In this special Q&A episode of the Mind Movement Health Podcast, I'm answering some of the most frequently asked questions I receive from my Pilates clients, podcast listeners and Instagram community.

From my daily wellness routine to healthy aging, chronic pain, menopause, Pilates, strength training and breathwork, this episode is packed with practical, evidence-based advice you can apply immediately.

Whether you're navigating your 40s and beyond, looking to move without pain, or simply wanting to age well, this episode offers simple strategies to help you build a healthier body for life.

Episode Timestamps:

(00:00) Welcome & episode introduction

(01:20) My daily health routine: movement, nutrition and habits that keep me feeling my best

(06:58) Do you need to do Pilates every day?

(09:15) How I choose destinations for my Pilates retreats

(12:00) Is it normal to experience pain every day as you get older?

(18:20) Should you have arthroscopic surgery before a joint replacement?

(21:20) Who should do Pilates?

(23:20) How breathwork improves your health and regulates your nervous system

(29:50) Final thoughts & listener Q&A wrap-up

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. 

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode, we'll explore the transformative power of somatics and how understanding your nervous system can lead to profound healing. Join us as we break down insights from my conversation with somatic expert Stephanie Nelson, who shares her journey and practical steps for harnessing the power of somatic healing.

Timestamps:

(00:00) Introduction to the episode and guest Stephanie Nelson

(00:20) The importance of nervous system health for overall wellness

(01:11) Stephanie’s personal journey through chronic health challenges and nervous system discovery

(02:47) Moving away from diagnostic limitations to adaptive survival responses

(03:44) Understanding the automatic nature of stress responses and practicing mindful renegotiation

(06:11) The power of daily self-regulation practices for stress management

(07:24) What somatics encompasses: body sensations, emotional states, and bodily wisdom (09:12) The role of social connection and relationship safety in nervous system regulation (11:21) The emergence of somatics in Australia and differentiating it from breath work

(12:01) The relationship between breath practices and somatic work

(14:26) The trial-and-error process of finding effective somatic practices

(16:27) The importance of repetition and practice consistency for embedding somatic changes

(19:05) Recognizing symptoms of nervous system dysregulation

(20:10) How nervous system health influences autoimmune, hormonal, and mental health (21:34) The interconnectedness of nervous, immune, and endocrine systems

(22:07) Integrating somatic work with physical rehab and emotional trauma release

(23:14) Addressing inflammation and autoimmune conditions through nervous system regulation

(25:08) Basic survival needs’ role in nervous system health: sleep, food, hydration, relationships

(27:42) Simple strategies like vagus nerve stimulation: humming, eye gazing, facial splash (31:24) The impact of societal lifestyles on nervous system stress and the importance of simple practices

(33:28) The significance of practicing movement through the stress cycle, especially for women

(34:42) Combining somatic practices with traditional therapy for holistic healing

(39:17) Ancient origins of somatics and its relevance to modern healing

(40:23) Meaning behind Stephanie’s jewellery and embodiment symbols

(41:26) One actionable tip: Find a somatic practitioner and prioritize basic needs

(44:11) The importance of eye relaxation techniques to reduce stress signals

(45:46) How societal stressors and lifestyle impact nervous system health

(47:08) Connecting with Stephanie through Instagram, website, and resources

More about Stephanie:

Stephanie Nelson is a trauma-informed somatic coach, nervous system practitioner, and founder of The Stress Healers. Diagnosed with ADHD and living with chronic pain and anxiety from an early age, she spent years trying to fix herself by working harder, striving for perfection, and unable to rest without guilt or another glass of wine. For the past 22 years, she’s been on a deep journey of nervous system healing and somatic embodiment. Along the way, she discovered that anxiety isn’t a flaw to fight—it’s a survival strategy, the body’s way of trying to keep us safe. Through somatics, she found that the body, not the mind or another to-do list, holds the key to true healing and freedom. Today she helps high-achieving women stop bracing for life and start living it, guiding them into confidence, clarity, and the fulfillment they’ve been missing.

Connect with Stephanie Nelson:

Instagram: https://www.instagram.com/thestresshealers/ Website: www.thestresshealers.com

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. 

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Timestamps

(0:01) Welcome to the Mind Movement Health Podcast

(1:25) Common fears about booking a retreat

(2:46) Fear of spending money and investing in yourself

(3:14) Mum guilt, fitness concerns, and social anxiety

(4:09) Why the brain treats unfamiliar experiences as unsafe

(5:07) Why taking the leap can lead to expansion

(6:03) Kate’s first retreat story begins

(7:25) Resistance to taking time away

(9:17) The retreat experience and what changed

(11:14) Inspiration to create retreats for other women

(12:38) Research on stress reduction and wellbeing

(14:25) Novel experiences and stronger memories

(15:22) Commonly asked retreat questions

(21:36) Permission to put yourself first

(23:00) Invitation to listeners to consider retreat

(24:52) Pilates by the Mekong retreat details

(25:22) Discount codes and how to get more info

(26:49) Final reflections on visualization and journaling

🌿 EOFY Retreat Sale

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

We have a special extended EOFY sale on. If you book before 11.59pm Tuesday 7th July you can get $250 AUD off your retreat by using the code ‘EOFY’ at check-out.

Coming with a friend? You can both get $500 AUD off your retreat by using the code ‘FRIEND’ at check-out.

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode, Kate Boyle unpacks the origins and myths behind the popular goal of 10,000 daily steps.

She explores scientific evidence on how much movement is truly needed for health, emphasizing that consistency and quality matter more than a specific number.

She covers:

• The origin story of 10,000 steps and why it’s not based on research
• How meaningful health benefits can be achieved with fewer steps
• The importance of consistency and movement quality over perfection
• Foot strength and mobility as foundations for sustainable activity
• Practical tips for increasing activity without overdoing it

Timestamps:

(00:00) The myth and origin of the 10,000 steps recommendation (02:26) Why the 10,000 step goal was marketing-driven, not scientific (04:26) How just 4,000 to 6,000 steps can reduce mortality risk (05:51) The benefits of consistency versus obsessing over a specific number (07:20) Everyday movement snacks that add up in daily life (08:49) Using trackers healthily without guilt or shame (09:18) The role of strength, balance, and mobility in overall health (10:16) Foot health as a foundation for sustainable walking (12:10) Simple exercises to strengthen your feet (13:20) Wrap-up: focus on overall movement, not just step count

Want stronger feet, better balance and improved movement?

Grab my FREE Strong Feet-Strong Body Guide Here for my 3 top exercises I give to all my clients to improve foot function.

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. 

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Discover how strengthening your feet can prevent pain, improve mobility, and help you enjoy your adventures to the fullest.

As a Pilates instructor and movement specialist, Kate Boyle shares practical advice on foot care, common travel foot issues, and simple exercises you can do anywhere.

In this episode:

• The impact of increased walking volume on your feet during travel
• Why supportive shoes might weaken your foot muscles
• How foot pain can affect your entire body's alignment
• Common travel-related foot issues: plantar fasciitis, aching arches, bunions, swelling
• Simple exercises using a massage ball to improve foot strength and mobility
• The importance of preparation before your trip to avoid discomfort
• How to incorporate foot health into your travel routine

Timestamps:

(00:00) Introduction

(00:31) Why walking holidays can be tough on your feet

(01:00) The importance of foot health during travel

(01:28) How increased step count impacts foot muscles

(02:00) The hidden downsides of relying on supportive footwear

(02:55) How footwear can weaken foot muscles over time

(03:24) Common causes of foot pain on holidays

(04:24) The repercussions of weak feet on knees, hips, and back

(05:23) Simple exercises to strengthen your feet

(06:22) The role of supportive shoes and their limitations

(07:41) The flow-on effects of foot issues on overall body alignment

(09:05) Common travel foot problems explained 1

(10:04) Plantar fasciitis symptoms and triggers

(11:01) Aching arches and bunion irritation

(12:25) Swollen feet and ankles after flights or standing

(13:49) Preparing your feet for travel

(14:05) Using a massage ball for foot release and strengthening

(16:22) Foot rolling and balance exercises with a massage ball

(18:43) Improving ankle and foot mobility

(20:08) Incorporating exercises into travel and everyday routines

(21:23) Free guide to strengthen your feet

(21:50) Upcoming episode teaser about the 10,000 steps myth

Resources & Links:

Strong Feet, Strong Body Guide (Download free guide for my top 3 foot exercises)

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Then don’t miss this episode of the Mind Movement Health Podcast with Cindy Dupuie, a seasoned functional medicine nutritionist, who shares her expertise on how women can better understand and manage changes during perimenopause and menopause.

We explore the importance of comprehensive lab testing, the role of hormones and gut health, gallbladder health and thyroid must-knows and how to advocate for yourself in medical settings.

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Timestamps:

(00:00) Introduction to Cindy Dupuy and her background in functional medicine

(02:45) What is functional medicine and how it differs from conventional approaches

(07:30) Common symptoms women experience during perimenopause and how to address them

(12:20) Essential blood panels for women in menopause, including vitamin D, iron, lipids, and thyroid tests

(18:00) Understanding thyroid function and the importance of comprehensive thyroid testing

(24:00) The role of insulin and blood sugar regulation in metabolic health

(30:00) How hormonal shifts affect the immune system, gut, and overall health

(34:50) Nutritional strategies: Protein, fiber, and supporting digestion

(42:40) Gallbladder health, common issues, and the significance of choline and estrogen

(52:50) Practical tips for women to take charge of their health and speak confidently with healthcare providers

(55:00) Resources for further support, including online courses, labs, and expert contact details

More about Cindy:

Cindy’s been helping both men and women for over 20 years who were sick and tired of feeling sick and tired. 

She’s a functional medicine practitioner/nutritionist whose specialty is digestion, thyroid, blood work, and women in their Pause years. It’s her goal to educate and empower women to advocate for themselves.

Cindy received her BS degree in Dietetics many moons ago and then found Functional Medicine over 23 years ago when she was going through a very difficult time in her life- her digestive system was rebelling like a teenager, and was thrown into an early menopause at the age of 43. Since that time, she’s never looked back and has helped 100’s of clients, heal through the functional medicine lens. 

One of Cindy’s superpowers is to research, connect the dots, listen and to teach. She likes to dig deep. She doesn’t take things at face value. She’s happiest when she’s in front of an audience, even an audience of one.

Along with helping her ladies in her 1:1 telehealth practice, she offers courses, lab work assessments and teaches yoga. She’s also a mom and grandma.

Her main goal is to help women be their own healthcare advocate.

Places to follow Cindy and work with her. 

Website: alivingbalance.net https://alivingbalance.net Instagram: @cindy_dupuie https://www.instagram.com/cindy_dupuie/ YouTube: https://www.youtube.com/@alivingbalance Signature Course: Grace In Transition for Women Of A Certain Age: https://alivingbalance.net/course/ Free Download Lab Checklist for The PauseYears: https://mailchi.mp/ec838eef0e74/lab-checklist Video: What End Is Up When It Comes To HRT https://youtu.be/A-jMfvQifjo

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode, we're diving into one of the most overlooked aspects of women's health: the pelvic floor.

Many women assume pelvic floor issues only affect those who have had children, but the reality is that pelvic floor dysfunction can impact women at every stage of life. From birth injuries and surgery to chronic stress, hormonal changes during perimenopause and menopause, prolonged sitting and even the way we breathe, there are countless factors that can influence pelvic floor health.

Drawing on insights from the London Pilates Conference and leading pelvic health education, I explore why the pelvic floor is so much more than a group of muscles responsible for bladder control. You'll learn how the pelvic floor works as part of a whole-body system, influencing movement, posture, breathing, core function and overall wellbeing.

If this episode resonates with you, please share it with the women in your life. It could be the information they never knew they needed.

Timestamps:

Work with me: If you'd like support with your movement, breathwork, Pilates or pelvic floor-friendly exercise, you can book a consultation with me here:

https://calendly.com/kate-health/45min

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. 

Check it out and join our Pilates by the Mekong Retreat Here. 

Previous episodes on the pelvic floor:

Unlocking Pelvic Power: Breath, Birth, and Beyond with Dr. Courtney Johnson

What you need to know about Permenopause and Menopause with Pelvic Floor Physio, Cathy Watson

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Listen in to hear my key health and wellness takeways from spending 6 weeks travelling through Europe with my family. Whether you're planning your own getaway or seeking ways to incorporate mindful health practices into your everyday life, these insights are both practical and inspiring.

