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 'SOLE20' for 20% off your first month!!
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 'SOLE20' for 20% off your first month!!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
You're listening to the Heart and Soul Podcast with Catherine Banco.
I'm on a mission to celebrate breakthrough, empowerment and shameless
living in the lives of women everywhere. Join me and
let's live unashamed together. Hello, everybody, Happy Wednesday, Welcome back
to Heart and Soul.
Speaker 2 (00:19):
It's just Catherine today. I hope everyone's having a good week.
I feel like it's been a really tough.
Speaker 1 (00:25):
Week for me, and I'll get into a little bit
of that, but today's episode is just going to be
one of those little like life lessons that I'm learning
right now, so short and sweet and hopefully encouraging to you.
Speaker 2 (00:45):
So much has happened this week.
Speaker 1 (00:48):
William got really sick with head mouthfoot, headfoot, mouth, handfoot,
I don't know hand mouthfoot disease, y'all. My brain literally
does not work because of the last week with this.
But yeah, he has like he has blisters all over
his body, and he had a fever for a couple
(01:10):
days and thankfully, like it has not spread to us
and it's not contagious anymore, so we're in the clear.
But this past weekend was just a lot of expectations
gone wrong, Like a lot of disappointment because we had
expectations for what it would look like, and then when
(01:31):
life doesn't go according to plan or how you expect
it to go, there's always disappointment associated.
Speaker 2 (01:38):
So it's just been a tough week.
Speaker 1 (01:39):
We're tired, we're stressed, but we are grateful that William
is getting better. But I kind of wanted to touch
on the idea of showing up, especially in those areas
(02:00):
life where life's not going as expected, and just like
what I've been learning about about the beauty of showing
up lately, And I guess just what I've learned from,
like like being present with others who show up in
my life and vice versa, like how I can show
(02:20):
up better for others. And this whole episode will probably
be just ramblings of my brain that is working at
about forty percent.
Speaker 2 (02:30):
So hopefully it makes sense to you.
Speaker 1 (02:32):
But I want to talk about showing up. So there's
like a few areas with showing up that I want
to touch on. The first is, obviously I'm going to
touch on showing up for movement. There is so much
(02:52):
mental health associated with physical health.
Speaker 2 (02:57):
And I know that firsthand.
Speaker 1 (02:59):
I know that this past week when like life happened
and I couldn't exercise or I had to take days
off or quarantine with my son, like it did affect
my mental health. And you know there's a balance there
because all obviously rest is really good for your body,
and like you need days off and whatnot, but also
(03:21):
movement is really good for not only your physical body,
but your your mental health. And I learned I think
I was reawakened to that this weekend. And what honestly
started to heal that little like angst in my heart
was just showing up one day for a shorter workout,
(03:45):
which if you know me at all, you know I'm
like a competitor, and I'm the most competition I have
is with myself. So dropping the expectations of having to
do like a certain amount of rest or a certain
amount of time in a workout and just showing up
and letting that be the hard part and letting the
(04:06):
hard part be over, and then seeing how that trickle,
like just showing up for movement trickles to my mental health,
trickles to my better relationships. Hopefully this is like making sense,
but another just lesson I've been learning with showing up
for movement is Sarah and I who's Sarah coaches for
(04:28):
Soul and she's been on the podcast twice. Now we
are training for a marathon, which I never thought I
would do again, if I'm being completely honest. I used
to run like I used to basically only run, and
I was really really into races, and so I.
Speaker 2 (04:47):
Like that was like my jam.
Speaker 1 (04:48):
And when twenty twenty hit and just you know, our
miscarriages and then getting pregnant with Wills and then having Wills,
like running became more of like just shorter distances. Still
did it every not every day, but still did it
every week, and just like did it for enjoyment, which
(05:10):
you should always do for exercise. But I was just like,
I think I'm done with races.
Speaker 2 (05:15):
You know that time was that was a season in
my life that's over.
Speaker 1 (05:20):
But Sarah signed up for a race in Emerald Isle
and she asked me to do it with her, and
I just felt this kind of.
Speaker 2 (05:26):
Like nudge from God or yeah.
Speaker 1 (05:31):
I think God to do it, and I think, like
the reason God wanted me to do it is too
like the reason I felt that nudge is because of
like how much growth there is and showing up for
the training journey, not just the race. I mean, the
race is great, it's so fun, The journal is high.
