Fit Friends Happy Hour

Today, we’re sitting down with my dear friend and mentor, Barb Brodowsky. Barb is currently the Chief of Staff at WRKOUT. She is also an international speaker, and master trainer, and has been a thought leader in the fitness industry for over 25 years. In this episode, she’s uncovering how she’s worked through body dysmorphia and cultivated body respect and body acceptance over the years.  She’s a...

After years of running a private practice specializing in women's health and infertility and struggling to find quality supplements to support her patients, Ayla Brammer took matters into her own hands.    Ayla created her own fertility wellness brand, FullWell, where she formulates supplements with her patients’ needs, scientific evidence, and top-notch supplement manufacturing & safety...

Did you know that not getting enough sleep could be throwing your hunger hormones off balance?    In this episode, we’re digging into the two main hunger hormones and how they shift and often lead us to overeat when we’re sleep-deprived. We’re also chatting about why sensitivity to these hormones tends to vary from person to person.    Today, we are going to get a little nerdy, but as always, my g...

How much thought do you put into the way that you breathe?    Maybe it’s easy for you to pause and get intentional with your breathing at a yoga class but when it comes to meditating solo, you just can’t stay focused.    Whether you’re looking for better sleep, anxiety relief, or to boost your mood or energy,  you’re in for a treat with today’s episode!    Today, we’re sitting down with Davi Brown...

Are you using your voice to advocate and speak about social justice issues that are important to you? Are you clear on YOUR values and where you stand on big issues?    If you answered no, you’re not going to want to miss today’s episode.    Come along for a deep chat with me as I break down what social justice even is and how The Health at Every Size Principals are deeply rooted in social justice...

Wondering what you can do to get a better night’s sleep? Curious about which supplements actually support healthy, restful sleep - and which ones miss the mark in terms of quality? If so, you’re in luck with this episode!  Today, we’re sitting down with Dr. Carleara Weiss has over 15 years of experience as an Adult-Geriatric Nurse, with a Master in Science of Health Care and a Ph. D. in Nursing, f...

Cheers to 30 years of life! Join me for a life update as I reflect on the biggest lessons I learned in my twenties. Plus, hear about the things I’m most excited about embracing as I step into my thirties. And be sure to stick around for a BIG career update - get a look at what I’ve been up to and why I’ve been traveling so much lately.    Connect with The Katie: Register for the Free Sugar Challen...

It’s no wonder that when adopting something new and foreign like intuitive eating, most of us stumble and at some point feel the pull to go back to dieting behaviors that feel normal, especially during challenging seasons of life.  So, the question that remains is, after hitting a road bump, how do you recover and keep striving to heal your relationship with food and your body?  The answer lies in...

Do you find it hard to pause and listen to your body? If you answered yes, you’re not alone. After all, we live in such a noisy world filled with attunement disruptions or distractions that can make it difficult for us to hear our bodies and respond to them promptly.    It’s time to stop the noise and clear the distractions so you can make peace with food and your body.    That’s why today, we’re...

Let me introduce you to Rachel Klein, Founder of Revival Food Co., a craft almond butter company based in Indianapolis.    In this episode, not only is Rachel discussing how she went from making her own almond butter at home to landing it on the shelves of a major retailer like Walmart, but She’s also taking us back to the beginning when her interest in nutrition started.    Listen in as Rachel sh...

Your body is trying to communicate with you; are you listening? My guess is that if you have a history of dieting you might feel very disconnected from your body and the physical cues it sends you. Without body attunement, you might be making decisions around food or movement or self-care based on what others say you should do, or based on food rules and diet culture norms.    That’s why today, I’...

Exercise, working out, and movement, are a blessing in this life. But, they can also bring a burden. Many people use fitness to move, feel good, stay healthy, and even lose weight; there’s no denying these countless benefits.    Today’s guest, my wonderful client, Breanna, and I, found insurmountable joy in discovering group fitness. However, both of us struggled with an unhealthy relationship wit...

Drum roll, please…Let me introduce you to the newest member of our team here at Katie Hake Health and Fitness, Associate Dietitian, Brooke Smith!    Brooke is a Registered Dietitian Nutritionist with a passion for helping women silence their inner dieting voice, make peace with food, and free up brain space to focus on the things that truly matter. Brooke is the Associate Dietitian at Katie Hake H...

Today, we’re sitting down with Dylan Murphy. Dylan is a Registered Dietitian and founder of FREE Method Nutrition, a virtual nutrition practice that exists to empower women to break up with diet culture by teaching them how to trust, respect, and feel safe in their bodies.    In this episode, Dylan is opening up about what food freedom means to her, and what her journey to becoming a Registered Di...

I get it - we hear about self-care all of the time. I’d even dare to say that it has become a buzzword.    We hear about how we should get more exercise, sleep, etc. And while mastering those basic things is important, our lives and self-confidence aren’t going to radically shift if we just stop there.    It’s time we take it a step further, and tie in one element that I find is missing from the t...

Today, we're sitting down with my dear friend and client, Cathy K.   Listen in as she opens up about her journey to food freedom. Cathy is discussing: -How counseling helped her to navigate grief and served as a stepping stone in her journey to exploring intuitive eating  -How her Fibromyalgia and Diabetes diagnosis influenced her relationship with food and movement  -How her faith tied into...

When is the last time you paused to speak kindly to yourself or just to fill your cup?  If you answered, "It's been way too long." I get it. We hear so much about self-love and self-care on social media, it's easy just to scroll past and overlook the impact a solid self-love practice can have on our lives.  But, when it comes to adopting a non-diet approach, leaning into self-l...

If you're just jumping back into movement, it can feel exhausting, and literally painful. Soreness is no joke! Not to mention the mindset side of things. So often, we beat ourselves up for not being as advanced as we once were.  This can be especially difficult for those dealing with chronic illness. Sometimes health issues can make it impossible to maintain the progress we've made in ou...

Did you set out to explore intuitive eating and a non-diet approach in 2022?  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'...

As women, we are constantly bombarded with conflicting messages around food and our bodies. We’re told that we should indulge and be carefree around food, but we should also restrict, count calories, and ‘watch our figures.’   Today’s guest, my wonderful client, Amanda, is no stranger to this struggle. Growing up in a very food-centered culture, she received her fair share of conflicting messages...

Do you ever get overwhelmed by all of the decisions you have make each day? If you answered yes, you’re going to want to stick around for this episode! I believe deciding what to eat shouldn’t be yet another decision we need to agonize over. And as someone who's suffered from decision fatigue, I try to create systems that make my life easier in the nutrition department. Listen in today as I s...