Okay, Now What? - With Kate Gladdin
Okay, Now What? is a podcast by Speaker, Author and Certified Life Coach, Kate Gladdin, to help adults build the resilience we need to live our best lives regardless of the adversity we face. Kate combines her personal experience with powerful coaching tools to help you stop spinning in overwhelm and better navigate your way through all the big, and often unexpected, changes that happen. On this podcast you'll not only find tonnes of inspiration, but eye-opening advice and useful strategies to reduce your anxiety and boost your confidence so you go after what you want most. After losing her sister at just age 20, Kate knows life is too short not to.
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How to Last The Miles in Long Distance Relationships
05/22/2025
How to Last The Miles in Long Distance Relationships
Let’s be real—long distance isn’t for the faint of heart. It’s for the ones who are willing to cry on dog walks with sunglasses on. The ones who whisper we’ll figure it out even when every plan falls through. The ones who know love is worth the effort—but still wonder, how the heck do people actually make this work? So in this episode I dive into this topic that's close to my heart - the rollercoaster of long distance relationships. After navigating my own 2 year international long distance relationship with my now-husband Nate (including military life and visa challenges!), I'm sharing my top 10 tips for making the distance to turn Facetimes into forever. Just to be clear - I once said I never wanted to do long distance or date someone in the military. But then one summer night in D.C., fate had other plans—and my Aussie heart fell for an American soldier. From navigating 5-month stretches without seeing each other, to voice calls filled with tears, to the moment I saw him waiting for me at the bottom of the airport escalator… this episode is as raw and real as it gets. If you're currently separated from your person or considering a long distance relationship, this episode offers practical strategies, emotional validation, and hope that the distance can actually strengthen your bond rather than break it. Episode Highlights: My unexpected journey falling for an American military man while living in Australia Why being "all in or all out" is crucial for long distance success How to focus on what you can control when apart The importance of sharing daily details to stay connected Why trust is foundational (and starts with trusting yourself) Creating shared rituals, mantras, and future plans together Using your "extra time" to invest in personal growth And because every love story deserves a soundtrack, I’m sharing something deeply personal: the song I had written for Nate during our time apart. It carried us through the lonely nights and played at our wedding. I hope it carries you, too. Whether you're already navigating the challenges of loving someone from afar or wondering if you should take the leap, this episode offers genuine encouragement from someone who's been there. Because while long distance may not be easy, the right person is absolutely worth it. Need support? I’ve got a few free coaching calls open this month. Let’s talk about how to keep your heart strong—no matter how many miles are between you:
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Your Brain After A Breakup: The Neuroscience of Why You Can't Just Get Over It
05/15/2025
Your Brain After A Breakup: The Neuroscience of Why You Can't Just Get Over It
Ever been through a breakup that didn’t just hurt emotionally—but physically? Like your chest was caving in or your stomach was in knots? You're not crazy. In fact, there's actual science behind that soul crushing pain. In this episode, we dive deep into what's actually happening in your brain and body when your heart gets broken—and why breakup grief might actually be harder to heal from than grief after death. If you've ever felt like you were "crazy" for not being able to "just get over it," this episode is for you. We'll explore the fascinating neuroscience behind heartbreak and give you the validation (and hope) you need to keep moving forward. What You'll Learn: Why your brain treats heartbreak like a literal drug withdrawal The science behind why breakups activate the same pain centers as physical injuries How the stress hormone cortisol wreaks havoc on your sleep, appetite, and immune system Why your brain gets stuck in rumination mode after a breakup The unique challenge of grieving someone who's still alive (and why it's harder than you think) How social media makes everything worse—and what to do about it The incredible power of neuroplasticity and how your brain can actually heal itself Practical strategies for working WITH your brain, not against it If you're listening to this in the thick of heartbreak right now, please know: what you're feeling is valid, it's normal, and it WILL get better. Your brain is doing exactly what millions of years of evolution programmed it to do. Be patient with yourself. You're not broken—you're human. ❤️ And - you don't have to figure it all out alone. If you're ready for real support (not fluff), I’m here to help you make sense of the pain, rebuild your confidence, and gently take your power back—one choice, one breath, one brave step at a time. Book a free 30-minute coaching consult with me here:
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Bust Your Buts: Bravery, Gumption & Going for It - With Sally Zimney
05/08/2025
Bust Your Buts: Bravery, Gumption & Going for It - With Sally Zimney
What if the thing holding you back isn’t fear—but the story you're telling yourself about it? This week on Okay, Now What?, I’m joined by the powerhouse that is Sally Zimney—award-winning speaker, bestselling author, and host of one of the top speaker podcasts in the world—for a real, raw, and laugh-out-loud honest conversation about what bravery really looks like. Spoiler: it’s not the absence of fear. It’s showing up with it. We unpack: Why “confidence” is overrated and what to build instead The power of gumption (and no, not the Aussie cleaning product kind—though that metaphor is hilariously spot-on) How to “bust your buts” (yes, those buts—like “But I’m not ready…” or “But what if I fail?”) Why cold plunging might be the secret weapon for facing discomfort (seriously) And how to take action even when you’re shaking in your boots (or freezing in a tub) This episode is your gentle (and slightly cheeky) kick in the pants to stop hiding with your fears—and start moving toward what you really want. Tune in now and start flexing your bravery muscle—one gumption-powered step at a time. Check out Sally's websites and resources here: Ready to take this work deeper? If you're tired of living on autopilot and want real tools to take back control of your mind, your emotions, and your life—I’ve got you. My 1:1 coaching program is designed for women who are done with people-pleasing, perfectionism, and self-doubt and so ready to start living with more clarity, courage, and confidence. Book a free mini coaching session today at or DM me on Instagram . You don’t have to keep believing the old story. You get to write and LIVE a new one.
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Busy Isn't Better: Breaking Free from Time Poverty - With Peggy Sullivan
05/01/2025
Busy Isn't Better: Breaking Free from Time Poverty - With Peggy Sullivan
Let’s be honest: Most of us aren’t just busy - we’re burnt out, overbooked, and quietly wondering if this is just how life’s meant to be. If your schedule feels like a never-ending to-do list and your soul’s running on empty, this episode is for you. This week on Okay, Now What?, I’m joined by the incredible Peggy Sullivan — a leadership coach, TEDx speaker (her talk’s hit over 1 million views!), and author of Beyond Busyness. And let me tell you… this conversation is like a permission slip to finally stop glorifying the hustle and start living with intention. Together we unpack: Why busyness is not a badge of honor (and what it’s really costing you) Peggy’s “stale pistachio moment” that stopped her in her tracks — literally The ripple effect your busyness has on everyone around you (yes, even your cat 😅) Her 3-step framework to escape time poverty, reclaim your joy, and prioritize what actually matters How simple happiness rituals at work boosted productivity by 33% in just six weeks (proof that joy is not a distraction — it’s the strategy) We also dive into the core values that drive a truly fulfilling life — and why knowing them isn’t enough. You’ve got to live them. This episode will challenge you, comfort you, and (most importantly) equip you to finally slow down without falling behind. Listen now and start trading burnout for a life that actually feels like yours again. Find out more about Peggy and her book here: Ready to take this work deeper? If you're tired of living on autopilot and want real tools to take back control of your mind, your emotions, and your life—I’ve got you. My 1:1 coaching program is designed for women who are done with people-pleasing, perfectionism, and self-doubt and so ready to start living with more clarity, courage, and confidence. Book a free mini coaching session today at or DM me on Instagram Grab your FREE chapter of my book "Okay, Now What?":
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Moments That Matter: How to Live More Fully After Losing Someone You Love - With Kara Byron
04/24/2025
Moments That Matter: How to Live More Fully After Losing Someone You Love - With Kara Byron
What if the most heartbreaking chapter of your life also held the key to your greatest purpose? In this powerful and tender conversation, I sit down with Kara Byron - founder of Moments by Kara - to talk about the raw reality of being a full-time caregiver to her father in her early twenties, how she turned grief into a lifelong mission of creating meaningful moments, and the difference between moving on and moving forward after loss. We get real about the emotional toll of caretaking, the sacredness of grief, and how to hold joy and sorrow in the same hand. Whether you’ve lost someone, are supporting someone through illness, or are just trying to figure out how to live more intentionally—this episode is a warm, vulnerable, soul-hug of a listen. How Kara's business was born from caregiving Why post-traumatic growth is real—but never without the trauma What it means to “grieve forward” Practical ways to practice self-care when you're carrying the weight of the world Why living fully for those we’ve lost is the deepest form of love You’ll leave this episode feeling less alone, more grounded, and deeply inspired to live with intention - even through heartbreak. P.S. If you're feeling stuck in the heaviness of grief, unsure how to move forward without leaving your loved one behind—you're not alone. Through my coaching, I help women gently reconnect with themselves, redefine what healing looks like, and find strength not in moving on, but in moving through with grace and purpose. If you're ready to carry your grief with more clarity, confidence, and compassion, let’s walk that path together.
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The Conversation You Need to Interrupt EVERY Single Day!
04/17/2025
The Conversation You Need to Interrupt EVERY Single Day!
