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  5 Easy Ways To Build Self Discipline 16.09.2026 18min

  In this episode we’re breaking down 5 tangible things you can actually do to become more disciplined, stop relying on motivation and start following through on the goals you keep setting for yourself.Because wanting a better body, business, relationship or life is one thing. Having the discipline to do what’s required to get there is another.Discipline isn’t about being perfect or having your shit together every day. It’s about learning to trust yourself, building consistency & becoming the woman who actually does what she says she’s going to do.If you’re ready to stop waiting for motivation and start taking action, this episode is for you.Grab your coffee, like comment & sub & come have a chat with us!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠You can find Gemma here:⁠@coachgemma ⁠⁠@upliftmvmt ⁠⁠www.upliftmovement.com.au⁠
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  Lock In To Your Health FOR GOOD! 13.09.2026 28min

  How do you stop starting over with your health and finally build a lifestyle you can actually maintain?In this episode, we’re talking about what it really takes to lock into your health for good. No more jumping from diet to diet, obsessing over the perfect workout plan or waiting for Monday to start again.We’re breaking down the mindset shifts, habits and realistic strategies that help you create lasting results without making your entire life revolve around your health.Because looking after yourself shouldn’t be something you do for a few weeks before falling off the wagon. It should be a part of your life.if you loved todays episode don't forget to like, comment rate this podcast 5 stars!! we love you!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠You can find Gemma here:⁠@coachgemma ⁠⁠@upliftmvmt ⁠⁠www.upliftmovement.com.au⁠
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  How To Make Discipline Feel EASY! 09.09.2026 15min

  This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template https://oiletstalkpodcast.com/social-media-plannerDiscipline Series Pt. 3Discipline isn't some magic personality trait some people just have and others don’t, it's a system. And today we're breaking down exactly how to build one that makes doing the hard thing the easy thing.In this episode we get into:The alarm + reminder tricks that take willpower completely out of the equationLaying your clothes out the night before (sounds small, changes everything)How scheduling and actually having a plan removes 90% of the decision fatigue that's keeping you stuckWhy goal setting only works when it's paired with less thinking, more actionEating the frog, tackling the thing you're dreading first, before your brain talks you out of itIf you've ever felt like discipline is something you struggle with, this one's going to change how you see it completely. If you liked today’s episode don’t forget to like/comment/subscribe to stay up to date!!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Gemma here:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠
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  STOP Caring What People Think & LIVE Your Dream Life 06.09.2026 23min

  This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Ever feel like you're living your whole life around what other people might think? In this episode, we're pulling apart what it actually takes to stop performing for others and start building a life that's genuinely yours.We get into:Crafting your environment (yes, that includes what you're consuming daily)Building real internal confidence instead of borrowed validationFiguring out what YOU actually enjoy, not what looks good from the outsideBeing intentional with whose feedback and opinions you let inKnowing what you want and what you're passionate about (non-negotiable)Backing yourself (a skill you build, not a personality trait you're born with)Getting uncomfortable in the process of building your dream lifeLeaving situations, relationships, and versions of yourself you've outgrownIf you liked today’s episode don’t forget to like/comment/subscribe to stay up to date!!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Gemma here:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠
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  How To ACTUALLY Become More Disciplined 02.09.2026 12min

  What if the thing holding you back isn’t a lack of motivation, strategy or opportunity… but your inability to wait for the result?We live in a world that constantly rewards instant gratification. We want the money now, the body now, the business growth now, the validation now.But some of the biggest transformations in your life require you to keep going long before you have proof that it’s working.In this episode, we’re talking about **delayed gratification** and why learning to sit in the uncomfortable middle — where you’re putting in the work but haven’t seen the payoff yet — is one of the most valuable skills you can develop.Because the people who build extraordinary lives aren’t necessarily the ones who are more talented.They’re the ones who can keep showing up when the reward is still far away.If you loved todays episode don't forget to like, comment and subscribe to our chanel so you can stay up to date! we love you!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠You can find Gemma here:⁠@coachgemma ⁠⁠@upliftmvmt ⁠⁠www.upliftmovement.com.au⁠
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  The Top 5 Content Strategies to Grow FAST 30.08.2026 33min

