Crying Burns Calories

247 - Black Friday vs Health and Wellness: What’s worth it and What’s NOT Nov 22, 2024

In this episode, I’m breaking down how to shop smart this season: what to look for in fitness equipment, supplements, or wellness gadgets, and which ‘too good to be true’ deals to avoid. We are about to make SURE this Black Friday one that truly supports your health (and wealth) goals- It’s easy to get caught up in the hype of flashy deals and endless weeks of Black Friday discounts. But how do you make sure you’re actually investing in your health and wellness—not just wasting money on trends you’ll never use? I’ll help you navigate this and make sure you are investing long term in your health, wealth and life!
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246 - How to decrease inflammation in your body, increase energy and feel better every day Nov 15, 2024

In today's podcast episode we dive into inflammation and why an anti-inflammatory diet might not be the answer to long term inflammation in your body. We take a look at the root causes of inflammation, talk about the difference of chronic inflammation and the "puffy" look from hormones and what you can do with nutrition, lifestyle and movement to support a body that feels good again. You deserve to feel happy and healthy so lets dive in...
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245 - Nervous System Hacks for Busy High Performers Nov 08, 2024

This episode is for the people that KNOW they should focus more on their nervous system, but 30 minute meditations and journaling your feelings are not your jam (helloooo its me!). Our mental and emotional health is directly related to our physical health and also to the overall success in our life. Our ability to manage stress, anxiety, relationship... all of it. But the amazing thing about our nervous system is it doesn't require woo woo retreats or hours of work to regulate- so lets talk about the things you can do in UNDER 5 minutes, to get things to shift.

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244 - Our Fertility Journey, Navigating Two Losses and Finally Getting Answers PLUS our next steps! Nov 01, 2024

On today's episode, I open up for the first time about navigating two losses in our first year of marriage. How we navigated it together, what it's like having your first miscarriage treated like the common cold at your doctors office- and the answers we JUST GOT as to why this is happening and what our next steps will be. I know that this episode won't be for everyone and I know and respect that everyone handles loss differently and however you handle it for you, I sit with you in that space and honor that. I just want this episode to be an honest conversation around my experience, conversations with women, and how I'm staying hopeful through the hard times.

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243 - The rise of GLP-1's: Lets talk science, health and scams to look out for Oct 25, 2024

In todays episode we dive into the rise of GLP-1s or what you might know as Ozempic. Since virality can most of the time bend science and facts and because the supplement industry is completely unregulated- I decided to do a 15 minute episode telling you EVERYTHING you need to know about GLP-1's. From why they work, who they are for, the problems we are seeing with this viral drug, and also the supplement scams that are going around right now that you need to look out for! Lets dive in...

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242 - I lost 20 pounds without tracking a single macro- Here's exactly what I did. Oct 11, 2024

On today's episode I am spilling all the tea on losing 20 pounds this past year. If I'm being completely honest, the goal wasn't weight loss- but instead supporting my hormones and metabolism as I shift into my late 30s. I didn't diet, track, do excessive cardio or anything crazy- I made simple shifts that felt a lot more intentional in my life. And the results, have been the best and the easiest that I have ever seen. Excited for you to dive in...

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Episode on Creatine
My Favorite Creatine

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241 - Strength Training vs Pilates PLUS what is actually worth spending your money on in the fitness industry. Oct 04, 2024

In today's episode, we dive into being overwhelmed with options in the health and fitness industry. And along with those options, comes a lot of opinions on the BEST route to take for our body- which leaves us confused and being pulled in a million different directions and one too many memberships. So I break down THE BIGGEST debate on social right now (strength training vs Pilates- which is best for you) and also talk about what memberships are worth it, what ones aren't and why we should be using YouTube as a the biggest FREE resource.

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Fav yoga on Youtube!

Fav Pilates on Youtube

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240 - Dropping the opinions of other people, standing in your power and getting REAL honest about what has really been holding you back. Sep 27, 2024

I hope you are ready for todays episode, because its a pep talk mixed with some REAL perspective on why the opinions of other people are the LEAST important thing in the big picture- and why that might not actually be what's holding you back at all. Because you know what's 10x more important that what other people think of you- its what do you think of you? And thats a conversation that's worth diving to- PLUS how to take action in build bigger beliefs and confidence in your business and life.

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239 - My exclusive 4 C's method to building a six figure personal brand and BEYOND Sep 20, 2024

Let me just say that I am so excited for you to listen to this episode. If you are an entrepreneur, this is a non-negotiable episode to listen to, because it is about to shift your business, your brand and your messaging forever (and beyond!). Up until now, I have only given this method to my close proximity 1:1 clients and I am giving this to you for FREE! Buckle up because its about to get so good- and make sure you stay till the end if you want the REAL exclusive deets of what's happening.
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238 - Birthday Reflections, acupuncture and why I'm letting go of "celebrity coaches" on IG Sep 13, 2024

This weeks episode, I have a real conversation with you on turning 38 and learning to let go of what I thought my life would look like right now. We also chat about what my biggest focus is for this year, trying acupuncture for the first time and getting 18 needles in me (lol) and why I am dropping the ego on Instagram and having a feed of less celebrity style coaches. Think of this episode as a LOT of realness and a breath of fresh air. I'm happy we are here so let's dive in...

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237 - Are your "big visions" actually holding you back + my simple rule for consistent action. Aug 30, 2024

This isn't going to be you typical snooze alert podcast on goal setting because you KNOW me better than that. On this episode, were gonna talk about why those big goals actually have you in a chokehold of taking any action at all and how you can really start to move the needle forward. We also chat about the MOST simple and easy rule in my world, that will literally change the way you take action forever. 1>0 - seems obvious right? But I promise you that it's not.

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236 - Creatine: The benefits, the science and why women should be taking it daily Aug 16, 2024

It's time to do an episode on one of the most highly researched supplements on the market and one of the most controversial with women. If you are anything like me, you were told for so many years to stay away from creatine because it will bulk you up or make you put on weight- and that couldn't be further from the truth. Creatine has incredible benefits to help you increase lean muscle, increase performance and increase cognitive function in the brain. Rarely do I give general advice on supplements but creatine is one that I think most women should be taking! Lets talk about it...
Here is my favorite Creatine that is NSF Certified

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235 - (Guest) Making social media fun AND profitable with Shelby Clement Aug 09, 2024

On today's episode, I brought on the one and only Shelby Clement to talk about social media, the algorithm and how to show up online in a way that feels good to YOU. Creating content can be stressful, if we let it- or it can be really fun and really damn profitable. Shelby is going to get you out of your content funk, teach you exactly what she teaches her clients and also have a really relatable human conversation around having a positive relationship with social media.

About Shelby:

Shelby Clement, founder of Shelby Clement Marketing (SCM), brings her expertise from social media marketing (SMM) to the Damn Good Marketing podcast. A Louisiana native with degrees in marketing and business, Shelby is a passionate advocate for helping small businesses thrive online, and her go-getter attitude is what truly sets her apart! In her podcast, event hosting, and Damn Good Marketing Membership, she shares insights on navigating the social media landscape with ease, emphasizing the importance of taking breaks and avoiding burnout. Tune in for actionable tips, motivational energy, and a fresh perspective on achieving your marketing goals. Let’s make your business shine online!

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234 - Pre and Post Workout Nutrition: What should you eat? Aug 02, 2024

On today's episode we are breaking down what I think is one of the BIGGEST gaps in the health and fitness world for women: fueling your body before and after your workouts. I have seen simple switches from this completely change the game for energy levels, building lean muscle and longevity when it comes to taking care of ourself. Were not just here to look good, we are here to thrive in our bodies inside and out! So what should you eat for your workouts? Let's dive in...

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233 - I'm working out, but not building muscle or losing weight- HERE'S WHY Jul 26, 2024

In todays episode we get into a real life scenario for SO many of the women I work with. We love working out, were putting in the reps (literally!), we've tried to cut out cardio, do more strength, add in Pilates and every other things social media tells us- BUT, our body just isn't responding the way that we want it to. I'm going to tell you the TOP 3 reasons why I see this happening and what you can do to shift it. I know you will find yourself in this episode and I can't wait for you to listen and be like YES, thats me! We love an educated community.

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232 - Are you mistaking convenience for comfortability? Plus a REAL conversation on holding ourselves back. Jul 19, 2024

On todays episode we have a conversation that we have been having in my world. What is convenient and is actually adding to our life by simplifying it- AND what we are slapping the mask of convenience on that is actually comfortability and is holding us back from the life, health, business or relationships that we want. We chat about simple ways to see which is showing up most in our life and how to shift it, in order to step into simplicity that brings RESULTS!

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231 - 3 phases to healing your metabolism and having results served up like hot cakes! Jul 12, 2024

Today's episode felt so surreal to record- not only is it insanely valuable info and the phase method that I have never talked about before, but it was the close of a chapter on my story that you have been following for the last 2.5 years. I walk you through what I did and also what you need to do in order to get truly dreamy results with your health (inside and out!)- were talking tangibles, specifics and what a realistic timeline looks like to get there.
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230 - (Girl Talk): Obsession with wellness, owning who you are, twerking and THC w/ Angie Lee Jul 05, 2024

On today's episode, I brought on one of my favorite humans for a girl talk episode Angie Lee. We had THE BEST conversation about owning who you are in the online space, how our once obsession with wellness had showed up in our mid 30s, how twerking ACTUALLY helped us heal and breaking the stigma around THC. Not only do I know you will LOVE this episode, but I think you will find yourself in so many of the things we say.
Angie Lee: Podcaster, Hypegirl, Comedian, Speaker, Founder & OG BabyGrandma. KEEPING IT WEIRD SINCE 1990!
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229 - The TOP 5 Supplement Scams on Social Media Jun 28, 2024

Today's episode I am holding nothing back as I tell you the top 5 supplement scams that you are probably falling prey to on social media right now. In fact, most of you may have them sitting in your cupboard and THAT'S OKAY! I'm not here to shame anyone or any company- just here to educate you and empower you to make the best decision for your health and your bank account. Marketing can be WILD, so lets dive in...

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228 - How to get your body to have a healthy cortisol response and why we should STOP fearing it Jun 21, 2024

Today's episode we are diving into a WILDLY different take on cortisol. In a world where we are consistently told about the negative impacts of this hormone, the puffy face side effects and what supplements we should be taking to lower it- I want to educate you on why cortisol is actually necessary for our body, energy levels, building lean muscle, increasing our metabolic and for most of the physiological response we want our body to be having. It's not about it being a bad thing, it's learning how to create positive responses to necessary cortisol spikes. I KNOW you are going to LOVE this one!
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227 - How to go from a state of freeze to a state of FUN- and accomplish more! Jun 14, 2024

On today's episode we get REAL talking about how the idea of change can feel so paralyzing sometimes, to the point where it can have the opposite effect. This episode is a reminder for you (and me!) that the biggest breakthroughs in our life will not happen in front of a phone, tv, or crying in a blanket on the couch (even though this is sometimes necessary!). The clarity and confidence we are usually craving happens when we play, when we have fun and when we can LIVE!

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226 - I tried the 30/30/30 and I loved it. Why this is one trend, I would recommend. Jun 07, 2024

The 30/30/30 protocol is the new fitness trend making its way around social media and initially, I eye rolled at it, before I decided to look into the science behind it. Unlike most trends, it is rooted in science vs an influencers opinion AND the best part is there is no obsession with having to do it every single day! Imagine that, a trend that actually helps us build a better health instead of takes away from it. Excited to hear what YOU think of it.

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225 - Navigating Change, Re-alignment and Turning Failure into Purpose May 31, 2024

In todays episode, we get back to the root of why so many of you fell in love with it in the first place. REAL conversations about navigating seasons that don't feel so comfy and cozy. Let's talk about what to do when you are craving change in your life but also navigating the scary feelings that come with your life looking different or the possibility of failure and how to break past that to really live a life that you love.

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224 - I tried a REALLY popular boutique fitness class and here is why I won’t be going back May 24, 2024

On todays episode we dive into a recent experience I had when I traveled to AZ. I was SO excited to finally try out a class I see all over social media and left feeling more defeated than when I came. So yes, I want to tell the story but I also want this episode to be an apology for toxic fitness culture and an encouragement to continually pour in to creating positive experiences in your health, even if you have been jaded by one’s like this. Sincerely a personal trainer that cares SO MUCH. Let’s dive in…

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223 - (Girl Talk): Aging as a millennial, shaving and what I REALLY think about menstrual cups May 17, 2024

On this podcasts FIRST ever girl talk episode, we are diving into some topics that we can all relate to. Why millennials are aging SO much slower than other generations, shaving and how I just got influenced to buy an at home laser hair removal device (lol) and how I really feel about menstrual cups. Honestly this is just a real conversation to let you know that all the things you are navigating and wondering "is anyone else dealing with this too"- that the answer is YES and were going to talk about it.

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222 - Breaking Patterns, Setting Boundaries and Advocating for Your Emotional Health May 14, 2024

This is the first episode I open up about my miscarriage (TW) and navigating the emotions that came with Mothers Day this year- while we have a real conversation around advocating for your emotional health, I promise you this episode isn't as heavy as it sounds. The last 3 years I have spent so much time learning how to break patterns, set better boundaries for myself and be able to move through a lot of emotions that the old me would have kept recycling- and I want to teach you how in this episode. I think you're going to really resonate with this...

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221 - Are protein bars good for you? PLUS how to pick the BEST ones for your body! May 10, 2024

Holding strong to this weeks topic of protein- lets talk about protein bars and supplements. Are they good for you? How many should you be eating? How do I pick out the best one for my goals? And all the sneaky marketing tactics to look for! A simple episode but a necessary one- so you can confidently walk into the health section of your grocery store and know EXACTLY what to look for!
My FAVE protein bars:

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220 - Does Protein Burn Fat: Myth or Fact? May 07, 2024

In todays episode we dive right into this VIRAL topic around protein being a fat burning food. Let's talk about the context behind this, why protein can help support fat burning in your body, how it can increase your metabolic rate and what science says around protein (in itself) being able to burn fat. PLUS, I give you the all the deets into making sure you're re eating enough of it every day!

