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Fit Friends Happy Hour

This isn’t your standard health and fitness podcast! Come hang out with us as we talk about how to stop chasing the numbers and start doing what feels right for your body! Learn how to find joy in movement while getting rid of the toxic belief that you are not enough. Katie is a Registered Dietitian and fitness professional, passionate about helping you become the expert at your own body. We talk nutrition as it applies to Katie's non-diet approach, self-acceptance, finding joy in fitness, and all around how to be a better human. We promise to keep it real because we definitely aren't perfect ourselves! Fit Friends Happy Hour will feel like you're chatting with a girlfriend who GETS IT and wants the best for you. Whether you're driving, running, or getting stuff done around the house, we hope you'll feel inspired to live the awesome life you’ve been called to live! Thanks for joining us!! Find Katie at KatieHake.com and on Instagram at KtHake
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Now displaying: Page 1
Jun 14, 2021

Is it possible to practice intuitive eating while traveling?

The answer is yes!

Now, I'll be honest, practicing intuitive eating while traveling takes some extra effort, thought, and awareness.

Naturally, when your routine changes and you're in a new environment, it can be more difficult to get in touch with your hunger and fullness cues and to listen to your body in general.

That's why today, I'm sharing 6 tips on how you can practice intuitive eating or a non-diet approach while traveling.

Connect with Katie:
FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast

Jun 7, 2021

Have you ever felt overwhelmed and confused about what to eat, how much to eat, and really the intersection of actual nutrition and a non-diet approach?

If you answered yes, this episode is for you!

Today, we are going to get a little nerdy, but as always, my goal is to break down the science so you can apply it to YOUR life.

Listen in as I dive into the RESTORE phase of my signature nutrition coaching program, the Reboot Bootcamp. This is the stage where we often talk more about gentle nutrition and really start to look at the physicality of food.

Connect with Katie:
FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast

May 31, 2021

Do you struggle with Gastrointestinal (GI) issues?

If so, you might be wondering, "Is it possible for me to eat intuitively while trying to get to the root of these issues?"

If this sounds like you, you'll want to stick around for today's episode!

Meet Claire Carlton the Mindful Gut Dietitian. Claire is a Registered Dietitian specializing in nutrition for digestive disorders. She works with women 1:1 in her virtual private practice, Nourish with Claire. As a specialist in nutrition for gastrointestinal health, she guides clients through her signature Gut Health Blueprint framework to unearth the root of chronic symptoms and help them discover lasting wellness.

Listen in as Claire dives deep into common GI disorders, the pros and cons of elimination diets, and the challenges that might come up when you're eating intuitively and navigating GI issues. Plus, catch her best tips for promoting overall gut health.

Connect with Claire:
Instagram - https://www.instagram.com/mindful.gut.nutritionist/
Freebie: 5 Pitfalls that worsen gut health and what to do instead. https://nourishwithclaire.com/5-pitfalls-gut-health


Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendshappyhourpodcast
For full show notes please visit - https://www.katiehake.com/podcast

May 24, 2021

Have you ever found yourself thinking things like, "I'm tired of dieting but it's all I've ever known." or "Intuitive eating sounds great but where do I even start?"

If this sounds like you, today's episode is for you!

I'm pulling back the curtain and giving you a behind-the-scenes look at the work I do with my clients to help them ditch dieting and embrace intuitive eating - even when it feels scary or impossible.

Listen in as I dive deep into how you can redefine what the word fit, decide what health means to you, and take back the power that a negative mindset around food and your body once had over you.

Connect with Katie:
FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
FOR FULL SHOW NOTES PLEASE VISIT --> https://www.katiehake.com/podcast

May 17, 2021

Let's chat carbohydrates, you know the one macronutrient that tends to get a bad rap (dun dun dunnn!)

Today, Sarah Schlichter,MPH, RDN is coming on the show to debunk this common myth that carbohydrates are inherently bad.

