Fit Friends Happy Hour

As we close in on 2023, I'm taking a moment to share what's up in my world — from navigating motherhood, and juggling fitness, to managing my private practice.    I've heard your Instagram questions and 15-second clips only scratch the surface. That’s why I’m bringing you a real update here on the pod.    But this episode isn’t just about me rambling on about my life. I’m here to share the highs, lows, and everything in between and hopefully make you feel a little less alone in your journey.    Press play and get ready for a real heart-to-heart!     Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake  

Ever wondered what comes after the world of food and fitness? If you're adjusting to life beyond the labels of 'health nut' or 'fitness enthusiast,' you're in the right place.    Today, I’m sitting down with Ine-Wilme Coetzee, a pro cellist, and coach, to discuss the the surprising connections between our worlds. We’re chatting about how learning a new skill (like playing the cello) can help you build confidence in all areas of life – including the part where you’re working hard to heal your relationship with food.    Ine is also diving into the neuroscience of learning new skills, the joy it brings, and its impact on mental and emotional well-being. I know she’s going to inspire you to get your brave on and try something new so you can dig deep and find a new sense of passion and identity beyond the diet mindset!    Connect with Ine: Instagram | https://www.instagram.com/ine.wilme/ Save your spot for Inner Voice Academy when the doors open in January 2024: https://www.innervoice

Around the holidays, diet talk seems nonstop and it can be hard to manage as an intuitive eater. If you want tips on how to deal you’re in the right spot. Listen in for 10 tried and true strategies straight from my small group. This is like a free coaching session so grab your notebook and get ready to dodge diet-y comments like a boss.  Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake  

Ever feel like you're stuck in the loop of wanting to pick up new healthy habits but they just won't stick?  I get it, and so does Emily Nichols, our guest today. She's the brains behind Habit Hack Your Health, a podcast helping women boost their health and well-being in less time, guilt-free. Listen in as Emily explains why women need a unique approach to habits, reveals how diet culture might be standing in your way, and shares her best tips for adjusting your habits so they stick—no matter how hectic life gets.   Connect with Emily: Website | http://www.emily-nichols.com Instagram | http://www.instagram.com/emilynichols22   Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake  

Let's be real, we've all had our fair share of "quitter" moments. Abandoned workout routines, half-read books, you name it. We've all been there. There’s nothing more frustrating than wanting to do something but not being able to get yourself into forward motion.  That’s why today, I’m diving deep into 5 reasons why we tend to bail on things that are important to us. I’m also sharing my best tips for managing your mindset around quitting so you can ditch the deflating shame cycle and start dusting yourself and getting back into action sooner.   Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake  

It's time to dig into the science behind sugar and sugar addiction!   Why? Well, Halloween is right around the corner and the bowls of candy are coming out, and this easy access to candy can feel stressful if you've ever felt out of control around sugar.   That's why today I'm breaking down some of the science behind sugar and sugar addiction.   You'll walk away from this episode with action steps that will help you feel more calm and confident around sugar and food in general!   Are you ready to dive deeper? If so, be sure to join my 5-day sugar challenge here ---> www.katiehake.com/sugar  

Indecision can drain your energy and wreck your progress, especially when it comes to intuitive eating.    That’s why today, I’m bringing you a quick inspiring message to help you get off of the fence and into action. Whether you know it’s time to finally go all-in with intuitive eating or to sharpen another skill that’ll fill your cup, this episode is for you.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake

Cold and flu season's almost here, and staying sniffle-free is on everyone's mind.    But before you start buying vitamins or chasing ‘superfood’ trends, let's chat about how your diet truly impacts your immune system.   Tune in today for your no-nonsense guide to boosting your immune system. You’ll discover the best ways to fuel up on essential vitamins and minerals from your everyday meals. Plus, you’ll get the scoop on the science behind popular supplements.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake  

Feeling like a cozy sweater could solve it all – those tough body image days and more? I totally get it. Sometimes, life piles on, and hibernating in a big sweater feels like the only answer. Especially as the weather cools down, and our usual self-care routine takes a hit. (Goodbye nature walks and vitamin D!)   That's why in today's episode, I’m diving deep into the art of winter-proofing your self-care routine. I'm also sharing real advice that I recently gave to a client who was just counting down the days until she could snuggle up in a sweater and find some relief from body image struggles. Tune in for some cozy self-care and body love tips!    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake    

If you’re a new mom too, I see you. Not only is it hard to get a wink of sleep, it’s also hard to find time to eat. That’s why in this episode, I’m sharing all of the things that have been getting me through.    I’m talking about everything from tackling the ravenous hunger that comes with nursing (which is normal, btw!) to what to do if you’re on the other side of the struggle and have no appetite at all. Let’s dive in and get your body what it needs during this season when it’s working overtime for you and your little one.    P.S. Not a new mom? Press play anyway. The tips and tricks in this episode can be applied to any busy season of life.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake    

