How to Exercise Intuitively w/ Steph Ondrusek

Have you ever felt like you are only participating in a movement practice because you ‘should’ be doing so? Creating a movement practice is critical to honoring your physical vessel and nourishing your body, but it can come with its fair share of obstacles. Steph Ondrusek is a strength coach who believes in the importance of creating an intuitive movement practice unique to your body and your needs so that you can start relishing in your body’s potential. Because if you aren’t enjoying what you are doing, what’s the point?

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Stop Beating Yourself Up & Find Where You Are Now

Don’t just move for the sake of doing it or because someone told you too, the challenge and feeling of accomplishment you can gain from intuitive movement can help you enjoy what your body is capable of in a whole new way. By pursuing your strength or fitness goals with a new attitude, you can stop beating yourself up and find where you are now.

Steph is all about looking at the big picture and self-exploration so that you can love yourself and your body wherever you’re currently at. Instinct, emotion, and rational thinking are the basis of your intuition, and through intuitive movement, you can tune in, listen to your body and embrace that you are so much more than just what you do.

How do you use intuitive movement to nurture and nourish your daily routine? Share your experience and thoughts on Steph’s expertise with us in the comments below.

On Today’s Episode

  • Why diet culture interrupts your trust in yourself when it comes to movement (6:40)
  • Ways to help yourself clue into your actual goals and avoid the ‘shoulds’ (10:35)
  • How to set performance metrics while avoiding obsessing about aesthetic (18:53)
  • Tips for embracing movement without viewing it as a competition or comparison (20:12)
  • What to do when you feel disoriented and have to modify your movement routine (26:27)
  • The top helpful ways to become more intuitive with your movement practice (32:15)

Resources Mentioned In This Show


“If actually the goal is not the goal, if the goal is different from what I thought it was, which is actually to feel connected and strong and accomplished, and it’s not going to come necessarily just because I hit some fitness goal, what do I do?” (9:49)

“I’ve had several people in the past week be like ‘when does it end? When does this end?’ and I’m like, well some of this can end whenever you want it too.” (12:00)

“Really asking the question, backing up a lot and saying ‘what am I chasing? What am I getting out of this and what do I hope to get out of this? And is the method that I am using, so fitness or movement or strength, is that going to lead to that?” (20:27)

“You don’t have to do it just like the one way that someone told you too. You can find your way through it and as you are finding your way, your goal might change. It might not, you might find a whole bunch of different things that you didn’t know were there, and I think that’s the really valuable part.” (23:25)

“Know that you still deserve to enjoy your movement, you still deserve to enjoy food, you still deserve to enjoy whatever you want and whatever you can, even if your body has changed.” (29:17)

The Core 4 is now available! Click here to get a free gift when you purchase

How to Move Intuitively w/ Steph Ondrusek FULL TRANSCRIPT

Steph Gaudreau
This is Episode 281 of the listen to your body podcast. On today’s show. I’m talking about how to build an intuitive movement practice with special guest stuff on drew sex.

The next evolution of harder to kill radio is here. Welcome to the Listen To your Body podcast. On this show will explore the intersection of body, mind, and soul health and help you reclaim your abilities to eat and move more intuitively. Hear Your body’s signals and trust yourself more deeply.

I’m Steph Gaudreau, a certified intuitive eating counselor, nutritional therapy practitioner, and strength coach. On this podcast. You can expect to hear expert guest interviews and solo chats that will help you deepen your trust with food movement and your body. Remember to hit the subscribe button and share this podcast with your friends and Loved ones. Now onto the show. Either thank you so much for tuning into the show today. Thank you for joining me. I really appreciate that you’re spending a little bit of your time today with me here on this episode with the very wonderful Steph Ondrusek. Steph is a personal trainer, coach, writer, thought leader all-around incredible human being wonderful soul, and of course stuff. I mean, this is a stuffed, stuff squared show today.

