Fuel Your Strength

With the New Year right around the corner, there's been a lot of talk lately about toning. Naturally. It's the time of year when people re-assess their fitness, nutrition, and health in general. And if you hang around in women's fitness spaces, toning will come up. It's not a matter of if, but rather a matter of when.

In this episode, I'm exploring why women use the word toning, what it really means, and the unspoken layers of meaning associated with it. I don't purport to have all the answers, but I'm committed to asking questions that can open up further dialogue around this nuanced topic.

Remember to find the show notes and other episodes on StephGaudreau.com

On this episode:

• The internal battle I have going on in my brain
• What toning actually means
• Myths about strength training
• Why words like toning set women up for unrealistic body ideals
• Why toning has become a gender-specific term

Resources from this episode:

• My talk about women & strength training from AHSNZ 2015
• Join the Harder to Kill Club on Facebook

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In a world of airbrushing and Instagram, today's guest Sarai White keeps it real and accessible. Sarai is helping people get comfortable with getting moving, and breaking down what we perceive as our flaws to love what we see in the mirror every day.

Sarai views exercise as a means of mental therapy, a hobby, and a healthy activity, not as a way to change who you are. She gives women permission to not have to be perfect and uses strength training to show her clients that they are much stronger than they think they are.

Learn about everything from Sarai's philosophy around her social media channels, how to create workout experiences people can replicate, and how she is helping women get strong by lifting some serious weight while shedding the societal and cultural standards. Plus, Sarai is sharing her journey of giving yourself compassion, finding a new normal and prioritizing your health before and after breast cancer.

An open an honest talk about getting back to the things you love by letting go of fear, Sarai is helping her clients get moving and start loving every part of yourself. What are your thoughts on Sarai's story? Let us know in the comments on the episode page!

• Changing the conversation around how women talk to themselves
• The benefits and challenges of lifting weights as a woman
• Forgetting about what other people are thinking and taking your workout outside
• Common mistakes that people make when structuring their training regime
• Getting back to what you love about your body

"I want people to see that your fitness level isn't determined by necessarily any outward physical attributes. You know people can get out on the street and work out even if you don't look like your typical, whatever." (5:59)

"That fueled my passion to begin working with women exclusively. And having a place where we could work out hard, like lift heavy, work out hard and push ourselves, and feel really comfortable." (22:46)

"I always say I don't know how to do anything else, this is what I do. No matter what like any other thing I have thought about doing, it always comes back to this. This is what I am supposed to do so this is what I do." (32:19)

"Everybody's got a street curb. You know you can work out on the street curb, you can work out on the park bench. So no matter what, you can do something." (41:25)

"Just really coming back to the root of why I move, why I do what I can do, and being very grateful for my body to be able to do what it could do helped. And also wanting to be an example for other women" (53:15)

Get Fit With Sarai

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Everyone's health and wellness journey unfolds differently, and the things we choose to focus on first can vary. For me, it was food and movement that came first. Several years later, I finally began to think about what I was putting on my body – my skincare routine – as a piece of the puzzle (especially considering I have endometriosis and I'm more mindful of the products I use now).

In this episode, I'm sharing a bit more about why safer skincare options matter for your health and talking about which product was the first thing I switched. In particular, I'm sharing the three-step sequence I recommend when it comes to prioritizing safer skincare products...because let's face it, most of us aren't independently wealthy and changing everything all at once is a daunting prospect.

Remember to find the show notes and other episodes on StephGaudreau.com

On this episode:

• Why safer skincare matters to health
• How personal care products are regulated
• Greenwashing terms to look out for
• Tips for switching to natural deodorant
• 3 steps to make safer skincare switches in your routine

Resources from this episode:

• Join my Safer Skincare newsletter
• EWG Skin Deep Cosmetics Database
• Think Dirty App
• Join the Harder to Kill Club on Facebook

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Dr. Theresa Larson is a force to be reckoned with and is on a mission to help her clients create their 'new normal'. An IRL friend, author, and inspiring speaker, Theresa works to help people adapt to major life changes, whether good or bad, temporary or permanent, to help better cope and thrive in your new situation.

