Fit Friends Happy Hour
Katie Hake and Lauren Wrighton
Come hang out with us as we talk about how we stopped chasing weight loss, started doing what felt right, and found joy in moving rather than obligation, AND how you can too! This podcast starting as another "let's get healthy together" podcast but has transformed into a "lets be great people together" podcast! Your hosts are two besties - Katie and Lauren! Katie is a registered dietitian, personal trainer, and Beachbody master trainer. Lauren is a mom of 2, podcast producer, and group fitness instructor. We'll talk nutrition as it applies to Katie's non-diet approach, self-acceptance, finding joy in fitness, and all around how to be a better human. We promise to keep it real because we definitely aren't perfect ourselves! The Fit Friends Happy Hour will feel like you're with two friends that GET IT and want the best for you. Whether you're driving, running, or pretending to study while you listen, we hope you'll feel inspired! You have two new friends on your side in this crazy life!
- 31 minutes 15 secondsTraining for HYROX at 6 Months Pregnant: What I Did, What I Changed, and What I Learned
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:
- The physical and mental shifts during pregnancy (and how to set your ego aside)
- Why listening to your body (over rules and comparison culture) is the most empowering approach to fitness in any season
- 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.
9 December 2025, 10:00 am - 9 minutes 4 secondsThe Fastest Way to Build Consistency Without Tracking
EPISODE 422. Ever feel like consistency is impossible no matter how hard you try to track your habits? This episode of Fit Friends Happy Hour is your permission slip to ditch the food logs and fitness apps and discover a sustainable way to build routines - even when life gets hectic. Host Katie Hake shows you why tracking might actually backfire, and shares three proven tips her clients use to create real, repeatable habits.
What We Cover:
- Why tracking gives the illusion of control (but not true consistency)
- Three practical ways to make healthy habits automatic and easy
- How to separate success from perfection so you stop the guilt spiral
Listen in if you’re tired of starting over every Monday and want a simpler path to sustainable wellness!
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
25 November 2025, 10:00 am - 8 minutes 29 secondsWhy I Don’t Recommend Macros for Most of My Clients
EPISODE 421. Ever open your food tracking app and instantly feel defeated by the numbers staring back at you? In this episode of Fit Friends Happy Hour, Katie Hake gets real about why she doesn’t recommend macro tracking for most of her clients, and why learning to trust your body beats following an app any day. If you’re tired of the all-or-nothing mentality but still want structure and progress, this episode is your new permission slip.
What We Cover:
- Why macro tracking can backfire for those craving food freedom (and who may actually benefit from it)
- Practical, non-diet alternatives to structure your meals - no apps required
- How to rebuild trust in your body while still fueling your strength and energy
Ready to break up with food guilt and tracking? Tune in!
Connect with Katie:
Work with Us | www.katiehake.com/nutritioncoaching
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
11 November 2025, 10:00 am - 10 minutes 15 secondsOutsmart Decision Fatigue and Redefine Meal Prep
EPISODE 420. Ever feel totally motivated to meal prep- then days later, you’re stuck with wilted spinach and zero energy to cook? You’re not alone! In this episode of Fit Friends Happy Hour, host Katie Hake breaks down how meal planning can actually feel nourishing, flexible, and (gasp) enjoyable...without dieting, guilt, or burnout. If you’re a parent, chronic overthinker, or just tired of the weekly, “What’s for dinner?” struggle, this episode is your permission slip to ditch the all-or-nothing approach and finally make meal planning work for real life.
What We Cover:
- Why traditional meal planning leads to overwhelm (and what real meal planning should look like)
- Katie’s easy 5-step system for planning meals with less stress and more flexibility
- Ways to make meal planning fun, involve the whole family, and embrace shortcuts without guilt
Ready to rethink how you fuel your week? Hit play and let’s make meal planning simple.
Connect with Katie:
Work with Us | www.katiehake.com/nutritioncoaching
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
28 October 2025, 9:00 am - 13 minutes 12 secondsIs Functional Medicine Diet Culture?
EPISODE 419. Ever wondered if “functional medicine” is just diet culture with a pricier label? This episode of Fit Friends Happy Hour dives deep into the world of functional medicine, exposing its empowering potential - and the red flags that can leave you more exhausted and burnt out than before. If you’ve tried every doctor, every supplement, and still feel stuck, this conversation is for you.
What We Cover:
- Why so many turn to functional medicine out of desperation (not vanity)
- How functional medicine can feed into fear, control, and diet culture - and what red flags to watch for
- A practical, compassionate approach to healing: working with your body rather than trying to fix it
Ready to redefine your health journey and build trust with your body? Listen now for empowering advice you won’t hear in most wellness podcasts!
Connect with Katie:
Work with Us | www.katiehake.com/nutritioncoaching
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
15 October 2025, 9:00 am - 9 minutes 21 secondsWhat is Disordered Eating and Do I Have it?
EPISODE 418. Ever catch yourself thinking about food all day, but you're not "sick enough" for it to count as a problem? This episode of Fit Friends Happy Hour digs deep into what disordered eating really means, even when it flies under the radar. If you’ve ever felt that food takes up too much space in your brain, this conversation will help you recognize the signs and take back control.
