Shows
Fit Friends Happy HourFrom Snacks to Sleep: Your Guide to Feeling Good All Summer LongEPISODE 412. Ever packed your suitcase like you’re going to war with your wellness routine? This episode of Fit Friends Happy Hour is your summer survival guide for staying healthy without obsessing. Host Katie shares top tools and mindset shifts to keep you feeling good - whether you’re road tripping, lounging by the pool, or hopping on a plane - so you can actually enjoy summer without guilt or rigidity.What We Cover:Game-changing physical and digital tools that support healthy habits without triggering obsessionEmpowering mindset strategies for staying flexible and freeing yourself from the “all or...2025-07-2317 minFit Friends Happy HourWhy Do People Struggle with Nutrition?EPISODE 410. In this episode of Fit Friends Happy Hour, host Katie delves into the overwhelming nature of modern nutrition advice. Katie explains why conflicting messages about food are so prevalent, from carbs to seed oils, and how these mixed signals impact our relationship with eating. Through personal anecdotes and practical advice, she offers strategies to cut through the noise and develop a healthier approach to food. What we cover:• The complex factors contributing to confusing nutrition advice• The psychological, societal, and systemic elements that add to the overwhelm• Practical strateg...2025-07-1014 minFit Friends Happy HourWhy I Switched from Kirkland to FullwellEPISODE 409. Ever wonder if that daily multivitamin from Costco is really doing anything for you? In this episode of Fit Friends Happy Hour, Katie gets personal about her journey from grabbing generic vitamins off big box shelves to making more informed, empowered supplement choices. If you’ve ever felt confused, overwhelmed, or just plain meh about your supplement routine - this one’s for you.What We Cover:Why some generic multivitamins may not actually move the needle for your healthHow bioavailability and dosing make a difference in whether your supplements really workFour smart questions to ask...2025-07-0213 minFit Friends Happy Hour5 Mindset Shifts to Help You Stay MotivatedEPISODE 406. Ever find yourself trapped in the cycle of motivation highs and lows? You're not alone! In this episode of Fit Friends Happy Hour, Katie shares the five game-changing mindset shifts that will help you finally break free from the start-stop trap and build habits that stick for good. If staying consistent with healthy habits has felt impossible, this episode will show you how a single shift in thinking can make all the difference.What We Cover:Why mindset - not motivation - is the true key to lasting changeThe five powerful mindset shifts that boost...2025-06-1017 minFit Friends Happy HourMeal Prep Made Easy: A Practical Guide for Busy LivesEPISODE 404. Ever feel like meal prep is an overwhelming chore reserved for fitness fanatics or perfectionists? This episode of Fit Friends Happy Hour pulls back the curtain on practical, real-life meal prep that works for busy schedules, picky eaters, and anyone tired of decision fatigue. Katie shares flexible strategies to make nourishing yourself easy, enjoyable, and far from the soggy broccoli stereotype.What We Cover:Why traditional meal prep gets a bad rap—and how to ditch the diet culture mentalityFive simple, flexible steps for prepping meals that fit your life (and don’t require perfection)Real...2025-05-2012 minFit Friends Happy HourExploring Dieting: Pros, Cons, and Why Lasting Change Is More ComplicatedEPISODE 403. Ever start a diet on Monday and find yourself elbow-deep in snacks by Thursday? You’re not alone—and you’re not broken! In this episode of Fit Friends Happy Hour, Katie dives into the messy truth about dieting: why they seem to work (at first), why the excitement wears off, and what the science says about long-term results. If you’re tired of all-or-nothing diet rules and ready for a more sustainable way to feel good in your body, this conversation is a must-listen.What We Cover:The real reasons diets “work” short term—and why that f...2025-05-1315 minFit Friends Happy HourNutrition Advice That Works for Neurodivergent Brains with Sam Berkowitz, MPH, RD, LDNEPISODE 402. Ever wonder why "healthy eating" advice just doesn't seem to fit your brain—or your life? In this jam-packed episode, Katie sits down with neurodivergence nutrition expert Sam Berkowitz MPH, RD, LDN, to unmask the challenges (and unexpected solutions) for neurodivergent folks navigating food, body image, and overwhelming nutrition noise. If you or someone you love struggles with rigid thinking, sensory food aversions, or the stress of diet culture, this conversation just might change how you approach nourishing your body—for good.What We Cover:What neurodivergence really means, how it overlaps with eating challenges, and...2025-05-0647 minFit Friends Happy HourHow to Get Over Your