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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: 2021
Dec 27, 2021

Are you ready to find fun and innovative ways to move your body?

Are you looking to heal your relationship with movement in general?

If you answered yes to either of these questions, this episode is for you!

Meet personal trainer, fitness educator, and social media influencer, Kaisa Keranen!

Kaisa is known for her fun and innovative ways to get people moving. She graduated from the University of Washington where she was a member of the Track and Field team and later went on to get her Masters in Exercise Science, Sports Performance, and Injury Prevention.

As the owner of KaisaFit, she has developed her own method of movement which she shares daily with her clients and social media followers worldwide. She lives and teaches by the motto that health is a feeling not a look and believes whole-heartedly in her mission to get people around the world up and moving!

Connect with Kaisa:
FFFHH EXCLUSIVE OFFER! | Get your FREE month of Kaisa's JUSTMOVE membership --> https://justmove.com/fitfriends/

Instagram | https://www.instagram.com/kaisafit/ and https://www.instagram.com/justmove/

Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz

Dec 21, 2021

Today, we're sitting down with my dear friend and client, Dr. Jennifer Hartwell!

Dr. Hartwell is a trauma and critical care surgeon in Indianapolis. She and her husband have four children ages 12-21.

Listen in as she opens up about her journey to food freedom.

In this episode, Dr. Hartwell is discussing:

-The tone around nutrition and movement in her family growing up

-How her relationship with food and her body shifted as she entered college and the medical field

-What prompted her to seek out a dietician

-Her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey -- especially when it came to releasing food rules.

Dr. Hartwell's story is sure to inspire you to give yourself GRACE and understand that healing your relationship with food and your body isn't something that happens overnight. It's a journey that takes time, support, and work, but It's SO worth it, and her story is a testament to that.

Connect with Dr. Hartwell:
http://www.traumamom4.com/

Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz

Dec 13, 2021

Have you ever eaten your favorite holiday food and suddenly felt overcome with guilt after?

If you answered yes, you're not alone! And it's not your fault, friend.

Diet culture instills fear into us and tells us that we cannot trust ourselves around food -- especially around the holidays when we have access to more sweets, baked goods, rich foods, etc.

This leads us to believe that in the face of delicious foods, we are going to go crazy and overeat.

But I think it's time we put an end to this fear-based narrative. That's why today, I'm giving you my best tips to help you truly enjoy your favorite holiday foods this season without guilt or shame.

Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz

Dec 6, 2021

When it comes to processing grief, this time of year can be tough.

The holiday season can bring up memories of loved ones we've lost or just trauma we've experienced in general.

So, how do we navigate this grief and hold space for others who might be grieving?

And how does that tie into our relationship with food and our bodies during the holiday season?

Today, I'm bringing Kitty Ferguson-Mappus, MSSW, LMSW on the show to tackle these questions. Kitty is an eating disorder specialist, Certified Intuitive Eating Counselor, EMDR Trained Trauma Therapist, Medical Social Worker, and post-Bariatric Patient living a HAES-aligned life.

In this episode, Kitty is opening up about her personal experience with grief and sharing her best tips for supporting someone who is grieving. Plus, she is digging into how diet culture adds another layer of stress this time of year.

Connect with Kitty:
Instagram| https://www.instagram.com/unbroken.abundance
Website| https://www.therapyaustin.com/counselor-list/catherine-ferguson-mappus/


Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz

Nov 29, 2021

Did Thanksgiving bring up feelings of guilt for you?

If you answered yes and you're feeling that old familiar pull to diet post-holiday, I want you to know you're not alone.

I want to invite you to pause and walk through an exercise with me today that will help you release any lingering guilt around how you ate over the holiday.

Join me as we read the intuitive eater's holiday bill of rights together to help us make inner peace with food, our minds, and our bodies.

Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Grab a free guide on How to Handle Diet Talk | www.katiehake.com/224

Things Mentioned In Today's Episode:
https://www.intuitiveeating.org/intuitive-eaters-holiday-bill-of-rights/

Nov 22, 2021

The countdown to Thanksgiving is on! And while we're all looking forward to that marvelous holiday meal with the fam, let's be real - the holidays can be a little stressful.

And when it comes to intuitive eating at Thanksgiving, you might be wondering,

"How can I listen to my body when food rules are the talk of the table?"

or

"How do I follow my hunger and fullness cues and avoid overeating?"

That's why today, I'm diving into how you can apply the principles of Intuitive Eating at Thanksgiving dinner, and holiday meals to come.

You'll walk away from this episode with tangible tips and action steps to help you feel more calm and confident around food.

Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz
Grab a free guide on How to Handle Diet Talk | www.katiehake.com/224

Nov 15, 2021

Today, we're sitting down with my dear friend and client, Catie S.!

Listen in as she opens up about her journey to food freedom.

Catie is discussing:

-The tone around nutrition and movement in her family growing up

-How her relationship with food and her body evolved as she became a working adult

-What prompted her to seek out a dietician

-Her experience working with me. She's covering everything from her biggest AHA moments to the most challenging parts of her intuitive eating journey.

