Nourishing Nuggets

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 d...

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 frien...

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 t...

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-t...

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...

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 conte...

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...

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 & rout...

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 sta...

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 bod...

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 th...

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...

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...

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...

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 be...

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...

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 episod...

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...

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 yours...

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...

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...

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...

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 yo...

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 s...

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...