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In this episode of Fit Friends Happy Hour, host Emma Briggs, a dietetic intern and soon-to-be Registered Dietitian, explores how shifting your mindset—not your willpower—can be the key to building lasting, shame-free habits.
What we cover:
Why diet culture keeps you stuck in all-or-nothing thinkingThe difference between discipline and self-trustWhat a growth mindset really looks like in real lifeFour powerful mindset tools to reframe setbacks, stay consistent, and build habits that actually lastHow anchoring your actions to your identity can change everythingWhether you're tired of starting over every Monday or just want a more compassionate way to care for your health, this episode gives you the tools to ditch perfection and start building momentum—for good.
Connect with Emma:
LinkedIn | www.linkedin.com/in/emmagbriggs
Instagram | www.instagram.com/balancedwithemma
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
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EPISODE 401. In this episode of Fit Friends Happy Hour, host Katie addresses the common fear of weight gain associated with intuitive eating. She offers compassionate strategies to overcome this fear while delving into the deep societal and personal pressures that contribute to our anxieties about body size.
Strategies to acknowledge and accept the fear of weight gainChallenging societal and personal beliefs about weight and body imageRedefining health and beauty through holistic self-care and intuitive eating
What we cover:Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
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Saknas det avsnitt?
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EPISODE 400. In this milestone 400th episode of Fit Friends Happy Hour, host Katie reflects on the journey of the podcast, shares heartfelt gratitude with listeners, and provides a personal life update covering various aspects like mom life, nutrition, and fitness. Katie offers insights on balancing work and family, the importance of family meals, and her recent training experiences.
Journey from the beginning of the podcast to now and the impact of connecting with listenersA candid look at balancing work, childcare, and mom life, including current childcare setup and goals for future family growthPersonal reflections on fitness goals, training for a half marathon, and shifting priorities
What we cover:Connect with Katie:
Get Strong with Virtual Training | www.katiehake.com/fitness-training
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
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EPISODE 399.
In this episode of Fit Friends Happy Hour, host Katie, a dietitian and personal trainer, highlights the benefits of strength training for women, and uncovers reasons you may have overlooked.
What we cover:
The physical and mental health benefits of strength training, particularly for women at various life stagesHow to get started or reignite your energy againDebunking myths about getting bulky and the importance of progressive overload in trainingConnect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Join our FREE 5-Day Walking Challenge | Walk with Me!
Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off
Text me your AHA moment from today's episode!
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EPISODE 398.
In this episode of Fit Friends Happy Hour, host Katie introduces Cynthia Wagner, a seasoned operations executive and mentor in the fitness industry, to discuss the deep-rooted impact of toxic work and personal environments on physical and mental health. Cynthia shares her journey of overcoming psychological and emotional abuse, dealing with an autoimmune disorder, and the eventual realization that her environments were exacerbating her symptoms.
What we cover:
how to recognize toxic surroundingsthe importance of having supportive friendspractical strategies for reclaiming one's health and well-beingConnect with Cynthia:
Instagram
Facebook
LinkedIn
Connect with Katie:
5-Day Walking Challenge | www.katiehake.com/walk
Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off
Text me your AHA moment from today's episode!
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EPISODE 397.
In this episode of Fit Friends Happy Hour, host Katie delves into the popular supplement AG1, formerly known as Athletic Greens. She examines whether these greens powders live up to their claims and explores their potential benefits and drawbacks.
What we cover:
nutritional contents of AG1, scientific research supporting their benefitpotential issues like cost and digestive discomforttips for assessing your nutritional needs and dietary gapsConnect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Join our FREE 5-Day Walking Challenge | Walk with Me!
Text me your AHA moment from today's episode!
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EPISODE 396.
In this episode of Fit Friends Happy Hour, Katie shares her personal journey with intuitive eating, challenging her previous beliefs formed as a nutrition expert. She details her struggles with disordered eating and burnout, and her transformative experience embracing intuitive eating.
What we cover:
handling conflicting emotionswhy intuitive eating is a skillredefining successConnect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
What is Intuitive Eating? | Blog Post
Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off
Text me your AHA moment from today's episode!
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EPISODE 395.
