Exhale

Exhale - Episode 17 - Becoming Who You Already Are

Episode 17 | Becoming Who You Already AreIn this episode of Exhale, I sit down with Mary from Love Your SELFie Studio for an honest, heart-centered conversation about identity, confidence, and what it really means to become who you already are.We talk about building spaces where women feel seen and safe, the quiet power of self-belief, and how growth doesn’t always look loud or polished. This conversation is about peeling back expectations, letting go of comparison, and learning to trust the woman you’re becoming... right where you are.If you’ve ever felt the pull to soften, to show up more fully as yourself, or to create something that truly serves others, this episode is for you.Take a breath. You’re allowed to become... without striving.🎙️ New episodes of Exhale invite you into conversations around faith, nervous system regulation, identity, and embodied strength.

Exhale – Episode 16 – “Is She Alive?"

After disappearing for over a month, I’m finally sharing the full story of what happened — the emergency microdiscectomy surgery, the pain, the fear, the healing, and everything in between. My producer turned the mic on me this week and asked all the questions you’ve been wondering. Where have I been? What really happened? How am I healing? And… am I alive? 👀 This episode is raw, honest, and filled with the truth behind the pause — but also the gratitude, the growth, and the joy I’ve found through it all. If you’re healing, hurting, or just trying to exhale again… this one’s for you. Welcome back to the Exhale Podcast. Hosted by Sonya Stoeckert. 💛 Faith. Fitness. Neuroscience. Healing. 💛 Listen, breathe, exhale.

Exhale - Episode 14: Awake for the Word

Episode 14: Awake for the Word In this episode, I get real about my upbringing in the church, the experiences that shaped my beliefs, and where I stand in my faith today. Recorded from the swing chair at the beautiful Love Yourself Selfie Studio, I’m joined (off-camera but very much present) by my producer Mike. Religion is a hot topic right now, but I want to be clear—I’m a Jesus follower, bottom line. In this conversation, I share my perspective on religion, what I call “my view of the truth,” and reflect on how faith continues to guide me. I also dive into one of my favorite Bible stories—the woman who welcomed a man into her tent, fed him, let him rest, and then drove a tent peg through him when she realized he intended harm to her people. To me, she represents what it means to be a true warrior for God. This episode is about honesty, conviction, and what it looks like to stay awake for the Word in today’s world.

Exhale - Walking Meditation 8 Walking Into Worth

Step into stillness with Walking in Your Worth. a guided walking meditation designed to calm your mind, reset your nervous system, and help you embody confidence with every step. Through visualization and gentle hypnosis, you’ll shift into a relaxed state where your thoughts slow down and your spirit aligns with peace. Put your headphones on, move your body, and let this practice remind you of the worth you already carry.

Episode 15 - Stay Satisfied with Food

In this episode of Exhale Podcast, I’m back at the Love Your SELFie Studio 📸 with my girl Carolyn 💪🏽 — yes, she’s a return guest! We’re diving into how to stay satisfied with food without overcomplicating it. From roasting the old-school food pyramid 🍕🥦 to breaking down real-life nutrition tips for single moms, stay-at-home moms, and busy women everywhere — this one is full of laughs, truth bombs, and simple hacks to make healthy eating doable. We’ll cover: ✨ Quick mom-approved meals that actually satisfy ✨ How to stop finishing your kids’ snacks (Goldfish, I’m looking at you 🐟) ✨ Protein talk for women who lift ✨ Budget-friendly grocery hacks ✨ Why “perfect” nutrition is a myth moms don’t need If you’ve ever felt overwhelmed by food rules or confused by the plate vs. pyramid debate, this episode is for you. Let’s simplify nutrition, stay satisfied, and breathe a little easier. 💛