Fuel Your Strength

Everyone's health and wellness journey unfolds differently, and the things we choose to focus on first can vary. For me, it was food and movement that came first. Several years later, I finally began to think about what I was putting on my body – my skincare routine – as a piece of the puzzle (especially considering I have endometriosis and I'm more mindful of the products I use now). In this episode, I'm sharing a bit more about why safer skincare options matter for your health and talking about which product was the first thing I switched. In particular, I'm sharing the three-step sequence I recommend when it comes to prioritizing safer skincare products...because let's face it, most of us aren't independently wealthy and changing everything all at once is a daunting prospect. Remember to find the show notes and other episodes on StephGaudreau.com On this episode: Why safer skincare matters to health How personal care products are regulated Greenwashing terms to look out for Tips for switching to natural deodorant 3 steps to make safer skincare switches in your routine Resources from this episode: Join my Safer Skincare newsletter EWG Skin Deep Cosmetics Database Think Dirty App Join the Harder to Kill Club on Facebook Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave me a rating and review on iTunes!

Dr. Theresa Larson is a force to be reckoned with and is on a mission to help her clients create their 'new normal'. An IRL friend, author, and inspiring speaker, Theresa works to help people adapt to major life changes, whether good or bad, temporary or permanent, to help better cope and thrive in your new situation. About Dr. Theresa Larson Theresa is sharing everything about her work with adaptive athletes, how she combined her passions into the job of her dreams, and why she is working to represent the strong women of the world. Advocating for nurturing the roots of your mind, how to cope with the things that happen in your life and ways to combat your invisible wounds, Theresa is helping people stop struggling and start living. If you are searching for how to overcome nightmare situations to start living your life to the fullest with a resilient mindset and capable body, this episode is for you. Theresa is spreading her empowering message for people with temporary and permanent wounds about how you can learn to slow down, think about how you move and improve your movement patterns in order to create the opportunity for healing. This episode is all about encouraging physical and mental freedom and taking ownership of your health. How does Theresa's mission and journey inspire you and your goals? Let us know in the comments section! Trigger Warning - Please know that this episode contains mentions to miscarriage and eating disorders. On Today's Episode How to manage being an introvert on a day to day basis Bringing self-compassion and boundaries into motherhood and health and wellness What an adaptive athletes workout and training regime looks like Educating people on what it is they can do to relieve their worst symptoms and mindsets Overcoming invisible and visible injuries to increase representation of all abilities in the fitness space Quotes "Honestly introversion led me to what I am doing now because it is more energy giving for me, like I let go" (7:36) "You get so caught up in the work life and you lose sight of like being a real human and being compassionate towards yourself. At least I do, I have." (18:17) "And the [adpative] athletes come in and they train, and I think honestly we get more from them than we give. Because they are just so brave, and nothing really holds them back. And they really don't sweat the small stuff." (23:32) "With any injury there comes this mental vulnerability of, 'okay am I ever going to be able to do x,y,z again?' And unbeknownst to us, sometimes the way that we have thought before kind of takes over and we stop doing the things that we love… and that becomes kind of an excuse" (44:58) "Be more aware of where your mind goes, and what your body is doing. And that awareness can add life to your years, and actually years to your life probably. Just from moving a little bit more, thinking more positively, thinking about growth, which adds less stress to your day." (58:21) Resources Mentioned In This Show Dr. Theresa Larson Website Warrior: A Memoir My New Normal Podcast HTK #78: Karina Antonopoulos HTK #48: Theresa Larson Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Endometriosis is a painful condition that so many women suffer with in silence. I am one of those women. It's not uncommon for women to go undiagnosed for years, to be dismissed, or to be told it's all in our heads. But recently, there is a growing community of women trying to learn more and support each other as we navigate life with endo. In this episode, I'm sharing my own personal story and struggles with endometriosis, plus the nutrition, lifestyle, and other interventions that have helped me manage my endo symptoms. While I can't promise that what I mention will work or is appropriate for every woman with endo (please talk to your healthcare provider), it's my hope that by formally breaking my silence, you may find something that's helpful. Remember to find the show notes and other episodes on StephGaudreau.com On this episode: My endo journey Interventions that have worked for me A new view on endometriosis as an autoimmune / inflammatory issue My favorite resources for endo, period problems, and hormonal birth control Resources from this episode: The Period Repair Manual Beyond the Pill pre-order Join the Harder to Kill Club on Facebook Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave me a rating and review on iTunes!

