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Fuel Your Strength

The Fuel Your Strength podcast is all about helping women who lift weights get stronger, fuel themselves (without counting every bite of food), perform better in and out of the gym, and take up space. Strength nutrition strategist and weight lifting coach Steph Gaudreau shares how lifting weights is a catalyst for a more expansive life and how to challenge the status quo around nutrition and fitness. This weekly show brings you discussion about building strength without obsessing about food and exercise, lifting weights, food psychology, and more. You'll learn how to eat, train, recover, listen to your body, and step into your strength.
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Now displaying: July, 2019
Jul 30, 2019

Today is the day, The Core 4 is officially on the shelves of your local bookstore or favorite online retailer. I am so excited about the release of my new book that I have invited my husband Z to join us today to discuss the highs and lows of writing a book, examining the programs found in The Core 4 Book and have a look to the past and the future about what is coming next.

Embracing What Works

Writing a book can be filled with lots of fears and insecurities, and it is my mission to show that women can be strong in spite of our misconceptions and concerns. Through this book and this episode, I hope to walk alongside you as you stop living your restrictive lifestyle and start embracing what works for your body. 

I believe in setting yourself apart by persevering, moving forward and embracing your body while owning your power. The Core 4 is all about these principles, and if you would like a chance to look into the ‘making of’ process, join us on this episode and let me help facilitate you to find another way. 

Have you ordered your copy of The Core 4 yet? Share what you are most excited to read about in the comments on the episode page.

 

On Today's Episode

  • Why you need to purchase your copy of The Core 4 today
  • What drove me to write a third book and exploring my creative process 
  • The role photography has played in the book and your ability to use it at home
  • My favorite parts within the program and how to put what you read into practice
  • The ins and outs of dealing with a literary agent versus self-publishing

 

Quotes

“This has probably been one of the biggest projects I have done in my career, my second career as a self-employed business owner and nutritional therapist and strength coach and all the things I do. But its also been one of the scariest things I think that I have done.” (13:44)

“When you are in it, it's so hard to see that there is another possible way of looking at things. And it doesn't mean we don't take care of ourselves, I think that's the other thing I hear, is like ‘oh well you are just going to eat whatever the fuck you want and treat yourself like a trash can’. And its lie no, that's exactly not the point.” (33:29)

“I don't at all blame anybody who is stuck in this position and thinks this is all you know because I was there too. And it's just what we are taught.” (34:00)

“I wanted to plant the seed that we are so much stronger and we are capable of so much more than we give ourselves credit for.” (51:27)

“Women are so powerful and strong and can continue to build strength late into life. And it is not only fun and cute to do that, it’s important for our health.” (55:03)

 

Resources Mentioned In This Show

Order The Core 4 Book Here

HTK 165: Craig Zielinski

HTK 035: Craig Zielinski

Steph Gaudreau Events 

Nutritional Therapy Association Website

 

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!

Jul 26, 2019

Injured and faced with taking time off the gym? Have a surgery coming up and you're required to step away from your usual movement routine? Not gonna lie: it can be a massive mindfuck. Thoughts about losing all your gains and having to start from scratch are common. The desire to rush back into it before you're ready, real. And what are you supposed to do with all this extra free time? If you're like many people who have gone through this – including me! Hey! Hi! – it's enough to make you feel crazy.

Okay...deep breath. This is (probably) not the end of everything. In this episode, I'm walking you through some shifts that are essential and will be very helpful if the unfortunate injury or surgery strikes. Learn how to flip the loss of time in the gym to something useful and how to keep it all in perspective. 

In this episode I covered:

  • Why time in the gym or participating in fitness is building up your savings account for injury or illness
  • Why you need a plan B for stress relief
  • How to maintain perspective about time off the gym
  • What to fill your extra time with

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) 

You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/

Remember to find the show notes and other episodes on StephGaudreau.com

Pre-order bonuses for The Core 4 are now available for you! Get all the freebies now because they disappear on July 30. Claim the bonuses here. Thank you so much for all your support!

Resources from this episode:

Follow Steph on:

Instagram| Facebook | Pinterest | YouTube | Twitter

I'd really love it if you would take 10 seconds and subscribe to the podcast!

Jul 23, 2019

As adults, we often pick and nag at the things we don’t like about our bodies. This can translate into your child's vocabulary of how they talk about their own body and can create issues around food and body confidence. 