  You guys LOVED our last epsisode about content… so obviously we’re here with MORE. 😂but first, this episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner).In this episode, we’re breaking down the top 5 content strategies we'd use if we wanted to grow FAST on social media without constantly jumping onto new trends or overcomplicating your strategy.We’re talking about creating content that gets attention, builds your personal brand, attracts the RIGHT people and actually converts into business.If you’re posting but not seeing the growth, leads or sales you want, this one’s for you. If you loved todays episode don't forget to like, comment and subscribe to our chanel so you can stay up to date! we love you!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠You can find Gemma here:⁠@coachgemma ⁠⁠@upliftmvmt ⁠⁠www.upliftmovement.com.au
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  How to ACTUALLY become CONSISTENT 26.08.2026 17min

  This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). New series alert, discipline series 🎯 Why can't I seem to stay consistent? This one kicks off the series by tackling the biggest myth holding you back: that discipline = motivation.In this episode:Why motivation is unreliable and discipline is a decision, not a feelingWhy you're "consistent" when things are exciting but disappear the second it gets boringThe real difference between wanting the outcome and being willing to do the boring workWhy you keep changing your strategy, routine, or direction (hint: it's not the plan that's wrong, it’s your tolerance for discomfort)The myth that disciplined people "feel like doing it"How discipline is actually built: one small kept promise to yourself at a timeStop asking "do I feel motivated?" Start asking "what did I say I was going to do?"That one shift changes everything.If you liked today’s episode don’t forget to like/comment/subscribe to stay up to date!!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Gemma here:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠
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  What Successful Women Do Differently (That You Can Start Today) 23.08.2026 29min

  This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). We're back from 2 weeks in Bali and this one is a bit of everything a funny (and slightly chaotic) massage story, our retreat recap, and a real conversation about what it actually looks like to build a business and a life you're proud of.Kate talks about taking a full week off work, what it's taught her about building a business that doesn't rely on her every day. Gemma shares her renewed sense of motivation coming off a mid-year break stepping back from training on purpose, refocusing on fitness with a new gym program, and feeling excited about the podcast and business again.We also break down the common traits we've noticed in successful women thinking Krissy Cela, Oner Active, Shelby Sapp, Emma Grede, Grace Beverley and why being unapologetic, relentless, thick-skinned and resilient might matter more than any strategy or hack.If you needed a reminder that rest, boundaries and backing yourself are part of the success formula too, this episode is for you.If you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Gemma here:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠
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  How To ACTUALLY Lock Into Your Fitness Goals 19.08.2026 22min

  This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). If you’ve ever started a fitness goal feeling motivated, only to find yourself back at square one a few weeks later… this episode is for you.We’re breaking down what it actually takes to lock into your fitness goals — and spoiler alert, it has very little to do with motivation.Your goals don’t require you to be perfect. They require you to become someone who can follow through, even when motivation disappears.If you’re ready to stop starting over and finally build a sustainable approach to your fitness, press play & don't forget to subscribe to our channel so you never miss an episode!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠You can find Gemma here:⁠@coachgemma ⁠⁠@upliftmvmt ⁠⁠www.upliftmovement.com.au⁠
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  How to Find Your Ride or Die Friends 16.08.2026 30min

  This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Making friends as an adult is HARD. Gone are the days of becoming best friends with someone simply because you sat next to them in Year 9 English.In this episode, we’re talking about finding your ride or die people as an adult — the friends who genuinely celebrate your wins, show up when life gets messy, call you out when you need it, and make you feel completely yourself.If you loved todays episode don't forget to like, comment and rate this podcast 5 starts, so you can stay up to date!we love you!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠You can find Gemma here:⁠@coachgemma ⁠⁠@upliftmvmt ⁠⁠www.upliftmovement.com.au⁠
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  4 Nutrition Myths Killing Your Gains 12.08.2026 17min

  Part 3 of our Fitness SeriesThis week we are getting into the nutrition side of training because you can lift all you want, but if you're not fuelling properly, you're leaving results on the table.We're covering:- How much protein you actually need (the number might surprise you)- Are carbs really the enemy? Spoiler: no.- Why fibre deserves way more attention than it gets- What to eat before and after training for best results- The recovery basics most people skipIf you've ever stood in the kitchen wondering whether you're eating "right" for your training, this one's for you.New episodes every Sunday & Thursday make sure you're subscribed so you don't miss Part 4!Tell us in the comments, what's your biggest nutrition confusion right now?If you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Gemma here:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠
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  5 Micro Habits To Become More Productive 09.08.2026 23min

