Fit Friends Happy Hour

EPISODE 351: If you've ever thought, 'Monday, I'll get back on track,' then you're not alone. The struggle to stick to a new diet, only to be derailed by donuts in the breakroom or a stressful day, can leave you feeling like a failure.But you don't have to stay trapped in this cycle. Today, I'm sharing how you can reclaim your power around food and feel more stable and less defeated. Tune in and let's break free from the 'on again, off again' rollercoaster together!Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 350: Ever catch yourself thinking, 'Everyone else has it figured out, why am I struggling?' or 'What will people say if I pursue something different?' I've had those thoughts too. And I’m here to tell you all about it. Press play to hear about: My heartbreak when my celeb trainer dream in Cali didn't pan outThe doubt and fear before my first paid speaking gigThe tough call to leave my corporate job behindThis episode is a loving reminder that you’re not alone in the messy middle of life and that sometimes big changes are scary but so worth it. Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

Ever feel drained but can't put your finger on why? It's not always what you'd expect. Join me as I chat through 5 surprising energy zappers that my clients and I have all faced. Trust me, it’s more than just hectic work schedules or lack of sleep. In this episode, you’ll learn not only where the leaks are in your energy bucket so you can create a plan to patch them. Plus, you’ll learn how to make those patches (AKA habits) stick so you’ll feel your best for the long haul. Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

Whether it’s taking your towel off and exposing your figure poolside or beating yourself up about jeans that don’t fit – most all of us have been there. In fact, studies show 90% of women feel insecure about their bodies at some point. The good news? There’s one simple practice that can take us from SELF-LOATHING to SELF-ACCEPTANCE in no time – saying affirmations daily. Today, I’m chatting about the power of affirmations and sharing some of my favorites from client sessions that you can steal and stick on your mirror for a daily reminder that it’s possible to break free from body hatred. Even if you’re not ready for full out body love, you won’t want to miss this episode. These affirmations will calm the crashing waves of body hatred and bring you to still, neutral waters. Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 347: Eating when you’re not hungry can feel like a BIG problem. I get it. If you find yourself snacking after dinner while you watch your favorite tv show, You might be wondering, “Why do I do this?” or “Maybe I am an emotional eater?” The good news? Eating when you’re not physically hungry is normal. In fact, there are 4 different types of hunger that you probably haven’t heard about. Listen in today for a crash course on hunger that’ll remind you that you’re not broken if you’re using food for more than just fuel. Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 346: From strict food rules to eating intuitively – this client’s journey is an unraveling that you can probably relate to. Our guest, Dr. Hartwell knows a thing or two about stress from med-school to balancing working as a doctor and being a mom. She found herself zeroing in on what she could control – her food and fitness. But that ended up adding even more stress to the mix. In this episode, we’re diving deep into what it looked like for her to unravel food rules and create space for self compassion and flexibility in her life. Now, she feels FREE to enjoy vacay treats and family dinners without guilt, and That freedom has up-leved her relationships. Ready for a story that’ll inspire you to chase your own unraveling? Tune in and get ready for a food-freedom journey that’ll leave you thinking, “I can do this, too.”. Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 345: There are so many 'what ifs’ that come up when we dare to heal our relationship with food and fitness. You know, like, what if I gain weight? What if my family or coworkers judge me? If these thoughts hit close to home, this episode is for you. Today, I’m chatting about how letting yourself consider worst-case-scenarios could actually be a game-changer in your intuitive eating journey. Plus, I’m bringing you a life update that I hope will remind you that you’re not alone in navigating uncharted territory and big emotions. Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 344: Are you tired of dragging yourself to the gym, struggling to find consistency in your workouts? I hear you. Today, I'm sharing 10 tips to inject fun into fitness so you never get bored. Because let's face it, if you're forcing yourself to exercise, you're missing the point. Tune in and let's make movement enjoyable and sustainable together!Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 343: It's tough to embrace common self-love practices when you're not feeling great about your body. Maybe you've ditched diets but still find yourself trapped in the comparison game. Or maybe not dieting feels unfamiliar because it used to be your go-to 'self-care' strategy. ⁣⁣If any of this sounds familiar, you won’t want to miss this episode where I’m dishing out 10 simple habits to help you level up your self-love game. Tune in and get ready for a confidence and self-compassion glow-up that’ll leave you feeling unstoppable!Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 342: Traveling as a new mom can be a whirlwind of emotions and logistics. From managing work trips to navigating pumping on the go, I've experienced it all firsthand. That’s why today, I'm sharing some travel hacks I've learned along the way to make your journey smoother. Plus, I'll be opening up about the challenges of switching to formula, ensuring everything's squared away at home for my baby and husband when I'm away, and more. Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 341: Ever found yourself standing in the grocery aisle, squinting at snack labels, stressed out about hidden sugars? You're not alone! Join me as we unravel the mystery of added sugar, decode food labels, and navigate the snack aisle with confidence! Let's ditch the sugar stress together!Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 340: Ever wondered what intuitive eating really means? If so, I get it. Lately, you see the term thrown around everywhere. From weight loss platforms like Noom to health coaches on social media, It gets confusing.You might be wondering things like, “Can I practice intuitive eating AND want to lose weight?” and “How are mindful eating and intuitive eating different?” That’s why in this episode I’m tackling those questions and breaking down what intuitive eating is all about. Tune in to clear the confusion! Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 339: Struggling to make your mornings count? I've been there. Balancing being a mom and making the most of those precious early hours before my son wakes up isn't always a breeze, but I’ve learned a few tricks lately to help me make it happen and I can’t wait to share them with you! Listen in today to hear my 5 go-to tips for crafting a morning routine that sticks, even for non-morning people like us. From finding your motivation to sneaky planning hacks, I’ve got you covered. P.S. If you’re up for a morning routine challenge and want some accountability, take a screenshot of this episode for your stories and tag me on IG @kthake. I'd love to cheer you on and re-post your share!Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 338: Let's dive into the messy middle of intuitive eating!While it can unlock a new level of freedom and self-acceptance, it's no walk in the park. Most of us have some tender spots when it comes to food and fitness, and unpacking them isn't easy. Having someone in your corner makes the journey smoother when you're challenging old beliefs.Today, my client, Catie S., is joining the show to chat about her intuitive eating journey and what it really looks like with support from an RDN and intuitive eating counselor. We're tackling everything from diet cycle shame and fertility struggles to navigating intuitive eating when your partner isn't quite on board and more.[Trigger warning: Please note, we do discuss infertility in this episode.]Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 337: Ever felt on top of the world, only to be brought down by a glance in the mirror? We’ve all been there. So, let's peel back the layers of body image. Today, I'm explaining what it truly means—sharing real stories, like a client's childhood bikini ban, to explore how daily moments shape our self-perception. Ready to redefine your body story and break free from self-judgment and comparison? Let’s dive in! Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 336 Ready to say goodbye to mealtime stress in 2024? Then it’s time to put your nutrition on autopilot with small simple habits. Listen in to discover the 5 game-changing nutrition habits that not only rescued me from decision fatigue but also empowered countless clients to conquer gentle nutrition like pros. Let's make 2024 the year of nourishing, stress-free meals!Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

