Advertise on podcast: The Powherful Project

Have you ever skipped the gym because you couldn’t fit in the full hour workout? Written off your nutrition for the week because you had chips on Thursday? Or ghosted your coach’s messages because you didn’t want to admit you were struggling to stick to your plan? In this episode of The Powherful Project, Wiebke and Kirsty get honest about perfectionism in fitness. From all-or-nothing thinking to feeling guilty for resting, they unpack how trying to get everything “right” can keep you stuck in a cycle of overcommitting, falling short and starting again. They also explore what’s underneath it: the fear of being seen failing, the pressure to do more, and the feeling that you’re never quite enough. Expect real client stories, personal admissions and practical ways to make your habits fit your life, from shorter workouts to CBF meals and honest conversations. If you’re tired of starting again every Monday, this episode will help you see how showing up imperfectly still counts. 💜 In this episode: Why starting with three sessions a week is setting most women up to failThe difference between a healthy goal and a perfectionistic oneWhy rest is not failure, it's actually part of the planThe CBF meal strategy that keeps you on track when life falls apartWhy ghosting your coach is the worst thing a perfectionist can doWhat to do when you miss a session instead of doubling up the next dayThe 1% rule that builds bigger results than any perfect plan ever couldWhy Monday restarts are keeping you permanently stuck Timestamps: 00:00 Fear Behind Perfection 01:41 The Overcommitment Trap 04:04 Flexible Goals Mindset 06:09 Rest Is Productive 07:28 Social Media Pressure 08:26 Worth Beyond Results 09:45 Root Causes And Compassion 13:15 Hidden Emotional Costs 17:09 Practical Plan Adjustments 18:13 No Catching Up Later 19:00 Nutrition Perfection Pitfalls 19:55 Learning over being Perfect 22:01 The All Or Nothing Trap 22:42 One Percent Fixes 24:22 Backup Meals Toolkit 27:43 Flexible Eating Out 30:37 Tools And Habits Recap 36:09 Final Takeaways Follow Kirsty and V on Instagram: The Powherful Project ⁠⁠https://www.instagram.com/thepowherfulproject/⁠⁠ V: @wiebkehensen:⁠⁠https://www.instagram.com/wiebkehensen/⁠⁠@busygirlclub:⁠⁠https://www.instagram.com/busygirl.club/⁠⁠ Kirsty: kirstyholmes_pt:⁠⁠https://www.instagram.com/kirstyholmes_pt/⁠ ⁠⁠⁠@be.powherful:⁠⁠https://www.instagram.com/be.powherful/

She ran 14,200 kilometres around Australia and never lost her period, and she says that matters more than the distance. Brooke McIntosh joins Wiebke and Kirsty for a conversation about what resilience actually costs. Seven weeks into the run she crossed the numbers off her caravan, stopped chasing 80km a day because a bloke told her to put those figures on it, and immediately started performing better. In this episode: Why the version of resilience you've been sold got her hospitalisedTraining with your cycle instead of pushing through itThe four-question morning check-in she does in the mirrorWhy Pinterest affirmations don't work, and what doesHer take on why asking someone else if they're okay might be the wrong place to startThe 3, 2, 1 rule for the thing you've been avoiding Find Brooke: Instagram @brookemcintosh__ and @justonemore.mvt, Find us: Instagram @thepowherfulproject Kirsty: @Kirstyholmes_pt V: @Wiebkehensen 0:00 You're not okay, and something needs to change 2:45 The biggest lie you've been told about resilience 6:45 The wake-up call she'd been writing about for 12 months 11:00 Why "are you okay" might be the wrong question to ask 13:40 The thought that found her 11,000km into the Outback 17:15 She ran 14,000km and kept her period the whole way 24:45 The day she crossed the numbers off the caravan 27:15 The coach who took her money and never believed her 33:20 Why your affirmations aren't working 38:30 Every scan came back clean, and she knew they were wrong 43:40 Seven women, 500 kilometres, and what she's doing next 51:15 Why she celebrated 14,000 separate times

