Kickass Life Project
By Kate Middleton
Kickass Life ProjectJun 02, 2021
51. EFT: Emotional Acupuncture for a Kickass Life
Are you ready for a little magic minus the wands and fairy dust? Welcome to the Kickass Life Project, where today we're diving headfirst into the realm of the 'woo adjacent'. Get ready to roll up your sleeves and tap into something unconventional yet surprisingly scientific – EFT, or Emotional Freedom Technique, if you want to get all formal on us.
Today, we're stripping away the stigma and embracing the edge where hard science winks at energy work. It’s like emotional acupuncture without those pesky needles, and guess what? Your body's healing happy hour might just be a few taps away. Dubious? I love that about you. That's precisely why I've got some facts, figures, and a healthy dose of skepticism turned on its head.
Join me as we explore the wilds of your inner landscape, helping you bulldoze those emotional blockades affecting everything from your creativity to your confidence. Got worries about starting another health kick you’ll bail on by week's end? Tap that away, too! I’ll even let you in on the secret of how a setup statement transforms complaints into relief – all while keeping both feet firmly on the ground (and your eyes open).
So, whether you're seeking the symphony of a balanced mind, body, and spirit, or merely wanting to hush those midnight cookie cravings, this is the episode you can't afford to miss. Buckle up, – the Kickass Life Project is about to give you the playbook to feeling like a badass... science-approved! 🌟👊
Hit play and let’s get tapping!
Connect on Social:
50. Toxic Tactics of Diet Culture Fitness
In this no-holds-barred episode, we're going to ditch those fairy tale fitness fantasies and delve into the nitty-gritty of how the fitness industry keeps us feeling like crap about ourselves.
Brace yourself as we peel back the layers and expose the manipulative tactics that have been lurking in the shadows. I'll be sharing insights on the correlations between toxic relationship tactics and those used in the fitness industry.
Get ready to have some "aha" moments as I shine a light on how these oppressive tactics might be affecting your own personal fitness journey.
We'll kick things off with a discussion on gaslighting, then talk about the insidious practice of hoop jumping and shifting goal posts.
But we won't stop there! We'll also dive into the damaging cycle of not-enoughness and how it keeps us trapped in a perpetual state of self-doubt and low self-worth.
And, of course, we're shining a spotlight on othering, isolating, and restricting — because, let's face it, they're all part of the toxic mix.
Last but not least, we'll tackle the dirty tactics of blame and shame. I'll shed light on how these destructive tactics are used to make us feel like we're the problem, all while perpetuating harmful, disordered eating habits and detrimental fitness practices.
Never fear! I won't leave you hanging amid the chaos. By the end of this episode, you'll walk away armed with knowledge and empowered with practical tips to reclaim your wellness journey. I'm not holding back in this one, so buckle up and get ready to kick those toxic tactics to the curb!
Grab your favourite beverage or put on your fav walking shoes and get ready for an episode that will leave you feeling sassy, sexy, and strong! Let's do this! 🌟
Your copy of the Toxic Tactics PDF is inside my empowerment vault. Click here to join for free
Connect on Social:
Other episodes you might like:
39. 5 reasons to exercise that have nothing to do with changing your body
49. Resolutions & Rebellions
How is 2024 going? Have you set resolutions and dumped them? Have you set them and you're crushing them? Did you say F no to resolutions 'cause they don't work anyway?
Fun fact... it turns out the study proving most people give up on resolutions within the first few weeks is a very dated study that was done with a very small sample size. More up to date studies suggest that 46% of people who set resolutions are actually sticking with it six months later!
With that in mind, these are resolution and rebellion suggestions for 2024. Resolutions are the things I want to do more of. Rebellions are the things I want to do less of.
Let me know what you think of this list and what you would add.
Connect on Social:
Blog post mentioned in the episode:
48. Puberty 2.0: Embracing Menopause with Fitness Confidence
Get ready to embrace the rollercoaster ride of puberty 2.0 (menopause) with this episode of the Kickass Life Project! We're diving deep into the uncharted waters of menopause. Brace yourself for some sassy yet relatable conversations that will leave you feeling empowered and ready to navigate this phase of life with confidence. We're tackling three common symptoms of menopause and exploring how they relate to fitness. Get ready to kickass and discover strategies to manage menopause like a boss. It's time to let go of the suffering and embrace the badassery of unlocking this next level of your life!
Connect with Kickass Life Project on the socials:
[00:01:31] Menopause, fitness, and breaking taboos
[00:05:23] Menstrual cycle variables make research complicated.
[00:07:48] Menopause impacts sleep, exacerbating symptoms. Prioritize sleep and manage stress for relief.
[00:11:53] 3 symptoms: digestive changes, body composition changes, weight gain.
[00:14:28] Body changes and the 3 estrogen types.
[00:17:09] How to influence body changes
[00:22:56] Hot flashes and 2 quick fixes
[00:25:55] The most important thing you can for your fitness in mneopause
[00:29:29] Menopause and your gut
[00:33:01] Menopause can be scary; here's what we can do tohelp
[00:34:13] Validating all menopause experiences is crucial, including milder ones. Researching symptoms and treatment is important.
Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/make-it-work License code: JKFEMFMAGWIIAYPA
47. Chat GPT and Fitness
On this episode of Kickass Life Project, we're looking at chat gpt and how it can help you create a fitness plan... but be careful... you don't know what you don't know! I've got a shocking experiment you can try with ghat gpt, google, or siri and the bias (aka sexism) built into the internet will shock you. When it comes to fitness, that leads to suggestions of lighter weights and higher reps for women's fitness plans. Spoiler alert: you can (and probably should) lift heavy things. We're also gonna talk about some of the latest research around menopause and fitness and my new VIP day offer :) Tune in to gain insights into breaking through gender biases in search engines and AI assistants, and get tips on working out like a woman.
Connect with Kickass Life Project on the socials:
[00:01:55] Podcast intro written by AI
[00:04:00] AI technology can be a better counselor?
[00:09:15] the story of internet gender bias
[00:21:31] Unknowns about menstrual cycle and ovulation
[00:23:29] RED-S affects female athlete's energy levels
[00:27:32] Bias in GPT chat and search results
[00:31:59] Women building muscle
[00:34:55] Luteal phase affects mindset and fitness
[00:35:38] Accessible info: Your body, no bias
[00:39:53] Journey to self-love through fitness
46. I hate my body today
AI calls this episode, Conversations with Yourself: An Exercise in Self-Love. I'm sharing my personal experiences with feeling gross in my body sometimes... even without any obvious reason. I'm gonna give you some tips and techniques for dealing with negative self-talk, including a roleplay exercise and writing with your non-dominant hand.
The importance of curiosity and meeting ourselves where we're at in order to truly change our mindset cannot be emphasized enough. "Meeting ourselves where we're at and understanding our own struggles can help us bridge the gap between two conflicting beliefs and truly change how we feel, rather than just saying words to try and convince ourselves."
[00:012:31] The Power of Curiosity: "If you want to help someone see a different point of view, you first have to at least try to understand theirs. And this is true whether you're talking to another person or talking to yourself. We do that with curiosity."
Connect with Kickass Life Project on the socials:
[00:02:51] Different perspectives on feeling and identity.
[00:05:20] Resistance means I've taken too big step.
[00:08:17] Big emotions require prior steps, little tools.
[00:10:25] Trust is lost when we don't understand.
[00:14:10] Curiosity tips: ask questions, seek consent.
[00:17:05] Validation: a vital step to acceptance.
[00:23:11] Converse with self/body, consider support system.
[00:27:05] Talking to oneself out loud for clarity.
[00:29:20] Non-dominant hand writing unlocks quieter thoughts.
45. Mindset Shifts
On this episode of Kickass Life Project, we dive into the importance of awareness and curiosity when making changes in our lives, specifically in the areas of mindset and fitness. We also discuss the power of curiosity in working through judgment, and the importance of using the right tone of voice when questioning ourselves. I'm gonna share my personal experience with fear and racing (trail running and bears), and encourages you to understand what their body needs before attempting to change it. Tune in to learn more about the AC Squared methodology and how it can be used to achieve your goals.
Resources mentioned in this episode:
3 steps to prove you're always doing your best (IG post)
Connect with Kickass Life Project on the socials:
44. Fitness Needs Pyramid
I am in love with this episode (even before I've finished recording it), because you are going to get access to my methodology for fitness and mental health. In simple terms, the answer to why everything fitness and mental health has felt so hard and the simple way to approach it that will hopefully blow your mind as much as it did mine.
I've called it the AC squared method and it start with a pyramid of needs where change is not the goal.
I've always believed that people don't often come to fitness just to change their body. They come to it because they want something in their life to feel different and they've been taught that changing their body is the way to achieve that.Myself and many others can promise, it is not. Change comes last and potentially more importantly, it is totally optional. You may opt to never work on that element... and that's ok.
Listen and enjoy :)
Resources mentioned in this episode:
Fitness Needs Pyramid social post image
Connect with Kickass Life Project on the socials:
43. Regret can F off
How to stop the fantasy reel in your head of how much better life would be if you'd only XYZ-ed, the difference between short term regret and long term regret and how feeling regret doesn't necessarily mean you've made the wrong decision, and my fav 5 min method for getting over regrets and moving on! Bonus: How to prove to yourself that you are always doing your best :)
My goal for this episode is that you won't regret listening to it lol
Connect with Kickass Life Project on the socials:
42. Life, the universe, and everything
Something you'll need to know for this episode is that I'm a huge fan of the Hitchhiker's Guide to the Galaxy by Douglas Adams. This episode is the 42nd episode of the Kickass Life Project and if you are also a fan of the HGG, you'll know that 42 is famously the answer to the ultimate question "what is the meaning of life, the universe and everything?"
We'll explore complete and utter randomness, rubbish, and a few nuggets of wisdom. There will be quotes galore plus 42 ways to make your next year EPIC.
Things mentioned in this episode:
Connect with Kickass Life Project on the socials:
41. Gyms... do better!
Gyms & fitness instructors will tell you that stretching = good things for your body. They will tell you that it is equally as important as cardio and weights. And yet... AND YET... where are the F*ing dedicated stretch spaces?!
