Perfectly Unfinished Conversations | It's Good Enough, Let's Go!

Written by: Joely Churchill and Kim Berube
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  • Summary

  • The Iron Lab Podcast: raw, real, unfiltered, unfinished conversations about trying to EAT, SLEEP, TRAIN and LIVE a messy, imperfect life. Support, accountability, fun and authenticity.
    ©2024 Iron Lab
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Exercise & Fitness Hygiene & Healthy Living Success
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Episodes
  • THE SISTERS YOU WANT TO BE BFFs WITH - Consistency and Discipline

    THE SISTERS YOU WANT TO BE BFFs WITH - Consistency and Discipline
    Nov 18 2024
    In this episode, Coach Jo and Coach Kim chat about how consistency and discipline can make a real difference in personal growth and training. They emphasize the concept of “B minus work,” where the focus is on making progress without aiming for perfection. Coach Jo shares how she adjusted her workouts to avoid burnout, choosing quality over quantity. They highlight the importance of self-accountability and adaptability, comparing it to a sailor navigating ever-changing seas. They also introduce the “30 by 30 strategy,” encouraging listeners to commit 30 minutes a day for 30 days to a new habit. Coaches Jo and Kim remind us that real growth comes from steady, ongoing effort and that setbacks are just stepping stones along the way.The coaches also dive into the mental side of staying consistent, talking about the role of self-compassion and resilience when sticking to new habits. They invite listeners to look back on past challenges to uncover valuable lessons for the future. Coach Jo and Coach Kim share their insights on embracing imperfections, keeping a growth mindset, and building healthy habits that suit each stage of life. The Coaches encourage listeners to try the 30 by 30 strategy, practicing self-kindness and seeing discipline as a path to greater freedom in fitness and beyond.Resources discussed in this episode:“Discipline Equals Freedom” by Jocko Willink--Contact Joely Churchill and Kim Berube | Iron Lab: Website: IronLabLacombe.comInstagram: Iron.Lab.LacombeFacebook: IronLabLacombeCoach Jo Instagram: @CoachJoChurchCoach Kim Instagram: @CoachKimBerubeCourse: Metabolic Blueprint--TranscriptCoach Jo 00:09Welcome to Perfectly Unfinished Conversations, the Iron Lab podcast with Coach Jo…Coach Kim 00:14…and Coach Kim… Coach Jo 00:15Where you ride shotgun with us as we have raw, real, unfiltered, and unfinished conversations about trying to eat, sleep, train, and live with some integrity in a messy, imperfect life. Coach Kim 00:27We're all about creating a strong support system, taking radical personal responsibility, having fun, and being authentic. And one of the most common themes you're going to find in this podcast is the idea that we create positive momentum in our life, by doing what we call b-minus work. Coach Jo 00:45We’re making gains and getting ahead and loving life without self-sabotaging our goals by striving for perfection. We get it done by moving ahead… Coach Kim 00:55…before we're ready… Coach Jo 00:56…when we aren't feeling like it… Coach Kim 00:58…and without hesitation. Coach Jo 1:00Be sure to subscribe now on Apple or Spotify, so you don't miss a single episode. It’s good enough. Let's go.Coach Jo 1:10Hey gang, let's check in. How are ya? Coach Kim 01:14How's your training going? What are you working on these days? For yourself, specifically, talk to me.Coach Jo 01:20Well, let's chat it out. Like I'm in my “No” season. I'm thinking, I like these boundaries and a lot of no's are happening right now, like I'm having a big shift in my training. Like, no, I do not need to go faster. No, I do not need to go harder and murder myself and all the workouts and sweat my bag off, like, with the busier schedules headed into fall, I knew I didn't want to burn myself out. Like I kind of felt like I did last year. And really, I feel like every fall I've been kind of burning myself out. So I had to change something up, and that started with my training. So I've adapted a different style of training mentality, like slow, lighter weights and simply, I just got to make the moves like, really, really fucking good. I just gotta make them good, and I gotta put my brain in my body and be more intentional about how I'm moving my body. Like I'm still moving I'm just not doing it 4-5 days a week. Like I'm coaching, still sessions, and I'm coaching four out of five of those days a week now that my schedule has somewhat shifted, but I'm only working out maybe two to three sessions a week, and like that to me, feels like a really good fit. At the moment, I've always loved to move my body. It's just a part of me like, Hi, my name is Joely, and I'm a chronic mover since, like, fucking forever, and it's part of my fabric, probably because I'm clinically undiagnosed ADD. Like I am, yeah, I just have all that frenetic energy, and I feel like my skin crawls when I sit still. So just to I need to move, the movement purges my body of all that frenetic energy. And you know, I also know when I need to start moving my body more to like the bitchiness kicks in, the anxiety creeps in, the joints start to hurt. Specifically, I feel my knees more than anything these days, so really, like, those are my signs, and I try not to let, like, any of those limits keep me from moving. I just, I know I need to move when they creep in. So I just when I feel that I gotta go. Yeah, if that makes sense. Coach Kim 03:16Yeah, so well. And it totally it makes sense. And I really admire ...
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    37 mins
  • WINE, STRESS & SOFT TISSUE INJURIES