(05:51):
It's obviously hard, but like people are pumping you up
and you're not running alone, and it's like a whole
like vibe of a day, like you're just running with
a journaline and energy. But the hardest part is showing
it for training. And we have like a seventeen week
training plan that has certain runs and or workouts almost
(06:14):
every day, and I grow so much and just doing
the training run even when it's freaking hot outside, or
even when I'm alone, like I can't like I'm not
running with anyone, or even when you know I had
(06:38):
a rough day. You know, there's always so many excuses
you can make. And I don't even mean like this
as like a pressure to work out or sign up
for a race. I'm just saying like I have been
stretched and grown mentally because of my willingness to show up,
and there have been days where I can't show and
(07:00):
that's totally okay, and that's where like that rest and
that grace comes in and just the beauty of becoming
like kind of changes you in those in those days.
But yeah, I hope that makes sense, Like showing up
for movement is a way of.
Speaker 2 (07:18):
Showing up for yourself, and it's just so healing.
Speaker 1 (07:21):
So don't sign up for a marathon by any means,
but like be intentional with your body and let that
shape and like awaken your mind in new ways. It's
all about the process and not about the destination, and
so showing up is a part of the process. We
(07:42):
don't know how a workout's going to end when you
show up at the beginning of class, but you've already
done the hardest part by showing up. I think it
would be like a This is just a side note,
but it would be such a funny drinking game. This
is how my brain works to like count how many
times I've said showing up in this.
Speaker 2 (08:02):
Episode so far, and like taking a shot or something.
So just bear with me.
Speaker 1 (08:08):
But the next way that I have written down is
to show up for friendships or relationships in general. I
have been been through ups and downs as we all have,
and the best thing that friends can do is not
necessarily like giving me a gift or i don't know,
(08:32):
trying to fix the situation. Like truly, the best thing
they can do is just being there. Like their presence
is enough, And I'm saying that to encourage you, Like
the best way you can be there for relationships is
just being present with those relationships. And that doesn't mean
you have to do or strive. It just means you
have to show up.
Speaker 2 (08:54):
Take a shot.
Speaker 1 (08:55):
No, I've also experienced that, like with with some some
of my friends recently, I feel like there's just been
a lot of like hurt and grieving so far this year.
And like I think that what God is teaching me
because I always, like will naturally in my brain try
(09:16):
to fix the situation or try to give some piece
of advice or some like tangible thing that someone can
do to feel better. And I think that like what
God's teaching me is like when you need me, all
I do is draw near to you. And so all
you need to do is draw near to your people
when they need you, so be near, show up to
(09:40):
your show up for your people. And then with God,
I think, whether you have a relationship with God or not,
like showing up for your spiritual health is so important.
Speaker 2 (09:55):
And also probably the thing we put off most.
Speaker 1 (10:02):
We usually put ourselves off most before like we all
were always like doing things for others, or doing things
for our job, or doing things for our kids, or
doing things for our spouses, and then we forget to
like actually be there for ourselves. And one of the
strongest ways that you can support yourself is is really
(10:22):
growing or just resting in your spiritual health, because mind, body, soul,
I mean everything is necessary for taking care of and
so whatever that looks like for you. For me, I
really love to listen to like worship music and go
for a walk or a run, and that's kind of
(10:42):
like my time to like hear from God. Another thing
I really love to do for my spiritual health is
meet with a friend and like let out what I'm
going through.
Speaker 2 (10:53):
I love to talk.
Speaker 1 (10:54):
And I think that God created us for relationships and
that that's just like a really beautiful way for us
to discover Him in new ways is through his children.
Speaker 2 (11:07):
Some people like journaling.
Speaker 1 (11:09):
I'm a terrible journaler, so that's not my thing, but
my husband loves it reading your Bible, reading a book, reading,
sitting in stillness, like which is probably the hardest thing
to do, being still and just like soaking in nature
or soaking in your coffee and just like seeing what
thoughts come to you.
Speaker 2 (11:31):
It doesn't have to be like some hour long spiritual
health meeting with yourself, but like any minute counts in.
Any minute helps, So yeah, show up for.
Speaker 1 (11:46):
God, show up for that near to experience that nearness
with your with the spirit.
