OPHREQUENCIES* Mindset + Motivation, Health & Fitness Podcast by Ophie Ho

It's so funny editing this episode (today - 23 August) because I recorded it on the 1 July, during our '4th Lockdown'. When we are now in our 6th?! I'm not sure what's happening but these feelings just get deeper the more we're locked down haha. I hope that despite being a month ago, that it still feels relevant and helps you to get through whatever you're going through. Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho @ophrequencies Thanks for listening to my podcast! My name is Ophie and I am a Holistic Health Coach specialising in helping women to achieve their fat loss goals, as well as transform their mindsets through a nurturing a lifestyle based approach. For any coaching queries, please feel free to DM me on instagram! @ophieho @ophrequencies Website: https://ophieho.com --- Send in a voice message: https://anchor.fm/ophieho/message

In this episode, we talk about people pleasing; why we're so accustomed to putting others on a pedastal... signs that you're a people pleaser and how to put yourself back into the main character energy that you deserve! Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho @ophrequencies Thanks for listening to my podcast! My name is Ophie and I am a Holistic Health Coach specialising in helping women to achieve their fat loss goals, as well as transform their mindsets through a nurturing a lifestyle based approach. For any coaching queries, please feel free to DM me on instagram! @ophieho @ophrequencies Website: https://ophieho.com --- Send in a voice message: https://anchor.fm/ophieho/message

In this episode, I dive into the nitty gritty of nutrition, and what it means to fuel our bodies nutritiously! :) I also touch a little on nutrition psychology and what exactly drives us to eat and/or lose our sense of judgement when it comes to emotional eating. Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho @ophrequencies Thanks for listening to my podcast! My name is Ophie and I am a Holistic Health Coach specialising in helping women to achieve their fat loss goals, as well as transform their mindsets through a nurturing a lifestyle based approach. For any coaching queries, please feel free to DM me on instagram! @ophieho Website: https://ophieho.com --- Send in a voice message: https://anchor.fm/ophieho/message

In this episode, we talk a little about impulse purchases and 'retail therapy' as a coping mechanism to fill some void of discomfort, anxiety and stress. It's an interesting phenomenon as millions of dollars are invested into targeted marketing that psychologically encourages us to buy more and obtain more; that we constantly need a solution to our problems that we 'didn't know we needed'. So even knowing this, why DO we buy things we don't need? Why DO we give into these impulses? Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho @ophrequencies Thanks for listening to my podcast! My name is Ophie and I am a Holistic Health Coach specialising in helping women to achieve their fat loss goals, as well as transform their mindsets through a nurturing a lifestyle based approach. For any coaching queries, please feel free to DM me on instagram! @ophieho Website: https://ophieho.com --- Send in a voice message: https://anchor.fm/ophieho/message

In this episode, I talk a little bit about how I manage myself through stressful periods and give a few tips on how to manage heavy feelings when things get a bit crazy! I really hope you enjoy this episode and get something out of it! Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho @ophrequencies Thanks for listening to my podcast! My name is Ophie and I am a Holistic Health Coach specialising in helping women to achieve their fat loss goals, as well as transform their mindsets through a nurturing a lifestyle based approach. For any coaching queries, please feel free to DM me on instagram! @ophieho @ophrequencies Website: https://ophieho.com --- Send in a voice message: https://anchor.fm/ophieho/message

In this episode, we open up the conversation about the implications of forcing positivity. Whilst usually with good intentions, quotes like “good vibes only” or “stay positive” imply that there is no place for negativity. When in actual fact, life happens in duality; without the negative, there can be no positive. We must learn to embrace all feelings and hold space for them no matter what they are. Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho @ophrequencies  Thanks for listening to my podcast! My name is Ophie and I am a Holistic Health Coach specialising in helping women to achieve their fat loss goals, as well as transform their mindsets through a nurturing a lifestyle based approach. For any coaching queries, please feel free to DM me on instagram! @ophieho Website: http://ophieho.com --- Send in a voice message: https://anchor.fm/ophieho/message

This episode was an unplanned one with Melbourne's 4th lockdown. Whilst we are no longer in lockdown, there are many other parts of Australia, as well as the rest of the world that are facing these challenges both physically and mentally. In this episode, we openly and candidly discuss the potential struggles and why they may occur. We also discuss some strategies on how to manage these uncomfortable feelings. Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho @ophrequencies Thanks for listening to my podcast! My name is Ophie and I am a Holistic Health Coach specialising in helping women to achieve their fat loss goals, as well as transform their mindsets through a nurturing a lifestyle based approach. For any coaching queries, please feel free to DM me on instagram! @ophieho Website: http://ophieho.com --- Send in a voice message: https://anchor.fm/ophieho/message

In this episode, we're talking about a new season of ophrequencies and the impact of the global health pandemic has had on our mental health, as well as physical fitness. Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho @ophrequencies Thanks for listening to my podcast! My name is Ophie and I am a Holistic Health Coach specialising in helping women to achieve their fat loss goals, as well as transform their mindsets through a nurturing a lifestyle based approach. For any coaching queries, please feel free to DM me on instagram! @ophieho Website: http://ophieho.com --- Send in a voice message: https://anchor.fm/ophieho/message

