Heart + Sole
Founder of Sole Fitness, Kathryn Benko, is on a mission to create a safe space for vulnerable and unashamed conversations with women everywhere through Heart + Sole. Follow along and tune in every Wednesday to hear stories of breakthrough, shameless living, women empowerment, healthy body image encouragement, and ALL THINGS girl talk! Support this podcast: https://podcasters.spotify.com/pod/show/heartandsole/support
Catch Up with Melody Wiseman
The girlies are back for a good ol' fashioned catch up session! Melody shares about her travels to Germany, her hubby's new passion project, and what shows she is currently watching!Â
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6 and 7!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!
Follow Melody on Instagram: @melodywiseman
Follow Mikey on Instagram: @mikeywiseman
Surviving with Summer Lambert
My girl, Summer Lambert, is BACK!! We talk all about her incredible pregnancy news and what that has looked like, our obsession with Survivor, and how we are surviving life right now!
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Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Follow Summer on Instagram: @summerlambertphoto
Subscribe to our new YouTube Channel and WATCH all episodes!
Get To Know Your Mother with Jennifer Griffith
Jennifer Griffith, author of the deeply moving memoir Both Sides of Then: Finding Love After Abandonment and the host of the popular podcast About Your Mother, which explores the complex dynamics of motherhood, family, and generational trauma. Jennifer's unique perspective comes from her own experience growing up with a mother whose past shaped their relationship in ways she couldnât fully understand. Through Jennifer's exploration of her motherâs life, she reflects on how trauma can echo through generations, influencing how we relate to ourselves and our families. I really enjoyed our conversation about how everyone's story m...
Running The Race of Adoption with Betsy Armstrong
Betsy Armstrong, whose memoir, The Mother of All Decisions: A Memoir of Mother Loss, Legacy and Adopting Kids in Midlife, is a story of resilience, hope, and defying the odds. Betsyâs journey began with losing her mother, home, and family at a young age. After years of avoiding the question of legacy, her motherâs death at 46 made her confront what truly mattered. Overcoming grief, Betsy transformed her life, running marathons and quitting a corporate job to live with purpose. Then, at nearly 47, she decided to become a mother through adoption, facing a failed adoption, a Rus...
Dumpster Fire đ€ Jesus with Stefanie Roback
My dear friend, Stefanie Roback, is a mom, business owner, therapist, and incredibly authentic friend! Today, we chat all about authenticity in business, how life often feel like a dumpster fire, how Jesus grounds us, and how motherhood and business coexist!Â
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Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Follow Stefanie on Instagram: @_stefro
Follow Allora Rise on Instagram: @allorarise
Check out her website HERE!
Subscribe to our new YouTube Channel and WATCH all episodes!
Grief Is Not Linear with Krista St. Germain
Krista St. Germain is a Post-Traumatic Growth and grief expert and host of the popular Widowed Moms Podcast, Krista has been able to take from her own experience and help thousands of widows navigate their lives after loss and not only survive, but thrive. Today, we chat about how grief is not linear, that the 5 stages are a myth, and how your brain is rewired through tragedy.
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Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Follow Krista on Instagram:Â @lifecoachkrista
Check out her website HERE!
Liste...
An Untroubled Heart with Kara Stout
Kara Stout is a writer, wife, new adoptive mom living in Los Angeles, California., and now a published Author! Her new devotional, An Untroubled Heart: Calming Anxiety and Finding Godâs Peace, serves as a gentle reminder that Godâs comfort is always within reach. This inspiring 30-day devotional invites readers to begin each morning in Godâs presence and end each day in his calming embrace, providing a rhythm of peace for anxious hearts. Today, we chat about how she has experienced God's peace through her grief and through her waiting. I know you will be encouraged through her story tod...
Yapping with Chelsea Hollis
The OG co-hosts are back together for a good ol' fashioned yap sesh! Chelsea Hollis reunites with Kathryn today to talk about the most random things (in true chels and kat fashion). We chat about cancel culture, coveting homes, what we would spend our money on if we were rich, how moms can truly juggle it all, and more!Â
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Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Chelsea @chelseaallegra
Chelsea's NEW PODCAST @fullhandsfullheartpod
Subscribe to our new YouTube Channel and WATCH all e...
Bachelor Finale with Melody Wiseman
Melody Wiseman is here to help Kathryn recap the finale of this season of The Bachelor!Â
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6 and 7!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!
