Something physical I’m focusing on right now, something I’m learning mentally — especially around caring less about what people think and stopping the habit of censoring myself — and some reflections on family, life, and running Thrive.

I also talk about a dynamic many of us fall into in conversations… where we automatically become smaller, agreeable, or overly accommodating. The difference between people-pleasing and something deeper called fawning is really interesting.

No big lesson today — just an honest chat about the real work that’s always going on behind the scenes.

Click play and let’s dive in.

If you’ve ever felt stuck in that horrible loop of not seeing progress… getting tired… reaching for coffee or chocolate… and then slowly falling off track — this one is for you. We talk about what’s actually happening in those moments. Why it feels so hard to stay steady when results are slow. And how to rebuild momentum without turning on yourself or throwing everything out the window.

Then we move into the teenage years. If you’re working full-time, juggling drop-offs and pick-ups, watching the money fly out every month, and wondering how to stay present in it all — we talk about that too. How to catch yourself when you’re reacting. How to steady the tone at home. And how to bring more calm and connection into your parenting, even when life feels relentless.

As always, Trisha McHale brings her grounded, compassionate psychotherapist lens — helping unpack what’s happening beneath the behaviours, and how to shift from reacting to responding.

If you’ve ever felt stuck in a loop, stretched too thin, or unsure how to move into the next phase of life with intention — this episode is for you.

Click play and let’s dive in.

To apply for membership to Jessica’s Thrive Academy go to www.jessicacooke.ie/apply

To contact Trisha for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750

About Trisha MacHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.

You work long hours, and then try to squeeze everything else into the few remaining hours of the day.

In this solo episode, I explore why we hide in work, how it becomes a distraction and a time suck, and what it may be keeping you away from.

Click play and let’s dive in.

We talk about rebuilding confidence after leaving an abusive relationship, imposter syndrome at work, stress, weight gain and coping habits, guilt when you’re tired, feeling lazy for resting, and being mentally fried from full-time work and parenting.

If you’re doing it all, managing alone and quietly blaming yourself for struggling, this conversation will resonate.

Click play and let’s dive in.

To apply for membership to Jessica’s Thrive Academy go to www.jessicacooke.ie/apply

To contact Trisha for more information on Therapy and Counselling services:

• galway@mindandbodyworks.com
• 091 725 750

About Trisha MacHale:

Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.

In my years as a fitness coach, and from my personal experience too, I’ve finally discovered why it’s just so bloody hard to get consistent.

I’ve cracked it now — for myself, and as a fitness coach helping women show up to their workouts.

Tune into this episode if you want to be fit but struggle to show up.

Click play and let's dive in.

We talk about the overlap between anxiety, ADHD traits, trauma, hormones, parenting, and overwhelm — and how to know when something is manageable and when it’s time to seek further support.

We also answer a question on nutrition and endurance training, and why nutrition can unravel when training volume increases.

Finally, we talk about confidence and identity, and how working from home can slowly change how you feel about yourself and your social confidence.

This episode is a practical, honest conversation around issues many people are dealing with but rarely talk about.

If you’ve ever felt stuck in patterns that feel exhausting, confusing, or out of your control, click play and let’s dive in.

To apply for membership to Jessica’s Thrive Academy go to www.jessicacooke.ie/apply

To contact Trisha for more information on Therapy and Counselling services:

• galway@mindandbodyworks.com
• 091 725 750

About Trisha MacHale:

Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.

Click play and let's dive in.

Always rushing. Always behind. Always putting myself last.

In this episode, I talk honestly about how living in constant rush became my normal, the wake-up moment that made me stop, and the small but powerful change that helped me step out of survival mode.

If you feel like you never have time for yourself and you’re tired of living on edge, this one’s for you.

Click play and let’s dive in.

We talk about family estrangement — what’s really happening when an adult child cuts off communication, the deep hurt and confusion it causes on all sides, and whether these breakdowns can be prevented or gently repaired.

We also dive into long-term social anxiety. One listener shares her experience of living with anxiety since her teens, how bullying shaped her fear of speaking up, and the toll it’s taking on a job she genuinely loves. We explore why “just pushing yourself” often makes things worse, what’s happening in the nervous system, and what can actually help when anxiety feels overwhelming and ingrained.

Finally, we look at people-pleasing and over-performing in conversations — the urge to say the right thing, be liked, keep the peace, and carry the emotional load — and why these patterns are so hard to break, even when you’re aware of them.

As always, Trisha McHale brings a compassionate, practical psychotherapist lens to each question, helping you understand what’s really going on beneath the surface — and where real change starts.

If you’ve ever felt stuck in patterns that feel exhausting, confusing, or out of your control, click play and let’s dive in.

To apply for membership to Jessica’s Thrive Academy go to www.jessicacooke.ie/apply

To contact Trisha for more information on Therapy and Counselling services:

• galway@mindandbodyworks.com
• 091 725 750

About Trisha MacHale:

Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.

Click play and let's dive in.

In this episode, I share my own experience of feeling tired, overwhelmed, and stuck in the all-or-nothing cycle with food, exercise, and life. I talk about what my days really looked like, why forcing discipline never worked for me, and the moment I realised the problem wasn’t my body — it was overload.

We explore how stress, lack of structure, and constant decision-making quietly sabotage progress, and why calm, steady habits create real change. Not through punishment or perfection, but through support, consistency, and meeting your body where it’s at.

If you’ve ever felt fed up, bloated, exhausted, or like you “should be further along by now,” this episode is for you. There is another way to do this.

Click play and let’s dive in.

I share how learning that where your focus goes, energy flows completely changed my life. I also reflect on the fact that none of us are here forever, and why that matters when it comes to how we live and work. 

This episode is a reminder to do the things you want to do, live fully, and leave work on time.

Click play and let’s dive in.

In this Ask Trisha, we answer the questions you sent in — the ones about feeling drained after therapy, navigating family dynamics, supporting others without taking everything on, and making sense of the emotions that show up after loss.

It’s an honest, practical conversation about protecting your energy, setting emotional boundaries, and learning how to care deeply without burning yourself out.

As always, Trisha brings clarity, warmth, and common sense to topics that can feel heavy, helping you understand what’s normal and how to look after yourself through it all.

About Trisha Trisha is a Psychotherapist and Manager of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.

To contact the Galway centre: 091 725750 galway@mindandbodyworks.com

Click play and let’s dive in.

In fact, it’s the reason so many women stay stuck in the same December–January cycle year after year.

In this episode, I talk about the advice I will never give over Christmas — and why quick fixes, swaps, and control-based thinking don’t work long term. We’ll look at how diet culture sneaks in during the festive season, why all-or-nothing thinking ramps up, and what actually helps you stay steady, grounded, and well.

This isn’t about being perfect over Christmas. It’s about breaking patterns, staying connected to yourself, and moving through the season without losing your footing.

If you’ve ever thought, “I’ll just get back on track in January,” this episode is for you.

Click play and let’s dive in.

I was tired of feeling sluggish, bloated, unfit, anxious, trapped in excuses, trapped in cycles I kept promising myself I’d break. And instead of pretending everything was fine, I finally used that pain as fuel.

That pain wasn’t a weakness — it became my turning point.

Today, I’m breaking down how I turned the pain of my old habits into power…

and how you can use your own pain as the push that gets you out of the patterns you’re stuck in.

If you’re fed up with your own bullshit, if you’ve hit a point where you can’t keep living the same day on repeat, this episode is for you.

Click play and let’s dive in.

How do you talk to your adult children?

And how do you stop self-sabotaging on a Thursday when you’ve been healthy all week?

These are the questions I put to psychotherapist Trisha McHale on my latest podcast episode. Trisha has a real gift for getting straight to the root of things and explaining it in a way that actually makes sense — it’s why she’s been on the podcast so many times.

Contact Trisha: www.mindandbodyworks.com

Phone: 091 725750 Email: galway@mindandbodyworks.com

Click play and let’s dive in.

This will be my 4th Christmas having a healthy one — enjoying myself in ways that aren’t food or alcohol related. I’m blessed. I feel like I’ve broken free from a toxic part of our society that gets pushed on us the second Halloween is over.

The idea that we need to spend, eat, and drink to have a good time — and if we don’t, there’s something wrong with us or we don’t know how to have fun.

Nobody feels good after overeating and over-consuming, so why do we keep doing it?

If you’re sick of how you feel at the end of every December, this episode is for you.

Click play and let’s dive in.

If you’re feeling stuck in old patterns and you want to take back control, this episode is for you.

Click play and let’s dive in.

In this powerful episode, I talk with Rachel Gotto — a woman who has faced unthinkable loss, illness, and recovery, and somehow found her way back to peace, purpose, and strength. Her story is raw, real, and deeply inspiring.

If you’ve ever felt stuck, lost, or like you’re starting again from zero, this conversation will remind you that you can rebuild — no matter what you’ve been through.

You can find Rachel at rachelgotto.com and on Instagram at @rachelvgotto.

Her book, Flying on the Inside, shares her full story of survival, healing, and transformation.

Click play and let’s dive in.

