Skip to main content
Heart + Sole

Heart + Sole

By Kathryn Benko

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!
Available on
Apple Podcasts Logo
Google Podcasts Logo
Pocket Casts Logo
RadioPublic Logo
Spotify Logo
Currently playing episode

From The Vault with Ashley Cardillo

Heart + SoleApr 14, 2021

00:00
44:50
Clean Living + Dream Chasing with Karly Fitzgerald
Jul 05, 202330:07
Bachelorette Premier Recap/Scandoval with Melody Wiseman
Jun 28, 202337:51
Checking In with Kathryn
Jun 21, 202322:22
Trust Yo' Self with Catherine Lenhardt
Jun 14, 202334:19
Go With Your Gut with Maria Marlowe

Go With Your Gut with Maria Marlowe

Glowing skin starts within! Today, I am joined by Maria Marlowe, celebrity Nutritionist specializing in acne and Founder of Kuma. She shares her story about her struggle with acne, how she found transformation, and how she eventually turned her passion into a career! Your mindset and your gut have a direct effect on your skin, so tune in to hear how you can find alignment from the inside out.


Follow Maria on Instagram: @mariamarlowe

Check out Maria's Website!

Learn more about glow biome HERE!


Follow me on Instagram:

Kathryn @kathryn_benko

Heart + Sole @heartandsolepodcast

Sole Fitness @sole_fitness

Follow me on TikTok: @kathrynbenko

Sign up for the Sole Online Training App!

Use coupon code 'SOLE20' for 20% off your first month!!

Jun 07, 202328:03
Quit Quitting with Mignon Francois

Quit Quitting with Mignon Francois

Mignon François is a speaker, entrepreneur, community leader, founder of The Cupcake Collection, and author of Made from Scratch: Finding Success Without a Recipe! After years of drowning in debt and brokenness, Mignon founded The Cupcake Collection in 2008, on the last $5 she had to feed her family and turned it into a legacy with over five million cupcakes sold. She is now on a mission to inspire others that anything is possible with a dollar, a dream, and confidence in who God created you to be. I LOVED OUR CONVERSATION! Tune in to hear her wise words of encouragement.


Follow Mignon on Instagram: @mignon.francois

Follow me on Instagram:

Kathryn @kathryn_benko

Heart + Sole @heartandsolepodcast

Sole Fitness @sole_fitness

Follow me on TikTok: @kathrynbenko

Sign up for the Sole Online Training App!

Use coupon code 'SOLE20' for 20% off your first month!!

May 31, 202334:20
Say Buh-Bye to Food Tracking Apps with Nicole Hagen

Say Buh-Bye to Food Tracking Apps with Nicole Hagen

I am so excited to have Nicole Hagen, Nutrition Coach & Host of The Health, Wellth, and Wisdom Podcast, as a guest today! Nicole shares her story about her battle with anorexia, her thoughts on food tracking apps, and how your worth is not determined by your weight. You are going to love her passion for helping other women unsubscribe from toxic diet culture and to find food freedom!


Follow Nicole on Instagram: @nutritionwithnicole

Check out Nicole's Website!

Tune into Nicole's Podcast "Health, Wellth & Wisdom Podcast"


Follow me on Instagram:

Kathryn @kathryn_benko

Heart + Sole @heartandsolepodcast

Sole Fitness @sole_fitness

Follow me on TikTok: @kathrynbenko

Sign up for the Sole Online Training App!

Use coupon code 'SOLE20' for 20% off your first month!!

May 24, 202335:25
To Be or Not To Be Domestic with Sara Leonard
May 17, 202335:48
Things I'm Loving + Learning
May 10, 202335:48
Traveling Trauma
May 03, 202335:48
The One With The Icks
Apr 26, 202318:54
ERAS TOUR RECAP!!! 🫶🏼
Apr 19, 202321:18
Get Your Sparkle Back with Ashley Cardillo ✨
Apr 12, 202340:28
Check In with Kathryn
Apr 05, 202334:35
Reality TV Gurus with Melody Wiseman
Mar 29, 202340:38
Joy + Sorrow with Sophia Pruett
Mar 22, 202343:18
Look Up 💕
Mar 15, 202321:05
Pop Culture Girlies
Mar 08, 202328:39
NEDA Week 💕 You Are Not Alone
Mar 03, 202326:53
Call It A Comeback with Sara Leonard
Feb 22, 202330:25
Comfort in Your Skin with Jenn Corson

Comfort in Your Skin with Jenn Corson

Jenn Corson, Founder & Owner of Tidal Aesthetics, shamelessly shares her story about her finding freedom from an abusive relationship, being a single mother, starting her own business, and finding a relationship with God in the process! Her resilience and her faith are truly inspiring. "Your broken pieces are the missing puzzle pieces for someone else."