Speaker 2 (11:56):
All right, So I know.
Speaker 1 (11:58):
That that was kind of all the place, but it's
just kind of been a theme in my life recently.
How showing up is the hardest part, but it's the
most rewarding part of life. So I really hope that
this week you take time to pause and show up
for yourself, for your body, for your relationships, show up
(12:20):
for your spiritual self, and show up for.
Speaker 2 (12:27):
Life.
Speaker 1 (12:27):
Man, it's always going to throw things at you, and
you are not going too slow or too fast. Like
where you are right now is where you're supposed to be,
and all you have to do is be present in
this moment. So hopefully that takes pressure off of you
to strive, strive, strive, achieve, achieve, achieve.
Speaker 2 (12:46):
Give something, do something, be something, and.
Speaker 1 (12:50):
Instead you know that just being present with yourself and
with others and with God is completely enough and that's
all you need to do. There's nothing to prove. I
love you guys so much. Next week we're gonna have
a guest again. Still, we're going back to that every
other week format, and I believe the week after that,
(13:15):
I really want to touch on some pop culture news.
I have so many thoughts on like Pete and Cam
breaking up, Chloe having a baby, Real Housewives of Beverly Hills,
I have thoughts on the Bachelorette, and I have some
friends who have thoughts too, So I'm hoping to get
some friends on to talk pop culture and if.
Speaker 2 (13:37):
You have any like wow news you want me to cover.
Speaker 1 (13:40):
I realize I'm not Claudia and Jackie of The Morning Toast,
which is one of my favorite podcasts, but I just
love dishing about pop culture. So hopefully that happens the
week after next and we'll just be a little more lighthearted.
But yeah, I hope you were encouraged today and I
love y'all. Thank you so much for listening. If you
haven't scribed yet, it would do me such a big
(14:04):
favor to subscribe, maybe send in a review. It really
helps podcasts, and I really just want more women to
listen and be encouraged and know their worth and know
that they are completely enough as they are. So yep,
hit subscribe, share it with your friends. Maybe share this
short episode with a friend to encourage them today. So yeah,
(14:27):
love you guys so much and I will be back
next week with a guest.
Speaker 2 (14:31):
Bye.
You're listening to the Heart and Soul Podcast with Catherine Banco.
I'm on a mission to celebrate breakthrough, empowerment and shameless
living in the lives of women everywhere. Join me and
let's live unashamed together. Hello, everybody, Happy Wednesday, Welcome back
to Heart and Soul.
Speaker 2 (00:19):
It's just Catherine today. I hope everyone's having a good week.
I feel like it's been a really tough.
Speaker 1 (00:25):
Week for me, and I'll get into a little bit
of that, but today's episode is just going to be
one of those little like life lessons that I'm learning
right now, so short and sweet and hopefully encouraging to you.
Speaker 2 (00:45):
So much has happened this week.
Speaker 1 (00:48):
William got really sick with head mouthfoot, headfoot, mouth, handfoot,
I don't know hand mouthfoot disease, y'all. My brain literally
does not work because of the last week with this.
But yeah, he has like he has blisters all over
his body, and he had a fever for a couple
(01:10):
days and thankfully, like it has not spread to us
and it's not contagious anymore, so we're in the clear.
But this past weekend was just a lot of expectations
gone wrong, Like a lot of disappointment because we had
expectations for what it would look like, and then when
(01:31):
life doesn't go according to plan or how you expect
it to go, there's always disappointment associated.
Speaker 2 (01:38):
So it's just been a tough week.
Speaker 1 (01:39):
We're tired, we're stressed, but we are grateful that William
is getting better. But I kind of wanted to touch
on the idea of showing up, especially in those areas
(02:00):
life where life's not going as expected, and just like
what I've been learning about about the beauty of showing
up lately, And I guess just what I've learned from,
like like being present with others who show up in
my life and vice versa, like how I can show
(02:20):
up better for others. And this whole episode will probably
be just ramblings of my brain that is working at
about forty percent.
Speaker 2 (02:30):
So hopefully it makes sense to you.
Speaker 1 (02:32):
But I want to talk about showing up. So there's
like a few areas with showing up that I want
to touch on. The first is, obviously I'm going to
touch on showing up for movement. There is so much
(02:52):
mental health associated with physical health.
