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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: 2020
Dec 21, 2020

Could you be dieting without even knowing it??

Now, you might be saying, "Heck no, Katie, I ditched dieting a long time ago!"

If this sounds like you, I want you to know that I'm so proud of you for drawing that line in the sand and swearing off dieting for good. But I also want you to know that the journey away from dieting is rarely linear.

It's so important for us to understand that diet-like behaviors can be sneaky, especially in this weight loss-crazed world that we live in. That's why today I'm uncovering 5 signs that you might still be dieting.

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

Dec 14, 2020

Have you ever wondered how you can do your part when it comes to promoting inclusivity in the fitness industry? If so, today's episode is for you.

Meet Sadie Simpson. Sadie is a Group Exercise Instructor, Certified Intuitive Eating Counselor & Health Educator in Asheville, North Carolina. With over 13 years of experience in the wellness industry (10 in fitness management), she has seen how disordered behaviors from gym members and fitness professionals can be all-consuming: over-exercising, yo-yo dieting, weight cycling, body obsession, and fatphobia…and has personally experienced these things herself.

In this episode, Sadie and I bonded over our group exercise backgrounds and chatted about our common goal as fitness professionals which is to make sure EVERY person feels welcome and successful in class regardless of their size or ability.

Listen in to learn about how you can do your part when it comes to promoting inclusivity. Plus learn how you can be sure to select gyms and exercise classes that align well with your non-diet and body-positive lifestyle.

Connect with Sadie:
Instagram: https://www.instagram.com/thesadiesimpson
Grab Your FREE Mindful Meals and Movement Weekly Wellness Planner - https://forms.aweber.com/form/30/1509889730.htm

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

Dec 7, 2020

'Tis the season for holiday meals with loved ones! While it's the most wonderful time of the year, there are some common struggles that I see my clients facing around the holiday dinner table.

These struggles usually come down to one thing: food rules.

As we embrace the intuitive eating approach, we tend to begin to free ourselves from rigid food rules. However, sometimes not all of our family and friends are on board. They might try to impose their own food rules upon us and even make comments about how much we're eating or whether we reach for dessert.

That's why today, I'm chatting about how to navigate food rules. Listen in as I share a few tips that will help you stick up for your food choices and set boundaries when it comes to food and your health throughout the holiday season and beyond.

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

Nov 30, 2020

It's no secret that the current beauty and body standards for women are BANANAS. And these standards can often negatively impact our body image and lead to strained relationships with food and movement.

Now, you might be asking, "How does ageism tie into this body image topic?"

Well, Michelle Vina-Baltsas is coming on the show today to answer this question and to uncover where ageism shows up in our society. Listen in as she chats about how she has managed to break through these anti-aging and pro-diet social norms and make peace with her body and embrace an intuitive approach.

Connect with Michelle:
Joyful Movement at Last! program: https://bit.ly/2ANVSzI
https://www.instagram.com/michellevinabaltsas_coach/ https://www.facebook.com/groups/NoDietSisterhood

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

Nov 23, 2020

A question that I get all of the time about intuitive eating is, "Can I lose weight with this approach?"

That's why In today's episode, I'm breaking down the 3 most common weight outcomes of intuitive eating.

Listen in to learn why, with a non-diet approach, we focus less on the numbers and weight outcomes and more on the beliefs and behaviors that promote mental and physical wellbeing.

And grab your notebook because I'm also sharing 10 rapid-fire suggestions on how you can care for your body today, without getting caught up in the numbers.

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

Nov 16, 2020

When you imagine connecting with your family or loved ones, what comes to mind? Maybe you think about gathering around the dinner table and sharing a nice meal. And maybe you imagine having deep conversations that go beyond the surface level, "How was your day?" chatter. If so, you're in for a treat with today's episode!

Jennifer Zumbiel, founder of Togather Moments is joining me today to dive into the topic of connection, specifically with those closest to us. We discuss how a diet mindset can hold us back from these special moments that matter most. Jen also gives some very tangible tips on how we can get more from our conversations with others instead of just going through the motions.

Connect with Jennifer:
https://TogatherMoments.com
https://www.instagram.com/togathermoments

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

Nov 9, 2020

For me the road to becoming a dietitian wasn't always easy, but It was SO worth it. In today's episode I'm opening up about my journey and sharing the messy parts of it that shaped me.

