Strong & Wellcast

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.

Episode 19 - Marriage in the Toddler Trenches 09/06/2025

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 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 /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/38112385

Episode 18 - Drs. Tim & Mike Pavlak - How to Listen to Your Body, Balance Life, and Bet on Yourself 08/24/2025

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 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. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/37937730

Episode 17 - Sara & Trista: How a Power Couple Lost 290 Pounds Together and Transformed Their Lives 08/13/2025

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 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. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/37806575

Episode 16 - Big Results Through One Focused Goal Per Week 07/03/2025

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: 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 /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/37271475

Episode 15 - When You're the Heaviest You've Ever Been... 06/09/2025

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 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. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/36926925

Episode 14 - Chasing More: A Marathon Story for Moms with Big Dreams 05/22/2025

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 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. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/36664925

Episode 13 - The Importance of Daily Rituals for your Well-Being 03/13/2025

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 fitness and nutrition. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/35670140

Episode 12 - Anxiety Among Kids & Parents and The Power of Compassionate Goal-Setting 02/10/2025

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 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 /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/35226975

Episode 11 - Waiting Yourself to Death 10/24/2024

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 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") /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/33605497

Episode 10 - 3 Things We Wished We Knew When We Started Our Fitness Journey 08/23/2024

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 are and the knowledge we'd share with our younger selves (and with you) to shortcut to long-term success. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/32715927

Episode 9 - How We Strength Train for Your Best Results 07/19/2024

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 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. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/32220382

Episode 8 - Life Lessons Learned from Traveling 06/21/2024

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 lessons we learned on this trip as we look back at our journey and on other journeys we have taken together. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/31836867

Episode 7 - The Real Work Starts When Your Progress Stalls 05/24/2024

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 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. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/31308652

Episode 6 - Nick & Hailey Bland - Navigating your Fitness through the Challenges of Parenthood 05/06/2024

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 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 /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/31164042

Episode 5 - Ren Jones and the Consistent Experiment in Resiliency 04/25/2024

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 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: Facebook: Website: /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/30984018

Episode 4 - Avoid Backsliding by Building Your Emotional Intelligence 04/13/2024

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 of resilience by building your emotional intelligence. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/30807518

Episode 3 - Rewire Your Brain from Feelings to Facts 03/22/2024

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 look like and how to use data-driven accountability to overcome these life-long cycles that are holding you back. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/30497283

Episode 2 - The Power of Awareness with our Friend Mike 03/08/2024

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 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. /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/30291878

Episode 1 - The 3 Legs of the Fitness Tripod 02/26/2024

Episode 1 - The 3 Legs of the Fitness Tripod /episode/index/show/72788cd2-622c-442b-9e9b-6f3686419f4b/id/30122528

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