Fit & Nourished Mind with Emily Gough and Kate Hoerner

Kate and Em are reporting from Canada (together for once!), and they're sharing some pretty big news... We'll give you a hint:   This is the month of new beginnings.   Find Em at www.emilygoughcoaching.com Em's BRAND NEW PODCAST: Room to Grow Em's Private Facebook Group: Elevated Lifestyle Lounge Find Kate at www.katehoerner.com Kate's Private Facebook Group: Indoor Cycling Instructor Crew Full Show Notes: www.fitandnourishedmind.com/046    

Minimalism is an amazing tool for achieving happiness, fulfillment, and freedom. The minimalist approach, which we discuss at length in this episode, involves ridding ourselves of the things we don't need- the things that hold us back. Minimalism can help us live in the moment, save time, pursue our passions, create more, consume less, improve our personal development, and rid ourselves of excess stuff. There are definitely different levels of minimalism, and there is absolutely nothing wrong with owning material possessions. The problem comes in when we start to assign meaning to our possessions, in which case we're cluttering our mind just as much as our bodies. We discuss a few ways to incorporate minimalism into your life TODAY. To name a few... -Clean out your closet -Use the "one in, one out" rule -Move to digital -Unsubscribe or unfollow people who don't make you feel good -Minimize your to-do list   Take a listen to this one to get some real tips that could totally change (and de-clutter) your life!   Episode Resources The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/045 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

Have you ever thought about your relationship with money? What does being "rich" mean to you? How much do you really need, and how much do you want? If you could make X dollars per month, what would your ideal number be? Do you have a good understanding of personal finances, budgeting, saving, investing, etc? We dive deep into money mindset in this episode because lately we have been realizing how little we think about these things (and how much we should). We each have our own money story. Some of us always feel "broke" and feel like making money is just too damn hard. We never have enough and we're always down to our last dollar. Sometimes we feel like wanting money means we're being greedy, and we need to pretend like we're happy where we are. All of these feelings stem from issues with deeper roots, and that's what we talk about in this episode. We get into our own money stories, and how understanding them has helped us move forward in a better financial direction. Once we figure out where our money issues come from, we can learn to change our stories and pursue the dreams we've been holding back on.     Episode Resources Amy Porterfield - Eliminating Money Blocks with James Wedmore Amy Portferfield - The 3 Do’s and 3 Don’ts for Entrepreneurs In-the-Making Jen Casey - The Secret to Manifesting More Money James Wedmore - Rewriting Your Money Story Jen Sincero - You Are A Badass at Making Money Ramit Sethi - I Will Teach You To Be Rich   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/044 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

Are you an introvert or an extrovert? Maybe you're not totally sure, which is totally okay! We weren't either. Actually, finding out which one you are could surprise you, but we think it's important to know... Understanding whether you're an introvert (like Em), or extrovert, or somewhere in between (like Kate), can really help you manage your energy, and energy management is crucial to living our best life in all aspects- work, relationships, achieving our goals, etc. etc. On the flip side, many of you probably know which bucket you fall into...Or do you? So many of us think we're introverts or extroverts because of the myths around what these terms actually mean. We talk about this a lot in this episode, but here are a few things worth noting: -Being an introvert does not equate to being shy -Being an introvert does not mean you hate being around people -Being a "social butterfly" does not necessarily mean you're extroverted -Determining where you feel most energized is the first step in determining if you're an introvert or an extrovert   According to Susan Cain in her Ted Talk titled The Power of Introverts, “the key then to maximizing our talents is for us all to put ourselves in the zone of stimulation that is right for us.” We have to understand ourselves and know where we stand in order to take advantage of our strengths. Join us for this episode and get really clear on what kind of "vert" you are!   Episode Resources Quiet: The Power of Introverts in a World That Can't Stop Talking Ted Talk with Susan Cain:  The Power of Introverts Introvert/Extrovert Quiz Enneagram Episode - 032   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/043 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

This episode is all about the Growth Mindset, which seems to be a real buzz term lately. This term refers to the idea that we need to work hard and dedicate time and effort to personal development in order to grow and be our best selves. We talk about how it's really easy to get stuck in our own ways because we tend to surround ourselves with people that think the same way as us (confirmation bias). If we truly want to grow, we have to challenge ourselves by opening up our minds to the other side and really hearing and listening to these ideas that scare us. Emily talks about how everyone seems to have an opinion and likes to tell us what they think is best, particularly when it comes to nutrition and dieting. Someone might believe that one diet is the end-all-be-all because it worked for them. but guess what? We're all different, and what works for one person won't necessarily work for the other. Kate talks about the indoor cycling instructors that she coaches, and how she has to constantly push them to see outside of their dogma, especially in terms of traditional vs. non-traditional cycling techniques. She talks about how it can be so hard for us to admit that we've changed our minds on something because it makes us feel like frauds. How can we know if we're "right" if we can't even see the other side? This was a fun episode to record because we hit on a lot of deep mindset issues...Check it out and let us know what you think!   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/042 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