The conversation around representation and inclusivity in the wellness space is multilayered and is incredibly important when understanding how to support women in the fitness industry. My guest today, Allison Tenney, is cutting through the BS and diving in deep on addressing everything from body autonomy to social justice issues. About Allison Tenney A passionate soccer player, coach, RKC Certified kettlebell trainer and all around great girl, Allison is here to share her story and news on her truly transformative summit. Allison believes in lifting women up, breaking out of the standard societal box, and acknowledging systematic oppression for a better world. She is an advocate for removing barriers surrounding health, strength, and finding your own voice. What part of Allison's journey resonated with you? Let us know in the comments on the episode page! On Today's Episode Owning your inner power and your autonomy over your body Why kettlebells are one of the most approachable strength training tools Recognizing the messaging that you do not need to choose for yourself Learning from your past mistakes and the importance of multiple lenses Learn about fitness, nutrition and how you can apply it to your life Quotes "Yes athletes are disciplined, and they are hard workers and they know how to work in a team and they have grit, and they have all these skills that are team sport oriented. But it's hard to then know what to do with that identity." (8:03) "The more I saw those benefits of like, wow if I can swing a kettlebell I can build strength, build stability, get my cardio in, all these massive benefits for myself, and I could teach it to my athletes or my clients. Like this is great, let's check all of these boxes." (16:50) "Everything we are sold from diet culture to fitness culture, everything is geared around shoving us into this small box. And I'm kind of like enough. Enough with your small box. I want to take up space, I want to use my voice, I want to be able to define what is important to me and how that shows up in my life, just like every other person should be able to do for them." (20:06) "You can't just get the feedback and then feel bad about yourself and then decide to do nothing or just let it go. To me, it's about how you are going to take that feedback and take action with it." (31:30) "You don't have to compromise pieces of who you are to show up as your full self." (40:26) Resources Mentioned In This Show Ignited Womxn Summit Website Ignited Womxn Summit Tickets HTK 072: Chrissy King HTK 143: Dr. Tee Williams Harder to Kill Facebook Club Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Ever since childhood, I've been labeled as shy or sensitive...and it's often been used in a derogatory way. I never understood until just a couple years ago that I'm what's called a Highly Sensitive Person (HSP). HURRAH! There was finally a term to describe part of the way I experience the world. And it's not just me. It's estimated that nearly 1 in 5 people is highly sensitive. In this episode, I'm sharing about how (and when) I learned about being HSP. I'm also telling you some of the strategies I use to manage it in my day to day life, as well as some of my thoughts on why the term "sensitive" is lobbed around as an insult. My hope is two-fold: 1) if you ARE an HSP and you didn't know it, that you realize you aren't alone and 2) that you learn to see others in your life with these traits with more compassion. Remember to find the show notes and other episodes on StephGaudreau.com On this episode: What is an HSP? How to tell you're an HSP How I've managed being an HSP Why it's important to not use "sensitive" as an insult Why being sensitive is a gift Resources from this episode: Episode 78 with Karina Antonopolous HSPerson.com Join the Harder to Kill Club on Facebook Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave me a rating and review on iTunes!

