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

The question I get most in my DMs is “How do I start running?” but I want you all to remember that for me it really started with setting smaller goals and growing them, as my confidence and self belief grew. A glimmer of hope and inspiration turned into a short walk, turned into a jog between trees, turned into a lap of the park, turned into 3K, turned into 5K.. 10K.. Half Marathon… and so it goes on.

I can’t stress enough how important mindset is but I recognise some of you are now kicking into gear and want more information on running terms and how to structure and plan your runs. Hopefully this episode gives you that introduction.

I can absolutely do more episodes on this topic, so please let me know what else I can discuss to help you progress in your running journey in the comment box below.

Love always

Cass

(00:14) Welcome back - thank you for your feedback

(01:08) Why I wanted to dedicate an episode to “how to start running”

(04:30) The Marathon distance origin story - Pheidippides 

(07:25) You must first begin with your mindset

(13:00) Understanding running terms - what do they all mean?

(14:30) Hill repeats

(15:09) Intervals

(15:44) ‘Easy’ runs

(16:16) Long runs

(17:29) Negative splits

(17:56) Speed work

(18:20) A ‘split’

(18:38) Tempo runs

(18:49) Warm Up/Cool Down

(19:12) The most important thing when beginning your running journey

(20:32) We all need different plans

(20:45) You will never be “ready” so just try

(22:43) “Dust if you must“ by Rose Milligan

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

Often the biggest hurdle standing between us and our goals is our negative self-talk or the judgments and expressions of others. In this week’s episode I hope to offer you some advice on detaching yourself from these obstacles and dig into what we mean by “finding our purpose” especially when struggling with mental health and life’s responsibilities. I introduce you to the idea of “the sublime” and how to reconnect with the pure joy of your inner child to discover your true self and reason for being on this earth. 

Love always

Cass

(01:03) What do we mean by “finding your purpose” and “the sublime”

(03:25) Clouding the sublime with self-sabotage

(05:18) Book recommendation: Mastery by Robert Green

(07:01) How to *start* finding your purpose when you are at your lowest or aren’t neurotypical

(13:54) Other people and what they think of you *are* going to be a big hurdle. Block out the noise. 

(15:28) “That’s so cringe” means you’re doing something right. To be cringe is to be free.

(18:06) The presence of the sublime in childhood

(18:49) The first step in rediscovering what it is you love most - owning your voice

(19:40) Looking for underlying patterns throughout your life that gets you into flow state

(21:11) Just because it involves running and fitness for me, does not mean it has to be for you

(22:25) Everyone’s career and life journey is different - acknowledging agency and privilege

(24:17) Finding what you love and make it your work or hobby

(24:43) Have we lost the art of having hobbies?

(25:46) What is self-sabotage, why do we do it and breaking the cycle

(33:30) Content Warning: story including suicidal thoughts

(37:05) “Wild Geese” by Mary Oliver

Welcome back to 9 lives Season 2! I am so happy to be back, and so thankful for you joining me here friends.

In this episode we discuss building willpower. That elusive golden nugget that everybody wants but many find so hard to find. I touch on the science of creating tenacity in your life, and tell the story of the ‘cross roads’ moment from my own journey that changed everything for me. Who do you want to be? Do you want more for yourself? Those answers might just be on the other side of doing things you don’t want to do.

Thanks for listening friends, until next week,

Cass 💛

In this week's episode I tell the story of 'taking it too far'... how I broke out of the constant hedonistic cycle. I discuss reversing the damage I did to my body- yellowing eyes, swollen features & ankles.

I also give tools to find fun in peace and quiet after extremes.

Fun can be a cup of tea, a walk in the woods, or a quiet moment of stillness with yourself. Finding joy in self exploration and self improvement is possible. And it could change your life.

With love always & until next week,

Cass 💛

In this episode I delve into the problems with excessive social media consumption. We discuss comparing yourself to the unrealistic and somewhat unattainable lifestyles you see in online fitness. I offer some tools to create boundaries with your phone, to get offline & into the real world.

I touch on why I believe 'what I eat in a day' videos might not always be helpful, and talk about the importance of not putting others on pedestals. We must claim inspiration from others as power, not as a lack of your own worth.

