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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. Fit Friends Happy Hour will feel like you're chatting with a girlfriend who GETS IT and wants the best for you. Katie shares personal stories while also bringing you the experts in a non-diet approach. 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 www.KatieHake.com and on Instagram @kthake
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Now displaying: 2019
Dec 23, 2019

In today's episode Katie is talking about common weight loss tips we hear this time of year. Listen in to find out which of these tips are complete nonsense and which ones may actually hold some validity.

Links Mentioned in Today's Show: 

Sign up for Katie's Sugar Challenge - www.katiehake.com/sugar

Fit Friends Tribe FB Group - https://www.facebook.com/groups/fitfriendstribe/

https://www.intuitiveeating.org/resources/studies/

Dec 16, 2019

Today's episode is all about setting goals for 2020. Katie is talking about how you can determine whether your goals are too big or small. It's likely that most of us are striving for that sweet spot where our goals are realistic and achievable. At the same time, we don't want to play it safe and remain stuck in our comfort zone. Listen in for tips on how to find that sweet spot and set goals that you feel good about in the new year.

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

Dec 9, 2019

In today's episode Katie is diving into the pros/cons of plant-based diets. She's breaking down the research and chatting about the health benefits associated with a plant-based approach. After listening, remember that you don't have to declare that you are vegetarian or put a label behind this. It's okay to simply make a decision about what feels good and to start small if you want to move towards a more plant-based diet.

Links Mentioned in Today's Show:

Join the Facebook Group - Fit Friends Tribe

https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf

Dec 2, 2019

In today's episode, Katie chats about her experience with wedding dress shopping.  While she was trying on dress after dress, she thought about how shopping in general could be triggering for someone who struggles with body image. If there's a special event coming up, you may feel even more pressure to change your body. That's why Katie is sharing 6 tips that will help relieve that pressure so you can shop peacefully and enjoy your event. 

Want to share about your experience with shopping + body image? We'd love to hear from you in our Facebook group Fit Friends Tribe!

Nov 25, 2019

With the holidays approaching, you may be asking yourself if it's possible to drink alcohol intuitively. In today's episode, Katie is breaking down the intuitive eating principals that can be applied to alcohol consumption. She is sharing tips on how you can drink intuitively even if you are surrounded by tons of fun seasonal drinks at holiday parties.

Links Mentioned in Today's Show:

Join Katie's 5-day sugar challenge 

Fit Friends Tribe Facebook Group

Nov 18, 2019

In today's episode, Katie opens up about her journey with group fitness and takes us back to her college days where her love for group fitness blossomed. She gets vulnerable and shares about some of the struggles she faced with obsessive exercise and depression. She explains how she overcame those struggles by focusing on Beachbody coaching and personal development.

Did you relate to part of Katie's fitness journey? If so, be sure to let her know over in the Facebook group Fit Friends Tribe. Thanks for listening! 

Nov 11, 2019

Recently, food sensitivity testing seems to be all the rage. Today, there are tons of at-home tests available for consumers to choose from. You might be tempted to grab one right away to try and get some insight into your gut health, but before you run to order yours, Listen in as Katie shares about her experience with the Viome test. She dives into the pros/cons of this test and others on the market.

How do you feel about these tests? Let us know over in the Facebook group - Fit Friends Tribe. Thanks for listening!

Links Mentioned in Today's Show:

https://www.viome.com/

https://www.facebook.com/groups/fitfriendstribe/

 

Nov 8, 2019

Feeling overwhelmed? If so, know that you're not alone. In today's society, it can be hard to make time to pause and take care of yourself. Sometimes we get so busy that we even lose sight of our needs and goals. Listen in as Katie shares tips on how we can pause, reflect, and fill our own cups.

Like this episode? Share it with a friend that needs to hear it too! Let us know how you're prioritizing self-care in our Facebook group - Fit Friends Tribe! Thanks so much for listening and we'll talk to you soon!

