Stephing Up
Stephing Up is a podcast hosted by Steph Pase, offering a candid look at personal growth, mental health, motherhood, business, and ADHD. Aimed at those who feel like they're barely holding it together, the show embraces messiness and imperfection. New episodes drop every Monday.
Episodes
Nothing to Wear? Capsule Wardrobes for Real Life (with Stylist Alarna Hope)
Did you know Australians buy 56 new pieces of clothing every year; so why do we still have nothing to wear? Stylist Alarna Hope on the wardrobe edit, capsule wardrobes and 3 easy outfit formulas. This is for you if: You've got a full wardrobe and still end up in leggings and the same top every single day You walk out of fitting rooms feeling worse than when you walked in You hate shopping and jus
Turning 36: 6 Life Lessons + 6 Hacks I Wish I Knew Sooner
I turn 36 today (rude). These are the things I wish I could go back and tell 30-year-old me, 25-year-old me, and especially 16-year-old me. Six lessons that took me years (and some really hard seasons) to learn, and six practical hacks that make my actual day-to-day easier. This episode is for you if: You're saving the nice perfume for a special occasion that never comes You said yes to three thi
Colour Analysis 101: The Cheat Code to My Glow Up (with Colour Lab)
ChatGPT told me I was a soft autumn, so I culled my entire wardrobe. Then I got a proper colour analysis and found out I’m a light spring. Whoops. Turns out finding my (right) colour season was the thing that actually changed my glow up. Rachel from Colour Lab explains colour analysis from scratch, what to wear instead of black, and how knowing your colour season changes your life outside th
Skin Cycling for Beginners: The 4-Night Routine That Halved My Skincare
This week's ep is my full skin cycling routine, what your skin barrier actually is, and why I now own half the products I used to. I'm not a dermatologist, I'm a 35-year-old with oily, acne-prone skin who has tried everything. And this is what worked for me. Your skin doesn't know the routine. I learned this the annoying way. I'd been skin cycling for years, my skin was the best it had ever been,
Adulting Hacks Nobody Told Me: iPhone Tricks, Unclaimed Money + Free IKEA Parts
Adulting hacks nobody told me: iPhone settings you're not using, unclaimed money in Australia, free IKEA parts + more. These are the 17 things I found, across tech, life admin and money. Some of them you'll know. A lot of people won't. There's all these things we just assume everyone knows about... and they don't. This is for you if: You're paying for an app your phone already does You hate
Time Goes Fast. Here’s How to Actually Slow it Down
I'm about to ruin your perception of time and likely your day. Hang in there, we'll still be friends at the end. I went looking for the facts about time because I've become a broken record. How are my kids this old? How is it already September? Where did the year go? I say some version of that most days. And at the same time (this is the uncomfortable bit) I'm trying to make almost every par
I Take Things Personally. Here’s What Actually Helps
I know everyone loves the Let Them Theory… but I actually think there’s one pretty big problem with telling people to simply “let them” and stop caring what other people think. It kind of asks us to fight against our own psychology. Humans are wired to care about belonging, rejection and what other people think of us. For most of human history, being accepted by the group
Everyday Makeup Cheat Codes: 10 Tricks From a Former Makeup Artist
Before planners and podcasting, I was a wedding makeup artist. I did hundreds of faces, and these are 10 things I’d want you to know to get more out of your everyday makeup, without replacing your entire makeup bag. This is for you if: You want to elevate your everyday makeup look without spending money You learnt makeup from a Maybelline mousse pot and a lot of guessing, and no one's
My Actual Health Routine... How I Train, What I Eat + How I Stay Consistent
Last week I shared my whole health journey (the 25 kilo one, if you missed it... it's a doozy). This week’s episode is the part everyone actually asked for: the current routine. What I train, what I eat, and how it sticks... with the reminder that this is what works for ME. It's not a cookie cutter program. Take what fits your life and your brain, then leave the rest. This is for you if: Yo
My Health & Fitness Journey: I Gained 25kg, Lost It All, and Finally Found Balance
Spring starts this week, which means the annual panic is about to begin. And I've had a run of questions lately about my gym routine. What I eat, how I train, how I actually stay consistent. That episode is coming next Monday. This week you're getting the part that makes it make sense. Because it's so easy to look at someone now and assume they've always been this way. Naturally disc
How to Actually Stick to a Planner (From Someone Who Couldn’t)
If you’ve made it here, you’ve probably tried about 14 planners before this, and you’re wondering if this is the year one will actually stick. Funnily enough, as the owner of a planner brand, I can relate. I spent a lifetime failing at planning. And that’s why I finally designed to create one that worked with my brain, not against it. This is for you if: You've got a beaut
Automate Your Life: 7 Things I Never Have To Think About Again
What if getting organised has less to do with discipline and more to do with making fewer decisions? If your brain feels like it has 47 tabs open at all times, you keep running out of toilet paper, and you’re still doing everything manually, this episode is for you. Steph breaks down the systems and shortcuts she uses to make life run more smoothly. Because the goal isn't to become more prod
Is Your Self-Talk Sabotaging You?
