The BIG MESSY BUN Podcast

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!!!
 
Thank you from the team at the BIG MESSY BUN studios!!!!

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 about her relationship with her brother
🎙️ Our different EXPERIENCES depending on when we meet someone
🎙️ Katey - wishes you PEACE, LOVE & JOY
🎙️ Let go of PAST PAIN (old chapters)
🎙️ YOU HOLD THE PEN
🎙️ it’s time to BREAK FREE
🎙️ BIG LIFE LESSONS
 
PLEASE HELP YOUR PODCAST REACH MORE PEOPLE 🎙️ follow the show, share the show & drop a comment below!!!

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 YOUR CUP
💙becoming sustainable
💙BE KIND to yourself & others
💙REACH OUT FOR HELP
 
Can you do your girl a solid….hit that follow, share the show & drop a comment!!!
 
Until next time!

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 to society
If you are ready to stop “numbing out” with alcohol & or drugs
 
Martin Lockett is a public speaker and writer whose words have impacted thousands of people, even before leaving prison. 
 
THIS EPISODE WILL BE A STORY YOU WILL NEVER FORGET!!!
 
This episode recorded July 10th 2025
FOLLOW MARTIN:
MARTIN LOCKETT ON INSTAGRAM
martinlockett.com

ALL OVER THE MAP BMB # 30

Katey is all over the map today!!  She drops a lot of nuggets and truth bombs!!
Summer of Change continues
Nothing Changes if Nothing Changes
Say yes/ Say no
Low / blue times
Pain into Purpose
Katey alludes to next weeks guest
Gut Feelings
How the BMB started
Never too late to start
One thing is true, your host wants you to LIVE YOUR BEST LIFE!!!!

SUMMER of CHANGE BMB # 29

Coach Katey is in the BIG MESSY BUN podcast studio dropping some TRUTH BOMBS loaded with PASSION & LOVE and yes HELPFUL nuggets:
 
SUMMER OF CHANGE
Hear about inspiring elders
Consistency over comfort
Don’t WAIT another…….
Stack the WINS
Put in the time, put in the reps
DAILY DEPOSITS
GOAL SETTING is KEY
You CAN do this just like Cleo (Katey’s mom) did!!!!!
BECOME A BADASS
YOUR HOST HAS YOUR BACK…..LETS GOOOOOO
 
Do you want to join our email community???
 
Do you want to join a class???
 
JOIN THE SUMMER OF CHANGE
Click this link to reach Katey:
Let's connect HERE
Register for Katey's ZOOM FITNESS
 

FRIDAY FIRE BMB # 28

FRIDAY FIRE       🔥  ❤️  🎙  🔥 
How are you talking to yourself?
Our thoughts have POWER
Little changes, BIG impact
JOIN our COMMUNITY
Fitness Options (Modified Lifting and Longevity Lifting)
You have CHOICES
PIVOT
You gotta keep moving
EAT, LIFT, SLEEP, LAUGH - REPEAT!!!!
WHAT IS THIS HERE TO TEACH ME??
What can you CONTROL??
 
OMG THIS EPISODE WILL FIRE YOU UP!!
 
Click here to join our COMMUNITY

LET THAT SHIT GO!!!!! BMB # 27

Hello from The BIG MESSY BUN Podcast studio!!!  Your host Katey is here and ready to share with you the last couple weeks of her world and how she is feeling in regards to her thoughts (past and present), how sugar impacts her.....have your heard of SUGAR SHITS??, keeping your place/ space functioning better for YOU and more!!!!

GO ALL IN BMB # 26

BRACE YOURSELF 🔥 ♥️  🔥 your host Katey as she sits down with Krista-Lee CEO and designer of DBL Designs - BOLD, BEAUTIFUL and BADASSARY is going down at The BIG MESSY BUN Podcast studio!!! There are SO MANY takeaways in this episode!  You will want to save this one and keep it for your PEP talk reminder when you need SUNSHINE in the HUMAN FORM in your corner!!!
Here is what Krista-Lee says about her jewelry "Every piece is designed to be like you're wearable cheerleader"!!  When Katey (human cheerleader) read that she knew the two of them needed to connect!!!
You will be blown away with the tips, shares and nuggets these women drop here today!!!  
Be sure to follow @DBLDesigns3 on instagram DBLDESIGNS3
If you are interested in ordering your own "wearable cheerleader" use this link:
USE CODE: DBLCREW15
Need more info.....reach out today, drop a comment or shoot us a DM
 

COACH KATE'S TOP 8 BMB # 25

HOLYSHITBALLS COACH KATE drops 8 incredibly USEFUL tips / thoughts to be CONSISTENT AF  and help you through the chaos of life!!!  LISTEN YOU HAVE WORKED TOO DAMN HARD ON YOUR HEALTH to let the CHAOS of life take you down!!!!
 
COACH KATE’S 8 TOP TIPS:
 
Let yourself off the hook
Focus on FIFTEEN
Move daily - create the habit
YOU HAVE NOT COME THIS FAR to throw in the towel
Think of your wellness like it is your J-O-B!!!!
ENERGY INJECTION
You are the ENERGY PLANT
You will show up better for everyone around you
 
 
15 MINUTE WORKOUT (NO EQUIPMENT)
 
45 SEC ON, 15 SEC OFF- DO THIS 3 X’s
 
Jumping Jack (high or low impact or seated)
Push up (wall, shin, knee, toe- YOU CHOOSE)
Skater (high or low impact or seated)
Burpees (modified or regular or advanced)
Basket Ball Shots (high or low impact or seated)
 
15 MINUTE WORKOUT (USING DUMBBELLS)
 
40 SEC ON, 20 SEC OFF- DO THIS 3 X’s
 
Squat Thruster (includes a shoulder press)
Bicep Curls
Chest Press
RDL
Tricep Overhead Extensions
 
CHECK OUT COACH KATE’S INSTAGRAM FOR THESE WORKOUTS IN HER REELS- SHE WILL MARK THEM EASY TO FIND!!!!
 
THIS EPISODE WILL YOUR ACCOUNTABILITY PARTNER!!!  SAVE IT, SHARE IT AND MAKE SURE TO FOLLOW THE SHOW!!!!