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EPISODE 371.
What health overwhelm is, common causes, and the pressure to achieve perfect healthImportance of adopting a growth mindset, celebrating small wins, and starting with health basics Ways to manage health-related anxiety, the importance of setting boundaries, and how to create a supportive environment
In this week's episode of Fit Friends Happy Hour, Katie delves into the all-too-common feeling of health overwhelm and offers practical tips to simplify your wellness journey. If you've been juggling a stressful job, complex health issues, or just feeling stuck in a cycle of unhealthy habits, overwhelmed with too many things to do, this episode is for you. Katie shares actionable insights to help you shift your mindset and develop sustainable health routines, all while emphasizing the importance of self-compassion and realistic goal-setting.
What We Cover:Join us as we tackle the complexities of health overwhelm and empower you to take manageable steps towards a healthier, happier you.
Connect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
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EPISODE 370.
Importance of adapting to seasonal changesAdapting fitness routines to seasonally changing schedules and prioritiesStaying motivated as days become shorter and colderBenefits of seasonal produceAddressing Seasonal Affective Disorder (SAD)Daily morning routines for moms to set the tone of the day
As summer fades and fall approaches, many find themselves feeling a bit down about the changing seasons. In this episode, host Katie explores fall morning routines that will reignite your enthusiasm for waking up and starting your day, despite the cold weather.
Discover why adapting your routine to the seasons is crucial for your mental and physical well-being, and how you can make the most of autumn's charm. Katie also provides practical tips for optimizing your fitness, nutrition, and mindset as we transition into fall.
Whether you're tackling the challenges of seasonal affective disorder or simply looking for ways to add a spark to your mornings, this episode has you covered. Plus, hear about our upcoming fall walking challenge starting October 1!
What We Cover:
Connect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
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EPISODE 369. In this week's episode of Fit Friends Happy Hour, we discuss:
The diet cycle and its impact on mental healthHow diet culture influences our brain, health, and self-perceptionPractical tips on integrating intuitive eating principlesInsights from Jenn Elliott, psychotherapist and intuitive eating counselor, on balancing mental and physical wellness
With a background in personal training and group fitness, Jen brings a unique perspective to her work. She shares practical advice on integrating intuitive eating principles and discusses the impact of diet culture on our mental and physical well-being. Tune in for an enlightening conversation about health, wellness, and self-acceptance.
Connect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
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EPISODE 368. In this episode of Fit Friends Happy Hour, Katie discusses common reasons people dislike vegetables and shares practical tips to make them more palatable.
Common reasons for disliking vegetablesTips to make vegetables more palatable (and even enjoyable!)The importance of mindsetGradual exposure to change taste preferences over time
What we cover:
Connect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
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EPISODE 367. Do you wish you could turn off the mental chatter around food??
In this episode, we delve into the challenges and impacts of calorie counting, exploring the history behind it and addressing why it can be SO hard to stop. Discover three effective strategies to help you break free from this habit and transform your relationship with food and nutrition.
Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule
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EPISODE 366: Do you ever feel stuck or paralyzed when you get off track?
In this episode of Fit Friends Happy Hour, we explore five effective strategies to boost your consistency in your daily routines. Katie shares how small, consistent actions can lead to significant long-term progress and provides actionable tips to help you stay on track this week.
Whether you're balancing a busy work schedule, family time, or personal goals, these practical steps will help you prioritize and, most importantly, sustain healthy habits.
Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule
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EPISODE 365. The pressure to “bounce back” after having a child is real. And the timing couldn’t be worse. What new mom has time to adopt a long, draining workout routine?
If you’re looking for realistic tips on getting back into your nutrition and fitness groove, this episode is for you
Meet Bailey Oschman, co-founder of Fit Mama in 30, a training program for new and expecting moms.
In this episode, she’s sharing her best tips for feeling like YOU again — not just “getting your body back” at the expense of your mental and physical health.
She’s covering things like:
What you need to know about diastasis recti Post-partum recovery, nutrition, and physical therapyWellness for new momsAbout Bailey Oschman
Bailey Oschman is a registered dietitian, personal trainer, pre/postnatal training specialist, and mom. She is a co-founder of Fit Mama in 30, which aims to support moms at every stage of motherhood, from training to nutrition.
