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PODCAST

Strong & Wellcast

James & Katie Tan

Getting fit and healthy is a life-long pursuit that requires a lot more than exercising like crazy or crash dieting to fat loss. Your long-term health and fitness needs to stand on 3 legs of a tripod: Nutrition, Strength Training and Mindset. These are the pillars of what we coach at Akron Strength & Wellness.

health & fitness

All Episodes

56:22

Episode 20 - From Hiding to Radiating: Julie's 145...

Strong & Wellcast ·

2025/09/21

When Julie Arnold started her journey, she was 343 pounds, in pain, hiding from photos, and struggling to keep up with her daughter. Today, after 3 years of steady, sustainable effort, Julie has lost over 145 pounds—and gained something even more powerful: her voice, her confidence, and her pride. In this raw and inspiring episode, Julie joins us to talk about: What finally pushed her to take that first step How she worked through the mental battles and food noise What it’s like to feel

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45:46

Episode 19 - Marriage in the Toddler Trenches

Strong & Wellcast ·

2025/09/06

The toddler years are loud, sticky, and (let’s be honest) brutal on a relationship. In this candid conversation, we open up about navigating life with our two-and-a-half-year-old, Aly—while running a business, staying fit, and keeping our marriage connected. We talk about what’s changed (less spontaneous affection, more “planned intimacy”), what’s working (non-negotiable workouts, simple meal prep, repairing ruptures), and what still feels hard (sleep regressions, overstimulation, and the “Mom-only”

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51:11

Episode 18 - Drs. Tim & Mike Pavlak - How to Listen...

Strong & Wellcast ·

2025/08/24

In this episode, we sit down with physical therapists, ultra endurance athletes, dads, and business owners Mike and Tim Pavlak to explore what it really means to listen to your body, train with longevity in mind, and pursue big goals—even in the middle of busy, chaotic life. We cover: How to distinguish between pain and productive discomfort Training smart in your 30s, 40s, and beyond What it actually looks like to juggle marathons, parenting, and business ownership The mindset shift it

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44:12

Episode 17 - Sara & Trista: How a Power Couple Lost...

Strong & Wellcast ·

2025/08/13

Sara and Trista are more than just a married couple — they’re a true powerhouse team. Together, they’ve lost a combined 290 pounds (Sara down 185 lbs, Trista down 105 lbs), built incredible strength, and completely transformed how they live, move, and show up in the world. In this episode, you’ll hear: What life looked like before their transformation — and the moment they knew it was time for change. Why other programs didn’t work, and what finally clicked this time. How they’ve kept each

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41:04

Episode 16 - Big Results Through One Focused Goal Per...

Strong & Wellcast ·

2025/07/03

Feeling overwhelmed trying to “do it all”? In this episode, we break down why most people burn out chasing too many goals at once—and why the real magic happens when you focus on just one thing each week. We dive into the science behind goal-setting, how your brain reacts to overload (spoiler: multitasking is a myth), and why one clear focus builds real momentum. You’ll hear client stories, personal examples, and simple steps to help you start stacking wins—even in your busiest season of life

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42:00

Episode 15 - When You're the Heaviest You've Ever...

Strong & Wellcast ·

2025/06/09

What do you do when you hit your heaviest weight—and it feels like you've failed? In this episode, we get real about what it means to face that moment in the mirror or on the scale and feel overwhelmed, frustrated, or ashamed. But instead of staying stuck, this conversation reframes that point as the beginning—not the end. We cover: The emotional weight of hitting your highest weight How diet culture sets people up to feel broken Why starting is the hardest (and most courageous) part The

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40:13

Episode 14 - Chasing More: A Marathon Story for Moms...

Strong & Wellcast ·

2025/05/22

What does it really take to chase a big, intimidating goal while juggling all the chaos of mom life? In this episode, We talk about Katie's journey to running her very first marathon as a busy mom. From training with a toddler in tow to the humbling lessons learned on race day, this episode is packed with honest reflections, a few laughs and inspiration for any parent thinking, “I could never do that.” We cover: How she trained between work, family, and real life The surprising struggles and

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35:10

Episode 13 - The Importance of Daily Rituals for your...

Strong & Wellcast ·

2025/03/13

Your morning coffee. Meditation or prayer. The way you get ready for work. In this episode, we explore the importance of everyday rituals. We share some of our own daily rituals, explore the difference between habits and rituals, as well as how you can use rituals to improve consistency with our fitness and nutrition.

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41:43

Episode 12 - Anxiety Among Kids & Parents and The...

Strong & Wellcast ·

2025/02/10

In this episode, we welcome our very good friend Shannah Cariño, owner of Cariño Counseling Collective. We dig into a variety of topics, including: -Tools to deal with anxiety, both for children and their parents -How improved self-talk can help you better reach your goals -The value of improving your emotional vocabulary -Katie and I eating up validation with a spoon... ...and much more! For more info on how Cariño Counseling Collective might help you and/or your kids, check out their website at

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45:06

Episode 11 - Waiting Yourself to Death

Strong & Wellcast ·

2024/10/24

How many times have you said to yourself: "I can just do it tomorrow." "I'll start again on Monday" "I just need to wait until things settle down" As you get older, you may also start to ask yourself, "How many tomorrows to do we actually have?" We all struggle with procrastination. And while we all may procrastinate, not everyone is a procrastinator. In this episode, we explore the negative consequences of procrastination, the driving force behind it and how you can be a non-procrastinator (or what

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39:38

Episode 10 - 3 Things We Wished We Knew When We...

