Transcript
Speaker: Hello everyone and welcome back to another episode of the Kate Hamilton podcast. So in today's episode, I sit down with Leanne Keene. So Leanne is a personal trainer, an online coach and a breathwork facilitator. She is founder of Leanne Keene Coaching. and Her coaching combines physical and emotional health with nutrition, exercise and breathwork. An incredibly deep conversation around what's really holding us back. We talk about trauma, we talk about emotional health, we talk about our plates being too full, not physically, emotionally our plates being too full, us doing too much.
Speaker: We talk about breathwork being an avenue to start releasing that trapped trauma stress and stagnant energy in our bodies so that we can release emotions that we've been holding on to so long and move forward in our lives and actually thrive.
Speaker: This episode really was incredibly enjoyable to film because what Leanne talks about is genuinely horrible. What is holding so many of us back from actually achieving our goals? Whether our goals are health related, fitness related, business related, life related, it doesn't matter.
Speaker: When we get stuck, the stuff that Leanne talks about in this episode is exactly what keeps us stuck. So regardless of what your goals are, you are going to get so much from what she has to offer in this episode.
Speaker: Leanne, welcome to the podcast. Thank you. Thanks, Kate. It's definitely a long time coming. We've been talking about it long enough, so delighted to. This has, this and I say this sometimes, like regularly enough people, I'm like, this a long time coming, but it is with us. Like we were supposed to do a podcast, I'd say probably two or three years ago at this stage.
Speaker: I think we actually did one and i my Wi-Fi got cut off with 45 minutes in back in 2023. And that shows the the actual reality of how busy and chaotic life can be, that it's now 2026 and we're only getting back around to it now.
Speaker: Here we are. But we're here and I'm so grateful that we're here and I'm really excited to talk. We have so much to talk about and so much that I think listeners are really going to be able to relate to. And i think this conversation is going to help a lot of people.
Speaker: Before we get into it, do you want to talk a little bit about your journey? So, you know, your journey to personal trainer, to breathwork facilitator and everything in between. Yeah, absolutely.
Speaker: So I grew up as a healthy weight, active, eight or three meals a day normal teenager. And it wasn't until in my twenties that I started to gain weight.
Speaker: So I put on whatever amount of weight I put on. I don't actually know what I was at the teenager to what I put on, but I do know that I got to a point where having tried all of the different things weight loss women world motivation weight loss getting a PT all the different things and they didn't work it didn't even work for my wedding nothing was like enough it wasn't a big enough why and it was only after having children so my first child Dylan was born in 2020 10 I
Speaker: Obviously gave up drinking alcohol while pregnant on Dylan. And when i when Dylan was born, I stood on the scales randomly in a hotel one day and was like, I lost weight when I was pregnant. was like, that's strange. Don't people normally gain weight?
Speaker: And it was because of the Alcopops that I used to drink that obviously cut them out they lost weight. But I didn't think anything of it. I just went back to drinking, back to eating all of the foods. that I was eating and I put the weight back on.
Speaker: So when I became pregnant on Ava, I said to myself, you've obviously given up drinking again. You're going to lose weight again. This is your head start. So don't mess it up this time. So after Ava was born, I think it was only a month after she was born. I just said to myself, she was born in March. I think it was Easter Monday. So it was April. I just said to myself, what's the one thing that I can do?
Speaker: And I just made decision. I don't know where it came from, but I just said to myself, I'll just eat three meals a day. It doesn't matter what they are. I'll just commit to eating three meals a day because how it might have been previously was I might have had breakfast at nine o'clock today and that I might have not eaten till two o'clock tomorrow. So there was no structure. And now as I was looking back, it would have meant that that sporadic nature of eating meant my energy levels were just shocking so literally just by eating three meals a day is what got me started i then started couch to 5k and
Speaker: The rest is history. It went from there. So I lost a total of 40 kilos, went from 100 kilos down to 49 at my lowest. And it was kind of towards the end of the weight loss, I suppose. I said, if I can help me do this, maybe I can help others.
Speaker: And that's when I decided to train as personal trainer. So my weight loss started in 2012. I became a personal trainer in 2014. um Loved it. Like, it was like, give me all the books, give me all podcasts, give me all the diets, give me all the training programs. It was just such a Leanne thing. Like, just give it all to me. Like, I don't do things by half. So yeah, loved it. So I started initially when I qualified as PT doing classes on the green in Beechdale, where I lived in Cookeville at the time.
Speaker: Then sublet in the studio by the hour and then took over the studio. So long story short, Lily was born, gave up the studio. was just too chaotic and it was at home for a while.
Speaker: After COVID, moved to online coaching and it was only over kind of a number of years we working with so many women. firstly in person and then online that I realized there's so much going on here beyond your calorie deficit and your step goal and you can see it like and you've probably seen it yourselves like there's some people will lose the weight and keep it off and there's some people that won't lose the weight and then there's some people that will lose weight and put it back on and I was like there has to be something going on here so I realized it's their mental and your emotional health generally is what's stopping like the the lack of self-belief the the
Speaker: the trauma that they haven't dealt with, the unprocessed emotions, and the inner dialogue. Like, it's just, if we put, if we made a book of all of our conversations that we all have in our head, it'd be shocking, I think.
Speaker: So I had started to kind of implement mental and emotional stuff into what I was doing with my coaching and mindset and confidence and all that kind of stuff. And it was only when Pantively...
Speaker: announced he was doing breathwork sessions on zoom on a Thursday night and I was like I've followed up for year so I'll see what this is hadn't a clue what breathwork was jumped on a zoom call was like oh this is brilliant this is so relaxing I love this then he started to do some in a studio in Dublin went to them and the only way I can describe it is like mind-blowingly life-changing So I've been doing breathwork for three years myself. And that's when I first did Pat's class just over three years ago. And then last year i decided to train UNLURM as a breathwork facilitator.
Speaker: And here we are. And what you're doing now is helping women with a combination, am I right? Yeah. and And it's funny because like people will people will come to you They're like, I want to lose weight. I'm like, Grant, that's the easy part. But what we need to look at is how your week looks, what's happening in your week.
Speaker: Firstly, with like exercise and food. So if somebody's having no breakfast, then having cheesecake for lunch and then having a takeaway for dinner, we're not going straight in with a calorie deficit. were We're going to just start having some regular meals without being like cut out the cheesecake. It's like, no, let's bring stuff in.
Speaker: Then I like to explain how you familiar with the polyvagal theory. No, talk to me about it. Okay, so basically your nervous system is in one of three states at all times. So to break it down in simple terms, you're green, orange and red.