Connect with Bailey at fitmamain30.com
Fit Mama in 30 Core Recovery Program: members.fitmamain30.com/offers/uADLxd7L/checkout
Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule
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EPISODE 364. Feel guilty when you try to take a rest day? If so, who could blame you? For years, diet culture has told you that neglecting your physical and mental well-being and sticking to a rigid workout routine is the only way to hit your goals.
It’s time to flip the script and bring back rest. Listen today for 5 tips that will help you tune out the voice in your head saying, “You’re lazy.” or “Just push harder.” when you try to take the break, you know you need and deserve.
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Book a free strategy call | http://www.katiehake.com/schedule
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363. How’s your summer? Ugghh…if you carry body image baggage, you may dread this question.
In this episode, we’re kicking the ‘summer body’ myth out the window. Really far out there. Because every body should enjoy summer, regardless of shape or size.
Summer is actually the perfect time to start trusting your body and its signals. BBQs and beach time give opportunities to enjoy your food and find joyful movement experiences.
Let's use this summer to get comfortable with a new mindset around food and movement.
After this episode, you’ll have 5 tips for embracing the season and finding ways to actually enjoy your summer, body baggage aside.
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Book a free strategy call | http://www.katiehake.com/schedule
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EPISODE 362: Ever found yourself thinking, "Why did I eat so much this weekend? I'll get back on track and start my diet again on Monday."
If you answered yes, you might be caught in the Binge-Restrict Cycle.
This cycle keeps you stuck feeling like you just don’t have enough willpower.
But the truth is that YOU are not the problem. Restriction just doesn’t work for anyone long term. Tune in to learn why.
Plus, hear about a powerful mindset shift that will help you bring healthier foods into your day-to-day without shame.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Resources mentioned in this episode:Blog post | What is the binge restrict cycle?
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EPISODE 361: Have you been thinking about cutting out dairy? Maybe you’ve heard that It could be the root cause of your acne or hormone struggles, but you’re not sure if it’s really worth it to part with your favorite coffee creamer or cheese.
Ditching dairy altogether is a big deal, and you deserve to know the facts before you make a decision. That’s why today, I’m bringing Kerry Hackworth on the show to answer all of your burning questions about dairy.
Listen in as she breaks down:
How to know when you should cut out dairy completelyWhat you need to know about dairy and health: Does dairy really support bone health? Is it really linked to cancer? The truth about dairy and how it impacts hormone healthConnect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Connect with Kerry:
Instagram | https://www.instagram.com/dietitiankerry/
Resources mentioned in this episode:
https://www.usdairy.com/
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EPISODE 360: When it comes to movement and nutrition, I haven’t always been so gentle with myself.
In fact, when I stepped into the fitness industry, I put a ton of pressure on myself to overexercise so I could maintain the ‘perfect’ physique.
Why? Because I believed my body was my business card. Looking back, that was such a toxic mindset. It sucked the fun out of food and fitness for me.
I know many of you can relate to my story. That’s why today, I’m bringing you a different kind of episode where I’m in the hot seat being interviewed by a fellow intuitive eating counselor.
Listen in to hear my full journey and details I've never shared before on the podcast.
My hope is that you’ll walk away from this episode feeling seen and knowing that a better relationship with food and fitness is possible for you, no matter where you’re at right now.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Resources mentioned in this episode:
She’s Well Fed Podcast, hosted by Jessie Steffes | https://www.sheswellfed.com/podcast
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EPISODE 359: When it comes to vegetarianism and veganism, there are so many myths floating around like:
"It's impossible to get enough protein without meat."
and
“Only ‘real vegetarians’ who forgo meat entirely reap the health benefits of plant-based eating.”
That's why today, I'm here to help you cut through the noise. We'll look at the real pros and cons based on actual research, so you can make an informed decision.
Tune in to learn if plant-based eating is the right move for you.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
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EPISODE 358: When it comes to eating and body image, opinions are everywhere—even in faith-based books. Many Christian books encourage people to care for their bodies because the Bible says it’s a temple.
But can these approaches really help you improve your relationship with food and your body? My client Cathy and I unpack that question in this episode.
Listen in as she shares her experience exploring a faith-based approach to health and how those principles compare to intuitive eating. Listen in as she shares her experience exploring a faith-based approach to health and how it compares to intuitive eating.