Timestamps:

(00:00) Introduction: Reflecting on travel and its impact on health (00:31) Common beliefs about holidays and weight gain (02:00) Balancing indulgence with intentionality (03:26) The importance of nourishing breakfast and smart packing (04:26) Finding balance between activity and rest during travel (05:55) Myths about losing fitness while on holiday (08:15) Connecting with nature through outdoor exploration (09:15) European slower pace of life and its health benefits (10:36) The cultural contrast: Europe’s relaxed rhythm vs. Australian busyness (13:11) How slowing down improves mental and physical health (15:30) Supporting nervous system through slow, intentional living (16:27) Short daily Pilates routines on the road (18:25) The power of shared experiences for well-being (22:00) The benefits of daily walking and movement (23:00) You don’t need perfection for health (24:29) Rest as a productive and restorative activity (26:36) The importance of boundaries and downtime (27:30) Practical takeaways for integrating these lessons into everyday life

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. 

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

You’re not alone, and the truth might surprise you.

After more than 20 years of teaching and thousands of classes, I’ve seen the same small mistakes show up again and again.

The good news?

These simple shifts can completely transform your results, helping you build strength, improve posture, and feel more connected to your body.

In this episode, I’m breaking down the 5 most common Pilates mistakes I see in class and showing you exactly how to fix them, so you can get more out of every session (without working harder).

✨ Plus, if you want to practice Pilates from home, I’ll share how you can grab my Pilates Home Workout Series here to strengthen, stretch, and move with confidence.

Timestamps:

(00:28) Introduction

(01:26) Mistake One: Rushing Through Movements

(04:49) Mistake Two: Ignoring Breath Connection

(08:28) Mistake Three: Focusing on Appearance

(12:33) Mistake Four: Avoiding Challenges

(15:14) Mistake Five: Overthinking Movements

(18:30) Conclusion: Embracing Your Practice

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

In this fun and relatable episode, we break down the 5 classic Pilates archetypes, from The Perfectionist and The Go Hard or Go Home, to The Just Enough to Get By, The Overthinker, and of course, The Chatty Cathy!

Join me as I share how each archetype shows up in class, what I really think as your instructor, and why recognising your own style can help you move better, feel stronger, and connect more deeply with your body.

Whether you’re a Pilates newbie or a seasoned student, this episode will have you laughing, nodding, and maybe even recognising a little bit of yourself or your Pilates buddy!

✨ Plus, if you want to practice Pilates from home, I’ll share how you can grab my Pilates Home Workout Series here to strengthen, stretch, and move with confidence.

Timestamps:

(00:28) Introduction to Pilates Archetypes

(01:24) Exploring the Perfectionist Archetype

(05:00) The Go Hard or Go Home Mindset

(08:34) The Minimalist Approach to Pilates

(10:42) Understanding the Overthinker

(12:26) The Chatty Cathy in Class

(14:35) Embracing Multiple Archetypes

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode of the Mind Movement Health Podcast, we discuss what every person should know before starting Pilates. Whether your goal is core strength, posture, back pain relief, nervous system regulation, or overall functional movement, this episode provides the knowledge and confidence you need to start safely and effectively.

You’ll learn:

✔ Why Pilates is more than stretching- it’s about control, alignment, and core activation ✔ How Pilates supports health, spinal stability, and posture ✔ Why flexibility isn’t necessary to begin, and how Pilates improves mobility over time ✔ The importance of breathing, nervous system regulation, and proper instruction ✔ Tips for creating a safe and consistent Pilates practice

Pilates is one of the most effective forms of movement for women (and everyone), helping you feel stronger, more stable, and more connected to your body.

🎧 Listen to the full episode and start your Pilates journey with confidence!

Timestamps:

(00:03) Introduction to the podcast and episode focus

(00:29) Common questions about starting Pilates

(00:55) Benefits of Pilates for long-term health

(01:21) Myths and misconceptions about Pilates

(02:18) Importance of control, breath, and alignment

(02:47) How Pilates strengthens deep muscles and improves posture

(03:18) Differences between Pilates and high-intensity workouts

(03:47) Understanding delayed onset muscle soreness

(04:16) Benefits of Pilates for aging and injury prevention

(04:44) Pilates for women and men, addressing muscle loss and bone health

(05:12) Individualized programs for recovery and deconditioning 06:09 - Flexibility myth busting and movement diversity

(06:35) Designing personalized Pilates programs

(07:05) Focusing on safety, alignment, and injury considerations

(07:57) Significance of breathing in Pilates practice

(08:27) Breathing's impact on nervous system and stress reduction

(08:56) Feeling calmer and more centered through breath and movement

(09:25) Inviting listeners to the Women's Wellness retreat in Vietnam

(10:18) The true scope of the "core" muscles

(10:47) How Pilates improves posture, balance, and pelvic health

(11:13) Building strength for aging and addressing hormonal changes

(11:40) Addressing the misconception of weight loss through Pilates

(12:09) Importance of consistency in practice

(12:37) Tips for finding the right instructor

(13:06) Benefits of qualified guidance and personalized assessment

(13:34) How instructors tailor exercises for injuries and limitations

(14:02) Working safely and listening to your body

(14:29) Making adjustments for energy levels and daily conditions

(14:59) The long-term health investment of Pilates

(15:25) Integrating Pilates principles into everyday activities

(16:19) Encouragement for beginners at any age

(16:47) Final thoughts on starting Pilates with confidence

(17:17 ) Personal success stories and age spectrum of clients

(17:47) Connecting with Kate on Instagram for questions

(18:15) Free 20-minute Pilates mat workout offer

(18:41) Sharing the episode with friends and closing remarks

Want to do Pilates at home with me?

Grab my FREE Pilates Core workout here.

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

While diet plays a role, chronic inflammation is often driven by deeper factors like stress, poor sleep, blood sugar imbalances, gut health, over-exercising, alcohol, and nervous

Timestamps:

(00:28) Introduction to Hidden Inflammation

(02:12) The Role of Chronic Stress

(08:24) Importance of Sleep

(12:22) Blood Sugar Imbalances

(16:11) Gut Health and Inflammation

(19:42) The Impact of Alcohol

(22:28) The Power of Thought Patterns

(24:45) Conclusion and Next Steps

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

We cover:

• Hormonal changes during menopause and perimenopause
• Symptoms affecting women runners, including energy and sleep
• Exercise modifications and the importance of strength training
• Role of HRT in managing menopause symptoms and supporting activity
• Research gaps and the need for more women-specific studies

Timestamps:

(00:00) Introduction and guest introduction

(01:43) What is menopause and perimenopause?

(02:42) Common symptoms experienced during menopause transition

(04:36) Effects of menopause on energy and running performance

(06:16) Managing fuelling and recovery during menopause

(07:12) Myths about aging and joint health in runners

(09:40) Adjusting training loads and incorporating slow running

(11:27) The importance of strength training for women over 35

(13:55) Bone health, osteoporosis, and impact of running

(15:49) Recovery strategies and nutrition tips

(18:10) Listening to your body and adapting training

(21:27) Positive stories of women runners in menopause

(22:10) HRT and its effects on women’s health and running

(27:00) Author’s motivation for writing the book

(28:36) The need for more research on women and menopause

(33:49) Daily habits to support women during menopause

(36:35) Running outdoors vs treadmill and safety considerations

(39:04) Overcoming fear and safety concerns while running

(41:37) The importance of running groups

(42:25) Key advice for women runners in menopause

(44:31) Where to find more information and connect with Dr. Juliet

More about Dr. Juliet McGrattan:

Dr Juliet McGrattan is an award-winning author, speaker, runner and a former GP. She is the Woman’s Health Lead and a Master Coach at 261 Fearless. Juliet is the author of Run Well and Sorted and her new book, The Runners Guide to Menopause. You can buy her books at all major retailers, worldwide.

Grab The Runners Guide to Menopause here.

Connect with Dr. Juliet McGrattan:

Website: https://drjulietmcgrattan.com/

IG: https://www.instagram.com/drjulietmcgrattan/

Facebook: https://www.facebook.com/DrJulietMcGrattan/

YouTube: https://www.youtube.com/@drjulietmcgrattan8825

🌿 Retreat Invitation

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Check it out and join our Pilates by the Mekong Retreat Here.

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

I personally love their Vitamin C, Turmeric supplement and Vanilla protein powder!

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

In this episode of the Mind Movement Health Podcast, we explore simple five-minute daily habits that can transform your health, reduce stress, support hormone balance, and improve wellbeing in midlife.

Many women believe they need long workouts or complicated wellness routines to feel better.

But research shows that small, consistent habits can create powerful physiological changes, especially when it comes to nervous system regulation, gut health, sleep, and hormonal balance during perimenopause and menopause.

Listen in to learn how small daily practices can have a powerful impact on energy, mood, hormones, and long-term wellbeing.

Timestamps:

(00:00) Introduction and episode overview (01:27) The impact of five-minute health practices (02:55) Concept of micro habits in behavioral health science (03:55) Why consistency surpasses intensity in health routines (04:23) Benefits of five-minute sunlight exposure (04:49) Nervous system regulation through breathwork (05:18) Coherence breathing technique explained (06:16) Power of breath and vagus nerve activation (07:39) Easy Pilates and mobility routines for quick circulation boost (08:07) Incorporating movement throughout the day (09:33) Ideal five-minute mobility exercises (10:30) Promoting wellness retreats for reset and connection (11:00) Morning sunlight for circadian rhythm regulation (12:23) Mindful eating to improve digestion and reduce bloating (13:47) The importance of slow, deliberate eating (14:42) Practicing gratitude for emotional health (16:09) How these micro habits support women through hormonal shifts in midlife (17:08) The power of stacking multiple habits for compounded benefits (17:37) The simplicity and effectiveness of daily health rituals (18:06) Summing up five easy health practices to incorporate daily (18:32) Inviting listeners to share and subscribe for more insights (19:01) Closing remarks and next steps

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

That’s what lead this mother-daugther duo, Karen (Zuzu) and Amy Armes to develop and create Holistic Health Educators (HHE) and Lilly Fields Retreat Center

In this episode of the Mind Movement Health podcast they share their personal journeys into holistic health and the importance of understanding women's health.

They discuss the significance of gut health, nutrition, and the integration of Eastern and Western medicine.

The conversation emphasizes the role of movement, the benefits of retreats, and the importance of organic food in maintaining health. The episode concludes with practical advice for listeners on how to take charge of their health and well-being.

Timestamps:

(00:00) Introduction to Holistic Health and Family Dynamics

(02:49) Karen's Journey to Natural Health

(05:49) Understanding the Body and Holistic Approaches

(09:12) Gut Health: Myths and Realities

(12:09) Nutrition for Gut Healing

(15:11) Overcoming Skepticism in Holistic Health

(18:00) Integrating Eastern and Western Medicine

(21:07) The Role of Retreats in Health Transformation

(27:42) The Transformative Power of Retreats

(30:11) Building Connections Through Shared Experiences

(31:46) Foundational Health Habits for Wellness

(34:34) The Importance of Movement in Health

(39:00) The Role of Nutrition in Health

(46:55) Mindset and Emotional Health as Key Drivers

(53:15) Connecting with ZuZu and Amy

More about Karen (Zuzu) and Amy Karen “ZuZu” Ziemer Armes is a holistic health educator, author, and speaker known for her practical, science-backed approach to helping people feel at home in their bodies—often calling her talks “bodcasts.”

After reversing her own epilepsy, scoliosis, and arthritis through holistic strategies, ZuZu has dedicated decades to empowering others to reclaim their health.

She has presented over 2,500 seminars, authored four health books, and led thousands through transformative, action-oriented classes. Together with her daughter Amy, a Johns Hopkins–trained MPH, ZuZu is co-founder and co-owner of Holistic Health Educators (HHE) and Lilly Fields Retreat Center.

As a mother-daughter leadership team, they guide a global holistic health education platform serving more than 45,000 wellness seekers worldwide, with a shared focus on gut and cellular healing, sustainable energy, and integrative longevity. ZuZu and Amy combine lived experience, accessible science, and a welcoming, empowering approach to inspire confidence, awareness, and lasting health transformation.

Connect with Karen and Amy:

https://www.instagram.com/lillyfieldscenter/ https://www.facebook.com/LillyFieldsWC/

www.ZuZuUnleashed.com www.LillyFieldsCenter.com

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

If you’ve ever felt the pull to step away from your daily routine and truly reset… this episode is your sign.

In this episode, I’m sharing a behind-the-scenes look at my recent Restore and Align Retreat in Torquay, a beautiful weekend filled with Pilates, yoga, breathwork, connection, and deep rest.

But beyond the movement and the setting, what really made this retreat so powerful was something much deeper…

✨ The conversations ✨ The connection ✨ The shared experiences ✨ And the reminder that you’re not alone

We talk about why stepping away from your everyday life can create real transformation, how retreats support your nervous system, and why so many women walk away feeling lighter, clearer, and more like themselves again.

