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 conversation is about peeling back expectations, letting go of comparison, and learning to trust the woman you’re becoming... right where you are.If you’ve ever felt the pull to soften, to show up more fully as yourself, or to create something that truly serves others, this episode is for you.Take a breath. You’re allowed to become... without striving.🎙️ New episodes of Exhale invite you into conversations around faith, nervous system regulation, identity, and embodied strength.

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 filled with the truth behind the pause — but also the gratitude, the growth, and the joy I’ve found through it all.

If you’re healing, hurting, or just trying to exhale again… this one’s for you.

Welcome back to the Exhale Podcast.
Hosted by Sonya Stoeckert.

💛 Faith. Fitness. Neuroscience. Healing.
💛 Listen, breathe, exhale.

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, bottom line. In this conversation, I share my perspective on religion, what I call “my view of the truth,” and reflect on how faith continues to guide me.

I also dive into one of my favorite Bible stories—the woman who welcomed a man into her tent, fed him, let him rest, and then drove a tent peg through him when she realized he intended harm to her people. To me, she represents what it means to be a true warrior for God.

This episode is about honesty, conviction, and what it looks like to stay awake for the Word in today’s world.

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 worth you already carry.

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, truth bombs, and simple hacks to make healthy eating doable.

We’ll cover:
✨ Quick mom-approved meals that actually satisfy
✨ How to stop finishing your kids’ snacks (Goldfish, I’m looking at you 🐟)
✨ Protein talk for women who lift
✨ Budget-friendly grocery hacks
✨ Why “perfect” nutrition is a myth moms don’t need

If you’ve ever felt overwhelmed by food rules or confused by the plate vs. pyramid debate, this episode is for you. Let’s simplify nutrition, stay satisfied, and breathe a little easier. 💛

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. 💔➡️💪🏽🕊️Recorded just days before my upcoming powerlifting meet at Showcase Strength and Fitness in North Port, Florida, I sit down with my producer-turned-cohost to talk about the deeper “why” behind training, and how lifting has helped me process and rise from what was meant to break me.We also dive into the lighter side — sharing Disney trip stories, ride recaps, and what it’s been like taking a short break from uploading episodes to prioritize family and rest.This one is vulnerable, funny, and full of truth. You are not alone in your healing — and you are never too far gone for God to redeem your story.If you or someone you know is experiencing domestic violence, please know that help is available.📞 National Domestic Violence Hotline1-800-799-SAFE (7233)💻 www.thehotline.org

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 transformation, and why it's never too late to become the strongest version of yourself.

Get ready to feel empowered, seen, and motivated to take that next step in your own journey.

🔗 Learn more about Primal Bod:
📸 Follow Sarah IG: spierce1001
🎙 Subscribe to the podcast for more stories of faith, fitness & fierce transformation.

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 safe space—a place of grounding, prayer, and presence.

This episode holds space for both your personal healing and collective hope. With each step, you’ll be invited to remember who you are, reconnect with God, and let your nervous system exhale.

Blending faith, fitness, and neuroscience, this 10+ minute meditation activates the parts of your brain that help regulate stress, calm your thoughts, and strengthen self-worth.

🎧 Best experienced while walking mindfully
🧠 Includes breathwork, visual storytelling, and nervous system support
🙏 Now streaming on YouTube + Spotify

Take up space.
Breathe deep.
Exhale.

#WalkingMeditation #ExhalePodcast #FaithFitnessNeuroscience #GuidedMeditation #TakeUpSpace #StartYourWeekRight #MindBodySoul

🎙️ 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 compassion. From offering practical support to creating a safe, judgment-free space, she shares the heart behind the mission and how God is moving through this life-affirming work.

Whether you’ve walked through an unexpected pregnancy, know someone who has, or simply want to make a difference—this episode will leave you inspired and equipped.

🔗 Learn more or get involved: https://pregnancysolutions.org
📍 Sponsored by Fusion Cantina in Port Charlotte—thank you for fueling this conversation and our community.