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219 - How I built a six figure business without a website, landing page or logo. May 03, 2024

Today's episode I am breaking out the receipts on how I built my first six figure business without a website, landing page or logo. People think I'm crazy when I say this, but I think I'm crazy smart at knowing what it takes to build a business foundation that will continue to be successful year after year. I tell you all the details on investments I made, what my concept was, and EXACTLY how I would do it over again in 2024- steal my strategy and use it for your business. Lets dive in...
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218 - Building EPIC Personal Branding and a Dreamy Product Suite Apr 26, 2024

Where my business girls at that are wanting to step into their "stand out from the crowd and triple my revenue SZN"- because this episode is for YOU! We dive into the exact strategy and reasoning on integrating your personal brand into your product offerings and how to you can create an experience that resonates with your audience, fosters loyalty, and drives MASSIVE business growth. So excited for you to listen, so lets dive right in...
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217 - How to get unstuck with content creation and turn up the heat with your audience Apr 23, 2024

On todays episode we have a spicy convo about content creation and how to go from stuck in the muck to massive momentum with your content creation and business. This isn’t your typical strategy podcast and these are the exact conversations I have with my all access 1-1 business clients. Letting you in on the juice, so let’s dive in…
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216 - Cardio isn't ruining your hormones and here's why... Apr 19, 2024

Coming in hot with an unpopular opinion here and willing to say that I have been wrong in the past about the advice I have given on cardio. But since I am always willing to evolve and grow and bring you with me- we get to learn together. Cardio in itself, actually isn't impacting our hormones that much- so lets talk about why and how we can stop demonizing it and start adding it back, in a way that support our health, hormones and life!
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215 - (HYPE) 10 minutes to LEVEL UP your belief system Apr 16, 2024

I could not record another single education, growth and anything episode without talking about something that I think is WILDLY undervalued in any aspect of our life that we want change. And that is changing our belief system and rewriting the story that is creating the current outcome that we have in our lives. You can take all the action and check all the lists off, but if you do not work on developing a new belief in yourself, you will always come back to the baseline of your current imposter syndrome or limiting beliefs. So lets dive in....
Here are your songs for the first part of the journaling- find what one fits your vibe the best!

https://open.spotify.com/track/0prNGof3XqfTvNDxHonvdK?si=07c899ff58cd4519

https://open.spotify.com/track/1x80xTzSL7pok3M5JC3oJz?si=89af4bf188a24e1d

https://open.spotify.com/track/4pjNeKzXQcoYRdNDgdrwyR?si=1f50f20d91e24ec4

And here are your songs for the second (HYPE YOURSELF UP) part

https://open.spotify.com/track/6Ylc8ng5qN4XJzHaDlIh9a?si=b70b19a9cb6444cc

https://open.spotify.com/track/5EKiBMhzRLALeGDPdoAKkQ?si=f17a66b178424e67

or if you like a little hip hop hype like me lol then these...

https://open.spotify.com/track/5v4GgrXPMghOnBBLmveLac?si=609baf9ae7b44f17

https://open.spotify.com/track/3jagJCUbdqhDSPuxP8cAqF?si=72645f85f5234ed7

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214 - Is cortisol or calories causing the weight gain? Apr 12, 2024

On todays episode we talk all about why your body might not be losing the weight, even if you feel like you are in a calorie deficit- There is an answer for this and it’s not just to “eat less calories”. Let’s talk about why this has happened and what you can do to help support your body.

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213 - How to be the BEST support for women working through trauma... Apr 09, 2024

One of the best things that come out of one of the hardest weeks of my life, was learning how to better support the women around me that might be going through the same thing. Unfortunately I don't think most of us know the right responses, so we end up trauma dumping in order to relate or make them feel like they are seen and heard- and this can be more hurtful than helpful. So lets talk about the MOST helpful things you can do and ways you can support the women around you when they are working through a hard season in life.

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212 - Part 2: Simple and Stress Free Switches to a Toxin-Free Lifestyle Apr 05, 2024

Part TWO is here! On todays episode, I take you a step further in your journey for simple, stress free and easy ways you can start get less toxins and chemicals in your everyday life. We dive deeper into what happens in our body when these are present everyday and tell you the EXACT things I use in my daily routines to maintain a low-tox life. Were talking skin care, cleaning products, body care, feminine care- all of it. It took me about 2 years to find the products and process that was right for me, and now I get to fast track it for you! Let's dive in...

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211 - Rewiring your nervous system for slow instead of GO + living a more productive life! Apr 02, 2024

Taking a week off of work has been eye opening for me in how much my nervous system doesn't feel safe in a season of slow- and actually feels safer and less anxious when I'm go go go. So lets navigate where that comes from and what I am doing to start changing it in my life and also in the lives of my clients. Because lets be honest- hustling 24/7 might feel productive but if its impacting your personal life, health, nervous system and ability to truly take time off, its the least productive thing. If you are someone who lives to check things off a to-do list, THIS podcast is for you.

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210 - Part 1: Simple and Stress Free Switches to a Toxin-Free Lifestyle Mar 22, 2024

If you are anything like me, switching all my cleaning products, skincare, body products, laundry detergent, cookware and EVERYTHING under the sun felt SO overwhelming when I started to learn about the chemicals and toxins in my life. So on todays episode, I want to take you on that journey and offer you simple, stress free and easy ways you can start to do this today in your life. Stay tuned for next weeks episode where I dive a little deep and tell you the EXACT things I use in my daily routines to maintain a low-tox life.

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209 - Cardio Zones: What they mean and will they get you more results? Mar 19, 2024

Since zone 2 and zone 5 cardio are trending on social media, today we are diving into Cardio Zones, What are they, how do you find your own personal zones and how do you know if all of this is right for your season of life? I am going to keep this short and simple and I promise I won't suck the joy out of this movement for you. Now that we are done demonizing cardio and preaching fear {Hi, I'm Katy and I am guilty of this in the past}, we are going to talk about it, how it can add to your strength training and how to add it in while maintaining a healthy metabolism.

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208 - (GUEST)- Taking back your health after auto-immune disease, the gut-brain connection and lifestyle changes that are more powerful than supplements with Geta Barbu Mar 15, 2024

On today's episode we dive into a different kind of episode on gut health- one that is specific to chronic illness and helping you navigate, advocate and reverse chronic illness symptoms. Gut health practitioner Geta Barbu and I dive into SUCH a good convo around why chronic illness is on the rise, why supplements are pushed so hard on us and how to be proactive with chronic illness symptoms to take back control of your health and happiness.
About our Guest:
After being born malnourished & then finding out about my severe liver dysfunction at 18 I had gone through the Western medicine realm full of nothing my unanswered questions. Frustrated with continuing to struggle with the challenges of with chronic symptoms, yet all my labs always came back normal, I saw a gap in support and self advocacy in the chronic illness world. I began to seek alternative answers and with that, found my passion for Gut and Neuro development that I studied at Wayne State University.
I have dedicated now the past 14 years to educating myself on how to heal my body through the gut brain connection + conscious nutrition habits. Now I help families gain self advocacy and live a higher quality of life so the generational illness come to stop.
Instagram: @getas.digest

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207 - Unsubscribe from toxic health conversation and start taking action on feeling better TODAY, than you did in your 20s Mar 12, 2024

On todays episode, we explore unsubscribing from the conversation that our health goes down hill after 30 and start taking simple action on feeling out best in our 30s, 40s and beyond! It's so easy to create our own life experience and path based on what we have always been taught, but what if WE could change the conversation for our health and the people around us.

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206 - (HYPE) Dealing with different level of Imposter Syndrome PLUS developing new beliefs in yourself. Mar 05, 2024

On todays episode we get right to the juice on imposter syndrome and why it feels like it will never go away (hint: IT DOESN'T!). Which means this requires us to develop stronger beliefs in who we are to navigate it, when it rears its ugly head. Beliefs + Action is the secret sauce to being able to break through the limiting beliefs in your health, wealth, relationships and more- lets dive in...

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205 - Building confidence, overcoming doubt and embracing your self worth so you can embrace your life w/ Jess Clerke Mar 01, 2024

In today's episode we have deep dive convo into confidence, the internal AND external things in our life that create it and how we can build a self worth and confidence that is unshakeable. Because life is going to life, but we get to choose- and luckily we have an extra special guest on today's podcast teaching you how to choose you and own who you are, even if that looks different than everyone else.
Bio:
Jess is a Confidence Coach and the host of Self(ish) Confidence Podcast. She has a passion to encourage women to speak their truth and live a truly aligned life, even if it's unconventional. Through her own self-discovery journey with her 'Year of Confidence', she was able to find her confidence after a difficult season and learned how to speak her truth despite societal pressures. She’s here to help you do the same!
website: www.Jessclerke.com

podcast: Self(ish) Confidence

IG: @jess.clerke

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204 - The power in standing and what it can do for your health (this will blow your mind!) Feb 27, 2024

Todays HYPE episode is a different kind of hype. I'm hype-ing you up, to literally stand more every single day! If you are looking for a little magic in your health journey, know that the magic you are looking for, comes in the simple habits and behaviors your do every day, that end up have a domino effect with your long term results! Movement is medicine, but so it standing...lets dive in!

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203 - Taking care of your health through really BUSY seasons + what to focus on when there isn't time to do it all. Feb 23, 2024

Sometimes our health can feel SO overwhelming. We're trying to get enough protein, take the steps, do the strength training, keep up with supplements and circadian rhythm WHILE wearing ALL the other hats in our lives. PHEW! So let's break all of that down and have a REAL conversation on taking care of our health and being able to show up as our best self through the ups and downs.

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202 - (HYPE) How to slow down the masculine "get shit done" energy and redefine what success means. Feb 21, 2024

If you are someone who taps into your masculine, let’s accomplish everything, hustle mindset super easy and sometimes has a hard time turning it off- this episode is for you! It’s not always a bad thing, but when it’s in full force, it can definitely work against us. Here is the best reframe and one I have been personally using lately when I’m in “go mode”- to just help me feel more balanced and present.

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201 - Unpopular business advice that will shift everything + how to stand out on social media. Feb 13, 2024

Todays episode is a little spicy, but if somebody were to ask me the number one piece of advice on growing and scaling a successful online business- this would be it! Why I think you should be doing the opposite of the trends and why doing that will create MORE innovation and growth that you could possibly imagine. This is your 10 minute hype to breathe belief into you, to be different and do things different. Let's dive in...
Ready to join my Start to Six Figures Mini-Mind?! Join the waitlist here!

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200 - (Guest) Beating Burnout and no longer letting "busy" be your identity. Feb 09, 2024

On today's GUEST episode, I bring on burnout expert Ellyn Schinke to do a deep dive into burnout, the different kinds of burnout and signs that you might be there. We talk about how you can create a lifestyle that keeps you inspired and fulfilled instead of busy and lacking and why habits aren't just endless to do lists that we check off for our whole lives. OF COURSE we all want to be productive and successful, but what if that was found less in doing all the things and more in doing the things that filled us up. I know you are going to LOVE this episode...
Bio: I'm a former research scientist turned the #1 burnout and stress management coach on Google and creator of the Burnout-Proof Members Club and the Burnout-Proof Business Signature Course. I help ambitious solopreneurs, side hustlers, and more work less, live more, heal from their hustle, and burnout-proof their businesses and their life. My work supports hundreds of Enneagram type 3 women every year and has been featured in Fast Company and on stage with LinkedIn.
Links:

Website: Click here
Podcast: Click here
Instagram: Click here

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199 - (HYPE) A reminder with health taking care of the person you love most. Feb 06, 2024

Today's Tuesday HYPE is to reminder to you be your biggest hype girl and not just the rah rah kind of hype- like this full body belief in taking care of you from the inside out and truly creating the health and life that you want. As high performing and on the go women, we are so quick to put ourselves last, but if you could switch bodies with the person you loved the most- How would you take care of their mind and body for one year? Now do that for you.

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198 - Why healthy fats are essential for hormones and energy + why you should be eating more! Feb 02, 2024

On today's episode we talk about what might be becoming my favorite macronutrient (even though I love them all). Over the last two years, I have made adding in more protein and healthy dietary fats a priority in my diet and the change I have seen in my hormones, health and even my weight is nothing short of amazing. BUT, don't just take it from my experience- we also talk facts, science, good fats and bad fats and how to know the difference!
Sign Up for MASTER YOUR METABOLISM!

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197 - Is choosing comfort aging you faster? Jan 30, 2024

Todays episode will either ruffle some feathers or light a fire under you- but we have a pretty real conversation around how choosing comfort in our daily lives can lead to your body and mind aging faster than you want it. Forget retinol baby- if you want to stay young, its time to choose getting uncomfortable, unsubscribing to society's conversation around again and break through boundaries of what we believe is possible!

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196 - Protein Revolution: How much do you really need, quality vs quantity and how to get optimal absorption to feel like an everyday athlete . Jan 26, 2024

In this episode, I dive into the industry's TOP secrets with protein (that so many supplement companies don't want you to know). I teach you how to set your protein numbers, easy ways to hit them and also how to get optimal absorption for optimal results. It's safe to say that protein is a superfood- and I think the reason might surprise you. If you want high level health and you want an episode to help you feel like an athlete every day- THIS is for you!
Are you a high performing woman who wants to change your health from the inside out? Join the waitlist for Master Your Metabolism here!

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195 - (HYPE) Releasing control and a simple mindset shift in tough seasons Jan 23, 2024

In todays episode we are chatting about navigating the unexpected curveballs that life throws at you. I open up about challenges I have been working through the last few weeks and how my 2024 has looked nothing like my vision board and Q1 plan that I had created (funny how that works). But what I really want is this episode to be a reminder for you and for me, that nothing has ever happened in our lives that we didn't get through and come out on the other side of and even though we may not be able to see the vision now, eventually we will.

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194 - (GUEST) Life after divorce, navigating judgement and stepping into seasons in life that you have no control over. Jan 19, 2024

Beyond excited for our convo today with Sarah Ordo, who walks us through a season of rediscovery in her life in REAL time and how she is handling a season of unknown. We talk about going through divorce, finding who you are on the other side of that, sobriety, how she handles all these shifts WHILE being a single mom- and truly gives us the inspiration and advice we all need to just keep going and know that it will always work out.
Connect with our guest here...

https://www.instagram.com/24luxe_sarah/

https://www.instagram.com/24luxebeautybar/

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193 - I started eating meat again, here's why... Jan 16, 2024

After 7 years of not eating ANY meat, I went back to eating meat again. To be honest, I've dreaded recording this episode because I know there are so many different opinions on this topic- BUT, I think we can all agree on one thing. That our bodies are all different and ever evolving and what works for someone else, wont work for you and what worked for you at one point in your life might also not work for you now. I have noticed drastic changes in my health in the last 3 months, and I think its important to talk about...

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192 - Unsubscribe From Negativity and Reprogram Your Belief Jan 12, 2024

I hope you are ready for todays episode because we get REAL about unsubscribing from negativity in our life- and we also dive deep into where most of that negativity is coming from (hint hint, it's you!). We deserve to live a life where belief in ourselves will always be a more powerful voice in our head than the negativity that holds us back. In this episode, I teach you exactly how I reprogrammed this and how you can too!
Join the Master Your Metabolism Waitlist HERE!

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191 - (HYPE) Are you willing to be a beginner in order to be an expert? Jan 09, 2024

In today's episode we are chatting all about why the phases that scare us most, are actually THE MOST valuable part of being successful at anything. Whether its learning our body at a different season of life, starting a business or pivoting to something completely different- we have to give ourselves the chance to build a foundation, to fall forward, to find out what we don't want so we can find out what we LOVE! And I think you are going to love this reframe on why you should lean into this season and be super excited about it...

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190 - How digital products and content creation can make you multiple six figures and create freedom in your life. Jan 05, 2024

It's Passive Income SZN babyyy and no, I promise you this isn't one of those get rich quick scams because you know I'm not about that on this podcast. Instead, this is about the NEW way to do business online- where you create massive impact, help people with your expertise, make more money than you ever imagined and do it all without burnout. And I brought on a DREAM TEAM duo on todays episode to talk with you about the ins, the outs and the simplicity of digital products and content creation! Brooke and Grace are a wealth of information and they really just pour into on this podcast and give you the deets you need, to call your shot!
The application for the Bloom Online Mastermind is now open and closes on January 15 at 5PM (MST). To learn more about this transformative container, please visit our website, www.bloomonlinemastermind.com.
Grace Perry Bio:

Grace is a multi-passionate entrepreneur, content creator, award-winning filmmaker, actress, model and travel blogger. Grace believes that her true purpose lies in empowering female entrepreneurs to utilize visual storytelling to live extraordinary lives.
Grace set out on a mission to establish a distinctive and innovative creative digital marketing agency, Grace Perry Productions. Among the array of services she offers, her agency is known for its impactful business coaching, video production, photography, and social media management services. Originally from New England, Grace is a Boston sports fan and lover of the ocean. Her guilty pleasure is to purchase flights and experiences she is forever grateful for.
Brooke Berndt Bio:

Brooke is a multi-passionate entrepreneur and business coach who loves to help women thrive in business. Brooke is a former restaurant owner who now loves helping women step into their purpose through business. Brooke is a social selling six figure earner, a franchise owner, a co-owner of a metal art business that supports veterans, a mama and a business coach.
Also a fertility advocate who ministers to women facing fertility challenges. Brooke puts her faith and family first and believes the hustle is dead and manifesting business goals is better than the hustle and grind.