What We Cover:
- How to spot sneaky signs of disordered eating (even when society says it’s “normal”)
- The real mental and physical toll of being stuck in food and body obsession
- Actionable first steps for healing your relationship with food - before it turns into something bigger
Connect with Katie:
Work with Us | www.katiehake.com/nutritioncoaching
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
7 October 2025, 11:00 am - 13 minutes 7 secondsRelearning Hunger and Trusting Your Body Again
EPISODE 417. Ever look at your plate and think, “Am I even hungry, or just following some rule?” In this episode of Fit Friends Happy Hour, Katie unpacks why the simple advice of “just eat when you’re hungry” isn’t so simple, especially if you’ve spent years dieting, ignoring your body, or feeling conflicted around food. If hunger cues feel confusing or totally out of reach, this episode will help you start to rebuild the trust with your body that dieting tried to take away.
What We Cover:
- The real reasons why hunger cues get out of whack (hint: it’s not your fault!)
- The three types of hunger - physical, emotional, and practical - and how to spot the difference
- Simple, judgment-free strategies to tune back in and find satisfaction in what you eat
Ready to break up with confusing food rules and finally listen to what your body really needs? This episode is your starting point.
Connect with Katie:
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
16 September 2025, 9:00 am - 12 minutes 21 seconds5 Ways to Improve Your Relationship With Movement Right Now
EPISODE 426. Do you ever dread working out, or feel stuck in a love-hate cycle with exercise? This episode of Fit Friends Happy Hour dives into 5 powerful mindset shifts to help you reconnect with movement in a way that actually feels good - no more guilt trips, burnouts, or pressure to “do it right.” If you’ve ever felt like exercise is a chore or punishment, this episode is your permission slip to rediscover joy and create a sustainable, feel-good routine.
What We Cover:
- Why ditching “all or nothing” thinking leads to more consistent and enjoyable movement
- How focusing on joy (not just the calorie burn) can transform your relationship with exercise
- Simple strategies for honoring your body’s seasons and building a support system that keeps you motivated
Tune in for refreshing perspective-shifts, practical tips, and a whole lot of encouragement to make fitness fun and freeing again!
Connect with Katie:
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
2 September 2025, 9:00 am - 20 minutes 57 secondsBreaking Down GLP-1 Medications: Intuitive Eating, Body Autonomy, and the Non-Diet Conversation
EPISODE 414. Feeling overwhelmed by all the GLP-1 hype? Wondering how Ozempic, Wegovy, or other weight loss drugs fit into your journey toward intuitive eating and body autonomy? This episode of Fit Friends Happy Hour is your no-judgment deep dive into the latest research, the real concerns from the non-diet community, and practical tips for finding freedom - whether you’re considering medication or not.
What We Cover:
- The science behind GLP-1 medications and why they're making headlines
- Red flags, risks, and what intuitive eating experts want you to know
- How to protect your body trust and relationship with food - on or off medication
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Previous Episode: Can Semaglutide and Intuitive Eating Coexist?
19 August 2025, 9:00 am - 7 minutes 47 secondsOne Small Shift That Will Change the Way You Eat Forever
EPISODE 413. Ever finish a meal and wonder if you actually tasted your food? In this bite-sized episode of Fit Friends Happy Hour, Katie reveals the one small shift that can totally transform how you eat - no rules, no guilt, just more satisfaction and trust in your body. If you’re tired of distracted, rushed meals (and the nagging feeling that something’s missing), this episode’s for you.
What We Cover:
- The hidden barriers that keep you from eating mindfully (and how to overcome them)
- The simple habit that activates your body’s “rest and digest” mode for better satisfaction
- Quick, actionable mini-habits to connect with your food and enjoy every bite
Listen in and discover how slowing down can make eating easier, more joyful, and way less stressful!
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
30 July 2025, 2:00 pm - 17 minutes 12 secondsFrom Snacks to Sleep: Your Guide to Feeling Good All Summer Long
EPISODE 412. Ever packed your suitcase like you’re going to war with your wellness routine? This episode of Fit Friends Happy Hour is your summer survival guide for staying healthy without obsessing. Host Katie shares top tools and mindset shifts to keep you feeling good - whether you’re road tripping, lounging by the pool, or hopping on a plane - so you can actually enjoy summer without guilt or rigidity.
What We Cover:
- Game-changing physical and digital tools that support healthy habits without triggering obsession
- Empowering mindset strategies for staying flexible and freeing yourself from the “all or nothing” trap
- Real-life ways to add comfort and joy (and snacks you actually want) to your summer routine - no food guilt required
Connect with Katie:
Use code 'KHAKE15' for 15% off | Omorpho Weighted Vest
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
23 July 2025, 9:00 am - More Episodes? Get the App