  This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Feeling busy but not actually productive? In this episode, we break down the small, unglamorous habits that actually move the needle, no extreme routines required.You'll learn:Why time blocking works (and how to actually stick to it)Setting boundaries and holding the line when they get testedThe "hardest task first" rule and why it kills decision fatigue before it startsHow to cut down on mindless social media scrollingThe power of doing things at the same time each dayWhy "busy" isn't the same as productive and how to spot procrastination in disguiseOur system for organising and calendar-planning each weekIf your to-do list is full but your progress feels slow, this episode gives you five simple shifts to change that.If you enjoyed this episode don't forget to comment, like & subscribe to our channel!! More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au
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  How To Tell If You're Training Hard Enough 05.08.2026 19min

  This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Everyone wants results, but very few people are actually training in a way that creates them.In this episode, we're breaking down what it really takes to build muscle, get stronger, and transform your physique. We talk about the biggest mistakes people make in the gym, why simply "showing up" isn't enough, and how to start training with purpose instead of just going through the motions.If you've been stuck, feel like you've hit a plateau, or you're unsure if you're pushing yourself hard enough, this episode is for you.More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au
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  How To Grow On Social Media FAST 02.08.2026 28min

  This episode is proudly sponsored by GoHighLevel. Sign up now for your FREE trial (⁠http://www.gohighlevel.com/oiletstalk ) & download our template (https://oiletstalkpodcast.com/social-media-planner). Everyone wants to grow on social media... but most people are focusing on the wrong things.In this episode, we're breaking down what actually moves the needle when it comes to building an audience that converts into clients—not just followers.If you've been posting consistently but feel like you're shouting into the void, this conversation will help you understand why growth has stalled and what you need to change.Whether you're a coach, service provider or online business owner, this episode will help you simplify your content strategy and focus on what actually creates momentum.If you enjoyed this episode don't forget to comment, like & subscribe to our channel!! More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au
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  Your Fitness Results Start Here 29.07.2026 20min

  Your Fitness Results Start Here, Episode 1/4 Building the FoundationStop training like you're trying to burn calories!Welcome to a brand new series built around one goal: real, lasting results. In episode one, we're laying the foundation starting with the mindset shift that changes everything.In this episode:1️⃣ Why strength training changes everything (and why cardio only isn't the answer)2️⃣ Progressive overload, explained simply3️⃣ The shift from losing weight → building strength4️⃣ How to measure progress beyond the scale5️⃣ Working through gym anxiety so you can walk in with confidenceIf you're ready to stop chasing numbers and start building results that actually last, this episode is where it begins. This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform. Enjoy your free OLT FREE trial and see what the fuss it about ⁠http://www.gohighlevel.com/oiletstalk⁠If you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Gemma here:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠
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  How To Stop Over-Consuming For A More Peaceful Life 26.07.2026 31min

  REMINDER, NEXT WEEKEND OUR AUGUST BALI WALK  7:30am, register your interest here: ⁠https://oiletstalkpodcast.com/hgw⁠This week we get into our life updates, Bali prep, and the mental load of over-consumption.In this episode:- Life updates (Kate's 8 weeks post nose job, house hunting, and deficit updates from both of us)- Bali is 1 week away (what we're doing there + a reminder for the HGW walk)- Gemma shares her Endo + Adenomyosis diagnosis and what it meansThen we get into 3 ways we're over-consuming (and how to stop):Social media & constant comparisonOverspending on clothes/activewear (and getting smarter with money)Why 10 minutes of silence a day changes everythingThis episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform. Enjoy your free OLT FREE trial and see what the fuss it about ⁠http://www.gohighlevel.com/oiletstalk⁠If you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: ⁠www.instagram.com/oiletstalk⁠You can find Gemma here:⁠@coachgemma  ⁠⁠@upliftmvmt  ⁠⁠www.upliftmovement.com.au⁠You can find Kate here: ⁠@thekatemorris⁠⁠@katemorrispt⁠⁠www.katemorriscoaching.com⁠
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  How To Create A Successful Mindset 22.07.2026 22min

