Deeply Connected

#32 Our Journey to Better Health This Past Year

Kate shares the journey of her difficult past year - a little about what has happened, the impact it has had and the incredible insights about herself it has taught her! It explains why she has been 'MIA' online and the positive outcome of her story emphasises the value of ruthless prioritisation and how overcoming guilt, negative self-talk, people-pleasing and other distortions helps you address challenges and achieve your goals. If you want to learn how you can reshape your habits, mind...

#31 How to Examine Your Life and Do The Things That Matter

Kate talks about self-care, time management, prioritisation, ego depletion and more in this episode! Essentially if you're wanting to live a fulfilled and comfortable life, you need to examine it. And align yourself to the things that matter to you. Tune in to find out how to start. If you want to learn about Kate's group program - RECONNECT - then send her a DM and write WAITLIST and you will be one of the first to receive all the details- plus a very special early bird opportunity you won...

#30 How to be Happier and More Positive

Being happier and positive can help you build the inner strength to overcome adversity, deal with setbacks and simply live a more fulfilled life. But it takes practice and an understanding of the brain - plus some brain hacks - to actually help you achieve sustained happiness. Kate shares a little bit about the brain and how to hardwire happiness and positivity and overcome the natural negative aspects of our programming. Listen to this if you are feeling stuck, down, lethargic or tired of...

#29 How to get Quality Sleep

Sleep is such an important foundational habit that I see many people struggle with. Either getting too little, or not enough quality sleep. Sleep is a linchpin habit that serves the rest of your life well. And if you want to improve your life, make sure your sleep is rock solid. But it's not just about going to bed early and waking up earlier... there's a little more you can look into. And this short episode shows you how. Enjoy! If you want to learn how you can reshape your habits, mind...

#28 What is depleting your self control?

Ever wonder why you can start your day with the best intentions but then your behaviour falls short and you just end up ordering takeaway and watching Netflix? Well you're experiencing the 'intention-behaviour gap' brought on by "ego-depletion" - basically your life demands are taking from you and you end up diminishing your reserves each day - leaving you with the only option - takeaway and Netflix. In this episode Kate shares 7 factors that diminish self control and 5 factors that replen...

#27 How to Assess Strong Emotional Reactions

In this episode Kate teaches you how to assess your subconscious thoughts. Basically assessing how you are interpreting situations that are causing strong emotional reactions. This tool is based on Rational Emotional Behaviour Therapy and has been an instrumental tool Kate has used during her journey working on herself to improve her inner and outer world. Take a listen - this is a tool her clients love. If you would like a copy of the cheat sheet described in this episode, DM Kate on he...

#26 Why You Don't Need to Meditate…Yet

Meditation is hugely beneficial and the evidence undeniable. Ideally we would all be meditating each day… the trouble is most of us don’t. I have spent a good part of a decade researching and testing ways to achieve similar benefits to meditating, without actually having to sit down for 20 minutes to get started. I was consistently hearing clients say they had 'tried' meditating but it was just "too hard" and almost always ended in feeling frustrated with how distracted they were. Leading...

#26 Why You Don't Need to Meditate…Yet

Meditation is hugely beneficial and the evidence undeniable. Ideally we would all be meditating each day… the trouble is most of us don’t. I have spent a good part of a decade researching and testing ways to achieve similar benefits to meditating, without actually having to sit down for 20 minutes to get started. I was consistently hearing clients say they had 'tried' meditating but it was just "too hard" and almost always ended in feeling frustrated with how distracted they were. Leading...

#26 Why You Don't Need to Meditate

Kate has spent a good part of a decade researching and testing ways to achieve similar benefits to meditating, without actually having to sit down for 20 minutes each day- who has the time and patience for that!? Kate consistently heard clients say they had 'tried' meditating but it was just "too hard" and almost always ended in people feeling frustrated with how distracted they were. Leading to more feelings of helplessness and overwhelm. Kate knew there had to be a better way - and in thi...

