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    

Fit & Nourished Mind with Emily Gough and Kate Hoerner

046 - The One From Canada

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

045 - Minimalism - The Key to Living a Simple 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 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

044 - Reset Your Money Mindset

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

043 - Introvert vs. Extrovert: Managing to Play to Your Strengths

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

042 - Growth Mindset: Learning to Challenge Your Own Beliefs

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

041 - Life Hacks: Easy Habits to Simplify Healthy Living

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

040 - Social Media Boundaries: To Share or Not to Share?

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

039 - What You Want to Know About Calorie Counting

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

038 - Getting Personal: Life-long Habits and Self-Awareness

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

037 - 6 Myths About Fitness and Fat Loss

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

036 - Stop "Shoulding" All Over Yourself

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

035 - Thong Bikinis, Birthmarks, and Body Image

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

034 - Being Fit, Being a Mom, and Finding Your Purpose with Judy Arazoza

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

033 - Our Review of the 21 Day Sugar Detox

  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  

032 - Knowing Yourself, Character Traits, and Personality Tests

Kate Hoerner and Emily Gough are two curious health nuts who work every day to uncover the surprising misconceptions and secrets of the health and fitness world. Kate is a personal trainer and nutrition coach, and Em is a holistic nutritionist with a fitness background. Together they have a no holds barred approach to everything nutrition, fitness, living life to the fullest and everything in between. Their goal is to share what they learn in order to help you cultivate strength and balance for a perfectly imperfect healthy lifestyle. Sharing personal experiences and learned knowledge, Em and Kate will have you feeling like you are hanging with your favourite girlfriends every single week.

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Fit & Nourished Mind with Emily Gough and Kate Hoerner

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