Stronger Than Your Boyfriend

Today, we have Doctor of Occupational Therapy specializing in pelvic health, Courtney Trocinski on the podcast. Courtney is also a birth doula, and founder of OWN Your Pelvic Health, a women’s pelvic health clinic in Denver, Colorado. She works with women throughout the lifespan, with an emphasis on care during fertility, pregnancy, and postpartum years. In addition to clinical work, Courtney has...

On today’s episode of the podcast, we’re asking: “Is chasing a number keeping you stuck?” Don’t get us wrong, we love data and measurable results. Numbers can be incredibly helpful, but they can also hold you back. It’s not the numbers themselves that are the problem, it’s how you relate to them. This episode will help you reframe which numbers truly matter and what they actually mean for you. In...

Today, we have Danny Neifert, the founder of Skin Harmonics (Heather's favorite local skin care brand). She’s here to talk about her healing journey and why natural skincare matters.  Danny was born on a remote Native American Indian reservation in the southwest where she spent the first part of her life which sparked a deep appreciation for nature and its offerings. She discovered aromathera...

Today we’re discussing the dark side of the fitness industry: how it profits off your insecurities. The health and fitness industry is worth $115 billion, and what’s not talked about enough is how much of that money is made by making people feel like they’re not good enough. We love fitness and health, but the problem is that a lot of what’s being sold is manipulation. So how do you know when you’...

On today’s episode of the podcast, we talk about weight loss vs fat loss and why they aren’t the same. People are still focused on losing weight and hung up on the numbers on the sale, but we’re here to tell you why weight loss is not the answer. We get it, we live in a culture and go to doctors that will tell people that they need to lose weight to be healthy. We’re here to tell you why this actu...

On today’s episode of the podcast, we dispel the myth that every workout needs to wreck you. Most people think they need to be exhausted and barely able to walk out of a workout to have it count, but that’s actually not healthy for you. We discuss what a good workout actually is. Then we discuss what sustainable fitness actually is, and signs that your workout routine could be doing more harm than...

Today, we discuss which is better for fat loss: cardio or strength training. Spoiler alert: cardio is not the most sustainable or effective fat loss tool. We get into the science behind why, which includes a conversation about metabolism and adaptation. Then we discuss why strength training is a better choice for fat loss and why. We go over the common mistakes people make when they want to lose f...

This week we talk about HRV or heart rate variability. HRV is the change in time intervals between your consecutive heartbeats. We are going to discuss how HRV happens in the body, what it tells us about our health, and what affects HRV.  In this Episode, We Discuss:  Why Heart Rate Variability (HRV) Is Getting So Much Attention What Is Heart Rate Variability (HRV)? Why Is Heart Rate Variability I...

Tired of program hopping? This week’s episode of the podcast is all about how to stick with a workout routine. We’ve all done it: you get hyped on a new workout program and crush it the first couple of weeks, and then life hits, motivation dips, and then there’s the fall out. Then you find the next routine a few months later. However, progress only happens when you stick to a boring, affective, fo...

On today’s episode of the podcast, we are going over the 5 questions you need to ask yourself before starting another diet. First, we go over what diet can mean. Diet can simply mean the way you eat, or it could be used to refer to some sort of calorie restriction. Then, we go over the (speculated) oppressive origins of dieting, and lay out the essential questions you need to ask yourself before y...

In this episode of the podcast, we ask the question: “Are squats and deadlifts essential in a strength training routine?” The short answer is yes—but not in the way you might think. Squats and hinges are part of the eight foundational movement patterns in strength training. These movements are considered foundational because they can be loaded heavily and are compound movements that engage the ent...

On today’s episode of the podcast, we talk about listening to your body. Listening to your body is advice we  give our clients all the time, but what do we mean by that and how do we do it? Our body is always talking to us, we just need to understand its language, which takes effort and discipline.  We discuss the various ways to listen to your body, and tools to help you regain that connection. ...