Fear of Weight GainEPISODE 401. In this episode of Fit Friends Happy Hour, host Katie addresses the common fear of weight gain associated with intuitive eating. She offers compassionate strategies to overcome this fear while delving into the deep societal and personal pressures that contribute to our anxieties about body size. What we cover:Strategies to acknowledge and accept the fear of weight gainChallenging societal and personal beliefs about weight and body imageRedefining health and beauty through holistic self-care and intuitive eatingConnect with Katie:Meal Prep Like a Pro Without Obsessing O...2025-04-2916 minFit Friends Happy HourLife Update with KatieEPISODE 400. In this milestone 400th episode of Fit Friends Happy Hour, host Katie reflects on the journey of the podcast, shares heartfelt gratitude with listeners, and provides a personal life update covering various aspects like mom life, nutrition, and fitness. Katie offers insights on balancing work and family, the importance of family meals, and her recent training experiences. What we cover:Journey from the beginning of the podcast to now and the impact of connecting with listenersA candid look at balancing work, childcare, and mom life, including current childcare setup and goals for future family growthPersonal r...2025-04-2231 minFit Friends Happy HourWhy Strength Training Matters More Than You RealizeEPISODE 399.In this episode of Fit Friends Happy Hour, host Katie, a dietitian and personal trainer, highlights the benefits of strength training for women, and uncovers reasons you may have overlooked. What we cover:The physical and mental health benefits of strength training, particularly for women at various life stagesHow to get started or reignite your energy againDebunking myths about getting bulky and the importance of progressive overload in trainingConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterJoin our FREE 5-Day Walking C...2025-04-1515 minFit Friends Happy HourHealing Through Environment: Cynthia Wagner's JourneyEPISODE 398.In this episode of Fit Friends Happy Hour, host Katie introduces Cynthia Wagner, a seasoned operations executive and mentor in the fitness industry, to discuss the deep-rooted impact of toxic work and personal environments on physical and mental health. Cynthia shares her journey of overcoming psychological and emotional abuse, dealing with an autoimmune disorder, and the eventual realization that her environments were exacerbating her symptoms. What we cover:how to recognize toxic surroundingsthe importance of having supportive friendspractical strategies for reclaiming one's health and well-beingConnect with Cynthia:...2025-04-011h 05Fit Friends Happy HourIs AG1 (and Other Greens Powders) Really Worth it?EPISODE 397. In this episode of Fit Friends Happy Hour, host Katie delves into the popular supplement AG1, formerly known as Athletic Greens. She examines whether these greens powders live up to their claims and explores their potential benefits and drawbacks. What we cover:nutritional contents of AG1, scientific research supporting their benefitpotential issues like cost and digestive discomforttips for assessing your nutritional needs and dietary gapsConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterJoin our FREE 5-Day Walking Challenge | Wa...2025-03-2614 minFit Friends Happy HourWhat Happened When I Tried Intuitive Eating for the First TimeEPISODE 396. In this episode of Fit Friends Happy Hour, Katie shares her personal journey with intuitive eating, challenging her previous beliefs formed as a nutrition expert. She details her struggles with disordered eating and burnout, and her transformative experience embracing intuitive eating. What we cover:handling conflicting emotionswhy intuitive eating is a skillredefining successConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterWhat is Intuitive Eating? | Blog PostCozy Earth Discount - Use code 'FITFRIENDS' for 40% off...2025-03-1922 minFit Friends Happy HourFrom Clumsy Athlete to Fitness Enthusiast: Katie Bragaw's Inspiring StoryEPISODE 395.In this episode of Fit Friends Happy Hour, host Katie interviews Katie Bragaw, a fitness enthusiast dedicated to making group fitness enjoyable and inclusive. Katie shares her journey from struggling with body image to discovering a love for group fitness, and how she uses her platform to inspire others. What we cover:importance of community, effective communication, and inclusivity tips for overcoming intimidation, appropriate class behavior, and etiquettecreating a positive and supportive fitness environment on both sidesConnect with Katie Hake:Weekly No...2025-03-1247 minFit Friends Happy HourWhat to Do When Exercise Feels ImpossibleEPISODE 394.In this episode of Fit Friends Happy Hour, host Katie explores the common struggle of exercise resistance, why it happens, and offers practical strategies to overcome