Eat the Cookie(s) – Shift Your Holiday Mindset

WOW! Merry Christmas Eve! I won’t lie, I am a bit ashamed that it has been over a YEAR since my last blog post. Needless to say, a LOT has happened in the past year, but I’ll save that for a future post.

In case you missed it – my gal pal, Lauren and I, started a PODCAST (freaking awesome right?!), where our goal is to find fellow badass women be happier, healthier, and smarter each day. You can find us here on iTunes (or Spotify or Stitcher).

We recently interviewed fellow Registered Dietitian Nutritionist – Kacey Massie – on her eating disorder story and how she found intuitive eating. I won’t spoil the details, you’re just gonna have to subscribe to make sure you get the episode when it is released next month!!

While working more with weight loss patients and clients I have started to shift my own counseling skills to integrate the principles of intuitive eating. But what IS intuitive eating? In a nutshell – I’m helping clients to steer away from the DIET mentality and eat based on listening to their body.


With the hustle and bustle of the holidays comes all the social media blasts about ‘burning off the extra Christmas cookies’ and so much that grinds my RDN gears. FOOD and EXERCISE are not and should not be transactional. We should eat because 1) we have to in order to survive and 2) we enjoy it. We should sweat because 1) it’s good for us and 2) how it makes us feel.

If you struggle with mindset when it comes to eating, I encourage you to eat the cookie, get your sweat on (or not) and move on with your life!! Check out these tips below to help you start the shift…

1) SWEAT. Take time to spend with loved ones, but also take time for your sanity. If you’re home for the holidays, meet up with a high school friend for a group fitness class or just walk outside. Maybe pop in that old Turbo Jam DVD or do a 20 minute HIIT workout. You will be happier and less stressed for it. Exercise because you CAN not because you have to.

2) ASK YOURSELF. What is it that brings you stress or anxiety around eating and the holidays? Is it your grinch of a cousin who ‘always’ has to make a comment about your weight? Were you raised around women who are always dieting themselves? Try to ask yourself questions that maybe bring some enlightenment to why you think about food the way you do. Don’t be judgey, just acknowledge it, and think about it. Want to take it a step further? Write it down. Magic happens when we take pen to paper. No one has to see this but you.

3) HONOR YOUR WANTS. It’s OK to eat just to eat, even if you are not hungry. I am guilty of giving you guys ‘tips to survive the holidays’, and if you want to follow those that is OK too! If you want to eat cookies for breakfast, you DO YOU!

4) HONOR YOUR FULLNESS. It’s OK to pass on seconds. When offered more food, you don’t have to explain yourself if you simply choose to not have more.

5) DO WHAT MAKES YOU FEEL GOOD. Maybe you’re still working to find the balance of eating and trying to understand what that word balance even means to you. That’s ok. It’s a process that is always changing based on your season of life and where you’re at. Remember – YOU are in control of how you feel and only YOU know your body best.


Please share this with a friend who needs to hear this message. Add me on Facebook or Instagram and let me know what you think! For more tips check out the link below.

What to Do When You FAIL

What if I told you I took my Registered Dietitian (RD) exam not once, not twice, but THREE times. That I also failed my Personal Training exam the first time. I didn’t get matched for my Dietetic Internship, and didn’t make it past second round of interviews for a Masters Program. I’ve had to cancel more than one instructor training certification because I couldn’t get anyone to come. I had to retake a class in college, and I definitely did a victory lap 5th year.

Rejection SUCKS, failure SUCKS, and to be honest, makes you feel like a giant LOSER *cue L to the forehead*.

If you know me and you are reading this, you might be surprised. So often we compare ourselves to everyone else’s highlight reel, which only adds to our loser-ish lame feelings. I’m here to tell you that if you have experienced this (more times than you’d like to admit), you are not alone. And even your insta-girl crush or role model has failed more than once…you just don’t see it!

(To your perception) there is always going to be someone who is smarter, richer, skinnier, and 5 steps ahead of you. What separates YOU from THEM is your attitude, and how you handle ‘failure’.

My road to RD has been the farthest thing from the straight and narrow path, it’s been full of pot holes, flat tires, and well, you get the point. When I decided to combine my passions for both fitness and health back in 2010, it was just that, a decision. I knew that in order to best use my talents and help people, I needed to be strong in both areas. Throughout my 5 years of school, year long internship, and much more in between, my own family even questioned “is this really worth it?”

