With a busy few years as a presenter and model under her belt, and a wedding in the offing for 2026, Katja Mia has both much to be thankful for, and much to prepare for.
In the past few years alone, she's taken on a role as co-presenter on Virgin Media's Six O'Clock Show, danced as a contestant on Dancing with the Stars, become engaged to her partner Daragh Curran and received an endometriosis diagnosis after years of debilitating periods.
Health, fitness and mindfulness have all become key priorities for Mia, and she's keen to spread awareness about the benefits of getting the right mix of each for each person.
"I'm more in tune with my fitness and my health because it's definitely something I've put a lot of focus on for 2025, especially with myself", she says. "I have hypothyroidism, fitness and health is just important for me in general. It's something that, unfortunately, I will say that I have to make a priority."
Endometriosis is a condition where tissue similar to the lining of the womb grows in other parts of the body, often causing severe pain both during and between periods, bleeding, digestive issues and more. Some women can have minimal symptoms, but others suffer pain and discomfort that can affect their every day lives. The condition can also affect fertility. Read more about endometriosis here.
Mia says that, despite only being diagnosed last year, she believes she's been suffering with the condition since she was as young as 14.
"You constantly would live in fear not knowing how bad your next period is going to be. Because I would miss school, I would miss work, I would miss college", she says. "The pain that I went through wasn't normal. I wasn't in the same pain as other girls. I was in debilitating pain. I wasn't able to stand up or walk, and I would miss school.
"You're in so much pain. All you can do is cry. It's just a wild sensation. Even thinking about it now, I'm like, Oh, my God, it's PTSD. You really get afraid of your periods."
Mia is now on birth control, as recommended by her doctor, to help manage the pain, but there is no cure for the condition. Other treatments involve surgery to remove sections of endometriosis tissue. Because of this, Mia says you have to be more aware of your diet and lifestyle to help manage the condition, and keeping active has helped her, she says.
"You have to almost be more hyper-aware when it comes to your health and fitness because it benefits you with the pain of going through an endometriosis pain cycle."
Now, as an ambassador for the VHI Women's Mini Marathon, which takes place in Dublin City on 1 June, the presenter is doing even more work to spread awareness about the benefits of activity. Mia says that it was while she was interviewing fellow ambassador Aimee Connelly at the annual 10k event a few years ago that she "first saw the magic".
"It doesn't matter your ability your age, it is an event that is for everyone. And that includes the people that come down and support. You see a lot of families around and partners around. People are just rooting for one another. There's that camaraderie with Irish women. And it's just an uplifting experience."
When tackling her first mini marathon last year, Mia says she's prepared "bit by bit". "I encourage people to just take it one kilometre at a time. I pretty much started running for two minutes, walking for two minutes, running for two minutes, walking. And then I'd increase it to three minutes the next week and four minutes. And slowly But surely, I got to the 5K, I got to the 6K. I even surprised myself being able to do it."
She also relied on the VHI 12-week fitness plans, which are available with nutrition guides online.
As for her game plan for the big day itself, how will she tackle the mini marathon on 1 June?
"My game plan is just to tell myself I'm really excited, treat it like a regular day, wear something really comfortable", she says. "I always have my favourite pair of leggins on, really comfy leggings, good shoes. You have to be prepared for any weather, so I always have my sunglasses on. If it is raining as well, a sweat proof or a rainproof top. And I carry a couple of Percy Pigs in my pocket for energy midway through.
"A great playlist is also essential. I recently started listening to my Spotify '70s mix, like easy '70s."
There is, of course, another big day on the horizon for Mia and her fiance, Daragh. The pair plan to tie the knot next year, and so far are taking it easy when it comes to planning.
"We're doing it slowly but surely. We don't want to rush anything because it isn't until next year. But we're just enjoying it step by step. We found a venue which we're really excited about. And we're just looking at Pinterest boards and just getting really excited to have all of our people in one room together.
"I have a lot of family that Daragh hasn't met yet and family that live abroad. It's just going to be an incredible opportunity to just blend our cultures and blend our family together. We're buzzing for it."
The 2025 Vhi Women's Mini Marathon is now open for entries! Enter now by clicking here.
