Fit & Nourished Mind with Emily Gough and Kate Hoerner
47 episodes - English - Latest episode: almost 6 years ago - ★★★★★ - 23 ratingsKate 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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Episodes
046 - The One From Canada
June 26, 2018 04:30 - 44 minutes - 61.2 MBKate 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
046 - The One From Canada
June 26, 2018 04:30 - 44 minutes - 61.2 MBKate 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
045 - Minimalism - The Key to Living a Simple Life
June 19, 2018 04:30 - 24 minutes - 33.9 MBMinimalism 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 nothin...
044 - Reset Your Money Mindset
June 12, 2018 04:30 - 30 minutes - 41.5 MBHave 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 m...
043 - Introvert vs. Extrovert: Managing to Play to Your Strengths
June 05, 2018 04:30 - 22 minutes - 31.1 MBAre 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...
042 - Growth Mindset: Learning to Challenge Your Own Beliefs
May 29, 2018 04:30 - 25 minutes - 35.7 MBThis 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 oth...
041 - Life Hacks: Easy Habits to Simplify Healthy Living
May 22, 2018 04:30 - 30 minutes - 42.5 MBAccording 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 cal...
040 - Social Media Boundaries: To Share or Not to Share?
May 15, 2018 04:30 - 26 minutes - 35.9 MBWhether 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 obsess...
039 - What You Want to Know About Calorie Counting
May 08, 2018 04:30 - 26 minutes - 36.4 MBCalories 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 ...
038 - Getting Personal: Life-long Habits and Self-Awareness
May 01, 2018 04:30 - 25 minutes - 35.2 MBNow 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...
037 - 6 Myths About Fitness and Fat Loss
April 24, 2018 04:30 - 29 minutes - 40.5 MB6 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 hormo...
036 - Stop "Shoulding" All Over Yourself
April 17, 2018 04:30 - 28 minutes - 39.3 MBIn 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. ...
035 - Thong Bikinis, Birthmarks, and Body Image
April 10, 2018 04:30 - 27 minutes - 37.3 MBNot 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 ...
034 - Being Fit, Being a Mom, and Finding Your Purpose with Judy Arazoza
April 05, 2018 04:30 - 40 minutes - 55.7 MBThis 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 ...
033 - Our Review of the 21 Day Sugar Detox
April 03, 2018 04:30 - 39 minutes - 54 MBWe 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,...
032 - Knowing Yourself, Character Traits, and Personality Tests
March 27, 2018 04:30 - 31 minutes - 43.3 MBHave 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 rea...
031 - The Mind-Body Connection with Andrea Claassen
March 22, 2018 04:30 - 46 minutes - 64.3 MBEver 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 descri...
030 - The Inside Scoop on Nutrition and Fitness Certifications
March 20, 2018 04:30 - 37 minutes - 51.6 MBWhether 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...
029 - Pulling Back the Curtain on Entrepreneurship with Caroline Winn
March 15, 2018 04:30 - 26 minutes - 35.8 MBEver 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 ...
028 - It's Flu Season! Use These Tips to Stay Healthy
March 13, 2018 04:30 - 32 minutes - 44 MBFlu 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? ...
027 - Drop Fitness Overwhelm and Build a Booty with Cari Li
March 08, 2018 05:30 - 35 minutes - 48.1 MBOur 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 c...
026 - "Must Be Nice" - When Insecurity Surfaces
March 06, 2018 05:30 - 20 minutes - 27.5 MBHave 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 ...
025 - Perfectionism, Self Trust, and When Life and Nutrition Meet with Lisa Carpenter
March 01, 2018 05:30 - 52 minutes - 72.1 MBIn 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...
024 - How to Build Your Girl Tribe
February 27, 2018 05:30 - 29 minutes - 40.9 MBWe 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 fri...
023 - Periods and Female Hormonal Health with Veronica McNelis
February 22, 2018 05:30 - 45 minutes - 62.1 MBEVEYRONE 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...
022 - 8 Reasons NOT to Work Out
February 20, 2018 05:30 - 27 minutes - 37.2 MBNot 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.kat...
021 - Self-Care, Depression, and Digital Detox with Brittany Lillegard
February 15, 2018 05:30 - 45 minutes - 62.6 MBYou 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 w...
020 - Improving Digestion Without Changing Your Diet
February 13, 2018 05:30 - 27 minutes - 38.1 MBDid 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 ...
019 - Cravings, Emotions and Hormonal Imbalances
February 06, 2018 05:30 - 35 minutes - 48.4 MBCravings 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. ...
018 - Confidence and Life Lessons on Being a Badass with Christina Montalvo
February 01, 2018 05:30 - 46 minutes - 63.7 MBWe 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 yo...