I'm also chatting about how I discovered Intuitive eating and why I'm so passionate about using this approach when working with clients.

Listen in for your daily dose of inspiration -- If I can do it you can too! After listening, I hope you walk away feeling inspired and ready to chase your dreams.

Connect with Katie:https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Nov 2, 2020

When you hear the term, "low impact" what comes to mind?

Maybe when you think low impact, you immediately think of Silver Sneakers and your grandma doing her chair aerobics. Well, I'm here to tell you that low impact movement can be beneficial for anyone at any age or fitness level.

Today, I'm covering some of the many AMAZING benefits of low impact movement. I'm also chatting about some ways that you can begin to implement more low-impact workouts into your routine.

If you like this episode don't forget to subscribe, and leave us a review! And as always, thanks for listening!

Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Oct 26, 2020

So, you're ready to embark on the journey to food freedom and try out a non-diet approach?

As you get started, you might find yourself asking things like, "How do I get started with intuitive eating?" or "Can I really ditch diets for good on my own?" If this sounds like you then you don't want to miss today's episode!

Today, I'm dishing out 5 tools that will help you dive into intuitive eating. I'm even revealing a couple of tools that I use with my own 1:1 clients to support them as they repair their relationship with food and their bodies.

Want to dig deeper and learn more about metabolism from a non-diet lens? If so, be sure to grab the replay of my metabolism master class over at www.katiehake.com/metabolism!

Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Oct 12, 2020

What's the deal with intermittent fasting? Why is it so trendy lately and Is there even science to support it? These are the questions I'm diving into today.

This episode will help you cut through the noise and the hype on social media surrounding intermittent fasting. It will empower you to lean into your own intuition and turn to reliable sources when deciding if intermittent fasting is right for you.

Want to dig deeper and learn more about metabolism from a non-diet lens? If so, I invite you to join my metabolism master class on Wednesday, October 21st. To register, head on over to www.katiehake.com/metabolism!

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

Oct 5, 2020

Juggling eating disorder and exercise addiction recovery PLUS wedding planning during a pandemic....sounds stressful, right?

Well, today's guest is a total badass who is bravely journeying through this right now. In fact, she's 18 months into recovery.

In this episode, she's opening up about how she asked for help and kept pushing to find the right healthcare providers. She's chatting about how she has stayed motivated to continue this deep and often challenging inner work. She also sharing some tips and tricks that have helped her to stay positive, and I think her positivity and energy is something that we can all use more of in 2020.

If you love the podcast, don't forget to subscribe, and leave us a review! And as always, thanks for listening!

Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Sep 28, 2020

Want to show up to your big day feeling prepared and present?

If you don't want stress and body image struggles to stand in the way of the enjoyable, memorable wedding experience of your dreams then this episode is for you!

I get it. We're in the middle of a global pandemic, so It's a given that wedding planning right now is BANANAS. And if you add body image struggles to that equation, it's easy to get to a place where you feel like pulling your hair out.

That's why in today's episode I'm sharing my experience with planning a wedding in a pandemic not once but twice. I'm opening up about how I pursued my desire to look and feel my best on my big day without fixating on the number on the scale. I will also be sharing 8 tips specifically that helped me feel both prepped and present for the big day.

Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Sep 21, 2020

Looking for tips on how to stay motivated and move safely while training from home? If so, today's episode is for you!

Joining me today is Tatiana Lampa, ACSM CPT, NASM. Tatiana is a NYC trainer, online coach, group fitness instructor and founder of the Training with T app.

We are chatting about all things fitness, motivation, and acceptance from family and loved ones while chasing your crazy dreams. I hope after today’s episode you feel inspired to not just move but to take action to say YES to that next big thing.

If you liked this episode don't forget to subscribe and leave us a review on iTunes or your favorite podcast platform! Thanks for listening!

Connect with Tatiana:

https://www.instagram.com/training_with_t/

https://www.trainingwitht.com/

https://watch.trainingwitht.com/

Connect with Katie:

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

www.amazon.com/shop/kthake

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

Learn more about Marketing Impact Academy -https://www.katiehake.com/mia

 

Sep 14, 2020

Have you ever wondered what the heck natural medicine and integrative health are? Maybe you're curious about whether it's possible to address your health from a non-diet lens. If this sounds like you then you don't want to miss this episode!