Follow me on Instagram:

Kathryn @kcoll

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!!


Follow Tidal Aesthetics on Instagram: @tidal.aesthetics

Feb 15, 202333:38
Our Third Miscarriage
Feb 08, 202323:12
Losing Weight Doesn't Make You Happy with Lisa Moskovitz

Losing Weight Doesn't Make You Happy with Lisa Moskovitz

Lisa Moskovitz, the diet-neutral dietician, is a registered dietitian, the CEO of NY Nutrition Group, and the author of The Core 3 Healthy Eating Plan. She joins Kathryn on the podcast today to share why she chose to become a dietician, how the industry has evolved over the years, why diets don’t work, and why losing weight doesn’t automatically improve body image or bring you happiness. Her approach is not diet-centered; it’s client-centered!

Follow me on Instagram:

Kathryn @kcoll

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!!


Follow Lisa on Instagram: @lisamnutrition

Check our her NY Nutrition Group HERE!

Purchase her book, The Core 3 Healthy Eating Plan, HERE!

Feb 01, 202333:25
A Cinderella Story with Anastasia Jones
Jan 25, 202336:28
Not Afraid to Fail with Summer Lambert
Jan 18, 202337:35
Set Apart with Macy Cole
Jan 11, 202347:41
Season 5 Kickoff!
Jan 04, 202324:21
2022 Wrapped!
Dec 07, 202227:28
Identity Shifts + Intentionality with Laura Varney

Identity Shifts + Intentionality with Laura Varney

Laura Varney, Pre/Postnatal Exercise Specialist, is the Founder of The Baby Body: The Workout for Moms! She shares about her passion for meeting moms where they are at in their pre/postnatal fitness journey and creating space to move with intention through these new (and different) seasons of life. Laura discusses her identity shifts when she became a mother, how movement was so important for healing, how our bodies aren't meant to "bounce back" but instead they evolve into something more powerful and empowered. She is a bright light and bringing so much healing through movement! 

Follow Me on Instagram:
Kathryn @kcoll
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Join our Facebook Group! "Heart + Sole Podcast Insiders"

Follow Laura on Instagram: @misslauravarney

Follow The Baby Body on Instagram: @thebabybody

Visit her website HERE!


Sign up for the Sole Online Training App! Use coupon code 'SOLE20' for 20% off your first month!!

Nov 30, 202232:60
Turkey Trot Triggers
Nov 23, 202225:55
Shameless Skincare with Kayleigh Christina
Nov 16, 202229:28
Midnights with Ashley Cardillo
Nov 09, 202230:42
Step Into Your Calling
Nov 02, 202206:18
Purpose in the Process with Sara Leonard
Oct 26, 202219:56
Silence Your Inner Mean Girl with Lizzy Cangro

Silence Your Inner Mean Girl with Lizzy Cangro

LOVED my convo with Lizzy Cangro: Nutritionist, Wellness Coach and Author with a passion for helping other women silence their inner mean girl, ditch the diets, and confidently step into the body they love! We discuss the importance of not only healing physically, but also taking care of our inner psyche. She authentically shares her story of battling disordered eating for 10 years, how she was triggered towards that, and rate at which her body was deteriorating. Lizzy touches on the power of our words and our thoughts, how we are not defined by out emotions, and 12 clear steps towards making daily choices towards freedom. She also talks about her new book: Reclaim Your Rebel! You are going to adore her heart (and her cool accent) just like I did! 

Follow Me on Instagram:
Kathryn @kcoll
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Join our Facebook Group! "Heart + Sole Podcast Insiders"

Follow Lizzy on Instagram: @nutritionbylizzy

Visit Lizzy's website HERE!

Order her book, Reclaim Your Rebel, HERE!

During the month of November, Lizzy is gifting one spot in her signature 8-week self paced program, The Reclaim the Rebel Academy (RRP $1894), for every paperback copy of Reclaim the Rebel bought. Screenshot your Reclaim the Rebel order confirmation and share it on Instagram with the tag @nutritionbylizzy to win! 

Sign up for the Sole Online Training App! Use coupon code 'SOLE20' for 20% off your first month!!

Oct 19, 202232:58
Drowning Out The Noise with Sydney Socias

Drowning Out The Noise with Sydney Socias

Sydney Socias, lifestyle curator and creator behind The Working Girl, joins me on the podcast today for some good ol' fashioned real talk! She shares about how her outlook has changed towards social media, how she drowns out the noise of comparison, her wellness favorites, and about the beauty of our perspectives changing as we grow up. I really enjoyed our convo, and I know you will too!  


Follow Me on Instagram:
Kathryn @kcoll
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Join our Facebook Group! "Heart + Sole Podcast Insiders"

Follow Sydney on Instagram: @sydneysocias

Visit Sydney's blog HERE!

