Takeaways

• Identity shapes behavior and decision-making
• Embodying the identity of the person one aspires to become is essential for achieving goals

Chapters

• 00:00 The Role of Identity
• 05:09 Adapting Identity for Change
• 07:04 Embodying the Future Self
• 12:16 Observing and Adapting Thoughts

Lottie shares her journey from the fashion industry to naturopathic nutrition, including the burnout, panic attacks, and health wake-up calls that pushed her to rethink everything. Together, Ash and Lottie unpack the deep connection between the nervous system, cortisol, hormones, and why so many women feel stuck in survival mode.

They also dive into cyclical living, seasonal eating, intuition, the power of female relationships, and how women can support themselves by working with their bodies instead of against them. From practical health foundations like sunlight, sleep, nourishment, and movement to the mindset shift of giving yourself more grace, this episode is a reminder that healing often starts with the basics.

If you’ve ever felt overwhelmed, burnt out, or disconnected from your body, this conversation will leave you feeling informed, empowered, and ready to come back to what really matters.

Listen now for a refreshing, grounded take on women’s health, hormonal balance, and living more in sync with your cycle.

Keep in touch with Ash

www.instagram.com/coachedby.ashmurph

Chapters

• 00:00 Taking Control of Your Reality
• 05:40 Recognizing the Need for Change
• 17:49 Empowerment and Action

Connect with Megan below ⬇️

Instagram - www.instagram.com/megandarnelltherapy

The Self Led Woman Pod - https://open.spotify.com/show/23tsfuG5WcVUWGuEnPQOGn?si=ecabcc443f034ee0

Chapters

• 00:00 Introduction and Podcast Setup
• 06:31 Healing Trauma and Relational Patterns
• 11:33 The Impact of Trauma on Eating Patterns
• 20:14 The Connection to Self and Transformation
• 34:17 Advice for Personal Growth and Healing

Find more from Oliver and Sunday Salt below! ⬇️

Sunday Salt waitlist - sundaysalt.com.au/pages/email-sign-up-page

Sunday Salt socials - www.instagram.com/sundaysaltau

Sunday Salt website - https://www.sundaysalt.com.au

Connect with Ash ⬇️

www.instagram.com/coachedby.ashmurph

Chapters

• 00:00 The Journey to Sunday Salt
• 17:04 Navigating Challenges and Roadblocks
• 26:32 Balancing Work and Well-being
• 32:59 Lessons from Real Estate Sales

Waiting for the perfect time? The perfect plan? All your ducks in a row? You're going to be waiting forever. This episode is for all my 'perfectionists' that keep putting things off..! I see you 😉

This is the trap that keeps so many people stuck between their dreams and reality. You have the potential, you know what you need to do, but you keep putting it off because it doesn't feel "ready" yet.

In this episode, I'm sharing:

• Why messy action always beats perfect planning
• My own experience launching this podcast (spoiler: it wasn't perfect)
• The "sharpen your pencils" method to get momentum flowing
• How one imperfect action leads to the next (and the next)

The truth? Consistency beats perfection every single time. Your clients who show up imperfectly will always outperform the ones waiting for the perfect week.

Your Day 3 Challenge: Do ONE thing today you've been putting off because it doesn't feel perfect yet. Start messy. Take imperfect action. Share proof and tag me for another entry!

When's the best time to plant a tree? 10 years ago. When's the second best time? Right now. 🌱

💫 #12DaysOfMindset

From ages 0-8, your brain was in a sponge-like state, absorbing everything. Every comment, every rule, every emotional reaction became a belief you didn't even choose. And by age 32, you're running 95% of your life from your subconscious programming.

In this episode, I'm diving into:

• The neuroscience of how limiting beliefs form (childhood → adult)
• Why you might have beliefs you're not even aware of
• How I believed I'd "never be smaller than a size 12" (spoiler: I'm a size 8 now)
• Why it's not about the event—it's about how you interpreted it
• How to rewrite limiting beliefs through awareness, affirmations, evidence-building, and nervous system work

The little voice in your head that says "I can't" or "I'm not enough"? That's not truth. That's programming. And you have the power to rewrite it.