Somewhere along the way, I’d let my phone run my day — checking, scrolling, reacting, repeating. And I realised just how much energy, focus, and peace it was stealing.

In this episode, I’m sharing what I learned from stepping back, the signs that your phone might be running you, and the simple changes that helped me take my focus and calm back.

If you’ve ever said, “I don’t have time,” but spend hours checking your phone without realising it — this one’s going to hit home.

Click play and let’s dive in.

If you’ve got one foot in diet culture and the other half of you is telling yourself you don’t agree with it, you’ll keep going around in circles — because both of your feet are pointed in opposite directions. You need to make a choice. 

Do you agree with diet culture — weighing yourself, tracking your food? Or do you disagree with it and stand against it? 

This podcast episode will help you decide, and maybe help you finally become free from diet culture once and for all — so you can move forward and become fit, healthy, and strong. 

Click play and let’s dive in.

I’ll walk you through why so many women over 40 struggle to stay consistent, what’s really getting in the way, and how to simplify your routine so you feel fit, strong, and mobile again — without burning out or giving up.

Here’s why you need to listen:

1. You’ll learn what doesn’t work for women over 40 — and what to stop wasting time on.
2. You’ll understand exactly how to train for strength, mobility, and energy that lasts.
3. You’ll walk away with a simple plan you can start using straight away.

This isn’t about doing more. It’s about doing what works — and keeping it simple.

Click play and let’s dive in.

In this episode, Nuala shares:

• What happens in the exact moment you face fear, and how to know if it’s protecting you or holding you back
• Why avoiding discomfort costs you more than facing it
• The lessons silence and solitude can teach when you’re stripped of all distraction
• The difference between just enduring and being truly resilient
• What the ocean has shown her about real limits — and the ones we create ourselves

A powerful conversation about resilience, choice, and the strength you only find at the edge.

You can get Nuala’s book Limitless at all great bookstores, and follow her on Instagram here: @numooreswim

Click play and let's dive in.

Wine had become the thing I turned to — for stress, overwhelm, holidays, Friday nights, everything.

But at a certain point, I started to wonder… What is this actually costing me?

In this episode, I share:

• The moment I said “I’m done” — and what scared me most about giving it up
• The identity wobble that no one prepares you for
• What life actually looks like when your evenings no longer revolve around wine

If you’ve ever asked yourself, “Who even am I without it?” — this one’s for you.

Click play and let's dive in. 

Through her transformational breathwork and her signature Fuck It Method, Hannah guides women to:

• Soften their hearts and reconnect with their bodies
• Rise into the knowing that “I’ve fucking got me”
• Live in a state of self-love and euphoric joy

This conversation is raw, real, and empowering. If you’ve ever felt weighed down by expectations, Hannah will show you how to let go, breathe deeper, and finally feel high on love — because you already are enough.

1:1 Breathwork Session A 60-minute Conscious Connected Breathwork journey designed just for you. A full-body “I’ve fucking got me” reset. September Intro Offer: Claim Your Space Here

10-Day Mini Retreat A high-touch, transformational reset — no suitcase required. Includes a 1:1 coaching session, 1:1 breathwork, and 10 days of voice-note support to help you shift patterns and choose love. Book Your 10 Day High On Love Retreat

3 or 6 Month Coaching The most intimate way to work with Hannah. Move through the Fuck It Method, rewire your patterns, and rise into a life you’re lit up by. Apply Here

Click play and let's dive in.

But you know what? — life is always busy. There’s always something pulling at your attention. But skipping your workouts, dropping your routine, or abandoning your healthy habits is still a choice — and one that leaves you feeling worse.

This isn’t about blame. It’s about taking back your power.

You’ll learn:

• Why “life got in the way” is often a sign of deeper habits

• How to stay consistent even when things feel chaotic

• What to do when you're tempted to give up

This episode is your reminder that you can be fit and healthy even in a full, busy life — and that showing up because of the chaos (not in spite of it) is what changes everything.

Click play and let's dive in.

I know that feeling all too well. For years I was stuck in the same exhausting cycle of starting over every Monday, eating well for a while, then crashing back into stress, wine and sugar.

It wasn’t just about food or exercise. 

There were hidden reasons I couldn’t lose the weight, and in this episode I’m sharing the 10 most brutal ones. These are the habits, thoughts and patterns that kept me overweight and stuck, and the shifts that finally set me free.

Tune in because you’ll discover three big takeaways: the surprising reasons I couldn’t lose weight no matter how hard I tried, how stress and overwhelm had far more power over my weight than I realised, and the exact shifts I made that changed everything.

Click play and let's dive in.

I know what that feels like, because I did it too. Wine to switch off, food for comfort, busyness to avoid slowing down. I thought I was protecting myself from stress — but in reality, I was avoiding the deeper pain underneath. And it nearly broke me.

Here are 3 reasons to tune in:

• Discover the hidden ways avoidance might be showing up in your own life (without you even realising).
• Learn the real cost of numbing with wine, food, or busyness — and why it keeps you stuck.
• Hear what happened when I stopped running from stress and started facing it — and how you can do the same.

Avoidance feels easier in the short term, but it always comes at a high price. This episode will help you see what it might be costing you — and what’s possible when you choose a different way. Click play and let’s dive in.

You can either choose the temporary discomfort of building new habits — or live with the long-term discomfort of an unfulfilled, unhealthy, stuck life.

In this episode, I’m asking you straight: are you choosing inner excellence, or are you settling for mediocrity?

We’ll talk about:

• Why discomfort is the price of growth
• The difference between the short-term pain of new habits and the lifelong pain of staying stuck
• How to shift your mindset so you lean into the right kind of discomfort

If you’re serious about building consistency, fitness, and peace of mind — this episode will be the wake-up call you need.

Click play and let’s dive in.

In today’s chat, I’m sharing why the real problem isn’t your time management or how busy you are — it’s your boundaries.

We’ll dive into the hidden ways you’re giving away your time and energy without even realising it, and why you keep saying yes when you know you should be saying no. I’ll walk you through three simple boundaries you can set this week that will instantly help you feel calmer, more in control, and finally able to focus on what matters to you.

This is the stuff no one teaches us — how to protect your time, your energy, and your emotional space without feeling guilty.

If you’re ready to stop running on empty and start showing up for yourself, you’ll love this one.

Click play and let’s dive in.

It’s not that you’re lazy. It’s not that you need more motivation. There’s something deeper going on — and in this episode, I’m diving into it.

We’ll talk about:

Why movement can start to feel flat, draining, or like pressure

The emotional undercurrent that’s often missed (especially in women over 40)

And how to shift the energy — so workouts feel doable, even enjoyable again

If you’re stuck in that “I can’t be bothered” feeling, this will help you understand what’s really going on — and how to get your spark back.

Click play and let’s dive in.

In this episode, I’m joined by Fiona Feeley — a psychotherapist, speaker, and mental health advocate who blends psychology, body-based healing, and spiritual practices to help people feel whole again.

Fiona opens up about her own darkest moments, the trauma that shaped her, and how she transformed her life from survival mode to deep connection and purpose. We talk about disembodiment, coping, awareness, and why self-judgement is one of the biggest blocks to healing.

If you’ve ever felt stuck, disconnected, or like you’re carrying pain that no one sees — this one’s for you.

Click play and let’s dive in.

Fiona’s website: 

https://www.counsellingcentremaynooth.com/fiona-feeley/

Fiona’s Instagram: https://www.instagram.com/fundamentalspsychotherapy/

Because not taking action is an action. Not deciding is a decision. And staying stuck doesn’t happen by accident — it happens by default.

In this episode, we’ll get into:

1. The real reason you’re circling the same patterns
2. What happens when you try to stay safe and avoid discomfort
3. Why “I’ll start Monday” is the biggest lie holding you back

If you’re serious about changing your life, it starts with your mindset — and this episode will show you how.

Click play and let’s dive in.

Mary Ann is a lecturer, writer, and mother who shares her deeply personal journey with honesty and courage.

In our conversation, Mary Ann opens up about the unimaginable: the sudden loss of her husband John, who died while out for a jog just days after her 50th birthday.

Grief quickly spiralled into severe mental distress, and within a few months, she found herself being treated in a psychiatric hospital, struggling through psychosis and depression’

Her story is one of heartbreak, survival, and incredible resilience — and of how she slowly found her way back to herself, rebuilding life piece by piece.

It’s a powerful, moving chat about grief, mental health, and hope. I’m so grateful to Mary Ann for sharing her story. She is such a fantastic, strong woman and I can't wait for you to hear her story.

Click play and let’s dive in

👉 Get Mary Ann’s book:

📖 On Amazon (Kindle, Audible, Paperback)

🎧 On Audible

📚 Available in all good bookshops

The one thing that got me through it all? I didn’t quit. I tweaked. I kept going. And that’s what I want for you too.

If you’re feeling stuck, doubting yourself, or ready to give up — this one’s for you.

Click play and lets dive in.

3 Reasons to Tune In:

• You’ll hear how body image can shape everyday choices — without you even realising it.
• Discover the hidden rules you might be living by when it comes to food, exercise, and clothing.
• Explore what could change in your life if you stopped trying to shrink yourself and started showing up as you are.

