Fit Friends Happy Hour

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/    

Have you ever had a craving hit you like a ton of bricks? Like you’re up late watching Netflix and all the sudden you NEED a cookie (and no, having a chocolate protein instead bar won’t cut it).   We've all been there, right? And let's be honest, we've probably all tried to resist those cravings at some point.    Well, I've got good news: if you're tired of feeling guilty about enjoying food just for fun and if your cravings are sabotaging your gentle nutrition goals, this episode is for you. Listen in as I discuss the science behind cravings, the power of intuitive eating in managing them, and how to find a balance between pleasure and nourishment.    Connect with Katie:   Book a Free Strategy Call | www.katiehake.com/schedule   Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/    

I want to let you in on a little secret: your body has a weight sweet spot, known as your weight set point. This means you have less control over your weight than you think. But don't worry, understanding this theory could actually help you break free from the constant stress of chasing numbers on the scale.  Curious about your sweet spot? Worried about what this means for you if you’re aiming to lose weight? This episode is for you! Listen in as I explain weight set point theory and how it can help you find food and body freedom.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

Let’s find your fitness focus! Are you training or working out? Not sure about the difference? You’re in the right spot.  In this episode, I’m explaining what sets training apart from just working out. Plus, I’m clearing the air and letting you know that having performance goals can be healthy, even on your non-diet journey! Whether you're ready to push yourself to new fitness heights or simply seeking joyful movement that fills your cup, you’ll walk away from this episode with the insights you need to find your fitness sweet spot.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/    

Let's talk about embracing the power of gentle nutrition on YOUR terms!  No more rigid diets or cookie-cutter approaches. With intuitive eating, you hold the reins and can ease into it when it feels right for you.  If this sounds sweet but also scary to you, I get it. I see it all of the time. Clients who are worried that they’ll never feel ready to explore gentle nutrition or are afraid that they’ll “get it wrong” when they do.  Sound familiar? Don't worry, I've got your back. In this episode, I’m sharing my best tips for diving into gentle nutrition with joy and confidence. Tune in and discover if it’s the right time for you to savor the benefits of gentle nutrition.    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

Have you ever hesitated to go back for seconds or played it safe with a "healthy" choice because of what others might think? Trust me, you're not alone.  I've had countless clients open up to me about how the fear of judgment from others holds them back from truly enjoying their meals.  The good news? It is possible to break free and make satisfying food choices without guilt or shame. Today, I’m sharing my best tips for embracing unapologetic eating. It's time to ditch the salad when you crave that mouthwatering hamburger and fries and rediscover the joy of food, no matter who you’re with!    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/    

If you've ever thought, "Intuitive eating sounds amazing and freeing, but I’m worried about gaining weight.," I totally get it.    When we live in a society that's so focused on weight and can be pretty judgmental about it, the thought of releasing control over your body and exploring intuitive eating can feel downright terrifying.    But here's the good news: It’s possible to release that fear of weight gain and truly experience the freedom and acceptance that come with intuitive eating. Listen in to this episode for 3 strategies that will help you do just that!    Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

Ever wondered why you just can't seem to stop eating? If you answered yes, today’s episode is for you. Join me as we unravel the common reasons behind insatiable appetites and discover my 5-step framework to help you ditch restriction and reconnect with your body so you can build more mindfulness and satisfying meals and snacks into your day-to-day.  You’ll learn exactly why you might be struggling with eating past the point of comfortable fullness or endless grazing, and most importantly, you’ll walk away understanding why guilt has no place at the table.  Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

Are you tired of hating every single photo of yourself? With summer just around the corner and swimsuits and shorts making their way into our wardrobes, you might already be dreading the negative self-talk that creeps in when you glance at your vacation or summer snapshots.    But imagine a world where even an unflattering photo doesn't set off your inner critic. I mean, we've all been there, right? Those moments that send us down the path of body shaming are tough to shake off.    You're not alone—I've been there too. That’s why I can’t wait to help you break free from that cycle. Listen in to learn four strategies that have worked wonders for both my clients and me.    This episode will help you kick self-photo loathing to the curb so you can soak in the beautiful memories held within each photo you take.  Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

It’s not every day that you get to hear from a non-diet dietitian who is as enthusiastic about helping clients develop fabulous relationships with food as they are about mentoring other professionals in this life-changing field worldwide. But that’s exactly what we’re doing today! Listen in as our guest, Jennifer McGurk talks about her journey with food, fitness, eating disorder recovery, and where intuitive eating came into play for her.  She also sheds light on the freedom she’s found on the other side of healing her relationship with food and her body. The kind of freedom that’s created a ripple effect in all aspects of her life, including motherhood and business!  Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/ Connect with Jennifer:  Website | https://pursuingprivatepractice.com/ Instagram | https://www.instagram.com/pursuing.private.practice/ Group Private Practice |  https://eatwithknowledge

In today’s episode, I’m sharing the books that have helped me and dozens of clients stay on fire for intuitive eating! Why? Because I know that when it comes to healing your relationship with food and your body, there is no checkbox. Even after you learn the intuitive eating principles and put them into practice, it’s normal to need a dose of motivation to keep you on the path to food freedom.   Tune in to catch my top 4 must-reads for anyone who is looking for expert-level insights that’ll give them the motivation to keep pushing back on toxic diet culture.  Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/ Find each book mentioned in today’s episode here! | Amazon Storefront | amazon.com/shop/kthake  

