The Nourished Life Podcast

Why Finding Comfort OUTSIDE of Your Comfort Zone Could Change Your Life

Do you ever find yourself doing the same things over and over, or feeling a little bit too comfortable where you’re at? This is all about feeling more comfortable and stepping outside your comfort zone.
 
Claire and Ang about different ways in which stepping outside of their comfort zone has improved their life. Claire talks about her transformation from being extremely afraid of everything to making the change of being more comfortable, stepping into the uncomfortable, and how that has changed her life and opened up a whole other world of possibilities. 
 
They discuss the benefits of stepping outside of your comfort zone such as increasing confidence levels in resilience, increasing learning, and getting closer to your goals. 
 
They also talk about practical steps that you can do to get outside your comfort zone each day and make it seem so bad or scary. 
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How to Fuel for Activity

So many great facts that will create a successful workout and activity of choice in this episode! Ang breaks down why timing food before a workout or activity is important. The benefits that come from fueling with a certain amount of calories for either low intensity or high intensity workout. Which one do you need to fuel for?Check out the fueling foods to consume before your workout. Screen shot them, save them and eat them!
 
A banana with a tablespoon of peanut butter (about 25-30g carbs, 150-200 calories).
A slice of whole-grain toast with honey and a small piece of fruit (about 30g carbs, 150-200 calories).
Greek yogurt with a handful of berries and a drizzle of honey (about 20-30g carbs, 150-200 calories).
A small smoothie made with a half cup of fruit, a half cup of yogurt, and some spinach (about 30-40g carbs, 200-250 calories).
Tune in to see when you should take in the calories to get your workout the optimal energy from start to finish. 
Whey protein link; https://amzn.to/3AVD5kx 
Ang wants you to remember that food is fuel! 
 
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I Just Ate a 1/4 Cup of Sugar!

This episode is fact-filled! Understanding labels for sugar, reducing sugar by doing food swaps! What does 18, 24 or 49g of sugar really look like? Ang breaks it down, giving us the stats from teaspoons to cups!We also bring awareness to the reasons we might be craving sugars and how to cut the cravings but fueling micronutrients aka minerals and vitamins!Not only do we check out the facts of what we are eating, Ang goes over the alternative options that will satisfy the belly and keep our energy up!
 
For a deeper dive into sugar, you can always check out Episode 6, Sugars!
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Power Up: Energizing Your Work Routine and Hitting your Goals

If you have a job where you find it challenging to exercise, maintain your weight, and are constantly faced with temptations at the workplace… this episode is for you! Whether you work at a desk in a cubicle, work from home, or even have a job on your feet, this episode has hacks that you can use for any area you may be lacking.
In this episode of The Nourished Life Podcast, Claire takes the lead and discusses having and implementing healthy habits at work…since that is where we spend the most time! She discusses different tips and tricks that you can use to lose weight or even just maintain your health at work. 
Claire and Ang discuss things like quick and easy meal prep, how to get more bouts of physical activity even if you feel you don’t have time during the day, how to plan ahead for your work day and get more done in less time, ways to enhance your productivity, and more!
Claire also talks about affordable equipment that you can use, and ways to protect yourself for those who are on screens a lot throughout their day. 
 
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How to Build, Break AND Maintain Habits for a Better You

Have you ever found yourself starting a new habit and breaking it one week in? Or trying to implement too many new things into your life at the same time and then ending up going right back to your old ways? If any of this is true for you; then this episode was made for you!
 
In this episode of The Nourished Life, Claire and Ang break down different aspects of habits, from creating new ones to breaking old ones and prioritizing habits that will take you closer to your goals.
 
Claire takes on this topic and starts by helping the audience think about what habits are important to them and acknowledging habits that happen subconsciously. She then moves on to talk about how to prioritize your habits.
 
They then discuss the best, most sustainable way to implement new habits for success, and then cover details on how to maintain those habits and make them a new addition to your daily life. 
 
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We're Back! Find Out What's in Store for Season 2

We are back! Season 2 here we come! Claire and Ang are refreshed after their summer and have been inspired to talk about different topics that will motivate you to nourish yourself to a better you!
In this episode, Ang kicks off the episode and talks about what she has been up to the last couple of months with her new job, run club, family life, etc. 
Claire dives into what is new with her job, updates on her personal life, travel and current priorities for her health.
They touch on some of the topics they are excited to cover in season 2. Some of the topics to look forward to include; why rest days are important, building and maintaining healthy habits, what eating a cup of sugar looks like, balancing a healthy work life for productivity, how to run your first 5k, learning more about the power of the mind and some special guests!
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Let's Talk Electrolytes! / Big News Coming

Ang kicks off the episode with her experience with electrolyte deficiencies and how she has overcome that, and how important it is to have balance in that area, She helps with understanding electrolytes and their value to the body. Claire also jumps in and explains that labs are key to finding out what kind of electrolytes will be best to support our deficiency or even keep our levels rockin’ a healthy range! She then walks us through the different whole foods that contain such supportive vitamins and minerals. 
 
Ang goes over the different electrolyte brands that are great for grab and go, shares the difference in the levels of vitamins and minerals and even a homemade recipe with ingredients we likely have at home! 
 
On a side note, Claire and Ang have completed 17 episodes this first season! WOW 17!! They are taking a short summer break to prepare for Season 2, more informative content and guests in the pipeline. Thanks to all who have listened to Season 1 and if you haven't been able to catch up, you have all summer!! Ang and Claire are looking forward to August 12ths return! 
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Time to ramp up hydration!

In this podcast, Claire and Ang cover everything related to hydration; how much water should you be drinking based on your height and weight? And they talk about different ways that you can get hydration. 
 
There are so many factors that go into hydration as well; climate of where you live, your activity level, etc. Following these guidelines is very important for your overall health and well-being. So, having an adequate intake is very important. 
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Special Guest: PT tech, & Jiu Jitsu Athlete on Finding Motivation and Goal Setting

In this exciting episode of The Nourished Life, Claire and Ang have a special guest. It’s Claire‘s brother, Gabe! Gabe has a background with his bachelor's of science in Pre-physical therapy. He also has a history of being a state wrestler in Washington state and is a current jujitsu Athlete. Now, he is in a master's program at Eastern Washington University in Athletic Training to be a physical therapist. Gabe has also had his transformation throughout life with his health and has gotten a lot of experience through motivation and discipline. 
 
He talks about all the different motivation techniques such as being motivated intrinsically versus extrinsically, and how that can impact your life in a positive (or negative) way, he touches on goal setting, making your goals realistic and measurable to be more effective, and how to identify what ways you are best motivated to have the best results in life towards your goals. 
 
Claire and Ang both express their interest in this topic and reflect on how they, and others, can utilize these strategies in their day-to-day life. Tune in to hear how you can apply this to your life!
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HOW TO STAY IN FAT BURNING MODE

Ang shares fun stats about the fat-burning stages of exercising. Which gives you the best burst of burn, cardio HIIT (High-Intensity Interval Training) or weight training? You will learn that a certain exercise can have you burning fat up to 72 hours post-workout!! 
 
Claire chimes in on her cardio knowledge and a fun math formula to determine your optimal heart rate zone for optimal fat burn. 
Here you go! 220 - age x .7 - 220 x .8
 
Use Ang for example, 220 - 42 x 0.7 = 124.6 then do it again 220 - 42 x 0.8 = 142.4. Therefore, your range for the cardio would be about 125-142 bpm.
 
Find out the burn status on the fastest-growing sport, PICKLEBALL!
 
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