This week we're diving into one of the biggest things that can hold us back from becoming the person we want to be... our own self-talk. I've picked out some of my favourite moments from past episodes. Whether it's unrealistic expectations, fear of failure, or simply getting stuck in the same negative thought patterns, sometimes the voice that's sabotaging us the most is the one inside our own hea
Decluttering 101: Best-ever hacks to cut through the clutter
Decluttering sounds simple—until you’re standing in front of a bursting wardrobe or a drawer you can’t open without something falling out. Then the overwhelm hits, it all feels too hard, and you just… give up. The biggest mistake people make is trying to declutter everything at once, without a system or clear decision-making rules. In this best-of episode I’m re
My Top 5 ADHD-Friendly Home Organisation Hacks
I hate housework. I'm an absolute mess by nature, and I have been my entire life. The only reason my house functions is that somewhere along the way I stopped trying to fix myself and started building the house around the person I actually am. Because everyone thinks organised people are disciplined. I'm not organised because I'm disciplined. I'm organised because I know exactly how useless I am a
The Mid-Year Reset for Messy Minds: Life Audit, Goals Check-in + My 3-Day Itinerary
The mid-year reset for messy minds: a doable life audit, goals check-in + my 3-day reset plan. Potato day included. It's July. I don't know how that happened either, and I'd like to lodge a formal complaint. I've been doing this reset for years, and the messy-minds version is deliberately simple. Because if you're anything like me (ADHD, seventeen tabs open in my brain, big plans in January), you'
Stop Asking What's Causing Your Acne (Ask This Instead)
Your acne isn't a mystery or a moral failing. It's a stack of small fixable things. Stop asking what's causing it... ask what you changed. I've struggled with adult acne for a decade. Deep, cystic, painful acne all over my cheeks and jaw. The kind you can't cover, because you can hide the redness but you can't hide the texture. I'd avoid certain lighting. Some mornings I'd go to put my makeup on a
My Mess Was the Map: The Business Story I've Never Told Properly
Nobody knows what they’re doing, and that’s the good news. This is the story of how I started a business backwards. I launched Steph Pase Planners from a camp table with postnatal depression and no business plan. If you'd told seven-year-old me, the one sewing Pokemon toys out of old bed sheets and selling them on the street, that she'd one day run a stationery brand, she'd have
Do the Hard Thing First: Why You're Not Lazy, You're Avoiding a Feeling
Do the hard thing first: why you're not lazy, you're avoiding a feeling. The hardest part of any task isn't the middle. It's the start. That's the wall. I’m a chronic task avoider, and in this episode I’m sharing my tried and tested ADHD guide to beating procrastination and the avoidance loop. This episode is for you if: You'll dread one tiny email and somehow clean the whole house to
The Doable Glow Up: 10 Realistic Changes (No 5am Alarm)
A realistic, doable glow up with no 4am alarm and no 14-step routine? Welcome to my 10 sustainable changes to come home to yourself (created by a mid 30s Mum who lost herself for a minute). This episode is for you if: - You've started a glow up every Monday and quit by Wednesday (it's not you, it's the plan) - You've disappeared so far into motherhood/work that you caught your reflec
Weird Things I Do For My Mental Health (That You Won't Hear In Therapy)
I thought meditation would fix me. Instead, I put my phone on silent for six years. Here's the truth: I am not the girl who lights a candle, sits cross-legged on a linen cushion and meditates her way to inner peace. I've tried. Instead, I spent years wondering why every wellness routine on the internet seemed to work for everyone except me. The good news? Nothing was wrong with me. My nervous syst
Healthy Hacks: How I Finally Stopped Starting Over Every Monday
We’ve been sold the same message for years: start Monday, go all in, be perfect, and somehow transform your life in eight weeks. But what if that's exactly what's keeping us stuck? I’m here to tell you, I’ve done (and seen) some things. My own health journey has been vast. From beer and noodle box for breakfast, to bodybuilding extremes, and everything in between. I’v
How To Switch Off When You Already Feel Like You're Drowning
I thought rest was something you earned. It turned out I was wrong. Here it is … We're talking about the brutal truths I had to admit to myself, the 7 different types of rest, why scrolling isn't actually rest, and the simple mindset shifts that finally helped me stop feeling guilty every time I sat down. This is part 2 of a two-parter - Episode 11 on weekly planning is the practical
The Exact Weekly Planning System That Keeps My Life Together
If you've ever bought a planner and you just can't seem to stick to it. If you’ve ever felt overwhelmed, constantly behind, or like everyone else somehow got the instruction manual for life except you — this episode is for you. One of my most asked questions is ‘Steph, how do you do it all? How do you plan your week? How do you have everything running so smoothly?’ F
Meal Prep Tips For People Who Hate Meal Prep
The reason your meal prep keeps failing isn't because you're not disciplined. It's because you're copying systems built for people who like cooking. If that's not you, those systems will never work. You know the spiral. You're on Pinterest, you find recipes that look amazing, you go and spend hundreds of dollars on groceries (including six herbs you've never heard of), and by week three you're hat
Morning Me Cannot Be Trusted: Six Things I Do the Night Before
Have you ever stood in the kitchen at 7:14am holding two odd shoes and a half-made sandwich, wondering whether it's Wednesday or Thursday? It’s no secret that I’m a hot mess. And mornings (and the 35,000 micro decisions we need to make by 9am) are always extra messy. So if you've ever been late to the meeting that mattered because morning-you wrote the wrong start time in your he
Mummy, Can You Put Your Phone Down?
"Mummy, can you put your phone down?" I’m taking you back to the day my 6-year-old shamed me with one sentence... and these phone and tech rules I made because of it. I know we can all relate to the struggle of succumbing to our devices. Hey, I love a good scroll, but when a kid says that to you, it hits you hard. Honestly, I have no control when it comes to technology. It felt l
8 Weird Systems I Use For My ADHD Brain (Because Nothing Else Worked)
Here’s the truth:Your brain isn’t broken… it’s just overwhelmed. Whether you have ADHD or not, we’re all living in a world that’s busy, noisy, overstimulating—and expecting us to remember everything. So instead of trying to “be better” or “get more disciplined”…what if you just made life easier? In this episode, I’m wa
When You Don't Even Recognise Yourself: How I Got My Spark Back.
You don’t just wake up one day burnt out.You don’t suddenly lose your spark. It happens slowly. Quietly. While you’re still showing up… still getting things done… still functioning. Until one day, you look at yourself and think: I don’t even recognise who I am anymore. If you’ve been feeling flat, disconnected, or like you’re just going through the
Why Your Kids Turn Feral After School (And 6 Rules To Fix It!)
