Strong & Wellcast

James & Katie Tan
  • 5.0 (3)
  • HEALTH & FITNESS

Getting fit and healthy is a life-long pursuit that requires a lot more than exercising like crazy or crash dieting to fat loss. Your long-term health and fitness needs to stand on 3 legs of a tripod: Nutrition, Strength Training and Mindset. These are the pillars of what we coach at Akron Strength & Wellness.

  1. MAR 13

    Episode 23 - The Simplicity Trap: Simple vs. Easy and How Easy is Earned

    If you've ever looked at someone who "has it all together" health-wise and thought "why can't I just do what they do?" — this episode is going to reframe everything. The truth is: the people who show up consistently aren't doing something effortless. They've just stopped waiting for it to feel easy before they show up. There's a massive difference between those two things — and the fitness industry has been blurring that line for years. In this episode, we break down the simplicity trap: why the most effective approaches to health are simple in design but can be hard in execution, especially in the beginning — and why confusing those two things is quietly destroying more health journeys than any bad diet plan ever could. We also get honest about their own struggles — the weeks that fell apart, the seasons where staying consistent felt almost impossible, and what it actually looks like behind the content. If you're tired of feeling like a failure for finding hard things hard — this one's for you.

    35 min

  2. JAN 26

    Episode 22 - How to Not Quit by February

    Most goals don't fail because people are lazy or unmotivated. They fail because the goals were never clear — and they were never built to last. In this episode, we break down why so many people quit on their goals by February and what actually helps progress stick long-term. We talk about the science of goal setting, the dangers of short-term thinking, and why the goals worth chasing are the ones that still matter 5 and 10 years from now. We explore the power of clarity — in your goals, your actions, and your environment — and how lack of clarity creates the emotional chaos that leads to starting over again and again. We also discuss the balalnce of a Grace & Grit framework: learning how to be kind to yourself without giving up, and disciplined without burning out. If you've ever started strong and then slowly lost momentum, this episode will help you rethink how you set goals — and how you stay in the game.

    41 min

  3. 11/13/2025

    Episode 21 - Our Miscarriage Story: Finding Strength and Support in Loss

    Two weeks ago, we had our second miscarriage. And as hard as it is to talk about, we decided to sit down and record this conversation —  because hearing others share their stories helped us feel less alone after both our first and second loss. In this episode, we talk openly about how each of us has processed it — the emotions, the physical side, the grief that sneaks up in unexpected ways, and how we've leaned on each other (and sometimes fallen apart together). We also share some of the messages of love and support we received in the days afterward — the kind that reminded us that people care more deeply than they often say out loud. And we include a few miscarriage statistics that helped us understand that, while deeply personal, this experience is heartbreakingly common. If you've gone through pregnancy loss — or love someone who has — our hope is that this episode helps you feel seen, supported, and a little less alone. Please share with someone who this might help💛 Resources: Postpartum Support International — Loss & Grief Resources March of Dimes — Miscarriage, Loss, and Grief

    35 min

  4. 09/21/2025

    Episode 20 - From Hiding to Radiating: Julie's 145 lbs Transformation

    When Julie Arnold started her journey, she was 343 pounds, in pain, hiding from photos, and struggling to keep up with her daughter. Today, after 3 years of steady, sustainable effort, Julie has lost over 145 pounds—and gained something even more powerful: her voice, her confidence, and her pride. In this raw and inspiring episode, Julie joins us to talk about: What finally pushed her to take that first step How she worked through the mental battles and food noise What it's like to feel strong, energized, and proud in her body The habits and mindset that helped her stay consistent for 3 years How her transformation has changed her as a mom, wife, and role model This isn't just a weight loss story—it's a story of reclaiming ownership, breaking free from shame, and becoming the kind of person you're proud to see in the mirror (and on camera). Whether you're at the beginning of your journey or deep in the middle, Julie's story will remind you: it's not about perfection—it's about never giving up.

