Exhale

Episode 17 | Becoming Who You Already AreIn this episode of Exhale, I sit down with Mary from Love Your SELFie Studio for an honest, heart-centered conversation about identity, confidence, and what it really means to become who you already are.We talk about building spaces where women feel seen and safe, the quiet power of self-belief, and how growth doesn’t always look loud or polished. This conversation is about peeling back expectations, letting go of comparison, and learning to trust the woman you’re becoming... right where you are.If you’ve ever felt the pull to soften, to show up more fully as yourself, or to create something that truly serves others, this episode is for you.Take a breath. You’re allowed to become... without striving.🎙️ New episodes of Exhale invite you into conversations around faith, nervous system regulation, identity, and embodied strength.

After disappearing for over a month, I’m finally sharing the full story of what happened — the emergency microdiscectomy surgery, the pain, the fear, the healing, and everything in between.My producer turned the mic on me this week and asked all the questions you’ve been wondering.Where have I been?What really happened?How am I healing?And… am I alive? 👀This episode is raw, honest, and filled with the truth behind the pause — but also the gratitude, the growth, and the joy I’ve found through it all.If you’re healing, hurting, or just trying to exhale again… this one’s for you.Welcome back to the Exhale Podcast.Hosted by Sonya Stoeckert.💛 Faith. Fitness. Neuroscience. Healing.💛 Listen, breathe, exhale.

Episode 14: Awake for the WordIn this episode, I get real about my upbringing in the church, the experiences that shaped my beliefs, and where I stand in my faith today. Recorded from the swing chair at the beautiful Love Yourself Selfie Studio, I’m joined (off-camera but very much present) by my producer Mike.Religion is a hot topic right now, but I want to be clear—I’m a Jesus follower, bottom line. In this conversation, I share my perspective on religion, what I call “my view of the truth,” and reflect on how faith continues to guide me.I also dive into one of my favorite Bible stories—the woman who welcomed a man into her tent, fed him, let him rest, and then drove a tent peg through him when she realized he intended harm to her people. To me, she represents what it means to be a true warrior for God.This episode is about honesty, conviction, and what it looks like to stay awake for the Word in today’s world.

Step into stillness with Walking in Your Worth. a guided walking meditation designed to calm your mind, reset your nervous system, and help you embody confidence with every step. Through visualization and gentle hypnosis, you’ll shift into a relaxed state where your thoughts slow down and your spirit aligns with peace. Put your headphones on, move your body, and let this practice remind you of the worth you already carry.

In this episode of Exhale Podcast, I’m back at the Love Your SELFie Studio 📸 with my girl Carolyn 💪🏽 — yes, she’s a return guest! We’re diving into how to stay satisfied with food without overcomplicating it.From roasting the old-school food pyramid 🍕🥦 to breaking down real-life nutrition tips for single moms, stay-at-home moms, and busy women everywhere — this one is full of laughs, truth bombs, and simple hacks to make healthy eating doable.We’ll cover:✨ Quick mom-approved meals that actually satisfy✨ How to stop finishing your kids’ snacks (Goldfish, I’m looking at you 🐟)✨ Protein talk for women who lift✨ Budget-friendly grocery hacks✨ Why “perfect” nutrition is a myth moms don’t needIf you’ve ever felt overwhelmed by food rules or confused by the plate vs. pyramid debate, this episode is for you. Let’s simplify nutrition, stay satisfied, and breathe a little easier. 💛

Spotlight at Love Your Selfie Studio—where every backdrop is handmade, every vibe is bold, and confidence reigns. Huge thanks to Mary, the woman-led visionary behind this interactive playground of props, ring lights, and fearless content creation. Let’s just say… I left feeling legendary.https://loveyourselfiestudio.com/