Sarah co-hosts the sports fueling podcast, Nail Your Nutrition, and is passionate about helping athletes fuel adequately, and blending the principles of sports nutrition with intuitive eating.

Listen in as she shares her sports nutrition wisdom and breaks down why active women especially need carbs. Plus, hear her tips for nutrient timing and fueling pre and post-workout.

Connect with Sarah:
Blog - http://bucketlisttummy.com/
Instagram - https://www.instagram.com/bucketlisttummy_rd/

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendshappyhourpodcast
For full show notes please visit - https://www.katiehake.com/podcast

May 10, 2021

When you think about "getting back on track" what comes to mind?

Do you picture dragging yourself to the gym on a Monday to work off the pizza you ate over the weekend?

If you answered yes, I want you to know I've been there friend. That's why in today's episode I'm opening up about what Mondays and post-weekend guilt used to look like for me.

Listen in as I chat about how to care for your health and wellbeing without all the guilt. Plus, catch my quick post-vacay life update!

Connect with Katie:
Join the Facebook group - https://www.facebook.com/groups/fitfriendshappyhourpodcast
For full show notes please visit - https://www.katiehake.com/podcast

May 3, 2021

Curious to know how traveling can enrich your relationship with food and your body? If so, you're in for a treat with today's episode!

Meet Angela Saint-Yl. Angela is a DIY Travel Mentor who equips and empowers women with the tools to be able to make their travel dreams a reality and live their best lives.

Listen in as Angela chats about how travel has transformed her life. Plus, hear her take on why is culture such an important part of nutrition and fostering a healthy relationship with food.

Connect with Angela:
Travel IG - www.instagram.com/theflexitariantravels
Food IG - www.instagram.com/eatswithangieee
Website - https://theflexitariandigest.thinkific.com/

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast

May 3, 2021

Curious to know how traveling can enrich your relationship with food and your body? If so, you're in for a treat with today's episode!

Meet Angela Saint-Yl. Angela is a DIY Travel Mentor who equips and empowers women with the tools to be able to make their travel dreams a reality and live their best lives.

Listen in as Angela chats about how travel has transformed her life. Plus, hear her take on why is culture such an important part of nutrition and fostering a healthy relationship with food.

Connect with Angela:
Travel IG - www.instagram.com/theflexitariantravels
Food IG - www.instagram.com/eatswithangieee
Website - https://theflexitariandigest.thinkific.com/

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast

Apr 26, 2021

So, you've made the decision to stop dieting, to get rid of food rules, and to move towards body respect.

And this newfound freedom feels ah-mazing....but there's just one thing raining on your parade - diet talk.

Diet culture is everywhere, so We're bound to encounter diet talk in social settings. But that doesn't mean it has to damage your relationship with food and your body.

Listen in as I share 5 tips that will help you navigate diet talk like a boss, protecting your energy, mindset, and boundaries.


Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast

Apr 19, 2021

Picture this: You walk into a gym and the first thing you see is a wall filled with CRUSHED scales. Immediately, you know you've found your body-positive home.

Well, I don't have to pinch you because you're not dreaming. This is a real place, you guys!

Today's guest Abbey Griffith owns Clarity Fitness, an online and in person body positive wellness experience, and Georgia’s first and only Body Positive Wellness Center in Decatur Georgia. She is a NASM Certified Personal Trainer, Nutrition Coach, and Eating Disorder Recoveree who has devoted her life to helping people of all ages, genders, shapes, and sizes find a wellness routine they truly enjoy.

Listen in as she opens up about what inspired her to create Clarity Fitness. Hear about what sets clarity apart from your average gym and how Abbey and her team work to cultivate an inclusive environment.

Connect with Abbey:
Join our Intuitive Eating and Body Positive Community Groups! -https://www.online.clarityfitness.com
Website - www.clarityfitness.com
Instagram - https://www.instagram.com/claritydecatur
Facebook - https://www.facebook.com/claritydecatur

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast

Apr 12, 2021

Last week, we chatted about how healing your relationship with your body involves unraveling the beliefs that you have about your body.

