Fit Friends Happy Hour

Ever wondered why you just can't seem to stop eating? If you answered yes, today’s episode is for you. Join me as we unravel the common reasons behind insatiable appetites and discover my 5-step framework to help you ditch restriction and reconnect with your body so you can build more mindfulness and satisfying meals and snacks into your day-to-day.  You’ll learn exactly why you might be stru...

Are you tired of hating every single photo of yourself? With summer just around the corner and swimsuits and shorts making their way into our wardrobes, you might already be dreading the negative self-talk that creeps in when you glance at your vacation or summer snapshots.    But imagine a world where even an unflattering photo doesn't set off your inner critic. I mean, we've all been t...

It’s not every day that you get to hear from a non-diet dietitian who is as enthusiastic about helping clients develop fabulous relationships with food as they are about mentoring other professionals in this life-changing field worldwide. But that’s exactly what we’re doing today! Listen in as our guest, Jennifer McGurk talks about her journey with food, fitness, eating disorder recovery, and wher...

In today’s episode, I’m sharing the books that have helped me and dozens of clients stay on fire for intuitive eating! Why? Because I know that when it comes to healing your relationship with food and your body, there is no checkbox. Even after you learn the intuitive eating principles and put them into practice, it’s normal to need a dose of motivation to keep you on the path to food freedom.   T...

It’s inevitable: at some point, we all face stressful seasons of life - myself included! (More about that in today’s episode).  But could intuitive eating help you find calm in the chaos? I know personally when life throws me a curveball, I feel the deepest gratitude for younger Katie. The one who stayed the course with intuitive eating even when it felt hard.  Because having a healthy relationshi...

Looking to experiment with a low FODMAP diet to ease your IBS symptoms? Put down the overwhelming one-size-fits all “off-limits” food list and tune into this episode. Meet our guest, Samina Qureshi, RDN LD. Samina specializes in helping people who struggle with Irritable Bowel Syndrome (IBS) and their relationship with food nourish their bodies without rigid diets, stress, guilt, or shame.  In thi...

A question I get all of the time is, “How am I supposed to love my body when I hate the way it looks?”   When I hear this, I always lead my clients into the messy middle or gray area between body love and body hatred.    First, we start by dipping our toe in and exploring body respect. And that’s exactly where I recommend you start if you’re struggling to make peace with your body.    Consider tod...

Let’s be real, there are going to be times when you’re torn between tapping into grit and pushing through discomfort and giving yourself grace when you don’t feel like exercising. That’s why today, I’m sharing 5 things to consider when you’re at that crossroads, wondering if you should push through or take a break.  You’ll walk away from this episode knowing that you’re not alone in this balancing...

Do you find that stepping on the scale derails your entire day? I think we’ve all been there, weighing out of habit, seeing a number that disappoints us, and finding that thoughts surrounding our body and each bite we take consume us indefinitely.  The good news is that you can track your progress and implement healthy habits WITHOUT weighing yourself daily or even weekly.  Consider this episode y...

I’d dare to say that most of us here in the Fit Friends community love to travel.   Why? Well because I know the world of joyful travel really opens up when you embrace the non-diet approach and no longer stress about each indulgent bite you’ll take on vacation.  However, I know at times, travel can feel stressful even for the most seasoned intuitive eaters. It can feel jarring to get off track wi...

“Is body image work fluffy?” “Can repeating positive affirmations in the mirror really change my life?” These are just a few of the thoughts that my clients admit to having when we start talking about body image.    If these thoughts sound familiar, today’s episode is going to bring you so much clarity around what real, transformative body image work looks like and the power of immersing yourself...

Are you fed up with that nagging voice in your head that whispers things like, “You better stay away from the bread basket.” or “Don’t even think about touching that guacamole! It’s loaded with fat and calories!”?   If you answered yes, you my friend are dealing with the food police. An insidious, bossy little gremlin who sucks all of the joy out of mealtime.    In working with clients, I’ve found...

If I had to describe the third trimester of pregnancy in two words, I’d choose beautiful chaos. This is truly a unique phase of life where I’ve learned so much about slowing down and listening to my body, setting boundaries, and nurturing myself so I can continue moving forward in my life and biz even when things feel hectic.   In today’s episode, I’m sharing an honest and raw life update and shar...

When it comes to breaking free from dieting, just understanding the 10 intuitive eating principles won’t cut it. You actually have to rewire your brain. Now, I know that might sound intimidating but don’t fret, it’s actually a lot simpler to do than you might think!    Just by adding a few more intuitive eating podcasts to your weekly rotation, you can start to push back against deeply ingrained d...

Have you ever felt the kind of udder exhaustion that even the best nap wouldn’t help you shake? If so, you’ve probably had an unlucky encounter with burnout.  Many women in their 20s and 30s face burnout, and It makes sense because, during this season of life, women tend to wear so many hats, making it almost impossible to strike a healthy work-life balance. Then, considering the pressure that die...

After years of combating multiple eating disorders, anxiety disorder, OCD, and depression, our guest, Britt McGrath, realized firsthand how controlling her body through movement and food was never the solution.  That’s why today she’s coming on the show to share not only her journey but also actionable insights that will help you break free of toxic movement patterns so you can heal your relations...

Feel like you’re hungry all of the time? If so, you’re not alone. In fact, many of my clients come to me wondering why they always feel hungry, no matter how much or how often they eat.  Listen in today as I tackle this common question and uncover the nutritional, emotional, and health-related factors that often contribute to constant hunger in my clients so you can pinpoint what might be making y...

Are you noticing that you have less capacity for stress lately? Whether you’re feeling frazzled, unfocused, or testier than usual (or all of the above), today’s episode will help you discover why you might feel this way and help you move through it. Listen in as I share 5 simple steps that you can take to widen your window of tolerance - AKA your capacity for stress - so you can calm your nervous...

Have you been hearing about Ozempic and wondering why this new drug has taken the internet by storm? If so, this episode is for you. Today, I’m breaking down the science behind Ozempic, which has been popularized by its track record for helping celebrities and now regular people lose weight quickly.    At the surface, this drug seems like a no-brainer solution for anyone looking to shed a few poun...

Already feeling intimidated by the “new year, new you” mindset you adopted a few weeks back? Before you succumb to negative self-talk, press play on this episode because today’s guest is bringing you the tools you need to stay motivated to prioritize your joy and overall well-being in 2023 without relying on shame or external motivation to spark fleeting momentum.    Meet Darlene Marshall. Darlene...

For too long, diet culture has been setting the standard for what living a healthy life SHOULD look like. But I think it’s about time as women we reclaimed our power and dared to rewrite a narrative that actually supports our bodies, and minds, and allows us to live the full lives we deserve. Today, Gillian Goerzen, BSc, Registered Personal Trainer, Certified Intuitive Eating Counsellor, is coming...

Did you set out to explore intuitive eating and a non-diet approach in 2023? If you answered yes, my guess is that at this stage you might be hitting a slump and feeling the pull to start dieting again. And if that is the case I want you to know that what you're experiencing is a normal part of the process. Many of us come into this journey with years of dieting under our belt, so It's o...

Not feeling jazzed about tackling your goals for the new year? If you answered yes, you’re not alone. This time of year, energy is high and it’s SO tempting to set countless goals and overhaul every area of our lives. But I can tell you - with unwavering confidence - this is exactly what sets us up for major resistance and overwhelm. How do I know? I’ve been there, and I’ve found the key to gettin...

A 2018 study found a correlation between time spent on social media, negative body image, and disordered eating. The reality is that so many people are carrying the weight of comparison and perfectionism fueled by endless content that’s riddled with diet culture and unrealistic beauty standards.  So, it’s time that we addressed the uncomfortable elephant in the room and asked ourselves, “Are my ha...

Today, I’m bringing you a loving truth bomb: when you step into this non-diet world, not all of your loved ones will be ready to join you.  In fact, I hear from clients all of the time who are in a sticky situation, trying to navigate ditching dieting and finding food freedom while their spouse, friend, or family member is still stuck in the throes of diet culture. It’s tough!  But the good news i...