Perfectly Unfinished Conversations | It's Good Enough, Let's Go! Transistor (https://transistor.fm) https://feeds.transistor.fm/perfectly-unfinished-conversations-its-good-enough-lets-go 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. ©2026 Iron Lab 254e7161-2be9-513a-b070-3bfb93e43143 yes Trailer: Perfectly Unfinished Conversations | It's Good Enough, Let's Go! en Tue, 13 Jan 2026 21:51:44 -0700 Tue, 13 Jan 2026 21:52:07 -0700 https://www.ironlablacombe.com/ https://img.transistorcdn.com/26An-kOWhK6om8ASVf8VT9RhhAQQIfJyWWmurblQR54/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9kMWYx/NmQ0MjllNjRhZTY3/YjRkNDRkNDQyNTU4/MGEyZS5wbmc.jpg Perfectly Unfinished Conversations | It's Good Enough, Let's Go! https://www.ironlablacombe.com/ episodic Joely Churchill and Kim Berube 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. The Iron Lab Podcast: raw, real, unfiltered, unfinished conversations about trying to EAT, SLEEP, TRAIN and LIVE a messy, imperfect life. iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta Joely Churchill and Kim Berube bowdowntotheiron@gmail.com No Yes Help us Build Up YOUR Metabolic Blueprint 22 22 Help us Build Up YOUR Metabolic Blueprint full ba47cfd3-b439-4bed-aa58-eadb959cddb0 https://share.transistor.fm/s/c22e8272 In this special season finale, Coach Jo and Coach Kim reflect on an incredible first season, expressing deep gratitude to their listeners for their engagement and support. From day one, their mission has been to create a space for raw, unfiltered conversations about health, nutrition, and fitness—without the guilt and shame often found in the industry. They’ve tackled everything from metabolism and stress to hormones and toxic diet culture, empowering listeners to take control of their long-term health with knowledge, not quick fixes.


As they wrap up the season, the hosts explore The Metabolic Blueprint, a program they designed to create long-term success through personalized habits and sustainable strategies. They also announce a brief hiatus in the podcast to focus on personal commitments and future plans. Listeners are encouraged to stay connected via social media and their gym, Iron Lab Lacombe. If you’re ready to ditch the diet cycle and find a healthier, more balanced approach, now is the perfect time to explore personalized coaching (in-person or virtual), the Metabolic Blueprint, and start building habits that truly serve you.

Resources discussed in this episode:


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Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> In this special season finale, Coach Jo and Coach Kim reflect on an incredible first season, expressing deep gratitude to their listeners for their engagement and support. From day one, their mission has been to create a space for raw, unfiltered conversations about health, nutrition, and fitness—without the guilt and shame often found in the industry. They’ve tackled everything from metabolism and stress to hormones and toxic diet culture, empowering listeners to take control of their long-term health with knowledge, not quick fixes.


As they wrap up the season, the hosts explore The Metabolic Blueprint, a program they designed to create long-term success through personalized habits and sustainable strategies. They also announce a brief hiatus in the podcast to focus on personal commitments and future plans. Listeners are encouraged to stay connected via social media and their gym, Iron Lab Lacombe. If you’re ready to ditch the diet cycle and find a healthier, more balanced approach, now is the perfect time to explore personalized coaching (in-person or virtual), the Metabolic Blueprint, and start building habits that truly serve you.

Resources discussed in this episode:


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 24 Mar 2025 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 1308 In this special season finale, Coach Jo and Coach Kim reflect on an incredible first season, expressing deep gratitude to their listeners for their engagement and support. From day one, their mission has been to create a space for raw, unfiltered conversations about health, nutrition, and fitness—without the guilt and shame often found in the industry. They’ve tackled everything from metabolism and stress to hormones and toxic diet culture, empowering listeners to take control of their long-term health with knowledge, not quick fixes.


As they wrap up the season, the hosts explore The Metabolic Blueprint, a program they designed to create long-term success through personalized habits and sustainable strategies. They also announce a brief hiatus in the podcast to focus on personal commitments and future plans. Listeners are encouraged to stay connected via social media and their gym, Iron Lab Lacombe. If you’re ready to ditch the diet cycle and find a healthier, more balanced approach, now is the perfect time to explore personalized coaching (in-person or virtual), the Metabolic Blueprint, and start building habits that truly serve you.

Resources discussed in this episode:


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No HOW TO EAT LIKE A GROWN UP 21 21 HOW TO EAT LIKE A GROWN UP full 8a5a02d5-a3e6-4e8a-b2dd-c7fe5d667b5b https://share.transistor.fm/s/9ff01174 In this episode, Coach Jo and Coach Kim ask the million dollar question: why do we eat like college students or unsupervised thirteen-year-olds? They tackle the issue of real food versus processed food and the easy fast food companies have created for our busy lives that do not help our bodies. Why do we reach for chips instead of chicken? And how do we start eating like grown ups? Coach Jo and Coach Kim get real about what’s in snack food, the allure of sugar, and why protein needs our full attention.


Their conversation highlights the realities of our busy lives, where we just can’t find time and energy to make real food, how convenience food is chemically designed to draw us in but never satisfy, and the hard truth about cooking like a grown up. Coach Jo and Coach Kim talk about feeling a dopamine rush versus satiety, sugar cravings versus real energy, and how to think about food purchasing and planning strategically. And they talk about taste! It has to taste good. How do we accomplish that? Discipline, willpower, and listening to Coach Jo and Coach Kim walk us through eating like grown ups. 


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Contact Joely Churchill and Kim Berube | Iron Lab: 



]]> In this episode, Coach Jo and Coach Kim ask the million dollar question: why do we eat like college students or unsupervised thirteen-year-olds? They tackle the issue of real food versus processed food and the easy fast food companies have created for our busy lives that do not help our bodies. Why do we reach for chips instead of chicken? And how do we start eating like grown ups? Coach Jo and Coach Kim get real about what’s in snack food, the allure of sugar, and why protein needs our full attention.


Their conversation highlights the realities of our busy lives, where we just can’t find time and energy to make real food, how convenience food is chemically designed to draw us in but never satisfy, and the hard truth about cooking like a grown up. Coach Jo and Coach Kim talk about feeling a dopamine rush versus satiety, sugar cravings versus real energy, and how to think about food purchasing and planning strategically. And they talk about taste! It has to taste good. How do we accomplish that? Discipline, willpower, and listening to Coach Jo and Coach Kim walk us through eating like grown ups. 


—


Contact Joely Churchill and Kim Berube | Iron Lab: 



]]> Mon, 10 Mar 2025 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 1839 In this episode, Coach Jo and Coach Kim ask the million dollar question: why do we eat like college students or unsupervised thirteen-year-olds? They tackle the issue of real food versus processed food and the easy fast food companies have created for our busy lives that do not help our bodies. Why do we reach for chips instead of chicken? And how do we start eating like grown ups? Coach Jo and Coach Kim get real about what’s in snack food, the allure of sugar, and why protein needs our full attention.