Meet our guest, Greta Jarvis. Greta earned her Master of Science in Nutrition from the National University of Natural Medicine and holds certifications as an Integrative Health Coach and Intuitive Eating Counselor.

Today, Greta is sharing about the non-diet and weight-inclusive philosophies that guide her work in integrative health.

We're also chatting about how important it is to do our part in dismantling diet culture. And Greta is sharing her best tips on how we can begin to plant seeds of change in this diet-and-weight-crazed world that we live in.

Connect with Greta:
http://nutritionforgood.net/

Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Sep 7, 2020

Hey friends! I hope that you've been having a fun labor day weekend! I know for most of us this holiday involves some much-needed time to kick-back, relax, and enjoy some yummy food with family and friends.

And while all of this sounds great, I know that some of us may struggle with feelings of guilt and shame surrounding what or how much we eat during holidays. That's why today I'm bringing you a quick anti-diet pep-talk and a reminder that you do not need to punish yourself for indulging.

Also, if you'd like to learn about how you can re-set your metabolism (without dieting of course!) sign up for this week's webinar here - www.katiehake.com/metabolism

 

Aug 31, 2020

When you're not feeling your best you might just brush it off and chalk it up to stress. But what if I told you that some common annoying symptoms like fatigue and irritability can stem from underrating?

Today, I'm sharing 10 signs that you might not be eating enough to fully nourish your body. And of course, I'm not going to leave you hanging; I'm also chatting about what you can do about it so that you can ditch any nagging symptoms and live fierce!

Ready to dive deeper? Check out Katie's FREE Metabolism Master Class -- https://event.webinarjam.com/register/1/68qp1a5

Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Aug 24, 2020

On Mondays, do you find yourself thinking things like, "Oh man. I ate WAY to much this weekend. I need to get back on track!"?

Maybe you’re on the fence trying to get away from dieting, but some days the pull just feels so strong.

If this sounds like you then you don't want to miss today's episode. I'm dishing out some affirmations that will help you overcome the pressure to diet and start moving towards food freedom!

Repeat these affirmations with me anytime you’re feeling blah about your body, but you’re in this for the long haul and want to keep pushing forward to a non-diet approach.

Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Learn more about Marketing Impact Academy -https://www.katiehake.com/mia

Aug 17, 2020

Wondering how you can prevent athletic injuries? If so, you're in for a treat with today's episode!

Meet Lisa Collins. Lisa is a Certified Athletic Trainer with 25 years of experience in the health & fitness industry. She Specializes in the care, prevention & rehabilitation of injuries and special conditions.

Today, Lisa and I are chatting about the fine line between pushing yourself and keeping yourself safe. This episode is full of injury prevention goodness that can be applied to both the competitive athlete and the everyday woman alike!

Connect with Lisa:
IG: @laughing_lisacollins, @polkadotmamafitness
Facebook: https://www.facebook.com/PolkaDotMama3

Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Learn more about Marketing Impact Academy -https://www.katiehake.com/mia

Aug 10, 2020

Has dieting in the past left you feeling a bit uneasy around restaurant menus? If so, you might be asking, "Katie, how can I navigate eating out when I'm brand new to intuitive eating?" If this sounds like you then you don't want to miss today's episode!

Listen in as I share 5 tips to help you navigate a menu while working through your intuitive eating journey. I'm also chatting about my own experience with eating out while working through disordered eating.

Connect with Katie:
https://www.facebook.com/groups/fitfriendstribe/

www.amazon.com/shop/kthake

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

Aug 3, 2020

Are you overwhelmed by the media right now? If so, maybe you're ready to check out and give up on staying up-to-date on the latest COVID information.

But what if I told you that it's possible to stay informed without losing your sanity?

Today, Macy Cooper is joining me again to chat about how she sets boundaries with her news/media consumption and how you can too! Plus, don't miss the COVID FAQs that she's covering!

