The Kate Hamilton Podcast

Kate Hamilton
  • 5.0 (1)
  • Nutrition
  • Updated Weekly

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.

  1. 6d ago ·  Video

    #178 - Strong Is the New Skinny: Roisin Greene on Confidence, Accessibility, and Starting Small

    In this episode, I sit down with Roisin Greene, multi-award-winning owner of RG Fitness and Pilates in Trim, Co. Meath, for a conversation about confidence, self-belief, strength, and making movement accessible to every body and ability. Roisin shares her journey from leisure centre manager to founder — starting with just two classes a week and growing, within two years, to around 25 weekly classes, two staff members, two industry awards, and her own podcast. Her wheelchair-accessible studio now runs everything from spin and rebounder to step aerobics, Pilates, and chair-based classes, built around one core idea: fitness should have no barriers and no judgment. This episode gets personal too — Roisin opens up about her father's experience with Parkinson's and a client living with Alzheimer's, and how movement, connection, and a bit of fun have made a real difference for both. She digs into body image, the "Strong is the New Skinny" mindset, motherhood, and why starting small — without judgment — is often the bravest first step. She also shares an exciting first look at her upcoming online platform, designed to bring accessible classes to even more people, including older adults and those living with disabilities. Timestamps: 00:00 Welcome and guest intro 01:18 Full circle connection 02:08 Meet Roisin and studio vibe 03:08 From manager to founder 04:26 Making fitness fun 06:18 No judgment culture 07:16 Accessible chair classes 08:35 Dad and Veronica stories 14:02 Fitness beyond aesthetics 18:25 Loneliness and connection 22:28 Playfulness in classes 27:20 Motherhood and body image 30:46 Stronger Not Smaller 31:34 Body Fat And Health 32:59 Confidence And Self Image 35:04 Rehab And Starting Small 37:15 Inner Voices And Gratitude 39:44 Comparison And Growth 44:59 Self Belief Through Action 49:48 Online Classes Announcement 52:59 Fitness For Families And Elderly 55:27 Final Takeaways And Wrap Up Links & Resources: Instagram - Roisin Greene 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 hereIf 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

    #178 - Strong Is the New Skinny: Roisin Greene on Confidence, Accessibility, and Starting Small

  2. Aug 25 ·  Video

    #177 - Training Through Pregnancy, Postpartum & Everything In Between with Lorna Dwyer

    In this episode, I sit down with Lorna Dwyer, a North Dublin pre- and postnatal coach and founder of Your Mama Strength, to talk about training through pregnancy and postpartum recovery. We cover the two extremes so many women fall into postpartum — doing nothing, or jumping back in too soon — and the pelvic floor symptoms that get brushed off as "normal," like leaking and heaviness. Lorna speaks about some long-standing myths (the heart-rate rule, "never lie on your back"), and shares what updated pregnancy exercise guidance actually says, from core breathing to birth prep to postpartum rebuild. We also get practical: C-section scar mobilisation, individualising your recovery, and how to actually fit movement into busy parenting life. Timestamps: 00:00 Meet Lorna Dwyer 01:16 Her Coaching Journey 04:37 Why Postnatal Support Matters 08:13 Running Leaks and Pelvic Floor 12:45 Training During Pregnancy 15:08 Core Breathing and Old Myths 17:25 Mobility for Birth Prep 27:13 Bracing and Lifting Postpartum30:40 Postpartum Rebuild Mindset 34:43 Early Postpartum Starter Plan 36:38 Early Postpartum Video Plan 38:17 Movement Helps Recovery 39:06 C-Section Safe Basics 41:34 Scaling Postnatal Classes 43:53 Older Pelvic Health Fixes 46:29 Squeezy App and Devices 47:30 Fitting Fitness Into Mom Life 53:32 Rehab Mindset and Motivation 57:11 Modeling Self-Care for Kids 01:03:48 Where to Find Lorna 01:05:39 Final Wrap and Links Links & Resources: Instagram - Lorna Dwyer 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 hereIf 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