Tools To Battle Body Negativity

After early traumatic messages and social media sent Dana Suchow into an unhealthy lifestyle filled with eating disorders and unhealthy habits, Dana decided to make a difference in prevention to make sure no child felt the same way that she did. Now she helps teachers, parents, and caregivers raise body confident teens and kids while also examining their own internal dialogues. 

Dana is all about creating an environment where kids learn to take care of their bodies and feel safe and accepted regardless of what they look like. Today she is here to answer questions that came directly from you, the audience, so that you can learn how to raise kids that love their bodies. 

Learn everything from the importance of letting children speak, to how to set boundaries in a body-shaming home, why you should be diversifying your social media and essential tools to help you raise kids that are ultimately confident in their bodies no matter what. 

Do you know a parent, teacher or caregiver that could use this information to create a body-positive environment? Tag them in the comments on the episode page and let us know what you loved most about this episode while you're at it.

 

On Today's Episode

  • Tools to equip kids against body negativity when they are outside the home
  • Setting rules around the language about the body used around your child
  • How to help and encourage kids who are overweight without nagging
  • Ways that you can prevent eating disorders in kids through self-love
  • Addressing toxic masculinity and how to approach this conversation with boys

 

Quotes

“Really what we need to be doing is letting kids know that we will love them no matter what their bodies look like. Asking them ‘where did you hear that, where did you learn that it is wrong to be plus-sized or it is wrong to have fat on your body?’ Because there is nothing wrong with it.” (24:36)

“Kids are like sponges, and they pick up how we talk about our own bodies. They pick up what we say, but they also pick up what we don't say.” (32:58)

“When you love something you do what’s best for it. And if we can teach kids to love these incredible natural machines that we were given, they will make better choices in their lives, they will take better care of themselves, and they will be more outgoing and confident in their lives.” (36:17)

“Shame doesn't work, so shaming a child because they are ‘overweight’ isn't going to work. The only thing that will work for your child to be at a weight that is healthy for them, which may not be thin, is love.” (44:14)

 

Resources Mentioned In This Show

Dana Suchow Website

View Dana’s Body Image Resources Here

Follow Dana on Facebook | Instagram | Twitter

Nutritional Therapy Association Website

Order The Core 4 Book Here

 

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!

Jul 19, 2019

If you're thinking about nutrition or fitness (or both), it's usually a given that you're thinking about goals. You've probably heard that you won't achieve anything without having goals, so you make up something vague like and plow forward. Inevitably, you get frustrated by not reaching the goal fast enough and quit. Sound familiar? If so, this chat is for you.

In this episode, I'm digging into the very important differences between outcome-oriented and process-oriented goals. You'll learn why you might want to cast a vision instead of get fixated on an outcome, and why staying committed to the process – while remaining fluid and flexible – is key. Also, you'll learn the surprising and powerful way to approach mistakes and failure that will keep you moving forward.

In this episode I covered:

  • Why outcome goals set you up for frustration
  • The importance of vision and feeling
  • How to leverage process goals to get better results
  • Why process goals often require a perspective shift
  • How to make SMART goals better

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) 

You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/

Remember to find the show notes and other episodes on StephGaudreau.com

Pre-order bonuses for The Core 4 are now available for you! Get all the freebies now because they disappear on July 30. Claim the bonuses here. Thank you so much for all your support!

Resources from this episode:

Follow Steph on:

Instagram| Facebook | Pinterest | YouTube | Twitter

I'd really love it if you would take 10 seconds and subscribe to the podcast!

Jul 16, 2019

After striving to become perfect, Pat Flynn realized that it is okay to be average. More than that, he realized the potential of becoming good to great, or at least fairly competent, at many different things could have a positive effect on your life. With his new book, How to be Better at Almost Everything, Pat is taking his principles of Generalism to the masses and is here today to help you apply it to everything in your life to become a more robust human being.

Becoming Better Through Generalism

If you struggle with the idea of not being the best at something, it could be causing major harm to your health and mindset. Pat believes that being a specialist can be a big mistake for most people, and urges us ‘normal’ humans to accept generalism and all the power that comes with it. 

Pat is an open book and a wealth of knowledge who shares his struggle with anxiety, bullying, and more on this episode. Find out how a background in writing gave him a leg up in the fitness world, why you should be focusing on becoming a short term specialist, and how to become better at multiple areas of your life without feeling too much pressure. 

A generalist mentality can help you improve your everyday life, find more fulfillment in the things you enjoy, and stop the negative self-talk. Your value as a human being is based off who you are, not what you can accomplish, and Pat is here to help you realize that.

