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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: August, 2019
Aug 30, 2019

 

Okay time for some real talks.

Mentally beating yourself up, talking shit to yourself, and using negative motivation are not long-term, sustainable, kind solutions to making change in your life.

Practicing self-compassion – the awareness and attempts to soothe your own pain – is so incredibly important. And yes, when you’re used to using the former strategy to prompt change, self-compassion can feel fkn hard. But that’s why self-compassion is a practice…rarely something you can flip the switch on overnight.

People often ask, “Well if I’m kind to myself, then I’m just letting myself be lazy and [insert here, usually has to do with catastrophic-type thinking] will happen.”

Here’s a subtle distinction that my help you:

Self-compassion can co-exist with getting super honest with yourself. Getting honest with yourself and taking responsibility for what’s been under your control is NOT the same as negative self-talk. But often, it takes looking at a situation as objectively as possible before you’re able to move ahead.

What you don’t see honestly is hard to address objectively.

In this episode, I'm sharing five strategies that may help you move forward with self-compassion + honesty:

In this episode I covered:

  • What self-compassion is
  • How honesty and self-compassion can exist
  • Why honesty is necessary for objective action
  • Why catastrophic or all-or-nothing thinking isn't helpful
  • 5 strategies for getting more honest with yourself

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. 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

The Core 4 is now available! Click here to get a free gift when you purchase. 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!

Aug 27, 2019

Cassy Joy wants to make putting a healthy, budget-friendly meal on the table as simple as possible. With experience throwing herself into different diets that never quite seemed to work, Cassy Joy started to sift through the noise of diet culture and realized there wasn’t much out there that made sense for her.

Feeding Yourself With Food, Nutrition, & Happiness

While pregnant with her daughter, Cassy Joy created the Cook Once Eat All Week Method and put it into the universe in hopes of helping some women who were struggling like she was. What happened next was an explosion of the theory that has now been embraced by countless women to save time, money and energy.

Providing prep day instructions, nutrition information and meal planning strategies, the Cook Once Eat All Week method puts a new spin on eating leftovers that will leave you excited rather than bored and fill you and your family with the nutrients necessary to thrive.

A good friend of mine who is unapologetically herself in every way, Cassy Joy is all about finding a sense of community and comradery with your fellow humans through food, nutrition, and happiness.

Have you fallen in love with the Cooke Once Eat All Week Method? Share your favorite meal planning tips with us in the comments on the episode page!

 

On Today's Episode

  • Simple strategies to make your leftovers into a new meal every night
  • Learn about orthorexia and how to use your awareness to move past it
  • The importance of finding a genuine connection with other humans
  • Ways you can save time, money and calories by meal prepping once a week
  • How being a rebel works for and against you as a business owner

 

Quotes

“A hot dumpster fire is a great analogy, that’s really what it feels like. And then when something is in order, it is worth celebrating! And I think that sums up my view on life.” (5:12)

“I did have this vision in the back of my mind of ‘what if I could turn this into this online editorial one day that helps a lot of people, where I can share my lessons learned.’ And that’s really what it became.” (8:39) 

“Don’t feel guilted or slide into temptation because of the ‘shoulds’ out there, I say make sure you are making a decision, an informed decision, based on what your goals are and what will actually move you there.” (14:18)

“It’s just intuitive. You look at what you have got, and you combine them with leftovers from the night before. But it’s not leftovers, it’s a totally new dish.” (21:45)

“I really try to pay attention when I am walking around in the world and interacting with other humans because they are real people.” (41:43)

 

Resources Mentioned In This Show

Cook Once Eat All Week by Cassy Joy

Follow Fed and Fit on Facebook | Instagram | Twitter

Fed and Fit Website

Fed and Fit by Cassy Joy

Order The Core Four Here

Nutritional Therapy Association Website

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 clicking here (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 clicking 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!

Aug 23, 2019

There's nothing worse than getting to the end of your work day feeling utterly exhausted and like your brain is a pile of mush but also feeling like you have nothing to show for it. In the wellness space, there's a lot of chat around sleep and why it's so important. Yet, rarely do I see folks talking about how what you do during the other 16 hours of your day can affect how you feel.

In this episode, I'm laying out three keys ways to beat workplace exhaustion. As you listen, consider your own workday. Whether you have all the flexibility or none, you work inside the home or out, or you're an employee or the boss, there's something in this episode that will benefit you. 

Specifically, I'm covering the importance of channel switching, the false promise of multi-tasking, and the key reasons you need to have a stress defusing tactic or two in your back pocket for day to day use.  

In this episode I covered:

  • Why sleep matters to energy but why it's not the only consideration
  • How to fit in energy rechargers if you have little flexibility
  • 3 ways to beat workplace exhaustion

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. 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

The Core 4 is now available! Click here to get a free gift when you purchase. 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!

