The Reset Room

Dee Murphy
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Welcome to The Reset Room with Dee Murphy. This is your space to step back, tune in, and get honest about what you need - not what you think you should be doing. We will chat mindset, fitness, nutrition, and the small daily habits that create real results. Expect straight-talk support, practical guidance, and tools that work in a busy life - not a “perfect plan” that no one actually lives by! Whether you’re navigating life transitions, elevating your fitness, reshaping your mindset, or simply seeking clarity and calm in the chaos, this podcast is for you. Together we’ll unpack transformative conversations, share actionable tools and real life stories to help you reset your habits, refine your mindset and elevate your strength, energy, and confidence! No perfection. No “all-or-nothing” bullsh*t! Practical tools for real life - and the reminder that resetting isn’t starting over - it’s moving forward stronger! Take a seat - you’re in the right room!

  1. EP13 - Thyroid, Hormones & Real Health with Michelle Scanlon, The Vital Sign Nutritionist

    1 NGÀY TRƯỚC

    EP13 - Thyroid, Hormones & Real Health with Michelle Scanlon, The Vital Sign Nutritionist

    In this episode, I sit down with Michelle Scanlon, a nutritionist who specialises in women’s health, with a particular focus on thyroid health and hormonal balance. Michelle shares her journey from working in finance to becoming a nutritional therapist, a path that was shaped by her own personal health challenges. We talk about the common signs of hormonal imbalance, how important it is for women to truly understand their blood work, and why community support plays such a powerful role in women’s health journeys. Michelle highlights the importance of building strong foundational habits and challenges common misconceptions around hormonal health, encouraging a more personalised and individual approach to wellness. We also dive into the importance of relatability in health and wellness, especially for women navigating different life stages. Together, we explore often overlooked hormonal changes, the power of self compassion, and the real, transformative impact this work can have on women’s lives. Our conversation centres around building trust and genuine connection in coaching relationships, embracing imperfections as opportunities for growth, and sharing practical, accessible health tips - from the benefits of getting natural light daily to the value of supportive, meaningful touch. Chapters 00:00 Introduction to Women's Health and Personal Journey 01:14 Transition from Finance to Nutrition 03:01 Personal Health Challenges and Thyroid Diagnosis 06:33 Finding Solutions and Nutritional Therapy 08:03 Common Signs of Hormonal Imbalance 09:30 Understanding Blood Work and Health Markers 11:22 The Importance of Community Support 12:14 Starting the Journey to Health 17:19 Foundational Habits for Health 21:30 Misconceptions in Hormonal Health 23:28 Finding the Right Practitioner 24:21 The Power of Relatability 25:58 Understanding Hormonal Changes 28:58 The Importance of Self-Compassion 30:37 Transformative Impact on Women's Lives 32:51 Building Trust and Connection 36:24 Learning from Imperfections 40:42 Simple Tips for Health and Wellness

    43 phút
  2. EP 12: Coughs, Career Moves & Cardio: The Ultimate Balancing Act

    18 THG 2

    EP 12: Coughs, Career Moves & Cardio: The Ultimate Balancing Act

    In this episode of The Reset Room, I share what it’s been like navigating a chaotic start to the year while juggling family sickness and training for HYROX. I open up about the challenges of traveling solo, the excitement and nerves of stepping into a new role in sports nutrition, and how I’m learning to find more balance in the middle of a busy season of life. I reflect on my experience competing at the HYROX event in Bilbao - the highs, the tough moments, and the lessons I took away from it all. More than anything, this episode is a reminder that life doesn’t always go to plan, and managing expectations is part of the process. Through it all, I’m focusing on adaptability, personal growth, and remembering to enjoy the journey, even when things feel messy. Chapters 00:00 Navigating Chaos: Sickness and Training Challenges 02:52 The Solo Journey: Empowerment Through Travel 05:48 Embracing New Roles: Transitioning to Sports Nutrition 09:05 Finding Balance: Juggling Work, Family, and Fitness 11:51 Growth and Learning: Lessons from HYROX 15:14 The Reality of Life: Managing Expectations and Pressures

    20 phút
  3. EP 11: Coaching, Consistency & Cutting Through the Chaos with Andy Hickey Fitness

    14 THG 2

    EP 11: Coaching, Consistency & Cutting Through the Chaos with Andy Hickey Fitness

