As my master's journey concludes, it feels surreal to witness the culmination of countless hours of dedication. This academic pursuit has been central to my life, shaping my routines and lifestyle, making it bittersweet to transition away from something so integral to my identity.

This journey has been both rewarding and challenging. I've learned, grown, and formed amazing relationships, realised my true capabilities and discovered areas that align with my fundamental values - potential avenues I can leverage in the future. However, my perfectionism and drive have also led to moments of self-doubt and burnout. While these traits are often seen positively, they have pushed me to the edge at times.

Beyond academics, this journey has been deeply personal. Academic theories and concepts have mirrored my own path, offering a lens through which I could see my growth and gain clarity.

Beyond academics, this journey has been personal, almost cathartic. The theories and concepts I've studied have not just been subjects to memorise for exams - they've resonated with my own experiences and challenges. They reflect my personal journey, and offer a lens through which I could view my own growth, allowing me to gain clarity and uncover a deeper understanding of myself.

But now, it's time for a much-needed pause. I’m allowing myself to breathe, reassess, and reconnect with myself. For too long, I've equated my worth with productivity, accomplishments, how many tasks I’ve ticked off, and how many hours of work I’ve been able to cram in. I need to redefine success and embrace balance, remembering that my value isn't tied to academic achievements.

Overall, this journey has been intense and transformative. While I've loved it, I now realise the need for distance. I'm grateful for the experiences and insights gained, and I'm ready to just be Lara, open to whatever comes next.

Today, I’m joined by Olivia - a Welsh International elite endurance athlete, ACA chartered accountant and first time Mummy to 10 week old baby Alexis, to talk about her running journey, the many transitions she’s experienced, and the power of never underestimating yourself.

Olivia’s path in running has evolved over the years, from being a competitive short-distance sprinter to embracing the world of long-distance running.

Her passion and love for the sport are unmistakable - she describes the mental escape and euphoria it offers, the sense of purpose it brings, and its profound impact on her mindset. For her, running is freedom - especially during those golden-hour runs along the water. This intrinsic joy, she believes, has fueled her incredible progress and achievements.

Earlier this year, Olivia became pregnant. Determined to maintain her routine, sense of identity, and well-being, she continued training through this transition. And just a few weeks after giving birth, she returned to competition, redefining what it means to balance the roles of mother, athlete, and professional - an experience she describes as truly surreal.

She also discusses how her perspective on competition has shifted with her evolving responsibilities, the gratitude for her body’s strength, the empowerment she’s found, and her lessons in never underestimating what our bodies are capable of.

Daria Ermolenko is a Relationship and Time-management Coach. With an MSc in Applied Positive Psychology and Coaching Psychology from the University of East London, Daria runs her own coaching practice. She works with clients 1:1 to create meaningful change in their lives.

Daria helps people break free from the limiting beliefs society imposes about what relationships 'should' look like, empowering them to create deeper, more meaningful connections.

In today's episode, we ’ll be diving into a discussion on how to move beyond mediocre, mundane relationships and instead, build ones that are truly fulfilling and flourishing.

We start by exploring the inner work required to establish healthy relationships. It all begins with knowing what you deserve and cultivating a strong relationship with yourself. You can't create genuine connections with others until you’re whole and fulfilled as an individual, comfortable in your own skin, and confident in your worth.

This means recognising your own inherent value, meeting your own needs, and finding contentment in being alone - without relying on someone else to fill any emotional voids. As when you reach this place of self-assurance, your relationships will be driven by true connection, desire, and passion, rather than a need for external validation.

From there, Daria shares her insights on how to move past the 'baseline' and seek relationships that truly align with your values and potential. We’ll discuss recognising red flags, having the courage to stand up for what you deserve, and the importance of communication and honesty - ensuring you're able to vocalise your needs and desires without fear. Authenticity also plays a role here - showing up as your true self, wholeheartedly, without wearing a facade to fit someone else's expectations. Only then can you cultivate the kind of relationship that helps you flourish, rooted in mutual respect and true connection.

Life Coach Directory profile: https://www.lifecoach-directory.org.uk/lifecoaches/daria-ermolenko

Website: https://www.dariaermolenko.com/

LinkedIn: http://linkedin.com/in/daria-ermolenko-73b7b3187

Today, I'm joined by Thomas, a Behavioural and Cognitive and Compassion focused Psychotherapist as well as a Highly Specialised Eating Disorders Dietitian.

For over 20 years Thomas has been working in the NHS and/or Private sector with both adolescents and adults in the fields of Eating Disorders, Personality Disorder, body dysmorphic disorder and Complex Trauma.

We explore how long-term, sustainable recovery requires looking beyond just the physical symptoms like weight gain and BMI restoration. True recovery involves addressing the underlying psychological factors—something that often gets overlooked. Together, we’ll discuss the importance of understanding the embedded beliefs, thoughts, emotions, and triggers that need to be considered for a more holistic approach to recovery.

Tom offers his insights into the complexity of body image, explaining how it's shaped by a web of interrelated factors. For many, body image is dominated by an inescapable inner critic—constantly reinforced by toxic cultural messages that equate self-worth with appearance. These external pressures only magnify the struggle. So, we discuss the importance of untangling these deeply ingrained thought patterns and gaining clarity on the underlying motives driving them. Tom stresses the need for a personalised approach—working with patients in a way that aligns with their unique values and beliefs. This tailored strategy not only helps them gain insight into their thought processes but also equips them with the skills and resources needed to cope more effectively and sustain long-term recovery.

We examine the characteristics often associated with eating disorders—such as perfectionism, unrelenting standards, and a drive for achievement. These traits can exacerbate disordered eating tendencies in the pursuit of validation and self-worth.

