how she gained 45kg in pregnancy, struggled postpartum during COVID, and then lost 45kg over four years by learning nutrition rather than following restrictive meal plans. We get into what makes results last: identity-based habits, discipline, your "bare minimum," and finding movement you genuinely enjoy. Maria also gives an honest look at a 16-week photo shoot prep, going from 79.4kg to 68.4kg and rebounding to 71kg, and we talk about why 1200 calories fails and how to avoid the yo-yo cycle. Then we go into manifestation, environment, mentorship, and the moment Maria won €50,000. If you've ever felt stuck in the diet cycle or wondered what it takes to build something that lasts, this one's for you. Time Stamps: * 00:00 Meet Maria McCarthy * 02:07 Stress Tremor Wakeup Call * 07:10 Holistic Healing And Pregnancy * 08:44 Postpartum Weight Loss Reset * 12:36 Sustainable Fat Loss Lessons * 15:11 Identity Habits And Your Why * 19:05 Bare Minimum Consistency * 20:24 Finding Movement You Love * 32:01 Photo Shoot Prep Reality * 38:55 Reverse Diet After Shoot * 40:48 Avoiding Yo-Yo Dieting * 41:59 Why 1200 Calories Fails * 43:50 High Calorie Deficit Logic * 46:46 Sustainable Foods You Love * 48:33 Simplify Meals For Success * 50:44 Environment And Support * 51:32 Manifestation And Obsession * 53:59 Manifesting Australia And NYC * 59:49 Oprah Event And 50K Win * 01:05:16 Turning Vision Into Action * 01:14:14 Health Means Balance * 01:15:31 Final Thanks And Call To Action Links & Resources: * Instagram - Maria McCarthy here [https://www.instagram.com/missmacfit/?hl=en] * Apply for LeadHer business mentorship here [https://www.katehamiltonhealth.com/business] * Apply for NourisHer health & fitness coaching here [https://www.katehamiltonhealth.com/coaching] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with my Kate Hamilton Business Instagram here [https://www.instagram.com/katehamiltonbusiness/] * Connect with Kate Hamilton Business Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with my Kate Hamilton Health Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Kate Hamilton Health Facebook here [https://www.facebook.com/profile.php?id=61590825177123] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

This week I'm sharing what's been happening behind the scenes in NourisHer and LeadHer, including some exciting news: our first in-person LeadHer event is coming! I also recap my day at the Herology Hub, with brilliant talks on fertility, endometriosis and menopause, and why it matters so much to check who's really behind the health advice and products you see online. In the second half, I break down my approach to supplements. The foundations come first, supplements support a healthy lifestyle rather than replace one, and getting your bloods checked every 6–12 months beats blanket recommendations. I share the supplements I take and rate: * A good quality multivitamin * Magnesium, especially for sleep and perimenopause * Omega-3s, if you're not eating oily fish twice a week * Creatine monohydrate (not just for gym bros!) * Protein powder, ideally a whey isolate I also tell you where I buy them. If this helps, send it to a friend who's standing in the supplement aisle feeling overwhelmed! Timestamps: 00:00 Weekly Reflection Kickoff 00:35 LeadHer and NourisHer Updates 01:52 Women Supporting Women 03:41 Herology Hub Event Highlights 06:25 Authenticity and Trust Online 09:44 Supplement Basics and Bloodwork 13:07 Multivitamin and Magnesium Picks 16:27 Omega-3 and Inflammation Explained 20:48 Creatine Benefits Breakdown 22:44 Protein Powder Practical Tips 26:57 Wrap Up and How to Connect Links & Resources: * Apply for LeadHer business mentorship here [https://www.katehamiltonhealth.com/business] * Apply for NourisHer health & fitness coaching here [https://www.katehamiltonhealth.com/coaching] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with my Kate Hamilton Business Instagram here [https://www.instagram.com/katehamiltonbusiness/] * Connect with Kate Hamilton Business Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with my Kate Hamilton Health Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Kate Hamilton Health Facebook here [https://www.facebook.com/profile.php?id=61590825177123] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

This week I'm joined by Leanne Keane, personal trainer, online coach and breathwork facilitator, for a conversation that goes way deeper than the usual health chat. Leanne lost 40kg by starting with the basics, but her real turning point came when she saw that lasting change for the women she coached rarely came down to food or training. It came down to their mental and emotional health. We cover polyvagal theory and how a dysregulated nervous system can quietly block your goals, emotional eating, alcohol as numbing (hello, Irish drinking culture), shadow work, and living by your values instead of comparison. Leanne also explains up- vs down-regulating breathwork, what trauma release can look like in a session, and why safety has to come first. If you're doing "all the right things" and still feel stuck, this one's for you. Timestamps: 00:00 – Welcome and Guest Intro 00:21 – Why This Conversation Matters 02:35 – Leanne's Weight Loss Journey 05:24 – From PT to Online Coach 06:41 – Discovering Breathwork 08:11 – Polyvagal Theory Explained 12:07 – Why Diets Don't Stick 14:30 – Trauma Bottle Analogy 17:48 – Childhood Emotions and Repression 20:54 – Numbing With Food and Alcohol 23:32 – Ireland's Drinking Culture 27:38 – Spark, Flow, and Connection 28:50 – Shadow Work and Authenticity 31:45 – Breathwork Training Deep Dive 34:46 – Finding Your Spark 35:59 – Drop the Shoulds 36:28 – Values Over Comparison 37:59 – Real Success Within 39:45 – Breathwork Basics 40:49 – Down Regulating Tools 42:06 – Activating Deep Release 44:04 – Trauma Responses Explained 48:24 – Safety And Baby Steps 55:17 – Breathwork For Digestion 58:19 – Hormones And Fat Loss 01:02:05 – Defining True Health 01:04:27 – Wrap Up And Resources Links & Resources: * Instagram - Leanne Keane Coaching here [https://www.instagram.com/leannekeanecoaching/] * Apply for LeadHer business mentorship here [https://www.katehamiltonhealth.com/business] * Apply for NourisHer health & fitness coaching here [https://www.katehamiltonhealth.com/coaching] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with my Kate Hamilton Business Instagram here [https://www.instagram.com/katehamiltonbusiness/] * Connect with Kate Hamilton Business Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with my Kate Hamilton Health Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Kate Hamilton Health Facebook here [https://www.facebook.com/profile.php?id=61590825177123] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

