The BIG MESSY BUN Podcast
JOIN YOUR HOST KATEY AND HER BIG MESSY BUN! She will be sharing with you ENERGY, KNOWLEDGE, EXPERIENCE AND SO MANY STORIES!!! DIVE INTO THESE 15 MIN SESSIONS AND LET THE ENERGY TRANSFER INTO YOUR WORLD!
2021-2026 The Rebuild BMB # 69
Katey shares her tips for rebuilding your strength and independence after life tosses you a curve!!!
LIFE SPAN vs HEALTH SPAN BMB # 68
Your host was a guest speaker last week and she is here to share with you some of the presentation she shared.
THIS WILL OPEN YOUR EYES ♥️
Healthy Evolution by Katey APP is available and will help you with your HEALTH SPAN!!!!
Healthy Evolution by Katey APP
Healthy Evolution by Katey APP BMB # 67
KATEY IS FIRED UP!!!! Listen in!!! Share!!!!
LFG!!!
REPS & RESPONSIBILITY: Unlocking the MAGIC BMB # 66
NUGGETS from episode # 66
MY NICHE MARKET is SUPPORTING HUMANS!!!!
RESPONSIBILITY IS RAD
THINGS TAKE TIME
THERE IS NOTHING MAGICAL
MAGIC words “TAKE RESPONSIBILITY”
THE MAGIC IS DOING THINGS ON REPEAT!!!!
YOU GOTTA PUT IN THE REPS OF LIFE!!!!!! (The compound effect)
THIS IS A GREAT QUALITY APP at an extremely AFFORDABLE!!!
FROM MY HOME TO YOURS!!!!
I will NOT be ICKY in you...
APP UPDATES, LIFE UPGRADES & STAY CURIOUS BMB # 65
This EPISODE is SHORT n SPICEY just like Katey!!!! Here are some nuggets from episode # 65:
OPTIMAL 20’s, 30’s, 40’s - HOWEVER….now is the BEST FUCKING TIME Guess who gets to FIX your life Get curious about YOUR LIFE- your HEALTH, your FINANCES, your ENERGY!!! The world is nuts……START WITH YOU and your FAMILY & FRIENDS GO FOR IT THIS SHOW IS HERE TO REMIND YOU that YOU CAN DO IT KATEY reads her 3rd grade REPORT CARD!!!!!!! NOW IS THE TIME!!!!!!!! IT IS UP TO YOU TO DO THE WORK!!! THIS IS YOUR SPARK!!!! APP IS WITH MY TEST TEAM...UNWELL & CONSISTENT BMB # 64
This is one loaded little episode!!! CHECK IT OUT!!! *note this was recorded Feb 23, 2025
Live BOLDLY: Harnessing Your ENERGY BMB # 63
This episode is FULL ON FIRE!!!! Your host is VIBING high and fills all 16 minutes with stories, so much laughter and a F&Ck ton of ENERGY!!!!!!
Thanks for being here!!!!
Please share this with a friend or family member who needs to hear this message!!!!
WALK N TALK: lace up!!! BMB 62
This week your host is taking you on a walk!! This is a perfect opportunity for you to lace up and get some fresh air and great views on getting unstuck, consistency & longevity planning!! Where are you walking today??
Unplugged Mornings: Reducing Social Media BMB # 61
Your host recorded this one straight from her fitness studio/ post workout!! She is chill and ready to share some thoughts on morning / night rituals and routines, priming for a day and living with intention!!!
ENJOY
BIG NEWS!!!!! BMB # 60
BIg ENERGY
Big NEWS
Big EPISODE # 60
Your host is EXPLODING on todays episode - she is explaining her NEW WELLNESS APP and she is FULLLL of ENERGY here to EDUKATE & EMPOWER you!!!
JUST LISTEN, SHARE and LFG!!!!!!
MUST LISTEN, MUST SHARE!!!!! BMB 59
You guys.....your host pours her heart out here. She is clear, concise, and concerned ABOUT YOU!!!! She wants to to LISTEN IN, SHARE THIS WITH SOMEONE YOU CARE ABOUT and realize it is NEVER too LATE to start!!!!
The team at the BIG MESSY BUN studios NEEDS YOUR HELP!!! We need to get more people LISTENING to the show. Can you share this episode on your social media, share with friends or a co-worker.....We have BIG plans this year and need to get the WORD out that the BIG MESSY BUN is here for Y...
Putting YOURSELF first!!! BMB # 58
Your host Katey is FIRED up and FULL ON!!! Here are some nuggets from todays episode!!
