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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: Category: general
Jun 26, 2023

Let’s find your fitness focus! Are you training or working out? Not sure about the difference? You’re in the right spot. 

In this episode, I’m explaining what sets training apart from just working out. Plus, I’m clearing the air and letting you know that having performance goals can be healthy, even on your non-diet journey!

Whether you're ready to push yourself to new fitness heights or simply seeking joyful movement that fills your cup, you’ll walk away from this episode with the insights you need to find your fitness sweet spot. 

 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

 

Jun 19, 2023

Let's talk about embracing the power of gentle nutrition on YOUR terms! 

No more rigid diets or cookie-cutter approaches. With intuitive eating, you hold the reins and can ease into it when it feels right for you. 

If this sounds sweet but also scary to you, I get it. I see it all of the time. Clients who are worried that they’ll never feel ready to explore gentle nutrition or are afraid that they’ll “get it wrong” when they do. 

Sound familiar? Don't worry, I've got your back. In this episode, I’m sharing my best tips for diving into gentle nutrition with joy and confidence. Tune in and discover if it’s the right time for you to savor the benefits of gentle nutrition. 

 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Jun 12, 2023

Have you ever hesitated to go back for seconds or played it safe with a "healthy" choice because of what others might think? Trust me, you're not alone. 

I've had countless clients open up to me about how the fear of judgment from others holds them back from truly enjoying their meals. 

The good news? It is possible to break free and make satisfying food choices without guilt or shame. Today, I’m sharing my best tips for embracing unapologetic eating. It's time to ditch the salad when you crave that mouthwatering hamburger and fries and rediscover the joy of food, no matter who you’re with! 

 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

 

Jun 5, 2023

If you've ever thought, "Intuitive eating sounds amazing and freeing, but I’m worried about gaining weight.," I totally get it. 

 

When we live in a society that's so focused on weight and can be pretty judgmental about it, the thought of releasing control over your body and exploring intuitive eating can feel downright terrifying. 

 

But here's the good news: It’s possible to release that fear of weight gain and truly experience the freedom and acceptance that come with intuitive eating. Listen in to this episode for 3 strategies that will help you do just that! 

 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

May 29, 2023

Ever wondered why you just can't seem to stop eating? If you answered yes, today’s episode is for you.

Join me as we unravel the common reasons behind insatiable appetites and discover my 5-step framework to help you ditch restriction and reconnect with your body so you can build more mindfulness and satisfying meals and snacks into your day-to-day. 

You’ll learn exactly why you might be struggling with eating past the point of comfortable fullness or endless grazing, and most importantly, you’ll walk away understanding why guilt has no place at the table. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

May 22, 2023

Are you tired of hating every single photo of yourself? With summer just around the corner and swimsuits and shorts making their way into our wardrobes, you might already be dreading the negative self-talk that creeps in when you glance at your vacation or summer snapshots. 

 

But imagine a world where even an unflattering photo doesn't set off your inner critic. I mean, we've all been there, right? Those moments that send us down the path of body shaming are tough to shake off. 

 

You're not alone—I've been there too. That’s why I can’t wait to help you break free from that cycle. Listen in to learn four strategies that have worked wonders for both my clients and me. 

 

This episode will help you kick self-photo loathing to the curb so you can soak in the beautiful memories held within each photo you take. 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

May 15, 2023

It’s not every day that you get to hear from a non-diet dietitian who is as enthusiastic about helping clients develop fabulous relationships with food as they are about mentoring other professionals in this life-changing field worldwide.

But that’s exactly what we’re doing today! Listen in as our guest, Jennifer McGurk talks about her journey with food, fitness, eating disorder recovery, and where intuitive eating came into play for her. 

She also sheds light on the freedom she’s found on the other side of healing her relationship with food and her body. The kind of freedom that’s created a ripple effect in all aspects of her life, including motherhood and business! 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Connect with Jennifer: 

Website | https://pursuingprivatepractice.com/

Instagram | https://www.instagram.com/pursuing.private.practice/

Group Private Practice |  https://eatwithknowledge.com/

May 8, 2023

In today’s episode, I’m sharing the books that have helped me and dozens of clients stay on fire for intuitive eating! Why? Because I know that when it comes to healing your relationship with food and your body, there is no checkbox. Even after you learn the intuitive eating principles and put them into practice, it’s normal to need a dose of motivation to keep you on the path to food freedom.

