Fit Friends Happy Hour

Ever wondered what comes after the world of food and fitness? If you're adjusting to life beyond the labels of 'health nut' or 'fitness enthusiast,' you're in the right place.    Today, I’m sitting down with Ine-Wilme Coetzee, a pro cellist, and coach, to discuss the the surprising connections between our worlds. We’re chatting about how learning a new skill (like pla...

Around the holidays, diet talk seems nonstop and it can be hard to manage as an intuitive eater. If you want tips on how to deal you’re in the right spot. Listen in for 10 tried and true strategies straight from my small group. This is like a free coaching session so grab your notebook and get ready to dodge diet-y comments like a boss.  Connect with Katie: Book a Free Strategy Call | www.katiehak...

Ever feel like you're stuck in the loop of wanting to pick up new healthy habits but they just won't stick?  I get it, and so does Emily Nichols, our guest today. She's the brains behind Habit Hack Your Health, a podcast helping women boost their health and well-being in less time, guilt-free. Listen in as Emily explains why women need a unique approach to habits, reveals how diet c...

Let's be real, we've all had our fair share of "quitter" moments. Abandoned workout routines, half-read books, you name it. We've all been there. There’s nothing more frustrating than wanting to do something but not being able to get yourself into forward motion.  That’s why today, I’m diving deep into 5 reasons why we tend to bail on things that are important to us. I’m a...

It's time to dig into the science behind sugar and sugar addiction!   Why? Well, Halloween is right around the corner and the bowls of candy are coming out, and this easy access to candy can feel stressful if you've ever felt out of control around sugar.   That's why today I'm breaking down some of the science behind sugar and sugar addiction.   You'll walk away from this...

Indecision can drain your energy and wreck your progress, especially when it comes to intuitive eating.    That’s why today, I’m bringing you a quick inspiring message to help you get off of the fence and into action. Whether you know it’s time to finally go all-in with intuitive eating or to sharpen another skill that’ll fill your cup, this episode is for you.    Connect with Katie: Book a Free S...

Cold and flu season's almost here, and staying sniffle-free is on everyone's mind.    But before you start buying vitamins or chasing ‘superfood’ trends, let's chat about how your diet truly impacts your immune system.   Tune in today for your no-nonsense guide to boosting your immune system. You’ll discover the best ways to fuel up on essential vitamins and minerals from your every...

Feeling like a cozy sweater could solve it all – those tough body image days and more? I totally get it. Sometimes, life piles on, and hibernating in a big sweater feels like the only answer. Especially as the weather cools down, and our usual self-care routine takes a hit. (Goodbye nature walks and vitamin D!)   That's why in today's episode, I’m diving deep into the art of winter-proof...

If you’re a new mom too, I see you. Not only is it hard to get a wink of sleep, it’s also hard to find time to eat. That’s why in this episode, I’m sharing all of the things that have been getting me through.    I’m talking about everything from tackling the ravenous hunger that comes with nursing (which is normal, btw!) to what to do if you’re on the other side of the struggle and have no appetit...

Have you ever just started to feel really good about your relationship with exercise?    But then, bam! You step into the gym, and the instructor's talking about "summer bodies" like it's the only goal worth having.    If you answered yes, you’re not alone. I chat with clients all of the time about how difficult it can be to find body positive and weight inclusive fitness space...

When it comes to intuitive eating myths, I've heard them all – from 'Intuitive eating guarantees weight loss' to 'It's as simple as stopping when you're full.' Let's set the record straight. Tune in today as I debunk 5 common myths about intuitive eating so you can dive into it with confidence and clarity.    Connect with Katie: Book a Free Strategy Call | w...

If the word 'fit' makes you feel less than, you're not alone.   I recently ran a poll about this on Instagram, and the responses left me heartbroken.    For many, fitness isn’t about joyful movement and fun goals. It’s about striving for an ideal that makes them feel like crap in comparison.    And that is NOT something I want to get behind.    Join me today for a raw and honest cha...