Speaker: When your nervous system is in green, you will feel safe, relaxed, social. You'll want to go out and see people. You'll want to have conversations and all is good.
Speaker: When your nervous system is in orange, you're in fight or flight. So your nervous system thinks it is an actual threat to life. When you're in red, you're in freeze state. So you're completely dissociated. literally can't function, right?
Speaker: So if you were to take it a little bit, not silency, but a little bit just for a second, because I think this analogy is really, really helpful. If you were to imagine going into the woods and there's a small dog roaming around the woods, living his best life, just navigating, having a look around and all is good, right? And his nervous system is in green. He's happy. He's relaxed. He's safe.
Speaker: he's whatever right then comes along a big massive bear without any cognitive thought automatically his nervous system will make a decision as to whether he can fight the animal and beat it or if he needs to fly if he has time to like flight and get away if he can't fight or flight the animal he then has to go into red which is freeze where he will lie on the ground pretend to be dead in the hope that the animal will get bored and go away. 70% of humans are living in fight or flight at all times.
Speaker: So their nervous system actually thinks that there is a threat to life. it It thinks there is a pig bear or whatever, Literally trying to kill them. So if you you could, if I asked you to like pick three times when you know for sure you were in green, times when you've been in orange and times when you're in red. So like you've ever lost somebody close to you like maybe the day after the funeral, you're just, you can't get of the bed sometimes. You're just literally frozen in that kind of, I can't function state. That would be a red.
Speaker: We're all of the time, not all of the time, a lot of us, a lot of the time in Orange where we're anxious, we're overwhelmed, we're frustrated. We're scanning our environment for threats, thinking like it's gone back to like hundreds years ago.
Speaker: The nervous system thinks there is a literally a threat to life. like so So if I explain this to somebody and every client I've had since I trained as a facilitator, like I live in Orange.
Speaker: I'm always an orange. Like I'm always an orange. I'm like, well, that's what we need to look at. Because if i if you came to me for coaching and I said this to you and you're like, I want to lose weight and we established that you're always in fight or flight, your nervous system doesn't care about your protein target. It cares about keeping you alive.
Speaker: And it just makes trying to stick to a calorie deficit or eat well or whatever, an uphill climb that's never ending so that's where the the emotional regulation piece is so important because when you are regulated it's it's you'll know yourself like you're probably on the long you're probably like i know the days where it's been so hard to stick to my deficit and i know the days when it's really easy and that's probably directly tied to where your nervous system was in those days you know it's funny that you talk about fight or flight freeze at You know, I never knew that that's what it was called. What say? The polyvagal theory? Yeah. i Yeah. So i knew I knew about those things. I didn't know the name of it. But and I think that statistic that you gave of that 70% of us, and I couldn't, like, even if I didn't, you know, you know even if you were like, i bet it's about 70%, you know, and you we were guessing, I would 100% agree. You know, they I'm not surprised that that is the statistic from...
Speaker: the amount of women that I have worked with. And it's you it's very true in what you say. There are some people who will come into a coaching service and they will thrive yeah and they will keep it off and it will change their lives.
Speaker: they're probably in green most of the time and they're ready for it. and did and But most people will either really struggle to actually change or they'll change and they find it difficult to keep it. And like I see that, like every call that I have with a woman for coaching is I've tried everything and I've gained it back and more.
Speaker: It's all like it's and every time we fail at a diet,
Speaker: it's It just adds to confirmation that we can't do it. And that breaks my heart. I talk about that all the time. It really breaks my heart because and that that deep work that you're talking about is exactly...
Speaker: what needs to be done to move past it. There are obviously, you know, as you said, the adding in of nutrients and meals and, you know, the the identity based habits that need to be built and the step by step approach in an already oversubscribed life. And there's so many areas to that. But from my experience, there's always a percentage of people who are not ready for the deep work as well, that they, they could, they sign up.
Speaker: Yeah. And they just want the calories, the macros, the exercise plan. And they want it all done in eight weeks or whatever. And and they're not willing to dig. Not that they're not willing to dig deep. They're not ready to.
Speaker: Yeah. And I think, I don't know what I think. I think that's that that the time comes for everyone. and And the people who are ready are ready. And and it's life changing.
Speaker: Yeah, completely. And you could probably pick out times in your life and I could pick out times in my life where that's exactly the same. Like I said, I tried multiple different times to lose weight and it didn't work because I wasn't written.
Speaker: yes Likewise, like 2023 was probably the most challenging year of my entire life. And that's when Pat started his online breathwork sessions. Like, you what I mean? It's not a coincidence. And I do think that everything happens when it's supposed to happen.
Speaker: And you were saying there like about people that they come in and they're like, I just want the calories F, so I just want the results in eight weeks. And again um obviously I've seen that, like they they they just don't want to know about the other stuff. And part of that is the deep trauma that they may have experienced in their life in that they don't want to open.
Speaker: I use a bottle as like an analogy and we can talk about this in a second but if you imagine like that bottle is you right with the lid closed on top of it and when you're born it's let's say it's empty right but over the course of your life or of course your life my life Mary's life John's life we all experience different traumas we all experience different things events that have force us to repress and push down our emotions.
Speaker: If you never open, I don't have a cap in the palm, but if you never open that cap and you never do any of the work, it's building and building and building and building and building to the point where somebody's emotional trauma is so full that Their nervous system is so afraid to even contemplate the idea of opening that lid and feeling those feelings that they have had to push down in order to feel safe over the course of their life. And that's the body stuff.
Speaker: But then you've got the mind stuff where, like you said, It's like the proof that, oh, you failed 15 times already. Why is this going to be different? So it's the inner dialogue that's gone.
Speaker: don't want to deal with that. Like, just give me the calorie deficit. That's the only thing that's going to work. Yeah. You know, and so much. Like there's so much in all of this. and But I think what you've done there and in relation to the bottle and it's it's building and building in trauma, the older we get, the more trauma, the more, you know, and but I think it's important to recognize that these can be little mini build of little mini traumas. You don't have to have something like absolutely life altering happen in your life for you to build traumas. This can be your childhood and kids being mean to you, someone
Speaker: said something to you about how you look or how you talk or how you walk or how you run you know this can be to do with your parents having arguments that you don't even remember it can be to do with breakups it could be to do with so many mini traumas in your life yeah that's yes and along the way i think with all these mini traumas we're also building limiting beliefs yeah I am like and I was actually talking on our Zoom call about the power of the sentence. I am.
Speaker: yeah and I am. Whatever words you put after that is what you will manifest into your life. So if you're always saying things like I am no good, I am ugly, I am useless, I am weak, I am, you know, you're reaffirming to yourself that that's what you are when in fact it's not.
