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In today's episode, we’re getting honest with no BS advice about supplements specifically, three popular ones we think are overrated and why. Before we dive in, we kick things off with a quick word of the year, a life update, and what’s been going on behind the scenes lately.  Then we break down supplements from a practical, evidence-based perspective cutting through marketing hype, influence...

This is the final episode of The Upgrade Series & it’s not a soft landing. It’s a call forward. After days of breaking down the habits, mindset shifts, environments, routines and standards required to upgrade your life, this episode is about the one thing that actually changes everything: taking action. In this final conversation, we bring the series home by talking about what it really looks...

So you've said you want 2026 to be your best year yet? Now it's time to raise your standards to the level of your goals to make that happen! In Episode 10 of The Upgrade Series, we dive into how to raise your standards and finally stop comparing your journey to everyone else’s. If you feel stuck, discouraged, or like you’ve been playing small, this episode is your turning point. Inside t...

Let’s be real, most people aren’t stuck because they lack talent, ideas or potential. They’re stuck because they’re terrified of being seen. In Episode 9 of The Upgrade Series, we’re talking about what it actually takes to back yourself in a world that’s quick to judge, scroll, screenshot and project. This episode is a permission slip to stop diluting yourself, stop second-guessing your voice, and...

A morning routine can make or break how you feel for the rest of the day, if you've got big goals in 2026, we would recommend starting here to set yourself up for success!  In Episode 8 of The Upgrade Series, we’re breaking down how to master your morning without the hectic 5am ice bath routines, unrealistic rules, or pressure to be perfect. This is about creating a morning that supports your...

Everyone wants results. The body. The confidence. The momentum. The growth. But very few people are willing to commit to the one thing that actually creates it all: consistency. In Episode 7 of The Upgrade Series, we’re breaking down why consistency isn’t about motivation, discipline hacks, or going “all in” for a week… It’s about becoming the kind of person who shows up even when it’s boring, inc...

In Episode 6 of The Upgrade Series, we break down how to eat for results , without overcomplicating your nutrition, stressing over every meal, or battling hunger all day long. This is about simple systems, consistency, and understanding how to fuel your body properly. Inside this episode you’ll learn: How to make high-protein, whole-food choices that keep you fuller for longer How to reduce decisi...

If there’s one upgrade that changes everything, it’s this one. In Episode 5 of The Upgrade Series, we’re talking about moving your body  not from a place of punishment, pressure, or aesthetics, but as a non-negotiable foundation for your energy, confidence, and mental resilience. Because when your body feels good, your standards rise. Your discipline sharpens. And suddenly, the version of you who...

In Episode 4 of The Upgrade Series, we’re breaking down how to think, act, and decide like the woman who already has everything you want. This is about identity, self-belief, and finally showing up as her not “one day,” but now. Inside this episode you’ll learn: - How to stop self-sabotaging and make decisions for your future self - What “becoming her” actually looks like in your daily actions - W...

Your environment is either supporting the version of you you’re trying to become or silently keeping you stuck. In Episode 3 of The Upgrade Series, we’re breaking down one of the most underrated success levers: your environment. Because no amount of motivation will override an environment that’s misaligned with where you’re going in 2026. We talk about the real impact of friendships, why some rela...

In Episode 2 of The Upgrade Series, we’re breaking down DISCIPLINE the real secret behind achieving what you want in your life, your habits, and your results. If you’ve ever felt stuck, inconsistent, or frustrated with your own follow through, this episode is your turning point. What to expect in this episode: - What discipline actually is (and what it absolutely isn’t) - How to build discipline e...

For the next 11 days, back to back , we’re dropping no-fluff episode every day designed to give you the framework to upgrade your life in 2026!! The Upgrade Series is about closing the gap between who you say you want to be and how you’re actually showing up. Discipline. Self-trust. Standards. Identity. Habits. Decision-making. Follow-through. Each episode builds on the last. No overwhelm. No “do...

In today’s episode, we dive deep into DISCIPLINE the real secret behind achieving what you want in your life, your habits, and your results. If you’ve ever felt stuck, inconsistent, or frustrated with your own follow through, this episode is your turning point. What to expect in this episode: - What discipline actually is (and what it absolutely isn’t) - How to build discipline even when you’re no...

