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PODCAST

Nourishing Nuggets

Empowering you to thrive with your habits and routines so you can live the intentional and joyful life you crave! Nourish your whole self...body, mind, and soul...with weekly tips, life and mindset coaching, and inspiration!

health & fitness nutrition

All Episodes

08:32

Ep 66: 3 things to improve your mindset TODAY!

Nourishing Nuggets ·

2023/07/24

Today is the third episode of our series on things you can do to grow in each Nourished and Free pillar TODAY. My goal with these episodes is to leave you with tangible action steps to help improve your nutrition, fitness, mindset, and habits and routines immediately after you finish listening! In this episode, we are talking about 3 things you can do today to help improve your mindset. The state of your mindset determines your overall success with any health and growth journey, and I hope you

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07:15

Ep 65: 3 things to help with your fitness TODAY!

Nourishing Nuggets ·

2023/07/20

We are starting a new series giving you tangible action steps to take in each area of the Nourished and Free method, from nutrition, to fitness, to mindset, and ending with habits + routines! Today we are talking about 3 things you can do today to help you get into a good consistent workout routine! These mindset shifts regarding working out, weight loss, and the many benefits of moving your body will help you start committing to a workout routine and reap all the benefits! Hope you enjoy! If

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07:19

Ep 64: 3 things to help with your nutrition TODAY!

Nourishing Nuggets ·

2023/07/17

We are starting a new series giving you tangible action steps to take in each area of the Nourished and Free method, from nutrition, to fitness, to mindset, and ending with habits + routines! Today we are talking about 3 things you can do today to make nourishing food choices! I hope you enjoy and get a lot out of this episode and are inspired to take action! If you want to dig deeper into these concepts, be sure to scroll down and purchase the Nourished and Free course! This 4 week course digs

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07:40

Ep 63: the whys and hows behind journaling

Nourishing Nuggets ·

2023/07/13

This episode goes into the practice of journaling and the whys and hows behind why I have been journaling for most of my life! We'll chat about why journaling is so beneficial for our mental health and different methods to help you get started! As usual, if you want to dig deeper into these concepts, be sure to scroll down and book a 1:1 call with me! We can get personal, set action steps, and help you get closer to your goals together! Helpful links! Book a one-time strategy session with me

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06:53

Ep 62: if you feel jealous or impatient, listen to this!

Nourishing Nuggets ·

2023/07/10

This episode goes deep into comparison, jealousy, and the work and intention it actually takes to reach your goals. We chat about an analogy I heard years ago which really drilled home the concept of stewardship and caring for our bodies, minds, and souls in a healthy and freeing way. I hope you take this dose of tough love with grace, because I am all about being honest with you while also giving you the tools to grow and empower yourself on this journey! If you want to dig deeper into these

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07:40

Ep 61: things I’ve learned as a mom

Nourishing Nuggets ·

2023/07/06

Today, we're chatting about the things I have learned (and am still working on!) since becoming a mom. We are talking about setting the tone for your home, being proactive with your time, and so much more! We're chatting very candidly and casually today, and I hope this episode inspires you to continue to grow in whatever role and journey you are on! Helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart

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07:22

Ep 60: why perfection isn’t helping you

Nourishing Nuggets ·

2023/07/03

This episode is on a highly-requested topic, all about perfection and why it may be holding you back from your goals. Some of us grew up thinking perfectionism was a great trait to have, but as I've grown older and wiser (lol), I've realized that my perfectionistic tendencies actually sabotaged my progress in so many areas of my life, including my health! This episode will outline 3 ways I've been working through overcoming perfection, and I hope they help you too! If you want to dig deeper

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08:55

Ep 59: 3 reasons why you lack consistency

Nourishing Nuggets ·

2023/06/29

There is a mindset behind consistency, and after over 8 years of coaching women and working with so many on their health and mindset goals, I've boiled it down to three main reasons you may be lacking consistency in your life. Consistency is simple sticking to a habit or intention long enough to see results, but so many of us give up before the good part! We'll be chatting about why that is and strategies to help you get more consistent today! And like I mentioned in the episode, if you want to

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07:36

Ep 58: how working on my brain health blessed my family

Nourishing Nuggets ·

2023/06/26

Today's episode is my personal story of hitting rock bottom as a new mom and knowing I needed to focus on my brain and mind, more than just the number on the scale. I'm sharing how working on my own brain health and being able to manage symptoms of anxiety and depression helped me show up better for my family and turned out to be a true blessing for all of us! And like I mentioned in the episode, if you want to start taking your brain and mindset more seriously, book a one time strategy call with

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06:34

Ep 57: what’s it worth to you?