    WINE, STRESS & SOFT TISSUE INJURIES
    Nov 4 2024
    In this episode of the Iron Lab Podcast, Coaches Jo and Kim explore the profound impacts of wine, stress, and soft tissue injuries on fitness goals, especially for women aged 35-55. They explain how chronic stress raises cortisol levels, leading to fat storage and muscle breakdown, while alcohol worsens this effect by disrupting deep sleep and fat metabolism. Jo and Kim highlight how hormonal changes in this demographic contribute to soft tissue injuries like tendonitis and bursitis, emphasizing the importance of self-care and adjusting lifestyle habits to support long-term health and fitness.Our coaches also share practical strategies for managing stress and recovery, such as prioritizing sleep, incorporating sauna sessions, and reducing alcohol intake. Jo and Kim encourage intentional self-care practices, including regular massages and strength training, to support injury prevention and muscle gains. They remind listeners that lasting fitness success goes beyond workouts, requiring intentional lifestyle choices that foster overall health and resilience. The main takeaway is that if you’re not seeing the results you want, it’s time to take a closer look at your lifestyle, not just your workouts. This episode offers a wealth of actionable advice for anyone looking to balance the demands of fitness with life’s challenges.Resources discussed in this episode:24-Hour RuleDr. Vonda Wright--Contact Joely Churchill and Kim Berube | Iron Lab: Website: IronLabLacombe.comInstagram: Iron.Lab.LacombeFacebook: IronLabLacombeCoach Jo Instagram: @CoachJoChurchCoach Kim Instagram: @CoachKimBerubeCourse: Metabolic Blueprint--TranscriptCoach Jo 00:09Welcome to Perfectly Unfinished Conversations, the Iron Lab podcast with Coach Jo… Coach Kim 00:14…and Coach Kim… Coach Jo 00:15Where you ride shotgun with us as we have raw, real, unfiltered, and unfinished conversations about trying to eat, sleep, train, and live with some integrity in a messy, imperfect life. Coach Kim 00:27We're all about creating a strong support system, taking radical personal responsibility, having fun, and being authentic. And one of the most common themes you're going to find in this podcast is the idea that we create positive momentum in our life, by doing what we call b-minus work. Coach Jo 00:45We’re making gains and getting ahead and loving life without self-sabotaging our goals by striving for perfection. We get it done by moving ahead… Coach Kim 00:55…before we're ready… Coach Jo 00:56…when we aren't feeling like it… Coach Kim 00:58…and without hesitation. Coach Jo 1:00Be sure to subscribe now on Apple or Spotify, so you don't miss a single episode. It’s good enough. Let's go.Coach Jo 1:10Welcome back to the show, friends. It's me, Joe, and we are gonna be chatting all about the real reasons you're not seeing any results. So, we're gonna deep dive and talk about wine, we're going to talk about stress, and we're going to talk about some soft tissue injuries and what they have to do with your results specifically. Currently, I have two young boys running me ragged most days. The gym is my Saviour. It's my peace zone. And believe me, when that stress hits, I can hear the cookies calling me from the pantry: Jolie, Jolie, just one bite, babe. Coach Kim 01:45And for those of you who are new, thanks for joining us. I'm Coach Kim, and I am 54 and am just embarking on this menopause journey. So, forget stress. Stress isn't my real issue right now. I'm not suffering with any of the like conventional menopause symptoms, yet like hot flashes or insomnia, but I do feel like a bit of a stranger in my body right now, like I wish I could resort to drinking as a solution for this, but if I'm gonna have a hot flash, alcohol will totally be the thing that brings it on, alcohol and sugar. Coach Jo 02:20Yeah, for sure. So today we're going to talk about something that many people deal with. You know, they train regularly, or they walk regularly, or they run regularly, but they are not seeing any real results. So, we want to chat about the sneaky ways that wine stress and soft tissue injuries are affecting our fitness gains. Coach Kim 02:40Yeah, and they sort of go hand in hand, actually, and that's what we kind of want to highlight. So, like I've said numerous times, our demographic here are super pro at eating less and exercising harder. Like we are products of diet culture, where it was, like, you know, if you just eat little less calories or limit your calories and you work out harder, you're going to get all the gains. You're going to see all the results. You'll have this tone, sleek, lean body and you know, our clients, they're doing all the things, they're hitting the weights, they're sweating it out, but the body fat is not budging, or the muscle mass is just not showing up. And on top of that, then you've got these nagging injuries that keep coming back and we see inflammatory type conditions like tendonitis, ...
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    37 mins
  • DEAD SIMPLE MEAL PREP FOR THE OVERWORKED AND OVERWHELMED