In today’s episode, we’re diving into the REAL strategy behind growing your glute. Not the random workouts you saw online, and definitely not the 2 hour long glute workouts that don’t actually build muscle. We’re talking:  - The exercises that actually matter  - How to structure a session  - Why progressive overload is EVERYTHING  - The biggest mistakes stopping your booty growth  - Nutrition + re...

Today we’re cutting through the noise and getting you anchored back into who you are, what you want, and the level of focus required to actually get there. Consider this your mid-week recalibration, designed for you to come back and re-listen every time you're feeling off track!  More from us here: https://www.instagram.com/oiletstalk You can find Gemma here: https://www.instagram.com/coachge...

In today’s episode, we break down the tiny, almost effortless habits that create the biggest shift in your identity.   Becoming THAT girl isn’t about perfect routines, overpriced wellness trends or pretending your life is a Pinterest board. It’s about the small, boring, consistent actions you repeat every day that build confidence, discipline and self-trust. This episode is your reminder that the...

This episode is your reminder that drifting through life is not the same as living it. We talk about what it really means to live with intention,  to stop waiting for the perfect moment, the perfect mindset, or the perfect plan and start actually CREATING the life you want. We dive deep into the fears that keep people stuck: fear of judgment, fear of failure, fear of what people might think if you...

This one’s a wake-up call. We talk about how your comfort zone  that safe little bubble you keep convincing yourself is “balance” or “being realistic”, is actually the very thing keeping you stuck. We get real about how comfort disguises itself as “stability,” but underneath it’s fear, control, and a deep resistance to growth. Whether it’s staying in the same routine, not raising your prices, avoi...

We’re back from Europe!!  This episode is a full catch-up on the trip, the lessons we didn’t expect to learn, and the kind of perspective that only comes from stepping away from your day-to-day. But of course, we couldn’t just give you a travel recap.  We had to go there... into the conversation about coaching . The good, the bad, and the brutal honesty behind why some people get results and other...

In today’s episode, we’re joined by Alice Taya , the absolute weapon behind AVER ACTIVE, the Melbourne-born activewear brand that’s built a community so loyal it’s basically a cult (in the best way). We dive into what it actually takes to build a brand people obsess over, the kind that doesn’t need gimmicks because it’s built on real connection &  authenticity. This one’s for every woman out t...

In this episode we talk about treating snacking like a tool instead of a problem & building meals that actually keep you satisfied  Overeating isn’t evidence you’re failing; it’s evidence you’re human.  Snacking isn’t the enemy; randomness is. If you’ve ever asked, “Is this bad?” here’s your answer: not really.  Notice it, learn from it & move on with a plan that survives real life. If you...

This episode is a real talk on the trio that quietly kills momentum. We unpack the lie of “I’ll start when it’s perfect,” why perfectionism is fear pretending to be high standards & how it shows up in business and health.. from seven half-written posts that never see daylight to skipping one workout and calling the week a write-off. We share the reframe that actually moves the needle We get ho...

In this episode, we’re diving into one of the biggest mindset traps we see in business, fitness, and life: relying on motivation. Everyone talks about “feeling motivated,” but the truth is motivation is fleeting — it’s discipline that builds the body, business, or lifestyle you want. If you enjoyed today's podcast don't forget to rate it 5 stars & tell your bestfriend about us! <3...

This week we're cutting through the noise, simplifying things and empowering you to make nutrition better decisions one step at a time. Because we are big believers in sustainable AND realistic changes.  We will cover evidence based recommendations, what are macros, protein + fibre recommendations and a easier approach to meal prep. If you loved this episode on nutrition let us know in the co...

We've got some big life updates! Travel, Gem's wedding, Kate's emergency surgery and everything in between, tune into this week's episode to get up to date. Then we dive into how to actually set AND achieve your goals for #thegreatlockin so the end of your year doesn't become a write off. If you loved this week's episode, rate this podcast 5 stars, let us know in the...