Exhale

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, fitness, and neuroscience, this guided experience begins with grounding breathwork and mindful awareness, followed by a powerful story meditation set in a vivid, symbolic forest. You’ll walk, imagine, breathe, and reconnect—mind, body, and spirit.

Whether you're walking through your neighborhood, a trail, or simply moving with intention, this practice will help you find peace in the present and power in your surrender.

🎧 Best experienced while walking outdoors
🙏 Subscribe for bi-weekly guided meditations & soul conversations
🌬️ Let go. Walk free. Exhale.

🎙️ 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—why I started this podcast, what fuels my passion for healing and connection, and how my own journey through faith, fitness, and storytelling has shaped every episode.This one’s personal, raw, and full of purpose. Whether you're new here or have followed from the beginning, this behind-the-scenes conversation will help you understand the soul of Exhale—and why we're just getting started.✨ Subscribe, rate, and share if this episode speaks to you. Your support helps us breathe life into more stories that matter.

🎙️ 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 between... this group is for YOU.Pastor Dave Gordon, the passionate leader of our Thursday night CR group, joins me to share what happens when you surrender your story to God and begin the journey to healing.

💛 There is freedom on the other side of your first step.

💒 You are not alone—and you are not too far gone.

🎉 You are invited.

https://www.myawaken.church

🎙️ 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 that affects more people than we realize.

This episode is not about politics or opinions—it’s about people. It’s for the woman carrying silent grief, the one who wonders if peace is possible, and the person who feels stuck in shame. Lisa shares real insight from her years of therapeutic work, offers tools for healing, and reminds every listener that you are not alone—and you are not your past.

Whether you're personally impacted or want to better support someone you love, this conversation will leave you with hope, clarity, and encouragement to live fully in the present.

🎧 Listen now and take a deep breath. Healing begins here.

Watch on YouTube | Listen on Spotify & Apple

PodcastsConnect with Lisa Rowe:🌱 @rootedtherapies🤍 supportafterabortion.com

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

Like, Subscribe, Comment, and Follow! IG: https://www.instagram.com/fit_yogi_mom/

🎙️ 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 a garage gym, hesitant to step into a fitness facility, to becoming a powerlifter and personal trainer, she’s proof that strength is built inside and out. We talk about the realities of balancing fitness, family, and personal growth, and this episode is FULL of tips from two trainers who know what it takes to make sustainable changes.

At 1 hour and 30 minutes long, this is a deep dive into everything from training techniques, mindset shifts, and the challenges of early motherhood and marriage—all with plenty of laughs along the way. If you're a mom, a fitness lover, or someone looking for real, honest motivation, this one's for you!

Hit play and join us for a raw, empowering, and knowledge-packed conversation! 💪🔥

🔗 Listen now on Spotify & YouTube!

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 power comes from within.

In this episode of Exhale by Sonya Stoeckert, we dive into:💪 Her journey from extreme weight loss to stepping on a bodybuilding stage

🌎 Moving to America from at 21 and creating a new life

💔 Healing after an unexpected heartbreak and choosing growth

🧠 The role of faith, neuroscience, and fitness in her confidence and success

Patricia’s story will inspire you to embrace challenges, trust the process, and step into your strength. No matter where you are in your journey, this episode is a reminder that transformation is always possible.

Listen now on Spotify & YouTube!

IG: @unbeatable.beauty

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 and embrace presence✔️ Find humor and lightness in mindfulness

Perfect for city strolls, park walks, or anytime you need a boost of bold, pigeon-like awareness. Let’s strut with intention! 🏙️🚶‍♀️

🔔 Don’t forget to like, subscribe, and share this with someone who needs a little pigeon wisdom in their life! 🕊️

Follow on IG: fit_yogi_mom

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 to healing, from struggle to strength. Join us as we dive into growth, grace, and the beauty of building a life rooted in faith.Listen now on Spotify & YouTube!IG: @itsbrittanystrand

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 authentic way. This conversation feels like a breath of fresh air—raw, real, and full of the kind of wisdom that speaks straight to your spirit.

Take a moment, breathe, and tune in. Your heart will thank you. 💛

Listen now on Spotify & YouTube!

IG: goddess_next_door