Your Day 6 Challenge: Identify ONE limiting belief you have and trace where it came from. Write out the new belief you're choosing instead. Share your realisation and tag me for an extra entry!

You're not broken. You're just running on outdated software. Time to update. 🧠

If you keep making decisions from where you are right now, you'll stay exactly where you are. But when you start making decisions from the identity of who you're becoming? That's when everything shifts.

In this episode, I'm sharing:

• Why making decisions from your current self keeps you stuck
• How to get crystal clear on your future self's identity (and why specificity matters)
• My own experience: paying $3,000 in invoices when it terrified me—because that's what the $10K/month version of me would do
• Why the universe tests you right before your breakthrough
• How to choose a future self identity that feels believable (hint: 3-6 months out, NOT 10 years)

The version of yourself who has what you want wouldn't hesitate. She wouldn't spiral. She'd just act. So start acting like her NOW.

Your Day 5 Challenge: Make ONE decision today as your future self would. What would she eat? How would she spend her time? Who would she engage with? Share what decision you made differently and tag me for another entry!

Stop deciding from where you are. Start deciding from where you're going. 🔮

In this episode, I'm sharing:

• Why manifestation requires belief + aligned action (not just vision boards)
• How to get crystal clear on what you want AND why you want it
• My own manifestations: Landing an au pair job with my dream family, then a London marketing job with ZERO experience, negotiating TWO pay rises in 6 months, finding the EXACT job I asked for
• Why you need to be "delusional" and act as if it's already yours

Your Day 8 Challenge: Write your manifestation as if it's ALREADY happened (present tense: "I am..." not "I will..."). Take ONE aligned action toward it today. Share your manifestation or action and tag me for another entry!

Stop asking when. Start acting as if. ✨

www.instagram.com/coachedby.ashmurph

When you only consume free resources, you’re subconsciously saying “maybe I’m worth it.” When you invest money in yourself, you’re declaring “I AM worth it.”

Free information is everywhere—podcasts, YouTube, Instagram. So if free worked, why isn’t everyone transformed? Because consuming ≠ committing. When you invest, you show up differently. You have skin in the game. You take it seriously. You actually do the work.

In this final episode, I’m breaking down:

• Why money is a self-worth mirror (if you won’t bet on yourself, why would the universe?)

• The compound effect: invest in mindset → business improves, health improves, confidence skyrockets

• How to overcome the objections: “I can’t afford it” / “I’ll do it when I have more money” / “What if it doesn’t work?”

• Why you don’t wait until you’re fit to join the gym—you join to GET fit

And then… MY ANNOUNCEMENT.

I’m launching Becoming Her—my first-ever mindset-only group course. This is everything from the 12 Days of Mindset taken 10x deeper. It’s designed to close the gap between your dreams and reality once and for all.

First 10 girls get it for $111 (half price). We start February 2025.

The future version of yourself is begging you to make this investment. Stop waiting. Start becoming.

Your Day 12 Challenge: Make ONE investment in yourself today—a book, a course, a coach… or join Becoming Her.

Let’s close the gaps between your dreams and reality, join below ⬇️

https://buy.stripe.com/3cIeVc2Dd2n1gzd58p18c1C

Www.instagram.com/coachedby.ashmurph

You can stress about not having time to go to the gym, or you can stress about dropping weight so fast that nothing in your wardrobe fits anymore. Either way, you're dealing with something hard—so why not choose the hard that moves you forward?

In this episode, I'm breaking down:

• Why you're always going to have problems (so choose ones worth having)
• How to shift from victim mentality to empowered decision-maker
• The difference between surface-level problems vs. next-level problems
• Why focusing on small problems keeps you stuck at that level

Your current self has current-level problems. Your future self has future-level problems. Which ones do you want?

Your Day 4 Challenge: Audit your last 24 hours. Write down your "small problems" vs. the "big problems" you actually want to have. Choose which to focus on today.

Share your shift or this episode and tag me for another entry!

