9 Lives

S3E09. Overcoming plateaus & finding your spark after stagnation 10.02.2025 53min

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 05.02.2025 10min

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. 03.02.2025 49min

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 27.01.2025 1h 3min

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 22.01.2025 10min

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. 20.01.2025 1h 1min

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 13.01.2025 55min

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: UK 0808 801 0677 0808 801 0432 0808 801 0433 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 08.01.2025 10min

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. 06.01.2025 50min

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! 30.12.2024 40min

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 25.12.2024 13min

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 23.12.2024 59min

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 18.12.2024 15min

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 16.12.2024 56min

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 03.06.2024 1h 1min

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 27.05.2024 1h 11min

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 20.05.2024 49min

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 13.05.2024 41min

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 06.05.2024 42min

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 29.04.2024 43min

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