In this episode, we’re serving up September’s sassy card theme: One day your story will be someone else’s survival guide.

Hear why I chose this sassy card for September, and learn why your chaotic, unfiltered, real-life survival stories are exactly what the universe needs.

We’ll get into all the juicy stuff: What is your survival guide? Who are you writing it for? And a pep talk on why that wisdom you’ve learned deserves to be celebrated.

I’m sharing my five kickass tools for surviving life when thriving just isn’t on the menu—think “changing channels” for your brain, tiptoeing into discomfort, and more. There’s even a bonus tip I almost forgot about.

So—let’s get delightfully, wonderfully real about what it takes to keep surviving, one badass chapter at a time. Tune in, laugh along, and remember: you’ve survived 100% of your worst days. Yes, I know that is cliche... the rest of the podcast isn't.

Just the regularly scheduled sarcasm and sass—required accessories in the Kickass Life Project world :)

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Depression and Fitness episode

Anxiety and Fitness episode

Polyvagal episodes

Get ready to shake things up at “The Edge.” This isn’t about taking a wild leap off a cliff—it’s about discovering that sweet spot just past your comfort zone, where things get interesting, growth happens, and you actually feel alive.

We’re diving into what it really means to find your “edge”—that place where going through the motions ends and real momentum begins. Think: whizzing down a ski hill, gripping your poles, heart pounding, and realizing that sometimes letting go of control is exactly how you’ll find it again.

Spoiler: It’s not about grinding harder or chasing some unrealistic version of yourself. Instead, it’s about getting curious, making conscious tweaks, and learning to trust yourself a little more with every step.

Today, you’ll hear practical, feel-good ways to spot your edge in your workouts, meals, mindset, and everyday routines—no perfection required.

Whether you’re chasing a new habit, want to feel more connected to your body, or just want to shake off the autopilot, this episode will give you tools to make real, lasting changes—one small, intentional step at a time.

Ready to find out what happens when you meet your edge? Let’s jump in and ride that line together!

This episode is your intro to the Unfiltered Club — where your Monday gets a serious glow-up and your nostalgia for “choose your own adventure” books gets a grown-up, laugh-out-loud makeover!

I'm here to spill the tea on a one-of-a-kind storytelling experiment: seven wildly relatable women, all muddling through the glorious mess that is real life, and you—you fabulous human—get to call some of the shots.

Think breakup comebacks, perimenopause plot twists, and the kind of existential midlife musings you usually only admit to your BFF's.

Each week, our characters face juicy dilemmas, but only readers on my email list get to decide what chaos (or clarity!) happens next.

Will Casey spiral in a gym parking lot? Will Jo reclaim her post-divorce mojo? Does Marley finally figure out why she’s haunted by “wasted potential” vibes? The choice is yours.

So, if you want a Monday pick-me-up, a dose of real talk, or you just love low-key yelling advice at fictional women, grab your coffee and keep listening.

And don’t forget: I'm reading each chapter on the podcast but the best way to actually change the story (and maybe your own)? Get on my email list and vote on what happens next.

Welcome to Unfiltered Club—where you get to choose the adventure, sass and all!

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Inspired by the legendary Sassy Card—“A wise woman once said, ‘f** this sht,’ and lived happily ever after”, we’re tossing fairy tale nonsense to the curb and rewriting our own happily ever afters with badass boundaries!

In this episode, we're busting myths, dodging guilt trips, and flexing self-esteem like it’s leg day at the gym. If you’ve ever wished you could communicate like a boss, say “no” without breaking a sweat, or even tell diet culture to shove it, you’re in the right place.

Get ready for practical wisdom, hilarious real-life examples, and some hard truths—with plenty of sass to keep you on your toes.

But the real plot twist is about tuning in to what your own body is telling you (hint: ignoring those hunger signals or run-down vibes is soooo last season). We're flipping the script on boundaries with your body and working with it as your ultimate partner-in-crime.

Subscribe, buckle up, and let’s ride into your boundary-filled future together because... you’re still on; keep riding!

Mentioned in this episode:

• Body Confidence Mini

• Body Cody Confidence Deep Dive

I’m getting interviewed in this episode! Part Two of my convo with Alyssa from Alyssa Katelyn Coaching is where she turns the tables and asks me about peri-menopause. 💪✨

We chat about hormone replacement therapy, debunking outdated myths, and finding ways to celebrate the wild rollercoaster that is perimenopause (despite the hot flashes).🌡️👋

Curious about how to ride the hormonal waves like a pro? I’ve got insights that will flip your understanding of your body's transitions—think less fear, more power. We're talking strength training over calorie cutting, the magic of consistent eating, and why knowing your menstrual cycle phases is pure gold. 🔄💃

Let's be real: menopause has been akin to Voldemort in conversation—feared and unspoken. But we're here to change the narrative and redefine this stage of life. It's not the end; it's an revolution, a rebirth, and yes, it's time to celebrate it. 🎉