017 - Dealing with Anxiety, Panic Attacks and Mental Health
January 30, 2018 05:30 - 31 minutes - 43.7 MBThis 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...
016 - Cultivating Confidence
January 23, 2018 05:30 - 34 minutes - 46.7 MBConfidence 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...
015 - Exercise Frequency: How Much is Too Much?
January 16, 2018 05:30 - 27 minutes - 38.1 MBDo 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 he...
014 - Alcohol and the Effects on Fat Loss, Health and Life
January 09, 2018 05:30 - 43 minutes - 60 MBWe 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 ...
013 - 8 Habits to Conquer Your Morning
January 02, 2018 05:30 - 31 minutes - 42.6 MBAs 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 d...
012 - Why New Years Resolutions Don't Work
December 28, 2017 05:30 - 11 minutes - 15.3 MBGiven 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
011 - The Keto Diet
December 26, 2017 05:30 - 29 minutes - 41 MBIn 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...
010 - Get Your Family On Board With a Healthy Lifestyle
December 19, 2017 05:30 - 26 minutes - 35.8 MBAs 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...
009 - Busy Is A Decision
December 12, 2017 05:30 - 28 minutes - 39 MBIn 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/p...
008 - Marathons, Spinning and Fat Loss
December 05, 2017 05:30 - 28 minutes - 39 MBStarting 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.co...
007 - Poop, Squatty Potties and Elimination Diets
November 28, 2017 05:30 - 30 minutes - 41.3 MBIf 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:...
006 - Shame Around Food and Redefining the Way You Eat
November 18, 2017 22:17 - 28 minutes - 39.5 MBEm and Kate are diving into talking about something that’s EVERYWHERE that doesn’t get much attention. FOOD SHAME. We talk about what it is and the deeper problems behind it. We share some personal stories (per usual) about our judgments at the grocery store, our experiences at work and at parties, and some of the best ways we have found to deal with food shame. Moreover, we’re challenging you to redefine your relationship with food. Show Notes: http://fitandnourishedmind.com/006
005 - Staying Healthy in the Midst of the Holiday Season
November 18, 2017 22:07 - 28 minutes - 38.9 MBIn our #RealTalkWithoutBorders segment today, we get real talking about Em’s cupcake indulgences and Kate’s post-wedding aches and pains. Then, in this episode, we talk all about our BEST tips for healthy and happy throughout the holidays. Make sure you listen to this one before you head out for your next holiday party or dinner. We dive into whether to fast or snack before a big meal, staying active, handling the dessert table without the stress and what your plate of food should look lik...
004 - What You Need to Know About Protein Powders and Supplements
November 18, 2017 21:54 - 39 minutes - 54.7 MBOooo controversy! First, we start off with our #RealTalkWithoutBorders segment. Kate explains a big scare during her spinning class, and Em talks about her disastrous commute. In this episode, we talk all about protein powders and supplements. This one is JUICY because Em & Kate do NOT agree on the use of protein powders. We have a little back-and-forth on the subject, each sharing our own opinions on the types, uses, side effects, and safety of protein powders so that you can decide for...
003 - Crossfit: The Benefits, and Dangers and Everything in Between
November 18, 2017 21:45 - 28 minutes - 39.4 MBWe begin with our NEW segment called #RealTalkWithoutBorders, where we get into some of our real life, everyday personal experiences and struggles. Kate talks about being sick and teaching group fitness (not a good combo), and Em opens up about skipping the gym and eating doughnuts. In this episode, we touch on one of the most controversial fitness trends in the past few years…Crossfit. Working in the industry, we hear wide-ranging opinions and critiques about Crossfit, but we wanted to ...
002 - Getting Personal: Working Through Lyme Disease and Post-Birth Control Pill Hormonal Imbalances
November 18, 2017 21:36 - 30 minutes - 41.7 MBIn this episode, we get a little personal. Everyone has a story when it comes to health and fitness, whether it’s a disease, a health condition, a chronic illness, or an injury. But not everyone has found a way to work through the mental and physical battles associated with their health issues. So, we’re going to share the biggest tips for what has helped us and our best advice on working through a health scare. You'll hear Kate’s story: the ER experience, the scary months afterwards, a...
001: Meet Em and Kate
November 15, 2017 03:29 - 27 minutes - 37.4 MBWe started this podcast to share our insights and personal stories related to all things nutrition, fitness, and mindset. We are passionate about helping people create a sustainable, healthy lifestyle, and we found that one of the best ways to do that is to share our journeys. In this episode, we jump right into things by discussing some BIG topics, including meal plans, intuitive eating, food tracking, diets, and breaking down what mindful eating and exercise means. Show Notes: http...