Strong & Wellcast

"I just want to feel normal again..." Right now, Katie is in a tough pregnancy season — dealing with all-day morning sickness and just trying to feel somewhat normal. And it's made us realize something we've said for years… but are now actually feeling: Your health really is everything. We talk honestly about what happens when your health is off — how it impacts your energy, your patience, your relationships, and how you show up day to day. We also dive into why so many people take their health for granted, and how to navigate seasons where "progress" doesn't look the way you're used to. If your body isn't cooperating right now — or you're just trying to feel like yourself again — this one is for you.

If you've ever looked at someone who "has it all together" health-wise and thought "why can't I just do what they do?" — this episode is going to reframe everything. The truth is: the people who show up consistently aren't doing something effortless. They've just stopped waiting for it to feel easy before they show up. There's a massive difference between those two things — and the fitness industry has been blurring that line for years. In this episode, we break down the simplicity trap: why the most effective approaches to health are simple in design but can be hard in execution, especially in the beginning — and why confusing those two things is quietly destroying more health journeys than any bad diet plan ever could. We also get honest about their own struggles — the weeks that fell apart, the seasons where staying consistent felt almost impossible, and what it actually looks like behind the content. If you're tired of feeling like a failure for finding hard things hard — this one's for you.

Most goals don't fail because people are lazy or unmotivated. They fail because the goals were never clear — and they were never built to last. In this episode, we break down why so many people quit on their goals by February and what actually helps progress stick long-term. We talk about the science of goal setting, the dangers of short-term thinking, and why the goals worth chasing are the ones that still matter 5 and 10 years from now. We explore the power of clarity — in your goals, your actions, and your environment — and how lack of clarity creates the emotional chaos that leads to starting over again and again. We also discuss the balalnce of a Grace & Grit framework: learning how to be kind to yourself without giving up, and disciplined without burning out. If you've ever started strong and then slowly lost momentum, this episode will help you rethink how you set goals — and how you stay in the game.

Two weeks ago, we had our second miscarriage. And as hard as it is to talk about, we decided to sit down and record this conversation —  because hearing others share their stories helped us feel less alone after both our first and second loss. In this episode, we talk openly about how each of us has processed it — the emotions, the physical side, the grief that sneaks up in unexpected ways, and how we've leaned on each other (and sometimes fallen apart together). We also share some of the messages of love and support we received in the days afterward — the kind that reminded us that people care more deeply than they often say out loud. And we include a few miscarriage statistics that helped us understand that, while deeply personal, this experience is heartbreakingly common. If you've gone through pregnancy loss — or love someone who has — our hope is that this episode helps you feel seen, supported, and a little less alone. Please share with someone who this might help💛 Resources: Postpartum Support International — Loss & Grief Resources March of Dimes — Miscarriage, Loss, and Grief

When Julie Arnold started her journey, she was 343 pounds, in pain, hiding from photos, and struggling to keep up with her daughter. Today, after 3 years of steady, sustainable effort, Julie has lost over 145 pounds—and gained something even more powerful: her voice, her confidence, and her pride. In this raw and inspiring episode, Julie joins us to talk about: What finally pushed her to take that first step How she worked through the mental battles and food noise What it's like to feel strong, energized, and proud in her body The habits and mindset that helped her stay consistent for 3 years How her transformation has changed her as a mom, wife, and role model This isn't just a weight loss story—it's a story of reclaiming ownership, breaking free from shame, and becoming the kind of person you're proud to see in the mirror (and on camera). Whether you're at the beginning of your journey or deep in the middle, Julie's story will remind you: it's not about perfection—it's about never giving up.

The toddler years are loud, sticky, and (let's be honest) brutal on a relationship. In this candid conversation, we open up about navigating life with our two-and-a-half-year-old, Aly—while running a business, staying fit, and keeping our marriage connected. We talk about what's changed (less spontaneous affection, more "planned intimacy"), what's working (non-negotiable workouts, simple meal prep, repairing ruptures), and what still feels hard (sleep regressions, overstimulation, and the "Mom-only" phase). You'll hear real stories, practical rituals, and the reminder that if you're in the toddler trenches—you're not alone. In this episode: Why the toddler stage feels different (not necessarily harder) than newborn life How planned rituals (M/W/F lifts, Sunday meal prep, "Sunday sex dates") keep you connected Fitness as a bonding tool when time/energy is low Modeling emotional regulation: rupture → repair → move forward Working from home with a tiny tornado (boundaries, schedules, and grace) Advice for couples: take care of yourself, listen deeply, and let your kid see healthy habits