According to "The Power of Habits" by Charles Duhigg, 40% of the actions we perform each day aren’t results of decision making, but are in fact due to our habits.  Building up little habits over time is the key to making a difference in our ability to live a healthy lifestyle.   The problem is that we make this idea WAY too complicated. These healthy habits can be super simple and still make a HUGE difference.   In this episode we talk about some of these simple habits, what we call "life hacks", and we share some of our favorites. We started off with a question:  "If you could outsource one piece of your day-to-day life, what would have the biggest impact on your particular lifestyle and circumstances?" We each had a few answers to this, namely cooking and cleaning, which are two things that bog down many of us, so we started with our life hacks for those areas. We talk about all sorts of little habits we've created, and some of them may seem a little strange, but they work! To name a few... -Meal prepping and/or buying pre-made veggies and foods -Cleaning the important areas of the house (and closing the doors to the rest) -Always packing a toiletry bag -Investing in a cute water bottle (and bringing it everywhere!) -Readying your gym clothes and your workout plans the night before -Taking a few minutes for self-care each day (maybe even just a few deep breaths)   Just because there are so many elements to being “healthy” doesn’t mean you have to do them all! Use these "life hacks" and pick one thing to start implementing, and once you nail it you can add more.   Episode Resources The Power of Habit by Charles Duhigg   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/041 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

Whether you're on social media for business or pleasure, we've all had experiences questioning ourselves about what to share...and what not to share. In this episode, we talk about how we decide what to post and what to keep private. We talk about the line between personal and shareable, and if it's okay to post about politics, personal beliefs, etc. We also talk about the downsides of social media, and how it might be making us more isolated and introverted. It also triggers body obsession, the comparison trap, and opens us up for judgement and criticism. On the other side of the coin, we talk about how social media can be a positive tool, especially as the social media world becomes more authentic. People are starting to post real, untouched photos and thoughts, and we talk about how this is changing the online world for the better. Social media is a tricky beast. It creates a world where we are more connected than ever, and it changes how we build and maintain relationships. There's a lot going on behind the scenes and it's important to take a step back and understand how social media is affecting our confidence, self-image, and relationships.  -Newsfeed eradicator and Moment app -Time spent scrolling mindlessly Episode Resources Newsfeed Eradicator Moment- Screen time tracker   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/040 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

Calories are king...Or are they? In today's episode, we talk all about calorie counting and the impact calories have on how we eat. We answer questions like... Is weight loss really "calories in < calories out"? Are all calories created equal? How do we know where to start with calories?   Should we track our eating? How does the amount of calories you eat affect your hormones? Why does that matter? We also talk about weight watchers pros/cons, over- and under-eating, why losing your period is a red flag, micro-nutrients, and so much more. There's a lot more to the calorie story than what we hear in popular diets...Give this episode a listen to learn what you need to know about the calories you're eating!   Episode Resources Emily's Elevate 1:1 ELEVATE Signature Program   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/039 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

Now THIS is an interesting episode...We had so much fun recording it! This is our second "Getting Personal" episode, and we do these for a couple reasons...1) we think the "weird" stuff is the most interesting and most relatable (and the least talked about); and 2) we want you guys to get to know us as real people, and more than just voices in your headphones. In this episode we dig into the past and try to understand where some of our adult habits come from. There are a lot of things we do as adults that stem from experiences or habits we learned as children. Digging deep into our quirks and unique tendencies and dissecting their origin is a pretty fascinating process, so we wanted to do it with you on this episode. As you follow along, think about your own unique qualities and where they might come from... Some of the memories and childhood habits that we touch on: Tissue boxes that match Multitasking with games Stuffed animals with feelings Money mindsets The clean plate club Christmas gifts Sibling deception A large part of being self-aware is understanding why we do what we do, and how our past forms who we are today. We hope this episode triggers some realizations for you via the connection between your past and your personality.   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/038 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

