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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. Your hosts are two besties - Katie and Lauren! Katie is a Registered Dietitian and fitness professional, passionate about helping you become the expert at your own body. Lauren is a super mom of 2, podcast producer, and loves to help boss moms launch and produce their podcast. 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 with two friends that GET IT and want 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 Find Lauren at LaurenWrighton.com and on Instagram at LaurenWrighton
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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

Jun 22, 2020

With intuitive eating gaining traction you might be thinking, "That's amazing! More people are healing their relationship with food and their bodies!" I totally agree, but Unfortunately, that increase in popularity does come with a downside.

Due to this increase in popularity, the diet industry is picking up on the intuitive eating trend and trying to capitalize on it. This industry and even society will try to warp science and information to make it sexy, prey on your emotions, your fears around food, and the insecurities with your body.....and make money off of it! That's why today I'm sharing 5 red flags that can help you spot a diet from a mile away, even if it's disguised as a sexy intuitive eating plan or "lifestyle change."

Ready to dive deeper into intuitive eating? Join our Reboot Bootcamp! It's a Self-paced online nutrition course with ME and a group of other fierce females holding you accountable. Our next round starts JULY 6th! Register at katiehake.com/bootcamp and use the code FFHH for $50 off.

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

Jun 15, 2020

Meet Sami Fuhrmann, better known as The Traveling Sports Dietitian. Sami is a total badass, and In today's episode she'll have you thinking, "Wow, I need to take more risks and switch things up!"

While Sami had to wait on her dream job to open up for years, she didn't stay stagnate. Today, she's chatting all about how she made lemons out of lemonade along the way. We're talking about how she navigated areas of nutrition that she wasn't exactly passionate about before she was able to jump into sports dietetics.

I'm asking her all of the hard questions about how she gathered the courage to take career risks, like eventually leaving her dream job! We're also chatting about how she found her love for travel and how having a healthy relationship with food can enhance anyone's traveling experiences.

Connect with Sami:
Website- https://eatwiserd.com
Instagram: @EatWiseRD

Connect with Katie:
Join Reboot Bootcamp  - 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

Jun 8, 2020

*I recognize this is NOT my story/experience to tell, but hear me out! What are you doing to fight racial injustice? Maybe after hearing about the horrific murder of George Floyd in the media, your eyes are open to the fact that racism is still very much alive in our country and you feel compelled to speak up and support the Black Lives Matter Movement. But maybe you're afraid to potentially say the wrong thing. Today's episode is all about exploring what we can do to step up and be part of the solution despite that fear.

Lauren is joining me today, and We're having an open and honest conversation about our take on everything that is going on. We're talking about how we've realized that there's a difference between non-racism and anti-racism and that colorblindness is not the answer. We're discussing why it's not okay to disengage from dialogue surrounding white privilege. Most importantly, we're sharing about the actions that we are taking to educate ourselves, to acknowledge our white privilege, and to fight against systemic racism.

Want to continue the conversation? Join us over in the Facebook group Fit Friends Tribe - https://www.facebook.com/groups/fitfriendstribe/

Jun 1, 2020

When it comes to treating Gastrointestinal (GI) issues, like Irritable Bowel Syndrome (IBS), you might be wondering, "What does diagnosis/treatment look like for this kind of disorder?" or "How might disordered eating, stress, or mood disorders influence GI symptoms?"

That's why today, Crystal Savoy is coming on the show to answer all kinds of questions related to GI issues like IBS. She's explaining how IBS is diagnosed, especially in cases where eating disorders or negative body image might be involved.

Listen in as we chat about how intuitive eating can sometimes be incorporated into GI treatment plans that might tend to be more restrictive -- think elimination diets! Also, you don't want to miss the tips she shares on how to assess your own symptoms and go back to nutritional basics if you're experiencing mild GI discomfort.

Connect with Crystal:
Instagram - @crystalsavoyrd
Website - www.crystalsavoyrd.com
Find Peace With Your Body E-Course - https://thereallife-rd.teachable.com/p/find-peace-with-your-body

Connect with Katie:
Join Reboot Bootcamp  - 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

May 25, 2020

Feeling guilty after having enjoyed lots of good food over the holiday weekend? Maybe you ate more than normal and you feel obligated to restrict in order to "make up for it." Well, today's episode is a reminder that you don't have to punish yourself for overeating. It's totally okay to listen to your body's hunger and fullness cues, even after indulging! Listen in for a good intuitive eating pep-talk!

If you liked today's episode, don't forget to share it with a friend who needs to hear it too. Thanks for listening!

Connect with Katie:
Join Reboot Bootcamp  - 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

May 18, 2020

Have you ever wondered if it's possible to have physique and/or performance goals while still practicing intuitive eating? Maybe you're curious about what common nutritional guidelines or supplements might look like for an athlete. If so, today's episode is for you.

Today, Taryn Cullen, MPH, RD, LDN is joining me to talk about all things sports nutrition. Taryn is sharing about what she has learned from working with athletes from all walks of life, from college level to professional and every stage in between. Even if you don't consider yourself to be an athlete in the traditional sense, there are lots of nutrition, mindset, and performance tips in this episode that will help you crush your movement goals while honoring your body and mind.

Connect with Taryn:
https://instagram.com/taryncullenrd
taryn@nourished-strong.com
https://nourished-strong.com/

Connect with Katie:
Join Reboot Bootcamp  - 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

May 11, 2020

Curious to hear about how Katie was able to adjust her wedding plans to accommodate all of this Coronavirus madness? Today, she is talking about how she and Joey were able to honor their original wedding date and host an intimate ceremony where they were surrounded by their close family members. She's sharing about how her friends and family were able to get creative and make the big day super special, even though not everyone could physically attend.

Katie is also talking about how intuitive eating helped her maintain her sanity during this stressful time. Plus, she's sharing tips on how you can find fun right now, even if you've been feeling stressed or blah due to these non-ideal circumstances. These tips will help you snap out of hustle mode and hopefully help you begin to lean into joy.

Ready to dive deeper and learn more about intuitive eating? If so, be sure to check out Reboot Bootcamp at www.katiehake.com/bootcamp. When you sign up, don't forget to use CODE: FFHH for $50 off.

Connect with Katie:
www.katiehake.com/bootcamp
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake

May 4, 2020

Why is the menstrual cycle important, and How does nutrition tie into the topic of women's health?

Today, Mackenzie Caldwell is joining us to talk about hypothalamic amenorrhea (HA), a condition that she often treats in her dietetic practice, This condition is associated with the cessation of a woman's menstrual cycle, often caused by lack of proper nutrition, overexercising, excessive stress, etc.

Even if you don't plan to get pregnant anytime soon, you don't want to miss today's episode because we're talking about how seeking treatment for HA and getting your period back can not only allow you to regain your fertility but also protect your health and well-being in so many different ways. 

Connect with Mackenzie:
www.feedyourzest.com
https://instagram.com/feedyourzest
Course on Intuitive Eating and HAES for dietitians & nutrition students: https://nourish-your-knowledge.teachable.com/

Connect with Katie:
Join Reboot Bootcamp  - 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

Resources:
http://www.noperiodnowwhat.com/hypothalamic-amenorrhea-info/hypothalamic-amenorrhea-vs-lean-pcos
http://www.intuitiveating.org/

Apr 27, 2020

If you're new to the Fit Friends Happy Hour Tribe, you might be asking, "What even is this intuitive eating thing that Katie talks about all the time?" That's why, in today's episode, I'm getting back to the basics of intuitive eating. I'm talking about what it is and why I choose to take an intuitive approach to fitness and nutrition. I'm also explaining why I apply this intuitive approach when working with my clients.

Ready to dive deeper and learn more about intuitive eating? If so, I invite you to join my online course Reboot Bootcamp at www.katiehake.com/bootcamp. When you sign up, don't forget to use CODE: FFHH for $50 off. 

Connect with Katie:
www.katiehake.com/bootcamp
https://www.facebook.com/groups/fitfriendstribe/
www.amazon.com/shop/kthake

Intuitive Eating Resourses:
www.intuitiveating.org

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