Katie Hake - Health & Fitness

01/27/2026

12/04/2025

When Breanna came to me, she was exhausted.

Not “I need a nap” tired… but the kind of bone-deep fatigue that makes everyday life feel heavier than it should.

She was doing everything diet culture told her to do:
✨ Keeping carbs low
✨ “Being good” with food
✨ Pushing through workouts
✨ Staying busy, hustling, checking every box

And yet...she felt worse.

Fast-forward a few weeks together and here’s what she shared:

“I have ENERGY! I am eating by listening to my body. I’ve eaten more carbs this month than I have in the last couple of years… and I feel GOOD.”
~ Breanna M.

This is what happens when you stop fighting your body and start fueling it.

Why was she so tired?

Breanna is what I lovingly call “The Restrictive Eater.”

It’s one of the three most common patterns I see in women who are stuck in the Low Energy Loop - that frustrating cycle of fatigue, cravings, burnout, and feeling “off” in your own body.

Want to know which pattern you fall into (and what to do about it)?

✨ Take the Low Energy Loop Quiz (in my bio!)

Your results will help you understand exactly why you’re tired, and how to break the cycle for good.

11/28/2025

If your feed suddenly feels like Black Friday threw up diet culture… you’re not imagining it.

This is the time of year when every “expert,” supplement company, and 30-day detox tries to convince you that your body is a problem - and that they conveniently have the solution… for 40% off. 🙃✨

REMEMBER:
Even seeing these ads can throw you off your intuitive eating journey.
They’re engineered to trigger urgency, insecurity, and comparison.

So here’s your permission slip:
👉 Hide. Mute. Block. Report.
You don’t have to keep seeing content that messes with your peace or pulls you back into old patterns.

And if you do want support with energy, metabolism, hormones, or feeling more at home in your body?

Instead of spending money on detoxes or fad programs…use your insurance benefits before they reset for the year.

Most people don’t realize nutrition counseling is covered! And it’s actually personalized, evidence-based support (not gimmicks).

Drop “BENEFITS” below and I’ll check your coverage for you.

Your body isn’t for sale and your peace isn’t either. 💛

11/18/2025

“Will I lose weight with Intuitive Eating?” 👀
It’s one of the most common questions I get… and I get why.

For years, everything in health has been about shrinking... smaller portions, smaller jeans, smaller goals. So it makes sense that your brain still goes there.

But here’s the truth ⬇️
If we make weight loss the focus, it actually interferes with the process.

Because:
⚖️ You’ll still judge your hunger based on the scale, not your body.
🥗 You’ll still see food as “good” or “bad.”
🧠 And you’ll still measure success by a number instead of freedom, peace, and trust.

With Intuitive Eating, your body might lose, gain, or stay the same.
But what will change is your relationship with food... and that’s where true health starts. 💫

✨ When you heal your relationship with food, your body finds the weight it feels safe and supported at.

Ready to feel free around food again?
Learn more at [link in bio].

11/04/2025

Here’s the wild truth no one tells you ⤵️

📉 Dieting doesn’t just fail most people long-term...
it’s actually linked to greater weight gain and higher rates of binge eating over time.

When you restrict, your body fights back.
🧠 Your brain becomes more focused on food.
🍽️ Your hunger hormones increase.
😩 And your willpower? It eventually runs out (because you’re human).

The cycle looks like this:
Restrict → Crave → “Fall off track” → Shame → Start over Monday.

If you’ve been stuck in that loop, it’s not because you lack discipline, it’s because the system was never designed to work.

✨ Ready to stop dieting and start living?

Go to the link in my bio to schedule your free call and learn how me and my dietitian team can help you rebuild trust with food - no rules, no guilt, no “starting over."

10/20/2025

Are you tired of starting over every Monday?

Mondays often mean "get back on track," but what does that really mean? Often, it implies returning to restrictive diets or meal plans that don't address the root issues of our relationship with food.

Here's why this mentality doesn't work:

- Restrictive and Unrealistic: Diets and strict meal plans can lead to feelings of deprivation, guilt, and frustration. They don't teach sustainable eating habits or help you understand your body's needs.
- Misses Emotional Eating: They don't address why you eat, just what you eat. Emotional triggers and non-hunger eating are left unexplored.
- Focuses on External Validation: Success is often measured by weight or appearance, not overall well-being.