Speaker: Yeah. I don't think people understand the power of that. the inner dialogue and the I am. yeah And how how it can be changed. I was just trying to find here a a quote, or a quo and a definition that Pat Dively used in relation to trauma. And he says, trauma can be described as something that is too much, too quick, too fast to integrate or process in the moment.
Speaker: So like that someone pulls out in front of you in the car and you get a fright. It's something and like, okay, it's not a big trauma, but it's something. it's going make you shake afterwards, like, isn't it? Yeah, well, that's the healthy response. That's the healthy response, 100%. But you were saying there, like, that's the stuff that, like, when we look at the emotional stuff, like, the example I use is, so, say, seven-year-old Kate is out playing on the road and something happens. Someone says something mean to her. She falls. She hurts herself. And she feels an emotion. She feels sad, hurt, or whatever it might be.
Speaker: And she goes in to tell her mom or dad, and and not picking on your mother or father, just for all of Workaway, fictional situations. All of us, right? Especially growing up in Ireland in the 90s, right? And you go to caregiver and you express that emotion.
Speaker: Or anger is another massive one. Boys don't cry, girls don't get angry. So we experience all these emotions as children. But because our parents and our grandparents and our teachers and our caregivers didn't understand this, they seen these emotions as difficult that they didn't want us to have. They didn't know how to deal with them. They told us, there's nothing wrong with you, be quiet.
Speaker: Or if you got angry, you were given out to. ah These are all in us. Children should be seen and not heard. That was a sentence that I remember hearing in my childhood. 100%. And that's a big thing. Exactly you said in Breathwork where...
Speaker: Yes, we're breathing in a certain way, but I will encourage you to be vocal. You need to scream. If you need to be angry, if you and you need to let this something out, that's a sign that that repressed emotion that you didn't get to feel or experience is moving, moving through your body.
Speaker: And just to touch on that, and it's quite sad, but having spoken to people with deep trauma, like like deep, deep trauma, serious trauma,
Speaker: I've had people tell me they they can't scream. That they physically, like if I asked you to scream now, if I want to scream now, I could do it. Give me a pillow, scream into the pillow, I can do it. But some people's trauma is so bad from whatever they experience as in their childhood, teenage years, younger adult years, that it is so buried and pushed down in them that they because you can't scream.
Speaker: Oh, wow. Is that that is thats a similar response, I suppose, to not being able to cry, is it? Yeah, yeah, yeah. And I do, I think it comes back and I have two male friends who would have had a lot of childhood trauma and would have would present a lot of anger as adults.
Speaker: But it's also a belief that the anger is just the sadness that then didn't they were never allowed to express. And I think it's the same for me. I grew up as a girl in Ireland where girls don't get angry.
Speaker: So if something happens now and I cry I might be sad, but it might be anger because I just never learned how to actually express or process anger in a healthy way. Now I've gotten better on it over the years of like doing this work, but I just find it fascinating, like the way that all this stuff that's happening to you, to me and to everyone, and we're just going about our life and we don't even realize of it, you know?
Speaker: And I think when we bring this back to, you know, to weight loss, which we won't spend the whole conversation talking about weight loss, because I do want to dive into the breath work and and how how this really helps. But when we have all of these suppressed emotions, most people that I'm working with, particularly the ones that are feeling stuck and that have done the same done diets over and over again, it have issues with emotional eating.
Speaker: And it's suppressing the emotions with food. It's because the emotions, that that that feeling is so uncomfortable that it's it's they can't sit with us. And I can I can relate to this more so in my 20s in particular with alcohol, you know, that that's suppressing it with alcohol or cigarettes, you know, that regulating myself that way. and And like even like with alcohol, I found that, you know, if I was really excited about we were going to like, you know, like that, that the few drinks would actually regulate my nervous system, you know I mean? And because I found the excitement, even that feeling of excitement to feel if we were going somewhere to a wedding or a weekend away or whatever. The excitement was too much to sit it with. Like I couldn't, I hadn't developed a way to release that energy, if that makes sense. And I know that a lot of people use food in a similar way to that. It's obviously, you know, like an initially a lot a lot less destructive than alcohol, let's say, or, you know, anyone who who uses drugs or whatever. But in the long term, it's it's it's not really.
Speaker: it's It's numbing. That's exactly what it's doing. Emotion is here and it's numbing it, whether it's cigarettes, alcohol, food, scrolling on Instagram, drugs, porn is another one one. Like all of these different things are generally destructive.
Speaker: we're numbing it. And I've become quite aware of when I pick up the phone to sc scroll on Instagram when I'm doing it because I genuinely want to have a look or when I'm dysregulated in fire or flight and I'm trying to avoid feeling how I'm feeling.
Speaker: And it's days like that where I'll delete the app put the phone in the car until I'm ready in a healthy way. It's like you said, like people say like, oh, a glass of wine is even so relaxed. It's like, it's not relaxing yet. Like it's numbing the feeling that you don't know how to sit with.
Speaker: And I think this is an important one to talk about because I'd hate if this is the part of me where you might be like yeah i'm gonna crop this video go for i love these parts okay go for it i'm ready i'm ready why can i curse yes of course i can fucking hate the drinking culture in this year this country like it makes me angry like it makes me so angry the way it is and has been for the last number of decades where it's like oh sure it's potty's day we'll get pissed oh sure it's saturday we'll get pissed it's like
Speaker: It's just so unhealthy. and I know. Just my head in, right? And I've had to do a lot of work with this myself, right? So a lot of my childhood shit, my childhood trauma, right, would have been as a result of alcohol in this country, right? So I he took a massive dislike to it.
Speaker: Like you, I would have drank in my 20s. As I said, I was drinking before and after my pregnancies, whatever. I got to a point, i couldn't tell you when, maybe my early 30s, where i I didn't do it on purpose, but I came drinking for two years.
Speaker: Me too. Did you? Yeah. Yeah. And then i've like I was like, was like, oh, do a year. I'm like, sure. There was nothing to go to and see what ended up doing two years. But over the last few years, I actually said to Pat on particularly on one of her calls, we said, I actually feel like I need to improve my relationship with alcohol. I need to get better at drinking because I had such a negative relationship with it.
Speaker: Almost like, and I hope it, I don't know if I should say trigger warning, but and I don't mean to belittle anyone's experience with this, but I hope it will make sense. For me, having a drink now for me, maybe a year ago, is almost like somebody who has experienced an eating disorder becoming comfortable with having chocolate. It's not a big deal for you or I to have chocolate, buts but for someone that has struggled with binge eating, they overthink it, they analyze it, they worry, they obsess. I was like that with drink and I really had to try and improve.