6 Myths About Fitness and Fat loss More sweat = more fat burned Cardio is the key to fat loss Women can get bulky from lifting heavy Mornings are the best time to work out You should go to the gym every day for an hour You “have” to eat before a workout, OR conversely, it’s better to workout fasted to burn more fat We dive deep into these 6 myths and explain exactly WHY you need to stop believing them. We also chat about things like hot yoga, intermittent fasting, balancing hormones, the "right" amount of time to workout, pre and post workout fueling, and so much more.  If you're goal is fat loss and you're using one of the methods listed above, you'll definitely want to check out this episode. Episode Resources Kate's Blogs: WHY cardio sucks for fat loss Running and fat loss Why women should strength train Intermittent Fasting episode:  Improving Digestion Without Changing Your Diet - 020 Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/037 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

In this episode, we challenge you to pay attention to how often you use the word "should". We're all guilty of this, and it doesn't seem like a big deal. We're constantly saying things like: "I should go to the gym." "I should eat more vegetables." "I should take better care of myself." These don't even cover all the "should's" we say to other people (especially those of us that are a little bossy). The problem with the word "should" is that it implies that we need to do better. It makes us feel like we aren't doing enough and if we don't do more of the things we feel like we "should" do, then we have failed in some way. It deteriorates our self-worth in making us feel like we aren't good enough as we are. We talk about the importance of changing our mindset from "should" to "want" or "get to". "I get to exercise today." "I get to eat more vegetables." "I want to take better care of myself." We talk about how being grateful and finding a passion in life can help rid us of the "should's" and the "need to's". If we give ourselves permission to do what we want and desire, then we won't feel bogged down by these rules that we set for ourselves. We're super passionate about this topic, and you'll see what we mean when you listen...    Episode Resources Cari's episode Caroline's episode Busy is a Decision "Must be Nice"   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/036 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

Not many people have a healthy relationship with their bodies. In fact, to a certain degree most of us attach our self-worth to our physical appearance, and this ends up holding us back from living our best lives. In this episode, we talk about the struggle of having a negative body image, and what it can do to our confidence. We also give some of our best tips for moving past this negative body image so you can feel secure and proud in your own skin. To name a few: Gratitude - Focus on what each piece of your body does, not what it looks like Stop the self-deprecating comments Unfollow social media accounts that make you feel crappy Lift heavy and exercise Ditch the old jeans that don't fit anymore and buy yourself some new digs Plus so much more! What you look like does not define who you are- your self worth is inherent and confidence starts from within. If you want to improve your body image, start here, with us, and give this episode a listen.   Episode Resources "Must Be Nice" episode Life Coach School Podcast with Brooke Castillo:  Episode #204 Cognitive Dissonance   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/035 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

This episode is FULL of wisdom and inspiration from the lovely Judy Arazoza. Judy starts by telling us her story...She began a love for fitness back in the day with things like Step and distance running, when cardio was all the rage. Eventually, she wanted more so she started to work her way into weight training. It wasn't until her youngest child was in high school that she finally decided to make fitness into a business. She taught her kids to be more self-sufficient, and re-learned how to put herself first. Judy now trains women to use fitness and nutrition as tools to work through mid-life struggles. Grateful Fitness was born out of need for moms and busy women to take care of themselves, and according to Judy, this begins with practicing mindfulness and gratitude. Judy talks about how practicing gratitude lowers our cortisol, makes us more optimistic, improves our relationships with others, and frees our mind. She talks us through the importance of having a purpose in life, and she tells us the one big question she asks her clients to help them put things in perspective and discover their unique purpose.   Episode Resources Find Judy: Grateful Fitness Facebook Instagram   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/034 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

We did something TOTALLY out of character in the name of experimenting and staying open-minded...We did the 21-Day Sugar Detox. If you've been with us for awhile, you know that we are NOT proponents of dieting, detoxes, cleanses, etc. That's because most people do these things in order to achieve weight loss, which is really just a disaster waiting to happen. (Go back and listen to our very first episode 001- Meet Em & Kate to learn how we feel about dieting in general.) That being said, we wanted to do this detox for a few reasons: To remind ourselves how our clients are feeling and what they're going through when they do these types of things Research! It has been a LONG time since either of us restricted particular foods, so we wanted to see if we learned anything new about our bodies by cutting things out Emily loves Diane Sanfilippo (the creator of the 21-Day Sugar Detox), and regularly follows her (and her pets!) on social media Curiosity... What would it look and feel like to rid our bodies of sugar for 3 weeks? Needless to say, we were both surprised in what we learned. In this episode, we talk about how we felt the days before starting the detox, and how it changed us both mentally and physically. We talk about changes in digestion, snacking, cravings, deprivation, energy rushes and crashes, emotions, awareness, and so much more.  Listen in to hear our final verdict on the 21-Day Detox, and whether or not it's a good next step for you!   Episode Resources Diane's Sanfilippo (creator of the 21-Day Sugar Detox) Website- Balanced Bites, Facebook, Instagram 21-Day Sugar Detox Book 21-Day Sugar Detox Cookbook   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/033 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

