Strong and Steady

Strong and Steady Podcast

Strong & Steady is a wellness podcast for women in every season of life—from motherhood to aging strong. Hosted by Jessica, a mom of four passionate about balanced low-tox living, and Brittany, a fitness coach focused on strength and longevity. We share honest conversations about sustainable habits and building a healthy life you can maintain—no extremes, just steady wellness. Disclaimer: This podcast is for educational purposes only and is not medical advice. We are not medical professionals. Always consult your healthcare provider before making health changes.

  1. 11h ago

    #41 Overtraining, Under-Eating & Metabolic Health: What Women 30+ Need to Know

    What happens when the things you're doing to get healthier are actually leaving your body worse off? Maybe it's eating less, adding another workout, pushing harder, or feeling like you just need a little more discipline to finally see the results you're working toward. For Ashley Fillmore, that cycle became a turning point in her own health journey. After years of restrictive eating and intense training, she began to realize that more wasn't necessarily better, and that her body needed a different approach. In this episode, Ashley shares how that experience changed the way she views nutrition, fitness, and metabolic health, and how she's now helping women 30+ move away from the yo-yo dieting cycle and build more sustainable habits. We talk about reverse dieting, understanding your body's individual needs, the importance of strength training and building muscle, and why constantly chasing fat loss may not be the best approach for long-term health. Because sometimes getting healthier doesn't mean doing more, eating less, or pushing harder. Sometimes it means stepping back, learning to work with your body instead of against it, and realizing that you were never broken to begin with. And that's a reminder so many of us need to hear. 💜 If this episode encouraged you, we'd love to hang out with you more! Don't forget to subscribe, leave a comment, and share it with a friend who could use this reminder that caring for your body doesn't have to mean fighting against it. - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Episode Resources: - Follow Ashley on Instagram - Learn more about her program Metabolic Fix - Check out Ashley's podcast Cheers to Success!

  2. Nov 5

    # 40 You Take Care of Everyone Else. But Who Takes Care of You?

    When was the last time you made time for yourself without feeling like you should be doing something for someone else? For so many moms and caregivers, taking care of everyone else becomes second nature. We manage the schedules, meet everyone's needs, and keep life moving while our own health and well-being keep getting pushed to the bottom of the list. But what if waiting for life to slow down is part of what's keeping us stuck? In this episode, we sit down with Sam Reed, a mom, military wife, board-certified behavior analyst, and founder of Rooted Wellness. Sam shares how the principles of behavior science can help us understand the habits holding us back, make small changes that actually stick, and approach wellness without feeling like we need to overhaul our entire lives. We talk about emotional eating, finding time when it feels impossible, losing pieces of our identity in motherhood, and why even 10–15 minutes of intentional movement or self-care can matter. Because caring for everyone else and caring for yourself don't have to be competing priorities. And you don't have to wait for life to get less busy to start showing up for yourself If this episode encouraged you, we'd love to hang out with you more! Don't forget to subscribe, leave a comment, and share it with a friend who could use this reminder too💜 - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Episode Resources: - Connect with Sam on Instagram- Listen to Chalene Johnson's Gray Divorces episode Brittany mentions

  3. Oct 29

    #39 Building What Her Family Couldn't Find: The Story Behind The Vault

    What if the thing your family needs doesn't exist yet? And what if, instead of settling for what's available, you decide to build it yourself? In this episode, we sit down with Cassidy Nicholas, a mom of four, fitness professional, and entrepreneur who is doing just that. After years in the fitness industry, including helping grow her husband's Epic Interval Training concept to 10 locations, Cassidy found herself rethinking what health, education, and community could look like for families. Becoming a mom changed the way she saw things. As she navigated motherhood, homeschooling, and the challenges of starting a family during COVID, she began imagining something she couldn't find: a place where kids could learn, move, explore their interests, and develop real-world skills while parents had opportunities to prioritize their own well-being, too. That idea became The Vault, a new homeschool hybrid academy and family fitness and wellness club being built in Naples, Florida. Cassidy shares the vision behind bringing education, movement, entrepreneurship, agriculture, and community together under one roof. We talk about why kids need opportunities to learn by doing, how they develop confidence through relationships with people of different ages, and what can happen when we give them room to explore their interests instead of expecting every child to thrive in the same environment. We also talk about something that can be easy for parents to put off: taking care of ourselves. Our kids are watching how we live, how we move, and how we make space for our own health. What might change if family wellness became something we built into everyday life rather than one more thing to squeeze into an already full schedule? At the heart of Cassidy's vision is a question worth asking in our own lives, too: What if there's something better than fine? Whether you're navigating homeschooling, thinking about your family's health, or simply wondering what a different approach could look like, this conversation invites you to imagine new possibilities and take a closer look at what your family really needs. If this episode encouraged you, we'd love to hang out with you more! Don't forget to subscribe, leave a comment, and share it with a friend who could use this reminder of God's faithfulness💜 - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Episode Resources: - Watch the building process and follow The Vault Naples's journey on Instagram - Connect through The Vault website. *Don't forget to join Brittany and Jessica's ⁠Back to the Garden⁠ course today!

