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EPISODE 384.
Strategies for stress-free and enjoyable family mealtimes, fostering a positive relationship with foodTips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressuresPractical advice for meal planning, managing grocery budgets, and making mealtime fun and engaging for both parents and kids
In this episode of Fit Friends Happy Hour, host Katie interviews Jessica Holden, a Registered Dietitian specializing in family-focused culinary nutrition.
What We Cover:Connect with Jessi:
Instagram | https://www.instagram.com/the.kitchen.invitation/
Facebook | Stress Free Family Cooking FB GroupWebsite | https://thekitcheninvitation.com/
Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching -
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EPISODE 383.
finding the slight edge when it comes to focuswhat is creatine the physical and mental benefits of creatine, specifically for women
In this episode of Fit Friends Happy Hour, host and Registered Dietitian, Katie Hake, answers all your questions about creatine. She answers questions like creatine monohydrate vs micronized creatine, loading phase, should you be taking creatine on rest days, and more.
What We Cover:
Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Links Mentioned:
Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt
00:00 Introduction to Vitality
00:11 Cold Plunging for Vitality
00:49 Healthy Aging: Muscle Mass and Bone Density
01:21 Exploring Creatine: Benefits Beyond Bodybuilding
01:44 Mental Focus and Supplements
03:32 Magic Mind: A Mental Performance Shot
06:49 Creatine: Physical and Brain Benefits
13:10 Dosage and Forms of Creatine
16:51 Final Thoughts and Recommendations
18:04 Conclusion and Contact Information -
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EPISDOE 382.
what is diabulimiaintersection of disordered eating and blood sugar management importance of supportive care in healthcare
In this episode of Fit Friends Happy Hour, host Katie Hake interviews Registered Dietitian, Emily Welles, on the complex and often overlooked topic of diabulimia.
What We Cover:Connect with Emily:
Email | [email protected]
Website | emilywellesnutritiongroup.com
Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching -
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EPISDOE 381.
practical tips for meal planningthe importance of trying non-disruptive health experimentsbalancing career and mom life
In this episode of Fit Friends Happy Hour, Katie provides a life update covering various aspects such as food, fitness, and lifestyle. She discusses her personal exploration of mental focus supplements, inspired by her grandmother's battle with Alzheimer's.
What We Cover:
Get Magic Mind at 50% off with the Black Friday offer, available only through my link until December 6th: https://ww.w.magicmind.com/fitfriendsbf
Connect with Katie Hake:HTMA Black Friday Bundle | Save your spot
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching -
Send us a text
EPISODE 380.
What if you could head into the holiday season feeling confident with your plate, your body, and the many conversations? Guest expert, Dr. Kori Miller, a health professional specializing in counseling, psychology, and intuitive eating, shares her tips and tricks to help you master your emotions and get the most out of this holiday season.
What we cover:
- Strategies for setting and maintaining boundaries during holiday gatherings
- The role of self-compassion especially with grief
- Practical tips for navigating holiday-related challenges and fostering a positive mindset
Connect with Katie Hake:HTMA Black Friday Bundle | Save your spot
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Connect with Dr. Miller:Website | www.growyourcapacity.com
Facebook | Connect here -
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EPISODE 379.
what minerals are and why they matterpersonal testing experienceintentional and purposeful supplementation
Have you ever experienced burnout? Are you constantly reaching for the 2pm coffee and candy? Today we explore the importance of minerals in combating fatigue and burnout. Katie puts on her RD hat to discuss essential minerals like magnesium, sodium, potassium, calcium, iron, zinc and more.
What we cover:
Connect with Katie Hake:HTMA Black Friday Bundle | Save your spot
Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Links Mentioned:
Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt -
Send us a text
EPISODE 378.
significance of cortisol levelsimportance of addressing root causes of hormonal imbalances rather than using quick fixes like supplements or restrictive dietsdeep dive into hormonal birth control and how to safely transition off
Have you ever been told your cortisol is too high or that you need to heal your gut? Ever considered a different way to eliminate acne without hormonal birth control? Tune in as Katie interviews guest expert, Taylor Lechner MFN, RD, LD on all things hormone health from a non-diet lens.