Oct 12, 202232:30
Cooking Confidence with Laney Schwartz

Cooking Confidence with Laney Schwartz

So excited to be joined by Laney Schwartz, recipe developer and blogger behind Life Is But A Dish on today's episode! If you know me at all, then you know that I have never been the most confident when it comes to cooking. I don't even know where to begin! Laney breaks down walls for those who might be too intimidated to start their cooking journey and teach people where to start and non-fuss recipes. We talked about the correlation that confidence, shame, and intimidation can have in all areas of life; including the kitchen. She shares her passion for teaching, her favorite meal right now, and what her last meal on Earth would be. You are going to love her! 

Follow Me on Instagram:
Kathryn @kcoll
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Join our Facebook Group! "Heart + Sole Podcast Insiders"

Follow Laney on Instagram: @lifeisbutadish

Laney has created a Heart + Sole audience discount code for her Cook With Confidence program!

Oct 05, 202229:06
Be Proactive Not Reactive with Dr. Colleen Rollo
Sep 28, 202232:10
Pressing In with Macy Cole
Sep 21, 202230:09
Rising Up + Overcoming Together
Sep 14, 202212:07
Surrender to the Process with Felicia Romero

Surrender to the Process with Felicia Romero

Ladies, it's time to surrender to the process and detach from the outcome! I am joined on the pod today by Felicia Romero, wellness + business coach, founder of Luna True Nutrition, and podcast host who helps fellow female fitness coaches create and launch an online fitness business with clarity and confidence. She shares about the beauty of pivoting in life, how you can own your time and find financial freedom, how social media can be used to your benefit, and more encouragement on creating your own rules in life!


Follow Me on Instagram:
Kathryn @kcoll
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Join our Facebook Group! "Heart + Sole Podcast Insiders"

Follow Felicia on Instagram: @feliciaromero

Visit her website HERE!

Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!

Sep 07, 202234:20
Bachelorette Hot Takes
Aug 31, 202243:59
No Shame in Pelvic Pain with Dr. Amy Newberry

No Shame in Pelvic Pain with Dr. Amy Newberry

Workout WITHOUT leakage? Have sex WITHOUT pain? Count us in! So excited to be joined by Dr. Amy Newberry today! She is a pelvic physical therapist in Wilmington, NC and Owner of Pelvic Prescription Physical Therapy & Wellness. Dr. Amy has helped hundreds of women (and men) with chronic pelvic pain, pain with sex, endometriosis, leakage, and more. We talk about how it's so important to talk about these kinds of topics, in order for women to know that they are not alone and that you CAN find freedom from pelvic pain!


Follow Me on Instagram:
Kathryn @kcoll
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Join our Facebook Group! "Heart + Sole Podcast Insiders"

Follow Dr. Amy on Instagram: @pelvic.prescription

Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!

Aug 24, 202230:19
Mind Body Connection with Lillie Hewitt

Mind Body Connection with Lillie Hewitt

We are back with another amazing guest on the pod! Lillie Hewitt is the founder and owner of ILM Yoga Therapy here in Wilmington. As a Certified Yoga Therapist, Lillie is helping women with disordered eating create a life that nourishes them both inside and out. Today, we dive into her story with disordered eating and metric-based success. She shares how she made a big shift in her life to study to art of healing from trauma through movement. Her desire is to create that mind-body connection to experience breakthrough and rewrite your brain's narrative on your body! 

Follow Me on Instagram:
Kathryn @kcoll
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Join our Facebook Group! "Heart + Sole Podcast Insiders"

Follow Lillie on Instagram: @ilmyogatherapy

Schedule a FREE Connection Call with Lillie!

Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!


Aug 17, 202239:27
The Beauty of Showing Up
Aug 10, 202214:49
Book Tea Girlies with Mol & Seb

Book Tea Girlies with Mol & Seb

OMG I am fangirling right now over the Book Tea Gals! Today, I am joined by Molly Ingraham and Stephanie Cissel of the Book Tea Pod to chat about their new podcast, binge-worthy books, how reading is making an ultimate comeback, and more!


Follow Me on Instagram:
Kathryn @kcoll
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Join our Facebook Group! "Heart + Sole Podcast Insiders"

Follow Book Tea Pod on Instagram: @bookteapod

Sign up for the Sole Online Training App!
Use coupon code 'SOLE20' for 20% off your first month!!

Aug 03, 202230:23
Learning to Listen to Your Body
Jul 27, 202217:23
Ditch the Shame: Part 4
Jul 20, 202221:14
Ditch the Shame: Part 3
Jul 13, 202227:28
Ditch the Shame: Part 2
Jul 06, 202235:31