Fit Friends Happy Hour
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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 chatting about the power of affirmations and sharing some of my favorites from client sessions that you can steal and stick on your mirror for a daily reminder that it’s possible to break free from body hatred. Even if you’re not ready for full out body love, you won’t want to miss this episode. These affirmations will calm the crashing waves of body hatred and bring you to still, neutral waters. CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
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. Listen in today for a crash course on hunger that’ll remind you that you’re not broken if you’re using food for more than just fuel. CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
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 episode, we’re diving deep into what it looked like for her to unravel food rules and create space for self compassion and flexibility in her life. Now, she feels FREE to enjoy vacay treats and family dinners without guilt, and That freedom has up-leved her relationships. Ready for a story that’ll inspire you to chase your own unraveling? Tune in and get ready for a food-freedom journey that’ll leave you thinking, “I can do this, too.”. CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
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 journey. Plus, I’m bringing you a life update that I hope will remind you that you’re not alone in navigating uncharted territory and big emotions. CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 344: Are you tired of dragging yourself to the gym, struggling to find consistency in your workouts? I hear you. Today, Im sharing 10 tips to inject fun into fitness so you never get bored. Because lets face it, if youre forcing yourself to exercise, youre missing the point. Tune in and lets make movement enjoyable and sustainable together! CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 343: Its tough to embrace common self-love practices when youre not feeling great about your body. Maybe youve 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 dishing out 10 simple habits to help you level up your self-love game. Tune in and get ready for a confidence and self-compassion glow-up that’ll leave you feeling unstoppable! CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
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, Ive experienced it all firsthand. That’s why today, Im sharing some travel hacks Ive learned along the way to make your journey smoother. Plus, Ill be opening up about the challenges of switching to formula, ensuring everythings squared away at home for my baby and husband when Im away, and more. CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 341: Ever found yourself standing in the grocery aisle, squinting at snack labels, stressed out about hidden sugars? Youre not alone! Join me as we unravel the mystery of added sugar, decode food labels, and navigate the snack aisle with confidence! Lets ditch the sugar stress together! CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule http://www.katiehake.com/schedule
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 episode I’m tackling those questions and breaking down what intuitive eating is all about. Tune in to clear the confusion! CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 339: Struggling to make your mornings count? Ive been there. Balancing being a mom and making the most of those precious early hours before my son wakes up isnt 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-morning people like us. From finding your motivation to sneaky planning hacks, I’ve got you covered. P.S. If you’re up for a morning routine challenge and want some accountability, take a screenshot of this episode for your stories and tag me on IG @kthake. Id love to cheer you on and re-post your share! CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
EPISODE 338: Lets dive into the messy middle of intuitive eating! While it can unlock a new level of freedom and self-acceptance, its no walk in the park. Most of us have some tender spots when it comes to food and fitness, and unpacking them isnt easy. Having someone in your corner makes the journey smoother when youre challenging old beliefs. Today, my client, Catie S., is joining the show to chat about her intuitive eating journey and what it really looks like with support from an RDN and intuitive eating counselor. Were tackling everything from diet cycle shame and fertility struggles to navigating intuitive eating when your partner isnt quite on board and more. [Trigger warning: Please note, we do discuss infertility in this episode.] CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule
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, lets peel back the layers of body image. Today, Im explaining what it truly means—sharing real stories, like a clients childhood bikini ban, to explore how daily moments shape our self-perception. Ready to redefine your body story and break free from self-judgment and comparison? Let’s dive in! Connect with Katie: Book a free strategy call | http://www.katiehake.com/schedule http://www.katiehake.com/schedule
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. Lets make 2024 the year of nourishing, stress-free meals! Connect with Katie: Book a free strategy call | http://www.katiehake.com/schedule http://www.katiehake.com/schedule