Stop letting surface-level problems rule your life. Choose your hard wisely. 💪

www.instagram.com/coachedby.ashmurph

Emma shares her journey of leaving the "safe" path, moving interstate with no job guarantee, and building a career in sales that gives her the freedom and fulfilment she was desperately missing in the classroom. We dive deep into:

• ​Why "good enough" isn't actually enough when you know there's more for you
• ​The identity shift that comes with quantum leaping into a new version of yourself
• ​How to navigate going back home when you've outgrown your old environment
• ​Why choosing your hard is the most powerful decision you can make
• ​The truth about anxiety vs. excitement (and how one label keeps you stuck)

This episode is for anyone who's felt that uncomfortable itch that something needs to change but doesn't know where to start. Emma proves you don't need to stay stuck in the status quo just because it's familiar.

Fair warning: We get fired up about societal conditioning, surface-level conversations, and hiding behind limiting labels. If you're ready to stop being a sheep and start designing your own life, this one's for you.

Connect with Emma: www.instagram.com/offscriptwithemma

Emma's Poddy: https://open.spotify.com/show/2NGSkiiOHk0OqcR9R173c7?si=3c2fa288a63f4443

Connect with Ash: www.instagram.com/coachedby.ashmurph

If you’ve ever felt “behind,” played it small, or doubted whether you’re capable of more, this episode will remind you of your power and give you the perspective shift you need to take bolder action.

Listen in to learn:

💪 How to build unshakable self-belief

🚫 The truth about boundaries, failure, and commitment

💭 Why fear is only an inch deep (and how to walk through it)

🔥 Why eliminating Plan B is the fastest way to achieve your goals

This is your reminder that you are capable of so much more than average and your best life starts the moment you decide to stop tiptoeing through it.

If you've been wanting to wake up earlier, feel more energized in the mornings, and finally feel in control of your day, this episode is for you. I'm walking you through everything that worked for me so you can start making that shift too.

Let's connect - DM me with your biggest takeaway and what you are wanting to hear more of! www.instagram.com/coachedby.ashmurph

So you wait until you feel like it. And the day passes.

The problem isn't you. It's that you've been relying on motivation, and motivation will always let you down eventually.

In this episode I'm getting into why structure and routine will take you further than any hype playlist or vision board ever will, and how to create a structure that keeps you moving even when you really, really don't want to.

Because the people who get results aren't always the ones who feel like it. They're the ones who show up anyway.

Let's connect over on instagram! www.instagram.com/coachedby.ashmurph

Wrong.

Operating from scarcity keeps you in scarcity. When you make fear-based decisions, you take small actions. Small actions = small outcomes. Small outcomes = more scarcity. It's a loop that keeps repeating.

In this episode, I'm breaking down:

• What scarcity mindset actually is (and where it comes from)
• How generational patterns shape your beliefs about money, food, success, and safety
• Why acting from scarcity creates MORE scarcity
• How your environment doesn't need to change for your mindset to change—your mindset must change FIRST
• My own scarcity beliefs traced back to my parents and previous generations

The truth? There's an abundance of everything—opportunities, money, clients, love, food, information. But if you're focused on lack, that's all you'll see.

Your Day 7 Challenge: List 10 things you have abundance of RIGHT NOW (time, ideas, energy, makeup brushes lol, trees outside your window—literally anything). Share your list and tag me for another entry!

You can't attract abundance while operating from scarcity. Shift your state first. 💰

We dive into her journey of wearing many hats, from her early days of vlogging to stepping into coaching and building a regional content hub that connects people through thrift markets and book clubs. Sarah shares how her mindset has been the driving force behind both personal and business growth, and how she continues to reinvent herself by always being up to something new.

