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!  

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 issue

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'

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

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... -

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 t

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 decep

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.co

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". I

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 Scho

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 q

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 sug

  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 deve

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 Podc

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 N

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

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!