Why Your Kids Turn Feral After School (And the 6 Rules That Fixed It). After school meltdowns, the witching hour, and the 6 rules I rebuilt to stop our afternoons falling apart as a mum with ADHD. This is for you if: Your after school routine is non-existent and every afternoon ends in tears (yours or theirs) You've ever been a snack bitch for 45 minutes straight and the kids still won't ea
Weird Things I Do to Keep a Cleanish House
You're not bad at cleaning. You just don't have the systems. When I was a kid, my room was so messy my mother hung a dolphin shower curtain across my shelves to hide it. Like, a full shower curtain. With blue dolphins on it. On brand for me at the time. And it worked great until the mess behind it got so big the curtain couldn't hold it anymore. I always thought I was incompetent. Turns out
Your Brain is a Goal-Blocker. How to get out of your own way.
Have you ever noticed that starting new habits can feel like pulling teeth? You’ve set your goal. You want it with every fiber of your being… yet you're still met with so much resistance. You have every intention of going to bed early, but suddenly it's three o'clock in the morning and you're doing a ‘Which kitchen appliance am I’ quiz? Turns out, there is a good rea
I Quit Half My Goals and My Life Got Better
Three months in, and your goals failed? Good. Here's what to do instead. This is Part 2 of the Messy Life Reset. Trust me, this is the perfect time... after the "new year motivation" has well and truly worn off. But first... listen to Episode 1, Master Your Mess in 3 Days, for part one of your reset! Grab your FREE Messy Life Reset Workbook: click here This reset is for you if: Yo
I'm Back! Master your Mess in 3 Days
Hey… it’s Steph. Your (somewhat) organised best friend in your ears. And after 18 months away, I’m finally back with a new season of Stephing Up. I took a break. I lived some life. I learned a LOT. (Spoiler alert, I wrote a book!) And now? I’m back to share the stories and lessons I couldn’t have shared back then. I am SO excited to be back, and I’m jumping str
A New Season of Stephing Up is Coming… and it’s Worth the Wait
Have you ever felt that everyone got a manual for life, and yours is from Temu and it smells funny? Me too. Hey legend, welcome to Stephing Up. I’m Steph Pase, your (somewhat) organised best bogan friend in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, mo
I've Been Avoiding This One…
Guys, I have a really big announcement, and it’s one I’ve been putting off..– We are also SO close to revealing our new planners… We’ve been working so hard on them and I can’t wait for you guys to see them. Listen to the episode to find out when we are doing out BIG reveal, and make sure you join the waitlist because these sell out SO fast and I don’t want you to miss out. 🔗 www.stephpaseplanners
Tips to Take Back Control of Your Finances When It's Too Stressful to Even Start 😩 with Money Mode's Renae
Does the thought of your finances and money give you anxiety? Or feel so daunting, like you don’t feel smart enough to try?Today is the last day you’re going to feel like that!Joining me on today’s episode is my very own financial advisor, Renae from Money Mode. With over 20 years of experience in financial planning, Renae has built her own platform to help empower and inspire people to take back
My AM Non Negotiables + Detailed Morning Routine!
