Conversations on health, business and becoming. This podcast mirrors my own personal growth. Fitness changed my life. It taught me discipline, helped me believe in myself, and quietly opened the door to the most exciting journey of personal development I never knew I was on. I'm still deeply passionate about health and fitness — that part of me isn't going anywhere. But it's time to bring my love of business, personal development, and the inner work of becoming to the forefront. Because the truth is, they were never separate. The woman who shows up for her training is the same woman who builds the business, leads the family, and learns to come home to herself. Each week, I'll share solo episodes drawn from my qualifications, my coaching experience, and my own lived journey — alongside conversations with guests who've shaped how I think, train, work, and live. This is a space for the woman who's done chasing the next version of herself and ready to start connecting with who she already is. Stop chasing. Start connecting. New episodes weekly. Hosted by Kate Hamilton — former primary school teacher, mother of three, fitness & nutrition coach, health coach, business queen and founder of NourisHer and LeadHer. Subscribe so you don't miss a new episode. And if today's conversation landed, come find me on Instagram @katehamiltonhealth — I'd love to hear what resonated.
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The Kate Hamilton Podcast
#176 - Coached by Swifty: Eating More, Lifting Heavy & Ditching Diet Culture with Vicky Swift
Aug 17, 20261h 13m
This week I'm joined by Vicky Swift, founder of Coached by Swifty, and we're getting into all the things — eating more (not less), why "smaller and skinnier" isn't the goal, and how to finally step away from diet culture for good. Vicky opens up about her own turning point after post-pregnancy weight gain, and how that experience shaped everything she now teaches her clients. We talk about the language of diet culture — "cheat meals," "detox," "shred" — and why words like that quietly wreck your relationship with food and your self-belief long before you notice it happening. We get into the real mechanics of sustainable fat loss: phased dieting, calorie deficits followed by maintenance blocks, tracking for awareness rather than restriction, and why strength training does so much more than change your body — it changes how you show up in every other part of your life too. Vicky also shares the honest, unfiltered story of building her coaching business — parenting through the early grind, her dad's cancer diagnosis, and the reality of trying to balance business, home, and health as a woman. We talk about what it means to model healthy habits for your kids, and why waiting for the "right time" to start is the biggest trap of all. If you needed a reminder to eat more, lift heavier, and build real confidence — this episode is it. Timestamps: 00:00 Meet Vicky Swift 02:49 Vicky's Story 04:02 Diet Culture Roots 06:11 Social Media vs Magazines 13:11 Crash Diet Myths 15:44 Slow and Steady Wins 18:21 Deficit and Maintenance Phases 24:09 Mindset and Habit Awareness 28:03 Strong Not Skinny 31:59 Confidence Beyond Fitness 35:04 Find Your Inner Fire 37:40 Job Loss to New Path 38:44 Lockdown Workouts Spark 39:34 Launching PT Business Fast 41:12 Burnout and Going All In 43:28 From In Person to Online 46:09 Laptop Life Reality Check 47:49 Dad's Cancer Wake Up 51:00 Women and Work Life Balance 56:47 Kids Learn by Watching 01:05:38 Stop Waiting Start Now 01:07:51 Mission and Meaning of Health 01:11:30 Where to Find Vicky Links & Resources: Instagram - Vicky Swift here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
#175 - From Gym Floor to AI-Powered Growth: Johnny Morrison on Content, Authenticity & Building Smarter Systems
Aug 3, 20261h 8m
Johnny Morrison and I go way back — we were personal trainers together before either of us had a clue what we were building. In this one we get into it: growth that doesn't look how you think it will, ditching "should" thinking, and why staying present beats chasing a highlight reel. Johnny's built two businesses — online coaching, and helping experts grow on social with systems and AI. He's blunt about where AI is heading: deepfakes, misinformation, and lazy automation are eroding trust, and the coaches who win are the ones who stay real and think critically instead of outsourcing their brain to a bot. We break down what actually works in content: leading with WIIFM instead of making every post about you, not polarizing the people you actually want to work with (yes, that means dropping the GLP-1 shaming and the "we all have 24 hours" nonsense), and why your pinned post should work like a mini-website. Johnny also walks through his 70/15/15 content split — awareness, nurture, conversion — why unstrategic "challenges" burn people out for nothing, and why you need to signal demand before you launch instead of guessing. Oh, and why competing on price is a losing game. Timestamps: 00:00 Intro 01:13 Full Circle Gym Days 03:25 Measuring Backwards Mindset 06:06 Staying Present 07:46 Early Hustles and Joy 11:19 Social Media Growth Setup 14:05 Gear Myths and Basics 16:06 AI Deepfakes and Trust 19:57 Authenticity vs Automation 23:47 Bell Curve Strategy 25:16 WIIFM 28:40 Audience Fit 30:53 Common Enemy Branding 32:12 GLP-1 Shaming 35:23 Lifestyle Content 36:21 Busy Parent Coaching 39:54 TOFU MOFU BOFU 41:50 Challenges & Burnout 45:42 Pinned Posts 46:42 Content Mix 50:13 Signaling Offers 52:36 Pricing & Commitment 56:04 AI & Ozempic 58:01 Underpricing 01:00:51 Prep Culture Risks 01:02:36 Women Lifting Weights 01:06:15 Wrap Up, Links and Takeaways Links & Resources: Instagram - Johnny Morrison here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
