In this inspiring episode of I Am 4 Me, Coach K is joined by Troy Thompson from T2 Fitness. Troy shares his journey from a young gym member to owning his fitness center and becoming a trusted fitness guide. Together, they discuss the importance of community in fitness, the value of structured, sustainable workout programs, and how women, especially those in their 40s to 60s, can embark on a health and fitness journey. Whether you’re just starting out or looking to reinvigorate your workout routine, this conversation offers practical advice, motivation, and insight on making fitness a part of your lifestyle.

Today on I Am 4 Me:

• Troy’s inspiring journey to owning T2 Fitness and how he became passionate about helping others
• The importance of community and support in maintaining a fitness routine
• The science behind 30-minute high-intensity workouts and how they benefit women’s health
• Strategies for starting or reintroducing a sustainable fitness routine, especially for women over 40
• How T2 Fitness offers personalized programs and guidance to make fitness accessible and enjoyable

Connect with Troy Thompson and T2 Fitness:

• Instagram: @t2fitness

Connect with your host Coach K:

Instagram: @coachkmartell

In today’s episode, Coach K explores the emotional and social dynamics that arise when a woman leaves a relationship or social group, only to find that the person with more status keeps the friends. This episode unpacks why people align with status, how this betrayal can affect one’s emotional well-being, and what steps you can take to rebuild your sense of self and social support. With compassion and insight, Coach K offers strategies to navigate this painful experience and reminds listeners that losing friends aligned with status can create space for more authentic and meaningful connections.

Today on I Am For Me:

• Why people align with social status after a breakup or separation
• The emotional impact of losing friends to the person with influence
• Strategies for reclaiming your narrative and staying grounded in your truth
• How to rebuild a support system with authentic, supportive connections
• Embracing personal growth, self-care, and resilience through the process

Connect with your host Coach K:

Instagram: @coachkmartell

In today’s episode, Coach K offers guidance and support for those navigating one of life’s most challenging experiences—divorcing a narcissist. She breaks down the manipulative tactics narcissists use during divorce, such as controlling finances, lying to the courts, and alienating loved ones. Coach K also addresses the emotional and psychological toll this process takes, especially on children, and provides practical strategies to protect yourself and heal. If you are currently facing or recovering from this difficult journey, this episode offers insight, strength, and a reminder that you are not alone.

Today on I Am For Me:

• Recognizing the manipulative tactics narcissists use during divorce
• Protecting yourself financially and emotionally
• Strategies to minimize conflict and maintain healthy boundaries
• Rebuilding self-esteem and reclaiming your narrative after leaving a narcissist
• Supporting children through the emotional challenges of narcissistic abuse

Connect with your host Coach K:

Instagram: @coachkmartell

In today’s episode, Coach K takes you on a deep dive into the psychology of a narcissist, exploring the traits, behaviors, and emotional patterns that define narcissism. Narcissists can have a profound impact on our lives—whether they are partners, friends, family members, or colleagues. By learning to recognize narcissistic behaviors such as gaslighting, manipulation, and the need for control, we can protect our emotional well-being and set healthy boundaries. Coach K offers practical strategies for navigating relationships with narcissists while prioritizing self-care, empowerment, and healing.

Today on I Am 4 Me:

• Understanding the core traits of narcissism and Narcissistic Personality Disorder (NPD)
• The psychological drivers behind narcissistic behaviors
• Emotional manipulation, gaslighting, and love bombing: How narcissists control others
• Strategies to set boundaries, maintain emotional well-being, and seek support
• Reclaiming your self-worth and healing from narcissistic relationships

Connect with your host Coach K:

Instagram: @coachkmartell

In today’s episode, Coach K is joined by her longtime friend and naturopathic doctor, Dr. Kate Reid, for a profound conversation on emotional well-being, its connection to physical health, and the unique challenges women face in modern society. Together, they discuss how unresolved emotional stress, trauma, and the demands on women today can manifest in physical health issues. They explore holistic approaches to healing, emphasizing the importance of treating the mind-body connection and addressing root causes rather than just symptoms. Dr. Reed shares insights from her transition from conventional psychiatry to naturopathic medicine and offers practical advice on how women can take charge of their health and prioritize themselves.

Today on I Am 4 Me:

• The connection between emotional well-being and physical health
• How stress and trauma impact the body, particularly in women
• Holistic approaches to healing and treating the mind-body connection
• The importance of prioritizing self-care and building a supportive circle
• Key takeaways for women navigating the demands of mid-life, careers, and relationships

Connect with your host Coach K:

Instagram: @coachkmartell

In today’s episode of I Am 4 Me, Coach K takes us on a deep and compassionate exploration of the psychology of affairs. She unpacks the emotional and psychological reasons that lead people to stray in relationships, while offering understanding rather than judgment. Coach K discusses how affairs can affect all parties involved—the person who was betrayed, the one who cheated, and even the third party. Through empathy and insight, she addresses the painful aftermath of infidelity, offering guidance on how to heal, rebuild trust, and find a path forward. Whether you are navigating the effects of an affair or seeking to strengthen your relationship, this episode provides valuable perspectives on emotional wellbeing, communication, and personal growth.

Today on I Am 4 Me:

• The psychological and emotional reasons behind why affairs happen
• The impact of an affair on all involved: betrayal, guilt, and social stigma
• Healing and rebuilding trust after an affair
• Communication and emotional intimacy as keys to preventing infidelity
• Reclaiming self-worth and personal growth after a betrayal

Connect with your host Coach K:

Instagram: @coachkmartell

In today’s episode, Coach K unpacks the psychology of a healthy female friendship, offering insights on what defines these relationships, their psychological benefits, and practical ways to cultivate and maintain them. She explores how mutual respect, trust, and communication form the foundation of nurturing friendships, and emphasizes the importance of authenticity, emotional support, and loyalty. Coach K also touches on how these friendships help us grow, bring joy, and improve our emotional well-being.

Today on I Am 4 Me:

• The psychology of a healthy female friendship
• Key elements of healthy relationships: mutual respect, trust, support, and shared values
• Navigating challenges and maintaining strong connections
• Psychological benefits: emotional validation, reduced anxiety, and increased joy
• Practical tips for cultivating and maintaining female friendships

Connect with your host Coach K:

Instagram: @coachkmartell

In this episode, Coach K dives into the profound connection between what we eat and how it affects our mental and emotional well-being. This week’s conversation explores the intricate relationship between the gut and the brain, explaining how the food we consume can impact our mood, cognition, and overall mental health. From the gut-brain connection to essential nutrients like Omega-3s and Vitamin D, Coach K provides practical, research-backed tips on incorporating more nourishing food choices into our daily routines.

Whether you’re looking to improve your mental clarity, stabilize your mood, or simply adopt healthier eating habits, this episode offers valuable insights on mindful eating, hydration, and even the effects of caffeine on mental health. Tune in to discover how you can nourish both your body and mind, one meal at a time.

Today on I Am for Me:

• The gut-brain connection and how it affects mental health
• Key nutrients like Omega-3s, Vitamin D, and B12 for brain health
• Practical tips for balanced nutrition to support mental well-being
• The benefits of mindful eating and staying hydrated

Connect with your host Coach K:

Instagram: @coachkmartell