Follow Melody on Instagram: @melodywiseman
Throwback: Set Apart with Macy Cole
Welcome to our Throwback series! On the week's when life is too chaotic to record, I am going to be re-releasing some of my favorite past episodes. Today's throwback is back from Season 5 when Macy Cole joined Kathryn to kick off the beginning of 2023!Â
The old description:Â
As promised, your favorite honorary co-host is back: the one and only, Macy Cole! In true Macy & Kathryn fashion, we dive deeper into what God is teaching us, our words for this new year, what it looks like to be set apart, and how we are going to st...
Loving + Learning
It's time for another catch-up episdoe with Kathryn, where she shares things she is loving and learning right now! Everything from her new favorite shows and products to how God is telling her to slow down and rest in His presence. Hope you enjoy this little girly chat!Â
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6 & 7!
Get 25% off the Magic Mind gummies here: https://magicmind.com/HEARTGM
Y...
Rejection is Redirection with Tabitha Panariso
Tabitha Panariso is a trauma-informed and licensed professional therapist, and now and author who guides readers through the life and death of Jesus asa path through the pain of rejection, compassionately offering strength and healing in her new book Loyal In His Love: An Invitation to Be Held by Jesus When Others Let Go!
She joins me today to chat all about how our mind, body, and soul, work together to find healing through both therapy and our faith. We also dive into the topics of trauma and rejection, and what it looks like to wrestle though that...
Bachelor + Love Is Blind + Traitors with Melody Wiseman
The reality TV gurus are back and ready to dish all of their thoughts on this season of The Bachelor, Love Is Blind, and Traitors!
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6 and 7!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!
Follow Melody on Instagram: @melodywiseman
Year to Thrive, Not Strive with Sara Leonard
My girl, Sara Leonard, is back on the pod! We chat about our words for the year, what it looks like to stop striving, how to be authentic, body image thoughts, and random things in between!
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Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes!
Follow Sara on Instagram: @sara.i.leonard
Follow Sara on TikTok: @sara.i.leonard
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20...
Reclaim Your Health with Jillian Greaves
Jillian Greaves (MPH, RD, LDN) is a Functional Medicine Dietitian, Women's Health Specialist, podcast co-host, and founder of the highest-rated dietitian and functional nutrition business in Boston. She joins me on the podcast today to chat about her history with having to dig deeper into finding answers for her health issues. She shares important insight into our hormones, our fertility, and how our nutrition (or lack thereof) is affecting us!Â
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Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Follow Jillian on Instagram: @jilliangreavesrd
Visit her website HERE...
Throwback: Self Love, Relationships, & Things We've Learned Along The Way
Welcome to our Throwback series! On the week's when life is too chaotic to record, I am going to be re-releasing some of my favorite past episodes. Today's throwback is back from Season 1 when Chelsea and Kathryn co-hosted the podcast!Â
The old description:Â
In the spirit of Valentine's Day, we themed this week's episode around LOVE + RELATIONSHIPS! We chatted (for a long time in true girl-talk fashion) about how important it is to have self love before being successful in any relationship, what some of our past romantic relationships were like, what we learned from pa...
Loving, Learning, Praying, & Fasting
Let's chat about new things I am learning so far in 2025, things I am loving, and things I am currently fasting from!Â
**AUDIO ONLY TODAY**
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!
Get 45% off the Magic Mind bundle with with my link:Â
https://magicmind.com/HEARTP...
New Year, Same Anxiety đ
Let's talk about anxiety đ Here to share a little update about something I have been struggling with in the new year! Hoping it makes you feel less alone.
**AUDIO ONLY TODAY**
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!
We Stand With Ryan feat. Melody Wiseman
Welcome to SEASON SEVEN of Heart + Sole! This season is going to be real conversations I would have with my girlfriends, whether that's gabbing about pop culture, digging deeper into our faith, sharing our struggles, or encouragement. You will get it all right here!
Our first episode of Season 7 features a fan favorite - Melody Wiseman! Melody and I jump into all of the Blake Lively and Justin Baldoni drama that unfolded during the holidays, our thoughts on The Golden Globes, and my personal sadness about the Paige DeSorbo and Craig Conover break up đ Enjoy!!
Follow me...