Cardio machines, weight machines, bootcamp and spin class rooms... but no real estate set aside specifically for one of the most important aspects of fitness. Why not??!! Why the hypocrisy between telling us stretching matters but not giving it equal billing on the menu?
PS - I would love to be proven wrong about this stretching spaces rant, so please do send in your exceptions to the rule and please do leave a note in the suggestion box at your own gym if you find yourself listening and thinking, "OMG she's right and this is not ok"
Connect with Kickass Life Project on the socials:
40. Stress and my self-care rant
If you are someone who identifies as a woman, I am willing to bet that you've been given advice about having it all and then lived an experience of falling down the stress well, and that's been followed up with a lecture on how you really should be doing more self-care.
Self-care is packaged up as a cure for all and on top of everything else we are doing to 'have it all' like the good empowered modern women of the world, we end up feeling guilty because we aren't doing self care enough... or properly. Clearly... because if we were, then having it all would be blissful, not stressful.
Cue my incoming self-care rant.
Plus I'm gonna reveal something about stress that may save your life... and it isn't that you should avoid it.
Things mentioned in this episode:
KLP Guides and Journeys:
Connect with Kickass Life Project on the socials:
39. 5 reasons to exercise... that have nothing to do with body shape or size!
5 reasons to exercise... that have nothing to do with body shape or size! Have a listen and let me know what do you think of my picks. Which of these appeals to you the most? What other benefits would you add to this list?
If you came to the show notes looking for the answers, I'm not giving away the list here lol. If you came to the show notes looking for links to things I mentioned in the episode, here they are :)
KLP Guides and Journeys:
Undiet your Life journey (free)
Connect with Kickass Life Project on the socials:
38. Heartbreak and Fitness
I wanted to do an episode on heartbreak and fitness and mental wellness because break ups...SUCK! When I get my heart broken, all the empowerment juice blows out of me like blender without a lid. In this episode you'll find 3 ways you might react to an unplanned break up and my top 3 tips for slapping a big ol' bandaid on each of those reactions. And then we'll talk about more serious things like attachment styles and how the way you feel about relationships might be influencing the way you approach your fitness and nutrition needs.
Plus, I announce my incentive for leaving a review for this podcast :)
Connect with Kickass Life Project on the socials:
KLP Guides and Journeys:
Body Confidence Guide (free)
Undiet your Life journey (free)
37. Menopause Q & A
A Q&A with Dr. Tamzin Morley - naturopathic doctor and all round amazing woman. We talk hormones, weight changes, hot flashes, sleep and so much more.
The first question I asked Dr. Tamzin was, "Why do you think this is such an important topic for women to be discussing and learning about?"
By the end of the interview, we have identified some beautiful reasons that honestly teared me up a little.
Connect with Dr. Tamzin Morley ND
Connect with Kickass Life Project on the socials:
KLP Guides and Journeys:
Body Confidence Guide (free)
Undiet your Life journey (free)
36. 50 Things Every Woman Needs To Do
Ever wanted to know more about me, the host of Kickass Life Project, than you actually wanted? lol. I went outside of my comfort zone to spontaneously record this episode without planning. I found an article titles '50 Things Every Woman Needs To Do', and I went through them all to see how many I should put on my bucket list.
Want to see how many of these things you've already done? How many you might want to try? Listen along and keep track for yourself. I would LOVE to hear which ones you disagree with, which ones you have fun stories around, which ones you are committing to getting done soon.
Guides and Journeys mentioned:
Body Confidence Guide (free)
Undiet your Life journey (free)
Podcast episode mentioned:
Connect with Kickass Life Project on the socials:
35. Interview with Eating Psychology Coach Jenny Eden Berk
Jenny Eden Berk is an Eating Psychology coach, Culinary Nutritionist and #1 best selling author of the book, The Body Image Blueprint. She helps sensitive and soulful women release chronic stress, restore body confidence, eat consciously and heal their relationship with food. You do not want to miss this fun interview where we discuss the common questions that come up when people start to eat mindfully and intuitively.
Things like:
- What are the biggest stumbling blocks for people just getting started with
intuitive eating? - What’s the difference between mindful and intuitive eating?
- Why is it hard for me to stay consistent when it comes to a healthy/balanced relationship with food?
- How do I know I won’t binge if I try mindful/intuitive eating?
- What does Jenny consider a kickass life?
Connect with Jenny Eden Berk
Learn more from Jenny
Podcast episodes mentioned:
Connect with Kickass Life Project on the socials:
34. Get Sh*t Done
Have you ever struggled to get your butt off the couch and exercise? I have!! Yesterday is a prime example. And the day before that. Motivation to workout is hard, even when you know it will feel good afterwards.
I don't actually have the stats but I'd make the wager it's #1 on the list of 'things people procrastinate about'.
Now overcoming procrastination is not my speciality but when it comes to doing procrastination, well I don't want to brag, but I'm a bit of a self taught expert!