What We Cover:Connect with Katie Hake:
Non-Diet Newsletter | www.katiehake.com/newsletter
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Connect with Taylor Lechner:Website | https://lknutritionohio.com
Instagram | @lknutritionohio -
Send us a text
EPISODE 377.
how to raise intuitive eaters - children and teensthe importance of weight-inclusive care for adolescentsGLP-1's in kids and the futuretips and language shifts to have around food with kids
There may be a way you can help the kiddo in your life feel confident and comfortable in their body as an adult. Tune in as Katie interviews guest expert, Katie Badger MS, RDN, LDN, CLC on all things raising kids in diet culture.
What We Cover:Connect with Katie Hake:
Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Connect with Katie Badger:Website | www.everybodynutritionrd.com
Instagram | @EveryBodyNutritionRD
LinkedIn | www.linkedin.com/in/katieabadger -
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EPISODE 376.
the updated research around sugarWhat actually feeds the cyclepractical tips for food neutrality
Have you ever felt uncontrollably drawn to sugary snacks or struggled with the idea that sugar might be addictive? Tune in as Katie addresses these concerns with a science-backed perspective and provides practical advice on developing a healthier relationship with food.
What We Cover:Connect with Katie:
Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk
https://www.rachelleheinemann.com/podcast/do-i-have-sugar-addictionhttps://marcird.com/sugar-addiction-summary-science/https://www.rachaelhartleynutrition.com/blog/2016/09/reasons-youre-not-addicted-to-sugarhttps://christyharrison.com/foodpsych/4/truth-about-food-addiction-marci-evans-eating-disordershttps://www.evelyntribole.com/resources/studies/
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
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EPISODE 375.
Ever struggle to keep up with that dreamy instagram-able 5am routine? This episode of Fit Friends Happy Hour dives into staying motivated with early morning routines and routines in general. Host Katie shares her latest updates since January, helping you build habits and stay energized for the long haul, not just short sprints.What We Cover:
How internal desires can triumph over external motivationsPractical tips for habit stacking to make routines stickyThe role of community and technology in keeping you accountable and motivatedWhether it's healthy eating, regular movement, or a more resilient brain - tune in to learn how to reshape your mornings and thrive throughout your day!
Connect with Katie:Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching -
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EPISODE 374.
Reasons for food guilt and why it mattersThe mental and social repercussions of food guiltStrategies to overcome the yuck!
You ever feel 'YUCK' after eating a certain food? (and not because it was expired) This episode of Fit Friends Happy Hour explores the concept of food guilt. A recent survey highlights that 29% of food consumption causes guilt for Americans, impacting decision-making in meals, but it doesn't have to be that way for you too.
What We Cover:
Connect with Katie:Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching -
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EPISODE 373.
Redefining fitness goalsA key component of sustainable movementStrategies for navigating traditional gym culture
In this episode of Fit Friends Happy Hour, Katie interviews Barb Puzanovava, an ACE Certified Personal Trainer and Behavior Change Specialist, known as THE Non-Diet Trainer. They discuss the concept of joyful movement, focusing on pleasure rather than aesthetics, and the significance of making fitness inclusive and accessible to all. Barb shares her personal journey, insights on overcoming diet culture, and practical advice for finding and enjoying movement regardless of one's starting point.
What We Cover:
Connect with Barb:Instagram
Learn More about Barb
Workout with Barb!
Connect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule -
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EPISODE 372.
Why you should prioritize protein as your first meal of the dayWays to shortcut your meal prep, especially as a busy professionalMindset hacks for implementing nutrition in a way that's easy
In this episode of Fit Friends Happy Hour, host Katie addresses the challenges of maintaining good nutrition amidst a hectic schedule. She shares her top 10 tips for integrating healthy eating habits into a busy lifestyle.
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
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule -
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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
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule -
Send us a text
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
Book a free strategy call | www.katiehake.com/schedule -
Send us a text
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
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule -
Send us a text
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
Check your insurance benefits | www.katiehake.com/benefits
Book a free strategy call | www.katiehake.com/schedule -
Send us a text
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
Check your insurance benefits | https://www.katiehake.com/checking-insurance-benefits -
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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
Check your insurance benefits | https://www.katiehake.com/checking-insurance-benefits -
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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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