Les Alfred saw a lack in the representation of strong, colored women in the fitness community, so she decided to create a space herself. The Balanced Black Girl Podcast focuses on creating an inclusive wellness media hub that is more representative for more diverse groups of people. She works to amplify other women of color in wellness space so more people can get to know them and their message. About Les Alfred Focusing on creating a platform to help more people feel included and finding the most authentic version of yourself, Les is a force to be reckoned with and is here to share the story behind her huge transformation. Everything from getting comfortable sharing your voice, to the seasons of our fitness and establishing good habits is on the table today. It is time to start paying attention to more voices and broaden your perspective. There is so much more to health and nutrition than just doing squats, and Les is here to share all of it and more to you today. What are your thoughts about diversity in the wellness space? Let us know your thoughts in the comments on the episode page! On Today's Episode Being a visible minority in the wellness space How to break out of the corporate world and into the personal training world Creating healthy habits and cementing them into your routine early Finding your core wellness values and non-negotiable wellness habits Cultural appropriation in wellness traditions and ways you can honor those traditions Quotes "I decided okay, I want to be a personal trainer because I really love fitness, and I totally hated my corporate job, like the typical millennial story. And I was like, maybe if I can just help people work out, they will enjoy it as much as I do and they will get as much as I do." (14:02) "Everyone wants a quick fix, they want the secret. And really the secret is you do it one step at a time, one habit at a time until you master it, and then you move onto the next thing." (20:08) "When I learned how to just kind of relax and let myself have seasons and be a bit more intuitive with both movement and food, that was when my body was able to get to kind of a set point where it just kind of stays regardless of my fitness routine looks like." (24:54) "More people need to be included in these conversations. I was like, that's what I want to do. I want to facilitate conversations surrounding women of color in wellness. That's it! That's what we're going to do... Major lightbulb" (38:16) "I think not often enough do we take the time to understand where those practices actually come from, and what cultural significance they could have to people. And we are not really paying due diligence to make sure we're sharing and practicing these things in a way that is respectful to those cultures." (43:25) Resources Mentioned In This Show The GOOD Fest The Balanced Black Girl Podcast The Balanced Black Girl Website Follow Balanced Black Girl Podcast on Instagram Follow Balanced Les on Instagram Harder to Kill Facebook Club Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

As women, we experience natural monthly fluctuations related to our menstrual cycle and period. Yet I can't tell you how many women are mystified or even frustrated by the variations they experience throughout their menstrual cycles. Understanding even the very basics and tracking your cycle can lead to great insights. In this episode, I'm walking you through how your appetite and strength levels may vary throughout your cycle so that you can better honor those natural fluctuations and make adjustments when needed. You are a part of nature, not apart from nature. As always, knowledge is power. Remember to find the show notes and other episodes on StephGaudreau.com On this episode: The main phases of the menstrual cycle How your cycle can affect your appetite and carb cravings How to adjust your fitness routine based on your cycle The connection between the moon and the female cycle Resources from this episode: My new site...StephGaudreau.com Episode 89 with Lara Briden Working Out with Your Menstrual Cycle Fierce Love Collective Join the Harder to Kill Club on Facebook Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave me a rating and review on iTunes!

Leaks. Lots of women get them, but nobody seems to talk about them. That's why this episode is dedicated to helping moms, moms to be and women in general, deal with common issues that women are often too embarrassed to talk about. About Jessie Mundell Jessie Mundell is an expert in prenatal and postnatal exercise and is a wealth of knowledge exploding with information about your pelvic health and how you can gain a better quality of life. Jessie is here to share a message of hope and help for pregnant and postpartum women and dismiss any myths or misconceptions around your pelvic floor, core, and incontinence. Learn about everything from managing the pressure in your core to reduce or eliminate incontinence in daily life, to how a pelvic health physiotherapist can help you work on your breathing, body position, and alignment. Understand how to properly do a Kegel, what physical and hormonal changes your body goes through during birth, and why you should stop sucking in your belly. If you are looking for a guide to everything that your body is going through, Jessie is here to let you know that what's happening is totally normal. It is time to get to a place of peace with your body so you can start fully experiencing your pregnancy and motherhood. Did this episode have an impact on how you will manage your intraabdominal pressure? Let us know your thoughts in the comments on the episode page! On Today's Episode Regaining function in your pelvis and abdomen after birth Using insight gained during pregnancy to become a better exercise programmer The right way to train when you are pre or postnatal Understanding the pressure system of the pelvic floor and core How long postpartum can last and why it is different for all women Quotes "The basis of the work that we do is in strength training programming. So we're getting these people, we're getting these moms, to be lifting weights and just getting them to feel really strong and capable in their bodies, and in turn in their lives in various facets as well." (8:52) "The struggles were necessary for me to think differently about birth, and that made me a better coach. Because I am able to talk to people in such a different manner and able to coach so differently. Able to kind of tap into my own fears and my own struggles and hopefully help them in some way. (10:37) "First we need to tune in and be able to feel that sensation in our bodies of the pelvic floor relaxing and chilling out. Just going to the strengthening phase isn't going to be the best route." (25:34) "I just want [sufferers] to know that it is a common experience, but there is help, and this doesn't have to be something that they need to live with. Again, there is so much hope there is so much help, so if they want that help, then let's help them." (27:50) "I think its a really positive thing to take a flexible mindset into these time periods of pregnancy and postpartum because your body does require different strategies during these periods because of all it is going through or all it has gone through." (45:07) Resources Mentioned In This Show Jessie's Website Follow Jessie on Facebook | Instagram To Birth and Beyond Podcast Harder to Kill Facebook Club Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