Digital Diet- time to declutter your social media YOUR BODY NEEDS MOVEMENT- DO WHAT YOU CAN DO! Set your NOTIFICATIONS on all apps Unsubscribe from emails BLINDERS ON & FOCUS Journal, write things down, get it off your chest Make a MAP for your GOALS! YOU ARE NUMBER ONE!!! Raise your kids the BEST way YOU know how!!! Your JOURNEY will look VERY different than everyone else Pour BELIEF into yourself and your kids! PUT IN THE WORK Keep your nutrition simple 10 % RULE L...CREATE your FUTURE!!! BMB # 57
We did it!!! We just kicked off year 2 of the BIG MESSY BUN!!! Last year was an absolute blast and as we head into the second year - CREATE is the WORD of the year!!! To create is to bring something into existence and the BIG MESSY BUN and Healthy Evolution by Katey have some big things coming your way!!!
We hope you enjoy this YEAR 2 kick off today!!!
Happy New Year!!! Don't forget to hit that follow button!!!
JUST START! Lessons from our BEST episodes of 2025 BMB # 56
Your host has a HUGE THANK YOU for you all!!! She is so thrilled to bring you the final episode of 2025 and will have you FIRED UP as we head into a FRESH YEAR!!!!
What was your favourite episode from this year.....drop it in the comments!!!!
Thank you for making the BIG MESSY BUN a success this year!!!
Christmas Eve Energy: DREAM BIG BMB # 55
It is Christmas Eve and your host is encouraging you to DREAM BIG.....listen in!!!! Merry Christmas from all of us at the BIG MESSY BUN podcast studio!!!!
Home Gains: Building Strength in the Zoom Community BMB # 54
Join Coach Kate as she sits down in her home gym and shares testimonials from some of her participants from her online ZOOM LIFTING COMMUNITY!!
If you are looking to start lifting and need a community and wicked consistency- this is a MUST LISTEN EPISODE!!!
Also…..don’t forget to enter the GIVEAWAY happening on Monday and YOU are invited to try a FREE class on Monday December 22, 2025
Message Katey for more info or drop a comment!!!!
Steering Your Wellness Journey BMB # 53
The top NUGGETS from todays episode:
✅ Go For it NOW
✅ Eat your dessert FIRST
✅ Katey’s SHORTBREAD Recipe is the BEST (DM for the recipe)
✅ SPECIAL foods at Christmas
✅ Your body need food for good ENERGY
✅ RESPECT your body & mind
✅ BEING kind is part of your WELLNESS
✅ Know WHY & HOW your movement benefits YOU
✅ YOU WILL KNOW WHEN ITS TIME
✅ GET in the DRIVERS SEAT
✅ ENTER THE GIVEAWAY
Kindness in the Skies: A Journey in Service BMB # 52
This one is for Thomas!!!!
Your host took flight last week and has come with an incredible reminder to al of us that behind every "worker" out there is a HUMAN doing their best!!
BLOOPER.....Lance drops in todays episode!!
IT’S TIME TO RECOMMIT and TRANSFORM your LIFE BMB # 51
WARNING!!!!!!!!! THIS IS NOT FOR THE KIDS!!!!! Your host Katey is FIRED UP!!!!!!
She gets asked this all the time!!!!!
“WHAT KEEPS YOU GOING……”
LISTEN TO THE FULL EPISODE HER HEARTFELT RESPONSE
RECOMMIT to YOURSELF
RECOMMIT to YOU
RECOMMIT to YOUR HEALTH
RECOMMIT to YOUR WHY
Enter the Big Messy Bun Giveaway and tag me in your social media reference this episode!!! Check out my Instagram for GIVEAWAY DETAILS...
Snooze NO MORE: Insights from the Conference Stage BMB # 50
WHAT THE HECK - it is FRIDAY and you are getting a BONUS EPISODE!!!! Today we are coming to you LIVE from the Tribal Council Independent Home & Community Care Education Gathering. Today Katey is joined by an audience member / entertainer Dean Davis and they are talking about SNOOZE. You will love the LIVE AUDIENCE energy. Thank you to my videographer Cleo Grandy- MUCH APPRECIATED!!!!!
ENJOY THE SHOW and PLEASE HIT THE FOLLOW / SUBSCRIBE button!!!!
Move, Connect, and Reflect: The Self Care Rituals We Need BMB # 49
Your host is sharing with you some tips that have helped her through some challenging times. She will be encouraging you AS ALWAYS to move your beautiful body. Wait till you hear about the man (over 80 years old) and his “I got to buy tie up shoes!!” So awesome. What’s your favourite part of todays episode??
Movement as Therapy: Shifting Perspectives for Better Health BMB # 48
Your host is fired up post workout vibes. This is a short and spicey little episode to give you tips and strategies to get in a POWERFUL MINDSET!
She will share with you how she disrupts imposter syndrome when it sets in!