This episode is for every woman who's ever felt stuck in her own mind after surviving abuse.I opened up about the dark reality of walking through narcissistic abuse and domestic violence — and how powerlifting became her outlet to move the pain out of her body and reclaim her strength. But this isn’t just about barbells and weight plates — it’s about the healing that can only come from God. 💔➡️💪🏽🕊️Recorded just days before my upcoming powerlifting meet at Showcase Strength and Fitness in North Port, Florida, I sit down with my producer-turned-cohost to talk about the deeper “why” behind training, and how lifting has helped me process and rise from what was meant to break me.We also dive into the lighter side — sharing Disney trip stories, ride recaps, and what it’s been like taking a short break from uploading episodes to prioritize family and rest.This one is vulnerable, funny, and full of truth. You are not alone in your healing — and you are never too far gone for God to redeem your story.If you or someone you know is experiencing domestic violence, please know that help is available.📞 National Domestic Violence Hotline1-800-799-SAFE (7233)💻 www.thehotline.org

Reclaiming Health at 41 | Sarah’s Powerful Transformation with Primal BodIn this episode of Exhale, I sit down with Sarah—Primal Bod client, health advocate, and total inspiration. At 41, Sarah made the bold decision to take back her health and share her journey publicly to help other women do the same. We talk about what makes this program different, the mindset shifts that led to true transformation, and why it's never too late to become the strongest version of yourself.Get ready to feel empowered, seen, and motivated to take that next step in your own journey.🔗 Learn more about Primal Bod: 📸 Follow Sarah IG: spierce1001🎙 Subscribe to the podcast for more stories of faith, fitness & fierce transformation.

Exhale - Walking Meditation 7: Take Up Space 🌬️✨You are not too much.You are not in the way.You are worthy of space—physically, emotionally, spiritually.In this walking guided meditation, we explore the sacred practice of taking up space—in your body, in your breath, and in your life. Whether you’ve felt unseen, overlooked, or disconnected, this meditation will walk you back to your safe space—a place of grounding, prayer, and presence.This episode holds space for both your personal healing and collective hope. With each step, you’ll be invited to remember who you are, reconnect with God, and let your nervous system exhale.Blending faith, fitness, and neuroscience, this 10+ minute meditation activates the parts of your brain that help regulate stress, calm your thoughts, and strengthen self-worth.🎧 Best experienced while walking mindfully🧠 Includes breathwork, visual storytelling, and nervous system support🙏 Now streaming on YouTube + SpotifyTake up space.Breathe deep.Exhale.#WalkingMeditation #ExhalePodcast #FaithFitnessNeuroscience #GuidedMeditation #TakeUpSpace #StartYourWeekRight #MindBodySoul

🎙️ Episode 10 – Pregnancy SolutionsIn this heartfelt episode of Exhale, Sonya sits down with Melissa Gordon to talk about her powerful role at Pregnancy Solutions, a faith-based organization serving women and families across North Port, Port Charlotte, and Venice, Florida.Melissa opens up about what it means to meet women in their most vulnerable moments—with truth, grace, and unwavering compassion. From offering practical support to creating a safe, judgment-free space, she shares the heart behind the mission and how God is moving through this life-affirming work.Whether you’ve walked through an unexpected pregnancy, know someone who has, or simply want to make a difference—this episode will leave you inspired and equipped.🔗 Learn more or get involved: https://pregnancysolutions.org📍 Sponsored by Fusion Cantina in Port Charlotte—thank you for fueling this conversation and our community.

Welcome to Exhale - Walking Guided Meditation 6: Surrender 🌿In this 10+ minute walking meditation, we focus on letting go of what no longer serves us and stepping into a deeper sense of gratitude, patience, and worth. This episode is dedicated to anyone walking through a season of release—learning to surrender control, trust the process, and remember who they truly are.Blending faith, fitness, and neuroscience, this guided experience begins with grounding breathwork and mindful awareness, followed by a powerful story meditation set in a vivid, symbolic forest. You’ll walk, imagine, breathe, and reconnect—mind, body, and spirit.Whether you're walking through your neighborhood, a trail, or simply moving with intention, this practice will help you find peace in the present and power in your surrender.🎧 Best experienced while walking outdoors🙏 Subscribe for bi-weekly guided meditations & soul conversations🌬️ Let go. Walk free. Exhale.

