Healthy Holiday Eating





WOW! It has been a HOT minute since I last blogged! My name is Katie, I feel like I should introduce myself again 😉 Anyways, life has been crazy. I recently started my dietetic internship. Basically, I am paying to work full time and do homework while getting more experience in the field of nutrition. I have various rotations in clinical (hospital setting), food service, community engagement, and more. It is work, but I feel very blessed to be given the opportunity, getting me closer to my goals!


SO they (dietitians I work under) asked me to write an article to put in the office newsletter. They also now refer to me as “Bikini or Beachbody Katie” since they saw my email signature. Sometimes it can be a challenge to explain my role as a Master Trainer 🙂 Even though it is Halloween when I am posting this, it’s important to start strategizing how you are going to ENJOY the holiday season in a healthy and happy way!


Try to make your plate look like the one above


DID YOU KNOW … the average American gains 1-2 pounds over the holiday season each year? While this may seem insignificant, continue this trend over 10 years, and it adds up! Luckily, you are still reading this, and can implement some simple strategies to maintain (not gain) this holiday season!

  1. EAT BREAKFAST – Skipping meals may cause you to over eat, resulting in consumption of even more calories than if you had just eaten a meal!
  2. KEEP PORTIONS IN CHECK – A serving size of meat is about the size of a deck of cards. Reach for lighter pieces of meat as they contain less calories and fat than dark. Try following the MyPlate method, and make half your plate fruit and veggies.
  3. STRATEGIZE BEFORE SECONDS – Load up on vegetables & salad before digging into entrees and desserts. Hang out by the veggie tray to avoid the high calories and fat from other chips and dip appetizers.
  4. SLOW DOWN – Practice mindful eating using all your senses to create an experience at meal time. Slowly chew your food, and savor your special holiday favorites, especially that pumpkin pie! Wait 10 minutes to see if you are really still hungry before going up for seconds.
  5. LEAVE THE TABLE – The holidays are about time with loved ones, so go play cards, offer to help with the dishes, or organize a family activity.
  6. GET MOVING – Aim for 30 minutes of exercise, preferably in the morning before life gets in the way! Grab the family to sign up for the ‘Galloping Gobbler’ 4 mile walk/run at Saint Francis, or join me at my group fitness class at the YMCA! You will have more energy than a cup of coffee, and be more likely to make healthier choices throughout the day.


Please comment below your favorite tips, and what you would like to learn about next! Be sure to share with a friend if you found this article helpful!

Summer 2015’s Biggest Trend—Cycle Fitness


During a time of year when it’s all about the abs and blasting the flab, cycling—aka spin classes—are an awesome way to keep your body goals in check. This summer, however, I feel that I have seen cycling EVERYWHERE, whether it’s mentioned or featured in Bravo shows or used to raise money for charities. Cycling is taking over more and more, and here’s a look at why that may be happening.

The first spin class was developed in the late 1980s in a studio in California. Cyclist Johnny Goldberg was inspired to take cycling indoors after nearly being hit by a car on one of his daily rides. The classes were incredibly straightforward—you were riding a stationary bike but conditions could be altered to make the pedaling harder and therefore provide a more rigorous workout.

In today’s times, cycling is growing to an almost cult-like status. Fast-paced, pumping music is used in the classes; the whole body has become more incorporated into the workout; and even various terrains can be simulated during rides. There are even cycle studios that cater to mostly celebrity clientele. This explains the changes of cycling but not so much as to why it has remained popular. Most workouts, especially class-based workouts, serve more as fads when they try to progress and change with the times. Cycling, though, no matter if you change the music and add more body movements, has remained relatively straightforward. Think about this: most of us learn to ride a bike as a child. That concept is taken from the evening streets with friends to the studio to bring on the sweat and serves as the major core class of most gyms and fitness studios.


More importantly, cycling has developed into a social scene. Chains such as Soul Cycle make it a point to torch a mountain of calories within 45 minutes while also promoting an environment of acceptance and community. I can say from personal experience that it makes a huge difference when I’m comfortable and welcomed into my workout environment versus when I’m going into a gym or studio simply because I’m desperate for a workout. Whether you’ve been cycling for years or have been timid to try a class, I would incorporate this into my life as much more than a summer trend.