In this episode, we're talking about getting out of a slump - quarantine edition. I'll be honest, I haven't really been feeling myself lately and it's made it hard to show up. Whilst I don't have it all figured out yet, I'm still taking things one step at a time and learning something new everyday so I hope that you enjoy this podcast episode where I talk a little bit about what worked for me in a more conversational style. Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho Thanks for listening to my podcast! My name is Ophie and I am a Health and Fitness Coach specialising in helping millennial women get healthy and lose fat - whilst transforming both their bodies and their lives so that they can be the confident and badass woman that they've always wanted in their life. For any coaching queries, please feel free to DM me on instagram! @ophieho Website: http://ophieho.com

In this episode, we are spilling the tea on the influx of at-home workouts during this time. We should never do these workouts and expect to look like the person who's showing us. If your body goals are based on someone else then you're always going to lose. We chat about what strategies you can implement in order to maintain or still make progress whilst in quarantine! Holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho Thanks for listening to my podcast! My name is Ophie and I am a Health and Fitness Coach specialising in helping millennial women get healthy and lose fat - whilst transforming both their bodies and their lives so that they can be the confident and badass woman that they've always wanted in their life. For any coaching queries, please feel free to DM me on instagram! @ophieho Website: http://ophieho.com

I know there's a lot going on right now; many of us are losing sleep, feeling anxious, out of our regular routine and unsure of what the future holds. Take 10 minutes to escape from the noise and step into your peaceful place. Breathe in, breathe out. I hope these few moments help you to find some space in your mind; help you feel clear again. If you liked this meditation, I'd love for you to let me know your thoughts over on Instagram: @ophieho Background track: https://www.youtube.com/watch?v=pXWTinvfZ9w (I do not own this)

In this episode, we are taking a more raw, real and unscripted approach to a discussion surrounding our health, wellbeing and the coronavirus. With the panic that has swept the globe by its feet (and bums

In this episode, I discuss the metaphorical ways plants teach us about our own lives. I call it, the 5 stages of positive growth and change. These stages being: Plant: set intentions Nurture: staying consistent Sprout: gaining momentum and seeing progress Bloom: meeting your goals vs exceeding them Grow & Flow: checking your environment If you resonate with this, please come holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho Thanks for listening to my podcast! My name is Ophie and I am a Fitness and Life Coach specialising in helping millennial women scult and transform both their bodies and their lives so that they can be the confident and badass woman they've always wanted to be. For any coaching queries, please feel free to DM me on instagram! Website: http://ophieho.com

In this episode, I talk about how I've always hated showing my legs and how insecure about my body I was. This episode was very much off the cuff with no notes or bullet points, so I hope you still enjoy the rawness of it! We discuss 2 strategies on how to overcome body image insecurities, so you can finally and actively work towards feeling fully confident in the skin that you're in! If you resonate with this, please come holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho Website: http://ophieho.com For any coaching queries, please feel free to DM me on instagram!

In this episode, we discuss 5 simple steps to getting out of a funk. If you've been following me for a while, you'll know that I don't try to pretend I have my shit together - I'm pretty much overwhelmed 80% of the time HAHA. We discuss a few strategies to help get yourself out of a funk, out of overwhelm and into a higher version of you to smash your goals! If you resonate with this, please come holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho http://ophieho.com

In this episode, we proudly present ophrequencies' FIRST guest and friend of the show: Maryanne Truong! Maryanne, you'll soon discover, is an influential and aspirational figure in the health and fitness space. She's been through A LOT in her life and still looks fear in the eye without a shake of doubt that she will succeed in her mission of delivering value to all and everyone around her. We ask her a few questions about how she's overcome her hardships in life, as well as lessons learned and values she carries through. Hope you enjoy this episode as much as we did recording it! Find Maryanne @misswolverine If you resonate with this, please come holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho http://ophieho.com

In this super raw episode, I explain what's been happening in the last few months and why I had to take a step back from podcasting. In this time, I also made a very grounding realisation as to how we can find our REAL, RAW & TRUE passions. If you resonate with this, please come holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho http://ophieho.com

“Forgive yourself for how you chose to survive. Forgive yourself for the desires you judged harshly. Forgive yourself for indulging in things that took up your time but didn’t fulfil you. Forgive yourself for declaring yourself as someone you’re not. Forgive yourself for your chosen avenues of negative expression. Forgive yourself for all the times you didn’t add value to others. Forgive yourself for what you discovered about yourself that you didn’t like. Forgive yourself for whatever ugliness you saw in yourself. Forgive yourself for not correcting what you think you should have. Forgive yourself for the parts you couldn’t respect. Forgive yourself for all these judgments. Forgive yourself for not being able to forgive yourself before.” ― Emily Maroutian, The Book of Relief: Passages and Exercises to Relieve Negative Emotion and Create More Ease in The Body Just popping in to say a quick hello, I'm here for you, you're here for you, so forgive yourself for all the things that you've scrutinised yourself for in your life. If you resonate with this, please come holla at me on instagram; share with me your thoughts and feelings. We can overcome self-sabotage together! Haha, see you there! @ophieho