This week on the podcast, we are talking about stretching, why alone it is not enough, and some common misconceptions about stretching. In this episode, we break down the difference between flexibility and mobility, and why mobility, strength through full range of motion, matters more than just reaching a stretch. We explore when stretching is helpful, when it might backfire, and how breathwork is...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast! Question 1: Any tips on cutting while maintaining muscle? How much do you cut back for and how long? Question 2: What are your opinions on supersets? Question 3: If you’re in a deficit, do you track your workout for the day to gain calories back in your “budget”? Would you do it one way for a...

This episode of the podcast is about breathing and bracing — the two foundational techniques that are essential for both movement quality and injury prevention. We discuss how your breath and core work together in every lift, why bracing is key for stability, and how techniques like diaphragmatic breathing and the Valsalva maneuver support heavy lifting. We also break down the difference between b...

On today’s episode of the podcast, we’re diving into one of the most researched and effective supplements out there: creatine. If you’re lifting weights, supporting brain health, or just aiming to age well, creatine might be a supplement you should consider taking. We break down what creatine actually is, and the most common forms you’ll see on the market. We also talk through creatine myths. Tune...

This episode of today’s podcast is all about aging well. You can’t turn back the wheel of time, but you can feel and look good for the overwhelming majority of your life. This episode goes over eating, skincare, and fitness tips to help you age vibrantly.  In this episode, we discuss: Can You Reverse Aging? How to Slow Down Aging Nutrition Tips for Aging Well Skin Care Tips for Healthy Aging Fitne...

Today on the podcast, we interview Liz Rodriguez. She is a health and fitness coach specializing in helping women in their 40s navigate fitness, nutrition, and wellness with a smarter, more sustainable approach. With nearly two decades of experience in the industry, Liz has worked with women who have spent years following intense workout routines, restrictive diets, and all-or-nothing fitness plan...

Today, on the podcast we discuss different peptide therapies for injury, performance, health, and body composition. In this episode, we break down the science, safety, and real-world applications of peptide therapy for injury recovery, muscle growth, metabolism, and more. We also share personal experiences, dive into FDA regulations, and discuss where peptide therapy is headed. Tune in to learn if...

Today, we’re talking about morning vs. evening workouts. We break down the pros and cons of both, what the science says, and ultimately emphasize that the best time for you to workout is whenever you can be the most consistent. Tune in to hear more on the research, and practical tips to help you decide what works best for your body and lifestyle to help you build a routine that sticks. In this epi...

This week on the podcast, we explore how mindfulness can rewire your brain, boost your mental and physical health, and help you move through life with more clarity and ease. We’ll break down common misconceptions about mindfulness practices, the science behind why mindfulness and exercise are game-changers for mental well-being, and how simple daily practices can make a huge impact. From improving...

Today on the podcast, we dive into inflammation. It’s a current buzzword in the health and wellness space, even though most people don’t actually understand what inflammation is. Today, we go over the science of what it is, the causes you may or may not know, understanding chronic inflammation, and things you can do to reduce inflammation in your body.  In This Episode, we Discuss: Is Inflammation...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast! Question 1: What are some good ways to get back into working out after taking some time off? I'm struggling with motivation.  Question 2: It's cold and flu season. If I'm sick, should I just be doing mobility days instead of full workouts? Question 3: Should I avoid incorporati...

Today’s episode of the podcast is all about the mind-muscle connection. The mind-muscle connection is the conscious and deliberate focus on engaging specific muscles during an exercise. Research suggests that directing attention to a muscle during exercise can improve activation and performance. We discuss how focusing on the mind-muscle connection maximizes strength gains. Then, we talk about dev...

From Humanoids to Hot Girl Walks... In this week’s episode, we dive into why walking is one of the simplest yet most powerful forms of exercise. Walking increases NEAT (daily movement) without high-impact stress, supports joint health, and even reduces the risk of liver disease. We talk about how walking improves cardiovascular health and circulation that aids in lymphatic movement and reducing sw...