In this special season finale, Coach Jo and Coach Kim reflect on an incredible first season, expressing deep gratitude to their listeners for their engagement and support. From day one, their mission has been to create a space for raw, unfiltered conversations about health, nutrition, and fitness—without the guilt and shame often found in the industry. They’ve tackled everything from metabolism and stress to hormones and toxic diet culture, empowering listeners to take control of their long-term health with knowledge, not quick fixes.

As they wrap up the season, the hosts explore The Metabolic Blueprint, a program they designed to create long-term success through personalized habits and sustainable strategies. They also announce a brief hiatus in the podcast to focus on personal commitments and future plans. Listeners are encouraged to stay connected via social media and their gym, Iron Lab Lacombe. If you’re ready to ditch the diet cycle and find a healthier, more balanced approach, now is the perfect time to explore personalized coaching (in-person or virtual), the Metabolic Blueprint, and start building habits that truly serve you.

Resources discussed in this episode:

• The Metabolic Blueprint

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Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint

In this episode, Coach Jo and Coach Kim ask the million dollar question: why do we eat like college students or unsupervised thirteen-year-olds? They tackle the issue of real food versus processed food and the easy fast food companies have created for our busy lives that do not help our bodies. Why do we reach for chips instead of chicken? And how do we start eating like grown ups? Coach Jo and Coach Kim get real about what’s in snack food, the allure of sugar, and why protein needs our full attention.

Their conversation highlights the realities of our busy lives, where we just can’t find time and energy to make real food, how convenience food is chemically designed to draw us in but never satisfy, and the hard truth about cooking like a grown up. Coach Jo and Coach Kim talk about feeling a dopamine rush versus satiety, sugar cravings versus real energy, and how to think about food purchasing and planning strategically. And they talk about taste! It has to taste good. How do we accomplish that? Discipline, willpower, and listening to Coach Jo and Coach Kim walk us through eating like grown ups. 

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Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint

In this episode, Coach Jo and Coach Kim dive into the power of morning routines and how they impact productivity, well-being, and overall success. Each coach shares their personal struggles to create and maintain a morning routine and share strategies for how to make their mornings successful. This includes prepping the night before, not hitting the snooze button, skipping the doom scroll, and eating a healthy breakfast. They discuss how small habits—like drinking water first thing in the morning and planning the night before—can make a big difference in energy levels and focus throughout the day.

The conversation highlights key strategies for building a sustainable morning routine, including reducing decision fatigue, prioritizing protein-rich breakfasts, and avoiding common sabotagers like social media and an unorganized start to the day. Coach Jo and Coach Kim also explore how nighttime habits influence mornings and offer practical tips to create a routine that is both effective and flexible when life gets in the way. Tune in for actionable steps to transform your mornings and set yourself up for success!

Resources discussed in this episode:

• Mel Robbins - The 5 Second Rule

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Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint

In this episode, Coach Jo and Coach Kim explore the critical topic of toxic load, which is accumulation of harmful substances in our bodies that can lead to inflammation, chronic illness, and many other health issues. They break down which kinds of substances are leading to these issues, what your body might be telling you about your toxic load, and how to reduce your exposure through small but powerful changes in your daily life. 

One of the main focuses is how the body naturally detoxifies through four main pathways: urine, feces, sweat, and breath. The coaches share their personal struggles with inflammation and autoimmune conditions, illustrating how toxic load affects everyone differently. They identify the top ten toxic offenders—including everything from the typical villains like processed foods to more subtle ones, like scents and chronic stress—and offer actionable steps to reduce exposure without becoming overwhelmed. The episode emphasizes that while we can't eliminate all toxins, we can make informed choices to support our body's natural detoxification processes.

From choosing organic produce to improving air quality and managing stress, they pinpoint some of the worst contributors and share how their own personal experiences with limiting toxins has changed their families’ lives and health. They acknowledge the challenges of implementing changes while maintaining that small, consistent adjustments can lead to significant improvements in overall health and wellbeing.

Resources discussed in this episode:

• Environmental Working Group (EWG) Dirty Dozen List
• EWG Product Verification Seal
• St. Francis Herb Farm Canadian Bitters

Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint

In this episode, Coach Jo and Coach Kim dive into the profound importance of balancing Yin (feminine) and Yang (masculine) energies in health, fitness, and life. They explore how these complementary forces shape their personal and professional experiences, emphasizing the need to harmonize rest and activity. From the pitfalls of overly Yang-focused fitness trends like 75 Hard to the transformative power of embracing Yin energy, the coaches share candid insights and examples from their journeys. 

Coach Jo and Coach Kim encourage listeners to engage in self-awareness, blending strength training, cardio, and flexibility into routines and planning intentional self-care to avoid burnout. Food and nutrition also get a spotlight, as they encourage listeners to strike a balance between structured eating and mindful indulgence, letting go of many diet myths we’ve learned over the decades.

Listeners will gain practical tips on incorporating Yin and Yang into daily life, from scheduling Yin activities to tuning into their unique energy needs. The conversation highlights the challenges of achieving balance in a high-intensity gym culture and offers actionable advice for maintaining harmony across life stages. Tune in for real, raw insights into aligning your energies and reclaiming your well-being—and don’t forget to share your thoughts, subscribe, and explore personalized coaching opportunities with Jo and Kim!

Resources discussed in this episode:

• Yin and yang - Wikipedia

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Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint

In this episode of The Iron Lab Podcast, Coaches Jo and Kim take a deep dive into the intricate world of hormone health by answering questions from their coaching program members. They discuss how hormones, including the over 50 types found in the human body, play critical roles in everything from energy and mood to metabolism and reproductive health. Listeners will learn about the distinct hormonal differences between men and women, the hierarchy of hormones, and how lifestyle factors such as sleep, stress, and nutrition directly impact hormone balance.