  Have you ever taken a legit personality test? We constantly hear people preaching to us that we need to "know ourselves". Okay, cool, but knowing yourself isn't an easy task. In this episode, we talk about different ways that you can get to know yourself, including personality tests and journaling, and why it's so important to do it. We both took the Enneagram Institute personality test not expecting any real surprises, and boy were we wrong. It can be incredibly eye-opening to read a thorough description of exactly how you feel and how you respond to different situations. The coolest part of the test is that it gives specific advice for how to better handle those emotions and thoughts that come with your personality.  Intimately knowing yourself and understanding how you process thoughts and situations will open doors your never thought possible. It will improve your relationships and help you play to your strength in your health, your career and your personal life. There is always room for growth and development, but knowing yourself really well can help you make lasting change from a positive place, not from a place of hating yourself. To give you a little taste, these are the Personality Types from the Enneagram Test: The Reformer The Helper The Achiever The Individualist The Instigator The Loyalist The Enthusiast The Challenger The Peacemaker   Episode Resources Enneagram Institute personality test Self-Care, Depression, and Digital Detox with Brittany Lillegard – 021   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/032 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind  

Ever wonder why your body tends to change (illness, exhaustion, pain, etc) as your mental state changes (happiness, anger, depression, etc)? Learning Ayurvedic techniques can help you do this. In this episode, our special guest Andrea Claassen talks with Kate all about Ayurveda and the three doshas:  vata, pitta, and kapha. Andrea explains how understanding your dominant dosha can help you live a more aligned life. (You'll probably be able to tell which dosha you are just from her descriptions...It's pretty mind-blowing.) Andrea is a certified personal trainer, 200 hour registered yoga instructor and Ayurvedic lifestyle coach. Her mission is to help women learn to lift heavy, incorporate yoga, and find their favorite form of movement. She does this by teaching her Peaceful Power Practices centered around fitness, yoga & Ayurveda. Andrea believes training is so much more than working out it truly is about helping you evolve your identity. Find Andrea: Quiz:  What's your dosha? Instagram Peaceful Power Podcast Podcast Facebook group   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/031 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind  

Whether your looking for a coach to help you with your fitness and fat loss goals, or your looking to become a coach yourself, weeding through all of the certifications in the health industry can be an onerous and overwhelming task. In this episode, Em and I decided to do a full run-through of the big fitness and nutrition certifications out there, and explain the major differences among them. We also go through our own certification stories and explain what led us to each one and how they have (or haven't) served us. Here are some of the big ones we talk about: Precision Nutrition Metabolic Effect Nutrition Consultant Registered Holistic Nutritionists Registered Dietitians Health coaches Beachbody coaches Personal trainer certifications (ACE, NASM, ACSM,etc.) Group fitness certifications We end the episode with a little advice on where to start if you're looking to become a coach or add a new certification to your inventory. Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/030 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind  

Ever thought about starting your own business? Whether you're an entrepreneur, an aspiring entrepreneur, or you just need some inspiration to live out your dreams, this episode is for you. In this episode, Kate interviews her friend, Caroline Winn. Caroline is a wedding & lifestyle photographer living in Boston who loves doing yoga and eating tacos. She started her career in the corporate world after earning her degree in Marketing and Finance, but she quickly realized that the desk job life was not for her. She left her job not knowing what was next, fell into the wonderful world of photography, and never looked back. Kate and Caroline take a deep dive into Caroline's path to entrepreneurship and talk about the pros and cons of owning a business, plus all the reasons why (or why not) to start one. They really pull back the curtain so that you can see what it truly looks like to start a business from the ground up. They also chat about career transitions, wedding planning, and how to stay healthy and fit during all of the above. These 30 minutes are jam-packed with awesome info!   Find Caroline: Carolinewinnphotography.com Facebook Instagram Chatty Sisters Podcast   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/029 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind  

Flu season is in FULL EFFECT and is going to last until May this year, which means we have to stay diligent in protecting our health. In this episode, we're hitting some big questions about the flu and wintertime colds. To name a few: Should you get an annual flu shot? How do stress, sleep, and digestion come into play with illness? What are some natural remedies for a cough? What can you do if you end up with the flu? What should you eat (and avoid eating) when you have the flu? In this episode, you’ll hear all about cold and flu remedies, immune boosters, and so much more. Episode Resources: Poop, Squatty Potties and Elimination Diets - Episode #007 Improving Digestion Without Changing Your Diet – Episode # 020 Em's Immunity Boosting Freebie   Find Emily at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/028 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

Our guest today, Cari Li, is a fitness and nutrition coach from Singapore. She's a self-proclaimed "booty architect" and an expert on energy management. Cari has been helping women around the world with their fitness and fat-loss freedom goals for almost ten years. In this episode, we go deep into Cari's experience growing up as a gymnast with the pressures to be skinny and have a "perfect body". Cari has transformed her mindset and her body over the years to love herself and embrace her curves. She helps women take care of themselves while learning to "fill out their jeans" and build the booties they want.  Cari has a rich history of living, travelling and working in different cultures, and she tells us how that has affected her fitness/nutrition habits. She also tells us her 5 Non-Negotiables for staying on track.  This episode is a must-listen because Cari shares a lot of juicy personal stories from her past, as well as gives out some of her best strategies for getting and staying on track. Don't miss it! Where to find Cari Li: Instagram Booty, Brains and Bliss Facebook Group Better Booty Guide   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/027 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind  

Have you ever gone on a vacation or bought something new, and as soon as you tell someone about it they raise their eyebrows and say something like “Must be nice”? We have. We've also been guilty of saying this ourselves. Today we talk about this phrase, and others like it, and what they really mean. We hit on things like: Jealousy and insecurity Priorities Perception vs. reality Fear The proper response If you are sick of hearing this phrase (we certainly are!), make sure you tune into this one.   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/026 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind  

In this episode, Emily chats with a VERY special guest, Lisa Carpenter.  We do a deep dive into the ways perfectionism holds us back, how self trust leads to better relationships with ourselves and with food, and what to do when life happens and sh*t hits the fan. Lisa opens up about how past struggles in her own life have led to massive breakthroughs both personally and professionally, and shares some of her incredible wisdom on everything from self care practices, deciphering what should appear online vs. what stays private, and how good nutrition is a result of changing how you live your life. Some background on Lisa: Lisa Carpenter is a nutrition and life coach who empowers driven achievers to connect deeply with their emotions, free themselves from judgment, and create lasting physical and emotional transformation. With almost two decades of experience as a health and fitness professional, Lisa is a sought-after speaker, coach, and educator who helps women make peace with their bodies and free themselves from the constraints of traditional dieting. Lisa is also the author of the BRAND NEW book Let's E.A.T., available on Amazon.  You're not going to want to miss the interview with this inspirational powerhouse who also happens to be a beautiful soul inside and out.  We can't wait for you to listen! A taste of what you will hear from Lisa in this episode: "Everything in life is happening for us, even if it's a crap sandwich." "Changing our belief system around food and our bodies takes a lot more work, and it's scary." "What other people think and feel about us is really none of our business, but how we think and feel about ourselves is 100% our business." "You're never going to be done your relationship with food."   Where to find Lisa: Buy the book Lisa Carpenter's Website Instagram Facebook   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/025 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

We ran a poll in the Fit & Nourished Mind Private Group all about #girltribes and what they looked like for everyone. We decided to chat about the results of the poll and how we think people can nail down the "right" girl tribe. This has been a big topic lately, so we wanted to ask OUR tribe what they thought. These were the options in our poll: I have a strong tribe of badass women and they are my lifeblood My sister(s) IS my bestie and she’s awesome! Just a couple close female friend but we’re like sisters Feel like it’s tough to meet new women and am looking to find/create my tribe Kind of a lone wolf and I like it that way (#introvertsunite) Males seem easier to get along with than women for me We're also sharing a ton of personal stories from childhood bullying to wedding invites, how we have established our own girl tribes that we know always have our backs, and the ONE major factor that is the key to creating these sisterhoods. Tune in to hear more! Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/024 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind  

EVEYRONE NEEDS TO LISTEN TO THIS EPISODE! Men- that means you, too. Periods and PMS are a taboo topic, but Veronica reminds us that they shouldn't be because, guess what? None of us would be here without them! PMS is common, but it's NOT normal. We talk to Veronica about how and we we should take part in our own personal period activism, and we touch on all things period, PMS, hormones, fertility, and so much more! You'll probably learn something new that you wish you'd known years ago...Don't miss this episode! A little more about Veronica: Veronica is the HBIC at Positively Powerful Coaching, where she helps female strength athletes to uncover and resolve the underlying causes of their PMS and period problems. You can find her at veronicamcnelis.com or in her free, feminist book club on Facebook, 'We Should All Be Feminists'.   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/023 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind  