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189 - Why focusing on evolution is 10x more powerful than setting resolutions. Dec 29, 2023

As we close out this year, I'm going to have a different perspective on resolutions than most. I gave up setting resolutions 2 years ago and it has been the best thing I have done- it's also no coincidence that I have seen the most growth in my life in those two years. Resolutions are time sensitive and breed the all or nothing mindset- while evolution focus on where we have been, where we are going and who we have to become in the process. I KNOW you will be obsessed with this perspective and I can't wait to evolve with you in 2024!

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188 - My favorite ways to shift my nervous system when I'm feeling stressed and anxious Dec 26, 2023

This episode is like taking a deep breath for your nervous system! And I recorded this because so much of the advice that I was given for nervous system work, seemed like giant tasks that would only tax me more when I was already running on fumes. We need simple, tangible things that we can do every day to be able to let our body live in a more cruise control state and I promise you I have just the magic that will get you there and move those stuck emotions out of your body too! Let me know what you think!

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187 - Live results of my GI Map + why understanding your gut IS the foundation to your hormone health, metabolism and even fertility! Dec 22, 2023

On Todays episode, I bring back on functional nutritionist Brooke Rozmenoski to read me my test results LIVE. You get the reactions, questions and exactly the breakdown of what is happening in my gut and the things I need to implement to shift it. Brooke and I also have an amazing chat about your gut health when it comes to fertility (did you know that YOUR gut microbiome is also your baby's?!)- as well as how deeply it impacts our hormones, metabolism and overall well being! SO many great nuggets on this episode to implement outside of testing too- lets dive in!
Brooke's links:
Instagram: @brookerozzie
Email: hello@brookerozzie.com
Functionally Nourished Membership: https://brooke-rozmenoski.mykajabi.com/functionally-nourished-membership
Code: KATY100 for $100 Off your first month
Functionally Nourished 16 Week Intensive: https://l.bttr.to/vyoDN
Code: KATY200 for $200 Off your intensive when you PIF

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186 - Overcoming the “I could never do that” mindset + navigating the fear that comes with starting anything! Dec 19, 2023

On todays episode we dive into a sneaky pet peeve of mine (with love!) that I hear ALL THE TIME. “Katy, I could never do that”. I’m here to show you why that mindset is handcuffing you to your comfort zone and why leaning into a season of “Im going to figure this out” is the scariest BUT the best thing that will ever happen to you!

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185 - I bought the VIRAL colostrum supplement and here is what happened... Dec 15, 2023

Okay so if you have had a baby or had any friends who have had babies- we know what colostrum is, right? (If not, don't worry because I fill you in!) But there is a supplement that is taking the market and every social media platform by storm right now and its bovine colostrum in powder form. The advertisements make it sound like PURE GOLD- will help your hair grow back, change your skin, heal your gut and bloating, 3x more effective than the flu vaccine at preventing the flu- I mean, it sounds pretty amazing. So instead of just reading research behind it, I decided to try it for myself to get you all the DEETS! Let me know what you think...

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184 - How TWO minutes a day can change your life! Dec 12, 2023

If you have one minute in the morning and one minute at night to spare in your days, this is an episode that you will not want to miss. A few weekends ago I was on a panel at an event and there was a keynote speaker that BLEW MY MIND! I'm going to teach you exactly what she taught us to do every single day in order to reach our goals and live a life that was meant for us. The best part? It only takes two minutes. I've been doing it every day since, I'm obsessed- and I know you will be too!

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183 - Build Lean Muscle vs Bulk Muscle- PLUS does muscle really burn fat? Dec 08, 2023

In todays episode we chat about one of my favorite topics- building muscle baby! But I know for so many of us listening we want to build lean muscle without the bulk- like helloooo we actually want to feel lean! I teach you the two ways you can make sure you are building lean muscle without the unwanted bulk that might come with it. Also, we chat about if muscle can really burn fat on our bodies like social media and google has taught us- or if it's a myth that your girl is going to debunk! Dive in and let me know what you think....
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182 - Let's reframe results, get nerdy with data and stop quitting right before we strike gold! Dec 05, 2023

In todays episode I share with you a win that just recently happened with something that I wanted to give up on just a few months ago because it wasn't happening as quick as I wanted it to. So it got me thinking, how many of us are quitting before we strike GOLD on results. How many of us are getting so caught up in emotion, that were not looking at the data or caring about who we have to become in the process in order to get to where we want to be. I KNOW this is a reframe you are going to love- and can't wait for you to listen!

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181 - Fasted Cardio vs Fed Cardio- What is more effective? Dec 01, 2023

It's easy to get caught up and confused trying to follow all the rules in this industry on cardio. Is it good, is it bad, should it be fasted and what is better for your goals. Before you know it, were barely doing any because its sucked the joy out of trying to give back to our body and questioning if were doing it wrong every step of the way. But I'm here to save the day! On this episode I break down what REALLY matters and if doing cardio fasted or fed makes a difference on muscle, weight loss and ultimately results.

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180 - (Guest) How to make MASSIVE impact with content and sales with Jillian Murphy Nov 27, 2023

In todays episode I bring on the one and only SALES QUEEN Jillian Murphy to talk about entrepreneurship and scaling a business your way and also to dive in to the details on how she has helped hundreds of entrepreneurs scale their business and sell without being salesy. We teach you how to master the art of selling, creating content that converts and our top tips on creating a personal brand withing your business, thats stands out from the crowd. You are one of a kind and we teach you how to bring that to life.
Grab your spot in the SALES + CONTENT LAB- We can't wait to see you in there!

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179 - Beating bloat and setting boundaries! Nov 24, 2023

In this episode we dive into best practices to make this holiday season different! From my best practices to beat the bloat and feel your best physically, to setting simple boundaries to lower stress and thrive mentally. Listening to this episode is easy peasy, but I really want to challenge you to implement these things in your life and FEEL the change.
Also, HAPPY BLACK FRIDAY! 24 hours left to grab these amazing DEALS

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178 - The metabolism hacks you NEED in your life! Nov 21, 2023

So I'm not a huge "HACK" girl because I think most of the time they are gimmicks- BUT what if I told you that there are simple things you could do every day to optimize your metabolize and muscle, that can be as simple as brushing and flossing your teeth or doing your skin care routine! In this episode, I dive into three things that you can do each day that will get you these results. Your health can be easy, if you can be consistent with the simple things- lets do this together...

BLACK FRIDAY DEALS ARE HERE and selling fast! Don't miss out on exclusive packages and pricing you only see once a year!

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177 - Things you shouldn't say to your single friends in their 30's and 40's + A dating story I've never told! (Single Series 3/3) Nov 17, 2023

On todays episode, we have a REAL TALK about the most common things that we (yes, as women!) say to single women their 30s and 40s. Going through my season of single taught me SO much about how to be a better support system during different season in our life and now I'm here to bring this conversation to life! Also, we chat about a WILD date experience I had here in Denver on a BLIND DATE. I think you're gonna love the wrap up to the single series and send it to a friend that needs to hear it too. Lets dive in...

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176 - Do this ONE thing NOW, to create massive success with your 2024 goals. Nov 14, 2023

On today's episode we chat ALL about why the SECRET to reaching your 2024 goals, actually starts with the seeds you are planting over the next 7 weeks. And no, I don't expect you to start crushing tasks going into the holiday season (you know I'm super realistic)- But, I want to tell you the secret and simple sauce to laying a foundation for more success than you ever thought was possible in 2024. REALLY excited for you to listen to this one...
Be the first to hear about exclusive Black Friday deals here!

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175 - Drop the timelines that weren't made for you and start living the life you deserve (Single Series 2/3) Nov 10, 2023

In this episode, we talk about deconstructing timelines, dropping the fear/failure mindset and opening the doors to our freaking life! Of course we want exact plans, we're human! It makes us feel stable and safe because we think we know exactly where life is taking us- but things change, you change, what you want changes, and who you are with changes- so its time to learn how to adapt and build a future that we are excited about instead of a past we wish we could change.

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174 - The BEST supplements for Hormone Health Nov 07, 2023

On today's episode, we take a deep dive into the best supplements that are proven to help support your hormones (and some of them may surprise you!) Whenever I am coaching or teaching about hormones, this is a question that is always asked and while there are supplements that help support your detox pathways and also your hormone health, its also important to recognize that its only a small piece of the puzzle and supplements wont work, if we don't work to also build a better foundation for our bodies to thrive!
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173 - Finding yourself while also trying to find a partner [Single Series 1/3] Nov 03, 2023

In this episode we dive into how to embrace this season of singlehood, why it doesn't have to look like everyone else's and why its SO important to also work on finding yourself, while you are trying to find a partner. If there is one thing I learned during the 16 months I was VERY single and not dating, it's that focusing on myself not only released this massive pressure and helped me find my person, but it also helped me strengthen all of my relationships across the board. I hope this episode gives you truth, but also some encouragement to do you, until you find someone that helps you do YOU better!

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172 - (HYPE) If you feel like you aren't making progress with your mindset, do this ONE thing! Oct 31, 2023

Lets be real, sometimes completely shifting our mindset or being a more positive or optimistic person can feel hard. Like we just so badly want to be wired different but we always resort back to the same patterns that keep us stuck in our negativity bubble. On this episode, we dive into a perspective shift that help me understand the key to unlocking consistent mindset shifts. HINT: I promise it's super easy and tangible!

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171 - Why I no longer recommend creating a balance with alcohol- lets chat science, results and personal experiences! Oct 27, 2023

On todays episode, we dive right into a mistake I made with my clients the last few years in my coaching career- preaching alcohol in moderation. Now, let me be clear that I have a lot of clients that have a healthy relationship with drinking and still do it- and I'm the last coach that will ever judge. But, I no longer shy away from the honest and real conversation on the impacts that alcohol can have on our body, hormones, sleep, mental health and physical health. In this episode we chat real life scenarios, science and statistics, healthier options and I let you decided if those week night/weekend cocktails are adding to your life or taking away.

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170 - Stay on top of seasonal depression and give your hormones some love in the winter months. Oct 24, 2023

A HYPE episode + education as we all start to feel the impacts of the days getting shorter and seasons changing. I'm here to validate you that you're not alone BUT also here to teach you and give you all the hype you need to stay on top of it this year. There is a reason we feel like this and there are so many simple things we can do to combat it so its time to change our story. Our energy doesn't have to tank in the winter and we don't have to wait till spring to feel good. I'm here for feeling good all the time and living a life that lights us up, even when the temperatures don't!

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169 - A REAL convo about building your dream life, taking risks and creating opportunity. Oct 20, 2023

If you think this is going to be your typical "just believe in yourself episodes" BUCKLE UP BABY because you are in for a sweet surprise as we dive into what building your dream life and reaching your goals truly looks like. Its not a social media highlight reel but instead the deeper work, the breakthroughs, the failures, the risks and also the beautiful rewards and opportunities that come out of really tough seasons in your life. If you are going through or coming out of a tough season in your life and your questioning a lot- this is going to be JUST the episode for you.

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168 - *Special Wedding Episode* - How learning to truly love myself, taught me how to love others better AND helped me meet my soon to be husband! Oct 14, 2023

Recording this episode right before my wedding just felt right! Some days I have to pinch myself to even believe I'm walking down the aisle again- but this time, with such certainty about who I am and the commitment I am making. And I know that none of this would have been possible, without learning how to love myself first and what that actually feels like. If you are wanting to meet the love of your life, wanting to deepen the relationship you are in right now, and want to have better friendships and connections with the people closest to you- this episode is for you.

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167 - Taking care of your mental health: how you can support yourself and others better. Oct 11, 2023

In honor of World Mental Health Day, I wanted to bring a really important conversation to this platform. Life can be hard sometimes. Stress, finances, changes, family, heartbreaks, moves, trauma and on top of it all, this underlying feeling like we are never enough. It's easy to feel alone when you compare yourself to the highlight reel of multiple social media platforms, but I want you to know that we don't do that here and if you are struggling with mental health (or know someone that is), I hope this episodes helps you feel seen, heard and supported.

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166 - Learn how to take a whole body approach to elevate your health and results Oct 06, 2023

On this episode we dive back into the health and fitness to talk about the difference between taking a whole body approach vs talking a one way road approach like we are taught. I teach you why its not HIIT training thats ruining your hormones, coffee thats spiking cortisol or lifting that is making you bulky- but instead its how we are approaching our health overall. Get ready for some real life vulnerability that I KNOW you will be able to relate to and that will also give you the coaching you need to shift into the whole body approach you have been craving.

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165 - The biggest difference between successful people and unsuccessful people- and how to FLIP the switch on your LIFE! Oct 03, 2023

If you are someone that is trying to feel successful in health, relationships, business or just life- THIS episode is for you. I break down the biggest different between reaching your goals, building confidence and consistently growing- or feeling like you are always stuck spinning your wheels. This is a sure fire way to shift your mindset and take action going into a new month.
And make sure you listen to the end when I make a VERY EXCITING ANNOUCEMENT!
Want to be a part of the HIGH LEVEL HEALTH Mastermind? Apply Here and I can't wait to chat.

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164 - (GUEST) Hormones, Fertility, Connecting to your body and and being an advocate for your own health with Mackenzie Koss Sep 29, 2023

Today's episode is a real and unfiltered conversation with hormone expert and birth doula Mackenzie Koss. We dive into all things women's health, being an advocate for your own health, IUD's and birth control, giving birth and everything in between. We talk about real life experiences we have both had, how we have navigated them and how you can be your body's best friend and advocate every single day.
Mackenzie Koss has been involved in the health world for the last 10 + years: a 500 hour RYT in 2013, Personal training, track coach, board-certified Nutritionist, certified Women's Hormone and Health coach, and most recently a Birth Doula. She currently, practices Nutrition, Women's Hormone & Health coaching with an emphasis on folks TTC and getting off BC, and will be a practicing Birth Doula after she has a baby of her own in the fall.

Connect with Mackenzie Here!
https://www.thewellfedwoman.com/

https://www.instagram.com/hotkossbuns/

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163 - HYPE: Believing in a BIGGER vision for you without any evidence that its possible. Sep 26, 2023

This episode is coming in HOT after a weekend of connecting with women that are READY to get out of their own way. You want to make changes in your life, you have dreams, things your passionate about, something that keeps you up at night- BUT you don't know where to start because you don't have a shred of evidence that the outcome that you want is possible. I recorded this to tell you EXACTLY how its possible, how I have been able to do it and how I teach other women how to get the heck out of their own way and make the life they want- their ACTUAL reality.

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162 - Stop robbing yourself of TRUE health and get the dreamy results you want! Sep 22, 2023

In this episode we dive deep into why we are wired to want and see results quick results- AND how you are robbing yourself of true health, valuable growth and the opportunity to actually learn about your body. The truth is, these shortcuts often come at a cost but more importantly, they rarely provide the space for us to truly understand our bodies and their unique needs which is ESSENTIAL to get the dreamy results and love for our body we have always wanted. So in this episode, I flip the script and give you the SECRET SAUCE that I give my clients.

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161 - Embracing seasons of uncertainty and reminding you that NOT having it all figured out is the best place to be! Sep 19, 2023

In today's episode, we dive into how life has a funny way at throwing us curveballs! One moment, you're cruising along, and the next, you find yourself in a season you've never been in before questioning if you are ready for this, good enough, worthy enough or experienced enough. I am not a newbie to these seasons and I'm here to give you the REAL TALK that leaning into these seasons is so damn important! Give yourself grace that you are navigating a place you have never been before and trust yourself enough to KNOW that you will get through it!

