The Kate Hamilton Podcast

Ever gone all in on a goal, changed everything overnight, then crashed and burned a few weeks later? You're not lazy and you're not broken. You just went too fast. In this episode, I'm talking about why we rush our goals. It's often to escape something that feels uncomfortable, like shame, financial stress or loneliness. That urgency leads straight to overwhelm, quitting and a fast trip back to the comfort zone. We cover the comfort zone, the growth zone and the cliff of overwhelm, and why real growth needs time, repetition and space to step into a new identity. I share my own gradual shift from teacher to health, fitness and business coach, and why your past experience is never wasted. We also talk about why a failed attempt means tweak the approach, not abandon the goal, and how to shrink your actions into baby steps and stack them onto routines you already have. Plus, the lily pad riddle and why compounding progress is so powerful. Your dream is valid. It just needs time, consistency and a smaller first step than you think. I'm also sharing a free baby steps tracker to help you put this into action. And if you want support, you can find out more about NourisHer coaching and LeadHer business mentorship at the links below. Timestamps 00:00 Why We Rush Goals 03:26 Instant Culture Trap 06:29 Growth Needs Time 10:12 Identity And The Process 11:58 Kate's Identity Shift 21:44 Your Dream Is Valid 25:04 Comfort Zone Cliff 30:36 Baby Steps Blueprint 36:16 Make Steps Tiny 39:04 Compounding Lily Pads 43:26 Final Takeaways 44:05 Free Baby Steps Tracker 45:08 Wrap Up And Ways To Work Links & Resources: * Baby Steps Tracker  here [https://www.katehamiltonhealth.com/baby-steps-tracker] * 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 me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with me on 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

Comparison steals your joy. It chips away at your self-belief, your gratitude and how satisfied you feel with your own life. In this solo episode, I'm talking about where comparison actually starts. I share how my own body image was shaped growing up by the media's obsession with looks, money and popularity. We also look at how diet culture, capitalism and the influencer industry keep you comparing, and why social media is "free": you're the product, and your attention is what's being sold. I also share how to scroll with intention, skip what makes you feel rubbish and unfollow what triggers comparison. Healthy, beautiful and successful don't have one look. They have an energy, and it comes from being authentic. So reconnect with your spark, follow your joy, take the baby steps even when you're scared, and stop being so hard on yourself. If this one resonated, share it with a friend who needs to hear it. You can also download my free mental block workbook and find out more about my coaching and mentorship programmes. Timestamps 00:00 Welcome and Overview 01:03 Comparison Steals Joy 02:11 Where Comparison Starts 03:17 Media and Body Image 06:36 Magazines and Celebrity Culture 09:44 Social Media Upsides 12:09 Influencer Economy Explained 13:12 You Are the Product 16:06 Scroll With Intention 20:51 Stop Comparing Online 22:23 Authenticity Has Energy 23:45 One in 400 Trillion 25:43 Follow Joy Not Fear 28:57 Find Your Spark Questions 29:47 Fear and Judgment 33:04 Baby Steps Forward 34:48 Focus On Joy Daily 36:45 Life Growth and Gratitude 39:34 Let Your Spark Shine 40:21 Wrap Up and Resources Links & Resources: * Mental Blocks workbook  here [https://katehamiltonhealth.com/mental-blocks-workbook] * Apply for LeadHer mental performance coaching 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 me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with me on 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

Ever feel like you're doing all the things, ticking all the boxes, and still feeling a bit flat? That's what we're talking about today. In this episode, I'm getting into values. They're not goals. They're what matters most to you, and when you lose touch with them, you lose touch with your spark, that gut feeling that tells you what's right for you. When life gets busy and reactive, that's when the anxiety, the discontent and the coping behaviours creep in (the numbing, the guilt, and round and round we go). I'm also sharing my own story: the anxiety, the weekend drinking, my 15 years as a teacher, and how COVID made me stop and look at my life. That led me into fitness and nutrition and then into building an online business. But when the business grew fast, I ended up stressed and disconnected from the very things I'd built it for. So I scaled back to one-to-one coaching to realign with my core values: freedom, health and connection. I also share some of the research on why living in line with your values (and affirming them) is linked to better wellbeing and lower stress, and I'll guide you through a reflection on your under-eight self. A small pause before a decision, and one choice that lines up with what matters to you, can change how your whole day feels. I've also put together a 25-minute values workshop for you. You can download it below, so grab a cuppa and give yourself the time. If you want to work with me, you can find out more about LeadHer business mentorship and NourisHer coaching below. Timestamps 00:00 Welcome and Why Values Matter 02:00 What Values Really Are 03:31 Gut Feeling and Your Spark 05:33 Life Responsibilities and Losing Yourself 07:23 Gratitude Versus Wanting More 11:50 The Numbing and Guilt Cycle 13:16 My Story: Reactive Living to Anxiety 20:15 COVID Reset and Finding Purpose 25:21 Success Without Values Feels Empty 30:25 My Core Values in Practice 34:36 Research and Reconnecting With Younger You 38:59 Values Workshop and Next Steps 43:44 Final Thoughts and Outro Links & Resources: * Values Workshop here [https://katehamiltonhealth.com/find-your-values-workbook] * 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