Are you ready to stop obsessing over things that really don't matter and embrace generalism into your life? Share what you learned from Pat in the comments on the episode page.

 

On Today's Episode

  • What three basic life skills you should start working on building today
  • How to stack your skills and find value in who you are not what you do
  • The realities of entrepreneurship and facing your fears in the name of freedom
  • Why you should ditch perfectionism to find more progress and liberation
  • How to form a new relationship with anxiety and philosophically rebrand your life

 

Quotes

“In life for most people most of the time, you are probably going to have more competitive and creative advantages getting good to great, or at least fairly competent, at a wide variety of skills rather than trying to be the best in the world at any one.” (14:30)

“When I finally started to actually find success in areas, it wasn't because I was trying to be the best at any one thing. But good to great, or fairly competent, at a lot of different things.” (34:18)

“Some people are just better than me. That took me a long time to be able to admit.” (39:09)

“Humility is an amazing and wonderful thing. Being able to admit you know what, I am not the best at something. And that is okay, and I am still infinitely value and infinitely worth having in existence regardless of any of that.” (40:27)

“The day of reckoning is going to come. Be it age or injury or whatever, there is going to be a day when you lose that capacity. So you can either decide to take a deep existential look at that now, and work through that now, which I think can be extremely liberating and freeing.” (49:51)

 

Resources Mentioned In This Show

How to Be Better at Almost Everything by Pat Flynn

Chronicles of Strength Website

The Pat Flynn Show

101 Kettlebell Workouts Free PDF

HTK 082: Pat Flynn

Nutritional Therapy Association Website

Order The Core 4 Here

 

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!

Jul 12, 2019

In theory, you'll spend about 1/3 of your life asleep. It's how humans recharge physically and psychologically. Yet in busy, modern life, sleep is often treated like a negotiable, something put last on the agenda, and as having less value than exercise when it comes to improving how you feel. Tricky indeed and full of nuance. 

In this episode, I'm diving into sleep a bit more from the "here's what you can implement in your life right now to feel better soon" perspective. I've divided these 13 tips up into lower barrier-to-entry and higher barrier-to-entry categories based on time, cost, and behavior change buy-in. (Note: My categories are pretty subjective.) My hope is that you find something you can implement very soon!

In this episode I covered:

  • Why sleep and rest matter
  • Why trading sleep for workouts is a losing proposition
  • What is the hierarchy between sleep, nutrition, and exercise?
  • Considerations for lifestyle and non-negotiables
  • 13 tips for better sleep based on lower and higher barriers to entry

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) 

You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/

Remember to find the show notes and other episodes on StephGaudreau.com

Pre-order bonuses for The Core 4 are now available for you! Get all the freebies now because they disappear on July 30. Claim the bonuses here. Thank you so much for all your support!

Resources from this episode:

Follow Steph on:

Instagram| Facebook | Pinterest | YouTube | Twitter

I'd really love it if you would take 10 seconds and subscribe to the podcast!

Jul 9, 2019

After working herself to the bone in the fitness space, Jill Coleman started creating content for the internet in 2010. Since then her online persona has exploded and she is one of the leaders creating fitness programs and health information for people through her website. Now Jill works to empower clients as well as health and fitness entrepreneurs to lead with purpose and find positivity in the food and exercise space.

Creating Continuity & Confidence

A big believer in overwhelming yourself at the start in order to gain experience and confidence, Jill is here to help you take the steps necessary to get your business dream off the ground. Learn why you need to earn the right to say no, how to distinguish what is okay to share with your followers and what to keep private, and ways to work together with your coach to create continuity and confidence.

If you are an aspiring entrepreneur, are feeling alone in your business or just looking for a fresh perspective when it comes to training, this is the episode for you. Jill is an inspiring role model who leads by example and believes in transparency and honesty in order to move your goals forward. 