From a young age, we're taught not to interrupt conversations. But I've realised there is definitely a conversation we need to interrupt EVERY SINGLE DAY. It's the one happening in our between our own ears. Because let's be honest - do you ever find yourself spiraling in self-doubt, thinking things like “I’m not good enough,” “I always mess things up,” or “I’m just not the type of person who can…”? Yeah, welcome to being human right?! So in this episode, I dive into a powerful mental interrupt tool—one simple question that can help you stop those runaway thought spirals in their tracks! It’s a game-changing way to pause, reflect, and finally start questioning the beliefs that have been running your life on autopilot. Whether it's a third-grade teacher who made a throwaway comment about your scissor skills (yep, been there), or a parent who unknowingly projected their own fears—this episode will help you pull those dusty old thoughts out of your mental closet and hold them up to the light. ✨ Tune in to discover: Why your brain runs on outdated mental scripts (and how to catch them) How to stop treating thoughts like facts A practical mindset shift to help you reclaim your inner narrator Real-life stories (including my own) that’ll have you laughing, reflecting, and rewriting your own narrative If you’ve ever felt held back by labels or beliefs you didn’t even choose, this episode is your permission slip to start letting go of what’s not yours to carry. Press play and lets find out! Ready to take this work deeper? If you're tired of living on autopilot and want real tools to take back control of your mind, your emotions, and your life—I’ve got you. My 1:1 coaching program is designed for women who are done with people-pleasing, perfectionism, and self-doubt and so ready to start living with more clarity, courage, and confidence. Book a free mini coaching session today at or DM me on Instagram . You don’t have to keep believing the old story. You get to write and LIVE a new one.
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The Cure for People Pleasing? One Simple Word Swap
04/10/2025
The Cure for People Pleasing? One Simple Word Swap
Ever feel like you’re doing all the right things—yet still feel off? Tired? Resentful? Like you're living life for everyone but you? Yeah… me too. In this powerful episode, I pull back the curtain on one sneaky little word that’s silently controlling so many of our choices—and not in a good way. That word? Should. It seems harmless. Responsible even. "I should call her back." "I should go to that dinner." "I should be happier by now." But when you really pay attention, you’ll notice how heavy that word feels in your body. How tight your chest gets. How small your world becomes. Because here’s the truth: “Should” is just fear in disguise. Fear of disappointing others. Fear of judgment. Fear of not being enough. And when we live from that place, we disconnect from what we actually want. We abandon ourselves to make others comfortable. In this episode, I walk you through: The emotional cost of people pleasing (even when it seems “nice” on the surface) Why “should” keeps you stuck in guilt, fear, and burnout The neuroscience behind why your nervous system knows when you're betraying yourself A simple 3-step strategy to flip the script on obligation-based decisions How to reconnect with your values and create boundaries without shame Plus, I’ll share one of my go-to coaching tools to help you finally break free from the invisible pressure of always doing what’s expected—and start living in alignment with your truth. You don’t need to earn your worth through endless “shoulds.” You already are enough. So let’s stop proving and start choosing. Ready to reclaim your voice and your choices? Let’s do a “should detox” together. Tune in now—and if this episode hits home, share it with a friend who needs the same reminder. Need extra support? Grab your free chapter of my book Okay, Now What?: Book a free coaching consult with me (yep, totally free): Follow me on IG for daily doses of real talk:
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Stuck in self-pity or faking “I’m fine”? Listen to this.
04/03/2025
Stuck in self-pity or faking “I’m fine”? Listen to this.
Ever find yourself spiraling in “why me?” energy—or slapping on a fake smile, insisting “I’m fine” when you’re anything but? Yeah. Been there. Both sides of that coin will wear you out. That’s why this episode? It’s a lifeline. Fresh off an emotional and empowering experience speaking at my first ever women’s leadership conference, I’m unpacking a topic that hits deep: the difference between self-pity, self-denial, and self-compassion—and why knowing how to navigate between them is one of the most important skills you’ll ever learn. In this episode, I share: ✨ The sneaky ways self-pity shows up and keeps us stuck ✨ How self-denial masquerades as strength (but quietly breaks us down) ✨ My 3-A’s Framework for building real, usable self-compassion ✨ Why community, storytelling, and getting outside your comfort zone changes everything This episode is your permission slip to stop faking it and start truly supporting yourself—through the messy moments, the heartaches, and the healing. Whether you're grieving, growing, or just trying to keep your head above water... this one’s for you. Need extra support? Grab your free chapter of my book Okay, Now What? on self-compassion: Book a free coaching consult with me (yep, totally free): Follow me on IG for daily doses of real talk:
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Blind Faith and Outback Steakhouse: Finding Purpose in Life's Darkness - with Kevin Lowe
03/27/2025
Blind Faith and Outback Steakhouse: Finding Purpose in Life's Darkness - with Kevin Lowe
In this powerful episode, we're joined by Kevin Lowe, an inspirational speaker and podcast host who shares his remarkable journey of losing his sight at 17 and discovering an entirely new way to "see" the world. Through launching his own travel agency, creating a podcast during the pandemic, learning how to 'see' through sound and now inspiring others through speaking, Kevin exemplifies resilience in its purest form. His personal equation—"faith plus family equals a life worth living"—reminds us all to identify what gives our lives meaning, especially during our darkest moments. Kevin's story isn't just about overcoming blindness—it's about transforming limitation into possibility and finding purpose in pain. As he puts it, "Through the vulnerability of the brain that I became blind, but it's also through the power of the brain that I learned to see again." Follow Kevin's journey on his podcast "" or learn more about his speaking at . If this episode hit you in the heart and you're ready to turn your own adversity into strength, I want to personally help you. Book a free 30-minute coaching consult call with me (yes, WITH ME—not some team member). Want to download a free chapter of my book to give it a read first? To hire me to speak at your organization or next event, visit Introduction to the Episode (00:00:00) Kate Gladdin welcomes listeners and introduces the theme of personal resilience. Introducing Kevin Lowe (00:01:06) Kate introduces Kevin Lowe, discussing his background as an inspirational speaker and blind visionary. Kevin's Journey Begins (00:02:00) Kevin shares the timeline of his blindness, marking 21 years without sight. The Diagnosis (00:02:43) Kevin recounts his life in 2003 and the medical issues leading to his brain tumor diagnosis. The Tumor Discovery (00:05:04) Kevin describes the shocking moment his mother received the news about his brain tumor. The Severity of the Condition (00:07:07) Discussion of the tumor's impact and the urgency for surgical intervention. The Surgery Announcement (00:10:05) Kevin recalls the reassurance from his neurosurgeon about the surgery and recovery expectations. Surgery Day (00:12:46) Kevin reflects on the day of his surgery and the changes it would bring. Waking Up Blind (00:14:17) Kevin describes the moment he realized he was completely blind after surgery. The Aftermath of Surgery (00:15:06) Discussion of the complications and challenges Kevin faced post-surgery. The Realization of Blindness (00:16:49) Kevin shares his emotional struggle and repeated realization of his blindness. Learning to 'See' Again (00:18:34) Kevin discusses discovering echolocation as a method to navigate the world as a blind person. Training in Echolocation (00:19:15) Kevin explains his training experience with Brian Bucci to learn echolocation techniques. The Process of Retraining the Brain (00:22:39) Kevin highlights the neuroplasticity of the brain and how it can adapt to new ways of perceiving the environment. Here are the extracted timestamps and their titles from the podcast episode transcription segment: Kevin's Life-Changing Moment (00:22:57) Kevin describes a pivotal moment where he learns to use echolocation to navigate his environment. The Power of the Brain (00:25:25) Discussion on how Kevin's brain adapts, allowing him to perceive shapes and figures through sound. Mainstream Techniques for Vision Problems (00:26:50) Kevin reflects on the acceptance of echolocation training in organizations for the blind. Navigating the World with Confidence (00:28:21) Kevin shares how echolocation enhances his ability to navigate confidently in public spaces. Heightened Senses After Losing Sight (00:29:00) Kevin confirms that losing sight has heightened his other senses, especially hearing. Resilience and Adaptability (00:30:08) Kate emphasizes the resilience of the human body and the ability to overcome challenges. The Role of Choice in Overcoming Challenges (00:30:57) Discussion on how Kevin's choices and efforts contributed to his journey of adaptation. Starting a Travel Agency (00:31:27) Kevin shares how he transitioned from blindness to running his own travel agency. Building a Brand and Purpose (00:35:40) Kevin discusses the purpose and fulfillment he found in running his travel agency. Career Transition During the Pandemic (00:36:48) Kevin reflects on how the pandemic forced him to pivot in his career. Using Experiences to Inspire Others (00:37:16) Kevin talks about his current purpose of inspiring others through his experiences. Starting a Podcast (00:38:37) Kevin shares how he began his podcast as a way to connect and inspire during quarantine. Motto for Overcoming Hard Days (00:41:26) Kevin reveals his personal motto that helped him through dark times: faith plus family equals a life worth living. Promoting Kevin's Podcast (00:44:13) Kevin shares information about his podcast, "Grit Grace and Inspiration," and invites listeners to join his email list. Kevin's Speaking Engagements (00:45:03) Kevin discusses his speaking services, encouraging organizations to consider him for their events. Anniversary Dinner Tradition (00:45:18) Kate asks Kevin about his tradition of dining at Outback Steakhouse on the anniversary of his blindness. Connection to Outback Steakhouse (00:46:10) Kevin explains the humorous connection to Outback Steakhouse and why it holds significance for him. Celebrating Life After Surgery (00:47:17) Kevin shares how the anniversary dinner symbolizes a celebration of life, not the loss of his sight. Reflecting on Emotions (00:47:34) Kevin discusses the emotional complexity of anniversaries and how they bring back memories. Cultural Humor (00:48:00) Kate and Kevin joke about Outback's portrayal of Australian culture and their own experiences with food. Full Circle Moment (00:48:29) Kate reflects on the journey and how Kevin's story connects back to the podcast's themes of resilience. Coaching Offer (00:49:14) Kate promotes her one-on-one personalized life coaching services for women seeking to regain control of their lives.
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How To Stress Less What Other People Think of You (This Insight CHANGED My Life!)
03/20/2025
How To Stress Less What Other People Think of You (This Insight CHANGED My Life!)
Whether we care to admit it or not, a lot of us waste A LOT of mental energy overthinking what other people think of us and include their opinions on our decision making criteria in life. And as I've learned the hard way, that's a one way ticket to a life that doesn't even really feel like yours. So why do so many of us fear being judged? And more importantly, how do we stop taking things so personally, even when we hear critical opinions about us?! That's exactly what we explore together in this episode and share with you the life changing example that my coach shared with me that FINALLY helped me breakfree from the grip of other people's opinions, and I am hopeful it'll help you have that same break through too! If you're tired of family criticism about your choices, judgmental friends, or that constant voice in your head wondering if you're doing life "right"—this episode will be a breath of fresh air for you to finally chase that dream, make that change or to just be yourself without apology. This isn't just another feel-good podcast; it's a roadmap to taking your power back, one deliberate thought at a time. If this episode hit you in the heart and you're ready to break free from the prison of other people's opinions, I want to personally help you. Book a free 30-minute coaching consult call with me (yes, WITH ME—not some team member). Bring whatever problem or struggle you're overthinking, and I'll walk you through exactly how to get unstuck. These spots are limited each week, and they're for you—the person who's tired of putting your dreams on hold because you're afraid of what someone might think. Schedule your a coaching call and let's create a life that makes YOU proud, regardless of anyone else's opinions. Because trust me, the view from the other side of fear? It's breathtaking. Want to download a free chapter of my book to give it a read first? To hire me to speak at your organization or next event, visit Introduction to the Episode (00:00:00) Kate welcomes listeners and shares her excitement about recording during a snowstorm. Keynote Speaker Experience (00:01:03) Kate reflects on her recent speaking engagement in Indiana, focusing on resilience and confidence. Upcoming Speaking Engagements (00:01:50) She discusses her upcoming talks in Las Vegas, Iowa, and Minnesota, emphasizing women's leadership. Importance of Practical Strategies (00:02:20) Kate highlights the need for actionable strategies based on science to build confidence. Fear of Judgment (00:02:50) She introduces the episode's main topic: how worrying about others' opinions erodes confidence. Taking Things Personally (00:03:32) Kate discusses the challenge of not taking criticism personally, especially from close relationships. Understanding Human Nature (00:05:19) She explains that the desire for acceptance is a natural human instinct. Responding to Negative Thoughts (00:06:10) Kate shares strategies for managing automatic negative thoughts about others' judgments. Creating Emotional Space (00:07:00) She emphasizes the importance of creating space between instinctive reactions and chosen responses. Book Reference (00:07:57) Kate mentions a chapter from her book that addresses resilience and responding to fear. Reality of Judgment (00:08:53) She acknowledges that judgment is inevitable and reflects on how often we assess others. Taking Opinions Personally (00:09:50) Kate discusses the tendency to take others' opinions personally and its impact on decision-making. Example of Perception (00:10:44) She illustrates how different people can have varying opinions about the same person. Judgment Reflects Insecurities (00:13:44) Kate explains that others’ judgments often stem from their own insecurities and experiences. Self-Reflection on Fear (00:14:44) She encourages listeners to identify areas in their lives where fear of judgment holds them back. Redirecting Focus (00:15:39) Kate emphasizes the importance of redirecting focus from others’ opinions to personal decisions. Embracing Diversity of Opinions (00:16:37) She discusses the value of differing opinions and preferences in making life interesting. Authenticity Over Approval (00:17:24) Kate concludes with a reminder to be true to oneself rather than seeking external validation. Understanding Feedback and Opinions (00:18:13) Explores how to evaluate feedback from others without letting it overshadow personal beliefs. The Fear of Judgment (00:19:20) Discusses the instinct of loved ones to protect us from failure and its impact on our decisions. Pursuing Passion Over Comfort (00:20:18) Shares a personal story about choosing passion over a stable career path despite external doubts. Gratitude for Courage (00:21:22) Encourages listeners to appreciate their past courage in pursuing meaningful goals despite fear. The Reality of Support (00:22:31) Acknowledges that not everyone will support our dreams and that's acceptable. Living True to Yourself (00:23:30) Emphasizes the importance of prioritizing one's own opinion over others' judgments in achieving success. Coaching Opportunity (00:24:42) Offers a free coaching consult to help listeners overcome obstacles and take action towards their goals. Invitation to Connect (00:25:43) Encourages listeners to reach out for coaching and follow on social media for further inspiration.
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Why High Achievers Self Sabotage (And The Science Behind How to Stop)
03/13/2025
Why High Achievers Self Sabotage (And The Science Behind How to Stop)
In this episode I pull back the curtain on the silent dream-killer that's sabotaging your success – the all-or-nothing mentality. If you've ever abandoned your goals at the first sign of imperfection, this episode might just change everything. What You'll Discover: Why your perfectionism isn't a badge of honor but a scientifically proven trap that's heightened anxiety in women by 33% over the last three decades The neurological reason your brain convinces you that doing nothing is better than doing something imperfectly My personal confessions of how perfectionism nearly derailed my own path until I discovered the "all-or-something" approach Why high-achievers are particularly vulnerable to this mental trap (and the UC Berkeley research proving perfectionists actually accomplish LESS) The "Broken Phone Fallacy" that exposes how irrational our perfectionist thinking truly is Why This Matters Now: In a world that glamorizes hustle culture and Instagram-perfect lives, I'm offering a radical alternative backed by research from Stanford's Behavior Design Lab: consistent imperfection beats sporadic perfection every single time. Dr. Barry Schwartz's groundbreaking work reveals that "satisficers" (those who accept "good enough") report significantly higher happiness levels than "maximizers" who endlessly chase perfection. I break down exactly how to apply this research to your real life – whether you're struggling with fitness goals, career advancement, or simply cleaning out that chaotic closet. You'll walk away with a revolutionary mental framework that liberates you from the perfectionist prison: comparing your "something" option to your "nothing" option instead of your idealized "all" option. This isn't just motivational fluff. It's neuroscience. It's behavioral psychology. And it's the exact mindset shift that's helped me and my clients finally build momentum toward our most meaningful goals. Because 20% effort is infinitely better than 0% – 100% of the time. Want to get unstuck and finally feel in control again ? to learn more about how my 1:1 life coaching program can help you! Want to download a free chapter of my book to give it a read first? To hire me to speak at your organization or next event, visit Welcome and Introduction (00:00:00) Kate introduces the podcast episode and expresses gratitude to listeners, sharing her thoughts on contrasting weather in Wyoming. Impromptu Recording (00:01:00) Kate explains the spur-of-the-moment decision to record due to a guest cancellation and her busy upcoming schedule. The All or Nothing Mentality (00:02:02) Discussion on how the "all or nothing" mindset affects high achievers, leading to underachievement and self-sabotage. Perfectionism's Impact (00:05:10) Kate shares research indicating that perfectionism increases anxiety and burnout, countering the belief that it leads to higher achievement. Personal Experience with Progress (00:07:03) She relates her journey of success, emphasizing that progress comes from letting go of perfectionism. Mindset Shift to All or Something (00:08:00) Kate introduces the concept of shifting from an "all or nothing" mentality to an "all or something" approach. Realistic Expectations (00:09:16) Discussion on how successful individuals maintain realistic expectations and embrace imperfect actions. Michael Jordan's Example (00:10:18) Kate uses Michael Jordan's story of playing through illness to illustrate the importance of showing up despite not being perfect. Procrastination and Perfectionism (00:11:16) Exploration of how perfectionism leads to procrastination and the need to take action even when conditions aren't ideal. The Phone Analogy (00:14:09) Kate compares the all or nothing mentality to damaging a phone, illustrating the irrationality of abandoning goals after small setbacks. The What the Hell Effect (00:15:03) Introduction to a psychological phenomenon where people abandon goals after perceived failures, emphasizing the need for a shift in mindset. The Importance of Taking Action (00:16:09) Kate stresses that taking any action is better than doing nothing, regardless of perfection. Redirecting the Perfectionist Brain (00:17:11) Advice on consciously comparing options to recognize that something is always better than nothing. Embracing the Something Option (00:18:10) Encouragement to act on the "something" option, even when faced with imperfections or obstacles. Understanding the "All or Nothing" Mentality (00:19:08) Kate discusses the impact of perfectionism on progress and personal growth. The Importance of Good Enough Solutions (00:20:29) She highlights how accepting "good enough" leads to greater happiness and reduced regret. Momentum Over Perfection (00:21:29) Emphasizes that consistent actions, no matter how small, are key to achieving goals. Perfectionism vs. Progress (00:22:30) Kate encourages listeners to adopt a mindset that values effort over perfect outcomes. The Shift to an "Always Something" Mindset (00:23:38) She advocates for prioritizing progress and consistency in daily life. Embracing Imperfection in Life (00:24:53) Kate concludes by affirming that even minimal effort is valuable in the pursuit of goals.
