S3E09. Overcoming plateaus & finding your spark after stagnation (00:53:00)
Hi friends!This week we are discussing all things plateaus & finding your spark again. If you’re feeling stuck, uninspired, or like you’re just spinning your wheels lately, this episode is for you. I tell you all about my own biggest plateaus, and we’re diving deep into overcoming it and regaining that motivation, whether it’s to do with your career, fitness journey, creative projects, or just your general day-to-day. It’s time to learn to trust the process of learning, adapting, and preparing for what’s next, and finally break free from your rut.With love,Cass(12:01) What is plateaus?(14:36) The story of my own biggest plateaus(23:57) The ”just before” theory(28:08) Recognising why you’re stuck(37:56) Finding your spark again(44:32) The science behind plateaus(46:24) Spiritual practices for reigniting motivation(51:11) Listener challenge
6 : Whispers of Wonder - The Hoodie Crow Storytime (00:10:52)
Welcome back to 9 Lives Whispers of Wonder!
This week I am reading you a Gaelic wonder tale about The Hoodie Crow, a story about love and perseverance.
I hope you enjoy and see you in two weeks for another Whispers of Wonder.
Always love!
Cass
S3E08. Stop people pleasing, set boundaries & gain confidence. (00:49:50)
Hi friends!
This week we are discussing a requested topic from the audience: people pleasing. Are you constantly putting others' needs before your own? Struggling to say no without guilt? In this episode, we’re diving into the power of setting boundaries, breaking free from people-pleasing habits, and building unshakable confidence.
You’ll learn practical strategies to stand up for yourself, communicate assertively, and stop seeking external validation. It’s time to put yourself first—without the fear of disappointing others.
Much love, until next week.
Cass
(13:18) My people-pleasing journey
(34:02) The cost of people-pleasing
(35:06) The power of boundaries
(40:33) Overexplaining and fear of abandonment
(42:21) Reclaiming your power
(47:03) ”The Invitation” by Oriah Mountain Dreamer
S3E07. How to Run Wild : Trail Running Transforms Fitness, Courage, and Your Connection to Nature (01:03:51)
Hi friends!
This week I am delving into all things nature & trail running! In this episode I tell you everything you need to know about trail running, from gear to logistics to building bravery. I touch on the relationship between culture and nature, and dig into studies surrounding the importance of women embracing the outdoors in all it's messy, gritty, awesome power. We also chat about nature as trauma therapy, the discovery of EMDR, how it has helped me, and what being in nature does to our brain, bodies, and fitness (spoiler: it's all great)! I adored researching, writing and delivering this episode... Nature saved my live, and i'm so passionate about showing you how it could change yours too!
With love,
Cass
(04:04) What nature means to me
(08:42) The relationship between nature and culture
(25:48) Why trail running?
(29:24) How to get started with trail running
(45:30) Building confidence outdoors
(49:29) The science behind how nature enhances our happiness
(54:18) EMDR therapy
(61:17) ”I Wandered Lonely as a Cloud” by William Wordsworth
(62:17) ”Run the Wild Path” - an original poem
5 : Whispers of Wonder - Why the Sea is Salty Storytime (00:10:15)
Welcome back to 9 Lives Whispers of Wonder!
This week I am reading you the story of Why the Sea is Salty. This story is a Norse folk tale all about being grateful for what you have.
I hope you have a wonderful week and see you in a fortnight for another Whispers of Wonder.
Always love!
Cass
S3E06. 8 books that changed my life: unlock power in knowledge. (01:01:55)
Hi friends!
Today I am talking you through the 8 books that changed my life. From psychology to spiritualism, quantum physics and the classics, I take you through what each book contains, how it can help you and what they mean to me. I also give pointers on creating the habit of reading. Knowledge is power! Stories are inspiration!
Until next week,
Much love,
Cass
(02:07) How to get into reading
(08:30) The Four Agreements - Don Miguel Ruiz
(12:46) What I Talk About When I Talk About Running - Haruki Murakami
(19:05) Mastery - Robert Greene
(31:17) Psycho-Cybernetics - Dr. Maxwell Maltz
(37:20) The Shining - Stephen King
(44:05) The Courage to Be Disliked - Ichiro Kishimi and Fumitake Koga
(50:25) The End of Everything (Astrophysically Speaking) - Katie Mack
(55:59) The Catcher in the Rye - J.D. Salinger
(61:05) Nothing Gold Can Stay - Robert Frost
S3E05. Rewire bingeing & food noise - Letting go of perfectionism (00:55:35)
Hi friends! Our audio quality has now been resolved! Thank you for your patience as the studio fixed the issue. This week we are discussing the complex and very nuanced journey of moving past bingeing, food noise and secret eating. I hope this episode can be of comfort to anyone out there struggling with their relationship with food. There is joy and freedom to be found in our friendship with food!