It’s inevitable: at some point, we all face stressful seasons of life - myself included! (More about that in today’s episode).  But could intuitive eating help you find calm in the chaos? I know personally when life throws me a curveball, I feel the deepest gratitude for younger Katie. The one who stayed the course with intuitive eating even when it felt hard.  Because having a healthy relationship with food takes so much pressure off during the tough times.  If you’re ready for a real and raw life update and a healthy dose of inspiration to keep you motivated to pursue food freedom, listen in!  Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

Looking to experiment with a low FODMAP diet to ease your IBS symptoms? Put down the overwhelming one-size-fits all “off-limits” food list and tune into this episode. Meet our guest, Samina Qureshi, RDN LD. Samina specializes in helping people who struggle with Irritable Bowel Syndrome (IBS) and their relationship with food nourish their bodies without rigid diets, stress, guilt, or shame.  In this episode, she dives deep into who could benefit from a low FODMAP diet, how to incorporate it into your life without unnecessary restriction, and… The relationship between GI disorders like IBS and eating disorders  The danger in following trendy ‘gut health protocols  The gap in the gut health industry when it comes to highlighting cultural cuisine while managing IBS You might be surprised by how hopeful you feel after listening to this episode. You’ll walk away knowing that it IS possible to treat your GI distress without toxic diet culture, fad diets, or restriction!    Connect with Samina: Apply for yo

A question I get all of the time is, “How am I supposed to love my body when I hate the way it looks?”   When I hear this, I always lead my clients into the messy middle or gray area between body love and body hatred.    First, we start by dipping our toe in and exploring body respect. And that’s exactly where I recommend you start if you’re struggling to make peace with your body.    Consider today’s episode your body respect playbook. You’ll walk away from this episode feeling inspired and energized, knowing that body respect AND neutrality are within reach for you (even if full-blown body love feels like a pie in the sky at this stage).    Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

Let’s be real, there are going to be times when you’re torn between tapping into grit and pushing through discomfort and giving yourself grace when you don’t feel like exercising. That’s why today, I’m sharing 5 things to consider when you’re at that crossroads, wondering if you should push through or take a break.  You’ll walk away from this episode knowing that you’re not alone in this balancing act and that you can have it all! You can choose to give yourself radical self-compassion and grace AND you can opt to get uncomfy and pursue new and challenging fitness goals.  Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

Do you find that stepping on the scale derails your entire day? I think we’ve all been there, weighing out of habit, seeing a number that disappoints us, and finding that thoughts surrounding our body and each bite we take consume us indefinitely.  The good news is that you can track your progress and implement healthy habits WITHOUT weighing yourself daily or even weekly.  Consider this episode your permission slip to throw out your scale (if you’re ready). Listen in today as we explore exactly why the number on the scale isn’t a great indicator of your health so you can start honing in on the non-scale victories that matter long-term!    Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

I’d dare to say that most of us here in the Fit Friends community love to travel.   Why? Well because I know the world of joyful travel really opens up when you embrace the non-diet approach and no longer stress about each indulgent bite you’ll take on vacation.  However, I know at times, travel can feel stressful even for the most seasoned intuitive eaters. It can feel jarring to get off track with your normal daily routine. It can be tough to find travel-friendly (and TSA-compliant) snacks.  Thankfully, through traveling internationally for work regularly, I’ve learned a thing or two about how to nourish my body while on the go so I can invite more ease into my travels. And in this episode, I’m revealing my best travel-snacking hacks to you!  Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/schedule Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

“Is body image work fluffy?” “Can repeating positive affirmations in the mirror really change my life?” These are just a few of the thoughts that my clients admit to having when we start talking about body image.    If these thoughts sound familiar, today’s episode is going to bring you so much clarity around what real, transformative body image work looks like and the power of immersing yourself in a good body-positive book.    Listen in for book recommendations that will leave you feeling fired up and motivated to cultivate radical body acceptance that’s sure to create a positive ripple effect in your life and a more weight-inclusive world.    Grab the books mentioned in today’s episode | http://www.amazon.com/shop/kthake   Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

Are you fed up with that nagging voice in your head that whispers things like, “You better stay away from the bread basket.” or “Don’t even think about touching that guacamole! It’s loaded with fat and calories!”?   If you answered yes, you my friend are dealing with the food police. An insidious, bossy little gremlin who sucks all of the joy out of mealtime.    In working with clients, I’ve found that tackling the food police makes the biggest impact in helping them create a happier, healthier relationship with food. That’s why today, I’m sharing my simple 3 part framework that’ll help you quiet the food police once and for all.    Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

If I had to describe the third trimester of pregnancy in two words, I’d choose beautiful chaos. This is truly a unique phase of life where I’ve learned so much about slowing down and listening to my body, setting boundaries, and nurturing myself so I can continue moving forward in my life and biz even when things feel hectic.   In today’s episode, I’m sharing an honest and raw life update and sharing the 4 things that have helped keep me grounded in this season of massive change.    You’ll walk away from this episode feeling motivated to continue along your non-diet journey - because when a challenging season arises, you’ll thank yourself for the massive amount of headspace you cleared by doing the work to heal your relationship with food and your body! Plus, you’ll gain practical tools to add to your self-care toolkit so you can make a proactive plan to thrive when challenges crop up.    Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/scheduleJoin The Free Community | https://www.facebo