SEP 6

Sugar is not the enemy: It’s how much, when, and how you consume it

Is sugar really the enemy, or is it about how and when we consume it? In this episode of the Fierce and Fearless podcast, hosts Sonali and Zoe dive into the complex world of sugar and its impact on our health. They share their personal journeys, insights as moms and fitness enthusiasts, and practical tips on how to balance sugar intake while maintaining a healthy lifestyle. Join them as they challenge common myths and discuss the importance of moderation, smart choices, and active living for the whole family! IN THIS EPISODE (00:00) What are the different types of sugars and how do they impact your body? (03:30) How much sugar should you really be consuming daily? (05:00) When is the best time to consume sugar for energy? (08:30) What are healthier alternatives to processed sugar? (10:30) How does early exposure to sugar impact long-term health? (13:00) Why is it important to be mindful of the emotional connection to food? (19:00) How can parents build a strong nutritional foundation for their kids? (21:00) What role does movement play in managing sugar intake? (26:00) How should you balance treats and healthy eating? (29:00) Why is moderation key when it comes to sugar? —---------------------- Welcome to Fierce & Fearless, the ultimate podcast experience tailor-made for the modern woman who's all about juggling the many facets of life with finesse. Motherhood, Fitness, Nutrition, Entrepreneurship, and Mental health - we cover it all because we firmly believe that you deserve and can have it all! Joining forces are your trusty co-hosts, Sonali Saraogi Singh, a seasoned food and beverages connoisseur and the brilliant mind behind Feed Smart, and Zoe Modgill, a fitness dynamo and the creator of Stronger with Zoe - an online fitness platform for women. We’re eager to hear back from you at: Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instagram at: https://www.instagram.com/feed.smart/Sonali’s LinkedIn at: https://www.linkedin.com/in/sonalisaraogisingh

32 min

AUG 16

How to be a hands-on dad: Practical childcare tips

How does a dad's involvement shape a child's life? In this episode of Fierce and Fearless, we dive into the crucial role fathers play in parenting. Sonali and I share our journeys, balancing work and motherhood, and how we navigate co-parenting with our partners. We explore the impact of paternal involvement from early childhood, the challenges dads face, and how societal expectations are shifting. We also discuss practical strategies for sharing the childcare load, the importance of setting boundaries, and the evolving dynamics of modern families. Join us for an engaging conversation about creating equal parenting partnerships and fostering stronger family bonds! IN THIS EPISODE (00:00) How important is a father's role in early childhood? (03:00) Why is a father's involvement crucial for a daughter's development? (06:00) What are the common excuses fathers give and how can they be addressed? (09:30) How does exposure to modern parenting change perspectives? (11:30) What are the benefits of teaching kids to be self-sufficient early on? (15:30) How can setting boundaries and being vocal improve co-parenting? (20:00) How does working from home change the dynamics of parenting roles? (23:30) What are effective strategies for sharing the childcare load? (25:00) Why is it important for women to ask for help and set boundaries? (28:00) How can shared parenting lead to richer family experiences? —---------------------- Welcome to Fierce & Fearless, the ultimate podcast experience tailor-made for the modern woman who's all about juggling the many facets of life with finesse. Motherhood, Fitness, Nutrition, Entrepreneurship, and Mental health - we cover it all because we firmly believe that you deserve and can have it all! Joining forces are your trusty co-hosts, Sonali Saraogi Singh, a seasoned food and beverages connoisseur and the brilliant mind behind Feed Smart, and Zoe Modgill, a fitness dynamo and the creator of Stronger with Zoe - an online fitness platform for women. We’re eager to hear back from you at: Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instagram at: https://www.instagram.com/feed.smart/ Sonali’s LinkedIn at: https://www.linkedin.com/in/sonalisaraogisingh

33 min

AUG 2

Marriage after kids: Navigate through to come out stronger

How does marriage change after kids? In this episode of "Fierce and Fearless," I, Sonali, along with my co-host Zoe, dive into the phases of marriage and how it evolves, especially after welcoming children. We'll share our personal experiences, from the joys and challenges of pregnancy to the demanding early years of parenthood. Listen in as we discuss setting expectations, maintaining a connection, and finding balance in our relationships and individual lives. Join us for an open, honest conversation about navigating marriage and family life! IN THIS EPISODE (01:00) What are the phases of marriage? Discussing the different stages from courtship to honeymoon period and settling in. (03:00) How did your journey to parenthood begin? Zoe and Sonali share their experiences and decisions leading up to pregnancy. (06:30) What are the challenges in the first two years after having a child? Sonali talks about setting clear expectations and dividing responsibilities with her partner. (07:30) How can fathers establish their parenting style? The importance of letting fathers figure out their own approach to parenting. (09:30) How do you balance work and parenting? Discussing the challenges and strategies for managing both professional and parenting responsibilities. (11:30) How do children's needs change your relationship? Exploring how having children impacts priorities and perspectives in a marriage. (13:30) How do you maintain your individual interests and well-being? The importance of making time for personal activities and self-care. (14:30) Are you truly present with your partner? Reflecting on the importance of being fully present during time spent together. (17:00) How does physical affection change post-children? The significance of maintaining physical affection and intimacy in a relationship. (21:30) What example are you setting for your children? Discussing how parents' behaviors and interactions influence their children’s development and views on relationships. —---------------------- Welcome to Fierce & Fearless, the ultimate podcast experience tailor-made for the modern woman who's all about juggling the many facets of life with finesse. Motherhood, Fitness, Nutrition, Entrepreneurship, and Mental health - we cover it all because we firmly believe that you deserve and can have it all! Joining forces are your trusty co-hosts, Sonali Saraogi Singh, a seasoned food and beverages connoisseur and the brilliant mind behind Feed Smart, and Zoe Modgill, a fitness dynamo and the creator of Stronger with Zoe - an online fitness platform for women. We’re eager to hear back from you at: Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instgaram at: https://www.instagram.com/feed.smart/ Sonali’s LinkedIn at: https://www.linkedin.com/in/sonalisaraogisingh

32 min

JUL 19

Breaking Barriers : Women working in a "Man's" World

What’s it like for women to work in fields dominated by men? Join us on this episode of "Fierce and Fearless" as we dive into the world of women breaking barriers in traditionally male spaces. Sonali shares her journey from starting as a waitress at 18 to becoming a leader in the restaurant industry. Zoe's journey centers on breaking barriers in the fitness industry, a field traditionally dominated by men. Discover how both Zoe and Sonali have navigated their careers, overcame obstacles, societal pressures and personal fears, and built successful paths in their respective industries. Tune in now! IN THIS EPISODE (00:00) What challenges do women face in male-dominated industries? (01:00) How do societal pressures impact women's career choices? (03:00) How does having a female boss impact workplace dynamics? (05:00) Creating a new space for women in a male-dominated field (10:00) How did COVID-19 change the landscape for women entrepreneurs? (16:00) How can women leverage virtual spaces for business success? (18:00) Advice for women to pursue their passions and break barriers (20:00) Why is financial independence crucial for women? (22:00) How can embracing uniqueness lead to success? —---------------------- Welcome to Fierce & Fearless, the ultimate podcast experience tailor-made for the modern woman who's all about juggling the many facets of life with finesse. Motherhood, Fitness, Nutrition, Entrepreneurship, and Mental health - we cover it all because we firmly believe that you deserve and can have it all! Joining forces are your trusty co-hosts, Sonali Saraogi Singh, a seasoned food and beverages connoisseur and the brilliant mind behind Feed Smart, and Zoe Modgill, a fitness dynamo and the creator of Stronger with Zoe - an online fitness platform for women. We’re eager to hear back from you at: Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instgaram at: https://www.instagram.com/feed.smart/Sonali’s LinkedIn at: https://www.linkedin.com/in/sonalisaraogisingh