So I've got a 6 idea formula I'm going to share today. Do this the next time you are procrastinating and you'll be able to procrastinate even longer. Joking. Let's see if we can make it easier to do the things you're putting off and get to the things you're looking forward to faster.
If you want to avoid procrastination and Get Shit Done
- Take a brain dump
- Have a procrastination purge
- Make a decision
- Create an action plan
- Deal with triggers
- Manage emotions
Stuff mentioned in this episode:
Connect with me on the socials:
Related podcast episodes
Blog and podcast:
Podcast Only:
33. Anxiety and Fitness
"I'm doing all the things - yoga, meditation, journaling - and it's not working; I'm still anxious all the time. What the FUK is wrong with me?!" Probably....nothing!
Anxiety feels bad, but it is not an emotion; it's a physiological state. And there is a useful purpose to that physiological state. It's a smoke alarm. It's a check engine light flashing at us.
The anxiety might be there for a very good reason.
Trying to coping skills your way around an actual threat is like gaslighting yourself and your system. If coping skills are not working, potentially your brain is doing exactly what it is supposed to do by sounding the alarm
This doesn't mean you have to stay dis-regulated but we need to start by validating.
Validation can be the BEST coping skill. Using phrases like, "This makes sense" or "My feelings make sense."
Listen to this episode for ways to use movement as coping as well and why discharging the anxiety energy isn't enough... we also need to find safety.
(most of this is paraphrased from Britt Frank)
Sources:
Stuff mentioned in this episode:
Fierce AF (90 day program)
Connect with me on the socials:
Journeys you might want to explore
Undiet your Life (free)
Fierce AF (90 day program)
32. Depression and Fitness
Depression IS a protective state from an emotional storm. It might feel like you are slightly removed from the storm, watching it from the side lines or from above in disbelief, or maybe the best analogy is like you are in the eye of the storm and have nowhere to go without getting swept away and so you just don't move. Depression is shut down. Depression is conservation.
We're gonna talk about one of the reasons we might try to numb and two thoughts about numbing to help you forgive yourself.
We're gonna talk about how depression proves your strength and bravery.
I'm going to give you a mental exercise to prove you might have more control than it currently feels like and I'm going to give you some top tips for starting to exercise from a place of depression... and it usually involves doing LESS.
Stuff mentioned in this episode:
Fierce AF (90 day program)
Connect with me on the socials:
Journeys you might want to explore
Undiet your Life (free)
Sassy Sexy Strong (free)
Fierce AF (90 day program)
31. This is NOT ok
Abortion is not about killing babies, but banning abortion is about killing women. (metaphorically and literally) Think about all the things women will not be doing while they are busy fighting for their reproductive rights? Think about all the things women won't be doing while they are busy raising children they couldn't afford or didn't want. Think about all the things women won't be doing while they are busy protecting themselves from men who will be angry that they are pregnant because it is going to screw up their lives somehow. If dieting is a political sedative for women, reproductive rights are a shock collar. If you control a woman's reproductive rights, you essentially control her life. This is NOT ok. I am going to go so far as to say that in some cases, this is legal murder of women. In some cases, this is a physical invasion, assault, and violation on a female body that is in the same arena as rape. This is NOT ok and I couldn't stay quiet.
Connect with me on the socials:
Journeys you might want to explore
Undiet your Life (free)
Fierce AF (90 day program)
30. How to change
Are you happy? Are you depressed? Are you angry, grieving, excited, motivated, tired, hungry, proud? Are there parts of your life that you feel are finally balanced and right where they should be? Are there aspects of that have been knocked off balance and you’re fighting to straighten out or have decided to give up on?
When we want to change we struggle, and when we don’t want to change, it sometimes feels like we don’t have a choice, but the only consistent thing in life, is that things WILL change. This episode is all about how we can understand change, and hopefully make it a tad easier.
Stuff mentioned in the episode
Journeys you might want to explore
Undiet your Life (free)
Fierce AF (90 day program)
Connect with me on the socials:
29. Your fitness personality quiz
This is a fitness personality quiz I made up years ago to help people identify the ways they 'fail'. And failure is a good thing! Failure is part of our success. But I also give you some tweaks and 'do it now' tips so you can use those failures to your advantage.
Blog
Journeys mentioned in the episode
Undiet your Life (free)
Fierce AF (90 day program)
Connect with me on the socials:
28. Women's Day!
"For most of history, ‘anonymous’ was a woman”. ~ Virginia Wolfe
It is always interesting to me when I speak to the men in my life and most of them fully believe women do have equal rights and opportunities, but most of the women I know would say, “umm no, we aren’t there yet.”
Let's also touch on the idea of equality and question whether or not that is actually the goal. Equality is this idea that we all get the same thing and get treated the same way. Equity is the idea that we all get what we need. Justice is the idea that the cause of the inequity is addressed.
So this episode is all about equality, women, and a bunch of quotes to inspire and make you think :)
Journeys mentioned in the episode
Undiet your Life (free)
Fierce AF (90 day program)
Connect with me on the socials:
27. Why not leave?
The question that comes up so often around abusive relationships - "why don’t people just leave?"
