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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: December, 2019
Dec 31, 2019

The new year is often accompanied by self-judgment and ‘shoulds’ that make us feel horrible about ourselves. Instead of giving in to this global collective of exhaustion around wellness and the next diet trend, I invite you to embrace the new decade without the shame, blame and guilt cycle of societal standards.

Pushing Yourself To Wellness Harder Isn't Moving Your Health Ahead

You don’t have to get sucked into the crappy new year marketing of becoming a better you while making yourself miserable. Its time to stop feeling overwhelmed, confused or fed up with this pattern of expectations and energy focused around how you look instead of the intention you put into things. 

Pushing yourself to wellness harder is not actually moving your health ahead if it is causing stress, anxiety, and shame. It all comes down to autonomy and listening to your internal voice of motivation, and this episode is all about providing you with the skills and mindset to do that.

Are you ready to stop putting pressure on Jan 1 and do things your own way? Share your mindset going into the new year with us in the comments on the episode page

 

In This Episode

  • Addressing the overwhelm surrounding wellness and high sensitivity (10:30)
  • How to make decisions and show up for yourself anywhere on the spectrum (13:40)
  • Why stressing out over healthy choices or wellness is making you less healthy (17:50)
  • Strategies for dealing with society’s ‘should’s’ and other things to watch out for (18:30)
  • Things that you can do if you are feeling the pressure of wellness’ing harder (20:14)

 

Quotes

“We get into these comparisons where we see other people doing things or we get that Jan 1 or whatever the significant date in the year is and we think ‘okay I am going to get my ass into gear’, which again is fine if it doesn’t cause you to lose your fucking mind over it, and that’s what I see happening very often” (9:52)

“I sense very strongly this collective overwhelm and stress and exhaustion about wellness and its a double-edged sword.” (12:34)

“Please stop running your life and putting that pressure on yourself. If it brings you joy and you absolutely love, that’s great.” (15:18)

“Food is not just macronutrients or calories to optimize. And I get that that can be helpful for some people at some times in their lives, however… stressing out about healthy changes or stressing out about wellness is doing the exact opposite of what you are trying to achieve, it is making you less well.” (18:07)

“Its autonomy, choice, freedom to make decisions, that’s what it really comes down to. So are you freely choosing this or are you doing it because somebody told you its the right way to do things?” (21:30)

 

Links

HTK 156: Sensitive

HTK 206: Energy Tips for Empaths

Intuitive Eating Group Coaching Waitlist

Small Steps Podcast with Steph Gaudreau and Amiee Suen

Join the Core 4 Facebook Club

Order The Core 4 Here

Nutritional Therapy Association

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December 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!

Dec 24, 2019

We are coming to the end of 2019, and who wouldn’t want to start the new decade pain-free and better functioning? Friend and trainer AJ Evans joins my husband Craig Zielinski and I on this special 3-way live show to provide a double dose of banter and information surrounding getting pain free in your everyday life.

Bridging The Gap Between Healthcare & Wellbeing

Passionate about bridging the gap between healthcare and wellbeing, AJ is here to give an insider look into his life in athletic training and sports medicine rehab and discuss our common shared passion of helping people learn how to help themselves. 

Everything from the role of technology in our modern version of communication to the effects of recovering your muscles post-workout and why you need to move your toes are on the table today for this fun and information filled chat amongst friends. If you are looking to avoid the common mindfulness and introspective mistakes people make at the gym, want to become more aware of your feet or want to stop being mad at your body, this is the episode for you.

What are your feelings around finding the silver lining in your pain and wearing crew socks with sandals? Share your thoughts on today’s episode in the comments on the episode page!

 

In This Episode

  • Why you can’t be mad at your body if it is broken because you used it (20:37)
  • Considerations for you to add into your daily movement routine (21:15)
  • Specific exercises to help you avoid common mistakes and rehab your body (27:35)
  • Addressing all things feet and the stigma surrounding wearing shoes at the gym (28:50)
  • Learn why your high heels might be giving you bad posture and a pooch (44:10)

 

Quotes

“People see these injuries and they are like ‘that sucks’, and its like, you decided to participate in sports outside of athletics, you are challenging your body, that is inherent to whatever you are going to do. So you almost need to relish in the fact that you did it because guess what, you are participating.” (16:36)

