The 4Cs Podcast
Episodes
My Prague Half Marathon Recap
06 Apr 2026
Contributed by Lukas
I didn't follow the plan. I skipped runs, missed weeks, and went into Prague undertrained, at least on paper. But somewhere along the way, I got stron...
You’re Always Reacting-Not Failing
30 Mar 2026
Contributed by Lukas
In this episode, I break down something that most women completely misread about themselves, the belief that they are out of control when it comes to ...
Busy Isn’t the Problem. The Way You’re Living Is #82
23 Mar 2026
Contributed by Lukas
In this episode, I’m breaking down one of the most common things women tell me when they’re stuck, that they’re too busy to focus on themselves....
The Scale Is Data-Until It Becomes Identity #81
02 Mar 2026
Contributed by Lukas
For years, I used the scale as a practical tool to move between fat loss and maintenance without obsessively tracking food. It gave me feedback, not p...
Who Are You When Nobody Is Watching? #80
24 Feb 2026
Contributed by Lukas
Who am I when nobody is watching? That question has shaped this entire episode.Over the year and past two months specifically, I’ve realised that th...
You Were Never Too Much #79
16 Feb 2026
Contributed by Lukas
In this episode, I go back to the beginning.Not to weight loss. Not to discipline. But to identity.I talk about being labelled, being laughed at, feel...
Nothing Changes if Nothing Changes
02 Feb 2026
Contributed by Lukas
In this episode, I talk about the point most people avoid once they become aware of their patterns. The moment where understanding stops feeling empow...
80% Quit by February. Don’t Be One of Them.
31 Jan 2026
Contributed by Lukas
Around 80 % of people quit their New Year goals by February, and I see this happen every single year, not because people don’t care or aren’t capa...
Consistent, But Disconnected #76
26 Jan 2026
Contributed by Lukas
In this episode, I unpack something that most women never question: the idea that consistency automatically means you’re doing something right.I tal...
I've Always Been a Coach #75
19 Jan 2026
Contributed by Lukas
In this episode, I share the story behind how I became a coach, not through certifications or career choices, but through a lifetime of movement, spor...
How I’m Setting Goals for 2026 #74
05 Jan 2026
Contributed by Lukas
This episode is the final part of The Becoming Series, and it’s where everything comes together. After exploring identity, self-trust, why we give u...
What 2025 Taught Me #73
29 Dec 2025
Contributed by Lukas
This episode is a full, honest reflection on what 2025 actually asked of me, not just physically or professionally, but emotionally and mentally. From...
Why We Give Up on Ourselves #72
22 Dec 2025
Contributed by Lukas
In this episode, I talk about the part of change that most women quietly struggle with but rarely name: the moment they give up on themselves. Not dra...
Keeping Promises to Yourself #71
15 Dec 2025
Contributed by Lukas
In the last episode, I spoke about identity, the quiet force behind every goal you set. In this episode, I take that conversation a step further and t...
BecomingHER #70
08 Dec 2025
Contributed by Lukas
In this episode, I’m diving into the part of change that completely transformed my own life but that most women never stop to consider-identity. For...
Progress Is Not What You Think #69
01 Dec 2025
Contributed by Lukas
In this thought-provoking episode, I dive into one of the biggest misunderstandings women hold about progress-the belief that it only counts when it s...
Progress Is Not What You Think #68
25 Nov 2025
Contributed by Lukas
If you’ve ever felt like you’re trying so hard but still “not seeing results,” this is the episode you need in your ears today.For YEARS I att...
Unlearning Everything I Thought I Knew About Nutrition #67
10 Nov 2025
Contributed by Lukas
After my ultramarathon, I found myself six kilos heavier and totally frustrated.Even as a coach, I couldn’t understand why my body wasn’t shifting...
The Bandwagon or Track Doesn’t Exist #66
03 Nov 2025
Contributed by Lukas
I used to think I was either “on track” or “off it.”Either doing everything perfectly, or completely messing it up.Every slip-up felt like fai...
Why Setting a Goal Changes Everything (ft. Anthony) #65
27 Oct 2025
Contributed by Lukas
In this episode, I sit down in person with Anthony for a chat about how setting a goal, like signing up for a race or event, changes everything.When t...
The Woman Who Doesn’t Quit #64
20 Oct 2025
Contributed by Lukas
This final episode of Reset & Rise brings everything together.It’s about the shift from doing the work to becoming the woman who no longer gives...
The Routine Lies You’ve Been Sold #63
13 Oct 2025
Contributed by Lukas
We’ve all been told that success starts with a “perfect” routine - early alarms, green smoothies, colour-coded planners. But for most women, rea...