Their conversation highlights the realities of our busy lives, where we just can’t find time and energy to make real food, how convenience food is chemically designed to draw us in but never satisfy, and the hard truth about cooking like a grown up. Coach Jo and Coach Kim talk about feeling a dopamine rush versus satiety, sugar cravings versus real energy, and how to think about food purchasing and planning strategically. And they talk about taste! It has to taste good. How do we accomplish that? Discipline, willpower, and listening to Coach Jo and Coach Kim walk us through eating like grown ups. 


—


Contact Joely Churchill and Kim Berube | Iron Lab: 



]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No DON'T YOU DARE HIT SNOOZE: The morning routine real talk 20 20 DON'T YOU DARE HIT SNOOZE: The morning routine real talk full a2a1fab6-7417-40c9-8bfb-51014cd222ac https://share.transistor.fm/s/d1c91139 In this episode, Coach Jo and Coach Kim dive into the power of morning routines and how they impact productivity, well-being, and overall success. Each coach shares their personal struggles to create and maintain a morning routine and share strategies for how to make their mornings successful. This includes prepping the night before, not hitting the snooze button, skipping the doom scroll, and eating a healthy breakfast. They discuss how small habits—like drinking water first thing in the morning and planning the night before—can make a big difference in energy levels and focus throughout the day.


The conversation highlights key strategies for building a sustainable morning routine, including reducing decision fatigue, prioritizing protein-rich breakfasts, and avoiding common sabotagers like social media and an unorganized start to the day. Coach Jo and Coach Kim also explore how nighttime habits influence mornings and offer practical tips to create a routine that is both effective and flexible when life gets in the way. Tune in for actionable steps to transform your mornings and set yourself up for success!

Resources discussed in this episode:

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Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> In this episode, Coach Jo and Coach Kim dive into the power of morning routines and how they impact productivity, well-being, and overall success. Each coach shares their personal struggles to create and maintain a morning routine and share strategies for how to make their mornings successful. This includes prepping the night before, not hitting the snooze button, skipping the doom scroll, and eating a healthy breakfast. They discuss how small habits—like drinking water first thing in the morning and planning the night before—can make a big difference in energy levels and focus throughout the day.


The conversation highlights key strategies for building a sustainable morning routine, including reducing decision fatigue, prioritizing protein-rich breakfasts, and avoiding common sabotagers like social media and an unorganized start to the day. Coach Jo and Coach Kim also explore how nighttime habits influence mornings and offer practical tips to create a routine that is both effective and flexible when life gets in the way. Tune in for actionable steps to transform your mornings and set yourself up for success!

Resources discussed in this episode:

--


Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> Mon, 24 Feb 2025 01:00:00 -0700 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 1511 In this episode, Coach Jo and Coach Kim dive into the power of morning routines and how they impact productivity, well-being, and overall success. Each coach shares their personal struggles to create and maintain a morning routine and share strategies for how to make their mornings successful. This includes prepping the night before, not hitting the snooze button, skipping the doom scroll, and eating a healthy breakfast. They discuss how small habits—like drinking water first thing in the morning and planning the night before—can make a big difference in energy levels and focus throughout the day.


The conversation highlights key strategies for building a sustainable morning routine, including reducing decision fatigue, prioritizing protein-rich breakfasts, and avoiding common sabotagers like social media and an unorganized start to the day. Coach Jo and Coach Kim also explore how nighttime habits influence mornings and offer practical tips to create a routine that is both effective and flexible when life gets in the way. Tune in for actionable steps to transform your mornings and set yourself up for success!

Resources discussed in this episode:

--


Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No TOXIC LOAD: Are you Puffy, Swollen, Inflamed, and Bloated? 19 19 TOXIC LOAD: Are you Puffy, Swollen, Inflamed, and Bloated? full 11113ce8-f8bc-423e-a42d-5acc3ffd920c https://share.transistor.fm/s/af6d67be In this episode, Coach Jo and Coach Kim explore the critical topic of toxic load, which is accumulation of harmful substances in our bodies that can lead to inflammation, chronic illness, and many other health issues. They break down which kinds of substances are leading to these issues, what your body might be telling you about your toxic load, and how to reduce your exposure through small but powerful changes in your daily life. 


One of the main focuses is how the body naturally detoxifies through four main pathways: urine, feces, sweat, and breath. The coaches share their personal struggles with inflammation and autoimmune conditions, illustrating how toxic load affects everyone differently. They identify the top ten toxic offenders—including everything from the typical villains like processed foods to more subtle ones, like scents and chronic stress—and offer actionable steps to reduce exposure without becoming overwhelmed. The episode emphasizes that while we can't eliminate all toxins, we can make informed choices to support our body's natural detoxification processes.

From choosing organic produce to improving air quality and managing stress, they pinpoint some of the worst contributors and share how their own personal experiences with limiting toxins has changed their families’ lives and health. They acknowledge the challenges of implementing changes while maintaining that small, consistent adjustments can lead to significant improvements in overall health and wellbeing.

Resources discussed in this episode:


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> In this episode, Coach Jo and Coach Kim explore the critical topic of toxic load, which is accumulation of harmful substances in our bodies that can lead to inflammation, chronic illness, and many other health issues. They break down which kinds of substances are leading to these issues, what your body might be telling you about your toxic load, and how to reduce your exposure through small but powerful changes in your daily life. 


One of the main focuses is how the body naturally detoxifies through four main pathways: urine, feces, sweat, and breath. The coaches share their personal struggles with inflammation and autoimmune conditions, illustrating how toxic load affects everyone differently. They identify the top ten toxic offenders—including everything from the typical villains like processed foods to more subtle ones, like scents and chronic stress—and offer actionable steps to reduce exposure without becoming overwhelmed. The episode emphasizes that while we can't eliminate all toxins, we can make informed choices to support our body's natural detoxification processes.

From choosing organic produce to improving air quality and managing stress, they pinpoint some of the worst contributors and share how their own personal experiences with limiting toxins has changed their families’ lives and health. They acknowledge the challenges of implementing changes while maintaining that small, consistent adjustments can lead to significant improvements in overall health and wellbeing.

Resources discussed in this episode:


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 10 Feb 2025 01:00:00 -0700 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2194 In this episode, Coach Jo and Coach Kim explore the critical topic of toxic load, which is accumulation of harmful substances in our bodies that can lead to inflammation, chronic illness, and many other health issues. They break down which kinds of substances are leading to these issues, what your body might be telling you about your toxic load, and how to reduce your exposure through small but powerful changes in your daily life. 


One of the main focuses is how the body naturally detoxifies through four main pathways: urine, feces, sweat, and breath. The coaches share their personal struggles with inflammation and autoimmune conditions, illustrating how toxic load affects everyone differently. They identify the top ten toxic offenders—including everything from the typical villains like processed foods to more subtle ones, like scents and chronic stress—and offer actionable steps to reduce exposure without becoming overwhelmed. The episode emphasizes that while we can't eliminate all toxins, we can make informed choices to support our body's natural detoxification processes.