I’m really glad that she agreed to be on the podcast to lend her thoughts about intuitive movement with movement fitness, exercise, fitness. How do we build a practice that is intuitive that takes into account us as dynamic multifactorial, holistic, being Human beings that are trying to navigate our place in the world and honor what is really going to nourish our bodies. I feel like we talk a lot about nutrition on this show for obvious reasons. But movement is one of those places intentional movement, intuitive movement, how do we move in a way that nourishes and honors our bodies, our physical vessels because we are not just our body, we are not only our body, but our body is part of us. Steph is sharing her thoughts on all of those things with us today on this show. Before we dive in, just a word from today’s sponsor. And the sponsor for this podcast is the core for my book, the core four which came out last year still going very strong. And this is a four-pillar approach to nourishing your body embracing your strength, embracing yourself. Power and it has really focused on getting you started from a perspective of sustainable habits that take you and your unique makeup into account and really looking at these four areas of nourishment with food movement, stress, sleep, of course, that’s kind of one in mindset. So the book is such a labor of love. I am so proud to be able to share this book with you for so many people who come to me and say stuff. I just don’t know how to get started. I’m overwhelmed. I don’t know where to begin. This book is your starting point. I would love to send you a signed copy. You can get that at CoreFourTheBook.com or navigate right over to my website, StephGaudreau.com and there you can find a link to the book. Of course, you can also find it anywhere books are sold.

Hey Steph, what’s up going on.

Steph Ondrusek
Hey, how are you?

Steph Gaudreau
I’m good. I’m good. Thanks so much for joining me today.

Steph Ondrusek
Oh, thank you for having me. I’m excited stuff squared show. Yes.

Steph Gaudreau
I’m excited that you said yes to agree to Come on show.

Steph Ondrusek

Steph Gaudreau
Well, first of all, I mean, I like to try to brag on my guests. You like the things that you talk about, on your social media, the things that you are sort of writing about your, you know, mulling over I think are so incredibly important have always been important. But now more than ever, we’re recording this show just a few weeks before it’s going to come out. And you know, there’s really no end to what’s going on in sight. So I think that this is really going to be it is top of mind for people and I think the more we can help them dig into what’s going on beneath the surface, some more. You know, just like anything like the less like chaotic Things will feel

Steph Ondrusek
For sure. Definitely. Yeah.

So yeah, welcome. Thank you. And thanks for saying that. That was really nice.

Steph Gaudreau
Yeah. Well, I think it’s important that people know, the impact that they have. I mean, so often, at least for me, I’m like, Is anybody?

Steph Ondrusek
Is that a Whitesnake song? Is that right? I think so. Whatever that. I don’t know that one. It does sometimes feel like you’re just yelling into the void. Thanks.

Steph Gaudreau
Yeah. Um, oh, gosh, I feel like this is such a big topic. It’s like, how do you start to tackle this, but I think one of the things I really appreciate you going into the nuance on your social media is just what’s going on right now with movement. I mean, I know everybody who listens to this show is no stranger to the idea that we live in diet culture. Mm-hmm. How does diet culture permeate over into fitness perhaps that’s like a good That’s a good entry point, like, you know, we talk a lot about on this show, you know, tuning into our bodies and just like developing that that lens and that awareness of diet culture out in the world with food and things like that, but how does it spill over into the movement world?

Steph Ondrusek
For sure, I think, um, something that I notice a lot is the is diet culture as a system is very prescriptive and very rigid. And I think that that, that path that like there’s only one way or something you should be doing spills over into fitness, and people have a lot of ideas about what they should be doing and when and what it should look like whether that’s their movement practice, or their bodies or the way they’re eating. And I think the biggest thing about diet culture at large and specifically in fitness and in movement is that it really interrupts our trust in our decision-making process, because our thoughts and our reasons never really enter into it if that makes sense, and I think that that’s something that is, is that just like you said, it’s at the forefront kind of always, but especially right now, when we’re all looking at, we’re all sort of on pause and a lot of things and, or going really hard and a lot of things depending on circumstance and, but everything has shifted, which brings up a lot of like, well, what are what am I doing and why am I doing this? And some a lot of people that I’ve talked to or that I work with have never really answered that question all the way before and it’s kind of in our faces right now. Yeah, there’s been a lot of

Steph Gaudreau
I won’t say free time. I don’t think that’s necessarily the right connotation for this conversation. But there, I feel like there’s been a lot of space created for some people, not everybody but a lot of space. Whether that’s just To space in their schedule or space to, you know, they haven’t been able to go do the things they would normally do to stay busy. What are some of the things that are coming up for your client? It’s in that space, like some of the things that maybe they were able to stay busy with before in terms of fitness or movement. And now that’s coming up as like, Oh, I haven’t quite dealt with this.

