The Kate Hamilton Podcast

Ever gone all in on a goal, changed everything overnight, then crashed and burned a few weeks later? You’re not lazy and you’re not broken. You just went too fast.
In this episode, I’m talking about why we rush our goals. It’s often to escape something that feels uncomfortable, like shame, financial stress or loneliness. That urgency leads straight to overwhelm, quitting and a fast trip back to the comfort zone.
We cover the comfort zone, the growth zone and the cliff of overwhelm, and why real growth needs time, repetition and space to step into a new identity. I share my own gradual shift from teacher to health, fitness and business coach, and why your past experience is never wasted. We also talk about why a failed attempt means tweak the approach, not abandon the goal, and how to shrink your actions into baby steps and stack them onto routines you already have. Plus, the lily pad riddle and why compounding progress is so powerful.
Your dream is valid. It just needs time, consistency and a smaller first step than you think.
I’m also sharing a free baby steps tracker to help you put this into action. And if you want support, you can find out more about NourisHer coaching and LeadHer business mentorship at the links below.
Timestamps
00:00 Why We Rush Goals
03:26 Instant Culture Trap
06:29 Growth Needs Time
10:12 Identity And The Process
11:58 Kate’s Identity Shift
21:44 Your Dream Is Valid
25:04 Comfort Zone Cliff
30:36 Baby Steps Blueprint
36:16 Make Steps Tiny
39:04 Compounding Lily Pads
43:26 Final Takeaways
44:05 Free Baby Steps Tracker
45:08 Wrap Up And Ways To Work
Links & Resources:
Baby Steps Tracker here
Apply for LeadHer business mentorship here
Apply for NourisHer health & fitness coaching here
Subscribe to my weekly coaching newsletter here
Access my FREE calorie calculator here
Connect with me on Instagram here
Connect with me on Facebook here
Connect with me on TikTok here
Connect with me on YouTube here
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
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Comparison steals your joy. It chips away at your self-belief, your gratitude and how satisfied you feel with your own life.
In this solo episode, I’m talking about where comparison actually starts. I share how my own body image was shaped growing up by the media’s obsession with looks, money and popularity. We also look at how diet culture, capitalism and the influencer industry keep you comparing, and why social media is “free”: you’re the product, and your attention is what’s being sold.
I also share how to scroll with intention, skip what makes you feel rubbish and unfollow what triggers comparison.
Healthy, beautiful and successful don’t have one look. They have an energy, and it comes from being authentic. So reconnect with your spark, follow your joy, take the baby steps even when you’re scared, and stop being so hard on yourself.
If this one resonated, share it with a friend who needs to hear it. You can also download my free mental block workbook and find out more about my coaching and mentorship programmes.
Timestamps
00:00 Welcome and Overview
01:03 Comparison Steals Joy
02:11 Where Comparison Starts
03:17 Media and Body Image
06:36 Magazines and Celebrity Culture
09:44 Social Media Upsides
12:09 Influencer Economy Explained
13:12 You Are the Product
16:06 Scroll With Intention
20:51 Stop Comparing Online
22:23 Authenticity Has Energy
23:45 One in 400 Trillion
25:43 Follow Joy Not Fear
28:57 Find Your Spark Questions
29:47 Fear and Judgment
33:04 Baby Steps Forward
34:48 Focus On Joy Daily
36:45 Life Growth and Gratitude
39:34 Let Your Spark Shine
40:21 Wrap Up and Resources
Links & Resources:
Mental Blocks workbook here
Apply for LeadHer mental performance coaching here
Apply for NourisHer health & fitness coaching here
Subscribe to my weekly coaching newsletter here
Access my FREE calorie calculator here
Connect with me on Instagram here
Connect with me on Facebook here
Connect with me on TikTok here
Connect with me on YouTube here
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Ever feel like you’re doing all the things, ticking all the boxes, and still feeling a bit flat? That’s what we’re talking about today.
In this episode, I’m getting into values. They’re not goals. They’re what matters most to you, and when you lose touch with them, you lose touch with your spark, that gut feeling that tells you what’s right for you. When life gets busy and reactive, that’s when the anxiety, the discontent and the coping behaviours creep in (the numbing, the guilt, and round and round we go).
I’m also sharing my own story: the anxiety, the weekend drinking, my 15 years as a teacher, and how COVID made me stop and look at my life. That led me into fitness and nutrition and then into building an online business. But when the business grew fast, I ended up stressed and disconnected from the very things I’d built it for. So I scaled back to one-to-one coaching to realign with my core values: freedom, health and connection.
I also share some of the research on why living in line with your values (and affirming them) is linked to better wellbeing and lower stress, and I’ll guide you through a reflection on your under-eight self. A small pause before a decision, and one choice that lines up with what matters to you, can change how your whole day feels.
I’ve also put together a 25-minute values workshop for you. You can download it below, so grab a cuppa and give yourself the time.
If you want to work with me, you can find out more about LeadHer business mentorship and NourisHer coaching below.
Timestamps
00:00 Welcome and Why Values Matter
02:00 What Values Really Are
03:31 Gut Feeling and Your Spark
05:33 Life Responsibilities and Losing Yourself
07:23 Gratitude Versus Wanting More
11:50 The Numbing and Guilt Cycle
13:16 My Story: Reactive Living to Anxiety
20:15 COVID Reset and Finding Purpose
25:21 Success Without Values Feels Empty
30:25 My Core Values in Practice
34:36 Research and Reconnecting With Younger You
38:59 Values Workshop and Next Steps
43:44 Final Thoughts and Outro
Links & Resources:
Values Workshop here
Apply for LeadHer business mentorship here
Apply for NourisHer health & fitness coaching here
Subscribe to my weekly coaching newsletter here
Access my FREE calorie calculator here
Connect with my Kate Hamilton Business Instagram here
Connect with Kate Hamilton Business Facebook here
Connect with my Kate Hamilton Health Instagram here
Connect with Kate Hamilton Health Facebook here
Connect with me on TikTok here
Connect with me on YouTube here
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