There's a Hole in Your Energy Bucket #62
06 Oct 2025
Contributed by Lukas
In this episode of Reset & Rise, I’m talking all about energy. Because let’s be honest so many women I work with are exhausted, running on caf...
Resetting Your Relationship with Food #61
22 Sep 2025
Contributed by Lukas
In this episode, I’m diving into one of the biggest blocks to consistency and fat loss-your relationship with food.If you’ve ever felt out of cont...
The 4 Habits That Change Everything #60
15 Sep 2025
Contributed by Lukas
In this episode of Reset & Rise, I’m walking you through the four core habits that change everything, not just for fat loss, but for energy, con...
The Lie That’s Sabotaging Your Fat Loss #59
08 Sep 2025
Contributed by Lukas
In this first episode of Reset & Rise, I’m talking about the lie that’s been quietly sabotaging your fat loss, and no, it’s not carbs or lac...
You Don’t Have to Get It Perfect — Just Get It Started #58
01 Sep 2025
Contributed by Lukas
It’s September 1st and if you’ve been waiting for the “right time” to start taking care of yourself, this is your sign. In this episode, I’m...
TEACHERS-You’re Tired, Not Behind #57
29 Aug 2025
Contributed by Lukas
Back to school and already feeling wiped? This episode is your permission slip to breathe, reset, and stop chasing perfection.Marina dives into the re...
20 Years, 2 Paths, 1 Purpose #56
18 Aug 2025
Contributed by Lukas
This week I had my lovely friend Lizzie on the podcast — and honestly, it felt like such a full-circle moment. We’ve known each other for over 20 ...
Privilege, Not Punishment #55
11 Aug 2025
Contributed by Lukas
In this episode, I share two mindset shifts that can completely change how you approach your health, fitness, and daily choices. I’ll explore the po...
Do You Get Gym Anxiety #54
04 Aug 2025
Contributed by Lukas
If the thought of going to the gym makes you anxious-like everyone knows what they’re doing and you don’t-this is for you. That nervous feeling is...
You Work Out… So Why Aren’t You Losing Weight? #53
28 Jul 2025
Contributed by Lukas
You’re doing the workouts. You’ve joined the gym. You’re walking more. So why hasn’t the scale moved? In this episode, I break down the real r...
3 Women. 1 Ultra. What Happened On Race Day! #52
27 Jul 2025
Contributed by Lukas
My 1 year episode! In this episode we speak as 3 women who have not ran our whole lives and talk about where we started to how we reached completing a...
You’re in Control, Not the Food #51
14 Jul 2025
Contributed by Lukas
In this episode, I dive into why so many of us lose control around food at social events — and how to change that. Whether it’s a summer BBQ, birt...
Birthday Debrief: What 37 Taught Me #50
06 Jul 2025
Contributed by Lukas
This episode is part birthday reflection, part real-time rant — and completely unfiltered.I’m sharing what the past year (and the past week) has t...
The 10K I Could Have Skipped (But Didn’t)! #49
23 Jun 2025
Contributed by Lukas
In this episode, I’m taking you through the 10K I almost skipped — and why choosing to run it anyway became one of the most powerful moments of my...
You Can't Hate Yourself Into Change #48
16 Jun 2025
Contributed by Lukas
If you’re chasing a health, fitness, or confidence goal—but stuck in negative self-talk and frustration—this episode is for you. We’ll break d...
Why You’re Not Losing Weight #47
09 Jun 2025
Contributed by Lukas
In this episode, I’m giving a personal life update — quitting my job and training for an ultramarathon — before diving into one of the most frus...
I Thought I’d Be Further Along By Now…#46
02 Jun 2025
Contributed by Lukas
In this straight-talking episode, I dive deep into a phrase I hear all the time: “I thought I’d be further along by now.” If you’ve ever felt ...
You Don’t Need More Control — You Need Less Shame #45
26 May 2025
Contributed by Lukas
In this episode, I’m diving into two beliefs that hold so many women back on their fat loss journeys: being way too hard on ourselves when things do...
Controlled Eater #44
19 May 2025
Contributed by Lukas
I used to think being in control of my food was a good thing—until it started controlling me. In this episode, I’m diving into the mindset of the ...
Spinning plates come crashing down! #43
12 May 2025
Contributed by Lukas
This week completely knocked me. After what felt like a perfect weekend, I found myself overwhelmed, exhausted, and spiraling into burnout. I couldn’...