🎙️ Episode 9 – The Talent 🎙️The Heart Behind Exhale: Sonya’s StoryIn this special episode of The Talent | Exhale Podcast, we flip the script! My incredible producer, Mike Imbasciani, steps in as host and interviews me, Sonya Stoeckert—creator of the Exhale Podcast, fitness coach, faith-filled mom, and neuroscience enthusiast.For the first time, I open up about the heart and vision behind Exhale—why I started this podcast, what fuels my passion for healing and connection, and how my own journey through faith, fitness, and storytelling has shaped every episode.This one’s personal, raw, and full of purpose. Whether you're new here or have followed from the beginning, this behind-the-scenes conversation will help you understand the soul of Exhale—and why we're just getting started.✨ Subscribe, rate, and share if this episode speaks to you. Your support helps us breathe life into more stories that matter.

🎙️ Exhale – Episode 8: Surrender and Celebrate Recoverywith Pastor Dave GordonAre you tired of carrying pain, shame, or secret struggles on your own?In this episode, we’re talking all about Celebrate Recovery (CR)—a Christ-centered, safe, and powerful space to heal from hurts, habits, and hang-ups. Whether you're battling addiction, anxiety, grief, perfectionism, control, or anything in between... this group is for YOU.Pastor Dave Gordon, the passionate leader of our Thursday night CR group, joins me to share what happens when you surrender your story to God and begin the journey to healing.💛 There is freedom on the other side of your first step.💒 You are not alone—and you are not too far gone.🎉 You are invited.https://www.myawaken.church

🎙️ Episode 7: You Are Not Alone | Lisa Rowe – Rooted Therapies & Support After AbortionIn this powerful and compassionate episode of Exhale, I sit down with Lisa Rowe, licensed social worker, trauma therapist, and leader with Support After Abortion and Rooted Therapies. Together, we open up a space for honest, healing conversation around the emotional and psychological impact of abortion—one that affects more people than we realize.This episode is not about politics or opinions—it’s about people. It’s for the woman carrying silent grief, the one who wonders if peace is possible, and the person who feels stuck in shame. Lisa shares real insight from her years of therapeutic work, offers tools for healing, and reminds every listener that you are not alone—and you are not your past.Whether you're personally impacted or want to better support someone you love, this conversation will leave you with hope, clarity, and encouragement to live fully in the present.🎧 Listen now and take a deep breath. Healing begins here.Watch on YouTube | Listen on Spotify & Apple PodcastsConnect with Lisa Rowe:🌱 @rootedtherapies🤍 supportafterabortion.com

Exhale - Walking Meditation 4 - Your Friend GraceMeet your new bestie—Grace. She’s always there, ready to catch you when you stumble, remind you that you’re enough, and wrap you up in kindness. This fun, feel-good walking guided meditation will help you let go of the pressure, take a deep breath, and soak in the love and ease you truly deserve. Exhale the doubt, inhale the grace—she’s got youLike, Subscribe, Comment, and Follow! IG: https://www.instagram.com/fit_yogi_mom/

🎙️ A True Mommy Makeover | Exhale Podcast 🎙️New Episode with Carolyn FrandsenThis episode is packed with double the trainers, double the knowledge, and double the fun! Carolyn and I—both personal trainers—sat down for an incredible conversation about fitness, motherhood, and the power of transformation.Carolyn’s journey is nothing short of inspiring. From starting her weight loss journey in a garage gym, hesitant to step into a fitness facility, to becoming a powerlifter and personal trainer, she’s proof that strength is built inside and out. We talk about the realities of balancing fitness, family, and personal growth, and this episode is FULL of tips from two trainers who know what it takes to make sustainable changes.At 1 hour and 30 minutes long, this is a deep dive into everything from training techniques, mindset shifts, and the challenges of early motherhood and marriage—all with plenty of laughs along the way. If you're a mom, a fitness lover, or someone looking for real, honest motivation, this one's for you!Hit play and join us for a raw, empowering, and knowledge-packed conversation! 💪🔥🔗 Listen now on Spotify & YouTube!