Aug 20, 2019

After a whirlwind career in publishing and marketing, Ashleigh Van Houten managed to combine her passion and persistence into a job that she loves. A writer for Paleo Magazine, two-time podcast host and strength trainer, Ashleigh knows the power of perseverance and is here to help you develop your skills so that you can make the best out of any situation.

Love Of Learning & Confidence Building

Ashleigh believes in the importance of enabling yourself as a strong, confident and independent woman. A lover of the journey of education, Ashleigh has an amazing ability to take every experience as a learning opportunity and still finds the joy in learning something new every day. 

Attracted to all things strength and fitness, Ashleigh is here to highlight how you can use fitness to find your confidence and the importance of bringing new perspectives and voices to a stagnant sphere. You owe it to yourself to find ways to develop your skills, find a path that works for you and have fun learning along the way. 

How do you feel like your skills are interested are discussed in the health and fitness industry? Share what you would love to see more of in the comments on the episode page!

 

On Today's Episode

  • How to approach physical training scenarios with more knowledge and confidence
  • Why you should be focusing on the process more than the outcome 
  • Learn the benefits and drawbacks of the working for yourself lifestyle 
  • Takeaways of the life lessons learned through Jiu Shih Tzu and other training methods
  • Exploring the need for more diversity in fitness and health podcasting

 

Quotes

“I’m very much like look, this is the situation, am I going to just be pissy about it, am I going to sit here and wish it was a different way, or am I going to approach it like what can I get, how can I benefit from whatever the situation I am in?” (17:28)

“I’ve always been fascinated by what people can do when they like something and they train hard. What physical feats we are capable of, I think it is so fun to watch, it's so attractive and it's so interesting.” (27:45)

“It’s really just about finding the joy in learning and confidence-building, because that's what life is, it’s a learning process.” (31:39)

“Nothing feels better than throwing a good punch. You gotta try it!” (46:49)

“There's always room for more perspectives and voices and ideas and opinions. And that's what I want to help facilitate.” (53:14)

 

Resources Mentioned In This Show

Ashleigh Van Houten Website

Follow Ashleigh on Instagram  

Paleo Magazine Radio

Muscle Maven Radio

Human Potential Party Website

Order The Core Four Here

Nutritional Therapy Association Website

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 clicking here (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 clicking 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!

Aug 16, 2019

MOTIVATION IS CHEAP.

Yep, that’s right, I said it. Motivation can be so fleeting. How often have you had plans to cook dinner or get that workout in but you throw your hands up to the sky and get frustrated about why motivation seems to be eluding you? (And then you get mad and blame yourself for being weak-willed, undisciplined, or plain ol' bad. Not helpful.)

In this episode, I'm dishing on five different strategies you can use whenever you're not feeling motivated. Warning: Some of them are real talk and you may not like them. But trust me when I say that sometimes you need to hear it for your own good. Fierce love and compassion are always present. With these five strategies you'll build the frameworks that really help change stick. 

In this episode I covered:

  • Why motivation is cheap
  • Why it's time to stop waiting around for motivation
  • 5 ways to get change to really stick 

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. 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

The Core 4 is now available! Click here to get a free gift when you purchase. 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!

Aug 13, 2019

Jason Williams believes that nutrition and fitness should not be something that you stress about. Instead, Jason works to integrate practices like meditation and yoga into his personal training to help his clients realize the power of embracing a modality of approaches to your fitness regime.

True Mind-Body Connection

Getting fit is not always about lifting weights or moving at a high intensity. Jason focuses on finding exercises to give you the health and serenity you crave while crossing over to different realms of the health space. Learn how to incorporate yoga, meditation and more into your workout seamlessly and effectively, as well as the multiple benefits you can receive by letting go of some of that stress. 

Promoting a message of awareness, inclusion, and the desire to play, Jason is changing the game when it comes to creating a sustainable life through fitness, nutrition, and mindset. It is time to embrace a more fun-loving approach to fitness and find a way to embrace recovery and self-love to develop a true mind-body connection. 

Have you experimented with alternative modalities such as yoga and meditation? How do you find they benefit your workout? Share with us in the comments on the episode page!

 

On Today's Episode

  • Why you shouldn't be stressed about working out and how to find a happy balance
  • Simple ways to embrace basic meditation practices without extra effort
  • Debunking the most common misconceptions about meditation 
  • The importance of inclusion and awareness in fitness and in life
  • How to develop a mind-body connection through a lighthearted fitness approach

 

Quotes

“There are other things in life to worry about, you have enough, so make it fun, working out should be fun.” (28:05)

“I realized how much [meditation] changed my life, in terms of relationships, to fitness, the way I eat, to average decision making. It was awesome and that's what I wanted to bring to people, it was kind of like that missing piece to what I had.” (37:22)

“Meditation allows your time back. You feel like you get all this time back in the world from doing meditation.” (46:58)

“I don't care how you do it, but awareness is my message and including everyone so your life will become a lot easier, and that's what we all want.” (50:27)

 

Resources Mentioned In This Show

Jason Williams Website

Follow Jason on Facebook | Instagram

Contact Jason at charmcitypersonaltrainer@gmail.com

You Have Enough Stress In Your Life; Don’t Let Exercise Add To It by Jason Williams

Order The Core 4 Here

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!