The fitness industry has been selling women a lie. That health has a look. That you have to earn your place in a gym. That the trainer with the visible six pack always knows more than the one without it. Lauren Calvin has spent her career dismantling all of it, and in this episode she holds absolutely nothing back. Founder of Women's Fitness Academy and one of the most courageously honest voices in the wellness space, Lauren has lived the full spectrum. Eight years of eating disorders. A bodybuilding stage followed by a massive rebound because nobody warned her what came next. A pregnancy where she couldn't find a single trainer educated in pre and postnatal care. And years of watching an industry tell women that their body is their business card. So she built something different. An education platform that looks nothing like the industry that almost broke her. One that trains coaches to lead with compassion instead of shame. That teaches women's health as a foundation, not a niche. That makes room for every body, every history, and every woman who was told she didn't look the part. This one is for the woman who is done fighting her body, done shrinking herself, and absolutely done being told she has to look a certain way to belong in a gym, in the industry, or in her own skin. Find Lauren on instagram: https://www.instagram.com/laurencalvin_lc/ Follow Women’s Fitness Academy: https://www.instagram.com/womensfitnessacademy_/ In this episode we cover: 00:47 Meet Lauren Calvin, the founder of Women's Fitness Academy 02:38 Why Lauren almost quit the fitness industry, and what made her stay 04:26 What health actually looks like beyond abs and body fat 06:27 Your body is not your business card: what it means and why it matters 07:05 Shame marketing: why it works short term and destroys people long term 11:38 Why judgment of others is always projection 15:27 The context behind every body you see online 16:05 Eight years of eating disorders: Lauren's full story 20:57 Pregnancy, training myths and finding zero support 25:53 What a balanced approach to health actually looks like in real life 27:31 Flexible training frequency: why you don't need to train five days a week 28:25 Minimum effective dose: what the research actually says 30:33 Building a more compassionate and welcoming fitness culture 31:42 Why women's health is not a niche: it's 80% of your client base 36:54 ADHD diagnosis and the struggle with traditional learning 38:50 How Women's Fitness Academy designs for neurodivergent learners 41:52 Why struggling people reveal system problems, not personal ones 47:34 Body image recovery, is it actually possible? 50:39 Where to find Lauren and Women's Fitness Academy 52:35 Final takeaways Follow Kirsty and V on Instagram: The Powherful Project ⁠⁠https://www.instagram.com/thepowherfulproject/⁠⁠ V: @wiebkehensen:⁠⁠https://www.instagram.com/wiebkehensen/⁠⁠@busygirlclub:⁠⁠https://www.instagram.com/busygirl.club/⁠⁠ Kirsty: kirstyholmes_pt:⁠⁠https://www.instagram.com/kirstyholmes_pt/⁠ ⁠⁠⁠@be.powherful:⁠⁠https://www.instagram.com/be.powherful/

Your money problems might not be about money at all. Systemic therapist Caterina Pulitano unpacks how our families quietly shape the way we earn, rest, love and show up, and why the boss babe era is making women sick. In this episode: Why your relationship with money often starts with your dadForgiveness vs acceptance when a parent has hurt youHow to spot the generational patterns you keep repeatingWhy women overwork and stop trusting their bodiesWhat it looks like to train with your biology instead of against itThe permission slip to do less without the guilt Caterina is the founder of Beyond Walls Collective in Perth. Find her at https://www.caterinapulitano.com.au/ On Instagram @catherine_pulitano Chapters: 0:00 Your dad handed you this and you never noticed3:00 Why the best therapy makes you a little uncomfortable5:15 How you and your sibling got two totally different childhoods7:30 The reframe that makes you soften towards your parents11:20 Where your weird money habits actually began15:15 How she reads the stuff you won't say out loud17:30 Stop trying to forgive. Do this instead.20:20 You're half your parents, messy bits and all26:00 The real reason you can't slow down or trust your body32:00 You're not lazy, you're fighting your own biology36:20 Losing your period is not the flex you think it is37:30 Knowing when to say no (and where to find Caterina) Follow Kirsty and V on Instagram: The Powherful Project ⁠https://www.instagram.com/thepowherfulproject/⁠ V: @wiebkehensen:⁠https://www.instagram.com/wiebkehensen/⁠@busygirlclub:⁠https://www.instagram.com/busygirl.club/⁠ Kirsty: kirstyholmes_pt:⁠https://www.instagram.com/kirstyholmes_pt/ ⁠@be.powherful:⁠https://www.instagram.com/be.powherful/

