In today’s special episode, I’m celebrating a huge milestone- 10 years of being a fitness coach. And honestly? It still feels surreal to say that out loud.

I started this journey in 2016 as a 21-year-old with a passion for fitness, a big vision, and a LOT of opinions 😅. Some of those beliefs held up… and others? Let’s just say they’ve evolved.

Over the last decade- working with real women, witnessing real transformations, and doing a lot of my own inner work- I’ve learned that growth requires curiosity, humility, and a willingness to change your mind.

So in this episode, I’m walking you through 10 things I’ve changed my mind about in 10 years of coaching- from workouts and nutrition to mindset and sustainability.

In this episode we discuss:

•  Why you don’t need hour-long workouts to see results 
•  How fitness doesn’t have to look one specific way
•  The truth about rest days and recovery
•  Why stress management is just as important as training
•  The shift from doing more → doing better
•  How fitness goes far beyond aesthetics into confidence, identity, and empowerment
•  A more balanced approach to nutrition (without obsessing over tracking)
•  Why the scale doesn’t define your progress
•  The importance of strength training for every woman- at any age
•  And why cutting out entire food groups isn’t the answer

This episode is a reminder that fitness isn’t about extremes- it’s about building something sustainable, supportive, and aligned with your life.

If you’ve ever felt stuck in all-or-nothing thinking, overwhelmed by fitness rules, or like you’re “doing it wrong”… then this conversation is for you.

And from the bottom of my heart- thank you to every woman who has been part of this journey. You’ve shaped not only the coach I am today, but the message I continue to share.

Here’s to evolving, growing, and stepping into your strongest self- inside and out.

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also share the episode and pop it into social media so that I know you’ve tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

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Website: thestrengthgirl.com
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17 page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

ANOTHER FREE RESOURCE- THE ULTIMATE GUIDE TO BUILDING HEALTHY HABITS: A 19 page guide packed with tangible tips on how to create healthier habits that stick so that you can live a longer + happier life!

GET THE GUIDE HERE

On this episode I am joined by another very special guest Evie Tavares. Evie is the owner of Evie Tavares Branding, a creative marketing studio where she offers copywriting, brand photography and marketing strategies that help business owners show up as their truest, most authentic selves. She’s on a mission to empower founders to step in front of their audience and feel confident doing so with words and visuals that show their unique edge in their industry. 

In this episode we discuss: 

• Evie's background + story and how she got into copywriting and brand photography 
• Why she decided to transition away from family photography and niche down 
• Some of the perks for hiring a copywriter or brand photographer and how she differentiates herself from other creators 
• Challenges she has faced in her business + how she has overcome them 
• Strategies on how to balance entrepreneurship + motherhood 
• Some rituals + mindset practices she uses to stay grounded as a creative entrepreneur 
• How she handles imposter syndrome + self-doubt in a client-facing industry
• Advice she would give to her younger self or those starting out on their entrepreneurial journey  

Where you can find Evie:
Instagram: @evietavaresbranding

Website: www.evietavaresbranding.ca

Podcast: The Unfiltered Tea w/ Evie

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also share this episode on your stories so that I know you tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

--
Website: thestrengthgirl.com
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17-page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

ANOTHER FREE RESOURCE- THE ULTIMATE GUIDE TO BUILDING HEALTHY HABITS: A 19-page guide packed with tangible tips on how to create healthier habits that stick so that you can live a longer + happier life!

GET THE GUIDE HERE

In this episode, we dive into what it actually looks like to set goals as a driven, ambitious woman- without burning yourself into the ground. We talk about shifting away from hustle-based goal setting and toward goals that support your energy, your season of life, and your long-term growth. This isn’t about doing more or pushing harder; it’s about setting goals that feel grounded, intentional, and sustainable so you can stay consistent, confident, and proud of yourself along the way. If you’re someone who dreams big but constantly feels behind, overwhelmed, or like you’re never doing enough, this episode will help you redefine success and create goals that work with you, not against you.

In this episode we discuss: 

• Why ambitious women tend to set unrealistic or all-or-nothing goals
• The difference between outcome-based goals vs. process-based goals
• How to align goals with your current capacity, not your “ideal” self
• Setting goals that prioritize consistency over perfection
• How to measure success beyond numbers, timelines, or external validation
• What it actually means to make a goal “sustainable”
• Signs your goals are supporting you vs. silently draining you
• How to check in and adjust goals without feeling like you’ve failed

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also share the episode and pop it into social media so that I know you’ve tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

--
Website: thestrengthgirl.com
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17 page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

ANOTHER FREE RESOURCE- THE ULTIMATE GUIDE TO BUILDING HEALTHY HABITS: A 19 page guide packed with tangible tips on how to create healthier habits that stick so that you can live a longer + happier life!

GET THE GUIDE HERE

On this episode I am joined by another very special guest Kristine Sondergaard. Kristine is a somatic coach, and the founder of the Well Within Studio. Her work sits at the intersection of nervous system regulation, identity expansion, and visibility. She helps women feel safe to be seen, to take up space, and to build lives and businesses that feel aligned in their bodies, not just in their minds. Her mission is simple: to support women in becoming the version of themselves their nervous systems can actually hold. 