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The Biggest Lie About Emotions: What Happiness Costs Us
03/06/2025
The Biggest Lie About Emotions: What Happiness Costs Us
In this episode, I dive into what I believe is the biggest lie we've been sold about emotions. I challenge the glossy magazine version of emotional wellness that tells us strong, successful people have mastered positive thinking and banished all those "negative" emotions. What I Explore: Beyond the Happiness Trap: I share why our cultural obsession with being happy all the time is actually making us miserable. Research from 2017 confirms what I've learned the hard way: valuing happiness too highly leads to greater disappointment and unhappiness. A Fundamental Shift: I invite you to stop labeling emotions as "positive" or "negative" (which turns them into a moral issue) and instead ask: Is this emotion helpful or unhelpful right now? Is it driving me toward meaningful action? The Power in Discomfort: After my sister died in a preventable accident overseas, my anger wasn't "negative" – it became the fuel for creating change that might save other families from our pain I discuss how courage exists precisely because we feel fear first I share how grief research (including Brené Brown's work) shows our capacity to feel grief deeply directly correlates with our capacity for joy The 50/50 Principle: I explain what my coach Brooke Castillo taught me about accepting that life will be roughly 50% wonderful and 50% difficult – and how embracing this ratio stops us from "suffering about our suffering." Fulfillment vs. Happiness: I reveal what Harvard's longest-running study on adult development discovered: successful people aren't those who experience less pain, but those who've developed the capacity to feel all human emotions without self-judgment. Want to get unstuck and finally feel in control again ? to learn more about how my 1:1 life coaching program can help you! Want to download a free chapter of my book to give it a read first? To hire me to speak at your organization or next event, visit
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The Worry Trap: Why Your Brain Loves Anxiety (And How to Break Free)
02/27/2025
The Worry Trap: Why Your Brain Loves Anxiety (And How to Break Free)
Ever find yourself spiraling into the 'what if' cycle, where your brain is overthinking every worst case scenario? Welcome to being human! Worry is like an uninvited houseguest that overstays its welcome, takes over your couch, and eats all your snacks. And yet, so many of us feel like we need to worry—like it’s somehow productive or protective. But here’s the truth: worrying doesn’t prevent bad things from happening, it just ruins the good things in the present. In this episode, we’re diving deep into: Why your brain is wired to worry (hint: it’s an outdated survival mechanism!) The psychology behind the Worry Paradox—why worry feels useful but actually hurts your problem-solving skills A fascinating study that proves 85% of what we worry about never happens (seriously, read that again!) My favorite science-backed strategies to stop worry from running your life—including the "Worry Window" technique, the 5-4-3-2-1 grounding exercise, and how to shift from "What if?" to "Even if…" Packed with actionable strategies grounded in neuroscience and positive psychology, this episode offers a transformative approach to breaking free from worry's grip and reclaiming your mental clarity—because your future is yours to imagine, and peace feels infinitely better than fear. Want to get unstuck and finally feel in control again ? to learn more about how my 1:1 life coaching program can help you! Want to download a free chapter of my book to give it a read first? To hire me to speak at your organization or next event, visit
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How to Change Your Reality Using Your Mind (And The Science Behind Why It Works)
02/20/2025
How to Change Your Reality Using Your Mind (And The Science Behind Why It Works)
Have you ever wondered why you can't find something that's right in front of you, only to have someone else spot it instantly? Or why, after deciding to move downtown, you suddenly notice "For Rent" signs everywhere? This isn't coincidence – it's your brain's fascinating filtering system at work, and understanding it could completely transform how you experience life. Tune into this episode to learn eye-opening insights about: How our brains create self-fulfilling prophecies through neural filtering The science behind why "seeing is believing" actually works in reverse A practical 63-day challenge for rewiring your neural pathways Why discomfort during belief change is actually a sign of progress Evidence-based strategies for harnessing confirmation bias to work in your favor Whether you're navigating career challenges, processing grief, or simply seeking to understand why your reality seems stuck in certain patterns, this episode offers both hope and concrete tools for change. It's not about becoming someone new – it's about rewiring your perception to see what's been possible all along. Because your confirmation bias is already running in the background, shaping your reality – the question is, are you ready to take control? Want to get unstuck and finally feel in control again ? to learn more about how my 1:1 life coaching program can help you! Want to download a free chapter of my book to give it a read first? To hire me to speak at your organization or next event, visit
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Breaking the Fight Cycle: A Therapist's Guide to Emotional Intimacy With Your Partner
02/13/2025
Breaking the Fight Cycle: A Therapist's Guide to Emotional Intimacy With Your Partner
Have you ever found yourself stuck in the same argument on repeat—frustrated that your partner, friend, or loved one just doesn’t get it? Or maybe you’ve felt unheard, unseen, or like your emotions are being dismissed? You’re not alone. Most of us were never taught how to truly communicate in a way that builds connection instead of conflict. In this episode, I sit down with family therapist and parenting expert Kerry Stutzman, who shares an eye-opening approach to navigating tough conversations—so you can feel heard, understood, and closer to the people who matter most. Kerry reveals how our default emotional responses - whether it's anger, sadness, anxiety, or guilt - shape our relationship conflicts and shares a game-changing technique called "flow of feelings" that can transform heated arguments into meaningful connections. In this episode, you'll discover: Why we get stuck in repetitive argument patterns with our partners How childhood experiences shape our emotional responses in relationships A step-by-step communication tool to express difficult feelings without triggering defensiveness The art of truly listening to your partner (and why it's harder than you think) How to introduce therapeutic tools to a reluctant partner Through a candid role-play demonstration with Kerry, she shows exactly how to put this technique into practice, making it accessible for any couple looking to deepen their connection and break free from destructive communication patterns. Whether you're struggling with relationship conflicts or simply want to build stronger emotional intimacy with your partner, this episode offers practical tools for more authentic and connecting conversations. Featured Guest: Kerry Stutzman, Licensed Marriage and Family Therapist Website: Resources: Flow of Feelings tool available at Like what you hear but struggling to put it into practice? to learn more about how my 1:1 life coaching program can help you! Want to download a free chapter of my book to give it a read first? To hire me to speak at your organization or next event, visit
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Imposter Syndrome Isn’t the Problem - Here's What Is..
02/06/2025
Imposter Syndrome Isn’t the Problem - Here's What Is..
Ever felt like you’re just one step away from being “found out”? That no matter how much you achieve, there’s still that nagging voice whispering, “You don’t really belong here”? That, my friend, is imposter syndrome—and you’re not alone. In this episode, we’re busting three major myths that actually make it worse and diving into the brain science behind why it happens. Spoiler alert: It’s not just in your head—it’s wired into your brain! ✨ Tune in to learn: ✔ Why feeling like an imposter doesn’t mean you’re unqualified—it means you’re growing. ✔ How your brain’s fear center (the amygdala) fuels self-doubt—and how to shut it down. ✔ Why achieving more won’t make imposter syndrome disappear (and what actually will). ✔ The three-step mindset shift to stop imposter thoughts from running the show. If imposter syndrome has ever held you back from speaking up, going for that promotion, or owning your success, this episode will change the way you see yourself—for good. 🎧 Listen now to stop letting Imposter Syndrome hold you back! Want to break free from imposter syndrome and live more confidence? to learn more about how my 1:1 life coaching program can help you! Want to download a free chapter of my book to give it a read first? To hire me to speak at your organization or next event, visit
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How to Deal With Negative People Who Drain Your Energy
01/30/2025
How to Deal With Negative People Who Drain Your Energy
We've all got that someone - whether a parent, friend, teacher, boss, colleague - who absolutely sucks the life out of us with their negativity, right? They're constantly complaining, stressing and dwelling on everything that has or could go wrong. It can be a huge cause of frustration that's draining to be around - especially for someone like you who's working on growing a positive mindset, it's like ''Really? That's how you're choosing to think about it?!'' Being around these kind of people can often leave you seething beneath the surface and wanting to cut them out of your life completely - but sometimes you can't, and what if you didn't have to? What if you could be around a Negative Ned or Nancy, and feel completely at peace? What if they could rant and complain all day long and you didn't have to be dragged down at all by them? Yes, it really is possible - and today's episode will teach you how! Want to build the skills to better your mindset and take control of your actions? to learn how my personalised coaching can help you have the breakthroughs you need to make the progress you're craving Want to download a free chapter of my book to give it a read first?