Fit, Free & Finally Done With the Lies #42
05 May 2025
Contributed by Lukas
This episode is the heart-to-heart I wish someone had given me years ago. I’m opening up about the biggest lies I believed about fat loss, health, a...
Win the Battle in Your Head #41
27 Apr 2025
Contributed by Lukas
in this episode, I’m getting honest about the real struggle so many of us face — the internal battle in our minds. It’s not always about excuses...
Breaking the Treat Cycle & Winning the Weekend #40
26 Apr 2025
Contributed by Lukas
In today’s episode, I’m sharing how I broke free from the “treat yourself” trap, the weekend wipeout cycle, and constant Monday restarts.I’l...
Change Your Environment, Change Your Life #39
14 Apr 2025
Contributed by Lukas
In this personal episode, I share why I’m running a 50km ultramarathon this July in memory of a dear friend I lost to suicide. I introduce the incre...
Why Consistency is Your Secret Weapon #38
01 Apr 2025
Contributed by Lukas
In this episode, I dive deep into the real reason so many people struggle to see results in fat loss, muscle gain, and even everyday habits: consisten...
All or Nothing Eating #37
17 Mar 2025
Contributed by Lukas
In this episode, I dive into the All or Nothing eating mindset—what it is, how it affects your relationship with food (and life!), and why I spent y...
Generational Weight & Food Noise with my Mam #36
10 Mar 2025
Contributed by Lukas
In this episode, I sit down with my mum to talk about how food, weight, and movement have changed across generations. We discuss growing up in Ireland...
Battling Your Inner Critic #35
03 Mar 2025
Contributed by Lukas
Ever found yourself shutting down a goal before even trying? That little voice that says, “You can’t run that marathon,” or “You’ll never lo...
The Scales Is Lying To You #34
24 Feb 2025
Contributed by Lukas
Ever stepped on the scale, seen a number you didn’t like, and immediately felt like throwing in the towel? You’re not alone. In this episode, I br...
Rewire Your Mindset #33
17 Feb 2025
Contributed by Lukas
I know how easy it is to fall into negative self-talk—“I always fail,” “I have no self-control,” “What’s the point?” But what if the r...
Food Myths Busted! #32
10 Feb 2025
Contributed by Lukas
In this episode, I dive into the nutrition myths that have shaped our diets for decades—from the war on carbs to the fear of eating after 6 PM. Lear...
Why Motivation is Overrated #31
03 Feb 2025
Contributed by Lukas
In this episode, I’m getting real about why motivation is a terrible excuse for not getting things done. If you’ve ever used “I wasn’t motivat...
Break Free from Comparison #30
27 Jan 2025
Contributed by Lukas
In this episode, I tackle the joy-killing habit of comparison—why it’s a waste of time, how it distorts your perspective, and why everyone’s jou...
Build a Routine That Actually Works #29
20 Jan 2025
Contributed by Lukas
Feeling overwhelmed by life’s chaos or like you’re just throwing spaghetti at the wall and hoping for the best? In this episode, I dive into the p...
Your Blueprint for 2025: Start Strong and Stay Consistent #28
13 Jan 2025
Contributed by Lukas
Kick off 2025 with clarity and purpose! In this episode, I’ll guide you through a simple, effective way to set up your year for success—without th...
Closing 2024 with Purpose #27
30 Dec 2024
Contributed by Lukas
As we wrap up 2024, I’m taking a moment to reflect on the highs, challenges, and lessons from the year, and I want to help you do the same. In this ...
Holiday Survival with Kimberley Spence: Balance, Burnout & Festive Challenges #26
16 Dec 2024
Contributed by Lukas
In this episode, I’m joined by Kimberley Spence as we tackle the common challenges of the holiday season. From feeling burned out and unmotivated to...
The Power of Your Environment #25
09 Dec 2024
Contributed by Lukas
In this episode, I share how your environment can have a huge impact on your success. From the people you spend time with to the spaces you live in, e...
Creating Non-Negotiables That Stick #24
02 Dec 2024
Contributed by Lukas
In this episode, I share how to create non-negotiable habits that help you stay consistent and achieve your goals, even during challenging times. I ta...
Stop Snacking, Start Thriving: Fat Loss Made Simple #23
25 Nov 2024
Contributed by Lukas
In this episode of The 4C's Podcast, I dive into the sneaky ways modern snacking habits sabotage fat loss and impact health. Many people consume most ...
Recipe Books: Simplifying Meals or Adding Stress? #22
18 Nov 2024
Contributed by Lukas
In this episode, we dive into the pros and cons of recipe books—are they really the time-savers we think they are, or do they add unnecessary stress...