26 min

JUL 8

The Power of Protein: Myths, Muscles, and Modern Health

Ever wondered how crucial protein really is for your health and fitness? In this episode of "Fierce and Fearless," Zoe and Sonali break down the myths and facts about protein. They explore why protein is essential, especially for women, and discuss the significant protein deficiency in India. Discover practical tips on incorporating protein into your diet, whether you're vegetarian or not. From understanding the basics to the importance of strength training and muscle building, this episode is packed with valuable insights to help you transform your health and wellness journey. Tune in and get ready to rethink your protein intake! IN THIS EPISODE (00:00) Why is protein important for women? (01:00) Are Indians really protein deficient? (03:00) What exactly is protein and why do we need it (06:00) How does muscle affect our health as we age (08:00) Can women get bulky from lifting weights? (12:00) Tips to ensure you get enough protein daily (20:00) Are protein shakes really necessary? (27:00) How much protein can your body actually digest at a time? (30:00) What are the real benefits of building muscle? —---------------------- Welcome to Fierce & Fearless, the ultimate podcast experience tailor-made for the modern woman who's all about juggling the many facets of life with finesse. Motherhood, Fitness, Nutrition, Entrepreneurship, and Mental health - we cover it all because we firmly believe that you deserve and can have it all! Joining forces are your trusty co-hosts, Sonali Saraogi Singh, a seasoned food and beverages connoisseur and the brilliant mind behind Feed Smart, and Zoe Modgill, a fitness dynamo and the creator of Stronger with Zoe - an online fitness platform for women. We’re eager to hear back from you at: Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instgaram at: https://www.instagram.com/feed.smart/ Sonali’s Linkedin at: https://www.linkedin.com/in/sonalisaraogisingh

34 min

JUN 20

Focus on the important, not the urgent

Are you a mom struggling to juggle parenting, starting a business, and managing life's daily demands? Join us on this episode of "Fierce and Fearless," where we dive deep into the chaos and challenges of being a "mompreneur." With a rich background in operational roles and the firsthand experience of starting a business with a baby, Sonali shares invaluable insights on time management that go beyond the basics. She opens up about the realities of multitasking, setting priorities, and how to effectively use the little time you have. Whether you're a new mom planning to re-enter the workforce or dreaming of starting your own venture, this episode promises to arm you with strategies to balance it all without losing your sanity. Tune in to transform how you navigate motherhood and entrepreneurship! IN THIS EPISODE (00:00) What does mastering time management really mean for moms (03:00) Why is time management more crucial for mothers? (05:00) What are some practical tools for effective time management (07:00) How can minimizing distractions boost productivity? (09:00) What role does technology play in managing daily tasks? (11:00) How important is self-care and physical health to productivity (13:00) Can better sleep patterns transform your productivity? (15:00) How can setting priorities change your life as a mom and entrepreneur? (17:00) How do you balance career ambitions with motherhood effectively? (19:00) What is the ultimate takeaway for moms striving for balance? —---------------------- Welcome to Fierce & Fearless, the ultimate podcast experience tailor-made for the modern woman who's all about juggling the many facets of life with finesse. Motherhood, Fitness, Nutrition, Entrepreneurship, and Mental health - we cover it all because we firmly believe that you deserve and can have it all! Joining forces are your trusty co-hosts, Sonali Saraogi Singh, a seasoned food and beverages connoisseur and the brilliant mind behind Feed Smart, and Zoe Modgill, a fitness dynamo and the creator of Stronger with Zoe - an online fitness platform for women. We’re eager to hear back from you at: Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instgaram at: https://www.instagram.com/feed.smart/Sonali’s Linkedin at: https://www.linkedin.com/in/sonalisaraogisingh

