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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 even when you’re not motivated- The mindset shifts that make discipline feel easier and more natural- How improving your discipline improves every ar...

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 more.” Just clear perspectives, grounded truths and practical shifts you can implement immediately even if you’re busy, burnt out, or stuck in the same loops.If yo...

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 not motivated- The mindset shifts that make discipline feel easier and more natural- How improving your discipline improves every area of your...

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 + recovery basics (because training alone isn’t enough)Whether your goal is a rounder shape, stronger posterior chain, or finally seeing progress...

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/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/h...

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 glow-up starts small. And those tiny habits? They’re the difference between wanting to be her and actually becoming her. More from us here: https://www.instagram.com/oiletstalk<...

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 actually go for it. We talk about the difference between reacting to your life and leading it. How easy it is to en...

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, avoiding the gym or refusing to be seen online, comfort’s only job is to keep you exactly where you are.We unpack what it really means to grow: to stretch...

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 others don’t. We talk about what makes a truly great coach, what being coachable actually looks like, and how you...

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 there building her dream brand, posting in silence, and wondering if anyone’s watching, they are. And this episode will light a fire under you...

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 enjoyed today's episode don't forget to rate this podcast 5 stars & comment below! we love you!More from us here: https://www.instagram.com/oil...

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 needleWe get honest about procrastination as an emotion problem, not a time problem, and walk through the simple tools that break the freeze. if you loved today's e...

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!

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 comments your favourite part and if you'd like to see more on this topic! More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: ht...

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 comments & make sure to subscribe so you don't miss our weekly drops. More from us here: https://www.instagram.com/oiletstalkYou...

Okay, let’s have some real talk. If you’ve been stuck in your so-called lazy girl era  scrolling, procrastinating, waiting for motivation to magically appear this episode is for you. We are breaking down exactly why that mindset is keeping you small and what it actually takes to build the body, business & life you keep saying you want.We are not here to shame you,  we've been there too. But at some point you have to decide to stop playing small, stop calling it ‘self-care’ when it’s really avoidance, and start moving. If you enjoyed t...

Your 20’s can feel like a giant question mark. Who am I? What do I want to do with my life? Am I behind? Am I even on the right path?In this episode, we sit down for an honest conversation about purpose. What it means, how to find it & why you don’t need to have it all figured out by 25.This episode is for you if you’ve ever felt lost, stuck, or unsure of what you’re “meant to do.” It’s a reminder that you’re not behind, your 20’s are for trying, failin...

WE ARE DOING A HUGE GIVEAWAY!! If you want to win 12 weeks worth of FREE coaching so you can build the body of your dreams....All you need to do is:Follow us on instagram:https://www.instagram.com/oiletstalkhttps://www.instagram.com/thekatemorris/https://www.instagram.com/coachgemma/Tag us in your stories, the more stories & tags, the more entries you have!In 3 weeks time we will choose a winner at random! If you’ve eve...

Going to therapy is a sign of strength, not weakness. Our paid partnerBetterHelp makes therapy simple, with 10% off your first month to help youget started: https://betterhelp.com/oiletstalkStruggling to juggle your career, fitness, relationships & everything in between? In this episode, we dive into 5 habits to create better work-life balance so you can avoid burnout, stay productive & still have energy for the things you love.We share the mindset shifts and daily strategies that ACTUALLY work.If you enjoyed today's listen, don't forget to rate this...

Heading away but don’t want to lose your progress? In this episode, we share simple, no-stress tips to help you stay consistent with your training and nutrition while travelling. From eating out and finding balance to keeping your workouts realistic, you’ll learn how to enjoy your trip and feel your best.Perfect for anyone who wants to come home from a holiday feeling refreshed, not like you’re starting over again 🤍More from us here: @oiletstalkYou can find Gemma here:@coachgemma  @upliftmvmt  You can find Kate here: @thekatemorr...