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160 - "Are you willing to be misunderstood? + Why NOT being for everyone is your Superpower! Sep 15, 2023

Todays episode is a reminder that being willing to be misunderstood by a few, is what can actually create impact and change in waves. This episode was inspired by a situation that happened to me on social media and I want to remind you that you are not given one life to try and make every single person around you happy- some things will be taken out of context, some people wont like what you have to say or agree with the season of life that you are in but YOU get to decide what is right for you and whether you are going to let someone elses opinion (that isn't even living your life or walking in your shoes) impact who you are and how you show up in life. Also, this episode is you reminder to just be kind to other humans- the world needs more if it.

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159 - CEO SERIES (4/4): Starting from scratch, embracing pivots and leaning into a business that is aligned and profitable with Kristine Munro Sep 08, 2023

On todays episode I bring in expert community builder, the founder of Illume Collective and the QUEEN of pivoting to find your passion to close out the CEO series. We connected in Denver because we truly both started our lives over in different ways so in this episode we navigate how we did that in business and talk all about fears, limiting beliefs, how to build a profitable and aligned business and why you shouldn't let fear be in the drivers seat.
More about our guest:
Kristine Munro is the Founder and Intuitive Community Builder of The Illume Collective and the host of the Pivot to Passion podcast.

Her journey started 15 years ago in Finance & Real Estate. She built a 7-Figure, award-winning business and though she had outward success and recognition, she felt unaligned, knowing deep down she was meant for more. Despite her fear, she left it all to start from scratch following her own heart and purpose.

On her path of self-discovery, Kristine learned to tap into her own intuition which led her to find her passion for building a community for female entrepreneurs to connect on a deeper level, easy access to mentors and all the support they need to pursue their big dreams.

Kristine is a certified Reiki Practitioner, and Life/Business Coach, mentoring women entrepreneurs to illuminate the light within themselves and live out what they were meant to do.

Kristine is a proud wife and mom of two. Her top priority is being a role model for them to show them that there are no limits to what they can achieve.

Kristine can be found on Instagram:

www.instagram.com/kristinekmunro

www.instagram.com/illumecollective.co

www.instagram.com/pivottopassion.podcast

Website:

www.illume-collective.com

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158 - The 4 most valuable lessons I've learned since uprooting my life and what I would tell anyone looking to make a change. Sep 06, 2023

THIS is our two year anniversary episode since starting Crying Burns Calories and its one that super special to my heart, as I dive into the 4 most valuable lessons I have learned in the last two years. The day I started this podcast was also the day I got my heart crushed in a relationship and hit my rock bottom, but what has blossomed is nothing short of amazing. If you are looking to make a change in your life, or just need a little inspo that everything is going to work out FOR you- I think you are going to LOVE this episode.

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157 - Breaking down your enneagram so you can break through barriers holding you back in life with guest Tracy O'Malley Sep 01, 2023

On our second LIVE podcast recording, I brought on Enneagram Expert Tracy O'Malley to break down what the Enneagram is and how it can be the biggest tool in getting out of your own way and becoming a leader in your life! Sometimes the shifts you need to make aren't changing who you are, but instead understanding who you are to make YOU even better!
Tracy O'Malley is an enneagram expert, success coach and host of a TOP 1.5% 'Lead with the Enneagram' Podcast. She has changed 1,000s of lives teaching them how to use their own unique personality, to be a leader in their own life.
https://www.instagram.com/tracy_omalley/

https://www.tracyomalley.com/workwithme
If you're ready to join the House of House click here!

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156 - What they DON'T tell you about earning your calories Aug 29, 2023

On this episode I am going to throw a little heat on the fire when it comes to the discussion of earning and burning the calories you eat. This isn't going to be your typical episode on why you don't need to earn you calories but instead, on why the videos you see going viral on how many calories it takes to burn off a certain food, are pretty damn inaccurate. The are choosing to leave out basic biology when it comes to our metabolic rate and calorie intake, and I'm here to add it back in to the discussion.

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155 - CEO Series: MY TOP TIPS to grow and scale your business beyond what you think is possible Aug 26, 2023

This episode we are pushing strategy to the side and diving into what it really takes to scale your business AND community beyond what you could possibly imagine! This isn't your typical growth based business episode but its the one you need to light a fire under you to live and run a business that is aligned, unapologetic and wildly successful.

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154 - Not everyone is going to like you- let's talk about it! Aug 22, 2023

Navigating the opinions of other people can be really uncomfortable and no matter how much growth you do, they will always have an impact in our lives. But it is up to us, to not let those opinions dim our light or hold us back from who we are and how we want to show up in this world. Because I don't know about you, but I'm not here to play a role in someone else's script. I'm here to live life fully! So in this episode we dive into navigating these opinions and using them to fuel our authenticity instead of take away from it.

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153 - CEO SERIES EP. 2: Create unshakable confidence in your business and what YOU offer Aug 18, 2023

In this episode we take this series even deeper and dive into creating unshakable confidence in your offers, your business, your content and YOU! We all want to see lasting growth and abundance in our business, but it starts with knowing who we are and be so certain in that, that no matter what is thrown at us or what pivot is necessary, we know how to handle it. It's time to find and own who the heck we are (which is amazing btw!)

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152 - Wedding Deets, Big Shifts and What's coming this year! Aug 16, 2023

What a 180 life has taken! After leaning into a BIG season of trust and surrender, it feels like things are all gas and no brakes in the best kind of way. In this episode I talk about how July kind of sucked, but in that suck brought so much clarity on what the rest of this year and next chapter is going to look like. Also, you're the the first to know wedding details and what's coming next in this community (EEEEEK!)

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151 - The CEO Series: Stop Hiring Money Mindset Coaches and START doing this! Aug 11, 2023

Let me first say that this series isn't JUST for CEO's- its for my high performing women. My entrepreneurs, my go-getters, and my growth committed individuals! In this first episode we kick off with an unpopular opinion on why money mindset coaches might not be the shift that you need. When you are wanting to see growth in your business and in income, it will always come back to a foundation of do you feel worthy, do you feel enough, are you truly confident and are you showing up for your needs?

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150 - (HYPE) The BEST comeback is a come up. Aug 08, 2023

In todays episode we dive into the ONE sentence and piece of advice that completely shifted everything for me. The idea that we get so caught up in having our comeback and trying to prove ourselves, that we miss the actual point- to have a COME UP! If you have been struggling with not feeling like you're enough or you are waiting for that breakthrough to have your moment- this is the episode to get you there!

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149 - Healing from Heartbreak and Navigating the Journey of Rediscovery Aug 04, 2023

Get ready for a juicy and really vulnerable episode as we dive into healing from heartbreak and I open up about my divorce, my relationship after my divorce and hitting rock bottom- but also getting the biggest wake up call on the opportunity that my rock bottom created in my life. The chance to get unstuck, making the choice to do the hard work, and rediscovering who I am for the first time ever. This is our chance to not let a timeline hold us back but instead, give us a reason to actually LIVE!

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148 - Cardio before or after Strength Training: What is more effective? Jul 28, 2023

It's easy to get caught up and confused trying to follow all the rules in this industry on what exercise is more effective, what ones you should be doing fasted, and what is better for your goals- sometimes it just simply sucks the joy out of it because we are trying to give back to our body and are questioning if were doing it wrong every step of the way. In this episode I break down what REALLY matters and if doing cardio before or after your lift makes a difference on muscle, on using fat for a fuel source and ultimately results.

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147 - How to ease anxiety of the unknown, lean into seasons that scare you and be present in your TODAY. Jul 25, 2023

On today's episode, I open up about this current season in my life and the duality of emotions I am holding. Excitement and pure joy, but also anxious and fearful of what the future will look like. We are allowed to hold it all, but lets not let the duality of emotions steal being present in today or take away from what you have to offer this world because you are borrowing fears from a story you are telling yourself. If you are going through a transition in life right now, I think we're gonna bond on this one!

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146 - (LIVE PODCAST!) Everything you need to know about Gut Health w/ Jillian Smith Jul 21, 2023

This podcast was such a fun one to record because it was LIVE in membership and all the questions I asked Jillian were directly from them (LOVE real life scenario!) So many health issues are directly tied to the gut, without us even realizing it- and Jillian breaks down the symptoms, the causes, the supplements (if we need them) and what we can go every day to THRIVE in our gut and in our body!

Get Gut Personal Supplements HERE

Code KATY10 for 10% off

Not sure what you need? Take the Gut Personal quiz HERE

Jillian's IG: @jilliansmith.rd

GutPersonal's IG: @gut.personal

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145 - How to break free from a lifetime of dieting Jul 18, 2023

In this episode we dive into a moment that happened in our latest membership called where it got REAL! A woman said “I have been dieting my entire life with little to no results and I don’t even know where to start." I loved the realness and the relatability of this question so I wanted to come on the podcast to give YOU the answer that I gave her. It will probably shock you… but in the BEST sort of way!
Looking for high vibe, high energy, high level health with a community of women that want to see YOU WIN?! - Get on the waitlist to join the House of Health Membership!

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144 - All about mushroom coffee- The pros, the cons, the benefits and the ones that taste the best! Jul 14, 2023

MUSHROOMS are having a moment in our social media feeds, so let's chat about it! In todays episode we dive into mushroom coffee and my journey from giving up caffeine but still craving that energy boost during my day. What I realized is that not all mushroom coffees are created equal and don't let a bad experience (because I had them!) keep you from finding a way to enjoy an energy boost without the jitters.

Get on the WAITLIST for Master Your Metabolism! Doors open Sunday July 16th @7pm EST

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143 - The secret to staying motivated in all seasons of life Jul 11, 2023

In todays episode, we dive into the TOP question I have been asked in my coaching and speaking career- "how do I stay motivated". Through all the ups and downs, the pivots, and putting myself first, one thing has remained and that's consistency- and there is a BIG reason I've been able to do this. The answer might not be what you think, but it will absolutely change the way you think about motivated people and change the way you show up in your life, so you can become the person that you want to be.

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142 - The truth about collagen protein Jul 07, 2023

In today's episode we dive into a protein that flooded the market in the last few years, with may claims behind it. While some of these are true, some of them also aren't- so let's chat about it! What collagen is, what it does for our body, why it's probably not as effective as we are hoping it will be and simple things we can do to make the collagen absorb better in our bodies! Also, if its the only protein supplement you are taking- it might be time to switch it up!
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141 - Re-building a foundation of fitness, strength and feeling good again Jul 04, 2023

If you are feeling discouraged in your fitness journey or you feel stuck comparing yourself to a prior version of you- this is going to be the feel good AND take action episode you need. There is zero doubt that feeling like you are behind where you used to be, can be really discouraging. However, if we are always looking back, we aren't taking steps forward and the future version of you deserves forward. Let's dive into honoring this feeling but also taking action in rebuilding a better and stronger foundation than we used to have!

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140 - Our engagement story (and how I almost cancelled my own engagement!) Jun 30, 2023

In this super special episode, I bring Max on for the first time EVER to talk about how we met, how our relationship came to be what it is and ALL the deets on the the surprise engagement. I know I'm bias, but our love story is one of my favorites and at the very least, I hope it gives you hope to trust the timing in your life- even when its hard. Because love can come in the most unexpected ways (like at a coffee machine in an apartment building!)

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139 - A coach wont change your life, but here is what will... Jun 27, 2023

In todays episode we get REAL on whether a coach is right for you and what might actually be holding you back if coaching hasn't worked. I peel back the truth on some not so great investments I've made in my business and the SECRET to how some of my most successful clients got to where they are right now (hint: its not their macros).

Apply Here for MASTER YOUR METABOLISM 10 Week Program

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138 - Bridging the gap between dieting and intuitive eating, the messy middle, and falling in love with your health again. Jun 23, 2023

On todays episode, I brought in Registered Dietician Jenna Werner to talk about bridging the gap between dieting and intuitive eating and finding what feels healthy to you. We dive into not getting caught up in picking a side and not losing sight of the reason you started making changes in the first place- to feel good. This episode was so special to me because Jenna was a huge part in healing my relationship with food and helping me question what is truly healthy for me and my body. Get ready to feel refreshed!
Jenna Werner is a registered dietitian nutritionist and owner of Happy Strong Healthy, a weight neutral, behavior focused, health first private practice that uses mindful eating, behavior change managment and intuitive eating to help clients heal their relationship with food, fitness, body and self. Jenna is also the co-host of the What the Actual Fork podcast, a platform that uses research, experience and fun to help all humans realize that they are made for so much more than chasing a smaller body.

https://happystronghealthyrd.com/

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137 - Comparison, Egos and letting go of past versions of you to open up new opportunities for growth. Jun 20, 2023

In today's episode I walk you through something I am struggling with in real time- letting go of a past version of me that I miss. Let's have an honest conversation around how its hard to not compare yourself to what once was, but also how to know when to let go of her so we can truly move forward in life and growth. Its not losing who you are, its actually discovering a new part of you that you're more aligned with.

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136 - Stop focusing on losing weight and start focusing on building muscle Jun 16, 2023

In today's episode we dive into the massive impact it can have on your composition, metabolism and results if we stop focusing on losing weight and start focusing on keeping and gaining lean muscle. There is a reason it gets harder to lose weight as we get older and one of the biggest culprits of that is the way we are approaching our health. Lets dive into the difference between what muscle burns vs fat tissue, how to optimize muscle and how to get 10x the results without 10x-ing the work!

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135 - Loosen the grip, have fun and get more results! Jun 13, 2023

In todays episode we dive into why we should stop stressing and micro-managing the results we want to see- and why loosening the grip on that, can actually give us more consistent results! Lets chat about what releasing that control looks like and how to track progress without over tracking it and losing out on the reason we started this in the first place!

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134 - Overcoming the fear of change, releasing expectations and living an authentic and soul driven life w/ Jordin Nolan Jun 09, 2023

*** For anyone with sensitive ears- this episode is more on the explicit side*** As Jordin and I dive into a real and raw conversation around life, overcoming the fear of change, reinventing yourself and living life with soul baby! I know you are going to love this refreshing convo JUST as much as I did and it’s going to be the truth pep talk you need to light fire under you!
Guest bio:
Hi, I’m Jordan! I am a breathwork practitioner, life coach, retreat host/ mentor & cohost of The Say More Podcast!
I help humans step into total liberation & empowerment through the power of their breath. Filling the gap between where they are now and where they want to be. Which is often done by getting out of the mind & into the body
Together we will break through limiting beliefs, anxiety, old stories & patterns to help you reconnect to yourself & live a life that leaves you feeling ALIVE!
We all have a light within us, it’s time to let yours out & RISE to the human you came here to be!
Email: theresilientsocietyevents@gmail.com
IG: @jordanalexisnolan

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133 - Getting over imposter syndrome with your health and TRULY believing your body is capable. Jun 06, 2023

On this episode, we are breaking through imposter syndrome with our own heath and moving past the belief that our body will never feel strong, confident, lean- or whatever other BS we tell ourselves daily. It's time to own a season of BELIEF with our body and knowing how freaking capable it actually it. Mindset, Action and Results- but it starts with our mind! You got this.

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132 - Ozempic and the pursuit of thinness over health. Jun 02, 2023

In today's episode we are diving straight into the latest weight loss trend that took TikTok by storm and has created a global health shortage of medication, for people with diabetes. I understand why taking a medication that helps with weight loss seems like the easy and sexy sounding solution, but I want to give you the facts on the not so sexy sounding part that they don't talk about on social media- and also other science based solutions that could work for you instead!

