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EPISODE 369. In this week's episode of Fit Friends Happy Hour, we discuss:

• The diet cycle and its impact on mental health
• How diet culture influences our brain, health, and self-perception
• Practical tips on integrating intuitive eating principles
• Insights from Jenn Elliott, psychotherapist and intuitive eating counselor, on balancing mental and physical wellness

With a background in personal training and group fitness, Jen brings a unique perspective to her work. She shares practical advice on integrating intuitive eating principles and discusses the impact of diet culture on our mental and physical well-being. Tune in for an enlightening conversation about health, wellness, and self-acceptance.

Connect with Katie:

Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk

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Book a free strategy call | www.katiehake.com/schedule

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EPISODE 368. In this episode of Fit Friends Happy Hour, Katie discusses common reasons people dislike vegetables and shares practical tips to make them more palatable.

What we cover:

• Common reasons for disliking vegetables
• Tips to make vegetables more palatable (and even enjoyable!)
• The importance of mindset
• Gradual exposure to change taste preferences over time

Connect with Katie:

Join our FREE 5-Day Fall Walking Challenge | www.katiehake.com/walk

Check your insurance benefits | www.katiehake.com/benefits

Book a free strategy call | www.katiehake.com/schedule

Send us a Text Message.

EPISODE 367. Do you wish you could turn off the mental chatter around food??

In this episode, we delve into the challenges and impacts of calorie counting, exploring the history behind it and addressing why it can be SO hard to stop. Discover three effective strategies to help you break free from this habit and transform your relationship with food and nutrition.

Connect with Katie:

Book a free strategy call | http://www.katiehake.com/schedule

Check your insurance benefits | https://www.katiehake.com/checking-insurance-benefits

Send us a Text Message.

EPISODE 366: Do you ever feel stuck or paralyzed when you get off track?

In this episode of Fit Friends Happy Hour, we explore five effective strategies to boost your consistency in your daily routines. Katie shares how small, consistent actions can lead to significant long-term progress and provides actionable tips to help you stay on track this week.

Whether you're balancing a busy work schedule, family time, or personal goals, these practical steps will help you prioritize and, most importantly, sustain healthy habits.

Connect with Katie:

Book a free strategy call | http://www.katiehake.com/schedule

Check your insurance benefits | https://www.katiehake.com/checking-insurance-benefits

Send us a Text Message.

EPISODE 365. The pressure to “bounce back” after having a child is real. And the timing couldn’t be worse. What new mom has time to adopt a long, draining workout routine?

If you’re looking for realistic tips on getting back into your nutrition and fitness groove, this episode is for you

Meet Bailey Oschman, co-founder of Fit Mama in 30, a training program for new and expecting moms.

In this episode, she’s sharing her best tips for feeling like YOU again — not just “getting your body back” at the expense of your mental and physical health.

She’s covering things like:

• What you need to know about diastasis recti
• Post-partum recovery, nutrition, and physical therapy
• Wellness for new moms

About Bailey Oschman

Bailey Oschman is a registered dietitian, personal trainer, pre/postnatal training specialist, and mom. She is a co-founder of Fit Mama in 30, which aims to support moms at every stage of motherhood, from training to nutrition.

Connect with Bailey at fitmamain30.com

Fit Mama in 30 Core Recovery Program: members.fitmamain30.com/offers/uADLxd7L/checkout

Connect with Katie:

Book a free strategy call | http://www.katiehake.com/schedule

Send us a Text Message.

EPISODE 364. Feel guilty when you try to take a rest day? If so, who could blame you? For years, diet culture has told you that neglecting your physical and mental well-being and sticking to a rigid workout routine is the only way to hit your goals.

It’s time to flip the script and bring back rest. Listen today for 5 tips that will help you tune out the voice in your head saying, “You’re lazy.” or “Just push harder.” when you try to take the break, you know you need and deserve.

Connect with Katie:

Book a free strategy call | http://www.katiehake.com/schedule

Send us a Text Message.

Send us a Text Message.

EPISODE 362: Ever found yourself thinking, "Why did I eat so much this weekend? I'll get back on track and start my diet again on Monday."

If you answered yes, you might be caught in the Binge-Restrict Cycle.

This cycle keeps you stuck feeling like you just don’t have enough willpower.

But the truth is that YOU are not the problem. Restriction just doesn’t work for anyone long term. Tune in to learn why.

Plus, hear about a powerful mindset shift that will help you bring healthier foods into your day-to-day without shame.

Connect with Katie:

Book a free strategy call | http://www.katiehake.com/schedule

Resources mentioned in this episode:

Blog post | What is the binge restrict cycle?