And the first step to unraveling beliefs is identifying them. That's why today, I'm walking you through a quick exercise that will help you unpack your body story.

Now, you might be asking, "Katie, what is a body story?"

Well, Positive, negative, neutral, we all have had lived experiences in our bodies, that have contributed to where we are today.

The beautiful thing is that those past experiences don't have to be the end of your body story. Listen in to learn about how you can begin to write the next chapter and heal your relationship with your body.

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/


For full show notes please visit - https://www.katiehake.com/podcast

Apr 5, 2021

Did you know that body image is not just about how you see yourself in the mirror?

Healing your relationship with your body involves unraveling the beliefs that you have about your body size. And that process is often emotional and heavy. That's why today, I'm bringing Bri Campos on the show to share her wisdom on body image grief.

Bri is a licensed mental health counselor, a body image educator, and the founder of Body Image With Bri. She’s passionate about all things body image and practices through the lens of Health at Every Size® and Intuitive Eating. Utilizing a weight-inclusive approach, she combines her clinical skills and lived experience to teach others how to maneuver through their own unique body image journeys.

Listen in as she dives deep into body image grief and navigating feelings of hopelessness along the journey to body acceptance.

Connect with Bri:
Instagram: https://www.instagram.com/bodyimagewithbri
Body Grievers Group: https://body-image-with-bri-llc.mykajabi.com/body-grievers-group-program
Body Image Supervision Cohort (for professionals): https://body-image-with-bri-llc.mykajabi.com/body-image-supervision-cohort

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
For full show notes please visit - https://www.katiehake.com/podcast

Mar 29, 2021

Curious to know what the process of embracing intuitive eating and a non-diet approach looks like? If so, you're in for a treat with today's episode!

Listen in as I answer some listener questions surrounding learning how to honor your hunger and fullness cues and how to release feelings of guilt around certain foods. After listening, you'll walk away with tangible tips and affirmations that will help you start healing your relationship with food so you can give yourself true unconditional permission to eat.

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/

For full show notes please visit - https://www.katiehake.com/podcast

Mar 22, 2021

Are you getting enough sleep? Maybe you're getting a solid 8 hours each night, but you still feel tired and groggy 24/7. If this sounds like you, you're in for a treat with today's episode!

Meet Andy and Aaron, hosts of Lab Rats Podcast where they unravel the maze of health by exploring current trends in the world of nutrition, fitness, recovery, and mindset. They delve through the scientific research on each topic, followed by experimenting firsthand on themselves.

Today, Andy and Aaron are diving into why sleep is so important. They're chatting about how they've experimented and learned about their own sleeping patterns. Plus, they're sharing 4 steps that you can take to start improving the quality of your sleep today.

Connect with Andy and Aaron:
https://www.labratspodcast.com/
https://www.instagram.com/labratspodcast/

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/

For full show notes please visit - https://www.katiehake.com/podcast

Mar 15, 2021

Today, Lauren Sharpe, RD is coming on the show to share her wisdom on binge eating and how an all-or-nothing mindset can impact your relationship with food.

Listen in as she defines binge eating and shares her guidance on determining when it's time to reach out for help.

Plus, hear about the mindset work that goes into truly giving yourself permission to eat all foods without guilt.

Connect with Lauren:
Instagram - instagram.com/loandlemons
Website - https://www.laurenrd.com

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/

For full show notes please visit - https://www.katiehake.com/podcast

Mar 8, 2021

When you think about your college experience what comes to mind?

For many of us, college is a fun and exciting season where we find our identity and cultivate lifelong friendships. However, along with that fun and excitement also comes lots of change, learning lessons, and growing pains.

On top of that, the college years tend to be a pivotal time for developing your relationship with food and your body.

That's why today I'm bringing Meredith Renshaw RDN, LDN on the show to share her best tips for navigating diet culture and finding food freedom in this fun, yet hard part of life.