But as Tom points out, the goal isn't to eliminate these traits; it’s to leverage them in a healthier way. These same traits, when redirected, can fuel recovery. This is something I relate to personally - my determination and stubbornness took me to a dark place with my anorexia, but they were also the very traits that powered my recovery. We talk about how to channel that energy into something positive and constructive, transforming what once fueled the disorder into a source of strength.

thebodyimagetreatmentclinic.co.uk

Today we’re joined by Sam, a friend and enthusiastic runner.

Once overweight and unhappy, he turned his life around through sustainable lifestyle changes, discovering the joy of running. Now, he’s not only achieved an incredible physical transformation, hitting personal bests and smashing records, but also a profound psychological shift.

So today, we dive into all things running - our personal journeys, insights, goals, ambitions, advice, and memorable race experiences.

We talk of the community essence of running. How it’s about embedding yourself in a group of like-minded people who share your passions and values. It’s an opportunity to build friendships, find your people, and nourish your true self. When you surround yourself with a community that aligns with your principles, life feels more fulfilling, more authentic

We’ll also touch on the challenges many runners face, like getting caught up in the numbers — comparing paces, focusing on race results, and feeling the weight of expectations. But rather than fixating on the statistics, we need to take a step back and recognize how far we’ve come, the barriers we’ve overcome, and practise a little more self-compassion. Of course, it’s great to have challenges, to set goals, and to push ourselves, but running is about so much more than hitting personal bests. It’s about being present in the experience, soaking up the atmosphere, and smiling through the process

@globerunnergriff

Today, we’re joined by a special guest, Saskia, a Positive Psychologist who is deeply passionate about helping individuals connect with their true selves.

In this episode, we dive into the powerful concept of values—those fundamental principles that act as a compass, guiding our daily behaviours, decisions, and overall life trajectory.

Values are more than just ideals; they are the driving force behind our actions and, when aligned with our lives, can lead to a profound sense of fulfilment and purpose.

Saskia shares her insights on how we can identify these core values through introspection and self-awareness, and why it’s crucial to live in harmony with them.

But in today’s fast-paced world, filled with endless distractions, staying connected to our values can be challenging… the constant barrage of digital noise and the pressures of modern life can pull us away from our true selves. So, Saskia emphasises the importance of creating intentional moments to pause, breathe, and disconnect from the digital world. By doing so, we can not only enhance our mental clarity and sense of balance but also reinforce our commitment to value-aligned living.

Through this conversation, we hope to provide you with practical insights and inspiration on how to cultivate a life that is deeply rooted in your values. By understanding what truly matters to you and aligning your actions with these fundamental principles, you can navigate life with a greater sense of purpose and fulfilment.

Find Saskia: www.flourished-you.com

Email: saskia@flourished-you.com

Book: https://designingyour.life/books-designing-life-original-book/

VIA Questionnaire https://www.viacharacter.org/account/register

Today I’m joined by Jordan Foster, head coach at Coopah Run Coach, mum to Gracie and a keen runner.

In our discussion, Jordan provides insight on her incredible journey through the world of running — from overcoming early hurdles of overtraining and burnout, to participating in numerous marathons, and now ultimately finding balance and a healthy approach to the sport.

We discuss how running should be integrated into your lifestyle in a way that enhances your well-being. Often, with self imposed and external pressures, running can sometimes lead to feelings of stress and overwhelm. That's why we emphasise the importance of ensuring that running remains a positive and fulfilling part of your life - something that nourishes you rather than depletes you.

Throughout our conversation, we address common challenges runners face, such as pre-race anxiety and the pressure to meet specific goals. Jordan introduces practical strategies to alleviate stress and underscores the importance of not comparing yourself to others - recognising that every runner has a unique journey, but in the end, we're all heading towards the same finish line, and we should focus on enjoyment, immersing yourself in the race day atmosphere, and fully experience the moment.

Finally, Jordan offers valuable advice for upcoming races, encouraging runners to reflect on their training, celebrate milestones, and approach race day with a positive mindset. She reminds us that race day is not just about competition - it's a victory lap, a celebration of the hard work and dedication that has brought you to this moment.

Jordan: __jordanfoster

Coopah: coopahruncoach

https://coopah.com/

Today, I’m joined by Louis, the founder of Clear For Men - a skincare brand dedicated to raising awareness about mental health.

Louis’s journey to creating Clear For Men began during the lockdown when he found himself grappling with burnout, feeling lost, and lacking direction. His skincare routine became a crucial way to switch off and be present, which ultimately inspired him to create Clear For Men - to encourage men to “Take Five” and prioritise their mental well-being.

In today’s conversation, we discuss the value in normalising conversations circulating mental health and the importance of speaking up in times of distress. Rather than suppressing emotions, hiding away, or isolating ourselves, there’s is immense power in embracing vulnerability, seeking support and being proactive in managing mental health.

We also touch on the human tendency to focus on what we haven’t accomplished, often engaging in negative self-talk and comparing ourselves to others. It’s easy to get stuck in that rut, but in these moments, it’s essential to revisit our values, ensure we’re aligned with what nourishes us rather than what depletes us, and give ourselves credit for our achievements and the obstacles we’ve overcome.

Moreover, we discuss the significance of incorporating regular self-care practices and non-productivity-oriented mindful moments. These habits are vital for maintaining a balanced, flourishing life, and should be embedded and sprinkled into our daily routines to prevent overwhelm and burnout.

https://clearformen.co.uk

Social Media:

Instagram & TikTok - @weareclear_

Facebook - Clear For Men