Your host is fired up post workout vibes.  This is a short and spicey little episode to give you tips and strategies to get in a POWERFUL MINDSET! She will share with you how she disrupts imposter syndrome when it sets in! This episode is all over the map but your host is here to FIRE YOU UP!!! Are you in a funk??? GET OUTSIDE LOVE YOURSELF JOURNAL MOVE YOUR BODY TAKE A NAP GO FOR THE THING YOU ARE YOUR THING.....PLAN YOUR BIG BEAUTIFUL LIFE!!!! ALSO.....drop us your show topic suggestions !!!

Your host Katey shares with you a MOTIVATION hack for the days YOU ARE NOT MOTIVATED.......FYI.....you will not always feel motivated to DO THE THING (what ever your thing is)!!! Help Katey out and send this podcast episode to Mel Robbins - this is one of Mel’s tools that has helped your host and so many others!!

Today she shares with you some of the ingredients in her basket. This podcast will encourage you to focus on YOUR ingredients and how you plan to use them. Now.....don’t get too excited.....Katey is NOT talking about cooking here today; she’s talking about your ingredients of LIFE. What is your favourite nugget from today? Please share the show with a friend who might benefit from listening to The BIG MESSY BUN Podcast!!!

On todays episode your host Katey is sharing how she and others are embracing the positive side of social media and technology! Last week her pup Charlie went missing and thanks to good humans and social media they were happily reunited!!! Listen how others use technology to gather for fitness and use apps to manage their diabetes.  ALSO!!!!  The BIG MESSY BUN hit a milestone of 5K downloads!!! THANK YOU FOR YOUR SUPPORT!!! Like, follow and share the show!!!

Your host is wildly passionate about LIFE and the idea of taking ABSOLUTE PERSONAL RESPONSIBILITY!!  On todays episode she will share some of the steps she took to REBUILD her life in 5 years.....yes YEARS......it will take time however YOU GOTTA START somewhere !!!

Your host shares her takeaways from the movie Shawshank Redemption (yes.....she finally watched this MUST WATCH movie)!!!  This was one of her late mom’s favourite movie and Katey now understands why!!!  SUCH A GREAT MOVIE loaded with so many important messages!!!!!  Listen to this powerful podcast about living in HOPE vs FEAR, putting in the reps, and she has a SHORT CUT for you to get closer to the life you want!!!! PROJECT YOU!!!!! Drop your favourite nugget in todays episode in the comments!!!!

COACH KATEY IS HERE!!! WE HAVE 90 DAYS LEFT IN 2025!!!! She is encouraging listeners to choose a habit to  LET GO of or ADD for the next 90 days. Think of it as a GIFT to yourself!!! WHAT WILL YOU CHOOSE??

Your host is sharing her AUTHENTIC SELF and her ALCOHOL JOURNEY!!! She will go decade by decade and breakdown the role alcohol played in her life!!! * 20’s alcohol & exercise * 30’s her mom years and alcohol (and no alcohol) * She loved getting SHIT FACED & also LOVED LIFE WITHOUT- * ZERO FUCKS GIVEN or ALL IN * Her favourite drink combo * How she handled peer pressure * HER BOX OF WINE NIGHT 😳 * YOU DO YOU * Menopause, your health & alcohol * Loves being an AF COACH (alcohol free & authentic as f$&k) * COMMITMENT CEREMONY If you are ready to be DONE with alcohol- remember just ONE DAY AT A TIME. There are supports out there and great accounts to follow on IG!! Head to Katey’s Instagram Healthyevolutionbykatey - look for the post about this podcast and check out the accounts she loves for AF living!!!!

Katey is FIRED UP, she has just returned from a conference and she is addressing the # 1 HEALTH CONCERN she observed with her audience!!! Some of the NUGGETS from this EPISODE: * BODY & BRAIN need sleep * WE ARE NOT ROBOTS * NO TV at BEDTIME * GET OFF YOUR PHONE / TECHNOLOGY 1-2 hours before bed * WHY WE NEED SLEEP * HOW SLEEP LINKS TO MORNING ROUTINES! * HOW WE SABOTAGE SLEEP * TIPS FOR BETTER SLEEP * AWASIS CONFERENCE WAS A VIBE!!! * DO YOU HIT SNOOZE?? * HOW MANY ALARMS DO YOU HAVE?? * BE A GRATITUDER!!! Earrings Designed By Lazydaisybeading on IG Thank you Brandi! CONNECT with KATEY Thank you for helping The BIG MESSY BUN Podcast reach 40 episodes!!!!!!

Yes you are at the right place! This is episode # 39 of The Big Messy Bun podcast and coach Katey is hosting today!!! Today two of Katey’s World collide - SPEAKING & WELLNESS!!!! This is a longer version! This is a workout session! This just happens sometimes!!! If you are thinking - has she lost her marbles- heck no - she felt a vibe and went with it!!! Coach Katey has her hair braids and is sharing with you a MODIFIED LIFTING exercise program she leads 3 X weekly to ladies from Canada & USA! You can join her for a workout or simply listen to the powerful & passionate message surrounding PERSONAL WELLNESS!!! If you haven’t done it yet….tap that follow button to stay connected!!!

Many people think January is the New Year however for your host Katey and many others the fall feels like NEW YEAR, ROUTINES, HABITS and SCHEDULES!!! It is back to school season and the start of many activities for yourself and your kids.  In todays episode Katey will be sharing with tips that helped her while raising 3 kids solo while working full time. As always you will hear practical and easy to implement ideas to help with the busy season!!! She touches on empty nest as well.....it was not an easy time however it did provide growth in her world. Dont forget to share this show, drop a comment and hit that follow button!!

Spreading Kindness is one of your hosts favourite ways of showing love, care and respect to those she encounters.  Today you will hear not only about spreading kindness but about SPREADING your WINGS and GOING 4 IT!!!! Living life full with no (or at least very little) regrets!!!  Katey is full on energy as she is recording this episode in her fitness studio just prior to teaching back to back classes!!!  She touches on the topic of ENERGY and if you are needing MORE OF IT.....she is leaving links here to connect!!!! If you are not yet following this show.....tap that button today!!!

THIS IS A LOADED EPISODE!  Katey will have you THINKING, LAUGHING and INSPIRED to look at the way you SPEAK TO YOURSELF and who you surround yourself with!!!  She dives into her passion of the PUSH UP - listen for her Freudian Slip: 😂 an unintentional error regarded as revealing subconscious feelings (ACCORDING TO GOOGLE) Katey is full of energy, stories and more!! ENJOY Be sure to follow the show, share the show and leave a comment!!!

YOU GUYS!!!!! This is a test episode using a feature on my PODBEAN app!!!! I hope it loads! I hope you like it and I can’t wait to hear from you!!!! This episode is all about BEATING PROCRASTINATION!!!!

Coach Kate is here to support you in developing the fundamental habits necessary for consistency. With over 35 years of experience, she’s well-equipped to help you cut through the noise and achieve your goals. She will EMPOWER, EDUKATE & ENERGIZE you to take the first step!!! Here are her top 6 HABITS: MOVEMENT HYDRATION FOOD LESS SCREEN TIME SLEEP Y’all GOTTA LAUGH She is wildly passionate about helping YOU create a healthy relationship with YOURSELF & YOUR HABITS!!!  Can ya help COACH KATE out?? 🤔 FOLLOW THIS SHOW, SHARE THIS SHOW & Drop a comment!!! Thank you from the team at the BIG MESSY BUN studios!!!!

Y’all your host is ALL OVER THE MAP- if you follow to the end she will give you lots of lessons on LIFE!!! 🎙️The Jack Story - 27 year old had the strength and bravery to let go of the “golden handcuffs” to go for the FREEDOM to LOVE his day to day 🎙️ Time to evaluate your J-O-B 🎙️ Let stuff go 🎙️ Keeping up with “the Jones’” is SOOOO LAST DECADE 🎙️ Chapters in your book - are you holding judgement on a past version of yourself or someone else 🎙️ Katey gets vulnerable about her relationship with her brother 🎙️ Our different EXPERIENCES depending on when we meet someone 🎙️ Katey - wishes you PEACE, LOVE & JOY 🎙️ Let go of PAST PAIN (old chapters) 🎙️ YOU HOLD THE PEN 🎙️ it’s time to BREAK FREE 🎙️ BIG LIFE LESSONS PLEASE HELP YOUR PODCAST REACH MORE PEOPLE 🎙️ follow the show, share the show & drop a comment below!!!

Get ready for a dose of truth and kindness as Katey, your host, dives into meaningful conversations on the BIG MESSY BUN podcast. Take a ways ⬇️⬇️⬇️ 💙summer of change update 💙patience & perseverance 💙correlation between our WORKOUTS & LIFE 💙how “failing” in the gym is powerful 💙magical moments in your workout 💙make sense of the MOVEMENTS 💙rest when necessary, then get up and go! 💙set boundaries 💙nothing good happens over night 💙ways to pivot 💙you are the main character 💙FILL YOUR CUP 💙becoming sustainable 💙BE KIND to yourself & others 💙REACH OUT FOR HELP Can you do your girl a solid….hit that follow, share the show & drop a comment!!! Until next time!

Get ready for an unforgettable transformation! 🔄💥 Join Katey and her guest Martin Lockett you will be a better person for taking the time to listen and you may be transformed IF YOU ⬇️⬇️ * If you want to be inspired to live beyond your current circumstances...regardless of what they are. * If you want to RETHINK your relationship with alcohol * If you drive under the influence * If you have a loved one incarcerated * If you are living as a prisoner to your past * If you want to listen / learn about an inmate who genuinely wants to help others and give back to society * If you are ready to stop “numbing out” with alcohol & or drugs Martin Lockett is a public speaker and writer whose words have impacted thousands of people, even before leaving prison.  THIS EPISODE WILL BE A STORY YOU WILL NEVER FORGET!!! This episode recorded July 10th 2025

Katey is all overt the map today!!  She drops a lot of nuggets and truth bombs!! Summer of Change continues Nothing Changes if Nothing Changes Say yes/ Say no Low / blue times Pain into Purpose Katey alludes to next weeks guest Gut Feelings How the BMB started Never too late to start One thing is true, your host wants you to LIVE YOUR BEST LIFE!!!!

Coach Katey is in the BIG MESSY BUN podcast studio dropping some TRUTH BOMBS loaded with PASSION & LOVE and yes HELPFUL nuggets: SUMMER OF CHANGE Hear about inspiring elders Consistency over comfort Don’t WAIT another……. Stack the WINS Put in the time, put in the reps DAILY DEPOSITS GOAL SETTING is KEY You CAN do this just like Cleo (Katey’s mom) did!!!!! BECOME A BADASS YOUR HOST HAS YOUR BACK…..LETS GOOOOOO Do you want to join our email community??? Do you want to join a class??? JOIN THE SUMMER OF CHANGE Click this link to reach Katey: Let’s connect HERE Register for Katey’s ZOOM FITNESS