KFIT Mind & Body Podcast

Katie Miller

Join host Katie as she dips her toes into the world of podcasting. From her experience as a Personal Trainer, Self Development Coach and Business Owner, Katie continues to empower women by showing up as her real, raw, vulnerable and authentic self. Starting from her dark office, a blank wall and a pair of airpods running on low battery this podcast is your safe space, where we talk all things women's health, fitness and mindset. Real talk. Womens talk.

  1. 2d ago

    Bye For Now But Not Forever

    Episode 84 is a very different episode from the ones I’m used to recording, and one that comes with a lot of emotion. As we approach the two year anniversary of the KFITMind and Body Podcast, I’m finding myself in a season of life that looks very different from the one I originally imagined. I’m in the final trimester of my pregnancy, preparing to welcome my second little girl into the world, and navigating some significant life changes along the way. When I first planned this pregnancy, I had every intention of continuing the podcast through pregnancy, birth, and those first few months of life with my newborn. I wanted to keep showing up, sharing stories, having conversations, and creating a space for women to feel safe, heard, seen, understood, and connected. But sometimes, life doesn’t go to plan. And sometimes, the season you’re in calls for something different. After a lot of thought and reflection, I’ve made the decision to take a step back from the podcast for now. Right now, my heart is telling me to slow down, turn inward, and focus on what matters most in this season of my life: motherhood, my two beautiful girls, and creating space to be present for them and for myself. I want to give myself permission to step into this next chapter without the pressure of constantly showing up, creating, producing, and pouring into others. Instead, I want to pour that energy back into my own little family. And while this decision hasn’t been an easy one, I know it’s the right one for me right now. The KFIT Mind and Body Podcast will be taking a pause, and the episodes will be here waiting for you when I’m ready to return. I’m so incredibly grateful to every single one of you who has listened, shared an episode, sent me a message, connected with a guest, or allowed this podcast to become part of your own journey over the past two years. What started as an idea, a blank wall, no podcast notes and a pair of air pods running on low battery, has grown into something I’m so proud of, and I will always be thankful for the conversations, stories, connections, and women who have been part of it. Sometimes the most powerful thing we can do is give ourselves permission to pause. Thank you for being here. Thank you for listening. And thank you for being part of this chapter. I’ll see you when I’m ready for the next one. This isn’t goodbye forever. It’s simply bye for now. Much love, health & happiness, Katie x This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk. If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more.  @kfitmindandbody www.kfitmindandbody.com Sponsor: East Coast Supplements Huntlee Shop 1/5 Winepress Road, Branxton NSW 2335 https://eastcoastsupplements.com

  2. Oct 27

    Three Kids, Medical School & One BIG Dream

    What happens when you’re a mum of three young children, juggling family life, marriage and all the responsibilities that come with motherhood, and you decide to chase a dream that completely changes the direction of your life? You do it anyway. In episode 83, I sit down with Jess, an incredible woman who made the decision at 31 years old, with two children under the age of three, to head to university and pursue a career in medicine. Because who says you have to have your life figured out in your twenties? Who says becoming a mum means putting your own dreams on hold? And who says you can’t start again, challenge yourself and create a completely different future, even when life is already full? We dive into what inspired her to make such a significant career change, the realities of studying medicine while raising three young children, and what it really takes to pursue something big when you have so many other people depending on you. But this conversation goes far beyond becoming a doctor... We explore the mental and emotional challenges of balancing motherhood, marriage, career and personal wellbeing, the sacrifices that come with pursuing a big dream, and how to continue showing up for yourself while showing up for everyone else. Because as women, it’s so easy to become consumed by the roles we play and the responsibilities we carry that we forget we’re still allowed to have dreams of our own. You don’t have to wait until your children are older. You don’t have to wait until life is less busy. You don’t have to wait until you feel completely ready. You can be a mum and still have ambitions. You can love your family and still want something for yourself. You can be grateful for the life you’ve built and still want to grow into a new version of yourself. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk. If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more.  @kfitmindandbody www.kfitmindandbody.com Sponsor: East Coast Supplements Huntlee Shop 1/5 Winepress Road, Branxton NSW 2335 https://eastcoastsupplements.com