Click play and let's dive in!

For years, I went around in circles—desperate to become fit and healthy, to start feeling good but I always ended up back at square one.

And I realised... the things I thought were holding me back? They weren’t the real issue at all.

In this episode, I’m opening up about the sneaky, unexpected things that were actually keeping me stuck—and what changed once I finally figured it out.

Tune in to learn:

• What fear of failure really looks like (and how it shows up in your everyday habits).
• Why those uncomfortable feelings at the start of a new routine are so powerful—and what to do with them.
• The subtle stories we keep telling ourselves that quietly sabotage our progress.

If you feel like you’re doing all the right things but not seeing progress, this one’s for you.

I drank too much for years. I overate for years too. And while I didn’t hate it all the time, towards the end… I just felt stuck. Every day felt like Groundhog Day. Every Monday felt like I was starting again.

I wasn’t making progress in the areas that mattered to me. I felt unfit, tired, and sluggish all the time. My clothes didn’t feel right, and I didn’t feel good in my skin.

In this episode, I’m sharing how I broke free from each of those habits. I used a different strategy for alcohol and for food — and both have changed my life in different ways.

Tune in to hear:

• The big turning point in my alcohol journey
• Why I had to handle sugar and emotional eating differently
• What’s actually changed in my life since healing from both

If you’re stuck in that cycle and don’t know how to break it — I hope this helps.

You’re either all in or completely off—and you’re so tired of swinging between the two.

In this episode, I’m taking you back to the version of me that was stuck in that loop—eating too much, drinking too much, and feeling totally disconnected from my body. I’ll share what I wish I’d known back then, the tiny mindset traps I couldn’t see at the time, and how shifting my focus helped me finally feel calm, clear, and in control.

Tune in to learn: ✔️ The surprising habits that kept me stuck (without me even realising it) ✔️ Why focusing on the wrong things can make everything harder ✔️ How I finally found peace in the middle ground—not all or nothing

Click play and let's dive in!

Tired, bloated, overwhelmed—like you’ve gone too far again, and now you’re starting over.

You tell yourself you’ll get back on track, but deep down, it’s the same cycle every week. And it’s exhausting.

In this episode, we’re slowing things right down. We’ll look at what’s really going on with your weekend habits—not from a place of shame, but from curiosity. If you’ve been stuck in that “I’ll start fresh Monday” loop, this is a chance to step back and get honest.

Because this isn’t about willpower—it’s about alignment, awareness, and figuring out what you actually need.

Tune in to learn: ✔️ Why you might be clinging to habits that no longer serve you ✔️ What the constant “starting again” is costing your energy and mindset ✔️ How to start building a calmer, more sustainable rhythm—without rules or guilt

Click play and let's dive in!

In this episode, we’re getting really honest about the small habits that might be stealing your peace — without you even realising it. These aren’t big dramatic things, but they quietly pile up and leave you feeling exhausted, stuck, or just not quite you. I’ll walk you through some of the shifts that helped me feel calm, more in control, and genuinely well again — in my mind and in my body.

Tune in to learn: ✔️ The hidden cost of avoiding what’s really bothering you ✔️ How trying to “be nice” might be disconnecting you from yourself ✔️ What changes when you start doing life on your terms

Click play and let's dive in!

In this episode, I’m sharing what my evenings used to look like—and why they felt so hard, even when everything on the outside looked fine. If you’ve ever felt that pull toward food or wine when the day ends, this will help you understand what’s really going on underneath. And I’ll walk you through the quiet shift that changed everything for me—and might just change things for you too.

Tune in to learn: ✔️ Why willpower isn’t the answer when evenings feel out of control ✔️ The simple mindset shift that helped me stop numbing out at night ✔️ How to create evenings that actually restore you (without restriction or guilt)

Click play and let’s dive in!

Maybe you start off motivated, but it always ends up feeling like a chore—and then the guilt creeps back in.

In this episode, I’m sharing a fresh way to look at movement—especially if you’ve never really enjoyed working out. We’ll talk about why so many women feel disconnected from exercise, and what can shift when you stop forcing it and start making it work for you. If you’re craving something that feels calmer, more doable, and actually supports your life, this one’s for you.

Tune in to learn: ✔️ Why you don’t need to love exercise to build a rhythm that works ✔️ How to shift from guilt and “shoulds” to something that feels good ✔️ A simple mindset tweak that can help you stay consistent—without pressure

Click play and let’s dive in.

In this episode, we’re digging into why the usual plans—like calorie counting, step goals, or endless food prep—often leave you feeling more tired, more stressed, and no closer to your goals. You’ll hear real stories from women who broke free from that loop and found a simpler, more supportive way to feel good in their bodies again.

Tune in to learn:

• Why all the tracking, restricting, and pushing isn’t getting you the results you want
• A gentler, more effective way to think about fitness and food
• What actually helps when you want to feel calm, strong, and in control

Click play and let’s dive in.

You’re tired, overwhelmed, and wondering why you just can’t seem to get it together.

In this episode, I’m unpacking what’s actually going on when you feel stuck or off-track—and why pushing harder isn’t the answer. I’ll share a few real-life stories from women who thought they just needed more willpower, and what helped them finally feel calm, clear, and in control again.

Tune in to learn:

• Why “laziness” isn’t the issue—and what to ask yourself instead.
• One simple action that calms your system and creates momentum.
• How to stop the all-or-nothing cycle and start feeling like you again.

Click play and let’s dive in.

Then out of nowhere, the motivation just… vanished. And now you’re wondering, “What happened?” 😕

In this episode, we’re talking about that moment—the dip. When the energy fades, the excitement goes quiet, and everything starts to feel harder than it should. If you’ve ever felt like you were doing great and then lost your rhythm, this is going to help you make sense of it—and more importantly, know what to do next.

You’ll hear real stories, practical tools, and a fresh perspective on why the “crash” isn’t a failure… it’s just a turning point. 💡

Tune in to learn: ✔️ Why motivation always fades—and why that’s not a problem ✔️ How to shift from relying on energy to leaning on structure 🧭 ✔️ What women who stay consistent actually do when the buzz wears off 🔁

Click play and let’s dive in!

If you’re feeling sluggish, overwhelmed, or just off… this episode is for you.

I’m sharing three small but powerful shifts that can help you feel grounded, strong, and clear again—without overhauling your whole life.

Tune in to learn: ✔️ Why doing more might be the very thing keeping you stuck ✔️ The tiny shifts that create the biggest emotional and physical changes ✔️ How to feel like yourself again—without starting from scratch

Click play and let’s dive in! 🎧

So why do you still feel tired, bloated, overwhelmed—and stuck?

In this episode, I’m sharing 10 sneaky habits that might be quietly working against you. These aren’t the obvious ones, but they can leave you feeling drained no matter how hard you try.

Tune in to learn: ✔️ What these hidden habits are—and why they’re so easy to miss ✔️ How they might be making your stress, sleep, and cravings worse ✔️ What to do instead to finally feel in control of your health again

Click play and let’s dive in! 🎧

It’s not about willpower. It’s not about being more motivated. The difference comes down to a few key mindset shifts and habits that make consistency feel easier.

Tune in to learn: ✔️ The mindset shift that separates women who stay on track from those who constantly restart. ✔️ How to make time for fitness instead of waiting for the "perfect" moment. ✔️ Why focusing on progress (not perfection) is the key to long-term success.

Click play and let’s dive in! 🎧

In this episode, I’m breaking down the biggest mistakes that might be slowing you down, including:

✔️ The real reason why focusing on weight loss can hold you back ✔️ A habit almost everyone does—but actually works against progress ✔️ The sneaky mindset shift that changes everything

If you’ve ever felt stuck, frustrated, or ready to give up, this episode is for you.

Click play and let’s dive in! 🎧

I used to think I just needed more willpower. I’d go all-in, train hard for a few weeks, then stop. Every time I quit, I told myself I wasn’t disciplined enough. Sound familiar? The truth is, most people struggle because they’re making fitness harder than it needs to be.

In this episode, I’m sharing how to break free from the all-or-nothing cycle, make workouts feel easier, and finally stay consistent—without relying on motivation.

Tune in to learn:

1. Why motivation isn’t the real issue (and what actually keeps you consistent).
2. Simple shifts to make fitness fit your life (instead of forcing yourself into routines that don’t work).
3. How small, doable steps lead to long-term success.

Let’s take the pressure off and make movement something you want to do—not something you have to force yourself through.

Click play, and let’s dive in!

In this episode, I sit down with Sabrina, a Thrive Academy member who transformed her mindset, ditched alcohol and sugar, and finally took control of her health. 

She shares the struggles she faced, the powerful shifts that helped her break the cycle, and how accountability and self-belief changed everything.

If you're feeling stuck and ready for real change, this episode is for you.

1. You’ll Relate to Sabrina’s Journey – She struggled with the same feelings of frustration and setbacks that so many of us face.
2. You’ll Learn What Actually Works – Sabrina shares the key mindset shifts and habits that finally helped her stop going in circles.
3. You’ll Feel Inspired to Take Action – If she can do it, so can you! Get the motivation and practical advice to start making real progress.