Speaker: and stop freak him out about the whole potentially having a drink. So I will have like two or three bogfills, three or four times a year, and that is race that that's That's enough for me, right? And I've gotten better on I've accepted it and i I don't stress about it anymore. But back to what I was trying to talk about, people using it as a numbing or a coping mechanism is obviously very unhealthy.
Speaker: But using it as a piece of something to be social something to enjoy when you're in a regulated state. That's the difference. But I don't think most people know the difference because although now I can look back and say i was numbing, i didn't know I was numbing at the time. I was just drinking Thursday to Sunday yeah and then recovering until the following Thursday, you know, and getting on with life and functioning, being a mother, were be working as a teacher. And, you know, then it was just, you know weekend drinking, really like have.
Speaker: But now when I look back, I can see that. But I didn't like it's the culture. I it was normal. It's what I grew up around. It's what everyone was doing. And at a very young age, at the age of 21, my body started to say no. When I had my first panic attack, which led to years of of really kind of, you know, dealing with a mental health disorder and.
Speaker: But that was my first time my body was like, no, you know, and now to this day, like we used to you talk about, that's a really good analogy. I still feel that way with alcohol. All right. and i rarely drink.
Speaker: and Because I find even with two drinks, i'm like, well, party, you know, and I find it really hard to keep it to the two or three drinks. And, you know, like and I'm not an alcoholic. I'm someone who would get up the next day and not drink. And, you know, but what I would be, you know, i I would keep going and I'd have a great time and be a great party. My body cannot handle that. that My mental health cannot handle the next day.
Speaker: And like nothing happened. Like I'm a good fun party goer, good fun drinker. But I physically like i cannot shift that dark cloud over me the next day. It's just it frightens me. And and that's why I don't drink. And I want there are situations where I would like to be able to have a glass of champagne or a glass of wine. And I did it at my cousin's wedding recently.
Speaker: And I had a good time. And then I switched to my zero beers. But I also know that that's a false sense of security for me. and And so I'm not at that stage. I also think with alcohol as well, I am really, really aware of this like spark that I have inside me. Right. It's my connection. I'm going to get a little witchy. It's my connection to myself and to the universe. Right. And I very much believe we all have it inside us. We're all here for a reason. And we all.
Speaker: have something to give to this world, right? Most of the time we numb it. We numb it. We numb it. We numb it. The first time I ever became aware of this spark was when I gave up alcohol for those two years. And that feeling of connection, even if I have two drinks, I lose it.
Speaker: I lose it for... if for days, if not weeks. And for me, that's not worth it. Because I know how amazing that connection feels.
Speaker: But I don't think most people have ever got a chance to really feel that connection. Anyone who has ever been been in flow, you know, doing something that, you know, they've lost, track of time that they you know they felt like a child out on the road playing again that's your connection to the spark but most of us don't get to do that much anymore and alcohol for me takes it it takes that away from me and that's not worth it for me yeah 100 are you familiar with shadow work I've heard the expression. I don't know how in depth I'm, I'm, I you understand it, but if you want to.
Speaker: So there's two fundamental needs that we need as humans and that's connection and authenticity, but as in order to, so you say three-year-old will like express themselves any way they want. They're not worrying about consequences. They don't care what people think of them. They're just,
Speaker: shouting or singing or dancing or drawing on the walls or whatever they're doing right and they don't care but as you grow as they grow older they might become five or they might become six and they start to realize that certain behaviors that they do or don't do get applauded or given out to by their caregivers so the three-year-old that thinks drawn on the wall is him being his creative artistic self he's showing his authenticity but then as he becomes a little bit older and realizes actually no if i draw on the wall my mother is going to give out to me so therefore i must hide that part of my authentic self into my shadow in order to stay connected to my mother my caregiver so another example is like you might be really intelligent like i i love maths right i've always been a numbers person i remember My dad bringing me to the local news agents before I started to tune in to get a tables book because I just love maths, right? So that was obviously encouraged at home. My dad's the same. He's big into numbers.
Speaker: So I would have learned that this is a positive. Put me into school and then Leanne's getting top marks in maths and the people in the class might be jealous or intimidated and they start to bully.
Speaker: Leanne starts to hide that intellectual or intelligent part of herself into her shadow in order to stay connected to her peers. And this plays out throughout our life.
Speaker: And like a small example, like even I'm very much, when I cook, I cook to enjoy the food. I couldn't give a shit what looks like. So like, If you see me doing a recipe on Instagram on a reel, that was a big deal because it's just not me. I'm not about the presentation. I'm just about- Me neither. That's why I don't do, I rarely do it. I just cut and just cut. How it tastes and the function of the food, right?
Speaker: But like there was times when I did try or even literally just post my dinner on my story and friends would have taken the piss, having the banter and slant me over because it didn't look aesthetic enough to be on Instagram.
Speaker: I'm a part of the aunt. that wants stay connected. This is all stuff that's going on the subconscious. We don't even know it half the time. Partly, and the ones that connected to the friends stopped posting photos of her food on Instagram.
Speaker: So this is happening to us all of the time. Unless, like you say, we become aware of it and can allow ourselves to have that spark and have that part. And for me, When I signed up to train as a breathwork facilitator, I thought it was going to be like training a certain training to be a personal trainer. This is how you design a gym program. This is how you design a breathwork class, but it wasn't so much more than that and so much deeper. And there was massive personal process in it.
Speaker: So there was 30, maybe 33 of us on the cohort and we were in, so we really, really close group with church of 30 people. But we were also in pods of groups of eight. So we had WhatsApp group and connection calls throughout the 12 months with our pods.
Speaker: And it was only through those people that I became like, I go for a saying my best friends, they became, who were able to allow me be my truthful, authentic selves, allow me to express anything I needed to express, all the deep shit from over the years that needed to come up and they would witness it. They wouldn't try and fix me. They wouldn't judge me. They wouldn't, nothing.
Speaker: That by having that connection and allowing myself to be seen and held by them, was I able to really and truly deep dive into my shadow work and start to I suppose, allowed the things about me. Like, I love singing.
Speaker: And I'm now, I suppose, comfortable enough to say, I'm a good singer. Am I going to win X Factor? No, but I can sing. And I wouldn't settle out loud for years and years and years. But I love singing. And it's only through looking at the shadow work that I've been able to publicly...