these barriers. What we cover:Understanding mental and evolutionary reasons behind exercise resistanceOvercoming barriers such as lack of time, motivation, fear, and fatiguePractical strategies to start moving again, including shifting your mindset, finding enjoyable activities, and building a support systemConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterCozy Earth Discount - Use code 'FITFRIENDS' for 40% off2025-03-0414 minFit Friends Happy HourThe Surprising Truth About Celsius (and other energy drinks)EPISODE 393. In this episode of 'Fit Friends Happy Hour,' host Katie dives into the topic of natural energy drinks like Celsius and Alani, examining their health claims, ingredients, potential hidden dangers, and whether or not they're okay for you.What We Cover:historical overview of energy drinksproprietary blends and lack of transparency in labelinghow much caffeine should we really be consumingThis episode aims to educate listeners about making informed choices and encourages them to evaluate their own consumption habits.Connect with Katie:N...2025-02-2619 minFit Friends Happy HourStruggling with Pain? What You Need to Know with Dr. Tawny KrossEPISODE 392Have you ever experienced pain or injury that stopped you from doing what you wanted to do? In this episode of Fit Friends Happy Hour, host Katie welcomes Dr. Tawny Kross, a specialist in chronic pain and founder of Ready Set Rewire. Dr. Kross shares her insights on helping women overcome chronic stress, pain, and inflammation through holistic approaches. What we cover:understanding chronic pain, the role of the nervous system, and the importance of integrating rest and self-compassion in healingthe significance of recognizing and responding to subtle body signalscommon misconceptions about...2025-02-1835 minFit Friends Happy Hour5 Ways to Improve Your Energy Right NowEPISODE 391.In this episode of Fit Friends Happy Hour, host Katie shares five simple yet effective tips to immediately improve your energy levels without relying on caffeine.What We Cover:How much water do you actually needWhat you're missing in your snacks for sustained energyThe minimum dose for maximal benefitsConnect with Katie:Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletterBook a free strategy call | http://www.katiehake.com/scheduleCheck your insurance benefits | http://www.katiehake.com...2025-02-1314 minFit Friends Happy HourSports Nutrition for Endurance and Life with Dawn Lundin MS, RDEPISODE 387.In this episode of Fit Friends Happy Hour, host Katie interviews Dawn Lundin, a Registered Dietitian specializing in sports nutrition from a non-diet lens. What We Cover:Dawn's personal journey overcoming heart surgery and achieving success in endurance sportsThe importance of individualized nutrition strategies for athletes and the impact of under-fueling on performanceThe concept of 'race weight' and the psychological and physical implications of obsessing over body composition in sportsConnect with Dawn:Instagram | https://www.instagram.com/restoreeasedietetics/Website | http://www.restoreeasedietetics.com2025-01-1654 minFit Friends Happy HourStreamline Your Health: The 'Less but Better' Approach to Wellness in 2025EPISODE 386.In this episode of Fit Friends Happy Hour, Katie discusses how a 'less but better' mentality can help you reach your wellness goals in the new year.What We Cover:why less but better and what it meansrealistic tips to streamline your health habitswhat is therapeutic lazinessConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingBook a free strategy call | www.katiehake.com/scheduleText me your AHA moment from...2025-01-0916 minFit Friends Happy HourNon-Diet Goal Setting: A Fresh Start in the New YearEPISODE 385.In this episode of Fit Friends Happy Hour, Katie discusses the pitfalls of an all-or-nothing mindset and the importance of non-diet goals for overall health.What We Cover:why traditional goal setting often failsa more holistic approach to setting goals without focusing on the scalecreating structure with flexibilityConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingLinks Mentioned:Magic Mind - Use Code 'FITFRIENDSLT20' | https...2024-12-3119 minFit Friends Happy HourCooking Up Confidence with Family and Culinary RDN, Jessi HoldenEPISODE 384.In this episode of Fit Friends Happy Hour, host Katie interviews Jessica Holden, a Registered Dietitian specializing in family-focused culinary nutrition. What We Cover:Strategies for stress-free and enjoyable family mealtimes, fostering a positive relationship with foodTips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressuresPractical advice for meal planning, managing grocery budgets, and making mealtime fun and engaging for both parents and kidsConnect with Jessi:Instagram | https://www.instagram.com/the.kitchen.invitation/Facebook | Stress Free F...2024-12-2549 minFit Friends Happy HourShould