EPISODE 425. In this episode of Fit Friends Happy Hour, host Katie delves into the pitfalls of the 'New Year, New You' mentality often promoted in January. Statistics show that most diets and gym memberships started in January fail within months. Katie advocates for systems over shame-based motivations, emphasizing sustainable habits and routines. She introduces three essential systems for busy individuals: a food system that supports energy, a movement system that fits various life stages, and an emotional and mental reset system. Katie underscores that you don't need to reinvent yourself; you need better support systems to thrive.

00:00 Introduction: The January Diet Craze
00:52 The Failure of Diets and Resolutions
02:28 The Emotional Drivers Behind Dieting
02:53 Systems Over Shame: A Sustainable Approach
04:21 Welcome to Fit Friends Happy Hour
05:08 The Power of Systems: Insights from James Clear
08:33 Three Essential Systems for 2026
13:20 Client Success Stories and Final Advice
14:06 Conclusion and Encouragement
15:09 Outro: Stay Connected with Fit Friends Happy Hour

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

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

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

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

EPISODE 424. Do you get nervous just thinking about holiday parties, not because of awkward conversations but the food? This episode of Fit Friends Happy Hour dives into holiday food anxiety - why it shows up even when you "know better," and how to break free from guilt and the endless diet cycle so you can actually enjoy the season.

What We Cover:

1. The real reason behind holiday food anxiety (it’s NOT about willpower)
2. Four grounding strategies to manage anxious thoughts in the moment
3. How to reframe holiday eating for more peace, enjoyment, and food freedom

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

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

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

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

EPISODE 423. Ever wondered if you could train for a hardcore fitness event while six months pregnant - without falling into the "bounce back" trap? In this episode of Fit Friends Happy Hour, Katie dives into her unconventional journey training for a HYROX competition during pregnancy, sharing real talk on what she did, what she changed, and the powerful lessons she learned along the way. If you’re navigating pregnancy, postpartum, or any transition and wondering how to honor your body while staying active, this episode is for you.

What We Cover:

1. The physical and mental shifts during pregnancy (and how to set your ego aside)
2. Why listening to your body (over rules and comparison culture) is the most empowering approach to fitness in any season
3. The exact ways to modify training - plus actionable takeaways for pregnant athletes and beyond!

Connect with Katie:

Work with Us | www.katiehake.com/nutritioncoaching

Take the Energy Quiz | www.katiehake.com/energyquiz

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

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

Use special link for 15% off | Omorpho Weighted Vest

Text me your AHA moment from today's episode!

Feeling tired no matter how "healthy" you try to be? Take my free 2-minute Low Energy Loop Quiz to find out what’s really draining your energy - and get a personalized plan to fix it. Go to katiehake.com/energyquiz.