This episode is all over the map but your host is here to FIRE YOU UP!!!
Are you in a funk???
GET OUTSIDE
LOVE YOURSELF
JOURNAL
MOVE YOUR BODY
TAKE A NAP
GO FOR THE THING
...
5,4,3,2,1: A Simple Tool to Ignite Your Motivation BMB # 47
Your host Katey shares with you a MOTIVATION hack for the days YOU ARE NOT MOTIVATED.......FYI.....you will not always feel motivated to DO THE THING (what ever your thing is)!!!
Help Katey out and send this podcast episode to Mel Robbins - this is one of Mel's tools that has helped your host and so many others!!
Mindset Evolution: Taking Responsibility One Step at a Time BMB # 46
Join your host Katey as she takes you on a journey down memory lane. Today she shares with you some of the ingredients in her basket. This podcast will encourage you to focus on YOUR ingredients and how you plan to use them. Now.....don’t get too excited.....Katey is NOT talking about cooking here today; she’s talking about your ingredients of LIFE.
What is your favourite nugget from today?
Please share the show with a friend who might benefit from listening to The BIG MESSY BUN Podcast!!!
Mindset Evolution: Taking Responsibility One Step at a Time BMB # 46
Join your host Katey as she takes you on a journey down memory lane. Today she shares with you some of the ingredients in her basket. This podcast will encourage you to focus on YOUR ingredients and how you plan to use them. Now.....don’t get too excited.....Katey is NOT talking about cooking here today; she’s talking about your ingredients of LIFE.
What is your favourite nugget from today?
Please share the show with a friend who might benefit from listening to The BIG MESSY BUN Podcast!!!
Tech Talk: Embracing Social Media Positively BMB # 45
On todays episode your host Katey is sharing how she and others are embracing the positive side of social media and technology! Last week her pup Charlie went missing and thanks to good humans and social media they were happily reunited!!! Listen how others use technology to gather for fitness and use apps to manage their diabetes. ALSO!!!! The BIG MESSY BUN hit a milestone of 5K downloads!!!
THANK YOU FOR YOUR SUPPORT!!!
Like, follow and share the show!!!
Own Your Journey: The Power of Personal Responsibility BMB # 44
Your host is wildly passionate about LIFE and the idea of taking ABSOLUTE PERSONAL RESPONSIBILITY!! On todays episode she will share some of the steps she took to REBUILD her life in 5 years.....yes YEARS......it will take time however YOU GOTTA START somewhere !!!
HOPE vs FEAR: The Power of Perseverance BMB # 43
Your host shares her takeaways from the movie Shawshank Redemption (yes.....she finally watched this MUST WATCH movie)!!! This was one of her late mom's favourite movie and Katey now understands why!!! SUCH A GREAT MOVIE loaded with so many important messages!!!!! Listen to this powerful podcast about living in HOPE vs FEAR, putting in the reps, and she has a SHORT CUT for you to get closer to the life you want!!!!
PROJECT YOU!!!!!
Drop your favourite nugget in todays episode in the comments!!!!
The Final Stretch: 90 Days of Positive Habit Shifts BMB # 42
COACH KATEY IS HERE!!! WE HAVE 90 DAYS LEFT IN 2025!!!! She is encouraging listeners to choose a habit to LET GO of or ADD for the next 90 days. Think of it as a GIFT to yourself!!!
WHAT WILL YOU CHOOSE??
Cheers to Change: Embracing Health & Menopause without Alcohol BMB # 41
Your host is sharing her AUTHENTIC SELF and her ALCOHOL JOURNEY!!! She will go decade by decade and breakdown the role alcohol played in her life!!!
20’s alcohol & exercise 30’s her mom years and alcohol (and no alcohol) She loved getting SHIT FACED & also LOVED LIFE WITHOUT- ZERO FUCKS GIVEN or ALL IN Her favourite drink combo How she handled peer pressure HER BOX WINE NIGHT 😳 YOU DO YOU Menopause, your health & alcohol Loves being an AF COACH (alcohol free & authentic as f$&k) COMMITMENT CEREMONY
If you are ready to be DONE with alco...
ARE YOU SLEEPING? BMB # 40
Katey is FIRED UP, she has just returned from a conference and she is addressing the # 1 HEALTH CONCERN she observed with her audience!!!
Some of the NUGGETS from this EPISODE:
* BODY & BRAIN need sleep
* WE ARE NOT ROBOTS
* NO TV at BEDTIME
* GET OFF YOUR PHONE / TECHNOLOGY 1-2 hours before bed
* WHY WE NEED SLEEP
* HOW SLEEP LINKS TO MORNING ROUTINES!
* HOW WE SABOTAGE SLEEP
* TIPS FOR BETTER SLEEP
* AWASIS CONFERENCE WAS A VIBE!!!