It's easy to think that health and fitness experts each perfectly, exercise perfectly, and live perfect lives...especially given what you see on social media and the Internet at large. Nothing could be further from the truth, however. Not only is it unrealistic to think that health coaches don't have struggles, it often leads to you setting up impossible standards for yourself. When left unchecked, the cycle of on the wagon / off the wagon can go on for years. In this episode, I'm letting you in on some of my health coach confessions...habits I'm working on and things I don't do perfectly. My hope is that you'll learn to cut yourself some slack on your health and wellness journey...because you can still make big strides without the stress of perfection. Remember to find the show notes and other episodes on StephGaudreau.com On this episode: How you put the impossible double standard on health experts onto yourself Why perfection is all illusion My own health confessions as a nutritional therapist and health coach Resources from this episode: My new site...StephGaudreau.com Episode 151 with Paul Jarvis Episode 110: Breaking Up with Sugar Join the Harder to Kill Club on Facebook Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave me a rating and review on iTunes!

If you are looking for a message of reassurance, motivation, and creativity, you have come to the right place. Paul Jarvis writes candidly and openly about completely changing how he lived his life and does business. Today he is sharing why he decided to bring the public along on his journey, and how to balance your life in every regard. About Paul Jarvis Paul provides a universal message that applies to people no matter where you are in life. Paul talks about so much that I, and others who run their own business, will relate to in a deep way, and is a beacon for us like-minded people. By questioning why you have the need for 'more', calling yourself out on your bullshit and finding the true feeling of having enough, Paul encourages all of us to 'bleed a little bit'. Whether you run a small business, are a company of one or are just tired of the hustle, Paul will remind you why you got started and how to align yourself with what brings you the most joy in your life. Learn why it's easier to build an audience when you stand for something, and how to deal with those on the other side of the line saying f*ck you. Question everything around you. But most importantly, believe that you are enough. Do you already know about Paul? What is your favourite aspect of The Sunday DIgest? Let us know in the comments on the episode page! On Today's Episode Making people resonate you on a vulnerable personal level Ways to optimize balance for your daily life and your business Finding the balance between what makes others happy and what you truly want How taking care of your body can lead to being more productive Why getting bigger as a business can sometimes be a problem Quotes "I don't want to perform in my writing, but the fact that I am sending a piece of writing to so many people and they are consuming it is a performance." (11:29) "If you share something as yourself, like with your name and your business, like my business is me. Then it's a bit more personal right, the praise is a bit better but then the like criticism is a bit harsher. Because they are not disliking your business, they are disliking your business and your business is you." (16:27) "I think if there was kind of one path forward then we wouldn't need to have this conversation because everybody would be on that path because that would be the one path. And I don't think that's the way business or life works. It would be so nice if and so easy if that was the case, but unfortunately it's not." (29:18) "I would rather personally fail trying something that I want to do, than trying something that I don't want to do but want to just get to an end goal for it." (31:04) "Growth isn't all it's cracked up to be, and business ideas around growth and what science and actual stories from business, they kind of tell two different stories. And it's one of those things where I'm like 'why is nobody else talking about this', and then I'm like, I guess I should.'" (46:07) Resources Mentioned In This Show Brené Brown TED Talk It Doesn't Have to Be Crazy at Work By Jason Fried and David Heinemeier Hansson Pre-Order Company of One by Paul Jarvis Sign-up for Paul's Newsletter Here Harder to Kill Facebook Club Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!