Oi, Let's Talk

If you’re constantly saying “I’ll start again Monday” this episode is for you.In this episode, we unpack why waiting for the “perfect moment” is one of the biggest reasons people stay stuck, inconsistent, and frustrated with themselves and how to break the stop-start cycle without crashing out or starting over… again.We talk about:• Why waiting for Monday kills momentum• The difference between mini resets and full life overhauls• How to rebuild consistency after you’ve “fallen off”• Why adaptability beats extreme plans every time• How to stop derailing yourself after one off-track choice• Why confidence is built through repetition, not motivation• How different habits = different outcomes• Practical ways to break habits that are quietly sabotaging youThis episode isn’t about restriction, or being “perfect.”It’s about doing the next right thing, building evidence, and proving to yourself that you don’t need a fresh week to reset you just need to act.If you’re done starting again… this one’s for you.New episodes weekly: follow, subscribe, and share if this helped you, we appreciate you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

In this episode, we break down why the ability to delay gratification is one of the most powerful (and underrated) skills you can build in business & life!We talk about why most people stay stuck chasing quick wins, how that keeps them in the same cycle year after year, and what actually changes when you learn to play the long game.If you want more discipline, more confidence, better results, and a life that actually compounds instead of resets this episode is for you! If you loved today's episode don't forget to hit the follow button & rate this podcast 5 stars!! More from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

In today's episode, we’re getting honest with no BS advice about supplements specifically, three popular ones we think are overrated and why.Before we dive in, we kick things off with a quick word of the year, a life update, and what’s been going on behind the scenes lately. Then we break down supplements from a practical, evidence-based perspective cutting through marketing hype, influencer trends, and “you need this to see results” messaging.We also chat about what’s coming next for the podcast and our plans for 2026, including how we want this space to evolve.If you’ve ever stood in the supplement aisle (or scrolled online) feeling confused, overwhelmed, or like you’re wasting money this one’s for you.New episodes weekly: follow, subscribe, and share if this helped you, we appreciate you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

This is the final episode of The Upgrade Series & it’s not a soft landing. It’s a call forward.After days of breaking down the habits, mindset shifts, environments, routines and standards required to upgrade your life, this episode is about the one thing that actually changes everything: taking action.In this final conversation, we bring the series home by talking about what it really looks like to move from consumption to execution, how to stop waiting for clarity and start creating momentum, and why 2026 doesn’t need a new version of you, it needs a decisive one.We also share what’s next for Oi Let’s Talk in 2026, the direction we’re taking the podcast, and how this next chapter is about depth, discipline and doing the work not just talking about it!!If you enjoyed today's episode don't forget to like, comment & rate this pod 5 stars!Lets bring in 2026 with a bang! we love youMore from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

So you've said you want 2026 to be your best year yet? Now it's time to raise your standards to the level of your goals to make that happen! In Episode 10 of The Upgrade Series, we dive into how to raise your standards and finally stop comparing your journey to everyone else’s. If you feel stuck, discouraged, or like you’ve been playing small, this episode is your turning point.Inside this episode you’ll learn:- How to stop focusing on what everyone else is doing- Why comparing yourself keeps you from achieving big goals- How to set higher standards in business, fitness, and relationships- The role of boundaries and how to actually use them- Why “if you want more, do more” is the truth no one wants to say- How to become the person who follows through on what they say- Why big goals require big effort, and how to step into that version of youIf you’re ready to stop settling for average and start showing up like the woman you know you can be, this episode is a must-listen.If you loved today’s episode make sure to like, comment & subscribe! we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

Let’s be real, most people aren’t stuck because they lack talent, ideas or potential.They’re stuck because they’re terrified of being seen.In Episode 9 of The Upgrade Series, we’re talking about what it actually takes to back yourself in a world that’s quick to judge, scroll, screenshot and project.This episode is a permission slip to stop diluting yourself, stop second-guessing your voice, and stop shrinking so other people feel comfortable.Because here’s the truth:The people doing the most are rarely the ones judging you and being “cringe” is often just what growth looks like before it’s applauded!!Don't forget to like, comment & rate this pod 5 stars if you loved todays episode!WE LOVE YOU!! More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

A morning routine can make or break how you feel for the rest of the day, if you've got big goals in 2026, we would recommend starting here to set yourself up for success! In Episode 8 of The Upgrade Series, we’re breaking down how to master your morning without the hectic 5am ice bath routines, unrealistic rules, or pressure to be perfect. This is about creating a morning that supports your goals, feels good, and sets the tone for the rest of your day.Inside this episode you’ll learn:- How to build a morning routine that actually works for your lifestyle- Why having time for you before the chaos of the day matters- Simple habits that help you feel organised, motivated, and grounded- How to create a morning you genuinely look forward to- Why it doesn’t need to be big or fancy, just consistentIf you want calmer mornings, clearer focus, and better results…this episode is for you!If you loved today’s episode make sure to like, comment & subscribe, we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

Everyone wants results.The body. The confidence. The momentum. The growth.But very few people are willing to commit to the one thing that actually creates it all: consistency.In Episode 7 of The Upgrade Series, we’re breaking down why consistency isn’t about motivation, discipline hacks, or going “all in” for a week…It’s about becoming the kind of person who shows up even when it’s boring, inconvenient, or uncomfortable!!If you loved todays episode make sure to drop us a comment, rate this podcast 5 stars & tag us in your socials! We LOVE YOU!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In Episode 6 of The Upgrade Series, we break down how to eat for results, without overcomplicating your nutrition, stressing over every meal, or battling hunger all day long. This is about simple systems, consistency, and understanding how to fuel your body properly.Inside this episode you’ll learn:How to make high-protein, whole-food choices that keep you fuller for longerHow to reduce decision fatigue and make healthier choices easierWhy simple, repeatable meals lead to better consistencyHow regular meal times help manage hunger and improve energyHow to build a nutrition approach you can sustain long termIf you want to feel in control of your food, stay consistent, and finally see the results you’re working for this episode is going to be a game changer for you.If you loved today’s episode make sure to like, comment & subscribe! we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

If there’s one upgrade that changes everything, it’s this one. In Episode 5 of The Upgrade Series, we’re talking about moving your body not from a place of punishment, pressure, or aesthetics, but as a non-negotiable foundation for your energy, confidence, and mental resilience. Because when your body feels good, your standards rise. Your discipline sharpens. And suddenly, the version of you who follows through in life and business becomes inevitable.We unpack why movement isn’t optional if you want to upgrade your life in 2026, how consistency beats motivation every single time, and why the way you treat your body is directly reflected in how you show up in your work, relationships, and goals. This episode is for the women who say they want more, but are ready to start acting like it, one workout, one walk, one commitment at a time.If you loved todays episode make sure to drop us a comment, rate this podcast 5 stars & tag us in your socials! We LOVE YOU!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In Episode 4 of The Upgrade Series, we’re breaking down how to think, act, and decide like the woman who already has everything you want. This is about identity, self-belief, and finally showing up as her not “one day,” but now.Inside this episode you’ll learn:- How to stop self-sabotaging and make decisions for your future self- What “becoming her” actually looks like in your daily actions- Why delayed gratification is the key to your next level- How to back yourself, take action, and build unshakeable self-trustIf you know you’re meant for more, this is your roadmap to stepping into the woman you want to become.If you loved today’s episode make sure to like, comment & subscribe, we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

Your environment is either supporting the version of you you’re trying to become or silently keeping you stuck.In Episode 3 of The Upgrade Series, we’re breaking down one of the most underrated success levers: your environment. Because no amount of motivation will override an environment that’s misaligned with where you’re going in 2026.We talk about the real impact of friendships, why some relationships naturally fall away as you upgrade, and how to stop shrinking to stay relatable. We dive into your physical environment, the spaces you live and work in, what they’re communicating to your nervous system, and why chaos in your surroundings often mirrors chaos in your results.We also unpack your digital and social media environment, who you’re consuming, what you’re normalising, and how your scroll is either training your brain for discipline or distraction. This isn’t about cutting everyone off or deleting every app. It’s about becoming intentional with what (and who) you allow access to you.If you loved todays episode make sure to drop us a comment, rate this podcast 5 stars & tag us in your socials! We LOVE YOU!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In Episode 2 of The Upgrade Series, we’re breaking down DISCIPLINE the real secret behind achieving what you want in your life, your habits, and your results. If you’ve ever felt stuck, inconsistent, or frustrated with your own follow through, this episode is your turning point.What to expect in this episode:- What discipline actually is (and what it absolutely isn’t)- How to build discipline even when you’re not motivated- The mindset shifts that make discipline feel easier and more natural- How improving your discipline improves every area of your life- Practical examples you can start applying todayThis is the wake-up call you didn’t know you needed! If you loved today’s episode make sure to like, comment & subscribe! we love you!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

For the next 11 days, back to back, we’re dropping no-fluff episode every day designed to give you the framework to upgrade your life in 2026!!The Upgrade Series is about closing the gap between who you say you want to be and how you’re actually showing up. Discipline. Self-trust. Standards. Identity. Habits. Decision-making. Follow-through.Each episode builds on the last. No overwhelm. No “do more.” Just clear perspectives, grounded truths and practical shifts you can implement immediately even if you’re busy, burnt out, or stuck in the same loops.If you’ve been feeling the pull for more…If you know your next level requires a different version of you…If 2026 needs to be the year you stop talking and start moving —This series is for you. Press play. Show up for 11 days.& get ready to UPGRADE YOUR LIFE!!If you loved todays episode make sure to drop us a comment, rate this podcast 5 stars & tag us in your socials! We LOVE YOU! More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/You can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In today’s episode, we dive deep into DISCIPLINE the real secret behind achieving what you want in your life, your habits, and your results. If you’ve ever felt stuck, inconsistent, or frustrated with your own follow through, this episode is your turning point.What to expect in this episode:- What discipline actually is (and what it absolutely isn’t)- How to build discipline even when you’re not motivated- The mindset shifts that make discipline feel easier and more natural- How improving your discipline improves every area of your life- Practical examples you can start applying todayThis is the wake-up call you didn’t know you needed!More from us here: www.instagram.com/oiletstalkYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.auYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.com

In today’s episode, we’re diving into the REAL strategy behind growing your glute. Not the random workouts you saw online, and definitely not the 2 hour long glute workouts that don’t actually build muscle.We’re talking: - The exercises that actually matter - How to structure a session - Why progressive overload is EVERYTHING - The biggest mistakes stopping your booty growth - Nutrition + recovery basics (because training alone isn’t enough)Whether your goal is a rounder shape, stronger posterior chain, or finally seeing progress after months of trying, this episode breaks it down in a simple, no-BS way so you actually understand what works and why.If you’ve ever felt like you’re training consistently but not seeing the glute gains you want… this one’s for you!More from us here: www.instagram.com/oiletstalkYou can find Kate here: www.instagram.com/thekatemorris/www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:www.instagram.com/coachgemma/www.instagram.com/upliftmvmt/www.upliftmovement.com.au

Today we’re cutting through the noise and getting you anchored back into who you are, what you want, and the level of focus required to actually get there. Consider this your mid-week recalibration, designed for you to come back and re-listen every time you're feeling off track! More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

In today’s episode, we break down the tiny, almost effortless habits that create the biggest shift in your identity. Becoming THAT girl isn’t about perfect routines, overpriced wellness trends or pretending your life is a Pinterest board. It’s about the small, boring, consistent actions you repeat every day that build confidence, discipline and self-trust.This episode is your reminder that the glow-up starts small. And those tiny habits? They’re the difference between wanting to be her and actually becoming her. More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

This episode is your reminder that drifting through life is not the same as living it. We talk about what it really means to live with intention, to stop waiting for the perfect moment, the perfect mindset, or the perfect plan and start actually CREATING the life you want.We dive deep into the fears that keep people stuck: fear of judgment, fear of failure, fear of what people might think if you actually go for it. We talk about the difference between reacting to your life and leading it. How easy it is to end up living on autopilot, doing what’s “expected,” chasing validation, staying quiet to keep the peace and how that’s the fastest way to build a life that doesn’t feel like yours.This episode will remind you that intention is a muscle. You build it every time you say no to what doesn’t serve you, every time you show up scared, and every time you decide to back yourself even when no one else does..More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

This one’s a wake-up call. We talk about how your comfort zone that safe little bubble you keep convincing yourself is “balance” or “being realistic”, is actually the very thing keeping you stuck.We get real about how comfort disguises itself as “stability,” but underneath it’s fear, control, and a deep resistance to growth. Whether it’s staying in the same routine, not raising your prices, avoiding the gym or refusing to be seen online, comfort’s only job is to keep you exactly where you are.We unpack what it really means to grow: to stretch, to feel uncomfortable, to do things that make you doubt yourself a little, and to still back yourself anyway. Because the truth is, nothing good comes from staying comfortable. If you’ve been playing it safe, telling yourself “next month” or “when I’m ready,” this episode will call you out and remind you that ready isn’t coming.More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

We’re back from Europe!! This episode is a full catch-up on the trip, the lessons we didn’t expect to learn, and the kind of perspective that only comes from stepping away from your day-to-day.But of course, we couldn’t just give you a travel recap. We had to go there... into the conversation about coaching. The good, the bad, and the brutal honesty behind why some people get results and others don’t. We talk about what makes a truly great coach, what being coachable actually looks like, and how you might be blocking your own progress without even realising it.Whether you’re a coach, a client, or someone sitting on the fence about investing in yourself, this episode is your reminder that coaching only works when you do.More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

In today’s episode, we’re joined by Alice Taya, the absolute weapon behind AVER ACTIVE, the Melbourne-born activewear brand that’s built a community so loyal it’s basically a cult (in the best way).We dive into what it actually takes to build a brand people obsess over, the kind that doesn’t need gimmicks because it’s built on real connection & authenticity.This one’s for every woman out there building her dream brand, posting in silence, and wondering if anyone’s watching, they are. And this episode will light a fire under you to keep going. 🔥You can find Alice here:https://www.instagram.com/averactive/https://www.instagram.com/alice.taya/https://www.instagram.com/oiletstalk/https://www.instagram.com/thekatemorris/https://www.instagram.com/coachgemma/

In this episode we talk about treating snacking like a tool instead of a problem & building meals that actually keep you satisfied Overeating isn’t evidence you’re failing; it’s evidence you’re human. Snacking isn’t the enemy; randomness is. If you’ve ever asked, “Is this bad?” here’s your answer: not really. Notice it, learn from it & move on with a plan that survives real life.If you enjoyed today's episode don't forget to rate this podcast 5 stars & comment below! we love you!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

This episode is a real talk on the trio that quietly kills momentum. We unpack the lie of “I’ll start when it’s perfect,” why perfectionism is fear pretending to be high standards & how it shows up in business and health.. from seven half-written posts that never see daylight to skipping one workout and calling the week a write-off. We share the reframe that actually moves the needleWe get honest about procrastination as an emotion problem, not a time problem, and walk through the simple tools that break the freeze. if you loved today's episode don't forget to rate this 5 stars & comment your biggest takeaway below! WE LOVE YOU!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In this episode, we’re diving into one of the biggest mindset traps we see in business, fitness, and life: relying on motivation. Everyone talks about “feeling motivated,” but the truth is motivation is fleeting — it’s discipline that builds the body, business, or lifestyle you want.If you enjoyed today's podcast don't forget to rate it 5 stars & tell your bestfriend about us! <3More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

This week we're cutting through the noise, simplifying things and empowering you to make nutrition better decisions one step at a time. Because we are big believers in sustainable AND realistic changes. We will cover evidence based recommendations, what are macros, protein + fibre recommendations and a easier approach to meal prep.If you loved this episode on nutrition let us know in the comments your favourite part and if you'd like to see more on this topic! More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

We've got some big life updates! Travel, Gem's wedding, Kate's emergency surgery and everything in between, tune into this week's episode to get up to date. Then we dive into how to actually set AND achieve your goals for #thegreatlockin so the end of your year doesn't become a write off. If you loved this week's episode, rate this podcast 5 stars, let us know in the comments & make sure to subscribe so you don't miss our weekly drops. More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

Okay, let’s have some real talk. If you’ve been stuck in your so-called lazy girl era scrolling, procrastinating, waiting for motivation to magically appear this episode is for you. We are breaking down exactly why that mindset is keeping you small and what it actually takes to build the body, business & life you keep saying you want.We are not here to shame you, we've been there too. But at some point you have to decide to stop playing small, stop calling it ‘self-care’ when it’s really avoidance, and start moving. If you enjoyed todays episode dont forget to rate this podcast 5 stars! Going to therapy is a sign of strength, not weakness. Our paid partnerBetterHelp makes therapy simple, with 10% off your first month to help youget started: https://betterhelp.com/oiletstalkMore from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

Your 20’s can feel like a giant question mark. Who am I? What do I want to do with my life? Am I behind? Am I even on the right path?In this episode, we sit down for an honest conversation about purpose. What it means, how to find it & why you don’t need to have it all figured out by 25.This episode is for you if you’ve ever felt lost, stuck, or unsure of what you’re “meant to do.” It’s a reminder that you’re not behind, your 20’s are for trying, failing, pivoting, and discovering.More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/Going to therapy is a sign of strength, not weakness. Our paid partnerBetterHelp makes therapy simple, with 10% off your first month to help youget started: https://betterhelp.com/oiletstalk

WE ARE DOING A HUGE GIVEAWAY!! If you want to win 12 weeks worth of FREE coaching so you can build the body of your dreams....All you need to do is:Follow us on instagram:https://www.instagram.com/oiletstalkhttps://www.instagram.com/thekatemorris/https://www.instagram.com/coachgemma/Tag us in your stories, the more stories & tags, the more entries you have!In 3 weeks time we will choose a winner at random! If you’ve ever said “I just want to tone up” what you’re actually saying is you want body recomposition. You want to lose fat while building muscle, so your body looks leaner, stronger & more defined.In this episode, we’re breaking down what it really takes to do that without crash dieting, endless cardio, or wrecking your metabolism. We’ll talk about why most people spin their wheels chasing fat loss but never look the way they want, and how shifting your focus to strength, protein & consistency changes the game.Whether you’re brand new to training or you’ve been at it for years, this episode will help you understand how to approach fat loss and muscle gain & why it’s the smarter way forward if you actually want long-term results.Going to therapy is a sign of strength, not weakness. Our paid partnerBetterHelp makes therapy simple, with 10% off your first month to help youget started: https://betterhelp.com/oiletstalk

Going to therapy is a sign of strength, not weakness. Our paid partnerBetterHelp makes therapy simple, with 10% off your first month to help youget started: https://betterhelp.com/oiletstalkStruggling to juggle your career, fitness, relationships & everything in between? In this episode, we dive into 5 habits to create better work-life balance so you can avoid burnout, stay productive & still have energy for the things you love.We share the mindset shifts and daily strategies that ACTUALLY work.If you enjoyed today's listen, don't forget to rate this podcast 5 stars, tag us in your socials & tell your bestie about us! We love you <3More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

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

This week we’re mixing things up with a bit of a life update episode because wow… there’s a lot happening.GEMMA IS GETTING married in Italy so we are deep in wedding planning, hens planning, European summer planning & of course we need to catch you up on our Bali trip! Buckle in for the ride!! But you know us it’s never just about the travel and the weddings. We’re chatting about how all of these life shifts tie back into staying disciplined with fitness goals, keeping momentum in business even while life is busy & making space for both joy + growth at the same time.If you’re in a season where life feels full but you’re still chasing goals in your body or your business, this one’s for you.More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

If you’re waiting for someone to hand you the permission slip to change your life this is it!!Reinvention isn’t about burning everything down and starting over it’s about getting brutally honest about what’s no longer serving you, deciding who you actually want to be & taking full responsibility for making it happen.If you’ve been feeling stuck, uninspired or like you’ve outgrown your current season this conversation is the sign you’ve been looking for to shake things up and start creating a life that feels like yours again!!More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

We’ve spent the last 7 years in the trenches of building our businesses and in this episode we have decided to pull back the curtain & give you some of our best advice to growing a business that is sustainable and secure online or in person. No fluff. No filters. Just the real, brutally honest lessons we’ve learned from growing our businesses, pivoting when things flopped & figuring out what actually works!If you enjoyed todays episode don't forget to rate this podcast 5 stars, tell your besties about us and share us on your socials!We love you!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

You know that girl.The one who wakes up early. Moves her body. Eats like she gives a damn. Runs a business. Keeps promises to herself & actually shows up for her goals, even when no one’s watching.She’s not lucky, she’s not special.She’s self-disciplined.In this episode, we’re unpacking the truth behind becoming that girl, building more self disicpline & trying harder in your life! If you enjoyed todays episode don't forget to rate this podcast 5 stars!We love you! More from us here: / oiletstalk You can find Kate here: / thekatemorris / katemorrispt www.katemorriscoaching.comYou can find Gemma here: / coachgemma / upliftmvmt

It’s not too late, your 2025 comeback starts NOW! In today’s episode, we'll discuss how to reset and refocus on your fitness/business/life goals for the remainder of the year. We're sharing our real and honest tips to help you turn your year around. Stop making excuses and start taking action towards achieving everything you want. Comment below with your goals and let's motivate each other to finish 2025 strong together!More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

Let’s be honest, no one warned us how hard it can be to make friends in your 20s.In this bonus episode, we are answering your questions straight from YouTube about the real, raw and sometimes uncomfortable experience of finding your people as an adult.If you enjoyed today's bonus episode don't forget to rate this podcast 5 stars, tell your besties about us and tag us on your socials!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

In today’s episode, we’re getting real about something we don’t talk about enough: How social media is slowly (but surely) distorting our idea of what’s “normal.”We scroll for five minutes and suddenly feel behind in our business.We see a post and question if we’re fit enough, rich enough or successful enough.We start thinking we need to be louder, more aesthetic, just to be seen.But at what cost?Today we debunk and deinfluence YOU. Whats normal and whats not.If you enjoyed todays episode, dont forget to rate this poddy 5 stars! Tell your besties about us and tag us on your socials! We love you <3More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

In a world where wellness advice is everywhere, it’s easy to get swept up in trends that sound empowering but could be holding you back. This episode dives into the side of cycle syncing no one’s talking about.We're not here to deny the power of understanding your own individual cycle, fluctuation, energy & mood BUT we are asking the hard questions:Is cycle syncing helping you or just giving you permission to stay stuck?Are you following evidence-based advice… or just another viral wellness trend?So if you’ve ever felt like you’re constantly adjusting, over-researching or waiting for the "right time" this episode will help you cut through the noise!Don't forget if you enjoyed today's episode to rate this podcast 5 stars, tell your bestie or tag us on your socials! We love you!More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

After 7 years in the fitness industry, coaching thousands of women, watching trends come and go & witnessing what actually works… this episode is the truth bomb you didn’t know you needed.We’re diving into the real, raw lessons I’ve learned from 1:1 coaching, failed approaches, sustainable transformations, and calling out the toxic BS that’s been sold to women for far too long.No gimmicks. No filters. Just brutally honest advice that will save you years of trial and error & get you RESULTS.More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here: https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

In this episode, we’re unpacking reverse dieting not just from a nutrition and fitness lens but from the mindset required to actually do it right.We’ll cover:What reverse dieting actually is (and why it’s not just “eating more”)How reverse dieting might work for you based on your goals.How to emotionally detach from scale weight and anchor into performance & overall healthIf you enjoyed todays episode don't forget to rate this podcast 5 stars, share it with your bestie or tag us on your socials! We love you !More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

