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The Health Evolution Collective Podcast

May 15, 2019

Kate is the owner of the small Sydney based personal training business, Empower360Fitness. She is a fitness/dance instructor, PT and a body positivity advocate for teens and pre teens.

Kate has always been involved in the dance world, and as a more 'muscular' dancer, was pulled in to that pressure to confirm to a certain body type. 

But her path has led to her passion, which is now helping young girls see that their body is beautiful and strong, just the way it is.

Yesterday she shared on her Instagram page a letter she wrote to one of her young students who was struggling with her body. It's beautiful, and sums up Kate and her passion so well.

Beautiful Soul, Can't You See?

What I really wanted to do was scream, Beautiful soul, can't you see how incredible your body is?

When you dance, you light up from within. Your joy is tangible..and your body gives you this gift.

You're flexible in ways that defy the laws of nature...

Your body might have babies.. or not, it's up to you. Or take you trekking up mountains. it might take you diving into foreign oceans or wandering in markets in far off countries.

And it's definitely going to allow you to dance all night until sunrise.

My point is, your body is freaking amazing!

It's your best friend and it's going to be with you for life.

Sure, it might not look the way you want it to some days, but who cares? It's freaking incredible.

Believe me, just like you, I've stood in the studio with tears in my eyes comparing myself to girls around me...

Comparison will do you no good.  It only serves to crush your soul.

There is always going to be someone thinner than you, someone fatter than you, more muscular, less muscular, taller, shorter.. but there will only ever be one you.

How amazing is that?

So please... see your body like I see your body is, and for the gift that it gives dance, move and express yourself.

You're attached to this gorgeous body until the day you die so you may as well be friends with it. 


Kate talks about her list of self care ideas. Here they are:

Self-Care Ideas for the Mind

  1. Start a compliments file. Document the great things people say about you to read later.
  2. Scratch off a lurkeron your to-do list, something that’s been there for ages and you’ll never do.
  3. Change up the way you make decisions. Decide something with your heart if you usually use your head. Or if you tend to go with your heart, decide with your head.
  4. Go cloud-watching. Lie on your back, relax, and watch the sky.
  5. Take another route to work. Mixing up your routine in small ways creates new neural pathways in the brain to keep it healthy.
  6. Pay complete attention to something you usually do on autopilot, perhaps brushing your teeth, driving, eating, or performing your morning routine.
  7. Goof around for a bit. Schedule in five minutes of “play”(non-directed activity) several times throughout your day.
  8. Create a deliberate habit and routinize something small in your life by doing it in the same way each day—what you wear on Tuesdays, or picking up the dental floss before you brush.
  9. Fix a small annoyance at home that’s been nagging you—a button lost, a drawer that’s stuck, a light bulb that’s gone.
  10. Punctuate your day with a mini-meditation with one minute of awareness of your thoughts, feelings, and sensations; one minute of focused attention on breathing; and one minute of awareness of the body as a whole.
  11. Be selfish.Do one thing today just because it makes you happy.
  12. Do a mini-de clutter. Recycle three things from your wardrobe that you don’t love or regularly wear.
  13. Unplug for an hour. Switch everything to airplane mode and free yourself from the constant bings of social media and email.
  14. Get out of your comfort zone, even if it’s just talking to a stranger at the bus stop.
  15. Do a Social Media cull and take out any negative people.You can just “mute” them; you don’t have to delete them.


Self-Care Ideas for the Body

  1. Give your body ten minutes of mindful attention. Use the body scan technique to check in with each part of your body.
  2. Oxygenate by taking three deep breaths. Breathe into your abdomen, and let the air puff out your stomach and chest.
  3. Get down and boogie. Put on your favourite upbeat record and shake your booty.
  4. Stretch out the kinks. If you’re at work, you can always head to the bathroom to avoid strange looks.
  5. Run (or walk, depending on your current physical health) for a few minutes. Or go up and down the stairs three times.
  6. Narrow your food choices. Pick two healthy breakfasts, lunches, and dinners and rotate for the week.
  7. Activate your self-soothing system. Stroke your own arm, or if that feels too weird, moisturize.
  8. Get to know yourself intimately. Look lovingly and without judgment at yourself naked. (Use a mirror to make sure you get to know all of you!)
  9. Make one small change to your diet for the week. Drink an extra glass of water each day, or have an extra portion of veggies each meal.
  10. Give your body a treat. Pick something from your wardrobe that feels great next to your skin.
  11. Be still. Sit somewhere green, and be quiet for a few minutes.
  12. Get fifteen minutes of sun, especially if you’re in a cold climate. (Use sunscreen if appropriate.)
  13. Inhale an upbeat smell. Try peppermint to suppress food cravings and boost mood and motivation.
  14. Have a good laugh. Read a couple of comic strips that you enjoy. (For inspiration, try Calvin and Hobbes, Dilbert, or xkcd.)
  15. Take a quick nap. Ten to twenty minutes can reduce your sleep debt and leave you ready for action.

 Tiny Self-Care Ideas for the Soul

  1. Imagine you’re your best friend. If you were, what would you tell yourself right now? Look in the mirror and say it.
  2. Use your commute for a “Beauty Scavenger Hunt.”Find five unexpected beautiful things on your way to work.
  3. Help someone. Carry a bag, open a door, or pick up an extra carton of milk for a neighbour.
  4. Check in with your emotions. Sit quietly and just name without judgment what you’re feeling.
  5. Write out your thoughts. Go for fifteen minutes on anything bothering you. Then let it go as you burn or bin the paper.
  6. Choose who you spend your time with today. Hang out with “Radiators” who emit enthusiasm and positivity, and not “Drains” whose pessimism and negativity robs energy.
  7. Stroke a pet. If you don’t have one, go to the park and find one. (Ask first!)
  8. Get positive feedback. Ask three good friends to tell you what they love about you.
  9. Make a small connection. Have a few sentences of conversation with someone in customer service such as a sales assistant or barista.
  10. Splurge a little. Buy a small luxury as a way of valuing yourself.
  11. Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.)
  12. Exercise a signature strength. Think about what you’re good at, and find an opportunity for it today.
  13. Take a home spa. Have a long bath or shower, sit around in your bathrobe, and read magazines.
  14. Ask for help—big or small, but reach out.
  15. Plan a two-day holiday for next weekend. Turn off your phone, tell people you’ll be away, and then do something new in your own town.
  16. Write in your journal – write down your beliefs, what you’re grateful for and then, whatever you feel called to write.

Little and Often Wins the Day

With a little bit of attention to your own self-care, the fog will lift.

You’ll feel more connected to yourself and the world around you.

You’ll delight in small pleasures, and nothing will seem quite as difficult as it did before.

Like that car, you must keep yourself tuned up to make sure that you don’t need a complete overhaul.

Incorporating a few of these tiny self-care ideas in your day will help keep you in tune.

Which one will you try first?


To connect with Kate:

Instagram & Facebook: @empower360fitness


To connect with me - Womens' Health Coach

I offer group online coaching on how it all works when it comes to weight loss. I also offer online programs.


Mobile: 0425 847 286

Love Tracey xx