Episode 4: Unbeatable BeautyExhale by Sonya Stoeckert – New Episode with Patricia SimonidesPatricia’s story is a testament to resilience, faith, and personal transformation. After losing 140 pounds, she didn’t just change physically—she rebuilt her life with strength, discipline, and faith. Now a bodybuilding competitor and medalist, Patricia continues to push past limits, proving that true power comes from within.In this episode of Exhale by Sonya Stoeckert, we dive into:💪 Her journey from extreme weight loss to stepping on a bodybuilding stage🌎 Moving to America from at 21 and creating a new life💔 Healing after an unexpected heartbreak and choosing growth🧠 The role of faith, neuroscience, and fitness in her confidence and successPatricia’s story will inspire you to embrace challenges, trust the process, and step into your strength. No matter where you are in your journey, this episode is a reminder that transformation is always possible.Listen now on Spotify & YouTube!IG: @unbeatable.beauty

Exhale - Walking Meditation 5 - Judgemental PigeonStep into this lighthearted yet grounding walking meditation, where mindfulness meets the unshakable confidence of a judgmental pigeon. 🐦✨As you walk, channel the pigeon’s energy—observant, unapologetic, and completely unbothered by the world’s chaos. This guided meditation will help you:✔️ Walk with purpose and confidence✔️ Release self-doubt and embrace presence✔️ Find humor and lightness in mindfulnessPerfect for city strolls, park walks, or anytime you need a boost of bold, pigeon-like awareness. Let’s strut with intention! 🏙️🚶‍♀️🔔 Don’t forget to like, subscribe, and share this with someone who needs a little pigeon wisdom in their life! 🕊️Follow on IG: fit_yogi_mom

Episode 3: CornerstoneExhale by Sonya Stoeckert – New Episode with Brittney StrandCornerstone – A conversation about faith, family, and the foundation that holds it all together. In this episode of Exhale by Sonya Stoeckert, I sit down with Brittany, a powerhouse in real estate, fitness, and faith. We talk about resilience, love, and how God has been the cornerstone in her journey—from heartbreak to healing, from struggle to strength. Join us as we dive into growth, grace, and the beauty of building a life rooted in faith.Listen now on Spotify & YouTube!IG: @itsbrittanystrand

Exhale - Episode 2 - Fans OnlyExhale by Sonya Stoeckert – New Episode with Jamie, The Girl Next DoorIn this episode of Exhale, I sit down with my dear friend Jamie, the soul behind Goddess Next Door. We dive deep into what it truly means to connect with yourself—mind, body, and soul. From embracing life’s challenges with grace to finding beauty in the everyday, Jamie shares her heart in the most authentic way. This conversation feels like a breath of fresh air—raw, real, and full of the kind of wisdom that speaks straight to your spirit.Take a moment, breathe, and tune in. Your heart will thank you. 💛Listen now on Spotify & YouTube!IG: goddess_next_door

Episode 1: Rebuilding Confidence and Hope After Domestic Violence In this heartfelt and inspiring debut episode of Exhale by Sonya Stoeckert, we sit down with Debbie Paluski, a resilient Mother, Cosmetologist, Travel Agent and woman of faith, to explore her journey as a domestic violence survivor. Debbie shares how she rebuilt her life with courage and self-respect, found hope in her faith, and rediscovered joy in her personal and professional life. Join us for an honest conversation about healing, self-confidence, and navigating the path to healthy relationships. Whether you’re seeking encouragement, empowerment, or a sense of connection, this episode is a must-listen. Tune in to start your journey of healing and transformation. IG: fit_yogi_mom Domestic Violence Hotline: 1-800-799-7233 Care Inc. 941-639-5499 (Charlotte County) SPARCC  941-429-3720 (Sarasota County)

Exhale - Walking Meditation 3 - Own Your Crown A NEW series with a Podcast coming soon! Take a walk with me—literally! This guided walking meditation blends mindfulness and movement to help you ground your thoughts, calm your spirit, and boost your mental health.  Like, Subscribe, Comment, and Follow! IG: fit_yogi_mom

Exhale - Walking Meditation 2 - Confidence... One Step at a Time Take a walk with me—literally! This guided walking meditation blends mindfulness and movement to help you ground your thoughts, calm your spirit, and boost your mental health.  Like, Subscribe, Comment, and Follow! IG: fit_yogi_mom

Exhale - Walking Meditation 1 - Don’t walk… Strut A NEW series with a Podcast coming soon! Take a walk with me—literally! This guided walking meditation blends mindfulness and movement to help you ground your thoughts, calm your spirit, and boost your mental health.  Like, Subscribe, Comment, and Follow! IG: fit_yogi_mom