Heart + Sole

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

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 ...
Mark as Played
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...
Mark as Played
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!

...
Mark as Played
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...
Mark as Played
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!
...
Mark as Played
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...
Mark as Played
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. 

*...
Mark as Played
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...
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...
Mark as Played
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...
Mark as Played
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...
Mark as Played
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...
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...
Mark as Played
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
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 ...
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!
Mark as Played
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...
Mark as Played
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 ...
Mark as Played
My dear friend, Stefanie Roback, is a mom, business owner, therapist, and incredibly authentic friend! Today, we chat all about authenticity in business, how life often feel like a dumpster fire, how Jesus grounds us, and how motherhood and business coexist! 

Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness

Follow Stefanie on Instagram: @_stefro
Follow Allora Rise on Instagram: @...
Mark as Played
Krista St. Germain is a Post-Traumatic Growth and grief expert and host of the popular Widowed Moms Podcast, Krista has been able to take from her own experience and help thousands of widows navigate their lives after loss and not only survive, but thrive. Today, we chat about how grief is not linear, that the 5 stages are a myth, and how your brain is rewired through tragedy.

Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sol...
Mark as Played

Popular Podcasts

    If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.

    Ruthie's Table 4

    For more than 30 years The River Cafe in London, has been the home-from-home of artists, architects, designers, actors, collectors, writers, activists, and politicians. Michael Caine, Glenn Close, JJ Abrams, Steve McQueen, Victoria and David Beckham, and Lily Allen, are just some of the people who love to call The River Cafe home. On River Cafe Table 4, Rogers sits down with her customers—who have become friends—to talk about food memories. Table 4 explores how food impacts every aspect of our lives. “Foods is politics, food is cultural, food is how you express love, food is about your heritage, it defines who you and who you want to be,” says Rogers. Each week, Rogers invites her guest to reminisce about family suppers and first dates, what they cook, how they eat when performing, the restaurants they choose, and what food they seek when they need comfort. And to punctuate each episode of Table 4, guests such as Ralph Fiennes, Emily Blunt, and Alfonso Cuarón, read their favourite recipe from one of the best-selling River Cafe cookbooks. Table 4 itself, is situated near The River Cafe’s open kitchen, close to the bright pink wood-fired oven and next to the glossy yellow pass, where Ruthie oversees the restaurant. You are invited to take a seat at this intimate table and join the conversation. For more information, recipes, and ingredients, go to https://shoptherivercafe.co.uk/ Web: https://rivercafe.co.uk/ Instagram: www.instagram.com/therivercafelondon/ Facebook: https://en-gb.facebook.com/therivercafelondon/ For more podcasts from iHeartRadio, visit the iheartradio app, apple podcasts, or wherever you listen to your favorite shows. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

    Dateline NBC

    Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com

    The Bobby Bones Show

    Listen to 'The Bobby Bones Show' by downloading the daily full replay.

    The Breakfast Club

    The World's Most Dangerous Morning Show, The Breakfast Club, With DJ Envy, Jess Hilarious, And Charlamagne Tha God!

Advertise With Us
Music, radio and podcasts, all free. Listen online or download the iHeart App.

Connect

© 2025 iHeartMedia, Inc.