After listening, you'll walk away understanding what the journey to food freedom actually looks like. You'll hear about how intuitive eating can help you find a sense of freedom and self-acceptance that can impact every area of your life.

[Trigger warning: Please note, we do discuss infertility in this episode.]

Connect with Katie:
Book a free strategy call | www.katiehake.com/schedule
Discover your eating style with this free quiz | www.katiehake.com/quiz

Nov 8, 2021

'Tis the season for holiday meals! While it's the most wonderful time of the year, the social gatherings largely focused on food can often be stressful or triggering for many.

That's why today, I'm chatting about how to handle diet talk around the holidays. 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:
Book a free strategy call | www.katiehake.com/schedule
Grab a free guide on How to Handle Diet Talk | www.katiehake.com/224
Discover your eating style with this free quiz | www.katiehake.com/quiz

Nov 1, 2021

Does it feel natural for you to pause and practice gratitude for food and your body?

If you answered no, you're not alone.

For many of my clients, feeling grateful for their current body feels like an impossible task. And expressing gratitude for food and their bodies can feel like a foreign concept, especially in the early stages of their journies to healing their relationships with food and their bodies.

That's why today I want to specifically focus on how to practice gratitude even when it seems impossible.

You're going to walk away from today's episode with a new understanding of what gratitude is, and some tangible tips on how to practice it even on those days where it feels unattainable.

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Oct 25, 2021

It's time to dig into the science behind sugar and sugar addiction!

Why? Well, Halloween is right around the corner and the bowls of candy are coming out.

And this easy access to candy can feel stressful if you've ever felt out of control around sugar.

That's why today I'm breaking down some of the science behind sugar and sugar addiction.

You'll walk away from this episode with action steps that will help you feel more calm and confident around sugar and food in general!

Are you ready to dive deeper? If so, be sure to join my free 5-day sugar challenge here ---> www.katiehake.com/sugar

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

Oct 18, 2021

So, you want to start exercising consistently BUT there's one thing holding you back - soreness. It sucks, right?!

If you're just jumping back into movement, it can feel exhausting, and literally quite painful sometimes.

That's why today, I'm bringing you 5 tips to help you stay consistent with movement even when you're sore. In this episode, you'll learn how to adjust your routine to lessen the pain and keep your mindset in check as you pursue your fitness goals.

Connect with Katie:
-www.katiehake.com/masterclass to save your seat for the FREE masterclass! Learn how to Enjoy the Holidays, No Guilt Required 
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Oct 11, 2021

Have you ever felt stressed about enjoying sugar and sweets or about the amount of added sugar in your diet?

If you answered yes, you're not alone.

Sadly, sugar tends to be demonized in diet culture, so It's no wonder that many people feel uncertain and even stressed about their sugar consumption.

It's time to kick that stress around sugar to the curb! That's why today, I'm sharing the 5 top facts you need to know about added sugar to help you make an informed decision about added sugar.

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Oct 4, 2021

So, you've decided to go all-in with intuitive eating, and You've made SO much progress when it comes to healing your relationship with food and your body.

And now you're wondering, "Katie, how do I retain these results? How do I avoid falling back into old diet-y patterns, thoughts, and beliefs?"

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

I'm digging deep into how you can navigate intuitive eating long-term and sharing 6 'red flags' that might indicate that you need to revisit your intuitive eating tools or reach out for support. Plus, stick around because I'm sharing a fun life update as well!

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Sep 27, 2021

It's time to kick rushed, stressful mornings to the curb!

And how do you do that? Well, you establish a morning routine of course. A routine that packs in some self-care, a nutritious meal, and whatever else you need to start your day feeling your best.

But I get it - establishing a morning routine is easier said than done, especially for my fellow night owls.

That's why today, I'm dishing out my 5 best tips to help you create a stellar morning routine even when you're not a morning person.

Are you up for the morning routine challenge? If so, as you're listening, take a screenshot for your stories and tag me on IG @kthake. I'd love to cheer you on and re-post your share!

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Sep 20, 2021

Raise your hand if you've ever been concerned about your BMI.

If your hand is raised, you're not alone!

I can't speak for other countries, but if you live in the United States and go to the doctor, it's likely that they'll measure your height and weight to determine your BMI.

Today we're going to dig deep into what BMI is and the history behind it. I'm going to discuss why it's total bologna and NOT something you should be losing sleep over if you've been told that yours is not ideal.

Plus, most importantly I'll give examples of other ways we can measure success and progress towards your health.

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Things Mentioned in Today's Episode:
https://healthateverysizeblog.org/2016/04/14/the-haes-files-body-mass-index-is-not-a-good-measure-of-your-health/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386524/https://implicit.harvard.edu/implicit/takeatest.html

Sep 13, 2021

When it comes to exercise, how often do you find yourself saying, "I just need to be more consistent."?

This is a line that I hear SO often. And I get it - it's so easy to get down on ourselves about not being consistent enough in our fitness routines.

But the truth is -- We all get into fitness funks every now and then and that's okay.

In this episode, I'm giving you 10 ways to find the fun in fitness again if you're in one of those funks. Plus, I'm encouraging you to dig deep and question some of the rules you might be holding on to as it relates to exercise.