Strong & Wellcast ·

2024/08/23

As coaches, one of our main responsibilities is to help others learn from the many, many mistakes we have made over the years (even decades). In this episode, we talk about the 3 things each of us wish we knew when we started our own fitness journeys. We recap our stories, how we got to where we are and the knowledge we'd share with our younger selves (and with you) to shortcut to long-term success.

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41:03

Episode 9 - How We Strength Train for Your Best Results

Strong & Wellcast ·

2024/07/19

Are you a beginner looking to start at the gym, but don't know what to do? Or maybe you've been going at it for a while, but aren't seeing the results you want? In this episode, we nerd out on all things Strength Training. We talk about how our stories and past experiences inform the training programs we write today. We also dive into how you can achieve different goals by manipulating the number of reps & sets, the factors that go into making challenging workouts that will give you amazing results,

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42:03

Episode 8 - Life Lessons Learned from Traveling

Strong & Wellcast ·

2024/06/21

“The real voyage of discovery consists not in seeking new landscapes, but in having new eyes.” ― Marcel Proust Travel can be one of the most enriching and transformative experiences a person can have. In this episode, we talk about our recent trip to Italy: the highs, the lows, and the many life lessons we learned on this trip as we look back at our journey and on other journeys we have taken together.

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50:49

Episode 7 - The Real Work Starts When Your Progress...

Strong & Wellcast ·

2024/05/24

We've all experienced the excitement of starting a new thing. We feel ready. Motivation is high. Goals are in focus. You get off to a great start and are on your way. Suddenly, life happens: Work gets busier, you or your kids get sick, you get injured or you just burn out from extreme over-restriction. Time to reset, take a break and try something else, right? We're here to tell you 'no', because this is when the real work starts. Whether you are trying to lose weight, trying to get your finances

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35:18

Nick & Hailey Bland - Navigating your Fitness through...

Strong & Wellcast ·

2024/05/06

In this episode, we are excited to chat with Nick & Hailey Bland - Owners of Bland Family Fitness and a true power couple who help busy parents get fit without giving up carbs, desserts or family dinners. Inside the episode, We talk to the Blands about how working together with your partner can streamline your progress. We also discuss: -The physical and mental challenges of pregnancy and post-partum recovery. -Creating a healthy identity to combat the many health challenges of parenthood. -Setting

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45:47

Episode 5 - Ren Jones and the Consistent Experiment...

Strong & Wellcast ·

2024/04/25

In this episode, we are so fortunate and excited to have a conversation with Coach Ren Jones. Ren is the owner of Fitness Jones Training, where he works exclusively with active midlife women and specializes in helping these women navigate the many challenges of perimenopause and menopause. Inside the episode, Ren tells us about his extraordinary journey of tragedy and triumph that lead him to help others. We also discuss: -The parallels between fitness and finances. -The greatest challenges that

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38:08

Episode 4 - Avoid Backsliding by Building Your...

Strong & Wellcast ·

2024/04/13

In your fitness journey, you will inevitably and repeatedly come to the same fork in the road: The path to backsliding or the path of resilience. In this episode, we talk about what those two different paths look like, how to get yourself out of the vicious diet cycle and how to choose the path of resilience by building your emotional intelligence.

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46:31

Episode 3 - Rewire Your Brain from Feelings to Facts

Strong & Wellcast ·

2024/03/22

"I hate vegetables." "I only lost 1 lb." "I don't have time to do 'x'" Do these phrases sounds familiar? In this episode, we delve into the many ways we allow negative emotions and self-talk to unconsciously sabotage our goals, hopes and dreams. We identify what these self-sabotaging patterns look like and how to use data-driven accountability to overcome these life-long cycles that are holding you back.

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37:09

Episode 2 - The Power of Awareness with our Friend Mike

Strong & Wellcast ·

2024/03/08

In this episode of the Strong & Wellcast, we chat with our very good friend Mike Sasanecki. Mike is a very fit and busy father of 3 who has an incredible, unbroken streak of practicing nutritional awareness for over a decade. We talk to Mike about what this awareness has done for his health and fitness, how his past weight gain informs his life today and some of the more unpleasant thoughts and feelings we had in common when we weren't in a healthy place mentally or physically.

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35:08

Episode 1 - The 3 Legs of the Fitness Tripod

Strong & Wellcast ·

2024/02/26

Getting fit and healthy is a life-long pursuit that requires a lot more than exercising like crazy or crash dieting to fat loss. Your long-term health and fitness needs to stand on 3 legs of a tripod: Nutrition, Strength Training and Mindset.

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20 results

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