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

1. More sweat = more fat burned
2. Cardio is the key to fat loss
3. Women can get bulky from lifting heavy
4. Mornings are the best time to work out
5. You should go to the gym every day for an hour
6. 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