    In this episode, I sit down with Andy Hickey Fitness, a fellow Kilkenny Coach for a really engaging conversation about our journeys in the fitness coaching industry. Andy shares how he first got started in the fitness world, what drew him into coaching, and how his approach has evolved over the years through experience working with real people. We chat about the shift in coaching styles, the balance between online and in-person training, and the huge impact social media has had on fitness culture today. One of the biggest themes throughout the episode is why fitness and health don’t need to be overcomplicated. We talk about how easy it is to get overwhelmed by conflicting advice, trendy workouts, and unrealistic expectations, and why sticking to the basics with training, nutrition, and lifestyle habits is often what brings the best long-term results. We also dive into the importance of balance — not just in training, but in life. We discuss how recovery, sleep, consistency, and realistic routines play a massive role in progress, and why sustainable habits will always beat extremes. Overall, this episode is all about simplifying health, cutting through the noise, and finding an approach to fitness that actually fits into real life. Chapters 00:00 Introduction to Coaching Journeys 02:32 The Evolution of Fitness Coaching 04:56 Navigating Online Coaching Post-COVID 08:19 The Balance of Training Disciplines 10:57 The Simplicity of Fitness and Nutrition 13:49 The Noise of Social Media in Fitness 17:42 The Changing Landscape of Fitness Culture 21:23 Future Plans and Community Growth 29:01 Navigating Menopause in Fitness Coaching 31:31 The Importance of Sleep for Health 40:31 Finding Balance in Training 43:42 Evolving Definitions of Health 47:13 Rapid Fire Round: Insights and Preferences

    55 phút
  4. EP10: “I’m 'Good' All Day… Then Night Happens” - Why Your Nutrition Falls Apart at Night

    20 THG 1

    EP10: “I’m 'Good' All Day… Then Night Happens” - Why Your Nutrition Falls Apart at Night

    If you feel like your nutrition is on track all day and then falls apart in the evening, this episode is for you. In this episode, I break down why night time overeating has very little to do with willpower and much more to do with what’s happening earlier in the day. I explain how under-eating, decision fatigue, and using food as a way to decompress can all contribute to feeling out of control around food at night. I also share practical, realistic strategies to help you feel more settled in the evenings - from eating enough during the day and prioritising protein, to planning ahead and creating structure that actually supports you. The goal isn’t to stop eating at night, but to stop feeling guilty, reactive, or out of control around food. This episode will help you understand your patterns, reduce the all-or-nothing mindset, and build a calmer, more consistent relationship with food , especially in the evenings. Chapters00:00 Introduction to Nighttime Overeating01:28 Understanding the Causes of Nighttime Eating03:50 The Role of Protein in Satiety06:30 Decision Fatigue and Meal Planning09:29 Emotional Triggers and Comfort Eating12:12 Creating Structure to Combat Overeating14:29 Practical Steps to Overcome Nighttime Snacking17:07 Conclusion and Key Takeaways

    17 phút
  5. EP9: Strong, Fuelled & Informed: Performance Nutrition in Elite Sport and Real Life with Amy McGuire

    14 THG 1

    EP9: Strong, Fuelled & Informed: Performance Nutrition in Elite Sport and Real Life with Amy McGuire

    In this episode, Dee chats with Amy McGuire, a performance nutritionist working across elite sport and Education. In this episode we discuss her journey into nutrition and sport, the challenges of balancing work and family life, and the importance of proper nutrition for athletes. We also explore common mistakes athletes make regarding their diet, the significance of low energy availability, and how to navigate misinformation in nutrition. Amy shares insights on working with male athletes, the pressure on postpartum women, and practical advice for athletes training at different times of the day. The conversation concludes with rapid-fire questions, highlighting Amy's personal approach to nutrition and exercise. Chapters 00:00 Introduction to Amy McGuire 01:04 Amy's Journey into Nutrition and Sport 04:39 Balancing Work and Family Life 08:14 Working with the Tipperary Team 10:30 Understanding Low Energy Availability 13:34 Common Fuel Mistakes in Athletes 16:10 Balancing Evidence-Based Nutrition with Real Life 22:18 Nutritional Advice for Early Morning vs Evening Training 24:10 Navigating Misinformation in Nutrition on Social Media 26:02 Navigating Food Misinformation 28:15 The Role of Processed Foods in Diet 29:44 Understanding Nutrition Trends 31:36 The Impact of Marketing on Female Supplements 34:20 Addressing Postpartum Pressures 37:32 The Importance of Recovery in Postpartum Fitness 39:37 Rapid Fire Nutrition Tips

    47 phút
  6. EP 8: What NOT To Do in January (And How to Actually Reset Without Burning Out)

    7 THG 1

    EP 8: What NOT To Do in January (And How to Actually Reset Without Burning Out)

    In this episode of The Reset Room, I talk about what January is really for - and what it isn’t. I explain why chasing drastic change, punishing your body after a social and indulgent December, or trying to overhaul your entire life in one month usually backfires. We look at the mindset shifts needed to move away from all-or-nothing thinking and toward a more balanced, sustainable approach to training, nutrition, and routine. The focus is on building habits you can maintain beyond January, not quick fixes that don’t last! Chapters 00:00 Welcome to the Reset Room 02:13 Redefining January: A Foundation Month 04:49 Avoiding the January Guilt Trap 06:53 The Comparison Trap: Focus on Your Journey 09:57 The All or Nothing Mindset 13:02 Building Sustainable Habits 15:07 Choosing the Right Program for You

