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
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!
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**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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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...
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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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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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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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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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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
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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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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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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 ...
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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!
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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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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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April 30, 2025 • 43 mins
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: @...
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sole @heartandsolepodcast
Sole Fitness @sole_fitness
Follow Stefanie on Instagram: @_stefro
Follow Allora Rise on Instagram: @...
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April 23, 2025 • 36 mins
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...
Follow me on Instagram:
Kathryn @kathryn_benko
Heart + Sol...
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April 16, 2025 • 41 mins
Kara Stout is a writer, wife, new adoptive mom living in Los Angeles, California., and now a published Author! Her new devotional, An Untroubled Heart: Calming Anxiety and Finding God’s Peace, serves as a gentle reminder that God’s comfort is always within reach. This inspiring 30-day devotional invites readers to begin each morning in God’s presence and end each day in his calming embrace, providing a rhythm of peace for anxious h...
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