Are you guilty of waking up at the very last second and then rushing around trying to get out of the house? You haven’t packed the kids' lunches, they can’t find their uniform, you don’t know where you put your car keys and you’re stressed.So this week I thought I’d share the AM Non Negotiables that help me to take control of my day!If you are someone who feels like you’re never starting the day o
My WFH Routine! Tips to Keep You Productive & Focused
Our brain is fighting for its life out here. Working from home has so many positives - like being able to look after your kid and run errands through the day (why are post offices only open during work hours?!). But if we aren’t looking after ourselves, our space and our minds then it can be really hard to set AND maintain boundaries.On today’s episode, I’m chatting all about the things I do when
8 Hacks to Keep a Tidy Home AND Stay Sane
Is it possible to have children, run a business AND stay on top of the housework?This is one of the most frequently asked questions and honestly, I get it.I am naturally a messy person so over the years I have perfected the ultimate cleaning routine which means even when everything else is too much to handle, your house will always be tidy.We’re talking:✨ How to stop clutter from building in the f
Pep Talk: Let’s Get Over Your Fear of Failing Together
I received a question from a listener the other day and it was: how to get out of your head and start something new when you are afraid of failure?And this question really called out to me because I’ve been there so many times and I’ve learnt to take the leap. So today’s episode is a little pep talk, where I’m sitting down and having a chat with you about how I got over my fear of failing, why I a
How to Stick to a Routine from a Former Flaky Gym Friend
This episode is going to call out a fair few people - myself included.If you’ve ever struggled with sticking to the routines you set for yourself, you’re not alone. I’ve battled with this most of my life… but now I’ve gone from being that flaky gym friend (I know, I’m sorry 😭) but now, I’ve been working out almost every day for the past decade.I also figured out how to adapt my routines to my mood
My ADHD Journey: Why I Cried When I Went on Medication for the First Time
Have you been considering ADHD medication but want to know more about what it’s like?Ever since I released my episode about what it’s like to live with ADHD (and the quirks I didn’t realise weren’t just my personality!), you guys have been asking for an episode about my experience with ADHD medication. So here it is.Medication is not for everyone, and I know the thought of being on medication can
Budget Friendly Kitchen Organisation Hacks from Ikea & Kmart!
Today, I am showing you my EXACT kitchen storage system with allll of the links so that you don’t have to spend another minute thinking about the mess.We’re going through the hardest parts of the kitchen to keep tidy - the dreaded Tupperware drawer, under the sink 😱 and we’re also organising your junk drawer so that you don’t want to pull your hair out every time you open it. These are all super b
Mid Year Reset: Questions, Goal Setting & Your 3 Day Reset Itinerary & Workbook
It's time for a mid-year reset! 🌟Here’s your new go-to guide to help you review, reset and refresh for the next 6 months. From life and time audits, to habit reviews to your 3-day plan for a proper reset, I've got you covered. In this reset, I will help you clear the clutter in your mind and realign your goals, let go of the guilt of unmet expectations and lean into a happier you over the next six
My Sunday Routine to Beat the Sunday Scaries 💔
Sunday Scaries… or if you’re anything like me - Weekend Worries.We’ve all been there before. We get to Sunday and suddenly we’re thinking about every deadline and every task that we have to do next week. In other words, it’s time to start getting anxious about that 1:1 meeting on Thursday.Turns out, it doesn’t have to be that way. So on today’s episode, I’m giving you the exact routine that I foll
The Daily Planning Hack That Changed My Life
Do you feel like you’re in a constant state of overwhelm? Like you’re always busy but by the end of each day you didn’t get the things you really needed to done? I’m here to change your life with this simple planning hack that will make prioritising your to-do list SO much easier.This episode is for you if you:✨ Are sick of being in a constant state of overwhelm✨ Feel like you’re CONSTANTLY busy b
Are You an Asshole to Yourself?
I had a conversation with a friend recently where I mentioned all of the things I wanted to get done by the end of the day. I wanted to record a podcast, finish off an old project and start on a new one, edit the week's content, and take the girls to the park. Within two hours because that seemed reasonable.When I say the silence was LOUD. My friend just stared at me before she said “You want to d
A Recap Of My BEST HACKS: Organisation, Health, Routines and more!
You know when sometimes you listen to a podcast, think “Oh thats a great idea I should do that” and then never ever come back to it again. We have JUST hit over 377,000 downloads for this pod since it started and I am SO grateful for every single one of you so this week I wanted to recap some of the hacks and tips I have shared over the past 34 episodes so that you can be your healthiest, happiest
Do Your Kids Trigger You?