Leaving diets and weight loss behind can feel like giving up on happiness in a world that sells thinness as the cure-all to all life's problems.  But here's a game-changing question: 'Will a smaller body truly bring me more joy?' In this episode, I’m diving into why weight loss isn't a magic fix, unpacking where this belief comes from, and sharing actionable steps to boost...

Ever felt like you're back at square one? Hate the “I suck at this” beginner feeling? This episode is for you.    Today, I'm opening up about how it’s felt for me to go back to the basics of fitness postpartum and to learn the basics of parenting.    I'm also sharing a real client's story, shedding light on the mental hurdles that come up at the start of the intuitive eating jo...

Craving a touch of gentle nutrition in your routine but dreading the kitchen hustle?    If spending hours cooking isn't your vibe, I've got your back.   Today, I'm diving into the common kitchen struggles my clients (and I) face and sharing my best tips for busting out of a cooking rut.    Grab your headphones and get ready to say goodbye to the notion that healthy eating has to be...

Let’s talk about the Barbie Movie! It's sparking vital body image conversations we can't ignore.    That’s why today, I’m discussing my favorite themes from the movie (no spoilers, I promise!).    Together, we'll peel back the layers to see how these themes resonate in real-life situations – ones I encounter every day with clients who are doing hard work to reach body neutrality.   ...

Stressed out and craving the benefits of meditation but struggling to sit still and clear your mind? I've got your back!   In this episode, I’m bringing you a 5-minute walking guided meditation that you can do from anywhere.  Whether you're strolling in nature or walking on a treadmill, this burst of mindfulness will leave you feeling grounded and refreshed. 🎧🌿Grab your headphones and...

Today, I’m sitting down with Jeff Ash, the awesome host of the Men's Intuition Podcast. As an intuitive eating coach, husband, and father Jeff has a unique perspective on the often overlooked way that men are impacted by diet culture.    Listen in as Jeff and I discuss:    His backstory – how he found intuitive eating through Ellen Satter's DOR How body image struggles can manifest diffe...

What if I told you there's a magic pill that can boost your self-confidence and strengthen your friendships? If that sounds like something you need in your life, then this episode is a must-listen!   Listen in as I uncover the power of non-physical compliments and share 10 compliment scripts that will help you effortlessly say goodbye to toxic diet culture-riddled compliments and hello to cel...

Have you ever had a craving hit you like a ton of bricks? Like you’re up late watching Netflix and all the sudden you NEED a cookie (and no, having a chocolate protein instead bar won’t cut it).   We've all been there, right? And let's be honest, we've probably all tried to resist those cravings at some point.    Well, I've got good news: if you're tired of feeling guilty...

I want to let you in on a little secret: your body has a weight sweet spot, known as your weight set point. This means you have less control over your weight than you think. But don't worry, understanding this theory could actually help you break free from the constant stress of chasing numbers on the scale.  Curious about your sweet spot? Worried about what this means for you if you’re aimin...

Let’s find your fitness focus! Are you training or working out? Not sure about the difference? You’re in the right spot.  In this episode, I’m explaining what sets training apart from just working out. Plus, I’m clearing the air and letting you know that having performance goals can be healthy, even on your non-diet journey! Whether you're ready to push yourself to new fitness heights or simp...

Let's talk about embracing the power of gentle nutrition on YOUR terms!  No more rigid diets or cookie-cutter approaches. With intuitive eating, you hold the reins and can ease into it when it feels right for you.  If this sounds sweet but also scary to you, I get it. I see it all of the time. Clients who are worried that they’ll never feel ready to explore gentle nutrition or are afraid that...

Have you ever hesitated to go back for seconds or played it safe with a "healthy" choice because of what others might think? Trust me, you're not alone.  I've had countless clients open up to me about how the fear of judgment from others holds them back from truly enjoying their meals.  The good news? It is possible to break free and make satisfying food choices without guilt o...

If you've ever thought, "Intuitive eating sounds amazing and freeing, but I’m worried about gaining weight.," I totally get it.    When we live in a society that's so focused on weight and can be pretty judgmental about it, the thought of releasing control over your body and exploring intuitive eating can feel downright terrifying.    But here's the good news: It’s possibl...