Speaker: post on my instagram videos of me singing and that's just one example right so like you you know like what you're talking about there yourself like that spark you'll have parts of you that you may have hidden for over the years for whether you might have been in firefly and dysregulated whether it was the fear of judgment or criticism from other people but when you as you said if you don't drink if you're regulated and you're in your flow state, you can be Kate, you can be the true authentic Kate and allow yourself to be seen all of the parts of you without feeling the need to hide.
Speaker: Yeah. I actually believe that that's what life is about. Like, I believe that that's what we're here to do, that, you know, we, we come here as these perfect little babies. We become institutionalized. We, that shed like that shadow work that you're saying, you know, things that about ourselves that we learn, oh, people don't like that. I'm not going to do that anymore. You know, and we we develop all these programs and and we develop our ego.
Speaker: its you We develop the ego. and And that gets really strong through our teenage years. You're dealing with teenagers at home. I'm dealing with teenagers at home. We know all about it. And, and you know, well, into the so the problem is, I think a lot of us then get stuck in ego and we're climbing the ladders. We're trying to meet partners. We're trying're raising families. where look you know And it's go, go, go. And then you know we get houses and we've got debt and we've got responsibilities and then we've got elderly relatives. And we've you know and it's just the load gets bigger and bigger and bigger.
Speaker: And most people don't slow down enough to to listen to that spark. But what that spark is leading you towards is it doesn't mean that we don't have a life with responsibilities. You know, i think that our life is very much about what we can contribute, but not what we should contribute.
Speaker: It's about leaning into, well, what actually lights you up? What brings you joy? And that might just be going to a boxer size class with your friends on a Wednesday night. Like that might be the first thing. But what you find is as you start listening to, well, what do I want to do? i want to start painting again. I want to start singing. I'm going to join a choir. I'm going to like, it doesn't matter. You're doing something for you because it feels right. And and it's kind of like a practice. As you as you do it more, you get better at it. You recognize it. And you're like oh, i'm going to do this. And it spills into your family, this joy. and this zest for life and what you start to do as you get older then and like I'm really noticing this the past year or two for myself and I think it's you know around that 40 mark um is you shed all the shit you just don't fucking care any anymore you're just like I don't give a shit if you don't like this about me I'm not hurting anyone I'm here to be me and I'm here to contribute a way that makes sense to me and um you just kind of don't you stop doing things because you think you should. You start dropping the word should really, isn't that it?
Speaker: Yeah, 100%. I remember my counselor saying to me this whole concept of shouldism, and she thought it was great. It's exactly that what you said, and it's one of the first things I do with clients is look at their values because you've all got a different value system. And like you said, you could have somebody that has studied their hours off with their navel cert, gotten the grades, gone to college, got the great job, became a doctor, lawyer, whatever.
Speaker: bought the expensive house, had the 2.2 kids, whatever the society says, whatever, right? They're not happy because they've been living their life based off families of their parents yeah or their neighbors or society. Hello, this is what I did. 15 years as a teacher. like more Oh, there you go. There you go. And like, I think like,
Speaker: this is where the comparison is the tea for joy thing really kicks in because what you do in your life, what I do in my life, we have a lot of similarities. We're the same age, we live in the same, like six kilometers away.
Speaker: have three kids, the same age. Like we like to go to the gym, we're in the same mentorship. We have so much in common, but at the same time, we're so different because what makes me happy and brings me joy and what's important to me It's completely different to you.
Speaker: And it took me so long to understand that. And because, and you you'll know this because like Instagram is great for this because you see what others are doing, but you have to come back to you.
Speaker: You have to come back to where you're at and what's important, what your values are. and And I think when you can actually sit down with yourself and establish what your values are, that's just a turning point in your life.
Speaker: And this is the mistake everyone makes when it comes to chasing money or chasing a number on the scales or chasing being skinny. think, oh, when I'm skinny, I'll be happy. When I'm 10 stone, I'll be happy. When I'm a size eight, I'll be happy, whatever. You know, when I earn 100 grand a year, I'll be happy. When I earn, don't know, 10, like 5,000 a month or when you know like whatever it is, when I'm a millionaire, I'll be happy.
Speaker: But that's not... the case that's not the case because that you what you're doing is you're looking at externally for that happiness and fulfillment and that's not where it is it's within it's within and ah the world's most success so there's lots of successful successful in inverted commas people in the world right a lot of them are not happy it's not like it's not what we see what we see is not what it actually is the ones that are truly happy and fulfilled the external success came as a byproduct yeah
Speaker: You know, and and I think that's really, really important to remember that it's it that that the people who are truly fulfilled have connected with themselves.
Speaker: They're leaning into their own joy. They're sharing it with others in a way that their personality allows. And thus that is what success is in my opinion and that doesn't have a number on it it doesn't have a body size number and it doesn't have a bank account number we obviously all need to be able to pay our bills but apart from that and what happens is when you're actually you're in flow then and you're creating all these wonderful things and the abundance comes like it does come because you're doing what you actually love and most people are chasing the wrong things You're chasing, you know, it shouldn't be chasing. You should be digging inward, which is exactly what I want to talk to you about in relation to breathwork, because a lot of people are like, oh, yeah, OK, that's great. That's lovely and airy and fairy. How the fuck do I do that? You know, I can't afford to spend and thousands and thousands on it on a and therapist. and You know, and some I know some of us. I think everyone should should avail of therapy if at all possible.
Speaker: It's a really like cognitive behavioral therapy for me really changed my life. um in those early years but if we're in the space that we're like look i need to just start digging a little bit deeper and i'm stuck with my weight loss i'm stuck in my career i'm stuck whatever you're feeling stuck in in your life yeah talk to me about how breath work might be the avenue worth exploring okay so if you were to take it as two sides of a coin right or two different like strength training and cardio. There's loads of ways to strength training, loads ways to do cardio.
Speaker: I like to explain breath work as similar. There's two different sides of it or aspects of it. You've got down regulating and you've got up regulating. So down regulating breath work is where we're looking to bring the nervous system from that orange, from that fight or flight down into the green. So if you're stressed, anxious, overwhelmed, exhausted, trying to go to sleep at night, your mind is racing or whatever, you're looking to do a down-regulating practice.
Speaker: Generally, nasal breathing will be better. Something like a coherence breathing where it's four-second inhale, four-second exhale. Do that for 10 minutes. Do it five, six, seven nights a week. You're learning how to down-regulate your nervous system.
Speaker: It doesn't have to be lying down. doesn't have to have candles lighting. and It can literally be anywhere you like. I'm putting up a rail at the start of the summer and I was like putting the kettle on in the rail and I was like, if you find the summer overwhelming with the kids at home and you're you're crazy busy and you can't manage the stress. Every time you put the kettle on, breathe in for four, breathe out for four, breathe in for four, just for the length of the time that the kettle's breathing.
Speaker: And the more that we can practice and learn, become self-aware and understand our own nervous system and do this, like daily habits, like the water, the wok and the protein or whatever, implementing down-regulating breath work into our life as a daily practice will change your whole experience of what this life in this world is.
Speaker: The other side of it is upregulating, right? So that's that's the deep shit, right? So the main one that I would have trained in was conscious, connected breath work. And so I would have done with you guys on the Zoom call to an extent. it's It's better in person, but basically what we're looking going to do, and you would only do this with somebody. So if somebody came into a class and said,
Speaker: I've had a really bad day. I'm really stressed. I had two hours sleep last night. They're not doing upregulating. You're not going to add cortisol. You're not going to increase cortisol levels to something that somebody's already in a stress state, right?
Speaker: But if someone comes in and they're relatively relaxed, they're relatively calm or whatever, or you said to me, Leanne, let's meet up. I want to do this. I want to know what you're talking about.
Speaker: Conscious connected breath work. My way of explaining it is we're going to breathe, With our mouth. As opposed to our nose. We're going to breathe in such a way. That we're filling the belly up with air. Topping the breath in the chest.
Speaker: Letting it go without control. Not pausing. But consciously connecting the next breath. To the last. And what happens is. Over the course of. 30, 45 or 60 minute breathe.
Speaker: Shit starts to move. So. Like, again, this is just an an analogy for like to help you picture. And this is how my brain works to understand this. It's almost like that trauma that you experienced when you were seven or when you were 12 or when you were 22. Let's just say it's stored in pockets in your in your body. Right. They say your your tissues hold your issues.
Speaker: Right. So when you breathe in way that is activating It's like you're allowing space for those trauma things that you've stored to open, to move through your body, to process and release.
Speaker: And how that will show up is different ways. So it might be crying. Hello, that's me. I can cry in demand. I will cry every breathe I do. You could say something now. could probably cry. It's just who I am.
Speaker: And that's fine. Very healthy. I think crying is so healthy. Yeah, totally is. and But I'm a different level, Kate. It's ridiculous. funny um So for me, it might show up as crying.
Speaker: It might show up as anger. i remember one particular session that I did do a pass. It was anger for me. And he came over. He knelt beside me. He spoke to me really quietly because its the whole concept is to get out of the head and to get into the body. So you're not it's not therapy. It's not talking.
Speaker: But he put two cushions on the floor. i was lying down, on he put two cushions and he told me to thump the pillows, to let the anger express and to move through me. Another response, and you touched on it, I was going to speak about it when I was talking about the animal in the wild. So when the small animal goes into that freeze state and plays dead in the hope that the bigger animal gets disinterested and goes away,
Speaker: So he's playing dead. The big animal eventually leaves. And there's actually videos of this on the internet, which are so cool to watch. The small animal will stand up and he will literally shake all of the trauma out of them because he doesn't have the cognitive thought process like we do to say, oh, I shouldn't do that.
Speaker: and gets on with its day. Whereas when we have, like you said when I said, like the example of the carp on it front and you like you shake, that's the healthy response. So that's another,
Speaker: process that's another way of processing in a breathwork session so I had a girl a few months back where there was a lot going on and she started literally shaking and trembling while roaring crying during a breathe and she just kind of got my attention I mean I was even inside her and she just kind of looked at me and she opened her eyes and looked at me and she just said what is happening and I said it's literally just the trauma moving through your body releasing it if it feels okay for you To let it continue to happen, it's absolutely fine.
Speaker: So yeah, that's kind of my way of explaining it. So the activating is when someone is ready to to dig up the shit, basically, and get rid of it and no longer carry it all around with them. And again, back to the bottle analogy, if you said to me,
Speaker: and I'm full. Like, I am so stressed. I'm so anxious. I'm always projecting at my kids and my husband. I'm like, I need to let, I need to open this lid. I need to let this stuff out.
Speaker: this This is what we be doing. And what that does then is as you, so let's just say if I did a session with you, you open the lid, the stuff moves through you, you have a cry or whatever happens, the liquid in the bottle starts to reduce.
Speaker: And the more work you do, the more you're getting rid of, you're pouring it all out. You're no longer carrying all this shit, all this baggage, all this trauma, all this stress and sort of motion around with you.
Speaker: But now you also have massive capacity to hold space for your kids when they come home from school after a bad day for joy, for happiness. For connecting to your spark. Connecting to your spark.
Speaker: Yeah. Because that trapped energy. Yeah. that that that which we know as stress yeah is what is the cause of most ill health really.
Speaker: yeah Most disease in the body it comes from this trapped energy over time.
Speaker: am With this breath work, So, you know, you can have because this can sound a little bit like light and like I like the de regulating breath work. You know, I like to like the nice relaxed. I think as my default is little go, go, go, you know, so I have to I would regularly do that slow in for four. hold for I do but a lot of box breathing, really. i i another one Yeah. yeah And it regulates me. And I find if I notice myself getting stressed, I will.
Speaker: go a million miles an hour and I will physically slow myself down. I'll nearly go into slow motion and I'll talk slower. And, you know, ah it just, it physically brings me back. and And I think for my history with panic attacks and anxiety, I'm a little bit afraid of the act of breath work.
Speaker: And my default emotion is fear. and You know, that's my, you know, my default, you know, I think every, i well, i I actually had to, did a podcast and very recently where we were talking about that that fear. It was with Julie Bell and fear is like one of the lowest, low vibrating emotions that there is.
Speaker: And most of our other negative emotions actually stem from fear. So fear is usually It's the cause of, you know, judgment. It's a cause of anger. It's a cause of, you know, all all all the other negative things that we feel. It also usually comes back to fear. But i I've worked through a lot of fear in my life and i now know the difference of leaning into what feels right in my gut, regardless of whether it feels a little scary or not.
Speaker: There's something with the act of breath work that I'm not ready for. And this is interesting. We go back to the point of not being ready, you know, of a client not being ready to dig deep when it comes to the weight loss journey or whatever. I feel almost ready, but not quite ready. And i but I've done your breath work session. I did a breath work session before with Kathy Scanlon as well. and I don't know if you know Kathy. She's fantastic as well. and And I can't keep up with the session in the same way that others because I don't like that hyperventilating feeling. yeah Because it triggers me and reminds me of what it's like to be in a full-blown panic attack.
Speaker: so and And that's something that's so important. and i had Do you know Jen Percy? Yes. I met Jen on my podcast last week and Jen has recovered from an eating disorder, right? And...
