The BIG MESSY BUN Podcast

LET YOURSELF OFF THE HOOK BMB # 15

5 WORDS....that will change your life - "LET YOURSELF OFF THE HOOK!!" On todays episode Katey shares how these words helped her back in the days when she was raising 3 small kids and how the same 5 words helped her navigate a dark moment just last week!  Nuggets in todays episode:
* 80/20 RULE
* Consistency 
* Be KIND to yourself
* BACK TO BASICS (sleep, lift, move, eat, laugh)
If you have not walked yet today or this week.....strap on your sneakers and take The BIG MESSY BUN Podcast with you and get moving!!!
 
Links to join Katey's LIFTING community:
 
Monthly Membership
 
PUNCH CARD

STAY IN YOUR LANE BMB #14

Buckle up and join Katey on episode # 14....stories, inspiration and ALL THE ENERGY + NUGGETS!!!!!
 
LFG
 
GET STARTED HERE

Raw and Real Convo with Jack BMB # 13

Today on The Big Messy Bun Podcast Katey is joined by her son Jack.....yes folks JACK IS BACK!!!  This mother and son duo will share with you some of the tips that have helped them stay consistent on their HEALTH JOURNEYS ove the years!  Spring is here and it is a natural time to get our fitness routines in order.  Here are some of the "tips" they will share:
TIPS:
Consistency, DAILY MOVEMENT 
Any amount of training counts
Basic works (not all workouts have to be BALL BUSTING)
Rest is required
Learn to PIVOT / MODIFY
Nutrition is a HUGE part of the puzzle
To really see changes happen - WE GOTTA PUT THE BLINDERS on and get FOCUSED!!!
Katey is 53, Jack is 27- two perspectives and life experiences shared in this episode!!!
Need any help getting started - Katey is here to help!!!
GET STARTED HERE
 

MENOPAUSE ERA BMB # 12

Join Katey as she kicks off episode # 12 - she is so excited she introduces this as episode # 11- what evssss!!!!  She is here to KEEP it REAL AF and today you will get a deep dive into MENOPAUSE and POP (Pelvic Organ Prolapse).  You might want to watch the YouTube version this week as she uses PROPS that are a MUST SEE!!
Takeaways:
* START MESSY
* Menopause MESS
* Katey's Menopause Journey
* Symptoms
* POP 
* Hormones 
* AGE WITH AGENCY
* Vaginal Estrogen
* Educate Yourself
* Private 10 Day Seminar
* YOU WILL BE PUMPED UP
 
Follow on IG
 
Healthy Evolution
 
http://healthyevolution.ca
 
Dr. Kelly Casperson
 
https://www.instagram.com/kellycaspersonmd?igsh=NXlkb2xubjlueTNk
 
Ptforwomen 
 
https://www.instagram.com/ptforwomen?igsh=MWt0dGN1N2d0ZW42Mw==
 
 

IMPROVISE, ADAPT & OVERCOME BMB # 11

HOLYSHITBALLS.....Katey gets RAW & REAL with you about her LOVE OF HER CAREER.....and she will remind you that YOU CAN TOO!!!!  You just need to dive in as she OPENS HER GIFT!!!!
Here is a few TAKEAWAYS:
* BOOTCAMP - how it started
* START MESSY
* POST WORKOUT VIBES
* YOU CAN FIGURE IT OUT
* Don't WAIT
* GO FOR YOUR DREAM
* DO IT MESSY
* What is SERVING YOU!!!!
* WHY WE DO BURPEES
 
MUSIC CREDIT - Carrie Underwood (feat  Ludacris) , Eminem
 
BOOTCAMP REGISTRATION

HAIR DOWN & ENERGY UP!!!!! BMB # 10

Katey is super pumped today - EPISODE # 10 
Her hair is down and her energy is UP!!!  If you are having a stuck feeling in life, in a relationship (don't get too crazy here.....she is not giving relationship advice!) or career......YOU NEED TO LISTEN IN!
EPISODE NUGGETS:
* YOU ARE NOT STUCK
* KEEP TAKING STEPS
* LET YOURSELF OFF THE HOOK
* KATEY BELIEVES IN YOU
* JUST START
 
Katey's Wellness Community

YOU HOLD THE PEN!!!! BMB # 9

Today on the Big Messy Bun podcast Katey gets a little reflective and deep with you! She’s going to talk about YOUR STORY- and the POSSIBILITY to CHANGE YOUR LIFE.
Takeaways
REWRITE YOUR STORY
KATEY GOES
STAYING STUCK
TAKE STOCK of your LIFE
FORGIVENESS
APOLOGIES
Connect with Katey
 
http://healthyevolution.ca

WE ARE who WE ARE BMB # 8

Today on the Big Messy Bun podcast, Katey and her son Jack take the floor together, offering unfiltered and heartfelt conversation.
You'll laugh and learn more about the host as Jack gives honest and uncensored answers to her questions.
Buckle up, folks, this episode is longer that most, so fuel up on caffeine and stay with us as Jack share his perspective  on living life on your own terms.
Don't forget to follow the show and share a comment!!!

MESSY PROGRESS over MF PERFECTION! BMB # 7

This episode starts off with some heavy breathing & crappy audio- REMEMBER WE ARE DOING IT MESSY!!!! Katey turns the ENERGY UP once again. This episode has a freaking awesome message!!!! IT comes to you with a language WARNING!!!!
You will learn one of Katey's SUPER POWERS, TRUTHS as well as SPICEY STORIES!!! 
 
Episode NUGGETS
 
*Taking Massive Responsibility 
*The "Attitude" of WHAT IF THIS WORKS OUT
*MANY F 💣 PERFECTLY PLACED 😂 
*Humans Eat Food- find YOUR rhythm 
*365/300 RATIOS
*PROGRESS, PERFECTION, PIVOT
*MY failures with the POD!!
AND SOOOOOO much MORE!!!!
 
Healthy Evolution by Katey
 
 

Katey GOES to the GYNE!! BMB # 6

Yup you read that right!!!  Today Katey is taking you to the gynaecologist....she is going to share exactly how she PREPARES for her doctor appointment and she also shares her MESSY arrival!!!  She also reminds you that YOU are the BEST person to advocate for yourself and take MESSY ACTION!  She will have you laughing and learning once again!!!!
 
LINKS & THINGS!!!
Katey Armstrong (links to all her socials on her website)
 
http://healthyevolution.ca
 
 
Dr. Kelly Casperson
 
https://www.instagram.com/kellycaspersonmd?igsh=NXlkb2xubjlueTNk
 
Dr. Mary Clare Haver
 
https://www.instagram.com/drmaryclaire?igsh=MnF3Zjg2MmgxNnY3