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You have a vision for your life. And your host, Kat Spangler, has the real life strategies for turning that vision into reality. As a certified personal trainer and holistic health coach, Kat has spent the last 10 years empowering women to find their strength, confidence, and courage both in and out of the gym. Wielding her compassion, energy, and expertise in gut health, mindset, and habit-change, Kat helps women ditch the toxic world of yo-yo dieting, find unstoppable body confidence, and ...
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159: 5 Ways to Jumpstart Your Motivation Today!
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Struggling to get (and stay) motivated? You're not alone. In today's episode I'm sharing 5 proven ways to light the fire under your butt and get you taking consistent action towards your goals with more excitement, energy, and joy! Show notes: www.katspangler.com/blog/159 FB Group: https://tinyurl.com/y5pfzgyx…
Do you wake up every morning just dragging ass? Do you get hit with that mid-day slump? Does the thought of having to cook or workout exhaust you? Fatigue can not only inhibit our health goals, it can really diminish our quality of life. Today we're talking about how to overcome it once and for all. Show notes: www.katspangler.com/blog/158 FB Group…
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157: Alcohol and Weight Loss... Can You Have Both?
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You finish a stressful day at work, come home, and pour yourself a glass of wine or two. It's what you always do. No big deal, right? Well in today's episode we're talking about exactly how that night cap may be impacting your goals and how to incorporate alcohol without derailing your progress. Show notes: www.katspangler.com/blog/157 FB Group: ht…
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156: 3 Ways You're Sabotaging Yourself Before the Day Even Starts
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Do you struggle with low energy, cravings, and low motivation throughout the day? It may be your morning routine. Join us today as we cover the 3 biggest mistake people make in the morning that leads to self-sabotage and struggle the rest of the day! Show notes: www.katspangler.com/blog/156 FB Group: https://tinyurl.com/y5pfzgyx…
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155: Common Sense Weight Loss Advice That Is NOT Common Practice
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58:59
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Do you feel like weight loss shouldn't be so hard? I agree. The dieting world with all its contradictory advice has made it seem impossible to make the 'right' food choices. Which is why in this episode we're trading out the confusion and overwhelm for some weight loss wisdom that has been overlooked and underutilized for far too long. Show notes: …
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154: Kat's Top 10 Tips to Stay Healthy While Vacationing (Without Deprivation)
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Have you ever started a vacation feeling fit and fab, but came home feeling like a beached whale after going full f*ck it for 5 days straight? In today's episode, I'm going to teach you my best strategies for enjoying your vacation without completely derailing your health or weight loss goals! Show notes: www.katspangler.com/blog/154 FB Group: http…
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153: 6 Reasons You Crave Junk Food All the Time
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Do you feel like food consumes far too much of your mind? Do you get hit with massive cravings every night? Do you feel out of control when eating your favorite treat foods?? This episode will help get you to the bottom of it! Show notes: www.katspangler.com/blog/153 FB Group: https://tinyurl.com/y5pfzgyx…
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152: 10 Reasons You're Sleeping Like Sh*t
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Did you know lack of quality sleep can reduce your metabolism, increase your hunger hormones, exacerbate food cravings, and suppress fat oxidation (ie weight loss)? In today's episode we discuss the habits that are getting in the way of those ever important zzz's. Show notes: www.katspangler.com/blog/150 FB Group: https://tinyurl.com/y5pfzgyx…
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151: What is EFT Tapping and How Can it Help You Reach Your Goals?
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I always heard tapping was an effective tool for anxiety and depression. Little did I know it's also proven to be effective for food cravings, fibromyalgia, insomnia, and so much more. In today's episode we're talking all about what EFT tapping is and how it works for so many ailments in the body.By Kat Spangler
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150: Can Food Sensitivities Impact Your Weight??
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Do you experience stubborn weight, gas, bloating, constipation, diarrhea, heartburn, ADD, depression, anxiety, brain fog, eczema, acne, lethargy, allergies, or autoimmune disease? This may sound like a random list of symptoms but it all could point to food sensitivities. In today's episode we're covering what exactly food sensitivities are, how we …
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149: How I'm Surviving an 8-Month Elimination Diet
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I have a confession to make. I'm a gut health coach and I just got diagnosed with 2 major gut problems and it is going to take some of the most restrictive dieting I've ever done to fix it. In today's episode I'm going to share the approach that will hopefully save both my gut and my sanity. Show notes: www.katspangler.com/blog/149 FB Group: https:…
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148: How to Eat More Produce Without It Going to Waste
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Do you know you should eat more fruits and veggies, but every time you buy them they end up slowly rotting away in your veggie drawer? Unseen. Unused. Unappreciated. *tear* Well not to worry, I'm going to teach you how to make them the star of the show and never go bad in your fridge again! Show notes: www.katspangler.com/blog/148 FB Group: https:/…
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147: "Why Do I Keep Doing This to Myself?"
