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.

What we cover:

• Strategies to acknowledge and accept the fear of weight gain
• Challenging societal and personal beliefs about weight and body image
• Redefining health and beauty through holistic self-care and intuitive eating

Connect with Katie:

Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep

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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.

What we cover:

• Journey from the beginning of the podcast to now and the impact of connecting with listeners
• A candid look at balancing work, childcare, and mom life, including current childcare setup and goals for future family growth
• Personal reflections on fitness goals, training for a half marathon, and shifting priorities

Connect with Katie:

Get Strong with Virtual Training | www.katiehake.com/fitness-training

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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 stages
• How to get started or reignite your energy again
• Debunking myths about getting bulky and the importance of progressive overload in training

Connect 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

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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 surroundings
• the importance of having supportive friends
• practical strategies for reclaiming one's health and well-being

Connect 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

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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 benefit
• potential issues like cost and digestive discomfort
• tips for assessing your nutritional needs and dietary gaps

Connect with Katie:

Non-Diet Newsletter | www.katiehake.com/newsletter

Join our FREE 5-Day Walking Challenge | Walk with Me!

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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 emotions
• why intuitive eating is a skill
• redefining success

Connect with Katie:

Non-Diet Newsletter | www.katiehake.com/newsletter

What is Intuitive Eating? | Blog Post

Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off

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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 etiquette
• creating a positive and supportive fitness environment on both sides

Connect 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

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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 resistance
• Overcoming barriers such as lack of time, motivation, fear, and fatigue
• Practical strategies to start moving again, including shifting your mindset, finding enjoyable activities, and building a support system

Connect with Katie:

Non-Diet Newsletter | www.katiehake.com/newsletter

Cozy Earth Discount - Use code 'FITFRIENDS' for 40% off