Fit & Nourished Mind With Emily Gough And Kate Hoerner

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

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

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

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

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 E

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.k

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

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