In this episode, we sit down with physical therapists, ultra endurance athletes, dads, and business owners Mike and Tim Pavlak to explore what it really means to listen to your body, train with longevity in mind, and pursue big goals—even in the middle of busy, chaotic life. We cover: How to distinguish between pain and productive discomfort Training smart in your 30s, 40s, and beyond What it actually looks like to juggle marathons, parenting, and business ownership The mindset shift it takes to start something new—whether it's a fitness journey or your own business Whether you're on a journey to reclaim your strength or considering taking a leap of faith in life or business, this episode will get you ready to move forward.

Sara and Trista are more than just a married couple — they're a true powerhouse team. Together, they've lost a combined 290 pounds (Sara down 185 lbs, Trista down 105 lbs), built incredible strength, and completely transformed how they live, move, and show up in the world. In this episode, you'll hear: What life looked like before their transformation — and the moment they knew it was time for change. Why other programs didn't work, and what finally clicked this time. How they've kept each other accountable and motivated through challenges. The emotional side of weight loss, from gym anxiety to ongoing body image work. Non-scale wins like carrying the weight they've lost, climbing stairs without help, and moving in ways they never thought possible. Whether you're on your own health journey or looking for inspiration, Sara and Trista's story will motivate you to take that next step — and maybe even find your own "power partner" along the way.  

Feeling overwhelmed trying to "do it all"? In this episode, we break down why most people burn out chasing too many goals at once—and why the real magic happens when you focus on just one thing each week. We dive into the science behind goal-setting, how your brain reacts to overload (spoiler: multitasking is a myth), and why one clear focus builds real momentum. You'll hear client stories, personal examples, and simple steps to help you start stacking wins—even in your busiest season of life. Whether you're a parent trying to stay consistent, or a coach helping others do the same, this episode will help you shift from all-or-nothing to all-in on one thing. In this episode, we cover: Why multitasking kills progress (and what to do instead) How one weekly goal creates consistency without burnout Real examples from clients who made big changes with small steps How to choose the right goal for your current season

What do you do when you hit your heaviest weight—and it feels like you've failed? In this episode, we get real about what it means to face that moment in the mirror or on the scale and feel overwhelmed, frustrated, or ashamed. But instead of staying stuck, this conversation reframes that point as the beginning—not the end. We cover: The emotional weight of hitting your highest weight How diet culture sets people up to feel broken Why starting is the hardest (and most courageous) part The hidden forms of procrastination that keep us stuck Encouragement for anyone who's ready to start again—without shame Whether you're at your heaviest, starting over (again), or supporting someone who is, this episode is full of honesty, hope, and tools to help you move forward.

What does it really take to chase a big, intimidating goal while juggling all the chaos of mom life? In this episode, We talk about Katie's journey to running her very first marathon as a busy mom. From training with a toddler in tow to the humbling lessons learned on race day, this episode is packed with honest reflections, a few laughs and inspiration for any parent thinking, "I could never do that." We cover: How she trained between work, family, and real life The surprising struggles and breakthroughs What it's like to feel humbled by a big goal Her advice for moms who want more for themselves If you've ever felt like your big dreams had to wait until "someday," this one's for you.

Your morning coffee. Meditation or prayer. The way you get ready for work.  In this episode, we explore the importance of everyday rituals. We share some of our own daily rituals, explore the difference between habits and rituals, as well as how you can use rituals to improve consistency with our fitness and nutrition.

In this episode, we welcome our very good friend Shannah Cariño, owner of Cariño Counseling Collective. We dig into a variety of topics, including: -Tools to deal with anxiety, both for children and their parents -How improved self-talk can help you better reach your goals -The value of improving your emotional vocabulary -Katie and I eating up validation with a spoon... ...and much more! For more info on how Cariño Counseling Collective might help you and/or your kids, check out their website at www.carinocounselingcollective.com

How many times have you said to yourself: "I can just do it tomorrow." "I'll start again on Monday" "I just need to wait until things settle down" As you get older, you may also start to ask yourself, "How many tomorrows to do we actually have?" We all struggle with procrastination. And while we all may procrastinate, not everyone is a procrastinator. In this episode, we explore the negative consequences of procrastination, the driving force behind it and how you can be a non-procrastinator (or what author Steven Pressfield calls a "Pro") instead of a procrastinator (an "Amateur")

As coaches, one of our main responsibilities is to help others learn from the many, many mistakes we have made over the years (even decades). In this episode, we talk about the 3 things each of us wish we knew when we started our own fitness journeys. We recap our stories, how we got to where we are and the knowledge we'd share with our younger selves (and with you) to shortcut to long-term success.