Not feeling your workout today?   Well, guess what? You might have a totally legitimate reason for skipping it.   In this episode, we’re giving you 8 guilt-free reasons for passing on your workout...   1. Injury 2. Exercise addiction 3. Hormonal issues 4. Stress 5. Sleep issues 6. Illness 7. Traveling 8. You don't want to! Give this episode a listen to learn more details about when to skip the gym!   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/022 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

You HAVE to meet this woman. She is Ah-MAZING. Seriously. In this episode, Brittany shares her experiences with divorce and depression, and tells us why she decided to leave her past behind and start a whole new life. She also gives her best tips for self-care, journalling and digital detox that she learned along her journey. A little background on Brittany:  She is a nomadic strength coach and yoga teacher originally from Chicago. She created Wild Woman Strong to educate and encourage women on how to build effective self-care routines so they can feel strong and empowered to tackle any adventure they choose. Armed with an endless amount of coffee and a journal, she shares everything from simple activities to boost your mood, real talk about mental health, and stories from her own adventures. If you need a little inspiration in your life, listen to this episode. We promise you won't be disappointed.   Episode Resources Where to Find Brittany: www.wildwomanstrong.com IG: @wild.woman.strong FB: @wildwomanstrong   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/021 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

Did you know that when your digestion is off, it affects EVERYTHING in your body? Poor digestion leads to all sorts of bodily issues from headaches and zits, to serious chronic illnesses. And guess what else? Digestion is about way more than just what we eat. But that's good news! That means we can improve digestion without changing our diet. In this episode, we hit on all sorts of non-diet-related methods for tuning up that digestive process, including: Prebiotics/Probiotics Table Manners Movement/exercise/walking Hydration Intermittent Fasting Plus a lot more! Give this episode a listen to learn what you can do to feel better than you ever thought you could! Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/020 Episode Resources Poop Episode #007 Em's FREE Digestion Cheatsheet - 6 Tools to Repair Gut Health   Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind

Cravings are a big barrier to getting and healthy- and they're  honestly just a pain in the butt- yet so many of us struggle with them because most of us have no clue how to avoid falling into their trap. In this episode, we talk about what triggers those cravings, which includes everything from sleep quality and stress to hydration and protein. We break down cravings into those that stem from actual nutritional deficiencies or hormonal imbalances, and those that are triggered by emotion. We also give a bunch of tips around how to battle these cravings, with strategies that we use ourselves...ones that actually work. You can pick and choose from these strategies to find the ones that work for you because after all, we want to help you build your own perfectly imperfect lifestyle.  We even talk about willpower and habit, and how cravings can mess with both. If you ever struggle with cravings, this episode is for you. **Leave a review today and we will donate to the charity-of-the-month on your behalf!** Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/019 Join the private Facebook Group, or check us out on Instagram @fitandnourishedmind Poop Episode The Power of Habit by Charles Duhrigg Kate’s FREE Cravings Cheat Sheet Em’s FREE 5-day Cravings Crash Course audio training  

We are SUPER pumped to share the special bonus episode featuring the lovely yet badass Christina Montalvo. Christina is the owner of the Iron Phoenix Strength Club, a strength and conditioning facility in West Chicago, IL that "changes lives one deadlift at a time". She is also the founder of The Confidence Project Podcast, which focuses on helping women achieve confidence through a no-nonsense, yet sustainable approach to diet and exercise, bridging the gap between learning how to love yourself while still being a badass. Christina has a fascinating background that you won't want to miss! Tune in to this episode to hear some incredibly inspirational stories, and solid, no-BS advice.   And if this episode resonates with you, be sure to leave us a review on iTunes and we will donate $1 to the charity of the month! Find Christina on: Facebook, Instagram The Confidence Project Christina's podcast episode 37: Life Lessons From The Baby Left On a Doorstep   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/017 Join the private Facebook Group, or check us out on Instagram. 

