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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

06:17

Ep 86: deposits vs. withdrawals aka a mindset wake-up...

Nourishing Nuggets ·

2023/10/02

Today may be another tough-love episode, but it's also one that I needed to hear, and I hope you will get a lot out of it too! We're chatting all about starting your new years resolutions now, why we keep putting off progress, and having a mindset focused on your daily and consistent habits over time that will get you to your results! I hope you enjoy and take so many nuggets out of this one! And be sure to scroll down and get all the info on the membership so you can get a head start on your

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10:03

Ep 85: why balanced meals are the key

Nourishing Nuggets ·

2023/09/28

Today, we're chatting about why building a Nourished and Free plate (aka learning how to balance your plate) can help you make consistent and nourishing choices for your health. When we understand the science behind this nutrition strategy, we will feel more empowered when meal planning and choosing the foods we are putting into our body, because we will approach our health with more intention! Hope you enjoy this episode! BECOME A MEMBER TODAY! Especially this time of year, this community

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06:35

Ep 84: it’s OKAY to want to be well

Nourishing Nuggets ·

2023/09/25

Today, we are chatting about my pet peeve: why the wellness industry has gotten such a bad reputation. Have you ever gotten teased or put down for wanting to make a healthy choice, ordering a salad, or prioritizing your growth? I have, and I don't know why. This episode will hopefully revitalize your commitment to your goals so you can be confident in the choices you want to make! Let's normalize being well, stewarding our health well, and showing up for the important areas of our lives! And one

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06:43

Ep 83: how to boost your confidence today!

Nourishing Nuggets ·

2023/09/21

Today we are chatting about confidence, self-efficacy, and how to boost your trust in yourself that you will actually follow through on the goals that you have! We can get so frustrated sometimes and start shaming ourselves when we don't do what we say we want to do, but one of the biggest ways to boost your confidence is through the power of self-efficacy, which I explain in the episode! I hope you enjoy and get a ton out of this one! And if you need some more support or want to see if Nourished

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08:41

Ep 82: questions to challenge your perfectionism

Nourishing Nuggets ·

2023/09/18

Perfectionism is one of the biggest hurdles to success with any goals we have. Today, we'll be asking ourselves 3 questions (I recommend journaling through them!) to help us start shedding this identity that is holding us back and instead, step into consistency and progress with our health, habits, and goals! Because trust me, perfectionism is NOT the way to live a sustainable and healthy lifestyle. I hope you get so much out of this episode, and be sure to share it with a friend who may like it,

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09:02

Ep 81: how I lost weight after struggles with...

Nourishing Nuggets ·

2023/09/14

Today, I'm sharing a bit about my past and how I lost 45 lbs after decades of binge and emotional eating. If you struggle with food anxiety, emotional eating, or feel chaotic around food, know you are not alone and freedom is possible for you, too! In today's episode, I'm sharing some tools and mindset shifts I had to embrace in order to change my thoughts and habits from the inside-out. And if you need some more support or want to see if Nourished and Free coaching is for you, check out the

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10:09

Ep 80: do calories matter and should you count them?

Nourishing Nuggets ·

2023/09/11

Today, we're chatting all about calories! Do they matter, should we count them, and do we need to be in a deficit? I'm sure these are questions you've wondered, especially if you've been exposed to all the contradictory data on social media or your google searches. Today, I'm sharing my take on calories as a dietitian and someone who has struggled with mindful eating, because it's not just about the science, but also how your mindset will be impacted by your relationship with food and your

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07:39

Ep 79: how to not let a bad mood derail your day

Nourishing Nuggets ·

2023/09/07

Today, we're chatting about being in a bad mood, which I'm sure we've all experienced in our lives, and tools to use to not let your funk ruin your day. For years, I let my emotions and moods dictate my day, but now I use these tools to help me still show up as the woman I desire to be even when a "hard day" comes along. This isn't a perfect science of course, but at least it'll help you get one step closer to a stronger mindset to overcome these days! I hope this episode will give you some

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06:57

Ep 78: starchy vs. non-starchy veggies

Nourishing Nuggets ·

2023/09/04

We're breaking down the two types of vegetables today, starchy and non-starchy vegetables. We're talking about the differences between the two categories, what they each do, and how to incorporate them into your day! If you want to learn more about the meal building method I use with my clients, access my free meal building guide HERE! 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 guide HERE Apply

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09:59

Ep 77: self-care snippets for any woman

Nourishing Nuggets ·

2023/08/31

We're talking all about self-care today (or what I also like to call soul-care) and how these little snippets and habits of checking in with ourselves can make a massive difference in our mindset and health. We don't need to overcomplicate it, but instead of escaping and distracting our way through stress, what would happen if we leaned in and we were actually kind to ourselves and tuned into our needs in a healthy way? ...and a great form of self care would be to invest in your health and join

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07:06

Ep 76: what is the N+F membership?

