In this episode of Sober Fit Life, I’m joined by my friend and former client Carrie Chojnowski, who returns to the podcast 14 months after completing my Six-Week Alcohol Reset. Carrie originally joined the reset out of curiosity, not because her drinking looked “out of control,” but because alcohol no longer aligned with the life and health she was building.

Carrie shares what’s shifted since removing alcohol, from improved sleep and brain clarity to calmer relationships and deeper self-trust. As a holistic health coach with a background in speech pathology, Carrie opens up about why alcohol was the one health habit she avoided questioning—and how finally addressing it changed everything.

We talk about gray area drinking, the detox-retox cycle many health-minded women fall into, and why sustainable change doesn’t come from white-knuckling or shame—but from curiosity, data, and self-awareness.

This episode is for anyone who feels “fine” on the outside but knows something still feels off—and is ready to explore what life could look like without alcohol in the way.

What gray area drinking really looks like for high-functioning women

Why Carrie joined the Six-Week Alcohol Reset despite already living a healthy lifestyle

How alcohol quietly impacted her sleep, brain fog, anxiety, and relationships

The surprising confidence boost that came from skipping alcohol at a family wedding

How her children and husband noticed changes before she fully did

Why boredom, stress, and connection needs often drive drinking

Navigating social situations, travel, and airports alcohol-free

The power of “data points” instead of shame when experimenting with drinking less

How quitting alcohol made her a better coach and business owner

Why removing alcohol helped everything else finally work

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In this episode, I’m walking you through the exact strategies I teach my clients when the holidays start holiday-ing a little too hard. Think: bottomless drinks, unending invitations, and that tiny inner voice that whispers, “We’ll deal with this in January.” (Fun fact: "January You" strongly disagrees.)

We cover the tools and mindset shifts that help you move through this season with more clarity and less autopilot drinking. These are the same practices my clients use to feel better in their bodies, protect their sleep, stay connected to themselves, and truly enjoy the holidays — without slipping into habits that leave them feeling wiped out or disappointed.

Here’s a snapshot of what we explore:

• Why the holidays turn so many of us into “default drinkers.”
• Why your sleep will thank you for drinking less
• The HALT method and how it helps you pause before you pour
• My Three P’s: Partner, Plan, Path — a simple strategy that removes pressure at parties
• How to enter social events with more confidence and less anxiety

Listen for more tools on boundaries, nervous system support, and noticing your patterns with compassion instead of self-judgment.

If you enjoy having something festive in your glass, I share one of my favorites:
Prima Pavé Blanc de Blancs, an alcohol-free sparkling wine handcrafted in Italy. It comes in a beautiful bottle and feels celebratory without the after-effects. You can find it at BetterRhodes.com.

Join my 6-Week Alcohol Reset with Group Coaching.
We keep the group small, so you get meaningful support, weekly live coaching, access to my FOUR “R” Method inside the course, and a connection with others who are walking the same path.

👉 Register here: https://www.soberfitchick.com/alcohol-reset 

Let me know if today’s tools help you — I love hearing what shifts for you, even the small wins.

Wishing you a holiday season that supports your body, your health, and your peace.

In this episode, Maureen sits down with Becca Stahl, the editor behind Sober Fit Life. What started as a casual conversation about sobriety turned into a powerful story of transformation that needed to be shared.

Becca opens up about quitting drinking in her late twenties while working in the alcohol industry, how she discovered the concept of sober curiosity before she even knew what it was called, and why her version of "rock bottom" didn't look like what most people expect. She shares candidly about managing OCD and trauma, and why she's grateful she made this change before becoming a mom.

This is a story about curiosity, self-honesty, and the courage to question everything you thought was normal.

Am I Drinking Too Much Quiz  

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Could your struggle with alcohol actually be your brain's cry for dopamine?

In this eye-opening episode, I sit down with Jheri South, certified ADHD specialist and neurodivergent woman, to uncover the shocking connection between undiagnosed ADHD and addiction.