Steph Ondrusek
For sure. I think one of the biggest ones I’ve noticed is a lot of people that I work with, I don’t coach intentional weight loss anymore. So a lot of people that I work with shifted, they don’t they, they come to me when they’re sort of not looking for intentional weight loss but looking to feel better, and a lot of them have replaced the goal. just outright said like, oh, I’m gonna focus on how strong I can be or something like that, and now are sort of realizing, like, oh, all the patterns underneath this. Everything that’s driving this is the same, it’s actually looking to fill the feeling of feeling good or feeling like I’ve checked a to-do list or feeling accomplished. And so all the habits that were driving previous goals are still there. And this is the time that people I have noticed that are actually noticing that if that makes sense. Yeah, it does. Yeah. And so that is that’s been kind of a big realization for a lot of folks I work with to be like, Oh, well, what now? Like, what if I if actually, the goal is not the goal, right? If the goal is different from what I thought it was, which is actually to feel connected and to feel strong and to feel accomplished, and it’s not going to come necessarily just because I hit some fitness goal, like what do I do? And that has created I think, a lot of anxiety, a lot of energy that’s kind of unwieldy and that people don’t know what to do with In my experience, and what I’ve noticed, and that’s true of people that I work with that have a lot more time on their hands, and it’s also true of people that I work with that don’t. I work with a couple of healthcare providers too, and they are super busy right now. And are still like, but somewhere in the back of my mind, I feel like I have to be getting this workout in. And like, why am I putting all this pressure on myself right now? Mm-hmm. And so really kind of looking underneath. All of that has been a lot have been a lot of the conversations I’ve been having lately.

Steph Gaudreau
What are some of the tip-offs that can that you’ve seen or you’ve experienced that can help people kind of clue into this? So for example, the one I always think of is like the should right, right? Yeah, notice the shoulds. Like, you know, when I when I’m on coaching calls with clients, and for intuitive, meaty stuff, like I will very often, you know, listening on coaching calls and I’m like, you know how many times you say And then what you said and they’re like, oh God, right. So besides so I think that’s a really powerful point of awareness but besides like the should what are some of the ways that you’re seeing? Or some of the words some of the languages some of the behaviors that you’re seeing coming up where there’s like, these are kind of the red flags whether they be like, very small and subtle or screaming in your face? Mm-hmm. For sure. You know that there’s some stuff going on.

Steph Ondrusek
Definitely. One thing I think the thing that overarching that I noticed is people feeling super tired. Like, just like so like bone tired and being like, but I still have to do all these things in this like frantic to-do list that just never ends. And the feeling and like I’ve had several people just in the last week be like, when does it end? When does this end? And I’m like, Well, yeah, some of this can end whenever you wanted to like that’s a good question to ask yourself. Um, I think another one that I’ve noticed a lot too is people just kind of going through the motions and like not ever feeling satisfied and that’s something that I noticed a lot with my clients is you know, like I on a weekly to-do list or check-in I asked what’s something that you felt grateful for someplace that you felt joy is? And certainly not every week has that all the time but if I noticed repeatedly, people being like none of this made me smile at all or like none of this felt good. I think that’s like a pretty big like, Okay, well, let’s back up and see but why see, you know, because if you’re not having fun at any point, really, what’s the point? Like if you’re, if you’re not enjoying it at all like it’s not to say it all needs to be sunshine and roses all the time, but like, I think we get fed a narrative a lot. Especially in diet culture, like the No pain, no gain and no excuses and like if, yeah, right. Like, if that’s how you feel all the time, like, let’s take a step back and consider what’s, what’s driving you or what’s underneath that and if that’s the way that you want to feel. So I think, I guess tying those two together, it’s something that I noticed is when people feel so far off from how they want to be feeling. Mm-hmm.

Steph Gaudreau
I said I like made that very guttural sound there. Because I remembered I remember existing in that place. Mm-hmm. saying, you know, and so I just unlike Oh, like, I don’t want to go back there. Yeah, it’s hard to I was recording something the other day about sort of movement. Being You know, it can be hard or challenging in the moment, but still, but you’re still enjoyable. Does that mean for sure? Yeah, definitely. I how would you I was struggling. This is like a really selfish question. How would you, you know, how would you communicate that to a client of? Yes, enjoying what you’re doing is certainly is like so important because that means you’re gonna keep doing it and it’s adding so much more to your life, but how do you communicate the sort of both and have that have something can be hard and challenging in the moment? And you know, it’s like, can I finish this set or wow is really heavy or whatever it is. But yet, it’s still something that’s satisfying, if that makes sense.