Nourishing Nuggets ·

2023/08/28

This episode is dedicated to one of my favorite ways to coach on the Nourished and Free method: the membership! Enrollment is open this week, and I thought it would be fun to run through who the membership is for, the benefits you'll experience, and why you should join the membership for September! At only $37, this membership is value packed and a great way to commit to your goals and start nourishing your whole self: body, mind, and soul! BECOME A MEMBER TODAY! The deadline to join for the

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07:17

Ep 75: what to do when you go off-track

Nourishing Nuggets ·

2023/08/24

Falling "off track" is something that kills consistency, but also something that we need to re-define and let go of if we ever are going to reach our goals. Today, we're chatting about the three things to do if you find yourself always falling "off track" and how to end the cycle of self-sabotage! Hope you enjoy this episode! And as always, if you're liking this podcast, please share it with friends and leave a rating + review! It helps so much for little podcasts like mine! :) Helpful

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07:16

Ep 74: why you need to ”start” when it’s busy

Nourishing Nuggets ·

2023/08/21

Today, I'm bringing tough-love Tveen for a message that I truly think will change the game in your consistency. I get messages weekly from women who want to start making healthy changes or want to sign up for my coaching or course, but say they want to wait until life "calms down" or they are less busy. But what we don't realize is that how we show up in the busy or stressful times becomes our default, so today we are chatting about what we want our default to look like, why we can't control our

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11:17

Ep 73: 2 week no- IG update!

Nourishing Nuggets ·

2023/08/17

Today, I'm giving y'all a little update on how I've been running my business and living life without Instagram. I've noticed so many changes in my time management, my moods and energy, how I handle home life, and how I'm running my business! So I just wanted to share a little update for you all! Hope you enjoy this episode! And as always, if you're liking this podcast, please share it with friends and leave a rating + review! It helps so much for little podcasts like mine! :) Helpful

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07:18

Ep 72: how I deal with my period, and you may not...

Nourishing Nuggets ·

2023/08/14

WARNING: if period talk makes you cringe, just skip this episode! But, this is a question I've been asked about a lot lately, and I wanted to share how I deal with "the time of the month" as far as my habits and nutrition choices go. Spoiler alert: I mind-over-matter my way through it and I also don't use my cycle as an excuse, which I know may be different than anything else you've heard on this topic. In this episode, I share about how I spent years using my period as an excuse to binge and

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05:50

Ep 71: how to set up for a thriving back to school...

Nourishing Nuggets ·

2023/08/10

It's back to school season, which means a lot of us are juggling school supply lists, shopping, schedule changes, and getting back into good routines for ourselves and our kiddos! This can be a stressful time, but today we're chatting about 4 ways you can set yourself (and your family!) up for a thriving and healthy back to school season that you'll actually enjoy! Helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and

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08:06

Ep 70: energy drains vs. energy fountains + course...

Nourishing Nuggets ·

2023/08/07

Today's episode is all about self-care and what is actually an energy drain vs. an energy fountain. Meaning the things that we may think are relaxing or "self-care" for us are actually draining us of energy. We will also talk about things that give energy and provide an energy fountain to help us restore our energy and show up well for our life! ALSO, don't forget that there is a special going on with the Nourished and Free course! As a back to school special, if you purchase the course between

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10:36

Ep 69: why I’m off IG + August goals!

Nourishing Nuggets ·

2023/08/03

Today, I'm sharing some reflections from July, goals for August, and why I'm on a little social media break! I hope this inspires you to also reflect on the month we just closed up and set some intentions for August, especially as so many of us get into back to school season! Living aligned with my priorities is so important to me, which is why I decided to take a mini-break from creating content over on IG. BUT I will still be showing up for my clients, my membership ladies, and here on the

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07:18

Ep 68: why you should avoid quick-fix diets

Nourishing Nuggets ·

2023/07/31

Today's episode is one where I get real and honest with my take on quick fix diets and following temporary weight loss plans. Whether it's a 21 day plan, a 6-week bootcamp, or you just want to drink shakes for a few weeks to lose weight quick, trust me when I say, these diets won't serve you and won't get you anywhere closer to your goals. In this episode, we'll chat about why these quick-fix diets don't work and why you should steer clear of them, and also what you can do instead to have

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09:09

Ep 67: 3 things to upgrade your habits + routines TODAY!

Nourishing Nuggets ·

2023/07/27

Today is the last 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 upgrade your habits & routines! We talk about why routines bring freedom, ways to set habits that actually move the needle, and

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