Épisodes

  • One Word For 2026 with Macy Cole

    One Word For 2026 with Macy Cole
    Jan 14 2026
    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!!
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    40 min
  • WE'RE BACK... Did You Miss Us?

    WE'RE BACK... Did You Miss Us?
    Jan 7 2026
    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
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    40 min
  • Pop Culture Catch Up with Melody Wiseman

    Pop Culture Catch Up with Melody Wiseman
    Nov 5 2025
    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
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    52 min
  • The Life of a Solegirl with Taylor Thomas

    The Life of a Solegirl with Taylor Thomas
    Oct 8 2025
    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!!
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    56 min
  • BIP Breakdown with Hannah & Grant Dunlop

    BIP Breakdown with Hannah & Grant Dunlop
    Sep 5 2025
    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!!
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    54 min
  • Team Conrad vs. Team Jeremiah with Bianca Pastrana

    Team Conrad vs. Team Jeremiah with Bianca Pastrana
    Aug 27 2025
    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
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    1 h et 9 min
  • TS12 + TSITP

    TS12 + TSITP
    Aug 20 2025
    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!!
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    24 min
  • THROWBACK AUG 2022: The Beauty of Showing Up

    THROWBACK AUG 2022: The Beauty of Showing Up
    Aug 13 2025
    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!!
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    15 min