Episode 17 - Sara & Trista: How a Power Couple Lost 290 Pounds Together and Transformed Their Lives
Release Date: 08/13/2025
Episode 19 - Marriage in the Toddler Trenches
Strong & Wellcast
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...
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Episode 18 - Drs. Tim & Mike Pavlak - How to Listen to Your Body, Balance Life, and Bet on Yourself
Strong & Wellcast
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 ...
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Episode 17 - Sara & Trista: How a Power Couple Lost 290 Pounds Together and Transformed Their Lives
Strong & Wellcast
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...
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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.
info_outlineSara 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.
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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.