Today's episode, we have a deck of thought-provoking questions and zero filters, we sat down to ask each other the stuff most people avoid, the uncomfortable, the reflective & the real. From past pain to future dreams, friendship dynamics to the parts of ourselves we rarely say out loud… nothing was off-limits.If you’re craving deeper connections, real talk, and the kind of friendship that grows through truth, grab your coffee and join us!Don't forget if you enjoyed today's episode to rate this podcast 5 stars, tell your besties about us and tag us on your socials!! We love you guys .More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

Today’s guest is someone who’s made a serious impact in the health and fitness space, both in the gym & online. Danny is a Melbourne-based strength coach and PT who’s worked with everyone from Olympic athletes and celebs to everyday people chasing their fitness goals. He’s also the head trainer at the Kic app, created by Steph and Laura, owner of UNIFY AND the host of The Fitness and Lifestyle Podcast where he shares his no-BS approach to training, nutrition, and mindset.Today we dive into the best mindset hacks to help you get results FOR GOOD.Find Danny HERE: https://www.instagram.com/djkfitnessMore from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

Your 20s are one hell of a rollercoaster, full of highs, breakdowns, glow-ups, identity crises & wild lessons you need to learn quickly.In this episode, we’re getting real about the 7 biggest lessons we learned in our 20s that shaped who we are, what we value & how we now show up in life, business & relationships. If you’ve ever felt behind, lost or like you’re “messing it all up” this episode is for you.More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

You say you want the goal… but are you ready for what it actually takes?In this episode, we're diving headfirst into the truth about goal-setting & we are not just talking about pretty vision boards or feeling “motivated.” We are diving deep into doing the uncomfortable work and becoming the woman who doesn’t just want it… but backs it with real action.More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

If you’ve ever looked at someone else’s perfectly curated business content and thought, “Why does it look so easy for her?”, this episode is for you.In today’s conversation, we’re breaking down everything they don’t tell you about what it really takes to grow a successful business. & It’s not just pretty branding, aesthetic reels or manifesting dream clients from your journal.We dive into the unglamorous side of building something real, the long nights, the mindset battles, the failed launches, the emotional rollercoaster & the discipline it takes to keep going when no one’s clapping for you yet.More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

Ever feel like you're doing everything right? The strategy, the workout plan, the effort, but you're still not where you want to be? In this episode, we're breaking down the real reason you feel stuck & your goals constantly feel out of reach. Don't forget to like, subscribe and comment if you enjoyed todays episode- it means the world to us! More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/

We are joined today by Dijana Djukic — founder of Discipline Base and The Dangerous Project. She has built a global coaching empire and became a self-made millionaire by 25 & she credits one thing above all: discipline.Dijana gets brutally honest about what it actually takes to rise, especially when no one’s clapping for you yet. If you’re tired of talking about your goals and ready to start becoming the person who achieves them, this one is for you.Find Dijana here:https://www.instagram.com/dijanadjukicc/More from us here: https://www.instagram.com/oiletstalkYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/You can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.com

If you're serious about hitting your fat loss goals, it's not just about eating less — it's about going in with a real game plan. In this episode, we’re breaking down exactly how to nail your calorie deficit phase:→ Why you need a clear plan from the start (and not just wing it). → How to stay adaptable when life inevitably throws curveballs. → Why a sustainable approach beats an all-or-nothing mindset every time. → And the honest truth... You have to want it badly enough to stay consistent when it’s hard, boring or inconvenient. It’s about strategy, discipline, and being smarter with your effort. If you're ready to stop spinning your wheels and actually see results, this episode is your blueprint.More from us here: https://www.instagram.com/oiletstalkYou can find Kate here: https://www.instagram.com/thekatemorris/https://www.instagram.com/katemorrispt/www.katemorriscoaching.comYou can find Gemma here:https://www.instagram.com/coachgemma/https://www.instagram.com/upliftmvmt/