Heart + Sole
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
March 20, 2026 • 41 mins
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 shocking allegations, hidden footage, and a toxic saga that exposes how fame and cash can dangerously distort reality.
In this explosive episode, we peel back the curtain on Taylor Frankie Paul's ...
In this explosive episode, we peel back the curtain on Taylor Frankie Paul's ...
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Mark as Played
January 14, 2026 • 39 mins
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 powe...
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January 7, 2026 • 40 mins
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...
I can't wait...
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November 5, 2025 • 51 mins
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 ...
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 ...
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Mark as Played
October 8, 2025 • 56 mins
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...
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September 5, 2025 • 53 mins
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!
...
...
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August 27, 2025 • 68 mins
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 betwee...
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August 20, 2025 • 24 mins
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!
...
**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!
...
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Mark as Played
August 13, 2025 • 14 mins
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 'SOL...
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 'SOL...
Listen
Watch
Mark as Played
August 6, 2025 • 30 mins
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 just like that. Tune in today to hear how God works through the little moments of our lives, how our stories are being written to encourage others, and how pressing in is where you find your power.
*...
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 just like that. Tune in today to hear how God works through the little moments of our lives, how our stories are being written to encourage others, and how pressing in is where you find your power.
*...
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Mark as Played
July 30, 2025 • 36 mins
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 relational support. Laura shares insights on Christian Community Development, the importance of listening to community needs, and the impact of proximity in effective community work. They also reflect on t...
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Mark as Played
July 16, 2025 • 54 mins
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 about the new addition to Miami Housewives, AND we talk about how pumped we are that BIP is back and production is wayyyy better!
00:00 Welcome and Authenticity in Podcasting
03:07 Hormonal Health...
00:00 Welcome and Authenticity in Podcasting
03:07 Hormonal Health...
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July 9, 2025 • 56 mins
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 photography, podcasting, speaking, and writing. Mary shares her insights on overcoming fear, the importance of accountability, and the power of gratitude. She emphasizes that fear is a boring liar that...
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Mark as Played
July 2, 2025 • 39 mins
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 book 'You're Not Too Late.' The discussion emphasizes the importance of community, vulnerability, and turning to scripture for encouragement during times of waiting. Listeners are reminded that t...
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Mark as Played
June 25, 2025 • 32 mins
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_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes!
Follow Sara on Instagram: @sara.i.leonard
Follow Sara on TikTok: @sara.i.le...
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Subscribe to our new YouTube Channel and WATCH all episodes!
Follow Sara on Instagram: @sara.i.leonard
Follow Sara on TikTok: @sara.i.le...
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Mark as Played
June 18, 2025 • 36 mins
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 her powerful journey as an NFL wife and mother to a blended family of 15 children, Eileen offers authentic insights on resilience, faith, and navigating life’s adversities.
Today, she shares pieces o...
Today, she shares pieces o...
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Mark as Played
June 11, 2025 • 6 mins
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," that time is NOW to step into our callings!
Follow Me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
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," that time is NOW to step into our callings!
Follow Me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
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Mark as Played
May 28, 2025 • 34 mins
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 + 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 ...
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 ...
Listen
Watch
Mark as Played
May 21, 2025 • 42 mins
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 + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Follow Summer on Instagram: @summerlambertphoto
Subscribe to our new YouTube Channel and WATCH all episodes!
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Follow Summer on Instagram: @summerlambertphoto
Subscribe to our new YouTube Channel and WATCH all episodes!
Listen
Watch
Mark as Played
May 14, 2025 • 39 mins
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 trauma. Jennifer's unique perspective comes from her own experience growing up with a mother whose past shaped their relationship in ways she couldn’t fully understand. Through Jennifer's exploration...
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Mark as Played
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