I am 4 Me with Coach K

In this revealing episode of I Am For Me , Coach K explores the often-overlooked topic of how women, even in adulthood, can engage in "mean girl" behavior—gossiping, excluding, and manipulating each other—actions that go far beyond childish antics and can cause deep emotional harm. Coach K explains that these toxic dynamics stem from unresolved trauma, insecurity, and social conditioning...

In this powerful episode of I Am For Me , Coach K tackles the heavy yet essential topic of Stockholm Syndrome. Coach K explains how this psychological phenomenon—not limited to extreme hostage situations—can infiltrate everyday relationships, family dynamics, and workplaces. Through an exploration of cognitive dissonance and the survival mechanisms that keep victims emotionally captive, Coach K of...

In this heartfelt episode of I Am For Me , Coach K welcomes her longtime friend Michelle Gallant to share her incredible journey of reinvention. From her early days as a marketing student and aspiring public relations professional to building her own business, Michelle candidly discusses the challenges and triumphs of navigating career changes, leaving an unfulfilling relationship, and starting ov...

In this profound episode of I Am For Me , Coach K delves into the concept of a “sacred relationship” and explains how two people can nurture, protect, and honor their bond. Learn why both partners must take equal responsibility for cultivating an environment of unconditional love, trust, and mutual growth. Coach K also addresses potential pitfalls—like seeking emotional solace outside the relation...

In this empowering episode of I Am For Me , Coach K explores the process of discovering and fully embracing your personal power. Learn how to identify your deeper purpose, use your voice with clarity and confidence, set transformative boundaries, and break free from limiting comfort zones. Coach K also highlights the importance of finding a supportive community—your tribe—where growth, healing, an...

In this insightful episode of I Am For Me , Coach K explores the quiet yet deeply manipulative world of the covert narcissist. While overt narcissists display arrogance and boastfulness, covert narcissists operate under the radar—often appearing humble, self-deprecating, or victimized to gain validation and control. Coach K sheds light on how covert narcissists subtly erode self-esteem through pas...

In this illuminating episode of I Am For Me , Coach K sits down with professor, yoga instructor, and self-care advocate Megan Bonhomme. Once a competitive runner, Megan shifted her focus toward holistic wellness after realizing the importance of slowing down, healing unresolved emotional baggage, and reconnecting with her true self. Drawing on her experience teaching at the college level, leading...

In this empowering episode of I Am For Me , Coach K takes a deep dive into the powerful influence of belief systems on our daily lives. Discover how roughly 45% of your behaviors are shaped by unconscious beliefs—some of which could be limiting you without your awareness. Coach K explains how tools like Neuro-Linguistic Programming (NLP) can swiftly identify and replace these limiting beliefs, cre...

In this empowering episode of I Am For Me , Coach K dives deep into the importance of boundaries—what they are, why we struggle to set them, and how they can enrich our lives. She explains how boundaries are not about shutting people out, but about protecting our peace, well-being, and authenticity. Through practical steps and the “three-way yes test,” you’ll learn how to identify when your bounda...

In today’s episode of I Am For Me , Coach K addresses a form of emotional abuse that can be incredibly subtle yet deeply damaging—gaslighting. If you’ve ever questioned your own feelings, memories, or perceptions, this conversation is for you. Coach K breaks down what gaslighting is, how it erodes self-trust through mental confusion (cognitive dissonance), and why it’s so effective at keeping vict...

In this episode of I Am For Me , Coach K sits down with her longtime friend and inspiring fitness enthusiast, Jocelyn Horsefall. From figure skating as a child to competing in bodybuilding as an adult, Jocelyn shares her incredible journey through sports, fitness, and balancing it all with a thriving career and motherhood. They dive deep into the challenges women face, including body image, nutrit...

In this powerful episode of I Am For Me , Coach K shines a light on the unique challenges of navigating the legal system when divorcing a narcissist. From stalling tactics and manipulative games to the heartbreaking use of children as pawns, this episode dives deep into the complexities of battling a narcissist in court. Coach K offers practical advice and empowering strategies to help you stay gr...