From choosing organic produce to improving air quality and managing stress, they pinpoint some of the worst contributors and share how their own personal experiences with limiting toxins has changed their families’ lives and health. They acknowledge the challenges of implementing changes while maintaining that small, consistent adjustments can lead to significant improvements in overall health and wellbeing.

Resources discussed in this episode:


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No YIN & YANG: Why You Need Feminine Energy in a Masculine Gym World 18 18 YIN & YANG: Why You Need Feminine Energy in a Masculine Gym World full 618af79a-1620-4751-8c32-730423d36fd5 https://share.transistor.fm/s/0de5426f In this episode, Coach Jo and Coach Kim dive into the profound importance of balancing Yin (feminine) and Yang (masculine) energies in health, fitness, and life. They explore how these complementary forces shape their personal and professional experiences, emphasizing the need to harmonize rest and activity. From the pitfalls of overly Yang-focused fitness trends like 75 Hard to the transformative power of embracing Yin energy, the coaches share candid insights and examples from their journeys. 


Coach Jo and Coach Kim encourage listeners to engage in self-awareness, blending strength training, cardio, and flexibility into routines and planning intentional self-care to avoid burnout. Food and nutrition also get a spotlight, as they encourage listeners to strike a balance between structured eating and mindful indulgence, letting go of many diet myths we’ve learned over the decades.


Listeners will gain practical tips on incorporating Yin and Yang into daily life, from scheduling Yin activities to tuning into their unique energy needs. The conversation highlights the challenges of achieving balance in a high-intensity gym culture and offers actionable advice for maintaining harmony across life stages. Tune in for real, raw insights into aligning your energies and reclaiming your well-being—and don’t forget to share your thoughts, subscribe, and explore personalized coaching opportunities with Jo and Kim!

Resources discussed in this episode:

--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> In this episode, Coach Jo and Coach Kim dive into the profound importance of balancing Yin (feminine) and Yang (masculine) energies in health, fitness, and life. They explore how these complementary forces shape their personal and professional experiences, emphasizing the need to harmonize rest and activity. From the pitfalls of overly Yang-focused fitness trends like 75 Hard to the transformative power of embracing Yin energy, the coaches share candid insights and examples from their journeys. 


Coach Jo and Coach Kim encourage listeners to engage in self-awareness, blending strength training, cardio, and flexibility into routines and planning intentional self-care to avoid burnout. Food and nutrition also get a spotlight, as they encourage listeners to strike a balance between structured eating and mindful indulgence, letting go of many diet myths we’ve learned over the decades.


Listeners will gain practical tips on incorporating Yin and Yang into daily life, from scheduling Yin activities to tuning into their unique energy needs. The conversation highlights the challenges of achieving balance in a high-intensity gym culture and offers actionable advice for maintaining harmony across life stages. Tune in for real, raw insights into aligning your energies and reclaiming your well-being—and don’t forget to share your thoughts, subscribe, and explore personalized coaching opportunities with Jo and Kim!

Resources discussed in this episode:

--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 27 Jan 2025 01:00:00 -0700 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2667 In this episode, Coach Jo and Coach Kim dive into the profound importance of balancing Yin (feminine) and Yang (masculine) energies in health, fitness, and life. They explore how these complementary forces shape their personal and professional experiences, emphasizing the need to harmonize rest and activity. From the pitfalls of overly Yang-focused fitness trends like 75 Hard to the transformative power of embracing Yin energy, the coaches share candid insights and examples from their journeys. 


Coach Jo and Coach Kim encourage listeners to engage in self-awareness, blending strength training, cardio, and flexibility into routines and planning intentional self-care to avoid burnout. Food and nutrition also get a spotlight, as they encourage listeners to strike a balance between structured eating and mindful indulgence, letting go of many diet myths we’ve learned over the decades.


Listeners will gain practical tips on incorporating Yin and Yang into daily life, from scheduling Yin activities to tuning into their unique energy needs. The conversation highlights the challenges of achieving balance in a high-intensity gym culture and offers actionable advice for maintaining harmony across life stages. Tune in for real, raw insights into aligning your energies and reclaiming your well-being—and don’t forget to share your thoughts, subscribe, and explore personalized coaching opportunities with Jo and Kim!

Resources discussed in this episode:

--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No HORMONE HELL or HORMONE HEALTH? 17 17 HORMONE HELL or HORMONE HEALTH? full 417bdeac-30df-4d8e-a42d-4bb5c6138485 https://share.transistor.fm/s/306d0a67 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:


—



Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> 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:


—



Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 13 Jan 2025 01:00:00 -0700 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 3064 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:


—



Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No New Year, Same Badass You: Say NO to Extreme and Yes to Routine in 2025 16 16 New Year, Same Badass You: Say NO to Extreme and Yes to Routine in 2025 full 45e8a809-f713-45e3-b1b4-6e80defb84b8 https://share.transistor.fm/s/d7a70ccd 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:


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Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> 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:


--



Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> Mon, 30 Dec 2024 01:00:00 -0700 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2739 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:


--



Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No HOLIDAY SURVIVAL GUIDE 15 15 HOLIDAY SURVIVAL GUIDE full cb15b877-db44-4a93-8162-34f28a6176bf https://share.transistor.fm/s/018905d3 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: 


]]> 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: 


]]> Mon, 16 Dec 2024 01:00:00 -0700 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2404 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: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No TAKE YOUR TRAINING UP A NOTCH: Do you really need a rest day, or are you just being a little bitch? 14 14 TAKE YOUR TRAINING UP A NOTCH: Do you really need a rest day, or are you just being a little bitch? full 5627636e-b3b3-48ee-8973-07bb82ec25f7 https://share.transistor.fm/s/280c03f7 In this episode of The Iron Lab Podcast, Coach Jo and Coach Kim dive into the art of balancing the time to push through and the time to pause in your fitness journey. They discuss how to recognize when to power through a workout and when rest is essential for long-term progress. By listening to your body’s signals—like mood changes, fatigue, or pain—you can make informed decisions that enhance recovery and prevent burnout. 


The coaches also explore strategies to break through plateaus, including various training routines and incorporating new methods, such as changing your tempo, adjusting your weight, and mixing up your reps to match. Throughout the episode, they remind listeners that life is a marathon, not a sprint, and sustainable progress requires balance.


The episode is packed with practical advice, from starting workouts with minimal effort to prioritizing sleep as a recovery tool. Jo and Kim encourage listeners to incorporate flexibility in their training plans and emphasize self-awareness as a key to making smart fitness decisions. Whether you’re navigating a busy schedule, battling decision fatigue, or aiming to build consistency, this conversation offers actionable tips and motivation to achieve your fitness goals while respecting your body’s needs.


--


Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> In this episode of The Iron Lab Podcast, Coach Jo and Coach Kim dive into the art of balancing the time to push through and the time to pause in your fitness journey. They discuss how to recognize when to power through a workout and when rest is essential for long-term progress. By listening to your body’s signals—like mood changes, fatigue, or pain—you can make informed decisions that enhance recovery and prevent burnout. 