Please note - I am not a dietitian and therefore cannot offer prescriptive advice . I am however, a coach and a human who struggled with BED for 10 years, so I do my best to give anecdotal tips. If you are struggling with any of these issues please speak with your doctor.
Until next week,
with love and strength,
Cass
HELPLINES:
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0808 801 0677
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0808 801 0434
US
(800) 931-2237
(03:44) My own food story
(10:20) Understanding food noise and overeating
(13:40) Perfectionism
(18:22) Why we overeat
(28:14) Quieting the noise and finding freedom
(38:32) Actionable steps to move forward
(45:06) The brain’s role in binge eating
(47:08) Rewiring the brain
(49:30) Practical tips backed by science
(54:01) ”Wild Geese” by Mary Oliver
4 : Whispers of Wonder - The White Snake Storytime (00:10:31)
Welcome back to whispers of wonder - this week I am recounting the tale of the White Snake, a german fairytale by the Brothers Grimm. Relax, enjoy and see you next week.
S3E04. Heal from Bullying & Gaslighting, reclaim your power. (00:50:54)
Hi Friends! We have had issues with the sound tech in the studio - this is the last episode with this slight issue and it has now been resolved moving forward. I thought it was best to release the episodes anyway, however frustrating. All fixed now! :)
This week we are discussing healing from bullying and gaslighting. A topic I am very well versed in, having suffered through bullying in my younger years, in adult relationships and even at work. This episode covers how to heal from the negative self perception bullying can create, along with how to unwind yourself from the gaslighting or victimhood that bullies often use as a tactic. You are more than what others have said to you, and you deserve to be kind to yourself. Together, I hope we can overcome.
Much love - until next week,
Cass
(15:50) Reclaiming your power
(17:55) Acknowledge the Experience
(21:29) Seek Support
(26:23) Rebuild Self-Worth
(28:12) Set Boundaries
(33:30) Reclaim Your Voice
(36:36) Empower Your Body and Mind
(38:47) Redefine the Narrative
(40:46) Affirm Your Worth Daily
(43:42) Manifesting your desired reality
(48:30) ”Bluebird” by Charles Bukowski
Affirmations for Manifesting a Bully-Free Life
“I radiate confidence, and I attract kindness."
“I am worthy of respect and surround myself with positive people.”
“My boundaries protect my peace and energy.”
“I am creating a life filled with joy, safety, and empowerment.”
“I release all negativity and open myself to uplifting experiences.”
S3E03. New Years Goal Setting, visualization and manifestation follow along! Transform your life in 2025! (00:40:12)
It's time to build your dream avatar for 2025! On the eve of 2025 I have created a special follow along episode for you. We cover how to set goals that you will actually stick to, how to visualize for success, and how to manifest your fitness goals. We will journal, create vision boards and delve into some guided meditation. Reinvention is a powerful tool - so grab a notebook and a pen, and let's create some magic.
(07:47) Why build your avatar?
(09:08) Making space for change
(17:34) Goal setting 101
(23:00) Visualization and manifestation
(32:03) Taking action
(37:45) Closing thoughts
2 : Whispers of Wonder - Christmas Storytime (00:13:20)
MERRY CHRISTMAS FRIENDS! Welcome back to 9 lives Whispers of Wonder!
This week I am reading you a little folk tale about a Fir Tree that wanted to grow up. This story is all about learning to be present and grateful for everything we have in our present, without constantly having to push for more or better.
I hope you have a wonderful christmas, relax, enjoy and I will see you next week for another Whispers of Wonder.
Always love!
Cass
S3E02. Unlock your inner athlete - Turn depression to obsession and WIN (00:59:15)
Hi friends! Thank you so much for tuning in this week. In today's episode we discuss how to turn low mood into high motivation. I cover the physical, mental, and spiritual tools you need to unlock your inner athlete and start to win. Remember - ANYONE is an athlete, we all deserve to cultivate that level of discipline and positive visualisation for ourselves. Your Olympics are your life, so let's act like it!
Until next week!
Cass ✨
(14:59) Discovering your why
(22:07) Unlocking your inner athlete
(37:51) Building Resilience
(45:09) Turning consistency into obsession
(55:37) Closing thoughts
(56:15) ”To Hope” by John Keats
1 : Whispers of Wonder - Fairytale Storytime (00:15:58)
Welcome to 9 Lives Whispers of Wonder, a weekly fairytale or myth read by Cassia!
