The 4Cs Podcast

In the last episode, I spoke about identity, the quiet force behind every goal you set. In this episode, I take that conversation a step further and talk about what actually turns identity into something real: self-trust. Because becoming someone who shows up for herself doesn’t come from motivation or perfect routines. It comes from the promises you keep when life is busy, demanding, and unpredic...

In this episode, I’m diving into the part of change that completely transformed my own life but that most women never stop to consider-identity. For so long, I thought my struggles came down to motivation, discipline, willpower, or having the “perfect plan,” but none of that ever stuck because the identity underneath it hadn’t shifted yet. December has a way of exposing who we think we are, the wo...

In this thought-provoking episode, I dive into one of the biggest misunderstandings women hold about progress - the belief that it only counts when it shows up on the scales or in perfect routines. Through my own reflections, insights from behavioural psychology, and the realities I see every day in the lives of busy women and teachers, I unpack why this old narrative of “all or nothing” has held...

If you’ve ever felt like you’re trying so hard but still “not seeing results,” this is the episode you need in your ears today. For YEARS I attached my entire worth and every ounce of success, to the number on the scales. If it went down, I was proud. If it went up, I spiralled. If it stayed the same, I convinced myself I was failing. But do you know what I’ve realised? The scales were the LAST in...

After my ultramarathon, I found myself six kilos heavier and totally frustrated. Even as a coach, I couldn’t understand why my body wasn’t shifting, until I started working with nutritionist Callum Walker and realised I’d been carrying years of diet-culture programming. In this episode, I share what it’s been like to unlearn everything I thought I knew about “healthy eating,” from the fear of fats...

I used to think I was either “on track” or “off it.” Either doing everything perfectly, or completely messing it up. Every slip-up felt like failure. Every weekend turned into a write-off. I lived by the bandwagon and I fell off it more times than I can count. But that mentality kept me stuck in all-or-nothing cycles that drained my energy, destroyed my confidence, and made consistency feel imposs...

In this episode, I sit down in person with Anthony for a chat about how setting a goal, like signing up for a race or event, changes everything. When there’s a date in the diary, it’s not just about training anymore. You start fuelling better, hydrating properly, and making choices that support how you want to feel on race day. It gives you direction, focus, and that sense of purpose so many peopl...

This final episode of Reset & Rise brings everything together. It’s about the shift from doing the work to becoming the woman who no longer gives up when life gets hard. I explore what the most consistent women do differently, how they manage their emotions, protect their energy, build self-trust, and stay connected to their goals even in messy seasons. You’ll walk away with the mindset and st...

We’ve all been told that success starts with a “perfect” routine - early alarms, green smoothies, colour-coded planners. But for most women, real life doesn’t look like that. In this episode, I break down the biggest myths about routines, share how I simplified my own after years of trial and error, and teach you how to build one that actually fits your season of life. You’ll learn how to set flex...

In this episode of Reset & Rise , I’m talking all about energy. Because let’s be honest so many women I work with are exhausted, running on caffeine, and blaming themselves for not having enough motivation. I’ve been there too, back when I thought the answer was to just push harder, get more steps in, or drink another coffee. But what I learned is that energy doesn’t just come from sleep or wi...

In this episode, I’m diving into one of the biggest blocks to consistency and fat loss-your relationship with food. If you’ve ever felt out of control, eaten in secret, or binged after being “good” all day. I’ve been there too. In this episode, I talk about the binge-restrict cycle, emotional eating, and how I finally stopped fearing food and started fuelling my body with confidence. I also share...

In this episode of Reset & Rise , I’m walking you through the four core habits that change everything, not just for fat loss, but for energy, consistency, and confidence too. These are the habits I use with nearly every woman I coach, especially the ones who’ve tried all the diets, done the steps, and still feel stuck. We’re talking about: How to build habits that work even when life is full W...

In this first episode of Reset & Rise , I’m talking about the lie that’s been quietly sabotaging your fat loss, and no, it’s not carbs or lack of willpower. It’s the belief that you have to be perfect to make progress. If you’ve ever said, “I was doing so well, then I blew it,” or if you’re stuck in the cycle of starting over every Monday, this is for you. I’ll share why the all-or-nothing min...