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131 - Calling your shot, doing it scared and building a life that lights you up w/ Kacia Ghetmiri May 26, 2023

If you are ready to be inspired and have a fire lit under your booty, todays episode is for you. In this episode we talk about what it looks like to live life outside of what is considered "normal" or what we have been told our lives should look like. We chat about the ups and downs, the doing it scared, big visions, first steps and giving you the pep talk you need to "do the damn thing!" as Kacia would say. So excited for you to listen in...

Get in the room at EmpowerHER Live in Denver!

Code KATY gets you $50 off!

https://www.kaciaghetmiri.com/empowerher-live

Connect with Kacia

https://www.instagram.com/kacia.ghetmiri/

https://podcasts.apple.com/us/podcast/empowerher/id1444456380

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130 - The 75 Hard: Is it helping you or hurting you? May 23, 2023

If you are expecting an episode completely bashing the 75 hard- this isnt going to be the one for you. But, if you are looking for a different perspective on why this might not be the best route, why so many struggle to complete it AND how I would tweak it to make it work for you, then lets dive in! In this episode I give real life experiences that I think you will be able to relate to and how to build your plan different, so you can see success long after 75 days!

Want to snag one of the last FOUNDING MEMBER spots for the House of Health Membership- click here!

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129 - The story behind The House of Health May 19, 2023

(Butterflies in my stomach) Welcome to THE HOUSE OF HEALTH- a global health brand and movement committed to creating a new standard of wellness (together!) In this episode I tell you all about what THE HOUSE OF HEALTH is, how is was created and how its going to shift this community in the BEST sort of way! I'm so happy you are here are the ground floor of this movement!

Join the waitlist for the HOUSE OF HEALTH membership here...

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128 - Should we be complimenting on weight loss? May 16, 2023

This is a topic that I have struggled with SO much- and I wanted to bring the conversation to this platform. As a coach who works with women on all aspects of health, but my clients main goals are typically composition- is this something I should be complimenting? So lets talk about it- the complements we should be giving and the ones that we shouldn't and also how to make the women in your life feel super valued no matter what they are going through or how much their weight has fluctuated. This episode is going to help you have better and deeper relationships with the women in your life, so lets dive in...

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127 - Overcome Your Emotional Eating with Ashley Carlotta May 12, 2023

On this episode, Ashley and I dive deep into emotional eating, coping mechanisms, and how to truly connect to our feelings an emotions to be able to create a healthier outcome for our life and ultimately our happiness. We are both super open that emotional eating is something that we have both struggled with and its time to normalize it- but its also time to step into a version of us that is no longer stuck in this cycle. We got you!
About Our Guest: Ashley Carlotta is Certified Accountability Health Coach and certified in Integrative and Holistic Nutrition. She is the founder of Better Health by Accountability, coaches clients all over the world, and believes that daily accountability support is key to reaching your health and wellness goals. One of her greatest passions is helping others succeed in finding confidence in their bodies because for so long, she hated her own. She knows all too well how awful it feels to be stuck in a vicious cycle of yo-yo dieting and how freeing it feels to be on the other side of that.

http://betterhealthbyaccountability.com/

https://www.instagram.com/betterhealthbyaccountability/

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126 - A Life Update + Manifesting Max May 05, 2023

Todays episode is a long awaited life update, but this one looks very different from the past ones. No more ugly cries or moving disasters, but instead diving into what my life looks like now in Colorado, really exciting business transitions and how all of YOU helped me manifest the man of my dreams (That's right, I'm in love! And its a pretty great love story!). I'm really excited to be sharing this next chapter with you and can't wait for everything that is to come. Big life changes are hard, but on the other side of that hard, was more than I could have ever asked for.

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125 - How to get your partner on the same page with health and fitness. May 02, 2023

This is the MUCH NEEDED episode diving into how to handle when you and your partner aren’t on the same page. In an ideal world, we would have the same habits, routines, nutrition and schedule as the person we are with- but let’s be real honest that it just rarely happens. So how do you handle when your partner wants to eat junk and you want to eat healthy, when you want to go to bed early and they want to stay up late, or when you just simply need support and motivation and feel like they aren’t there for you- I GOT YOU and I think you’re going to LOVE this one!

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124 - Weight-loss won’t fix your hormones, but here is what will… Apr 28, 2023

Todays episode if for the girls that know something isn’t right in there body, but so badly want weight loss, that they keep chasing it, in hopes that it will help. I hear you and I feel you and that’s why I recorded it. We talk all about why we should stop chasing weight-loss and why the weight loss you want will most likely happen, when you start chasing what will REALLY work instead.

Hint: I tell you what that thing is in this episode- and I also break down my hormone healing journey and what I did at each stage to be able to get my body in a position to start seeing composition change again!

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123 - Make being brave a habit Apr 25, 2023

On todays episode, I dive deeper into a specific topic that I spoke about at my keynote last weekend: being brave and making the action of being brave a habit in your life.
If you are here to live a life that is authentic, courageous, bold, fun and totally fulfilled- this episode has your name on it! We’re done playing it safe and it’s time to break the mold…

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122 - (Guest) Diet culture and purity culture- lets deconstruct it. Apr 21, 2023

On today's episode, I bring on nutritionist and trainer Nicole Hagen for a hot and heavy episode! Nicole and I talk about how our conservative Christian upbringings impacted our relationship with our bodies, food and our self worth- and the work we have done to deconstruct the two, in an effort to love and fully accept ourselves. Get ready to dive in!

About our guest…

Nicole Hagen is a Nutrition Coach, Host of the ”Health, Wellth & Wisdom” Podcast & new mom.

Driven by her own journey of recovering from a years-long eating disorder & healing her relationship with food, Nicole has found her calling helping other women unsubscribe from the toxic diet culture, find food freedom & reach sustainable fat loss without deprivation, shame or guilt.

Links:

Instagram - https://www.instagram.com/nutritionwithnicole/

Website - https://nutritioncoachingwithnicole.com

Podcast - https://podcasts.apple.com/us/podcast/health-wellth-wisdom-podcast/id1449515682

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121 - (HYPE) When you're frustrated that your results in the gym are taking too long... Apr 19, 2023

Feeling like the effort you are putting in with workouts, isn't matching the results you want to see- is one of the top frustrations I hear from women. You want to feel more tone, build lean muscle and look confident, but you feel like you are spinning your wheels and giving up? THIS episode is for you! Lets dive in to realistic expectations with composition change and building muscle- and give you the pep talk you need to keep going!

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120 - Why 10k steps per day is no longer the magic number (and what actually is!) Apr 14, 2023

On today's episode, we geek out on a new movement study that was published late last year around walking and the impact it has on our physiology. What's really cool about this, is that the 10k number that we think is the golden ticket, is no longer! Say whattt?! This episode will tell you what that number actually is, and will also give you the pep in your step (no pun intended) to start moving more every day.

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119 - Why I'm not working on my summer body Apr 11, 2023

On today's episode, I tell you why I'm not working on my summer body and why you shouldn't be either. I'm not here for the different bodies for different seasons, so lets put a Katy spin on how to live in a healthy body EVERY season. We can absolutely have body goals- and if thats you, I tell you exactly what you need to be focusing on instead.

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118 - The POWER of Reinvention with Kelli Moore Apr 07, 2023

If you are ready to shake things up live life on your terms, then buckle up baby because our guest Kelli Moore is about to change your life with this episode. This new mama and CEO opens up to us about her journey with healing from chronic illness, leaving a 15 year career as an award winning sports TV host, being surrounded by toxic people and experiences- to creating a new life for herself and being the QUEEN of reinvention. Not only is her story powerful, but her advice on how you can live a life completely aligned with who you are is worthy of a Mic Drop!

Bio: Kelli Moore is the master of helping women reinvent themselves. After leaving her 15 year award winning sports television career while simultaneously healing herself of chronic illness, she’s been devoted to supporting women in their own self discovery process.

Through potent conversations on her top ranked shows, The Naked Mama and OK, Babe., Kelli leads women in their journeys of intimacy, motherhood, and clearing old stories and beliefs to step into who they are becoming.

She is a mom, wife and the CEO of the premiere podcast network, Soulfire Productions.

Lastly, Kelli invites you to ask yourself, “How can I begin to rewrite my story on my terms?”

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117 - (Hype) The superpower that you aren’t using. Apr 04, 2023

On todays episode we dive into a superpower that we ALL have. One that we need to recognize more, take advantage of more and understand that using this is what is going to take our life and our health to the next level.

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116 - How trauma affects your physical health Mar 31, 2023

I know we chat a lot about mental health and trauma on this podcast, but today I want to get really specific with how trauma affects our physical health and our body. Whether you are dealing with major trauma, micro trauma, or trauma that happened years ago- it may still be affecting your body without you even knowing. It's so important to understand how we can take care of ourselves through hard seasons and how to honor our body while doing that.

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115 - (Hype) Are you willing to take a step back? Mar 28, 2023

I’m back with the HYPE and an episode you don’t want to miss. An episode where I ask you a serious question- would you be willing to take a step back if you knew eventually it would sky rocket you forward. Let’s dive into why most of us need to do this in order to reach our goals and why we are so hesitant. It’s time to drop the obsession with the outcome timeline and instead focus on what it takes to get there and feeling good along the way!

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114 - (GUEST) Your fittest days are NOT behind you! Mar 24, 2023

Todays episode is for everyone, but especially my mamas that are listening. Today's guest is Amber Brueseke- a wife, mom of 4 and owner of "Biceps After Babies' who is here to give you the best perspective on why your healthiest and fittest days ARE NOT behind you. We talk about setting the right goals for your life, struggling with comparing to a past version of us, and giving you all the tools and encouragement you need to be able to tackle life looking different and being healthy at the same time!

About our guest:

Amber Brueseke is a wife, mom of four (ages 8-15), and a former RN who founded Biceps After Babies because she believes that being a mom doesn't have to mean your fittest days are behind you. What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 6,000 women use the tool of macro counting to build a nutrition plan that's both effective and enjoyable.

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113 - Gwyneth Paltrow, Bone Broth and Intermittent Fasting Mar 21, 2023

On today's episode, we dive into Gwyneth Paltrow's recent interview that has gone viral and the health claims that she has publicly made. Let's talk about my true feelings on this interview, if there is any science to back up what she is saying and the ripple effect it can have when a thin celebrity encourages behavior like this- in the name of wellness.

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112 - PMS: Is it normal, what causes it and what we can do to feel good during our cycle. Mar 17, 2023

On todays episode we dive into a topic that 90% of women experience. Mood swings, cravings, bloating, cramps that take you out for two days… yup, we’re talking all things PMS. Why so many women are experiencing it, why we shouldn’t normalize it and what we can do to prevent it in the future!

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111 - Love Your Gut w. Dr. Heather Finley Mar 10, 2023

On todays guest episode we dive into how loving your gut doesn't mean giving up the things you love. We talk about the how to create a healthy gut with less stress, how to tackle gut health issues if you are struggling with disordered eating and restriction and how having a healthy gut and a quality of life can be two peas in a pod! I know you are going to love this episode.

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110 - The ONE shift you need to stop spinning your wheels and start seeing life changing results. Mar 03, 2023

If you ever feel like you are stuck spinning your wheels- like you are putting so much effort into your health, your goals, your business or relationship and it’s not going anywhere- this episode is for you. We dive into how to stop wasting your time with action and start optimizing results with aligned action- and saving so much of your energy in the process!

Sign up for TRANSFORM- a free one hour Masterclass for your biggest (and easiest!) transformation yet!

https://katysaltsman.mykajabi.com/transform?fbclid=PAAab5f0QSmTX9wLWdbDUsZsHFPq5J2cgM21MYVd3wlS9sga8eQyWZh8E3Uxk

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109 - How to manifest your dreams in real time. Feb 28, 2023

This episode hit different to record because to be honest, up until this last year, manifesting isn't something that I believed in. This might not be your typical manifesting episode- but for me this is the tangible and woo woo mixed together for the best manifesting you've ever had in your life.

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108 - Finding Optimal Health in a Modern Chaotic World w/ Abby Hueber and Jillian Greaves Feb 24, 2023

On this episode, I brought on two of my favorite functional dietitians to talk all about women's health and a realistic approach to addressing your hormones, gut health and overall well being. In a time where we are on information overload, this episode simplifies what we should be focusing on to find our optimal health that we deserve. We also dive into a lot of questions on supplements, minerals, testing and more!

Bio

Abby Hueber is an Integrative Functional Dietitian and gut health expert, the owner of the private practice Above Health Nutrition, and the creator of the No Drama Digestion Program.

Jillian Greaves is an Integrative Functional Dietitian and Women's health specialist, the owner of the private practice Jillian Greaves Functional Nutrition & Wellness, and the creator of the Empowered PCOS Program.

Together they founded the Your Body Has Your Back Podcast. Abby and Jillian have over 20 years of combined experience supporting clients in healing their gut and hormone symptoms naturally, and finding optimal health in our modern chaotic world. Now it’s their mission to provide you with the tools that you need to strengthen your relationship with your body, to resolve your gut and hormone symptoms, and to become your greatest health advocate. Each week Abby and Jillian will guide you through in-depth conversations on topics related to gut and hormone health that will leave you feeling empowered to take action. With each episode you’ll gain confidence and clarity on your own health and healing journey and learn to trust that…your body has your back!

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107 - Release expectations BUT keep your standards. Feb 17, 2023

This episode is a JUICY one and its for anyone navigating a season where you feel like friendships, relationships or partnerships may no longer be serving you- and might actually be holding you back.

We talk all about staying in your power, why your health is impacted by who your give your energy to, navigating differences and of course releasing the expectations while keeping your standards high. Change is hard- especially when it comes to people you are comfortable with, but I promise you, its not impossible. Lets navigate it together...

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106 - Apple Watch vs Oura Ring Feb 14, 2023

In todays episode we dive into all things activity trackers- the pros, the cons and breaking down the deets on two of the top competitors in the market. I’ve been wearing BOTH for you for over 3 months now and it’s time to find out which one takes the cake and why!

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105 - Let's talk about getting toned Feb 10, 2023

On this episode we dive into one of the biggest marketing myths in the fitness industry- "toning". What does it mean, is it possible to tone muscle and how to achieve the look that you are really going for. I think you will be surprised by this one and I can't wait for you to listen!

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104 - Girl, you ARE healing... Feb 07, 2023

The last 5 years, I’ve had to heal from more trauma than I ever thought would exist in my life. Uprooting feelings and emotions is not a fun process, but it’s a necessary one to truly be able to move forward in life.

I can say that with confidence now, because I’m at the part where it for better- but damn, it felt like an eternity to get here and we talk about it on this episode. So if you are just starting your journey or are currently in the thick of it- this episode is for you! It will make you feel like you’re not crazy (because you’re not!) and will give you the encouragement you need to just keep going- because YOU are worth it!

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103 - The Foundations 4/4: Hormones, Hormone Health and Taking back control of your body. Feb 03, 2023

On todays episode, we wrap up our foundations series with what I think might be the most impactful when it comes to overall health. Hormones are a buzz word these days that are used to sell a wide range of supplements and programs- but do you really know about your hormones? What they are, what roll they play in your body and why they make an impact far beyond getting/not getting pregnant. Hint: they are literally the chemical messengers to your entire body!

I hope this episode leaves you feel educated and empowered as hell to be a woman!

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102 - The Foundations (3/4): Stress and the cortisol effect. Jan 31, 2023

In todays episode, we continue our foundations series with stress. Talking all about cortisol and our nervous system- what is it, how much it impacts our health and what we can do about it when life always feels stressful.

I loved this one because "stress on the body" is a term we hear thrown around so much online- but we don't actually know what is causing it and how much it impacts us physically and mentally. Today, you get to learn it all- and also some really simple things you can do to shift your body and cortisol levels. Lets dive in...