Oct 31, 2019

Does Halloween make you feel a bit nervous? Maybe you feel out of control around the abundance of candy that's floating around this time of year. In today's episode, Katie shares tips that will help you navigate Halloween and continue to heal your relationship with food + your body in the process. To dive deeper, join Katie's 5-day sugar challenge here - www.katiehake.com/sugar. Katie also shares her biggest takeaways from The Business Boutique Conference she recently attended.

Like this episode? Share it with a friend that needs to hear it too! Let us know how you're feeling about Halloween over in our Facebook group - Fit Friends Tribe! Thanks so much for listening and we'll talk to you soon!

Oct 21, 2019

In today's episode, Katie shares 4 tips to help you overcome imposter syndrome. She dives into how you can combat the urge to compare yourself to others. Hopefully, this episode inspires you to give up the comparison game for good and give yourself a pat on the back for what you've accomplished thus far.

Connect With Us:

https://www.facebook.com/groups/fitfriendstribe/

Oct 14, 2019

Today, Kailee Billerbeck joins us on the show to chat all about self-defense. As a self-defense expert and level 3 black belt, Kailee knows a thing or two about finding your fierce and protecting yourself. Tune in to catch all of the practical tips she shares that can help you prevent dangerous situations and feel empowered to defend yourself if the need arises. Thanks for listening!

Things Mentioned In Today's Show:

Wrist Escape |Walking/Running Alone Tips |Walk/Run Alone Self Defense course waitlis

Oct 7, 2019

Listen in as Katie shares 7 questions that are sure to help you reflect upon the influence your fitness routine may/may not have on your mental health. If you enjoyed this episode, don't forget to share it with a friend. Thanks for listening! 

Join Katie's 5-day sugar challenge here - www.katiehake.com/sugar

Sep 30, 2019

Feel out of control around sugar? If so, know that you're not alone. SO many of not only my clients but also my friends and family members have expressed dissatisfaction when it comes to their relationships with sugar. Listen in as I break down what the science actually says about sugar addiction. If you're ready to dive deeper be sure to join my 5-day sugar challenge here - www.katiehake.com/sugar.

Things Mentioned in Today's Show:

-FFHH Episode 50
-https://www.ncbi.nlm.nih.gov/pubmed/17617461
-https://www.ncbi.nlm.nih.gov/pubmed/27372453
-THE BODYLOVE PROJECT WITH JESSI HAGGERTY Ep. 038: Marci Evans on Food Addiction
-www.katiehake.com/sugar

 

 

Sep 23, 2019

Today, Brenna O'Malley, RD joins Katie to chat about her take on the marketing messages put out there by food companies and how they influence the relationships consumers have with food. Brenna has experience working as a marketing consultant in the food industry, so She has a ton of great insight to share. Listen in to learn just how important the language used around food can be. If you enjoyed this episode, don't forget to leave a review. Thanks for listening!

 

Connect With Brenna:

Website | Instagram | Podcast | Goodbye Guilt Guide

 

Sep 16, 2019

As kids, we didn't have to give it much thought. Making friends came pretty naturally. Now, maybe it isn't necessarily hard - you're outgoing, confident, etc but priorities shift! In today's episode, Katie shares 9 tips that will help you branch out and make new connections and help you maintain established friendships. Thanks for listening! Don't forget to share this episode with a friend who may be interested in expanding their circle of friends as well!

 

Things Mentioned In Today's Show:

www.katiehake.com/shop - discount code 'FFHH' for 50% OFF Fierce Female's Guide to Running Your First Half Marathon

Sep 9, 2019

Are you in touch with your hunger and fullness cues? Maybe years of yo-yo dieting have left you feeling disconnected from those cues. Today, Katie breaks down the hunger and fullness scale and explains how you can use it to begin listening more closely to your body at mealtime. Share this episode with a friend and write us a review on iTunes if you love the show! Thanks for listening!!

Things Mentioned In Today's Show:

www.katiehake.com/shop - discount code 'FFHH' for 50% OFF Fierce Female's Guide to Running Your First Half Marathon

Sep 2, 2019

In today's episode, Katie shares 5 tips that will help you kick procrastination to the curb. She knows firsthand how difficult time management can be for entrepreneurs especially, and She shares her process for breaking overwhelming tasks into manageable bits and pieces. Thanks for listening!! Don't forget to subscribe and share this episode with a friend! Talk soon!