Are you a beginner looking to start at the gym, but don't know what to do? Or maybe you've been going at it for a while, but aren't seeing the results you want? In this episode, we nerd out on all things Strength Training. We talk about how our stories and past experiences inform the training programs we write today. We also dive into how you can achieve different goals by manipulating the number of reps & sets, the factors that go into making challenging workouts that will give you amazing results, and how to make the best use of the time you have in the gym.  

"The real voyage of discovery consists not in seeking new landscapes, but in having new eyes." ― Marcel Proust Travel can be one of the most enriching and transformative experiences a person can have. In this episode, we talk about our recent trip to Italy: the highs, the lows, and the many life lessons we learned on this trip as we look back at our journey and on other journeys we have taken together.  

We've all experienced the excitement of starting a new thing. We feel ready. Motivation is high. Goals are in focus. You get off to a great start and are on your way. Suddenly, life happens: Work gets busier, you or your kids get sick, you get injured or you just burn out from extreme over-restriction.  Time to reset, take a break and try something else, right? We're here to tell you 'no', because this is when the real work starts. Whether you are trying to lose weight, trying to get your finances in order or trying to learn something new (job, musical instrument, a different language) - when the progress feels like it's hit a wall, this is the crossroads where you either fall back to where you were before or persevere to a higher level in your life. In this episode, Katie and I chat about what this crossroads looks and feels like, and how to push through those barriers that have been holding your back - maybe your whole life.

In this episode, we are excited to chat with Nick & Hailey Bland - Owners of Bland Family Fitness and a true power couple who help busy parents get fit without giving up carbs, desserts or family dinners. Inside the episode, We talk to the Blands about how working together with your partner can streamline your progress. We also discuss: -The physical and mental challenges of pregnancy and post-partum recovery. -Creating a healthy identity to combat the many health challenges of parenthood. -Setting up your environment to shield you from chaos. and more! A great listen for parents and anyone looking to make sustainable progress. If you'd like to connect with the Blands, follow them on their Instagram account @blandfamilyfitness  

In this episode, we are so fortunate and excited to have a conversation with Coach Ren Jones. Ren is the owner of Fitness Jones Training, where he works exclusively with active midlife women and specializes in helping these women navigate the many challenges of perimenopause and menopause. Inside the episode, Ren tells us about his extraordinary journey of tragedy and triumph that lead him to help others. We also discuss: -The parallels between fitness and finances. -The greatest challenges that women face as they enter perimenopause and menopause. -Lessons he learned on how to overcome dark and turbulent times. This is an episode you don't want to miss, particularly if you are a woman over 35. If you'd like to connect with Ren and the awesome work he is doing, follow the links below: Instagram: @fitnessjonestraining Facebook: Fitness Jones Training. Website: www.fitnessjonestraining.com  

In your fitness journey, you will inevitably and repeatedly come to the same fork in the road: The path to backsliding or the path of resilience.    In this episode, we talk about what those two different paths look like, how to get yourself out of the vicious diet cycle and how to choose the path of resilience by building your emotional intelligence.

"I hate vegetables." "I only lost 1 lb." "I don't have time to do 'x'" Do these phrases sounds familiar? In this episode, we delve into the many ways we allow negative emotions and self-talk to unconsciously sabotage our goals, hopes and dreams. We identify what these self-sabotaging patterns look like and how to use data-driven accountability to overcome these life-long cycles that are holding you back.

In this episode of the Strong & Wellcast, we chat with our very good friend Mike Sasanecki.  Mike is a very fit and busy father of 3 who has an incredible, unbroken streak of practicing nutritional awareness for over a decade. We talk to Mike about what this awareness has done for his health and fitness, how his past weight gain informs his life today and some of the more unpleasant thoughts and feelings we had in common when we weren't in a healthy place mentally or physically.