Steph Ondrusek
Yeah, absolutely. Um, I think a lot of times, the most effective way I found to do that is to look back on what they’ve already done. Because I have a lot of clients who like if I’ve been like, oh, we’re going to try a new movement, even if it’s not necessarily like, super challenging or super, um, you know, like, it’s not gonna wear you out necessarily, but she new and unfamiliar and being like, Well, that was hard and you did it. And now you’re doing Turkish get-ups really easily or whatever, pick a movement. So it’s just like overcoming that challenge. And like that discomfort or that uncertainty you had about this movement, like at the end of it, like, I’m assuming, like Ken points to a place that where you felt really accomplished and really stretched. And you can do that in all kinds of different ways. And some people feel really satisfied by getting like really out of breath and really hard or like lifting something really heavy and like that same feeling of accomplishment is and like impressing yourself and being able to trust yourself is really valuable to a lot of people. It’s not valuable to everyone, I guess like there are people who don’t, and like, who don’t feel that and that’s certainly just as important and just as great, but I think like figuring out your own path. trying different things and trying to see like maybe that is a feeling I enjoy when it’s like separated from this feeling of having, like just doing it for the sake of doing it or just doing it to keep up with somebody else or just doing it because somebody told me to like, the challenge that I feel and I feel accomplished from or whoever might not look the same as what we think it should. But that doesn’t make it less valuable if that makes sense. I don’t even know if I really answered your question. Yeah. I went off down a brain rabbit hole.

Steph Gaudreau
Yeah, I guess what I heard you say if I could put it in my own words is for that sort of internal sense, of accomplishment or of gratitude. Like it’s gratifying internally to you because if it’s only ever an external thing of this is the metric you have to me, this is the thing you have to do. This is the thing you should be doing then it may those things can kill you They can overlap, right? You can have that internal satisfaction and have it be toward external goals. But if you’re not writing any, anything positive or anything nourishing or anything fun or gratifying out of it over timing, not every workout is going to be like that. But no. Sometimes it’s like you get in and you get out and you do your thing. And I think you’ve made such a great point about this earlier, it’s not always all going to be sunshine and rainbows like every, every meal you cook isn’t going to be five stars. Mm-hmm. You know, like, some meals are very utilitarian. And that’s fine. Right?

Steph Ondrusek
Like, sometimes it just is.

Steph Gaudreau
Yeah, but I guess sort of looking at the overall like, if you could zoom out and look at the big picture and say, Do I ever enjoy doing?

Steph Ondrusek

Steph Gaudreau
Or am I going with this? You know you sent a point earlier and I want to dig into this a little bit more. I know that for a lot of us, myself, and I think yourself included, you know, we have had times in our lives where the focus of what we were really concerned with what we were really stuck on was the external appearance, how we look in the world, meeting a certain aesthetic, and so on and so forth. And then for a lot of people, there’s a transition point, there’s a tipping point where they’re like, okay, I also recognize that one, I pay attention to what I can do. Mm hmm. It takes some of the focus and the, you know, the self-criticism and the nitpicking off of my appearance. And yet, as you said earlier, right, sometimes, that sort of, you know, I’m only focusing on what I’m focusing now on what I can do ends up becoming challenging for people. You know, how do I how do we, how do we set those sort of performance, not meeting our goals, but just perfectly performance metrics or being in that space where we’re not so obsessing on the physical, like the aesthetic,

Steph Ondrusek

Steph Gaudreau
And yet, if we’re not at that point yet where we’re like, you know, I’m, I’m, I know, I know, like in deep in my bones that I am worthy and valuable no matter what, like how do we navigate that middle ground?