EPISODE 335 Discovering that fitness isn't one-size-fits-all was a game-changer for me. In this episode, I'm opening up about my journey and how chasing society’s idea of "fit" left me feeling depressed and unfulfilled. Tune in to gain the insights you need to redefine fitness on your terms—making it about joy and self-care, not just appearances and stress. Ready to embark on a fitness journey that's about what’s best for YOU? Let's dive in!Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule

Are you ready for a refreshing change in the way you think about health and fitness? Well, get ready because the Fit Friends Happy Hour Podcast is getting a makeover, and it all starts on January 1st!Tune in for all of the details! And don't forget to subscribe so you never miss an episode. Connect with Katie:Book a Free Strategy Call | www.katiehake.com/scheduleLet’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake

Raise your hand if you feel like you’ve consumed WAY too much chocolate and sweets and it’s not even the actual holiDAY?? If you answered yes and you're feeling that old familiar pull to diet post-holiday, I want you to know you're not alone. I want to invite you to pause and walk through an exercise with me today that will help you release any lingering guilt around how you ate over the holiday. Join me as we read the intuitive eater's holiday bill of rights together to help us make inner peace with food, our minds, and our bodies. Connect with Katie: Book a free strategy call | http://www.katiehake.com/schedule Things Mentioned In Today's Episode: https://www.intuitiveeating.org/intuitive-eaters-holiday-bill-of-rights/

Let's be real, we're all juggling too much stress, and our go-to coping mechanisms might offer a temporary escape, but what about long-term well-being?  Enter the stress cycle, an often-overlooked concept that could be your game-changer. Today, we’re diving into it with Kimberly Knull, a registered psychologist and certified Dare to Lead Facilitator who trained with THE Brene’ Brown (IYKYK).  Tune in to discover tangible tips for completing the stress cycle and sending your brain the signal to unwind. You’ll walk away from this episode with a deeper understanding of your brain that will empower you to create a calmer, healthier life.   Connect with Kim:  Register for Dare to Lead™ Workshop, where you’ll learn the 4 skillsets of courage to level up at home, work and in your community | https://www.kimberlyknull.com/dare-to-lead 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