There are actually two things I am going to talk about. I would not call them mirrors of each other, but parallel tracks. They are not the same thing, but they share similarities in regards to how we might live life. Those two things are fitness and mental wellness. (not a big shock, right?!)
I’m not gonna be giving you statistics or scientific brain science here… I’m gonna putting this in metaphorical terms.
This episode will be helpful whether you are someone on the outside looking in or the person on the inside. And I need to stress the zero judgement part. A) I’ve been the person in an abusive relationship, and B) regardless of the topic, we have statistical data that proves judgement leads to downward spirals but compassion leads to upward spirals. What I hope to achieve today is more compassion around this topic.
Journeys mentioned in the episode
Undiet your Life (free)
Fierce AF (90 day program)
Blog post
Why Victims Stay...and other things you didn't know about abuse
Connect with me on the socials:
26. An emotion story
There was a storybook I had as a child about a little dragon the size of a kitten. He visited a young boy who talked to him and played with him, but when the boy showed the dragon to his parents, they denied the dragon was there (because dragons obviously don’t really exist).
The dragon got bigger. The boy took the dragon with him to school and the teachers all claimed there was no such thing as dragons... and the dragon got bigger. Everyone who saw the dragon insisted it wasn’t really there because dragons don’t exist... and the dragon got huge.
This is a story about how to manage our emotions so they don't become huge dragons.
Links mentioned in this episode:
Connect with me on the socials:
25. Fitness Lingo
Useful may be the unsexiest way to describe this episode, but practical and useful is what it has going for it!
We’re gonna dive into the fitness lingo and all the acronyms that, if you are new to working out in an intentional way, may seem like totally overwhelming gibberish. If you’re not new, I may surprise you with a few of these, (or not), but I still think you’ll get some new info from it because I’m also going to break down when each of these things is most likely to get you the best bang for your buck (if you are experiencing life in a female body that is)
Links mentioned in this episode:
Fierce AF Fitness Design Journey
Organic Fitness masterclass (free / no opt-in)
Connect with me on the socials:
24. Escaping toxic fitness
Imagine a product that failed for the majority of people who used it, diminished your enjoyment of life, and blamed you for not being good enough instead of trying to improve the product. Would you buy that product? Would you buy multiple versions of that product in different styles and from different brands?
If we replace the word product with 'diet' or 'fitness program' then the answer is probably yes, you already have.
In this episode I'm going to give a scathing review of the manipulative tactics used by the fitness and diet industry AND give you a crash course doing the only thing you can do...improve the relationship with yourself. We're gonna do that using relationship techniques designed for couples.
If you like the ideas presented in this episode, you'll want to check out the Fierce AF Fitness Design Journey
Links mentioned in this episode:
Fierce AF Fitness Design Journey
Connect with me on the socials:
23. An abuse story
This is an episode about abuse. It is not intended for children and may trigger uncomfortable emotions or painful memories. It is an important story, but please look after yourself first.
The purpose of today’s episode is not for me to give you answers, but to help you ask some questions. Questions, I think, we need to be asking as a society. I will tell you there is a mind blowing piece of the story at the very end so if you decide to listen, the essence of the story is in hearing the entire thing.
As always, this podcast is not a replacement for professional help or meant as advice for your life and PLEASE, reach out to someone qualified in your area if you need assistance of any kind.
Something useful to help with regulation after listening
Connect with me on the socials:
22. Sassy Cards
This is a totally random episode! Ten sassy cards (aka: my favourite inspirational quotes and messages) and ten random stories that highlight each one. Tell me your favourite sassy card and I'll tell you how you can get a physical copy of that card. Welcome to 2022, everyone :) This is a great way to get some motivation for starting your year off thinking differently and getting different results.
Free 5 day undiet your life AND break up with toxic fitness challenge:
Connect with me on the socials:
21. Un-dieting
Dieting bad. Healthy eating good. But how do you separate the two? Isn't it healthy to watch what I eat and avoid junk food? Aren't I supposed to lose weight for health reasons? What if I told you the answer to was no... How would that change your life?
“Diet culture” refers to a set of beliefs that values thinness, appearance, and shape above health & well-being. It places importance on restricting calories, normalizes negative self-talk, and labels certain foods as “good” and “bad”.
Diet culture sounds like:
My thighs are huge
That milkshake has way too many calories!
You should not be eating that
I look fat in this dress
I need to go for a run after Thanksgiving dinner
I was so bad earlier; I had a hamburger and fries!
There is a better way. Are you ready to detox from dieting?
Listen to this episode and then join this:
Free 5 day undiet your life AND break up with toxic fitness challenge:
Connect with me on the socials:
20. Everything will be ok
A pep talk podcast that will leave you feeling more hopeful, seeing things a little differently, or maybe, just maybe, believing everything will be ok. Plus practical, actionable things you can do to start feeling better when things don't seem ok. There's also a fun exercise to prove how strong your mind/body connection really is and the power you have over your own body just using your thoughts.
Connect with me on the socials:
19. Polyvagal & Trauma Informed Fitness Part Five
HRV improves with exercise. Improved HRV means improved vagal tone. It is like a beacon signal to our nervous system that we are ok, that we are safe, that we are capable. These are all things that light the way back to the ventral vagal beach.