26 min

MAY 24

How to shape your identity as a new mom

How do new mothers navigate the mental challenges of postpartum, including postpartum depression and mom guilt? In this episode of "Fierce and Fearless," hosted by Sonali Saraogi Singh and Zoe Modgill, we dive deep into the psychological landscape of motherhood, discussing everything from postpartum depression to the omnipresent mom guilt. Both Sonali and Zoe share their personal experiences and professional insights, offering a candid look at the pressures and expectations placed on new mothers. Join us as we explore strategies for mental well-being and resilience in the face of motherhood’s toughest challenges! IN THIS EPISODE (00:00) What does postpartum really feel like? Sonali discusses the multifaceted nature of postpartum changes and the importance of mental strength during this period. (02:07) How can working mothers balance postpartum pressures? Sonali and Zoe delve into their personal experiences of working through pregnancy and managing businesses, providing insights into balancing professional life with new motherhood. (06:27) What is mom guilt, and how does it affect daily life? The conversation shifts to the concept of "mom guilt," exploring how it manifests and affects the decisions and emotional well-being of mothers (07:31) Can sharing responsibilities alleviate postpartum challenges? Zoe shares her approach to managing time between her children and work, and how delegating tasks can help mitigate mom guilt. (10:08) How does prior work experience influence postpartum recovery? Zoe reflects on her fitness career and how her professional knowledge impacted her postpartum recovery and expectations. (15:28) What strategies help maintain mental health in the postpartum period? The hosts discuss practical strategies for maintaining mental health and the importance of self-care for new mothers. (19:04) How can mothers redefine their self-identity after childbirth? Exploring the transformation of self-identity post-childbirth, Sonali and Zoe discuss how mothers can navigate the changes and redefine themselves. (22:00) Our fierce and fearless take-home message —---------------------- Welcome to Fierce & Fearless, the ultimate podcast experience tailor-made for the modern woman who's all about juggling the many facets of life with finesse. Motherhood, Fitness, Nutrition, Entrepreneurship, and Mental health - we cover it all because we firmly believe that you deserve and can have it all! Joining forces are your trusty co-hosts, Sonali Saraogi Singh, a seasoned food and beverages connoisseur and the brilliant mind behind Feed Smart, and Zoe Modgill, a fitness dynamo and the creator of Stronger with Zoe - an online fitness platform for women. We’re eager to hear back from you at: Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instgaram at: https://www.instagram.com/feed.smart/ Sonali’s Linkedin at: https://www.linkedin.com/in/sonalisaraogisingh

26 min

MAY 10

Fitness habits for post-partum recovery

Are you navigating the challenges of postpartum life and body acceptance? Welcome to the Fierce and Fearless Podcast, where hosts Sonali Saraogi Singh and Zoe Modgill dive deep into the realities of postpartum bodies and fitness. In this episode, we share personal stories and expert insights on embracing body changes after childbirth. Learn how to handle societal pressures, understand the physical transformations, and appreciate the strength of your body. Whether you're a new mom struggling with body image or just curious about the postpartum journey, this episode offers valuable tips and empowering discussions to help you embrace your new self with confidence and grace. Tune in now! IN THIS EPISODE (00:00) How it feels coming back to fitness and the podcast after having a baby - Zoe discusses her return to the podcast and fitness regime after her second child, highlighting the challenges and joys of managing two young children. (02:19) How do we tackle postpartum body acceptance? Sonali and Zoe dive into the complexities of embracing body changes after childbirth, discussing societal pressures and personal experiences with body image post-pregnancy. (04:55) What's the reality of postpartum body changes? Zoe shares her fresh postpartum experiences, emphasizing the importance of patience and realistic expectations for body recovery and transformation after having a baby. (07:34) How can understanding pre-pregnancy diet and fitness influence postpartum recovery? The hosts discuss the impact of pre-pregnancy nutrition and fitness habits on postpartum recovery, highlighting how long-term health habits influence post-birth body changes. (10:03) What are the misconceptions around diet and exercise during pregnancy? Zoe debunks common myths about eating and exercise during pregnancy, stressing the importance of maintaining a balanced, nutritious diet and appropriate fitness regime. (14:08) How can women better prepare for the physical and mental challenges of postpartum life? The conversation shifts to strategies for preparing for the postpartum period, including mental health considerations and setting realistic fitness goals (17:18) What role does society play in shaping our postpartum experiences? Sonali and Zoe discuss the impact of societal expectations on postpartum recovery and the pressure to 'bounce back' to pre-pregnancy bodies. (24:36) Our fierce and fearless take-home message —---------------------- Welcome to Fierce & Fearless, the ultimate podcast experience tailor-made for the modern woman who's all about juggling the many facets of life with finesse. Motherhood, Fitness, Nutrition, Entrepreneurship, and Mental health - we cover it all because we firmly believe that you deserve and can have it all! Hi, I am Zoe Modgill- the creator of Stronger with Zoe – a fitness experience that aims to leave you on a permanent high! I’m a passionate, mother to two boys, an under armour athlete, a group fitness addict, a pre and post natal trainer, living in Goa! I TRULY BELIEVE A SHORT GRUELLING WORKOUT WILL TEACH YOU CONFIDENCE, PATIENCE, WILLPOWER, TIMING & GRATITUDE. AND, A HEALTHY, SEXY BODY WILL JUST BE THE SIDE EFFECT! Joining forces are your trusty co-hosts, Sonali Saraogi Singh, a seasoned food and beverages connoisseur and the brilliant mind behind Feed Smart, and Zoe Modgill, a fitness dynamo and the creator of Stronger with Zoe - an online fitness platform for women. We’re eager to hear back from you at: Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instagram at: https://www.instagram.com/feed.smart/ Sonali’s Linkedin at: https://www.linkedin.com/in/sonalisaraogisingh