In this episode of Fit Friends Happy Hour, host Katie interviews Katie Bragaw, a fitness enthusiast dedicated to making group fitness enjoyable and inclusive. Katie shares her journey from struggling with body image to discovering a love for group fitness, and how she uses her platform to inspire others.
What we cover:
importance of community, effective communication, and inclusivity tips for overcoming intimidation, appropriate class behavior, and etiquettecreating a positive and supportive fitness environment on both sidesConnect with Katie Hake:
Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletter
Check your insurance benefits | http://www.katiehake.com/benefits
Connect with Katie Bragaw:
Instagram | https://www.instagram.com/katiebragaw/
Instagram | https://www.instagram.com/postclassbrag/
Podcast | https://open.spotify.com/show/1gJlio6HuwINEbKGAsBm4K
Text me your AHA moment from today's episode!
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EPISODE 394.
In this episode of Fit Friends Happy Hour, host Katie explores the common struggle of exercise resistance, why it happens, and offers practical strategies to overcome these barriers. What we cover:
Understanding mental and evolutionary reasons behind exercise resistanceOvercoming barriers such as lack of time, motivation, fear, and fatiguePractical strategies to start moving again, including shifting your mindset, finding enjoyable activities, and building a support systemConnect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Cozy Earth Discount - Use code 'FITFRIENDS' for 40% offText me your AHA moment from today's episode!
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EPISODE 393.
In this episode of 'Fit Friends Happy Hour,' host Katie dives into the topic of natural energy drinks like Celsius and Alani, examining their health claims, ingredients, potential hidden dangers, and whether or not they're okay for you.
What We Cover:
historical overview of energy drinksproprietary blends and lack of transparency in labelinghow much caffeine should we really be consumingThis episode aims to educate listeners about making informed choices and encourages them to evaluate their own consumption habits.
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
Get the HTMA Bundle | www.katiehake.com/htmaText me your AHA moment from today's episode!
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EPISODE 392
Have you ever experienced pain or injury that stopped you from doing what you wanted to do? In this episode of Fit Friends Happy Hour, host Katie welcomes Dr. Tawny Kross, a specialist in chronic pain and founder of Ready Set Rewire. Dr. Kross shares her insights on helping women overcome chronic stress, pain, and inflammation through holistic approaches. What we cover:
understanding chronic pain, the role of the nervous system, and the importance of integrating rest and self-compassion in healingthe significance of recognizing and responding to subtle body signalscommon misconceptions about pain and weightstrategies for overcoming high achiever mentalitiesShare this episode with a friend!
Connect with Katie:
Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletter
Check your insurance benefits | http://www.katiehake.com/benefits
Connect with Dr. Kross:
Instagram | http://www.instagram.com/dr.tawny.kross
Website | http://www.drtawnykross.com
Text me your AHA moment from today's episode!
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EPISODE 391.
In this episode of Fit Friends Happy Hour, host Katie shares five simple yet effective tips to immediately improve your energy levels without relying on caffeine.
What We Cover:
How much water do you actually needWhat you're missing in your snacks for sustained energyThe minimum dose for maximal benefitsConnect with Katie:
Weekly Non-Diet Newsletter | http://www.katiehake.com/newsletter
Book a free strategy call | http://www.katiehake.com/schedule
Check your insurance benefits | http://www.katiehake.com/benefits
Text me your AHA moment from today's episode!
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EPISODE 390.
Think you're fully embracing intuitive eating, but still not seeing results? The real reason might surprise you - and it's probably hiding in your bathroom scale.
What we cover:
Why intuitive eating might not be working for some people the links it to weight-centric thinkingPsychological and physical impacts of weight stigma and internalized weight biasPractical steps to shift away from a weight loss mindset toward intuitive eating and body neutralityConnect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Check your insurance benefits | http://www.katiehake.com/benefits
Text me your AHA moment from today's episode!
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EPISODE 389.
Ever feel like your workout routine is running YOU instead of the other way around? or maybe you're like freaking obsessed with this one fitness thing but your body is just screaming at you to stop?? or maybe you're just burnt out, you're not seeing 'results' and motivation is overall LOW? Wherever you are at on your fitness journey I hope by sharing a little behind the scenes on my own fitness journey that you'll be inspired to take the next best step on your own.