This episode is a little different than usual, and it's a little heavy. We decided to touch on the vulnerable stuff....the sensitive stuff...the really tricky stuff. Anxiety is completely misunderstood, and it's often not talked about for fear of shame or embarrassment. We touch on: What anxiety looks like and how it shows up differently in everyone Kate share some of her personal experiences with panic attacks Em talks about how to support loved ones experiencing anxiety Simple health changes that, in our experiences, have helped relieve some anxiety symptoms Overuse of the word "anxious" in situations that don't warrant it Shame around mental health If this episode resonated with you, be sure to leave us a review on iTunes and we will donate $1 to the charity of the month! Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com Full Show Notes: www.fitandnourishedmind.com/017 Join the private Facebook Group, or check us out on Instagram. 

Confidence is not a topic that people talk about often, and we think it should be. Success in all areas of life starts with confidence. But how to we build up our confidence? That's what we talk about in today's episode! We share lots of stories from our own experiences, and a few of them will give you a good laugh. Here are some of the topics we touch on: Importance of confidence Taking action and making mistakes Body language Social media Body confidence Teaching our first fitness classes Sex toys, thong bikinis, and cellulite Courage Public speaking You might not see how all these topics fit under the umbrella of confidence, but trust us, they do. Give this one a listen and make sure you leave us a review to tell us what you think! Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com   Full Show Notes: www.fitandnourishedmind.com/016

Do you exercise enough? What does "enough" even mean? On the flipside, how much is too much exercise? These are questions we get asked all the time and they definitely warranted a full episode, so episode 15 takes a deep dive into this topic. In this episode, we touch on how exercise frequency can play a role in fat loss and general health by affecting everything from sleep and stress, to hormones. We also mention some BIG no-nos to be wary of when determining how much you want to head to the gym, including some misunderstandings about soreness. January can be a tough month with New Year's resolutions and all the efforts to start exercising and dieting and getting healthy. It's especially tough if you live in a cold, dark city like we do. Break out of the bleakness and join us for this episode so you can learn the right way to exercise and start your year off on the right foot.   Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com   Full Show Notes: www.fitandnourishedmind.com/015      

We get real with our #RealTalkWithoutBorders today talking about our wardrobe malfunctions and our kitchen mishaps. If you didn't already understand our spacey, klutzy sides...you will after this. Then we get into it, and this episode is JUICY. We asked our Podcast Facebook group what they thought about alcohol, and how often they enjoy a drink or two (or ten). The amount of responses and comments that we got was remarkable, so we wanted to do an entire episode about it. We talk about the pros and cons of drinking, how it affects our health and fitness, and we sprinkle in lots of our personal experiences with alcohol over the years. Some topics covered: Binge and underage drinking Women and alcohol: from mommy memes to harsher criticism than male drinkers Social situations and "party friends" Effects on your mood, including different types of alcohol How to determine if alcohol is the right choice for YOUR lifestyle...and when it might not be. This episode is a must listen, for sure.  Join the conversation on Instagram or Facebook.     Find Em at www.emilygoughcoaching.com Find Kate at www.katehoerner.com   Full Show Notes: www.fitandnourishedmind.com/014    

As always, we start off with some #RealTalkWithoutBorders. Em talks about her not-so-wonderful kombucha surprise, and Kate updates everyone on Coogee's gut issues. This is a gem of an episode because it takes our all-time favorite and success-driven morning habits and compiles them into 8 basic strategies that you can implement right away. We talk about some specific tips for actually peeling yourself out of bed, and then we get into everything you want to be doing after that to set your day up for success. Show Notes: http://fitandnourishedmind.com/013

Given 2018 is right around the corner, we wanted to do a mini episode about New Year's resolutions. We talk about some of our failed resolutions from the past, and we explain why we don't make resolutions anymore...and why you probably shouldn't either. This episode is short and sweet, but it's a must-listen if you're considering making any big changes on January first. Show Notes: http://fitandnourishedmind.com/012

In our #RealTalkWithoutBorders segment today, we talk about their recent motivation and productivity blocks and how they deal with them. We're talkin' all things Keto today, because god knows it's the talk of the century. Here are some of the main points we touch on: -What is the Keto diet? -How to get into ketosis -Pros and cons of keto -Carb-timing -Intermittent fasting -Is it right for you? Been wondering if you should try keto? Definitely give this one a listen. Show Notes: http://fitandnourishedmind.com/011

As always, we start with some #RealTalkWithoutBorders…Em shares some behind-the-scenes podcasting struggles, and Kate talks about her self-care step counts. Then we dive right in…How the heck do you get the people in your life to be healthy with you? We are well-aware that it’s mighty hard to be a healthy lifestyler when the people around you don’t have the same goals. So today, we talk about how we’ve handled this issue by sharing some personal stories and tips that have helped us get our partners and families on board with healthy eating, exercise, and overall better living. If you’re trying to get healthy and struggle with getting support from the people around you, this episode is for you. Show Notes: http://fitandnourishedmind.com/010