 

Tune in to catch my top 4 must-reads for anyone who is looking for expert-level insights that’ll give them the motivation to keep pushing back on toxic diet culture. 



Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Find each book mentioned in today’s episode here! | Amazon Storefront | amazon.com/shop/kthake

 

May 1, 2023

It’s inevitable: at some point, we all face stressful seasons of life - myself included! (More about that in today’s episode). 

But could intuitive eating help you find calm in the chaos?

I know personally when life throws me a curveball, I feel the deepest gratitude for younger Katie. The one who stayed the course with intuitive eating even when it felt hard. 

Because having a healthy relationship with food takes so much pressure off during the tough times. 

If you’re ready for a real and raw life update and a healthy dose of inspiration to keep you motivated to pursue food freedom, listen in! 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Apr 24, 2023

Looking to experiment with a low FODMAP diet to ease your IBS symptoms? Put down the overwhelming one-size-fits all “off-limits” food list and tune into this episode.

Meet our guest, Samina Qureshi, RDN LD. Samina specializes in helping people who struggle with Irritable Bowel Syndrome (IBS) and their relationship with food nourish their bodies without rigid diets, stress, guilt, or shame. 

In this episode, she dives deep into who could benefit from a low FODMAP diet, how to incorporate it into your life without unnecessary restriction, and…

  • The relationship between GI disorders like IBS and eating disorders 

  • The danger in following trendy ‘gut health protocols 

  • The gap in the gut health industry when it comes to highlighting cultural cuisine while managing IBS

You might be surprised by how hopeful you feel after listening to this episode. You’ll walk away knowing that it IS possible to treat your GI distress without toxic diet culture, fad diets, or restriction! 

 

Connect with Samina:

Apply for your Free 15-Minute Discovery Call | https://www.wholesomestart.com/work-with-me

Facebook | https://www.facebook.com/AntiDietIBSDietitian/

Instagram |  https://www.instagram.com/inclusive.ibs.dietitian/

 

Connect with Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Apr 17, 2023

A question I get all of the time is, “How am I supposed to love my body when I hate the way it looks?”

 

When I hear this, I always lead my clients into the messy middle or gray area between body love and body hatred. 

 

First, we start by dipping our toe in and exploring body respect. And that’s exactly where I recommend you start if you’re struggling to make peace with your body. 

 

Consider today’s episode your body respect playbook. You’ll walk away from this episode feeling inspired and energized, knowing that body respect AND neutrality are within reach for you (even if full-blown body love feels like a pie in the sky at this stage). 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Apr 10, 2023

Let’s be real, there are going to be times when you’re torn between tapping into grit and pushing through discomfort and giving yourself grace when you don’t feel like exercising. That’s why today, I’m sharing 5 things to consider when you’re at that crossroads, wondering if you should push through or take a break. 

You’ll walk away from this episode knowing that you’re not alone in this balancing act and that you can have it all! You can choose to give yourself radical self-compassion and grace AND you can opt to get uncomfy and pursue new and challenging fitness goals. 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Apr 3, 2023

Do you find that stepping on the scale derails your entire day? I think we’ve all been there, weighing out of habit, seeing a number that disappoints us, and finding that thoughts surrounding our body and each bite we take consume us indefinitely. 

The good news is that you can track your progress and implement healthy habits WITHOUT weighing yourself daily or even weekly. 

Consider this episode your permission slip to throw out your scale (if you’re ready). Listen in today as we explore exactly why the number on the scale isn’t a great indicator of your health so you can start honing in on the non-scale victories that matter long-term! 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Mar 27, 2023

I’d dare to say that most of us here in the Fit Friends community love to travel.  

Why? Well because I know the world of joyful travel really opens up when you embrace the non-diet approach and no longer stress about each indulgent bite you’ll take on vacation. 

However, I know at times, travel can feel stressful even for the most seasoned intuitive eaters. It can feel jarring to get off track with your normal daily routine. It can be tough to find travel-friendly (and TSA-compliant) snacks. 

Thankfully, through traveling internationally for work regularly, I’ve learned a thing or two about how to nourish my body while on the go so I can invite more ease into my travels. And in this episode, I’m revealing my best travel-snacking hacks to you! 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule

Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Mar 20, 2023

“Is body image work fluffy?” “Can repeating positive affirmations in the mirror really change my life?” These are just a few of the thoughts that my clients admit to having when we start talking about body image. 

 

If these thoughts sound familiar, today’s episode is going to bring you so much clarity around what real, transformative body image work looks like and the power of immersing yourself in a good body-positive book. 

 

Listen in for book recommendations that will leave you feeling fired up and motivated to cultivate radical body acceptance that’s sure to create a positive ripple effect in your life and a more weight-inclusive world. 

 

Grab the books mentioned in today’s episode | http://www.amazon.com/shop/kthake

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Mar 13, 2023

Are you fed up with that nagging voice in your head that whispers things like, “You better stay away from the bread basket.” or “Don’t even think about touching that guacamole! It’s loaded with fat and calories!”?

 

If you answered yes, you my friend are dealing with the food police. An insidious, bossy little gremlin who sucks all of the joy out of mealtime. 

 

In working with clients, I’ve found that tackling the food police makes the biggest impact in helping them create a happier, healthier relationship with food. That’s why today, I’m sharing my simple 3 part framework that’ll help you quiet the food police once and for all. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Mar 6, 2023

If I had to describe the third trimester of pregnancy in two words, I’d choose beautiful chaos. This is truly a unique phase of life where I’ve learned so much about slowing down and listening to my body, setting boundaries, and nurturing myself so I can continue moving forward in my life and biz even when things feel hectic.

 

In today’s episode, I’m sharing an honest and raw life update and sharing the 4 things that have helped keep me grounded in this season of massive change. 

 

You’ll walk away from this episode feeling motivated to continue along your non-diet journey - because when a challenging season arises, you’ll thank yourself for the massive amount of headspace you cleared by doing the work to heal your relationship with food and your body! Plus, you’ll gain practical tools to add to your self-care toolkit so you can make a proactive plan to thrive when challenges crop up. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Feb 28, 2023

When it comes to breaking free from dieting, just understanding the 10 intuitive eating principles won’t cut it. You actually have to rewire your brain. Now, I know that might sound intimidating but don’t fret, it’s actually a lot simpler to do than you might think! 

 

Just by adding a few more intuitive eating podcasts to your weekly rotation, you can start to push back against deeply ingrained diet culture-inspired beliefs. 

 

To make this super easy for you to do, today, I’m sharing my 6 favorite intuitive eating podcasts. I know that if you go and listen to any of these shows you’ll find so many tools to add to your anti-diet toolbox so you can heal your relationship with food and your body! 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Feb 20, 2023

Have you ever felt the kind of udder exhaustion that even the best nap wouldn’t help you shake? If so, you’ve probably had an unlucky encounter with burnout. 

Many women in their 20s and 30s face burnout, and It makes sense because, during this season of life, women tend to wear so many hats, making it almost impossible to strike a healthy work-life balance. Then, considering the pressure that diet culture and society’s beauty standards add to the mix, it becomes crystal clear why women are struggling. 

Today, I’m opening up about my story with overexercising and undereating and how that led me to face burnout in the past. I’m also sharing common red flags and first symptoms so you can recognize when you’re heading towards burnout and do self-care CPR before it sets in.

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

 

Feb 13, 2023

After years of combating multiple eating disorders, anxiety disorder, OCD, and depression, our guest, Britt McGrath, realized firsthand how controlling her body through movement and food was never the solution. 

That’s why today she’s coming on the show to share not only her journey but also actionable insights that will help you break free of toxic movement patterns so you can heal your relationship with fitness. 

As a NASM Certified Personal Trainer, Corrective Exercise Specialist, and Certified Functional Strength Coach Britt is a wealth of knowledge on all things personal training. Her weight-inclusive approach to fitness will leave you feeling pumped to push back on dangerous diet culture's fitness narratives! 

Connect with Britt:

Instagram | http://www.instagram.com/britt_mcgrath_ 

Website | http://www.mhmfitwell.com

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Feb 6, 2023

Feel like you’re hungry all of the time? If so, you’re not alone. In fact, many of my clients come to me wondering why they always feel hungry, no matter how much or how often they eat. 

Listen in today as I tackle this common question and uncover the nutritional, emotional, and health-related factors that often contribute to constant hunger in my clients so you can pinpoint what might be making you feel ravenous 24/7. 

You’ll walk away from this episode with practical tips that will help you get in tune with your hunger and fullness cues. You’ll also learn how to keep track of the way different meals and snacks make your body feel WITHOUT obsessing over calories or slipping back into dieting behaviors. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jan 30, 2023

Are you noticing that you have less capacity for stress lately? Whether you’re feeling frazzled, unfocused, or testier than usual (or all of the above), today’s episode will help you discover why you might feel this way and help you move through it. Listen in as I share 5 simple steps that you can take to widen your window of tolerance - AKA your capacity for stress - so you can calm your nervous system and learn to better cope with life’s curveballs. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jan 23, 2023

Have you been hearing about Ozempic and wondering why this new drug has taken the internet by storm? If so, this episode is for you. Today, I’m breaking down the science behind Ozempic, which has been popularized by its track record for helping celebrities and now regular people lose weight quickly. 

 

At the surface, this drug seems like a no-brainer solution for anyone looking to shed a few pounds leading it to become wildly accessible even sometimes without proper medical supervision…yikes! I recommend tuning into this episode even if weight loss medication isn’t something on your radar because Ozempic is likely to come up in your circle. Whether you’re discussing it with friends or coworkers in the breakroom, you’ll walk away from this episode prepared to have an informed discussion about this controversial drug. 

 

DISCLAIMER: This episode is not intended to replace medical advice. All information shared on this podcast is for educational and entertainment purposes only. 

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Jan 16, 2023

Already feeling intimidated by the “new year, new you” mindset you adopted a few weeks back? Before you succumb to negative self-talk, press play on this episode because today’s guest is bringing you the tools you need to stay motivated to prioritize your joy and overall well-being in 2023 without relying on shame or external motivation to spark fleeting momentum. 

 

Meet Darlene Marshall. Darlene is a Holistic Wellness Coach with a Masters's Degree in Applied Positive Psychology. Listen in as Darlene uncovers how you can use the power of positive psychology to tap into your values and internal motivators so you can ditch the overwhelming “shoulds” of society and create a wellness plan for 2023 that feels effortless. 

 

Connect with Darlene:

The Better Than Fine Workbook for those looking to use the tools to positive psychology to promote transformation in their own lives | www.darlene.coach

Personal Trainer and Wellness Coach: A guide for fitness professionals beyond the gym floor for those looking to run a fitness or wellness business outside of how we've been taught to think about them | www.darlene.coach/fitness

Instagram | www.instagram.com/darlene.coach

LinkedIn: https://www.linkedin.com/in/coachdarlenemarshall/

 

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast

Jan 9, 2023

For too long, diet culture has been setting the standard for what living a healthy life SHOULD look like. But I think it’s about time as women we reclaimed our power and dared to rewrite a narrative that actually supports our bodies, and minds, and allows us to live the full lives we deserve. Today, Gillian Goerzen, BSc, Registered Personal Trainer, Certified Intuitive Eating Counsellor, is coming on the show to shed light on the danger of “shoulding” all over ourselves when it comes to setting health + fitness goals. 

Listen in as she shares insights from her book "Elephant in the Gym" that will help you get into a headspace where it’s actually fun and easy to implement new positive changes because you’ll ditch the shameful burden of focusing on molding yourself to fit diet culture’s cookie-cutter approach to health and instead tap into what shifts are sustainable and meaningful for you! 

 

Connect with Gillian: 

Website | www.superyoustudio.com 

Instagram | www.instagram.com/gilliangoerzen 

Facebook | www.facebook.com/superyoufit

Book | http://elephantinthegym.com/

Connect with The Katie:

Book a Free Strategy Call | www.katiehake.com/schedule
Join The Free Community | https://www.facebook.com/groups/fitfriendshappyhourpodcast/

Ready for more support? If so, we’d be thrilled to have you inside of Reboot Bootcamp! This is a 12-week program where you’ll join me + your non-diet body-positive-seeking sisters to coach through healing your metabolism and rebooting your mindset so you can recharge your fitness and most importantly, find food freedom and body confidence! 

Join Reboot Bootcamp Here | https://katiehake.practicebetter.io/#/5acb64ac67c6b91788b55d60/bookings?p=63793ed9a921e021b3cec5dc&step=package

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