Timestamps:

(00:28) Welcome to Mind Movement Health Podcast

(01:42) The Power of Retreats

(07:02) Small Moments of Inspiration

(08:07) The Gift of Slowing Down

(10:24) Upcoming Retreat in Vietnam

(11:51) The Importance of Connection

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. 

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

It could be inflam-aging- the chronic, low-grade inflammation that increases with age and impacts hormone balance, gut health, mental clarity, energy, and skin health.

In this episode of the Mind Movement Health Podcast, we explore simple, practical strategies to reduce inflam-aging for midlife women.

From nervous system regulation, anti-inflammatory nutrition, Pilates and strength movement, sleep, and stress reduction, to bonus tips like collagen, red light therapy, and adaptogens, you’ll learn actionable steps to support your body, mind, and skin during perimenopause and menopause.

Timestamps:

(00:24) Your health

(01:46) Understanding Inflammation Aging

(04:23) Supporting Your Nervous System

(08:28) Anti-Inflammatory Nutrition

(12:16) The Role of Exercise

(14:46) Importance of Sleep

(16:58) Skin Health and Inflammation

(19:51) Bonus Tools for Wellness

(22:28) Embracing a Balanced Lifestyle

Want to learn more about inflammation?

Listen in to Episode 299-The Inflammation Code: How Women 35+ Can Reduce Inflammation for More Energy, Clear Thinking & Healthy Aging with Dr. Shivani Gupta

Episode 258- How to Reduce Inflammation Naturally: Boost Energy, Gut Health & Longevity

🌿 Retreat Invitation

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode of the Mind Movement Health Podcast, we explore Rest and Digest and how activating your parasympathetic nervous system can dramatically improve gut health, hormone balance, inflammation, metabolism and energy in midlife women.

In this episode, we cover:

- What “rest and digest” really means - The gut-brain axis and vagus nerve explained simply - Why perimenopause increases stress sensitivity - How cortisol impacts digestion and hormones - The connection between gut health and anxiety - Practical nervous system regulation tools you can start today - Blood sugar stability and midlife metabolism - Why you can’t heal your gut in fight-or-flight

Timestamps:

(00:29) Introduction to Rest and Digest

(01:44) The Nervous System Connection

(05:29) Hormonal Changes in Midlife

(06:45) Gut-Brain Axis Explained

(08:47) Signs of Nervous System Dysregulation

(10:32) Practical Ways to Improve Digestion

(13:07) Movement as Medicine

(13:57) Blood Sugar Regulation and Its Impact

(15:44) The Importance of Sleep

(17:01) Creating a Safe Environment for Healing

(20:10) Moving from Survival to Regulation

(21:41) The Retreat Experience

(25:43) Upcoming Retreat Announcement

(26:35) Final Thoughts on Digestion and Safety

Want to learn more about nervous system regulation?

Listen in to episode 302: Breathwork for Nervous System Regulation: How to Calm Anxiety, Reduce Stress & Build Resilience

🌿 Retreat Invitation

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode, Dr. Mark Morningstar discusses scoliosis as a complex whole-body condition influenced by genetics, neurobiology, bone health, and lifestyle.

He explains why active stability, movement, nutrition, and nervous system regulation are crucial, shares practical prevention tips, and highlights modern, multimodal approaches to help children and adults manage and reduce progression.

Timestamps:

(0:04) Welcome to Mind Movement Health Podcast

(2:16) Scoliosis Insights with Dr. Mark Morningstar

(2:42) Daily Health Changes

(2:52) Understanding Scoliosis and Chiropractic Care

(8:01) The Role of Nutrition in Scoliosis

(13:50) Managing Scoliosis in Different Life Stages

(20:45) The Genetic Factors of Scoliosis

(27:26) Promoting Movement for Spinal Health

(33:10) Misconceptions About Back Pain

(36:55) The Brain’s Role in Spinal Curvature

(47:29) Future Directions in Scoliosis Treatment

(49:53) Taking Action for Scoliosis Care

(52:21) Connecting with Dr. Morningstar

More about Dr. Mark Morningstar:

Dr. Mark Morningstar is a world-renowned chiropractic physician, clinical researcher, and the founder of Back Genius. With over 20 years of experience and more than 60 peer-reviewed publications, Dr. Morningstar has dedicated his career to proving that scoliosis is far more than just a "curve in the spine"—it is a complex, whole-body condition rooted in genetics, neurobiology, and metabolic health. His groundbreaking research was the first to link scoliosis progression to neurotransmitter imbalances, leading to innovative nutritional protocols that help "re-train" the brain to hold the spine in a straighter position. Dr. Morningstar holds diplomate status in Spine Medicine, Integrative Medicine, and Clinical Nutrition.

He is the developer of the Scoliosis Activity Suit, a core training suit specifically engineered to create dynamic corrective forces during daily movement to improve scoliosis curvatures. Finally, he is the host of the Scoliosis World podcast, where he breaks down the latest research on spinal flexibility, patient management, predictive scoliosis modeling, and functional medicine strategies specific to scoliosis patients. 

Connect with Dr. Mark Morningstar:

Website: https://www.backgenius.com/, https://scoliosispractice.com/

YouTube: https://www.youtube.com/@ScoliosisWorld

Podcast: https://www.podbean.com/podcast-detail/hx3dd-1bb9e8/Scoliosis-World-w-Dr-Morningstar-Podcast

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

They discuss how breathwork supports children, teens and adults, signs of dysregulation, simple routines (like co-regulation and nightly practices), and when to seek extra help.

Listeners will gain quick, actionable techniques to calm stress, build resilience and support multi-generational emotional regulation.

Timestamps:

More about Larissa Porter:

Lou Porter is a high school educator, Master Breathwork Instructor and former military Psychological Examiner who helps families and school communities turn stress and overwhelm into clarity, calm and confidence. Drawing on 11 years in military psychology and her current work with teens, parents and educators, Lou specialises in nervous system education and practical breathwork tools that fit the reality of modern family life—supporting kids facing anxiety, social media pressure and school stress, while helping parents manage their own overwhelm and burnout. Through her business, Evolve by Choice, Lou delivers resilience programs for girls, teacher and parent workshops, and community breathwork sessions that support emotional regulation for both kids and adults.

Connect with Larissa:

Website: https://evolvebychoice.com.au/

Facebook: https://www.facebook.com/people/Evolve-by-Choice/100089491119708/

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

Email: admin@evolvebychoice.com.au

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Learn practical breathwork tools- coherent breathing (365 method), nasal breathing with extended exhales, and day-long nasal breathing, that can shift your body into a parasympathetic, restorative state and help with energy, clarity, and recovery.

Breathwork is a simple, science-backed part of a broader toolkit for preventing and healing burnout, alongside sleep, nutrition, reduced stressors, and time in nature.

Timestamps:

(0:27) Introduction to Burnout

(2:21) Understanding Nervous System Overload

(4:38) Online Breathwork Invitation

(5:56) Coherent Breathing Technique

(8:46) Nasal Breathing Practices

(10:21) Choosing Your Breathwork Adventure

(10:50) Recovery Isn’t Linear

(12:44) Invitation to Explore Breathwork Classes

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

She outlines the science behind breathwork, recounts her first experiences, and invites listeners to try a four-week online breathwork series starting February 18, including replays and a special podcast discount.

Timestamps:

(00:29) Introduction to My Breathwork Journey

(05:22) Finding Pilates in a Toxic Job

(09:58) Transitioning to a Pilates Instructor

(15:24) My First Breathwork Experience

(19:47) Incorporating Breathwork into Daily Life

(20:37) Becoming a Breathwork Facilitator

(22:48) The Power of Breathwork

(25:27) Conclusion and Invitation to Join Classes

Listen in to Episode 301 to hear how breathwork can help nervous system regulation.

Podbean

Apple Podcasts

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

She shares practical tips to notice body cues, adjust breathing patterns, and build simple practices to shift out of chronic stress and into lasting calm.

The conversation also touches on practical strategies for regulating the nervous system, such as breathing techniques and the significance of understanding one’s own body and its needs. Emma encourages listeners to create awareness around their stress responses and to prioritize self-care as a means to achieve a balanced and fulfilling life.

Connect with Emma:

Website: https://www.thebreatheffect.com/ 

Facebook: https://www.facebook.com/TheBreathEffect

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

Conning The Con podcast: https://open.spotify.com/show/76rt53XG2UC0rWddeYksAl

The Bravery Academy Podcast: https://www.thebreatheffect.com/the-bravery-academy-podcast/

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Timestamps:

(00:00) Introduction to Nervous System Regulation

(02:50) Understanding Stress and Its Impact

(05:42) The Three Buckets of Stress

(10:44) Listening to Your Body's Cues

(14:55) Creating Safety in the Nervous System

(20:54) Breathing Techniques for Regulation

(25:32) Exercise and Women's Health

(31:43) Busting Myths About Training and Recovery

(36:30) The Role of Compassion in Health

(40:41) Conclusion and Key Takeaways

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

She introduces breathwork as a fast, controllable way to signal safety to the brain and shift from sympathetic (fight/flight) to parasympathetic (rest/digest) states.

Kate shares three simple practices you can use today, plus tips for building short, consistent sessions.

She also invites listeners to join an online breathwork series to learn guided techniques for nervous system regulation.

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Timestamps:

(0:27) Introduction to the Nervous System

(6:46) Breathwork Class Announcement

(8:06) Understanding the Parasympathetic Nervous System

(11:06) The Power of Breath in Regulation

(12:52) Practices for Nervous System Regulation

(16:52) The Purpose of Breathwork

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

She explores the body’s interconnected systems, the non-linear nature of recovery, and the importance of consistency, curiosity, and compassion. Kate also shares gratitude for listeners, previews future topics like breathwork and nervous system health, and invites listeners to join upcoming events.

Timestamp:

(0:29)Welcome to Episode 300

(3:14) Personalization in Health

(4:23) The Importance of Clarity

(6:09) Small Steps for Big Changes

(6:33) Interconnectedness of Health

(9:07) Exciting Retreat Announcement

(9:54) Health is Not Linear

(13:02) Bridging the Gap in Women’s Health

(14:12) The Journey of Learning

(16:24) Looking Ahead to the Future

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! If you join in December you go in to the draw to win a $25 Amazon gift card too.

Join here: https://www.mindmovementhealth.com.au/subscribe/

Restore and Align Pilates Retreat- 1 spot left!

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

She shares practical rituals like tongue scraping, oil pulling, tea time, sleep hygiene and explains how spices like turmeric, ginger, cumin and coriander support digestion, brain health and pain relief.

This episode covers mental inflammation, circadian alignment, supplement quality (curcumin), and easy first steps to feel less brain fog, more energy and improved recovery.

Want to grab some of Dr.Gupta's Fusionary Formulas?

CLICK HERE and use the code KATEBOYLE15 for 15% off

Timestamps:

(0:06) Welcome to Mind Movement Health Podcast

(1:43) Introducing Dr. Shivani Gupta

(9:10) Morning Rituals for Health

(11:03) Self-Care Strategies for Busy Lives

(14:16) Understanding Inflammation

(23:22) The Power of Spices

(27:17) Quality Matters in Supplements

(33:26) Lifestyle Changes for Better Health

(39:56) Tools for Better Sleep

(47:27) The Journey of Writing a Book

(49:59) Where to Find Dr. Shivani Gupta

Listen to Dr. Shivani's previous episode on the Mind Movement Health podcast on Apple Podcasts: https://podcasts.apple.com/au/podcast/reduce-inflammation-to-improve-your-energy-and-banish/id1510075635?i=1000675814021

Or on Podbean at: https://mindmovementhealth.podbean.com/e/mmh-238-%e2%80%93-reduce-inflammation-to-improve-your-energy-and-banish-brain-fog-and-pain-with-dr-shivani-gupta/

More about Dr. Shivani Gupta:

Dr. Shivani is an Ayurvedic practitioner and expert in fusing Eastern and Western practices that help our bodies achieve equilibrium. She completed her Master’s in Ayurvedic Sciences and her PhD on Turmeric. Inflammation is a root cause for many health issues in our lives and we have the power to overcome it. Her passion is teaching at-home remedies to reduce inflammation naturally will help you enjoy more energy, less brain fog, less pain, and ultimately achieve vibrant health! Dr. Shivani Gupta has practiced Ayurvedic medicine for over 20 years and her approach is to show you the tools in your toolkit, so you can reach for them every time you need them. She is also the founder of Fusionary Formulas, an Ayurvedic company that helps people with inflammation and pain.