You’ll hear us unpack:✨ How Sarah transitioned from vlogging into coaching and entrepreneurship✨ The role mindset plays in turning ideas into reality✨ Creating real community connections in a small town✨ What it’s like balancing motherhood (with twins!) and multiple businesses✨ Why taking action — even messy action, is the secret to achieving greatness

If you’ve ever felt the pull to do more, create more, or be more, Sarah’s story will inspire you to chase your own ideas and trust the process of growth 👏

You can find Sarah through the following links ⬇️

Instagram - https://www.instagram.com/sarahl0uise

TikTok - https://www.tiktok.com/@sarahhl0uise?_t=ZN-8ziWxDTKrnK&_r=1

You can find me (Ash) - www.instagram.com/coachedby.ashmurph

Every like, subscribe and rating truly means so much to me so if you enjoyed today's episode please show some love ❤️ 🥰

I’m Ash, and I’ll walk you through:

• Why messy action beats perfect inaction every time

• How I silenced my inner critic and just started

• The small, imperfect steps that build massive momentum

• Real talk on embracing “failure” as your fastest path to clarity

Press play now, take your first imperfect step today, and DM me your wins (or your flops)—I can’t wait to hear from you! Episode 2 is coming VERY soon..!

Kim Kent is Perth's leading Money Mindset and Financial Coach, renowned for her transformative Wealthy As F*ck money coaching program. With over a decade of entrepreneurial experience, she's helped countless women overcome money mindset blocks, achieve financial freedom, and break the cycle of generational scarcity.

Kim's own journey, from financial stress to business success, fuels her passion for empowering women to heal their relationship with money. Recognised globally as one of the top 9 Money Coaches in 2024, Kim continues to impact the lives of ambitious women across Australia, guiding them to financial abundance and empowerment.

Find Kim below!

https://www.instagram.com/kimkent__/

https://www.kimkent.net

Freebie: Savings Cheatsheet

https://www.kimkent.net/savingscheatsheet

Find Ash

www.instagram.com/coachedby.ashmurph

• How your identity thermostat keeps you locked at familiar habits

• Why changing your mindset starts with action you can take today

• Simple strategies to reset your internal thermostat and step into the person you want to become

Press play, start rewiring your identity, and let your new identity drive your next level! Find me on Instagram @coachedby.ashmurph —DM me your biggest insight!

You can be upset about your partner not doing something, frustrated that you’re not getting paid more, or disappointed that a situation didn’t work out—but if you haven’t opened your mouth and actually asked for what you want, you have no one to blame but yourself.

We live in a world where people are terrified to speak up. Especially women. We’ve been conditioned to be “good girls,” fit in, not rock the boat, not ask for too much. But that conditioning is costing you everything.

In this episode, I’m breaking down:

• Why you can’t complain about something you haven’t communicated about

• How to ask for what you want in relationships (6-minute conversation vs. 6 months of resentment)

• Why you deserve to negotiate your salary (inflation alone warrants a pay rise)

• My own example: negotiating a custom payment plan for a retreat because the standard options didn’t work for me

• How to start advocating for yourself with the universe, your partner, your boss, everyone

The universe can’t give you what you want if you don’t ask for it. Your partner can’t read your mind. Your employer won’t offer more unless you request it.

Your Day 10 Challenge: Ask for something you’ve been afraid to ask for—a raise, help, clarity, whatever. Open your mouth. Have the conversation. Share that you did it and tag me for another entry!

You are worth asking for. Stop waiting for permission. 🗣️

I’m Ash, and in this episode I’ll dive into:

• The mindset shift that turned “I can’t” into “I will” every single morning

• Why respecting yourself beats imagining someone else cheering you on

• How self-discipline is really just self-love in action

• Practical steps to build unshakeable consistency, even on your worst days

Press play now, commit to one small win today, and DM me your breakthrough—I can’t wait to celebrate with you! Episode 3 dropping sooner than you think..

Every time you say you'll do something and don't follow through (even the small stuff like "I'll take out the trash after dinner"), you're withdrawing from your self-trust currency. And when that account runs dry? That's when you stop believing in yourself.

In this episode, I'm breaking down:

• How self-trust works like a bank account—you're either depositing or withdrawing
• The difference between Person A (who builds momentum) vs Person B (who's already behind by 8:30am)
• Why keeping small promises matters more than you think

Your Day 2 Challenge: Set ONE promise to yourself for today and actually follow through. No excuses. Then share proof to your story and tag me for an extra entry!

Building self-trust = building the life you want. Let's deposit into that account today 💰

💫 #12DaysOfMindset

If you’ve ever felt stuck in the cycle or ashamed of your relationship with food, this conversation will help you feel seen, supported, and empowered with practical steps to move forward!