* DO YOU HIT...
TWO WORLDS COLLIDE BMB # 39
Yes you are at the right place! This is episode # 39 of The Big Messy Bun podcast and coach Katey is hosting today!!! Today two of Katey's World collide - SPEAKING & WELLNESS!!!!
This is a longer version!
This is a workout session!
This just happens sometimes!!!
If you are thinking - has she lost her marbles- heck no - she felt a vibe and went with it!!! Coach Katey has her hair braids and is sharing with you a MODIFIED LIFTING exercise program she leads 3 X weekly to la...
NEW YEAR in SEPTEMBER BMB # 38
Many people think January is the New Year however for your host Katey and many others the fall feels like NEW YEAR, ROUTINES, HABITS and SCHEDULES!!!
It is back to school season and the start of many activities for yourself and your kids. In todays episode Katey will be sharing with tips that helped her while raising 3 kids solo while working full time. As always you will hear practical and easy to implement ideas to help with the busy season!!!
She touches on empty nest as well.....it was not an easy time however it d...
SPREAD KINDNESS BMB # 37
Spreading Kindness is one of your hosts favourite ways of showing love, care and respect to those she encounters. Today you will hear not only about spreading kindness but about SPREADING your WINGS and GOING 4 IT!!!! Living life full with no (or at least very little) regrets!!! Katey is full on energy as she is recording this episode in her fitness studio just prior to teaching back to back classes!!! She touches on the topic of ENERGY and if you are needing MORE OF IT.....she is leaving links here to connect!!!!
If you are not yet fol...
I AM.....(FILL IN THE BLANK) BMB # 36
THIS IS A LOADED EPISODE! Katey will have you THINKING, LAUGHING and INSPIRED to look at the way you SPEAK TO YOURSELF and who you surround yourself with!!! She dives into her passion of the PUSH UP - listen for her Freudian Slip:
😂 an unintentional error regarded as revealing subconscious feelings (ACCORDING TO GOOGLE) Katey is full of energy, stories and more!! ENJOY Be sure to follow the show, share the show and leave a comment!!!POWER OVER PROCRASTINATION BMB # 35
YOU GUYS!!!!! This is a test episode using a feature on my PODBEAN app!!!! I hope it loads! I hope you like it and I can’t wait to hear from you!!!! This episode is all about BEATING PROCRASTINATION!!!!
BASIC is BEST BMB # 34
Coach Kate is here to support you in developing the fundamental habits necessary for consistency. With over 35 years of experience, she's well-equipped to help you cut through the noise and achieve your goals. She will EMPOWER, EDUKATE & ENERGIZE you to take the first step!!!
Here are her top 6 HABITS:
MOVEMENT HYDRATION FOOD LESS SCREEN TIME SLEEP Y’all GOTTA LAUGH
She is wildly passionate about helping YOU create a healthy relationship with YOURSELF & YOUR HABITS!!!
Can ya help COACH KATE out?? 🤔 FOLLOW THIS SHOW, SHARE THIS SHOW & Drop a comment...
BIG LIFE LESSONS BMB # 33
Y’all your host is ALL OVER THE MAP- if you follow to the end she will give you lots of lessons on LIFE!!!
🎙️The Jack Story - 27 year old had the strength and bravery to let go of the “golden handcuffs” to go for the FREEDOM to LOVE his day to day
🎙️ Time to evaluate your J-O-B
🎙️ Let stuff go
🎙️ Keeping up with “the Jones’” is SOOOO LAST DECADE
🎙️ Chapters in your book - are you holding judgement on a past version of yourself or someone else
🎙️ Katey gets vulnerable...
Patience & Perseverance BMB # 32
Get ready for a dose of truth and kindness as Katey, your host, dives into meaningful conversations on the BIG MESSY BUN podcast.
Take a ways ⬇️⬇️⬇️
💙summer of change update
💙patience & perseverance
💙correlation between our WORKOUTS & LIFE
💙how “failing” in the gym is powerful
💙magical moments in your workout
💙make sense of the MOVEMENTS
💙rest when necessary, then get up and go!
💙set boundaries
💙nothing good happens over night
💙ways to pivot
💙you are the main character
💙FILL YOU...
PRISON to PURPOSE BMB # 31
Get ready for an unforgettable transformation! 🔄💥 Join Katey and her guest Martin Lockett you will be a better person for taking the time to listen and you may be transformed IF YOU ⬇️⬇️
If you want to be inspired to live beyond your current circumstances...regardless of what they are. If you want to RETHINK your relationship with alcohol If you drive under the influence If you have a loved one incarcerated If you are living as a prisoner to your past If you want to listen / learn about an inmate who genuinely wants to help others and give back t...