Click play and let’s dive in!

You’re not alone. The truth is, motivation is unreliable, but discipline? That’s what creates real, lasting results.

In this episode, I’m sharing practical, no-fluff strategies to help you build discipline and stay consistent—even on the days you don’t feel like it. If you’ve been struggling to stick to your goals, this is for you.

3 Reasons to Tune In:

✔️ You struggle with consistency and want a better way to stick to your habits without relying on motivation. ✔️ You’re tired of the all-or-nothing mindset and want simple strategies to show up, even on tough days. ✔️ You want real results—whether it’s getting fitter, feeling stronger, or making positive changes that actually last.

By the end of this episode, you’ll have practical hacks to build discipline, make consistency feel easier, and finally start seeing progress.

Click play and let’s dive in.

Like no matter what plan you follow, you always end up back in the same cycle—being "good" during the week, then overeating at weekends, feeling frustrated, and starting over again? I’ve been there.

In this episode, I’m sharing exactly why we overcomplicate food and how to finally make it easy to eat well without stress, guilt, or strict rules. I’ll walk you through my own journey, the mistakes I made, and the mindset shift that changed everything.

3 Reasons to Tune In:

✅ You feel like you're "on track" all week but undoing it on weekends. ✅ You’re tired of restricting, stressing over food, and feeling out of control. ✅ You want a simple, sustainable way to eat healthy—without obsessing over it.

If you’re ready to break free from all-or-nothing eating and finally feel in control around food, this episode is for you.

Click play and let’s dive in!

In this episode, I sit down with Mary O’Dwyer, a thriving member of Thrive Academy, to talk about her incredible transformation. 

Mary once believed that success meant being “on” or “off”, “good” or “bad”. She thought the key to health was weight loss and dieting—until she discovered a better way.

Three reasons to tune in:

1. Break Free from the All-or-Nothing Cycle – If you’ve ever struggled with consistency and felt stuck in the mindset of being “on” or “off,” Mary’s story will show you how she finally let go of perfectionism and built habits that actually stick.
2. Discover the Power of Small Steps – Mary shares the exact mindset shift that helped her stay consistent, proving that small actions truly lead to big results. If you’ve ever doubted whether tiny changes can make a difference, this episode will change your perspective.
3. Real-Life Inspiration from Someone Just Like You – Mary isn’t a fitness coach or a personal trainer—she’s a real woman over 40 who found a way to make health and fitness a natural part of her life. Her journey proves that change is possible for anyone, no matter where you start.

If you’ve ever struggled to stick with healthy habits, this episode will inspire you to take that next small step—because small action is always better than no action.

Click play and let’s dive in!

I’m joined by Olivia Farrelly, host of No More Booze and founder of Grey Area Drinker. Olivia gave up alcohol in 2018, and now she helps others untangle from drinking culture and create a life they love—without waiting to hit rock bottom. We talk about what it really feels like to step away from alcohol, the emotional and social challenges, and the freedom that comes with making this change.

3 reasons to tune in:

1️⃣ Feeling stuck in your drinking habits? Olivia breaks down how to assess your relationship with alcohol and decide what’s right for you. 2️⃣ Worried about what life looks like without drinking? We talk about the fears, doubts, and why giving up alcohol doesn’t mean giving up fun. 3️⃣ Want simple, practical advice? Olivia shares the mindset shifts and steps that make going alcohol-free feel easier and more empowering.

If you’ve ever wondered what life would be like without alcohol, click play now.

Find Olivia:

🌐 Website: Grey Area Drinker

🎙️ Podcast: No More Booze – Listen here

📸 Instagram: @greyareadrinker

Life doesn’t always go as planned—storms roll in, routines get disrupted, and chaos can take over. 

But what if those moments were the most important times to stick with your habits? What if in those moments you kept a thread of consistency and this kept you out of that dreaded all or nothing loop.

In this episode, I’m diving into how to stay consistent when life throws you a curveball.

💡 Tune in to discover:

1️⃣ Why consistency is key, even when things feel out of control.

2️⃣ Simple strategies to adjust your habits and keep going, no matter what life throws at you.

3️⃣How to shift your mindset from “all or nothing” to “doing what you can.”

Whether you’re facing a literal storm or just having a hectic work week, this episode will give you the tools and encouragement to keep showing up for yourself. 

When you do this, over time being healthy becomes who you are.

Click play and let’s dive in.

Laura opens up about her journey through anxiety, work-related burnout, and the challenges of growing up with a parent facing mental health struggles. Together, we discuss overcoming trauma, taking baby steps toward healing, and finding balance in a world of endless demands. This heartfelt conversation is packed with actionable advice for building healthier habits, managing stress, and learning to truly value yourself.

Tune in to: 1️⃣ Discover how small, intentional steps can lead to big transformations—Laura shares how she rebuilt her life after hitting rock bottom, proving that healing is possible one step at a time. 2️⃣ Learn practical strategies for managing anxiety, setting boundaries, and finding calm amidst the chaos of work and life—tools you can start using today. 3️⃣ Be inspired by Laura’s journey of resilience and growth as she transformed her pain into purpose, building a thriving wellness business and community.

Find Laura:

🌐 Website: https://www.umbrellawellness.ie/

🎙️ Podcast: The Are Ya Well Podcast. Listen here

📸 Instagram: https://www.instagram.com/laurameanswellness/

🎧 Click play and let’s dive in!

Do you feel like stress and overwhelm are stopping you from sticking to healthy habits? 💭 Maybe you’re trying so hard, but no matter what, it feels like nothing works. You’re not alone—stress can make everything feel so much harder.

In this episode, I’m sharing my story—panic attacks, overwhelm, and hitting that point where I just couldn’t keep going the way I was. I’ll talk about the moment I realized that no amount of working out, eating healthy, or keeping busy was going to fix what was really going on inside.

Here are 3 reasons to tune in: 1️⃣ Understand why stress and overwhelm pull you away from the changes you want to make and how to stop the cycle. 2️⃣ Learn how I started to feel calm and at peace with simple tools that you can implement into your morning

3️⃣ Get practical steps to start creating small changes in your day—routines that help you feel calmer, stronger, and in control.

If you’re ready to stop feeling like life is running you and start feeling more grounded, click play and let’s dive in! 🎧

Have you hit that pivotal moment where you’re ready for change but don’t know where to start? 💭

In this episode, I’m diving into the real reasons why overeating feels so hard to break and what to do when you’re ready to tackle overeating. 💪🏻 We’ll explore why quick fixes and extreme diets never work and how shifting your focus to the bigger picture—your stress, emotions, and routines—can make all the difference.

Here are 3 reasons to tune in:

1️⃣ Learn the real turning point that helped me stop the cycle of overeating and take control of my life.

2️⃣ Discover the actionable steps you can take to reduce stress and build simple, healthy routines that actually stick.

3️⃣ Get inspired with tools like Thrive Time, SBN, and mindset shifts to feel more calm and centered —helping you stop overeating and heal your relationship with food.

Click play, and let’s dive in! 🎧

I arrived at Christmas feeling very calm and grounded, but now, less than two weeks later, I’m feeling quite irritable and cranky. So, I’m excited to share with you why that is!

In this episode, I’ll talk about the three habits I changed over Christmas that had a huge impact on how I felt.

Here’s why you’ll want to tune in: 1️⃣ We’ll chat about three simple habits that can have a massive negative impact on your mental and physical health. 2️⃣ I’ll explain the science behind why you might be feeling cranky and irritable. 3️⃣ You’ll learn how to take action on simple habits that will have you feeling less irritable and more healthy and calm, quite quickly.

This episode is going to help you lay the foundations for a fit and calm 2025—starting with the basics.

I hope you enjoy it!

Click play, and let’s dive in.

If you’ve ever felt stuck, lonely, or unsure if your relationships could get better, this is for you.

This year, my relationships absolutely transformed, but it wasn’t easy. I went through messy, turbulent times with the people I love because I was changing so much—and that change impacted everyone around me.

If you’re rowing more, feeling isolated, or like nobody gets you, I want you to know that’s normal. It’s part of the process when you start setting boundaries, being yourself, and letting go of people-pleasing.

In this episode, I’m sharing 10 Game-Changing Relationship Lessons I Learned in 2024—lessons that completely changed how I connect with the people I love.

Why tune in?

🎙️ 1. Learn how to stop people-pleasing and start building real, meaningful relationships. 🎙️ 2. Discover why creating boundaries feels hard at first but is so worth it in the end. 🎙️ 3. Find out how relationships can be mirrors for your own personal growth and self-awareness.

Click play and let’s dive in!

In this episode, I’m diving into the shared struggles and quirks of life that often leave us questioning ourselves. 

Spoiler: You’re not alone, and yes, it’s all perfectly normal.

Here are 3 reasons to tune in:

1. Why you crave snacks at night: Understanding the real reasons behind those late-night urges and how to handle them in a way that feels good for you.
2. How to work out when you’re not in the mood: Why it’s normal to never feel excited about exercise—and how to show up anyway without overthinking it.
3. Managing change in relationships: What to expect when personal growth shakes things up with your loved ones and how to come out stronger together.