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Sep 6, 2021

Do you find yourself feeling bloated all of the time?

If so, you're probably wondering why your stomach is feeling so blah and what you might be able to do to fix it.

That's why today I'm uncovering 10 things that can cause bloating.

Listen in to learn more about common causes of bloating and get a feel for what's normal and what might warrant speaking with an RD and/or a doctor.

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Aug 30, 2021

Here's the deal: life happens and at some point or another we're all going to need to take a rest from our normal fitness routine.

Whether you get sick or you're traveling, it's sometimes good and necessary to allow yourself that space to rest WITHOUT GUILT.

But, I get it - that's easier said than done. If you're a type-A person like me or if you've ever struggled with your relationship with food and your body, taking a rest day can feel stressful, to say the least.

That's why today I'm sharing my best tips for helping you take a rest day so you don't have to stress when life happens and your fitness routine gets a little out of whack.

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Aug 23, 2021

FLEXIBILITY - It's my favorite aspect of intuitive eating.

I love being able to travel and not stress about how a spontaneous trip might impact my eating or movement patterns.

Now, while I don't stress over my eating while traveling, I do put a little bit of thought into my nutrition so that I can be sure to feel my best.

If you're looking to do a bit of nutrition prep before traveling (from a non-diet lens of course!) you're in luck with today's episode.

Listen in as I share my top 5 nutrition tips that will help you nourish your body in a way that leaves you feeling energized and empowered!

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Aug 16, 2021

Do you love running? If so, you might be wondering if it's possible to practice intuitive eating while training for a marathon.

The answer is YES! it is absolutely 100% possible to train for a race and maintain a healthy relationship with food and your body in the process.

Listen in as I answer all of your questions from Instagram about intuitive eating and training. Plus, stick around to hear about my personal experience with training while maintaining a non-diet approach.

Connect with Katie:
-katiehake.com/quiz to discover your eating style
-katiehake.com/schedule to book a free call
-katiehake.com/shop for training guides - use code 'FFHH' for half off!

Mentioned in today's show:
-https://www.halhigdon.com/

Aug 9, 2021

Do you ever feel like eating when you're not physically hungry? If so, have you ever wondered why that is?

Maybe you're asking yourself things like, "Am I an emotional eater?" or "Am I just eating because I'm bored?"

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

Listen in as I uncover the 4 different types of hunger. After listening, you'll walk away ready to hold space for whatever kind of hunger you're experiencing without shame.

Discover your eating style by taking the FREE QUIZ here ---> http://katiehake.com/quiz

And let's continue this conversation over in our FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast

Aug 2, 2021

What type of eater are you?

If you're not sure, you're going to want to stick around for today's episode where I'll be diving into 4 different types of eating styles.

Now, you might be asking. "Why should I care to find out what kind of eater I am?

Well, here's the deal: taking time to pause and learn more about your relationship with food can help to build self-awareness which then allows you to take action steps towards a non-diet approach.

So, listen in and if you want to dig deeper and learn more about your eating style don't forget to take the FREE QUIZ here ---> http://katiehake.com/quiz

And let's continue this conversation over in our FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast

Jul 26, 2021

Let's talk about the nutritional management of diabetes. Is there room for an intuitive approach?

If you're curious to know the answer to this question you're going to want to stick around for today's episode!

Meet our guest, Danielle Bublitz, MS, RDN. Danielle is a Registered Dietitian Nutritionist specializing in Intuitive Eating, binge eating, and Health At Every Size(R)-aligned nutrition therapy.

Listen in as Danielle opens up about her passion for guiding her patients through difficult medical diagnoses, like diabetes or gastrointestinal issues, while learning how to make peace with food and their bodies. Plus, hear about her own journey with managing type 1 diabetes.

Connect with Danielle:
INSTAGRAM --> www.instagram.com/foodfreedomdiabetes
WEBSITE --> www.nourishedwithkindness.com

Connect with Katie:
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
FREE QUIZ: WHAT TYPE OF EATER ARE YOU? --> http://katiehake.com/quiz

Jul 19, 2021

For those of you new here, you may only know me as the non-diet dietitian or the body-positive fitness trainer.
Most people are shocked to learn that I actually started working in bariatric or weight loss surgery at the beginning of my career.

Regardless of where you are on your intutitive eating journey, I hope you walk away from this episode with greater awareness, greater understanding, and maybe some compassion for those around you. I hope to share some aha moments that I had and I hope you walk away with some aha moments yourself.

Connect with Katie:
FREE TRAINING --> katiehake.com/masterclass
FREE COMMUNITY --> https://www.facebook.com/groups/fitfriendshappyhourpodcast
FREE QUIZ: WHAT TYPE OF EATER ARE YOU? --> http://katiehake.com/quiz

Jul 12, 2021

Listen in as I dive into the RETAIN phase of my signature nutrition coaching program, the Reboot Bootcamp. This stage is about setting new goals without a diet mindset, and troubleshooting to spot future diet traps. You no longer have to think so much about your body and what you’re eating, and you get to just live your LIFE.

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

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