If you've ever felt like your emotions are too big, your reactions too intense, or wondered why willpower never seems to stick, this conversation might change everything.

What You'll Discover:

Why people with ADHD are 3-4 times more likely to struggle with addiction.

The real story behind "rejection sensitivity dysphoria" (RSD) and emotional overwhelm.

How dopamine depletion drives the constant search for stimulation.

Why boredom feels unbearable for ADHD brains—and leads to self-medication.

The truth about ADHD medication and addiction (it's not what you think).

Practical strategies for managing ADHD without numbing out.

About Today's Guest: Jheri South is a certified ADHD specialist, parent and teen coach, and neurodivergent woman who wasn't diagnosed until age 40. After navigating addiction herself and watching her family struggle, she became passionate about helping others understand the connection between brain wiring and behavior. Jheri has interviewed top ADHD specialists like Dr. William Dodson and believes that understanding your neurodivergence can be life-saving.

Visit Jheri's website

Jheri's FREE ADHD Quiz

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In this episode, I'm joined by Katie Scott and Megan Poakeart, the creators of The Sober Empath.  They join me for a conversation that flips the script on sobriety. Instead of viewing alcohol-free living as an ending, they show us how it’s truly “the beginning of everything.”

They share insights from their new book—part playful throwback to 80s Highlights magazines, part powerful mirror of the drinking culture so many of us grew up in. From “spot the difference” illustrations that reveal the truth behind social drinking to hilarious but painfully relatable depictions of hangovers, Katie and Megan remind us that sobriety doesn’t have to be doom and gloom.

Together, we talk about:

Why sobriety is something to celebrate, not fear.

The myths we were sold about alcohol and connection.

How humor and creativity can help us process what we’ve been through.

The shift from numbing out to fully engaging with life.

Whether you’re sober-curious, rethinking your relationship with alcohol, or already walking the alcohol-free path, this conversation is a reminder that living without alcohol isn’t boring; it’s freedom, joy, and possibility.

Get your copy of The Sober Empath here 📚

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Claire Morales Illustration

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In this episode of Sober Fit Life, I sit down with Toni, whose story proves that even when life throws you curveballs, you can still step into your power and create lasting change. Toni Will is a powerhouse in professional sports and the first female general manager and governor in the East Coast Hockey League, where she leads the Kalamazoo Wings.

Toni opens up about her journey from living in a constant state of overwhelm to finding freedom and peace in sobriety. She shares the pivotal moments that made her rethink her relationship with alcohol, the challenges she faced in early recovery, and the tools she uses to stay grounded when life gets hard.

We talk about the hidden costs of “functioning” drinking, why so many women feel trapped by societal expectations, and how ditching booze can open the door to deeper self-trust and connection. Toni’s transformation is a reminder that it’s never too late to rewrite your story—and that the person you become on the other side of alcohol may just surprise you.

In This Episode, We Cover:

The subtle ways alcohol kept Toni stuck

Why self-trust is the real superpower in sobriety

The role of curiosity in making lasting changes

How friendships and relationships evolve after you quit drinking

Practical tools to navigate the “messy middle” of transformation

Toni's Website

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This episode of Sober Fit Life is filled with wisdom, truth, and inspiration from my conversation with Hearon. We talked about his powerful journey toward sobriety, how his faith has guided him, and the ways he’s learned to embrace a life of freedom and purpose without alcohol.

Hearon shared what it was like to live in the tension between who he was and who he wanted to be. He spoke honestly about the challenges of letting go of old habits, the influence of his spiritual life, and how he has turned his experiences into a mission to help others.

His story is a testament to what happens when you choose courage over comfort, and how leaning into faith and community can make all the difference.

