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Stronger Together with Sandpoint Strength: Daily Summaries Delivered
by Kenny Markwardt
This is the podcast from Sandpoint Strength and Conditioning, hosted by owners Kenny and Jenn Markwardt. We'll be here to inspire, educate, inform and entertain.
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The most recent episodes — sign up to get AI-powered summaries of each one.
- 3 weeks ago57 min
Twenty Years of Resistance, Five Kids, and One Dream: How Tonisha Monteith Found Her Way Back to the Gym
Tonisha Monteith spent 14 years doing gymnastics she didn't want to do, quit at 18 when she dislocated her elbow, and spent the next two decades resisting anything that looked like a gym. In between, she had two kids, fostered five more, adopted three — including one she had a dream about before she knew he existed — navigated adrenal fatigue, panic attacks, and autoimmune issues, and tried CrossFit once when she was at her worst and walked out even more depleted.Last August she walked into SSC and said just get me started. A few months later she became a coach.This conversation covers all of it, including why the gym finally worked, what she thinks about youth sports, and why her mom — a gymnastics coach who wouldn't let her quit — is somehow still mostly right about everything.
- May 13, 202638 min
The 5 Hidden Metrics That Predict Long-Term Heart Health and Longevity
Most of us assume we’ll be around long enough to watch our grandkids sit at the table. But what if the biggest predictor of that future isn’t how much we lift, but how well our cardiovascular system is working today? In this eye-opening solo episode, Kenny Markwardt unpacks the five crucial metrics that represent your true heart health—beyond just weight and appearance—and reveals how paying attention to these numbers can dramatically extend your life. You’ll discover why resting heart rate isn’t just a number—it’s a window into your overall health, and how slight changes can signal chronic issues lurking beneath the surface. Kenny explains the power of heart rate recovery after a hard effort, and how it’s linked to longevity, offering practical exercises to improve it. You’ll learn what heart rate variability really measures—and why most wearables get it wrong—and how to use it correctly to gauge your resilience and stress levels. We break down VO2 max, the gold standard for long-term health predictions, and how this one number can outperform smoking status or even your age in forecasting your lifespan. Plus, Kenny shares the often-overlooked importance of blood pressure, revealing how silently dangerous high readings can be, and simple ways to take control before it’s too late. This episode isn’t about obsessing over every heartbeat—it's about understanding which numbers matter and how small, consistent actions can put you on the fast track to a longer, healthier life. Whether you’re a strength lover or a cardio enthusiast, you'll come away with clear, actionable steps to optimize your heart health today. Living long enough to enjoy your family’s future isn’t some distant dream—it's within your control. Pick one of these five metrics, start checking it weekly, and watch your potential unfold. Your future self will thank you for the attention you give today.
- May 6, 202635 min
From Skeptic to Fan: How Hyrox’s Simplicity and Inclusivity Make It a Fitness Game-Changer
This episode explores the rising fitness trend of Hyrox, a competitive event combining running and functional workouts. Hosts Kenny, Mike, and Aaron discuss what Hyrox is, why it appeals to different fitness levels, and its potential future in the fitness industry. key topicsWhat is Hyrox and how does it work?The appeal of Hyrox for different fitness levelsComparison between Hyrox, CrossFit, and traditional endurance sportsThe community and professional aspects of HyroxPotential future of Hyrox in the Olympics and mainstream fitness key frameworksHyrox Event StructureTraining Hierarchy for HyroxComparison of Fitness Modalities
- Apr 29, 202649 min
Understanding Men's Hormones: What You Need to Know About Blood Work
Men's hormones often become a topic of concern as they age, particularly regarding testosterone levels. This post aims to break down the essential components of men's hormone health, focusing on understanding blood work, the significance of various hormonal levels, and what symptoms might indicate an imbalance. With insights from experts, you’ll discover how to interpret your results and take proactive steps towards better health.