Steph Ondrusek
Whoa, that’s a fun question. It is, I think something that I’ve found really helpful both personally and working with people is really going back to your values and why you’re doing what you’re doing. And I think I can only speak for myself on this point. But for me, the fitness and movement is the place where I started with that because I was aware I was in exactly the place that you were talking about like I was aware that for most of my life, my relationship to food and movement have been disordered and So I wanted to shift the focus off of strict appearance. And then I really went into performance and then being like, wait, I’m doing the same thing. So what is it? And I think really asking the question, backing up a lot and saying what, like, what am I chasing? What am I getting out of this? What and what do I hope to get out of this? And is the method that I’m using? So fitness or movement or strength? Is that going to lead to that? And are the I can’t I really hate to use the word cost, but for lack of a better one, or the cost of that something I’m willing to pay? Because I think a lot of our ideas and in performance and even in aesthetics are really wrapped up in oppressive systems and pretty much any way you slice it, and desirability, and that sort of thing. And there are a lot of people that talk about that in much more depth from their own experience than I do, but I think The overarching thing is to really look at what am i aligning with? And like, What am if I am, if I have a goal of strength or performance or whatever, like, what is the reason that I’m doing it? And does this fit with my attitude or like my values about fitness or movement or bodies in general, because if we’re placing things like on a hierarchy, or we’re saying, this goal that I have will make me will plug this hole whatever that hole is like, well make me feel better. Like better than what’s like better than another person better than my previous self. And is that a comparison that I want to be making? Like that is a very important question I find to ask and then realizing that we can pursue strength goals with a completely different attitude without thinking that like I have to beat myself or someone else like the competition And comparison doesn’t really need to happen in that way and then like, suddenly realizing that there is no there right like there is we have a goal and but like, then what you know, like there’s always something else. And that’s okay so like being able to relax into the process and saying like, this is a goal I have. But this doesn’t this is a behavior of mine or a hobby of mine is not me. I’m really helping to kind of feel better throughout the process, I find and make the pursuit of that goal more fun and more aligned. Like all of a sudden, you have a lot of different options instead of just being like, I’m just going to follow this 531 program or whatever. And like if I don’t hit it, then I failed. When you look at it more like, well, I want to have a strength goal because I want to feel accomplished or like I want to stick to a routine that I need a program to do. Some people do Or I want to whatever like I want to do, like, do what I set out to do. Like all of a sudden that opens things up like you don’t have to do it just like the one way, someone told you to. And you can find your way through it. And as you’re finding your way, like your goal might change, it might not you might find a whole bunch of different things that you didn’t know were there. And I think that’s the really valuable part about that’s what keeps me here in movement is really like the opportunities to learn so much like once. Once you see that like you are not just what you do. You are so much more than that. And I think that’s kind of like a natural progression like the more that we dig into it. Because I think moving from fitness like from diet culture II stuff, moving to like you said the focus on strengths like that are performing Whatever that in my experience is kind of a stop along the way to like intuitive movement and intuitive eating like to be to really find where you are so like just kind of cracking the crack in the book open a little further I guess and kind of seeing what’s there What else is there and what how else you could be able to accomplish that goal and noticing along the way what you’re experiencing because I think noticing like, Oh, I was doing whatever to help get to the strength goal and actually this whatever was really fine. I’m gonna keep doing that like that is really where a lot of the like a lot of the shifts that I’ve seen both in myself and in people I work with happen.

Steph Gaudreau
Yeah, I love that. I love that and I’m sitting here nodding my head is you’re talking about that, that kind of being a waypoint or a stepping stone, of, you know, potential exploration and looking at the bigger picture or, you know, going up to the proverbial buffet and like getting to trying different things and seeing, you know, what works and what doesn’t really work for you. You know, I think one of the times that people are most hit with the limitations of the, you know, I’m going to focus on what I can do. mindset is obviously, you know, on one end to minor injury, something like that. Anything from there to surgery to chronic, you know, debilitating physical conditions that they have to just be able body to be or differently able to begin with pregnant pregnancy or, you know, parenthood or whatever. Like, I think that there’s so much that does intersect with that. I am right like I am this way or I am this, this person and you mentioned that when people and your clients are experiencing changes, and all of a sudden, because it can feel really disorienting, right? You’re like absolutely yeah like I’m going along. Like, this is great. I’m kind of, you know, I see diet culture with movement from a movement perspective kind of going into the rearview mirror a little bit. I’m like, yeah, I’m on my journey. I’m focusing more on performance. And it’s like, slam.

Steph Ondrusek
Yeah, exactly happens. And now I can’t do the things that I was doing before. Mm-hmm. Or I have to modify them or I don’t have the option like how do you help people walk through that time when it can be really disorienting and really confronting and then all of a sudden, they’re like, Oh, shit, I’m back here where I thought I wasn’t for sure. But oh man, that really throws people for a loop. I think myself included the first time I was I was like, What the fuck? I thought I worked through all these things. Here they all are. I think something that’s really that’s been really helpful. At the risk of sounding really cliche, is asking people you know, like, if I told you that I experienced this, how would you feel like or if your best friend told you this that like they got pregnant and or they got injured and now they can’t do this thing. And they think that they’re less of a person what would you say? like nobody would be like, Oh, well, you’re just like you’re just doomed forever. Like I don’t think anybody would say that we would treat our friends with compassion we would treat we would treat them with you know, like with love and asking that question kind of helps people in my experience zoom out a little bit and see like, oh, I’m being really mean to myself or like, acting in ways that I don’t that don’t align with my values or what I think about the world or what I think about people because I think that that that’s kind of the tipping point to notice. Like, okay, I’m, I see how diet culture is affecting me and like, I don’t agree with what diet culture says about the bodies in general, but also bodies in the specific right. But that’s a different thing I think to know and to agree with, then it is when it’s on your doorstep when your body has changed. And I think that like, so having people talk to themselves and sort of being a little bit out of the body, but then another thing that I find really helpful is sort of saying like, well, your body has changed, like, this is what bodies do, like they change in many ways, throughout your lifetime, and like that is something that I think takes work for a lot of people to accept, particularly when we’re able-bodied and like, you know, when I was like, 21, and had no injuries, or if I did, they lasted like a day. You know, it’s like a different thing to be like, Whoa, I am in a new decade, I’m not sure how my body works anymore. Um, it’s just to realize that like, it’s really a gift and like to, I really don’t like that I just called it a gift because that’s not entirely true all the time. But to be able to witness and stay with yourself and to still be a friend to yourself. Even when you don’t necessarily enjoy what’s happening and see like you know that you still deserve to enjoy your movement, you still deserve to enjoy food, you still deserve to enjoy whatever you want and whatever you can even if your body has changed and when it changes because it will. And so really looking for me and personally I’m when I coach to really look at that to say like, what is it that you feel like you don’t deserve? or Why do you feel this way? Because that message is everywhere, in our culture and like directed in different ways, all different kinds of people. But I think the common thread is that we are all told on some level that we don’t deserve to feel joy or to feel good. And despite our circumstances and we get told that our body is what’s the problem, rather than like you No, like the a culture, industry, whatever, that doesn’t adapt to all different kinds of situations and all different kinds of systems and make space for that sort of exploration and adaptation. And I think even when you have a sense of worthiness and say like, Okay, well, I’m going to figure it out, it can just feel really daunting, it can feel like just another task that I have to figure out, I have to relearn how to move or how to enjoy things. And I don’t feel like there’s a lot of support around that in mainstream culture. So you know, I think to navigate that and really understanding that like, everything like everything is adaptable. Everything is like just because we have done things one way or just because there is one way that you see all the time doesn’t mean that there are no other ways And there are people out there to help change or adapt or that have that can move or be or exist in whatever changes that we’re experiencing, like no one is alone. Yeah, so kind of a roundabout way of saying like, you know, just the adaptations are possible. And I think one of the biggest limitations is like not seeing or not knowing that they are.

Steph Gaudreau
Yeah, absolutely. That’s awesome. What are the other things that just popped in my head before we, we wrap this up, which is crazy. This time has gone by so quickly. You know, intuitive eating is really a self care eating framework that’s based in instinct, emotion and rational thinking. And, you know, we can easily substitute in the concept of intuitive movement, but so often, you know, I make the joke all the time. People are like, Well, I haven’t like listening to him and then I’m just speaking in terms of My body since like fourth grade, so how am I going to be tuned in? How can I listen? That’s really what this podcast is all about exploring. Yeah. When it comes to movement, what are some of the top ways maybe like, two or three ways that you see? being really I was gonna say successful that’s not the right word being very helpful for people to make inroads into be and be more intuitive with their movement practice.

Steph Ondrusek
Whoo, that’s a good one. I think one of the biggest things that I learned and this actually came from an eating disorder therapist that I worked with, is noticing the fallout is probably not the best word but noticing the fallout from what happens whether you like exercise very hard and you’re super sore because I think we’ve all been in that place where we move so much that we like the next day. We’re like, wow, I feel like I got I like what happened. And instead of feeling like ashamed of it, Feeling like you did something wrong, just notice what’s there and notice how to care for that. Because I think a lot of times we barrel right through and don’t think about how we care for ourselves and think about even and especially when we get it, like, quote unquote, wrong, like, what I noticed a lot with my clients who struggle or who are new to intuitive movement is like, Oh, I feel a way I don’t want to feel I must have done something wrong. And I’m always like, No, you didn’t do anything wrong. Like this is just information and like now, you know, for the next time so really paying attention to like the after effects, whether that’s like physical feelings or emotional feelings and learning how to care for those because I think it’s, I think it can be very difficult, especially in a situation like you said, of like, I’ve been dieting since I was eight. I don’t know what my body is telling me to be like, Okay, well, it’s hard to see in the moment, but let’s see after, um, and figuring out how to connect in that way. I think another one is really just noticing something that is really reliable for me actually is noticing. To go back to what I said at the beginning when you’re having fun because, like, you know, like, certainly not every workout is going to be fun, but at the same time, some of them are, for most people I know, like, at least once and be like, you know, when do I really like, when did I really enjoy that? And not just because I’m like, exhausted and sweaty? Like, when did I feel really connected to my body? When did my mind feel really clear when I was moving? Or you know, whatever, whatever feeling you want to have, like, when did that happen? And like, how can I do more of that? So, ah, yeah, those ones are really reliable for me and for other people. Because I think also like, the answers to those questions shift over time like it shifts as you do so really keeping those in your toolbox and being like, Oh, well. Now like my whole situation is different. So what was fun for me five years ago is like not Fun now, but like, there are other things that I enjoy or that I feel like myself. I don’t feel like I’m like putting on a show or like performing or doing something just because I’m supposed to or because I think it will make me like better or look good or whatever, you know, like, when do I feel like me? I’m like, I’m expressing myself or like I’m taking care of myself or whatever. And allowing that to change because I think people feel like, I mean, I certainly have felt like this that, like, I found the one thing and that’s gonna be the thing forever. Yeah, that is not at all how that works. He’s not in my experience. You know, so allowing it to change and really tuning into that of like, what feels good today, and letting things be day by day, if that’s where you need to be.

Steph Gaudreau
I love that. I think that’s so important and such a great place to leave this conversation on. Oh, this has been so fun to have you here. It’s been awesome.

Steph Ondrusek
Thank ya.

Steph Gaudreau
If people want to know more like how they can work with you how they can read more about your thoughts. What you write the sort of intersection between fitness and writing and understanding all of these different nuances? Where can they find you?

Steph Ondrusek
You can find me on Instagram most likely Instagram is kind of my thought process all the time. Strong by Steph and then my website is the same at strongbysteph.com, and that’s what my email is to Steph@StrongBySteph.com and I’m just me. So if you email me, I will answer.

Steph Gaudreau
I love that. I know sometimes I’m like, if you reply to this email, a human will read it & it is me.

Steph Ondrusek
It’s not some mysterious like bot.

Steph Gaudreau
It is not a mysterious bot. This has been so fun. I’m so glad that you’re able to join us today stuff. I really appreciate your outlook and just the way that you’re helping people understand their own movement and how they can do so in a more intuitive and nourishing and nurturing way. So thank you so much for being on the podcast.

Steph Ondrusek
Thank you for having me and for all that you do. It was so fun.

Unknown Speaker
All right, that does it for this episode with Steph Ondrusek, just so grateful for Steph coming on this podcast today sharing her thoughts with us about nourishing our bodies honoring ourselves approaching movement from a very different place that a lot of us are used to or we learned and we are trying to nurture, nurture and nourish that relationship into a healthier place. So you can get all of the show notes for today’s episode over on Steph gaudreau.com. And we’d love to know what you think. So if you really love this episode, if it resonated with you, if you want to share it with folks that you know and care about, go ahead and share it on social media tag us both. And we’d love to see what you were enjoying about this episode. Make sure also, that you hit subscribe on your podcast app. And if you have a moment head over to Apple Podcasts and leave a rating and review we’d be so very grateful to know what you enjoyed from this show. All right until next week, I will be back with another wonderful guest you do not want to miss this one is such a great conversation. All right. Until then, be well.


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2 Responses

  1. “Because if you aren’t enjoying what you are doing, what’s the point?”, this line hits me hard!

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Hi, I'm Steph!

Nutrition and fitness coach for women, Lord of the Rings nerd, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more, not less: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.


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