In this episode, we talk about:

Hearon’s journey to sobriety and the moment he knew he had to change

How faith and spiritual growth shaped his recovery

Letting go of habits that no longer serve you

Finding identity and joy outside of alcohol

Using personal experience to inspire and support others

Hearon's website 

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Mo and I dove deep into her journey with alcohol, from the moments where drinking seemed like just part of life to the realization that it was holding her back from the life she truly wanted. She opened up about the personal and professional shifts she’s experienced since choosing sobriety, and how that decision has rippled into every corner of her life.

We explored how social expectations around drinking can make it hard to imagine life without it, the identity changes that come with sobriety, and the surprising ways her relationships have evolved since letting alcohol go.

This episode is an honest, powerful look at what happens when you decide to stop numbing and start living fully awake.

In this episode, we talk about:

Mo’s turning point and what made her rethink alcohol

The role of social pressure in keeping drinking normalized

How sobriety has impacted her career and personal relationships

Navigating the identity shift that comes with an alcohol-free lifestyle

The joy and clarity she’s found on the other side

Here are the drinks she mentions in the episode: 

Ghia – a non-alcoholic aperitif

Kin Euphorics – adaptogenic, mood-boosting alcohol-free beverages

Surely – non-alcoholic wine

Athletic Brewing Co. – non-alcoholic craft beer

Mocktail Mo's Website 

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Six-Week Alcohol Reset

Drink Less By Monday 

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This episode is extra special because Heather Marie Morse isn’t just a guest, she’s an old friend. We first crossed paths back in 2008 or 2009 when I was teaching Pilates, and over the years, our lives kept intersecting; in bars, at parties, even as neighbors in the same building. Back then, we were drinking buddies, each trying to keep it together on the outside while struggling silently on the inside.

Fast forward to now, and our connection looks completely different. No booze. No blurry nights. No pretending everything is fine. Just honesty, growth, and a shared commitment to living fully awake.

Heather opens up about what her life was like before sobriety, the patterns and pressures that kept her stuck, and the moment she knew things had to change. We talk about the messy middle of transformation: the doubt, the discomfort, and the unexpected joy that comes when you finally stop numbing out.

This conversation is proof that you can rewrite your story, no matter how far gone you think you are. And sometimes, the friends you once drank with can become the ones you heal alongside.

Our shared past as drinking buddies and how different life is now

The silent struggles we both carried while appearing “fine”

Heather’s turning point and the decision to walk away from alcohol

What changes most in friendships when you stop drinking

The inner work required to live honestly and in alignment

Why you don’t have to hit rock bottom to choose sobriety

Heather's website 

Heather's Instagram 

Join me for Sober October 

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When you think about removing alcohol, it’s not just a habit you’re letting go of, it’s a part of your identity.

For decades, drinking was woven into my work, social life, celebrations, and downtime. Letting it go meant untangling limiting beliefs like “I won’t be fun without alcohol” or “I won’t fit in at social events.”

In this episode, I share how alcohol became so enmeshed in my life that removing it felt like losing a part of myself, and how I built a new identity that’s fully in alignment with my values, health, and happiness. I talk about the resistance our brains put up when facing change, the discomfort of relearning how to socialize without a drink in hand, and why curiosity is the antidote to fear.

I also open up about another identity challenge I’m facing right now: a major neck surgery that will temporarily change what being “strong and fit” looks like for me. Just like sobriety, this is another recalibration-- an opportunity to apply the same tools that helped me quit drinking to navigate a completely different life challenge.

Whether you’re considering a break from alcohol, rebuilding your identity after big changes, or simply feeling “stuck,” this episode will give you insight, encouragement, and practical tools to move forward.

In This Episode, I Talk About:

Why removing alcohol can feel like losing part of your identity

Common limiting beliefs that keep people stuck

How curiosity can reframe fear and resistance

My process for relearning how to socialize without alcohol

How sobriety prepared me to face a major surgery with strength and resilience

Why recalibration, not perfection, is the real goal in a sober fit life

Join me for Sober October 

Am I Drinking Too Much Quiz  

Six-Week Alcohol Reset

Drink Less By Monday 

Book a FREE Discovery Call

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