Speaker 2 (02:57):
And I know that firsthand.
Speaker 1 (02:59):
I know that this past week when like life happened
and I couldn't exercise or I had to take days
off or quarantine with my son, like it did affect
my mental health. And you know there's a balance there
because all obviously rest is really good for your body,
and like you need days off and whatnot, but also
(03:21):
movement is really good for not only your physical body,
but your your mental health. And I learned I think
I was reawakened to that this weekend. And what honestly
started to heal that little like angst in my heart
was just showing up one day for a shorter workout,
(03:45):
which if you know me at all, you know I'm
like a competitor, and I'm the most competition I have
is with myself. So dropping the expectations of having to
do like a certain amount of rest or a certain
amount of time in a workout and just showing up
and letting that be the hard part and letting the
(04:06):
hard part be over, and then seeing how that trickle,
like just showing up for movement trickles to my mental health,
trickles to my better relationships. Hopefully this is like making sense,
but another just lesson I've been learning with showing up
for movement is Sarah and I who's Sarah coaches for
(04:28):
Soul and she's been on the podcast twice. Now we
are training for a marathon, which I never thought I
would do again, if I'm being completely honest. I used
to run like I used to basically only run, and
I was really really into races, and so I.
Speaker 2 (04:47):
Like that was like my jam.
Speaker 1 (04:48):
And when twenty twenty hit and just you know, our
miscarriages and then getting pregnant with Wills and then having Wills,
like running became more of like just shorter distances. Still
did it every not every day, but still did it
every week, and just like did it for enjoyment, which
(05:10):
you should always do for exercise. But I was just like,
I think I'm done with races.
Speaker 2 (05:15):
You know that time was that was a season in
my life that's over.
Speaker 1 (05:20):
But Sarah signed up for a race in Emerald Isle
and she asked me to do it with her, and
I just felt this kind of.
Speaker 2 (05:26):
Like nudge from God or yeah.
Speaker 1 (05:31):
I think God to do it, and I think, like
the reason God wanted me to do it is too
like the reason I felt that nudge is because of
like how much growth there is and showing up for
the training journey, not just the race. I mean, the
race is great, it's so fun, The journal is high.
(05:51):
It's obviously hard, but like people are pumping you up
and you're not running alone, and it's like a whole
like vibe of a day, like you're just running with
a journaline and energy. But the hardest part is showing
it for training. And we have like a seventeen week
training plan that has certain runs and or workouts almost
(06:14):
every day, and I grow so much and just doing
the training run even when it's freaking hot outside, or
even when I'm alone, like I can't like I'm not
running with anyone, or even when you know I had
(06:38):
a rough day. You know, there's always so many excuses
you can make. And I don't even mean like this
as like a pressure to work out or sign up
for a race. I'm just saying like I have been
stretched and grown mentally because of my willingness to show up,
and there have been days where I can't show and
(07:00):
that's totally okay, and that's where like that rest and
that grace comes in and just the beauty of becoming
like kind of changes you in those in those days.
But yeah, I hope that makes sense, Like showing up
for movement is a way of.
Speaker 2 (07:18):
Showing up for yourself, and it's just so healing.
Speaker 1 (07:21):
So don't sign up for a marathon by any means,
but like be intentional with your body and let that
shape and like awaken your mind in new ways. It's
all about the process and not about the destination, and
so showing up is a part of the process. We
(07:42):
don't know how a workout's going to end when you
show up at the beginning of class, but you've already
done the hardest part by showing up. I think it
would be like a This is just a side note,
but it would be such a funny drinking game. This
is how my brain works to like count how many
times I've said showing up in this.
Speaker 2 (08:02):
Episode so far, and like taking a shot or something.
So just bear with me.
Speaker 1 (08:08):
But the next way that I have written down is
to show up for friendships or relationships in general. I
have been been through ups and downs as we all have,
and the best thing that friends can do is not
necessarily like giving me a gift or i don't know,
(08:32):
trying to fix the situation. Like truly, the best thing
they can do is just being there. Like their presence
is enough, And I'm saying that to encourage you, Like
the best way you can be there for relationships is
just being present with those relationships. And that doesn't mean
you have to do or strive. It just means you
have to show up.
Speaker 2 (08:54):
Take a shot.