30 min

09/28/2023

Exercise during pregnancy

Ever feel like navigating the world of pregnancy and fitness is like traversing a minefield of myths, misconceptions, and mommy-shaming? You’re not alone. Welcome to Fierce & Fearless podcast where we’re pulling back the curtain to debunk the falsehoods around pregnancy and exercise, breaking down the benefits and importance of staying active during this time. There’s a world of research out there highlighting how physical activity can reduce the risk of C-sections, gestational diabetes, and unnecessary weight gain, while boosting your energy levels. Plus, it’s not just about you - it’s about your baby too! Wondering how to safely incorporate exercise into your pregnancy routine or how to adapt your fitness goals? We’ve got you covered. Uncovering the truth about exercising during pregnancy, we discuss how to introduce physical activity into your daily life if you weren't previously active and how to adjust your fitness goals throughout the journey. Let’s also put an end to the guilt around being 'selfish' for exercising during pregnancy. In this episode we're busting some major myths around pregnancy and exercise, armed with personal insights and research-backed evidence. You might have heard that you should avoid core exercises during pregnancy, or that your heart rate shouldn’t exceed 140 beats per minute. Not true at all! We're diving deep into the dos and don'ts of core exercises, discussing how to properly engage your muscles safely and effectively. Plus, we're looking at the importance of hydration, cooling down post-workout, and the overall impact of pregnancy on your body and exercise routine. It's all about staying informed, making the best choices for you and your baby, and creating a judgment-free zone. Join us as we break down the barriers and empower you on your pregnancy fitness journey! Eager to hear back from you at Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instgaram at: https://www.instagram.com/feed.smart/ Sonali’s Linkedin at: https://www.linkedin.com/in/sonalisaraogisingh

53 min

09/13/2023

What is Deep Health?

What if being healthy was about more than just the physical? Join us, Zoe and Sonali, as we travel beyond the traditional fitness narrative to explore the complexities of 'deep health'. In this episode, we untangle the intricate web of wellness that includes emotional, environmental, and even existential dimensions. We shed light on the often overlooked gut-brain connection, the transformative power of mindset and the cutting-edge area of epigenetics. We're busting myths and presenting fresh perspectives on nutrition. Are carbohydrates the enemy, or are they our unseen allies? We bring clarity to the confusion surrounding carbs and fats, emphasizing their crucial roles in energy production and brain health, respectively. We'll also talk about movement, the second pillar of deep health, and dissect the common misconceptions around the '10,000 Steps' goal. Finally, we venture into the realms of sleep hygiene and mental wellness, two elements that are fundamental to comprehensive health. We discuss the impact of our relationships and social interactions on our wellbeing and share practical strategies for developing a healthier sleep routine and fostering mental resilience. As our journey into the depths of health wraps up, we leave you with 10 actionable tips you can incorporate into your lifestyle. Remember, health is not a destination but a journey. So join us in our quest to redefine what it truly means to be healthy. Eager to hear back from you at Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instgaram at: https://www.instagram.com/feed.smart/ Sonali's Linkedin at: https://www.linkedin.com/in/sonalisaraogisingh