Connect with Dr. Shivani:

The Inflammation Code: https://www.theinflammationcode.com/sales-page1756927339554

Website: http://www.ShivaniGupta.com

LinkedIn: https://www.linkedin.com/in/shivaniguptafl

Facebook: https://www.facebook.com/TheShivaniGupta

Twitter: https://twitter.com/DrShivaniVGupta

YouTube : https://www.youtube.com/channel/UCL_VM9Nz0ONVss1lUvRS-Vg

Instagram: https://www.instagram.com/dr.shivanigupta

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more...

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

We only have 1 spot left so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Learn why consistency beats restriction, how to increase fiber gradually, and simple structure to stabilize blood sugar and improve digestion with my two-week Lean 14 plan offering meal templates, a shopping list, and supportive coaching.

Timestamps:

(0:29) Introduction

(2:31) Tackling Fatigue in Women

(8:16) Understanding Brain Fog

(11:55) The Truth About Bloating

(16:28) Consistency Over Restriction

Then join me for our LEAN 14 program!

This is a self-study program that you can do at your own pace but as a special bundle for our podcast listeners and newsletter subscribers we're going live and running a private facebook group to support you on your Lean 14 journey.

Launching Monday 2nd February... Perfectly timed after the New Year rush and after school goes back — so you can still enjoy the holidays and finally focus on you.

Inside Lean 14 you'll find trainings on nutrition, movement, sleep and stress as well as 6 Pilates mat based workouts, a 2 week meal and fitness plan (complete with shopping list) and templates to help you to stay on track.

If you're tired of feeling tired, stuck, and unsure of where to start but know something needs to change. Then LEAN 14 is the perfect reset.

Check it out and join here: https://mindmovementhealth.thrivecart.com/lean-14/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

They cover how to test and identify triggers, practical anti-inflammatory meal ideas, and why strength training and better recovery are crucial for long-term health.

Listeners will walk away with simple actions: prioritize real whole foods, temporarily remove common triggers (sugar, alcohol, low-quality dairy/gluten), add protein and colorful veggies, schedule short daily recovery time, and consider guided support to speed results.

Timestamps:

(0:06) Welcome to Mind Movement Health Podcast

(2:16) Understanding Inflammation and Its Effects

(3:17) Introducing Katie Hardy

(8:16) Identifying Food Sensitivities

(10:45) Starting Your Gut Health Journey

(12:44) Managing Stress and Lifestyle

(15:53) Recognizing Body Changes

(20:54) Food Choices and Frequency

(22:35) Individualizing Your Health Journey

(25:00) The Impact of Lifestyle Choices

(27:00) Quick and Easy Anti-Inflammatory Meals

(33:34) Simplifying Meal Prep

(37:35) Navigating Marketing Myths

(40:12) Healthy Snack Alternatives

(41:15) The Role of Exercise in Inflammation

(48:40)Final Health Advice and Takeaways

Connect with Katie Hardie:

Katie Hardie is a Board Certified Holistic Nutritionist and FDN Practitioner, and the founder of My PEAK, a holistic health and performance company focused on helping individuals optimize their energy, nutrition, and body composition through a personalized, data-driven approach. With advanced training in nutrition, sport and performance psychology, strength and conditioning, and culinary arts, Katie bridges the gap between science and practical application to support sustainable, real-world results.

Drawing from her background as a former endurance athlete, ex-corporate professional, and mother, Katie understands how following mainstream “healthy” advice can often lead to burnout and frustration. She now helps clients stabilize blood sugar, restore hormonal and gut health, and prioritize intentional recovery—empowering those who feel like they’re doing everything “right” but still aren’t seeing results to finally thrive with clarity, energy, and resilience.

Website: https://www.mypeak365.com/

Facebook: https://www.facebook.com/hardiepeakperformance/

Instagram: https://www.instagram.com/mypeak365/

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

We only have 1 spot left so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

She shares practical, research-backed strategies, focus on one or two foundational habits, simple meals, flexible routines, and showing up imperfectly and introduces the Lean 14, 14-day reset starting Feb 2 to build momentum and sustainable change.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! If you join in December you go in to the draw to win a $25 Amazon gift card too.

Join here: https://www.mindmovementhealth.com.au/subscribe/

Then join me for our LEAN 14 program!

This is a self-study program that you can do at your own pace but as a special bundle for our podcast listeners and newsletter subscribers we're going live and running a private facebook group to support you on your Lean 14 journey.

Launching Monday 2nd February... Perfectly timed after the New Year rush and after school goes back — so you can still enjoy the holidays and finally focus on you.

Inside Lean 14 you'll find trainings on nutrition, movement, sleep and stress as well as 6 Pilates mat based workouts, a 2 week meal and fitness plan (complete with shopping list) and templates to help you to stay on track.

If you're tired of feeling tired, stuck, and unsure of where to start but know something needs to change. Then LEAN 14 is the perfect reset.

Check it out and join here: https://mindmovementhealth.thrivecart.com/lean-14/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Topics include daily movement, nourishing meals, strength training, sacred sleep, nervous system regulation, habit systems, digital decluttering and making space for joy.

Kate also invites listeners to join the Lean 14 program beginning February 2nd for extra guidance and community support.

Timestamps:

(0:35) Welcome to the podcast

(1:01) Health anchors for 2026

(2:59)Daily Movement That Feels Good

(5:25) Eating for Energy

(6:59) Strength Training Essentials

(10:03) Protecting Your Sleep

(13:27) Building Nervous System Capacity

(16:47) Leaning Into Healthy Habits

(19:57)Digital and Mental Decluttering

(23:24) Building Systems for Success

(24:54)Embracing Joy in Life

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! If you join in December you go in to the draw to win a $25 Amazon gift card too.

Join here: https://www.mindmovementhealth.com.au/subscribe/

Then join me for our LEAN 14 program!

This is a self-study program that you can do at your own pace but as a special bundle for our podcast listeners and newsletter subscribers we're going live and running a private facebook group to support you on your Lean 14 journey.

Launching Monday 2nd February... Perfectly timed after the New Year rush and after school goes back — so you can still enjoy the holidays and finally focus on you.

Inside Lean 14 you'll find trainings on nutrition, movement, sleep and stress as well as 6 Pilates mat based workouts, a 2 week meal and fitness plan (complete with shopping list) and templates to help you to stay on track.

If you're tired of feeling tired, stuck, and unsure of where to start but know something needs to change. Then LEAN 14 is the perfect reset.

Check it out and join here: https://mindmovementhealth.thrivecart.com/lean-14/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Ben explains practical, science-backed tips; how much protein to aim for, the importance of resistance training and daily movement, why sleep and recovery matter, and simple ways to track calories and build sustainable habits.

Listeners leave with clear, actionable steps they can start today: add regular strength work, prioritize protein at meals, increase daily steps, establish a bedtime routine, and plan realistic nutrition seasons for long-term results.

Don't miss this practical and applicable episode!

Timestamps:

(0:00) Introduction and Welcome

(2:56) Ben’s Journey to Nutrition

(5:28)Philosophy of Holistic Health

(5:53) Nutrition and Aging

(7:41)Importance of Muscle Mass

(8:58)Nutrition Basics for Women

(11:13)Understanding Calories and Macronutrients

(14:48) The Role of Healthy Fats

(17:04) Debunking Food Myths

(20.30) Importance of Muscle for Health

(24:03)Resistance Training and Aging

(30:39) Structuring Daily Habits

(36:12)Consistency in Health Practices

(39:18)The Importance of Rest

(44:19) Embracing Discomfort for Growth

(52:01) Mindset Shifts for Success

(55:12) Actionable Health Advice and connecting with Ben

 Connect with Ben Brown:

Ben Brown is the owner of Body Systems, an online nutrition and fitness consulting business that creates individualized nutrition, lifestyle, and strength training programs for driven men and women. With his master’s degrees in Clinical Nutrition and Exercise Physiology, and experience consulting Fortune 500 companies and professional sports teams like the Arizona Diamondbacks and Golden State Warriors, Ben now finds his greatest fulfillment in helping everyday people balance business, family, and health, while focusing on sustainable habits that make lasting results possible.

 Website: https://bodysystems.com/

Facebook: https://www.facebook.com/BodySystems

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

YouTube: https://www.youtube.com/channel/UC7lrEv4ItbnvI_v5eydIi1Q?ybp=-gEJbGlua2luYmlv

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! If you join in December you go in to the draw to win a $25 Amazon gift card too.

Join here: https://www.mindmovementhealth.com.au/subscribe/

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

We only have 1 spot left so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

This episode offers practical guidance: pair GLP‑1s with strength training, balanced whole‑food meals (protein, fiber, healthy fats) and learning hunger cues, and reviews common side effects and long‑term considerations.

Timestamps:

(0:00) Welcome and Introduction to GLP-1 Medications

(7:47) Health Benefits of GLP-1 Medications

(13:49) Supporting Your Journey with GLP-1s

(19:55) Risks and Considerations of GLP-1s

(20:06) Conclusion and Next Steps

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! If you join in December you go in to the draw to win a $25 Amazon gift card too.

Join here: https://www.mindmovementhealth.com.au/subscribe/

Restore and Align Pilates Retreat- 1 spot left!

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

They discuss the six pillars of health: nutrition, movement, hydration, sleep, stress, and connection, how genetics and epigenetics influence outcomes, the role and controversies around GLP‑1 medications, and the importance of small, consistent habits for long-term well-being.

The episode delivers actionable tips and guidance on choosing sustainable strategies that fit individual goals and life, plus where to find Jenn's podcast and book.

Connect with Jenn Trepeck:

 Jenn Trepeck has been described as a "force of nature" in the wellness space. Recognition includes Podcast Magazine's 40 under 40, and nominations for the 2022 International Women's Podcast Award (Visionary Leadership) and 2 Ear Worthy2025 award categories.

Jenn has won Ear Worthy's 2024 & 2025 Best Health Podcast and 2024 Best Independent Podcast awards and Women Who Podcast's Stellar Interview 2025. She is an Optimal Health Coach, Podcaster, and Business Consultant.

Jenn grew up the skinny one in a family of dieters which was awesome(!) until it went away. And so began her weight management saga. Ultimately though, Jenn learned the nutrition education we’re all supposed to know but no one ever taught us. This completely changed her life and allowed her to say she “kicked her food issues.” From then, Jenn set-out on a mission to pay it forward and help people help themselves.

After over a decade of working with clients, Jenn started Salad with a Side of Fries podcast. Based on science, yet lighthearted, Jenn talks about living life while still making ourselves and our health a priority. Jenn’s debut book, Uncomplicating Wellness, releases on October 29th, offering a science-based yet practical approach to cut through the noise of the wellness industry and help readers finally trust their bodies again.

 Website: https://asaladwithasideoffries.com/

Instagram: https://www.instagram.com/saladwithasideoffriespod/, https://www.instagram.com/jenntrepeck/?hl=en

Facebook: https://www.facebook.com/Saladwithasideoffriespodcast, https://www.facebook.com/JenniferTrepeck, https://www.facebook.com/groups/425796548337541/?_rdr

X: https://x.com/jenntrepeck?s=20

TikTok: https://www.tiktok.com/@jenntrepeck

YouTube: https://www.youtube.com/@jenntrepeck

LinkedIn: https://www.linkedin.com/in/jennifertrepeck/

Timestamps:

(0:04) Welcome to the Mind Movement Health Podcast

(1:30) Introducing Jen Trepeck

(9:07)The Impact of Diet Culture

(15:32)Understanding GLP-1 Medications

(17:31) Navigating Healthy Eating

(25:21)Creating Consistency in Healthy Habits

(32:13)The Role of Genetics in Wellness

(37:07) Practical Tips for Wellness

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

We only have 1 spot left so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

This episode gives practical, everyday habits to support long-term immune health. Listen in to find out more!

Mentioned Episode: The Mind Movement Health Podcast - The Vagus Nerve Connection: How to Calm your Mind, Improve Digestion and Boost Energy in Midlife | Free Listening on Podbean App

Struggling to make your health feel easy?

If you’ve been confused by conflicting nutrition advice… unsure how to train for your body… or feeling like your energy is running on empty, this is your turning point.

I’m hosting the Metabolism Makeover Masterclass, designed to make everything finally make sense.

No more guessing. No more overwhelm. Just clear, practical steps to optimise your energy, nutrition, and movement so you can thrive through your 30s, 40s and beyond.

Ready to make health feel simple again?

Join me on Friday 28th of November for a power hour at 1.30pm-2.30pm AEDT.

Can't make it live? That's ok, everyone that signs up will receive the replay.

