Strong & Wellcast

Most mos who are struggling to lose weight aren't lazy, broken, or lacking willpower. They're guessing. In this episode, we dive into the research showing that people consistently underestimate how much they're eating—and why even trained dietitians aren't immune to it. We talk about the hidden calories that sneak into busy moms' lives, the psychology behind why so many people avoid tracking their...

"I just want to feel normal again..." Right now, Katie is in a tough pregnancy season — dealing with all-day morning sickness and just trying to feel somewhat normal. And it's made us realize something we've said for years… but are now actually feeling: Your health really is everything. We talk honestly about what happens when your health is off — how it impacts your energy, your patience, your re...

If you've ever looked at someone who "has it all together" health-wise and thought "why can't I just do what they do?" — this episode is going to reframe everything. The truth is: the people who show up consistently aren't doing something effortless. They've just stopped waiting for it to feel easy before they show up. There's a massive difference between those two things — and the fitness industr...

Most goals don't fail because people are lazy or unmotivated. They fail because the goals were never clear — and they were never built to last. In this episode, we break down why so many people quit on their goals by February and what actually helps progress stick long-term. We talk about the science of goal setting, the dangers of short-term thinking, and why the goals worth chasing are the ones...

Two weeks ago, we had our second miscarriage. And as hard as it is to talk about, we decided to sit down and record this conversation —  because hearing others share their stories helped us feel less alone after both our first and second loss. In this episode, we talk openly about how each of us has processed it — the emotions, the physical side, the grief that sneaks up in unexpected ways, and ho...

When Julie Arnold started her journey, she was 343 pounds, in pain, hiding from photos, and struggling to keep up with her daughter. Today, after 3 years of steady, sustainable effort, Julie has lost over 145 pounds —and gained something even more powerful: her voice, her confidence, and her pride. In this raw and inspiring episode, Julie joins us to talk about: What finally pushed her to take tha...

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...

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 act...

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 cha...

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, person...

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 cul...

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 t...

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.

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...

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 conse...

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 succes...

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...

"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 toge...

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...

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-par...

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...

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.

"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 yo...

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 f...