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 con...

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 fill...

Episode 14: Awake for the Word In 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, bott...

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...

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, t...

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....

Reclaiming Health at 41 | Sarah’s Powerful Transformation with Primal Bod In 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 transfo...

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  saf...

🎙️ Episode 10 –  Pregnancy Solutions In 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 co...

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,...

🎙️ 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—w...

🎙️ Exhale – Episode 8: Surrender and Celebrate Recoverywith Pastor Dave Gordon Are 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 betw...

🎙️ Episode 7: You Are Not Alone | Lisa Rowe – Rooted Therapies & Support After Abortion In 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...

Exhale - Walking Meditation 4 - Your Friend Grace Meet 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 you Lik...

🎙️  A True Mommy Makeover | Exhale Podcast  🎙️ New Episode with Carolyn Frandsen This 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...

Episode 4: Unbeatable Beauty Exhale by Sonya Stoeckert – New Episode with Patricia Simonides Patricia’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 powe...

Exhale - Walking Meditation 5 - Judgemental Pigeon Step 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...

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...

Exhale - Episode 2 - Fans Only Exhale by Sonya Stoeckert – New Episode with Jamie, The Girl Next Door In 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...

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 re...

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