StrongHer Sessions with Vanessa and Kate

Unconditional Love vs. Safe Love: How to Love Deeply Without Losing Yourself Unconditional love is often romanticized as limitless tolerance, endless sacrifice, and unwavering endurance. But is that actually healthy? In this powerful episode of StrongHer Sessions , Vanessa and Kate challenge one of the most misunderstood ideas about love and introduce a transformative reframe: safe love . If you’v...

Love in Friendships: The Strongest Love Stories Aren’t Always Romantic Most conversations about love focus on romance. But what about the love that shapes us just as deeply — friendship? In this episode of StrongHer Sessions , Vanessa and Kate explore non-romantic love and why friendship can be one of the most powerful, transformative, and heartbreaking forms of connection we experience. From chil...

Most of us were taught to believe love is something that happens to us—intense, emotional, and often unpredictable. But what if real love isn’t a feeling at all… what if it’s a conscious, daily choice ? In this powerful episode of Strong Her Sessions , Vanessa and Kate dismantle the myths surrounding love and expose how love is often distorted into control, manipulation, or emotional leverage—espe...

In this episode of StrongHer Sessions , Vanessa and Kate dive into a topic so many women quietly struggle with: how to truly celebrate who you are without using self-love as a reason to stay stuck. Building on last week’s conversation about foundations and moral codes, this episode explores the tension between acceptance and growth — especially in a world that sends constant mixed messages about b...

In this episode of StrongHer Sessions , Vanessa and Kate explore what it means to build a solid personal foundation by clarifying your core values and creating a personal moral code. They talk about how understanding what truly matters to you can shift the way you make decisions, set boundaries, and show up in your relationships. Through personal stories and honest reflection, they unpack the diff...

In this episode of StrongHer Sessions , Vanessa and Kate unpack goal-setting in a way that feels more honest, intentional, and sustainable — especially for women who are tired of the pressure of “new year, new you.” Instead of focusing on resolutions or rigid outcomes, they explore how intention-based goal-setting can create clarity without burnout. Through personal stories and real-life examples,...

In this episode of StrongHer Sessions, Vanessa and Kate dive into the often overlooked necessity of rest. They explore the guilt associated with taking time for oneself and challenge the notion that rest must be earned. Through personal anecdotes and insights from Elise Loehnen's book, "On Our Best Behavior," they discuss the different types of exhaustion and the importance of settin...

In this episode of Stronger Sessions, Vanessa and Kate explore the transformative power of setting intentions over resolutions. They share personal stories and insights on how choosing a single word can guide you through the year, offering flexibility and growth without the pressure of perfection. Join them as they discuss the importance of aligning with your true self and how intentions can be a...

In this episode, we dive into the complexities and lessons of 2025, exploring both the challenges and the magic that defined the year. We discuss the importance of healing, the realization that strength isn't about pouring from an empty cup, and the profound understanding that our stories are more than just survival. Join us as we conclude our journey through the glorious chaos of 2025 and set...

In this episode of Strong Her Sessions, Vanessa and Kate dive into the complexities of holiday traditions and the pressures they bring. They explore the emotional weight of maintaining family customs, the art of blending new traditions, and the importance of letting go of perfection. Join them as they discuss how to create a holiday season that truly reflects who you are today, rather than who you...

In this heartfelt episode of "Stronger Sessions," Vanessa and Kate dive into the complexities of holiday traditions and the emotional weight they often carry. From nostalgic Thanksgiving memories to the pressures of maintaining old customs, they explore the importance of letting go of guilt and embracing new, nourishing traditions. Join them as they share personal stories, discuss the jo...

In this episode, Vanessa and Kate explore the multifaceted nature of confidence, discussing how it evolves with age, the importance of self-worth, and the role of community in fostering a strong sense of self. They share personal stories and insights on how to build and maintain confidence, especially in the face of external challenges. The conversation emphasizes the significance of modeling conf...

The conversation explores the shift from hustle culture to a more balanced approach to life, emphasizing the importance of rest, self-trust, and redefining personal worth beyond productivity. Takeaways We've been conditioned to equate worth with productivity. When we rest, we're actually unlearning hustle culture. Guilt around rest can transform into a sense of power. The new flex is being...

