Fit Friends Happy Hour

EPISODE 380. What if you could head into the holiday season feeling confident with your plate, your body, and the many conversations? Guest expert, Dr. Kori Miller, a health professional specializing in counseling, psychology, and intuitive eating, shares her tips and tricks to help you master your emotions and get the most out of this holiday season. What we cover: - Strategies for setting and ma...

EPISODE 379.  Have you ever experienced burnout? Are you constantly reaching for the 2pm coffee and candy? Today we explore the importance of minerals in combating fatigue and burnout. Katie puts on her RD hat to discuss essential minerals like magnesium, sodium, potassium, calcium, iron, zinc and more.  What we cover: what minerals are and why they matter personal testing experience intentional a...

EPISODE 378. Have you ever been told your cortisol is too high or that you need to heal your gut? Ever considered a different way to eliminate acne without hormonal birth control? Tune in as Katie interviews guest expert, Taylor Lechner MFN, RD, LD on all things hormone health from a non-diet lens.  What We Cover: significance of cortisol levels importance of addressing root causes of hormonal imb...

EPISODE 377. There may be a way you can help the kiddo in your life feel confident and comfortable in their body as an adult. Tune in as Katie interviews guest expert, Katie Badger MS, RDN, LDN, CLC on all things raising kids in diet culture.  What We Cover: how to raise intuitive eaters - children and teens the importance of weight-inclusive care for adolescents GLP-1's in kids and the futur...

EPISODE 376. Have you ever felt uncontrollably drawn to sugary snacks or struggled with the idea that sugar might be addictive? Tune in as Katie addresses these concerns with a science-backed perspective and provides practical advice on developing a healthier relationship with food.  What We Cover: the updated research around sugar What actually feeds the cycle practical tips for food neutrality C...

EPISODE 375. Ever struggle to keep up with that dreamy instagram-able 5am routine? This episode of Fit Friends Happy Hour dives into staying motivated with early morning routines and routines in general. Host Katie shares her latest updates since January, helping you build habits and stay energized for the long haul, not just short sprints. What We Cover: How internal desires can triumph over exte...

EPISODE 374. You ever feel 'YUCK' after eating a certain food? (and not because it was expired) This episode of Fit Friends Happy Hour explores the concept of food guilt. A recent survey highlights that 29% of food consumption causes guilt for Americans, impacting decision-making in meals, but it doesn't have to be that way for you too. What We Cover: Reasons for food guilt and why...

EPISODE 373. In this episode of Fit Friends Happy Hour, Katie interviews Barb Puzanovava, an ACE Certified Personal Trainer and Behavior Change Specialist, known as THE Non-Diet Trainer. They discuss the concept of joyful movement, focusing on pleasure rather than aesthetics, and the significance of making fitness inclusive and accessible to all. Barb shares her personal journey, insights on overc...

EPISODE 372. In this episode of Fit Friends Happy Hour, host Katie addresses the challenges of maintaining good nutrition amidst a hectic schedule. She shares her top 10 tips for integrating healthy eating habits into a busy lifestyle.  What We Cover: Why you should prioritize protein as your first meal of the day Ways to shortcut your meal prep, especially as a busy professional Mindset hacks for...

EPISODE 371. In this week's episode of Fit Friends Happy Hour, Katie delves into the all-too-common feeling of health overwhelm and offers practical tips to simplify your wellness journey. If you've been juggling a stressful job, complex health issues, or just feeling stuck in a cycle of unhealthy habits, overwhelmed with too many things to do, this episode is for you. Katie shares actio...

EPISODE 370.  As summer fades and fall approaches, many find themselves feeling a bit down about the changing seasons. In this episode, host Katie explores fall morning routines that will reignite your enthusiasm for waking up and starting your day, despite the cold weather.  Discover why adapting your routine to the seasons is crucial for your mental and physical well-being, and how you can make...

EPISODE 369. In this week's episode of Fit Friends Happy Hour, we discuss: The diet cycle and its impact on mental health How diet culture influences our brain, health, and self-perception Practical tips on integrating intuitive eating principles Insights from Jenn Elliott, psychotherapist and intuitive eating counselor, on balancing mental and physical wellness With a background in personal...