In this episode, Coach K dives into the covert dynamics of narcissistic abuse, focusing on the role of “flying monkeys.” These individuals, knowingly or unknowingly, enable narcissists to continue their manipulation and abuse, often leaving victims feeling isolated, attacked, and misunderstood. Coach K unpacks the strategies narcissists use to recruit flying monkeys, the devastating impact on vict...

In today’s episode, Coach K explores the vital role of women supporting women through the challenges of divorce, detailing the profound impact such solidarity can have during this transitional phase . She discusses how healthy female friendships provide emotional support, practical help, and a network of resilience and hope, emphasizing the importance of sisterhood in navigating the tumultuous exp...

In this inspiring episode of I Am 4 Me , Coach K is joined by Troy Thompson from T2 Fitness. Troy shares his journey from a young gym member to owning his fitness center and becoming a trusted fitness guide. Together, they discuss the importance of community in fitness, the value of structured, sustainable workout programs, and how women, especially those in their 40s to 60s, can embark on a healt...

In today’s episode , Coach K explores the emotional and social dynamics that arise when a woman leaves a relationship or social group, only to find that the person with more status keeps the friends. This episode unpacks why people align with status, how this betrayal can affect one’s emotional well-being, and what steps you can take to rebuild your sense of self and social support. With compassio...

In today’s episode, Coach K offers guidance and support for those navigating one of life’s most challenging experiences—divorcing a narcissist. She breaks down the manipulative tactics narcissists use during divorce, such as controlling finances, lying to the courts, and alienating loved ones. Coach K also addresses the emotional and psychological toll this process takes, especially on children, a...

In today’s episode, Coach K takes you on a deep dive into the psychology of a narcissist, exploring the traits, behaviors, and emotional patterns that define narcissism. Narcissists can have a profound impact on our lives—whether they are partners, friends, family members, or colleagues. By learning to recognize narcissistic behaviors such as gaslighting, manipulation, and the need for control, we...

In today’s episode, Coach K is joined by her longtime friend and naturopathic doctor, Dr. Kate Reid, for a profound conversation on emotional well-being, its connection to physical health, and the unique challenges women face in modern society. Together, they discuss how unresolved emotional stress, trauma, and the demands on women today can manifest in physical health issues. They explore holisti...

In today’s episode of I Am 4 Me , Coach K takes us on a deep and compassionate exploration of the psychology of affairs. She unpacks the emotional and psychological reasons that lead people to stray in relationships, while offering understanding rather than judgment. Coach K discusses how affairs can affect all parties involved—the person who was betrayed, the one who cheated, and even the third p...

In today’s episode, Coach K unpacks the psychology of a healthy female friendship, offering insights on what defines these relationships, their psychological benefits, and practical ways to cultivate and maintain them. She explores how mutual respect, trust, and communication form the foundation of nurturing friendships, and emphasizes the importance of authenticity, emotional support, and loyalty...

In this episode,  Coach K dives into the profound connection between what we eat and how it affects our mental and emotional well-being. This week’s conversation explores the intricate relationship between the gut and the brain, explaining how the food we consume can impact our mood, cognition, and overall mental health. From the gut-brain connection to essential nutrients like Omega-3s and Vitami...

In this episode, Coach K sits down with Alicia Woods, the innovative founder of Covergals, a company dedicated to creating workwear for women in the mining industry. Alicia shares her journey from working in the mining industry for over 20 years to launching her own business. The conversation jumps into the challenges Alicia faced as a woman in a male-dominated industry, the pivotal moment that le...

In today’s episode, Coach K explores the concept of emotional growth, emphasizing that it is not limited by age. Coach K explains that emotional growth involves developing a deeper understanding of one's emotions, improving emotional intelligence, and becoming better at handling feelings and interactions with others. The episode highlights that age does not automatically guarantee emotional m...

In today’s episode, Coach K explores the powerful principles of Neuro-Linguistic Programming (NLP) and how our thoughts, beliefs, and behaviours shape our reality. She delves into the communication model of NLP, explaining how our sensory inputs, internal representations, and belief systems act as filters that determine our experiences and outcomes. Coach K emphasizes the importance of addressing...