Aug 9, 2019

There's a really specific reason that I decided the subtitle of my new book, The Core 4 couldn't be, "Love Your Body, Own Your Power." It has to do with how we put self-love on a pedestal as the be-all, end-all way to approach personal growth and transformation in the wellbeing space. While I think most people who encourage you to "love your body" mean well, if you're in the depths of really negative body image, lacking self-confidence, and struggling with self-acceptance, self-love can feel like an impossible pipe dream. So what else is there?

In this episode, I'm presenting another option for a middle ground where you can be neutral about your body. I'm discussing why it may be more helpful and why you don't have to earn the right to take care of and respect your body. My hope is that by the end, you may realize there's a neutral place you can think about instead of being dismayed at the idea of having to love every single bit of your body 24-7.

In this episode I covered:

  • Why words are important & why I changed the subtitle of the book
  • The sticky stuff about self-love
  • Why neutrality is a valid option
  • What neutrality might look like

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. 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

The Core 4 is now available! Click here to get a free gift when you purchase. 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!

Aug 6, 2019

What do you know about tonic herbalism, medicinal mushrooms and the role herbs and naturopathy can play in your life? If the answer is not much, Mason Taylor is here to correct that and introduce you to the benefits of tonic herbs. The owner and founder of SuperFeast, an Australian based tonic herbalism company, Mason is passionate about using herbs to increase your flow of Chi and connect you with your immune system.

Elevate Your Mind, Body, & Spirit

SuperFeast works to be more than just the standard health company selling you on something by backing up their philosophy with connection, support, and the ancient science that has helped sustain life for centuries. Learn about the energy of your symptoms, the difference between inferior, regular and superior herbs, and how to gain an understanding of how your constitution exists in your body. 

Mason wants to walk alongside you and help you during your discovery process. When used and understood correctly tonic herbalism can help you age gracefully, bring lightness back into your body and help you shine your spirit through your physical cracks. By opening the door to tonic herbalism you can go deeper into the herbal world, learn to forage for yourself and find new understanding and enlightenment of your Chi.

Are you ready to procure an understanding of how your constitution works and get to work on your temple? Share what you found the most intriguing about Mason’s journey in the comments on the episode page.

 

On Today's Episode

  • Explore the chemical metabolic processing happening within your immune system
  • How to identify superior herbs that can be used to enliven and enrich your life 
  • Ways to maintain your flow of Chi and have smooth communication in your body
  • Tips to living a sustainable lifestyle for your organ function and emotional soul
  • Understanding the role tonic herbs and medicinal mushrooms can play in daily life

 

Quotes

“What I’m trying to do here is convey the philosophy behind these herbs so that people can really start inviting that into the culture of their health and into their habitual flow.” (15:44)

“You want to use herbs and practices to understand your constitution thoroughly, not to fix you.” (37:28)

“What they really want to begin with is these Jing herbs to restore those foundations so that it is possible to generate your own Chi energy to move you through the day.” (42:31)

“There's more validity in that slow approach of taking sovereign responsibility for your health and your immune system and your energy levels. So that in 40 or 50 years' time you are not walking on eggshells and all of a sudden needing surgery. And that is where tonic herbalism is just my excuse to talk about that.” (54:41)

 

Resources Mentioned In This Show

SuperFeast Website

SuperFeast Podcast

Follow SuperFeast on Instagram | Facebook

Mason Taylor Website

The Mason Taylor Show

Get The Core 4 Book Here

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!

Aug 2, 2019

It's pub week, and The Core 4, my newest book, is out in the world! To celebrate, I'm taking you on a deep dive inside the book and walking you through a virtual tour. This book deals with health but it's not the same as other diet, weight loss, and fitness books. In fact, it's not a weight loss book at all. Rather it's about helping you find sustainable habits that work with your life in the four pillars: 

  • Eat Nourishing Foods
  • Move With Intention
  • Recharge Your Energy
  • Empower Your Mind

In this episode, I'm sharing the overall why of the book. Then, I'm giving you a brief highlight of each pillar and its framework. Finally, I walk you through the 30-day program, emphasizing what it is and isn't so that you're equipped to put this into practice in your own life.

In this episode I covered:

  • A quick celebration of the book at #1
  • The why of the book
  • The two main parts of the book
  • The 4 pillars
  • The Core 4 30-day experience

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

The Core 4 is now available! Click here to get a free gift when you purchase. 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!

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