I Be Taking Creatine?EPISODE 383.In this episode of Fit Friends Happy Hour, host and Registered Dietitian, Katie Hake, answers all your questions about creatine. She answers questions like creatine monohydrate vs micronized creatine, loading phase, should you be taking creatine on rest days, and more. What We Cover:finding the slight edge when it comes to focuswhat is creatine the physical and mental benefits of creatine, specifically for womenConnect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoaching2024-12-1719 minFit Friends Happy HourDiabetes, Disordered Eating, and Diabulimia with Emily Welles, MS, RD, CDEEPISDOE 382.In this episode of Fit Friends Happy Hour, host Katie Hake interviews Registered Dietitian, Emily Welles, on the complex and often overlooked topic of diabulimia. What We Cover:what is diabulimiaintersection of disordered eating and blood sugar management importance of supportive care in healthcareConnect with Emily:Email | emily@emilywellesnutritiongroup.com Website | emilywellesnutritiongroup.com Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet journey | www.katiehake.com/nutritioncoachingText me your...2024-12-1045 minFit Friends Happy HourFitness, Focus, and Food: A Life Update from KatieEPISDOE 381.In this episode of Fit Friends Happy Hour, Katie provides a life update covering various aspects such as food, fitness, and lifestyle. She discusses her personal exploration of mental focus supplements, inspired by her grandmother's battle with Alzheimer's. What We Cover:practical tips for meal planningthe importance of trying non-disruptive health experimentsbalancing career and mom life Get Magic Mind at 50% off with the Black Friday offer, available only through my link until December 6th: https://ww.w.magicmind.com/fitfriendsbf Connect with Katie Hake:HTMA Bla...2024-12-0325 minFit Friends Happy HourThe Hidden Link Between Minerals and BurnoutEPISODE 379. Have you ever experienced burnout? Are you constantly reaching for the 2pm coffee and candy? Today we explore the importance of minerals in combating fatigue and burnout. Katie puts on her RD hat to discuss essential minerals like magnesium, sodium, potassium, calcium, iron, zinc and more. What we cover:what minerals are and why they matterpersonal testing experienceintentional and purposeful supplementationConnect with Katie Hake:HTMA Black Friday Bundle | Save your spotNon-Diet Newsletter | www.katiehake.com/newsletterGet started on your non-diet jo...2024-11-1920 minFit Friends Happy HourBeyond Birth Control: Navigating Hormonal Health from a Non-Diet Lens with Taylor Lechner MFN, RD, LDEPISODE 378.Have you ever been told your cortisol is too high or that you need to heal your gut? Ever considered a different way to eliminate acne without hormonal birth control? Tune in as Katie interviews guest expert, Taylor Lechner MFN, RD, LD on all things hormone health from a non-diet lens. What We Cover:significance of cortisol levelsimportance of addressing root causes of hormonal imbalances rather than using quick fixes like supplements or restrictive dietsdeep dive into hormonal birth control and how to safely transition offConnect with K...2024-11-1235 minFit Friends Happy HourRaising Intuitive Eaters with Katie Badger MS, RDN, LDN, CLCEPISODE 377.There may be a way you can help the kiddo in your life feel confident and comfortable in their body as an adult. Tune in as Katie interviews guest expert, Katie Badger MS, RDN, LDN, CLC on all things raising kids in diet culture. What We Cover:how to raise intuitive eaters - children and teensthe importance of weight-inclusive care for adolescentsGLP-1's in kids and the futuretips and language shifts to have around food with kidsConnect with Katie Hake:Join the FREE 5-Day W...2024-11-0538 minFit Friends Happy HourThe Truth About SugarEPISODE 376.Have you ever felt uncontrollably drawn to sugary snacks or struggled with the idea that sugar might be addictive? Tune in as Katie addresses these concerns with a science-backed perspective and provides practical advice on developing a healthier relationship with food. What We Cover:the updated research around sugarWhat actually feeds the cyclepractical tips for food neutralityConnect with Katie:Join the FREE 5-Day Walking Challenge Sugar Edition | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsGet s...2024-10-2410 minFit Friends Happy Hour5am Morning Routine UpdatesEPISODE 375.Ever struggle to keep up with that dreamy instagram-able 5am routine? This episode of Fit Friends Happy Hour dives into staying motivated with early morning routines and routines in general. Host Katie shares her latest updates since January, helping you build habits and stay energized for the long haul, not just short sprints.What We Cover:How internal desires can triumph over external motivationsPractical tips for habit stacking to make routines stickyThe role of community