What baby steps are you taking to gain experience and confidence in your fitness and business goals? Share where you are at in the comments on the episode page

 

On Today's Episode

  • Low stake ways to earn your confidence and business mentality through experience
  • Exploring how things have changed in the online space over the last decade
  • The importance of having a coach to keep you accountable and informed
  • How to embrace overwhelm and find value in your own demand 
  • Why podcasting is the new blogging and how to create an online persona

 

Quotes

“Do something that is going to move you. To me, the solution in those situations is just to make more decisions.” (14:16)

“I am actually a huge fan of completely overwhelming yourself. I am to the point of like, say yes to everything until you have earned the right to say no.” (22:44)

“At heart, I am a teacher. So if there is something I don't feel like I understand 100% the nuances of, or I am not the person that should be talking about it, then I am probably not going to talk about it.” (39:12)

“I think the value of having any coach in your life is to tell you what is important and tell you what is not important. I think that is extremely critical to your process.” (42:55)

 

Resources Mentioned In This Show

Follow Jill on Instagram | Facebook | Twitter | Pinterest | YouTube

JillFit Website

The Best Life Podcast

Elite Mastermind

Fitness Business Accelerator Program 

Nutritional Therapy Association Website

Order The Core 4 Here

 

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!

Jul 5, 2019

Community. Connection. Me to we. Taking time to center ourselves.

I just got back from a beautiful long weekend at mindbodygreen's revitalize weekend in the Arizona desert where I learned from teachers, speakers, and healers committed to conscious connection and leadership. I consider myself quite lucky to have had this experience, and it comes at a time in my business and life when I feel very much on the cusp of shifting and change.

In this episode, I'm filling you in on why you need to grab the book bonuses now (hint: on July 30 they disappear, so pre-order now), and I'm recapping my trip to St. Louis to record The Model Health Show with my friend Shawn Stevenson. Then, I'm sharing my experiences and most important take-aways from my weekend at the revitalize retreat. 

In this episode I covered:

  • Why you've got to grab the bonuses for The Core 4 soon
  • My trip to St. Louis
  • What it was like to attend revitalize
  • 4 important things I took away from my experience at revitalize

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) 

You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/

Remember to find the show notes and other episodes on StephGaudreau.com

Pre-order bonuses for The Core 4 are now available for you! Get all the freebies now because they disappear on July 30. Claim the bonuses here. Thank you so much for all your support!

Resources from this episode:

Follow Steph on:

Instagram| Facebook | Pinterest | YouTube | Twitter

I'd really love it if you would take 10 seconds and subscribe to the podcast!

Jul 2, 2019

After falling captive to the scale and macro-nutrient counting, Shanique Allen said enough is enough and decided to change her lifestyle for one that was healthy, but not restrictive. Through this change in mindset and nutrition, Shanique has stopped letting food control her and now works with her clients to promote being kind to your body while still fueling yourself with healthy decisions.

Live Life Unrestricted

Shanique is determined to help you live your life with more ease and enjoyment. She believes that movement should be one of the things that bring you satisfaction and joy and that counting calories or setting limits for yourself is the opposite of achieving total body health and acceptance. 

Learn from Shanique’s story as she reveals what she wishes she knew in hindsight, how being less restrictive can actually lead to greater holistic health benefits, and why we should stop judging those that go against societies version of ‘healthy’.

There are more aspects to your wellness than just eating clean and exercising, and Shanique is living proof of the importance of making these healthy tools accessible to everyone. By creating a community where people are empowered to take the steps for themselves, you can invest in yourself and foster acceptance from within.  

Are you ready to change the conversation regarding fitness and find more enjoyment in your daily routine? Share what you loved most about Shanique’s story and vision in the comments on the episode page.

 

On Today's Episode

  • How to change your relationship and mindset with the numbers on the scale
  • Changing the way you move to give you more joy and better results
  • Mindset techniques you can use to break up with everything you know about fitness
  • Ways life in Jamacia impacted Shanique’s approach to food and body image
  • The importance of acceptance and giving yourself grace when making health improvements

 

Quotes

“Having decided to break up with the person that I was, I had to create an identity that I could not ‘live with’, but who I was, I needed to figure that out, right now… and that's what lead me to where I am today. I am not defined by food, it is no longer something that I worry about, its something that compliments my life.” (19:44)

“Now when I jump on the scale, and I am no longer tracking, I don't care. And because I decided that food was no longer a determining factor in how I chose to enjoy life.” (24:32)

“In hindsight, I don't know what the hell I was doing! I’m like ‘damn Shanique you could have saved yourself a lot’. But at the same time, I am kind of glad I went through all that because it brought me here.” (34:38)

“Given that we are all unique, how can you use what you have to do what you can to get to where you want to go?” (41:07)

 

Resources Mentioned In This Show

 

Shanique Allen Website

Apply for #FabFitFormula Coaching

Follow Shanique on Instagram | Facebook | Twitter

Pre-Order The Core 4 Here

The Nutritional Therapy Association Website

 

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!

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