If you've ever Googled "gut health" and come away more confused than when you started, this episode is for you. We sit down with accredited dietitian Michelle Keaughran, founder of The Digestion Co. and an IBS specialist, to separate nutrition facts from fiction. Living with celiac disease herself, Michelle combines evidence-based advice with lived experience to help you better understand your gut, without unnecessary food rules or restrictive diets. In this episode, we cover: What gut health actually means and the signs your gut may need attention.The differences between IBS, celiac disease and gluten sensitivity.Why stress and the gut-brain connection play a bigger role than you might think.The truth about gluten, intermittent fasting, the carnivore diet and the Low FODMAP diet.Simple strategies to reduce bloating, improve constipation and support healthy digestion.Why regular meals, fibre, hydration and quality of life matter more than chasing nutrition trends. Whether you're struggling with bloating, digestive issues or simply feeling overwhelmed by conflicting nutrition advice online, this episode is packed with practical, evidence-based tips to help you feel your best, while still enjoying the foods you love. Follow Michelle: @thedigestionco Instagram: https://www.instagram.com/thedigestioncoWebsite: https://www.thedigestionco.com.au/ Timestamps: 00:00 Meet Michelle07:02 Celiac Disease Explained09:24 Gut Health Misinformation15:41 Chocolate and Food Rules17:07 Restriction and IBS Cycle20:14 Bloating Relief Tools25:02 Low FODMAP Basics31:02 Quality of Life Nutrition33:28 Gluten Myths and Sensitivity36:24 Low FODMAP Gluten Options37:56 Wheat vs Onion Garlic Link39:20 Bristol Stool Chart Basics41:22 Bowel Frequency and Constipation43:09 Red Flags and GP Visits43:59 Constipation Fixes47:25 Fiber Targets and Types50:58 Gut Health and Skin53:00 Fermented Foods and Yogurt55:37 Gut Myths: Carnivore and Fasting01:00:31 Wrap Up Follow Kirsty and V on Instagram: The Powherful Project https://www.instagram.com/thepowherfulproject/ V: @wiebkehensen:https://www.instagram.com/wiebkehensen/@busygirlclub:https://www.instagram.com/busygirl.club/ Kirsty:kirstyholmes_pt:https://www.instagram.com/kirstyholmes_pt/@be.powherful:https://www.instagram.com/be.powherful/

In this episode of The Powherful Project, Kirsty and V explore how judging others often reflects our own self-judgment and insecurities: from social media comparisons to body image and reactions to outspoken people. They dive into how we project our inner critic onto the world around us, the power the "mean girl" voice can hold, and how to reframe harsh thoughts that don't always reflect the truth. The conversation highlights the value of self-acceptance and neutrality over forced self-love, with practical strategies for softening self-talk and releasing judgment. Timestamps: 00:00 Why judging others often means you're judging yourself 02:37 Self-acceptance basics 04:33 Naming your inner critic 07:30 Reframing body talk 13:28 Character and jealousy 17:16 Haters and compassion 23:09 Rewiring the inner critic 26:18 Pattern interrupt and needs check 31:52 Feedback without feeling attacked 39:42 Homework and final takeaways Follow on social media: The Powherful Project https://www.instagram.com/thepowherfulproject/ V: @wiebkehensen: https://www.instagram.com/wiebkehensen/ @busygirlclub: https://www.instagram.com/busygirl.club/ Kirsty: kirstyholmes_pt: https://www.instagram.com/kirstyholmes_pt/ @be.powherful: https://www.instagram.com/be.powherful/

