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!

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

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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

The new year is just around the corner, and with it comes the perfect opportunity to reflect, reset, and set new intentions for the year ahead. As 2025 approaches, many of us begin thinking about New Year’s resolutions—goals we hope to achieve, habits we want to break, and aspirations we aim to fulfill. While it's exciting to dream big and plan for personal growth, it’s also important to approach these resolutions with a sense of balance and realism. By setting thoughtful, achievable goals, we can enter the new year with a clear vision and the confidence to make lasting changes.

In today's episode I walk you through how to set realistic fitness goals and expectations for yourself as we head into 2025. 

This episode discusses: 

• How to navigate the influx of new faces in the gym in January
• Giving you the "secret formula" which is the hierarchy of fitness 
• Busting common myths that people tend to have around strength training
• Some of the benefits of strength training
• Questions to ask yourself before engaging in a fitness program 

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 that you can start implementing right away for those who are looking to get started in their fitness journey.

GET THE GUIDE HERE

On today's episode I am joined by another very special guest and one of my very good friends Olivia Oneid. Olivia is the Co-Founder of Master Athletic Performance, an IFBB Wellness Pro and holds a Degree in Kinesiology and Health and Fitness Promotion. Olivia believes in sustainable, long-term changes that fit into your life seamlessly. Her approach is not just about what you eat or how you move—it's about transforming your relationship with food and exercise and empowering you to take charge of your health for good. 

In this episode we discuss: 

• How Olivia got into health and fitness coaching/the entrepreneurial world 
• What her health & fitness journey has looked like throughout the past decade and how her goals have shifted throughout the years
• Her path to becoming an IFBB pro and what it took to get there
• How she has been able to become more in tune and aware of what's going on with her body throughout her journey 
• Some advice to those who are thinking of competing at a high level 
• What it means to hold yourself to a higher standard and how she brings that into her coaching practice
• What boundaries look like when you run a company with your significant other
• Tangible advice for those wanting to get started in their health and fitness journey 

Where you can find Olivia:
Instagram: @oliviaxoneid
Website: masterathletic.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

I hosted a Women's Health Talk alongside a Naturopathic Doctor earlier this year talking all about the Benefits of Strength Training for Women and I had some great feedback on it, so I wanted to share it with you here! My passion for strength training developed over 12 years ago now (which is crazy to me) and I love educating and sharing that passion with other high-achieving, ambitious women who want to ditch the scale and weight loss obsession by learning how to fall in love with lifting weights while also taking care of their mind, body and soul.

In this episode we discuss: 

• How I got started in strength training and my history with it
• Why every woman should be incorporating some sort of resistance or strength training program into their health and wellness routine
• How strength training increases your muscle mass
• What the key to longevity and overall better quality of life is
• How to improve your physical function as you age
• The effects that strength training has on your mental and emotional health
• How strength training can improve your relationship with yourself

And more!

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!

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

On today's episode I am joined by another very special guest Gabriella Iannetti. Gabriella is a Registered Social Worker, A Yoga Instructor and The Founder of The Bee Human Space where they offer wellness programs to help you connect, heal and thrive. Through mental health services, wellness events, workshops and yoga services, they provides many options for you to embark on your healing journey.

In this episode we discuss: 

• How Gabriella got into Social Work and then went on to be the founder of her company 
• Why she decided to offer more non-traditional therapy practices and how that has impacted her business
• How the pandemic impacted her business and the patients she was working with
• What she has learned about herself through being an entrepreneur and a woman in business
• Tangible advice for those who are looking to start a business
• Where to start when it comes to making improvements in your mental health
• What to do if you're struggling with your mental health and financially can't afford therapy

Where you can find Gabriella:
Instagram: @the_bee_human_space
Website: thebeehumanspace.ca

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!

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