    18 phút
  7. EP7: From “I Hate PE” to “What’s Your PB?” with Coach Abbie Ryan

    15/12/2025

    EP7: From “I Hate PE” to “What’s Your PB?” with Coach Abbie Ryan

    Summary In this episode, Dee Murphy interviews Abbie Ryan, a personal trainer and Hyrox enthusiast - She also happens to my cousin! We discuss Abbie's journey into fitness coaching, her experiences with Hyrox competitions, and the evolution of the fitness industry, particularly regarding women's strength training. The conversation emphasises the importance of balancing cardio and strength, building healthy habits, and the mental health benefits of exercise. Abbie shares insights on coaching women, the significance of planning meals and workouts, and the shift towards performance-focused training. In this engaging conversation, we delve into the importance of establishing a morning routine, finding personal motivation for fitness, and embracing the present moment. We also discuss the significance of consistency in training, the value of home workouts, and the dangers of overcomplicating fitness routines. The conversation also touches on the importance of sleep for performance, the realities of social media in fitness, and offers practical tips for aspiring coaches and those preparing for Hyrox events. Overall, the discussion emphasises personal growth, self-compassion, and the unique journey each individual takes in their fitness endeavours. Keywords fitness, coaching, high rocks, strength training, women empowerment, personal training, health, wellness, cardio, nutrition, fitness, motivation, health, mindset, training, consistency, workouts, personal growth, coaching, hyrox Chapters 00:00 Experiences with High Rocks 05:40 Training Insights and Mistakes 08:54 Evolution of the Fitness Industry 11:44 The Importance of Balance in Training 14:30 Embracing Weight Training Across Ages 14:58 Embracing Strength Training for Women 20:04 Balancing Fitness and Nutrition 23:48 Finding Personal Motivation 28:48 Consistency Over Comparison 29:18 Starting Small and Simplifying Fitness 30:48 The Reality of Social Media and Fitness 31:17 Quick Fire Round: Favorites and Training Insights 32:17 Improving Performance Through Habits 33:10 Unpopular Fitness Opinions and Misconceptions 34:06 The Importance of Consistency in Training 36:19 Mindset Tips for Fitness Enthusiasts 37:56 Coaching Insights and Community Support 40:01 High Rocks Tips for Beginners 41:50 Personal Reflections and Closing Thoughts

    46 phút
  8. EP6: How to enjoy a social Christmas without feeling like you’re starting from scratch in January

    08/12/2025

    EP6: How to enjoy a social Christmas without feeling like you’re starting from scratch in January

    Summary In this episode, we are chatting all things silly season - how to navigate the Christmas period without guilt or restriction, emphasising the importance of mindset, practical strategies for maintaining health and fitness, and the need to enjoy the festive season while being mindful of choices. During this time, focus on consistency rather than perfection and embrace the season without the burden of food guilt. Takeaways December isn't the problem; all-or-nothing thinking is. Aim to maintain rather than lose weight during December. One meal never derails you; it's about the following days. Focus on consistency over perfection during the holidays. Food guilt is optional; own your choices and move on. You can say no to social events without feeling guilty. Structure is key to maintaining habits in December. Enjoy the festive foods without overindulging. Mindful eating can help navigate holiday temptations. It's only a week of indulgence; maintain good habits leading up to it. Chapters 00:00 Navigating the Silly Season: Introduction to Christmas Challenges 02:50 Mindset Shifts: Overcoming All-or-Nothing Thinking 05:58 Practical Strategies for Staying on Track 08:48 Indulgence vs. Guilt: Making Mindful Choices 12:02 Maintaining Structure and Balance During December 14:50 Embracing the Holiday Spirit Without Guilt

    18 phút
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Giới Thiệu

Welcome to The Reset Room with Dee Murphy. This is your space to step back, tune in, and get honest about what you need - not what you think you should be doing. We will chat mindset, fitness, nutrition, and the small daily habits that create real results. Expect straight-talk support, practical guidance, and tools that work in a busy life - not a “perfect plan” that no one actually lives by! Whether you’re navigating life transitions, elevating your fitness, reshaping your mindset, or simply seeking clarity and calm in the chaos, this podcast is for you. Together we’ll unpack transformative conversations, share actionable tools and real life stories to help you reset your habits, refine your mindset and elevate your strength, energy, and confidence! No perfection. No “all-or-nothing” bullsh*t! Practical tools for real life - and the reminder that resetting isn’t starting over - it’s moving forward stronger! Take a seat - you’re in the right room!

Thông Tin

  • Nhà sáng tạo
    Dee Murphy
  • Năm hoạt động
    2025 - 2026
  • Tập
    13
  • Xếp hạng
    Thô tục
  • Bản quyền
    © Dee Murphy