51 min

08/24/2023

Our kids are mini versions of us

Prepare to journey into the nuanced world of parenting with us, Sonali and Zoe, as we reveal the secrets to simplifying this overwhelming journey. With a promise of growth, we open up the discussions about our direct roles in shaping our children's behaviour, personality and, most importantly, their self-esteem. We share our insights on various parenting styles, emphasizing how these methods can be instrumental in fostering confidence, independence, and compassion in our children. We tackle some challenging topics in parenting, such as addressing our kids' relationship with food, setting boundaries around screen time, the pressures and joys of breastfeeding for new moms, and the importance of sleep. We don’t claim to have the right way to parent, but we believe that parenting can be an opportunity to grow and become the best versions of ourselves as we unravel the intricate layers of these issues, offering practical advice and sharing personal experiences that promise to enlighten and engage. We explore how our attitudes and actions around food can encourage healthier habits, the trials and triumphs of sleep training, and the significant role technology plays in our children's lives. Finally, we delve into the emotional aspect of parenting, focusing on how our attitudes and actions shape our children's mental and emotional development. We discuss the importance of teaching our children to think critically, to be resilient, and to understand their feelings. In the spirit of sisterhood and inspiration, we wrap up our conversations by exploring some difficult dilemmas parents often face. To sum it up, tune in as we assure you that there's no perfect time to become a parent, but there's always an opportunity to become a better one. Eager to hear back from you at Zoe’s Instagram at: https://www.instagram.com/zoemodgill/ Sonali’s Instgaram at: https://www.instagram.com/feed.smart/ Sonali's Linkedin at: https://www.linkedin.com/in/sonalisaraogisingh

1h 21m

08/08/2023

Fierce & Fearless

Welcome to Fierce & Fearless, the ultimate podcast experience tailor-made for the modern woman who's all about juggling the many facets of life with finesse. On the show we talk about Motherhood, Fitness, Nutrition, Entrepreneurship, and Mental health for the woman of today. Meet your hosts: Sonali Saraogi Singh is the passionate founder of Feed Smart (www.feedsmart.in), a leading direct-to-consumer (D2C) brand in India. Feed Smart is dedicated to transforming families into happy, healthy eaters through its wholesome, 100% clean, and highly nutritious products. With a focus on providing maximum nutrition with minimal effort, Feed Smart caters to moms who prioritize their family's well-being and seek convenient food options. Connect with Sonali at: Linkedin: https://www.linkedin.com/in/sonalisaraogisingh Instagram: https://www.instagram.com/feed.smart Website: http://www.feedsmart.in/ Zoe Modgill is a certified pre and post natal coach and creator of Stronger with Zoe – an online fitness platform for women to help them discover their true and strong selves. Her aim has been to educate and drive women to focus much more on health and fitness being all rounded and a forever journey rather than only a weight loss driven aesthetic mindset.She believes strength is an inside game which was the topic of her TEDx speech as well. Prior to Covid Zoe ran Studio 60, a boutique fitness center in Delhi. Born in the United Kingdom, she moved to what became her true home in every sense, India, at the age of just 3. Connect with Zoe at: Instagram: https://www.instagram.com/zoemodgill/

2 min

Fierce and Fearless

Episodes

Sugar is not the enemy: It’s how much, when, and how you consume it

How to be a hands-on dad: Practical childcare tips

Marriage after kids: Navigate through to come out stronger

Breaking Barriers : Women working in a "Man's" World

The Power of Protein: Myths, Muscles, and Modern Health

Focus on the important, not the urgent

How to shape your identity as a new mom

Fitness habits for post-partum recovery

Exercise during pregnancy

What is Deep Health?

Our kids are mini versions of us

Fierce & Fearless

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