    56 min

  5. 09/06/2025

    Episode 19 - Marriage in the Toddler Trenches

    The toddler years are loud, sticky, and (let's be honest) brutal on a relationship. In this candid conversation, we open up about navigating life with our two-and-a-half-year-old, Aly—while running a business, staying fit, and keeping our marriage connected. We talk about what's changed (less spontaneous affection, more "planned intimacy"), what's working (non-negotiable workouts, simple meal prep, repairing ruptures), and what still feels hard (sleep regressions, overstimulation, and the "Mom-only" phase). You'll hear real stories, practical rituals, and the reminder that if you're in the toddler trenches—you're not alone. In this episode: Why the toddler stage feels different (not necessarily harder) than newborn life How planned rituals (M/W/F lifts, Sunday meal prep, "Sunday sex dates") keep you connected Fitness as a bonding tool when time/energy is low Modeling emotional regulation: rupture → repair → move forward Working from home with a tiny tornado (boundaries, schedules, and grace) Advice for couples: take care of yourself, listen deeply, and let your kid see healthy habits

    46 min

  6. 08/24/2025

    Episode 18 - Drs. Tim & Mike Pavlak - How to Listen to Your Body, Balance Life, and Bet on Yourself

    In this episode, we sit down with physical therapists, ultra endurance athletes, dads, and business owners Mike and Tim Pavlak to explore what it really means to listen to your body, train with longevity in mind, and pursue big goals—even in the middle of busy, chaotic life. We cover: How to distinguish between pain and productive discomfort Training smart in your 30s, 40s, and beyond What it actually looks like to juggle marathons, parenting, and business ownership The mindset shift it takes to start something new—whether it's a fitness journey or your own business Whether you're on a journey to reclaim your strength or considering taking a leap of faith in life or business, this episode will get you ready to move forward.

    51 min

  7. 08/13/2025

    Episode 17 - Sara & Trista: How a Power Couple Lost 290 Pounds Together and Transformed Their Lives

    Sara and Trista are more than just a married couple — they're a true powerhouse team. Together, they've lost a combined 290 pounds (Sara down 185 lbs, Trista down 105 lbs), built incredible strength, and completely transformed how they live, move, and show up in the world. In this episode, you'll hear: What life looked like before their transformation — and the moment they knew it was time for change. Why other programs didn't work, and what finally clicked this time. How they've kept each other accountable and motivated through challenges. The emotional side of weight loss, from gym anxiety to ongoing body image work. Non-scale wins like carrying the weight they've lost, climbing stairs without help, and moving in ways they never thought possible. Whether you're on your own health journey or looking for inspiration, Sara and Trista's story will motivate you to take that next step — and maybe even find your own "power partner" along the way.

    44 min

  8. 07/03/2025

    Episode 16 - Big Results Through One Focused Goal Per Week

    Feeling overwhelmed trying to "do it all"? In this episode, we break down why most people burn out chasing too many goals at once—and why the real magic happens when you focus on just one thing each week. We dive into the science behind goal-setting, how your brain reacts to overload (spoiler: multitasking is a myth), and why one clear focus builds real momentum. You'll hear client stories, personal examples, and simple steps to help you start stacking wins—even in your busiest season of life. Whether you're a parent trying to stay consistent, or a coach helping others do the same, this episode will help you shift from all-or-nothing to all-in on one thing. In this episode, we cover: Why multitasking kills progress (and what to do instead) How one weekly goal creates consistency without burnout Real examples from clients who made big changes with small steps How to choose the right goal for your current season

    41 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

Getting fit and healthy is a life-long pursuit that requires a lot more than exercising like crazy or crash dieting to fat loss. Your long-term health and fitness needs to stand on 3 legs of a tripod: Nutrition, Strength Training and Mindset. These are the pillars of what we coach at Akron Strength & Wellness.

Information

  • Creator
    James & Katie Tan
  • Years Active
    2024 - 2026
  • Episodes
    23
  • Rating
    Explicit
  • Copyright
    © 2024
  • Show Website
    Strong & Wellcast