Fit Friends Happy Hour

How much thought do you put into the way that you breathe?    Maybe it’s easy for you to pause and get intentional with your breathing at a yoga class but when it comes to meditating solo, you just can’t stay focused.    Whether you’re looking for better sleep, anxiety relief, or to boost your mood or energy, you’re in for a treat with today’s episode!    Today, we’re sitting down with Davi Brown a certified breathwork instructor and content manager at Breathwrk, an app that features science-backed breathing exercises and classes.    Listen in as she uncovers the countless benefits of incorporating breathwork into your day-to-day life, and how the Breathwrk app can help you get started, even in small pockets of time.    She’s also sharing techniques that will help you start reaping the benefits of intentional breathing today. Stick around until the end as she walks us through a breathing exercise that will help melt your stress away in just 4-minutes!  Connect with Davi: Get the Breathwrk App | https://app

Are you using your voice to advocate and speak about social justice issues that are important to you? Are you clear on YOUR values and where you stand on big issues?    If you answered no, you’re not going to want to miss today’s episode.    Come along for a deep chat with me as I break down what social justice even is and how The Health at Every Size Principals are deeply rooted in social justice.    I’m also opening up about how my values have evolved over the years, leading me to ultimately discover and advocate for things that matter to me as a weight-inclusive provider.   You’ll walk away from this episode feeling inspired to take inventory of your values and get clear on where you stand so you can make an even larger positive impact in our world.    Connect with The Katie: Register for the Free Sugar Challenge | www.katiehake.com/sugar Register for the Free Masterclass | www.katiehake.com/masterclass Book a Free Strategy Call | www.katiehake.com/schedule   Resources From Today’s Show:  https://asdah.or

Wondering what you can do to get a better night’s sleep? Curious about which supplements actually support healthy, restful sleep - and which ones miss the mark in terms of quality? If so, you’re in luck with this episode!  Today, we’re sitting down with Dr. Carleara Weiss has over 15 years of experience as an Adult-Geriatric Nurse, with a Master in Science of Health Care and a Ph.D. in Nursing, focusing on Behavioral Sleep Medicine and Circadian Rhythms.  Listen in as she demystifies sleep supplements such as melatonin, CBD, and Benedryl. She’s chatting about which ones are helpful and which ones might actually harm your sleep quality.    Connect with Cara: Website | https://www.carlearaweiss.com/   Connect with Katie: Register for the Free Sugar Challenge | www.katiehake.com/sugar Register for the Free Masterclass | www.katiehake.com/masterclass Book a Free Strategy Call | www.katiehake.com/schedule

Cheers to 30 years of life! Join me for a life update as I reflect on the biggest lessons I learned in my twenties. Plus, hear about the things I’m most excited about embracing as I step into my thirties. And be sure to stick around for a BIG career update - get a look at what I’ve been up to and why I’ve been traveling so much lately.    Connect with The Katie: Register for the Free Sugar Challenge | www.katiehake.com/sugar Register for the Free Masterclass | www.katiehake.com/masterclass Book a Free Strategy Call | www.katiehake.com/schedule  

It’s no wonder that when adopting something new and foreign like intuitive eating, most of us stumble and at some point feel the pull to go back to dieting behaviors that feel normal, especially during challenging seasons of life.  So, the question that remains is, after hitting a road bump, how do you recover and keep striving to heal your relationship with food and your body?  The answer lies in one concept – resiliency.  That’s why today, I’m bringing Lyndy Barnard, LCSW on the show to break down how you can cultivate more body image resilience.  As a mental health therapist, Lyndy has expertise in anxiety, depression, trauma, shame, self-esteem issues, and women's issues. Lyndy has worked with women throughout her career. Her passion for helping women improve their self-worth, confidence, and body image stems from both her personal and professional experience. In this episode, Lyndy shares everything from the 4 pillars of building resiliency to red and green flags to watch out for when selecting a me

Do you find it hard to pause and listen to your body? If you answered yes, you’re not alone. After all, we live in such a noisy world filled with attunement disruptions or distractions that can make it difficult for us to hear our bodies and respond to them promptly.    It’s time to stop the noise and clear the distractions so you can make peace with food and your body.    That’s why today, we’re digging deep into attunement disruptors. What are they? And Which ones could be at play in your day-to-day life?    Whether it’s chronic stress, lack of self-care, or something in between, you’ll walk away from this episode ready to clear the barriers between you and true body attunement so you can gain more confidence along your non-diet journey.    P.S. If you haven’t already, make sure you go listen to EP 244: Intuitive Eating & Body Attunement. In that episode, you’ll discover what body attunement even is and how important it is going to be for you as you become an intuitive eater.    Connect with The Katie:

Let me introduce you to Rachel Klein, Founder of Revival Food Co., a craft almond butter company based in Indianapolis.    In this episode, not only is Rachel discussing how she went from making her own almond butter at home to landing it on the shelves of a major retailer like Walmart, but She’s also taking us back to the beginning when her interest in nutrition started.    Listen in as Rachel shares about the moment when it hit her that she had had a troublesome relationship with food and her body. Hear about the life-changing trip she took that led her to food freedom. Plus, find out how, as a busy mom and business owner, she maintains a healthy relationship with food and her body, avoiding the comparison and obsession trap.    Learn More about Revival Food Co. Instagram| instagram.com/revivalfoodco Facebook | https://www.facebook.com/revivalfoodco Website | https://revivalfoodco.com/ Connect with The Katie: Register for the Free Sugar Challenge | www.katiehake.com/sugar Register for the Free Masterclass

Your body is trying to communicate with you; are you listening? My guess is that if you have a history of dieting you might feel very disconnected from your body and the physical cues it sends you. Without body attunement, you might be making decisions around food or movement or self-care based on what others say you should do, or based on food rules and diet culture norms.    That’s why today, I’m uncovering what body attunement even is and how important it is going to be for you as you become an intuitive eater.    You’ll walk away from this episode understanding how to practice mindfulness AND body attunement so you can gain more confidence along your non-diet journey.  Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/schedule Register for the free Challenge | http://www.katiehake.com/nutrititonmonth Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Exercise, working out, and movement, are a blessing in this life. But, they can also bring a burden. Many people use fitness to move, feel good, stay healthy, and even lose weight; there’s no denying these countless benefits.    Today’s guest, my wonderful client, Breanna, and I, found insurmountable joy in discovering group fitness. However, both of us struggled with an unhealthy relationship with exercise that tainted that joy – An unhealthy relationship that was mended by embracing a non a non-diet approach to fitness and nutrition.    I had the pleasure of coaching Breanna through that healing journey. Listen in today as she uncovers how healing her relationship with fitness transformed her life. Hear about what it felt like for her to incorporate gentle nutrition and release food rules. Plus, hear about how working with me helped her avoid overwhelm in the process.    Connect with The Katie: Book a Free Strategy Call | www.katiehake.com/schedule Register for the free Challenge | http://www.katiehake.com/

Drum roll, please…Let me introduce you to the newest member of our team here at Katie Hake Health and Fitness, Associate Dietitian, Brooke Smith!    Brooke is a Registered Dietitian Nutritionist with a passion for helping women silence their inner dieting voice, make peace with food, and free up brain space to focus on the things that truly matter. Brooke is the Associate Dietitian at Katie Hake Health & Fitness, where she provides nutrition coaching in both one on one and group settings. She loves being able to help clients implement the steps of a non-diet approach, to dissolve food rules, and trust their bodies.   Brooke earned her dietetics degree from Kansas State University. As a mom to two girls, one with a food allergy, Brooke has first-hand experience making healthy eating easy for the whole family. With experience in food service and school nutrition, Brooke loves to help clients learn to eat in a way that is both low-stress and sustainable. She believes that nutrition from a non-diet approach i

Today, we’re sitting down with Dylan Murphy. Dylan is a Registered Dietitian and founder of FREE Method Nutrition, a virtual nutrition practice that exists to empower women to break up with diet culture by teaching them how to trust, respect, and feel safe in their bodies.    In this episode, Dylan is opening up about what food freedom means to her, and what her journey to becoming a Registered Dietitian looked like. She’s also diving into what led her to work with patients with eating disorder diagnoses specifically and she’s unpacking the similarities and differences between disordered eating and diagnosable eating disorders.  Connect with Dylan: Website:  www.freemethodnutrition.com   Instagram: @dylanmurphy.rd and @freemethodnutrition  Food Freedom Handbook (free download): freemethodnutrition.com/guide  Start your food freedom journey with our self-paced course: https://freemethodnutrition.com/fundamentals   Connect with Katie: Book a Free Strategy Call | www.katiehake.com/schedule Register for the fre

I get it - we hear about self-care all of the time. I’d even dare to say that it has become a buzzword.    We hear about how we should get more exercise, sleep, etc. And while mastering those basic things is important, our lives and self-confidence aren’t going to radically shift if we just stop there.    It’s time we take it a step further, and tie in one element that I find is missing from the typical self-care conversation – SELF COMPASSION.    The truth is, there’s always more to do, and more to achieve, whether it be at work or in our personal lives. Heck, if we’re too tough on ourselves, even our personal development and self-care journies can become stressful as well.    That’s why today I'm diving deep into self-compassion. Listen in as I share the mantra that I’ve adopted that helps me stay rooted in self-compassion, “good enough.” So, fellow high-achievers, grab your sticky notes and jot that mantra down and press play, we’re in this journey together!    Connect with Katie: Book a free strategy