The coaches also explore strategies to break through plateaus, including various training routines and incorporating new methods, such as changing your tempo, adjusting your weight, and mixing up your reps to match. Throughout the episode, they remind listeners that life is a marathon, not a sprint, and sustainable progress requires balance.


The episode is packed with practical advice, from starting workouts with minimal effort to prioritizing sleep as a recovery tool. Jo and Kim encourage listeners to incorporate flexibility in their training plans and emphasize self-awareness as a key to making smart fitness decisions. Whether you’re navigating a busy schedule, battling decision fatigue, or aiming to build consistency, this conversation offers actionable tips and motivation to achieve your fitness goals while respecting your body’s needs.


--


Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> Mon, 02 Dec 2024 01:00:00 -0700 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 1716 In this episode of The Iron Lab Podcast, Coach Jo and Coach Kim dive into the art of balancing the time to push through and the time to pause in your fitness journey. They discuss how to recognize when to power through a workout and when rest is essential for long-term progress. By listening to your body’s signals—like mood changes, fatigue, or pain—you can make informed decisions that enhance recovery and prevent burnout. 


The coaches also explore strategies to break through plateaus, including various training routines and incorporating new methods, such as changing your tempo, adjusting your weight, and mixing up your reps to match. Throughout the episode, they remind listeners that life is a marathon, not a sprint, and sustainable progress requires balance.


The episode is packed with practical advice, from starting workouts with minimal effort to prioritizing sleep as a recovery tool. Jo and Kim encourage listeners to incorporate flexibility in their training plans and emphasize self-awareness as a key to making smart fitness decisions. Whether you’re navigating a busy schedule, battling decision fatigue, or aiming to build consistency, this conversation offers actionable tips and motivation to achieve your fitness goals while respecting your body’s needs.


--


Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No THE SISTERS YOU WANT TO BE BFFs WITH - Consistency and Discipline 13 13 THE SISTERS YOU WANT TO BE BFFs WITH - Consistency and Discipline full a42356d6-990b-481f-9569-48682026a9ca https://share.transistor.fm/s/c6bd6b95 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:


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Contact Joely Churchill and Kim Berube | Iron Lab: 



]]> 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:


--


Contact Joely Churchill and Kim Berube | Iron Lab: 



]]> Mon, 18 Nov 2024 01:00:00 -0700 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2208 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:


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Contact Joely Churchill and Kim Berube | Iron Lab: 



]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No WINE, STRESS & SOFT TISSUE INJURIES 12 12 WINE, STRESS & SOFT TISSUE INJURIES full 25ffd944-dd28-4a5d-be11-e1dcf179abd8 https://share.transistor.fm/s/c85f5623 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:


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Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> 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:


--



Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> Mon, 04 Nov 2024 01:00:00 -0700 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2214 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:


--



Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No DEAD SIMPLE MEAL PREP FOR THE OVERWORKED AND OVERWHELMED 11 11 DEAD SIMPLE MEAL PREP FOR THE OVERWORKED AND OVERWHELMED full 4142a233-933c-4f71-8d49-06d8d1512781 https://share.transistor.fm/s/e90bac42 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:

--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> 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:

--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 21 Oct 2024 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2334 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:

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Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No YOU KNOW WHAT TO EAT, SO WHY IS IT SO HARD 10 10 YOU KNOW WHAT TO EAT, SO WHY IS IT SO HARD full f60fb806-3f63-40d2-a050-1286b9990ddb https://share.transistor.fm/s/f490abb8 Hosts Coach Jo and Coach Kim explore the challenges of maintaining healthy eating habits. They highlight how the struggle is not about a lack of knowledge or awareness but stems from deeper issues, including stress, habits, and emotional triggers. They emphasize the importance of understanding these triggers, rewiring unhealthy habits, and setting up the right environment and mindset for success. Coach Jo and Coach Kim cover practical strategies such as mindfulness, cultivating awareness of thoughts, and gradually replacing old habits with new, supportive ones.


Listeners are encouraged to prepare mentally and physically by being proactive—keeping healthy options readily available and creating a supportive environment. Coach Jo and Coach Kim also stress the significance of a balanced mindset, avoiding the pitfalls of all-or-nothing thinking, and recognizing that one mistake doesn't erase progress. Ultimately, they suggest listeners seek guidance, like working with a coach, to dive deeper into the underlying factors beyond just food choices. With the advice and awareness presented in this episode, you can allow for more sustainable, positive change in your life.



Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Hosts Coach Jo and Coach Kim explore the challenges of maintaining healthy eating habits. They highlight how the struggle is not about a lack of knowledge or awareness but stems from deeper issues, including stress, habits, and emotional triggers. They emphasize the importance of understanding these triggers, rewiring unhealthy habits, and setting up the right environment and mindset for success. Coach Jo and Coach Kim cover practical strategies such as mindfulness, cultivating awareness of thoughts, and gradually replacing old habits with new, supportive ones.


Listeners are encouraged to prepare mentally and physically by being proactive—keeping healthy options readily available and creating a supportive environment. Coach Jo and Coach Kim also stress the significance of a balanced mindset, avoiding the pitfalls of all-or-nothing thinking, and recognizing that one mistake doesn't erase progress. Ultimately, they suggest listeners seek guidance, like working with a coach, to dive deeper into the underlying factors beyond just food choices. With the advice and awareness presented in this episode, you can allow for more sustainable, positive change in your life.



Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 07 Oct 2024 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 1445 Hosts Coach Jo and Coach Kim explore the challenges of maintaining healthy eating habits. They highlight how the struggle is not about a lack of knowledge or awareness but stems from deeper issues, including stress, habits, and emotional triggers. They emphasize the importance of understanding these triggers, rewiring unhealthy habits, and setting up the right environment and mindset for success. Coach Jo and Coach Kim cover practical strategies such as mindfulness, cultivating awareness of thoughts, and gradually replacing old habits with new, supportive ones.


Listeners are encouraged to prepare mentally and physically by being proactive—keeping healthy options readily available and creating a supportive environment. Coach Jo and Coach Kim also stress the significance of a balanced mindset, avoiding the pitfalls of all-or-nothing thinking, and recognizing that one mistake doesn't erase progress. Ultimately, they suggest listeners seek guidance, like working with a coach, to dive deeper into the underlying factors beyond just food choices. With the advice and awareness presented in this episode, you can allow for more sustainable, positive change in your life.



Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No FLY ON THE WALL CONVERSATIONS - DEEP DIVE FALL 2024 9 9 FLY ON THE WALL CONVERSATIONS - DEEP DIVE FALL 2024 full 9488de02-ed7a-4b82-8439-753fc33180e3 https://share.transistor.fm/s/ea353bd0 In this episode, Coach Jo and Coach Kim get vulnerable in a deep conversation about the challenges of balancing busy schedules and personal well-being. Coach Jo discusses the impact of changing routines and schedules and managing emotions, while Coach Kim opens up about her emotional and physical struggles, particularly in the wake of family loss and the struggles of family members with mental health issues. 


You’ll hear each coach describe their strategies and tools for the shiting season, from practicing mindfulness to meal prepping to getting inspired by community support. Each coach shares her inspiration and goals, from Coach Jo’s inspiration from the community and desire for greater self-compassion to Coach Kim’s position as a lighthouse for her daughters and family. 