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Brain Boundaries: Stop Your Thoughts from Spiraling
01/23/2025
Brain Boundaries: Stop Your Thoughts from Spiraling
Today's episode is diving into a new concept I've created call "brain boundaries" that I think we all need to put into practice more often because of how easy it is to start to spiral into thoughts or habits that are nothing more than a waste of energy. Whether it's constantly weighing yourself, overthinking what you said in the meeting yesterday or re-checking your shares portfolio over and over, brain boundaries will help you re-gain the much needed mental energy to show up as your best for the other areas of your life that REALLY matter. Want to build the skills to better your mindset and take control of your actions? to learn how my personalised coaching can help you have the breakthroughs you need to make the progress you're craving Want to download a free chapter of my book to give it a read first? Looking for a motivational speaker for your event or workplace? Visit Podcast Episode Timestamps Introduction and Welcome (00:00:03) Kate Gladdin welcomes listeners and shares her recent speaking experiences in Minnesota. Concept of Mental Energy (00:01:15) Discussion on the importance of managing mental energy and avoiding unnecessary overthinking. Brain Boundaries Explained (00:03:24) Introduction of the concept of "brain boundaries" to manage thoughts and mental energy. The Toddler Analogy (00:04:26) Comparison of managing our brains to parenting a toddler, emphasizing self-control. Recognizing Unhelpful Thought Patterns (00:05:16) Understanding how our brain's instincts can lead to unproductive thoughts and habits. Setting Brain Boundaries (00:06:08) Strategies for establishing boundaries with our thoughts to conserve mental energy. Investing in Mental Energy (00:07:47) Discussion on the inefficiency of obsessively checking investments or social media. Redirecting Mental Energy (00:09:31) Encouragement to focus mental energy on productive activities instead of spiraling thoughts. Breaking Unhelpful Habits (00:10:20) Advice on recognizing and redirecting compulsive thought patterns. Practical Tips for Mindfulness (00:12:02) Suggestions for grounding techniques to bring awareness back to the present moment. Managing News Consumption (00:14:41) Recommendations for limiting exposure to negative news to preserve mental well-being. Conclusion and Encouragement (00:15:31) Kate wraps up with encouragement to respect and implement brain boundaries in daily life.
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Breaking Down Barriers for Women in Entrepreneurship - With Flexia Founder, Kaleen Canevari
01/16/2025
Breaking Down Barriers for Women in Entrepreneurship - With Flexia Founder, Kaleen Canevari
Today I'm excited to have Flexia Pilates founder, Kaleen Canevari, on the show to chat all things entrepreneurship and conquering the self doubt that can often come with it! Being a pioneer in an industry that has been very 'set' on doing things a certain way isn't easy, but tune in to hear how Kaleen continued to believe in her vision even when others were rejecting it and how she's on a mission to revolutionise the pilates world for the better! If you've been second guessing your dreams or feeling frustrated with the lack of progress, give this episode a listen for all the inspiration you need to reset your mindset and GET BACK AFTER those goals - failing forward is still forward! To learn more about flexia reformers and save $550 on your ALL in ONE reformer bundle by using the code KATE at checkout. Introduction to the Episode (00:00:00) Kate Gladdin welcomes listeners to the podcast and introduces the episode's theme. Kate's Pilates Journey (00:01:04) Kate shares her personal experience with Pilates and discovering Flexure reformers. Kaleen's Background in Pilates (00:02:15) Kaleen discusses her journey from mechanical engineering to the Pilates industry. Benefits of Pilates (00:03:48) Kaleen explains the unique advantages of Pilates compared to other fitness modalities. Pilates for Flexibility and Strength (00:06:15) Kate shares her experiences with Pilates improving flexibility, posture, and strength. Transition from Employee to Entrepreneur (00:07:35) Kaleen reflects on the differences between working for a company and starting her own. Identifying Industry Issues (00:08:20) Kaleen describes her observations about support for women in the Pilates industry. Starting Flexure (00:10:39) Kaleen talks about her motivation and vision for creating her own Pilates reformer company. Market Research Realization (00:11:12) Kaleen recounts a conversation that encouraged her to act on her business idea. Overcoming Doubts and Challenges (00:15:01) Kaleen shares her experiences with doubt from others and how she persevered. Support from Close Friends (00:15:46) Kaleen discusses the support she received from her close network during her journey. Facing Industry Misconceptions (00:16:32) Kaleen addresses the challenges of misconceptions and biases she encountered. Belief in Her Vision (00:18:35) Kaleen emphasizes the importance of her industry knowledge in overcoming doubts. Finding Supportive Connections (00:20:06) Kaleen highlights the significance of finding people who believe in her vision. Creating a Community (00:21:33) Kate praises Kaleen for building an inclusive community around her Pilates reformers. Introduction to Online Pilates Classes (00:22:27) Discussion about the online Pilates on-demand studio and the innovation of the smart reformer. The Smart Reformer Explained (00:22:53) Kaleen describes the features and importance of the world's first smart Pilates reformer. Challenges with Traditional Pilates (00:23:12) Exploration of the limitations in feedback and data collection in traditional Pilates practices. Measuring Progress in Pilates (00:24:56) The need for measurable data in Pilates to enhance motivation and autonomy for practitioners. Feedback Mechanisms in Pilates (00:27:01) Introduction to how sensors on reformers can provide feedback on performance and movement. Community and Familiarity in Online Classes (00:28:58) Discussion on the sense of community and connection in online Pilates classes. Navigating the Business Landscape (00:33:05) Kaleen shares her journey in entrepreneurship and the challenges of raising capital as a woman. The Importance of Networking (00:36:01) Insights into networking's role in raising funds and building a supportive business community. Inspiration and Relatability in Business (00:38:31) Kate expresses her connection to Kaleen's journey and the importance of shared experiences. Where to Learn More About Flexure (00:39:13) Kaleen provides information on where listeners can find more about Flexure and its offerings.
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When You're Feeling Resentful And Unfulfilled In Your Relationship
01/09/2025
When You're Feeling Resentful And Unfulfilled In Your Relationship
As a life coach, I am always diving into relationship conflicts people struggle with - that often begin with something like "He should just KNOW that I want quality time with him in the evenings" or "It really hurts when my husband doesn't think to arrange anything for my birthday". Many people feel frustrated or resentful in their marriage because their spouses aren't meeting their needs they way they expected they would. So they double down on trying to control or change them so they can try to feel better. Only problem is, marriage suddenly turns into a long list of obligations to try to make each other happy. It's not a fun time for anyone. I used to feel caught in that same struggle. Until I learned a life changing concept called "the manual" that I teach in this episode and why the best thing you can ever do for your relationship is to throw out your manual completely. Loving what is - that's what true happiness and freedom is. Want to stop arguing with your spouse? to learn how my personalised coaching can help you have the breakthroughs you need to create a relationship you love. Want to download a free chapter of my book to give it a read first? Looking for a motivational speaker for your event or workplace? Visit Introduction to the Episode (00:00:00) Kate Gladdin introduces the podcast episode and its theme of personal growth. New Year Reflections (00:00:19) Kate shares her excitement for the new year and discusses her holiday experiences. Baking and Mindfulness (00:01:05) Kate reflects on the joy of baking and being present during the holidays. The Oven Malfunction (00:03:01) A malfunctioning oven leads to a metaphor about expectations in relationships. Manuals for Relationships (00:04:14) Kate introduces the concept of having a "manual" for how we expect others to behave. Frustrations in Relationships (00:05:02) Kate encourages listeners to think about specific individuals causing frustration. Personal Anecdote: Loss and Expectations (00:06:04) Kate shares her experience with her sister's partner after her sister's passing. Shifting Perspectives on Happiness (00:07:16) Kate discusses how happiness in relationships is based on our own expectations. Challenging Traditional Relationship Advice (00:08:30) Kate critiques the notion that happiness depends on others meeting our needs. The Problem with Manuals (00:09:42) Kate explains how manuals can lead to frustration in relationships. Expectations vs. Reality (00:10:47) Kate emphasizes the disconnect between expectations and the reality of people's behavior. The Burden of Control (00:12:34) Kate discusses the emotional burden of relying on others for happiness. The Illusion of Control (00:13:28) Kate reflects on the futility of trying to control others’ actions. The Impact of Manuals on Relationships (00:14:33) Kate explains how manuals can create resentment and misunderstandings. Releasing Control (00:16:32) Kate encourages listeners to let go of the need to control others. Taking Responsibility for Emotions (00:20:08) Kate concludes by emphasizing personal responsibility for one's emotional well-being. Boundaries and Control (00:21:19) Discussion on the importance of boundaries and controlling one's own reactions in relationships. Dropping Expectations (00:22:22) Emphasizes that disappointment stems from our expectations, not others' actions. Open Communication (00:23:38) Encourages expressing needs without depending on others for emotional fulfillment. The Power of Acceptance (00:24:42) Realizing the importance of accepting people as they are, without imposing expectations. Expectations vs. Reality (00:25:47) Highlights how personal manuals create unrealistic expectations that lead to disappointment. Letting Go of Manuals (00:26:39) Discusses the exhaustion of expecting others to fulfill personal manuals for happiness. Seeking Understanding (00:27:41) Encourages compassion and understanding in relationships to avoid resentment. Five Practical Steps (00:29:39) Outlines steps to identify and let go of personal manuals in relationships. Examining Thoughts (00:30:48) Encourages self-reflection on why we want certain behaviors from partners. Taking Responsibility (00:31:53) Stresses that our feelings are controlled by our thoughts, not others' actions. Open Perspective (00:32:52) Advocates for discussing feelings openly and understanding each other's perspectives. Letting Them Be (00:34:40) Reminds listeners to allow partners to be themselves without emotional dependency. Transforming Relationships (00:36:50) Describes how dropping manuals can lead to healthier, more fulfilling relationships. Empowerment Through Choice (00:38:53) Encourages taking responsibility for personal happiness and letting go of expectations. Final Thoughts (00:40:06) Invites listeners to practice letting go of one manual this week for personal growth.