I help women with this in my coaching every single day. DM me on instagram if you’re ready to commit to seeing change!

Www.instagram.com/coachedby.ashmurph

You have no idea what people actually think of you. You've created a story in your head about their opinions, and you're letting that made up story run your entire life.

Here's the truth: nobody doing better than you is ever going to judge you. The only people who will criticise you, gossip about you, or tear you down are those who are behind you, stuck in their own lack, jealousy, and discomfort.

In this episode, I'm breaking down:

• Why we're wired to play small (and why it's not serving you anymore)
• How fear of judgment keeps you in jobs, relationships, and friendships that aren't aligned
• Why you're making decisions based on opinions that don't even exist
• My own example: trying a new gym machine this morning and forcing myself through the discomfort
• The truth: no one is thinking about you as much as you're thinking about yourself

Stop shrinking to fit in. Stop hiding to avoid criticism. The people whose opinions actually matter? They're rooting for you.

Your Day 9 Challenge: Do ONE thing today you've been scared to do because of what others might think. Post it, say it, start it. Share your brave action or a screenshot of this episode and tag me for another entry!

Playing small serves no one, especially not you🔥

www.instagram.com/coachedby.ashmurph

Our brains are wired with a negativity bias. We naturally look for what’s wrong, what’s missing, what could go wrong next. But gratitude interrupts that loop. When you stop and truly sit in the feeling of being grateful, not just listing things, but actually feeling it in your body—you shift everything.

In this episode, I’m breaking down:

• Why gratitude is neuroplasticity in action (rewiring your brain for abundance)

• How gratitude shifts you out of scarcity and into opportunity

• Why the feeling matters more than the size of what you’re grateful for (a bed = a new baby = same gratitude)

• My own example: being deeply grateful for my car after 5 years without one in the UK

• How gratitude builds self-trust and confidence by acknowledging your wins

What you focus on expands. Focus on lack = more lack. Focus on gratitude = more abundance.

Your Day 11 Challenge: Sit in stillness and feel true gratitude for something in your life. Not just think it—FEEL it. Share 3 things you’re grateful for today and tag me for another entry!

Pause. Appreciate how far you’ve come. This is how you fuel the next level. 🙏

Ever feel like you're pouring into too many buckets and getting nowhere? That was me over Christmas and New Year's. I felt lost, off track, and spread way too thin.

In this episode, I'm getting honest about how I went from struggling to thriving by reassessing my priorities and cutting out what wasn't serving me. I'll walk you through the exact steps I took to get back on track and show up stronger than ever in 2026 ✨

If you're feeling stuck or need a reset, this one's for you. Let's slay 2026 together besties!

Connect with me on Instagram: www.instagram.com/coached_by.ashmurph

• What body recomposition is (and how it differs from weight loss or bulking)

• How to set calories and macros for recomp

• Why eating too little stalls muscle gain (and how to find your sweet spot)

• The training formula: structured programming + progressive overload

• Measurement that actually matters - not just the scale!

• Stress, sleep, and recovery: the underrated keys to faster, sustainable change

• The mindset & identity shift that keeps you consistent long-term

If you’re ready to walk into summer feeling strong AF, building muscle while dropping body fat—DM me on Instagram (@coachedby.ashmurph) to get a tailored training and nutrition plan or join my tone and sculpt training program!

Keywords: body recomposition, build muscle and lose fat, high protein diet, calorie deficit vs maintenance, women’s strength training, progressive overload, macros for recomp, stress and sleep for fat loss, how to measure progress without the scale.

In this episode I'm talking all things discipline, finding a balance of being in your masculine vs feminine and what it takes to actually see beyond ordinary results.

This one's for my girls who have big aspirations and want to create an extraordinary life for themselves..

Let's chat! www.instagram.com/coachedby.ashmurph

Join both Ash and Becca speaking on their own dating journey's and experiences and how Becca has created the amazing community she now has over on her instagram - inspiring and encouraging other women to heal their own attachment styles and lead them to a healthier and happier relationship.