From discussing emotional regulation to setting boundaries and focusing on what matters, listeners get to be a fly on the wall as Coach Jo and Coach Kim answer questions and share their journey towards finding balance and joy in both personal and professional life.
--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> In this episode, Coach Jo and Coach Kim get vulnerable in a deep conversation about the challenges of balancing busy schedules and personal well-being. Coach Jo discusses the impact of changing routines and schedules and managing emotions, while Coach Kim opens up about her emotional and physical struggles, particularly in the wake of family loss and the struggles of family members with mental health issues. 


You’ll hear each coach describe their strategies and tools for the shiting season, from practicing mindfulness to meal prepping to getting inspired by community support. Each coach shares her inspiration and goals, from Coach Jo’s inspiration from the community and desire for greater self-compassion to Coach Kim’s position as a lighthouse for her daughters and family. 


From discussing emotional regulation to setting boundaries and focusing on what matters, listeners get to be a fly on the wall as Coach Jo and Coach Kim answer questions and share their journey towards finding balance and joy in both personal and professional life.
--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 23 Sep 2024 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 3308 In this episode, Coach Jo and Coach Kim get vulnerable in a deep conversation about the challenges of balancing busy schedules and personal well-being. Coach Jo discusses the impact of changing routines and schedules and managing emotions, while Coach Kim opens up about her emotional and physical struggles, particularly in the wake of family loss and the struggles of family members with mental health issues. 


You’ll hear each coach describe their strategies and tools for the shiting season, from practicing mindfulness to meal prepping to getting inspired by community support. Each coach shares her inspiration and goals, from Coach Jo’s inspiration from the community and desire for greater self-compassion to Coach Kim’s position as a lighthouse for her daughters and family. 


From discussing emotional regulation to setting boundaries and focusing on what matters, listeners get to be a fly on the wall as Coach Jo and Coach Kim answer questions and share their journey towards finding balance and joy in both personal and professional life.
--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No THE PEPTALK 8 8 THE PEPTALK full d8d8ed7e-2cfe-45ea-81cb-ae215845f9aa https://share.transistor.fm/s/e443ea47 Get ready for the pep talk to finally take action, start the thing, or quit the thing! Coach Jo and Coach Kim bring the inspiration, motivation, and tough talk we all need to get stuff done, stay focused, and take action that serves us rather than self-sabotages. Make sure to save, download, and bookmark this episode to return to any time you need a pep talk to do the hard but necessary things in this thing called life. 


Coach Jo and Coach Kim discuss the tough truths of letting go of perfection, choosing the hard, and taking care of ourselves. From the concept of parenting ourselves to choosing the road less travelled to achieve our goals, the ultimate choice depends on ourselves. No coach, friend, stranger, spouse, or parent is going to magically make life easier, but we all have the power to overcome and persevere with the right mindset and a good enough perspective. If you’re in need of encouragement, this episode is for you!


Resources

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Contact Joely Churchill and Kim Berube | Iron Lab: 



]]> Get ready for the pep talk to finally take action, start the thing, or quit the thing! Coach Jo and Coach Kim bring the inspiration, motivation, and tough talk we all need to get stuff done, stay focused, and take action that serves us rather than self-sabotages. Make sure to save, download, and bookmark this episode to return to any time you need a pep talk to do the hard but necessary things in this thing called life. 


Coach Jo and Coach Kim discuss the tough truths of letting go of perfection, choosing the hard, and taking care of ourselves. From the concept of parenting ourselves to choosing the road less travelled to achieve our goals, the ultimate choice depends on ourselves. No coach, friend, stranger, spouse, or parent is going to magically make life easier, but we all have the power to overcome and persevere with the right mindset and a good enough perspective. If you’re in need of encouragement, this episode is for you!


Resources

--


Contact Joely Churchill and Kim Berube | Iron Lab: 



]]> Mon, 09 Sep 2024 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 1435 Get ready for the pep talk to finally take action, start the thing, or quit the thing! Coach Jo and Coach Kim bring the inspiration, motivation, and tough talk we all need to get stuff done, stay focused, and take action that serves us rather than self-sabotages. Make sure to save, download, and bookmark this episode to return to any time you need a pep talk to do the hard but necessary things in this thing called life. 


Coach Jo and Coach Kim discuss the tough truths of letting go of perfection, choosing the hard, and taking care of ourselves. From the concept of parenting ourselves to choosing the road less travelled to achieve our goals, the ultimate choice depends on ourselves. No coach, friend, stranger, spouse, or parent is going to magically make life easier, but we all have the power to overcome and persevere with the right mindset and a good enough perspective. If you’re in need of encouragement, this episode is for you!


Resources

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Contact Joely Churchill and Kim Berube | Iron Lab: 



]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No WHAT YOU DIDN'T KNOW ABOUT MACROS - Food as a set of instructions to your body 7 7 WHAT YOU DIDN'T KNOW ABOUT MACROS - Food as a set of instructions to your body full 5ccda422-4acb-43ff-b9f2-5e19855df852 https://share.transistor.fm/s/cb98a131 In this episode, Coach Jo and Coach Kim discuss the importance of macros (aka macronutrients) and how they affect our overall health. They start by giving listeners a basic overview of the three types of macros: protein, carbs, and fat and the vital role each plays in our body, including breaking down popular myths and misunderstandings about each macro. Then, Coach Jo and Kim get into the exciting facts about how macros communicate with our bodies, brains, and hormones—everything you didn’t know about macros but will be so happy you learned! 


Coaches Jo and Kim go beyond the simple facts of how macros affect the body and dig into the science of how each macro affects our body, how we process the energy and how we overcompensate for an imbalance of each of the three. This episode is a must-listen for anyone curious about their food choices to achieve optimal body and brain health while avoiding extreme diets and false information about food. 


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> In this episode, Coach Jo and Coach Kim discuss the importance of macros (aka macronutrients) and how they affect our overall health. They start by giving listeners a basic overview of the three types of macros: protein, carbs, and fat and the vital role each plays in our body, including breaking down popular myths and misunderstandings about each macro. Then, Coach Jo and Kim get into the exciting facts about how macros communicate with our bodies, brains, and hormones—everything you didn’t know about macros but will be so happy you learned! 


Coaches Jo and Kim go beyond the simple facts of how macros affect the body and dig into the science of how each macro affects our body, how we process the energy and how we overcompensate for an imbalance of each of the three. This episode is a must-listen for anyone curious about their food choices to achieve optimal body and brain health while avoiding extreme diets and false information about food. 


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 26 Aug 2024 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 1656 In this episode, Coach Jo and Coach Kim discuss the importance of macros (aka macronutrients) and how they affect our overall health. They start by giving listeners a basic overview of the three types of macros: protein, carbs, and fat and the vital role each plays in our body, including breaking down popular myths and misunderstandings about each macro. Then, Coach Jo and Kim get into the exciting facts about how macros communicate with our bodies, brains, and hormones—everything you didn’t know about macros but will be so happy you learned! 