Connect with Katie:Book a free strategy call | http://www.katiehake.com/schedule
Omorpho Weighted Vest: https://www.omorpho.com - use code 'kthake' for %15 offText me your AHA moment from today's episode!
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EPISODE 388.
Ever wondered what intuitive eating really means? If so, I get it.Lately, you see the term thrown around everywhere. From weight loss platforms like Noom to health coaches on social media, It gets confusing.
You might be wondering things like, “Can I practice intuitive eating AND want to lose weight?” and “How are mindful eating and intuitive eating different?”
That’s why in this episode I’m tackling those questions and breaking down what intuitive eating is all about by defining each of the 10 principles. Tune in to clear the confusion! and better yet...share this episode with a friend!
Connect with Katie:
Book a free strategy call | http://www.katiehake.com/schedule
Text me your AHA moment from today's episode!
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EPISODE 387.
Dawn's personal journey overcoming heart surgery and achieving success in endurance sportsThe importance of individualized nutrition strategies for athletes and the impact of under-fueling on performanceThe concept of 'race weight' and the psychological and physical implications of obsessing over body composition in sports
In this episode of Fit Friends Happy Hour, host Katie interviews Dawn Lundin, a Registered Dietitian specializing in sports nutrition from a non-diet lens.
What We Cover:Connect with Dawn:
Instagram | https://www.instagram.com/restoreeasedietetics/
Website | http://www.restoreeasedietetics.com
Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoachingText me your AHA moment from today's episode!
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EPISODE 386.
why less but better and what it meansrealistic tips to streamline your health habitswhat is therapeutic laziness
In this episode of Fit Friends Happy Hour, Katie discusses how a 'less but better' mentality can help you reach your wellness goals in the new year.
What We Cover:
Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Book a free strategy call | www.katiehake.com/scheduleText me your AHA moment from today's episode!
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EPISODE 385.
why traditional goal setting often failsa more holistic approach to setting goals without focusing on the scalecreating structure with flexibility
In this episode of Fit Friends Happy Hour, Katie discusses the pitfalls of an all-or-nothing mindset and the importance of non-diet goals for overall health.
What We Cover:
Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Links Mentioned:
Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendsltText me your AHA moment from today's episode!
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EPISODE 384.
Strategies for stress-free and enjoyable family mealtimes, fostering a positive relationship with foodTips for involving kids in the kitchen and encouraging healthy eating habits without diet culture pressuresPractical advice for meal planning, managing grocery budgets, and making mealtime fun and engaging for both parents and kids
In this episode of Fit Friends Happy Hour, host Katie interviews Jessica Holden, a Registered Dietitian specializing in family-focused culinary nutrition.
What We Cover:Connect with Jessi:
Instagram | https://www.instagram.com/the.kitchen.invitation/
Facebook | Stress Free Family Cooking FB GroupWebsite | https://thekitcheninvitation.com/
Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoachingText me your AHA moment from today's episode!
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EPISODE 383.
finding the slight edge when it comes to focuswhat is creatine the physical and mental benefits of creatine, specifically for women
In this episode of Fit Friends Happy Hour, host and Registered Dietitian, Katie Hake, answers all your questions about creatine. She answers questions like creatine monohydrate vs micronized creatine, loading phase, should you be taking creatine on rest days, and more.
What We Cover:
Connect with Katie:Non-Diet Newsletter | www.katiehake.com/newsletter
Get started on your non-diet journey | www.katiehake.com/nutritioncoaching
Links Mentioned:
Magic Mind - Use Code 'FITFRIENDSLT20' | https://ww.w.magicmind.com/fitfriendslt
00:00 Introduction to Vitality
00:11 Cold Plunging for Vitality
00:49 Healthy Aging: Muscle Mass and Bone Density
01:21 Exploring Creatine: Benefits Beyond Bodybuilding
01:44 Mental Focus and Supplements
03:32 Magic Mind: A Mental Performance Shot
06:49 Creatine: Physical and Brain Benefits
13:10 Dosage and Forms of Creatine
16:51 Final Thoughts and Recommendations
18:04 Conclusion and Contact InformationText me your AHA moment from today's episode!
- Visa fler