You can read all the books, do all the mindset work and still feel like a fraud the minute you step up. If that's you, this one's for you. I sat down with psychotherapist Susanna Sweeney, who has 35 years' experience (25 of them in trauma). She now helps professionals clear anxiety, low self-worth, imposter syndrome, shame and fears like public speaking, by getting to the root fast through the body and the senses. We talk about: * How early experiences and cultural conditioning create "faulty childhood programming" that keeps your stress response switched on * Why talk therapy, CBT and coaching can leave you understanding the problem but still feeling it * Susanna's own story, growing up in East Berlin, and her breakthrough with her own anxiety and imposter syndrome * Psychosensory tools like EMDR and Havening, and how touch and eye movements signal safety to the brain's limbic system * How all of this shows up in business, parenting, health and everyday life * Why this work can even shift things like weight loss and self-worth Susanna has a guide with a quiz to help you see where you're at. You can reach her at [email protected] for workshops and support. Timestamps 00:00 Meet Susanna Sweeney 02:49 Her Trauma Informed Methods 06:46 Talk Therapy vs Body First 10:02 When Understanding Isnt Enough 12:45 Susannas East Berlin Story 16:21 Imposter Syndrome Breakthrough 19:55 Psychosensory Tools Explained 29:00 Touch Safety And Childhood 33:37 Parenting Repair And Rewiring 36:42 What Havening Looks Like 37:41 Havening Touch Zones 38:51 Eye Movements Explained 39:50 Why Touch Calms Brain 41:37 Imposter Syndrome Roots 47:09 Weight Loss And Self Worth 50:40 Clearing Childhood Programming 55:52 Beyond Trauma Labels 01:00:49 Cultural Conditioning Notions 01:02:19 Reparenting Method And Resources 01:06:28 Final Thanks And Next Steps Links & Resources: * Email - Susanna Sweeney [email protected] * Susanna Sweeney repairenting guide here [https://hello.repairenting.com/guide] * 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

If tax gives you a knot in your stomach, this one's for you. I sat down with John Richardson, The Startup Accountant, to talk about taking the anxiety out of money by getting ahead of tax and compliance instead of hoping it sorts itself out. We cover: * Sole trader or limited company, and when incorporating becomes tax-efficient * How to put money aside for tax with a standing order or a separate profit account * Why you need to know your numbers every month * Simple systems for receipts, invoices and subscriptions that make year-end and VAT easy * Allowable expenses, including clothing and home office boundaries * The VAT threshold and how it affects your pricing * What a Revenue audit can involve Want to work with John? Head to his Instagram to book a 15-minute call and find out about his eight-week profit challenge. Timestamps 00:00 Welcome and Guest Intro 01:34 Episode Topics Overview 04:58 Starting Out and Tax Anxiety 08:25 Compliance and Business Risks 14:02 Finding the Right Accountant 15:47 Social Media Money Myths 18:05 Profit Accounts and Knowing Numbers 22:46 How Much to Save for Tax 28:59 Stay Ahead of Deadlines 31:29 Receipts Systems and Expense Mindset 37:18 Allowable Expenses Basics 38:15 Allowable Work Expenses 39:23 Home Office Boundaries 40:48 Clothing Dual Purpose Rules 42:58 Sole Trader Or Company 46:28 When Limited Makes Sense 49:54 VAT Threshold Reality Check 51:53 Receipts And Recordkeeping 55:36 Revenue Audit Breakdown 57:37 Penalties And Bank Freezes 01:02:39 Profit Challenge And Planning 01:06:57 Quick Expense Wins 01:08:57 Wrap Up And Next Steps Links & Resources: * Instagram - John Richardson  here [https://www.instagram.com/startupaccountant.ie/] * 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