Embrace all the little things that make you, you. Being the odd one out can be your greatest strength, to see the world through unique eyes... hold onto that - it is your gold, your treasure to share with the world.

Until next week

Cass 💛

In this weeks 'ask me anything' I discuss the loneliness and solitude a self improvement journey can sometimes create. I give some insight on how I coped with this, and how to make peace with saying goodbye to people, places and habits that no longer serve you.

I touch on grieving through running, finding peaceful love after toxicity and how to foster a 'it's never too late to change your life' attitude!

Merry Christmas gorgeous humans. Thank you for listening in 2023. 9 Lives SEASON TWO will return on January 8th. I look forward to starting the year strong together.

All my love, until next year - Cass 💛

Who were you before the world told you who to be? Before the hurt? Reconnecting with that childlike innocence and joy could be the key to figuring out what makes your soul sing.

In this episode I give you tools to connect with your inner child. I discuss my own lifestyle change & the story of how I changed my future so drastically with the power of self talk, positive thoughts & intention.

You are the master of your destiny, you create your reality, you are the creator of your universe. You hold the keys. Now let's unlock them.

In strength, & until next week,

Cass 💛

In this episode I ask you the question, 'do you want to get better?'

Sadness and self destructiveness can become an old familiar friend, but in this episode I help you challenge that behaviour. I give some science as to why eating and moving in certain ways can create the energy you need to start feeling better.

Action creates energy.

I cover nature therapy, basic macronutrients, and positive self talk.

Love always - in strength & until next week,

Cass 💛

In this week's episode I discuss the power of dreaming BIG while being underestimated, and allowing space for the extraordinary in your life. I touch on training & our hormonal cycles, and delve into issues around gender, and the perception of women in endurance sports. You can be both feminine AND strong, girly AND sporty. The two are not mutually exclusive. Sport belongs to us all- no matter how you show up to the start line. I believe in you.

Until next week (and without a sniffle I promise!)

Cass 💛

In this episode I open up a little bit about the realities of living with mental health issues, and how this has affected my relationship with others (both in friendships and relationships) and myself.

You will meet the same person again and again until you break the pattern. You deserve a love pure and true and kind. You deserve calm and safe relationships.

Until next week, always love - Cass 💛

In this episode I discuss my weight loss and fitness journey through eating & training intuitively. We touch on timelines, how to build TRUST in yourself with food and movement, and I give you some examples to help you move into intuitive training.

As always, thank you so much for listening, it means the world to me.

Until next week,

Cass 💛

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

In this episode I discuss the steps I took to find self control, and discipline when I was struggling to function.

I discuss setting smart goals, temperance & stoicism, feeling fearful to leave the house, hair loss and other barriers I faced before heading out for my first walk.

I hope you find this episode useful.

Thank you for listening, until next week,

Cass 💛

In this episode we are joined by the beautiful Savannah. A fellow runner & new friend of mine. We discuss growing up feeling different, navigating life after bullying, and why fitness (& running) helped us discover our power.

‘Get out of your head & into your body’

Thanks for listening!

Until next week,

Cass 💛

In this week's episode we discuss life after extreme weight loss. I talk about loose skin, confidence, self acceptance and why rushing your journey will only slow you down.

I also open up about my own mental health struggles recently, I do apologise if I'm slightly less chirpy this week! I hope this episode can be of comfort to you, my friends. As always - I share my story so you can begin to tell yours.

All my love, until next week,

Cass 💛

In this episode we discuss the ego, the higher self, the shadow self, other people's projections, tall poppy syndrome and how to stop caring about what other people think of you.

As someone who has lived through many periods of bullying, I hope this can be of comfort to someone out there, or at least offer you some tools to understand that hate is often a projection of envy or insecurity, and should never stop you from being yourself.

Until next week, all my love,

Cass 💛

In this week's episode we discuss all things lifting weights. I tell my story, give you some science & try to guide you to a path of falling in love with being strong, and lifting for fun, without the need to control your body or measure your progress only through your physical being. You are beautiful just as you are, within the pursuit of your dreams. Find your happy movement, and how to play to your strengths, and you will create a lifelong sustainable habit.