Check it out and join us here.

Restore and Align Pilates Retreat- 1 spot left!

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

They explain the difference between prebiotics and probiotics, the importance of FODMAP-friendly fibers, and why magnesium and trace minerals matter for digestion and mood.

The episode offers practical steps to support gut health: increase plant diversity and fiber gradually, consider targeted supplements like magnesium glycinate and hyaluronic acid for gut repair, get tested if you bloat easily, and support detoxification with hydration, sweating and liver-supportive practices.

Connect with Xeba Zareie:

When founder Xeba Zareie struggled with persistent gut illness, the usual solutions—antibiotics and store-bought probiotics—only made her worse. She finally found relief through Functional Medicine, using a low-FODMAP diet and targeted prebiotic fiber. But that experience revealed a larger problem: most people can’t afford out-of-pocket Functional Medicine care, and most “gut-friendly” brands aren’t actually IBS-friendly, often contain added probiotics, and frankly… taste bad.

Determined to create both indulgence and alternative-medicine-level support for the growing number of people with gut issues, Xeba founded Preme—a premium gut-health brand offering noticeable, science-backed medicinal nutrition you actually crave. What began in her Dallas kitchen has grown into a targeted line of gut-focused staples: two prebiotic electrolyte drink mixes and an unflavored prebiotic fiber powder, all designed for even the most sensitive stomachs.

Rooted in a lifelong healing journey and crafted with clinical insight, Preme brings body-and-soul support to everyday wellness. It’s gut care that’s tasty, approachable, and made with Functional Medicine-doctor-prescribed prebiotic fibers and premium ingredients.

Because gut health shouldn’t be a luxury, it should be trusted support, finally within reach.

Website: https://premefoods.com/

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

Struggling to make your health feel easy?

If you’ve been confused by conflicting nutrition advice… unsure how to train for your body… or feeling like your energy is running on empty, this is your turning point.

I’m hosting the Metabolism Makeover Masterclass, designed to make everything finally make sense.

No more guessing. No more overwhelm. Just clear, practical steps to optimise your energy, nutrition, and movement so you can thrive through your 30s, 40s and beyond.

Ready to make health feel simple again?

Join me on Friday 28th of November for a power hour at 1.30pm-2.30pm AEDT.

Can't make it live? That's ok, everyone that signs up will receive the replay.

Check it out and join us here.

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

She shares simple, science-backed practices you can use daily to strengthen your vagus nerve and boost resilience.

Restore and Align Pilates Retreat- 1 spot left!

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Lidia shares the ACE method, Advocate, Communicate, Educate, plus practical tips on what questions to ask, how to track symptoms and medications, how to assess risk versus benefit, and steps to prepare before and after medical appointments or surgery.

Listeners will come away with simple, actionable strategies such as keeping a healthcare journal, using credible resources, and bringing a clear set of questions to appointments to reduce errors and improve outcomes.

Connect with Lidia Molinara:

Dr. Lidia Molinara is a 30+ year practicing pharmacist, patient safety officer, mother of three, and the founder of Mom's Healthcare Navigator. She helps moms become confident healthcare advocates through her proven ACE method-Advocate, Communicate, Educate. Lidia's mission is clear to replace fear with calm confidence by providing moms with real-world tools to stay aware, prepared and in the know—so they can prevent errors and protect their families in every medical moment. 

Website: momshealthcarenavigator.com, lidia@lidiamolinara.com

Email: lidia@momshealthcarenavigator.com

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

TikTok: https://www.tiktok.com/@moms_healthcarenavigator

YouTube: https://www.youtube.com/@momshealthcarenavigator, https://www.youtube.com/@LidiaMolinara

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

We only have 1 spot left so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

It covers key nutrition advice, movement strategies, and sleep and stress tools to support long-term health.

Kate emphasizes small, consistent habits, enjoyable movement, regular sleep routines, and purpose-driven mindset, that build resilience and vitality through the decades.

Restore and Align Pilates Retreat- 1 spot left!

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Bridgitte shares her personal healing story and offers concise, practical strategies, personalized supplements, meal timing, stress reduction, gentle exercise, and dietary variety, to support long-term gut balance.

Connect with Bridgitte Mallinson:

Bridgitte Mallinson is a functional medicine dietitian, business mentor & the founder and CEO of GutPersonal, a supplement company that empowers women to eliminate gut issues FOR GOOD through a personalized approach.

During the pandemic, she became wildly interested in building and scaling her businesses and succeeded in building not one-but TWO 7-figure + companies in under 3 years! Her passion for health comes from healing a lifelong struggle with her gut among many other health issues like migraines, hypothyroidism and ADHD, Bridgitte healed it ALL by healing her gut.

She then spent a decade studying functional medicine and nutrition at esteemed clinics like Dr. Marl Hyman’s The Ultra Wellness Center. She launched GutPersonal as her way to change the world in a BIG way and help millions of women and their families. With a big vision to empower women to improve their health & furthermore-wealth. GutPersonal is female-founded with mostly female investors and is currently fundraising! She will motivate and inspire you to build the business and life of your dreams.

Website: https://www.gutpersonal.com/

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

TikTok: https://www.tiktok.com/@letsgutpersonal?lang=en

Don't forget- Use Code MINDMOVEMENT at check-out to grab 10% off your Gut Personal products.

Check out https://www.gutpersonal.com/ for all your gut health needs.

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

The Blue Zones are five regions where people live longer, healthier lives and outlines the nine daily habits that support longevity: natural movement, purpose, stress management, mindful eating, plant-forward diets, moderate social drinking, belonging, family-first values, and supportive social circles.

Filled with practical takeaways, the episode shows how small, consistent changes like walking after meals, eating more plants, prioritizing relationships, and finding purpose can improve health, add quality years, and help you thrive wherever you live.

Restore and Align Pilates Retreat- 1 spot left!

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

They discuss breathing, relaxation, common problems like leakage and prolapse, and why early education and pelvic floor specialists matter.

Listeners will learn practical steps to support pelvic health: breathing and relaxation techniques, when to seek pelvic floor physiotherapy, lifestyle habits to change, and the role of strength training in prevention and recovery.

Connect with Courtney Johnson:

Dr. Courtney, based out of Phoenix Arizona, is the founder of Three Sixty Wellness Co and a passionate pelvic floor physical therapist with a deep commitment to women's health. Her mission is to empower women to heal their pelvic health and overall wellness through accessible, evidence-based techniques that can be done from the comfort of their home. She loves educating and spreading awareness about the importance of strength training and progressive overload for pelvic floor health in both preventative care and as a treatment method for pelvic floor dysfunction.

Website: https://inquire.threesixtywellness.co/linkinbio?fbclid=PAZXh0bgNhZW0CMTEAAacg7koP__iHvmP7BmbplCw4blfyUZ2lmlob4W_CLsCmyNfurIkM8nhktePsKg_aem_U6W1sZhEynyO4Ua5dPIUmQ

TikTok: https://www.tiktok.com/@thefemaleathletedoc

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

Podcast: https://podcasts.apple.com/us/podcast/the-female-blueprint/id1832820449

Facebook: https://www.facebook.com/Thefemaleathletedoc

YouTube: youtube.com/channel/UCtOt9sNr7HQP_KsAUXwGssQ

If you're struggling with foot, knee or hip pain, read this... 

Most people don’t realise it, but the root of your pain might not be where you feel it.

🦶 Your feet, your foundation, could be the silent cause of that nagging knee ache or persistent hip tightness.

Here’s the thing: When your feet lack strength or mobility, it throws off your entire alignment. Every step, squat, or stride sends stress up the chain to your knees, hips, and even your back.

And yet… feet are often overlooked in both rehab and fitness.

✨ But they don’t have to be.

That’s exactly why I created The Foot Fix Workshop, a 90-minute online experience that helps you reconnect with your feet, relieve pain, and build balance, strength, and stability from the ground up.

💡 Imagine standing, walking, or moving without discomfort, that starts with giving your feet the attention they deserve.

➡️ Join us on Wednesday 8th of October from 1pm-2.30pm AEDT and take your first step toward pain-free movement.

Can't make it live? That's ok, everyone who signs up for the workshop will receive the replay.

Click here to join us 😊

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Learn why over-supportive shoes, poor toe and ankle mobility, mis-alignment, and waiting for pain can harm balance, gait, and overall movement.

You’ll get practical tips you can start today, from short barefoot practice and toe exercises to ankle mobility drills and alignment awarenes, plus how to prevent common issues like plantar fasciitis and bunions.

Want to go deeper?

Kate shares details about her Foot Fix workshop to restore strength, mobility and resilient, pain-free feet.

If you're struggling with foot, knee or hip pain, read this... 

Most people don’t realise it, but the root of your pain might not be where you feel it.

🦶 Your feet, your foundation, could be the silent cause of that nagging knee ache or persistent hip tightness.

Here’s the thing: When your feet lack strength or mobility, it throws off your entire alignment. Every step, squat, or stride sends stress up the chain to your knees, hips, and even your back.

And yet… feet are often overlooked in both rehab and fitness.

✨ But they don’t have to be.

That’s exactly why I created The Foot Fix Workshop, a 90-minute online experience that helps you reconnect with your feet, relieve pain, and build balance, strength, and stability from the ground up.

💡 Imagine standing, walking, or moving without discomfort, that starts with giving your feet the attention they deserve.

➡️ Join us on Wednesday 8th of October from 1pm-2.30pm AEDT and take your first step toward pain-free movement.

Can't make it live? That's ok, everyone who signs up for the workshop will receive the replay.

Click here to join us 😊

Restore and Align Pilates Retreat- 1 spot left!

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

They cover perimenopause symptoms, the importance of sleep, nutrition and prioritizing protein, and how resistance training and progressive overload protect muscle and bone.

They also discuss stress reduction, breathwork and lymphatic health, rethinking alcohol, and the power of community and coaching to create sustainable habits and confidence through midlife and beyond.

Connect with Terry Tateossian:

Terry’s passion for fitness and new-found love of helping mid-life women regain their health and vitality has compelled her to start a new career path in health coaching as the founder of THOR.

THOR is an exclusively curated experiential brand focusing on fitness, wellness and whole body health. They blend in-person retreats, a wellness community for women over 40, ongoing 1:1 fitness and nutrition coaching & support and world-class wellness & longevity products to empower women to take back their health.

Her life’s calling is to awaken the power that lives in all of us by showcasing what is possible and truly allowing individuals to experience how good it can get for THEM.

Website: https://www.thehouseofrose.com/about-us/

Instagram: https://www.instagram.com/how.good.can.it.get/

If you're struggling with foot, knee or hip pain, read this... 

Most people don’t realise it, but the root of your pain might not be where you feel it.

🦶 Your feet, your foundation, could be the silent cause of that nagging knee ache or persistent hip tightness.

Here’s the thing: When your feet lack strength or mobility, it throws off your entire alignment. Every step, squat, or stride sends stress up the chain to your knees, hips, and even your back.

And yet… feet are often overlooked in both rehab and fitness.

✨ But they don’t have to be.

That’s exactly why I created The Foot Fix Workshop, a 90-minute online experience that helps you reconnect with your feet, relieve pain, and build balance, strength, and stability from the ground up.

💡 Imagine standing, walking, or moving without discomfort, that starts with giving your feet the attention they deserve.

➡️ Join us on Wednesday 8th of October from 1pm-2.30pm AEDT and take your first step toward pain-free movement.

Can't make it live? That's ok, everyone who signs up for the workshop will receive the replay.

Click here to join us 😊

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Kate Boyle interviews Nancy Griffin about the powerful link between health and wealth for women, practical steps to build financial security, and the role of insurance, trusted advisors, and philanthropy.

The episode covers how to start planning at any age, teach the next generation, and make confident decisions to protect and grow your net worth while enhancing self-worth.

Connect with Nancy Griffin:

Nancy is a connector and influencer.

She attributes her success to personal courage, determination, and joy, when focusing on women’s health and wellness, hence creating Women, Worth & Wellness®.

Nancy 
enjoys every opportunity to inspire and inform women about their personal health and wealth, net worth and self-worth, philanthropy and legacy—so that women feel fabulous, generous, joyful, confident, and on top of their game every day. Nancy Griffin established Women, Worth & Wellness in 1994 as a Private Client Wealth Advisor for her female clients and their families.

Nancy continues to promote and inspire Daring & Caring Leaders, encouraging them to step up and lead in the world, following in the footsteps from many other powerful Women Leaders in the past. Nancy’s overall purpose is to connect and influence for positive impact every chance she gets.