Today's episode is probably going to trigger you. But I really wanted to talk about this because it’s something I feel there is a HUGE stigma around and it’s something so many parents tend to feel really ashamed to talk about. BUT every single parent I’ve spoken to feels exactly the same. Every single one so i’s not just you. The first step is awareness and in this episode I’m giving you 8 Steps
How I Started My Business & What I Wish I Knew
The thing that stops most of us from starting ANYTHING whether it's a new hobby, a project, or something as big as chasing that business dream you have is waiting for the time to be right, wanting everything to be ‘perfect’ before we begin. Today’s episode I want to share the behind-the-scenes of how I started Steph Pase Planners, we have just moved into our THIRD warehouse, have almost 20 employe
How I Fixed My Sleep in 2 NIGHTS!
Unless you are Ryan Pase you have probably struggled with sleep at some stage in your life. It’s not always about getting to sleep but getting ENOUGH sleep is often the hardest part. For the last few months, I’ve been averaging about 4-5 hours of sleep a night and the stats on how this impacts both your body and mind are insane. Just ONE bad night's sleep can reduce your cognitive function by 40%!
7 Meal Prep Hacks That Will Save You Time AND Money
This topic is one I get questions about ALL THE TIME! Today we’re talking all about meal prep, meal planning and hacks to save money in the kitchen (yes, it involves eating that mince that’s been in your freezer for 3 months). It’s one of my most requested topics and I LOVE talking about it because it has been such a game-changer to both my health and my family’s. I’m going to give you the hack th
How To Declutter When You Don't Want To Let Go
How do you declutter when you have an emotional attachment to something? Maybe that dress you wore when you were 12 that you might need again one day? Or the million and one artworks that your kids made you as babies?As someone who has moved 8 times, I feel like a certified pro at letting go of sentimental items … EVEN when you’re coming with every reason not toOn my decluttering journey, I have f
3 Things to Do When You’re Having a Bad Day
I was having a bad day when I recorded this episode.You know those mornings when the world feels against you? The kids are feral, you bump into every doorway possible and then your clothes get stuck on the handle and you nearly lose your mind.That was me today so instead of sitting in a bad mood, I decided to get my microphone out and walk you through how to survive a bad day, as a reminder to bot
The Wake-Up Call You NEED to Hear
The other day I was on Instagram and I saw a post that called me out so badly I started crying after reading the first line.It is so easy to get swept up with everything happening in your life - from problems at your job to being the strong one for your kids and keeping a tidy home… Sometimes you don’t even know it’s happening until you realise you haven’t laughed in months.I’m not going to give t
What is HOLDING YOU BACK from your DREAM LIFE with Steph Gorton
Do you know what is the number one thing that holds women back? They DON’T believe they are capable of more. This week's guest is Steph Gorton, Steph is a business coach known for helping service-based businesses to scale from $5,000 to $30,000 months and beyond. She’s been featured in Forbes, Yahoo! Finance, PerthNow, The Daily Mail, and Mamamia. After building and selling her first business Hous
The Hot Mess Hotline: Getting Out of a Slump TOGETHER
Mercury is in retrograde and I swear I knew it before I even googled it. Everyone and their mum is caught up in this collective slump right now and we’re all just in this weird headspace. We’re dealing with too much stuff, not feeling motivated, eating badly and feeling tired.When you’re in a slump, it’s so easy to move into a reactive state - to try and tackle a million things on your to-do list
5 of My Toxic Traits and Habits
Your girl is REALLY outing herself in this episode … I’m telling you my top 5 toxic traits and habits that I have worked through previously and am STILL finding myself getting caught up in on a day-to-day basis. Especially given the current season I’m in…And I think that being aware of these is key - you don’t need to have all of the solutions on how to fix them (that’s coming in future episodes!)