Perimenopause can begin up to 10 years before menopause and most women have no idea. In this episode, we sit down with Shiree Walker, nurse practitioner and founder of Glow Aesthetic Wellness Co in Perth, to break down everything the healthcare system isn't telling you. We cover the full head-to-toe symptom list, why frozen shoulder might actually be a hormone problem, the Oprah and Halle Berry stories that say everything about the gap in women's health, and why it should be called hormone restoration and NOT replacement. Whether you're 32 or 52, this episode has something in it for you. Find Shiree: @glowaestheticswellnessco on Instagram or https://www.glowaesthetics.com.au/ Telehealth available across Australia. Listen to our first episode with Shiree: Beauty Beyond the Surface Follow us: @thepowherfulproject 0:00 Cold open — why Oprah saw 7 specialists before anyone said perimenopause0:55 Welcome back Shiree Walker + what's new at the clinic3:00 The 4 symptoms she sees most across every age group4:00 What is perimenopause, really? (it can start 10 years early)8:00 Hot flushes, vasomotor symptoms and what's actually happening10:30 Hormone replacement vs hormone restoration12:00 Why teens on the pill are affected too13:00 "We're not doing our mother's menopause"14:00 What to say to your partner — communication during perimenopause16:00 Why women are quitting high-flying jobs over this18:00 The link between postnatal depression and perimenopause mood symptoms21:00 Frozen shoulder, joint pain and the hormone connection23:00 Why hormone restoration changes your training results27:00 Sleep, cortisol and the "I need coffee" cycle29:00 Strength training and why resistance matters most32:00 The "eat less, move more" trap34:00 Hair loss, skin changes and what blood tests to ask for40:00 Who looks after the caregivers? Nurses, shift work and longevity45:00 What this actually costs (and is it covered by Medicare)48:00 When hormone restoration fixes what looks like anxiety or ADHD53:00 Where to start if you're nervous about the gym56:00 Where to find Shiree + final thoughts

What if the best version of you is hiding behind the sentence: “I’m too scared to try that”? In this episode of The Powerful Project, I’m joined by Sarah Mack, the legend behind Fit Perth Life — to talk about her mission of trying 200 new things in a year (yes… TWO HUNDRED 😭) and how it completely rewired her confidence, mindset, and ability to handle anxiety + perfectionism. We chat about everything from pole dancing, aerial yoga, horse riding, dance classes, obstacle courses, and the awkward reality of being a beginner again… to why fun is not a “reward” it’s part of growth. And because the universe loves a collab moment 💜We’re also teaming up for a Run Club collab, while Sarah has just launched her Fun Club, helping girls in Perth get out of their comfort zone and try new experiences with zero pressure. If you’ve been stuck in overthinking mode, waiting to feel “ready”… this episode is your sign. ✨ Confidence isn’t built in comfort. It’s built in the trying. Fit Perth Life: https://www.instagram.com/fitperthlife/?hl=en Sarah: https://www.instagram.com/sezmack/?hl=en 00:00 Intro — marketing, creativity & why Sarah loves trying new things01:13 Meet Sarah Mack + what Fit Perth Life is all about01:38 Why she started documenting everything on Instagram02:49 The “200 new things in a year” challenge (and what sparked it)04:36 Fear, anxiety & perfectionism: how to start anyway10:08 Pole dancing, aerial yoga + learning to be a beginner again20:25 Dance classes, twerking challenges & getting over embarrassment30:05 Creative workshops + unique activities outside fitness33:38 Obstacle course races: facing fears + building grit35:51 Mindset shift: focusing on positives & progress39:27 Confidence building: what actually changes when you keep showing up42:31 Comfort zones vs growth zones (and why discomfort = power)44:03 Practical tips for trying something new when you feel anxious01:03:00 Rest, joy & why fun is part of becoming your strongest self01:04:08 Run Club collab + Sarah’s new Fun Club (how to join)01:05:00 Final challenge: what’s ONE new thing you’ll try this month?

In this episode of The Powherful Project, Kirsty and V debunk common nutrition myths that often leave women feeling confused about what and how to eat. They unpack widespread misinformation around carbohydrates, “clean eating,” supplements, fasting, and more, helping listeners cut through the noise and make informed, confident nutrition choices. This episode focuses on simplifying nutrition, highlighting the importance of balanced eating, avoiding extreme approaches, and understanding when professional guidance matters. Key topics covered: Why nutrition feels so confusing The influence of social media and marketing on food beliefs The truth about carbohydrates Debunking the “clean eating” mindset Sugar, gluten, and dairy: do you really need to cut them out? Balanced nutrition vs. extreme diets Supplements: what you need to know Fasting and skipping meals Calorie counting and body composition myths Detoxes, resets, and other nutrition misconceptions Episode timestamps: 00:37 Why Nutrition Feels So Confusing 00:45 The Impact of Social Media on Nutrition Beliefs 05:01 Marketing vs. Health: The Misinformation Dilemma 08:39 The Truth About Carbohydrates 13:38 Debunking the Clean Eating Myth 19:55 Should You Cut Out Sugar, Gluten, or Dairy? 24:02 The Importance of Balanced Nutrition 24:29 Debunking the Gluten-Free Myth 25:00 The Truth About Supplements 28:12 Fasting and Skipping Meals: Myths and Facts 35:47 The Reality of Calorie Counting 39:35 Does Eating More Make You Bulky? 46:07 The Detox and Reset Myth 48:47 Final Thoughts and Takeaways

In this honest and down-to-earth episode of The Powerful Project, Coach Corey “Chaos” shares his story of moving from New Zealand to Perth, and what it really looked like to start over. From a tough breakup to navigating self-doubt, Corey opens up about rebuilding his life, finding community, and growing into the coach and person he is today. Now based at Good Vibes Boxing, Corey talks about the deeper side of coaching: connection, communication, and helping people feel seen. He also shares personal reflections on identity, masculinity, mental health, and learning to “pick yourself” even when things feel uncertain. 🔹 Timestamps:00:00 – Intro & a few tech hiccups00:11 – Meet Coach Chaos00:30 – Growing up in New Zealand01:12 – Finding purpose in coaching02:41 – Why he moved to Perth07:35 – What it was like starting fresh11:15 – Letting go and learning who you are15:55 – Leaning into chaos and growth23:10 – Alone but not lonely: solitude & self-awareness30:04 – Connection as energy30:56 – The challenge of training women with care32:42 – How trust and empathy make better coaching35:32 – Helping female clients feel empowered44:38 – Getting better at communication55:18 – Looking back on the journey59:35 – Final thoughts and how to reach Corey This episode is about real-life growth, not overnight transformations, but the kind that comes from showing up, being honest, and taking small steps forward. If you're figuring things out, this conversation will feel familiar in the best way.

In this episode of the Powherful Project, Kirsty and V dive into the issue of decision fatigue and overthinking that many women experience. They explore the reasons behind feeling stuck despite having numerous ideas and an extensive to-do list. The episode focuses on strategies to overcome decision fatigue and also emphasize the importance of self-respect, rest, and setting up supportive systems to avoid feeling overwhelmed. Timestamps: 00:00 Introduction to Overthinking and Decision Fatigue 02:02 Understanding Decision Fatigue 02:42 The Busy Lifestyle and Its Challenges 05:15 Strategies to Combat Decision Fatigue 08:48 Creating Effective Routines 13:07 The Importance of Consistency and Flexibility 15:17 Creating Habits for Nutrition 15:25 Meal Prepping and Shopping Routine 18:33 Handling Busy Weeks 20:33 Automating Your Environment 25:44 Mindset Shift: Self-Respect Over Self-Indulgence 28:35 Seeking Help and Accountability 29:23 Conclusion

In this episode of The Powerful Project, we discuss our personal experiences and views on relationships. We compare our different perspectives and challenges faced when single vs being in a relationship. We explore societal pressures, the value of having aligned goals with a partner, and the importance of self-development. We also touch on the dynamic of balancing independence and partnership, evolving roles of women and men, and how personal values and experiences shape relationship goals. 00:00 Welcome to The Powerful Project 00:09 Discussing Relationships: Single vs Engaged 01:03 Our Thoughts on Choosing the Right Partner 01:34 The Importance of Compatibility 04:50 Living Together: The Realities 13:08 Balancing Independence and Partnership 18:49 Modern Relationship Dynamics 22:06 Balancing Independence and Relationships 23:03 Challenges of Modern Relationships 24:59 The Impact of Feminism on Gender Roles 26:41 The Importance of Compromise in Relationships 28:57 Navigating Relationship Expectations 35:48 Accepting and Working Through Differences 40:42 The Complexity of Feminism and Relationship Dynamics Follow us on socials for more content: Kirsty: ⁠@kirstysholmes⁠ V: ⁠@wiebkehnsn⁠ Subscribe to hear more and if you related to this episode, please leave a review!