“My Mom was a trailblazer as a women business owner and felt that women should have their own money and wealth–including their own ideas about what to invest in. She was my inspiration for focusing on health, along with wealth, as she would often say “if you don't have your health, you don’t have anything. "

This has always been my focus as I worked with my clients, especially women, as women often have a disproportionate responsibility to family’s health and wellness. An equal focus on health and wealth is inseparable."

See more about Nancy’s Journey- https://womenworthwellness.com/7000-jars-of-jam/

Website: https://womenworthwellness.com/

LinkedIn Personal: https://www.linkedin.com/in/nancygriffincfpepc/

LinkedIn Company: https://www.linkedin.com/company/womenworthandwellness/

Facebook Personal: https://www.facebook.com/nancy.griffin.1293

Facebook Company: https://www.facebook.com/womenworthandwellness

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

YouTube: https://www.youtube.com/channel/UCODT3IoUJsg0HEDx1zMQRHA

X: https://x.com/@womenworthandwePast 

Ready to go on retreat?

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode Kate explains why sugar cravings happen, from blood sugar spikes and hormonal changes to gut bacteria and stress as well as clear, actionable strategies to manage them.

Learn practical tips like balancing meals with protein, fiber and healthy fats, staying hydrated, prioritizing sleep, easing stress with movement and breathing, and making small consistent changes to retrain cravings.

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

They discuss clearing subconscious patterns without retraumatizing, reverse-engineering goals, raising vibration, and practical strategies to embody and achieve lasting change.

Connect with Riana Malina:

Riana Malia is a Speaker, Author, and Reinvention Strategist—guiding high-achieving women to clear emotional patterns, break subconscious cycles, and lead from deep alignment in life, love, and legacy.

She is the creator of the Clear to Create™ Method and the Quantum Pattern Protocol™, proven frameworks that have helped hundreds of women reclaim their voice, rewire their beliefs, and design lives—and love—that are truly extraordinary.

Her work is grounded in neuroscience, quantum healing, and emotional re-patterning, helping women step out of survival mode and into full-spectrum self-expression. Whether through her immersive VIP intensives, her Clear to Create™ Mastery Experience, or her sold-out Brilliance Brunch connection events, Riana empowers women to become magnetic to what they once thought was impossible—including worthy, soul-aligned love. Her work has been featured on The Mamahood blog, Brilliant Magazine: Women of Influence, and podcasts like InspiHER’d, Me Time with Maggie Lawson, and From Betrayal To Breakthrough. She was also recognized as one of the “Top 30 Empowering Women Entrepreneurs to Look Out for in 2025” by NY Weekly Magazine.

When she’s not on stage or in session with her private clients, you’ll find her soaking up ocean air, loving life with her husband Pete and daughter Madi, or setting the table for soulful conversations that spark change.

Website: https://www.rianamalia.com/

Facebook: https://www.facebook.com/RianaMalia/

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

Linkedin: https://www.linkedin.com/in/rianamalia/

Freebie: https://www.rianamalia.com/gifts/

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

This episode breaks down six practical, foundational steps to improve gut health.

Listeners get clear, actionable tips to start small, layer changes over time, and support long-term digestion, immunity, mood and overall vitality.

Want to improve your gut health?

Then don't miss my Lean 14 Program.

The LEAN 14 program is a simple, results-driven plan designed to kickstart fat loss, boost energy, and support your gut health so you feel leaner, lighter, and more confident from the inside out.

In just 14 days, you’ll notice real changes, improve digestion, and build the momentum to keep progressing long after the program ends.

Complete with 2 weeks worth of recipes, meal plans, Pilates workouts and trainings, it's the complete package to remove the overwhelm of getting your gut health back on track.

Check it out HERE 

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode, Kate explains peripheral edema (fluid retention in the feet, ankles and lower legs), what causes it, and how a sluggish lymphatic system contributes to swelling, heaviness and discomfort.

Kate shares practical solutions that will help reduce and manage fluid retention including gentle movement, Pilates and breath work, dry brushing, leg elevation, and nutrition tips (potassium, magnesium, vitamin B6 and dandelion).

She also discusses some simple daily habits to improve circulation, reduce swelling and support lymphatic drainage.

Want to work on your feet and lower leg strength?

Check out my Foot Fix Workshop HERE.

I'll help you build awareness, mobility and strength in this 1.5hr workshop.

Our feet are our foundations. Fix them and we improve our posture, balance and many of the injuries and pain in the knees, hips and lower back.

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

VJ shares her personal and professional journey through autoimmune disease, focusing on skin disorders, chronic fatigue, joint health, and digestive issues.

As a registered nutritionist with expertise in biochemistry and immunology, VJ provides valuable insights into how simple lifestyle and diet changes can transform health, protect against autoimmune conditions, and improve quality of life.

Enjoy this informative discussion aimed at empowering listeners to take control of their well-being.

Connect with VJ Hamilton:

VJ Hamilton is the founder of The Autoimmunity Nutritionist and a leading expert in autoimmune disease, specialising in skin disorders, chronic fatigue, joint health, and digestive issues for both men and women.

As a Registered Nutritionist with a Medical Science degree (BSc) in Biochemistry & Immunology and having completed the full certification programme at the renowned Institute for Functional Medicine, VJ uses evidence-based nutritional therapies to support her clients in transforming their health.

After overcoming her own struggles with multiple autoimmune conditions, including alopecia areata, psoriasis, and post-viral chronic fatigue syndrome, VJ has been symptom-free for over nine years.

She now empowers others through her signature program, The Inflammation RESET®, which helps clients take a personalised approach to managing autoimmune disease and empowers them to take control of their health.

VJ also hosts the highly regarded podcast The Autoimmune Reset, where she provides expert insights into managing autoimmune diseases.

Through the podcast, listeners gain practical advice and strategies to improve their health and well-being. VJ has also developed a popular 12-part series called Nutrition Essentials, offering valuable information on maintaining health through nutrition.

Email:victoria@theautoimmunitynutritionist.com

Website:https://theautoimmunitynutritionist.com/

Podcast:https://podcasts.apple.com/gb/podcast/the-autoimmune-reset/id1646389917

YouTube:https://www.youtube.com/@theautoimmunitynutritionist

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

Facebook page:https://www.facebook.com/theautoimmunitynutritionist/

LinkedIn:https://www.linkedin.com/in/theautoimmunitynutritionist/

The Autoimmune Forum (Facebook group):https://www.facebook.com/groups/theautoimmuneforum

VJ’s signature program, The Inflammation RESET®program:https://vjhamilton.kartra.com/page/THEINFLAMMATIONRESET

FREE guide, The Autoimmunity Recovery Plan:https://vjhamilton.kartra.com/page/TheAutoimmunityRecoveryPlan

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Listen in to discover how the serene paradise offered more than just stunning views and leisure by the pool, providing a space for rejuvenation and meaningful connections.

Explore the local adventures like sunrise paddle boarding and Thai cooking classes that made this retreat unique.

Kate discusses the importance of balance, allowing time to both indulge in local culture and unwind completely.

With personal reflections and guest stories, understand why every woman deserves the chance to gift herself with such a restorative escape.

Whether you're contemplating your first retreat or a seasoned wellness traveler, gain insights into how these experiences can recalibrate your body and mind, offering much-needed breaks from the hustle of daily life.

Tune in and be inspired to take that leap of faith toward self-care and healing through retreats.

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

• Daily Pilates to support strength, flexibility, and alignment
• Wholesome, seasonal meals to nourish and energise
• Guided beach walks and mindful moments by the ocean
• A welcoming, supportive community of like-minded souls

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

With 4 spots already gone and limited places available, be sure to book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode, they explore the exciting world of stem cell therapy, discussing what it is, how it works, and its potential applications in modern medicine.

Dr. Kong shares her journey and insights into the integrative approach of using stem cells to treat various conditions and improve overall health.

Discover the science behind stem cell therapy and its role in transforming healthcare practices, offering hope for conditions ranging from autoimmune disorders to musculoskeletal injuries.

Connect with Dr. Joy Kong:

Dr. Joy Kong is a UCLA-trained, triple board-certified anti-aging physician, stem cell specialist, educator, and CEO. Dr. Kong is a sought-after speaker, and her emphasis on scientific data instead of myths, her passion, authenticity and integrity has earned her tremendous respect from the public and fellow physicians alike.

As the founder of Chara Health and Chara Biologics, she is dedicated to providing the best regenerative medicine products and services to patients. As an avid educator, she founded American Academy of Integrative Cell Therapy (AAICT), where she provides training to many other physicians from around the world.

LinkedIn: https://www.linkedin.com/in/joy-kong-md-4b8627123/

Facebook: https://www.facebook.com/stemcelldrjoy

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

YouTube: https://www.youtube.com/@joykongmd

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this special re-release episode, we revisit our enlightening conversation with Marjorie Nass on the vibrant topics of perimenopause and menopause.

Join us as we explore the physical, emotional, and hormonal transitions women experience during this significant phase of life.

Marjorie offers empowering and practical insights designed to help women feel more in control, informed, and supported through these changes.

Whether you missed the episode the first time, or need a refresher, tune in for valuable takeaways and share it with someone who might benefit too. Dive into this engaging discussion, as we aim to dispel myths and provide clarity to support your health journey.

Connect with Marjorie:

Over the past two decades, Marjorie Nass has helped thousands of women successfully navigate perimenopause and menopause so they feel, confident, vibrant and energized. Her unique, holistic approach addresses the underlying causes of symptoms and is designed to not only eliminate them but to prevent those likely to occur. Women reclaim themselves and their health so the second half of their lives is even better than the first.

Website: https://www.marjorienass.com/ 

Facebook: https://www.facebook.com/MarjorieNassHealthWellnessYoga/ https://www.facebook.com/groups/797500613723150

Haven’t subscribed to the podcast yet? Subscribe HERE and never miss an episode.

Connect with Kate:

Website: www.MindMovementHealth.com.au

Facebook: http://www.facebook.com/MindMovementHealth

Instagram: http://instagram.com/MindMovementHealth

In this popular episode, pharmacist and certified nutrition coach Amy Wilson joins Kate to share invaluable insights into the critical relationship between blood sugar levels, inflammation, and aging.

Throughout their conversation, Amy reveals practical strategies for reversing high blood sugar levels and even tackling pre-diabetes and diabetes through diet, exercise, and thoughtful lifestyle adjustments.

The discussion also highlights the effects of caffeine and alcohol on your overall health and why a good night's sleep is an essential component of wellness.

Whether this episode is a new discovery or a revisit, it's packed with actionable takeaways. Learn how to simplify your dietary choices, manage stress, and understand why traditional diets may not offer the long-term solutions you're seeking.

Don't miss this opportunity to explore how embracing these changes could lead to a healthier, stronger you, while enjoying a vibrant life at any age.

Connect with Amy:

Amy K. Wilson is a Board Certified Geriatric Pharmacist, a certified fitness

professional, and a certified nutrition coach using the FASTer Way to Fat Loss

platform, who is disrupting the diet industry and helping her clients take their

health back.

Amy’s mission is to empower and equip her clients to take charge of their health

and find balance in their lives. With over 30 years of experience, Amy specializes

in developing individualized health plans that navigate through her client’s

individual barriers, allowing them to be successful in their efforts.

Amy is passionate about helping people prevent and reverse diseases with

nutrition and fitness.

Through her personal and professional experience, she has

seen first hand how diet and exercise can change a person’s life, and how the

right nutritional program can be the key to improving their health and fitness.

She has seen her clients reverse their pre-diabetes, diabetes, high cholesterol,

and more. She is driven to help her clients feel in control of their body and mind,

while no longer feeling enslaved by their scale.

Website

http://amykwilson.com (For Freebie send a message that says “mind movement’ and she will send you a free 5-day meal guide)

LinkedIn URL

https://www.linkedin.com/in/amy-wilson-rph-bcgp

Facebook URL

https://www.facebook.com/amywilsonfitness

YouTube URL

https://www.youtube.com/channel/UCkD50thvW_4kJZSd2E8qWtw

Instagram

https://www.instagram.com/thenutritioncoachpharmacist

Connect with Kate:

Website: www.MindMovementHealth.com.au

Facebook: http://www.facebook.com/MindMovementHealth

Instagram: http://instagram.com/MindMovementHealth

With a deep-rooted passion for translating scientific discoveries into practical strategies, Amanda sheds light on the modifiable risk factors contributing to dementia and Alzheimer's.

Learn how everyday changes, like physical activity and social connections, can significantly reduce your risk.

Discover the emerging science and preventative measures that can support a lifetime of cognitive well-being. Tune in for insights and actionable advice to safeguard your brain health for years to come.

Connect with Amanda Wiggins:

Amanda Wiggins, PhD is a neuroscientist with a deep passion for understanding how we can protect and support brain health at every stage of life. With a strong foundation in neuroscience research, Amanda is dedicated to translating the latest scientific discoveries into practical strategies that help reduce the risk of dementia and promote lifelong cognitive well-being. She brings both scientific insight and real-world relevance to discussions about brain health, making complex topics accessible and actionable.

LinkedIn: https://www.linkedin.com/in/amandawiggins/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Discover how autophagy helps clear out damaged cells, promotes healthy cell regeneration, and supports overall well-being.

Kate explains the powerful impact of autophagy on longevity, inflammation reduction, and brain health, particularly its role in decreasing the risk of neurodegenerative diseases such as Alzheimer's.

Listeners will gain insights into practical habits that can enhance autophagy, including intermittent fasting, regular exercise, and dietary choices rich in polyphenols and anti-inflammatory foods.

Tune in to learn how you can optimize your health with simple lifestyle adjustments and support your body's natural maintenance system.

Whether it's prioritizing quality sleep, embracing high-intensity interval training, or making smart dietary swaps, this episode offers valuable tips to help you age well and boost your energy levels.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Delve into the complexities of nutrition, the importance of addressing root causes of symptoms, and the foundational practices that support optimal health, particularly during perimenopause and menopause.

Gain practical insights into incorporating fiber, balancing blood sugar, and understanding the role of protein and fats in a woman's diet.

Discover how to manage hormonal imbalances and metabolic challenges through personalized nutrition strategies.

Karina also shares her personal health journey, emphasizing the significance of listening to your body and being your own health advocate.

This episode is packed with advice on making simple dietary adjustments and fostering healthy habits, equipping you with the knowledge to enhance your well-being at any stage of life.

Don’t miss out on learning how to transform your health with the power of functional nutrition!

Connect with Karina Baloleanu:

Karina Baloleanu is a Certified Functional Nutrition Counselor, wife, and mom to a wonderful almost 5-year-old girl who is her biggest teacher and pushes her to grow every day. Originally from Romania, she currently lives in Barcelona, Spain, with her family. As the founder of Back to Wholesome, Karina is dedicated to helping women regain their energy, balance their moods, and achieve optimal health through a personalized approach that looks deeper than symptoms to uncover what’s really going on. After overcoming challenges like gestational diabetes, hypothyroidism, and postpartum burnout, Karina found her passion for functional nutrition and empowering others to address the underlying causes of their health struggles. Karina is passionate about supporting women to restore balance in their bodies and lives. She uses her professional expertise and personal experiences to empower women to thrive through functional nutrition and sustainable lifestyle strategies

Website: https://backtowholesome.com/

Substack: https://substack.com/@karinabaloleanu

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

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this enlightening session, we delve into the often misunderstood supplement, creatine.

Learn how creatine, commonly associated with bodybuilders, offers significant health benefits for women, particularly during perimenopause.

Discover the science-backed advantages of creatine for energy production, muscle strength, brain health, and bone density.

Kate also explores usage tips, optimal dosages, and potential side effects, helping you make informed decisions about incorporating creatine into your routine.

If you're experiencing age-related changes or just want to boost your workouts, this episode is a must-listen for you!

*Recommend creatines:

-BSC Creatine

-Emerald Labs Creatine

-Mind Body Green Creatine with Taurine+

(We have no affiliation with these companies.)

 Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Elizabeth specializes in helping women achieve peace with food, build sustainable health habits, and embrace body positivity.

Listen in as they discuss the concepts of food freedom, mindful eating, and the importance of listening to your body's cues.

Learn about the core healthy habits necessary for overall wellness and how to navigate the noisy world of diet culture, focusing on nurturing and nourishing your body instead.

Whether you're curious about how to start mindful eating or looking for insight into maintaining balance through various life stages, this episode provides valuable strategies and inspiration.

Tune in to redefine your approach to health and wellness with empowering tips from Elizabeth.

Connect with Elizabeth Dall :

Elizabeth is a certified women’s nutrition and behaviour change coach and food freedom expert. She specializes in helping women make peace with food, create sustainable healthy habits, stop overeating, embrace their bodies, and achieve their health goals. As the host of The Woman of Wellness Podcast, she shares expert insights and actionable tools to support women on their wellness journeys. Through her coaching programs, including one-on-one coaching, The Food Freedom group, and The Women’s Wellness Hub healthy habits membership, Elizabeth empowers women to build consistency, overcome challenges, and create lasting change in their relationship with food and their bodies.

Website: https://www.awomanofwellness.com/

Podcast: https://www.awomanofwellness.com/podcast?fbclid=PAZXh0bgNhZW0CMTEAAadi5rqk8-9boeG02S8osTp2K8FdUNf2RV9ah_ZqaZVI2x-mALVqYFygfl7qLg_aem_M0P2cAanz8ZrYL-8EushKQ

Newsletter: https://www.awomanofwellness.com/newsletter?fbclid=PAZXh0bgNhZW0CMTEAAacvrlAtH7Hhfi-ElmoVEaEr1uJofJ6gMraTtcpWjebUDGhfsg4dNU-kR891sQ_aem_l6bKTQKjoPqv2uuxgKZmWg

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

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode, we explore the secrets to aging gracefully and maintaining vitality well into midlife and beyond. It's not about turning back the clock but embracing a proactive approach focusing on strength, resilience, and long-term habits.

Discover why small, consistent actions can lead to significant changes in health and well-being.

Stay hydrated to improve energy and skin health, prioritize quality sleep for healing and regeneration, and incorporate strength training to protect bones and build muscle. Embrace rest and recovery, for enhanced productivity and health.

Build habits with consistency and learn about habit stacking to seamlessly integrate these practices into daily life.

Tune in to uncover how these foundational habits can transform your life, improve your well-being, and help you age gracefully.

Share this episode with a friend who is navigating life's transitions and explore how you can bring these healthy changes into your routine today.

Want to strengthen your feet, improve your balance and minimise injuries of the foot, knee and hip?

Then come join me for our online foot strength and mobility workshop, The Foot Fix.

In this 90 minute online workshop, we’ll explore the biomechanics of the foot and apply this to exercises you can do to build strong, mobile feet whilst improving your posture and minimising injuries.

Can't make it live? That's ok. All registered attendees will receive a replay within 24hrs of the workshop.

Check it out and sign-up for the workshop here:

https://mindmovementhealth.thrivecart.com/the-foot-fix-workshop/

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Tune in to discover Ben's transformational journey from a bustling career as a chef to embracing the world of Pilates.

Learn about the profound impact Pilates can have on functional mobility, joint health, and pain-free movement. Delve into vibrant discussions on the evolution of Pilates, movement techniques, client support, and finding the right instructor.

Gain valuable insights from Ben, who now thrives at Align for Life Pilates in Melbourne and contributes to elite training teams, sharing his experiences and wisdom.

This episode promises to motivate anyone keen on enhancing their Pilates practice or exploring mindful movement. Whether you're a long-time Pilates enthusiast or a curious newcomer, there's something insightful for every listener.

Connect with Ben Rashleigh :

Ben is a Pilates and movement practitioner with a deep passion for functional mobility, joint health, and helping people move pain-free. With a background in fine dining—having worked as a chef across Australia and Europe—Ben’s personal journey through chronic back pain led him to discover the transformative power of the Pilates Method.

Since 2012, he’s helped everyday people and elite athletes alike reclaim their strength, mobility, and confidence.

Ben currently teaches at Aligned for Life Pilates in Melbourne, contributes to the health and conditioning team at Melbourne City FC, is a Faculty educator for National Pilates Training and develops and presents continuing education workshops nation-wide to the ever-growing Pilates and movement industry.

He has also had the privilege of supporting athletes and performers from the Australian Ballet School, Jason Coleman's Ministry of Dance, NPL, VWFL, the Western Crusaders American Football Club, and the Australian Outback Women’s Gridiron team, among others. And considers it an honour to be part of their movement journeys.

Ben brings a unique blend of lived experience, technical expertise, and practical insights, making movement feel accessible for everybody

Website: https://benjaminrashleigh.com/

https://www.alignedforlife.com.au/melbourne-cbd-pilates-studio/

Facebook: https://www.facebook.com/alignedforlifepilates

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

https://www.instagram.com/alignedforlifepilates

Email: ben@alignedforlife.com.au

Want to strengthen your feet, improve your balance and minimise injuries of the foot, knee and hip?

Then come join me for our online foot strength and mobility workshop, The Foot Fix.

In this 90 minute online workshop, we’ll explore the biomechanics of the foot and apply this to exercises you can do to build strong, mobile feet whilst improving your posture and minimising injuries.

Can't make it live? That's ok. All registered attendees will receive a replay within 24hrs of the workshop.

Check it out and sign-up for the workshop here:

https://mindmovementhealth.thrivecart.com/the-foot-fix-workshop/

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Discover how Pilates can not only be a joyful form of exercise but also a potent tool for enhancing your postural awareness and balance.

Dive into the fascinating connection between foot alignment and overall body mechanics, as Kate explains the importance of starting your journey to better health by focusing on the strength and mobility of your feet.

Learn simple but effective exercises to improve foot strength, reduce injury risk, and enhance your quality of life.

Whether you're a Pilates enthusiast or a newcomer, this episode promises valuable insights to help you step up your wellness game. Don't miss out on this opportunity to transform your health from the ground up!

Want to strengthen your feet, improve your balance and minimise injuries of the foot, knee and hip?

Then come join me for our online foot strength and mobility workshop, The Foot Fix.

In this 90 minute online workshop, we’ll explore the biomechanics of the foot and apply this to exercises you can do to build strong, mobile feet whilst improving your posture and minimising injuries.

Can't make it live? That's ok. All registered attendees will receive a replay within 24hrs of the workshop.

Check it out and sign-up for the workshop here:

https://mindmovementhealth.thrivecart.com/the-foot-fix-workshop/

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In celebration of World Pilates Day, Carrie shares her journey into Pilates, insights on working with clients, and her approach to creating a supportive and dynamic studio environment.

Delve into the complexities and joys of teaching Pilates as Carrie recounts her path from the winner of the Pilates Anytime Next Instructor competition to a leader in both in-person and online Pilates training.

Listen in for recommendations on finding the right Pilates instructor, overcoming obstacles like time management, and integrating Pilates principles into everyday life.

This episode offers valuable advice for both Pilates enthusiasts and instructors, emphasizing the importance of connection, consistency, and adapting practices to fit various life stages. Whether you’re a new or seasoned practitioner, Carrie’s insights will enhance your understanding and appreciation of Pilates.

Connect with Carrie Pagès :

For over 20 years, Carrie Pagès has poured her passion, creativity, and expertise into sharing the magic of Pilates.

As the owner and senior instructor of In Balance Pilates Studio in Wilmington, NC, and the founder of the In Balance Pilates Teacher Training Program, she's dedicated to educating and inspiring both students and instructors.

In 2016, Carrie won The Pilates Anytime Next Instructor Competition, solidifying her reputation as a leader in the industry. She has taught Pilates on tour for Balanced Body and presented at the Pilates Method Alliance Conference twice. Her work has been featured in Pilates Style Magazine, and she has contributed to Pilates Intel, sharing insights with the global Pilates community.

In 2017, she launched CarriePagesPilates.com, an online hub offering classes, instructional tutorials, and demonstrations of classical Pilates exercises. Whether you’re looking for expert guidance or daily inspiration, you can find Carrie sharing her love for Pilates on Instagram(@carrie_pages_pilates).

Website: https://www.carriepagespilates.com/

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

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

As part of their celebration of International Pilates Day, they delve into the world of Pilates, discussing how to maintain a consistent and beneficial practice while balancing life commitments.

Lesley shares her journey into Pilates, her experiences with teaching and studio management, and offers invaluable insights into building a sustainable business in the Pilates industry. The conversation also touches on the evolution of Pilates, its underrated benefits, and the importance of a personalized practice.

Listeners will gain wisdom on the significance of prioritizing personal health through Pilates, tips for avoiding instructor burnout, and the diverse benefits of Pilates beyond aesthetics. With engaging discussions on retreats and the future of Pilates, this episode is a motivating resource for both seasoned instructors and newcomers alike.

Connect with Lesley:

Lesley Logan, a 2nd generation certified Pilates teacher, breathwork, habits and mindset coach, is the founder ofOnlinePilatesClasses.com, the first free online catalog of Pilates exercise tutorials, where you can also find weekly Pilates classes and workshops.

Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves and has taught thousands of students around the world. When not teaching from her studio in Las Vegas, Lesley is hosting her podcast, Be It Till You See it or traveling the world leading Pilates retreats.

