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

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 Personal Success
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Episodes
  • HORMONE HELL or HORMONE HEALTH?

    HORMONE HELL or HORMONE HEALTH?
    Jan 13 2025
    In this episode of The Iron Lab Podcast, Coaches Jo and Kim take a deep dive into the intricate world of hormone health by answering questions from their coaching program members. They discuss how hormones, including the over 50 types found in the human body, play critical roles in everything from energy and mood to metabolism and reproductive health. Listeners will learn about the distinct hormonal differences between men and women, the hierarchy of hormones, and how lifestyle factors such as sleep, stress, and nutrition directly impact hormone balance.The conversation also explores the nuances of Hormone Replacement Therapy (HRT) and strategies for navigating perimenopause and menopause. Coach Jo shares valuable information and actionable tips on tracking menstrual cycles and adjusting nutrition and exercise during the four phases of the cycle to better manage hormone fluctuations. They highlight the importance of small, sustainable lifestyle changes, like improving sleep and eating whole, nutrient-rich foods, to support overall health and vitality.Whether you're managing the challenges of PCOS, addressing chronic pain during perimenopause, or seeking to optimize testosterone levels, this episode gives you practical insights and actionable advice to advocate for your health. Coaches Jo and Kim also share personal stories and emphasize the importance of seeking professional guidance from doctors and practitioners for personalized treatment. Tune in to take charge of your hormones and discover how to create lasting health and strength!Resources discussed in this episode:Dr. Rob KominariakTrainwithJoan —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 01:10Welcome folks and friends in this episode, we are going to talk about hormones, particularly as it pertains to women's health. We are going to answer a few questions, we're going to talk about our own personal experience with hormone health and our own challenges or changes. But please disclaimer, this is not medical advice. This is conversation opinion and personal insight and experience. We are not medical professionals. It is not intended to be a tool for self diagnosis or a substitute for medical advice, always listen to the advice of your primary care physician, clinician or integrative health practitioner. Coach Kim 01:48So hormones, the title of this podcast is hormone hell, or hormone health. And hormones tend to be lumped into this like broad, mysterious, catch all word that gets the blame for bad moods, bodily functions and bitchiness. But I think it's common for us to generalize our thinking when we talk about hormones, and to automatically assume that the word hormones specifically relates to Lady hormones like progesterone and estrogen, and we'll get there, but those are actually just two out of over 50 hormones that have been identified in the human body. Wikipedia, in my research for this episode, lists 74 and I have seen somewhere in the last several months where somebody was talking about up to 200 hormones that have been identified now, who? I don't have a definitive list on that, but there's a lot. It's not just progesterone and estrogen. Hormones play crucial roles in regulating a wide variety of physiological processes, including your metabolism, growth, reproduction, mood and stress responses. The exact number can vary depending on how researchers define and classify hormones. Okay, whoa, spit it out, Kim. As some molecules may have hormone like functions without being formally categorized as hormones. Hormones include the well known ones like cortisol and melatonin and testosterone, and also include the ones we may not realize are hormones like insulin, adrenaline and vitamin ...
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    51 mins
  • New Year, Same Badass You: Say NO to Extreme and Yes to Routine in 2025