“Everything that your body is doing is secondary to what you did to it. Don’t be mad at your body, that’s what happens when you repetitively do the same thing over and over again.” (20:33)

“Go walk in the sand and see how sore your feet get. But then in the same amount of time, take your hands and start grabbing the sand and see how sore your hands aren’t. We use our hands because they are meant to be used. Our feet are meant to be tactile and move around the world but then we put them in these protective features because everybody is worried about stepping on something.” (34:52)

“Use your body, enjoy that you are using your body, just because you are hurt it doesn’t mean that you are injured, keep working, love what you do, don’t wear crew socks with sandals and don’t wear shoes.” (53:03)

 

Links

HTK 242: Allegra Stein

HTK 225: Steph Gaudreau & Craig Zielinski

HTK 165: Strength Training with Your Menstrual Cycle

HTK 035: Craig Zielinski

Order The Core 4 Here

Nutritional Therapy Association

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December 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!

Dec 17, 2019

Summer Innanen is one of the pioneers in the multi-faceted and multi-layered body image and disordered eating realm. While paying homage to the women who came before her, Summer works to highlight a woman’s ability to embrace her body however it looks.  Summer believes that your purpose if more than just your body and is here today to help you see the value outside of your body and overcome self-doubt and fear. 

Truly Embrace Health At Any Size

If you want to help those marginalized through weight stigma and discrimination, are looking for a friend to address the total chaos and body shame prevalent in new motherhood or are searching for a way to break free from the diet culture system, Summer is the expert for you. The self-professed ‘anti-christ of weightloss’, Summer wants you to stop your unhealthy relationship with food and start loving your body for all that it is. 

All of the energy that you put towards constantly thinking about your body could be refocused into leading a more purposeful and passionate life and free up space in your mind for new thoughts and experiences. Once you embrace the fact that fat and thin are just mutual descriptors that hold no power over your ability to produce quality and substance you can truly embrace health at every size and become an advocate for treating yourself with kindness. 

Are you ready to expose yourself to body diversity and stop perpetuating the idea that thinner is better? Share what you enjoyed most about Summer’s attitude in the comments on the episode page

 

In This Episode

  • Exploring the nuance of intuitive eating, body image, and diet culture (23:40)
  • Lifting the veil on disordered eating and body image in the ‘wellness’ community (28:50)
  • The power of changing your social media feed to include larger bodies (34:00)
  • How to challenge your beliefs surrounding life in a bigger body (39:30)
  • Health-promoting behaviors that can help people of any shape or body (46:20)

 

Quotes

“It wasn’t about the food, it was about the way they felt in their body. And so really shifting my gears to focus on that has been something I am really so grateful for.” (13:42)

“I really want people to know that they are more than their bodies. That we don’t need to make it about the body so much, we want it to be about what we have to say and our voices and our purpose.” (17:29)

“I don’t know what is going to happen to people’s bodies. Their weight could go up, their weight could go down, it could stay the same. What we want to do is really create neutrality around those changes so they are not dictating our self-worth and how we feel about ourselves and our food choices and everything else.” (26:30)

“It can be quite emotional and I think having someone helping you to process those things and see the deeper meaning and also the opportunities and the hope that can exist now that you are not a prisoner of that system.” (37:47)

“Educate yourself on the link between weight and health and the success rates of diets. Because there is a lot that we can do with people’s health by taking weight out of the equation.” (43:46)

 

Links

Summer Innanen Website

The Body Image Remix Book by Summer Innanen

Fearless Rebelle Radio with Summer Innanen

Get the Free Body Confidence 10 Day Makeover Here

You, On Fire 12 Week Group Coaching Program

HTK 037: Summer Innanen

Order The Core 4 Here

Nutritional Therapy Association

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December 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!

Dec 10, 2019

If what you are doing in your life doesn’t seem to be working for you, and you want to explore some alternatives like learning how to re-become an intuitive eater, this is the episode for you. I am determined to dismiss some of the misunderstandings and misbeliefs surrounding intuitive eating and explore why it much less scary than people make it out to be.

Listening To Your Body & Treating It Right

This episode is not about shaming those who are involved with diet culture, but instead, it is about understanding the backlash and importance of conversation surrounding intuitive eating. Intuitive eating is not just about eating what you want when you want, it is about listening to your body and treating it right through your individualized nutrition needs. 