In our #RealTalkWithoutBorders segment today, Em shares her Christmas decoration mishaps, and Kate talks about what a "night out" looks like for her and Joe. Then we get into what everyone seems to be saying nowadays...That they're "too busy". We talk about what it means to be busy versus be productive, and we share some tips for how to prioritize our to-do lists in a way that actually works. Busy is a decision….it is shorthand for 'not important enough.'  - Debbie Millman, in the book/podcast Tribe of Mentors by Tim Ferris. Show Notes: http://fitandnourishedmind.com/009

Starting with some #RealTalkWithoutBorders, Em talks about sleeping while driving (jk…kind of), and Kate mentions her borderline unhealthy Brussels sprouts obsession. We then get into some interesting feedback from a poll we took in our Facebook group about long-duration cardio. We talk about the idea of running as punishment, why long-duration calorie burn can work against you, how weights can make the difference in fat loss, and so much more! Show Notes: http://fitandnourishedmind.com/008

If you get squirmy talking about poop, this episode is NOT for you. We're diving straight into the dirty truths about digestion, and start talking about what exactly digestion is from the moment we smell food to the very end of the process aka poop. Then we chat about what poor digestion can look like, and what sorts of symptoms manifest from our gut issues. Plus, we give some tips for how to fix things up and improve the efficiency and effectiveness of your digestive system. Show Notes: http://fitandnourishedmind.com/007

Em and Kate are diving into talking about something that’s EVERYWHERE that doesn’t get much attention. FOOD SHAME. We talk about what it is and the deeper problems behind it. We share some personal stories (per usual) about our judgments at the grocery store, our experiences at work and at parties, and some of the best ways we have found to deal with food shame. Moreover, we’re challenging you to redefine your relationship with food. Show Notes: http://fitandnourishedmind.com/006

In our #RealTalkWithoutBorders segment today, we get real talking about Em’s cupcake indulgences and Kate’s post-wedding aches and pains. Then, in this episode, we talk all about our BEST tips for healthy and happy throughout the holidays. Make sure you listen to this one before you head out for your next holiday party or dinner. We dive into whether to fast or snack before a big meal, staying active, handling the dessert table without the stress and what your plate of food should look like.  Show Notes: http://fitandnourishedmind.com/005

Oooo controversy! First, we start off with our #RealTalkWithoutBorders segment. Kate explains a big scare during her spinning class, and Em talks about her disastrous commute. In this episode, we talk all about protein powders and supplements. This one is JUICY because Em & Kate do NOT agree on the use of protein powders. We have a little back-and-forth on the subject, each sharing our own opinions on the types, uses, side effects, and safety of protein powders so that you can decide for yourself if they fit your lifestyle. Show Notes: http://fitandnourishedmind.com/004

We begin with our NEW segment called #RealTalkWithoutBorders, where we get into some of our real life, everyday personal experiences and struggles. Kate talks about being sick and teaching group fitness (not a good combo), and Em opens up about skipping the gym and eating doughnuts. In this episode, we touch on one of the most controversial fitness trends in the past few years…Crossfit. Working in the industry, we hear wide-ranging opinions and critiques about Crossfit, but we wanted to share our own experiences with the sport and give you all a little of the good, the bad, and the ugly. Join us for a little controversy, a few personal stories, and our conclusions about Crossfit and all that comes with it. Show Notes: http://fitandnourishedmind.com/003

In this episode, we get a little personal. Everyone has a story when it comes to health and fitness, whether it’s a disease, a health condition, a chronic illness, or an injury.  But not everyone has found a way to work through the mental and physical battles associated with their health issues. So, we’re going to share the biggest tips for what has helped us and our best advice on working through a health scare. You'll hear Kate’s story: the ER experience, the scary months afterwards, and dealing with the residual effects of Lyme.  And Em’s story: the negative effects of birth control, post-pill amenorrhea, and working hard to fix hormonal health. Show Notes: http://fitandnourishedmind.com/002

We started this podcast to share our insights and personal stories related to all things nutrition, fitness, and mindset. We are passionate about helping people create a sustainable, healthy lifestyle, and we found that one of the best ways to do that is to share our journeys. In this episode, we jump right into things by discussing some BIG topics, including meal plans, intuitive eating, food tracking, diets, and breaking down what mindful eating and exercise means.   Show Notes: http://fitandnourishedmind.com/001