  4. Oct 21

    #38 From Survival to Healing: A Conversation with Dr. Kate

    What happens when you've spent so long learning how to survive that you no longer know who you are outside of the struggle? In this episode, Brittany sits down with Dr. Kate, a chiropractor and functional and integrative medicine specialist, to talk about her journey through chronic illness, trauma, faith, and the search for healing. After a serious health crisis following breast implant surgery, Dr. Kate spent years navigating chronic illness and multiple diagnoses. But as she began looking more closely at her health, she also started asking deeper questions about the experiences that had shaped her long before she ever became sick. She reflects on childhood adversity, the drive to push through and perform, and how the very qualities that help us survive difficult seasons can sometimes make it harder to recognize what we need. Together, Brittany and Dr. Kate explore the connection between our physical health, emotional experiences, faith, and identity. They talk about the cost of always being the strong one, what happens when illness becomes part of how we see ourselves, and how we can acknowledge what we're going through without letting it define our entire story. This isn't a conversation about finding one perfect answer or pretending healing is simple. It's about making room for the whole person, becoming curious about our own stories, and recognizing that we can honor what we've been through while still moving toward something new. Because our hardest experiences may shape us, but they don't have to be the only thing that defines us. 🤍 If this episode encouraged you, we'd love to hang out with you more! Don't forget to subscribe, leave a comment, and share it with a friend who could use this reminder of God's faithfulness💜 - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Episode Resources: - Get Dr. Kayte's book Beyond Beauty HERE - Connect with Dr. Kayte on Instagram *Don't forget to join Brittany and Jessica's Back to the Garden course today!

  5. Oct 14

    #37 From Overwhelmed to Grounded: Simple Ways to Support Your Nervous System

    Have you ever finally had a quiet moment, only to realize your body still feels tense, your mind won't stop racing, and you can't seem to fully relax? Stress doesn't always disappear just because we sit down. And when we're juggling motherhood, responsibilities, and the constant noise of everyday life, it can be hard to recognize just how much we're carrying. In this episode, Brittany and Jessica talk about the nervous system and the vagus nerve, exploring how ongoing stress can show up in our sleep, digestion, mood, focus, and energy. They also share simple ways to build more moments of calm into everyday life, from slow breathing and humming to spending time outdoors, connecting with friends, stepping away from the news, and making room for prayer and Scripture. Because supporting your nervous system doesn't have to mean adding another complicated routine to your day. Sometimes it's a few intentional breaths, a worship song, or a moment spent reading a Psalm instead of scrolling. And you don't have to do it all at once. Choose one small practice, give yourself room to slow down, and remember that caring for yourself can begin with a single moment of pause. 🤍 If this episode encouraged you, we'd love to hang out with you more! Don't forget to subscribe, leave a comment, and share it with a friend who could use this reminder of God's faithfulness💜 - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Episode Resources: Check out the book Accessing the Healing Power of the Vagus Nerve by Stanley Rosenberg *Affiliate Disclosure: Some links mentioned in this episode are Amazon affiliate links. This means we may earn a small commission at no extra cost to you.

  6. Oct 7

    #36 How to Start Understanding What Your Body Needs

    We hear so much about calories, macros, protein, carbs, and fat—but how do you actually know what your body needs? It can be easy to get caught up in the numbers and forget that food is meant to fuel us. And what works well for one person may not be exactly what works for someone else. In this episode, Brittany and Jessica take a closer look at macro counting and how it can be used as a tool to better understand what you're eating without letting the numbers become the goal. Brittany breaks down the different macro needs people may have, how body composition and life stage can influence nutrition, and why protein is such an important place to start. They also talk through complete protein sources, simple portioning, and how to build balanced meals without making separate food for everyone in the family. And if the thought of tracking every gram feels overwhelming, you don't have to start there. Sometimes the best first step is simply paying attention to what you're already eating, prioritizing protein, choosing mostly whole foods, and making one small change at a time. Because healthy eating isn't about finding a perfect formula. It's about learning how to fuel your body well—and finding an approach you can actually live with. If this episode encouraged you, we'd love to hang out with you more! Don't forget to subscribe, leave a comment, and share it with a friend who could use this reminder of God's faithfulness💜 - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Episode Resources: - Grab your Starter Guide to Counting Macros HERE! - Want to link arms on this journey and join us for Back to the Garden? It's opening soon! We're creating this course for women who are ready to simplify their approach to health and build sustainable habits alongside a community of other women. So grab a friend to do this with and be sure to click now and ⁠⁠join the waitlist⁠⁠ so you will be first to hear when enrollment opens! **The macro percentages and body-type examples discussed in this episode are general educational frameworks, not individualized nutrition prescriptions. Your nutritional needs can vary based on your health, activity, life stage, and other factors. If you have a medical condition or history of disordered eating, work with a qualified healthcare professional or registered dietitian for individualized guidance.