Lessons Learned in Building a Fitness Business In this episode of The Powerful Project, we dive into the realities of turning passion into profit. Drawing from our own experiences in the fitness industry, we share the challenges, breakthroughs, and practical lessons learned while building businesses from the ground up. From client acquisition to tax planning, self-discipline to structured systems, this conversation highlights what it truly takes to run a successful business. We discuss the value of listening to clients, the importance of continuous learning, and why applying knowledge immediately is the key to growth. You’ll also hear insights on adapting to your audience, balancing business with personal life, and the often-overlooked realities of entrepreneurship. Whether you’re just starting out or scaling your fitness business, this episode is packed with actionable advice and hard-earned wisdom. What You’ll Learn in This Episode: The biggest challenges in starting a business Why continuous learning (and unlearning) matters The role of mentors, coaches, and structured systems How to adapt your teaching methods for impact Financial realities: taxes, planning, and long-term sustainability Finding balance between business and personal life Tune in for an honest and practical conversation that will help you build a stronger business and a more fulfilling entrepreneurial journey.

Feeling drained despite doing “all the right things”? In this episode, we welcome Dr. Cory, women’s health researcher and PhD expert in nutrition and iron metabolism, to shine a light on iron deficiency, one of the most overlooked energy killers for women. What You’ll Discover: ✅ Why common iron deficiency thresholds are outdated and how that affects your energy levels, sleep, workouts, and mood✅ Genius tips for iron-rich nutrition—including heme vs. non-heme sources, absorption hacks, plus realistic meal ideas tuned for busy schedules✅ Smart guidance on supplementation vs. iron infusions: benefits, risks, real-life scenarios✅ Hidden causes of fatigue in women: heavy periods, athletic training, stress, and how to test beyond tiredness✅ Inspiring data on the costs of low iron—from lost income to missed moments with the family✅ Dr. Cory’s proposals for gender-equitable healthcare and individualized screening—transforming the way women are diagnosed This episode delivers science-backed and actionable iron deficiency strategies to help you finally boost your energy, recalibrate your body, and become your strongest, most energised self, while keeping your life full of what matters most. Timestamps 00:00 Intro & guest welcome 02:52 Dr. Cory’s academic path and what ignited his passion 17:14 Rigorous research on iron deficiency in women 42:23 Iron absorption: heme vs. non‑heme, what boosts absorption 43:27 Supplements & infusions—types, timing, effectiveness 48:07 Everyday foods that support healthy iron 50:44 Real talk: iron low-down for women athletes 58:01 The economic and quality-of-life ripple effects 01:05:04 Quick-fire takeaways + powerful summary Why This Episode Is for You 👉 You’re a boss lady, active mum, entrepreneur, or go-getter who needs more energy to function 👉 You’re done with fad diets, ready for a real, science-based food & fitness plan 👉 You want to feel fit, energized, powerful, and unapologetically YOU 👉 You need expert-backed nutrition and coaching that flexes with your busy life Next Steps: Kirsty and V are both certified personal trainers with online + in‑person coaching, helping women like you ditch exhaustion, build strength, and ignite their dream bodies. Ready for personalised support? Kirsty: https://www.instagram.com/kirstyholmes_pt/ https://www.instagram.com/be.powherful/ V: https://www.instagram.com/wiebkehensen/ https://www.instagram.com/busygirl.club/ Cory: LinkedIn https://www.linkedin.com/in/cory-dugan-453673179/ Facebook: https://www.facebook.com/paradox.health369/ UWA Research Repository : https://research-repository.uwa.edu.au/en/persons/cory-dugan Research Gate: https://www.researchgate.net/profile/Cory-Dugan Twitter (X): https://x.com/CoryDugan10 ORCID Research ID: https://orcid.org/0000-0001-5546-3465 Instagram: https://www.instagram.com/_holisticher/

Navigating Life Transitions and Embracing the Messy Middle In this episode of The Powerful Project, we provide a life update covering our personal and professional transitions over the past few months. We discuss navigating new teaching roles, managing multiple jobs, setting boundaries, handling stress, and pursuing new business ventures. The episode also touches on personal challenges such as staying organised, maintaining friendships, and making time for self-care rituals, all while embracing the messy middle of real-life changes. 00:00 Welcome to The Powerful Project 00:17 Life Update: New Roles and Responsibilities 00:25 Balancing Coaching and Teaching 03:19 Navigating Personal and Professional Changes 05:02 Challenges and Lessons Learned 06:17 Building a New Routine and Business 13:20 Manifesting and Taking Action 18:20 Embracing Vulnerability and Change 19:14 Controlling What You Can 21:17 Maintaining Relationships Amidst Chaos 23:23 Building and Relying on Habits 28:07 Navigating Stressful Situations 32:24 Final Thoughts and Encouragement Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!