Crying Burns Calories

As we close out this year, I'm going to have a different perspective on resolutions than most. I gave up setting resolutions 2 years ago and it has been the best thing I have done- it's also no coincidence that I have seen the most growth in my life in those two years. Resolutions are time sensitive and breed the all or nothing mindset- while evolution focus on where we have been, where...

This episode is like taking a deep breath for your nervous system! And I recorded this because so much of the advice that I was given for nervous system work, seemed like giant tasks that would only tax me more when I was already running on fumes. We need simple, tangible things that we can do every day to be able to let our body live in a more cruise control state and I promise you I have just th...

On Todays episode, I bring back on functional nutritionist Brooke Rozmenoski to read me my test results LIVE. You get the reactions, questions and exactly the breakdown of what is happening in my gut and the things I need to implement to shift it. Brooke and I also have an amazing chat about your gut health when it comes to fertility (did you know that YOUR gut microbiome is also your baby's?...

On todays episode we dive into a sneaky pet peeve of mine (with love!) that I hear ALL THE TIME. “Katy, I could never do that”. I’m here to show you why that mindset is handcuffing you to your comfort zone and why leaning into a season of “Im going to figure this out” is the scariest BUT the best thing that will ever happen to you!  Do you feel like your metabolism has slowed down? Get my FREE cou...

Okay so if you have had a baby or had any friends who have had babies- we know what colostrum is, right? (If not, don't worry because I fill you in!) But there is a supplement that is taking the market and every social media platform by storm right now and its bovine colostrum in powder form. The advertisements make it sound like PURE GOLD- will help your hair grow back, change your skin, hea...

If you have one minute in the morning and one minute at night to spare in your days, this is an episode that you will not want to miss. A few weekends ago I was on a panel at an event and there was a keynote speaker that BLEW MY MIND! I'm going to teach you exactly what she taught us to do every single day in order to reach our goals and live a life that was meant for us. The best part? It on...

In todays episode we chat about one of my favorite topics- building muscle baby! But I know for so many of us listening we want to build lean muscle without the bulk- like helloooo we actually want to feel lean! I teach you the two ways you can make sure you are building lean muscle without the unwanted bulk that might come with it. Also, we chat about if muscle can really burn fat on our bodies l...

In todays episode I share with you a win that just recently happened with something that I wanted to give up on just a few months ago because it wasn't happening as quick as I wanted it to. So it got me thinking, how many of us are quitting before we strike GOLD on results. How many of us are getting so caught up in emotion, that were not looking at the data or caring about who we have to bec...

It's easy to get caught up and confused trying to follow all the rules in this industry on cardio. Is it good, is it bad, should it be fasted and what is better for your goals. Before you know it, were barely doing any because its sucked the joy out of trying to give back to our body and questioning if were doing it wrong every step of the way. But I'm here to save the day! On this episo...

In todays episode I bring on the one and only SALES QUEEN Jillian Murphy to talk about entrepreneurship and scaling a business your way and also to dive in to the details on how she has helped hundreds of entrepreneurs scale their business and sell without being salesy. We teach you how to master the art of selling, creating content that converts and our top tips on creating a personal brand withi...

In this episode we dive into best practices to make this holiday season different! From my best practices to beat the bloat and feel your best physically, to setting simple boundaries to lower stress and thrive mentally. Listening to this episode is easy peasy, but I really want to challenge you to implement these things in your life and FEEL the change. Also, HAPPY BLACK FRIDAY! 24 hours left to...

So I'm not a huge "HACK" girl because I think most of the time they are gimmicks- BUT what if I told you that there are simple things you could do every day to optimize your metabolize and muscle, that can be as simple as brushing and flossing your teeth or doing your skin care routine! In this episode, I dive into three things that you can do each day that will get you these result...

On todays episode, we have a REAL TALK about the most common things that we (yes, as women!) say to single women their 30s and 40s. Going through my season of single taught me SO much about how to be a better support system during different season in our life and now I'm here to bring this conversation to life! Also, we chat about a WILD date experience I had here in Denver on a BLIND DATE. I...

On today's episode we chat ALL about why the SECRET to reaching your 2024 goals, actually starts with the seeds you are planting over the next 7 weeks. And no, I don't expect you to start crushing tasks going into the holiday season (you know I'm super realistic)- But, I want to tell you the secret and simple sauce to laying a foundation for more success than you ever thought was po...

In this episode, we talk about deconstructing timelines, dropping the fear/failure mindset and opening the doors to our freaking life! Of course we want exact plans, we're human! It makes us feel stable and safe because we think we know exactly where life is taking us- but things change, you change, what you want changes, and who you are with changes- so its time to learn how to adapt and bui...

On today's episode, we take a deep dive into the best supplements that are proven to help support your hormones (and some of them may surprise you!) Whenever I am coaching or teaching about hormones, this is a question that is always asked and while there are supplements that help support your detox pathways and also your hormone health, its also important to recognize that its only a small p...

In this episode we dive into how to embrace this season of singlehood, why it doesn't have to look like everyone else's and why its SO important to also work on finding yourself, while you are trying to find a partner. If there is one thing I learned during the 16 months I was VERY single and not dating, it's that focusing on myself not only released this massive pressure and helped...

Lets be real, sometimes completely shifting our mindset or being a more positive or optimistic person can feel hard. Like we just so badly want to be wired different but we always resort back to the same patterns that keep us stuck in our negativity bubble. On this episode, we dive into a perspective shift that help me understand the key to unlocking consistent mindset shifts. HINT: I promise it&a...

On todays episode, we dive right into a mistake I made with my clients the last few years in my coaching career- preaching alcohol in moderation. Now, let me be clear that I have a lot of clients that have a healthy relationship with drinking and still do it- and I'm the last coach that will ever judge. But, I no longer shy away from the honest and real conversation on the impacts that alcoho...

A HYPE episode + education as we all start to feel the impacts of the days getting shorter and seasons changing. I'm here to validate you that you're not alone BUT also here to teach you and give you all the hype you need to stay on top of it this year. There is a reason we feel like this and there are so many simple things we can do to combat it so its time to change our story. Our ener...

If you think this is going to be your typical "just believe in yourself episodes" BUCKLE UP BABY because you are in for a sweet surprise as we dive into what building your dream life and reaching your goals truly looks like. Its not a social media highlight reel but instead the deeper work, the breakthroughs, the failures, the risks and also the beautiful rewards and opportunities that c...

Recording this episode right before my wedding just felt right! Some days I have to pinch myself to even believe I'm walking down the aisle again- but this time, with such certainty about who I am and the commitment I am making. And I know that none of this would have been possible, without learning how to love myself first and what that actually feels like. If you are wanting to meet the lov...

In honor of World Mental Health Day, I wanted to bring a really important conversation to this platform. Life can be hard sometimes. Stress, finances, changes, family, heartbreaks, moves, trauma and on top of it all, this underlying feeling like we are never enough. It's easy to feel alone when you compare yourself to the highlight reel of multiple social media platforms, but I want you to kn...

On this episode we dive back into the health and fitness to talk about the difference between taking a whole body approach vs talking a one way road approach like we are taught. I teach you why its not HIIT training thats ruining your hormones, coffee thats spiking cortisol or lifting that is making you bulky- but instead its how we are approaching our health overall. Get ready for some real life...

If you are someone that is trying to feel successful in health, relationships, business or just life- THIS episode is for you. I break down the biggest different between reaching your goals, building confidence and consistently growing- or feeling like you are always stuck spinning your wheels. This is a sure fire way to shift your mindset and take action going into a new month. And make sure you...