#25 Do the Bare Minimum

Less is more...  Less helps you improve your personal productivity whilst aligning to your authentic self. Maintaining boundaries and doing less also strengthens your reflective brain (versus your reactive brain)... and helps you to feel more peaceful and fulfilled. In this episode Kate gives you the tools to review your life and call forward who you want to become and what you want to achieve. She also has you assess who or what is getting in you way and offers a way to help you gently unp...

#24 Part 2 Change Your Thoughts, Change Your Life

The final part of a two part series - this is one Kate will be referring to a lot, no doubt so do yourself a favour and listen to this one more than once! In Part 1 Kate discussed how your Thoughts Drive your Feelings which Drive your results. And she focused on breaking down how to overcome habits by addressing your emotions. In this episode Kate discusses how your thoughts are naturally negative and can snowball into what psychologists call Automatic Negative Thoughts ANTS for short. S...

#23 Part 1 Your Feelings Drive Your Habits

This is such an important message -  tune into this one and listen deeply... When you understand your Thoughts drive your Feelings and your Feelings drive your Actions - you will begin to understand how important your self talk and reshaping your overall mindset is. But Kate doesn't suggest staring at your thoughts - although most other people might. Kate suggests starting with what you can SEE - Your habits and actions... and then work your way back. Tune into this enlightening episode ...

#22 Overcome Perfectionism for Your Sake

Eeeek, I don't love hearing the P word (perfect) because I know it's often accompanied by a lot of self punishment, self doubt and actually... failure. This episode is not just about 'perfectionism' it's about unhelpful thought patterns and distortions that actually get in your way. Do you feel you may have a tendency to have a perfectionist mentality?  Or people please? Are you sensitive to criticism? Then tune into this podcast to help you bring awareness to your distortions and learn ...

#21 Why You Goals May Not Matter That Much...

In this episode we tap into an important element of goal setting most people overlook. Take a listen to this short episode to learn if you've overlooked it too and learn what you can do about it to make an instant impact... If you want to learn how you can reshape your habits, mindset and your overall life - join my free group here: https://bit.ly/3CktEq6  If you know anyone that could benefit from hearing this episode - do them a favour and share away! Let's connect more! WEBSITE www.ka...

#20 How to Focus and be Less Reactive

What if I told you most things you do is actually causing you to be even more distracted and reactive... and that there is a lost skill (and unknown science) that you actually need to contemplate to be focused and sustain your momentum. Well, listen into this podcast so I can let you in on the 5 simple strategies to get you focusing and dialing down your impulsive reactions. You can follow along with my FREE workbook found at www.katekrieg.com/focus I'd suggest accessing this now - you wi...

#19 Inner Energy - How to get more of it!

Kate Krieg talks with Dr Michelle Celander - a Behavioural Scientist come Energy Healer, about a different spin on the ''All or Nothing'' mentality many of us have that can be seen as us either "over-doing" things consistently to a point of burn out. While some people "under-do" activities and may struggle to build momentum and productivity. Dr Michelle shares her insights into the Masculine and Feminine Energies that are at play and how they can dominate our lives if out of balance. We sh...

#18 How I overcome my alcohol habit

If you would like to learn how to overcome an alcohol habit - or any other habit for that matter, this episode is for you! You will learn how I overcame my 20 plus year alcohol habit using simple and effective strategies. You will learn how to connect with the reality versus the rewards of your habit and how to rewire your brain easily to break the old 'reward' pathways. You will learn the 5 categories that trigger habits and how you can reprogram your response to the trigger effectively. ...

#17 Reprogram your mindset to achieve results

My next guest is the wonderful Jenni. Jenni came to me with a goal in mind - she wanted to get from point A to point B. And like many of us realise at some point in our lives - that it's not a 'program' we need! We need to REPROGRAM our MINDS to achieve results.  Research shows the journey to success requires self leadership skills to: self reflect become self aware, and self regulate. In this episode Jenni and I share a very fun, yet deep conversation with hot tips to help you on your j...

#16 Self Care + Self Healing with Vicki YK

Deep Connection requires Deep Reflection.  Often we forget about our past that has created the way we act and behave today. And we may be acting in a way that is counterintuitive to who we really want to be and how we really want to act.   If you reflect deeply enough, you will find answers. And the person who helps you reflect deeply in a way you may not have been able to do by yourself, is Intuitive Quantum Healer - Vicki YK. Vicki works with people to help them deep dive into hidden asp...

