When is the last time you paused to speak kindly to yourself or just to fill your cup?  If you answered, "It's been way too long." I get it. We hear so much about self-love and self-care on social media, it's easy just to scroll past and overlook the impact a solid self-love practice can have on our lives.  But, when it comes to adopting a non-diet approach, leaning into self-love is an absolute must. Besides, Intuitive eating is where self-love and self-care meet science.  Listen in today as I share 10 habits of self-love that every woman should adopt. Think of this episode as a little checklist for your week, and as you're listening, pick 1-2 steps you're going to focus on taking this week!  If you're ready to dig deeper, be sure to join the February self-love challenge at katieheake.com/love where you'll get an added layer of accountability and find even more simple and practical ideas that will help you foster self-love in 2022!  Connect with Katie: - Join in on the self-love challenge! www.katiehake.com/love -katiehake.com/quiz to discover your eating style -katiehake.com/schedule to book a free call

Fit Friends Happy Hour

Ep 238: 10 Habits of Self-Love Every Woman Should Adopt

If you're just jumping back into movement, it can feel exhausting, and literally painful. Soreness is no joke! Not to mention the mindset side of things. So often, we beat ourselves up for not being as advanced as we once were.  This can be especially difficult for those dealing with chronic illness. Sometimes health issues can make it impossible to maintain the progress we've made in our fitness journies and that can feel quite discouraging.  So, if you're feeling discouraged on your fitness journey, whether it's due to chronic illness or another circumstance, the question that remains is: How can we learn to give ourselves permission to start over WITHOUT shame?  Today, I'm bringing my friend and co-worker Shelby Graves, CPT on the show to unpack just that.  Shelby is a Personal Trainer, Powerlifter, and Ulcerative Colitis patient located in Indianapolis, IN. Listen in as she dives deep into her own journey with Ulcerative Colitis. Plus, hear her perspective on strength training and how she has learned to fall in love with the process of being a beginner in fitness at certain stages.  Connect with Shelby: - Instagram.com/graves_fit Connect with Katie: - Join in on the self-love challenge! www.katiehake.com/love -katiehake.com/quiz to discover your eating style -katiehake.com/schedule to book a free call

Ep 237: Ulcerative Colitis, Strength Training, and Being a Beginner with Shelby Graves, CPT

Did you set out to explore intuitive eating and a non-diet approach in 2022?  If you answered yes, my guess is that at this stage you might be hitting a slump and feeling the pull to start dieting again.  And if that is the case I want you to know that what you're experiencing is a normal part of the process.  Many of us come into this journey with years of dieting under our belt, so It's only natural that we feel the urge to go back to what's familiar when we feel like we need to "get back on track" to hit our health and fitness goals for the new year.  But, before you go back to dieting, I want to bring you a loving reminder.  In this episode, I'm unpacking all of the ways that dieting negatively impacts our social, emotional, and financial health.  After listening, that voice in the back of your head that's telling you to give dieting another go will soften and the voice telling you to keep fighting for food freedom will win!  Connect with Katie: Save your seat for the FREE masterclass | katiehake.com/masterclass Book a free strategy call | www.katiehake.com/schedule Discover your eating style with this free quiz | www.katiehake.com/quiz Amazon Storefront | amazon.com/shop/kthake

Ep 236: How Has Dieting Interfered with Your Life?

As women, we are constantly bombarded with conflicting messages around food and our bodies. We’re told that we should indulge and be carefree around food, but we should also restrict, count calories, and ‘watch our figures.’   Today’s guest, my wonderful client, Amanda, is no stranger to this struggle. Growing up in a very food-centered culture, she received her fair share of conflicting messages around food and fitness.  But through embracing intuitive eating, Amanda was able to heal her relationship with food and her body.  Listen in today as she digs deep into what that journey looked like for her. She’s discussing everything from what it felt like to incorporate gentle nutrition and release food rules to how working with me helped her avoid overwhelm in the process.    Connect with Katie: Save your seat for the FREE masterclass | katiehake.com/masterclass Book a free strategy call | www.katiehake.com/schedule Discover your eating style with this free quiz | www.katiehake.com/quiz  

Ep 235: Client Spotlight Interview with Amanda W.