and technology in keeping you accountable and motivatedWhether it's healthy eating, regular movement, or a more...2024-10-1536 minFit Friends Happy HourHow to Enjoy Movement without Weight Loss Goals with the Non-Diet Trainer Barb PuzanovavaEPISODE 373.In this episode of Fit Friends Happy Hour, Katie interviews Barb Puzanovava, an ACE Certified Personal Trainer and Behavior Change Specialist, known as THE Non-Diet Trainer. They discuss the concept of joyful movement, focusing on pleasure rather than aesthetics, and the significance of making fitness inclusive and accessible to all. Barb shares her personal journey, insights on overcoming diet culture, and practical advice for finding and enjoying movement regardless of one's starting point. What We Cover:Redefining fitness goalsA key component of sustainable movementStrategies for navigating traditional gym cultureConnect w...2024-10-0158 minFit Friends Happy HourTop 10 Nutrition Tips for a Busy LifestyleEPISODE 372.In this episode of Fit Friends Happy Hour, host Katie addresses the challenges of maintaining good nutrition amidst a hectic schedule. She shares her top 10 tips for integrating healthy eating habits into a busy lifestyle. What We Cover:Why you should prioritize protein as your first meal of the dayWays to shortcut your meal prep, especially as a busy professionalMindset hacks for implementing nutrition in a way that's easyJoin us as we tackle the complexities of health overwhelm and empower you to take manageable steps towards a healthier, happier you.2024-09-2416 minFit Friends Happy HourSimplify Your Wellness Routine: Steps to Ease OverwhelmEPISODE 371.In this week's episode of Fit Friends Happy Hour, Katie delves into the all-too-common feeling of health overwhelm and offers practical tips to simplify your wellness journey. If you've been juggling a stressful job, complex health issues, or just feeling stuck in a cycle of unhealthy habits, overwhelmed with too many things to do, this episode is for you. Katie shares actionable insights to help you shift your mindset and develop sustainable health routines, all while emphasizing the importance of self-compassion and realistic goal-setting.What We Cover:What health overwhelm is, common causes...2024-09-1720 minFit Friends Happy HourFall Reset: Tips for a Morning Routine That Makes You Excited to Wake UpEPISODE 370. As summer fades and fall approaches, many find themselves feeling a bit down about the changing seasons. In this episode, host Katie explores fall morning routines that will reignite your enthusiasm for waking up and starting your day, despite the cold weather. Discover why adapting your routine to the seasons is crucial for your mental and physical well-being, and how you can make the most of autumn's charm. Katie also provides practical tips for optimizing your fitness, nutrition, and mindset as we transition into fall. Whether you're tackling the challenges of seasonal aff...2024-09-1220 minFit Friends Happy HourHow to Eat Vegetables When You Hate ThemEPISODE 368. In this episode of Fit Friends Happy Hour, Katie discusses common reasons people dislike vegetables and shares practical tips to make them more palatable. What we cover:Common reasons for disliking vegetablesTips to make vegetables more palatable (and even enjoyable!)The importance of mindsetGradual exposure to change taste preferences over timeConnect with Katie:Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walkCheck your insurance benefits | www.katiehake.com/benefitsBook a free strategy call | www.katiehake.com/scheduleText m...2024-08-2214 min
Fit Friends Happy HourStaying on Track: 5 Tips for Weekly ConsistencyEPISODE 366: Do you ever feel stuck or paralyzed when you get off track?In this episode of Fit Friends Happy Hour, we explore five effective strategies to boost your consistency in your daily routines. Katie shares how small, consistent actions can lead to significant long-term progress and provides actionable tips to help you stay on track this week. Whether you're balancing a busy work schedule, family time, or personal goals, these practical steps will help you prioritize and, most importantly, sustain healthy habits.Connect with Katie:Book a free s...2024-08-0611 minFit Friends Happy HourThe Messy Middle of Motherhood with Bailey Oschman RDN, CD, CPT Fit Mama in 30EPISODE 365. The pressure to “bounce back” after having a child is real. And the timing couldn’t be worse. What new mom has time to adopt a long, draining workout routine? If you’re looking for realistic tips on getting back into your nutrition and fitness groove, this episode is for youMeet Bailey Oschman, co-founder of Fit Mama in 30, a training program for new and expecting moms. In this episode, she’s sharing her best tips for feeling like YOU again — not just “getting your body back” at the expense of your mental and physica...2024-07-2949 minFit