Theresa is sharing everything about her work with adaptive athletes, how she combined her passions into the job of her dreams, and why she is working to represent the strong women of the world. Advocating for nurturing the roots of your mind, how to cope with the things that happen in your life and ways to combat your invisible wounds, Theresa is helping people stop struggling and start living.

If you are searching for how to overcome nightmare situations to start living your life to the fullest with a resilient mindset and capable body, this episode is for you. Theresa is spreading her empowering message for people with temporary and permanent wounds about how you can learn to slow down, think about how you move and improve your movement patterns in order to create the opportunity for healing.

This episode is all about encouraging physical and mental freedom and taking ownership of your health. How does Theresa's mission and journey inspire you and your goals? Let us know in the comments section!

Trigger Warning - Please know that this episode contains mentions to miscarriage and eating disorders.

• How to manage being an introvert on a day to day basis
• Bringing self-compassion and boundaries into motherhood and health and wellness
• What an adaptive athletes workout and training regime looks like
• Educating people on what it is they can do to relieve their worst symptoms and mindsets
• Overcoming invisible and visible injuries to increase representation of all abilities in the fitness space

"Honestly introversion led me to what I am doing now because it is more energy giving for me, like I let go" (7:36)

"You get so caught up in the work life and you lose sight of like being a real human and being compassionate towards yourself. At least I do, I have." (18:17)

"And the [adpative] athletes come in and they train, and I think honestly we get more from them than we give. Because they are just so brave, and nothing really holds them back. And they really don't sweat the small stuff." (23:32)

"With any injury there comes this mental vulnerability of, 'okay am I ever going to be able to do x,y,z again?' And unbeknownst to us, sometimes the way that we have thought before kind of takes over and we stop doing the things that we love… and that becomes kind of an excuse" (44:58)

"Be more aware of where your mind goes, and what your body is doing. And that awareness can add life to your years, and actually years to your life probably. Just from moving a little bit more, thinking more positively, thinking about growth, which adds less stress to your day." (58:21)

Dr. Theresa Larson Website

Warrior: A Memoir

My New Normal Podcast

HTK #78: Karina Antonopoulos

HTK #48: Theresa Larson

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Endometriosis is a painful condition that so many women suffer with in silence. I am one of those women. It's not uncommon for women to go undiagnosed for years, to be dismissed, or to be told it's all in our heads. But recently, there is a growing community of women trying to learn more and support each other as we navigate life with endo.

In this episode, I'm sharing my own personal story and struggles with endometriosis, plus the nutrition, lifestyle, and other interventions that have helped me manage my endo symptoms. While I can't promise that what I mention will work or is appropriate for every woman with endo (please talk to your healthcare provider), it's my hope that by formally breaking my silence, you may find something that's helpful.

Remember to find the show notes and other episodes on StephGaudreau.com

On this episode:

• My endo journey
• Interventions that have worked for me
• A new view on endometriosis as an autoimmune / inflammatory issue
• My favorite resources for endo, period problems, and hormonal birth control

Resources from this episode:

• The Period Repair Manual
• Beyond the Pill pre-order
• Join the Harder to Kill Club on Facebook

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The conversation around representation and inclusivity in the wellness space is multilayered and is incredibly important when understanding how to support women in the fitness industry. My guest today, Allison Tenney, is cutting through the BS and diving in deep on addressing everything from body autonomy to social justice issues.

A passionate soccer player, coach, RKC Certified kettlebell trainer and all around great girl, Allison is here to share her story and news on her truly transformative summit. Allison believes in lifting women up, breaking out of the standard societal box, and acknowledging systematic oppression for a better world. She is an advocate for removing barriers surrounding health, strength, and finding your own voice.

What part of Allison's journey resonated with you? Let us know in the comments on the episode page!