Like I said, I made the decision, and when I decide something, I am going to do everything in my power to make it happen. No matter how long it takes me, it is going to get checked off my list!

Maybe you failed an exam you’ve been preparing for your whole life, maybe you got dumped by the love of your life, maybe you have a crappy support system, or maybe it’s an overwhelming feeling from lots of mini mess ups. Whatever it is, I know the feeling, but I also know how to bounce back. Here’s what worked for me, and hopefully it will help you too:

1) Cry. Pout. Scream. Breathe. You are allowed about 30 minutes to be upset, but THAT IS IT. For me, when I failed my exam, I sat in my car and cried like a 5-year-old in frustration and sadness. I turned off my phone and crawled into bed to avoid the world. Then, I googled ‘what to do when you fail your RD exam’ (because when you don’t know, you GTS), and found nothing which is why I am writing this blog. Get it out of your system and get on with it.

2) Fix your face, go to Starbucks, and make a new game plan. Clearly, my study habits, test anxieties, or whatever was not working. I had to sit down with pen to paper, figure out what was working, and what wasn’t. For me, I fooled myself into thinking I was studying, but I knew I could have been more focused, more consistent, and more diligent. If you don’t take an HONEST look at your mistakes, how are you going to improve? You won’t.

3) Adjust your mindset, find your mantra. Cheesy? Sure. Motivating? Yes. I legit would look on pinterest and instagram motivational quotes. You got this. Make it happen. Why not you? Fail forward. Every no gets me closer to a YES. I wear 3 pieces of jewelry at all times: a scapular to remind me to keep faith and follow my heart, and 2 bracelets, 1 by Momentum Jewlery that says Make it Happen (because this is my go-to phrase, just suck it up, and make it happen), and a bracelet from my mom that says ‘she believed she could so she did’. Anytime that negative voice comes in my head, I just look at my wrist and take action!

4) Constantly review your WHY. It was SO hard to motivate myself to continue studying the same material over and over again. On days I didn’t want to, I forced myself to write (yes pen to paper) my goals and my WHY for becoming a RD. Why did I want to do this in the first place? Who am I going to help serve by accomplishing this? WHY does it matter? This always fires me up to push past any excuse. I also reached out to close friends and family to hold me accountable to studying and staying focused.

5) Share your story, the MESS in your message, to help someone else. Everything happens for a reason, and for me, I know I am meant to learn from my experiences to help motivate and inspire someone else. Because if I can help just 1 other RD2BE or young badass human reach their goal, then is it really a failure? I consider that a success!

There’s no shame in repeating a test or having to re-do something. If it’s important to you, stick with it. You are smart, beautiful, persistent, and you must be fearless in the pursuit of what sets your soul on fire. You KNOW you can make it happen!!


if this helped you, please share with a friend, or comment below with what works for you! <3

How to Recover from a Fitness Certification

As a Beachbody LIVE Master Trainer, I spend my weekends basically training the trainers. I usually spend the week prior preparing choreography, reviewing material, and getting organized. The day of, I usually wake up before 5am to travel, lead the training from 9am-5pm, clean up, and head home! It makes for a long day, but words can’t even describe how FULL I am. The moment I see it just ‘click’ for a new instructor, and hear their stories of how they are paying it forward, it gives me goosebumps still just thinking about it!! <3


As the participant, you feel like you have been marinating in your own sweat all day (because you have been), you are SO happy, but SO overwhelmed, and feeling all sorts of emotions! Not to mention walking with a swagger. Here are my top tips for how to recover (both physically and mentally) after attending one of my Beachbody LIVE Instructor Trainings (or any other certification)!!