- Apr 15, 202629 min
Summer Speed Camps With Nick Bandy
Coach Nick Bandy and Kenny talk about youth athletic development and the summer speed camps that Sandpoint Strength will be offering this summer entail.Click here to register: https://sandpointstrength.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=0E3DE6C4-FE39-41E3-AA35-696CCE329881
- Mar 24, 202656 min
Karie Lee Knoke: Alone Season 9 Contestant
Most people underestimate the mental resilience required to survive in the wilderness—and Karie Lee Knoke's story proves otherwise. Former Alone Season 9 contestant, Karie shares what it truly takes to succeed when everything is against you—from mastering primitive skills to battling intense physical ailments like dehydration and starvation. You'll discover how her mental attitude, resilience, and connection to nature became her greatest tools in the fight for survival—and how those lessons translate into everyday life.We break down: the detailed journey of her season on "Alone," the critical role of mindset in overcoming fear and exhaustion, and the surprising ways her experience reshaped her perspective on life, grief, and community. Karie's story is a masterclass in perseverance, self-awareness, and the importance of trusting oneself amid chaos.Why does this matter? Because most of us are just one tough decision away from realizing our inner strength. Whether you're interested in wilderness skills, mental resilience, or simply looking for inspiration to face your own challenges, Karie's journey will move you to see what’s possible when you embrace discomfort and trust the earth—and yourself.Perfect for outdoor enthusiasts, survival fans, mindset seekers, or anyone facing a tough transition, this episode reveals the resilience that lies within us all—and how reconnecting with nature can be a powerful part of healing and growth.Guest Credibility:Karie Lee Knoke is a seasoned primitive skills instructor, wilderness explorer, and former "Alone" contestant. She’s passionate about helping others reconnect with nature, master survival skills, and develop inner resilience.Why this works:
- Feb 18, 202643 min
Valentines Day: Are You Still Dating Your Partner?
This episode of the "Stronger Together" podcast, hosted by Kenny Markwardt and his wife Jenn, explores the dynamics of relationships and self-improvement, particularly in the context of fitness and health. The couple discusses how personal health and confidence can impact relationships, emphasizing the importance of supporting each other's growth. They delve into the challenges of maintaining motivation and the role of coaching in overcoming self-doubt and achieving long-term success. The conversation also touches on societal pressures, the influence of marketing on health choices, and the importance of a healthy relationship with food. The episode is a heartfelt discussion on empowering each other in relationships and the journey towards self-improvement.
- Feb 11, 20261h 7m
The Power of Stories with Ammi Midstokke
Unlock the transformative power of storytelling—discover how sharing your true experiences can connect us all, heal deep wounds, and ignite authentic leadership. If you've ever felt like your voice doesn’t matter or hesitated to share your story, this episode is your invitation to step into your truth. Ammi and Kenny dive into the profound role stories play in uniting diverse perspectives, overcoming divisiveness, and fostering human connection. They explore why so many hold back from speaking their truth—whether out of insecurity, imposter syndrome, or fear of judgment—and how overcoming these obstacles can unlock your potential to influence others impactful ways. You'll discover practical insights on how vulnerability in storytelling isn’t just cathartic but essential for authenticity, leadership, and social change. We break down: The underestimated importance of sharing ordinary human moments—like learning an instrument late in life or navigating modern tech reliance— to build empathy. Strategies for overcoming the fear of being "boring" or "not interesting" when opening up. How to craft stories that resonate, inspire change, and create ripple effects in community or advocacy work. The discipline behind consistent writing and creating space for inspiration to flow, even when motivation wanes. The critical role of storytelling in healing trauma and fostering understanding across marginalized groups and societal divides. By not embracing your story, you risk missing out on the chance to heal, lead, and inspire others—while doing so can create opportunities for genuine connection and social progress. Whether you're a coach, entrepreneur, or everyday human looking to find your voice, understanding that your story has inherent value is the first step toward making a difference. Join Ammi and Kenny as they reveal how your unique experiences are a catalyst for change—showing that everyone has something worth sharing, and that vulnerability is a superpower. Perfect for writers, leaders, and anyone eager to make their mark through honest storytelling. Guest credibility snippets: Ammi is a seasoned writer, coach, and trauma-informed retreat facilitator, dedicated to empowering voices that matter most—yours included. Kenny, a leadership coach and storyteller, explores how vulnerability in speech and writing fosters human connection and societal healing.
About Stronger Together with Sandpoint Strength
This is the podcast from Sandpoint Strength and Conditioning, hosted by owners Kenny and Jenn Markwardt. We'll be here to inspire, educate, inform and entertain.
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