    DEAD SIMPLE MEAL PREP FOR THE OVERWORKED AND OVERWHELMED
    Oct 21 2024
    In this episode, Coach Kim and Coach Jo dive into practical meal prep strategies for busy individuals. They emphasize the importance of planning meals around protein, keeping meal prep simple, and focusing on sustainable, realistic routines that are simple to start. By planning ahead, listeners can avoid impulsive, unhealthy choices and reduce stress around mealtime. Both Coach Jo and Coach Kim share personal stories of how their day spirals when they fail to meal prep. While acknowledging we’re all human, they encourage listeners to value their health and nourish their bodies while highlighting the benefits of batch-cooking proteins and packing meals for on-the-go convenience.Listeners are encouraged to create small, manageable shifts in their meal planning that align with their health goals. The episode underscores that meal prep is not about perfection but finding a balance that works for each individual. The hosts also discuss family meal challenges and strategies for introducing new, nutritious foods. By the end, listeners will have actionable tips and tools to stay on track with their health and nutrition.Resources discussed in this episode:The Food Matrix--Contact Joely Churchill and Kim Berube | Iron Lab: Website: IronLabLacombe.comInstagram: Iron.Lab.LacombeFacebook: IronLabLacombeCoach Jo Instagram: @CoachJoChurchCoach Kim Instagram: @CoachKimBerubeCourse: Metabolic Blueprint--Transcript Coach Jo 00:09Welcome to Perfectly Unfinished Conversations, the Iron Lab podcast with Coach Jo… Coach Kim 00:14…and Coach Kim… Coach Jo 00:15Where you ride shotgun with us as we have raw, real, unfiltered, and unfinished conversations about trying to eat, sleep, train, and live with some integrity in a messy, imperfect life. Coach Kim 00:27We're all about creating a strong support system, taking radical personal responsibility, having fun, and being authentic. And one of the most common themes you're going to find in this podcast is the idea that we create positive momentum in our life, by doing what we call b-minus work. Coach Jo 00:45We’re making gains and getting ahead and loving life without self-sabotaging our goals by striving for perfection. We get it done by moving ahead… Coach Kim 00:55…before we're ready… Coach Jo 00:56…when we aren't feeling like it… Coach Kim 00:58…and without hesitation. Coach Jo 1:00Be sure to subscribe now on Apple or Spotify, so you don't miss a single episode. It’s good enough. Let's go.Coach Kim 01:11All right. Welcome to Perfectly Unfinished Conversations. We're talking today, episode 11, already dead simple meal prep help for the overwhelmed and overworked and for busy people, meal prep can feel practically impossible. It's just one more responsibility, thing that has to be attended to in an already insanely busy life. Like isn't it enough that I actually had to get dressed and go to work today, let alone stop and buy groceries or pick up supper, and now you want me to think about and actually pre-plan what to eat tomorrow or on Thursday? Like it can feel daunting. Coach Jo 01:52I've heard from many different clients that I worked with in the past that they don't want to spend an entire day in their kitchen slaving away when they would rather be relaxing on their day off. But it doesn't have to feel this daunting. Coach Kim 02:07I feel like we could sum up the reasons people don't spend any time on nutritionally sound meal prep in any number of ways, and it probably sounds like I don't like to eat the same thing every day, or I don't have time to batch cook, or I don't know what to eat, or my kids are picky and healthy food and groceries are so expensive, but we live in this fast food world where there is little incentive to take control and tame this beast. It's so much easier to hit a drive-thru than it is to create simple strategies at home that work, but drive-thru is also way more expensive in the long run than or than groceries are. But, you know, there's a cost to your health and your pocketbook, and I promise you that you're also picking the exact same thing at the drive-thru. You know, for those people who are like, Yeah, well, they don't want to eat the same thing you're eating the same thing at the drive-thru. We're creatures of habit. The, I don't like to eat the same thing everyday. Excuse goes all to hell when you're ordering a caramel macchiato and egg sandwich for the 100 and second day in a row. The big payoff with meal prep is that you're not making rash impulse decisions. You're able to choose ahead of time with your best brain, and so you're setting your body up to win. You're creating habits that support healthy outcomes. Coach Jo 03:30I think one of the most important things to do when you approach the topic of meal prep is to just keep it simple. And I know it's simple, quote, unquote to say that, but one of the biggest misconceptions about meal prep is that it has to be this elaborate process with gourmet ...
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    39 mins

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