  1. FUEL YOUR BODY! You have been moving for almost 8 hours straight and pushing your body. Recover by drinking lots of water, and eating a big meal heavier in carbohydrates and lean protein!
  2. SLEEP THEN MOVE. Get at least 8 hours of sleep, and if you can, wake up with no alarm. The next day, try to do something to stay active. Doing nothing will make you feel even more sore! Go for a walk, easy bike ride, take a yoga class, or foam roll and stretch.
  3. REVIEW YOUR NOTES. Look through your manual and any notes you took during the training. Try to think back throughout the day, writing down anything you can/wanted to remember. If you don’t do it now, your notes may not make sense later!
  4. TAKE ACTION! Get out your planner/highlighters, write goals, set dates, and tell someone! Ideally, tell your Master Trainer or mentor so they can hold you accountable. Set fast approaching deadlines for the following…
    • When you will have first section memorized (1 week)
    • When you will do the workout
    • when you will write your notes
    • when you will listen to your music
    • when you will teach to warm bodies aka anyone who will let you!
    • when you will find a class/teach your first class!
  5. WRITE YOUR WHY. Take a moment to reflect on WHY you signed up for the training in the first place. Was it on your bucket list? Outside your comfort zone? To help others? To gain confidence? Really dig deep and think about why you made the investment, and what you will do to HONOR that investment. We are more likely to stay motivated and committed when we can connect this internal reason that is close to our hearts.
  6. ASK QUESTIONS! If you feel stuck or lost, don’t give up!! Do not be afraid to ask questions if something isn’t clicking. Ask your mentor if they will practice with you or if you can record yourself practicing and send to them.
  7. BELIEVE IN YOURSELF! Have faith that if you put in the practice, and stick with it, it will click!! Be proud of how far you have already come. Use that as fuel to your fire to keep pushing forward and remember how your courage and passion will help to inspire others!!


If you are considering becoming a fitness instructor or making fitness your business, please reach out to me at 🙂

How Many Calories Should I Be Eating?

As much as I hate counting calories, like creating a budget, it must be done! Unfortunately, the truth is, it is very difficult to calculate how many calories you should be consuming with 100% accuracy unless you have access to a bod pod, a metabolic cart, or other crazy cool technology found in labs and universities.

Fortunately, we can calculate your Basal Metabolic Rate with a good ol’ calculator to give us a ballpark range of where to aim. Basal Metabolic Rate takes into account height, weight, age, and activity factor. This will determine how many calories you need just to BE, what our bodies need to simply function and survive at rest.

When calculating, it is common to use the Mifflin-St.Jeor Equation:

  • Women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 161
  • Men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5

For weight in kilograms –> divide your weight in pounds by 2.2.
For height in centimeters –> multiply your height in inches by 2.54.
Once you have determined your BMR, multiply it by the appropriate activity factor to determine your daily caloric needs:

  •    1.2 = sedentary (little or no exercise)
  •    1.4 = light activity (light exercise/sports 1-3 days/week)
  •    1.6 = moderate activity (moderate exercise/sports 3-5 days/week)
  •    1.7 = very active (hard exercise/sports 6-7 days a week)
  •    2.0 = SUPER active (very hard exercise/sports and physical job, like you’re an athlete)

If I am boring you to death, and you hate math, just google a calculator that factors in all these things.


Why counting calories might not always “add up”…

  • does not take into account the thermic effect of food (some things take more energy for our body to digest than others)
  • you are over/underestimating when you log/not logging accurate portion sizes
  • you are a hot-box-of-hell and stressed out and your body says NO KEEP ALL THE ENERGY!!!
  • doesn’t take into account how much lean muscle tissue you have (which burns more calories at rest – visit if you need help with this and free workouts!)
  • anyone can edit apps like My Fitness Pal, so what you choose may not be accurate to what you actually ate
  • Some app trackers may give you a super low calorie goal, pushing you to lose too much weight too fast. The quicker we lose it, most likely the quicker we gain it back. Aim for 1-2 lb weight loss per week at a max.


Tips for weight loss…

  • Log your food for a few days (2 week days, 1 weekend) to get an idea of where you are at
  • Compare this to the goal you calculated above & ask these questions…
    • Am I eating too much?
    • Am I eating enough?
    • Where can I make simple changes? Substitutions? Plan ahead?
    • What are my triggers to poor eating habits?
  • Can I cut back portion sizes or maybe move more throughout the day?
  • What truly motivates me?
  • Who will hold me accountable?
  • Visit a Registered Dietitian for more specific nutrition advice and a Personal Trainer to help you hit your fitness goals. Always use your best judgement and do your research when surfing the web for tips.



If this was helpful, please share with a friend. If you are interested in joining my next private fitness & nutrition coaching group, please email to apply!



3 Simple Foam Rolling Exercises to Soothe Tight Muscles

3 Simple Foam Rolling Exercises to Soothe Tight Muscles

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There’s a magical way to ease those tight muscles and ‘knots’ in your body. This is perfect for runners, fitness trainers or anybody out there who just wants to improve their performance, mobility and flexibility. My not-so-secret secret? FOAM ROLLING. You can get it inexpensive piece at any store out there like TJMaxx or on Amazon (12-inch for $8, 36-inch for $18, yes I am an affiliate for amazon but only because you can buy everything on there and it is amazing).

