Episode 16 - Big Results Through One Focused Goal Per Week
Strong & Wellcast
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,...
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Episode 15 - When You're the Heaviest You've Ever Been...
Strong & Wellcast
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...
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Episode 14 - Chasing More: A Marathon Story for Moms with Big Dreams
Strong & Wellcast
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...
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Episode 13 - The Importance of Daily Rituals for your Well-Being
Strong & Wellcast
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.
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Episode 12 - Anxiety Among Kids & Parents and The Power of Compassionate Goal-Setting
Strong & Wellcast
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
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Episode 11 - Waiting Yourself to Death
Strong & Wellcast
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")
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Episode 10 - 3 Things We Wished We Knew When We Started Our Fitness Journey
Strong & Wellcast
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.
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Episode 9 - How We Strength Train for Your Best Results
Strong & Wellcast
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.
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Episode 8 - Life Lessons Learned from Traveling
Strong & Wellcast
“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.
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Episode 7 - The Real Work Starts When Your Progress Stalls
Strong & Wellcast
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) -...
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