    New Year, Same Badass You: Say NO to Extreme and Yes to Routine in 2025
    Dec 30 2024
    Get ready to enter the new year with confidence. In this episode, Coach Jo and Coach Kim discuss setting realistic and meaningful goals for 2025, focusing on sustainability, self-care, and consistency rather than extreme resolutions. Each coach reflects on 2024, celebrating wins like maintaining training routines, setting boundaries, and managing personal relationships, while acknowledging challenges, such as burnout, managing tough times, and accepting changing bodies. The coaches share helpful insights on how to reach your goals and feel amazing in 2025, from tracking self-care metrics to building muscle for overall health to reframing experiences to find joy even during busy schedules. They emphasize the importance of setting clear goals, creating space to reflect, and staying aligned with personal values.Looking ahead, the coaches encourage listeners to focus on feeling strong, connected, and aligned three months from now. They stress planning for busy seasons, prioritizing habits that support physical and mental well-being, and staying present in relationships. With a balance of self-awareness and self-compassion, Coach Jo and Coach Kim inspire listeners to reflect on their own desires, set achievable goals, and create a roadmap for success in 2025.Resources discussed in this episode:Ep. 137 Dr. Stacy Sims on Gabbey Reese Podcast--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 01:10Hey guys, and welcome back to the Perfectly Unfinished Conversations podcast. You've got coach Jo and Coach Kim here, and we are on Episode 16, which is the new year. Same badass you, say no to extreme and yes to routine in 2025. Coach Kim 01:24Okay, so here we're going to start with kind of where the holidays were for you. I'm thinking that, you know, I don't know about you, but I had enough people, enough love, enough gifts, enough junk, enough treat food, and now I'm ready to get back to the goals and the routines and the habits that I love that make me feel my best this week. So this episode airs December the 30th in preparation for 2025 and I love the week between December 26 and January 1. I'm not really crazy about the New Year. I don't make a big deal about it, because the gold for me is in the reflection that happens december 26 to January 1, when the house gets quiet and the kids go home and the food starts to get put away, and I have quiet time, and the world feels quieter, you know, right now, even it's starting to ramp up right as far as like, as we're recording this, it's ramping up as far as energy and excitement and enthusiasm. But you know, by this point in the end of the year, this is where my brain is on to now I can breathe and think about what's going to come next. So, you know, did you eat all did you all eat all the cookies? Coach Jo 02:44I did. I love my cookies. I love them. And, you know, I completely agree. I do exactly what you do as well. This week is fantastic for, when you think about it in this light, whenever we're gearing up for Christmas, we have so many lists and so many menus to plan, and so many people to visit, and everything is almost organized in this huge schedule that as soon as that is all done, you take this big breath of fresh air, and then you can start putting your energy, effort and intention into all the other areas of your life. For me, usually it begins with organizing the house. Before I can organize my mind. Because when the house is in a clutter, I can't even think straight. So usually in after this time is when I start picking an area. Maybe I go to the garage, maybe I do closets, maybe I move the clothes of the boys up to the next level, and I bring out the other stuff. You know what I mean? Like, there's ...
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    46 mins
  • HOLIDAY SURVIVAL GUIDE

    HOLIDAY SURVIVAL GUIDE
    Dec 16 2024
    In this episode of the Iron Lab Podcast, Coaches Jo and Kim share practical strategies for navigating the holiday season while staying true to health and wellness goals. They dive into the importance of setting intentions, planning ahead, and making conscious decisions about indulgences. Key tips include prioritizing protein at meals, opting for smaller portions, and engaging in family activities like walks to stay active. The coaches also highlight the significance of balancing movement with rest and recharge days, ensuring both mental and physical well-being during this festive but often overwhelming season. The discussion goes deeper into managing stress, emotional triggers, and family dynamics. Joe and Kim emphasize the power of self-awareness, maintaining personal boundaries, and reframing indulgences to align with individual health goals. Listeners are encouraged to decide on their “non-negotiables” for the holidays and create a plan to stick to them. With actionable advice and relatable anecdotes, this episode serves as a guide to enjoying the holidays mindfully and maintaining balance without sacrificing joy or progress.--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 01:07Hello and welcome back. We are on episode 15 here for the Iron Lab Podcast: Perfectly Unfinished Conversations. You got Jo and Kim... Coach Kim 01:18Hi. Coach Jo 01:19And we're going to be talking about the holiday Survival Guide. This episode should be coming out to you guys here on December 16. So we thought we should talk about something that was pretty important around that exact time. Coach Kim 01:31Yeah, I think where we're going to start is talking about kind of where we live and culturally, what holidays very typically look like for us, for our clientele. We can't speak for everybody, but we can make general, general... Coach Jo 01:45Generalization. Coach Kim 01:47Generalities? Yeah. Anyhow, we can make generalities about cultural traditions around Christmas. Lacombe, where we live, Alberta, Canada, is kind of in the Bible Belt, and so there is a lot of churches and religious kinds of celebrations, but also we are, I always think, like, Alberta is Canada's Texas. You know what I mean? Coach Jo 02:11Like, bigger and faster and bigger work hard. Coach Kim 02:13And oil and gas and ranchers and farm and agriculture and yeah, and and lots of business as well, but it's the hustle, specifically that you're talking about, and I think that probably exists in most places nowadays, but really it's kind of the driving energy of Alberta, and it translates into how we behave culturally as people, and especially when it comes to celebrations and holiday seasons. And we were just talking before this episode started, where I said, you know, typically, once the weather starts to change, it's almost like, I wonder if we developed all these holiday crazy, extended holidays as a way to survive the winter. Coach Jo 02:53I have thought about that many times, you know, like, what else do we do? Coach Kim 02:56Yea, the bleack light starts to change. The leaves fall. It gets cold. It's, you know, like, even today, minus 17 here, it's, you know, it's, it's sunny enough, it's bright enough where we've got a snowfall warning coming, but it's almost like somebody somewhere was like, Okay, this is almost unbearable. We should create six months of holidays to get us through, get us through the winter, because it's like Thanksgiving, and then it's Halloween, and then it's November, Christmas party season, and that extends into December, and then we have Christmas, and then we have Christmas week, and then we have January 1, and boxing or not, Boxing Day and New Year's ...
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    40 mins

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