    #177 - Training Through Pregnancy, Postpartum & Everything In Between with Lorna Dwyer

  3. Aug 18 ·  Video

    #176 - Coached by Swifty: Eating More, Lifting Heavy & Ditching Diet Culture with Vicky Swift

    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 hereIf 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

    #176 - Coached by Swifty: Eating More, Lifting Heavy & Ditching Diet Culture with Vicky Swift

  4. Aug 4 ·  Video

    #175 - From Gym Floor to AI-Powered Growth: Johnny Morrison on Content, Authenticity & Building Smarter Systems

    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 Intro01:13  Full Circle Gym Days03:25 Measuring Backwards Mindset06:06 Staying Present07:46 Early Hustles and Joy11:19 Social  Media Growth Setup14:05 Gear Myths and Basics16:06 AI Deepfakes and Trust19:57 Authenticity vs Automation23:47 Bell Curve Strategy25:16 WIIFM28:40 Audience Fit30:53 Common Enemy Branding32:12 GLP-1 Shaming35:23 Lifestyle Content36:21 Busy Parent Coaching39:54 TOFU MOFU BOFU41:50 Challenges & Burnout45:42 Pinned Posts46:42 Content Mix50:13 Signaling Offers52:36 Pricing & Commitment56:04 AI & Ozempic58:01 Underpricing01:00:51 Prep Culture Risks01:02:36 Women Lifting Weights01:06:15 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 hereIf 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

  5. Jul 21 ·  Video

    #174 - Nervous System Regulation, AI & Working With Your Cycle with Orla O'Flaherty

    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 hereIf 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

  6. Jul 14 ·  Video

    #173 - Social Health: The Missing Piece of Fitness, with Karl O'Rourke

    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 hereIf 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

  7. Jul 6 ·  Video

    #172 - Building a Business, Manifesting, and Motherhood: Yvonne Tchrakian on Confidence, Authenticity, and Handling Online Negativity

    Part two with Yvonne Tchrakian is all about the business side — building something of your own while raising a family, staying true to yourself online, and tuning out the noise. Yvonne shares where her confidence comes from (her Irish parents' work ethic, a childhood in sport, being told big things were possible), why she's resisted "automate everything" advice in favour of keeping community and accountability at the heart of her 21-day manifestation challenge, and how she handles online negativity while staying authentic rather than playing the comparison game. Her journey — from law firms to a high-level in-house role, to creating gratitude and manifestation products after losing her baby, to going full-time in business after redundancy — is proof that purpose can come from the hardest places. We close on consistency over perfection, spending money early in business, and why sleep matters more than hustle. Catch part one first if you haven't already — this one builds on it. Timestamps: 00:00 Welcome and guest intro 01:44 Early years and work ethic 04:32 Sport discipline and big dreams 07:20 Authenticity over business blueprints 10:08 Community vs digital products 12:38 Handling social media hate 18:19 Boundaries and staying authentic 23:23 Not for everyone mindset 28:08 Building a positive online community 29:15 No shade content and competition 31:05 Compete With Yourself 31:44 Stop Spending Early 32:36 Real Beats Perfect 35:43 Consistency Over Perfection 36:41 Slow Social Growth 38:36 Lawyer To Manifesting 41:03 Gratitude Through Grief 42:56 Redundancy And Pivot 48:50 Mom Guilt And Freedom 56:16 Sleep Over Hustle 59:37 January Challenge Wrap Links & Resources: Instagram - Yvonne Tchrakian 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 hereIf 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

    #172 - Building a Business, Manifesting, and Motherhood: Yvonne Tchrakian on Confidence, Authenticity, and Handling Online Negativity

  8. Jun 30 ·  Video

    #171 - Women in Business: Identity Shifts, Self-Belief & Imposter Syndrome

    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

    #171 - Women in Business: Identity Shifts, Self-Belief & Imposter Syndrome
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About

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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