Connect with Macy:
-IG: macycooper
-Blog: https://www.macymarina.com/

Macy's Favorite Apps/Resources:
-BBC
-NewsBreak
-https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/index.html
-https://www.redcross.org/get-help/disaster-relief-and-recovery-services/recovering-emotionally.html
-1-800-985-5990
To reach out for free 24/7 counseling or support, contact the Disaster Distress Helpline at 1-800-985-5990 or text “TalkWithUs’ to 66746


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

Jul 27, 2020

Meet Macy Cooper BSN, RN, CPT. Macy works primarily in orthopedic trauma and neurosurgery as an inpatient nurse. As COVID needs have become available, she has taken on a role in phone triage getting patients access to testing or medical care as well as accurate information about the virus and the current pandemic.

Listen in as she opens up about all of the ups and downs that have come along with COVID. She's chatting about how quickly burnout can set in for healthcare workers and how she's managed to avoid it, even amid a global pandemic!

Connect with Macy:
-IG: macycooper
-Blog: https://www.macymarina.com/

Macy's Favorite Apps/Resources:
-BBC
-NewsBreak
-https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/index.html
-https://www.redcross.org/get-help/disaster-relief-and-recovery-services/recovering-emotionally.html
-1-800-985-5990
To reach out for free 24/7 counseling or support, contact the Disaster Distress Helpline at 1-800-985-5990 or text “TalkWithUs’ to 66746


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

Jul 20, 2020

Have you considered going to therapy? Maybe you know that prioritizing mental health is super important for your overall well being but you have some questions like, "Where do I even begin to look for a therapist?" or "What is it like to open up to a stranger?"

If this sounds like you, then you don't want to miss today's episode because I'm chatting about all things therapy including what triggered me to go, how I found a therapist who is a good fit, and what I've been taking away from sessions.

Listen in if you want to take your mental health off the back burner and learn more about the benefits of therapy!

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


Things Mentioned in Today's Episode:
www.talkspace.com
www.openpath.com
Lauren's podcast -
https://podcasts.apple.com/us/podcast/the-podcast-manager-show/id1523128321

Jul 13, 2020

How can a kid who struggled with gym class end up falling in love with fitness and becoming a world fitness champion in adulthood? Sounds far fetched, right? Well, if you think so you don't want to miss today's episode!

Listen in as Dr. Meredith Butulis shares her journey to discovering the kind of movement that lights her up. She's talking about how fitness competitions allowed her to reinvent her relationship with movement post-college. Plus, she's chatting about how she made the competition lifestyle work for her and how she avoids over training, restriction, and burnout.

Connect with Meredith:
Http://MeredithButulis.comIG: https://www.instagram.com/dr.meredithbutulis/
FB Fitness Focus Fuel Group: https://www.facebook.com/groups/FitnessFocusFuel/
Elevate Your Energy Online Masterclass: https://healthfitness.thinkific.com/courses/elevate-energy

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

Jul 6, 2020

In this age of social media, how can we avoid the trap of comparison and envy? It can be SO hard to avoid as you scroll through Instagram and your inner mean girl starts to say things like, "Why can't I have her body?" or "Her outfits are always on point, and Mine are garbage in comparison!"

Well sister I'm here to tell you that I'm right here with you. There's nothing wrong with those thoughts and the emotions that accompany them. Heck, it's only natural to feel icky if you're spending way too much time viewing everyone's highlight reels on social media. That's why today I'm talking about how you can dissect those negative thoughts and emotions that might come up and stop them in their tracks before they even start.

Listen in as I chat about identifying your emotions and any possible triggers, preventing that comparison and shame cycle, and pulling yourself out of that jealous space if you happen to spiral and land there.

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

Jun 29, 2020

Today we are hearing from the definition of a FIERCE female, Dr. Lauren Smith. She's sharing about her journey to complete not just one but TWO iron man races. By the way, the iron man is probably the most difficult one-day sporting event that exists!

Whether you want to sign up for your first race or heck you just want to get off the couch, I know you are going to get SO many golden nuggets and inspiration from Lauren's story. So listen in for a huge dose of inspiration and get ready to walk away inspired and motivated to tackle your next fitness goal.

Connect with Lauren:
https://www.instagram.com/lmrsmith
https://www.twitter.com/laurnsmith

Connect with Katie:
Join Reboot Bootcamp (Hurry it's the last week to sign up!) - www.katiehake.com/bootcamp. Don't forget to use CODE: FFHH for $50 off.
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake

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