Listen in as Meredith and I both open up about how diet culture impacted our college experiences. Whether you're currently in college or you've been out for a while, this episode will help you move beyond the narratives of diet culture and find more fun.

Connect with Meredith:
Email - meredith@freemethodnutrition.com

Instagram -  https://www.instagram.com/meredithren.rd

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/

Join the Reboot Bootcamp DIY Course - https://www.katiehake.com/join

For full show notes please visit - https://www.katiehake.com/podcast

Mar 1, 2021

Do you enjoy running? Maybe you've been thinking about signing up for your first half-marathon.

If so, today's episode is for you!

Today, registered dietitian & RRCA Running Coach, Serena Marie is coming on the show to break down how she blends sports nutrition with intuitive eating practices.

Listen in as we both share about not only our love for running but also the not-so-healthy relationships we've both had with running in the past. Hear about how we've mended our relationships with the sport, food, and our bodies.

After listening today, you'll walk away ready to fuel your body with confidence as you work to crush your running goals.

Connect with Serena:
Free Facebook Community - http://facebook.com/groups/realfoodfuel

Apply for Food Freedom for Female Athletes Group Coaching Program - SerenaMarieRD.com/apply


Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/

Grab Katie's Fierce Female's Guide to Running Your First Half Marathon - 
https://www.katiehake.com/shop/the-fierce-runners-guide-to-your-first-half-marathon

For full show notes please visit - https://www.katiehake.com/podcast

Feb 22, 2021

When a serious medical diagnosis like cancer comes up, where does intuitive eating fit in?

Amber Thomas a registered dietitian who specializes in cancer nutrition and intuitive eating, is coming on the show today to explain just that.

Listen in as she dispels some major myths surrounding cancer and nutrition. Learn about how a modified and personalized version of intuitive eating can help cancer patients overcome food fears and stay nourished during treatment and beyond.

Plus, catch Amber's best tips on how to support a loved one who is battling cancer -- or who is facing any sort of hardship.

Connect with Amber:
www.cancernutritionsolutions.com

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/

For full show notes please visit: https://www.katiehake.com/podcast

Feb 15, 2021

Are you ready to cultivate a deeper sense of self-love and compassion?

If so, today's episode is for you!

Registered dietitian and yoga instructor Rachel Helfferich is coming on the show to explain how intuitive eating, yoga, and mindfulness can all work together to propel you forward in your self-love journey.

Listen in as she chats about how Intuitive eating and yoga helped her to achieve body acceptance. Plus, catch her tips on how you can get started with yoga and move past the fear of judgment in the studio and beyond!

Connect with Rachel:
Website: everglownutrition.com
Instagram: @everglownutrition

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/

For full show notes please visit - https://www.katiehake.com/podcast

Feb 8, 2021

Could tracking your cycle help you to increase your productivity and overall wellbeing?

The answer is YES.

And If you're interested in working with your body and your hormones, instead of against them, you're going to want to stick around for today's episode.

Meet Megan Faller. Megan spent years teaching women to chart their cycles as a Certified FertilityCare Practitioner. She helped clients use their charts to make important decisions about family planning and scheduling medical procedures. Then she stumbled into the power of using her cycle to plan her work. Now she uses her hormonal waves to get more of the right things done with flow and ease and she wants to help you do the same. As the founder of The Aligned Cycle she teaches her clients to tune into their bodies so they can have their cycles working for them, not against them.

Connect with Megan:
Website - www.thealignedcycle.com
IG - https://www.instagram.com/thealignedcycle/

Connect with Katie:
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/

For full show notes please visit -  https://www.katiehake.com/podcast 

Feb 1, 2021

What does it look like to fight for radical self-love and acceptance?

Today's guest, Ellen de Werd is coming on the show to show us exactly what it looks like. She's opening up about her battle with an eating disorder and how she came out on the other side.