If you’ve ever felt stuck, overwhelmed, or unsure how to move forward, this episode is here to guide and inspire you. 💪

Click play and let’s dive in!

In today’s episode, you’ll…

• Hear why I stopped drinking: I’ll share my relationship with alcohol and the moment I decided it was time to quit.
• Learn what the journey was really like: How I gave up alcohol, what helped, and why it wasn’t as hard as I thought.
• Discover the reality of life without alcohol: How my life has transformed in every single way—and why it’s been so much better than I imagined.

Click play, and let’s dive in!

In today’s episode, you’ll…

1. Find peace amidst the chaos: I’ll share how learning to be centered and grounded has helped me overcome stress and overwhelm, and how it can help you too.
2. Learn to embrace your true self: If you’ve ever struggled with people-pleasing or hiding parts of who you are, this episode will give you the push you need to own your truth and speak up.
3. Discover the power of listening to yourself: I’ll explain why tuning in to your inner voice has been a game-changer for me, and how you can start listening to your own intuition to make better decisions.

Click play and let’s dive in!

You're definitely not alone—so many of us face these challenges, especially as we navigate the ups and downs of life after 40. 🌿

In this episode, I'm diving deep into what it really takes to build sustainable, lasting habits that actually work for you—no more "all-or-nothing" extremes, no more feeling like you're chasing after a perfect body or constantly fighting your cravings.

Instead, we're focusing on balance—something that feels right and real for you. 🌟

🎙 Why should you tune in?

1️⃣ Get actionable tips you can start using today to feel more calm, in control, and at peace with your health. No complicated rules—just simple strategies you can fit into your busy life.

2️⃣ Break free from the constant overwhelm and self-doubt that often come with trying to stay healthy. Let’s talk about how to build confidence and truly enjoy the journey, instead of feeling like you’re constantly battling yourself.

3️⃣ Learn how to create habits that work with your lifestyle—because let's face it, life after 40 can be full-on! No more "extreme" diets or unrealistic fitness routines. It's time to discover what truly makes you feel good, strong, and confident—without burning yourself out.

Let’s make fitness simple, balanced, and most importantly, enjoyable. 💪

Click play and let's dive in!

In this week’s episode, we dive deep into the connection between food, balance, and healing. 🌱 

If you’ve ever struggled with your relationship with food, or felt overwhelmed trying to “fix” your eating habits, this episode is a must-listen. 

I share my personal journey of finding balance in life and how healing from within transformed everything.  

✨ 3 Reasons to Tune In:  

1️⃣ Discover the powerful PAHMS approach—Physical Fitness, Accountability & Support, Hydration, Mental Health, and Self-Care—and how it can help you create real change.  

2️⃣ Learn why food struggles are often a symptom of deeper challenges like loneliness, stress, or perfectionism—and how to tackle the root cause.  

3️⃣ Get actionable tips to make healthy eating feel natural, not restrictive, while finding comfort in non-food sources.  

Let’s break the cycle and find true balance together. Click play and let's dive right in! 💛

Today, she brings her expertise, love, and compassion to help us all shine a little brighter.

In this episode, Christine takes us through her transformative journey from the chaos of overworking and neglecting self-care to healing and reconnecting with her authentic self. She shares her experience of being deeply immersed in masculine energy, where productivity and control overshadowed her emotional and spiritual needs. Christine describes how a near-death experience and the birth of her child pushed her to confront this imbalance, leading to a powerful shift toward embracing feminine energy—trusting, surrendering, and reconnecting with her true essence.

Christine also discusses the creation of her Full Moon Healing Circles, where she helps others release emotional heaviness, reconnect with themselves, and find healing through meditation, breathwork, and community. The episode is filled with raw honesty about the struggles of personal growth and the courage it takes to break free from societal expectations to live a more aligned life.

3 reasons to tune in:

1. A Raw and Honest Story: Christine opens up about her personal challenges, including how a life-threatening event led her to reassess her values, making this episode incredibly relatable for anyone feeling stuck or overwhelmed.
2. Practical Healing Tools: Learn about the power of embracing both masculine and feminine energy, and how this balance can transform your emotional, mental, and physical wellbeing.
3. Inspiration for Personal Growth: Christine shares her insights on how to heal from past traumas, connect with your intuition, and align with your true purpose—valuable for anyone seeking deeper self-awareness or looking to take the next step on their healing journey.

Click play and let’s dive in!

Here are 3 reasons to tune into today’s episode:

1. Understand why change can feel impossible, even when you’re motivated.
2. Discover how the brain’s “comfort zone” affects your habits and choices.
3. Learn practical steps to start building healthy habits that actually stick!

Click play to discover simple, effective ways to start building habits that fit your true values—so you can feel healthier, happier, and fully in control this season and beyond.

How to Contact Trisha:

Website: https://mindandbodyworks.com/

Email: galway@mindandbodyworks.com

Phone:  091 725750 

However, she realised that today's world requires something more profound. Her work as a Shaman now adds an energetic and mythic dimension to her psychological expertise, allowing her to help clients achieve true transformation—from the inside out.

Leisha’s unique combination of psychology and shamanism offers practical steps to tap into your inner strength and wisdom, empowering you to create deeper, lasting changes, especially during midlife transitions. In this episode, she shares insights and strategies for personal growth, guiding us on how to make meaningful shifts in our lives.

Contact Leisha Redmond:

• Website: www.leisharedmondmcgrath.com

• Email: leisha@leisharedmondmcgrath.com

In today’s episode, I’m sharing something super personal—my journey with anxiety. I’ve struggled with it since I was a kid, and it’s shown up in so many ways over the years, from panic attacks to turning to food and alcohol for comfort. I’ll also walk you through what I do now to manage it, sharing simple, practical steps that help me keep it under control.

3 Reasons Why You Should Listen Today:

1. Get Real Strategies for Managing Anxiety: From my morning routine to exercise tips, I’ll give you actionable ways to start feeling calmer.

2. You’re Not Alone: With 82% of women in Ireland experiencing anxiety, you’ll learn how common this is—and that it’s okay to talk about it.

3. My Personal Story: I’m opening up about my experiences in the hope it will inspire you to tackle your own anxiety head-on.

Click play and let’s dive in!

3 Reasons to Tune In:

1. Simple, Actionable Plan: Learn how to easily fit a strength-building routine into your day without overwhelm.
2. Confidence Boost: Discover how just 30 minutes can help you feel empowered and confident.
3. Holistic Approach: It’s not just about your body—this episode will help you strengthen your mind, too.

🎧 Click play and let’s dive in!

3 Reasons to Tune In:

1. Find Freedom from restrictive diets and learn how to focus on health instead of weight.
2. Practical Tips on how to nourish your body without guilt or obsession.
3. Mindset Shifts that will help you create sustainable, healthy habits for life.

🎧 Click play and let’s dive in!

I know exactly why you feel that way—because this was me for so many years.

If you want to stop going around in circles, you need to stop doing this one thing... 🚫

In today’s short little episode, I’m sharing with you exactly what that is! 🎙️

Click play and let’s dive in!

I want you to know one thing... it’s never too late to change. 🌟

You want to get fit and healthy? 🏃‍♀️🍎 Only fear is holding you back.

I know how you can remove that fear, and I know how you can start your fitness and health journey in the right direction. 🚀

In today’s episode, I’m helping Margaret overcome her fear of failure and giving her practical tips to start her journey to getting fit and healthy as she approaches retirement. 🎙️

Click play and let’s dive in!

In today's episode, I dive into a topic that resonates with so many of us: people-pleasing and the toll it takes on our well-being. Inspired by an email from Karen, a listener struggling with always putting others first, I explore how people-pleasing often stems from deeper issues like fear of rejection and lack of self-worth.

Together, we discuss practical tools to break free from this cycle, such as setting healthy boundaries, recognizing and challenging limiting beliefs, and taking steps to reclaim joy and authentic connections in life. This episode is about taking control, prioritising yourself, and embracing the messy beauty of imperfection.

3 Reasons Why You Should Listen to Today's Episode:

1. Practical Steps for Setting Boundaries: I share actionable tips for establishing boundaries at work, at home, and in social settings, helping you carve out the space you need for yourself without guilt.
2. Overcoming Limiting Beliefs: Learn how to identify and challenge the limiting beliefs that keep you trapped in people-pleasing behaviours, so you can finally start living life on your own terms.
3. Personal and Relatable Insights: I open up about my own experiences with people-pleasing and loneliness, and how I managed to transform those challenges into opportunities for growth. 

Let my journey inspire and guide you on your own path to healthier, more fulfilling relationships. Click play and let’s dive in.

Meet Nancy! She’s 47 and, like many of us, she’s finding it difficult to make healthy eating a consistent habit. Nancy does really well when things are calm—she eats balanced meals, avoids junk, and feels great. But then, when stress hits or life gets too busy, she finds herself slipping back into old habits like emotional eating and takeaways. Sound familiar?

In this episode, I’m helping Nancy (and you!) break out of that frustrating cycle of starting and stopping with healthy habits. Together, we’ll talk about how to make healthy eating a normal part of life without it feeling like a constant burden.