 

www.katiehake.com/shop - discount code 'FFHH' for 50% OFF Fierce Female's Guide to Running Your First Half Marathon

Aug 27, 2019

In today's episode, Katie explores the controversial Weight Watchers kid's app from all angles. She dives into why using the app might be detrimental to a child's self-esteem and relationship with food. While dieting typically does more harm than good for children, Katie also explains that there are exceptions to that rule, especially when certain medical conditions are present. After listening, you'll walk away with tips that will help you guide any child in your life towards establishing a healthy relationship with food. Thanks for listening! 

 

Things Mentioned In Today's Show:

-https://pediatrics.aappublications.org/content/138/3/e20161649
-https://pediatrics.aappublications.org/content/138/3/e20161649
-www.katiehake.com/shop - discount code 'FFHH' for 50% OFF Fierce Female's Guide to Running Your First Half Marathon

Aug 12, 2019

Think the 80/20 rule is the key to achieving moderation and balance in nutrition? Think again. In today’s episode, Katie shares 3 reasons why she believes the 80/20 rule is just another diet in disguise. She explains that the journey to food freedom does not begin with rules or morality around food. It’s about trusting yourself and your body. Thanks for listening!! Don't forget to subscribe and share this episode with a friend! Talk soon!

Aug 5, 2019

We're halfway through the year - can you believe it? In this episode we're checking in with you and with ourselves and what has happened this year and what we're making happen for the rest of the year!

Thanks for hanging out with us today and for being on this always changing journey of Fit Friends Happy Hour! We'd love to hear what you'd like to learn from us over the next few months! Let us know on social or shoot us an email - fitfriendshappyhour@gmail.com

We so appreciate you! Talk soon!

KATIE - Instagram - Facebook - Website
LAUREN - Instagram - Facebook - Website

Feb 11, 2019

With over a year of intuitive eating under our belts, we're here to share 5 nutrition habits that are making a world of difference in our lives! We hope these habit recommendations will improve your relationship with food just like they have for us! We're taking a little hiatus from our normal podcasting schedule to focus on other projects but you can find us in our facebook group, Fit Friends Tribe! Thanks for listening and we'll talk to you soon!

Feb 4, 2019

What does it take to be a GREAT group fitness instructor? Jenny Strickland is with us again on the podcast to dive into the magic that group fitness instructor brings to each class to make it a great experience for every participant. Thanks for listening! Share this episode with all your instructor friends and let us know what you think by writing a review! Talk soon!

Jan 28, 2019

Ok so have you seen the Marie Kondo netflix show yet? Admittedly, we haven't BUT we have read (most) of the book. Anyways, you guessed it - we're talking about CLUTTER today. In this episode we share 5 tips to get organized and 5 tips to stay organized.

Like this episode? Share it with a friend that needs to hear it too! Let us know what your trying over in our facebook group - Fit Friends Tribe! Thanks so much for listening and we'll talk to you soon!

Jan 21, 2019

Jennifer is so passionate about creating meaningful moments with the ones we love and that's the heart behind the game/book, Togather Moments! In this episode, we talk about how to go deep with our friends and family in ways that are fun and memorable! Tell us how you are building meaningful moments in your day on IG or in our fb group - Fit Friends Tribe! Find more about Jennifer on IG @TogatherMoments and at TogatherMoments.com. Talk soon!

Jan 14, 2019

Instead of starting a new diet, start healing your relationship with food! We're here to help with your first step to ditching your diet today. Over the last year, we've each dove into Intuitive Eating and we're so excited to share it with you! Scroll back through our previous episodes to catch up on episodes you missed and join our FB group - Fit Friends Tribe - to join us in ditching the diet FOR GOOD!

Thanks for listening! To work with Katie, head over to KatieHake.com or email her at Katie@KatieHake.com. Talk to you soon!

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