• Owning your inner power and your autonomy over your body
• Why kettlebells are one of the most approachable strength training tools
• Recognizing the messaging that you do not need to choose for yourself
• Learning from your past mistakes and the importance of multiple lenses
• Learn about fitness, nutrition and how you can apply it to your life

"Yes athletes are disciplined, and they are hard workers and they know how to work in a team and they have grit, and they have all these skills that are team sport oriented. But it's hard to then know what to do with that identity." (8:03)

"The more I saw those benefits of like, wow if I can swing a kettlebell I can build strength, build stability, get my cardio in, all these massive benefits for myself, and I could teach it to my athletes or my clients. Like this is great, let's check all of these boxes." (16:50)

"Everything we are sold from diet culture to fitness culture, everything is geared around shoving us into this small box. And I'm kind of like enough. Enough with your small box. I want to take up space, I want to use my voice, I want to be able to define what is important to me and how that shows up in my life, just like every other person should be able to do for them." (20:06)

"You can't just get the feedback and then feel bad about yourself and then decide to do nothing or just let it go. To me, it's about how you are going to take that feedback and take action with it." (31:30)

"You don't have to compromise pieces of who you are to show up as your full self." (40:26)

Ignited Womxn Summit Website

Ignited Womxn Summit Tickets

HTK 072: Chrissy King

HTK 143: Dr. Tee Williams

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Ever since childhood, I've been labeled as shy or sensitive...and it's often been used in a derogatory way. I never understood until just a couple years ago that I'm what's called a Highly Sensitive Person (HSP). HURRAH! There was finally a term to describe part of the way I experience the world. And it's not just me. It's estimated that nearly 1 in 5 people is highly sensitive.

In this episode, I'm sharing about how (and when) I learned about being HSP. I'm also telling you some of the strategies I use to manage it in my day to day life, as well as some of my thoughts on why the term "sensitive" is lobbed around as an insult. My hope is two-fold: 1) if you ARE an HSP and you didn't know it, that you realize you aren't alone and 2) that you learn to see others in your life with these traits with more compassion.

Remember to find the show notes and other episodes on StephGaudreau.com

On this episode:

• What is an HSP?
• How to tell you're an HSP
• How I've managed being an HSP
• Why it's important to not use "sensitive" as an insult
• Why being sensitive is a gift

Resources from this episode:

• Episode 78 with Karina Antonopolous
• HSPerson.com
• Join the Harder to Kill Club on Facebook

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Les Alfred saw a lack in the representation of strong, colored women in the fitness community, so she decided to create a space herself. The Balanced Black Girl Podcast focuses on creating an inclusive wellness media hub that is more representative for more diverse groups of people. She works to amplify other women of color in wellness space so more people can get to know them and their message.

Focusing on creating a platform to help more people feel included and finding the most authentic version of yourself, Les is a force to be reckoned with and is here to share the story behind her huge transformation. Everything from getting comfortable sharing your voice, to the seasons of our fitness and establishing good habits is on the table today.

It is time to start paying attention to more voices and broaden your perspective. There is so much more to health and nutrition than just doing squats, and Les is here to share all of it and more to you today. What are your thoughts about diversity in the wellness space? Let us know your thoughts in the comments on the episode page!

• Being a visible minority in the wellness space
• How to break out of the corporate world and into the personal training world
• Creating healthy habits and cementing them into your routine early
• Finding your core wellness values and non-negotiable wellness habits
• Cultural appropriation in wellness traditions and ways you can honor those traditions

"I decided okay, I want to be a personal trainer because I really love fitness, and I totally hated my corporate job, like the typical millennial story. And I was like, maybe if I can just help people work out, they will enjoy it as much as I do and they will get as much as I do." (14:02)

"Everyone wants a quick fix, they want the secret. And really the secret is you do it one step at a time, one habit at a time until you master it, and then you move onto the next thing." (20:08)

"When I learned how to just kind of relax and let myself have seasons and be a bit more intuitive with both movement and food, that was when my body was able to get to kind of a set point where it just kind of stays regardless of my fitness routine looks like." (24:54)