The Power of "I Am": Rewiring Identity for Real Change I'm trying something new — a weekly Friday recap where I share some of the reflections that come up in my world during the week, in the hope that they help you too. This week's inspiration came straight from one of my NourisHer coaching calls. We went deep — because the truth is, health and fitness progress is never just about the food or the training plan. It's about the limiting beliefs, the self-sabotage, the confidence, and the values sitting underneath it all. The journaling prompt I want to leave you with this week is built around two small but massive words: "I am." Try this — write out 10 spontaneous "I am" statements, no overthinking, and see what comes up. What you write will tell you a lot about the identity narratives quietly shaping your habits and your reality. Here's the catch, though. Negative "I am" labels — "I am ugly," "I am anxious," "I am depressed" — don't just describe how you feel, they can trap you in a shame cycle. So I talk through a shift: separating feelings from identity. "I feel tired" is very different from "I am tired." And instead, I want you using intentional, believable identity statements — things like "I am someone who walks every day" — to build real momentum, one baby step at a time. I'd love to know what comes up for you with this one — send me your feedback. And if you want support putting any of this into action, I break down where NourisHer and LeadHer can help at the end. Timestamps: 00:00 Welcome Back Solo Episode 01:33 Weekly Recap Podcast Plan 02:14 Nourish Her Calls Go Deep 05:37 Journaling Power of I Am 07:04 Identity Boxes and Self Talk 08:10 Affirmations and Baby Steps 11:54 Feelings Are Not Identity 14:27 Support Systems and Language 15:47 Intentional I Am Examples 17:23 Momentum Business and Next Step 18:35 No Five Year Plan Mindset 19:33 Wrap Up and Coaching Offer Links & Resources: * Apply for LeadHer business mentorship here [https://www.katehamiltonhealth.com/business] * Apply for NourisHer health & fitness coaching here [https://www.katehamiltonhealth.com/coaching] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with my Kate Hamilton Business Instagram here [https://www.instagram.com/katehamiltonbusiness/] * Connect with Kate Hamilton Business Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with my Kate Hamilton Health Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Kate Hamilton Health Facebook here [https://www.facebook.com/profile.php?id=61590825177123] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

What If It's Not? Julie Bell on Rewiring Fear, Anxiety & the WIIN Method What if the thing you're scared of… just isn't true? In this episode, I sit down with Julie Bell — a former Scottish primary teacher and headteacher with 26 years in education, four of those as head of schools for a mental health therapeutic service. Julie's now the founder of WIIN with JB, a coaching method built around one deceptively simple question: "What if it's not?" We get into how fear and "what if" thinking quietly drive so much of our anxiety and behaviour — shaped by moments like 9/11 and the isolation of the pandemic. Julie breaks down the evolutionary role fear plays, why anger so often masks vulnerability (especially in young people), and why one of the most powerful things you can ask a child — or yourself — is "what are you predicting will happen?" She walks us through the four steps of the WIIN method — recognise, pause, reframe, respond — and shares a simple practice for tracking your "what if" thoughts to see just how rarely they actually come true. We also get into Julie's own career leaps, and what's next for her: working with parents to build self-belief, create opportunity, and break generational limiting beliefs. Timestamps: 00:00 Meet Julie Bell 01:02 Fear and the What If Loop 04:03 9/11 Memories and Time 08:07 Tracing Fear to Its Roots 11:13 How the WIIN Method Works 13:23 Relationship Skills from Teaching 15:46 Career Journey and Big Leaps 18:02 Pandemic Leadership Fallout 31:12 COVID Impact on Kids and Trust 34:42 Why Our Brains Default to Fear 35:13 Anxiety Protects Us 37:21 Fear Behind Anger 38:22 Find the Nugget 41:00 Ask Better Questions 42:14 Jacket Story Lesson 45:09 Teen Check Ins 46:28 WIIN Method Steps 52:11 Change Your State 54:18 Thoughts Aren't Facts 57:22 Worst Case Growth 01:01:21 Prevention Before Cure 01:02:29 WIIN Next Phase 01:07:32 Where to Find Julie 01:08:17 Final Wrap Up Links & Resources: * Instagram - Julie Bell here [https://www.instagram.com/wiinwithjb/] * Apply for LeadHer business mentorship here [https://www.katehamiltonhealth.com/business] * Apply for NourisHer health & fitness coaching here [https://www.katehamiltonhealth.com/coaching] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with my Kate Hamilton Business Instagram here [https://www.instagram.com/katehamiltonbusiness/] * Connect with Kate Hamilton Business Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with my Kate Hamilton Health Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Kate Hamilton Health Facebook here [https://www.facebook.com/profile.php?id=61590825177123] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo