Ep 22: What Nervous System Regulation + Somatics Really Is w/ Kristine Sondergaard

Ep. 26: The Power of Support During Major Life Shifts w/ Michelle Dekker

In today's episode I am joined by another very special guest Michelle Dekker. Michelle is the owner of Golden Age Management, where she supports older adults in aging in the right place- whether that means maintaining independence in their current home or navigating the downsizing and relocation process. She offers non-medical, in-home care, counselling, and system navigation services. With a background in social service work, gerontology, and yoga, Michelle brings a holistic, strength-based approach to the work she does.  In this episode we discuss: * Michelle’s background + story and how she got into entrepreneurship and founding Golden Age Management * What led her to working with older adults and supporting people through major life transitions * The most common situations that prompt families to seek out support- and why many wait until they’re overwhelmed * How to best support loved ones through the aging process with compassion, patience, and respect for autonomy * Proactive steps individuals can take to support healthy, graceful aging over time * How she integrates her background in yoga to bring a more holistic, strength-based approach to her work * What her day-to-day looks like and how she stays grounded while avoiding burnout in emotionally demanding work * A lesser-known side of her work that more people should understand when it comes to aging and care * Her non-negotiable habits for personal and professional growth * Advice she would give to her younger self and those navigating entrepreneurship Where you can find Michelle: Instagram: @goldenagemanagement [https://www.instagram.com/goldenagemanagement/] Website: https://www.goldenagemanagement.ca/ [https://www.evietavaresbranding.ca/] And if you're not already, be sure to follow me on socials @thestrengthgirl [https://www.instagram.com/thestrengthgirl/?hl=en] 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 [https://thestrengthgirl.com/] Instagram: @thestrengthgirl [https://www.instagram.com/thestrengthgirl/?hl=en] Facebook: thestrengthgirl [https://www.facebook.com/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 [https://the-strength-girl.myflodesk.com/a-beginners-guide-to-strength-training] 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 [https://the-strength-girl.myflodesk.com/building-better-habits]

Ep 25: 10 Things I've Changed My Mind About in 10 Years of Coaching

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 [https://www.instagram.com/thestrengthgirl/?hl=en] 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 [https://thestrengthgirl.com/] Instagram: @thestrengthgirl [https://www.instagram.com/thestrengthgirl/?hl=en] Facebook: thestrengthgirl [https://www.facebook.com/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 [https://the-strength-girl.myflodesk.com/a-beginners-guide-to-strength-training] 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 [https://the-strength-girl.myflodesk.com/building-better-habits]

Ep 24: Building A Brand + Business You Love w/ Evie Tavares

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 [https://www.instagram.com/evietavaresbranding/] Website: www.evietavaresbranding.ca [https://www.evietavaresbranding.ca/] Podcast: The Unfiltered Tea w/ Evie [https://open.spotify.com/show/513Km0G9Sc6znXDmLSNoF6?si=90795f981e234b94] And if you're not already, be sure to follow me on socials @thestrengthgirl [https://www.instagram.com/thestrengthgirl/?hl=en] 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 [https://thestrengthgirl.com/] Instagram: @thestrengthgirl [https://www.instagram.com/thestrengthgirl/?hl=en] Facebook: thestrengthgirl [https://www.facebook.com/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 [https://the-strength-girl.myflodesk.com/a-beginners-guide-to-strength-training] 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 [https://the-strength-girl.myflodesk.com/building-better-habits]

Ep 23: How to Set Sustainable Goals as a High-Achieving Woman

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 [https://www.instagram.com/thestrengthgirl/?hl=en] 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 [https://thestrengthgirl.com/] Instagram: @thestrengthgirl [https://www.instagram.com/thestrengthgirl/?hl=en] Facebook: thestrengthgirl [https://www.facebook.com/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 [https://the-strength-girl.myflodesk.com/a-beginners-guide-to-strength-training] 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 [https://the-strength-girl.myflodesk.com/building-better-habits]

Ep 22: What Nervous System Regulation + Somatics Really Is w/ Kristine Sondergaard

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 [https://www.instagram.com/wellwithkristine/] Join her e-mail newsletter [https://wellwithinstudio.myflodesk.com/linkinbio?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGn0QIBEv962QYLUWfgg_Ks7fORny-ZitZiy3HXRo7MvlkpJpABaX8igH5RsZ8_aem_2aX1VtO-UZUDb3Wkji6iDg] Book a discovery call here [https://calendar.google.com/calendar/u/0/appointments/schedules/AcZssZ23I4J8Rhk6wq21uph0LTgoprkZo38ela5t8LTmrqQOPO2IM0klcs7XNJUYHytOZOjBi6PTSYUZ]  FREE access to somatic tools library [https://well-within-community.circle.so/checkout/the-somatic-well-membership?coupon_code=MIA100] Use code: MIA100 And if you're not already, be sure to follow me on socials @thestrengthgirl [https://www.instagram.com/thestrengthgirl/?hl=en] 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 [https://thestrengthgirl.com/] Instagram: @thestrengthgirl [https://www.instagram.com/thestrengthgirl/?hl=en] Facebook: thestrengthgirl [https://www.facebook.com/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 [https://the-strength-girl.myflodesk.com/a-beginners-guide-to-strength-training] 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 [https://the-strength-girl.myflodesk.com/building-better-habits]