In this episode we discuss: 

• Kristine's background + story and how she got into nervous system regulation /somatic coaching 
• Why she decided to start her own business and what lead her to this career path
• What nervous system regulation really means and how it's helpful for us
• How to know if your nervous system is dysregulated and some tools + techniques you can implement to help regulate your nervous system
• The difference between nervous system regulation & somatics 
• The positive effects of somatic movement and who could benefit from this type of practice  
• The biggest misconceptions around nervous system regulation + somatics 
• What healing really means and how to know if you're on the path of healing 
• Recommendations on where to start in your health/healing journey and what you should know 

Where you can find Kristine:
Instagram: @wellwithkristine

Join her e-mail newsletter

Book a discovery call here 

FREE access to somatic tools library

Use code: MIA100

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also share this episode on your stories so that I know you tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

--
Website: thestrengthgirl.com
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17-page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

ANOTHER FREE RESOURCE- THE ULTIMATE GUIDE TO BUILDING HEALTHY HABITS: A 19-page guide packed with tangible tips on how to create healthier habits that stick so that you can live a longer + happier life!

GET THE GUIDE HERE

It’s been a hot minute since I’ve recorded an episode, and honestly, it feels so good to be back behind the mic. I’ve missed connecting with you here.

In today’s episode, I’m pulling back the curtain and giving you a little behind-the-scenes look at what’s been happening- both in the business and in my personal life. I’ll be sharing an update on where we’re at with our new gym build (which has been such an exciting and also stressful journey), what the process has looked like so far, and what’s still to come.

I’ll also open up about how I’ve been navigating some tough health symptoms lately, and what that’s taught me about slowing down, giving myself grace, and redefining what strength really means- especially during challenging seasons.

And of course, I’ll be sharing some tangible tips and mindset shifts that can help you move through tough times with a bit more ease and self-compassion.

So settle in, and let's catch up!

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also share the episode and pop it into social media so that I know you’ve tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

--
Website: thestrengthgirl.com (under construction!)
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17 page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

ANOTHER FREE RESOURCE- THE ULTIMATE GUIDE TO BUILDING HEALTHY HABITS: A 19 page guide packed with tangible tips on how to create healthier habits that stick so that you can live a longer + happier life!

GET THE GUIDE HERE

On this episode I am joined by another very special guest Krystal Schouten. Krystal is the owner of Fitness Reset and draws inspiration from motherhood, women empowerment and her love of fitness. She founded Fitness Reset to spread this passion, placing a particular emphasis on educating women about their bodies through transitions like pregnancy, postpartum, and midlife. She solves symptoms issues like incontinence, pain in the back, pelvis, or hip areas. Her expertise extends to pelvic floor health for all ages, emphasizing that understanding one's body is crucial for overall health & well-being. Krystal encourages women of any age to benefit from her specialized guidance as a pelvic floor movement specialist. 

In this episode we discuss: 

• Krystal's background and story and how she got into women's health and wellness 
• Why she decided to start her own business and what lead her to this career path
• The driving force behind diving deeper into women's health issues such as incontinence, bladder issues, back pain etc. and why she feels these issues aren't as widely discussed
• When she would recommend someone to work with a pelvic floor specialist 
• The difference between bracing to restore your pelvic floor and creating diaphragmatic pressure to protect the spine when you're lifting weights
• The biggest misconceptions women have when it comes to pelvic floor health
• Recommendations on where to start and what you could be implementing on your own to start improving your pelvic floor health 

Where you can find Krystal:
Instagram: @fitness.reset

Facebook: @fitnessreset

Website: fitnessresetinfo.com

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also take a screenshot of the episode and pop it into social media so that I know you’ve tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

--
Website: thestrengthgirl.com
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17 page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

ANOTHER FREE RESOURCE- THE ULTIMATE GUIDE TO BUILDING HEALTHY HABITS: A 19 page guide packed with tangible tips on how to create healthier habits that stick so that you can live a longer + happier life!

GET THE GUIDE HERE

In this raw and reflective solo episode, I’m sharing the real, unfiltered truth about what it feels like to turn 30. From body image struggles and overtraining in my 20s to the deep shifts in how I now view health & fitness, strength, and self-worth—this is a heart-to-heart on growth, healing, and becoming. I talk about the things I’m ready to leave behind (hello, diet culture and hustle mentality) and the soul-centered lessons I’m bringing with me into this next chapter.

If you’re navigating your own evolution—whether you’re approaching 30 or well into it—this episode will remind you that you're not alone, and that strength isn’t just about muscle. It’s about self-trust, softness, boundaries, and becoming more you.

✨ In this episode, we discuss:

✅ What it really looks like to evolve your relationship with your body in your 30s
✅ The toxic habits and mindsets I’m leaving behind from my 20s (and why you might want to, too)
✅ How my definition of health, strength, and self-worth has evolved over the year
✅ Why I stopped chasing the scale and started chasing alignment
✅ The power of slowing down, setting boundaries, and choosing joy as a form of wellness
✅ What soul-centered strength means—and how to step into it

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also take a screenshot of the episode and pop it into social media so that I know you’ve tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

--
Website: thestrengthgirl.com
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17 page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

ANOTHER FREE RESOURCE- THE ULTIMATE GUIDE TO BUILDING HEALTHY HABITS: A 19 page guide packed with tangible tips on how to create healthier habits that stick so that you can live a longer + happier life!

