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PODCAST

Fit Friends Happy Hour

Katie Hake RDN, LD, CPT

If there were a way you could feel confident and healthy regardless of the number on the scale, that’s something you’d want to know about right? If so, this podcast is for YOU! Join us each week on the Fit Friends Happy Hour Podcast as we dismantle diet culture and help you redefine the word FIT. Registered Dietitian Nutritionist, Personal Trainer and Host, Katie Hake, specializes in intuitive eating, body image, and fitness coaching. Subscribe for a new episode each week and visit katiehake.com to

health & fitness nutrition

All Episodes

11:52

Staying on Track: 5 Tips for Weekly Consistency

Fit Friends Happy Hour ·

2024/08/06

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 ...

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49:55

The Messy Middle of Motherhood with Bailey Oschman...

Fit Friends Happy Hour ·

2024/07/29

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 youMeet 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 ...

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10:52

5 Tips to Help You Take a Rest Day

Fit Friends Happy Hour ·

2024/07/22

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 nee...

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18:02

How to Enjoy Summer Without Stressing About Your Body

Fit Friends Happy Hour ·

2024/07/15

Send us a Text Message.363. How’s your summer? Ugghh…if you carry body image baggage, you may dread this question.In this episode, we’re kicking the ‘summer body’ myth out the window. Really far out there. Because every body should enjoy summer, regardless of shape or size.Summer is actually the perfect time to start trusting your body and its signals. BBQs and beach time give opportunities to enjoy your food and find joyful movement experiences. Let's use this summer to get comfortable ...

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12:34

What is the Binge-Restrict Cycle? And How Can You...

Fit Friends Happy Hour ·

2024/07/08

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...

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36:07

Dairy Decoded: Expert Dietitian Kerry Hackworth...

Fit Friends Happy Hour ·

2024/07/01

Send us a Text Message.EPISODE 361: Have you been thinking about cutting out dairy? Maybe you’ve heard that It could be the root cause of your acne or hormone struggles, but you’re not sure if it’s really worth it to part with your favorite coffee creamer or cheese. Ditching dairy altogether is a big deal, and you deserve to know the facts before you make a decision. That’s why today, I’m bringing Kerry Hackworth on the show to answer all of your burning questions about dairy. Liste...

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42:57

Taking the Stress out of Movement and Nutrition:...

Fit Friends Happy Hour ·

2024/06/24

Send us a Text Message.EPISODE 360: When it comes to movement and nutrition, I haven’t always been so gentle with myself. In fact, when I stepped into the fitness industry, I put a ton of pressure on myself to overexercise so I could maintain the ‘perfect’ physique. Why? Because I believed my body was my business card. Looking back, that was such a toxic mindset. It sucked the fun out of food and fitness for me. I know many of you can relate to my story. That’s why today, I’m b...

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25:26

Are Plant-Based Diets Actually Healthy?

Fit Friends Happy Hour ·

2024/06/17

Send us a Text Message.EPISODE 359: When it comes to vegetarianism and veganism, there are so many myths floating around like: "It's impossible to get enough protein without meat."and“Only ‘real vegetarians’ who forgo meat entirely reap the health benefits of plant-based eating.” That's why today, I'm here to help you cut through the noise. We'll look at the real pros and cons based on actual research, so you can make an informed decision. Tune in to learn if plant-based ...

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51:05

How Faith and Intuitive Eating Intersect: Is 'Your...

Fit Friends Happy Hour ·

2024/06/10

Send us a Text Message.EPISODE 358: When it comes to eating and body image, opinions are everywhere—even in faith-based books. Many Christian books encourage people to care for their bodies because the Bible says it’s a temple.But can these approaches really help you improve your relationship with food and your body? My client Cathy and I unpack that question in this episode. Listen in as she shares her experience exploring a faith-based approach to health and how those principles compar...

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52:29

Can Semaglutide and Intuitive Eating Coexist? with...

Fit Friends Happy Hour ·

2024/06/03

Send us a Text Message.You’ve bravely stepped into the world of intuitive eating, leaving fad diets behind, and maybe even started working with a non-diet RD.But now you (or someone you know) are feeling conflicted. GLP-1 meds (like Semaglutide, Wegovy, Mounjaro, Ozempic) seem like they could be a good fit. Whether for weight loss, managing pre-diabetes, or handling a condition like PCOS, you're curious but have questions like:"Will I still fit into the intuitive eating community if I try GLP...

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9:38

What to do on Bad Body Image Days

Fit Friends Happy Hour ·

2024/05/27

Send us a Text Message.EPISODE 356: We all face bad body image days—it’s inevitable. Whether you’re male or female, generally fairly confident (or not), a fitness enthusiast, a casual exerciser, or somewhere in between, body image struggles affect us all. That’s why I’m sharing 3 practical tips to turn bad body image days around today. These are tried-and-true strategies I've used personally and with my coaching clients. Grab your journal (or your notes app), and Let’s stop bad body...

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12:29

Eat with Joy: Mastering Mindful Eating Habits

Fit Friends Happy Hour ·

2024/05/20

Send us a Text Message.EPISODE 355: Is something draining the joy from your mealtime? Whether you're overthinking your food choices due to food rules (lingering from your dieting days), struggling to accommodate family or roommates when cooking, or simply finding it hard to sit still and focus on your meal, you're not alone, and this episode is for you. Today, I’m sharing simple tweaks that’ll help you tap into mindful eating so you can cut the mealtime stress and start enjoying every bi...

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10:46

Structure with Flexibility in Intuitive Eating

Fit Friends Happy Hour ·

2024/05/13

Send us a Text Message.EPISODE 354: “I’m trying so hard to eat intuitively, but I’m eating constantly, and I don’t feel healthy.” This is a real snippet from a client application I received recently, and It made me think about how many of you might be feeling the same way. That’s why today, I’m tackling the biggest misconception about intuitive eating - that it’s a free-for-all, eat whenever you want, when you want philosophy that leaves no room for structure. Listen in to learn the...

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10:28

10 things you Need to Know About Bloating

Fit Friends Happy Hour ·

2024/05/06

Send us a Text Message.EPISODE 353: Do social media ‘gut health’ gurus have you feeling like your bloating is a 911 emergency? If so, here's some news to ease your mind: most of the time, bloating is just a normal part of digestion.Listen in today to get the real truth about bloating. I’m walking you through the 10 main triggers I've seen for bloating time and time again after working for over a decade as a registered dietitian. By the end of this episode, you'll have simple tweaks ...

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55:46

Rewriting Family Food Rules with Amanda W.

Fit Friends Happy Hour ·

2024/04/29

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8:41

How to Stop Getting Back on Track

Fit Friends Happy Hour ·

2024/04/22

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23:12

Car Chat with Katie - Imposter Syndrome, Body Image,...

Fit Friends Happy Hour ·

2024/04/15

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14:57

Top 5 Energy Zappers

Fit Friends Happy Hour ·

2024/04/08

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13:43

Body Image Affirmations

Fit Friends Happy Hour ·

2024/04/01

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8:10

Why Do I Eat When I'm Not Hungry?

Fit Friends Happy Hour ·

2024/03/25

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