Heart + Sole

Kathryn Benko
  • 4.9 (213)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

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

  1. JAN 14

    One Word For 2026 with Macy Cole

    In this heartfelt conversation, Kathryn Benko and Macy Cole explore the joys and challenges of motherhood, sharing personal experiences and insights. They discuss the importance of setting boundaries, establishing family traditions, and the need for self-care and prioritization. Which eventually leads them into why their One Word for 2026 is what it is. The conversation delves into the significance of faith, surrender, and the power of forgiveness in navigating the complexities of life as mothers. They emphasize the importance of prayer and compassion, and how these elements shape their identities and relationships. Tune in to hear their One Words! Follow me on Instagram: @kathryn_benko Heart + Sole @heartandsolepodcast Sole Fitness @sole_fitness Follow Macy on Instagram: @macyjcole_ Follow E-Motion Studio on Instagram: @_emotionstudio Visit her studio's website HERE! Subscribe to our new YouTube Channel and WATCH all episodes of Season 6, 7, and 8! Sign up for the Sole Online Training App! Use coupon code 'SOLE20' for 20% off your first month!!

    40 min

  2. JAN 7

    WE'RE BACK... Did You Miss Us?

    Happy New Year! Welcome to Season 8 of Heart + Sole! Kathryn catches up with Melody Wiseman after a two-month break, discussing their holiday experiences, the importance of routine, and their favorite binge-worthy shows. They dive into the latest season of Salt Lake City, share insights from Taylor Swift's documentary, and reflect on pop culture trends, including celebrity relationships and New Year's Eve celebrations.  I can't wait for another season of H+S with you!  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

    40 min

  3. 11/05/2025

    Pop Culture Catch Up with Melody Wiseman

    The podcast is BACK! For today, at least 🙃 And the best part is that Melody Wiseman is back with me on the pod too! Today, we catch up on Halloween, ALL of the shows we are watching (Selling Sunset, RHOSLC, Love Is Blind), and so much 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 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

    52 min

  4. 10/08/2025

    The Life of a Solegirl with Taylor Thomas

    Heart and Sole is BACK! In today's episode, Kathryn and Taylor Thomas dive deep into Taylor Swift's latest album, 'The Life of a Showgirl.' They discuss their initial reactions, the production quality, and the missed opportunities in visuals and marketing. The conversation explores the themes of love and happiness in the album, comparing it to Swift's previous works, and analyzing standout songs. They reflect on the cultural impact of Swift's music and what the future may hold for her career. Ultimately, they share their thoughts on the album's reception and engage with listeners about their own experiences with Swift's music! Subscribe to our new YouTube Channel! Follow me on Instagram: Kathryn @kathryn_benko Heart + Sole @heartandsolepodcast Sole Fitness @sole_fitness Follow Taylor on Instagram: @taylorbrooksthomas Sign up for the Sole Online Training App! Use coupon code 'SOLE20' for 20% off your first month!!

    56 min

  5. 09/05/2025

    BIP Breakdown with Hannah & Grant Dunlop

    Kathryn is joined by Grant and Hannah Dunlop to discuss the latest season of Bachelor in Paradise! They explore the new format, the impact of introducing money into the relationships, and the dynamics of the contestants. Tune in for some humor and critical insights on this season, the contestants' relationships, and the overall production changes. Hear why we are wanting a slight return to the original format of the show, and more! Follow Me on Instagram: Kathryn @kathryn_benko Heart + Sole @heartandsolepodcast Sole Fitness @sole_fitness Follow Hannah on Instagram: @hannah.dunlop6 Subscribe to our YouTube Channel and WATCH all episodes! Sign up for the Sole Online Training App! Use coupon code 'SOLE20' for 20% off your first month!!

    54 min

  6. 08/27/2025

    Team Conrad vs. Team Jeremiah with Bianca Pastrana

    In this episode, Kathryn Benko and Bianca Pastrana engage in a lively debate about the characters Conrad and Jeremiah from 'The Summer I Turned Pretty.' They explore themes of friendship, nostalgia, personal growth, and the complexities of love, while sharing their own experiences and perspectives on relationships. Bianca and Kathryn delve into the complexities of character development in TSITP, focusing on the love triangle between Belly, Conrad, and Jeremiah. They explore the differences between the book and the show, share theories about future relationships and the show ending, and reflect on emotional moments throughout Season 3. Tune in for a very divided and healthy debate!  Follow Me on Instagram: Kathryn @kathryn_benko Heart + Sole @heartandsolepodcast Sole Fitness @sole_fitness Follow Bianca on Instagram: @bianca.pastrana Subscribe to our YouTube Channel and WATCH all episodes! Sign up for the Sole Online Training App! Use coupon code 'SOLE20' for 20% off your first month!!  00:00 Introduction and Friendships 02:56 The Battle of the Brothers 05:56 Nostalgia and Personal Connections 08:54 Character Analysis and Relationships 11:58 Debating Team Conrad vs. Team Jeremiah 14:53 The Impact of Relationships on Personal Growth 17:56 The Role of Therapy and Personal Struggles 21:00 Concluding Thoughts and Future Predictions 22:01 Character Analysis: Belly and the Villain Debate 25:04 The Complexity of Jeremiah and Conrad's Relationships 29:14 Nostalgia and Personal Connections to Characters 33:27 The Impact of Communication in Relationships 35:53 Character Development and Growth in Season Three 41:33 Theories and Predictions for the Series Finale 45:30 - 51:00 SPOILER ALERT!!!! 54:02 Emotional Moments and Character Growth 56:40 Navigating Love and Friendship Dynamics 01:01:08 Reflections on Fictional Relationships and Real-Life Lessons

    1h 9m

  7. 08/20/2025

    TS12 + TSITP

    ARE YOU READY FOR IT?! TS12 is coming soon 🧡 Tune in to hear my thoughts on the upcoming album and the iconic New Heights episode, as well as my feelings on the love triangle in 'The Summer I Turned Pretty.' #TeamBonrad **AUDIO ONLY** Follow Me on Instagram: Kathryn @kathryn_benko Heart + Sole @heartandsolepodcast Sole Fitness @sole_fitness Subscribe to our YouTube Channel and WATCH all episodes! Sign up for the Sole Online Training App! Use coupon code 'SOLE20' for 20% off your first month!!

    24 min

  8. 08/13/2025

    THROWBACK AUG 2022: The Beauty of Showing Up

    Re-sharing another Throwback episode from August of 2022! Enjoy! PAST DESCRIPTION: Kathryn shows up today to share what she has learned in showing up for different areas of life - showing up for yourself, for movement, for relationships, and for your faith!  **AUDIO ONLY** Follow Me on Instagram: Kathryn @kathryn_benko Heart + Sole @heartandsolepodcast Sole Fitness @sole_fitness Sign up for the Sole Online Training App! Use coupon code 'SOLE20' for 20% off your first month!!

    15 min
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4.9
out of 5
213 Ratings

About

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

Information

  • Creator
    Kathryn Benko
  • Years Active
    2019 - 2026
  • Episodes
    325
  • Rating
    Explicit
  • Copyright
    © Copyright Kathryn Benko
  • Show Website
    Heart + Sole

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