Join me for this special live edition of Fill Up Your Cup Podcast where I share 7 ways you can refresh your self-care practice for the new season. I dive into how you can use your understanding of your own basic human needs to show up for yourself more mindfully and I talk about the 3 pillars of my self-care practice. I also chat live with guests and answer questions about self-care and emotional wellbeing! It’s a jam-packed BUMPER end of season episode that you’re not going to want to miss! In ...
Mar 30, 2023•59 min•Season 2Ep. 13
In this special end of season episode, I dive into the 'Question Cup' and answer some of the questions that listeners sent in throughout Season 2 of Fill Up Your Cup. From self-care ideas to feeling more confident, we cover a variety of topics that will help you add more feel-goodness into your life. In this episode I answer: How to tell someone you need space to practice self-care? What strategies do you recommend to be more accountable? How to teach others to be more kind? How can I feel less ...
Mar 23, 2023•50 min•Season 2Ep. 12
In this episode of Fill Up Your Cup, I'm sharing some tips for building healthy; from setting realistic goals to finding what works best for you, I'll be sharing some insights on how to make healthy habits stick for the long term. Whether you're looking to improve your fitness, eat healthier, or manage stress better, these tips will help you get started and stay motivated. So grab a cuppa and join me as we explore some practical ways to make healthy habits a part of your daily routine. In this e...
Mar 16, 2023•47 min•Season 2Ep. 11
In this episode of Fill Up Your Cup podcast as we explore the importance of self-care and finding balance in our busy lives. From practical tips for managing stress to creating a feel-good self-care routine, we discuss strategies that can help you prioritise your well-being and achieve a greater sense of calm and balance. Whether you're a busy professional, a student, or a stay-at-home parent, this episode offers actionable insights and inspiration for cultivating a more balanced and fulfilling ...
Mar 09, 2023•52 min•Season 2Ep. 10
Join me for a conversation with Danielle Brooker, a Joy Activation Coach and author of "Freedom from Busy: Practical Strategies to Release Your Inner Control Freak and Reclaim your Joy". In this episode of Fill Up Your Cup podcast, Danielle shares practical tips and strategies for managing stress, prioritizing self-care, and finding balance in our busy lives. If you're looking to add more joy, creativity, confidence, and feel-goodness into your life, this episode is a must-listen! In this episod...
Mar 02, 2023•53 min•Season 2Ep. 9
In this episode, we dive back into the world of self-care and I share tips on how to choose the right self-care action for your needs. From considering your needs and feasibility to experimenting and approaching self-care with a mindset of kindness, we cover it all. Tune in to learn how to make self-care work for you and boost your overall well-being. In this episode: Revisit S1 E02 - what actually is self-care? See what the self-care cycle is all about over on @fillupyourcuppod on insta Sign up...
Feb 23, 2023•34 min•Season 2Ep. 8
In this episode, we sit down with Rachel Waring and Ellie Kime, the best friends and co-hosts of the Business Proposal Podcast. Rachel and Ellie share their insights on the ups and downs of friendship, including the challenges of maintaining a close bond over time, the importance of communication, and the value of supporting each other through life's ups and downs. They also discuss how their friendship has evolved since starting their podcast, and the role it has played in building their succes...
Feb 16, 2023•53 min•Season 2Ep. 7
In this week’s episode, we’re taking a crash course on how to improve the MOST important relationship in all our lives: the one that we have with ourselves! I will teach you how you can bring the same values that you look for in other relationships in your life, to the relationship you have with yourself and give you 14 actionable ideas to help you start showing up for yourself with love this Valentine’s day. In this episode: Register for my FREE self-love & confidence Valentine’s day worksh...
Feb 09, 2023•53 min•Season 2Ep. 6
Mindfulness can be a really powerful tool to have in our self-care kit to help us move through those BIG feelings or challenging moments. But what actually IS mindfulness? In this episode I break down and define what mindfulness is and how you can use it to move through uncomfortable feelings and stay connected to our personal values. In this episode: Emotional intelligence: Mindfulness by the Harvard Business Review Register for my FREE Valentines Self-image workshop on Monday February 13th If ...