I hope this episode takes away some of the mystique surrounding intuitive eating and empowers you to give it a chance. Our relationship with food is both simple and complex, and I truly believe that intuitive eating has the power to help you make peace with food and your body to ultimately start living in a way that honors your body and your soul. 

What are your thoughts surrounding intuitive eating? Share what you are most excited about or nervous about in regard to this process in the comments on the episode page

 

In This Episode

  • Learn the difference between intuitive eating and mindful eating (7:04)
  • Dissecting perceptions around what intuitive eating is that are not origin aligning (12:51)
  • How to avoid the shame, blame and guilt cycle of breaking your own rules (17:50)
  • The 10 principles of intuitive eating and how to experience it properly (21:43)
  • Why hunger is not your enemy and how to honor your hunger (22:39)

 

Quotes

“It is not as simple as saying ‘here is how you do intuitive eating’ and walking away from the person.” (7:44)

“Hopefully we do that with health-promoting behaviors and not things that are really driving people to have negative relationships with food.” (9:44)

“Intuitive eating is not just a diet of ‘eat this and don’t eat that’. It is a process, its a living, breathing application of these principles that look different for every person.” (12:41)

“Intuitive eating is a living, breathing process applied to a person in their life, it is an experience, it is something that you need to practice.” (21:59)

 

Links

Order The Core 4 Here

Nutritional Therapy Association

Intuitive Eating by Elyse Resch and Evelyn Tribole

The Intuitive Eating Workbook

Steph’s Intuitive Eating Group Coaching Waitlist

Join the Core 4 Facebook Group Here

Naomi Katz Instagram

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December 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!

Dec 3, 2019

If you have never heard of Dr. Nicole LePera, aka The Holistic Psychologist, you are in for a treat. A trained psychologist who works to help you understand your capacity to become a self-healer, Dr. Nicole is all about treating the mind, body, and soul to address specific areas of neglect while also considering the whole.

Empower You To Trust Yourself

Practices such as reparenting, trauma bonding and boundary settings are on the agenda today as we dig deep into misalignments and self-consciousness to find a new way to connect. Most of us know that health is not black and white, and it takes a holistic approach like that of Dr. Nicole to understand yourself in all three dimensions to heal your symptoms and stop your internal misalignment. 

If you are looking to teach yourself how to react in a new way, stop your psychological and physiological symptoms or navigate boundary-setting without critiquing yourself, Dr. Nicole is the expert for you. A believer in the importance of objectivity, self-consciousness, and self-exploration, Dr. Nicole is determined to empower each human to trust themselves and what works for them. 

An episode filled with real-talk and practical ways to begin to heal, Dr. Nicole is here to teach you about your body and soul to start living life as the person you want to be. Have you ever considered your challenges and symptoms to be impactful in three different dimensions? Share what you loved about Dr. Nicole’s perspective in the comments on the episode page.

 

In This Episode

  • Symptoms that may be a sign of misalignment in your mind, body or soul (17:10)
  • Learn the two big steps in which change happens and how to start (21:42)
  • How to navigate your developing state of consciousness without self-judgment (26:20)
  • Explore the concepts of reparenting and trauma bonding (31:05)
  • Tips for setting boundaries around your family of origin this holiday season (39:20)

 

Quotes

“Seeking for the underlying cause of whatever symptom it is that we are struggling within our life. Because I am of the belief that there is something deeper down.” (17:43)

“Becoming conscious, becoming self-observational, watching ourselves throughout the day to identify then the areas where change would behoove us. For some of us, that is in our lifestyle, for me, I know it was.” (23:49)

“Without consciousness, change, doing things differently, does not become possible.” (24:50)

“As an adult, as far as I see it, while it was not our responsibility when we needed people to help us while we were children, as an adult it is now our responsibility to teach ourselves a new way.” (36:04)

“The bottom line here is, when we define limits, it is for us. For us to continue to navigate these changes, continue to keep these changes as part of our life. And what it might mean is for us to start showing up differently before the others around us change.” (42:59)

“Our energy and how we feel in our relationships can give us invaluable information.” (56:09)

 

Links

The Holistic Psychologist Website

The Holistic Psychologist Linktree

Follow Dr. Nicole on Instagram | YouTube

Join the Core 4 Facebook Club

Nutritional Therapy Association Website

 

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December 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!

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