The BIG MESSY BUN Podcast

🔥 Episode 99: GO FOR THE THING! 🔥
Your host is FIRED UP and ready to remind you that life is happening NOW! Whether it’s starting a business, cleaning your house, prioritizing your health, or finally doing that thing you’ve been putting off, it’s time to stop waiting and start DOING. 💪🏼
It’s time to take the wheel, get in the driver’s seat, and start steering your life in the direction YOU want it to go. No more excuses. No more waiting for the perfect time.
GO FOR THE THING! Your life is yours to live! ❤️🔥

🩷💪🏼 MOVEMENT IS MEDICINE: JUST TRY!
It doesn’t matter how old you are, where you’re starting from, or how long it’s been since you last moved your body. What matters is that you TRY.In today’s episode, we’re breaking down three simple but powerful movements: SQUATS, PUSH-UPS & TIPPY TOES! 💪🏼
I demonstrate different levels of each exercise because movement isn’t about being perfect, keeping up with someone else, or doing what you used to do. It’s about meeting yourself where you are TODAY and giving yourself a chance.
✨ Can’t do a full squat? TRY a sit-to-stand.✨ Can’t do a push-up on the floor? TRY one against a wall.✨ Can’t lift your heels very high? TRY what you can, using support / chair if needed.
Every movement counts. 
Every effort matters. 
And every time you TRY, you’re investing in your strength, balance, mobility, confidence, and independence.You’re never too old to start. You’re never too far behind. And you don’t have to be perfect to begin.Your body deserves the chance to move, grow, and thrive at every age. 🩷
So, today, I have one simple question for you…
WILL YOU TRY?
Because MOVEMENT IS MEDICINE, and your next chapter can start with one small movement.
🩷💪🏼🧠 Let’s keep moving, keep believing, and keep showing up for ourselves!
✨ WANT MORE? ✨
I have a fitness app that brings all of this and SO MUCH MORE right to you! From strength and balance to mobility and movement at every level, you can access guidance and workouts designed to help you keep moving, wherever you are.And the best part? 
It’s very reasonably priced! 🙌🏼
You don’t need a gym, you don’t need to be perfect, and you don’t need to wait for the right time.
You just need to TRY. 🩷

Your host is getting REAL about something many women experience but don't talk about enough: PELVIC ORGAN PROLAPSE.
In this deeply personal episode, I'm sharing MY story — how it started, how debilitating the symptoms became, and what my journey has looked like from those difficult days to where I am today.
We'll talk about my experience with HRT, vaginal estrogen, and Uresta, the tools that have become part of my journey toward managing symptoms and improving my quality of life.
This isn't about having all the answers. It's about sharing experiences, breaking the silence, and reminding women that conversations about pelvic health MATTER!
It's time to eduKATE ourselves, advocate for our health, ask questions, and explore the options available to us.
Let's stop suffering in silence. Let's start talking! 💥

Your host is JACKED!!! 🔥
Hair DOWN. Energy UP. And Katey is READY to deliver a quick, powerful episode to get you FIRED UP for CHANGE!
No overthinking. No waiting for the “perfect” time. It’s time to shift your mindset, take action, and start creating the changes you’ve been talking about.
Turn it up, tune in, and let’s GO!!! 💥
Your next move starts NOW.
 

THIS IS A MUST WATCH!!!!!
 
If you are a woman, love a woman, are related to a woman, have daughters, have a mother, have a sister......and if YOUR grandma is alive and has UTI's - THIS IS A MUST WATCH, MUST SHARE!!!!!!
 
You are in for a treat!!! Katey is joined by Dr. Fenwa Milhouse on todays episode. Here is a bit about Dr. Milhouse: Dr. Fenwa Milhouse—widely known as “Your Favorite Urologist”- is a board-certified urologist and fellowship-trained sub-specialist in Urogynecology and Reconstructive Pelvic Surgery. She is the current President of the Chicago Urological Society—making history as the first Black woman to hold this position.
 
Dr. Milhouse treats adults of all genders, gender identities, and sexual orientations, with clinical expertise spanning sexual dysfunction, urinary incontinence, pelvic organ prolapse, hormone replacement therapy, and cosmetic genital enhancement for both women and men. Her work is rooted in destigmatizing intimate health concerns and empowering patients through education, access, and personalized care.
 
"I want every single individual to feel comfortable sharing their most intimate issues with me and I love helping patients feel more confident about themselves" Dr. Fenwa Milhouse
 
Down There Urology
 
https://downthereurology.com/

Coach Katey is coming in hot with the REMINDER you need to KEEP SHOWING UP!!!!
NO BS
REAL TALK
THE STUFF TO DO ON REPEAT: 
move your body, drink some water, eat decent, sleep, surround yourself with good humans
IT IS NOT ROCKET SCIENCE!!!!!
LISTEN AND DROP your favourite nugget in the comments!!!
PS THICK THIGHS SAVE LIVES!!!!

ENOUGH IS ENOUGH!
For decades, hurtful comments about our bodies can stay with us—creating embarrassment, shame, and negative self-talk long after the words were spoken.
In this episode of The Big Messy Bun, women in their 40's, 50's and 60's shared how body-shaming comments from their past have stayed with them for years. But it’s time to flip the script.
We’re letting go of the old stories and shifting the focus to what our bodies CAN DO.
Strong legs. Strong bodies. Strong minds.
Your past comments do NOT get to define your future.

Your host is cruising to visit her grandkids & her daughter - breaking away from work & responsibilities!!! This episode has a few nuggets to inspire you to make some changes!!
ENJOY

Walk & Talk with Katey! 🎙️🚶‍♀️
Join Katey for a heartfelt walk through a challenging season of her life. She’ll take you back to a time when life felt especially difficult and share three simple habits that helped her move toward a healthier, more balanced life.
These are habits she used then—and continues to use today—to cultivate a healthy life, inside and out. Come listen, reflect, and maybe discover a few habits you can incorporate into your own journey!
PS THANK YOU FOR HITTING 10K DOWNLOADS

Your host is FULL ON and here to remind you why PUSH-UPS & BURPEES are FUTURE PLANNING! 💪🔥
These aren’t just exercises—they’re fundamentals that belong in your lifting program and can help you build strength, confidence, and capability for the years ahead.
Are you active right now? GREAT!But here’s the reality… one day you MAY NOT BE as active as you are today.
That’s why the time to build strength, movement patterns, and healthy habits is NOW.
This episode is here to eduKATE you on why your future self needs you to start preparing today. Don’t wait until you need strength, mobility, or independence to start working on it.
CREATE THE HABITS NOW.BUILD THE STRENGTH NOW.PREPARE FOR YOUR FUTURE NOW.
It’s time to FIT YOU IN! ❤️
And guess what?! WE START A FRESH PROGRAM MONDAY!
LFG!!! 🔥💪