We’re going to explore:

• How to identify the deeper triggers that push us towards emotional eating.
• Practical ways to reduce stress and create boundaries that help you stay on track.
• Simple strategies to break free from the on-again, off-again cycle, so you can feel more in control and less guilty about your food choices.

If you’ve ever felt like you know what to do but can’t seem to stay consistent, this episode is for you. Nancy’s story is one that many of us can relate to, and I can’t wait for you to hear how we can all start making healthy eating feel easy and natural.

So, grab a cup of tea, find a comfortable spot, and let’s get into it!

Meet Evelyn! She’s 62, and she’s spent most of her life avoiding workouts because they just don’t feel enjoyable. She hates the gym, running feels overwhelming, and finding motivation has been an uphill battle. Can you relate?

In this episode, I’m helping Evelyn (and you!) figure out how to get moving in a way that’s enjoyable, not a chore. We’re talking about how to make fitness a consistent, positive part of your life without ever feeling like it’s something you have to do.

We’re going to explore:

• How to discover types of movement that bring you joy—even if the gym isn't your thing.
• Building a fitness habit that actually fits into your life, without adding extra stress or pressure.
• Creating a realistic and sustainable routine that helps you feel stronger, healthier, and proud of what your body can do.

If exercise has ever felt like a struggle or if motivation comes and goes, this episode is for you. Evelyn’s story is one so many of us can relate to, and I can’t wait for you to hear all the practical tips that can change your journey.

Grab a coffee, pop in those earphones, and let’s dive in!

Meet Joan! She’s 45 and has been struggling with a common challenge: she’s either fully committed to her workouts and healthy eating, or she falls off the wagon entirely when life gets stressful. Sound familiar?

In this episode, I’ll be guiding Joan (and you!) through how to break free from the all-or-nothing mindset and make fitness a sustainable, enjoyable part of life.

Together, we’ll dive into:

• Understanding the all-or-nothing mindset: Why it keeps you stuck and how to finally let it go.
• Redefining what health means: It’s not just about fitness and food—it’s about creating balance in all areas of your life.
• Simple strategies for lasting change: How to build healthy habits on a strong foundation, so they become effortless.

If you’ve ever found yourself going in circles with your fitness routine, this episode is for you. Joan’s journey will resonate with so many, and I can’t wait for you to listen.

Click play and let’s dive in!

Emma, at 50, has always managed stress well, but recently, her anxiety has become unmanageable. It’s affecting her sleep, mood, and daily life. She’s heard that exercise can help, but even the thought of starting a new routine adds to her anxiety—sound familiar?

I’m going to walk Emma (and you!) through practical ways to ease anxiety and build healthy habits that won’t add more stress. Together, we’ll explore how to calm your mind, create routines that work, and stop feeling overwhelmed by trying to do it all at once.

We’ll cover:

• Why Anxiety Feels Overwhelming: And how it affects more than just your thoughts.
• Taking Control with Small Steps: Simple, effective ways to reduce anxiety without adding to your stress.
• Building Routines that Stick: How to start slow, feel calmer, and take back control.

Grab a cup of tea and hit play—it’s time to break free from the grip of anxiety and start feeling strong and in control again!

At 43, Rachel has tried every diet from keto to intermittent fasting, only to find herself stuck in a loop of weight loss and gain, leaving her feeling like a failure. As a busy mum of two teenagers, balancing work and home life, Rachel feels overwhelmed by the constant pressure to follow restrictive diets and is yearning for a healthier, more sustainable approach to well-being.

I’ll be guiding Rachel through a process of self-discovery to uncover the reasons behind her dieting habits and what a truly healthy lifestyle means to her. 

We’ll discuss practical tips and key areas to focus on to break free from the diet mindset and embrace a more balanced, enjoyable way of living.

Join us as we explore:

• Understanding Dieting: Why Rachel has been caught in the cycle and how to shift away from it.
• Redefining Health: What does being healthy mean for Rachel beyond food restrictions?
• Sustainable Changes: Practical tips and key focus areas to help let go of the dieting mindset for good.

Click play and let’s dive in!

Siobhán has worked hard for years on accepting herself and has made impressive progress in her fitness journey. 

Despite this, she continues to feel disappointed with her appearance in photographs and mirrors, struggling with frequent body-checking and self-doubt.

I’ll be guiding Siobhán through understanding what body acceptance truly means and offering practical tips to overcome the inner critic that often holds us back. I’ll explore effective strategies to shift focus from appearance to overall well-being and progress.

Tune in as we dive into:

• The true meaning of body acceptance and its importance for a healthy mindset.
• Practical steps to challenge and silence the negative self-talk.
• Tips to foster a positive relationship with your body and appreciate your progress.

Join me as I work through these challenges and share insights that could help you on your own journey to self-love and acceptance.

Click play and let’s dive in!

Do you feel this holds you back from making any progress and finding a healthy routine?

Karen is 48 and feeling the challenges of menopause, balancing a busy job, raising an autistic teenager, and managing a thyroid issue. Though she wants to stay active and healthy, exhaustion and fear hold her back from starting. 

Join me in today’s podcast episode, where I’ll be helping Karen work through this.

You’re not alone! 

Meet Claire, a 43-year-old full-time worker and mum of two, who’s facing the same challenges. Her mornings are chaotic and she’s caught in a cycle of stress, poor self-care, and feeling stuck.

In today’s episode, I dive into Claire’s story and explore practical steps to help her—and others like her—reclaim their mornings and start the day on a positive note. 

Tune in to find out how Claire can turn her mornings around and find the energy and joy she’s been missing. If you're struggling with your own morning routine, this episode is for you!

Michelle, a 41-year-old married Mum of two (her daughter is 10 and her son is 6), is scared to start her fitness and health journey because of intense feelings of failure from past experiences. 

She knows she needs to shift her mindset from being skinny to being healthy and to appreciate the changes she sees in her health, not just what the scale says. 

But that deep fear of failure is stopping her from even starting.

Michelle does the occasional workout at home and goes for walks, but she’s so far from where she wants to be that she’s finding it terrifying.

Join me in today’s podcast episode, where I’ll be helping Michelle work through this.

Do you have trouble making time for exercise? If so, this episode is for you!

Do you struggle with late-night eating? If yes, this one is for you!

We’ve all been there, trying our best to stay on track, but somehow, we keep slipping up. What if I told you there’s one key thing you need to master to stop this cycle? That’s right—one thing that can make or break your success, and it’s probably not what you think!

In this episode, I’m going to;

reveal the crucial mindset shift you need to finally stick to your fitness and health goals;

how to stop self-sabotage;

how to stay consistent, and actually enjoy the process—

…no more starting over every Monday!

If you’re tired of feeling stuck and ready to break free from the endless cycle of setbacks, this episode is for you. Don’t miss this one—it could be the game-changer you’ve been waiting for.

Click play and let’s dive in!

In today’s episode, "How to Get Back on Track After Falling Off Your Fitness Routine," I’m sharing

1. Effective Strategies for Rebuilding Momentum: 
2. How to Set Realistic and Achievable Goals:
3. The Power of Self-Compassion and Accountability

Whether you’re getting back on track after a short break or a long hiatus, this episode is packed with tips to help you reignite your motivation and achieve your fitness goals. 🌟

Click play and let’s dive in.

🏋️‍♀️ The Easiest Way to Get Fit Over 40 – No Gym Required!🏋️‍♀️

Struggling to stay fit? In Episode 219 of the Jessica Cooke Podcast, I’m sharing my top tips for getting fit after 40 without ever stepping foot in a gym! 🌟

In this episode, you’ll discover: 

✅ How to get fit at home 

✅ Smart ways to mix strength and cardio 

✅ How to fit fitness into your busy schedule

Say goodbye to gym anxiety 💪✨

Don’t forget to like, share, and subscribe for more fitness tips and inspiration!

✨ Here’s what you’ll discover:

• 🚫 Why dieting and calorie counting are keeping you trapped, and how to finally break free.
• 🛑 The truth about ditching the scales—stop letting a number define you and start feeling empowered.
• 💪 How to prevent your metabolism from slowing down as you age, with simple habits that keep you strong and energised.
• 💭 The role of identity in your fitness journey—and how shifting how you see yourself can change everything.
• 🎯 Why the all-or-nothing mindset is holding you back, and how to embrace progress over perfection.

Click play and let’s dive in.

Does this sound familiar? Sometimes, what we think is holding us back isn’t what’s really holding us back. 

When we become aware of what’s truly going on, we can move forward and make real progress.

In today’s episode, I’m sharing with you 8 common mistakes that can sabotage your fitness and health goals. Click play, and let’s dive in

It stops you from enjoying the people you love and makes you unhealthy. It keeps you shackled to your unhealthy habits and makes embedding healthy habits almost impossible.

In today’s episode, I’m sharing my top 10 tips for finding freedom from that stress. You know what happens when you reduce your stress? It becomes easier to get fit, healthy, and strong. Click play, and let’s dive in!