Until next week,

Cass 💛

A conversation with Finlay Hampton, 100 + marathoner. We discuss slow running, fast running, the keys to a long life & myths around injury. Thank you for your time & wisdom Fin! Until next week, always love,

Cass 💛

In this episode I discuss my relationship to alcohol, how it has affected my opportunities and how I replaced my habit of binge drinking. This is my journey (that I am still on!) ... I hope you take inspiration from this episode to see there is more to life than excessive drinking. You can break free from binging and see the world with clarity and joy.

Love always - catch you next week.

Cass

Answering your questions. Talking food, falling in love, start up businesses, running through grief, music, animals and lots more! Thank you for your questions, time, and for even being interested in me and what I have to say! What a trip!?

Always hope my friends, until next week -

Cass 💛

In this episode we discuss the secrets to a long lasting lifestyle change (that can result in weight loss) & the art of falling in love with yourself and all the things that make you different! I also touch on the importance of never comparing yourself to what you see online, or to people who have different genetics or starting points to your own.

Remember - you are you, and no one else is, and THAT is your power. Pour your energy into cultivating a loving lifestyle for yourself.

Until next week. With love. Cassia 🐈‍⬛🤍

9 Lives Episode 7

In this episode we discuss how to find your purpose after a life of 'failure to launch' and I give some tools for you to get to know yourself better.

There is so much beauty in changing direction in life, and having the bravery to go after what makes you tick. It's never too late to “become” yourself. Aristotle, for example, didn't fully devote himself to writing and philosophy until he was nearly 50. There are many benefits to taking a long, winding path to self-fulfillment, so have faith that you will know yourself.

Always hope!

Cass

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

9 Lives Episode 6 - the story of how I went from being out of breath walking, to training for my first ultramarathon. It is possible to achieve what once thought was impossible. I promise.

Leave your questions all about running (or fitness) in the notes and i'll do a bumper Q&A episode in ep. 8 🐈‍⬛

Thank you for listening my friends!

Cassia

9 Lives Episode 5: A conversation with the wonderful Olivia, food councillor of 444 coaching and a good friend of mine. We talk about her food story, some tools to help you if you are struggling with emotional or overeating, as well and touching on some underlying disordered behaviors within the fitness industry.

Next week - Unfit to Ultras, my running journey.

I'd love to hear your feedback on instagram, I love talking to you all. Thank you for listening.

9 lives episode 4: Sharing my food story & struggles with binging. A very vulnerable one that was not easy to film. TW: binge eating & depression.

I am telling my story, but I am not qualified to give advice, please contact your GP if you are struggling with similar issues.

A slightly heavier pod today guys - we will have some lighter episodes in the coming week.

I hope this can make someone feel less alone. Please reach out for help if you need it.

Eating disorder helplines:

 England: 0808 801 0677   Northern Ireland: 0808 801 0434   Scotland: 0808 801 0432   Wales: 0808 801 0433 

Always love, always hope.

This week we talk about 'habit stacking' and 'lifestyle momentum'. I also touch on why you should never compare yourself to influencers, or feel bad about your week 1, compared to someone else's week 300.

Always hope!

Please let me know your feedback - next week I will finish the episode with a Q&A from my spotify listeners, so please leave them in the notes.

Delving a little into my childhood & teen years, discussing growing up with a 'black dog' (mental health problems) & how to navigate low feelings by accepting that it is a beautiful part of yourself.

Thank you for listening - I'd love to hear your feedback, topic suggestions or guest requests!

🐈‍⬛🪄

In this episode we delve deeper into the 'turning point' of my own journey, touch on inner child healing, and discuss setting healthy boundaries in order to create space for change in your own life.

How many lives have you lived? Nine Lives is the wellness podcast with real life, gritty stories and actionable tools to help you re-write your own tale. Watch and listen every Monday.

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

Join the conversation on socials!

https://www.instagram.com/cassiatierney/ 

https://www.instagram.com/9lives_podcast/ 

https://www.tiktok.com/@cassiatierney

(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

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

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

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…

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

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

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

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

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