Fit Friends Happy Hour

EPISODE 355: Is something draining the joy from your mealtime? Whether you're overthinking your food choices due to food rules (lingering from your dieting days), struggling to accommodate family or roommates when cooking, or simply finding it hard to sit still and focus on your meal, you're not alone, and this episode is for you.  Today, I’m sharing simple tweaks that’ll help you tap in...

EPISODE 354: “I’m trying so hard to eat intuitively, but I’m eating constantly, and I don’t feel healthy.” This is a real snippet from a client application I received recently, and It made me think about how many of you might be feeling the same way.  That’s why today, I’m tackling the biggest misconception about intuitive eating - that it’s a free-for-all, eat whenever you want, when you want phi...

EPISODE 353: Do social media ‘gut health’ gurus have you feeling like your bloating is a 911 emergency?  If so, here's some news to ease your mind: most of the time, bloating is just a normal part of digestion. Listen in today to get the real truth about bloating. I’m walking you through the 10 main triggers I've seen for bloating time and time again after working for over a decade as a...

EPISODE 352: Do you carry "food rules" that you can’t explain, or didn’t sign up for? Maybe your family insisted on eating organic, or your friends exercise excessively to "burn off" calories, and these choices felt so normal you never even questioned the beliefs behind them.  Today, my client Amanda shares her experience with this struggle. Raised in a food-centric environment...

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 sta...

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 out The doubt and fear before my first paid speaking g...

EPISODE 349: 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....

EPISODE 348: 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...

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. ...

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 e...

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...

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 Kat...

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 dishin...

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...

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 Text me yo...

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 e...

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...

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., i...

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-jud...

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 Kati...

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 o...

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/schedule Let’s be friends! Come han...

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...

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 (IYK...

As we close in on 2023, I'm taking a moment to share what's up in my world — from navigating motherhood, and juggling fitness, to managing my private practice.    I've heard your Instagram questions and 15-second clips only scratch the surface. That’s why I’m bringing you a real update here on the pod.    But this episode isn’t just about me rambling on about my life. I’m here to sh...