In this episode of ophrequencies, I break down my 4 step framework for getting clear on your goals to ignite energy, motivation and craft your discipline. Motivation and energy is one of the most common struggles for many people – and I want to make it super simple for you all; it doesn't have to be a struggle! There are definitely ways we can work through it, but you must be willing to do the work in order to make it work for you. Download link for the worksheet template exclusive (step 3 of the framework): http://bit.ly/2MpR6NL Link to submit a question to the podcast: http://bit.ly/2wzphYF I hope you enjoy this episode as much as I did recording it. Don't forget to leave a star rating and review on iTunes if you have any thoughts or feedback. I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there! Instagram: @ophieho

This is for those with a burning chaos in their mind. For those who can't sit still; who thrive on momentum but are stuck in a foggy, opaque cloud. I hope these few moments help you to find some space in your mind; help you feel clear again. If you liked this meditation, I'd love for you to let me know your thoughts over on Instagram: @ophieho

"So many years of education, yet nobody ever taught us how to love ourselves and why it's so important." – Unknown In this episode of ophrequencies, I address the differences in the way we treat our technology and our health; realising how easy it has become for us to ensure our devices are the best of the best, yet we often fail to do the same for our bodies. I also dive into 5 ways you can conduct your own life / health / wellbeing audit; there are so many things we need to do, yet they remain at the back of our mind, taking up valuable headspace when we ignore them. I talk about 5 different steps you can take action on today to make sure you are optimising your health, and as such, your life and wellbeing, the best that you possibly can. I hope you enjoy this episode as much as I did recording it. Don't forget to leave a star rating and review on iTunes if you have any thoughts or feedback. I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there! Instagram: @ophieho

In this episode of ophrequencies, I address a lovely listener's (Wen's) question as to the difference between finding yourself and creating yourself; are they different? I apologise as I come into this episode quite low energy, but I was committed to uploading an episode regardless – I don't want filter myself and pretend I'm always positive, happy / high energy! I do have my low days and today was one of them. I hope you enjoy this episode as much as I did recording it. Don't forget to leave a star rating and review on iTunes if you have any thoughts or feedback. I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there! Instagram: @ophieho

"To Be Happier, Start Thinking More About Your Death" – Arthur C. Brooks In this episode of ophrequencies, I elaborate on my thoughts regarding how to find purpose and direction in life, largely inspired by Brooks' article. I give you several writing and thought prompts that will help to assist you in uncovering what your main motivations are, and how pursuing these will help to reveal your purpose and your direction. I hope you enjoy this episode as much as I did recording it. Don't forget to leave a star rating and review on iTunes if you have any thoughts or feedback. I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there! Instagram: @ophieho

Disclaimer: Please note that I am not claiming to speak on behalf of all other Australian Chinese. In this bonus story time episode of ophrequencies, I discuss how the expectations and standards our family and cultures place on us at an early age, can sometimes significantly impact the pathway we choose to follow; often times, not what we really want. I also share my experience and my story growing up, with the knowing belief that many others out there will be able to resonate with this feeling of being a foreigner in both the country you have spent most of your life in and the country your parents are from. I hope this episode was interesting and insightful to you! I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there! Instagram: @ophieho

“Energy is the currency of the universe. When you “pay” attention to something, you buy that experience. So when you allow your consciousness to focus on someone or something that annoys you, you feed it your energy, and it reciprocates with the experience of being annoyed. Be selective in your focus because your attention feeds the energy of it and keeps it alive, not just within you, but in the collective consciousness as well.” －Emily Maroutian In this episode of ophrequencies, I discuss how our energy converts to a currency in our day-to-day lives. How easy and unconsciously we let ourselves dwell in the shadows instead of focusing our energies on the abundance of things and experiences that we have available to us; if only we could BE the change that we wished to see. If you can resonate with this, give this episode a listen! I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there! Instagram: @ophieho

Do you view gym as a chore, as a punishment for the food that you eat? Do you GYM only to compensate for your diet? Do you ever question, "why do I even go to the gym?", "what is this all even for?". In this episode of ophrequencies, I talk about how I've transitioned from the exact same thought-patterns and unhealthy eating habits, into a lifestyle that comes naturally to me. It was never a flick of a light switch, but I share how this gradual change came about, and what you can do about it too. If you can resonate with this, give this episode a listen! I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there! Instagram: @ophieho

In the episode of ophrequencies, we discuss the power of pausing, and 3 steps to breaking that down. Too many times I've found that I've allowed emotions to take over my better judgement, and as a result, shape how the rest of my day looks. But I've recently discovered, that it doesn't have to be like that. And I'm here to share this story with you! I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there! Instagram: @ophieho

Thanks for checking out this podcast! In the first introductory episode of ophrequencies, we dive into the 5 strategies that I use to manifest motivation and to both create and sharpen your discipline! I'd love to continue this conversation with you, feel free to send me a DM on instagram. Instagram: @ophieho