Nourishing Nuggets ·

2023/06/22

We're back with another tough-love episode that is heavy on the love, because as always, I'm rooting for you to reach your goals! Today we are talking about what is "worth it" to you, and how eating and taking care of our health for our future self is SUCH a powerful mindset to be in. Sometimes we make choices in the moment that end up not being worth the consequences. Once we get clear on what is "worth it" to us in the context of still reaching our goals, we will have so much more consistency

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08:17

Ep 56: 3 ways I’m currently managing my stress

Nourishing Nuggets ·

2023/06/19

Today we are chatting about 3 ways I'm currently managing my stress in a season with littles at home, having a business, and all the other things my family is involved in. Life can be stressful, but how we respond to it and manage our time and energy can be huge tools to help us thrive vs. barely survive! I hope you find this episode helpful and applicable to whatever season of life you find yourself in! Helpful links! Book a one-time strategy session with me HERE Check out the Nourished and

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07:02

Ep 55: why fiber is so important!

Nourishing Nuggets ·

2023/06/15

Fiber does more for us than just keep us regular! Today, we are diving deep into the fiber topic, discussing the different types, why they are beneficial, and how to incorporate them into your diet! Hope this episode is informative! And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and book a session with me, or even apply for higher-level 1:1 coaching to start implementing these tools and making changes in your life

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06:36

Ep 54: stop talking yourself out of it!

Nourishing Nuggets ·

2023/06/12

Today's episode is a bit of tough love and a whole lotta truth. Most of us know the feeling of talking ourselves out of our goals and the habits we desire, constantly "falling off track" and self-sabotaging our progress. But how would things change if we used that same effort to talk ourselves INTO the follow through and staying consistent. This episode digs deep into this mindset shift and I hope it blesses you today! And as always, if you want to take this information a step further and start

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06:50

Ep 53: food is NOT just a scale-mover

Nourishing Nuggets ·

2023/06/08

Today we are talking about how to STOP viewing food as just a mechanism for the scale to go up or down. Food is so much more than the calories we get from it, and I really encourage us all to start looking at food as a powerful tool for how to feel better and to nourish our body, mind, and soul with! Hope you enjoy this episode! And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and book a session with me, or even

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07:49

Ep 52: the vicious cycle of emotional eating

Nourishing Nuggets ·

2023/06/05

Today we are talking about the cycle of stress and emotional eating that so many of us find ourselves in. If you struggle with feeling anxiety or stress, turning to food for comfort, and then wondering why you feel even worse, making you turn back to food...you may gain some insight from this episode! And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and book a session with me, or even apply for higher-level 1:1

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07:08

Ep 51: 4 nutrient-dense foods to add to your day!

Nourishing Nuggets ·

2023/06/01

Today we are going to talk about 4 foods/food groups to start adding to your plate and to your day! We are all about addition-nutrition here at Nourished and Free, and I really want all my listeners to take this approach when you are eating for your body, mind, and soul. Even if you want to be more intentional with your nutrition, starting with the addition of these foods will already help you start feeling better before you even start cutting things out of your life! Hope you enjoy! Other

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07:43

Ep 50: how to eat carbs and still reach your goals

Nourishing Nuggets ·

2023/05/29

Welcome to the 50th episode! And today we are chatting all about carbs, how to incorporate them into a brain-healthy lifestyle that will still help you reach your mental and physical health goals! The foods we eat and the way we eat them can really dictate how we feel, so we are going to go through some practical ways today to build meals (including carbs!) in a way that still will help you reach your goals! RESEARCH CALLS! Like I mentioned in the episode, I am still conducting FREE research

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09:27

Ep 49: 3 ways to improve your gut health, and why it...

Nourishing Nuggets ·

2023/05/25

Have you heard the saying that your gut is your second brain? Well, it's true! In today's episode we are going to talk about the power of your gut, how much it actually impacts your health, and 3 ways you can improve your gut health today! Hope you enjoy! RESEARCH CALLS! Like I mentioned in the episode, I am still conducting FREE research calls as I work on something new and exciting. I am looking to interview women who struggle with anxiety and/or depression and who are interested in learning

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08:19

Ep 48: comfort foods vs. emotional eating

Nourishing Nuggets ·

2023/05/22

In today's episode, we are going over the differences between comfort foods and emotional eating, and here's a spoiler, it's mostly about your mindset and attitude towards what you are eating! We go over when it's mindful to enjoy a comfort food vs. when we cross into chaotic eating mode and it can actually make us feel worse. We will also dig into the mental health components of using food to soothe ourselves. I hope this episode is helpful for you, and be sure to share with a friend if it

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06:22

Ep 47: a simple hack to boost your mood TODAY

Nourishing Nuggets ·

2023/05/18

Today's episode is all about a simple hack you can use to boost your mood and mental health. Yes, we are chatting about protein again, because it is such an important macronutrient, not only to keep us full and satisfied, but also to support our mental health and the production of feel-good neurotransmitters. This episode talks about ways to include protein in your day to day life to make sure you are supporting your brain health...hope you enjoy! RESEARCH CALLS! Like I mentioned in the episode, I

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