#15 A Whole New Identity...with Special Guest, Rachael

This episode marks a whole new identity both for this podcast and for our special guest, Rachael!  We have evolved the featured content for this podcast - based on the feedback and insights I have had from my clients and the community at large... In this episode and future episodes, we shift the focus from purely weight management to addressing the root cause of certain behaviours that have been preventing us from losing weight but also becoming the authentic version of ourselves that we w...

#14 From unhappy to happy through journalling with Special Guest Jessica!

Kate Krieg interviews the wonderful, Jessica - a client experiencing the Sum Sanos journey. Jess is someone who has committed to journalling - the act of writing things down each day as a habit to help her positively impact her life. The results - outstanding! Take a listen to her top tips and her ways to get started as a possible habit for you! Below are some of the journal prompts Jess found online that were very helpful! Journal ideas Write myself a recommendation letter What type of ...

#13 How do I start to become an intuitive eater and lose weight?

#12 Glenn Mackintosh - The Psychologically Impact of COVID-19 and What We Can Do To Help Ourselves

Special guest, Glenn Mackintosh and Kate discuss the psychological impact of COVID-19. Specifically in this Podcast, we talk about: - what is happening to us psychologically during this uncertain time - why we may be reverting to past habits and behaviours (like emotional eating or drinking) - what tips we could apply to help our emotional and physical health and bring a state of normality. Here are the links from the Podcast: Thinsanity - 7 Steps to Transform your Mindset and Say Goodbye...

#11 Lou's Weight Release Journey to Reclaim his Life and Health

Lou Brown is the perfect epitome of how effective the Sum Sanos program is. He was able to achieve his weight loss goal which is to release 50 lbs and is now maintaining a healthier lifestyle.  Today, we will listen to his weight release journey.  He will tell us about his daily routine and how productive and efficient his day is now after being successfully able to set mindful habits that made him not just physically, but also emotionally and mentally fit.  He will also discuss his chall...

#10 Dr Linda Wilson - Creating Lasting Change

Dr. Linda Wilson, one of our awesome qualified Sum Sanos Coaches, is a graduate in health education and a doctor of traditional Chinese medicine for 20 years. She has a deep love for neuroscience and multiple sensory psycho techniques emphasizing on MIND BODY CONNECTION. Together with our Co-Founder Kate Krieg, they discussed how to create lasting habit changes in this latest podcast.  As we all know, Kate has a successful weight loss journey embodying the Sum Sanos principles. She will rev...

#9 Creating Healthy Habits That Last....

Most of us are struggling with how we can achieve healthier lifestyles and all-round wellness that we can maintain long term. We’ve tried different diet fads, exercise routines, and even pills but we become disappointed because it doesn’t give us the results that we expect as they are not sustainable (i.e. we end up regaining all the weight we lost).  How is creating healthy habits more effective compared to those different health fads we see all over the internet nowadays?  In this podcas...

#9 Creating Healthy Habits That Last....

Most of us are struggling with how we can achieve healthier lifestyles and all-round wellness that we can maintain long term. We’ve tried different diet fads, exercise routines, and even pills but we become disappointed because it doesn’t give us the results that we expect as they are not sustainable (i.e. we end up regaining all the weight we lost).  How is creating healthy habits more effective compared to those different health fads we see all over the internet nowadays?  In this podcas...

#8 Help me, I'm an emotional eater...

Have you ever had a day where nothing goes right?  You had a bad day in the office and when you get home, things turn worse!  All of us go through different challenges during different stages in our life and sometimes (well.. maybe a lot of the time, WE EAT OUR WAY THROUGH IT!). Daily life can wear you down and we feel defeated that we give in to our comfort foods every time, when we are supposed to be strong, powerful individuals!? Right?  Do you know that ALL OF US emotionally eat? You'...

