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

One Word For 2026 with Macy Cole

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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WE'RE BACK... Did You Miss Us?

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...

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Pop Culture Catch Up with Melody Wiseman

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 ...

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The Life of a Solegirl with Taylor Thomas

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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BIP Breakdown with Hannah & Grant Dunlop

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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Team Conrad vs. Team Jeremiah with Bianca Pastrana

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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TS12 + TSITP

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!
...

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THROWBACK AUG 2022: The Beauty of Showing Up

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...

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THROWBACK SEPT 2022: Pressing In with Macy Cole

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.

*...

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Hope For The Community with Laura Bullock

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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BIP is BACK with Melody Wiseman

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...

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Fear Is Not Your Friend with Mary Marantz

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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You're Not Too Late with Rebecca George

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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Women Are SO Resilient with Sara Leonard

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...

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Know Your Identity with Eileen Noyes

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...

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THROWBACK NOV 2022: Step Into Your Calling

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

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Catch Up with Melody Wiseman

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 ...

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Surviving with Summer Lambert

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!

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Get To Know Your Mother with Jennifer Griffith

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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Running The Race of Adoption with Betsy Armstrong

May 7, 2025 • 48 mins

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 family at a young age. After years of avoiding the question of legacy, her mother’s death at 46 made her confront what truly mattered. Overcoming grief, Betsy transformed her life, running marathons and ...

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Heart + Sole

Episodes

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.css-r6mb8g{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:1;overflow:hidden;}WE'RE BACK... Did You Miss Us?

Pop Culture Catch Up with Melody Wiseman

The Life of a Solegirl with Taylor Thomas

BIP Breakdown with Hannah & Grant Dunlop

Team Conrad vs. Team Jeremiah with Bianca Pastrana

TS12 + TSITP

THROWBACK AUG 2022: The Beauty of Showing Up

THROWBACK SEPT 2022: Pressing In with Macy Cole

Hope For The Community with Laura Bullock

BIP is BACK with Melody Wiseman

Fear Is Not Your Friend with Mary Marantz

You're Not Too Late with Rebecca George

Women Are SO Resilient with Sara Leonard

Know Your Identity with Eileen Noyes

THROWBACK NOV 2022: Step Into Your Calling

Catch Up with Melody Wiseman

Surviving with Summer Lambert

Get To Know Your Mother with Jennifer Griffith

Running The Race of Adoption with Betsy Armstrong

Popular Podcasts

One Word For 2026 with Macy Cole

WE'RE BACK... Did You Miss Us?