Fit Friends Happy Hour

Wish you could feel like “yourself” again after having a baby - or already dreading the pressure to “bounce back” even before pregnancy? This episode of Fit Friends Happy Hour uncovers the real postpartum fitness journey - why it’s harder (and more emotional) than Instagram makes it look, and what nobody tells you about healing, rebuilding strength, and embracing your new body. More than half of new moms report body dissatisfaction...

EPISODE 407. A question I get all of the time is, “How am I supposed to love my body when I hate the way it looks?”

When I hear this, I always lead my clients into the messy middle or gray area between body love and body hatred. 

First, we start by dipping our toe in and exploring body respect. And that’s exactly where I recommend you start if you’re struggling to make peace with your body. 

Consider today’s episode you...

EPISODE 406. Ever find yourself trapped in the cycle of motivation highs and lows? You're not alone! In this episode of Fit Friends Happy Hour, Katie shares the five game-changing mindset shifts that will help you finally break free from the start-stop trap and build habits that stick for good. If staying consistent with healthy habits has felt impossible, this episode will show you how a single shift in thinking can make all ...

EPISODE 405. Ever feel like you have to put protein in everything or worry you’re not getting enough? This episode of Fit Friends Happy Hour puts an end to protein confusion! Whether you’re bombarded by myths on social media or stuck in a “must eat protein at every meal” mindset, we’re digging into what science really says so you can finally eat with more confidence and less obsession.

What We Cover:

1. The top 5 protein myths—buste...

This episode originally aired in April 2021, but it’s one of our most powerful conversations on body image grief — and worth another listen. Whether it’s your first time or a revisit, I hope it resonates just as deeply today.

Did you know that body image is not just about how you see yourself in the mirror?

Healing your relationship with your body involves unraveling the beliefs that you have about your body size. And that proce...

EPISODE 404. Ever feel like meal prep is an overwhelming chore reserved for fitness fanatics or perfectionists? This episode of Fit Friends Happy Hour pulls back the curtain on practical, real-life meal prep that works for busy schedules, picky eaters, and anyone tired of decision fatigue. Katie shares flexible strategies to make nourishing yourself easy, enjoyable, and far from the soggy broccoli stereotype.

What We Cover:

1. Why t...

EPISODE 403. Ever start a diet on Monday and find yourself elbow-deep in snacks by Thursday? You’re not alone—and you’re not broken! In this episode of Fit Friends Happy Hour, Katie dives into the messy truth about dieting: why they seem to work (at first), why the excitement wears off, and what the science says about long-term results. If you’re tired of all-or-nothing diet rules and ready for a more sustainable way to feel good i...

EPISODE 402. Ever wonder why "healthy eating" advice just doesn't seem to fit your brain—or your life? In this jam-packed episode, Katie sits down with neurodivergence nutrition expert Sam Berkowitz MPH, RD, LDN, to unmask the challenges (and unexpected solutions) for neurodivergent folks navigating food, body image, and overwhelming nutrition noise. If you or someone you love struggles with rigid thinking, sensory f...

In this episode of Fit Friends Happy Hour, host Emma Briggs, a dietetic intern and soon-to-be Registered Dietitian, explores how shifting your mindset—not your willpower—can be the key to building lasting, shame-free habits.

What we cover:

• Why diet culture keeps you stuck in all-or-nothing thinking
• The difference between discipline and self-trust
• What a growth mindset really looks like in real life
• Four powerful mindset tools to ref...

EPISODE 401. 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 bel...

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 beg...

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 p...

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 ...

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 nut...

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-D...

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 intimida...

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, fi...

EPISODE 393. 

In this episode of 'Fit Friends Happy Hour,' host Katie dives into the topic of natural energy drinks like Celsius and Alani, examining their health claims, ingredients, potential hidden dangers, and whether or not they're okay for you.

What We Cover:

• historical overview of energy drinks
• proprietary blends and lack of transparency in labeling
• how much caffeine should we really be consuming

This episo...

EPISODE 392

Have you ever experienced pain or injury that stopped you from doing what you wanted to do? In this episode of Fit Friends Happy Hour, host Katie welcomes Dr. Tawny Kross, a specialist in chronic pain and founder of Ready Set Rewire. Dr. Kross shares her insights on helping women overcome chronic stress, pain, and inflammation through holistic approaches. What we cover:

• understanding chronic pain, the role of the...