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101 - Don't quit on a bad day. Jan 27, 2023

It’s time to talk about quitting culture and why giving up on ourselves and our goals has become SO common. On todays podcast, I dive into ALL of that goodness and talk about a recent time where I just decided to KEEP GOING, on day where I wanted to do nothing but give up. The lesson for me, was invaluable and I know it will be for you too!

Bonus, I also dive into reframing failure. I think you’re gonna LOVE this one 🔥

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100th Episode! Special Interview w/ Kacia Ghetmiri Jan 20, 2023

This episode we are celebrating 100 episodes strong for the Crying Burns Calories Podcast- and we decided to turn the tables on the interview hot seat! I have one of my closest friends and fellow podcaster for the EMPOWERHER Podcast, Kacia Ghetmiri interview me with your TOP questions that you wanted to know. This episode is a juicy one, so lets dive in!

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99B - The Foundations (2/4)- Macros, Micros and Metabolic rate. Jan 17, 2023

In the second episode of this series, I break downs macronutrients, micronutrients and a whole lot in between. Why all of them are important, if you should be tracking them, how to create balance if you aren’t tracking them and how to get our bodies to just feel better every day. Let’s dive in!

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99A - The Foundations (1/4)- Calories, Calorie Deficits, How many calories you need and why its not all that matters. Jan 13, 2023

Welcome to the foundation series! Over the next few weeks, I will be taking you back to the foundations of our bodies, health and metabolism breaking down common terms you hear all the time and simplifying it for you, so that you actually understand what they mean. This week were talking all things CALORIES! Deficit, maintenance, surplus- how to calculate your own calories and is a calorie deficit really what you need for fat loss. Put your learning pants on because its a good one...

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98 - (HYPE)- Get out of your own way and get messy with action! Jan 10, 2023

If you are sick of your mind making conclusions for your big goals and visions- this episode is for you girl! Whether it’s our health, business, relationships, or dreams we are building- it’s time to get messy, to make mistakes and constantly move forward towards a life that we deserve.

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97 - “I want heal to my relationship with food, but I don’t want to gain weight” Jan 06, 2023

In this episode I dive into a big roadblock for so many women. We KNOW the deeper works needs to be done- maybe it’s healing our relationship with food, breaking up with dieting, balancing hormones or rebuilding our metabolism. We want the end result, but we are scared of any weight gain in the process. Girlfriend, this episode is for YOU 🤟🏼

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96 - The balance between self care and holding yourself back Dec 30, 2022

This episode is a spicy one so buckle up as I dive into how to navigate the space between giving yourself grace and talking yourself out the things that are necessary for growth. An honest conversation that we all need as we navigate stepping into a new year. Because in 2023 we are getting out of our comfort zone and leaning into things that scare us- because thats where the GROWTH happens!
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95 - (HYPE) Two things you need to reflect on for a life changing 2023 Dec 27, 2022

There is no point in setting resolutions without reflection. In this episode, I dive into a quick reflection that I think EVERYONE should be doing, in order to grow and evolve and have the most incredible 2023! So before you set any goals for the New Year, listen to this so you can truly step into your happiest and healthiest self.

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94 - Finding your groove with fitness again. Dec 23, 2022

On this episode I dive into something I am navigating in real time- falling in love with fitness again. As a lot of you know, I had to take a break from working out and teaching this year and it ended up being longer than expected. I tell you exactly why (we get personal!), how to navigate this if it has happened to you an also drop some exciting news that I have been hinting at!

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93 - (HYPE) Daily Deposits that will change your life! Dec 21, 2022

On this episode I dive into something I have started to implement in my life and my clients lives that has completely changed the game! If you are sick of setting resolutions and goals that you never accomplish, this episode is a MUST LISTEN to light that fire and build the most confidence and consistency you have ever had.

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92 - How to build lean muscle and composition without tracking macros Dec 16, 2022

I know this title sounds like clickbait, but I promise you that its not! It is 100% possible to build lean muscle, maintain lean muscle and get the composition you are looking for, without tracking macros or being married to MyFitnessPal. In this episode I dive right into the real tactical and doable things you can be doing every day to make this possible. Loved recording this one and I cant wait for you to listen...

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91 - (HYPE) How to show up for others while still honoring what you need. Dec 13, 2022

Lets have some REAL talk, as I currently navigate how to integrate this new season in my life and my boundaries- while I travel back to Michigan for almost a month. This episode is going to hit home with so many of you, as you head home for the holidays too. Let's not forget how to honor ourself- while still being able to show up for others. Its a fine line, but I have some ways (and some encouragement!) to make it so much easier.

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90 - Metabolism, blood sugar, intermittent fasting, seed oils and every trend in between: What REALLY matters? Dec 09, 2022

In this weeks episode I bring on Nicole Bopp to break through all the influencing and break down the science behind the current trends. What is worth the hype, what is wasting your time and what REALLY matters for your health and your body. I can't wait for you to dive in...
Nicole Bopp is a Metro Detroit native, University of Michigan graduate, and life-long
entrepreneur. Very attentive viewers may recognize Nicole from her appearances on
Detroiters, Detroit 1-8-7, Cupid's Christmas, commercials, industrial videos, and
elsewhere on your television and social media feed—or her many bylines in fifteen
years spent writing and blogging about culture, business, brand storytelling, and
innovation in and around the City of Detroit and for global brands.
This Fall, Nicole returned to the University of Michigan after a 30-year hiatus to pursue her Masters in Human Nutrition at the School of Public Health. Her research thesis will focus on the intersection of Alzheimers Disease and Type 2 Diabetes in post-menopausal women and how diet and genetic factors can impact disease expression.
You can find her and her 115 lbs Great Pyrenees on Instagram @MidLifeModel, where
she shares life as a 51-year-old graduate student, what she's cooking, and nutrition
science.

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89 - Should you cut calories on rest days? Dec 06, 2022

On this episode, I dive into a common question I get as a trainer and nutritionist around what your calories should really be at in rest days and why- a little bit of coaching, a little bit of science but straight to the point on what you should be doing on these days, in order to see more results!

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88 - Circadian Rhythm, Sleep, and simple ways to have more energy. Dec 02, 2022

On this episode we dive into all things circadian rhythm- like what the heck does it even mean, why it’s important and simple ways we can hack our health and sleep for better energy every single day.

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87 - Syncing your cycle with your training Nov 25, 2022

This is the long awaited episode on syncing your cycle with your training! This is something that I have start to implement in the last few months as I am still on my hormone healing journey, so I'm extra excited to talk about it! We go over how to optimize your workouts and nutrition to get it to work for you, instead of against you. And for anyone who may be struggling with an irregular cycle or may not have one, I also cover how to be intentional with your body.

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86 - Combating the Biggest Holiday Blues: Stress, Over-Eating, Weight Gain and Setting Boundaries Nov 22, 2022

I asked you what the biggest things you struggle with during the holiday season are AND in this episode, we dive into how to combat all those holiday blues and makes sure that this 2022 holiday season looks so different for you! Lets set those beautiful boundaries, drop the all or nothing mindset, enjoy amazing food and also enjoy supporting our body and our goals. I promise its possible and I'm here to show you how!

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85 - "Katy, I hate the way my body looks. Where do I start?" Nov 18, 2022

In this episode we dive into a question I got in the DMs and one thats not far off from how so many of us feel. Where do you start when you hate the way your body looks but you feel like weight loss is the only thing that will make you happy? I talk about the BEST route to take and what goals you should be setting to still feel healthy while healing your relationship with yourself.

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84 - (HYPE) Step out of your comfort zone and expand your life! Nov 15, 2022

Todays episode is a short one that is straight to the point. If you need a sign of a fire lit under you to turn the voice off in your head that says “you can’t” and get out of your own way- this episode is it! You literally have nothing to lose.

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83 - Ultra thin may be back in, but we can opt out Nov 11, 2022

In this episode I break down the latest New York Post article that went viral, talking about how "Curves are out and heroin chic is back in". Not only is this type of rhetoric wildly toxic, but it lowers our beautiful body shape and size down to a trend and I'm not here for it! So lets talk about how we can fight back against this trend and avoid the disordered thoughts that come with it.

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82 - (HYPE) Moving forward while healing trauma Nov 08, 2022

In this episode I open up about a recent set back in my healing journey- or at least what felt like one. I want you to know that THIS IS NORMAL. Feeling like you have taken a step back or having moments where you question if you have even put in the work, will happen- but lets not put a label on that. Forward motion is still happening, so go easy on yourself today.

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81 - Staying true to yourself, avoiding burnout and building a support system w/ Chrissy McGarry Nov 04, 2022

Ladies, if you ever feel like you are trying to do it ALL and you have lost who you are in the process- this episode is for YOU! Join Chrissy and I as we dive into trying to navigate holding all the titles in your life while not losing who you are- and also how to set boundaries and build a support system around you that adds to your life instead of takes away.
About Our Guest: Chrissy McGarry, Chief Operating Officer at Second Front Systems (2F), is a force multiplier for rapidly scaling businesses. Having spent the last decade working with companies ranging from Red Bull to E&J Gallo Winery to Motorola Solutions to Salesforce, Chrissy brings a combined sales, marketing, and management lens to drive impact at every growth stage. She is now applying her commercial and SaaS background toward national security challenges to accelerate the adoption of disruptive technologies by the U.S. Government. Chrissy holds an MBA from The University of Notre Dame, sits on the Board for Christ Child Society, advises various technology startups, and is a proud wife to Matt and mother to Leo and Michael and an inspiration to every woman out there.
The Spotify Playlist from Chrissy

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80 - The GOLDEN TICKET to staying motivated with your health and fitness goals Nov 01, 2022

On this episode we take you from feeling unmotivated and having trouble showing up for yourself, to understanding exactly how to staying motivated- and not only reach your health and fitness goals, but keep them for life! Sounds pretty good right? I got you! So lets dive in...

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79 - Drop perfectionism and start living again! Oct 28, 2022

Where are my perfectionists at? (same girl!) It's crazy how perfectionism can creep up in so many different areas of our lives and hold us back from who the heck we are meant to be! This is a journey that I have dove head first into this year- so lets talk about and some simple things we can do to break past the perfectionist chains and live a life that feels fully aligned! Because that is WAY more fun and we deserve to feel good!

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78 - (HYPE) Is your environment helping you or hurting you? Oct 25, 2022

On todays episode we chat about the environment we live in every single day. No no, I’m not talking about the ozone- but think of the environment you have created for yourself as the air you breathe. Is it helping you grow or stunting your growth? And also, how can we create one that helps us thrive!

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77 - (Special Episode)- Breaking Through Body Image and Burnout Oct 21, 2022

Today's episode is just for you! Because so many of you wished you could have been at my speaking event, I wanted to bring you with me on my keynote. I recorded everything I spoke about at the event, in the form of a podcast episode, so you didn't miss out. If you have ever struggled with body image or feeling burned out in your body- you don't want to miss this one!

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76 - (HYPE) Learning How To Celebrate Yourself Oct 18, 2022

This episode is for my hyper critical girls. The ones that always feel like they aren't doing enough or should be doing more and have trouble celebrating yourself- this one is for you. It's time to value EVERYTHING you do, big and small so you can grow and feel good while you do it!

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75 - Lets talk about Protein Powder... Oct 14, 2022

In this episode we chat about one of the most popular supplements in the fitness industry, protein powder. I break down all the top questions on if it's something you should be taking, the difference in types, what to look for in a powder and what to stay away from- and if there is a certain time window on taking it to help you burn fat.

My favorite protein powder on Amazon!

27CondbyKaty for 27% off

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74 - How to navigate bad body image days Oct 11, 2022

On todays episode we chat about how to navigate the days where you are feeling less than your best- because we all have them! On these days its super easy to get triggered, so lets talk about the best ways to get through these days so they are just a little bump in the road instead of a detour.

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73 - Starting over, shifting perception and being the leader of your own life. Oct 07, 2022

Get ready to feel like you are sitting across the table from two best friends. In this episode, Danielle and I talk about failure, starting over, shifting perception and how to start owning your life, no matter what it throws at you. It's easy to let life take its toll on you, but Danielle is here to teach you how to turn your failures into your biggest successes and how to be the leading lady in your life.

Danielle Stead Blanton is an attorney and business operations strategist, working with fitness and wellness business owners to provide the tools, systems, and resources to create and grow operationally efficient, legally sound, and financially thriving businesses. Using her experience as a studio owner and investor and her perspective as an instructor herself, Danielle has worked with over a thousand fitness and wellness business owners, of every size, across multiple continents and countless countries. In her past life Danielle was a D1 collegiate athlete and sponsored marathon runner, turned corporate attorney at a major international law firm.

Let's connect!
Instagram: www.instagram.com/danielle.stead
Website: www.DanielleSteadBlanton.com
She Vs World Podcast: https://podcasts.apple.com/us/podcast/she-vs-world-business-career-and-relationships-for/id1636776959

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72 - (HYPE) Redirection is your GREATEST gift! Oct 04, 2022

On this episode we talk about redirection. You know, the things that happen in life that take our lives in a different direction- whether we want it to or not. Whether its a relationship, career, move, your health- when things don't go as planned, its so easy to look at them as a set back. But what if the redirection is THE GREATEST gift you have been given?!

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71 - Digestion starts in the brain Sep 30, 2022

On this episode we dive into how our thoughts can affect the food we eat, how its processes in our body, how nutrients are absorbed and how we feel every single day. In todays society, its more common to have issues in your gut, than to have a normal, balanced and healthy gut- and today, you will understand the "why" behind that and how you can take steps to help support your gut, metabolism and overall health.

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70 - (HYPE) Your morning is your Superpower! Sep 27, 2022

On todays episode, I talk about how we can truly change our lives JUST by shifting the smallest things in our morning routine. If you are struggling with feeling motivated or wanting to more consistent, this is the simplest way to create that change. How we start our day is how we end our day, so let’s start today with this episode!

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69 - Body Image: The chronic stress thats taking a toll on our health and happiness Sep 23, 2022

In this episode we take a different look at underlying stress on our body and maybe one that has been there for years, without us even realizing its a stress. The truth is, body image runs deeper that just the way we look. It controls a lot of our thoughts, behaviors, patterns, and ultimately our self worth and how we show up in life. It's time to change the conversation around our bodies and it starts with us! I hope you love this episode ❤️

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68 - (Hype) The Mindset Hack YOU NEED in your life Sep 20, 2022

If you are feeling stuck with overcoming limiting beliefs or if you feel like you haven't been able to break past that negative mindset that is holding you back, this episode is REALLY going to hit home for you. This is the simplest and also the most fun mindset hack, that (paired with action) will get you from where you are now, to where you want to be!

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67 - Simplify the heck out of your health and fitness w/ Brooks Hurbis Sep 16, 2022

In this episode, we dive into simple ways we can start to shift our health and fitness journey to be able to show up for ourselves better. If you are tired of all the competing opinions on how to lose weight- or you find yourself constantly wanting to switch up what you are doing, then this episode is for YOU! Lets redefine what health, fitness, and motivation really looks like.
Brooks is an online personal trainer and nutrition coach with a passion for cutting through the BS of the fitness industry and taking a more simplified, sustainable approach to fitness & nutrition. After struggling with yo yo dieting herself for years she was frustrated as hell with all of the conflicting & overwhelming information out there. She became a coach with the sole mission of simplifying a confusing industry and helping you reach your fitness goals without having to sacrifice your favorite foods or drinks. She's a firm believer that fitness should always be a positive impact and part of your life, not the entire thing! When she's not in the gym you can catch Brooks hiking, sampling all the pizza Denver has to offer, or reading a good book!