If that sounds like you, I want you to consider taking a step back and doing this one thing. If you do, I promise it'll set you on the right path. 

Click play and let's dive in!

I used to be so anxious that I would have panic attacks. 

That feeling of not being able to breathe is horrible. I let anxiety and fear take over for a long time. I let them dictate how I felt and I let them make my decisions and I allowed them to control the actions I would take.

How would you feel if I told you that you can break free from being controlled by anxiety and fear?

Like I did. Let me show you how.

In today’s episode, I’m sharing with you how I did it, in three steps.

Click play and dive in.

Do you binge eat on weekends? 

Do you sit on the couch after a long day and eat something sweet while secretly wishing you weren’t? 

Do you have big portion sizes at dinner and wish you didn’t? 

I used to be a serial dieter. 

I used to binge eat, restrict my food, count calories, weigh my food, and obsess about the next new recipe, thinking meal prep would be my answer if only I had time... 

The funny, not-so-funny thing is that throughout all this time, I was overweight. 

Ready to release all these unhealthy habits from your life? Click play and let’s dive in.

In this episode, I share with you how to raise your standards in your life so that you can become fit and healthy and stay that way. If you want to change any area in your life, you absolutely must raise the standards you have set for yourself. Click play and let's dive in.

I was initially annoyed with him, but he helped change my mindset around working towards a goal right there in that moment. He asked me, "Are you ready to achieve your goal?" I confidently replied, "I'm going to try."

He looked at me, shocked and surprised. The lesson he shared next blew my mind with its simplicity and profoundness. I want to pass on this message, because it can truly transform your approach to achieving your goals.

It was a horrible cycle and I always got dragged back to square one.

Thankfully, I found the solution and I want you to have the solution too.

In this episode, I dive into the three most effective ways to lose fat, all backed by scientific research. Join me as I explore the benefits of daily movement and structured workouts, including the power of low impact HIIT and strength training. 

Discover why reducing stress and anxiety is crucial for fat loss, and how managing these factors can prevent overeating, poor self-care, and bad sleep. 

Whether you're just starting your fitness journey or looking to optimise your current routine, this episode offers practical tips and insights to help you achieve your goals. 

Click play and let’s dive in.

We'll discuss the differences between daily movement and formal workouts, and the best types of exercise to incorporate into your routine. 

Additionally, we'll explore the crucial role of rest and recovery, providing practical tips on balancing your fitness regimen to maximise benefits and minimise injury risks.

Click play and let’s dive in!

Yes, I can relate.

The good news is that once you learn to identify what can hold you back and also understand how to achieve a goal, achieving that goal becomes simpler.

In this episode, I’m sharing with you all the internal factors and external factors that may be holding you back, and 10 steps to achieving your goal.

Click play and let's dive in!

How hard do you find it to get back on track after an injury or sickness or a holiday? Do you waste weeks in a state of de-motivation and just wish you could get back on track quicker?

In my 16 years of coaching women, I must say it it one of the most common struggles many women face

If you struggle to get back on track, this episode is for you.

Click play and let’s dive in

It's really difficult to implement healthy habits when you're feeling stressed out. When I was stressed, I stayed up late, scrolled through my phone, ate and drank too much, skipped workouts, and was frozen into inaction. 

Even the simplest things seemed really hard to do. 

This led to low confidence, tight clothes, feeling down, avoiding social interactions, and a louder inner critic. 

I felt bad—puffy, bloated, unhealthy, with no energy, sluggishness, and no fun or laughter. 

In today's episode, I share my top four tips that have massively reduced my stress and anxiety and made implementing healthy habits much easier. 

Click play and let's dive in!

You're not alone; many women over 40 face this frustrating challenge. 

For almost all of my adult life, I struggled with my weight, until I stopped doing all the things that weren’t working and found a new way.

Understanding why you’re not getting results is crucial for effective weight loss.

In today’s episode, I’m sharing with you the top 5 reasons you might not be losing weight.

Click play and let’s dive in.

In today’s podcast episode, I’m sharing with you my best tips for showing up to workouts.

These tips helped me move from a very all or nothing person to consistent.

I hope you enjoy it, click play and let’s dive in.

Are you constantly counting calories and obsessing about food? 

That was me for years! It wasn't until I stopped doing those things and tried something different that I finally dropped two dress sizes. 

In this episode, I share my PAHMS acronym and how it helped me achieve this transformation.

Click Play and let’s dive in.

I went from stressed out, anxious, overweight and unfit to healthy, fit, energetic and calm by changing my habits.

In this episode, I discuss 10 healthy habits that have improved both my physical and mental well-being. These habits are scientifically proven to be effective!

Click play and let’s dive in

We often spend so much time adding things to our lives that we forget the benefits of subtracting. 

When we take the time to remove clutter from our lives, we create more space to enjoy what we have.

Decluttering can also help you feel more peace and calm. By removing unnecessary items, you can enhance your day-to-day peace and well-being.

When was the last time you decluttered your nutrition, wardrobe, healthy habits, or home?

In this episode, I share what has worked really well for me. I hope you enjoy it.

If you’ve ever struggled with body image or your relationship with food, this episode is a must for you. If you’re constantly getting on the weighing scales, dieting, leaving out food groups, or counting calories, listen to this episode. If you want to change your relationship with yourself or with food, listen to this episode. I also highly recommend you get her book.

Here’s where to find Niamh:

Book: No Apologies: Ditch Diet Culture and Rebuild Your Relationship with Food

Website: https://www.nutritionwithniamh.com

Instagram: https://www.instagram.com/nutritionwithniamh/

I've made many mistakes, learned numerous lessons, and also had many successes.

In this episode, I'm doing a deep dive into all those lessons learned that I hope will help you on your journey.

Join me in this episode as I share my best tips and strategies from my own experience and from coaching hundreds of women over the past 16 years.

However, have you stopped to consider how much these habits are really holding you back?

When I was unhealthy, all I could think about was weight loss and feeling good in my clothes. This focus held me back significantly.

It prevented me from seeing the bigger picture and from noticing all the other negative consequences that overeating and alcohol were having on my life.

In today’s episode, I encourage you to reflect on these negatives, which may be helpful if you haven’t given it much thought recently. We can get so busy in our lives that it can be difficult to make the time to think these things through. 

That’s what I want this episode to be for you—a little timeout from day-to-day life to give you a chance to reflect on your relationship with food and alcohol.

I share with you tips that have really helped me go from overeating and overdrinking to being healthy and free. I hope you enjoy it.

Cortisol is a stress hormone with many important functions. However, when we are stressed out all of the time, cortisol has a really negative impact on our bodies and our minds.

In today’s podcast episode, I share with you my story of stress and how my health suffered so much from the pressure of juggling work and family life. I chat to you about  the science behind cortisol and what it’s doing to your health and my favourite tips that will help you reduce stress and lose fat as a woman over 40.

And you know what happens when you reduce your stress? You have more fun!

Click play and let’s dive in.

I had a thriving successful women’s only gym, two small kids and a beautiful home. However, I was dying inside from the pressure of it all.

I would wake up every morning with a feeling of dread and anxiety. It felt in those moments like I’d take a deep breath in and not release it until I got to the couch that night.

I became unhealthy as a result of all this stress - uncomfortable in my clothes, unfit, bloated, sluggish and anxious.

In today’s podcast episode, I share with you how I broke free from that cycle of stress to become truly healthy, to never have to worry about my weight again, and how I’m able to feel peace and calm throughout the day,  no matter what’s going on in my work life.

Click play and let’s dive in.

Fiona shares so many tips and strategies for thriving in your life and also getting a great night's sleep. Click play and let’s dive in.

All information on Fiona's services is available on www.thepositivehabit.com. You can follow her on social media here: Instagram https://www.instagram.com/the_positive_habit_/ Linkedin https://www.linkedin.com/in/fiona-brennan-8275128b/ Youtube https://www.youtube.com/channel/UCNQzkynBQkebyQd8nUsDDmg

The solution to getting fit and healthy is not in the tracker apps. I believe all that stuff does is give you disordered eating and make you obsessed. What if you've been looking in the wrong places all this time? What if it's not you, but the way you've been approaching getting fit and healthy?

This is what I chat with you about in today's podcast episode. Click play and let's dive in.

It's my belief that counting calories causes disordered eating, and a study in PubMed USA has shown that 75% of people surveyed using food tracking apps agree.

In today's episode, I share with you 5 reasons why I believe you need to stop counting calories and share with you things to do instead so you can become fit and break free from the unhealthy habits holding you back!

Click play and let’s dive in.

In today's episode, I'll share with you 5 barriers that might be preventing you from breaking free from those unhealthy habits. Click play and let's dive in.

Counting my steps held me for so long, and it wasn't until I dropped all the counting from my life did I finally break free from my unhealthy habits and actually get healthy. Click play and let's dive in.

As The Midlife Coach, she empowers women to thrive in, not just survive midlife, which today is a decades long stage from our 30's to our 60's.   She supports women to find clarity, confidence and direction in the mayhem of midlife, in the areas of:

• relationships - including marriage, divorce, and post-divorce relationships.
• career - getting back, moving on, changing it up
• a new life stage - juggling family and career, post-family adventure, post-marriage adventure

She is the best selling author of The Sandwich Years, and her latest book Midlife, redefined: Better, Bolder, Brighter is a self-guide so the reader ends up with her own bespoke midlife (wo)manual. 

