In this episode Kathryn talks about her 10km race at the St Lawerence Marathon, what it was like to do this race for a second time and what she learned about herself in the process.

She talks about the weeks leading up to the race being a struggle and although training and performance were fine, the experience of the race was not what she expected.

Kathryn and Chris also share a conversation about training enjoyment, the pressure people put on themselves to be seen as a particular type of athlete, stress and recovery.

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To learn more about our Strength & Conditioning program and start building both your cardio and lifting click here.

Today Kathryn and Kyle are talking about their approach to meal prep. Meal prep has been a big part of their lives over the last two years especially as two very active people. When people imagine meal prep they might think of perfectly crafted meals or eating the same thing every day, and that's not what we are suggesting you do.

Kathryn talks about things she preps daily, weekly and even bi-weekly or monthly to make sure they have delicious options available on hand. Because days and weeks go much more smoothly when we aren't stressing about cooking everything after work.

Meal prep for Kathryn and Kyle is about setting themselves up for success and figuring out what they really enjoy eating, and making those things. It's not about following a rigid plan.

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To start Kathryn's Strength & Conditioning Program click here to learn more!

If you are newer to training click here to learn more about our Membership platform which includes classes to follow, a monthly program and tutorials to get you started.

In this episode Kathryn and Kyle are talking about their Strength & Conditioning program. If you have been curious about this system and wondering why Kathryn has created a multi-block program this is for you.

Topics they cover…

- Why Kathryn created this program in the first place

- The importance of doing BOTH progressive lifting and cardio

- Why cardio isn't so bad when it's in the right dosage

- Lifting isn't about adding more weight every single week

- How using an app has changed the way we can train and offer this program

- Why Kathryn decided to create this long term program, instead of another 6 week program

- Beginning a program with a deadlift test

Strength & Conditioning Block 1 is available now, to learn more about it and get started click here.

Today we are hear from Kyle (Kathryn's husband) about balancing his carpentry work with training to support and revitalize his body. Kyle has a long history in strength and conditioning, which gave him a great base for construction.

Initially he felt like training on top of his job would be a bit much, but after his first year in the new field his body start telling him otherwise.

With everyone pointing to age as the main factor, Kyle knew there was something missing and that's our topic for this week. Today he shares about the lifestyle habits he made to create time for a quick morning workout, his programming, and why he is feeling better than ever.

To learn more about Mindful Strength click here

In this episode Kathryn and Adam talk about what corrective exercise is, why we see some movements as faults and others as safe, and how to assess whether something actually needs to be corrected. Take this as an example... a client walks into the gym and they stand with their feet turned out. We might have been trained to look at that as an imbalance, a movement fault, something that should be corrected. But is that person's natural position actually a problem, or does their body just not conform to the alignment we were taught in our textbooks? This podcast is for the movement teachers, anatomy nerds, trainers and coaches who want to challenge the way they think about exercise. Adam is a pilates teacher, teacher trainer, physical therapist and business owner who is passionate about bringing better evidence into the studio and gym. To learn more about Adam's work click here. To listen to Adam's podcast click here. To listen to Episode 222 with Adam on motor learning and teaching, click here. _____________ If you want to start strength training our Mindful Strength Membership is an incredible place to begin! We have tutorials, classes you can work out along with, and a monthly program that takes the guess work out of strength training. Click here to learn more and try the Mindful Strength Membership! We currently have a 3-month special, $99 for 3-months of training!

Kathryn recently participated in the Fat Ass Trail Race in Bay of Quinte, Ontario as a 16.5 (which was really 17km) runner.

Listen to hear why she chose this race, how she trained for it and how she found it on the day of. This is a great story of trying something new and realizing how much of your life can shift before your eyes. You start running 30 sec intervals and two years later you are running up big hills with an incredibly athletic group of people!

To learn more about Mindful Strength and join our email list click here.

Our next Strength and Conditioning program begins in the coming weeks, if you want to be on the waitlist for that, click here!

To reach out to us or say hello email [email protected]

We do so many podcasts on pain because pain is a part of human life, which means it's bound to come up in training at some point or another (or all the time). Most of what we have been taught about pain is that pain = damage, pain is not normal, pain shouldn't be happening.

Avoiding anything painful can really hold people back, limit movement and keep us stuck in sedentary patterns which arguably makes everything worse.

In this episode Kathryn and PT Joe Lavacca talk about helping people keep moving and training, while managing pain. They talk about pain medication, where cardio fits into the picture, and of course strength training in the gym as rehab.

To learn more about Joe and his Strength in Motion rehab practice click here.

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Want to get into some progressive strength training this summer? Our Mindful Strength Membership includes a monthly program that will teach you the basics of progressing to heavier weights. Follow along with our recorded class, fill out your PDF program and feel the benefits. Click here to learn more about our Membership.

Today we welcome Jules Mitchell back to the podcast for a 5th or 6th time, we have lost count! Jules and Kathryn have been colleagues and friends for a number of years, and today they are talking about stability and proprioception training.

The big question they keep coming back to is why do some exercises get labelled in research as stabilizing, or for proprioception, while others don't? What is a deadbug giving you for stability that a deadlift isn't?

This podcast gets into the weeds of language, philosophy, and will have you questioning the common narrative on stabilization.

We hope you enjoy listening!

To learn more about Jules Mitchell, her mentorship, classes and YTT click here.

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Our annual Membership sale is on now!! If you want to start strength training with Kathryn and the Mindful Strength team, get signed up for an entire year of strength programs.

Click here to learn more about our Membership and All-Access Sale!

We welcome back Dr. Stephanie Carter Kelley for a third time! In this episode Kathryn asks all about pain, and why it can be so complex and about more than just mechanics. Stephanie sheds light on how the brain creates pain as a protection response and how the immune system get's involved as well.

They talk about stepping back to look at the whole ecosystem of the body, not just the joints or muscles affected. Kathryn asks about menopause and why pain can become so intense at this time in life. Stephanie shares about her own personal journey through menopause and how stress management is often sidelined.

Click the links below to listen to Stephanie's previous interviews on our website...

Ep 243 on back pain specifically

Ep 214 on osteoporosis, lifting and impact training

To learn more about Dr. Stephanie Carter Kelley and her work click here

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To learn more about Mindful Strength and our online platform where you can follow programs and build your strength click here!

Today we are talking about our 10km race last weekend. Kathryn and Kyle talk a little bit about the lead up, balancing training and recovery, and a break down of the run itself.

They talk about pacing, why they kept their start pace even when everyone was blowing past them, pre-race carb loading, the taper week and how to challenge what's possible in a really sustainable way.

We hope you enjoy listening!

To sign up for our upcoming Squat Stronger 6-week program click here.

Welcome to our third solo episode of 2025. Today Kathryn is talking about rest intervals, and why we need them between heavy compound exercises.

She also talks about super sets and which exercises you can link together with less rest. We hope these episodes help you understand strength training in more detail and help you become more successful with your training.

Episode addition: in this episode Kathryn talks about CNS activation being a main reason why we need rest intervals, but there's more. The energy systems that fuel lifting also need time to recover, and recovery is aided by the cardiovascular system. More on this in an upcoming episode!

If you have not yet listened to the previous two episodes, definitely catch up on them soon.

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To start strength training with us from wherever you are, join the Mindful Strength Membership click here to learn more.

Each month we release a new strength program for you to follow, to build up with consistency. In addition to a monthly program you can browse our other classes i.e. mobility, plyometrics, cardio, stretching and choose a few to round out your training week.

Members also get access to our mobile app. Click here to learn more about the Mindful Strength Membership.