I have 3 favorite foam rolling exercises that I am going to share with you. These tips are very helpful whenever you have those knots, but really should be done at least every other day to increase your mobility, flexibility, and help you see those GAINZ. These moves will help you de-stress, improve mobility and flexibility, and prevent injuries. I always incorporate foam rolling into my warm up before I lift. It is the best and worst thing you will ever experience….you won’t understand til you do it!


Open up the hip flexor and lengthen the quads. Come on to the foam roller and get some leverage. Go up right below the hip bone and walk your arms to right above the knee joint.

Another way to do this is to stack the legs and roll on one leg at a time. Go slow At least 30-35 seconds each side. The more weight you put the more pressure it gives.

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2. The IT Band

Place one foot up. Lift your opposite foot on the foam roller. Lie on your side with the foam roller under your outer thigh. Roll between the knee and the hip, pausing on any sore/tight spots. Do it on the other side. Be sure to support your body weight and roll above the knee and below the hip.

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3. The Lats

Come down on your hips. Raise one arm and lean on the foam roller just under your armpit. Roll it up and down to find that tight, sore spot. Switch sides.

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Try it and notice how you are feeling relaxed, revived and fresh! Tag me in your posts and let me know if you want to see more mobility drills! @kthake or visit for more tips!


My Christmas Wish List

So if you are like me, instead of actually doing your Christmas shopping, you are reading/writing a blog about all the COOLEST gadgets out there! I feel like doing a “Katie’s Favorite Things” in case you are in need of some last minute gift ideas for your fit friend and maybe that fit friend is yourself, no judgement here 😉


  1. Fitbit Charge HR – OB.SESS.ED. yes 3 syllables. If you have one, you understand, if you don’t have one, you feel totally left out of all these challenges and fitbit slang. While my genius PhD clients will argue with me that activity monitors don’t give accurate heart rate or sleep stats, I disagree!! I find my HR to be fairly close when I check it on my own. It at least gives me a range to know if I am close to the intensity I am aiming for. The sleep feature has forced me to set sleep goals which I would NEVER do in the past! Also, it is overall just motivating and makes exercise/moving more fun than it already is. The app is user friendly, and as a dedicated Fitbit user for over 2 years I highly recommend!! *I am an affiliate for amazon if you order through the link, but I don’t care where/how you order it, just get it. Now. Amazon is the bomb dot com though in case you haven’t heard.
  2. Select Tech Bowflex WeightsYeah I don’t have these, but here’s the link so feel free to send them to me 😉 You can adjust the weight in one dumbbell! Genius!!
  3. Pocket Spot Light – For my Periscope peeps or maybe you just want really good lighting for your selfies. Well worth it for better lighting when making at home fitness videos
  4. Lululemon Define Jacket – For as much as I live in my workout clothes this jacket is warm yet light weight enough to wear everywhere I go. To class, from class, in trainings, anywhere. It has the thumb holes and is fitted to make you feel sleek and professional even though you are really a sweaty hot box of hell!!
  5. Gorilla Tripod –  Best $5 I ever spent. Never worry about not being able to join a picture. Just whip out your tripod and set the timer! I would be lying if I said I didn’t use this at least once a day.
  6. Bose SoundLink Bluetooth Speaker – Also use this everyday whether as a back up for teaching, to rock out while I sing in the shower, or to blast my podcasts while I run around the house. The sound quality is great and comes in fun colors too!!
  7. Batiste Dry Shampoo – I think you can buy this in Target but I prefer to just buy it in bulk…for real tho
  8. Lebert Equalizer – Again, don’t have one but it’s never too early to start planning your future home gym! SO much you can do with this equipment…and cute colors too!
  9. TRX Suspension Trainer – If my clients want to invest in just 1 piece of equipment, I always suggest the TRX. You can get a killer total body workout with both cardio and strength in this one easy to transport piece. Love, love, LOVE. Seems a bit pricy, but from what I have heard the off brands are not as high of quality.
  10. Passion Planner – Not only is the planner awesome, the owner is a young girl boss who is really paying it forward with her business. She is legit amazing and everyone should support her cause!! And get organized while doing so 😉 Feel free to use as a referral, then tell all your friends to use your email as a referral….3 referrals = 1 free passion planner for you to give to someone as a gift!! Pay it forward!!