9 Lives

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

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

You are worthy of love in all forms, in your wonderful expression of human experience here on this planet. I hope you all enjoy listening to this episode where I invite my fiancé, Joe onto the podcast. We talk about his career and how his passion for herpetology & nature has fostered a fearlessness in him that I admire very much. We also talk about how we met, our proposal story and our experience with sobriety as well as giving life advice & answering questions submitted by you all. Let me know if you enjoyed this different kind of episode, getting to know more about my life behind the scenes. Technical difficulties meant we lost the second half of this episode's video footage, sorry friends! Love always, Cass

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

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 💛

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

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 💛