Coaches Jo and Kim go beyond the simple facts of how macros affect the body and dig into the science of how each macro affects our body, how we process the energy and how we overcompensate for an imbalance of each of the three. This episode is a must-listen for anyone curious about their food choices to achieve optimal body and brain health while avoiding extreme diets and false information about food. 


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No CHOOSING CHANGE: WHEN'S YOUR NEXT SHIFT? 6 6 CHOOSING CHANGE: WHEN'S YOUR NEXT SHIFT? full 72dd63d0-603a-40a7-999a-5c7848b199cf https://share.transistor.fm/s/f8cfc92e Join Coach Jo and Coach Kim as they delve into the struggles and strategies for navigating life’s challenges. You’ll learn basic tips that make self-awareness, self-care, and embracing personal responsibility both possible and manageable. They stress the importance of taking control of one’s thoughts and beliefs to achieve personal transformation and create a fulfilling existence. 


Highlighting time management, consistency, and accountability, both Jo and Kim share their personal journeys, offering valuable insights into overcoming obstacles and evolving into a better version of oneself—You 2.0. Listeners will hear compelling stories of resilience and personal growth, including overcoming adversity and reflecting on past experiences to shape a more intentional future. 


The episode emphasizes the power of choice in personal development, encouraging individuals to set boundaries, manage time effectively, and visualize their goals to manifest positive outcomes. With a focus on radical responsibility and emotional adulthood, Jo and Kim underscore the importance of intentionality in achieving desired results. Tune in to learn how to embrace change and take actionable steps toward personal and professional success.

Resources discussed in this episode:


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Join Coach Jo and Coach Kim as they delve into the struggles and strategies for navigating life’s challenges. You’ll learn basic tips that make self-awareness, self-care, and embracing personal responsibility both possible and manageable. They stress the importance of taking control of one’s thoughts and beliefs to achieve personal transformation and create a fulfilling existence. 


Highlighting time management, consistency, and accountability, both Jo and Kim share their personal journeys, offering valuable insights into overcoming obstacles and evolving into a better version of oneself—You 2.0. Listeners will hear compelling stories of resilience and personal growth, including overcoming adversity and reflecting on past experiences to shape a more intentional future. 


The episode emphasizes the power of choice in personal development, encouraging individuals to set boundaries, manage time effectively, and visualize their goals to manifest positive outcomes. With a focus on radical responsibility and emotional adulthood, Jo and Kim underscore the importance of intentionality in achieving desired results. Tune in to learn how to embrace change and take actionable steps toward personal and professional success.

Resources discussed in this episode:


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 12 Aug 2024 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2332 Join Coach Jo and Coach Kim as they delve into the struggles and strategies for navigating life’s challenges. You’ll learn basic tips that make self-awareness, self-care, and embracing personal responsibility both possible and manageable. They stress the importance of taking control of one’s thoughts and beliefs to achieve personal transformation and create a fulfilling existence. 


Highlighting time management, consistency, and accountability, both Jo and Kim share their personal journeys, offering valuable insights into overcoming obstacles and evolving into a better version of oneself—You 2.0. Listeners will hear compelling stories of resilience and personal growth, including overcoming adversity and reflecting on past experiences to shape a more intentional future. 


The episode emphasizes the power of choice in personal development, encouraging individuals to set boundaries, manage time effectively, and visualize their goals to manifest positive outcomes. With a focus on radical responsibility and emotional adulthood, Jo and Kim underscore the importance of intentionality in achieving desired results. Tune in to learn how to embrace change and take actionable steps toward personal and professional success.

Resources discussed in this episode:


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Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No OUR PHONE ADDICTION 5 5 OUR PHONE ADDICTION full 15035d59-135a-4d05-bee7-c905d0a6cee5 https://share.transistor.fm/s/5d81cbbb  In this episode, Coach Jo and Coach Kim dive into how social media and phone addiction affect our mental health, creativity, and relationships. They share personal stories of their own struggles with phone addiction, highlighting how it often leads to wasted time, shorter attention spans, and negative feelings from constant comparison. They emphasize the importance of setting boundaries to protect our mental and emotional well-being and offer practical tips for unplugging and creating space from technology. The conversation also touches on finding a healthy balance between technology use for work and personal growth.


Jo and Kim also discuss their concerns about phone usage, both for themselves and their children. They explore how screen time impacts attention spans, brain development, and overall life quality, and consider the unique pressures faced by young moms in the digital age. In this episode, you’ll get tips for setting limits on screen time and creating distance between yourself and your devices. You'll be inspired by the benefits of a digital detox and the importance of being present in life, work, and relationships. 


If there is one thing you take away from this episode is the importance of being present in life, work, and relationships, and the value of unplugging from technology to foster personal growth and well-being.

Resources discussed in this episode:

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Contact Joely Churchill and Kim Berube | Iron Lab: 


]]>  In this episode, Coach Jo and Coach Kim dive into how social media and phone addiction affect our mental health, creativity, and relationships. They share personal stories of their own struggles with phone addiction, highlighting how it often leads to wasted time, shorter attention spans, and negative feelings from constant comparison. They emphasize the importance of setting boundaries to protect our mental and emotional well-being and offer practical tips for unplugging and creating space from technology. The conversation also touches on finding a healthy balance between technology use for work and personal growth.


Jo and Kim also discuss their concerns about phone usage, both for themselves and their children. They explore how screen time impacts attention spans, brain development, and overall life quality, and consider the unique pressures faced by young moms in the digital age. In this episode, you’ll get tips for setting limits on screen time and creating distance between yourself and your devices. You'll be inspired by the benefits of a digital detox and the importance of being present in life, work, and relationships. 


If there is one thing you take away from this episode is the importance of being present in life, work, and relationships, and the value of unplugging from technology to foster personal growth and well-being.

Resources discussed in this episode:

--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 29 Jul 2024 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2675  In this episode, Coach Jo and Coach Kim dive into how social media and phone addiction affect our mental health, creativity, and relationships. They share personal stories of their own struggles with phone addiction, highlighting how it often leads to wasted time, shorter attention spans, and negative feelings from constant comparison. They emphasize the importance of setting boundaries to protect our mental and emotional well-being and offer practical tips for unplugging and creating space from technology. The conversation also touches on finding a healthy balance between technology use for work and personal growth.


Jo and Kim also discuss their concerns about phone usage, both for themselves and their children. They explore how screen time impacts attention spans, brain development, and overall life quality, and consider the unique pressures faced by young moms in the digital age. In this episode, you’ll get tips for setting limits on screen time and creating distance between yourself and your devices. You'll be inspired by the benefits of a digital detox and the importance of being present in life, work, and relationships. 


If there is one thing you take away from this episode is the importance of being present in life, work, and relationships, and the value of unplugging from technology to foster personal growth and well-being.