The conversation also explores the nuances of Hormone Replacement Therapy (HRT) and strategies for navigating perimenopause and menopause. Coach Jo shares valuable information and actionable tips on tracking menstrual cycles and adjusting nutrition and exercise during the four phases of the cycle to better manage hormone fluctuations. They highlight the importance of small, sustainable lifestyle changes, like improving sleep and eating whole, nutrient-rich foods, to support overall health and vitality.

Whether you're managing the challenges of PCOS, addressing chronic pain during perimenopause, or seeking to optimize testosterone levels, this episode gives you practical insights and actionable advice to advocate for your health. Coaches Jo and Kim also share personal stories and emphasize the importance of seeking professional guidance from doctors and practitioners for personalized treatment. Tune in to take charge of your hormones and discover how to create lasting health and strength!

Resources discussed in this episode:

• Dr. Rob Kominariak
• TrainwithJoan 

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Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint

Get ready to enter the new year with confidence. In this episode, Coach Jo and Coach Kim discuss setting realistic and meaningful goals for 2025, focusing on sustainability, self-care, and consistency rather than extreme resolutions. Each coach reflects on 2024, celebrating wins like maintaining training routines, setting boundaries, and managing personal relationships, while acknowledging challenges, such as burnout, managing tough times, and accepting changing bodies. 

The coaches share helpful insights on how to reach your goals and feel amazing in 2025, from tracking self-care metrics to building muscle for overall health to reframing experiences to find joy even during busy schedules. They emphasize the importance of setting clear goals, creating space to reflect, and staying aligned with personal values.

Looking ahead, the coaches encourage listeners to focus on feeling strong, connected, and aligned three months from now. They stress planning for busy seasons, prioritizing habits that support physical and mental well-being, and staying present in relationships. With a balance of self-awareness and self-compassion, Coach Jo and Coach Kim inspire listeners to reflect on their own desires, set achievable goals, and create a roadmap for success in 2025.

Resources discussed in this episode:

• Ep. 137 Dr. Stacy Sims on Gabbey Reese Podcast

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Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint

In this episode of the Iron Lab Podcast, Coaches Jo and Kim share practical strategies for navigating the holiday season while staying true to health and wellness goals. They dive into the importance of setting intentions, planning ahead, and making conscious decisions about indulgences. Key tips include prioritizing protein at meals, opting for smaller portions, and engaging in family activities like walks to stay active. 

The coaches also highlight the significance of balancing movement with rest and recharge days, ensuring both mental and physical well-being during this festive but often overwhelming season. The discussion goes deeper into managing stress, emotional triggers, and family dynamics. Joe and Kim emphasize the power of self-awareness, maintaining personal boundaries, and reframing indulgences to align with individual health goals. 

Listeners are encouraged to decide on their “non-negotiables” for the holidays and create a plan to stick to them. With actionable advice and relatable anecdotes, this episode serves as a guide to enjoying the holidays mindfully and maintaining balance without sacrificing joy or progress.

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Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint

In this episode of The Iron Lab Podcast, Coach Jo and Coach Kim dive into the art of balancing the time to push through and the time to pause in your fitness journey. They discuss how to recognize when to power through a workout and when rest is essential for long-term progress. By listening to your body’s signals—like mood changes, fatigue, or pain—you can make informed decisions that enhance recovery and prevent burnout. 

The coaches also explore strategies to break through plateaus, including various training routines and incorporating new methods, such as changing your tempo, adjusting your weight, and mixing up your reps to match. Throughout the episode, they remind listeners that life is a marathon, not a sprint, and sustainable progress requires balance.

The episode is packed with practical advice, from starting workouts with minimal effort to prioritizing sleep as a recovery tool. Jo and Kim encourage listeners to incorporate flexibility in their training plans and emphasize self-awareness as a key to making smart fitness decisions. Whether you’re navigating a busy schedule, battling decision fatigue, or aiming to build consistency, this conversation offers actionable tips and motivation to achieve your fitness goals while respecting your body’s needs.

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Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint

In this episode, Coach Jo and Coach Kim chat about how consistency and discipline can make a real difference in personal growth and training. They emphasize the concept of “B minus work,” where the focus is on making progress without aiming for perfection. Coach Jo shares how she adjusted her workouts to avoid burnout, choosing quality over quantity. They highlight the importance of self-accountability and adaptability, comparing it to a sailor navigating ever-changing seas. They also introduce the “30 by 30 strategy,” encouraging listeners to commit 30 minutes a day for 30 days to a new habit. Coaches Jo and Kim remind us that real growth comes from steady, ongoing effort and that setbacks are just stepping stones along the way.

The coaches also dive into the mental side of staying consistent, talking about the role of self-compassion and resilience when sticking to new habits. They invite listeners to look back on past challenges to uncover valuable lessons for the future. Coach Jo and Coach Kim share their insights on embracing imperfections, keeping a growth mindset, and building healthy habits that suit each stage of life. The Coaches encourage listeners to try the 30 by 30 strategy, practicing self-kindness and seeing discipline as a path to greater freedom in fitness and beyond.

Resources discussed in this episode:

• “Discipline Equals Freedom” by Jocko Willink

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Contact Joely Churchill and Kim Berube | Iron Lab: 

• Website: IronLabLacombe.com
• Instagram: Iron.Lab.Lacombe
• Facebook: IronLabLacombe
• Coach Jo Instagram: @CoachJoChurch
• Coach Kim Instagram: @CoachKimBerube
• Course: Metabolic Blueprint