Heart + Sole
Self-Improvement
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
Episodes
- The Taylor Frankie Paul Of It All
Most of us tune into reality TV for the drama, but what if the biggest story is the devastating truth behind the scenes? When the upcoming season of The Bachelorette was canceled, it wasn’t just due to typical showbiz issues—it’s rooted in…
- 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 th…
- 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…
- 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 mor…
- 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 visua…
- 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 h…
- 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…
- 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** Fol…
- 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, a…
- THROWBACK SEPT 2022: Pressing In with Macy Cole
Re-sharing another Throwback episode from September of 2022! Enjoy! Past Description: MACY IS BACK! And she takes all of us to CHURCH today with her truth bombs! I love this friendship, because of how we can go from deep to silly to deep j…
- Hope For The Community with Laura Bullock
In today's episode, Kathryn interviews Laura Bullock, the Executive Director of Vigilant Hope. They discuss the organization's mission to empower the North and South Side community of Wilmington through grassroots initiatives and relationa…
- BIP is BACK with Melody Wiseman
In this episode, Kathryn and Melody are back together to discuss all the latest happenings in reality TV; including Love Island USA, Real Housewives of Miami, and Bachelor in Paradise. Melody shares her thoughts on the LIUSA finale, we gab…
- Fear Is Not Your Friend with Mary Marantz
In this engaging conversation, Kathryn speaks with Mary Marantz, author of 'Underestimated', about her journey from growing up in a single wide trailer in West Virginia to attending Yale Law School and ultimately choosing a career in photo…
- You're Not Too Late with Rebecca George
In this engaging conversation, Kathryn Benko and Rebecca George explore themes of faith, identity, and the challenges of waiting in life. Rebecca shares her journey as a pastor's wife, her experiences of longing, and the message behind her…
- Women Are SO Resilient with Sara Leonard
My bestie, Sara Leonard, is back on the pod for a quick catch up! We talk about our timeline vs. God's timeline, Sara entering her 3rd decade, and she vulnerably shares about her fertility journey. Follow me on Instagram: Kathryn @kathryn_…
- Know Your Identity with Eileen Noyes
Eileen Noyes is a dynamic author, speaker, coach, host of The Unsidelined Life Podcast, and the founder of Lady Bellator - a movement dedicated to empowering women to overcome challenges and embrace their God-given purpose. Drawing from he…
- THROWBACK NOV 2022: Step Into Your Calling
Re-sharing another Throwback episode from November of 2022! Enjoy! What did you need in your biggest seasons of desperation? Step into that! God can use your story to be someone else's survival guide. No matter how "big" or how "small," th…
- 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! Follow me on Instagram: Kathryn @kathryn_benko Heart + S…
- 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! Follow me on Instagram: Kathryn @kathryn_benko Heart +…
- 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 t…
- 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. Betsy’s journey began with losing her mother, home, and famil…
- Dumpster Fire 🤝 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 an…
- 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 su…
- 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 God’s Peace, serves as a gentle reminder that God’s comfort…
- 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 wou…
- Bachelor Finale with Melody Wiseman
Melody Wiseman is here to help Kathryn recap the finale of this season of The Bachelor! Follow me on Instagram: Kathryn @kathryn_benko Heart + Sole @heartandsolepodcast Sole Fitness @sole_fitness Subscribe to our new YouTube Channel and WA…
- 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 begin…
- 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 yo…
- 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 h…
- 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…
- 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! Follow me on Instagram: Kathryn @kathryn_benko He…
- 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 cha…
- 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! The…
- 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! **AUDIO ONLY TODAY** Follow me on Instagram: Kathryn @kathryn_benko Heart + Sole @heartandsolepodcast Sole Fitness @sole_…
- New Year, Same Anxiety 🙃
Let's talk about anxiety 🙃 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 @h…
- 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…
- 2024 Wrapped + Superlatives 🎁
It's the end of the 2024 era 🎉 Kathryn wraps up 2024 by sharing some fun stats on the podcast, her biggest life lesson, and some fun Sole Superlatives for the year! Heart + Sole will be BACK for Season 7 on Wednesday, January 8th! **AUDIO…
- 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 enco…
- 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…
- 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 + Sol…
- 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 In…
- Love Has A Story with Quina Aragon
Quina Aragon brings the heat with some truth in today's episode 🔥 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 St…
- 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**…
- 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…
- 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 @heartan…
- 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…
- 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 t…
- 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 o…
- 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 😵💫 Tune in for a good ti…
- 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…