Today, we're sitting down with my dear friend and client, Cathy K.   Listen in as she opens up about her journey to food freedom. Cathy is discussing: -How counseling helped her to navigate grief and served as a stepping stone in her journey to exploring intuitive eating  -How her Fibromyalgia and Diabetes diagnosis influenced her relationship with food and movement  -How her faith tied into her intuitive eating journey -What prompted her to seek out a dietitian -Her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey.  After listening, you'll walk away understanding what the journey to food freedom actually looks like. You'll hear about how intuitive eating can help you find a sense of freedom and self-acceptance that can impact every area of your life.  Connect with Katie: Book a free strategy call | www.katiehake.com/schedule Join in on The Self Love Challenge | www.katiehake.com/love Register

When is the last time you paused to speak kindly to yourself or just to fill your cup?  If you answered, "It's been way too long." I get it. We hear so much about self-love and self-care on social media, it's easy just to scroll past and overlook the impact a solid self-love practice can have on our lives.  But, when it comes to adopting a non-diet approach, leaning into self-love is an absolute must. Besides, Intuitive eating is where self-love and self-care meet science.  Listen in today as I share 10 habits of self-love that every woman should adopt. Think of this episode as a little checklist for your week, and as you're listening, pick 1-2 steps you're going to focus on taking this week!  If you're ready to dig deeper, be sure to join the February self-love challenge at katieheake.com/love where you'll get an added layer of accountability and find even more simple and practical ideas that will help you foster self-love in 2022!  Connect with Katie: - Join in on the

If you're just jumping back into movement, it can feel exhausting, and literally painful. Soreness is no joke! Not to mention the mindset side of things. So often, we beat ourselves up for not being as advanced as we once were.  This can be especially difficult for those dealing with chronic illness. Sometimes health issues can make it impossible to maintain the progress we've made in our fitness journies and that can feel quite discouraging.  So, if you're feeling discouraged on your fitness journey, whether it's due to chronic illness or another circumstance, the question that remains is: How can we learn to give ourselves permission to start over WITHOUT shame?  Today, I'm bringing my friend and co-worker Shelby Graves, CPT on the show to unpack just that.  Shelby is a Personal Trainer, Powerlifter, and Ulcerative Colitis patient located in Indianapolis, IN. Listen in as she dives deep into her own journey with Ulcerative Colitis. Plus, hear her perspective on strength training and

Did you set out to explore intuitive eating and a non-diet approach in 2022?  If you answered yes, my guess is that at this stage you might be hitting a slump and feeling the pull to start dieting again.  And if that is the case I want you to know that what you're experiencing is a normal part of the process.  Many of us come into this journey with years of dieting under our belt, so It's only natural that we feel the urge to go back to what's familiar when we feel like we need to "get back on track" to hit our health and fitness goals for the new year.  But, before you go back to dieting, I want to bring you a loving reminder.  In this episode, I'm unpacking all of the ways that dieting negatively impacts our social, emotional, and financial health.  After listening, that voice in the back of your head that's telling you to give dieting another go will soften and the voice telling you to keep fighting for food freedom will win!  Connect with Katie: Save your seat for the FR

As women, we are constantly bombarded with conflicting messages around food and our bodies. We’re told that we should indulge and be carefree around food, but we should also restrict, count calories, and ‘watch our figures.’   Today’s guest, my wonderful client, Amanda, is no stranger to this struggle. Growing up in a very food-centered culture, she received her fair share of conflicting messages around food and fitness.  But through embracing intuitive eating, Amanda was able to heal her relationship with food and her body.  Listen in today as she digs deep into what that journey looked like for her. She’s discussing everything from what it felt like to incorporate gentle nutrition and release food rules to how working with me helped her avoid overwhelm in the process.    Connect with Katie: Save your seat for the FREE masterclass | katiehake.com/masterclass Book a free strategy call | www.katiehake.com/schedule Discover your eating style with this free quiz | www.katiehake.com/quiz  

Do you ever get overwhelmed by all of the decisions you have make each day? If you answered yes, you’re going to want to stick around for this episode! I believe deciding what to eat shouldn’t be yet another decision we need to agonize over. And as someone who's suffered from decision fatigue, I try to create systems that make my life easier in the nutrition department. Listen in today as I share 5 nutrition habits I’ve developed so you can start your non-diet journey with less resistance. Plus, catch my best tips on how to get these habits to stick. Connect with Katie: Free Metabolism Master Class: katiehake.com/masterclass Book a free strategy call | www.katiehake.com/schedule Discover your eating style with this free quiz | www.katiehake.com/quiz Join the Facebook group | https://www.facebook.com/groups/fitfriendshappyhourpodcast/