Plus, hear how fibromyalgia, her parents' declining health, and finding a new rhythm with movement shaped her journey to intuitive eating.
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Book a free strategy call | http://www.katiehake.com/schedule
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You’ve bravely stepped into the world of intuitive eating, leaving fad diets behind, and maybe even started working with a non-diet RD.
But now you (or someone you know) are feeling conflicted. GLP-1 meds (like Semaglutide, Wegovy, Mounjaro, Ozempic) seem like they could be a good fit. Whether for weight loss, managing pre-diabetes, or handling a condition like PCOS, you're curious but have questions like:
"Will I still fit into the intuitive eating community if I try GLP-1 meds?” and “Will this pull me back into dieting?"
That’s exactly what we’re covering in this episode. I’m joined by Holly Dykstra, RDN, an intuitive eating counselor, to cut through the social media noise and provide objective facts.
Listen in to learn:
Is intuitive eating anti-weight loss?How GLP-1s workPossible GLP-1 side effectsThe importance of body autonomy and how to support someone on these meds, even if you don’t agree with their choiceAbout Holly Dykstra:
Holly Dykstra, known as the GR Dietitian, is a registered dietitian and certified intuitive eating counselor based in Grand Rapids, Michigan. Practicing since 2008, she holds a bachelor's and master's in dietetics from Western Michigan University and a certificate in Functional and Integrative Nutrition from the Academy of Nutrition and Dietetics. -
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EPISODE 356: We all face bad body image days—it’s inevitable. Whether you’re male or female, generally fairly confident (or not), a fitness enthusiast, a casual exerciser, or somewhere in between, body image struggles affect us all.
That’s why I’m sharing 3 practical tips to turn bad body image days around today. These are tried-and-true strategies I've used personally and with my coaching clients.
Grab your journal (or your notes app), and Let’s stop bad body image days in their tracks together!
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Book a free strategy call | http://www.katiehake.com/schedule
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EPISODE 355: Is something draining the joy from your mealtime? Whether you're overthinking your food choices due to food rules (lingering from your dieting days), struggling to accommodate family or roommates when cooking, or simply finding it hard to sit still and focus on your meal, you're not alone, and this episode is for you.
Today, I’m sharing simple tweaks that’ll help you tap into mindful eating so you can cut the mealtime stress and start enjoying every bite you take (without feeling guilty!).
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Book a free strategy call | http://www.katiehake.com/schedule
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EPISODE 354: “I’m trying so hard to eat intuitively, but I’m eating constantly, and I don’t feel healthy.” This is a real snippet from a client application I received recently, and It made me think about how many of you might be feeling the same way.
That’s why today, I’m tackling the biggest misconception about intuitive eating - that it’s a free-for-all, eat whenever you want, when you want philosophy that leaves no room for structure.
Listen in to learn the truth about intuitive eating and how structure can support you as you heal your relationship with food and your body. You’ll walk away with 3 simple steps that will help you chase your health goals WITHOUT slipping back into the diet mentality.
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Book a free strategy call | http://www.katiehake.com/schedule
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EPISODE 353: Do social media ‘gut health’ gurus have you feeling like your bloating is a 911 emergency?
If so, here's some news to ease your mind: most of the time, bloating is just a normal part of digestion.
Listen in today to get the real truth about bloating. I’m walking you through the 10 main triggers I've seen for bloating time and time again after working for over a decade as a registered dietitian.
By the end of this episode, you'll have simple tweaks to ease your bloating, along with answers to questions like 'Is my bloating normal, or Is it time to discuss it with my doctor?' and 'Could a bad body image day trick me into thinking I’m bloated when I’m actually not?’
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EPISODE 352: Do you carry "food rules" that you can’t explain, or didn’t sign up for? Maybe your family insisted on eating organic, or your friends exercise excessively to "burn off" calories, and these choices felt so normal you never even questioned the beliefs behind them.
Today, my client Amanda shares her experience with this struggle. Raised in a food-centric environment, she faced conflicting messages about food and fitness growing up.
But what you’ll hear during this episode is that by embracing intuitive eating, she was able to heal her relationship with food–and her body.
Listen in as she opens up about what it was like coaching alongside me at The Reboot Bootcamp. She’s discussing everything from releasing toxic food rules to incorporating gentle nutrition and how coaching support helped her manage overwhelm along the way.
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
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