In this engaging conversation, Kate and Vanessa explore the themes of aging, self-expression, and personal growth. They discuss the challenges and joys of navigating style and beauty as they age, emphasizing the importance of self-acceptance and confidence. The conversation touches on skincare myths, the influence of Hollywood on beauty standards, and the power of reinvention after 35. Ultimately,...

Disclaimer:  The content of this episode addresses sensitive topics related to religious trauma and personal autonomy. The views expressed are personal opinions and experiences of the speakers and do not represent professional advice. Listener discretion is advised, especially for those who may find these topics triggering. We encourage listeners to seek professional support if needed. In this epi...

In this episode of Strong Her Sessions, hosts Kate and Vanessa delve into the complex world of nostalgia. They explore how seemingly innocent memories can sometimes trigger deeper emotions and past traumas. From childhood toys to fashion trends, they discuss the dual nature of nostalgia—its ability to comfort and its potential to haunt. Join them as they share personal stories, reflect on the ghos...

In this episode of Stronger Sessions, Vanessa and Kate delve into the challenges of "Body After Burnout." They explore the journey of regaining strength and fitness after experiencing burnout, whether from motherhood, work, or life's demands. Through personal stories and insightful discussions, they highlight the importance of listening to your body, embracing rest, and redefining st...

In this episode, Vanessa and Kate dive deep into the complexities of motherhood, addressing the often unspoken struggles that come with it. They explore the pervasive issue of mom guilt, societal pressures, and the importance of self-care. The conversation highlights the need for open discussions about mental health beyond postpartum experiences, emphasizing that motherhood is a journey filled wit...

In this refreshing episode, we take a break from our usual deep dives to bring you a light-hearted and quick discussion. Perfect for a breather, this episode offers a delightful change of pace, providing a moment of levity amidst our more intense topics. Tune in for a brief yet enjoyable escape! In this refreshing episode, we take a break from our usual deep dives to bring you a light-hearted and...

In this episode of Strong Her Sessions, Vanessa and Kate explore the complexities of healing, resilience, and redefining strength through Vanessa's personal story of her hip replacement and recovery. They discuss the importance of self-compassion, the non-linear nature of healing, and the emotional scars that accompany physical challenges. The conversation emphasizes that setbacks are not fail...

Summary In this episode of Strong Her Sessions, Vanessa and Kate explore the complexities of healing, the importance of being witnessed, and the power of deep listening in relationships. They discuss personal experiences of vulnerability, the role of coaching in navigating chaos, and the significance of self-reflection and journaling. The conversation emphasizes that healing is a messy process and...

In this episode of Stronger Sessions, hosts Kate and Vanessa delve into the complexities of chronic illnesses, particularly autoimmune diseases. They explore the origins of these conditions, including genetic, environmental, and emotional factors. Vanessa shares her personal journey from being a vibrant athlete to facing a debilitating diagnosis of ulcerative colitis. The conversation touches on t...

Episode 3, Part 1 – Chronic Illness, Chronic Strength: Kate’s Story In this episode, Kate opens up about her journey of living with chronic illness and what it means to redefine strength when your body doesn’t always cooperate. She shares the unseen battles, the daily resilience it takes to keep going, and how her perspective on health, fitness, and self-compassion has evolved through it all. As a...

Episode 2: Being a Woman is F*cking Hard (and How We’re Doing It Anyway) In this conversation, Vanessa and Kate get real about the unspoken challenges women face every day—the pressure to hold it all together, the weight of expectations, and the invisible load we carry in silence. From balancing careers and relationships to navigating self-doubt and burnout, being a woman often feels like an uphil...

In the premiere episode of Stronger Sessions, hosts Vanessa and Kate introduce the podcast, focusing on the challenges women face in their lives. We discuss the importance of creating a safe space for women to share their stories, the messy middle of womanhood, and the journey of healing and self-discovery. The conversation emphasizes the need for connection and community, encouraging listeners to...