 An experienced speaker, Alana gives corporate talks and workshops, as well as running her own events. She writes a successful Substack newsletter called Your Midlife Matters.

Alana is a regular contributor to newspapers and magazines, and guest on TV and radio. She can be found at www.themidlifecoach.org, on Instagram @‌midlifecoach and at https://alanakirk.substack.com/

For Alana's next online workshop Revive & Thrive, which is focussing on overwhelm, click https://www.themidlifecoach.org/revive&thrive

We're going to talk about all the tweaks and adjustments you might need to make to your fitness and food habits as you get older. What to dump, what to do more of…!

If you're ready to break free from the same old routine that’s been holding you back, go ahead and hit play. 

In today's episode, I share with you how this Slight Edge Method can help you create healthy habits and stick with them! Click ply and let’s dive in.

For many years, I was so focused on trying harder and doing more, I never once took a step back and figured out what was driving me and why I was going around in loops. This episode may save you some time on your journey towards becoming fit and healthy.

I hope you enjoy it. Click play and let's dive in!

In this enlightening conversation, I chat with Moira Geary on the transformative journey of breaking free from the constraints that hinder our progress—such as stress, fear, overwhelm, and unhealthy habits. Click play and let's dive in.

Sign up to Moira’s Free 7 Day Positivity Project here: https://www.moirageary.com/pos-proj

Contact Moira here: support@moirageary.com

Moira’s Website: https://www.moirageary.com/

Our conversation delves into breaking from unhealthy habits, navigating the complexities of diet culture, nurturing gut health, addressing our relationship with alcohol, and much more. Karen's insights are truly inspiring, and I'm confident you'll find her perspective invaluable for enriching your own life.

You can contact Karen at kenmarefoodietours@gmail.com or visit her website:

https://kenmarefoodies.com/

Click play and let’s dive in.

Want to Get Fit, Break Free From Unhealthy Habits, Dump Diet-culture & Unleash Your Inner Legend?

I publish a FREE weekly Newsletter for busy women over 40 In it, I share with you all my best tips and strategies that will help transform your life. 

✉️ Join the “Jessica Cooke ” Newsletter Here: https://bit.ly/3wEk43X

SOCIALS & WEBSITE: 

🌍 W E B S I T E: https://jessicacooke.ie

📸 I N S T A G R A M:   / jessicacooke  

📱 T I K T O K:   / jessicacookee  

C O N T A C T: jessica@jessicacooke.ie

 Perhaps you've felt shame and guilt around food? 😞

I've been there, and trust me, you're not alone. In today's podcast episode, I'm getting real about my journey with disordered eating. I share with you how to recognise the warning signs and red flags and the steps to take to break free.

Click play and let’s dive in.

Want to Get Fit, Break Free From Unhealthy Habits, Dump Diet-culture & Unleash Your Inner Legend?

I publish a FREE weekly Newsletter for busy women over 40 In it, I share with you all my best tips and strategies that will help transform your life. 

✉️ Join the “Jessica Cooke ” Newsletter Here: https://bit.ly/3wEk43X

SOCIALS & WEBSITE: 

🌍 W E B S I T E: https://jessicacooke.ie

📸 I N S T A G R A M:   / jessicacooke  

📱 T I K T O K:   / jessicacookee  

C O N T A C T: jessica@jessicacooke.ie

Trisha is talking to me about how to break free from unhealthy habits and navigate change. 

Trisha is a Psychotherapist and Supervisor working in private practice in Galway since 2006. In 2019, she went into partnership with Mind and Body Works, which operates two Psychotherapy and Counseling Centers in Dublin, and opened a centre in Woodquay, with a new centre now opened on Dominic Street, Galway.

They have a team of over 50 Psychotherapists and Psychologists who offer counselling to adults, couples, adolescents, and children. They offer a wide range of therapies, including CBT, EMDR, and Art Therapy.

Her contact details are: Galway 091 725 750 galway@mindandbodyworks.com

Stress is huge amongst women over 40. In  fact 49% of women over 40 don’t exercise and cite being overwhelmed by too much to do as the reason.

There are two rituals I follow every week. In today’s episode I share these rituals with you. Click play and let’s dive in.

Want to Get Fit, Break Free From Unhealthy Habits, Dump Diet-culture & Unleash Your Inner Legend?

I publish a FREE weekly Newsletter for busy women over 40 In it, I share with you all my best tips and strategies that will help transform your life. 

✉️ Join the “Jessica Cooke ” Newsletter Here: https://bit.ly/3wEk43X

SOCIALS & WEBSITE: 

🌍 W E B S I T E: https://jessicacooke.ie

📸 I N S T A G R A M:   / jessicacooke  

📱 T I K T O K:   / jessicacookee  

C O N T A C T: jessica@jessicacooke.ie

I share my struggles with fear and also the proactive steps I'm taking to break free from these mindset barriers. I hope it resonates with you and that you enjoy it.

Click play and let’s dive in🎙️✨

Join me as I share my personal journey – the challenges, the lessons, and the practical strategies that make handling stress a whole lot easier now.

Also how it’s had a positive knock-on effect on my weight. It's a down-to-earth conversation about dealing with pressure and finding simple solutions that I hope will help you.

Click play and let’s dive in.

In today's short episode, I’m diving into the pitfalls of diets and why they set us up for failure. It might just be that what you're doing isn't serving you. 🤷‍♀️

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

My Youtube Channel: https://www.youtube.com/@jessicacooke

Instagram: https://www.instagram.com/jessicacooke/

Jessica X

So, I made a decision that completely changed the game for me. I dropped 42 pounds, and broke free from the unhealthy habits that were holding me back. 🏋️‍♀️🍃 It's incredible how a shift in mindset can lead to transformations! 💪

In today's podcast episode, I share with you how I shed those pounds without fixating on weight loss, all by doing less, not more. 🤸‍♂️✨

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

My Youtube Channel: https://www.youtube.com/@jessicacooke

Instagram: https://www.instagram.com/jessicacooke/

Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

My Youtube Channel: https://www.youtube.com/@jessicacooke

Instagram: https://www.instagram.com/jessicacooke/

Jessica X

One day, I saw an ad in a newspaper, and I thought, 'I know this is going to be the answer to my problems.'  It is to train as a fitness and nutrition coach. So, I did the course, I got healthy, and I started to feel really good.  I started to feel great in my clothes, my relationships improved, and the frustrated feelings I had inside of myself left.

The course wasn’t even over three weeks, and all my old habits started to creep back in. By chance, I bumped into one of my former coaches, and we went for coffee. I told him how desperate I felt, that I was beginning to go right back to square one. He said something to me that I’ll never forget. He said, 'Jessica, I’ve never met somebody that’s so hard on themselves. Think of it like the foundations of a house – the house will always crumble if you don’t have the foundations in place. Your lack of self-love is stopping you from getting where you want to be.'

And so, I went on my journey of transformation. This is a transformation I want to share with you in today’s episode. I share with you how to silence your inner critic, five steps that I use all of the time. Click play and let’s dive in.

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

My Youtube Channel: https://www.youtube.com/@jessicacooke

Instagram: https://www.instagram.com/jessicacooke/

Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

My Youtube Channel: https://www.youtube.com/@jessicacooke

Instagram: https://www.instagram.com/jessicacooke/

Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

My Youtube Channel: https://www.youtube.com/@jessicacooke

Instagram: https://www.instagram.com/jessicacooke/

Jessica X

Click play and let’s dive it.

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

Click play and let’s dive in.

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

Click play and let’s dive in.

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

My Youtube Channel: https://www.youtube.com/@jessicacooke

Instagram: https://www.instagram.com/jessicacooke/

Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

You can contact Trisha on 

 091 725750 or email galway@mindandbodyworks.com.

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

My Youtube Channel: https://www.youtube.com/@jessicacooke

Instagram: https://www.instagram.com/jessicacooke/

Jessica X

Discipline helps us train our body and mind and enables us to focus on our goals and regulate our emotions. 

Consistency is better than the workout itself. Click play and let’s dive in.

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

Subscribe to my Free Newsletter where I send new content straight to your inbox every week: https://jessicacooke.ie/subscribe/

Come and say hi on social media or let me know your thoughts on this episode:

Instagram: https://www.instagram.com/jessicacooke/

My Youtube Channel: https://www.youtube.com/@jessicacooke

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

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To access the free resources I mention in this episode go to:

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Let's be friends!

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

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Let's be friends!

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

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Let's be friends!

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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https://jessicacooke.ie/

Let's be friends!

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Let's be friends!

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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Let's be friends!

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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https://jessicacooke.ie/

Let's be friends!

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Jessica X

Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:

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https://jessicacooke.ie/

Let's be friends!

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Jessica X

https://www.jessicacooke.ie/unleash

To access the free resources I mention in this episode go to:

https://jessicacooke.ie/

Let's be friends!

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Jessica X