It’s September 1st and if you’ve been waiting for the “right time” to start taking care of yourself, this is your sign. In this episode, I’m unpacking one of the biggest blocks holding women (and especially teachers) back from seeing results: the belief that it all has to be perfect. We’ll talk about the perfection trap, how it’s wired into teacher life, and why the smallest step forward, eve...

Back to school and already feeling wiped? This episode is your permission slip to breathe , reset, and stop chasing perfection. Marina dives into the real, messy, human experience of being a teacher in September, the tiredness, the pressure, the all-or-nothing thinking and shows you how to build habits that actually work in your life. You’ll learn: Why you’re not broken (just running on empty) Wha...

This week I had my lovely friend Lizzie on the podcast — and honestly, it felt like such a full-circle moment. We’ve known each other for over 20 years… from football pitches to Sligo IT lecture halls, to working together in the leisure centre, to now both running businesses that (somehow!) overlap perfectly. We had such a good chat about: ✨ Why so many of us feel disconnected from our bodies ✨...

In this episode, I share two mindset shifts that can completely change how you approach your health, fitness, and daily choices. I’ll explore the power of seeing movement as a privilege, not a punishment, and how that simple reframe can transform your consistency and motivation. Then, I dive into a real client story about holiday wine, food choices, and ditching the guilt while still making decisi...

If the thought of going to the gym makes you anxious-like everyone knows what they’re doing and you don’t-this is for you. That nervous feeling is more common than you think. But there’s one thing you can do right now that’ll make a huge difference next time: go in with a simple plan. In this episode, I walk you through how to prepare mentally and practically for your next gym session so you feel...

You’re doing the workouts. You’ve joined the gym. You’re walking more. So why hasn’t the scale moved? In this episode, I break down the real reasons women struggle to lose body fat despite consistent movement and it’s not because you’re lazy or broken. I’ll cover: Why movement alone won’t create fat loss How tracking (done right) brings awareness, not obsession Why the “I’ve earned this” mindset k...

My 1 year episode! In this episode we speak as 3 women who have not ran our whole lives and talk about where we started to how we reached completing a 50km Ultra Marathon. This might not seem huge to some people, but to us this achievement is MASSIVE! Hosted on Acast. See acast.com/privacy for more information.

In this episode, I dive into why so many of us lose control around food at social events — and how to change that. Whether it’s a summer BBQ, birthday party, or food festival, the panic to eat it all “while you can” is more about mindset than hunger. I’ll share how to respond confidently to food pressure, why ownership beats restriction, and how stepping outside your comfort zone is where real gro...

This episode is part birthday reflection, part real-time rant — and completely unfiltered. I’m sharing what the past year (and the past week ) has taught me: From launching this podcast, to running in Berlin, to growing my business, to running 38km on my birthday… in new shoes… without my inhaler… while limping through Morton’s neuroma. I talk about being let down by podiatry care, pushing through...

In this episode, I’m taking you through the 10K I almost skipped — and why choosing to run it anyway became one of the most powerful moments of my training (and life). From dancing ‘til 2am at a food and drink festival to battling a 7K mental wall, this race was never about a PB — it was about proving to myself that I can do hard things, even when everything says “don’t bother.” We’ll talk: How to...

If you’re chasing a health, fitness, or confidence goal—but stuck in negative self-talk and frustration—this episode is for you. We’ll break down why shame and self-criticism keep you stuck, what actually leads to lasting change, and how to become the version of yourself you’re striving for before you ever reach the finish line. You’ll leave this episode with five powerful mindset tools and a tota...

In this episode, I’m giving a personal life update — quitting my job and training for an ultramarathon — before diving into one of the most frustrating parts of fat loss: the dreaded plateau . We talk about why you think you’re doing everything… but actually might not be. From denial eating to mindless scrolling, inconsistent tracking to poor sleep — this episode is a wake-up call to take ownershi...