  3. Oct 18

    Why Your Not Seeing Results

    Have you ever felt like you’re doing all the right things, putting in the effort, trying to stay consistent, but you’re still not seeing the results you want? You’re training, trying to eat better, setting goals and promising yourself that this time will be different, yet somehow you find yourself back at square one. In episode 82, we are talking about why you might not be seeing the results you’re working so hard for, and why the answer isn’t always to train harder, eat less or push yourself further. We’re breaking down some of the common habits, behaviours and mindset patterns that can keep women stuck in the same cycle, from unrealistic expectations and inconsistency to comparison, all or nothing thinking and constantly jumping from one approach to another. Because sometimes, the problem isn’t that you’re not trying hard enough. It’s that you’re trying to do too much, expecting too much too soon, or following a plan that simply doesn’t fit your life and goals. In this episode, we explore: ✨ Why your expectations might be holding you back. ✨ The difference between being inconsistent and being incapable. ✨ Why doing more isn’t always the answer. ✨ How your nutrition, recovery, sleep and stress can influence your progress. ✨ Why constantly changing your goals can keep you stuck. ✨ The trap of comparing your progress to someone else’s. ✨ How to stop relying on motivation and start building sustainable habits. ✨ Why one missed workout or one meal doesn’t mean you’ve failed. ✨ The importance of measuring progress beyond the number on the scales. ✨ How to define what results actually mean to YOU. You deserve to build a relationship with fitness, food and your body that feels sustainable, empowering and enjoyable, rather than something that leaves you constantly feeling like you’re not doing enough. So, if you’ve been feeling frustrated with your progress, this episode is your reminder to pause, reassess and ask yourself what you really need to move forward. Because the goal isn’t just to get results. It’s to create a lifestyle that allows you to maintain them. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk. If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more.  @kfitmindandbody www.kfitmindandbody.com Sponsor: East Coast Supplements Huntlee Shop 1/5 Winepress Road, Branxton NSW 2335 https://eastcoastsupplements.com

  4. Oct 11

    Guided Breathwork | Coming Back To Yourself

    Take a moment to pause, breathe and come back to yourself. In this guided breathwork session, episode 81, I invite you to step away from the noise, the expectations and the constant doing and simply give yourself permission to be. Breathwork can be a powerful way to connect with your body, release built up emotions and stress, calm the nervous system and create space to slow down and reconnect with what you need. You don’t need to be good at meditation. You don’t need to know what you’re doing. You simply need a quiet space, a comfortable position and a willingness to breathe. Throughout this session, I’ll guide you through your breath while creating space for you to turn inward, notice what your body is holding and let go of whatever you no longer need to carry. This session may be helpful if you are feeling: • Overwhelmed or overstimulated • Stressed or mentally exhausted • Disconnected from yourself • Emotionally full or heavy • Like you need to slow down and reset • In need of some quiet time for yourself Find somewhere comfortable where you won’t be disturbed, put your phone down, close your eyes if that feels safe, and allow yourself to simply follow the guidance. There is nowhere you need to be and nothing you need to achieve. Just breathe. Just be. And give yourself permission to come back to yourself. A gentle reminder: Breathwork can bring up physical and emotional sensations. Always listen to your body and stop if you feel uncomfortable, dizzy or unwell. If you are pregnant or have any medical conditions, please seek appropriate professional guidance before participating in breathwork. Take what you need from this session, and leave the rest. You deserve time to pause, too. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk. If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more.  @kfitmindandbody www.kfitmindandbody.com Sponsor: East Coast Supplements Huntlee Shop 1/5 Winepress Road, Branxton NSW 2335 https://eastcoastsupplements.com

  5. Oct 4

    How To Stop Abandoning Yourself

    What if, somewhere along the way, you’ve become so focused on not being abandoned by other people that you’ve started abandoning yourself? In Episode 80, we unpack what self abandonment actually looks like and how it can show up in everyday life; particularly through people pleasing, over giving, a lack of boundaries, over explaining and constantly putting everyone else’s needs before your own. We also discuss how self abandonment isn’t always obvious. Sometimes it’s the small moments where you ignore your intuition, silence your feelings, push through exhaustion, accept things that don’t feel right or convince yourself that your needs can wait. It’s time to stop abandoning yourself to keep everyone else comfortable. You matter too. You are worth it and you are enough. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk. If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more.  @kfitmindandbody www.kfitmindandbody.com Sponsor: East Coast Supplements Huntlee Shop 1/5 Winepress Road, Branxton NSW 2335 https://eastcoastsupplements.com