Fantasy, imagination and play are important parts of our wellbeing, and so I decided to read you a story each week!
Grab a cup of tea, relax, and enjoy.
Catch you next week for another storytime.
Always love!
Cass
S3E01. Breakdowns & Burnout to Brilliance (00:56:37)
Hello friends! Welcome back to 9 Lives Podcast. I am so delighted to be back! Thank you for your patience whilst I took some time out.
This week we are discussing mental health breakdowns, burnout, learning to live with big failures, and how to dust yourself off and get back up. Life is messy, and never linear. We must learn to live in the nuance of it all. I hope this episode can serve as some relief in this era of hustle culture.
I'm looking forward to a season of honesty, toolkits, poetry, follow alongs, hopeful ramblings, special guests and so much more.
Thank you for being here!
Always love,
Cass
(02:03) Honest life update
(04:51) Success at all costs, the hustle is not worth your health
(19:19) And now that you don't have to be perfect, you can be good.
(20:11) What is burnout & why are so many young people experiencing it?
(23:14) Workplace expectations, are they toxic?
(26:31) Productive exercise vs unproductive exercise
(36:54) How to get in touch with your soul over ego
(41:40) Sitting with your loneliness
(43:29) Taking mental bookmarks of meaningful moments
(50:19) Health markers to look out for in depressive episodes
(51:54) Closing thoughts
(53:35) "If" by Rudyard Kipling
S2E22. Season Finale: Answering the Hard Questions (01:01:55)
I can't believe how fast these two seasons have flown by. Next time you see me - after a short break - I'll be coming to you from my own 9 Lives studio!
This podcast has been the best lesson in discipline, consistency and doing things even on days you don't really feel like it. To finish the season, I wanted to chat to you and answer your questions about mindset, fitness, running, recovery and much more.
Thank you friends, until next season!
Love always
Cass xx
S2E21. Lucy Davis: The Price of Extraordinary (01:11:18)
A real honour to be joined by athlete, ultra marathon runner and businesswoman - Lucy Davis - on today’s episode.
I’m so proud and feel very privileged that Lucy felt 9 Lives was a safe enough environment to open up about the impact of competing and participating in multiple endurance sporting events has had on her self esteem over the years. We discuss her life growing up as a swimmer and gymnast as well as her experience recovering from an eating disorder in her early twenties.
Lucy is nothing short of extraordinary in her endeavours but her daily anxieties and worries are extremely ordinary. We talked about finding peace among your people, recognising when it’s time to pause and how exhausting it can be existing in your masculine energy in so many areas of your life.
I hope you can all take something away from this episode that encourages you to be kind to yourself and to relieve the pressure.
Love always
Cass xx
S2E20. Zanna Van Dijk: Conquering fears & redefining yourself after burnout (00:49:21)
Welcoming my friend and long-time creator, Zanna Van Dijk to 9 Lives! Getting to know Zanna over the past 6 months has been an absolute joy and this conversation really encapsulates the inspiration and empowerment that I - and hundreds of thousands of others - draw from Zanna's experiences and mindset.
This chat is one about finding balance after burn out, maintaining friendships in adulthood and creating boundaries among many more topics.Hope you take something from this and in Zanna's words, don't forget to slow down and look after yourself.
Love always,
Cass xx
(00:15) Introducing Zanna
(03:47) Zanna's 4 Lives
(06:55) Fear and bravery
(12:00) Advice for beginner runners
(15:19) Productivity and juggling life's responsibilities
(20:00) Where do you attach your value?
(20:55) Nothing is worth your health
(24:55) Refining success through friendship
(27:43) How to find new friendships in adulthood
(37:40) Setting boundaries
(41:44) Hosting hiking trips all over the world
(47:47) Jody Lynn Poem
S2E19. Curbing impulsive behaviour and getting out of debt (00:41:51)
While I've mentioned my experience getting out of debt before, I wanted to dedicate an episode to explaining the behaviours that caused me to rack up that debt and crucially, the changes I made in order to now be fully debt free and running my own business. In this episode I talk about the price of wellness, getting control of impulsive behaviours and conquering the fear of starting something new.
If you're struggling with impulsive behaviours that are having a negative impact on your life from your relationships to your finances, the very first step is reaching out and sharing the problem with someone. A balanced life is absolutely possible for you.
Love always
Cass xx
(00:52) Introduction
(04:00) Sit Around the Fire by Ram Dash
(06:28) My story and its relevance to the topic
(08:35) Reflections on Entrepreneurship
(09:08) Impulse Control
(12:27) Impulsivity’s two characteristics
(20:12) You must address impulse control before any journey
(23:28) Money management
(29:17) An example of investing in yourself
(32:03) Being scared of success and others’ opinions
(33:23) The Spotlight Effect
(35:06) Go in with the right mindset
(36:15) Prepare before you start
(38:00) Closing thoughts
S2E18. "Go out and dance" Becky Briggs, marathon record holder (00:42:52)
I'm so honoured to have Becky Briggs - an elite runner, record holder and all-round ray of sunshine - on the podcast.
Reflecting on her relationship with running, how it's shifted over time and how she came to represent Britain and win(!!) the Manchester Marathon by such a young age, Becky offers some beautiful perspectives on using running as a means to reconnect with yourself and with nature, as well as her experience recovering from injury.
I hope you all enjoy this episode, I'd love to hear from you below!
Love always,
Cass xx
Follow Becky: https://www.instagram.com/becky_briggs_nrg/
Follow 9 Lives: https://www.instagram.com/9lives_podcast/
Follow me! https://www.instagram.com/cassiatierney/
(00:22) Intro to Becky Briggs
(01:45) Becky's Five Lives
(04:13) Expressing femininity in sport
(05:50) When did you know "Elite" running was possible?
(08:06) What is it that motivates Becky
(10:44) Optimising nutrition for your running journey
(13:30) Releasing control and reframing races - "Go Dance!"
(15:58) Question from a listener - how would you go about your first 5K or 10K?
(17:20) Don't overcomplicate starting
(19:51) What or who made you decide to start running?
(22:10) Coming back from injury
(23:44) Becky's comeback marathon: Her experience
(24:42) Rituals on the morning of a race
(27:45) Recovery
(30:11) What signs tell you its time for a day off?
(31:27) Goals for the year
(32:20) It's never too late!
(35:00) Advice for young people trying to find purpose or drive
(36:20) Runs that stand out for Becky
(37:42) Quick fire questions
(40:28) Becky's favourite book passage
S2E17. Advice for the beginning of your fitness journey (00:43:56)
If I were to start my fitness journey from scratch - here’s what I would do and the mindset I would adopt. Whether you’re lacing up your trainers for the first time in your life, revisiting fitness after some time off or maybe simply starting to consider making changes to your lifestyle and build healthier habits - this episode is for you. I hope to give you some pearls of wisdom or help you begin to tune into a process of change with advice I would give the “me” of 4 years ago.
I hope this inspires you to view fitness journeys a little differently and gives you some tools to keep with you throughout what will be such a challenging yet completely rewarding transition.
Love always
Cass xx
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(01:18) London Marathon recap
(04:18) Intro
(04:41) The Human Spirit
(07:28) Slow down and enjoy it more
(8:43) Try not to get overwhelmed by all the information
(13:32) Learn about the functions of the body and brain
(15:18) Reading and researching
(17:30) Work with my mental illness, not against it
(19:39) Eat more
(24:04) Stop following fitness influencers
(27:36) Lift weights more
(30:50) Lean into the delusion because you’re manifesting your dream life without even knowing it
(33:20) Don’t aim for perfect
S2E16. [BONUS EP] Running a marathon as a beginner (00:50:40)
I know so many of you are working towards running goals and whether it’s a 10k, a half marathon or a full marathon, I know how important and helpful it is to hear first-hand experience and tips from someone who has been in your shoes. Today I brought my friend - and producer of 9 Lives - Rhyanna, onto the podcast to talk about her experience going from beginner to marathon runner in 7 months.
Thank you for submitting your questions - I loved recording this episode! Let me know in the comments below whether you’d like to see more AMA and Q&A bonus episodes from me!
Love always
Cass xx
(01:56) why did you decide to do a marathon?
(05:50) Sticking to your goals in life outside of running
(08:45) How does running get easier?
(10:10) Did you have to give up anything to train?
(13:30) Fondest memory in preparation for the race
(15:02) Back yourself!
(16:49) How do you get over race day nerves as a new runner?
(21:19) Rhyanna’s race experience
(23:30) Nutrition tips for first time runner
(28:06) Have a plan for immediately after the race
(29:15) The best piece of advice for recovery
(30:20) What was the most surprising thing about the training block for both of you?
(36:00) What kept you motivated throughout the training block and how did you avoid “the fear”?
(40:10) How did you make a training block work with a busy schedule?
(44:49) Your first run ever
(47:14) Did you have fun?! New goals
S2E15. How to quit bad habits (00:40:35)
We've covered habit building in a number of episodes but this week I wanted to discuss how to break the bad habits that are no longer serving you. One of my most asked questions is "Cass, how did you quit smoking for good?" In this episode I break down my own experience and give you 7 tips that you can apply to any habit that you feel is holding you back from reaching your goals.
Let me know if you found this episode helpful - my DMs are always open!
Love always,
Cass x
(00:05) I’m back from Paris! Thank you for last week’s feedback
(01:43) Intro - Can we create new habits while breaking old ones?
(02:06) My smoking backstory
(05:00) In order to change our habits, we need to understand habit cycles
(09:10) Stress levels and our dopamine systems
(14:10) Habit replacement
(16:30) It’s okay to do it in stages, it’s okay to do it cold turkey. Just start
(19:10) Can you be a smoker and a long distance runner?
(21:14) You can change your behavioural patterns at anytime - they are not your identity
(30:40) How stress impacted romantic relationships
(33:00) Distract yourself during urges or cravings
(33:13) Reward yourself for your progress
(35:09) Forgive yourself for your slip ups
S2E14. Why I'm glad I failed my marathon goal (00:51:11)
I took on Paris Marathon last weekend with the goal of a sub-4 completion time. I missed out on that goal but this "failure" ended up teaching me the greatest lesson.
I hope you all enjoy hearing my recap of the race as well as some of my reflections on running, races and setting goals. Hopefully my experience can encourage you to take on a new perspective and be more gentle with yourself.
Love always,
Cass xx
(01:09) How do I feel about my Paris marathon performance?
(04:50) Thank you for the feedback on last week’s episode
(06:23) Breaking down how the training block and race itself went
(14:24) It’s okay to opt out of the comparison trap
(16:28) When I decided to slow down…
(19:13) The shake out run
(19:57) Race Day - the run itself
(28:00) Every runner has a different story
(30:20) I was relieved that I didn’t sub-4 - this was the real test..
(38:10) The power of saying “no” and rejecting validation from others
(43:10) Doing something stressful on occasion can teach you lessons, but so can slowing down
(44:00) What’s next for me…
S2E13. Managing depression during your fitness journey (00:39:59)
We spoke in Series 1 about The Black Dog - the metaphor I feel perfectly represents the relationship I have with depression. In today’s episode I wanted to revisit that topic but speak more specifically about how you can find - and navigate - a fitness journey while working through mental health conditions. We chat about how essential it is that you press on and grab opportunities to improve your wellbeing, even if the action feels unbearable in the moment. Start now with what you have, do not wait for motivation to come knocking. Change does not happen by accident and you deserve it - why *not* you?
All my love,
Cass xx
(02:20) Intro - finding wellness within depression or a mood disorder
(04:13) Content Warning - conversation around depression
(05:11) My earliest memory experiencing depression
(06:32) Revisiting the metaphor of the Black Dog
(11:30) Acceptance - forcing things will feel unnatural
(14:35) Putting motivation before action is like putting the cart before the horse
(17:20) Playing down the changes that you make
(17:46) Giving up because of one bad experience - if one method doesn’t work, try another!
(22:38) “Why not me?”
(24:46) Why exercise makes us feel better when we’re struggling
(28:52) The physical symptoms of depression
(33:28) Start where you are, with what you have
S2E12. How to be brave - building the courage to make lasting change (00:54:14)
When you think of the word "brave" you might think of big, bold acts with huge, transformative reward that follows, but today I wanted to talk about how you can be brave in your everyday - I give 9 tools to become braver in both big and small ways that will ultimately build confidence and see you change your life for good.
How have you been brave recently? Let's chat in the comments.
Love always,
Cass xx
(00:00) - Hello! My update
(05:06) - When I think of the word “Brave”
(06:56) - Harnessing courage
(08:13) - 9 ways you can grow and be brave as a person…
(08:37) - 1. Building Optimism (gratitude, self-talk, pre-planning pathways to your goals, visualisation)
(17:20) - 2. Finding Courage (comparison, finding your “brave”)
(20:38) - 3. Increasing Confidence (keeping promises to yourself, affirmations)
(26:09) - 4. Accumulating competence and knowledge (learning, reading, growing)
(30:41) - 5. Engaging in physical fitness (feeling physically able to meet your personal needs)
(34:09) - 6. Practice (consistency, making it automatic, reinforcement)
(40:40) - 7. Accepting responsibility (prosocial motivation)
(45:54) - 8. Surrounding yourself with people you see as brave (be ruthless with who gets your brain space, group positive effect)
(50:13) - 9. Speaking with a professional (knowing when to see help, this can sometimes be the bravest thing of all)
(53:01) - Asking for help can be one of the bravest things a human being can do.