Feb 02, 2023•1 hr•Season 2Ep. 5
What if your mind had a ‘for you page’ and you had the power to filter what took up space on it - how would that change the way you speak to yourself? In this episode, I sit down with mindset & manifestation coach Chloe Slade, who shares her top tips for resetting the algorithm of your mindset and thought patterns through the stories you believe about yourself. We chat all things manifestation, self-image, self-worth and how you can start making space in your life NOW for the big dreams you ...
Jan 26, 2023•1 hr 6 min•Season 2Ep. 4
Continuing our January focus on goal setting, this week I sat down with life coach Laura Ogilvie-Jones to talk about how we can find clarity, create goals with feeling and increase our resilience by supporting ourselves through the challenges we face on the way. In this episode: Visit Laura’s website Enquire about 1:1 coach with Laura Follow Laura on Instagram Brené Brown Daring Greatly If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to t...
Jan 19, 2023•57 min•Season 2Ep. 3
In this episode I get real & vulnerable about my experience with burnout in 2022 and how a lack of clarity made moving through the challenges of the year so much more difficult. I share how I’m approaching this new year with a different mindset and why I’m setting intentions instead of specific end result focused targets. I also breakdown how you can set intentional, self-compassionate goals & ground yourself in the energy of your word of the year! Get ready to make 2023 the year you dre...
Jan 12, 2023•46 min•Season 2Ep. 2
Fresh off the back of the holiday season, I sat down with Nutrition Coach Jayne Jones to chat about how we can set healthy, sustainable food & fitness goals this year. Jayne breaks down some of the common misconceptions she has experienced with her patients & clients about food and explains why those trendy ‘new year, new me’ crash diets will not help you on your long term health journey. In this episode: Mental health info & resources Order a copy of Atomic Habits by James Clear Sig...
Jan 05, 2023•44 min•Season 2Ep. 1
Celebrate the end of season 1 & the festive season with me in this very special holiday edition of Fill Up Your Cup! I share 12 ways that you can look after your wellbeing and keep your cups topped up in the run into the new year. We chat boundaries, movement breaks, gentle goal setting & SO much more! In this episode: Help me celebrate season 1 by leaving a review of the podcast on your favourite place to stream Fill Up Your Cup Listen to the Business Proposal Podcast Download Notion fo...
Dec 08, 2022•40 min•Season 1Ep. 13
In this special season 1 bonus episode I’m sharing some of the winter wellbeing workshop I ran in November 2021. I share tips on how to define what self-care is to you and how to use the self-care cycle to create a meaningful selfcare practice that will help you overcome seasonal barriers. In this episode: Register for fill up your cup ‘live with laura’ before December 3rd Access the full Selfcare through the seasons workshop & workbook instantly for only €9.99 If you want to submit a questi...
Dec 01, 2022•30 min•Season 1Ep. 12
Let me share the story of how a book about Gratitude changed my mindset, and with it, my life! In today’s episode I’m breaking down three steps you need to take in order to add a daily gratitude practice to your life and all the wonderful benefits that will come with it. In this episode: The Gratitude Diaries by Janice Kaplan Get an all access subscription to Creative Fabrica before december 2nd for just $59 for the year Share something you are grateful for before the end of 2022 & tag me as...
Nov 24, 2022•40 min•Season 1Ep. 11
In the second part of our special on digital boundaries I’m sharing my top tips on how to set better boundaries around your relationship with your phone and social media. I walk you through the different settings you can set up on your phone and within your favourite social media apps to help you get more mindful about your screen time and I share lots of ideas for phone free fun downtime when you need to disconnect. In this episode: Register for the feel-GOOD masterclass before Nov. 30th Mental...
Nov 17, 2022•45 min•Season 1Ep. 10
In this episode we dive into the topic of technology and how it has changed our relationship to “work-life balance” since 2020. I also share 10 mindful actions you can take to help establish better digital boundaries around work communication. In this episode: Register for the feel-GOOD masterclass before Nov. 30th Mental health & wellbeing support information & resources How to set up focus modes on iOS devices Listen back on episode 6 to learn how to claim back more of your own time If...
Nov 10, 2022•40 min•Season 1Ep. 9
If you’re a perfectionist, people pleaser or ‘fixer’ then this episode is JUST what you need! I’m breaking down the steps to getting out of fixing mode and into a growth mindset. Let’s work the steps and break our people pleasing, need to control habits. In this episode: Register for the feel-GOOD masterclass The life changing magic of not giving a F*ck! By Sarah Knight If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your C...
Nov 03, 2022•41 min•Season 1Ep. 8
In this episode I share 5 easy, actionable steps to help you become more mindful of the way you speak to yourself and reframe that self-talk to be more supportive and growth focused. In this episode: Mental health support info & resources Send me a coffee with ko-fi ! Let me know how you get on with these steps by reaching out to me on instagram ! If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box ....
Oct 27, 2022•47 min•Season 1Ep. 7
We all have the same 24 hours in a day & most of us feel like it’s never enough. What if I told you I could teach you how to unlock extra time to do the things you want to do more of? In this week’s episode we’re taking a good hard look at how we budget our time so we never have to say we don’t have time for rest again! In this episode: Mental health support info & resource links FREE time budgeting template Register for 7 days of mindful selfcare If you want to submit a question, person...
Oct 20, 2022•37 min•Season 1Ep. 6
In this episode I breakdown burnout, share my personal experiences with it and the ‘let down effect’ and talk about the importance of finding rest from high stress living. In this episode: Join the podcast newsletter Send my your stories about burnout or pop me a DM to @fillupyourcuppod on instagram Mental health support info WHO article on burnout Mental UK article on burnout Psychology Today article on burnout FREE selflove webinar WebMD article about Marc Schoen & The Let Down Effect Set ...
Oct 13, 2022•34 min•Season 1Ep. 5
October 10th is World Mental Health Day, so in this episode we’re diving into lots of BIG feelings and learning how we can use a journaling practice to help us navigate & move through them. I share some of my favourite journaling exercises and jump into some BIG listeners' questions on the topics of fear & getting out of your comfort-zone! In this episode: Find out more about World Mental Health Day Mental Health support info & resources Join the FREE intro to mindful journaling cour...
Oct 06, 2022•37 min•Season 1Ep. 4
After a lot of trial & error I’ve created a monthly goal setting method that not only feels GOOD, but that actually helps me consistently show up for my personal growth. In this episode I break down the 4 steps of my mindful monthly goal setting method so that you can set yourself some meaningful personal goals that feel achievable this month! In this episode: Download my mindful monthly goal setting template C25K running training app FREE self-love & appreciate workshop If you want to s...
Sep 29, 2022•27 min•Season 1Ep. 3
In this episode I take a deep dive into defining ‘self-care’ and share with you some of the practical approaches & tools I use to teach about selfcare in my workshops. We explore the 3 selfcare pillars & I share a guided body scan practice you can do to check in with yourself daily. Mentioned in this episode: Why Has Nobody Told Me This Before? By Dr. Julie Smith . FREE 7 Days of Mindful Selfcare email course. FREE mindful monthly goal planner template. If you want to submit a question, ...
Sep 22, 2022•24 min•Season 1Ep. 2
We’ve all heard the saying, “you can’t pour from an empty cup”, but what if it wasn’t just one cup we were pouring from? What if we had a whole cupboard of cups to pour from, one for each different area of our wellbeing? Are you ready to open your wellbeing cupboard & take a look inside to see which of your cups might need a top up? Well in this pilot episode of Fill Up Your Cup I’ll begin to guide you through how you can do just that. If you want to submit a question, personal dilemma or an...
Sep 15, 2022•15 min•Season 1Ep. 1
