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!

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Website: thestrengthgirl.com
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

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!

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Website: thestrengthgirl.com
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

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!

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Website: thestrengthgirl.com
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 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!

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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

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

TW: this episode discusses weight loss related to disordered eating and exercising.

Another episode that is very near and dear to my heart as I start by talking about my journey with disordered eating and exercising and how I turned my own pain into purpose. A big part of why I do what I do and how I serve my clients is because of my own experiences and what I went through as I was getting started in my health and fitness journey.

In this episode we cover:

• My background and how my journey with disordered eating and exercising began
• My why behind what I do and how I help my clients 
•  5 ways to determine progress throughout your health and fitness journey that don't include the scale 
• How to assess biofeedback markers and know that you're making improvements towards your health
• Why weight loss is not an accurate representation of your physical and mental health 
• Assessing why you want to lose weight and what losing weight will change for you 

I'm always open to hearing different perspectives on this topic so if this topics raises some questions, comments or concerns for you please reach out and I'd love to discuss things further!

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

On today's episode I am joined by another very special guest Alena Luciani. Alena is the founder of Training2XL where her main mission is to equip athletes and coaches with the tools to excel in the game of life. She is a strength and conditioning coach, educator and also holds a masters degree.

In this episode we discuss: 

• How Alena got into Strength & Conditioning/ Entrepreneurship 
• Some of the most important things to focus on if you want to improve your health
• Discussions around being a woman in a male dominated field & how that has impacted her and her business 
• Some lessons learned after being in business for over 8 years 
• How to navigate through burnout and setting boundaries as a business owner
• Some tangible action steps for those who are looking to get started in their health and fitness journey 

Where you can find Elena:
Instagram: @training2xl
Website: training2xl.com
Email: [email protected]

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

This episode is very near and dear to my heart because for YEARS I identified as a perfectionist. Now, I feel I more so align with the title of "recovering perfectionist".

Let me know if you can relate:

• you identify as a type A personality and have been called a perfectionist by those around you
• you have lists, to-do's and you live and die by your schedule
• you tend to get hyper-focused or over-obsessed about certain things
• you can be controlling at times and like things done a certain way
• you can become easily frustrated or annoyed when something doesn't go as planned
• you have a hard time going with the flow and experience feelings of anxiety

If you said yes to any of those then this episode is for you! Throughout this episode we discuss what perfectionism tendencies can look like throughout your health and fitness journey and some strategies you can use in your everyday life to help combat this way of thinking.

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: https://thestrengthgirl.com/
Instagram: @thestrengthgirl
Facebook: facebook.com/thestrengthgirl

Join me for my FIRST guest podcast episode with Sally Beiting! This was a no-brainer for me that I wanted to have Sally on the pod as she has been my coach for the past year now and has helped me so much throughout my healing journey.

Sally is a Functional Health Coach and is on a mission to help you to optimize your health by healing from the inside out. Her main focuses of interest are gut health, women's hormones and health + fitness.

In this episode we discuss: 

• What is functional medicine 
• How does functional medicine differ from naturopathy
• The difference between functional medicine and Western medicine
• Common misconceptions when it comes to trying to "balance" your hormones
• Some of the most common symptoms Sally sees in practice when women are struggling with their health and hormones
• The connection between your gut and hormones
• Advice to listen to when trying to heal your body 
• Some tangible action steps you can start doing now if you wanted to improve your health

Where you can find Sally:
Instagram: @sallybeiting
Email: [email protected]

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: https://thestrengthgirl.com/
Instagram: @thestrengthgirl
Facebook: facebook.com/thestrengthgirl