Website: https://onlinepilatesclasses.com/

Instagram: https://www.instagram.com/lesley.logan/

https://www.instagram.com/opc.pilates/

https://www.instagram.com/be_it_pod/

Facebook: https://www.facebook.com/llogan.pilates

Podcast: https://lesleylogan.co/podcast/

Threads: https://www.threads.com/@be_it_pod?xmt=AQGzmckACWYeufM5IP4HmBl0n-a1E6lZvstU_XzaLEx5aTQ

 Links: https://lesleylogan.co/links/?fbclid=PAZXh0bgNhZW0CMTEAAaffraqEG_W2ou7-KUffvdBIbSCGxV7cx2Zw__J9SWSEYHeFh20swOfAK3qmOQ_aem_HlQoWB6fSkk6cw5OVEq6pg

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Dr. Higgins shares insights on the role of genetics in addiction, the impact of epigenetics, and the science behind why certain individuals may be predisposed to addictive behaviors.

Learn about the biomarkers of addiction and how understanding these can help in developing effective treatments and preventative strategies. If you or someone you know is affected by addiction or chronic pain, this episode offers valuable scientific knowledge and hope for change.

Connect with Dr. Evelyn Higgins:

Dr. Evelyn Higgins is a globally recognized authority in health and wellness.

She is the founder of Wired BioHealth and holds distinguished credentials as a Diplomate of the American College of Addictionology and Compulsive Disorders, a Diplomate of the American Board of Disability Analysts specializing in pain management, and a Certified Addictionologist.

Throughout her illustrious career, Dr. Higgins has advised the U.S. Surgeon General, served as a Team Doctor for the 1996 Olympic Games, and had the honor of being an Olympic torchbearer.

In 2021, she was nominated for Modern Healthcare’s Top 25 Innovators in Healthcare. With over 35 years of clinical practice and consulting, Dr. Higgins has spent more than 17 years advancing the science of health optimization, wellness, and recovery, with a particular focus on behavioral wellness.

She is the author of The Dr. Higgins Guide to Health & Wellness and The Mystery of Happiness. As a keynote speaker at the 2024 Addiction Studies Institute Conference at Ohio State Medical Center, a TEDx speaker, and a panelist at prominent international events—including the 2022 International Society of Substance Use Professionals Annual Conference in Abu Dhabi—Dr. Higgins is a leading voice in the convergence of epigenetics, neuroscience, and holistic health

Website: https://www.doctorhiggins.com/

https://www.wiredforaddiction.com/

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

https://www.instagram.com/doctorevelynhiggins/

Facebook: https://www.facebook.com/evelyn.higgins.509/

https://www.facebook.com/WiredForAddiction/

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Join host Kate Boyle as she delves into the fascinating world of metabolism, uncovering the science and secrets behind a healthy, thriving body.

Whether your goal is weight loss, increased energy, or optimized health, this episode offers simple, actionable strategies you can implement daily.

Discover how metabolism functions as your body's energy converter, influenced by factors like genetics, age, and physical activity.

Learn essential tips to enhance metabolism through nutrition, hydration, and movement, including high-intensity interval training and strength training.

Plus, explore lifestyle hacks such as stress management and sleep to support your metabolic health.

Tune in to unlock your body's full potential and kickstart your journey to improved well-being.

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this enlightening episode, host Kate Boyle sits down with special guest Amy VanLiew, an expert in helping women over 50 build bone strength and improve their health through specialized fitness programs.

Amy shares her journey from a corporate engineer to a health coach and personal trainer, highlighting the importance of strength, low-impact cardio, Pilates, and posture.

The discussion dives deep into osteoporosis and osteopenia, offering invaluable insights into building and maintaining bone density through resistance training, starting as early as your 20s and 30s. Amy also provides practical tips on how to incorporate strength training safely, emphasizing the importance of mobility, flexibility, posture, and balance.

Discover key advice on when to start thinking seriously about your bone health and the benefits of consistent, mindful exercises.

Plus, learn how to handle stress and its impact on physical well-being. Whether you're already experiencing bone density issues or looking to prevent them, this episode is packed with advice and encouragement.

Connect with Amy:

Even as your aches and pains of age can start to creep in, Amy helps women over50 get moving through online workouts and specialized programs designed for just what we need-strength, low impact cardio, Pilates, balance, posture and more. What’s different from traditional workouts (often geared toward people in their 30s) is that hers will leave you feeling good, not beat up. That way, you can “be healthy...enough” to do all the things you love to do in life! After retiring from a 26-year career as an Engineering Program Manager, Amy carved out a space in her life to pursue a greater passion for helping others. She knows that it takes time and effort to be healthy without aggravating the aches and pains that naturally come with age. She pursued extended education to focus specifically on what women over 50 struggle with including a certification in Integrative Nutrition, Menopause, Arthritis and Osteoporosis Fitness, Myofascial Release using the MELT Method, Corrective Exercise with The Biomechanics Method and has just completed an intense Pelvis Pro course with Dr Sarah Duvall. Along with filming new content for her digital fitness studio, Amy loves spending time at home with her husband and 2 furry kids, and continually expanding how many women over50 she helps get moving and feeling better!

Website: https://behealthyenough.com/ 

YouTube: https://www.youtube.com/@BeHealthyEnough

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

Facebook: https://www.facebook.com/behealthyenough

Linktree: https://linktr.ee/behealthyenough?fbclid=PAZXh0bgNhZW0CMTEAAaeHm_rMIlZT6rLjZYa_LLzNDwaLI2W_dd5YsOSIDdAjsIplIJcS4mHg6AjPKg_aem_8k2OhGkJc9NoWYAUXTdzUQ

TikTok: https://www.tiktok.com/@behealthyenough

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

This week, delve into the crucial topic of inflammation – a core aspect affecting your day-to-day health and long-term wellbeing.

Discover how chronic inflammation can lead to fatigue, digestive issues, and even serious conditions like heart disease, and learn simple, natural strategies to lower it.

Explore the benefits of anti-inflammatory foods, balanced exercise, quality sleep, and stress management.

Adopt small lifestyle changes to enhance your energy, sharpen mental clarity, and improve overall health. With actionable insights, find out how lowering inflammation can help you live a longer, healthier life.

Want to learn more about inflammation?

Listen in to these previous episodes on inflammation;

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

As a recovered insomniac, Fiona shares her personal journey and the insights she has gained, now helping others to overcome chronic sleeplessness through a holistic and educated approach.

In this episode, we break down the cycle of insomnia, explore the physiological and psychological triggers, and examine the impact of anxiety on sleep.

Fiona introduces us to methods like Cognitive Behavioral Therapy for Insomnia and Acceptance Commitment Therapy that aid in shifting the mindset towards sleep and addressing the root causes holistically.

Moreover, we discuss societal misconceptions about sleep, the role of circadian rhythms, and the gender disparities in insomnia prevalence.

If you're wrestling with restless nights, curious about improving your sleep quality, or supporting someone else in their struggle, this episode offers a compassionate and informative look into fostering better sleep health. Tune in for empowering insights and practical advice to reclaim restful nights.

Connect with Fiona Raikes:

Fiona is a recovered insomniac now holistic sleep coach. She is certified with the Sleep Coach School and is now focused on helping women in their 20's and 30's overcome insomnia holistically

Email: hello@sleepcoachingwithfiona.com

YouTube: https://youtube.com/@sleep_coachingwithfiona?si=iX4CPSlOLujq7l22

Instagram: https://www.instagram.com/sleep_coachingwithfiona?igsh=Y3Foa3d2cTI5a3Jp&utm_source=qr

Newsletter: https://fionaraikes.myflodesk.com/wwy7ddehxr

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode, host Kate Boyle explores the four most common vitamin and mineral deficiencies affecting women: Vitamin D, Magnesium, Calcium, and Iron.

Discover why these nutrients are vital for cellular function and overall health, the reasons for their deficiency, and how you can address these issues through diet, lifestyle changes, and when necessary, supplementation.

Tune in as Kate offers practical advice to help you take charge of your health and well-being.

🎉 Exciting News! The Together We Stitch Online Sewing Education Expo is officially open for registration!

This free event is packed with expert presentations, tips, and sewing techniques you can apply right away! No waiting, no fluff, just real knowledge from 14 experienced speakers (including myself!) from around the world.

Improve your sewing, explore fresh techniques and feel more confident with your machine.

📅 The expo runs from March 24-30, and you’ll have access to 14 sessions, 11 of them live!

📌 Grab your free ticket HERE.

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

The conversation covers essential aspects of breast cancer prevention, lifestyle choices, and advanced treatment options.

Sanjay Warrier provides insights into the rising prevalence of breast cancer and emphasizes the importance of regular breast checks, while also breaking down different types of breast cancer and their respective interventions.

The discussion delves into genetic, lifestyle, and environmental factors that influence risk and explores the latest advancements in breast cancer treatments aimed at improving patient outcomes.

Kate and her guest also highlight the significance of diet, exercise, and mindfulness in supporting overall health and reducing cancer risk.

With a focus on education and proactive health management, this episode is a must-listen for anyone seeking to deepen their understanding of breast cancer and learn practical strategies for prevention.

Connect with Associate Professor Sanjay Warrier:

Associate Professor Sanjay Warrier is a Sydney-based breast surgeon at Chris O'Brien Lifehouse, Royal Prince Alfred Hospital, and the Mater Hospital. After completing his surgical training at Prince of Wales Hospital, Dr. Warrier pursued advanced research in Breast Surgical Oncology and Oncoplastic Surgery at the Sydney Royal Hospital for Women and Royal Prince Alfred Hospital.

Currently, Associate Professor Warrier serves as the Chairman of Breast Training for Australia and New Zealand and is a member of the Executive Council for Breastsurganz. He is also the designated surgical lead for BreastScreen Central Sydney.

Associate Professor Warrier has a keen interest in innovation within breast reconstruction, becoming the first user of Spy technology in Australia and a pioneer in robotic mastectomies in the Southern Hemisphere.

In 2013, Dr. Warrier received the Patron’s Prize for the best scientific research presentation at Royal Prince Alfred Hospital. His Master's thesis focused on a novel biomarker that predicts poor outcomes in breast cancer.

🎉 Exciting News! The Together We Stitch Online Sewing Education Expo is officially open for registration!

This free event is packed with expert presentations, tips, and sewing techniques you can apply right away! No waiting, no fluff, just real knowledge from 14 experienced speakers (including myself!) from around the world.

Improve your sewing, explore fresh techniques and feel more confident with your machine.

📅 The expo runs from March 24-30, and you’ll have access to 14 sessions, 11 of them live!

📌 Grab your free ticket HERE.

Website: https://drsanjaywarrier.com.au/

Linkedin: https://www.linkedin.com/in/sanjay-warrier-2059843/?originalSubdomain=au

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Wendy shares her personal story of hitting rock bottom, the strategies she employed to rise above challenges, and how she now supports women in reimagining their careers in midlife.

Listen in as Wendy and Kate dive into topics such as the unique adversities women face in the workplace, particularly during perimenopause and menopause, and the process of retraining or transitioning careers.

Wendy offers practical advice on recognizing transferable skills, the importance of storytelling in career growth, and how to adapt to the changing workforce landscape post-pandemic.

Whether you're seeking inspiration for a career change or looking for tips on how to navigate the workforce as an older woman, this episode provides invaluable insights and encouragement.

Connect with Wendy Alexander:

Wendy Alexander is a career success coach with a history of overcoming adversity to thrive in corporate and now, in her own business in Australia.

Website: https://happycareerhub.com/

Linkedin: https://www.linkedin.com/in/wendyaalexander/

Want to snag an amazing deal on the Mind Movement Health membership and do Pilates with me?

Then check out the Mind Movement Health membership this week and grab your dicounted price and bonuses.

With over 150+ Pilates workouts suitable for beginners to the most advanced movers as well as healthy recipes, masterclasses and more. We have your health and fitness covered so you can workout in the comfort of your own home!

Don't forget, when you sign-up you also get a FREE 7-day trial so you can try everything out.

Decide it's not for you? Simply cancel within your 7-day free trial and there's no charge. I can't wait to see you on your mat!

Check out the membership HERE.

Ready to escape to Serenity?

Then come join our 2025 Pilates Retreat in Thailand!

This retreat promises a full week of relaxation, exploration, and rejuvenation tailored for everyone.

Get ready for daily Pilates, nourishing food, enriching activities, and meaningful connections with the beautiful backdrop of Thailand.

Spaces are limited to only 16 participants so get in now and grab your spot on the link below:

https://www.mindmovementhealth.com.au/thailand-retreat/