Did you know even elephants and orcas go through menopause? Exactly. There’s s much we don’t know and we need to get curious. 🐘🐋

Tune in to find out how the power of knowledge and a positive, (but not toxic) mindset can make this transition smoother—and dare we say—kickass. Buckle up, gorgeous souls. It’s going to be one transformative ride. 🔥

---

**P.S. correction: Elephants do not experience menopause, but Orcas and some species of whales do.**

Alyssa's freebie:

Your Four Phases and their Superpowers⁠

Alyssa's Notion organizer:

Cycle Sync Success

Kate's menopause freebie:

Perimenopause Starter Kit

Kate's menopause program:

Revive and Thrive

Connect on Kate on Social:

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🎧 Hold onto your earbuds. Today’s episode is hotter than your morning coffee. You're getting a fly on the wall listen of a convo that spans generations— me, the Gen X'er heading into her peri-menopause years meets Gen Z Alyssa who's totally embracing her monthly cycle. We’re shaking up everything you thought you knew about cycle syncing and turning it into pure self-care magic.

Ever wonder why some days you’re conquering the world and others you’re binging Netflix in your comfiest PJs? Alyssa, from Alyssa Katelyn coaching, has cracked the code, and she’s here to spill the tea on how understanding your hormonal waves can transform you from “meh” to magnificent. This isn’t just another chat about “that time of the month” – it’s a masterclass in living life on your own terms, embracing self-compassion, and giving societal expectations a big ol' sassy side-eye.

Alyssa’s journey—from the ups and downs of birth control to discovering the power of cycle syncing—is her badass way of living the mantra of "F this bleep and living happily EVEN after". She’s sharing how syncing her life with her cycle turned her mornings into pure magic and her mindset into a powerhouse of positivity.

So whether you’re a Gen Xer heading into the next chapter of life or a Gen Zer just starting to figure it all out, Alyssa’s insights will hit home. Get ready to feel seen, heard, and totally empowered. This episode is bursting with practical tips, genuine laughs, and a whole lot of truth bombs.

Hit play, and let’s get this party started! 💖✨

Grab Alyssa's freebie:

Your Four Phases and their Superpowers

Connect on Kate on Social:

⁠Instagram⁠

⁠Facebook⁠

⁠TikTok

Understanding Your Body and Mental Health Connection! If you’re just tuning in, make sure to catch part one (episode 52) for the full scoop. I’m your host Kate, and today we’re diving into how to keep that fitness motivation alive, even when life is unfair.

We’re talking about building trust with your body, understanding how your menstrual cycle affects your energy and workouts, and the challenges of perimenopause. Plus, I'm sharing tips on being flexible and kind to yourself, especially when dealing with things like depression, anxiety, ADHD, or even those nagging muscle and joint pains.

We'll also touch on how childhood trauma and toxic relationships can throw a wrench in your motivation, but don’t worry—I’ve got some great advice for setting boundaries and finding joy in movement. The aim here?

Embrace those imperfections, build up your confidence, and tailor a fitness plan that feels just right for you.

So, grab your headphones, get comfy, and let’s get into it!

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Alright, sleepyheads and night owls, listen up! In this episode, we're talking to sleep consultant, Rebekka Wall. If you've ever found yourself struggling to prioritize sleep or celebrated pulling an all-nighter like it's a badge of honour, you're not alone. But guess what? It's time to kick those bad habits to the curb and get our sleep game on point!

Rebekka doesn't just talk the talk; she’s all about practical, fun ways to master the art of snoozing. From holistic health tips to ninja-level sleep hygiene strategies, we've got you covered. We'll uncover the gritty details of how disrupted sleep can wreak havoc on your focus, energy, mood, and even relationships. Plus, you’ll get the scoop on how to handle those external sleep saboteurs like parenthood and menopause.

Prepare yourself for some serious sleep wisdom—think magnesium magic, brain dumps, restorative yoga, and just the right amount of sass. 🌙✨ And don’t worry, we're keeping it real with Rebekka's golden rule: Yes, you CAN sleep well and still have fun. Now, isn't that a dream come true?

So grab your cozy blanket, hit play, and let’s get this sleep party started. You'll never look at your bedroom (or bedtime) the same way again. Tune in now and start living that kickass life, one restful night at a time! 🌛💤

Connect with Rebekka

@sleepwiseinseattle (IG)

Website

Rebekka Wall is a certified adult sleep consultant with Sleep Wise Consulting and she is passionate about people prioritizing sleep and proper rest. As a wife and a homeschooling mother to three boys, Rebekka knows that the ability to live with more energy, less stress, balanced hormones, reduced mental fatigue, and achievable health goals are met through consistent, quality sleep. She has a special interest in how hormonal shifts throughout a woman's life - from puberty, pregnancy, post-partum, perimenopause and beyond, impacts sleep, and she is a huge advocate for providing realistic and sustainable tools for long-term success.