So, what can you do instead?

- Embrace Intuitive Eating: Focus on listening to your body's hunger and fullness cues, and honor your emotional needs without judgment.
- Practice Self-Compassion: Be kind to yourself when you slip up - remember, it's a journey, not a destination.
- Let Go of Diet Culture: Break free from the cycle of restriction and guilt. All foods can be part of a balanced life without moral labels.

Let's celebrate a journey of self-discovery and nourishment, not restriction.

DM me 'BENEFITS' and our team will check to see if your insurance covers nutrition counseling sessions as part of our intuitive eating program so you can stop starting over

10/07/2025

✨ Weight is NOT a behavior. ✨

When someone treats weight like a behavior, life often looks like this:
⚡ Obsessing over the scale every morning
⚡ Yo-yo dieting, cutting carbs, or chasing the next “fix”
⚡ Missing out on happy hour because of food rules
⚡ Exercising out of guilt instead of joy

But when you shift focus to the practices and habits that truly support health, life starts to look like this:
💗 Eating balanced meals that give you energy
💗 Moving your body in ways you enjoy (not dread)
💗 Actually having brain space back for work, family, and fun
💗 Feeling more consistent, confident, and calm around food

The number on the scale? That becomes just data - not your entire identity.

💡 Real health happens when you focus on behaviors you can control, not chasing a number you can’t.

👉 Ready to start building those habits? Grab my free Meal Planning Template (link in bio).

09/23/2025

One of the best parts of private practice?

THE CLIENTS!

Feeling so fortunate to receive messages like this regularly. I work with some of the most amazing humans and feel truly blessed to be a part of their food + fitness journey! and the fact that they take time out of their day to share their experience with others makes my heart burst.

If you're ready for results that *actually* last - send me a dm or click the link in my bio to learn more.

ps - 95% of our clients get unlimited nutrition counseling sessions covered by their insurance!

09/09/2025

Trust yourself and trust the process.

Making peace with food means that you allow ALL foods into your eating pattern. What this does is this will make a choice like a 🍪 feel emotionally equal to an 🍎.

While many health care professionals will tell you there should be no forbidden foods, very few will actually go so far as to say you should eat whatever you want because eventually they are imposing a limit.

Knowing that there is a limit or some sort of ‘conditions’ attached can still lead to those feelings of deprivation and that you better eat it now!

So what does unconditional permission to eat really look like?

–Throwing out the idea of “good” vs “bad” foods. No ONE food has the power to make you healthy or not.
–Eating what you really want... Yes, read that again.
–Eating without penance or bargaining - no saying things like ok ice cream just this once, but tomorrow I HAVE to go to the gym.

If you’ve been trapped following rigid food rules and have no idea how to function without your tracker or strict meal plan, start with my meal planning template to give you structure without the stress (link in bio)

08/19/2025

Tracking every bite didn’t bring you peace… so why are you still doing it?

You can’t out-macro your fear of food.

I get it. You want to trust your body - but the second you stop tracking, the anxiety creeps in.
👉 “What if I eat too much?”
👉 “What if I lose control?”
👉 “What if I undo all my progress?”

So you keep tracking.
Even though it’s exhausting.
Even though it’s not actually working.

If this is you, know this: feeling stuck doesn’t mean you’re failing. It means you’re ready for something different.

Start by shifting from tracking your meals to planning them - with more flexibility and less fear. My free Meal Planning Template was made for you!

💛 Grab it at the link in bio and take one small, powerful step toward freedom.

07/30/2025

Cheering you on!

Link in bio for more non-diet inspo and support 💗

07/29/2025

Surprised?

As a personal trainer and dietitian, people often assume my workout routine is some elaborate, intense masterpiece.

Truth is…it’s not.

✅ 3 days a week of intentional lifting - pre programmed and purposeful
✅ Everything else is bonus.
✅ If I’m tired, I sleep.
✅ If I crave movement, I add some gentle cardio.
✅ If I crave fun, I switch it up or try something new.

I’m all about efficient exercise - quality over quantity.

When I’m lifting:
🔹 No guesswork.
🔹 Phone on airplane mode.
🔹 Fully unplugged (which, let’s be honest, is hard!).

Movement should enhance your life, not run it!

Curious what your routine actually needs? Or how to simplify it? Reach out for personalized programming and virtual training! 👇