Resources discussed in this episode:

--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No BITCH GOTTA MOVE 4 4 BITCH GOTTA MOVE full 8396aad7-ce42-4b10-9705-e9867160abf3 https://share.transistor.fm/s/65011b3d  In this episode, Coach Jo and Coach Kim delve into the metabolic health crisis, emphasizing its roots in diet and lifestyle factors affecting both adults and children. They highlight the critical role social support plays in maintaining a health and fitness journey and underscore the importance of muscle mass for both metabolic and mental health. They stress that strength training is particularly essential for aging adults and share personal experiences of making time for exercise despite busy schedules, emphasizing the importance of prioritizing fitness for long-term health goals. 


Coach Jo and Coach Kim explore the connection between metabolic dysfunction and chronic diseases, revealing how metabolic syndrome can begin in youth. The discussion also covers the significant role of muscles as metabolic organs that burn calories and improve mental health. They honestly address the common excuses for not exercising, such as feeling too weak or intimidated, and advocate for overcoming these barriers by valuing health and making time for self-care. The episode concludes with actionable tips for improving metabolic health through exercise, sleep, and nutrition, and highlights the importance of community and support in achieving fitness goals.


Resources


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]>  In this episode, Coach Jo and Coach Kim delve into the metabolic health crisis, emphasizing its roots in diet and lifestyle factors affecting both adults and children. They highlight the critical role social support plays in maintaining a health and fitness journey and underscore the importance of muscle mass for both metabolic and mental health. They stress that strength training is particularly essential for aging adults and share personal experiences of making time for exercise despite busy schedules, emphasizing the importance of prioritizing fitness for long-term health goals. 


Coach Jo and Coach Kim explore the connection between metabolic dysfunction and chronic diseases, revealing how metabolic syndrome can begin in youth. The discussion also covers the significant role of muscles as metabolic organs that burn calories and improve mental health. They honestly address the common excuses for not exercising, such as feeling too weak or intimidated, and advocate for overcoming these barriers by valuing health and making time for self-care. The episode concludes with actionable tips for improving metabolic health through exercise, sleep, and nutrition, and highlights the importance of community and support in achieving fitness goals.


Resources


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 15 Jul 2024 01:30:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2164  In this episode, Coach Jo and Coach Kim delve into the metabolic health crisis, emphasizing its roots in diet and lifestyle factors affecting both adults and children. They highlight the critical role social support plays in maintaining a health and fitness journey and underscore the importance of muscle mass for both metabolic and mental health. They stress that strength training is particularly essential for aging adults and share personal experiences of making time for exercise despite busy schedules, emphasizing the importance of prioritizing fitness for long-term health goals. 


Coach Jo and Coach Kim explore the connection between metabolic dysfunction and chronic diseases, revealing how metabolic syndrome can begin in youth. The discussion also covers the significant role of muscles as metabolic organs that burn calories and improve mental health. They honestly address the common excuses for not exercising, such as feeling too weak or intimidated, and advocate for overcoming these barriers by valuing health and making time for self-care. The episode concludes with actionable tips for improving metabolic health through exercise, sleep, and nutrition, and highlights the importance of community and support in achieving fitness goals.


Resources


--


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No MAKING PEACE WITH THE MIRROR 3 3 MAKING PEACE WITH THE MIRROR full b5da5786-96f1-4454-b70c-fe2bbe626c9c https://share.transistor.fm/s/56626340 In episode three of Iron Lab’s Perfectly Unfinished Conversations podcast, Coach Jo and Coach Kim discuss the dangers of perfectionism, our relationship with mirrors, and its impact on self-worth. From cultural expectations to social media pressure to generational attitudes, both Jo and Kim unpack their hang-ups about body image. By sharing impactful childhood memories and discussing the negative effect these experiences have had on their perceived self-worth, they give listeners practical advice for pushing past the negativity and learning how to love and look after themselves on a daily basis. 


Listeners will hear about the crucial role of self-love and acceptance in personal growth and transformation. Coach Jo and Coach Kim emphasize how when we focus on appreciation for our bodies—no matter what stage of life we’re in—we gain the opportunity to love, nourish, and grow our minds and bodies so we can become the best possible version of ourselves. 


This episode is a must-listen for anyone struggling with body image and self-esteem. Jo and Kim give practical how-to advice for making consistent, positive mindset changes and help listeners understand they are not alone in their struggles.


--



Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> In episode three of Iron Lab’s Perfectly Unfinished Conversations podcast, Coach Jo and Coach Kim discuss the dangers of perfectionism, our relationship with mirrors, and its impact on self-worth. From cultural expectations to social media pressure to generational attitudes, both Jo and Kim unpack their hang-ups about body image. By sharing impactful childhood memories and discussing the negative effect these experiences have had on their perceived self-worth, they give listeners practical advice for pushing past the negativity and learning how to love and look after themselves on a daily basis. 


Listeners will hear about the crucial role of self-love and acceptance in personal growth and transformation. Coach Jo and Coach Kim emphasize how when we focus on appreciation for our bodies—no matter what stage of life we’re in—we gain the opportunity to love, nourish, and grow our minds and bodies so we can become the best possible version of ourselves. 


This episode is a must-listen for anyone struggling with body image and self-esteem. Jo and Kim give practical how-to advice for making consistent, positive mindset changes and help listeners understand they are not alone in their struggles.


--



Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> Mon, 15 Jul 2024 01:20:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 2420 In episode three of Iron Lab’s Perfectly Unfinished Conversations podcast, Coach Jo and Coach Kim discuss the dangers of perfectionism, our relationship with mirrors, and its impact on self-worth. From cultural expectations to social media pressure to generational attitudes, both Jo and Kim unpack their hang-ups about body image. By sharing impactful childhood memories and discussing the negative effect these experiences have had on their perceived self-worth, they give listeners practical advice for pushing past the negativity and learning how to love and look after themselves on a daily basis. 


Listeners will hear about the crucial role of self-love and acceptance in personal growth and transformation. Coach Jo and Coach Kim emphasize how when we focus on appreciation for our bodies—no matter what stage of life we’re in—we gain the opportunity to love, nourish, and grow our minds and bodies so we can become the best possible version of ourselves. 


This episode is a must-listen for anyone struggling with body image and self-esteem. Jo and Kim give practical how-to advice for making consistent, positive mindset changes and help listeners understand they are not alone in their struggles.


--



Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No SUGAR COATED LIES 2 2 SUGAR COATED LIES full 6f59a19d-63c7-43b6-bde2-dbcc04c17f13 https://share.transistor.fm/s/87b9b424 In Iron Lab’s Perfectly Unfinished Conversations second episode, hosts Coach Jo and Coach Kim tackle the topic of habits that are no longer working for them. Amidst all the diet dogma floating around the internet, they address commonly-held beliefs and habits that aren’t serving the purposes we want them to. They break down why those habits don’t work and then discuss what does work, and things that we should consider replacing the old habits with.