Speaker: There's actually an episode, if it someone scrolls way back, I don't know what number it is, but Jen has been on this part podcast and she's fantastic. and Brilliant. Yeah, she's such a great story. He also trained as a Brentworth facilitator with Pat and she's in my pod. So we've become really good friends over the past stay and year and a half now at this stage.
Speaker: and you have to be really, really careful because if somebody does have a history of chronic attacks or a history of severe mental health or maybe bipolar or suicidal ideation or whatever, and sometimes you don't eat they don't even realize how much trauma that they do have. And it's so important as a facilitator, like,
Speaker: to tread very carefully and to to really make sure that it is the right thing for them because it's not the right thing for some people. And there is some people that have come to me or there is some people that are on the course that have experienced deep trauma. They don't, they won't touch activating brain work. So first of all, your fear is very valid. Like it's completely valid and you're hundred percent right to stick with your gut.
Speaker: You will know, as you just said, you will know if or when you do decide to start to look at doing some of that work. and And suppose what I would say is we would look at maybe doubling down on down-regulating for maybe three or four weeks beforehand to make sure that you are mostly in green, mostly regulated, that you're tick you're not in a calorie deficit, you don't have like massive of business stress going on, that you are generally, your homeostasis is level and that you're very regulated before we'd even look at starting to approach this stuff.
Speaker: And then what we do is we just do five or 10 minutes. We might even do with set it up. We might do it with your eyes open. I suppose it's kind of like you don't start running a marathon from the work go. You build, you do a couch to 5K first.
Speaker: Yeah, i think that's the thing. And I remember you said that to me after I did the breathwork session, you said, I loved it because there was nothing forced. And I did breathwork session a few weeks ago and I said to them, you need to take this at your pace.
Speaker: I will facilitate the session, but I'm not going to come over like an instructor in a HIIT class and go, go faster at your burpees. You're not working hard enough. I'm not going to do that in a breathwork session. I'm not going to say, breathe deeper. Come on, you can do it. You can go harder.
Speaker: You have to trust your own body. And I say that in the session. is just trust the breath. It knows what it needs. And if you do decide that you do want to do activating breath work in that session, and at any point it becomes too much, you can just switch to a down-regulating breath work. You don't have to stay with the activating breath work. You're in control yourself, yeah. Yeah, 100%.
Speaker: I've lost my train of thought now on that one. The fear is completely valid, and like that, baby steps.
Speaker: Yeah. And I think like from using myself myself as an example, i sit like I still think I kind of grip, ah ah like i'm i'm my my kind of theme for myself at the minute very much feels about learning to surrender a bit more, learning to let go of the grip, learning to stop trying so hard, stop pushing so hard, stop always having to do, do, do, go, go, go. And learning that I think the slowdown, the downregulating is where very much where I'm at. I find how over the past few years, how I've really
Speaker: learned a lot about myself and released a lot of trauma that I actually didn't know I had was by doing and cognitive what's word cognitive hypnotherapy, NLP, and a lot of inner child work.
Speaker: my Inner child work is hugely powerful for me at the moment. I know that there will be a stage in my journey, of my spiritual journey, my personal development journey, where activating breath work will be a part of it.
Speaker: I feel slightly not ready for it yet. Yeah. Personally at that, because the, because the fear is blocking me, you know, um, at the minute, but I know that I'm moving forward in that, those steps of, of, of releasing.
Speaker: When I think about it, myself as a young person was just so holding on so tight all the time. And now I'm starting to release and have learned just how amazing life is when you do that. And,
Speaker: when I know when I'm ready, it's going to be, it's going to be life changing for me. Yeah. And I think it's like going up a mountain and down a mountain or down a mountain and up a mountain. It's exactly that. It's getting your place to a regulated state. Like I said, yeah, be able to be, to, to lay the foundations.
Speaker: to be before doing it. And I know we started to talk with fat loss at the start, but this is just something find really fascinating. And I'm gonna go on like proper deep dive my own personal stuff, not trauma stuff, like physical stuff for a second, just to give an example. yeah dude so We're talking there about the like the like gripping, right? And that's a really good, ah like someone we use In when I do workshops on the nervous system and talking about that tightness that we're people don't even realize how dysregulated they are because they're so wound up and tight, right?
Speaker: How much breath work has changed and helped my body composition is wild. so Our gut from, I heard this number on Instagram last week, from the mouth to the anus is eight meters long, right? So there's a lot of distance when you look at the intestines. We're all squiggly on the insides, yeah.
Speaker: Yeah, so if you imagine, right, if you imagine the intestines, right, like, I don't know, like your hose pipe out the back garden, right, your garden hose, right? And then you imagine...
Speaker: you lay that hose pipe out through the garden and then like six people go along and they squeeze it tight in various different spots on the hose pipe. That's like that tension, that grip on life, that constantly busy, that constantly stressed.
Speaker: So again, an analogy, something happened to me last week and like it literally happened me last week. I did a breathwork session with a one-to-one client last Friday and we started talking about tea and decaf tea. So I drink loads tea. I don't drink coffee. I've never even tasted I don't like it. Don't come at me. I get abused for this. I drink tea, right? I'm a sports direct mug. It's massive. Probably a four pups a day.
Speaker: Knew there was caffeine in tea, but didn't think there was that much. But Kerry says to me, There actually is. There's 40 to 60 milligrams of caffeine in normal tea and 60 to 80 milligrams of caffeine in coffee.
Speaker: I looked it up after I met her and I was shocked. I was like, I didn't realize there was that much caffeine in normal tea. So I bought decaf tea, had a cup on Friday night. It's basically the exact same. So I got up on Saturday and I decided I'm just going to stick with the decaf. It's absolutely grand.
Speaker: Absolutely banging headache Saturday night. Didn't realize it was as a result of the caffeine withdrawals. Sluggish, low energy and just felt so lethargic. From Sunday, Monday, Tuesday, right?
Speaker: And here's where we're getting into the, you can only talk with this on a female podcast. I had no bowel movements, right? Because caffeine triggers bowel movements, right? So I was completely constipated, completely bloated and nothing was happening.
Speaker: But every time I did breath work, Sunday, Monday, Tuesday, the amount of gas that released, I'm getting so into detail. But I think it's important for people to release this. This is interesting. Because when you look at fatten offs and people go, oh my God, look in the mirror, I've gained loads weight. And it's like, no, maybe your intestines, you're so stressed, you're in fight or flight, that your intestines are stopping, they're squeezed.