EPISODE 368. In this episode of Fit Friends Happy Hour, Katie discusses common reasons people dislike vegetables and shares practical tips to make them more palatable.  What we cover: Common reasons for disliking vegetables Tips to make vegetables more palatable (and even enjoyable!) The importance of mindset Gradual exposure to change taste preferences over time Connect with Katie: Join our FREE...

EPISODE 367. Do you wish you could turn off the mental chatter around food?? In this episode, we delve into the challenges and impacts of calorie counting, exploring the history behind it and addressing why it can be SO hard to stop. Discover three effective strategies to help you break free from this habit and transform your relationship with food and nutrition. Connect with Katie: Book a free st...

EPISODE 366: Do you ever feel stuck or paralyzed when you get off track? In this episode of Fit Friends Happy Hour, we explore five effective strategies to boost your consistency in your daily routines. Katie shares how small, consistent actions can lead to significant long-term progress and provides actionable tips to help you stay on track this week.  Whether you're balancing a busy work sc...

EPISODE 365. The pressure to “bounce back” after having a child is real. And the timing couldn’t be worse. What new mom has time to adopt a long, draining workout routine?  If you’re looking for realistic tips on getting back into your nutrition and fitness groove, this episode is for you Meet Bailey Oschman, co-founder of Fit Mama in 30, a training program for new and expecting moms.  In this epi...

EPISODE 364. Feel guilty when you try to take a rest day? If so, who could blame you? For years, diet culture has told you that neglecting your physical and mental well-being and sticking to a rigid workout routine is the only way to hit your goals.  It’s time to flip the script and bring back rest. Listen today for 5 tips that will help you tune out the voice in your head saying, “You’re lazy.” o...

363. How’s your summer? Ugghh…if you carry body image baggage, you may dread this question. In this episode, we’re kicking the ‘ summer body’ myth out the window. Really far out there. Because every body should enjoy summer, regardless of shape or size. Summer is actually the perfect time to start trusting your body and its signals. BBQs and beach time give opportunities to enjoy your food and fin...

EPISODE 362: Ever found yourself thinking, "Why did I eat so much this weekend? I'll get back on track and start my diet again on Monday." If you answered yes, you might be caught in the Binge-Restrict Cycle.  This cycle keeps you stuck feeling like you just don’t have enough willpower.  But the truth is that YOU are not the problem. Restriction just doesn’t work for anyone  long te...

EPISODE 361: Have you been thinking about cutting out dairy? Maybe you’ve heard that It could be the root cause of your acne or hormone struggles, but you’re not sure if it’s really worth it to part with your favorite coffee creamer or cheese.  Ditching dairy altogether is a big deal, and you deserve to know the facts before you make a decision. That’s why today, I’m bringing Kerry Hackworth on th...

EPISODE 360: When it comes to movement and nutrition, I haven’t always been so gentle with myself.  In fact, when I stepped into the fitness industry, I put a ton of pressure on myself to overexercise so I could maintain the ‘perfect’ physique.  Why? Because I believed my body was my business card. Looking back, that was such a toxic mindset. It sucked the fun out of food and fitness for me.  I kn...

EPISODE 359:  When it comes to vegetarianism and veganism, there are so many myths floating around like:  "It's impossible to get enough protein without meat." and “Only ‘real vegetarians’ who forgo meat entirely reap the health benefits of plant-based eating.”  That's why today, I'm here to help you cut through the noise. We'll look at the real pros and cons based on...

EPISODE 358: When it comes to eating and body image, opinions are everywhere—even in faith-based books. Many Christian books encourage people to care for their bodies because the Bible says it’s a temple. But can these approaches really help you improve your relationship with food and your body? My client Cathy and I unpack that question in this episode.  Listen in as she shares her experience exp...

You’ve bravely stepped into the world of intuitive eating, leaving fad diets behind, and maybe even started working with a non-diet RD. But now you (or someone you know) are feeling conflicted. GLP-1 meds (like Semaglutide, Wegovy, Mounjaro, Ozempic) seem like they could be a good fit. Whether for weight loss, managing pre-diabetes, or handling a condition like PCOS, you're curious but have q...

EPISODE 356: We all face bad body image days—it’s inevitable. Whether you’re male or female, generally fairly confident (or not), a fitness enthusiast, a casual exerciser, or somewhere in between, body image struggles affect us all.  That’s why I’m sharing 3 practical tips to turn bad body image days around today. These are tried-and-true strategies I've used personally and with my coaching c...