JOURNALING: How it’s Changed My Life and HOW to Actually Start
Journaling: what is it and how do I actually start? You see all these people online rave about it, but is it really worth it? Well my friend this is the episode for YOU! 🌟And I can tell you firsthand, that when I am not journaling every day, everyone in my life knows it 😂 Not only is it amazing for challenging your negative thoughts and spirals, but it’s also a game changer for those of us with bu
Breathwork: What it is, and How it Can Change Your Life with Nicola Laye
Have you ever reacted to your kid by shouting and then IMMEDIATELY felt so guilty? Like you should have had a better handle on your emotions? Over the last little while, I’ve been learning all about BREATHWORK and as it turns out, I wasn’t breathing properly…Whether it’s calming yourself down for an important meeting, regulating your emotions when your kids are driving you CRAZY, or breathing thro
The Hot Mess Hotline: How to Get Your Partner to Help Out Around the House
Welcome to the very first episode of the Hot Mess Hotline and oh my goodness I'm SO excited to start this series. There's nothing I love more than chatting with you guys, and I knew from the start of this show that I wanted to use it to truly help you guys not just with advice and hacks but talking through real-life problems. And what's better than to kick off the series with one of my most asked
My ADHD Journey: The Good, the Bad and the Chaotic ✨
Did you know that some of the top CEOS, innovators and artists in the world have ADHD?When I was 5 years old, I was diagnosed with ADD and anxiety straight off the bat. But only recently have I learnt that my anxiety is a symptom of my ADHD. And so many things I thought were just quirks (I’m looking at you clumsiness, forgetfulness & always being late) were manifestations of ADHD. Science has
How I Set Up My Month For Success
Do you feel like you’re tumbling through life without any real purpose?Or do you want to add structure back into your life but don’t know where to start?I’ve been there, and I know firsthand when your life is messy how hard it can be to do simple things like cook yourself dinner (#noodlebox, anyone?)Believe me when I tell you that Monthly Resets have been an absolute game-changer in my life. Not o
What I Learnt Having NO Sugar, NO Caffeine & NO Internet
If you guys have seen on my social media recently, I had some prettyyy crazy stuff happen to me around Christmas and it dawned on me… that I had fallen back into my old habit of surviving. Not living. And it was affecting my kids, my husband and my business. So your girl went BACK to the health retreat and this time I brought Ryan with me.And do you know what’s crazy? Every single person at the re
Can Your Thoughts REALLY Change Your Life?
In 1992, a study found that by simply imagining doing biceps curls ACTUALLY increases bicep strength. Now, I know what you’re thinking. That’s just woo-woo right? It can’t possibly be true.But it is. The power of your mind is SO much bigger than you think.Are you an anxious person? Or do you just feel anxious sometimes?And did you know that this simple mindset shift can change EVERYTHING for you?I
HAPPY GIRL SUMMER: 7 Healthy Hacks that Changed My Life 💪🏼
From my episode a couple of weeks ago you know that MOST New Year's Resolutions will have already failed by the end of January so if you’re feeling disheartened or as though what you set out to achieve just isn’t possible any more this episode is the perfect reset to still live 2024 as the Healthiest and Happiest version of You! This week I’m going to be sharing the 7 Healthy Hacks that helped me
12 Ways to Declutter Your Mind and Space in 2024 ✨
Are you running your life, or is your life running you?2024 is the year to heal and make time for ourselves, to get off that hamster wheel we’ve all been on for WAY too long, and that starts with our mental and physical spaces.This the last episode in our 2024 Reset Roadmap series and this one is honestly SO important in setting up your mindset for the year! It’s been so much fun watching you guys
2024 Reset Roadmap: Productivity Hacks That Give You MORE Time For YOU
Feeling like there are never enough hours in your day and your to-do list is never-ending? This year I want to HELP you get off the hamster wheel and start to live a life you love, if you’ve been following along with the 2024 Reset we’ve set your intentions, and created your new routine and today I want to help you make the most of your time so that you CAN have some space in your planners and loo
2024 Reset Roadmap: 8 Steps to Create Your Perfect Routine 🙌🏼
How do you even begin to start to create your perfect routine? Welcome to Part Two of our 2024 Reset Roadmap. Last week we reflected on 2023 and set our intentions to make sure 2024 is our best year yet! If you haven’t listened to this ep, go back and listen here AppleSpotify Today I’m going to take you through the eight steps to create your perfect routine for 2024 using the goals and intentions
