PODCAST · health
Strong & Wellcast
by James & Katie Tan
Getting fit and healthy is a life-long pursuit that requires a lot more than exercising like crazy or crash dieting to fat loss. Your long-term health and fitness needs to stand on 3 legs of a tripod: Nutrition, Strength Training and Mindset. These are the pillars of what we coach at Akron Strength & Wellness.
Episodes
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Episode 27 - Making Friends With My Body Again: Julie's Menopause Story
What happens when you're doing everything you think you're supposed to do—eating healthy, exercising consistently, even adding more cardio—and your body just stops responding the way it used to? In this episode, we sit down with our client Julie to talk about her experience navigating menopause…
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Episode 26 - What Will Your Kids Remember About You?
Your kids won't remember the number on the scale. They won't remember what size jeans you wore or how many pounds you wanted to lose. They'll remember you. In this episode, we have one of the most important conversations we've ever had: What do we want our daughter to remember about us? We talk...
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Episode 25 - You Don't Have a Metabolism Problem. You're Guessing.
Most mos who are struggling to lose weight aren't lazy, broken, or lacking willpower. They're guessing. In this episode, we dive into the research showing that people consistently underestimate how much they're eating—and why even trained dietitians aren't immune to it. We talk about the hidden...
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Episode 24 - When You Realize Your Health Is Everything
"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...
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Episode 23 - The Simplicity Trap: Simple vs. Easy and How Easy is Earned
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…
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Episode 22 - How to Not Quit by February
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...
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Episode 21 - Our Miscarriage Story: Finding Strength and Support in Loss
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…
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Episode 20 - From Hiding to Radiating: Julie's 145 lbs Transformation
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…
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Episode 19 - Marriage in the Toddler Trenches
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...
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Episode 18 - Drs. Tim & Mike Pavlak - How to Listen to Your Body, Balance Life, and Bet on Yourself
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...
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Episode 17 - Sara & Trista: How a Power Couple Lost 290 Pounds Together and Transformed Their Lives
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...
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Episode 16 - Big Results Through One Focused Goal Per Week
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:...
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Episode 15 - When You're the Heaviest You've Ever Been...
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...
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Episode 14 - Chasing More: A Marathon Story for Moms with Big Dreams
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...
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Episode 13 - The Importance of Daily Rituals for your Well-Being
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...
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Episode 12 - Anxiety Among Kids & Parents and The Power of Compassionate Goal-Setting
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...
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Episode 11 - Waiting Yourself to Death
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...
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Episode 10 - 3 Things We Wished We Knew When We Started Our Fitness Journey
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...
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Episode 9 - How We Strength Train for Your Best Results
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...
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Episode 8 - Life Lessons Learned from Traveling
"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...
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Episode 7 - The Real Work Starts When Your Progress Stalls
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...
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Episode 6 - Nick & Hailey Bland - Navigating your Fitness through the Challenges of Parenthood
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...
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Episode 5 - Ren Jones and the Consistent Experiment in Resiliency
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...
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Episode 4 - Avoid Backsliding by Building Your Emotional Intelligence
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…
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Episode 3 - Rewire Your Brain from Feelings to Facts
"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…
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Episode 2 - The Power of Awareness with our Friend Mike
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...
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ABOUT THIS SHOW
Getting fit and healthy is a life-long pursuit that requires a lot more than exercising like crazy or crash dieting to fat loss. Your long-term health and fitness needs to stand on 3 legs of a tripod: Nutrition, Strength Training and Mindset. These are the pillars of what we coach at Akron Strength & Wellness.
HOSTED BY
James & Katie Tan
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Frequently Asked Questions
How many episodes does Strong & Wellcast have?
Strong & Wellcast currently has 27 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Strong & Wellcast about?
Getting fit and healthy is a life-long pursuit that requires a lot more than exercising like crazy or crash dieting to fat loss. Your long-term health and fitness needs to stand on 3 legs of a tripod: Nutrition, Strength Training and Mindset. These are the pillars of what we coach at Akron Strength...
How often does Strong & Wellcast release new episodes?
Strong & Wellcast has 27 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Strong & Wellcast?
You can listen to Strong & Wellcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Strong & Wellcast?
Strong & Wellcast is created and hosted by James & Katie Tan.
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