GET THE GUIDE HERE

On today's episode I am joined by another very special guest who I met through social media and this is Rita Utterback. Rita is the founder of Radiate with Rita and is a Functional Diagnostic Nutrition Practitioner (FDN-P) and a Certified Holistic Nutritionist who specializes in helping women ditch band aid approaches to conditions like endometriosis, PCOS, chronic digestive issues + histamine intolerance so they can finally feel like they're living life again and not just surviving. As a woman who has struggled with endometriosis herself, Rita is able to hold space for other chronic illness warriors + help them find their own path to healing through a root cause approach, sustainable nutrition & lifestyle habits.

In this episode we discuss: 

• How Rita got into functional medicine and starting her own practice 
• Rita explains the difference between western medicine and functional medicine/nutrition
• Her journey navigating endometriosis (endo) and now supporting her clients through it as well
• How she found out she was struggling with endo and the treatments she completed to help minimize her symptoms
• Some common signs and symptoms to look out for that may indicate you are struggling with endo
• Different ways you can heal your body naturally when you are diagnosed with endo
• As a practitioner Rita discusses the most frustrating thing she sees a lot of people to do when it comes to seeking out health information 
• Some of the biggest misconceptions when it comes to healing your body and taking a root cause approach
• Some basic protocols you could start doing today to see improvements in your symptoms 

Where you can find Rita:
Instagram: @radiate_withrita
Website: radiatewithrita.com

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also take a screenshot of the episode and pop it into social media so that I know you’ve tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

--
Website: thestrengthgirl.com
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17 page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

ANOTHER FREE RESOURCE- THE ULTIMATE GUIDE TO BUILDING HEALTHY HABITS: A 19 page guide packed with tangible tips on how to create healthier habits that stick so that you can live a longer + happier life!

GET THE GUIDE HERE

In this episode, we dive into the concept of push and pull seasons—when to go all-in on training and when to scale back for recovery. We break down how to recognize which season you’re in using a simple mental checklist, discuss strategies for maximizing push seasons, and explore how to maintain progress during pull seasons without losing momentum. Plus, I’ll share personal experiences and common mistakes to avoid when shifting between these phases.

What You’ll Learn in This Episode:

✅ What push and pull seasons are and why they matter
✅ How to determine if you should push harder or pull back
✅ Key strategies for maximizing a push season
✅ How to maintain progress during a pull season
✅ Common mistakes people make when transitioning between seasons
✅ Personal experiences and lessons learned

Finding balance is key to long-term success in fitness. Tune in to learn how to train smarter, prevent burnout, and stay consistent on your journey!

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also take a screenshot of the episode and pop it into social media so that I know you’ve tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

--
Website: thestrengthgirl.com
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17 page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

On today's episode I am joined by our very first male guest (so he must be something special😉) Paul Oneid. Paul is the Founder and Head Coach at Master Athletic Performance. He is a Coach, Educator, Mentor and Athlete with a single goal - to raise the bar for online coaching. He holds Master of Science Degrees in both Exercise Science and Sports Management and is a Certified Strength and Conditioning Specialist, Certified Exercise Physiologist and Certified Olympic Weightlifting Coach. Paul believes that we can all achieve greatness - greatness in all things. His approach is rooted in self-ownership and he shows his clients that they are the heroes of their own stories. It is this pursuit of self-mastery that is the highest purpose of self and coaching serves as the vehicle for Paul to unlock the highest potential in those he works with.

In this episode we discuss: 

• How Paul got into health and fitness coaching/the entrepreneurial world 
• What are some core values that Paul upholds within his coaching company and his own personal developments
• Discussing beliefs/philosophies that he has changed his mind on within that past 5-10 years within the health & fitness world
• Discussing the traumatic life event that took place in Paul's life and how that has impacted him today 
• Some advice to those who are thinking of competing at a high level 
• How the growth and expansion of his coaching companies has tested him and forced him to growth professionally and personally
• Paul's coaching foundations and what he instills within his coaching practice and when working with clients 
• What it's like co-owning a company with your significant other and what that dynamic looks like
• Some tangible takeaways for those wanting to get started in some sort of health & fitness journey

Where you can find Paul:
Instagram: @pauloneid
Website: masterathletic.com or coachescorneru.com
Youtube: @pauloneid_map

And if you're not already, be sure to follow me on socials @thestrengthgirl to follow along and weigh-in on the conversations we'll be having. Be sure to also take a screenshot of the episode and pop it into social media so that I know you’ve tuned in. I'll be utilizing my socials to get some inspo from you on what it is you want to hear next!

--
Website: thestrengthgirl.com
Instagram: @thestrengthgirl
Facebook: thestrengthgirl

--
FREE RESOURCE- A BEGINNER'S GUIDE TO STRENGTH TRAINING: A 17 page guide packed with valuable information for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE