The Sword & The Ribbon Podcast

Has something ever happened to you that sucked? Obviously, we’re all human. This is the last chapter of Season 2! Sam talks about when plans don’t go the way we want, we can practice a mindset shift, PIVOT and go on to our next chapter without getting stuck. Sam reviews all the chapters of this season by applying a mindset shift to the topic of each episode. Until next episode, remember you’re a Valkyrie! Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Did you know there’s such a thing as too much positivity? In this chapter Valkyrie Val joins Sam to talk about toxic positivity and how it is woven into toxic fitness culture. Val shares their story and talks with Sam about burnout and using art as a healthy way to cope. Val shares a poem they wrote and the impact Valkyrie Squad has had on their life! Connect with Valkyrie Val on Instagram - @UndercoverSiren Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Do you ever feel burnout like Aelin Galathynius? In this chapter, Sam talks all about burnout. What is it? Who can experience it? Cough…all of us…cough. What it looks like, how you can experience burnout in fitness, and how to prevent it. Sam talks about the 12 stages of burnout and how even Aelin from the Throne of Glass series experienced it.  This episode contains spoilers for the Throne of Glass series by Sarah J Maas. If you want to avoid spoilers, I would recommend skipping this episode. Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Do you think rock climbing is cool as f*ck? In this Chapter, Sam interviews her sister Alina, a professional in the rock climbing world. Alina shares her story about how she got into rock climbing and what it’s like to teach in the industry. Sam and Alina discuss what it’s like to have imposter syndrome in your career and how to deal with the feeling of not fitting in.  This episode contains themes about body weight, diet culture, eating habits, bodyshape, and mental illness. If any of those topics are something that will upset you, or cause any type of negative impact, I would recommend skipping this episode. Connect with Alina on Instagram - @bean.climbing Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Have you ever felt like there’s two of you? One is the real you, and the other feels like an imposter. In this chapter, Sam talks about Imposter Syndrome and how it relates to fitness. She goes through the five types of Imposter Syndrome with helpful tips to help you to feel more like you, and less like an imposter.  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Ever wonder if your food choices can affect your hormones? This chapter resident Valkyrie Squad dietitian Morgan Chojnacki is back to chat with Sam about all things relating to hormones. Morgan discusses how certain foods and drinks can affect your hormones and gives tips on how to help keep your hormones balanced.  This episode contains a trigger warning: This episode contains themes about body weight, diet culture, eating habits, eating disorders, and mental illness. If any of those topics are something that will upset you, or cause any type of negative impact, I would recommend skipping this episode. Connect with Morgan on Instagram - @momobooksandeats Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Snakes, why did it have to be snakes? In this chapter, Sam channels her inner Indiana Jones and goes on a journey for the Valkyrie Squad and the Lost Motivation. What is motivation? Where did it go? And how do you get it back? Sam dodges booby traps on her crusade to find motivation and bring it back, with tips and tricks, to the squad. Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Did you know that you can be a yogi and a Valkyrie? In this chapter, Sam talks with Dawn Staudt, owner of Heart and Light yoga studio in Nashville, and Valkyrie Squad member. Sam and Dawn chat about her studio, how her studio partners with The Micro Squad to have in person Valkyrie Squad classes, and about the Valkyrie Squad self-defense workshop they hosted. Connect with Dawn on her website: www.heartandlightyoga.com Connect with Dawn on Instagram & Facebook: @heartandlightyoga For more podcast info: theswordandtheribbon.com For more podcast info: theswordandtheribbonpodcast.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Does going to the gym feel like walking into a horror movie? In this chapter Sam talks all about anxiety, and how certain situations can cause us to experience it. From scary movies, to toxic fitness culture, to the gym and even working out at home can cause anxiety. So how do you overcome anxiety? You understand its rules and what causes it. Sam talks you through the Trilogy of Fitness Anxieties and how to survive them.  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Ever wonder what it would be like if frost, shadows and swords mixed? In this chapter, Sam interviews Jessie Vallee, Forestry Technician and author of the book, “Frost & Shadows”. Jessie and Sam chat about what it's like to write and independently publish a book. Jessie talks about her inspiration for Emma, her main character, and how Valkyrie Squad has helped her write. Connect with Jessie on Instagram: @jvalleeauthor Connect with Jessie on TikTok: @jvalleeauthor Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Ever think about joining a fitness challenge? *pew pew* In this chapter Sam, rebel leader of The Micro Squad, discusses the plan to strike back against the empire of toxic fitness culture. Sam explains why fitness challenges don’t work and their lasting negative impacts. Join the rebellion against fitness challenges, you’re our only hope!  Episode trigger warning: This episode contains themes about mental health, body image, diet culture, and eating habits.If any of those topics are something that will upset you, or cause any type of negative impact, I would recommend skipping this episode. Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Is it Tairneanach or Taryn roaring? In this chapter Sam interviews Taryn, owner of the BookishBabe Retreats. Taryn shares her story of how she went from a cosplayer, to a veteran, to an Etsy shop owner, to owning her own event company. She talks with Sam about how life can change in ways you never expect and the importance of practicing courage. Episode trigger warning: This episode contains themes about disabilities, militaries, opiates, addiction, and mental illness. If any of those topics are something that will upset you, or cause any type of negative impact, I would recommend skipping this episode. Connect with Taryn on TikTok- @bookishbabesretreat Connect with Taryn on Instagram - @bookishbabesretreat  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Do you really want to climb 10,000 stairs? In this chapter Sam gives her professional opinion about the viral Nesta stair challenge. She talks about the reality of Nesta’s stairs, why going down stairs is so much worse, and the risks of the challenge. Sam also gives tips and alternatives to keep you safe for those determined to complete the challenge.  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Will you choose to change your life? In this chapter Health Coach Jenna and I discuss fitness mindsets and if she’s really a Hufflepuff or actually a Gryffindor. With life being full of so many ups and downs, Jenna and I chat about how you may need to pivot in your life to get where you want to go. She teaches us how to create lasting daily habits and how those small changes can impact your life.  Episode trigger warning: This episode contains themes about addiction, sobriety, alcoholism, diet culture, eating habits, and mental illness. If any of those topics are something that will upset you, or cause any type of negative impact, I would recommend skipping this episode. Connect with Coach Jenna - www.coachingyou.me Connect with Jenna on Instagram - @coachingjenna Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Did you miss me? It’s the first chapter of Season 2. I’m jumping right back in reminding you that no matter how you feel in the new year, you don’t have to be perfect to start anything, including your fitness journey. It’s all about progress over perfection, and recognizing that taking breaks is a good thing. Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