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Living & Running Your Business From A SAILING BOAT - With Lyndell Harbeck
01/02/2025
Living & Running Your Business From A SAILING BOAT - With Lyndell Harbeck
This episode is sure to inspire you, which is exactly why I asked my special guest, Lyndell Harbeck, onto the show! She's the wife of a military veteran, talented singer, owner of the online business , but most of all, she's a dear friend of mine who now lives on a sailing boat! I just HAD to have her on the show to hear her amazing story of how her and her hubby packed up their lives in Perth and spent months sailing around the coast of Australia - all while she was running her own business and making money! Given the ocean can be so unpredictable, Lyndell's story is an incredible example of how life isn't about trying to have EVERYTHING under your control, but taking leaps of faith towards the experiences you want most in life and learning to adapt and pivot your plan as needed. If you're an overthinker, overplanner or overpreparer, PLEASE give this episode a listen and then go LIVE your life that little bit more! Connect with Lyndell online here Sick of self doubt and anxiety holding you back? to learn how my personalised coaching can help you have the breakthroughs in confidence you need to create a life you truly love. Want to download a free chapter of my book to give it a read first? Looking for a motivational speaker for your event or workplace? Visit
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Why 92% of People Fail At Their New Year Resolutions - And How to Not Be One of Them.
12/26/2024
Why 92% of People Fail At Their New Year Resolutions - And How to Not Be One of Them.
How many New Years resolutions have you actually followed through on throughout a whole year? If the answer is none or not many, you're not alone! In fact, 92% of people fail at their new year resolutions. Why is that? Why are we so bad at making lasting behavior changes and constantly break promises to ourselves? In this episode I dive into answering this exact question and the psychological barriers that get in the way. Whether you're looking to lose weight, save money, or simply become a better version of yourself, this episode is packed with practical advice and insights to help you set New Years Resolutions that you will actually stick to this year. Sick of self sabotaging and spiraling into the same toxic cycles of insecurity and self doubt? to learn how my personalised coaching can help you have the breakthroughs in confidence you need to create a life you truly love. Want to download a free chapter of my book to give it a read first? Looking for a motivational speaker for your event or workplace? Visit Introduction to the Episode (00:00:00) Kate welcomes listeners to the episode and introduces the theme of New Year's resolutions. Reflecting on the Year (00:00:18) Kate shares her thoughts on the importance of reflection during the holiday season. The Power of Goals (00:01:12) Discussion on how setting goals can provide focus and direction for personal growth. Statistics on Resolutions (00:02:15) Kate presents statistics showing the high failure rate of New Year's resolutions. Understanding Behavior Change (00:03:25) Emphasis on the necessity of understanding the reasons behind current behaviors to facilitate change. The Importance of Knowing Your Why (00:04:23) Kate discusses the significance of identifying personal motivations for making changes. Exploring Underlying Issues (00:05:31) Understanding deeper motivations behind habits to create lasting behavior changes. Example of Overeating (00:06:29) Kate provides an example of how stress may lead to overeating, highlighting the need for self-reflection. Addressing Stress and Boundaries (00:08:23) The importance of addressing underlying stressors rather than just eliminating distractions. Money Mindset and Savings Goals (00:09:25) Discussion on how beliefs about money can affect saving behaviors and goal achievement. Changing Beliefs for Better Outcomes (00:10:22) Kate explains how shifting limiting beliefs can lead to better financial behaviors. Gym Attendance and Time Management (00:11:17) Exploring excuses for not going to the gym and the importance of addressing underlying issues. Deeper Questions for Behavior Change (00:12:27) Encouragement to ask deeper questions to understand barriers to achieving goals. Planning for Success (00:14:52) Kate introduces the concept of SMART goals to enhance goal-setting effectiveness. Identifying Obstacles (00:15:49) The importance of recognizing potential obstacles to goal achievement and planning strategies. Overcoming Resistance to Change (00:17:46) Discussion on the natural resistance to change and the need for strategies to overcome it. Managing Brain Tendencies (00:18:46) Discusses replacing dopamine from unhealthy habits with small, specific goals for accomplishment. The Challenge of Behavior Change (00:20:00) Emphasizes the discomfort of change and the tendency to revert to familiar behaviors. Discomfort as Progress Currency (00:20:20) Explains that discomfort is essential for growth, and overcoming it leads to achieving goals. Personalized Coaching Offer (00:21:14) Invites listeners to schedule a free coaching consult for tailored support in overcoming bad habits. One-on-One Coaching Programs (00:21:54) Promotes personalized coaching programs aimed at helping women regain control and confidence in their lives.
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Anxious About Overeating During The Festive Season?
12/19/2024
Anxious About Overeating During The Festive Season?
Do you notice you get anxious about food during the holidays? With so many delicious meals and treats that come with this festive season, it can be easy to start to stress about overeating or want to beat yourself up when you do. So in this episode, I welcome back Anjuli Mack, a female transformation coach, who shares her expertise on managing food anxieties and body image issues during the holidays. Together we explore the importance of a holistic approach to health, including nutrition, exercise, sleep, and mental well-being. We offer up practical advice on mindful eating, avoiding guilt, and setting boundaries during holiday meals. This episode will help you navigate festive gatherings with confidence and ease. Remember, the holidays are really about connection, joy, and creating beautiful memories with loved ones more than anything else. Connect with Anjuli online: Want to download a free chapter of my book to give it a read first? Want to Kate to speak at your event or workplace? Visit Check out Kate's personalised life coaching programs: Introduction to the Episode (00:00:00) Kate Gladdin welcomes listeners to episode 20 and introduces the guest, Anjuli Mack. Anjuli Mack's Background (00:01:36) Anjuli shares her journey as a female transformation coach and her holistic approach to fitness and nutrition. Importance of Sleep (00:03:01) Kate discusses how sleep affects health and well-being, emphasizing its often-overlooked role. Holiday Season Pressures (00:04:33) Kate highlights the unique pressures of the holiday season on body image and food relationships. Coping with Holiday Anxieties (00:06:06) Anjuli reassures listeners that holiday food anxieties are common and offers advice to manage them. Focusing on Relationships (00:06:44) Anjuli emphasizes that holidays are about spending time with loved ones, not just food. Long-Term Habits Over Short-Term Indulgences (00:07:39) Anjuli encourages building healthy habits throughout the year rather than stressing over occasional indulgences. The Importance of Mindfulness (00:08:17) Kate reflects on the significance of a mindful approach to eating during the holidays. Setting Personal Rules for the Holidays (00:10:35) Anjuli suggests establishing personal guidelines for enjoying holiday meals without guilt. Mindful Eating Strategies (00:11:33) Anjuli shares practical tips for mindful eating during holiday gatherings to enhance enjoyment. Individual Approaches to Eating (00:15:17) Anjuli emphasizes the need for personalized strategies based on individual eating habits and preferences. Podcast Episode Timestamps Understanding Food Waste (00:16:56) Anjuli discusses the importance of not forcing yourself to eat excess food and its impact on well-being. Navigating Holiday Eating (00:17:47) Anjuli emphasizes the need to reflect on eating habits during holidays without self-criticism. Emotional Eating and Shame (00:18:46) Kate highlights how emotional discomfort can lead to overeating and the cycle of shame. Reflecting on Triggers (00:19:49) Anjuli talks about the importance of reflecting on what triggers overeating to avoid repeating patterns. Power of Sharing Feelings (00:20:33) Anjuli explains how discussing feelings with a coach can help troubleshoot eating behaviors. Identifying Deeper Issues (00:21:15) Kate and Anjuli discuss how underlying issues, like people-pleasing, affect eating habits. Shifting Self-Talk (00:22:30) Kate emphasizes the importance of changing restrictive language around food to empower choices. Setting Boundaries (00:23:19) Anjuli advises on being firm with others about food choices during the holiday season. Planning for Urges (00:24:36) Kate shares strategies for managing food urges and delaying gratification during festive times. Staying Distracted from Food (00:26:03) Anjuli discusses the benefits of staying engaged in activities to avoid mindless eating. Trusting Yourself Around Food (00:28:22) Kate encourages trusting oneself and reframing negative self-talk about food control. Setting Up for Success (00:29:08) Anjuli emphasizes the importance of establishing healthy habits year-round, not just during holidays.