2024 Wrapped + Superlatives đ
It's the end of the 2024 era đ Kathryn wraps up 2024 by sharing some fun stats on the podcast, her biggest life lesson, and some fun Sole Superlatives for the year!Â
Heart + Sole will be BACK for Season 7 on Wednesday, January 8th!
**AUDIO ONLY TODAY**
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Try MagicMind and get 20% off for one-time purchases and subscriptions:Â https://magicmind.com/HEARTPOD20
With my c...
Giving Thanks
It's just me today! Taking some time in today's short episode to encourage y'all to root yourself in your true identity during this holiday season, and also sharing things in my life that I am thankful for (including you) to hopefully encourage you to reflect and do the same!
Happy Thanksgiving!Â
**AUDIO ONLY TODAY**
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Get Magic Mind at 50% off with the B...
Body Image Inside Out with Whitney Otto
Whitney Otto is a World Champion athlete, co-host of the Untrained podcast, and executive coach who just released a book called BODY IMAGE INSIDE OUT: A Revolutionary Approach to Body Image Healing with Deb Schachter, LICSW! Together, they have pioneered a unique approach that transforms how we understand and engage with our negative body image. Their âinside outâ approach invites us to start to build a better relationship with our critical thoughts, what they call âcouples therapy for you and your body image.â I thoroughly enjoyed my conversation with Whitney, and she even challe...
Catching Up with Kayla Paladino
Tune in today for just a good ol' fashion life catch up between two friends! Kayla Paladino is back to chat about motherhood, holiday plans, our gripes with social media, and more!
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Follow Kayla on Instagram:Â @kmpaladino
Try MagicMind and get 20% off for one-time purchases and subscriptions:Â https://magicmind.com/HEARTPOD20
With my code HEARTPOD20
Sign...
Jason Kelce Scandal + Love is Blind + Golden Bach with Melody Wiseman
Your girl, Melody, is back to catch up on all things pop culture and reality TV! Tune in to hear our takes on the Jason Kelce scandal, Golden Bachelorette final 3, all the Love is Blind couples, and our fav real housewives!
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscibe to our new YouTube Channel and WATCH all episodes of Season 6!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!
Follow Melody on...
Love Has A Story with Quina Aragon
Quina Aragon brings the heat with some truth in today's episode đ„ Spoken word artist, Quina Aragon, uses Scripture, her story, and personal poetry of love and trauma to reveal the greatest of all love stories in her new book Love Has a Story: 100 Meditations on the Enduring Love of God!
Her gift of speaking, knowledge of Scripture, and wisdom of perspective come to light in this conversation where we discuss topics like: trauma, grief, God's grace, and His promises. I know you will be encouraged by this conversation!Â
Follow me on Instagram:
Kathryn @kathryn_benko
...
Mom Guilt Vent Sesh
It's time for a good ol' fashion venting session! Today, I unpack all of the mom guilt lies I have been feeling, vent about how the past few weeks have felt hard, and share some things I'm loving & learning right now!
**AUDIO ONLY TODAY**
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Try MagicMind and get 20% off for one-time purchases and subscriptions:Â https://magicmind.com/HEARTPOD20
With my co...
Cancer Sucks with Sarah Scott
Sarah Scott is a mom, wife, business owner, and she was diagnosed with breast cancer this year. She opens up about her journey, how she has been processing everything, her treatment plan, and her new perspective on life. I was so inspired by this conversation, and I know that you will be too!
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Follow Sarah on Instagram: @sarahscottdesigns_
Try MagicMind and get 20% off...
Overrated + Underrated with Kayla Paladino
Kayla Paladino is back to jib jab on life lately, parenting annoyances, her recent big purchase, and we share the most underrated and overrated restaurants in Wilmington!
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Follow Kayla on Instagram:Â @kmpaladino
Try MagicMind and get 20% off for one-time purchases and subscriptions:Â https://magicmind.com/HEARTPOD20
With my code HEARTPOD20
Sign up for the Sole O...
Golden Bachelorette + RHOSLC with Melody Wiseman
Melody is back from her world travels to talk about really important topics... Golden Bachelorette & Real Housewives of Salt Lake City! We also share our thoughts on the horrible finale of Jenn's Bachelorette season... Yikes!
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscibe to our new YouTube Channel and WATCH all episodes of Season 6!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!