What is that winnowing sound? Surprise! I am dropping a blooper reel of all my favorite Season One fuck ups. Laugh, cry, or maybe even cry laughing as you listen. Thank you listeners for supporting Season One! Listen closely and you may even hear when Season Two will be releasing… Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

It’s been a year, now what? This chapter is the Season One conclusion. For the finale, I share with you how we got here and everything I have learned. So much has changed so fast, I talk about three pieces of wisdom the cauldron blessed me with learning this year and give you a taste of what you can expect when we drop Season Two next year.  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

How much of your life can change in a year? Valkyrie Mia shares her story, and how being part of Valkyrie Squad for a year has changed her life. From physical, mental and emotional changes, to confidence, to overcoming injury, to learning to trust your body, Valkyrie Mia shares all the ways she’s been impacted by becoming a Valkyrie.  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast Connect with Valkyrie Mia on TikTok - @thevalkyrienerd Connect with Valkyrie Mia on Instagram -  @renegademia  Connect with Valkyrie Mia on her blog -  thevalkyrienerd.blog For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Ever wonder about the voice behind the pocketstillings? Becca (known as Rebecca by few and Bex when there are no other Bex’s present) is a seamstress and artist and my sister. When the cauldron made her, it made her equal parts flamboyant, reserved, and sentimental. You could not sway her from team vampire and she is a lover of dragons, being a book wyrm herself. With her hoard of books, a forgotten cup of tea, and a threaded needle absently stabbed into her sweater sleeve, she shares the story about how she became our Mindstilling voice and sherpa. Connect with us over on Instagram - @TheSwordandTheRibbonPodcast Connect with Becca about art/personal - @b3ckerdoodles Connect with Becca about sewing - @beccaw.sews For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

Do you think you could climb 2,768 stairs in one hike? Could you climb a mountain in one day? Ever wonder what it would be like to climb stairs like Nesta in A Court of Silver Flames? This episode is all about the first Valkyrie Squad Meet-up where we did just that. A group of 30 Valkyries climbed the Manitou Incline in Colorado Springs CO, USA. In this chapter, they share their stories about how it went, if they made it to the top, and just how important it is to keep reaching out your hand.  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com