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Coping with Grief During the Holiday Season
12/12/2024
Coping with Grief During the Holiday Season
The holiday season may be known as the ''most wonderful time of the year'', but often for those who have lost loved ones, it can also be a really challenging time of mixed emotions. If you feel that way, I recorded this episode for you to know you're not alone. It will be my 13th Christmas without my sister here on earth. It's tough. So in this episode I speak openly about how I've learned to better handle grief and sadness during the festive season. I share advice on how to still show up and enjoy Christmas Day, whilst also healthily processing your emotions and honouring your loved one. Merry Christmas to all of my listeners, I am so grateful for you all! <3 Want to download a free chapter of my book to give it a read first? Want to Kate to speak at your event or workplace? Visit Check out Kate's personalised life coaching programs: Introduction to the Episode (00:00:00) Kate introduces the episode and its focus on navigating grief during the holiday season. Emotional Complexity of Holidays (00:00:18) Discussion on the contrast between joyful holiday expectations and deep grief for those who've lost loved ones. Personal Reflection on Loss (00:01:19) Kate shares her personal experience of losing her sister, Nicole, two months before Christmas. Revisiting Past Insights (00:02:46) Kate reflects on a previous episode about coping with loss during Christmas and the lessons learned since then. The Community of Grief (00:05:06) Emphasis on the shared experience of grief during the holidays and the importance of community support. Processing Grief (00:08:29) Kate discusses the inevitability of grief during the holidays and the need to acknowledge those feelings. Allowing Emotions to Surface (00:10:40) The importance of not resisting emotions and allowing oneself to feel sadness during the holiday season. The Healing Power of Crying (00:12:25) Kate highlights the cathartic nature of crying and its role in processing grief. Navigating Grief in Future Holidays (00:14:17) Advice on respecting one's pain and the challenges of grief in subsequent holiday seasons. Acceptance of Sadness (00:16:19) Encouragement to accept sadness as a natural response to loss while fostering gratitude for the loved one. Balancing Sadness and Gratitude (00:17:25) Kate discusses the importance of balancing grief with gratitude and kindness towards others. Finding Balance in Grief (00:19:23) Kate discusses balancing sadness and gratitude during the holidays after losing a loved one. Honoring Loved Ones (00:20:20) Suggestions for personal traditions to remember and celebrate those who have passed away. Keeping Memories Alive (00:21:21) Kate emphasizes the importance of keeping memories alive through shared experiences and stories. Understanding Grief (00:22:28) Acknowledging that others may not understand your grief and the importance of compassion. Compassion for Others (00:23:29) Encouraging listeners to extend compassion to those who may not grasp the depth of grief. Embracing the Holiday Spirit (00:24:26) Kate highlights the need to focus on love and gratitude rather than resentment during the holidays. Creating Peaceful Experiences (00:26:22) Encouragement to maintain a peaceful mindset and connect with loved ones during the holiday season. Reflections on Grief (00:27:21) Kate shares her ongoing journey with grief and the importance of honoring lost loved ones. Living Fully (00:28:26) Encouragement to embrace life, laughter, and memories, even in the absence of loved ones. Appreciating Family Moments (00:29:31) A reminder to cherish the imperfect moments that define family and life during the holidays.
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Why Victimhood Is Choice - With Quadriplegic And Ms America Wheelchair Winner, Ali Ingersoll
12/05/2024
Why Victimhood Is Choice - With Quadriplegic And Ms America Wheelchair Winner, Ali Ingersoll
Join me for one of my show's most inspiring interviews yet with the incredible Ali Ingersoll, whose life took a dramatic turn after a diving accident left her a C6 quadriplegic. Ali shares her adventurous pre-accident life, her harrowing recovery journey, and her inspiring work as a disability rights advocate. Most importantly though, she shares why victimhood is a choice and how we can use the power of perspective and taking responsibility for ourselves as the key to changing our lives for the better - no matter the adversity that we face. Get ready to laugh, tear up and be beyond inspired by the incredible, Ali Ingersoll. Learn more about Ali and connect with her here: Want to download a free chapter of my book to give it a read first? Want to Kate to speak at your event or workplace? Visit Check out Kate's personalised life coaching programs: Introduction to the Episode (00:00:00) Kate Gladdin introduces episode 18 and welcomes guest Ali Ingersoll. Ali's Colorful Background (00:01:06) Ali shares her unique upbringing and experiences traveling around the world. Moving to China (00:03:37) Ali discusses her spontaneous move to China and experiences there. Life-Changing Accident (00:06:53) Ali recounts the shallow water diving accident that left her paralyzed. Initial Recovery Challenges (00:07:50) Ali describes her recovery journey, including medical challenges and surgeries. Struggles and Resilience (00:08:36) She shares her ongoing struggles, including health issues and mental health challenges. Connecting with the Disability Community (00:11:17) Ali explains how connecting with the disability community changed her life. Advocacy Work (00:12:13) Ali discusses her advocacy efforts for health equity and disability rights. Navigating Personal Life (00:12:27) Ali talks about her dating life and the intersection of personal experiences with advocacy. Combining Advocacy and Business (00:13:56) Ali shares her journey to becoming a disability strategy consultant and speaker. Conclusion of Ali's Journey (00:15:14) Kate reflects on Ali's inspiring journey and the lessons learned along the way. Ali's Surgery Experience (00:16:45) Ali describes a failed surgery and the emotional impact of her recovery journey. Finding Community (00:17:44) Ali shares how connecting with others on Facebook helped her feel less isolated during recovery. The Importance of Support (00:18:27) Ali emphasizes the need for community support and understanding from those who have shared similar experiences. Choosing Empowerment (00:19:10) They discuss the significance of choosing to empower oneself instead of adopting a victim mentality. Belief Systems and Life's Challenges (00:19:25) Ali reflects on whether everything happens for a reason, emphasizing personal interpretation of life's events. Mentorship and Listening (00:21:00) Ali talks about mentoring women with similar experiences and the importance of listening to their needs. Processing Grief and Loss (00:22:09) The speakers discuss the complexities of grief and how personal experiences shape their perspectives. Life's Unexpected Paths (00:24:11) Ali considers how her life would have been different without her accident but finds meaning in her current path. Redefining Happiness (00:24:39) Ali's TED talk focuses on the concept of "happy enough" and the societal pressures surrounding happiness. Taking Responsibility (00:25:33) Discussion on taking 100% responsibility for one's life and the impact of mindset on personal growth. Emotional Hostage Situations (00:28:24) Ali describes how negative thoughts can trap individuals in their own lives, hindering progress. Humor in Difficult Times (00:31:22) The importance of humor and light-heartedness in coping with serious life challenges is highlighted. Legacy and Impact (00:32:32) Ali expresses her desire to leave a legacy that positively impacts others rather than focusing solely on personal achievements. Social Media and Doomscrolling (00:33:06) Ali discusses her use of social media, including a phase of doomscrolling. Happiness vs. Purpose (00:33:27) Kate reflects on the difference between external validation and finding internal peace after loss. Hope Among Holocaust Survivors (00:34:24) Ali shares insights from studies on Holocaust survivors and the power of hope during adversity. Altruism and Selfishness (00:35:11) The speakers debate whether altruism is selfish if it benefits both the giver and receiver. Finding Meaning in Grief (00:36:07) Kate explains how her sister's death led her to seek underlying problems and create a charity. Risk Assessment in Adventure (00:37:40) Ali describes her approach to risky activities, emphasizing research and acceptance of consequences. Cultural Differences in Grief (00:38:01) The conversation touches on varying beliefs about death and how they influence behavior. The Power of Perspective (00:40:19) Kate shares a story about a farmer illustrating the unpredictability of life events and responses. Curiosity as a Life Principle (00:41:06) Ali encourages being insatiably curious and learning from diverse experiences and conversations. Friendship Dynamics (00:41:47) The speakers discuss the unrealistic expectation of finding everything in one friend. The Importance of Resilience (00:42:31) Kate emphasizes the choice between being a victim of circumstances and maintaining resilience. Connecting with Ali Online (00:43:19) Ali shares her blog and website for listeners to connect with her and her work.
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How to Be Grateful AND Ambitious - Creating A More Abundant Life
11/27/2024
How to Be Grateful AND Ambitious - Creating A More Abundant Life
Gratitude is such an important practice to focus on for mental health and happiness, which is why I love that it's Thanksgiving this week! A time to slow down and appreciate the good things we have in life with those we love most. However, I recorded this episode because I feel like sometimes we feel bad for wanting more in life - like we "should" just be grateful for what we already have. So we shut down our BIG dreams and let the fears and doubts get in the way from us taking action on them. Because also, what if we fail and never get to our goals? It's tempting to push them away and settle for what we have. So this episode is the pep talk you need to allow yourself to dream as BIG as your heart desires from a place of abundance and gratitude by introducing you to one of my favourite gratitude practices that goes beyond your stereotypical advice. Want to download a free chapter of my book to give it a read first? Want to Kate to speak at your event or workplace? Visit Check out Kate's personalised life coaching programs: Introduction to Thanksgiving (00:00:00) Kate welcomes listeners and introduces the theme of Thanksgiving week. Experiencing Thanksgiving as an Aussie (00:00:18) Kate shares her experiences celebrating Thanksgiving in the U.S. as an Australian. The Importance of Gratitude (00:01:02) Discussion on the significance of gratitude, especially during challenging times. Introducing the "Want List" Practice (00:02:07) Kate explains a unique gratitude practice that combines gratitude and goal-setting. Overcoming Fear in Goal-Setting (00:03:01) Kate addresses the fear adults face when considering their desires and goals. The Structure of the "Want List" (00:03:51) Instructions on how to create the "want list" with alternating entries of what you want and what you already have. Reflecting on Past Goals (00:04:40) Kate reflects on her previous goals and how many she has achieved since then. Encouragement to Participate (00:05:33) Listeners are encouraged to actively participate in the "want list" exercise. Sharing Personal Goals (00:06:28) Kate shares her updated "want list," illustrating her desires and gratitude. Shifting from Scarcity to Abundance (00:09:35) Discussion on moving from a scarcity mindset to one of abundance and possibility. Permission to Want More (00:10:36) Kate gives listeners permission to desire more in life while being grateful for what they have. Final Thoughts on Goal-Setting (00:12:44) Concluding thoughts on the importance of pursuing goals and evolving through the process.