EPISODE 335 Discovering that fitness isnt one-size-fits-all was a game-changer for me. In this episode, Im 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 on a fitness journey thats about what’s best for YOU? Lets dive in! CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule http://www.katiehake.com/schedule
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 dont forget to subscribe so you never miss an episode. CONNECT WITH KATIE: BOOK A FREE STRATEGY CALL | WWW.KATIEHAKE.COM/SCHEDULE http://www.katiehake.com/schedule LET’S BE FRIENDS! COME HANG OUT WITH ME ON INSTAGRAM | WWW.INSTAGRAM.COM/KTHAKE http://www.instagram.com/kthake
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 holiday. Join me as we read the intuitive eater's holiday bill of rights together to help us make inner peace with food, our minds, and our bodies. CONNECT WITH KATIE: Book a free strategy call | http://www.katiehake.com/schedule THINGS MENTIONED IN TODAY'S EPISODE: https://www.intuitiveeating.org/intuitive-eaters-holiday-bill-of-rights/
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 (IYKYK). Tune in to discover tangible tips for completing the stress cycle and sending your brain the signal to unwind. You’ll walk away from this episode with a deeper understanding of your brain that will empower you to create a calmer, healthier life. CONNECT WITH KIM: Register for Dare to Lead™ Workshop, where you’ll learn the 4 skillsets of courage to level up at home, work and in your community | https://www.kimberlyknull.com/dare-to-lead CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
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 share the highs, lows, and everything in between and hopefully make you feel a little less alone in your journey. Press play and get ready for a real heart-to-heart! CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
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 playing the cello) can help you build confidence in all areas of life – including the part where you’re working hard to heal your relationship with food. Ine is also diving into the neuroscience of learning new skills, the joy it brings, and its impact on mental and emotional well-being. I know she’s going to inspire you to get your brave on and try something new so you can dig deep and find a new sense of passion and identity beyond the diet mindset! CONNECT WITH INE: Instagram | https://www.instagram.com/ine.wilme/ Save your spot for Inner Voice Academy when the doors open in January 2024: https://www.innervoiceinstituteofmusic.com/inner-voice-academy Website | WWW.INNERVOICEINSTITUTEOFMUSIC.COM https://www.innervoiceinstituteofmusic.com CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
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.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
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 culture might be standing in your way, and shares her best tips for adjusting your habits so they stick—no matter how hectic life gets. CONNECT WITH EMILY: Website | http://www.emily-nichols.com Instagram | http://www.instagram.com/emilynichols22 CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
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 also sharing my best tips for managing your mindset around quitting so you can ditch the deflating shame cycle and start dusting yourself and getting back into action sooner. CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | www.instagram.com/kthake
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 episode with action steps that will help you feel more calm and confident around sugar and food in general! Are you ready to dive deeper? If so, be sure to join my 5-day sugar challenge here ---> www.katiehake.com/sugar
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 Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hang out with me on Instagram | WWW.INSTAGRAM.COM/KTHAKE
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 everyday meals. Plus, you’ll get the scoop on the science behind popular supplements. CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
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-proofing your self-care routine. I'm also sharing real advice that I recently gave to a client who was just counting down the days until she could snuggle up in a sweater and find some relief from body image struggles. Tune in for some cozy self-care and body love tips! CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
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 appetite at all. Let’s dive in and get your body what it needs during this season when it’s working overtime for you and your little one. P.S. Not a new mom? Press play anyway. The tips and tricks in this episode can be applied to any busy season of life. CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
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 spaces. The good news? It’s not impossible. Today, I'm sharing some tips and tricks for finding those welcoming fitness spots. Plus, I'm diving into how you can make exercise an enjoyable part of your life. Whether it's through joyful movement or working toward performance goals, the goal is to put you back into the driver’s seat. CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
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 | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
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 chat about this poll and how it’s convicted me in the best way. CONNECT WITH KATIE: Book a Free Strategy Call | www.katiehake.com/schedule Let’s be friends! Come hand out with me on Instagram | www.instagram.com/kthake