Connect with Becca on instagram here - https://www.instagram.com/beccas_day

Find Becca's becoming secure (spoken about as self secure method in ep) and use code ASH30 to save $$ here; https://rebecca-s-site-f337.thinkific.com/products/courses/becomingsecure

Connect with Ash - www.instagram.com/coachedby.ashmurph

This might sound simple, but making your bed every morning is the one habit that started my entire transformation. It’s not about perfection—it’s about proving to yourself that you’re worth showing up for.

In this episode, I’m sharing:

• Why this 2-minute task creates a ripple effect for your entire day

• How one small win builds momentum for bigger changes

• The psychology behind starting your day with intentional action

Your Day 1 Challenge: Make your bed tomorrow morning before checking your phone. Take a photo, share it to your story, and tag me for a chance to win a FREE spot in my upcoming secret project launching soon!

Every share = 1 entry. Let’s do this together!

💫 #12DaysOfMindset

Ash also speaks about setting boundaries with yourself and the importance of not only setting them but also enforcing them and following through with them and how this has a flow on effect to the boundaries you do/don't set with others.

If you enjoyed this episode, pretyyy please leave a review - it doesn't go unnoticed!!

Share this ep to your stories and tag Ash www.instagram.com/coachedby.ashmurph

To stay up to date on the pod and all things health, mindset + fitness follow my gram @coachedby.ashmurph

We cover:

• What each phase feels like and why (energy, sleep, appetite, focus)

• How to structure nutrition, your lifestyle and work around your cycle

• Simple tracking tips so you stop guessing and start syncing

• When to push, when to rest, and how to plan your month for better results

Press play if you’re ready to stop fighting your hormones and start using them. Find Aimee on instagram @aimeemonaco_ and DM me @coachedby.ashmurph with your biggest takeaway — I want to hear your cycle wins!

Press play, start catching yourself before you slip, and DM me your biggest takeaway. Let’s end the self-sabotage spiral together!

Find me on Instagram @coachedby.ashmurph 💓

Grace took out first place in her age group in her first ever ironman earlier this year and is currently training for her Ironman at the Kona World Champs. She has a dedication like no other and you will absolutely walk away from this episode with a fire to push yourself a little harder!

You can find Grace on instagram @graceschumacherfit and myself @coachedby.ashmurph 💙

Ready to put in the quiet hustle? Press play, start your next project in stealth mode, and let your results do the talking.
Find me on Instagram @coachedby.ashmurph—DM me your silent wins!

Listen in on this episode as we talk all things sleep health, circadian rhythm and the mindset and attitude needed to take your health from good to great!

In this episode Sophie drops some amazing insights and tips where you can start feeling the effects almost instantly 🙏

You can find more from Sophie on her instagram https://www.instagram.com/iamsophiekate

Jump on and listen to our episode together on Sophie's podcast here; https://open.spotify.com/episode/0KmzYKY9RKqxtk7SlosuOR?si=34902b1424214717

Find more of Ash on instagram here; www.instagram.com/coachedby.ashmurph

In this episode of Good to Great, I’m cutting through the noise so you can finally get results.

Press play, take notes, and let’s strip away the overwhelm together. Share this episode, tag me on Instagram (@coachedby.ashmurph), and DM me your wins—let’s celebrate your progress! Episode 4 is coming soon..!

Ash dives into the mindset shifts that helped her stop caring what others think, step into her confidence, and start becoming her.

Learn how to use your past growth as proof that you’re capable of more than you realise and how to start taking aligned action toward your next level.

Find more here - www.instagram.com/coachedby.ashmurph

You’ll learn:

• What calories actually are and how your body uses them for energy

• The role of protein, carbs, and fats in your diet

• Why carbs aren’t the enemy (and how they fuel your workouts and brainpower)

• How protein helps with fat loss, muscle maintenance, and keeping you fuller for longer

• Why healthy fats are essential for hormone balance and long-term health

• The truth about alcohol calories..! 🫣

This is the straightforward, no-fluff guide to understanding calories and macros so you can confidently fuel your body, hit your goals, and build lasting results.

✨ Follow me on Instagram @coachedby.ashmurph for more tips on nutrition, training, and mindset.

Www.instagram.com/coachedby.ashmurph