#7 Rhonda's Weight Loss Journey

Most of us who go through different weight-loss fads, lose a few pounds at first but it never seems to stick. We may have high demands professionally and personally causing stress, sleep disturbances and often leads to inevitable weight gain.  Rhonda Kerlew is a Sum Sanos client from Canada, a health professional and an amazing advocate. She talked about her weight loss journey in this podcast. Telling a similar story about most people who struggle with their weight as well, especially with...

#7 Rhonda's Weight Loss Journey

Most of us who go through different weight-loss fads, lose a few pounds at first but it never seems to stick. We may have high demands professionally and personally causing stress, sleep disturbances and often leads to inevitable weight gain.  Rhonda Kerlew is a Sum Sanos client from Canada, a health professional and an amazing advocate. She talked about her weight loss journey in this podcast. Telling a similar story about most people who struggle with their weight as well, especially with...

#6 Mindset + Beliefs: What do they have to do with weight loss?

Do you ever wonder why two people - that have the same health goals - can have completely different results?  Kate Krieg, Sum Sanos Co-Founder had a fun and lively conversation with Dr. Anna Filak who has 30 years of experience in the wellness industry as a clinical psychologist. She is also one of Sum Sanos’ highly regarded registered coaches.  In this podcast: 🎧 - they will talk about how our mindset, health and weight loss connects to one another.  - why mindset is a habitual belief ? ...

#5 Want an easy and fun way to lose weight? Listen to this!

Want to know an easy and fun way to lose weight? 💖🤸‍♀️ Please check out our newest podcast with our very own Kate Krieg and Lou Brown. 🤩🥳 ⭐️ Get to know him and his personal weight loss journey. ⭐️ What unsustainable weight loss programs you need to avoid? ⭐️ Know his tips on how he LOST 40 LBS. ⭐️ What are the key steps on starting a healthy habit? ⭐️ Know why your COACH is very important in your journey. "I am just in a better place, not just physically but emotionally, mentally and in ...

#4 How Do I Actually Reach My Weight Goals?

Most of us must have tried various exercise regimens, diets and weight loss programs but it seems that we were never able to reach our weight goals, especially maintaining it LONG TERM. :( Our featured podcast  will discuss about how you can ACTUALLY reach your weight goals.  It will give you tips on how to make sustainable and realistic aspirations and learn why goal setting must not negatively affect self-efficacy.  What are you waiting for? Grab a headphone or turn up your speakers to ...

#4 How Do I Actually Reach My Weight Goals?

Most of us must have tried various exercise regimens, diets and weight loss programs but it seems that we were never able to reach our weight goals, especially maintaining it LONG TERM. :( Our featured podcast  will discuss about how you can ACTUALLY reach your weight goals.  It will give you tips on how to make sustainable and realistic aspirations and learn why goal setting must not negatively affect self-efficacy.  What are you waiting for? Grab a headphone or turn up your speakers to ...

#3 Help! Why have I stopped losing weight?

Do you sometimes wonder why you stopped losing weight even if you’ve been consistent?  How to stimulate your body to start losing weight again?  There are 4 ways to do it:  Shake it up Prefer protein Check yourself  Take a break (YES, YOU READ IT RIGHT !)  To hear Dr. Cleo’s expert opinion about this, listen and learn more about how to overcome weight loss plateaus. Enjoy! 

#2 Don't Try this At Home! 5 Tips to a Successful Weight loss Strategy

Today, WE are going to learn the 5 “S” to SUCCESSFUL weight loss strategy. ✍️ Science-based ✍️ Sensible ✍️ Style/Suitable ✍️ Sustainable ✍️ Support To know more about how you can use these strategies to help you with your weight loss, click on the play button and be on your way to an amazing journey to wellness. 

#1 How do I really lose weight long-term?

🔹 1 in 2 people worldwide are overweight and the rate increases every year. 🔹 There are LITERALLY HUNDREDS of weight management interventions, pills 💊, diets that you can find online but research shows that it is NOT EFFECTIVE at all. 🔹 Our society contributes A LOT to our WEIGHT PROBLEM: - food 🍔🍕 is more convenient to buy - the Internet gives a lot of overwhelming and confusing information about different kinds of weight loss programs that are not sustainable. - following these approach...