  6. Sep 27

    I'm Calling Quits

    No, I’m not quitting my business... I’m quitting the version of me that believes I have to keep pushing through no matter what. Recently, I made the decision to cancel three big business events. And that is something the old version of me would have found incredibly difficult. I would have pushed through. I would have shown up. I would have worried about letting people down. I would have put everyone else’s needs before my own and told myself I could deal with how I was feeling later. But this time, I chose differently. In episode 79, I discuss how life outside of my business is currently anything but normal. I’m pregnant, navigating a lot of personal and family circumstances, and I’ve reached a point where my cup is completely overflowing. And the truth is, I don’t have anything left to give. I can’t continue showing up as though everything is fine when it isn’t. So, for once, I chose myself. And the biggest sign of growth? I don’t feel guilty about it. I’m getting real about people pleasing, the pressure we put on ourselves to keep showing up, and the uncomfortable process of learning that saying no doesn’t mean you’ve failed someone. Sometimes prioritising yourself isn’t selfish, it’s self-respect. If you’re someone who constantly pushes through, struggles to say no, feels responsible for everyone else’s feelings or finds it incredibly difficult to put yourself first, this episode is for you. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk. If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more.  @kfitmindandbody www.kfitmindandbody.com Sponsor: East Coast Supplements Huntlee Shop 1/5 Winepress Road, Branxton NSW 2335 https://eastcoastsupplements.com

  7. Sep 13

    Two Pregnant Women, One Big Reality Check

    Pregnancy… the magical, glowing, blissful experience we’re all told to expect, right? Well jokes on us but not quite! In episode 78, I’m joined by one of my clients Kailee, who just happens to be 21 weeks pregnant, due only a few days apart from me. After both having a really rough first trimester, we found ourselves laughing about just how unglamorous, uncomfortable and downright bizarre pregnancy can be and of course I decided we needed to talk about it. This episode is a very real, very unfiltered conversation between two pregnant women who are currently in the thick of it. We’re talking about the nausea, exhaustion, weird symptoms, body changes, emotional rollercoasters, exercise, expectations, and all of the things nobody really prepares you for when you find out you’re growing a human. Because pregnancy isn’t always glowing skin, cute bumps and magical moments. Sometimes it’s feeling completely exhausted, crying over absolutely nothing, being repulsed by foods you used to love, wondering if you’ll ever feel like yourself again and counting down the minutes until you can go to bed. And that’s okay. This episode is a reminder that you can be incredibly grateful for your baby and still find pregnancy really, really hard. You can love your growing baby and not love every moment of pregnancy. You can feel excited, overwhelmed, emotional, exhausted and grateful, sometimes all in the same day. If you’re pregnant, have been pregnant, are thinking about becoming pregnant, or simply want to hear two women have a very honest and funny conversation about what pregnancy is actually like, grab a cuppa, settle in and have a laugh with us. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk. If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more.  @kfitmindandbody www.kfitmindandbody.com Sponsor: East Coast Supplements Huntlee Shop 1/5 Winepress Road, Branxton NSW 2335 https://eastcoastsupplements.com

  8. Sep 6

    5 Emotional Coaching Strategies For Your Child

    What if your child’s big emotions aren’t something you need to stop or fix but an opportunity to connect, teach and help them develop the skills they’ll carry into adulthood? In Episode 77, we discuss The Gottmans Emotional Coaching Framework which is "The Five Emotional Coaching Strategies for Your Child". These 5 strategies are practical, research informed tools to help you respond to your child’s emotions with greater understanding, connection and confidence. Children aren’t born knowing how to regulate their emotions, communicate what they’re feeling or know how to navigate disappointment and frustration. These are skills they learn through relationships, modelling and repeated experiences. The goal isn't to raise children who never experience anger, sadness, frustration, jealousy or disappointment. The goal is to raise children who eventually learn: "I can feel this feeling, I can understand it, communicate it and get through it". You can find the 5 EMOTIONAL COACHING STRATEGIES via the link below: https://canva.link/w47jz1davnem8iw Please note this episode is educational and is not a substitute for individual professional parenting, psychological or therapeutic advice. This is the KFIT Mind & Body Podcast. Real Talk, Womens Talk. If you enjoyed this episode please be sure to leave us a review on our Spotify & Apple Podcast Channel! Sharing your feedback allows us to come back for more.  @kfitmindandbody www.kfitmindandbody.com Sponsor: East Coast Supplements Huntlee Shop 1/5 Winepress Road, Branxton NSW 2335 https://eastcoastsupplements.com

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Ratings & Reviews

2.3
out of 5
3 Ratings

About

Join host Katie as she dips her toes into the world of podcasting. From her experience as a Personal Trainer, Self Development Coach and Business Owner, Katie continues to empower women by showing up as her real, raw, vulnerable and authentic self. Starting from her dark office, a blank wall and a pair of airpods running on low battery this podcast is your safe space, where we talk all things women's health, fitness and mindset. Real talk. Womens talk.

Information

  • Creator
    Katie Miller
  • Years Active
    2025 - 2026
  • Episodes
    84
  • Rating
    Explicit
  • Copyright
    © Katie Miller
  • Show Website
    KFIT Mind & Body Podcast