  7. Sep 30

    #35 Back to the Garden: A Simpler Way to Think About Health

    Somewhere along the way, taking care of ourselves got really complicated. Suddenly, being “healthy” can feel like an endless checklist: cold plunges, saunas, perfect meals, expensive products, complicated workouts, and a new wellness trend every time we open Instagram. And it can be especially overwhelming. So what if we went the other direction? In this episode, Brittany and Jessica talk about what it means to go back to the basics: real food, movement, rest, sunlight, clean water, breathing, strength, nature, faith, and genuine community. Not because those things are flashy or new, but because sometimes the things we need most are the things we've made the easiest to overlook. We talk about how health isn't going to look exactly the same for everyone, but there are some basic concepts we all need. We also discuss why learning to listen to your own body matters more than chasing every piece of wellness advice you see online. And then we're taking that philosophy one step further. Back to the Garden is our new course created for women who want practical support without another overwhelming list of things they're supposed to do. We're bringing together simple nutrition, movement, low-tox living, rest, nervous-system support, recipes, at-home workouts, coaching, and community in a way that actually fits into real life. Because you don't have to change everything tomorrow. You can make one better choice. Then another. And keep going. That's what Back to the Garden is about: getting back to the things that matter, simplifying the process, and learning how to care for ourselves without chasing perfection. 🌿 Want to join us?Back to the Garden is opening soon! We're creating this course for women who are ready to simplify their approach to health and build sustainable habits alongside a community of other women. So grab a friend to do this with and be sure to click now and join the waitlist so you will be first to hear when enrollment opens! If this episode encouraged you, we'd love to hang out with you more! Don't forget to subscribe, leave a comment, and share it with a friend who could use this reminder of God's faithfulness💜 - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠

  8. Sep 23

    #34 Breaking the Cycle of Diet Culture for the Next Generation

    What if the desire to be healthy slowly turns into something that controls you? Maybe it's starting over every Monday. Cutting out certain foods. Tracking every calorie. Feeling like you were “good” all week, only to feel guilty when the weekend comes. Brittany and Jessica have an honest conversation about the difference between an eating disorder and disorderly eating, and how easy it can be to slip into an all-or-nothing relationship with food while still believing you're simply “trying to be healthy.” But the conversation goes even deeper when we start talking about our daughters. Because our girls aren't just listening to what we tell them about their bodies. They're watching how we talk about our own. We talk about finding a healthier balance with food and exercise, learning to fuel our bodies instead of constantly trying to shrink them, and remembering that caring for your body doesn't mean making your appearance the center of your identity. We also share practical ways to help our daughters build confidence, enjoy movement, develop healthy habits, and understand that their worth was never determined by a number on a scale. As Christian women, we want to care for the bodies God has given us while remembering that our deepest identity comes from Him—not our weight, our appearance, or how perfectly we can follow a diet. And maybe one of the most important things we can give our daughters isn't a perfect example. It's the freedom to grow up knowing they are already enough. 🤍 **If you are struggling with an eating disorder, please seek support from a qualified medical professional.** If this episode encouraged you, we'd love to hang out with you more! Don't forget to subscribe, leave a comment, and share it with a friend who could use this reminder of God's faithfulness💜 - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠

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About

Strong & Steady is a wellness podcast for women in every season of life—from motherhood to aging strong. Hosted by Jessica, a mom of four passionate about balanced low-tox living, and Brittany, a fitness coach focused on strength and longevity. We share honest conversations about sustainable habits and building a healthy life you can maintain—no extremes, just steady wellness. Disclaimer: This podcast is for educational purposes only and is not medical advice. We are not medical professionals. Always consult your healthcare provider before making health changes.

Information

  • Creator
    Strong and Steady Podcast
  • Years Active
    2026
  • Episodes
    42
  • Rating
    Clean
  • Copyright
    © Strong and Steady Podcast
  • Show Website
    Strong and Steady