Instagram: sweat.simple https://www.instagram.com/sweat.simple/

TikTok: sweat.simple https://www.tiktok.com/@sweatsimple?lang=en

Website: https://www.sweatsimpleco.com/

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66 - Overcoming Narcissistic Abuse and Learning How to Trust Myself Again (Part 2) Sep 09, 2022

In this episode I dive into my life after walking away, the ups and downs of healing, ways you can support yourself and your nervous system and learning how to trust and be open to love again.

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65 - (HYPE) Your life can COMPLETELY change in one year Sep 06, 2022

In todays episode we talk about just HOW MUCH can happen in one year, if you just start. If you take the leap, say yes, release expectations of how it should look and just lean into what feels good. Yes, we might get knocked down and crumble in the process- only to get back up stronger and still ahead. So lets go for it together and cheer each other on. Excited to hear what you think of this episode.

Sign up for EVOLVE is still OPEN!

Apply here- we start our transformation September 12th

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64 - Overcoming narcissistic abuse and learning how to trust myself again (Part One) Sep 02, 2022

This is the first time I’m sharing the whole story publicly. A story of love, lies, gas lighting, emotional abuse, and moving across the country to take my life and my happiness back. My hope is to be able to tell my story. To show you how easy it is to get ourselves in these relationships and how hard it is to fully heal from them. And also to help you feel seen, heard, understood and supported if you have gone through this. *deep breath* Lets dive in…

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63 - (HYPE) What if you stopped beating yourself up about the past? Aug 30, 2022

What if you let go of everything you did or didn’t do? What if you forgave yourself for past mistakes and realized that you cannot change the past but you have full control over changing the future? That’s the kind of energy I’m tapping into on this episode.

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62 - Have a better metabolism than you did in your 20's Aug 26, 2022

Sound too good to be true? I PROMISE you that its not. Our metabolism might seem complicated, but the steps to rebuilding it are actually pretty simple. Lets dive into why our metabolism feels like it has slowed down AND what we can do to fool proof it into our strongest, best and most resilient metabolism for life! Get ready to have your mind blown 🤯

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61 - (HYPE) Where to start when life feels overwhelming Aug 23, 2022

Do you ever just have those seasons in life that just feel overwhelming. Almost like you have so much going on, that you don’t know where to start so you don’t start anything? I feel you girl- and this episode is for you.

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60 - The REAL answer to a realistic timeframe for your goals and weight loss Aug 19, 2022

In today's episode, I dive into what we can really expect from our body when it comes to weight loss and our goals, why I can't stand the fact that My Fitness Pal gives you the option to lose 2.5 pounds per week, and why you are right around the corner from striking GOLD in your journey if you just keep going.

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59 - (HYPE) How to get UNSTUCK in your healing journey Aug 16, 2022

I get straight to the point in this episode on how to stop spinning your wheels in your healing journey and what you need to do to finally feel like you can move past blocks and live your best life.

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58 - Bridging the gap between diets and intuitive eating Aug 12, 2022

If you have tried diets and you have tried intuitive eating and neither has worked for you, this podcast is what you have been needing in your life! Let's normalize neither of those working and learn how to tune into our bodies to find what fits.

Want to be in the next round of the EVOLVE coaching program?

Sign up on the waitlist HERE

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57 - (HYPE) Bad days are part of the human experience Aug 09, 2022

As much as I love a pivot and a reframe, I also want to acknowledge that were allowed to have bad days too. Were allowed to have duality when it comes with our feelings and our emotions and its actually SO important that we do. to be honest- its been a HECK of a week for me, so lets talk about it! Lets take 5 minutes to shake any guilt or shame for being in a funk and know that for every low, there is a high!

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56 - Healing My Hormones: my journey from stress, trauma, weight gain and hair loss- to taking back control of my body Aug 05, 2022

I want to continue to have an honest conversation around healing our hormones and metabolism. What it looks like, what a realistic timeline for this is and how to approach it for your body. I also just want to normalize the heck out of the fact that just because I'm a coach, doesn't make me above this. It's defeating, its frustrating, and I get it- this was my wake up call and in a weird way, I couldn't be more grateful for this phase and that I get to share it with you.

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55 - (HYPE) How to stop avoiding the work that will actually get you results! Aug 02, 2022

This is the short tough love episode you NEED in your life if you feel like you are spinning your wheels. Because what you want in life, is in the work that you have been avoiding- and I think you're going to love this reframe on how to breakthrough those patterns to be able to reach any of your goals!

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54 - Why dieting is killing your sex drive and how to get it back baby! Jul 29, 2022

I can't tell you how many women I work with, that have zero sex drive and have come to believe that its just normal. Low sex drive, low energy, not feeling like themselves and also not realizing that it's directly related to one big factor. Listen, having low libido is not something we should normalize and its typically a sign that something deeper is going on- so lets talk about it and how we can get it back!
Get on the waitlist for EVOLVE! (Click here)

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53 - The connection between hormones, stress and reaching your goals. Jul 22, 2022

On this episode Kaely and I dive into our personal journeys with over working our bodies to achieve weight loss and getting a much different outcome than we expected. We also talk about how we are naturally conditioned to do things that work against our body and what we CAN do to work with it for optimal gut, hormone and metabolic health.

About Our Guest:

Kaely McDevitt is a Registered Dietitian specializing in women's health. She owns a virtual private practice where she and her team help their clients overcome hormone and digestive issues through personalized nutrition. Having experienced the pitfalls of a conventional approach to women's health first hand, Kaely is passionate about empowering women to take the driver's seat over their health and wellbeing.

This fall, Kaely and her team are taking their work & mission to an in-person setting: a two-day women's health event! Think conference meets retreat meets girls' weekend. This is an experience open to all women that are feeling called to reconnect to themselves, their innate wisdom and to community. You can read more about the event & grab your ticket here. See you in October!

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52 - (HYPE) All my single ladies…. Jul 19, 2022

Todays episode is for all my single ladies or anyone that had navigated a season of singleness in their lives- it’s time to celebrate all that you do and all that you are. It’s time to be fully invested in this season of your life, embracing and owning every moment!

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51 - You get to write your story: Is it time to write a new one? Jul 15, 2022

We don’t realize how much the stories we tell ourselves are impacting our day to day and holding us back from what we want and who we want to be in life, But here is what is really amazing - YOU are the author and you get to write that next chapter. So let’s talk about what we want it to look like…

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50 - Fasted Cardio, Fat Burners, Waist Trainers- are they really worth the hype? Jul 08, 2022

I like to call these red flags in the fitness industry, that are SO EASY to fall for. They are usually hidden behind perfectly chiseled fitness models and really good marketing, with zero science to back them up. So I want to teach you why their claims aren't adding up to results and what you can do to get the results you want instead!

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49 - How to be relentless with finding your happiness Jul 05, 2022

Today, we chat about being relentless with your happiness and joy. I know life can feel heavy and it can feel hard, but there are also things we can do to start to shift that and make a big difference on how we show up in life. So lets chat about it..

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48 - Learning how to love your body again Jul 01, 2022

It's time to have a conversation around what learning how to love your body ACTUALLY looks like. This will be the hardest part of taking back control of your health and happiness, but the most important part- and I'm so grateful that I get to coach you through it! Let's increase that self worth baby because you deserve to feel amazing.

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47 - A REAL conversation about infertility, body Image and sobriety w/ Dani Dudek Jun 24, 2022

I hope you feel like you are sitting in the room with us on this one- just friends, having a real, raw and honest conversation about things that we struggle with as women and how to just keep going no matter what life throws at you. This one will make you laugh, cry, and pull at your heart strings- but I know its going to help you feel that you are not alone.

About Our Guest

1Hey friends, I’m Dani Harrison. Listen, I’m a mess but thanks for being here

There’s so much to share, but in sum, the last 10 years of my life have been dedicated to building relationships.

This started in myself after entering addiction recovery in 2015. Cascaded into opening fitness communities around metro Detroit. And today, I have the privilege of selling HR software, focused on employee culture and recognition. Funny how life works.

I’m open and honest about my struggles because the louder I recover and heal, the less someone else has to suffer silently. I’m 35, divorced a couple times, and live off coffee and pipe dreams. Sometimes- I’m barely making’ it. But something tells me I’m not the only one.

https://www.instagram.com/dani_dudek/

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46 - Why timelines are stealing our joy and making us settle Jun 22, 2022

Do you ever feel like you should be further along in life than you are? With relationships, business, finances- maybe all of the above? I feel you on this and its been hitting heavy lately, which is why I just wanted to have a freaking honest conversation about it with you. Lets name it, call it what it is, lay it out on the table and then reframe the heck out of it, so it doesn't hold us back any longer. We got this!

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45 - The cold shower craze and why I hopped on the train Jun 17, 2022

I can’t even believe I’m saying this, but I’m on day 15 of taking cold showers in the morning and I’m mind blown at what I have noticed. In this episode, I break down the science behind cold showers, why I started taking them and why you might want to try them too!

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44 - A Less Stressed Life Jun 10, 2022

On this guest episode with RD Christa Biegler, we dive into all this stress- how it manifests in our life, how its affecting our body is ways that we might not even know, and how we can start to manage the stress better in our life. Christa is legitimately a WEALTH of knowledge and she even blows me away! Can't wait for you to dive in!
Christa Biegler is an award-winning dietitian nutritionist, host of the Less Stressed Life podcast, and author of The Eczema Relief Diet & Cookbook. She helps health-savvy women beat bloat, burnout & eczema breakouts with her podcast, programs and private practice. She lives with her unicycling husband & kids in the Midwest. The Less Stressed Life Podcast & Nutrition mission is that everyone deserves a less stressed life without inflammation, food sensitivities and fatigue.

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43 - Savoring this season in your life Jun 03, 2022

In todays episode, I want to inspire you to savor the season of life that you are in right now. Even if it looks different than you think it should, even if its not focused on growth, even if you don't feel like you are crushing goals. I feel you! And I want to share some things that will help you be present in this season and more aligned with yourself than ever before!

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42 - Activate: Reconnect to your body. Restore your hormones. Reignite your metabolism. May 27, 2022

Gone are the days of frustration and unanswered questions and living in a body that you don't understand. The dynamic duo is back to answer all your questions on hormones, metabolism, and how to get your body to start working for you again. We're here to help!

Sign Up for ACTIVATE!

https://www.corinneangelicanutrition.com/activate0622

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41 - Everything you need to know about Supplements and more! May 20, 2022

Have you ever wondered if all the supplements out there are effective? What ones work and what ones are complete BS? Then you wont want to miss this episode. Sports Dietitian Tony Castillo and I break down all the deets on your top questions, bust all the myths and have so much fun doing it! I know you are going to love this one...
Tony Castillo is a Sports Dietitian and Nutrition coach who helps athletes and active individuals lean out and enhance performance without diets, endless supplements or overhauling their whole life.
Tony’s journey began as an overweight middle schooler. This continued throughout high school until he decided to jump on a “diet.” Unfortunately, this resulted in unsustainable weight loss. His weight fluctuated in college due to lack of nutrition knowledge, but this inspired him to understand how nutrition played a role in the human body.
Tony graduated from Florida International University in Miami with a B.S. in Biology, B.A. in Chemistry, and an M.S. in Nutrition and Dietetics. He is credentialed by the Academy of Nutrition and Dietetics as a Registered Dietitian.
Tony’s passion today is to teach others how healthy lifestyle modifications optimize performance in ALL areas of life. After working at the University of Florida and then with the Toronto Blue Jays, Tony focuses on helping you to become an elite performer. Being an elite performer in your field can take many forms, whether you’re a professional athlete trying to become an MVP or a recreational athlete not wanting to be last in class anymore. Tony’s plan is to teach his clients how to sustain their weight goals for life without counting calories or overhauling their whole life.

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40 - Why OTF and Peloton aren’t getting you the results you want May 13, 2022

I know this title is going to trigger a few of my loyal ladies, but hear me out! This goes for my bootcamp and HIIT lovers too. My question for you is, are you spinning your wheels wondering why the effort you are putting in, isn’t matching the results you want to see? You might feel yourself getting stronger, but the physical isn’t matching. This episode is going to be an amazing reframe on how to get exercise to work for you again! Heck YES!

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39 - A fun life update and all your top questions answered! May 06, 2022

Join me for this entertaining and somewhat spicy episode, as I dive into everything you want to know! How life in Denver is, new friendships, healing from trauma, personal goals, Tucker, my dating life, and finding freedom for the first time at 35 years young!

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38 - Supporting your friends and yourself through trauma Apr 29, 2022

When I dropped the episode about taking care of yourself through trauma, it did so well, that I wanted to dive deeper into it. I want you to know that you are fully supported and valued and I also wanted to have the conversation around being a better ally to the people in our lives that are working through trauma. I chose to have Brooke to come on this episode because 1, she is an incredible wealth of knowledge and 2 because she supported me as I went through and worked though a few years of trauma. She was by me at some of my lowest moments, in ways that I cant explain, so I wanted her to.

Bio:

Brooke is a Functional Nutritionist and Trainer and runs Brooke Rozzie Coaching where she and her team work to help women rewrite the narrative on how they approach nutrition and their health by supporting their hormones, gut health, and lifestyle factors so they can truly feel their best in their skin.

She is also the host of the Power of a Woman podcast available on spotify and iTunes

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37 - Why Your Affirmations Aren’t Working Apr 22, 2022

We all have the best intentions with affirmations and becoming a more positive and compassionate version of ourselves- but what happens when affirmations and positive thinking keep coming up empty? In this episode, I break this down for you and tell you exactly what you can do to turn your affirmations into a reality.

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36 - The Energetics of Weight Loss Apr 15, 2022

In today’s episode we dive into a topic that COMPLETELY shifted my health and fitness journey- How I was finally able to give up diets, tracking, obsession and still see the results I wanted and then some. Get ready to never look at approaching your body the same and learn how to be a complete energetic match for your goals.

Are you ready to EVOLVE? Send me an e-mail or DM to get on the waitlist for Monday’s launch!
Email me at: conditionedbykaty@gmail.com
https://www.instagram.com/conditionedbykaty/

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35 - Taking Steps Forward with Guest Ricki Friedman Apr 01, 2022

On this episode we have such a real and honest conversation about how to take steps forward in your life. We dive into uncovering trauma from your past, limiting beliefs, and owning your truth in order to be able to break through glass ceilings and show up in life as who we are meant to be.
Ricki is a speaker, creator, mentor, and podcaster who helps people take steps forward in their lives (and day), walk away from weed, and heal internally. She uses her creativity, authenticity and life experiences to develop programs, cultivate community and transform individuals from the inside out.
Tiktok: https://www.tiktok.com/@rickinfriedman
WALKING PODCAST: Steps Forward with Ricki on apple & spotify
IG: rickinfriedman
Website: Steps Forward with Ricki

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34 - Emotional overwhelm and what to do when life feels hard Mar 25, 2022

In todays episode, I dive into how I recently experienced emotional overwhelm to the point where it felt paralyzing, where the most simple tasks seemed like too much! Lets break down why honoring these phases is so important and also what I had to do in order to feel like myself again.

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33 - Have your drinks without losing results! Mar 18, 2022

Alcohol may be ruining your progress, but it doesn’t have to. In this episode I break down how alcohol can affect our metabolism, where you might be going wrong and how to enjoy in a way that is best for your body!

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32 - PART 2- What NOT to do when you move cross country Mar 15, 2022

The episode that you have been waiting for! Mama Salty is back for round 2, as we come to a close (almost!) on the moving nightmare. Find out it ended, how we were able to recover some of my things after they were marked stolen, what we did to make sure this doesn't happen to anyone else, and of course- a lot of funny stories in between!