  This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial ⁠http://www.gohighlevel.com/oiletstalk📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (⁠https://oiletstalkpodcast.com/hgw⁠)In our FINAL episode of the business series we are diving into the more IMPORTANT tool for success, your mindset. Everyone wants the strategy. The perfect content plan. The exact steps. The shortcut.But the truth? Most people don’t have a strategy problem, they have a mindset problem.In this episode, we’re breaking down what it actually takes to build a mindset that can handle success, growth, money, visibility, and the uncomfortable decisions that come with building a business.We talk about the habits, thoughts, and behaviours that keep people stuck in the same place year after year, even when they say they want more.More from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma @upliftmvmt www.upliftmovement.com.au
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  Motivation vs. Discipline | The Real Secret to Consistency 19.07.2026 21min

  📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (⁠https://oiletstalkpodcast.com/hgw⁠)We all love the idea of feeling motivated… but what happens when motivation disappears?In this episode, we’re breaking down the biggest misconception about consistency: that you need to feel ready before you take action.The truth? Motivation is temporary. Discipline is what creates results.We chat about why so many people struggle to stay consistent with their goals, the difference between relying on motivation vs building habits that actually support the person you’re becoming, and how to keep showing up even when you don’t feel like it.Whether you’re building a business, working towards fitness goals, or trying to create a better life, this episode is a reminder that your results aren’t created by the days you feel unstoppable — they’re created by the days you choose to show up anyway.This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial ⁠http://www.gohighlevel.com/oiletstalkMore from us here: www.instagram.com/oiletstalkYou can find Kate here: @[email protected] can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.au
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  How To Rewire Your Money Mindset 15.07.2026 20min

  Episode 3/4 of our BUSINESS SERIES. Thinking about turning your skills into an online income but don't know how to sell? This one is for you!In this episode, we're breaking down what it actually takes to start selling online:The money mindset shift, why most beginners sabotage their sales before they even start, and how to reframe your relationship with money firstPricing with confidence. how to price your offer from a calm, regulated nervous system instead of fear or self-doubtOur top tips to make sales feel like a natural conversation, so you can grow your business and make more impact!If you've been sitting on an idea, this episode gives you the mindset and practical groundwork to finally take the leap, steadily and sustainably.This episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform, helping you work smarter, not harder!! Sign up now for your FREE trial http://www.gohighlevel.com/oiletstalkIf you loved todays episode don't forget to like, comment and subscribe so you don't miss a thing!! More from us here: ⁠⁠www.instagram.com/oiletstalk⁠⁠📌 PSA OLT is going INTERNATIONAL, join us for a walk & brunch in Bali 2nd August, 7:30am, register your interest here (https://oiletstalkpodcast.com/hgw)You can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]
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  How To Become Unrecognisable In 6 Months 12.07.2026 22min

  Ready to transform the rest of 2026? In this episode, we break down what it actually takes to become unstoppable. Mindset shifts, radical self-honesty, and the daily actions that separate people who change from people who stay stuck.What we cover:- Radical self-honesty: spotting the patterns keeping you stagnant- Choosing your "hard”: complacency is hard too, so pick the hard that gets you somewhere- Curating your environment: protecting your mindset from consumerism and negative influence- Building real confidence: through follow-through, not motivation- Permission to pivot: why it's okay to reset your goals mid-year- A simple, sustainable fitness framework: training frequency, protein, daily movement, and the power of coachingIf you're ready to stop waiting and start becoming the person you actually want to be, this one's for you!📍 AUGUST BALI WALK  7:30am, register your interest here: https://oiletstalkpodcast.com/hgwThis episode is proudly sponsored by GoHighLevel. If you're ready to simplify your business, GoHighLevel brings your CRM, automations, emails, funnels, calendars & client communication into one platform. Enjoy your free OLT FREE trial and see what the fuss it about http://www.gohighlevel.com/oiletstalkIf you liked today’s episode don’t forget to like/comment/subscribe!!! More from us here: www.instagram.com/oiletstalkYou can find Gemma here:@coachgemma  @upliftmvmt  www.upliftmovement.com.auYou can find Kate here: @[email protected]