Fat loss and PCOS with my Client Roisin #21
11 Nov 2024
Contributed by Lukas
In this episode we dive deep into Roisin's journey pre, during and post MWM Coaching! She delves into her health journey and getting diagnosed with PC...
Navigating Winter Months
04 Nov 2024
Contributed by Lukas
Today’s episode is all about practical ways to keep yourself feeling good—whether that’s through nourishing meals, light therapy, or just preppi...
Overwhelmed? Don't QUIT...PIVOT! #19
28 Oct 2024
Contributed by Lukas
Today I talk about how to navigate crazy times in life and how to work towards your goals no matter what. Putting a stop to yo yo dieting because you ...
Instagram Q&A #18
21 Oct 2024
Contributed by Lukas
In today’s episode, we’re diving into a Q&A session—answering the questions you’ve submitted on everything from fat loss strategies to sta...
Client Kirsty's Journey & Ending the Binge-restrict cycle #17
14 Oct 2024
Contributed by Lukas
Today, I am so excited to have a very special guest on the show—my friend and long-time client, Kirsty,. Kirsty has been on quite a journey with her...
10k Race Debrief #16
08 Oct 2024
Contributed by Lukas
Went a little rogue in todays episode! I chat all things RACE DAY! I give a little bit of background context on how I came to sign up for this race 5 ...
Would Creatine Benefit You? #15
30 Sep 2024
Contributed by Lukas
Today’s episode is all about something that’s been around for a long time but still doesn’t get the attention it deserves—creatine. Did you kn...
Strength Training & Protein Simplified #14
23 Sep 2024
Contributed by Lukas
Today I'm diving deep into two of my absolute favourite topics when it comes to fitness, fat loss, and just living your best, healthiest life – stre...
Training when Under the Weather! #13
16 Sep 2024
Contributed by Lukas
Today we’re tackling a topic that has absolutely floored me and some of my clients this week.And that is how to manage your fitness when you’re fe...
My Unfiltered Journey with Food Intolerances & Allergies #12
09 Sep 2024
Contributed by Lukas
I’m diving deep into my personal journey with food intolerances—a journey that’s been filled with misconceptions, challenges, and a lot of trial...
Perfectionism & Impatience #11
02 Sep 2024
Contributed by Lukas
I want to dive deep into some of the most overlooked but critical mental blocks that could be sabotaging your fat loss journey: unrealistic expectatio...
Exercising for fat loss? #10
01 Sep 2024
Contributed by Lukas
Today’s episode is about something I’m incredibly passionate about: redefining how we view exercise and why we should move our bodies. For too lon...
Self Defeating Cycles #9
19 Aug 2024
Contributed by Lukas
Today we’re going to dive into a topic that I think a lot of us can relate to, whether we like to admit it or not. Today’s conversation is all abo...
BONUS EPISODE: Navigating Events and Holidays #8
15 Aug 2024
Contributed by Lukas
Events and holidays are all about enjoying the moments we have with special people. But yet we can tend to catastrophise them because of food and the ...
Are calories misunderstood? #7
12 Aug 2024
Contributed by Lukas
Today I dive into a topic that’s been sparking a lot of conversations lately: calories, calories on menus and understanding what actually are calori...
Emotional Eating #6
05 Aug 2024
Contributed by Lukas
Emotional Eater, All or Nothing Eater, Controlled Eater, and Distracted Eater. Each of these styles reflects a different relationship with food and is...
My Running/Racing Journey #5
29 Jul 2024
Contributed by Lukas
A full breakdown of where I started and how far I have come! I am now proudly speaking about my achievements and know I belong in the running world! H...
5 Transformative Tips #4
22 Jul 2024
Contributed by Lukas
In this episode I talk about the top 5 transformative changes I made on my journey and I give actionable strategies on how you can implement this to y...
BONUS EPISODE: Overcoming Self Limiting Beliefs #3
19 Jul 2024
Contributed by Lukas
Today in this bonus episode that came from my instagram live on @coachmarinahardiman I talk about strategies to overcome self limiting beliefs and som...
What are the “4Cs?” #2
15 Jul 2024
Contributed by Lukas
This episode goes through the 4Cs which are the fundamental pillars within the MWM program! Have a listen to see how you can use these pillars in your...
“All about me!”
11 Jul 2024
Contributed by Lukas
This episode is all about who I am, where I have come from and how I have ended up an online coach! Hosted on Acast. See acast.com/privacy for more in...