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31 - How much protein do you really need? Mar 11, 2022

Ever wondered how much protein you need for your body? I have good news for you! I break it all down in this episode. Why protein is important, how much we need vs what diet culture tells us we need, and simple ways to start getting enough!

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30 - All things dating, relationships, and how to find true connection whether you are single or taken Mar 04, 2022

Lets have a real conversation about modern dating, marriage, breaking through standards of what partnership looks like and what to do when you are unhappy in your relationship.
About Our Guest!
Clara Artschwager is a modern dating coach and writer, whose work has been featured on The Cut, Fox 5 NY, Pure Wow, Man Repeller, Well n’ Good, Girl Boss, Mind Body Green, Elite Daily and more. She specializes in guiding women who already live rich, full lives, who seek partnership from a place of human intimacy and connection versus ego. She does so through a signature modality combining one to one coach, subconscious journaling and integrated content. Clara holds a B.A. with honors in Philosophy from Johns Hopkins University with a concentration in Women & Gender Studies. She received her life coaching training through the Coaches Training Institute and is a certified Nutritional Therapy Consultant. She has spent the last 25 years dedicated to her own personal growth through cognitive behavioral therapy, sex therapy, career coaching, life coaching, yoga and meditation. She blends her own experience with her education and training to help women become more of themselves, in life, in work, and most of all, in love.
Check Clara out on Instagram here!

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29 - Taking care of yourself through trauma Feb 25, 2022

If you have been through trauma- past or present, no matter how big or small, this episode is for you. Prepare for vulnerability as I dive into my journey with an emotionally abusive relationship, what it has taught me, and how I dive deeper with my clients to teach them how to take care of themselves through trauma- at any point in their life.

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28 - A real convo about remembering who you are, dating yourself and finding true happiness Feb 18, 2022

Here's the thing about life...It's so easy to live on autopilot. Day in and day out and before you know it, you are tearing up at the Superbowl Halftime Show remembering who you used to be and how much fun you used to have. So lets have a conversation around remember who you are and dating yourself again in order to find out. Spoiler Alert: This isn't just for my single ladies.

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27 - Unshrinking Yourself w/ Lindsay Holder Feb 11, 2022

In this episode we hope you feel like you are in the room with us having human connection and conversation. We dive into how to unshrink yourself, how to take up space and why its okay to do things different in life!
A little about Lindsay:
Lindsay Holder is your personal health, fitness + mindset coach & detroit influencer, brand ambassador, dog mom and your biggest fan. She teaches her people how to take care of themselves— truly, holistically, and sustainably. She is here to encourage, empower and elevate you to be your best self. Her goal is to help you radically shift your mindset around food, your body, and ultimately how you show up in your life! She is the owner of Hustle Flow Lab — a small private training facility located on the east side of Detroit.

Find Lindsay on Instagram here. @Hustlehardholder
Lindsay's Website: https://hustlehardholder.com

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26 - What's really going on with your metabolism?! Feb 04, 2022

If you have ever said "my metabolism has slowed down since I've gotten older, this episode is for you. Lets dive into what's really going on with that stingy Metabolism, why its probably not your age, and what you can do instead to optimize it and live your best life!

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25 - Lets Talk About Gut Health with Bridgitte Carroll! Jan 28, 2022

Gut health is the talk of the town these days and in this episode, we break it all down for you! Why gut health is so much more than just what we eat! How to heal your gut, how to have a better connection with your body and what supplements you should be taking. Get ready for gut health 101, but WAY more fun!

About our guest...

Bridgitte Carroll is a functional dietitian specializing in gut health, and business coach and Founder of GutPersonal supplements. Her mission is two fold - improve health and wealth for women!

After healing herself & a decade of studying functional medicine and nutrition and healing hundreds of women, she realized even women who eat super healthy, have a lot of gut issues. In her coaching company, The Gut Fix, and with her personalized line of gut health supplements, GutPersonal, her and her team are on a mission to eliminate gut issues for all women. GutPersonal female is not only female founded but also female FUNDED and operated.

Bridgitte also does high level private business mentorship & The Aligned Mastermind to empower female wellness entrepreneurs to create a business that aligns with their highest vision of self, life and biz. She works with women who WANT IT ALL, including having a multi-6 and 7 figure business and absolutely loving their life.

Check it out on Instagram:

@wellbybridgitte

@the.gut.fix

@gut.personal

Buy Gut Personal! katy10 for 10% off!

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24 - What NOT to do when you move cross country Jan 21, 2022

Although the circumstances are less than ideal, I am so excited to bring my Mom aka Momma Salty on this podcast to be able to tell our moving nightmare. In this episode we break down what went wrong, all the lessons we learned along the way, we answer your top questions and also give you the update on where my things are now. Buckle Up, because this story is pretty unbelievable.

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23 - (Guest) Stepping into your power, the rise of female investing, and all things Real Estate w/ Bethany Reyes Jan 14, 2022

If you are struggling with where you are at in life vs where you want to be- this interview is a MUST LISTEN! We dive into Bethany's incredible story of resilience! Breaking free from an emotionally abusive relationship, navigating being a single mom and social worker- to being married with 6 kids, a top producing real estate agent and business mentor, investing in yourself, and breaking through limiting beliefs.

About Bethany...

A top producing real estate agent and business mentor- Bethany grew up in Metro Detroit, and worked as as Clinical Social Worker for over 10 years. Bethany was able to break free from an abusive marriage, heal from PTSD, build a business, all as a single mother. She has bought her first rental, and currently growing a team. Most recently, she provides wholistic and aligned business coaching to business owners. Blending her formal training as a Clinical Social Worker with her business knowledge.

Her company, The Better Co, focuses on building wealth through real estate, while still having a life of freedom and a lot of fun along the way.

Bethany is remarried and now the mother of 6 kids.

Where you can find her:

https://www.instagram.com/betterwithbethany/

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22 - Strength Training vs. Cardio.. Which one is better? Jan 08, 2022

This might be the #1 question I have been asked in the years I have been a trainer and nutrition coach. In this episode I break down each side which one might be a better option for your body! Let’s dive in…

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21 - Reflections and Resolutions- Part Two Dec 31, 2021

If you didn't listen to the first episode, you do not want to miss out on it! Download the Part 1 and Part 2 below and lets start our 2022 out with relentless optimism and momentum in becoming our BEST self.

Join the next round of Master Your Metabolism- THE ACCELERATOR starting January 10th!
SIGN ME UP!

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20 - Reflections and Resolutions - Part 1 Dec 24, 2021

Let’s first reflect on 2021 and give ourselves some SERIOUS credit before we head straight into setting our goals for 2022. Let's laugh, cry, and celebrate how far we have come this last year and take some time to set the right intentions and mindset for next year to make sure our resolutions become routines.

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19 - Surrender: How releasing control can bring you more happiness Dec 17, 2021

This podcast is coming in HOT for my people that love control! You know who you are- my type A, love to know the outcome kind of people. I feel you so much on this, which is why I want to tell you about something that changed my life on this move across the country and I know it can shift yours too! Lets talk about surrendering and what it can open up in our lives!

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18 - How to stop asking permission and become who you were meant to be all along! Dec 10, 2021

(Pep Talk!) For the woman that is tired living life on other peoples term, tired of asking permission and ready to fully own who you are inside and out! The truest and most beautiful life isn't always easy, but it becomes so much easier when we start living it through who we are instead of who we were told we should be. Buckle Up!

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17 - How to overcome food guilt and stress this Holiday season Nov 26, 2021

The Holidays always seem to magnify stress around food, around our bodies, and can just be plain overwhelming. I want this year to be different for you, which is why I'm teaching you not only how to overcome it, but how to stay on top of it for good and go into 2022 feeling amazing! This is your year!

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16 - How to Create Magic in the Mundane Nov 19, 2021

(Guest!) Do you ever wish you were living someone else's life? Or wish you could have that true happiness that other people have? For most of us, this seems impossible, but I promise you that its way more simple than you think. Join Kelsey Flannagan, a trauma informed self-discovery coach and I, as we dive into how to overcome that feeling of groundhogs day, with the same story on repeat- and how to create fun, freedom, and magic in your life again!

About our Guest:

Kelsey is a life coach, breathwork facilitator, creative, retreat host, and adventure junkie. She helps women rediscover who they are, break free from the rules and expectations we believe we’re supposed to live our lives by using strategies rooted in authenticity, self discovery, and transformational healing.

She's the founder of the Alive To Thrive a movement to remind you of your power and to live your life by design not be default, the author of 90 days to thrive a journal for achievers to conquer the day with flow & joy by aligning your day to your needs and who they are at their core.

Where you can find her:

https://www.instagram.com/kelsey_flanagan_/
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15 - How to break up with tracking without losing any progress Nov 12, 2021

Where are my calorie and macro trackers at? This episode is for you! I'm teaching you my bulletproof process that I teach ALL my clients on breaking up with tracking, without the stress or anxiety of losing any of your progress. I promise you, its possible and all the sauce on how is packed in this episode!
Muscles Without Macros Masterclass
https://www.conditionedbykaty.com/muscles-without-macros-checkout

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14 - Why you cant reach your 'Goal Weight' Nov 05, 2021

If you are someone that is always trying to hit your goal weight but can never seem to reach it, hit that download button because this one is for you! In this episode, I dive into what your goal weight should be, why you aren't reaching it, and how to not only get there, but live there happily. Warning- Content might be different than you are expecting.

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13 - My Big Announcement! Oct 29, 2021

(BIG NEWS!) It's finally here Not only am I spilling the beans on the massive change that is happening in my life, but I am telling you the 'why' behind and bringing you along for the whole journey. Buckle Up...And let me know what you think!

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12 - The rise of disordered eating- The way we view food, perfectionism, and a deep dive into mental health! Oct 22, 2021

Join me and Katie Griffin, a limited license Psychologist specializing in the treatment of eating disorders, as we dive into the rise of eating disorders, how to overcome our perfectionism with food and our bodies, and why talking about mental health is so important!

About our guest: Katie is a Limited Licensed Psychologist specializing in the treatment of eating disorders. She works with individuals across all ages and genders to build a life they enjoy living. Katie is a certified health coach as well as a certified yoga instructor, weaving both backgrounds into her work with mental health. In her free time, Katie is a dog mom to her dachshund Henry, enjoys reading and also loves training MMA. Katie's life mission is to enhance the quality of each persons life she comes in contact with.

Where you can find Katie:

https://www.instagram.com/therapyfortheresilient/

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11 - The Highway to Hell or The Dirt Road to Happiness Oct 18, 2021

(Pep talk!) I find that most of us just want to feel free- free from our thoughts, our stress, our insecurities, our trauma and the list goes on and on. But the "how" has always been the hardest part. I recently had an incredible conversation about this, with a new coach that I hired. It was mind blowing- and I know if it shifted me, its going to shift YOU!

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10 - Once Upon a Diet Oct 15, 2021

(Interview) So excited to bring you this interview with Toni Marinucci. She is a Registered Dietitian,", TedX speaker, Author of "Once Upon a Diet and an incredible human being . We dive into her new book. how dating and dieting are so similar, and ways you can be happy any healthy without a scale or a relationship status.

Where you can find Toni
www.instagram.com/tips_with_toni
Where you can buy "Once Upon A Diet"

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9 - How to be more intuitive with nutrition, movement, weight loss and life! Oct 08, 2021

This is for the girl that wants it to be easy. That feel like she will never live a life where diets, structure, and rigid routines don't exist. For the girl that just wants weight loss to feel more natural instead of forced. THIS ONES FOR YOU! I'm teaching you all the steps I teach my clients, to start transitioning over to a more intuitive way of feeling happy healthy and confident in your body.

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8 - All things Hormones, Birth Control, Cycle Syncing, Weight loss and how to take back control w/ Corinne Angelica Oct 01, 2021

I am so excited for you to hear this episode with Board Certified Holistic Nutritionist and Hormone Expert Corinne Angelica. Get ready as we dive into to all things hormones and the female body- What a hormone imbalance might look like, the impact hormones have on our health, birth control, transitioning off birth control, and the best ways to track ovulation and honor your cycle. Get ready for a good one!
About My Guest:
Corinne is a Certified Holistic Nutritionist who leads women to address the root cause of their symptoms, honor their cycle & balance their hormones naturally so they can have more energy, have a pain free regular period, thrive with PCOS & overall improve their quality of life. Corinne’s passion came out of her own struggles of an irregular/non existent period, migraines, facial hair growth & IBS which all stemmed from undiagnosed PCOS. It’s her mission to help as many women as possible feel their absolute best so they can fully show up to life.

For the free video series: 4 Steps To Achieving Hormonal Harmony text me the word FREE to 516-430-5144 or click the link https://my.community.com/corinneangelica

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7 - (Guest) Stress, Trauma, and how to feel good through hard times w/ Brooke Rozmenoski Sep 24, 2021

From 2020, to life changes, to having kids, to loss, to negative relationships- and everything in between- we as women have had our fair share of stress and trauma. It's a natural response to want to control our bodies during hard times, but a lot of times that works against us. Join certified Nutritionist Brooke Rozmenoski and I, as we teach you how to navigate these situations mentally and physically so you can get back to thriving in your body.

About My Guest: Brooke is a certified Nutritionist and Personal Trainer with over 13 years experience. After a decade of working for a large fitness company in regional and national roles as well as providing education to the trainers, she moved to opening her own business to support women and moms after personal experiences and things she was consistently hearing from clients. Brooke coaches and mentors women to feel their best in their skin and mind through focuses on hormonal health, nutrition, mindset work, movement, and lifestyle/wellness components. She runs the Balanced Body program which is an all encompassing program to truly help you make the shift you need into feeling aligned in your body and life!
Find Brooke here:
https://brookerozzie.com/instagram

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6 - Overcoming Emotional Eating Sep 17, 2021

Whether its stress, sadness, anxiety, or boredom- emotional eating is one of the most common things that I see clients struggling with and its nothing to be ashamed of. On this episode, I tell you why the advice you have been given, hasn't worked- and show you exactly what you need to do to overcome emotional eating forever and never let it hold you back again.

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5 - What NOT To Say To Single Women In Their 30s- Or Any Age! Sep 10, 2021

Learn how to be an ally to the people around you, break through judgement, have hard conversations and what not to say in the DM’s. It’s time to accept people choosing to live their lives different, and learn how to have a filter again- now that social media has taught us not to.

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4- Why I Gave Up Coffee Sep 06, 2021

A year ago, coffee was my true love- I was an absolute fanatic, until it started to have negative effects on my body (sleep, stress, anxiety). How I leaned myself off caffeine, dealt with the side effects and what I drink instead!

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3 - My Story: Nowhere That I Thought I Would Be, But Everywhere That I'm Meant To Be Sep 06, 2021

A deeper dive into my life and my story. From a college drop out to a multiple six figure business owner, navigating divorce, being a people pleaser and everything in between. Your one stop shop for a life update on all things 'Katy'!
You can find me here:
Instagram
www.conditionedbykaty.com

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2 - How to truly MASTER your metabolism and your body Sep 06, 2021

This is for the go getter that always feels like they are doing the right things for their body- but the effort you are making is never matching the results you want to see. Maybe you feel like your metabolism has slowed down and what once worked is no longer working? I GOT YOU! This episode covers everything you need to be doing to get your body to start working for you again.

Do you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.
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1 - From stressed and anxious, to living a life you are fully aligned with! Aug 25, 2021

Remember when life used to be more fun and light hearted? And then somewhere along the way it became so serious and slowly but surely, we pivoted to adulting with stress and anxiety and we forgot that life is meant for more. So, lets unpack that today, and navigate how to start having fun again and living a life that lights you up!

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