2024 Reset Roadmap: Why New Year’s Resolutions Fail & How to Set Yourself Up for Your Happiest Year Yet ✨
HAPPY NEW YEAR! 🎉I can’t believe the first day of the New Year is on a Monday - this has to be a good sign right? Welcome to 2024 and the first episode of my 4 Part Series ‘The 2024 Reset Roadmap’ It's basically me holding your hand throughout the start of the new year and these episodes are not only going to take you through how to set up your life and routines for the new year, it’s going to hel
Can What You Eat Impact Your Anxiety? Your Plan to "Gut Healthy" in 2024 with Fran Dargaville
How did you feel waking up this morning? For most of us after the Silly Season, our bodies feel a little bit run down and full of a few too many serves of potato bake 🤤But if you’re also feeling a little more anxious did you know that it can all be tied back to your gut health?So to start 2024 off right I’ve brought my second guest on to the show and it’s the incredible nutritionist who has been h
Ryan’s Life Update & The WORST Xmas Presents Ever 😱 Q&A with Mr Pase
Merry Christmas SUP Fam 🎄This year I have brought you the best gift of all … a Q&A episode with Mr Pase! And to make it extra special we’re going to be answering the questions you’ve been asking for A LONG TIME. There are some juicy questions, some very nosy questions and a couple of raunchy ones as well! So grab your eggnog, pop your headphones in and let’s get this Christmas Party started.
How to Stay Healthy & Happy Over the Holidays 🎄
There are hardly any podcasts on this topic which shocked me because it’s something that I know SO many people struggle with. 😱And you know I’ve got the receipts … A study by Inner Body showed that 61.5% of people would skip a holiday party for fear of food temptations. And the truth is, I was one of those people. But since going through my health journey, having the abs and then being more misera
HAPPY GIRL SUMMER - Are You Addicted to Your Phone?📱
Did you know the average person checks their phone 52 times a day and spends over 3 hours on their phone every single day? 😱This episode is NOT to shame or guilt anyone … you guys know that social media and being on my phone is my job but after my retreat last year I realised I had NEVER unplugged before - and it was HARD, but since then cutting down the time I spend on my phone has been life-chan
Getting Organised for The Holidays & Avoiding Burnout
88% of people feel stressed while celebrating the holidays 😱It’s December and the countdown is officially on, Christmas and the Holiday Season are meant to be a time for celebrating with family and friends and enjoying ourselves but SO many of us feel overwhelmed. So this week I’m going to be sharing my top tips and tricks to get organised for the holiday season, we chat everything from gift buyin
Can A Routine Transform Your Mental Health? Anxiety Story Time
When you get dressed in the morning, do you think about which sock you put on first? Or the fact you have to turn your indicator on before you turn when you’re driving? Routines are something that I am incredibly passionate about and since moving we have ALL been out of routine, which got me thinking - is there a science behind this? Are there actual facts that confirm that having a routine improv
Gaining 25kg, Losing it all (and myself) and what it took to Find Balance
This episode is something that is so incredibly important to me, Health and fitness is something that I prioritise every day now but it wasn’t always. Even though I’m only 33 years old I’ve been through a LOT with my health and fitness journey, There was a time when the only liquids I drank were Coca-Cola or Beer, I had Maccas for breakfast, ate a pub lunch every day and I gained 25 kilograms in t
Life Organisation 101: How to Set Up Your Days for Success
If you’ve listened to Episode One you’ll know my life was not always this organised, I was a hot mess (and still am on occasions) but over the years I’ve found a whole heap of tools that help me to not only keep my house organised BUT my life as well. And that is what today’s episode is all about. I’m going to share with you the studies that proved to me WHY I needed to take control of the chaos i
Relationships After Kids with Mr Pase
Welcome the man, the myth, the legend … Mr Pase!In Episode One I shared how Just Another Mummy Blog started and told you a tiny part of the story of how Ryan and I met, after the episode aired so many of you said you wanted to know MORE about those early days so … in this episode we’re going to take you right back to the very beginning and talk about our top tips to stay connected after kids. We s