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Whether it's jumping on a diet for the 100th time, gorging on junk after eating well for a week, or being our own worst bully, we all do things that we know are sabotaging ourselves in the long run. Today I'm helping you get to the root of those behaviors and finally break those unhelpful patterns. Show notes: www.katspangler.com/blog/147 FB Group:…
We've talked at length about how your gut impacts your metabolism, cravings, hormones, mood, emotional eating, energy, and everything in between. So the question is, how do you fix a broken gut? Well, I give you all the answers in this episode! (hint: probiotics aren't the solution). ps Listen all the way to the end for a special surprise! Show not…
Have you ever looked at a nutritionist or personal trainer and wondered if their routine is as perfect as it seems on social? Well today I'm giving you a peak behind the curtain at just how imperfect a health coach's habits really are! Show notes: www.katspangler.com/blog/141 FB Group: https://tinyurl.com/y5pfzgyx Music: tinyurl.com/w4ydwk8…
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144: What Causes Weight Loss Plateaus and How to Break Through
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Do you feel like no matter what you do, you can't get the scale to budge? Maybe you found success following certain habits, but now they've stopped giving you results? I know a plateau can be so frustrating when you feel like you're giving it your all, which is why today I'm going to break down exactly what causes them to happen and how to bust thr…
With summer (and the bikinis that come with it) speeding around the corner, I know you may be tempted to reach for a cleanse or detox to tighten up those 'trouble zones'. Now if you're going to do that, let's make sure you're doing it the RIGHT way and not damaging your metabolism in the process! Show notes: www.katspangler.com/blog/141 FB Group: h…
It's no secret that I'm a big believer in therapy. I went as a kid, I went all through college, and I dove back in during the pandemic. The lessons I've learned have been game changers in helping me heal and thrive in a way I never knew was possible which is why today I'm sharing those exact lessons with you. Show notes: www.katspangler.com/blog/14…
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141: Secrets of a Health Coach... How to Beat the Belly Bloat!
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We all hate that feeling. Our stomach is distended, we feel fluffier than usual, and buttoning our pants becomes a chore. It's the belly bloat, come to ruin our day! In today's episode, I'm sharing my very best tips for how to beat that belly bloat and slim down fast (of course in a HEALTHY way)! Show notes: www.katspangler.com/blog/141 FB Group: h…
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140: Sugar Alternatives... The Good, The Bad, and the Yucky.
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Xylitol, monk fruit, Stevia, honey... so many choices and so much confusion over which options are going to help or hurt your health and waistline. Today I'm clearing things up so you know exactly what type of sweeteners you should include and avoid to reach your goals faster. Show notes: www.katspangler.com/blog/139 FB Group: https://tinyurl.com/y…
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139: Kat's Clients Reveal The Best Advice That Worked For Them
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It's one thing for me to share what I consider to be best practices for living a healthy life. It's another to hear it from the clients who are CURRENTLy implementing changes and experiencing transformations in real time. Here's what they say worked best for them! Show notes: www.katspangler.com/blog/139 FB Group: https://tinyurl.com/y5pfzgyx Music…
Today we're doing things differently. I don't have weight loss hacks, cooking tips, or workout advice for you. Instead this is just me sharing my experiences over the course of 30 years on this planet. The good, bad, & ugly. So if you're ready to sit down with me & get personal, click play! Show notes: www.katspangler.com/blog/138 FB Group: https:/…
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137. Why Calorie Counting Hasn't Worked for You and What to Do Instead
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136: Take the Overwhelm Out of Cooking with Kat's Kitchen Hacks
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135. A Year in Review: 5 Hard Lessons Kat Learned in 2021
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By Kat Spangler
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133: 5 Mistakes to Avoid When Setting Your New Year's Resolution
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132: 5 Healthier Holiday Traditions to Start
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131: Setting Boundaries with Food-Pushers
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130: Are You Guilty of These Hormone-Disrupting Habits?
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129: 7 Thanksgiving Health Hacks That Don't Involve Deprivation
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By Kat Spangler
So it started. The hot flashes, the mood swings, the inconsistent sleep, and worst of all... the middle-age spread. Despite doing all your normal tricks the battle of the bulge wages on and you don't know how to stop it. Join us to find out what really works to lose weight in the face of the big M. Show notes: www.katspangler.com/blog/128 FB Group:…
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127: Intermittent Fasting... Take It or Leave It?
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126: 10 Fitness Mistakes That Are Inhibiting Your Weight Loss
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125: What Does It REALLY Take To Get Flat Abs???
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124: Is Sugar REALLY That Bad?? (Halloween Edition)
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123. Fitness 101: Types of Exercise and Their Benefits
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122: Starch... Superfood or Super Villain?
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121: "Fat Burning Foods"... Fact or Fantasy??
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Does celery juice heal your digestion? Does lemon water detox you? Does apple cider vinegar boost your metabolism? Does MCT oil help you burn fat? You'll find all of this out and more in today's myth buster episode that separates nutrition fact from weight loss fantasy! Show notes: www.katspangler.com/blog/121 FB Group: https://tinyurl.com/y5pfzgyx…
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120: Should You Be Eating for Your Metabolic Type?
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Have you heard of the metabolic type diet? Or maybe you've heard the terms 'ectomorphs', 'endomorphs', and 'mesomorphs' thrown around on social media. Today we're looking at whether this basis of eating is a necessity in our weight loss arsenal or just another fad to be discarded. Show notes: www.katspangler.com/blog/120 FB Group: https://tinyurl.c…
By Kat Spangler
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118: How Do I Know When I'm Hungry/Full??
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117. Does Fruit Make You Fat? Science Says...
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116. Go with the 'Flow': Following Your Cycle for Better Health and Weight Loss
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115. The Mediterranean Diet: Where Science and Common Sense Meet
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114. How We Heal from Trauma (With or Without a Therapist)
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113. How Trauma Affects the Body (Hint: Yes It Can Influence Your Weight)
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112. How Trauma Affects Your Brain (Willpower May Not Be Your Problem After All)
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111. Life Changing Journal Prompts to Get Out of Your Own Way
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110. How She Lost Almost 100 Pounds Without Dieting (Part 2)
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By Kat Spangler