"More people need to be included in these conversations. I was like, that's what I want to do. I want to facilitate conversations surrounding women of color in wellness. That's it! That's what we're going to do... Major lightbulb" (38:16)

"I think not often enough do we take the time to understand where those practices actually come from, and what cultural significance they could have to people. And we are not really paying due diligence to make sure we're sharing and practicing these things in a way that is respectful to those cultures." (43:25)

The GOOD Fest

The Balanced Black Girl Podcast

The Balanced Black Girl Website

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As women, we experience natural monthly fluctuations related to our menstrual cycle and period. Yet I can't tell you how many women are mystified or even frustrated by the variations they experience throughout their menstrual cycles. Understanding even the very basics and tracking your cycle can lead to great insights.

In this episode, I'm walking you through how your appetite and strength levels may vary throughout your cycle so that you can better honor those natural fluctuations and make adjustments when needed. You are a part of nature, not apart from nature. As always, knowledge is power.

Remember to find the show notes and other episodes on StephGaudreau.com

On this episode:

• The main phases of the menstrual cycle
• How your cycle can affect your appetite and carb cravings
• How to adjust your fitness routine based on your cycle
• The connection between the moon and the female cycle

Resources from this episode:

• My new site...StephGaudreau.com
• Episode 89 with Lara Briden
• Working Out with Your Menstrual Cycle
• Fierce Love Collective
• Join the Harder to Kill Club on Facebook

Follow Steph on:

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I'd really love it if you would take 1 min and leave me a rating and review on iTunes!

Leaks. Lots of women get them, but nobody seems to talk about them. That's why this episode is dedicated to helping moms, moms to be and women in general, deal with common issues that women are often too embarrassed to talk about.

Jessie Mundell is an expert in prenatal and postnatal exercise and is a wealth of knowledge exploding with information about your pelvic health and how you can gain a better quality of life. Jessie is here to share a message of hope and help for pregnant and postpartum women and dismiss any myths or misconceptions around your pelvic floor, core, and incontinence.

Learn about everything from managing the pressure in your core to reduce or eliminate incontinence in daily life, to how a pelvic health physiotherapist can help you work on your breathing, body position, and alignment. Understand how to properly do a Kegel, what physical and hormonal changes your body goes through during birth, and why you should stop sucking in your belly.

If you are looking for a guide to everything that your body is going through, Jessie is here to let you know that what's happening is totally normal. It is time to get to a place of peace with your body so you can start fully experiencing your pregnancy and motherhood.

Did this episode have an impact on how you will manage your intraabdominal pressure? Let us know your thoughts in the comments on the episode page!

• Regaining function in your pelvis and abdomen after birth
• Using insight gained during pregnancy to become a better exercise programmer
• The right way to train when you are pre or postnatal
• Understanding the pressure system of the pelvic floor and core
• How long postpartum can last and why it is different for all women

"The basis of the work that we do is in strength training programming. So we're getting these people, we're getting these moms, to be lifting weights and just getting them to feel really strong and capable in their bodies, and in turn in their lives in various facets as well." (8:52)

"The struggles were necessary for me to think differently about birth, and that made me a better coach. Because I am able to talk to people in such a different manner and able to coach so differently. Able to kind of tap into my own fears and my own struggles and hopefully help them in some way. (10:37)

"First we need to tune in and be able to feel that sensation in our bodies of the pelvic floor relaxing and chilling out. Just going to the strengthening phase isn't going to be the best route." (25:34)

"I just want [sufferers] to know that it is a common experience, but there is help, and this doesn't have to be something that they need to live with. Again, there is so much hope there is so much help, so if they want that help, then let's help them." (27:50)

"I think its a really positive thing to take a flexible mindset into these time periods of pregnancy and postpartum because your body does require different strategies during these periods because of all it is going through or all it has gone through." (45:07)

Jessie's Website

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To Birth and Beyond Podcast

Harder to Kill Facebook Club

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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!