Friends Happy HourTaking the Stress out of Movement and Nutrition: Katie’s StoryEPISODE 360: When it comes to movement and nutrition, I haven’t always been so gentle with myself. In fact, when I stepped into the fitness industry, I put a ton of pressure on myself to overexercise so I could maintain the ‘perfect’ physique. Why? Because I believed my body was my business card. Looking back, that was such a toxic mindset. It sucked the fun out of food and fitness for me. I know many of you can relate to my story. That’s why today...2024-06-2442 minFit Friends Happy HourCan Semaglutide and Intuitive Eating Coexist? with Holly Dykstra RDNYou’ve bravely stepped into the world of intuitive eating, leaving fad diets behind, and maybe even started working with a non-diet RD.But now you (or someone you know) are feeling conflicted. GLP-1 meds (like Semaglutide, Wegovy, Mounjaro, Ozempic) seem like they could be a good fit. Whether for weight loss, managing pre-diabetes, or handling a condition like PCOS, you're curious but have questions like:"Will I still fit into the intuitive eating community if I try GLP-1 meds?” and “Will this pull me back into dieting?"That...2024-06-0352 minFit Friends Happy HourCar Chat with Katie - Imposter Syndrome, Body Image, and FailuresEPISODE 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 outThe doubt and fear before my first paid speaking gigThe tough call to leave my corporate job behindThis episode is a loving reminder that you’re not alone in the messy middle of life and that someti...2024-04-1523 minFit Friends Happy HourCar Chat with Katie - Unpacking Worst Case ScenarioEPISODE 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...2024-03-1116 minFit Friends Happy HourClient Spotlight Mini Series: Fertility and Food FreedomEPISODE 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., is joining the show to chat about her intuitive eating journey and what it really looks like with support from an RDN and intuitive...2024-01-2249 minFit Friends Happy HourEp 303: What you can accomplish with food freedom with Jennifer McGurk RDN, CDN, CEDRD-SIt’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 where intuitive eating came into play for her. She also sheds light on the freedom she’s found on the other side of healing her relationship with food and her body. The...2023-05-1542 minFit Friends Happy HourEp 301: An Unfiltered Life Update | Find Calm in Chaos with Intuitive EatingIt’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 relationship with food takes so much pressure off during the tough times. If you’re ready for a real and raw life update an...2023-05-0115 minFit Friends Happy HourEp 300: The right and wrong way to do low FODMAP and other digestive disorders with Samina Qureshi, RDN LDLooking 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 this episode, she dives deep into who could benefit from a low FODMAP diet, how to incorporate it into your life without unnecessary restriction, and… The relationship between GI disorders like IBS and...2023-04-2436 minFit Friends Happy HourEp 293: Third Trimester, Moving, Becoming Unrecognizable, Life Update with KatieIf 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 sharing the 4 things that have helped keep me grounded in this season of massive change. You’ll walk away...2023-03-0621 minFit Friends Happy HourEp 287: What to Know about Ozempic and Weight Loss MedicationsHave 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 pounds leading it to become wildly accessible even sometimes without proper medical supervision…yikes! I recommend tuning into this episode even if weight loss medication isn’t someth...2023-01-2321 minFit Friends Happy HourEp 286: The Power of Positive Psychology with Darlene MarshallAlready 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 is a Holistic Wellness Coach with a Masters's Degree in Applied Positive Psychology. Listen in as Darlene uncovers how you can use the power of positive psychology to tap into your values a...2023-01-1652 minFit Friends Happy HourEp 284: Stop shoulding all over yourself with Gillian GoerzenFor 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 on the show to shed light on the danger of “shoulding” all over ourselves when it comes to setting health + fitness goals. Listen in as she shares insights from her boo...2023-01-0949 minFit Friends Happy HourEp 285: 4 reasons not to diet this yearDid 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 only natural that we feel the urge to go back to what's familiar when we feel like...2023-01-0912 minFit Friends Happy HourEp 283: 3 steps to build momentum for your 2023 non-diet goals and take action in resistanceNot 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 getting myself and dozens of my clients unstuck is committing to taking the smallest action possible to build momentum. That’s why, in...2023-01-0213 min