Now I am not saying exercise is a magic cure for trauma, but it sure as heck is a useful tool. And it is a tool we can use to communicate from body to brain.
Please listen to episodes one through four to get full value from this one.
Courses I mentioned in the episode:
Connect with me on the socials:
What insights are you having about your own fitness? Let me know :)
18. Polyvagal & Trauma Informed Fitness Part Four
If you want a relationship that looks and feels like the most amazing thing on earth, you have to treat it like the most amazing thing on earth. This 5 part Polyvagal informed fitness mini series is all about the relationship you have with your body - what relationship is more important and amazing than that?
The key here is autonomy (choosing to vs having to). Part one, two and three of this mini series will help make sense of this episode
Courses I mentioned in the episode:
Organic Fitness Masterclass (free)
Connect with me on the socials:
What insights are you having about your own fitness? Let me know :)
17. Polyvagal & Trauma Informed Fitness Part Three
From a fitness perspective, all movement is the creation and then resolution of tension (or stress). Which kind leads nicely into something I said I’d talk about in the last episode - how to resolve the sympathetic energy in a way that doesn’t automatically drop you back down into dorsal.
This episode is about the movement that matches a sympathetic state, how to move around the ladder using fitness movement, and how to find cues of safety in a fitness setting so you can strengthen your vagal brake.
Part one and two of this mini series will help make sense of this episode
Connect with me on the socials:
What insights are you having about your own fitness? Let me know :)
Comment on this episode specifically
Other podcasts I recommend for Polyvagal Theory
16. Polyvagal & Trauma Informed Fitness Part Two
If we are in a Dorsal Vagal state of energy conservation, in order to get back to ventral, we must pass through the sympathetic system. You’ll remember the sympathetic system is fight/flight energy - it’s mobilization. So if we add energy into dorsal, it pushes us up the ladder a bit.
Now some of you brilliant listeners might be thinking, “then why don’t we just force ourselves to go for a jog and be done with it?” Great question
There’s a few reasons slamming into cardio based exercise doesn’t usually turn out so well if you’re coming from a dorsal ventral state. This episode will talk about why that is and what to do instead.
Connect with me on the socials:
Do you know the name of the movie I quoted? Do you have examples of fitness prescribed for mental health? Let me know :)
Comment on this episode specifically
Other podcasts I recommend for Polyvagal Theory
15. Polyvagal & Trauma Informed Fitness Part One
“I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” - Maya Angelou
This really sums up what we are going to cover in the next few episodes on the Kickass Life Project podcast which is the long ago promised topic of Polyvaqal theory and Trauma Informed Fitness.
I have been using trauma informed fitness practices for 20 years - but without knowing what I was doing - trial and error - and I cannot tell you how validating it is to now be learning the science behind why it works - so you’ll forgive me when I get waaaay too excited over this stuff!!
Connect with me on the socials:
Do you know the name of the movie I quoted? Do you have examples of fitness prescribed for mental health? Let me know :)
Comment on this episode specifically
Other podcasts I recommend for Polyvagal Theory
14. 5 Solo Dates
I know what it's like to be lonely, worried, & fed up with trying. That's exactly why I created the DATE YOURSELF journey - to take you from discouraged & disenchanted to finally understanding how to make yourself fairytale happy. The Date Yourself Journey is a FREE and SECRET... one of the ways you can find it is by listening to this podcast.
This episode will give you 5 dates you can take yourself on... NOT so you can love yourself enough for someone else to love you, but so you can remember how very worth it you already are!
Start the Date Yourself journey here
Body Confidence Crash Course Episode
Connect with me on the socials:
13. ANTs - Automatic Negative Thoughts
Who knew these Automatic Negative Thoughts are not only running around in our heads, they are so common that mental health peeps around the world have named them all - like biologists have named whale species! From Zebra and Telescope ANTs to the Blaming and Shaming Twins, there is a transfiguration formula for neutralizing them that doesn't involve forcing positive affirmations that feel like lies down your own throat.
Links to Pretty PDFs
Transfiguration Book of ANT Spells
Connect with me on the socials:
12. Worry Strategies
How to worry better. I’ve got 5 worry strategies I’m going to give you that you can apply to almost anything - some of them will be applicable to big things, some of them will be applicable to little things. All worries are valid! All worries impact us.
You'll get ways to calm your body and disarm the alarm signals it is sending, plus ways to deal with worries that will free up your time, your brain space, and your ability to have more fun.
- The Worry Date
- Facing the Worst
- Worry to the End
- Worry Inflation
- The Worry Interview
- Bonus - The Astronaut Method
11. RANT: Victim is NOT a dirty word
Victim and survivor are not a one way linear path. They exist on a sliding continuum within the same person... two labels that must exist together in order for either to exist.
Yet, we use the word survivor like we're putting someone on a pedestal and the the word victim like we're victim blaming... and it needs to stop. (IMO) I’m willing to bet that if the label of victim gets slapped on you, it doesn’t make you feel anything good - and that is EXACTLY the point!!
We think victim is a dirty word because we tag a fuck ton of negative crap onto it when it should just be a benign description.
IMAGINE if victim wasn’t a dirty word that made you want to deny any association with it?? What if accepting victim status didn’t automatically align you with negative personality traits? What if it was just like being called Canadian because you live in Canada or pregnant because you’re with child?
10. Body Confidence - a crash course
What percentage of women in first world countries consider themselves beautiful? 4% What percentage of girls aged 7-10 think they should be thinner and are dieting? 50% Over the course of her entire life, what percentage of years does the average women spend obsessing about changing her life by changing her body? 31 freaking years
Body confidence seems to be this elusive thing women are spending a third of their lives looking for... and I'm not sure how many of them actually ever find it. This episode will give you some awesome 30 second steps for building your body confidence and some mind blowing stats and facts that will help you clear some space for self-compassion... instead of self-judgement.
Resources mentioned:
Little Black Book of Kickass Life Secrets (free)
20 non-appearance based compliments (free)
Comparison Trap Flow Chart (free)
Fearing the Black Body by Dr. Sabrina Strings
Strong Women Lift Each Other Up by Molly Galbraith
9. Meet Future You
We are going on a metaphorical journey to meet FUTURE YOU! Does that sound crazy? I promise it’s not. This would probably make an excellent walking pep talk, btw.
Whatever has happened up until now, whatever tools you’ve been working with and whatever skill level you’ve had, all these things have shaped and created present day you, and while present day you is NOT broken, chances are you are not operating at the highest possible version of yourself that you can imagine. Most of us operate at the lowest possible version of ourselves that we will accept. FUTURE YOU serves two functions - 1) it gives you the option of raising your own standards and 2) it lightens your load so that actually achieving those standards becomes possible.
If you've experienced trauma or abuse, counsellors will often suggest the use of a 'container' to hold thoughts, beliefs, memories, that you don't feel equipped or ready to deal with on your own. It is meant to be a temporary holding space so your brain doesn't feel constantly hijacked. FUTURE YOU is my version of 'container'.
If you love this idea, leave a breadcrumb trail for others to follow by liking or sharing this episode. Have questions? DM or PM me through socials.
8. Your Pleasure Plan
This is your self-intimacy pleasure plan. We’re doing discovery questions, exploration ideas, and comfort zone busting (including my own comfort zone). You already know the most important relationship you'll ever have is with yourself but most of us think about the mental or physical health side of that. I believe the love we have for our body is equally as important … and in this episode, I mean that literally!
Now I want to be clear that pleasure can be found everywhere in many different contexts, but this episode may not be appropriate for all listening audiences. This episode is unabashedly all about women’s sexual pleasure.
PS – TMI will happen and this will get explicit, but the point of this episode is to normalize talking about women’s sexual pleasure.
Links mentioned in the episode:
Your Pleasure Plan Guide (free KLP network access inside)
The Cliterati (a funny clip from the mash report)
OMGYES (no affiliate)
DIPSEA (no affiliate)
7. FUK It - Part Two
An intro to trauma informed fitness. This is part two where I'll give you the remaining tips for using fitness to promote healing from trauma or abuse. Please listen to part one before diving into this episode.
I've experienced sexual, physical, verbal, and emotional abuse. I'm kind of invested in helping other women recognize it, get out of it, and love themselves despite it.
Listening to my body helped me survive and taught me how to get stronger and FUK reminds me of how far I've come.
There will be trauma informed tidbits that may be truly enlightening for understanding your body and I hope to be able to guide you with some insights for how to manage what you are learning about.
And I am beyond thrilled to say that there is actual official research being conducted right now on the effects of strength training to help heal trauma. There is something about building up your body, feeling it physically get stronger, that allows our brains to become stronger as well and I am going to share what I do know with you right here.
Stuff mentioned in the podcast
KLP Mighty Network (free)
Little Black Book of Kickass Life Secrets and the Sassy Sexy Strong journey (free)
Organic Fitness (free)
Coping Mantras (free)
Connect with me
6. A punny interlude
I'm not really sure I want to put my name to this episode, but I tried an experiment and I'm willing to embarrass myself in the name of encouraging you to keep experimenting in your own life; to try new things and be willing to suck at them - like trumpets (I know that makes no sense now but if you listen to this episode, you'll get the joke)
I felt this was a needed light break between the FUK It episodes which deal with heavy topics. Mental breaks are necessary and important for overall mental health. Arguably the jokes inside this episode are so bad that you will feel worse after listening, but at least, your brain will be able to take a heavy thinking break.
Designed as a walking pep talk of mood boosting fun with a listen at your own risk warning.
Links I mentioned:
Kickass Life Project mighty network
Ways to connect with and let me know IF you laugh out loud, when your last giggle fit was, and IF you use the "no but I'll wrestle you for it" joke the next time you go to a restaurant.
5. F.U.K. It - Part One
An intro to trauma informed fitness. F.U.K. - You’ll hear me say this a fair bit - you’ll see it on my website. F.U.K. is my way of giving the finger to abuse.
I've experienced sexual, physical, verbal, and emotional abuse. I'm kind of invested in helping other women recognize it, get out of it, and love themselves despite it.