Coach Kim and Coach Jo list habits we are very fond of because of routine or comfort that nonetheless don’t serve our fitness or health goals. Habits like drive-through food, skipping breakfast and even lunch, not getting enough protein in our diets, inconsistency in our eating, and demonizing food groups instead of understanding the needs of our bodies. They approach these habits from experience, from having done and tried every one of them along their journeys, and having discovered how little the habits contribute to their wellness and goals. In talking about what habits to switch to instead, they focus on what works for the health and strength of our bodies, exploring protein levels, the benefits of sleep, regular eating, and how our bodies function without proper nutrition, debunking common diet myths along the way.


—



Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> In Iron Lab’s Perfectly Unfinished Conversations second episode, hosts Coach Jo and Coach Kim tackle the topic of habits that are no longer working for them. Amidst all the diet dogma floating around the internet, they address commonly-held beliefs and habits that aren’t serving the purposes we want them to. They break down why those habits don’t work and then discuss what does work, and things that we should consider replacing the old habits with.


Coach Kim and Coach Jo list habits we are very fond of because of routine or comfort that nonetheless don’t serve our fitness or health goals. Habits like drive-through food, skipping breakfast and even lunch, not getting enough protein in our diets, inconsistency in our eating, and demonizing food groups instead of understanding the needs of our bodies. They approach these habits from experience, from having done and tried every one of them along their journeys, and having discovered how little the habits contribute to their wellness and goals. In talking about what habits to switch to instead, they focus on what works for the health and strength of our bodies, exploring protein levels, the benefits of sleep, regular eating, and how our bodies function without proper nutrition, debunking common diet myths along the way.


—



Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 15 Jul 2024 01:10:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 3008 In Iron Lab’s Perfectly Unfinished Conversations second episode, hosts Coach Jo and Coach Kim tackle the topic of habits that are no longer working for them. Amidst all the diet dogma floating around the internet, they address commonly-held beliefs and habits that aren’t serving the purposes we want them to. They break down why those habits don’t work and then discuss what does work, and things that we should consider replacing the old habits with.


Coach Kim and Coach Jo list habits we are very fond of because of routine or comfort that nonetheless don’t serve our fitness or health goals. Habits like drive-through food, skipping breakfast and even lunch, not getting enough protein in our diets, inconsistency in our eating, and demonizing food groups instead of understanding the needs of our bodies. They approach these habits from experience, from having done and tried every one of them along their journeys, and having discovered how little the habits contribute to their wellness and goals. In talking about what habits to switch to instead, they focus on what works for the health and strength of our bodies, exploring protein levels, the benefits of sleep, regular eating, and how our bodies function without proper nutrition, debunking common diet myths along the way.


—



Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No INTRODUCTION TO THE PODCAST 1 1 INTRODUCTION TO THE PODCAST full d034af2f-e4e5-45e7-8459-43a65938b9c4 https://share.transistor.fm/s/49f6a033 Welcome to Perfectly Unfinished Conversations, an Iron Lab podcast,  with hosts Coach Jo Churchill and Coach Kim Berube. This inaugural episode is all about getting to know the hosts, what Iron Lab is about, and why the Perfectly Unfinished Conversations podcast exists. Coach Jo and Coach Kim take us into their world, showing us how they built Iron Lab and inviting us into their minds and daily lives so we can know them better, and through them, learn about ourselves.


Coach Kim and Coach Jo come from wildly different backgrounds in terms of athleticism and sports but share a similar passion for fitness, movement, and living life. When they came together in 2022 to found Iron Lab, their combined philosophies melded together so well that the business seemed as though it was always destined to be. What they share in this episode is their vision of Eat, Sleep, Train, Live which emphasizes not just whole body wellness, but whole being balance. Iron Lab is inclusive of age, gender, size, and ability, and when Kim and Jo conceived of Perfectly Unfinished Conversations, it was a way to continue getting to know their clients and supporters on the east, sleep, train, live journey, and to demonstrate that they too are on that same journey. So join Kim and Jo to learn what drives them, what conversations they’ll be sharing, and why a “B Minus” mentality is how they maintain momentum in a world that demands unattainable perfection.


—


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Welcome to Perfectly Unfinished Conversations, an Iron Lab podcast,  with hosts Coach Jo Churchill and Coach Kim Berube. This inaugural episode is all about getting to know the hosts, what Iron Lab is about, and why the Perfectly Unfinished Conversations podcast exists. Coach Jo and Coach Kim take us into their world, showing us how they built Iron Lab and inviting us into their minds and daily lives so we can know them better, and through them, learn about ourselves.


Coach Kim and Coach Jo come from wildly different backgrounds in terms of athleticism and sports but share a similar passion for fitness, movement, and living life. When they came together in 2022 to found Iron Lab, their combined philosophies melded together so well that the business seemed as though it was always destined to be. What they share in this episode is their vision of Eat, Sleep, Train, Live which emphasizes not just whole body wellness, but whole being balance. Iron Lab is inclusive of age, gender, size, and ability, and when Kim and Jo conceived of Perfectly Unfinished Conversations, it was a way to continue getting to know their clients and supporters on the east, sleep, train, live journey, and to demonstrate that they too are on that same journey. So join Kim and Jo to learn what drives them, what conversations they’ll be sharing, and why a “B Minus” mentality is how they maintain momentum in a world that demands unattainable perfection.


—


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> Mon, 15 Jul 2024 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 1559 Welcome to Perfectly Unfinished Conversations, an Iron Lab podcast,  with hosts Coach Jo Churchill and Coach Kim Berube. This inaugural episode is all about getting to know the hosts, what Iron Lab is about, and why the Perfectly Unfinished Conversations podcast exists. Coach Jo and Coach Kim take us into their world, showing us how they built Iron Lab and inviting us into their minds and daily lives so we can know them better, and through them, learn about ourselves.


Coach Kim and Coach Jo come from wildly different backgrounds in terms of athleticism and sports but share a similar passion for fitness, movement, and living life. When they came together in 2022 to found Iron Lab, their combined philosophies melded together so well that the business seemed as though it was always destined to be. What they share in this episode is their vision of Eat, Sleep, Train, Live which emphasizes not just whole body wellness, but whole being balance. Iron Lab is inclusive of age, gender, size, and ability, and when Kim and Jo conceived of Perfectly Unfinished Conversations, it was a way to continue getting to know their clients and supporters on the east, sleep, train, live journey, and to demonstrate that they too are on that same journey. So join Kim and Jo to learn what drives them, what conversations they’ll be sharing, and why a “B Minus” mentality is how they maintain momentum in a world that demands unattainable perfection.


—


Contact Joely Churchill and Kim Berube | Iron Lab: 


]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No Trailer: Perfectly Unfinished Conversations | It's Good Enough, Let's Go! Trailer: Perfectly Unfinished Conversations | It's Good Enough, Let's Go! trailer 5a0b6c71-e3ad-487a-bd5d-23c2ba47f4ed https://share.transistor.fm/s/d13ad218 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.

Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> 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.

Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> Mon, 27 May 2024 01:00:00 -0600 Joely Churchill and Kim Berube Joely Churchill and Kim Berube 74 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.

Contact Joely Churchill and Kim Berube | Iron Lab: 

]]> iron lab, fitness, training, metabolic blueprint, health, strength, nutrition, self-care, alberta, lacombe, red deer, central alberta No