Speaker: There's so much tension, that stuff can't get past, gas is getting blocked and it's bloating you. Because we talk about bloating all the time when we're talking to fat loss clients, right? But ah when they understand this, and like it literally happened to me this week because every breathwork session I was doing, the more and deeper I was breathing,
Speaker: my whole digestive system was able to relax and everything was able to relax normal. I just find this fascinating, like that it can have such a link, you know? Yeah. Yeah. And I would imagine a massive link to your hormone health also, especially as a woman, 40 or above. yeah That's something that that we're all, you know, quite conscious of. I would imagine with being able to relax,
Speaker: release a lot of stress. so You know, I'll use the word stress, you know, but release whatever it needs to come up. But releasing, whether it's in your digestive system, whether it's in your chest or wherever, by releasing that, you're allowing your glands to do the job do their jobs better. And gut health and hormone health and you know everything. like We're like this orchestra of magnificence inside that one thing is off, it affects everything.
Speaker: And do you have any experience of like and increased and hormone health with breathwork?
Speaker: Just from a like a regulated point of view, yeah like I will know myself, like I'm very self-aware and I'm, like I said in my stories last week, I haven't actively said I'm in in a fat loss phase, but it is my general focus at the moment. And I say general focus because I'm not...
Speaker: smacking out the exact calories of a deficit every day. I'm not hitting a step gun every day. I'm not hitting weight sessions every Monday, Wednesday, Friday, Sunday. I'm not doing excellent cardio. It's my general focus, but it's 100% comes down to how I feel on the day. So yesterday and the day before, all the boxes were ticked. I was sleeping great, probably because of the caffeine tea was used from my diet. and I was eating well at 14,000 steps. Now I've no watch, so I'm literally timing them on time. So they were literally 14,000 steps from going for walks. think I had 90 minutes of walking yesterday, 90 minutes the day before, plus the school.
Speaker: I didn't sleep well last night. I was awake from four o'clock this morning to half five. So I'm tired. So I know I'm not really dysregulated, but I'm hungry. i don't want to go for an hour long walk, so I won't. I will give myself the rest that it needs.
Speaker: I'll nourish myself today. If that means being in a maintenance, so be it. And my steps might be 4,000 or 5,000. And as a result of doing that, it allows the hormones that are probably in a stressed state right now to come back down so that tomorrow I can get back to doing the things that are going to help towards my calorie deficit. And I think this is the problem because everywhere on Instagram, it's like, you have to hit your stents, you have to stay in your deficit, you have to your cardio. And it's like, not against what your body's screaming at you because...
Speaker: you're just making yourself sick like in the long run like you know we have to stop ignoring our bodies like and um yeah one analogy that Charlotte one of my coaches always says um in our group coaching calls you know if you only had one car that had to do you for your from the moment you were able to drive until the moment you stopped driving wouldn't you look after it and you get it serviced regularly it would be oil the oil would be changed you'd be driving it with such care and, you know, looking after it.
Speaker: But that's exactly what it is with our bodies. We don't like our body is our vehicle to to do what we're here to do and to experience the joy that we deserve to experience. um And it's it's our job to look after that. And sometimes that's losing body fat and, you know, getting out for walks. And sometimes that's prioritizing sleep and rest. And it's just slowing down. it's It all starts, doesn't it, Leanne, with slowing down and actually just fucking listening to yourself.
Speaker: Yeah.
Speaker: I think everything stems from just going too fast and doing too much. Yeah. All right, last question before we finish up. and What does the word health mean to you?
Speaker: Oh, Lord. um I love asking this because it really puts people on the spot. Take your time.
Speaker: actually feel emotional. What comes to my mind? See, this is how easy I can cry, Kate. Go for it. It's not that deep. It's just, I don't know why I triggered a emotion.
Speaker: I think it's because of experiences. and What does health mean for me? It's something that you will never be able to see in me. It's a feeling inside me. It's not the muscles that I have or the body fat that I have or the hierarchical time that I do or the squat that I can squat.
Speaker: It's how I feel living my life on a day-to-day basis. And as you know, I've started my own podcast. I've four guests in. I call this the One Life Podcast because we only get one life. We're only here once. And how we experience this life, like that's all that really matters. It's like, what do we want? We want to be happy.
Speaker: And what makes you happy, again, back to the values, what makes me happy is how we feel the moment we wake up the moment we go to sleep. And I think that for me is what health is. It's how I feel on the inside.
Speaker: It's a about living my life based on the things that are important to me and my values. It's about looking after my physical health by eating well, exercising, lifting heavy.
Speaker: I put a new slogan, lift heavy, run slow, walk often and eat like your granny. That's a slogan. But doing those things is what's going to look after my physical health.
Speaker: Looking after my mental health by Saying I'm not okay by going to counseling, by addressing my inner dialogue, all all the things like that I put into that post yesterday, addressing my inner dialogue and making sure that I'm not being a bitch to myself. I'm making sure that I'm not whatever, like being hard on myself and and'm looking after my emotional health and recognizing when I am a fight or flight or I'm dysregulated or I'm angry or whatever it might be. I'm bringing myself back from that orange down into green.
Speaker: And looking at those different things that all will contribute to my inner world and how I feel. I love it. That's beautiful. Leanne, thank you so much for this conversation. It's been absolutely amazing. and I think, as ah as I predicted, there's going to be so much for people to take from this. So I really, really do appreciate you coming on and giving us your time and your knowledge. And look, and if anyone wants to reach out to you, find out more about your breathwork classes, your online coaching, um is instagram the best place to do so yeah absolutely i'm doing i'm doing some um pro bono workshops as well so if anyone is in a workplace where they feel like it would be of help for me to come in and give a workshop and a breathwork session to you and your colleagues or if you're the manager and just pop me in amazing thanks so much thanks kate
Speaker: Thank you so much for listening to this episode. And as always, if you enjoyed it, please do share it with your friends and your followers in your WhatsApp groups, on your stories. If you do, tag me at Kate Hamilton Health and at Kate Hamilton Business and do share the episode with anyone that you think it may help.
Speaker: Also, if you haven't yet, please do subscribe to the podcast. This makes such a difference in growing it. These little things of sharing it with people who need it, subscribing. and And I really, really appreciate and your help and your support as I continue to grow this.
Speaker: If you are looking for support with your health and your fitness goals and you want a long term sustainable approach that is realistic and science backed, this is exactly what we do inside my Nourish Her health and fitness coaching.
Speaker: If you're looking for support while you're building your business and you want to do it in a profitable way that doesn't cost you your health and your freedom, this is exactly what I do in my Lead Her business mentorship.
Speaker: I've shared links to both in the show notes. So if you're interested, have a click, have a read, reach out to me. I'm happy to answer any of your questions and I hope you have a great day and I will see you on the next episode.