Speaker 1 (08:55):
No, I've also experienced that, like with with some some
of my friends recently, I feel like there's just been
a lot of like hurt and grieving so far this year.
And like I think that what God is teaching me
because I always, like will naturally in my brain try
(09:16):
to fix the situation or try to give some piece
of advice or some like tangible thing that someone can
do to feel better. And I think that like what
God's teaching me is like when you need me, all
I do is draw near to you. And so all
you need to do is draw near to your people
when they need you, so be near, show up to
(09:40):
your show up for your people. And then with God,
I think, whether you have a relationship with God or not,
like showing up for your spiritual health is so important.
Speaker 2 (09:55):
And also probably the thing we put off most.
Speaker 1 (10:02):
We usually put ourselves off most before like we all
were always like doing things for others, or doing things
for our job, or doing things for our kids, or
doing things for our spouses, and then we forget to
like actually be there for ourselves. And one of the
strongest ways that you can support yourself is is really
(10:22):
growing or just resting in your spiritual health, because mind, body, soul,
I mean everything is necessary for taking care of and
so whatever that looks like for you. For me, I
really love to listen to like worship music and go
for a walk or a run, and that's kind of
(10:42):
like my time to like hear from God. Another thing
I really love to do for my spiritual health is
meet with a friend and like let out what I'm
going through.
Speaker 2 (10:53):
I love to talk.
Speaker 1 (10:54):
And I think that God created us for relationships and
that that's just like a really beautiful way for us
to discover Him in new ways is through his children.
Speaker 2 (11:07):
Some people like journaling.
Speaker 1 (11:09):
I'm a terrible journaler, so that's not my thing, but
my husband loves it reading your Bible, reading a book, reading,
sitting in stillness, like which is probably the hardest thing
to do, being still and just like soaking in nature
or soaking in your coffee and just like seeing what
thoughts come to you.
Speaker 2 (11:31):
It doesn't have to be like some hour long spiritual
health meeting with yourself, but like any minute counts in.
Any minute helps, So yeah, show up for.
Speaker 1 (11:46):
God, show up for that near to experience that nearness
with your with the spirit.
Speaker 2 (11:56):
All right, So I know.
Speaker 1 (11:58):
That that was kind of all the place, but it's
just kind of been a theme in my life recently.
How showing up is the hardest part, but it's the
most rewarding part of life. So I really hope that
this week you take time to pause and show up
for yourself, for your body, for your relationships, show up
(12:20):
for your spiritual self, and show up for.
Speaker 2 (12:27):
Life.
Speaker 1 (12:27):
Man, it's always going to throw things at you, and
you are not going too slow or too fast. Like
where you are right now is where you're supposed to be,
and all you have to do is be present in
this moment. So hopefully that takes pressure off of you
to strive, strive, strive, achieve, achieve, achieve.
Speaker 2 (12:46):
Give something, do something, be something, and.
Speaker 1 (12:50):
Instead you know that just being present with yourself and
with others and with God is completely enough and that's
all you need to do. There's nothing to prove. I
love you guys so much. Next week we're gonna have
a guest again. Still, we're going back to that every
other week format, and I believe the week after that,
(13:15):
I really want to touch on some pop culture news.
I have so many thoughts on like Pete and Cam
breaking up, Chloe having a baby, Real Housewives of Beverly Hills,
I have thoughts on the Bachelorette, and I have some
friends who have thoughts too, So I'm hoping to get
some friends on to talk pop culture and if.
Speaker 2 (13:37):
You have any like wow news you want me to cover.
Speaker 1 (13:40):
I realize I'm not Claudia and Jackie of The Morning Toast,
which is one of my favorite podcasts, but I just
love dishing about pop culture. So hopefully that happens the
week after next and we'll just be a little more lighthearted.
But yeah, I hope you were encouraged today and I
love y'all. Thank you so much for listening. If you
haven't scribed yet, it would do me such a big
(14:04):
favor to subscribe, maybe send in a review. It really
helps podcasts, and I really just want more women to
listen and be encouraged and know their worth and know
that they are completely enough as they are. So yep,
hit subscribe, share it with your friends. Maybe share this
short episode with a friend to encourage them today. So yeah,
(14:27):
love you guys so much and I will be back
next week with a guest.
Speaker 2 (14:31):
Bye.
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