You can read all the books, do all the mindset work and still feel like a fraud the minute you step up. If that’s you, this one’s for you.
I sat down with psychotherapist Susanna Sweeney, who has 35 years’ experience (25 of them in trauma). She now helps professionals clear anxiety, low self-worth, imposter syndrome, shame and fears like public speaking, by getting to the root fast through the body and the senses.
We talk about:
How early experiences and cultural conditioning create “faulty childhood programming” that keeps your stress response switched on
Why talk therapy, CBT and coaching can leave you understanding the problem but still feeling it
Susanna’s own story, growing up in East Berlin, and her breakthrough with her own anxiety and imposter syndrome
Psychosensory tools like EMDR and Havening, and how touch and eye movements signal safety to the brain’s limbic system
How all of this shows up in business, parenting, health and everyday life
Why this work can even shift things like weight loss and self-worth
Susanna has a guide with a quiz to help you see where you’re at. You can reach her at info@repairparenting.com for workshops and support.
Timestamps
00:00 Meet Susanna Sweeney
02:49 Her Trauma Informed Methods
06:46 Talk Therapy vs Body First
10:02 When Understanding Isnt Enough
12:45 Susannas East Berlin Story
16:21 Imposter Syndrome Breakthrough
19:55 Psychosensory Tools Explained
29:00 Touch Safety And Childhood
33:37 Parenting Repair And Rewiring
36:42 What Havening Looks Like
37:41 Havening Touch Zones
38:51 Eye Movements Explained
39:50 Why Touch Calms Brain
41:37 Imposter Syndrome Roots
47:09 Weight Loss And Self Worth
50:40 Clearing Childhood Programming
55:52 Beyond Trauma Labels
01:00:49 Cultural Conditioning Notions
01:02:19 Reparenting Method And Resources
01:06:28 Final Thanks And Next Steps
Links & Resources:
Email - Susanna Sweeney info@repairenting.com
Susanna Sweeney repairenting guide here
Apply for LeadHer business mentorship here
Apply for NourisHer health & fitness coaching here
Subscribe to my weekly coaching newsletter here
Access my FREE calorie calculator here
Connect with my Kate Hamilton Business Instagram here
Connect with Kate Hamilton Business Facebook here
Connect with my Kate Hamilton Health Instagram here
Connect with Kate Hamilton Health Facebook here
Connect with me on TikTok here
Connect with me on YouTube here
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

If tax gives you a knot in your stomach, this one’s for you.
I sat down with John Richardson, The Startup Accountant, to talk about taking the anxiety out of money by getting ahead of tax and compliance instead of hoping it sorts itself out.
We cover:
Sole trader or limited company, and when incorporating becomes tax-efficient
How to put money aside for tax with a standing order or a separate profit account
Why you need to know your numbers every month
Simple systems for receipts, invoices and subscriptions that make year-end and VAT easy
Allowable expenses, including clothing and home office boundaries
The VAT threshold and how it affects your pricing
What a Revenue audit can involve
Want to work with John? Head to his Instagram to book a 15-minute call and find out about his eight-week profit challenge.
Timestamps
00:00 Welcome and Guest Intro
01:34 Episode Topics Overview
04:58 Starting Out and Tax Anxiety
08:25 Compliance and Business Risks
14:02 Finding the Right Accountant
15:47 Social Media Money Myths
18:05 Profit Accounts and Knowing Numbers
22:46 How Much to Save for Tax
28:59 Stay Ahead of Deadlines
31:29 Receipts Systems and Expense Mindset
37:18 Allowable Expenses Basics
38:15 Allowable Work Expenses
39:23 Home Office Boundaries
40:48 Clothing Dual Purpose Rules
42:58 Sole Trader Or Company
46:28 When Limited Makes Sense
49:54 VAT Threshold Reality Check
51:53 Receipts And Recordkeeping
55:36 Revenue Audit Breakdown
57:37 Penalties And Bank Freezes
01:02:39 Profit Challenge And Planning
01:06:57 Quick Expense Wins
01:08:57 Wrap Up And Next Steps
Links & Resources:
Instagram - John Richardson here
Apply for LeadHer business mentorship here
Apply for NourisHer health & fitness coaching here
Subscribe to my weekly coaching newsletter here
Access my FREE calorie calculator here
Connect with my Kate Hamilton Business Instagram here
Connect with Kate Hamilton Business Facebook here
Connect with my Kate Hamilton Health Instagram here
Connect with Kate Hamilton Health Facebook here
Connect with me on TikTok here
Connect with me on YouTube here
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo