9 Lives – Détails, épisodes et analyse

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

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

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.

Perhaps one of my most popular FAQs: Cassia, why do you train hybrid and what even is hybrid training?

For me, hybrid has become a way of life and the most sustainable way to stay happy and active. In this episode I talk about the fundamentals of this training style including goal setting and how endurance running and lifting weights can compliment one another when it comes to health benefits as well as mind set.

Don't forget to tag me in your selfies this week while you're out training and on your adventures - I can't wait for us all to connect even more.

Love always,

Cass xx

(00:00) Hello! Where I’m at with Marathon Training 

(01:53) Introduction to this week’s topic: Hybrid Training

(04:01) Jack of all trades, master of none?

(05:03) What lifting and running taught me

(06:20) Addressing the technicalities and noise around how to do hybrid “correctly”

(09:37) So, what IS “Hybrid”?

(12:37) If you’re at the start of your journey and this mindset feels far off…

(13:30) How do we improve strength and endurance simultaneously?

(14:38) Hybrid training is hard on the body - a note on splits and double sessions

(17:31) The health benefits of Hybrid training

(19:02) What are the fundamentals of Hybrid programming?

(19:40) Choosing your goal

(21:15) Training frequency

(25:05) Recovery and nutrition 

(27:53) Fuelling for a long run

(30:48) Does running ruin muscle gains?

(33:50) Hybrid allows you to be intuitive 

(40:46) ‘You are weird in a wonderful sort of way’

When discussing weight loss and changing daily routines and habits, it's not often we focus on what we gain from the journey; attention often sits with the sacrifice and the grit it takes to transform your life.

This week I wanted to reframe the journey and remind you of the life changing things I gained from embarking on this journey from reduced inflammation to improved cognitive function. Changes from this journey are so much more than what you see on the outside!

I hope you enjoy and I would love to hear what YOU have gained on your journey!

Sending so much love always

Cass x

(02:12) - reframing the weightloss journey - what did we gain?

(04:33) - my old routines vs new routines 

(06:35) - the 3 “R”s of habit formation

(11:08) - if I could go back to the beginning of my journey / embracing the “firsts”

(13:02) - 4 things I gained on my fitness journey:

(15:36) - reduced inflammation - what is inflammation, how does it show up?

(22:29) - improved immune system

(27:00) - clear, glowy skin 

(37:06) - cognitive function

(42:38) - creative hobbies can be prioritised ahead of exercise - you won’t regret it

(45:54) - better posture, balance and strength for everyday tasks

Join me at home this week as I reflect on my trip to Utah and chat to you about some thoughts I had around change, chapters in our life, seizing adventure in life and perspectives on “failure”. I also wanted to take some time in this episode to give you some practical tips and advice from my own journey to become alcohol-free as I know so many of you are sober curious, I hope this helps. 

Always hope, friends. 

Cass xx

(00:00)-(12:34) - Utah reflections

(14:31) - change and chapters

(14:45) - passage from spiritual wisdom from the Celtic world

(17:50) - each new day is a chance to begin again

(21:37) - how I’m feeling at this stage in my marathon training block

(22:45) - living an alcohol free life with my partner and finding joy in nature

(28:41) - my advice and practical tips for those exploring sobriety / are sober curious

(38:39) - for Josie by John o Donahue

Fast approaching 1000 days of running, Savannah Sachdev is back on the podcast! In this conversation we discuss what Savannah's run streak has taught her about accountability and commitment to herself; we also spend some time reflecting on our 20s and the mindset shifts we feel as we enter our 30s and beyond. If you've felt yourself trapped in a comparison loop, hopefully this episode gives you some fresh perspectives to bring the focus back to your journey, and the joy along the way.

Love always,

Cass x

(00:44) - welcome back to savannah! 

(01:02) Savannah’s run streak - approaching 1000 days running

(02:15) Our relationship with running and loneliness 

(05:23) “Me against me” 

(06:50) Commitment and accountability for yourself

(11:01) If you’re trying to get out of a rut, try doing it everyday on a smaller scale

(12:11) Can you recall the best / worst run?

(12:25) Dealing with panic attacks

(15:36) Dealing with the guilt that can come with your own success

(19:38) Comparison in your 30s, reflections on our 20s and excitement for decades to come

(23:30) When we’re older, we just want to be able to move! The Pivot!

(25:40) Sav’s challenge in LA and The Speed Project

(26:30) We’re doing London Marathon together! ..and we want to show marathons can also just be done for FUN!

(28:02) Perspective for committing to high mileage 

(30:00) It’s better to be slightly undertrained than overtrained and burnt out

(31:06) Be kind to yourself during your training

After a few tricky weeks for me, I wanted to chat today about getting to know - and working with - your shadow. Shadow work has been such a beneficial practice for me throughout my journey and continues to be something I do regularly.

I really hope you also take away something beneficial from this episode if you're struggling to come to terms with the parts of yourself you're not so proud of, wanting to learn how to forgive yourself and let go, or trying to move through limiting beliefs.

Above all, be gentle with yourself and all the past versions of yourself. We're all just trying our best.

Love always

Cass xx

(00:00) - Hello + some reflections and intro

(04:47) - My first experience understanding shadow work

(06:39) - What is your shadow/shadow work? With prompts from Scott Jeffrey and Carl Jung  

(09:37) - breaking shadow work down into two stages: getting to know our shadow + integrate our shadow

(11:40) - the shadow is born in childhood - recognising how behaviours and beliefs are rooted in previous life experiences

(15:54) - before you get to know your shadow, you must become friends with yourself

(14:14) - we will always be imperfect, acceptance is uncomfortable but liberating

(21:00) - journal prompts for your shadow work

(26:27) - the “3,2,1” shadow process

(30:40) - we can’t be happy all the time but shadow emotions are not bad emotions

Joining us this week is my friend, colleague and multi-marathon-runner Finlay Hampton. We take this opportunity to address some FAQ we often receive from clients and our run community from avoiding injury and burnout, to how to properly fuel with food before and during a run, to our favourite running shoes. Fin is always an incredibly welcome guest on 9 Lives and so he will be back! Let us know in the comments what you'd want us to talk about next time. Time codes and links below! Love always, Cass xx

My instagram: www.instagram.com/cassiatierney Fin's instagram: www.instagram.com/runwithfin/

(00:00) - (03:00) - Reintroducing Fin (03:00) - How to get fast! 09:00) - Why coaches need a coach too! (12:40) - What is the purpose of de-load weeks? (15:40) - The excitement is in giving up control (16:20) - Is running a spiritual practice? (18:00) - Running as self discovery and expansion (22:26) - Finding a meditative state in movement (23:20) - “Drinking the running Kool aid!” (27:08) - Self-sabotage, embarrassment and getting out of your own way (34:50) - Advice to get over embarrassment when starting running (43:40) - Managing burn out and realistic mileage (48:25) - Avoiding injury (53:13) - Setting boundaries with your clients as a coach (54:10) - A coach can get you so far, but really it’s about understanding yourself (55:08) - Fin’s 18 marathons in 18 days and the knee pain on day 19 (58:03) - What to eat before and during a run? (01:00:38) - Tapering and “carb loading” (01:02:40) - What are our favourite running shoes? (01:03:30) - Why you shouldn’t run in carbon plated shoes everyday (01:09:35) - An Original Poem by Ziggy Alberts

Hello dear ones!

In this week's episode we dive into how to cultivate the sticking power and patience to execute your dreams. Always falling short of your goals? This episode is for you.

I also delve into some buddhist teachings, as well as the neuroscience behind building trust in ourselves.

With love always

Cass x