5 Ways to Sneak in More Veggies



5 Ways to Get 5 Servings of Veggies in TODAY! (or tomorrow…)

  1. Breakfast – Add spinach, kale, or peppers to scrambled eggs for a healthy breakfast burrito. Sneak in a handful of greens to your morning smoothie, and I bet you won’t even taste them there!
  2. Morning Snack – Veggies contain fiber, helping to keep you full til lunch. Celery with peanut/almond butter or carrots and hummus are always fun to munch on!
  3. Lunch – Add tomato slices, cucumbers, lettuce, or spinach to your sandwich or turkey burger. Eat a giant salad with mixed greens and other favorite veggies…the more color, the better!
  4. Stay Hydrated – Hitting the gym after work? Fill your water with cucumber and mint. Once you drink the water, eat the cucumbers as a quick snack!
  5. Dinner – Swap those noodles for spaghetti squash and marinara with a side of (my favorite) roasted brussels sprouts with garlic and olive oil.

I challenge you to eat a serving of veggies at EACH meal for a full day…GAME ON!!

Tag me in your healthy posts @kthake and I will feature the most creative ideas to sneak it in!

May the odds be ever in your favor,


How to Grocery Shop Like a BOSS


  1. Make a list. Pen to paper or use your phone. Think of EVERYTHING you will need – fruits, veggies, grains, dairy, household items, etc.
  2. Stick to your list. DO NOT VEER FROM YOUR LIST! If it’s not on your list, it’s not going in the cart, no matter HOW good the deal is! Now, you may swap out items if it’s a great deal…for example, if berries are on mega sale I will totally get berries over bananas and apples as my fruit for the week!
  3. Allow yourself 1-2 PARTY foods on your list. If you don’t, you may go crazy. I have gotten pretty good at eating healthy when I shop for myself, because if there is no junk in the apartment, I don’t eat it! However, I believe everything in moderation. Allow yourself a treat or a party/snacky food. If I know the option is there if I want it, I actually am more likely to stay on track with healthy eating!
  4. Shop the perimeter for the majority of your list. Aim for most of your groceries to be natural, whole foods. Think fruits, veggies, lean protein and things that grow from the earth!
  5. Check for “Manager’s Specials.” Pre-made salads and other options can go on mega sale when they are close to their sell by date. Just be sure to eat them within a few days or cook/freeze before that date. I often find pre-made salads or pre-cut veggies which are perfect when I know I have a busy week ahead!
  6. Look at the unit price to see which options are less expensive or get you the most bang for your buck. Every single tag in the store (underneath where it is priced) will break down the cost, usually in price per oz. Compare different sizes and brands. The bulk version may not always be as cheap as you think!
  7. Shop in season, but don’t be afraid to buy frozen or canned. Frozen and canned vegetables have just as much nutritional value as fresh, so shop for what’s on sale!
  8. Use a rewards card. Most grocery stores have a rewards program or card that allows you to earn points, get coupons, or an extra discount. They are almost always free to sign up for as well.
  9. Just bring cash – if your goal is to spend only a certain amount! Let’s say your budget for food is only $30/week. Bring just $30 cash and you will have no choice but to stay within your budget!!
  10. Lift weights & do Turbo Kick. Because how else are you going to carry your 10 bags of groceries up to your house in one trip? You lift them all at once, and front push kick down your front door 🙂

If you found this helpful, please share my page with a friend so they can get their FREE grocery list and workouts!

Why 23 is Going to be > 22

Nobody likes you when you’re 23….