#174 - Nervous System Regulation, AI & Working With Your Cycle with Orla O'Flaherty
Jul 20, 202659 min
Orla O'Flaherty is back! This time we're getting personal — nervous system regulation, hormones, and how to manage stress while you're building a business (because let's be honest, that stress is real). We talk about why slow, steady reputation-building beats chasing follower counts, why networking still matters, and where AI genuinely helps with the practical stuff — but where it can also keep you stuck in your head and make loneliness worse if you start using it as your therapist. Orla walks through her somatic tools — "anchors," full-body yes/no signals, and why feeling and releasing uncomfortable emotions (anger especially) beats bypassing them every time. We get into the link between anxiety and control/safety, why awareness has to come with embodiment, and then into the cycle stuff — the cortisol-progesterone relationship, how blood sugar regulation supports your stress levels, appetite, and workplace realities. And why compassion, not shame, is what actually changes behaviour. Timestamps: 00:00 Podcast Intro Orla Returns 01:03 Being Searchable Slow Growth 03:24 Quality Followers Real Business 05:18 Redefining Businesswoman Mindset 06:51 AI Versus Human Connection 14:13 Anchors Stop Chasing 16:30 Manifestation Want Versus Need 20:42 Hypervigilance And Emotions 22:07 Anger Suppression Release 25:59 Anxiety Control And Safety 27:28 Childhood Wiring and Change 28:04 Awareness Before Bodywork 28:57 AI as Somatic Mirror 30:34 Spiritual Bypass and Fitness 32:42 Full Body Yes and No 34:42 Boredom and Routine Tension 36:50 Cyclical Structure for Women 39:28 Cycle Myths and Hormone Phases 45:10 Cortisol Blood Sugar Link 49:45 Food Basics Under Stress 52:46 Support Without Shame 55:43 Dismantling Inner Shame Links & Resources: Instagram - Orla O’Flaherty here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
#173 - Social Health: The Missing Piece of Fitness, with Karl O'Rourke
Jul 13, 20261h 6m
I sat down with Karl O'Rourke — the Uneducated PT — for round two, and this one went somewhere I didn't expect. We talk about what happens when you chase followers, metrics, and "success" and it still leaves you empty. Karl gets real about walking away from a gym and online coaching business that looked good on paper, because the growth didn't match how he felt — and how that chase quietly cost him relationships and the things that used to ground him, like football. We get into audience capture, performative living, and "transitional loneliness" — the disconnect that comes with remote work, screens, and modern life — plus what it's doing to teenagers' mental health. And we get practical: why community-based training is having a moment, why the Harvard adult development study proves relationships (not achievements) predict how long and well we live, and why coaching businesses need to double down on human connection as AI takes over the information side. If you've ever felt busy, "successful," and still strangely disconnected — this one's for you. Timestamps: 00:00 Meet Karl O'Rourke 02:15 Podcasting Without Perfection 03:56 Practice Builds Authenticity 06:56 Audience Capture Trap 10:47 Chasing Numbers Emptiness 14:38 From Avatar to Real Life 17:20 Transitional Loneliness Explained 20:25 Always Switched On 25:08 Boundaries for Teens 26:52 Community Fitness Solution 31:12 Quality Over Quantity 33:04 Building Social Health Business 34:18 AI and Human Connection 34:32 Weekly Group Call Magic 34:48 AI Proof Coaching 36:05 In Person Meetups Matter 37:07 Connection Drives Retention 39:38 Mentorship And Friendship 41:41 Transitional Loneliness 45:15 Build Spaces For People 49:07 Balancing Purpose And Profit 54:01 Presence And Time Passing 56:31 Harvard Study On Happiness 01:00:20 Hustle Culture Reality Check 01:03:01 Grounded And Ambitious 01:05:25 Final Takeaway Connection Links & Resources: Instagram - Karl O’Rourke here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
#171 - Women in Business: Identity Shifts, Self-Belief & Imposter Syndrome
Jun 30, 202646 min
Women aren't underrepresented in business because we're not capable — it's what we've been taught about who gets to take up space. In this solo episode, I dig into why so few women start, run, and lead businesses, and why so many of us hold ourselves back before anyone else gets the chance to. I share the stats (Irish and global) on female founders, CEOs, school leadership, and VC funding — and why it's cultural, not a capability problem. I get into the identity shift nobody warns you about: going from employee (fit in, wait to be picked) to entrepreneur (stand out, pick yourself). We cover the loss of security, getting comfortable with uncertainty, who to share your goals with, manifestation, identity-based habits, calm decisions over emotional reactions, delegating at home and in business, connection over productivity, and why imposter syndrome getting louder is proof you're levelling up. I finish with journaling prompts — and if this lights something up in you, it's exactly the work we do inside LeadHer. Have a listen, then go do the thing. Chapters: 00:00 Women in Business Today 01:00 The Stats and Reality 02:55 Cultural Roots and Upbringing 08:22 Lessons from Men in Business 11:58 Employee to Entrepreneur Shift 14:33 Security Risk and Going All In 20:53 Manifestation and Identity Habits 24:59 Calm Decisions and Problem Solving 29:43 Delegation and Having It All 34:55 Imposter Syndrome Gets Louder 36:23 Stop Hiding Start Sharing 42:52 Recap Journaling and Next Steps Links & Resources: Apply for LeadHer mentorship here Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ / @freemusicpromo
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