Do you ever get overwhelmed by all of the decisions you have make each day? If you answered yes, you’re going to want to stick around for this episode! I believe deciding what to eat shouldn’t be yet another decision we need to agonize over. And as someone who's suffered from decision fatigue, I try to create systems that make my life easier in the nutrition department. Listen in today as I share 5 nutrition habits I’ve developed so you can start your non-diet journey with less resistance. Plus, catch my best tips on how to get these habits to stick. Connect with Katie: Free Metabolism Master Class: katiehake.com/masterclass Book a free strategy call | www.katiehake.com/schedule Discover your eating style with this free quiz | www.katiehake.com/quiz Join the Facebook group | https://www.facebook.com/groups/fitfriendshappyhourpodcast/  

Ep 234: Top 5 Nutrition Habits to Adopt in 2022

Have you ever struggled with your body image?   If the answer is yes, you’ll want to stick around for today's episode.   Meet Corinne Dobbas, MS, RD, a registered dietitian, nutrition therapist, and intuitive eating counselor. She helps teens, young adults, adults recover from the effects of chronic dieting and eating disorders. She specializes in eating disorder recovery, disordered eating, and body image, taking a non-weight-focused and non-diet approach in helping her clients build a compassionate relationship with their bodies and food.   In today's episode, Corinne shares what led her to become a nutrition therapist. She also breaks down how normalized disordered eating behaviors are in society, even in the health field, and how they can harm your mental, emotional, and physical health.   Plus, she gives us some tips on how to work through challenging body image moments, such as dealing with discomfort, unease, and triggers.   Connect with Corinne: Website | https://corinnedobbas.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   Other links mentioned: Elizabeth Scott's Big-Hearted Embodiment Training → https://elizabethscottresources.com/events/  The Body Positive Trainings for Treatment Providers → https://courses.thebodypositive.org/p/training-for-treatment-providers  Body Image Online Training for Clinicians with Marci Evans and Fiona Sutherland → https://marcird.teachable.com/p/body-image

Ep 233 Body Image, Core Values and Tips with Corinne Dobbas, MS, RD

A question I have been getting a lot lately is, "I don't want to set another weight loss goal for the new year, but I want to feel better, what should I do?" That's why in today's episode I'm dishing out my best tips for setting goals for the new year WITHOUT being hyper-focused on weight loss. Listen in as I chat about how you can determine whether your goals are too big or small, how you can steer clear of diet culture traps in the new year, and whether or not you should even be setting a new year's resolution in the first place. Connect with Katie: Book a free strategy call | www.katiehake.com/schedule Discover your eating style with this free quiz | www.katiehake.com/quiz Join our free community --> https://www.facebook.com/groups/fitfriendshappyhourpodcast

EP 232: Should I Set New Years Resolutions? How to Set Goals without being hyperfocused on weight loss / steering clear of diet culture traps in the new year

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

Ep 231: More than a Body with KaisaFit

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

Ep 230: Client Spotlight Interview with Dr. Jennifer Hartwell

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

Ep 229: Tips to Enjoy Your Favorite Holiday Foods Without Guilt

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

Ep 228: Grief, Food, and Body During the Holidays with Kitty Ferguson-Mappus, MSSW, LMSW

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/

Ep 227: The intuitive eater's holiday bill of rights

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

EP 226: Intuitive eating at thanksgiving - how to deal with overeating, creating more calm and confidence in a stressful day

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

Ep 225: Client Spotlight with Catie S. and the Journey to Food Freedom

'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

Ep 224: How to handle diet talk around the holidays

Come hang out with us as we talk about how we stopped chasing weight loss, started doing what felt right, and found joy in moving rather than obligation, AND how you can too! This podcast starting as another "let's get healthy together" podcast but has transformed into a "lets be great people together" podcast! Your hosts are two besties - Katie and Lauren! Katie is a registered dietitian, personal trainer, and Beachbody master trainer. Lauren is a mom of 2, podcast producer, and group fitness instructor. We'll 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! The 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 pretending to study while you listen, we hope you'll feel inspired! You have two new friends on your side in this crazy life!

hubhopper

Fit Friends Happy Hour

hubhopper