Like why blink 182… WHY do you have to be the theme song for 23 ESPECIALLY when the theme song for 22 was by my homegirl T Swift?? #KillinMahVibes
Yes, 23 is a weird age. I’m still single, unemployed, and honestly no firm idea of where I’ll be in the next 6 months. Everyone asks what the next big plans are post-graduation, but thank you Dietetic Internship for making that a little sticky (still waiting to hear back…say whaaat, yes I know)!
Everyone expects you to have it together with a clear map planned out for the future, when in reality, I know very few people who do, HA!
Instead of having a panic attack about growing old, I have decided to be EXCITED and pumped for what is to come next. Because if my 23rd year of life is anything like my year as a 22-year-old it is going to be freakin RIDICULOUS (in the best way) and I can’t wait to see what happens! So I decided to use this post to celebrate my success, knowing that life can only go up from here!
22 Reasons Why My Year as 22 ROCKED…..
1. I took a 2 week Spring Break.
2. I got to go to LA AGAIN!!
3. I hit my goal of becoming a Beachbody Master Trainer (well almost Master!)
4. I hit my goal of attending Smart Success Academy with Chalene LIVE!
5. I hit my goal of creating my own website and online business.
6. I got to travel to 2 new places – Canada and Texas.
7. I got to finally room with one of my besties Paulina.
8. I got to be the maid of honor in my sister’s wedding.
9. I got a new brother (in law).
10. I got to be a part of my other bestie Lauren’s wedding.
11. I have reconnected and been blessed with both new and old people who have come into my life.
12. I added a new certification to my growing list.
13. I experienced my first flat tire and learned how to change one thanks to Paulina Segovia.
14. I figured out what I DON’T want to do with my life (still figuring out the other part of that).
15. I joined Toastmasters, learned from the most pleasant people, and improved my public speaking skills.
16. I ran my fourth half marathon.
17. I can still do the splits (thank you PiYo).
18. I interned with the coolest RD’s on campus (Go BoilerFuel/Purdue Sports Nutrition!!).
19. I had 3 fabulous ladies join my Beachbody team and have been able to watch them inspire others. I have also learned MUCH more about inspiring others by helping more PT and GX clients who have taught me more than ever.
20. I booked my first Turbo Kick training at the YMCA where I took my first TK class EVER!!
21. I ate so many peanut m&m’s that I am finally sick of them.
22. I realized how blessed I am beyond belief and how awesome everyone around me is 🙂
so yah life is good, bring it on 23!!

Skinny Buffalo Chicken Lettuce Wraps

I am a sucker for my typical Mexican salad for lunch, so I decided it was time to switch things up. I LOVE the idea of wraps, but wanted a little more green in my life, so decided to swap out my bread for lettuce. This recipe was SUPER easy, and can be used for salads, wraps, sandwiches, on crackers, and more! Thank you Jimmy John’s of Fort Wayne for teaching me how to create perfectly sliced lettuce wraps 🙂

*Recipe adapted from


Servings: 6 (I think I used more chicken and less stock, so was able to make a little more)

Size: 1/2 cup chicken + veggies

Calories: ~150

Fat: 0.1 g

Carb: 5.2 g

Protein: 25 g


for the chicken…

  • 24 oz boneless skinless chicken breast (Buy in bulk when on sale to save $$$ then freeze the rest for later)
  • 1 celery stalk
  • 1/2 onion diced
  • 1 clove garlic minced
  • 16 oz fat free low sodium chicken broth
  • 1/2 cup hot sauce (Frank’s is obvi the best choice here!)

for the wraps

  • Large lettuce leaves (iceberg, bibb, or even romaine)
  • Carrots (shredded, I used a coleslaw mix since it was on sale for 50 cents!)
  • 2 large celery sticks


Add chicken, onions, celery, garlic, and broth in crock pot. Throw it all in, cover, and cook on medium overnight (or about 8 hours). Make sure the chicken is fully covered, so feel free to add water if you don’t have enough stock. I like my chicken to cook while I sleep, but you could also throw it in on high for ~4 hours if you have the time!




Remove the chicken from the pot, saving 1/2 cup broth, throw the rest away. SHRED your chicken using two forks. Make sure you use a GLASS cutting board for your meats, and the other kind (if you know the proper term please share in the comments lol) for fruits, veggies, and everything else. *FOOD SAFETY TIP* raw meat juices and bacterias can get caught in the green type of cutting board, leading to cross-contamination, yuck!

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Place shredded chicken back in the crock pot. Add the 1/2 cup of broth and 1/2 cup of hot sauce. Turn the crock pot to high for an additional 30 minutes. (Makes ~3 cups of chicken) 




Cut the end off of your lettuce first, and slowly remove the outside layers for about 6 wraps. You can cut up the remaining for shredded lettuce to either add on your wrap or whatever else you wish. To make your wraps last a little longer, wrap them in a dampened paper towel. This will help hold in the moisture and crunch!

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Assemble your wraps! Add some shredded chicken, top with a little more hot sauce, and your choice of Ranch or Bleu Cheese dressing! I also added the cole slaw mix for some more substance, but you could add any type of veggies like peppers, onions, or carrots. ENJOY!

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*Be sure to tag me in your pics to let me know what you think! @kthake or #katiehakefitness