Listen in to hear about how group fitness played such a huge role in her journey to healing. Plus, find out what inspired her to create her very own inclusive group fitness format WARRIOR Rhythm™ and WARRIOR Strength™.

Connect with Ellen:
Facebook -
https://www.facebook.com/ellen.dewerd
Instagram -
https://www.instagram.com/ellendewerd/
WARRIOR Instructor Academy: https://www.warriorinstructors.com/
Take Virtual Classes with me: https://www.ellendewerd.net/warrior-online-class-info.html

Connect with Katie:
Schedule your FREE strategy call -
http://bit.ly/FFHHSTRATEGY
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp/
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Shop Katie's Amazon Favs -
www.amazon.com/shop/kthake

Jan 25, 2021

How often do you tell yourself, "I'll start when I'm ready"?

But then, after months of preparation, that "I'm ready" feeling never fully sets in.

It's frustrating. You want to step out of your comfort zone, but this nagging feeling of not being ready keeps you stuck.

Today, public speaking coach, Melissa Ruiz is coming on the show to get you unstuck! She's unpacking this phrase and chatting about how you can increase your confidence and try something new and scary, like public speaking, or anything else on your bucket list!

Listen in as she not only shares her confidence-boosting wisdom but also opens up about her journey to becoming a fitness pro.


Connect with Melissa:
https://www.instagram.com/melissa.a.ruiz/

Connect with Katie:
Schedule your FREE strategy call -
http://bit.ly/FFHHSTRATEGY
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp/
Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/
Shop Katie's Amazon Favs -
www.amazon.com/shop/kthake

Jan 18, 2021

Do you believe that to lose weight, all you need is will power and a little self-control?

If you answered yes, you're not alone. Most people truly believe that lack of willpower is THE thing that's holding them back in their health/wellness journey, but I can almost guarantee you, that's not the case.

That's why, today we're going to talk about what willpower even is, whether or not it's something that can be developed/strengthened over time, and how it impacts your ability to become an intuitive eater.

Connect with Katie:

Schedule your FREE strategy call -
http://bit.ly/FFHHSTRATEGY

Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp


Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/


Shop Katie's Amazon Favs -

www.amazon.com/shop/kthake

Jan 11, 2021

Are you truly at a GOOD place when it comes to your relationship with food, exercise, and your body?

Maybe you identify as an intuitive eater, and you're ready to step further into the gentle nutrition stage.

If this sounds like you, then you're going to want to stick around for today's episode.

Joining me today is Emily Field. Emily is a Registered Dietitian who teaches a mindful macros approach to help women ditch nonsense food rules and depriving diet behaviors - for good. Her clients are finding it liberating to focus on how much they can do, instead of how much they weigh, when they fuel and support their body appropriately.

Connect with Emily:
https://instagram.com/emilyfieldrd
https://emilyfieldrd.com/
Grab your DIY Macros Guide - https://emilyfieldrd.com/macros-guide/


Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake
Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp

Jan 4, 2021

Feeling motivated to pursue some health and fitness goals as we step into a fresh new year?

If you answered yes, you might be asking yourself, "How can I pursue these goals without getting caught up in the number on the scale? or "How can I recognize and avoid diet-y programs?"

That's why in today's episode, I'm uncovering the biggest diet trap of 2021 -- the wellness diet.

You see, the wellness diet is actually just restriction and dieting packaged up and disguised as a 'healthy lifestyle change.' Listen in as I breakdown how you can spot this (and any!) diet in disguise.

Plus, learn about how you can cope with that 'loss of control' feeling that often comes up as we ditch dieting. And catch 10 new year resolution ideas that will help support your journey to achieving a healthier relationship with food and your body.

 

Connect with Katie:
Register for the free metabolism re-set masterclass - www.katiehake.com/masterclass
Facebook Group - https://www.facebook.com/groups/fitfriendstribe/

Things Mentioned in Today's Episode:
https://www.nationaleatingdisorders.org/learn/by-eating-disorder/other/orthorexia
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5253095/

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