Katie Hake - Health & Fitness

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Katie Hake - Health & Fitness

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15/07/2025

'food freedom' can feel fluffy but what does it actually mean?? and how can it change your life? (4 real tho)

Food Freedom IS:
→ Honoring hunger, fullness, and satisfaction without guilt
→ Choosing foods that support both physical health and mental peace
→ Trusting your body’s cues instead of following rigid external rules
→ Seeing all foods as morally neutral - no “good” or “bad” labels

Food Freedom is NOT:
→ Eating everything in sight with no awareness of how your body feels
→ Ignoring your health or well-being
→ Constantly labeling foods as “bad,” “clean,” or “cheat meals”
→ Just about weight loss or how your body looks

Here’s what food freedom looks like in real life:
✨ Enjoying pizza night without planning a detox tomorrow
✨ Choosing a salad because it sounds good - not because you “should”
✨ Grabbing ice cream with your kids on a whim - and savoring every bite
✨ Feeling calm, not chaotic, around snacks in the pantry

This freedom doesn’t happen overnight. It’s a process of rewiring beliefs, learning to trust your body, and letting go of the all-or-nothing mindset.

💡 That’s exactly what we work on inside my Reboot Bootcamp (RBBC) - helping humans break free from diet rules, reconnect with their bodies, and finally feel confident around food again.

Because food freedom isn’t just about food, it’s about living your life fully.

👉 Curious if RBBC is right for you? DM me “FREEDOM” and let’s chat!

20/05/2025

If tracking macros was supposed to give you food freedom…
Why do you feel more obsessed with food than ever?

I hear this all the time from clients:
➡️ “I can’t eat it unless I can log it.”
➡️ “I hit my numbers but I’m still hungry.”
➡️ “I’m spending more time thinking about food than ever before.”

Macro tracking can be a helpful awareness tool — but when it becomes a rulebook instead of a guide, it can quickly turn into just another diet in disguise.

You deserve to feel confident in your choices without the mental math. 🧠✖️

✨ First step? Move away from the numbers and toward nourishment.
Start with my free Meal Planning Template to make food feel simple again — link’s in the bio!

08/05/2025

“Intuitive eating isn’t working for me.”
If you’ve thought that, you’re not alone — and it doesn’t mean you’re doing it wrong or that you’re destined to stay stuck in diet mode forever.

Here’s the thing: Intuitive eating isn’t as simple as “just eat when you’re hungry and stop when you’re full.”

If it were, most of us wouldn’t have spent decades tangled in food guilt, body pressure, and diet rules that make trusting our hunger feel impossible.

Swipe through for 5 common reasons intuitive eating might not be clicking for you yet — and know this:
You don’t need to be perfect. You just need support, practice, and permission to unlearn the old rules.

✨ If you're navigating this journey and want a guide who's been there — let's chat.
Book a free strategy call through the link in bio 💬

06/05/2025

But it sure can FEEL like an addiction

Do you ever feel like you’re addicted to sugar?
Like you know you’re not supposed to want it… but the cravings just won’t quit?

You’re not alone — and more importantly, you’re not broken.

It can feel like an addiction. But the science doesn’t support sugar as an addictive substance the way we think of drugs or alcohol.
What we do know is that:
🍭 Restriction and deprivation increase obsession with food
😩 Emotional stress and fatigue often drive sugar-seeking behavior
🧠 Our brains are wired to seek pleasure and energy — and sugar delivers both
🥺 Guilt and shame only make the cycle harder to break

If you feel out of control around sweets, the answer isn’t more willpower or cutting sugar out entirely.
The answer is curiosity over control. Compassion over criticism. And learning to reconnect with your body’s cues — instead of battling them.

This is the work we do inside my coaching.

✨ If you're ready to stop feeling stuck and start feeling safe around food again, I’d love to connect.
Book a free strategy call through the link in bio 💬

01/05/2025

Who else loves a fresh month?! Let’s set goals for May 1st!

There’s just something about the 1st of May that feels like a new beginning. It’s actually starting to feel like Spring, schools are starting to wind down, and there’s momentum in the air for change.

But here’s the thing: wishing for change isn’t enough. You’ve got to get specific.

Set goals that are SMART — Specific, Measurable, Achievable, Relevant, and Time-bound — so you actually follow through and feel proud of yourself by May 31st.

Here are a few examples of goals you could set:

🌿 Walk 20 minutes a day, 5 days a week (movement you can actually stick to! - join my 5-day walking challenge link in bio for a boost!)

🥗 Eat 1 balanced meal per day that includes protein, fiber, and healthy fat — no perfection, just intention.

💧 Drink at least 60 oz of water daily (yes, coffee still counts as a joy, but your body loves water!)

🧠 Journal for 5 minutes, 3 times a week to clear mental clutter and reconnect to your goals.

📅 Plan your meals or grocery list every Sunday to save time and lower stress during your week.

The goal isn’t “all or nothing” — it’s small, steady shifts that stack up.

Ready to set your May goals? Drop one below 👇 or DM me and I’ll cheer you on!

Let’s make this month count. 🌸✨link in bio for 5-day walking challenge

30/04/2025

Let’s talk about it — the fear of weight gain.

It’s not just about the scale.
It’s about the stories diet culture taught you:
⚡ That smaller = better.
⚡ That your worth is tied to your weight.
⚡ That your body is only lovable if it looks a certain way.

But here’s the truth:
Your body is allowed to change.
Your health is about so much more than a number.
And your peace is worth more than lifelong food obsession.

👉 3 ways to start overcoming the fear of weight gain:

1️⃣ Get curious, not critical.
Your body is always doing its best to keep you alive, safe, and functioning — it’s not the enemy.

2️⃣ Shift your measure of success.
Focus on how you feel, how you move, how you live — not just how you look.

3️⃣ Surround yourself with new beliefs.
The people, accounts, and spaces you follow shape your mindset. Choose ones that teach you food freedom, body respect, and health without obsession.

You are worthy at every size.
You are more than your weight.
And you are allowed to live fully — no matter what the scale says.

💬 Been there? Drop a ❤️ if you’ve felt this fear — you’re not alone. and check out this week's episode of for more

22/04/2025

Yes, this is coming from a dietitian 👋

Studie show that greater practice of intuitive eating is associated with lower body image concern across the weight spectrum - meaning it is POSSIBLE to improve your body image NOW regardless of your size.

I see this all the time in practice - people think when I'm smaller THEN I'll be happier, THEN I'll be successful, THEN I will feel better about myself and that's just not true.

Why wait? Life is just too short. Send me a dm to get started and see if intuitive eating is right for you.

24/03/2025

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

20/12/2024

If weight loss programs + diets went through the same scrutiny that medications did, they would NEVER be prescribed. 🙅‍♀️ 💊

Yet I have weekly discussions with clients about different diets or “lifestyle programs” they have been told to go on.

DIETS 👏DONT👏WORK👏

Many don’t consider the long-term damage that is done from even just 6 months-1 year of dieting.

If you want to become your healthiest self, we must start at the ROOT cause, and trust me, it’s about so much more than the scale 🔥💕

The good news? You DO NOT have to diet in order to be healthy or feel your best self.

I’m curious - what damage has dieting done for you?? Comment below then SHARE this post and tag

20/02/2023

Let’s kick Monday off on the right foot!

What on this list is sucking your energy today??

Leave a comment below on what your favorite self-care tip is to recharge your battery 👇

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