Follow Melody on Instagram: @melodywiseman
Escaping Diet Prison with Anne-Sophie Reinhardt
Today I am joined by Anne-Sophie Reinhardt all the way from Germany! Anne is a mind-body and leadership coach, specializes in empowering women leaders and entrepreneurs. She helps women transition from scattered to wholeness, encouraging them to discover their true sense of self-worth and selflove. We chat about erasing the clutter of your mind that is associated with body image insecurities, how to break through, and the importance of community through it all!Â
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscibe to our new YouTube C...
New Gigs + Secret Lives with Sara Leonard
Our girl Sara Leonard is back on the pod for a good ol' fashioned catch up! And naturally, Sara is going to take y'all to church with some new life lessons. Plus, we share our thoughts on the new One Tree Hill reboot and The Secret Lives of Mormon Wives!Â
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscibe to our new YouTube Channel and WATCH all episodes of Season 6!
Follow Sara on Instagram: @sara.i.leonard
Follow Sara on TikTok: @sara.i.leonard
So Toxic with Kayla Paladino
Our girl, Kayla Paladino, is back on the podcast for some brand new segments! We talk about how we are REALLY doing, some superficial things we are loving, and some pet-peeves that are driving us crazy right now đ”âđ« Tune in for a good time!Â
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Follow Kayla on Instagram: @kmpaladino
Try MagicMind and get 20% off for one-time purchases and subscript...
Loving + Learning
It's time for another catch-up episdoe with Kathryn, where she shares things she is loving and learning right now! Everything from her new favorite drinks to how God is showing her healing in hindsight when it comes to body image. Hope you enjoy this little girly chat!Â
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Follow Wine Water on Instagram: @sipwinewaterÂ
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Try MagicMind and get 20% off for...
Bachelorette + VPR Throwback with Melody Wiseman
Your favorite reality TV gurus are BACK! Melody joins Kathryn today to break down this season of the Bachelorette so far. What do we think of the drama? Who do we think will make top 4? Who should be the next Bachelor? Find out on this episode! Plus, Kathryn takes a deep dive into seasons 1-9 of VPR, as she made it her mission to finish the whole series during her maternity leave!
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscibe to our new YouTube Channel and...
Baby Girl's Birth Story
I'm back, baby! I am back from my maternity leave, and ready to share Collins Rose Benko's birth story with y'all! Tune in to hear how this birth experience was different than my first. I cannot wait to be back with you girlies every Wednesday again!
**AUDIO ONLY TODAY**
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20...
Postpartum Venting with Kayla Paladino
Kayla Paladino joins Kathryn on the pod today to share our feels on that postpartum life! We share our perspectives on first time postpartum vs. second time, how PPA and PPD affected us both, our hilarious google search histories, and our annoyances with cancel culture. Whether you are a mom or not, you are going to love this episode of real girl talk!Â
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes of Season 6!
Follow Kayla o...
The Guy on the Football Team with Sara Leonard
This emergency episode was necessary because we have truly witnessed an iconic moment in history... TRAYLOR IN LONDON! From the UK Royalty selfie with American Royalty to the VIP tent to the symbolism of Travis on stage - Sara and I cover it ALL! Plus, we share some crazy facts about Taylor's net worth that you do not want to miss. Hope you enjoy today's surprise episode!
**AUDIO ONLY**
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscibe to our new YouTube Channel and WATCH...
Things I'm Loving + Learning
Solo episode with yours truly today, where I shout out some things I am loving and learning right now in life! Plus, I break down my favorite T-Swift bridges of all time, because I AM WHO I AM OKAY?! Love you, mean it!Â
AUDIO ONLY TODAY
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscibe to our new YouTube Channel and WATCH all episodes of Season 6!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% o...
Shameless Celebrations with Sara Leonard
Sara Leonard is back with some seriously eye-opening perspective on just how much of a GIFT life is! Tune in to hear all about her birthday celebrations, and the real reason why she truly cherishes each year she is given. And you should too!
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscibe to our new YouTube Channel and WATCH all episodes of Season 6!
Follow Sara on Instagram: @sara.i.leonard
Follow Sara on TikTok: @sara.i.leonard
Sign up for the...
VPR Reunion + The Valley Recap with Melody Wiseman
Team LaLa or Team Ariana? Kathryn and Melody cover everything from the 3-part Vanderpump Rules finale to our thoughts on the couples of The Valley!Â
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscibe to our new YouTube Channel and WATCH all episodes of Season 6!
Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!
Follow Melody on Instagram: @melodywiseman