Listening to my body helped me survive and taught me how to get stronger and FUK reminds me of how far I've come.
There will be trauma informed tidbits that may be truly enlightening for understanding your body and I hope to be able to guide you with some insights for how to manage what you are learning about.
And I am beyond thrilled to say that there is actual official research being conducted right now on the effects of strength training to help heal trauma. There is something about building up your body, feeling it physically get stronger, that allows our brains to become stronger as well and I am going to share what I do know with you right here.
Stuff mentioned in the podcast
KLP Mighty Network (free)
Little Black Book of Kickass Life Secrets and the Sassy Sexy Strong journey (free)
Organic Fitness (free)
Coping Mantras (free)
Connect with me
Trailer
Life is messy, fitness is hard, and cupcakes taste better than kale. FUK it! Let’s have fun anyway. This is the Kickass Life Project and my mission is to help women everywhere feel sassy sexy and strong.
Hi I’m Kate, a candy loving personal trainer, abuse survivor counsellor, proud OMGYES participant, and your kickass life enabler.
I provide trauma/abuse informed fitness practices for women who want to go from feeling F*'ed UP to feeling F* YA! when it comes to loving their body AND their life (at the same time).
I am a certified personal trainer and counsellor on a mission to help women understand how hormones, the socialized norms of a female lived life, the gender data gap, and their nervous system influence what their body is capable of doing.
This is for every woman who thinks she is supposed to be more assertive, more confident, more empowered, fitter and stronger, less concerned about other people's opinions, a better role model, a healthier eater, a less offensive feminist, more comfortable in her own skin, independent but not jaded, a 1% 'better than yesterday' version of herself while still staying true to herself and not losing herself in motherhood, marriage, career, ... but listening to a good podcast will do for now.
Learn how living in a female body changes fitness. Learn how to live more than a 'nothing to complain about' life. Learn how to embrace pleasure without shame. You can feel sassy, sexy, and strong and you can do it with 30 seconds and 30 minutes habits - So hit like or follow to add these 30 minute podcasts episodes into your life each week and let’s make friends with fitness and unsuck our lives.
'Cause maybe life is unpredictable, maybe fitness is challenging, maybe cupcakes and kale can exist together in harmony, and definitely you are more kickass than you know. Don’t believe me yet? That’s ok. You’ve got this.
See, my mental health on four legs is a horse called Whinney the Pooh, and she reminds me all the time ,that if you’re still on, keep riding
4. Gender Data Gap Part Two
The gender data gap and your fitness. This is where we explore how the gender data gap (and a knowledge gap) affect your body in terms of fitness, nutrition, and even overall health.
Imagine a world where we said to teenage boys and men... “We will switch off your testosterone, and replace it with a synthetic pseudo-testosterone. It’s going to cause weight gain, depression, and loss of libido—but don’t worry! All the other boys take it.”
Ridiculous, right? Yet, this is exactly what happens when teenage girls and women take a hormonal birth control pill. And it affects your body's ability to build bone density... a huge benefit of strength training.
From micro-annoyances to more serious impacts, the absence of data on female bodies means there is an extremely high probability that every fitness article you’ve ever read, every meal plan you’ve ever followed, and every workout program you’ve ever pushed through, was based on research gathered from male bodies and designed based on what we know about how male bodies adapt to exercise and respond to nutrients.
This is an incredibly condensed look at some specific ways this affects you and what you can do about it (on a personal level). On a global level... let me know your ideas!!
Some things I mentioned in the podcast:
The Kickass Life Project Intuitive/Organic Fitness method
Dr. Lara Briden - The Period Revolutionary
A song I love - S.L.U.T. by Bea Miller
Connect with me
3. Gender Data Gap Part One
Everything we still don't know about women because it has never been studied! One way to describe it is the gap between what research would have you believe you know about a female body and the actual data that has been collected. The gender data gap is an absence of data.
Does using a male body as a representative of all humankind when testing things and designing equipment sound be silly? Who would do that when more than half of the world’s population is NOT in a male body? Have we literally assumed male bodies are the default of human existence and if it works for a male body that’s a good standard for safety and usefulness for everyone?
Ummm yes. Yes, that is what has been done. Does this affect you? Well, I don’t know… you tell me…
In part one we're gonna look at the ways this gender data gap has affected everything from shelf height and office temperature to actual life threatening things like seatbelt safety and line ups at the washrooms.
In part two, we'll dive deeper into the fitness and nutrition world that pushes weight loss on women with programs and meal plans tested on... male bodies.
Ready to be stunned by what you didn't know you didn't know? Let's go!
Links that might interest you:
Little Black Book of Kickass Life Secrets (my top three secrets for living a kickass life)
A song I love that I hope helps make your day kickass - Pretty Girl by Maggie Lindemann
Join the KLP insider network (free)
Connect with me on socials
Much of this info is taken from, Invisible Women: Exposing Data Bias in a World Designed for Men, by Caroline Criado Perez
The quote I mentioned about being grateful but demanding what you deserve is from a book called Wolfpack by Abby Wambach