Have you ever just started to feel really good about your relationship with exercise?    But then, bam! You step into the gym, and the instructor's talking about "summer bodies" like it's the only goal worth having.    If you answered yes, you’re not alone. I chat with clients all of the time about how difficult it can be to find body positive and weight inclusive fitness spaces.    The good news? It’s not impossible. Today, I'm sharing some tips and tricks for finding those welcoming fitness spots. Plus, I'm diving into how you can make exercise an enjoyable part of your life. Whether it's through joyful movement or working toward performance goals, the goal is to put you back into the driver’s seat.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake    

When it comes to intuitive eating myths, I've heard them all – from 'Intuitive eating guarantees weight loss' to 'It's as simple as stopping when you're full.' Let's set the record straight. Tune in today as I debunk 5 common myths about intuitive eating so you can dive into it with confidence and clarity.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake  

If the word 'fit' makes you feel less than, you're not alone.   I recently ran a poll about this on Instagram, and the responses left me heartbroken.    For many, fitness isn’t about joyful movement and fun goals. It’s about striving for an ideal that makes them feel like crap in comparison.    And that is NOT something I want to get behind.    Join me today for a raw and honest chat about this poll and how it’s convicted me in the best way.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake  

Leaving diets and weight loss behind can feel like giving up on happiness in a world that sells thinness as the cure-all to all life's problems.  But here's a game-changing question: 'Will a smaller body truly bring me more joy?' In this episode, I’m diving into why weight loss isn't a magic fix, unpacking where this belief comes from, and sharing actionable steps to boost your self-worth and happiness. Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake  

Ever felt like you're back at square one? Hate the “I suck at this” beginner feeling? This episode is for you.    Today, I'm opening up about how it’s felt for me to go back to the basics of fitness postpartum and to learn the basics of parenting.    I'm also sharing a real client's story, shedding light on the mental hurdles that come up at the start of the intuitive eating journey – the uncharted territory, the beginner's mindset.    Grab your headphones and get ready to be uplifted. Change is hard. Being new at something is hard. But it’s so worth it, especially when food freedom is on the other side – not only for you but for generations to come. Let’s link arms and take the shaky first steps that’ll help us create massive change together.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/ Ready for more support? If so, we’d be thrilled to have you inside of Reboot Boot

Craving a touch of gentle nutrition in your routine but dreading the kitchen hustle?    If spending hours cooking isn't your vibe, I've got your back.   Today, I'm diving into the common kitchen struggles my clients (and I) face and sharing my best tips for busting out of a cooking rut.    Grab your headphones and get ready to say goodbye to the notion that healthy eating has to be complicated. Let's break free from the diet culture fueled food rules that make meal planning feel overwhelming.    Tune in and learn how to embrace healthy eating that suits YOU, minus the cooking stress!  Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/ Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset s

Let’s talk about the Barbie Movie! It's sparking vital body image conversations we can't ignore.    That’s why today, I’m discussing my favorite themes from the movie (no spoilers, I promise!).    Together, we'll peel back the layers to see how these themes resonate in real-life situations – ones I encounter every day with clients who are doing hard work to reach body neutrality.    We’ll also unpack how media has fueled body image issues for years and the small strides in diversity we’re seeing on the big screen and beyond.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/ Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food f

Stressed out and craving the benefits of meditation but struggling to sit still and clear your mind? I've got your back!   In this episode, I’m bringing you a 5-minute walking guided meditation that you can do from anywhere.  Whether you're strolling in nature or walking on a treadmill, this burst of mindfulness will leave you feeling grounded and refreshed.

Today, I’m sitting down with Jeff Ash, the awesome host of the Men's Intuition Podcast. As an intuitive eating coach, husband, and father Jeff has a unique perspective on the often overlooked way that men are impacted by diet culture.    Listen in as Jeff and I discuss:    His backstory – how he found intuitive eating through Ellen Satter's DOR How body image struggles can manifest differently for men compared to women  How to approach the topic of intuitive eating with the man in your life and communicate the support you need  His best tips for helping your kids develop a healthy relationship with food    Let's put an end to the myth that diet culture only targets women. The truth is, we're all in this together, and by having eye-opening conversations, we can drive real change. Food freedom and body respect are rights for everyone, regardless of gender. It's time to stand united for a healthier and more inclusive world.   Connect with Jeff:  Instagram | https://www.instagra

What if I told you there's a magic pill that can boost your self-confidence and strengthen your friendships? If that sounds like something you need in your life, then this episode is a must-listen!   Listen in as I uncover the power of non-physical compliments and share 10 compliment scripts that will help you effortlessly say goodbye to toxic diet culture-riddled compliments and hello to celebrating the qualities that truly matter. Connect with Katie:   Book a Free Strategy Call | www.katiehake.com/schedule   Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/