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Finding Collateral Beauty in Chaos - With Lori Hodges
11/21/2024
Finding Collateral Beauty in Chaos - With Lori Hodges
This episode I have the pleasure of chatting with Lori Hodges, a seasoned firefighter, paramedic, and emergency management expert with over 30 years of experience. We dove into her new book, "" exploring deep themes like trauma, resilience, and the power of perspective. Laura shared her incredible journey, emphasizing how humor and a purpose driven mindset can help us navigate life’s toughest challenges. It was an inspiring conversation about finding unexpected beauty in chaos and the importance of self-care and choosing your outlet to shape your experiences for the better. Want to Kate to speak at your event or workplace? Visit Check out Kate's personalised life coaching programs: Introduction to the Episode (00:00:00) Kate Gladdin welcomes listeners to Episode 16, introducing the theme of resilience and personal impact. Introducing Laura Hodges (00:00:21) Kate expresses excitement about having Laura Hodges, a seasoned emergency responder and author, on the show. Inspiration Behind the Book (00:01:07) Laura shares her journey of writing "Shaking in the Forest," focusing on lessons learned from trauma. Coping with Trauma (00:01:59) Laura discusses coping mechanisms and the importance of resilience in overcoming personal and professional trauma. The Importance of Choice (00:03:25) Laura emphasizes the power of choice in responding to life's challenges and the role of self-love. Setting Boundaries (00:04:45) Laura reflects on learning to set boundaries to protect herself while dealing with family addiction issues. Safety First in Emergencies (00:04:56) Laura explains the crucial lesson of ensuring personal safety before assisting others in emergency situations. Managing Anxiety in Crisis (00:06:28) Laura shares practical tips for managing anxiety during stressful moments, emphasizing grounding techniques. Perspective in Emergency Situations (00:10:04) Laura highlights the importance of maintaining a broader perspective during emergencies to avoid tunnel vision. The Role of Humor in Trauma (00:13:24) Laura discusses how humor serves as a coping mechanism for trauma and builds connections among emergency responders. Finding Beauty in Chaos (00:15:28) Laura reflects on the concept of "collateral beauty of chaos," emphasizing lessons learned from difficult experiences. The title change (00:18:37) Laura discusses the initial title of her book and the reason for changing it. Focus on the positive (00:18:41) Kate emphasizes the importance of choosing to focus on positive aspects during struggles. Finding purpose in chaos (00:19:28) Laura reflects on discovering beauty and lessons during challenging times. Starting a paramedic career (00:20:19) Laura shares her journey into emergency services at age 25. Advice for the lost (00:20:34) Laura offers guidance to those in their 20s feeling uncertain about their career paths. Signs and decisions (00:22:04) Laura recounts pivotal moments that guided her towards a fulfilling career. Curiosity over passion (00:23:33) Kate advises following curiosity as a pathway to discovering one's passion. Emergency management vs. firefighting (00:24:00) Laura explains her preference for emergency management over traditional firefighting roles. Finding beauty amidst chaos (00:25:14) Kate shares her experience of witnessing beauty during wildfire chaos. Key takeaways from the book (00:26:39) Laura discusses the importance of learning from mistakes and finding beauty in adversity. Embracing life's ups and downs (00:27:50) Laura emphasizes focusing on the good during tough times and celebrating small victories. Connecting with Laura (00:29:05) Laura shares how listeners can reach her and purchase her book.
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My Book Is Officially On Sale!! Celebrate The Launch with Me!
11/14/2024
My Book Is Officially On Sale!! Celebrate The Launch with Me!
I'm so excited to announce that my latest book, "Okay, Now What?", is officially on sale!! So in this episode I share the recording of my Instagram Live book launch, and dive deep into the journey of writing this book and the lessons I’ve learned along the way. After having written 3 books for teens, this book is for ADULTS. Because I'm sure you've discovered like I have, life doesn't get any easier as we get older. In fact, major life changes happen every 12 to 18 months on average. And some of these changes are very unwanted. Deaths, diagnoses, divorces - there's endless ways we can be blindsided. Or sometimes it's just the daily things that keep going off track. And a critical skill to handle it all is resilience. By 'resilience' I don’t mean just smother your struggle with smiles and try to snap back to happiness. Resilience is more than just 'bouncing back', it’s about building - building a set of skills that help you face the world with courage, adapt to change, and become mentally stronger. After my sister was killed in an accident, I made it my mission to learn how to do this - how to become more resilient in a way that is both practical and impactful. And now I've written this book to help you do the same. It's also available as an audiobook - narrated by yours truly! So if you prefer listening to audiobooks narrated by the author themselves, make sure you check it out on Audible or your favorite audiobook outlet! Want to download a free chapter of my book to give it a read first? Thank you to everyone who's supported me along my journey & helped me get to where I am today, I am so thankful for you!
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Why Confidence Isn't Thinking More of Yourself
11/07/2024
Why Confidence Isn't Thinking More of Yourself
You've likely heard that confidence comes from thinking positive thoughts about yourself - which can help give us confidence sometimes, although other times it can backfire because those thoughts might not feel believable or we get us so focused on ourselves that we get in our own way and stops us from taking action on our goals. So in this episode I teach you the most powerful shift in mindset I've made to help me build my confidence that isn't thinking more of myself - but actually less. I know that sounds counterintuitive, so tune into the episode to find out why this is true & how to put it into practice in your life. 🙌 Want to Kate to speak at your event or workplace? Visit Check out Kate's personalised life coaching programs: Introduction to the Episode (00:00:00) Kate Gladdin welcomes listeners to episode 14 of "Okay Now Watch" and sets the stage for the discussion. Book Announcement (00:00:19) Kate shares excitement about her upcoming book "Okay Now What?" focused on resilience, launching in six days. Journey of Writing the Book (00:01:07) She reflects on her two-year journey writing the book across various countries and challenges faced during the process. Shifting Focus from Self-Doubt (00:02:05) Kate discusses the importance of moving beyond self-doubt to cultivate confidence and embrace discomfort. Redefining Confidence (00:04:04) She challenges conventional views on confidence, emphasizing action and courage over self-centered thoughts. Contribution Over Self-Interest (00:06:11) Kate explains that true confidence comes from focusing on contributing to others rather than obsessing over self-worth. The Question of "Am I Good Enough?" (00:07:05) She argues that instead of asking if one is good enough, it’s more beneficial to consider how to contribute. Embracing Discomfort (00:09:03) Kate highlights the value of embracing discomfort to grow and take meaningful actions in life. The Importance of Self-Expression (00:10:43) She encourages listeners to express themselves freely, using personal choices to inspire others. The Selfishness of Self-Doubt (00:11:33) Kate asserts that dwelling on self-doubt is ultimately selfish, preventing meaningful contributions to the world. Final Thoughts on Contribution (00:12:29) She concludes with a message about the importance of contributing value to the world rather than questioning self-worth.
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The Greatest Victory - When Losing is Actually Winning
10/31/2024
The Greatest Victory - When Losing is Actually Winning
In this episode I want to share with you a story I heard about two runners that really had a big impact on me. It's one of those stories that makes you think deeply about what it means to truly be a winner. Is it getting first place against your competitor or being the one who gets promoted? Or is it something more? The answer to this is a personal choice, but when I heard this story about this runner I knew that to me the choice he made is the one I always want to - integrity first. Always. Want to Kate to speak at your event or workplace? Visit Check out Kate's personalised life coaching programs: Welcome and Introduction (00:00:02) Kate introduces the episode and expresses excitement about the changing season in Wyoming. Reflection on Community (00:01:13) Kate shares gratitude for volunteers and firefighters, emphasizing the good in humanity amidst challenges. Story Introduction (00:02:16) Kate introduces the story of athletes Abel Mutai and Ivan Fernandez, highlighting its inspirational nature. The Race Begins (00:03:29) Description of the competitive cross-country race between Abel and Ivan, leading to a pivotal moment. The Act of Kindness (00:04:30) Ivan chooses to help Abel, demonstrating integrity instead of taking advantage of his mistake. Ivan's Perspective (00:05:45) Ivan reflects on the importance of community and the true meaning of victory beyond medals. Personal Reflection on Values (00:06:54) Kate shares her own journey of prioritizing integrity over personal gain in her life and business. Legacy of Character (00:09:45) Kate discusses her sister's legacy of kindness and character, emphasizing the importance of moral values. The Gold Medal Mentality (00:10:52) Exploration of what it means to embody the gold medal mentality through integrity and good choices. Reflection on Identity (00:12:07) Kate emphasizes the importance of being a good human above titles or identities in life and business. Conclusion and Legacy (00:15:41) Kate encourages listeners to reflect on their own legacy and the impact of their character on others.
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