show episodes
 
You have a vision for your life. You have a dream body, a dream career, and a dream lifestyle. And your host, Kat Spangler, has the real life strategies for turning that vision into reality. Kat may have started out as a humble personal trainer and health coach. But during her 8 years of empowering women to find their strength, confidence, and courage both in and out of the gym, a new mission was born. Wielding her compassion, energy, and signature UNLEASH Method chock full of strategies for ...
 
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show series
 
Have you ever wondered if sugar really is as bad as everybody says it is? Should it be totally avoided or just moderated? And how do you avoid or moderate it during a holiday like Halloween?? We're answering all that and more in today's episode!Show notes: www.katspangler.com/blog/124FB Group: https://tinyurl.com/y5pfzgyxMusic: tinyurl.com/w4ydwk8…
 
Do you feel like you go to the gym and just spin your wheels? Do you wish you knew how to optimize your sweat sessions to get the most burn for your buck while also preventing injury? Are you ready to walk into your workouts feeling strong and confident? Then jump into this episode with us! Show notes: www.katspangler.com/blog/123FB Group: https://…
 
When you hear the word starch, what do you think of? Pasta, bread, rice? Weight gain? Blood sugar spikes? Starch has gotten a bad rap, and in some instances for good reason. But just like not all carbs are created equal, not all starch is created equal either...Show notes: www.katspangler.com/blog/122FB Group: https://tinyurl.com/y5pfzgyxMusic: tin…
 
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…
 
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…
 
There's a lot of conversation (and confusion) about the first meal of the day... breakfast. For a long time you were told never to skip it, now you're told to cut it out and not break your fast. What's the truth? Take a listen and find out once and for all!Show notes: www.katspangler.com/blog/119FB Group: https://tinyurl.com/y5pfzgyxMusic: tinyurl.…
 
At some point in your life, you've probably heard this piece of weight loss advice: "just eat when you're hungry and stop when you're full." Sounds simple enough. But how do you do that when you can't tell if you're hungry or bored, or when for you 'full' only means 'stuffed'? Tune in to find out.Show notes: www.katspangler.com/blog/118FB Group: ht…
 
There's no denying it ladies, our period affects our health and weight loss efforts. The debilitating fatigue, the cravings, the bloating, how could it not? But today we're going to figure how to work WITH our fluctuating hormones instead of just fighting against the symptoms. Show notes: www.katspangler.com/blog/116FB Group: https://tinyurl.com/y5…
 
Are you looking for a research-backed diet that can fit seamlessly into your life? Do you want to lose weight, slow aging, and reduce your risk of cancer, Alzheimers, & diabetes without counting calories or resorting to extremes? I know you do... let's jump in!Show notes: www.katspangler.com/blog/115FB Group: https://tinyurl.com/y5pfzgyxMusic: tiny…
 
The last 2 weeks we've talked about how trauma affects the brain and body. The question is: how do we heal? In this episode we share powerful, proven practices for reclaiming our mental and physical health from our troublesome pasts so we're free to create the future, health, and happiness we want for ourselves. Show notes: www.katspangler.com/blog…
 
Do you have unexplainable symptoms despite taking care of yourself? Stubborn weight that won't go away, pain with no obvious cause, constipation, gas, fatigue, sleep issues, memory issues? The list goes on and it all may be pointing to one core problem: unhealed trauma. Join us as we explore the research that connects our emotional world and our ph…
 
Do your health and weight loss goals suffer because you're always trying to be 'perfect' on your diet, you struggle with willpower or motivation, you have an unhealthy relationship with food, or you always put others first? Believe it or not, these all could be symptoms of unhealed trauma. Show notes: www.katspangler.com/blog/112FB Group: https://t…
 
Do you know what habits you need to change to reach your goals, but you can't seem to put them into practice? You find yourself constantly self-sabotaging or falling off the wagon. You know what to do you just aren't doing it. This is how to get out of autopilot and start being the active creator of your life. Show notes: www.katspangler.com/blog/1…
 
This was an exciting episode for us to record! This is the story of how one of my very first friends I ever made in Dallas has lost almost 100 pounds, not with dieting or restriction, but through a journey of self love, healing, and finding her joy. Here's part 2 of our incredible conversation!Show notes: www.katspangler.com/blog/110FB Group: https…
 
This was an exciting episode for us to record! This is the story of how one of my very first friends I ever made in Dallas has lost almost 100 pounds, not with dieting a restriction, but through a journey of self love, healing, and finding her joy. Show notes: www.katspangler.com/blog/109FB Group: https://tinyurl.com/y5pfzgyxMusic: tinyurl.com/w4yd…
 
I'm 29 years old and I just dealt with the most insane bullying experience of my life. It was awful. But if there's one positive thing that came out of it, it was me being forced to practice intense and immediate boundary setting. Here's my story and how you can stand up to the bullies in your life.Show notes: www.katspangler.com/blog/108FB Group: …
 
When it comes to staying on track with your health goals even when your schedule explodes, preparation is EVERYTHING! Which is why I'm sharing my absolute favorite products that I keep on hand and rely on heavily when life gets, well... lifey.Show notes: www.katspangler.com/blog/107FB Group: https://tinyurl.com/y5pfzgyxMusic: tinyurl.com/w4ydwk8…
 
Do you feel like the day is ruined if you eat one thing 'off plan'? Do you feel like you have to make up for overeating with a cleanse or a crazy intense workout? If so, you may be struggling with the all-or-nothing diet mentality and it's likely sabotaging your results. Today we're diving into where that mentality comes from so you can pull it up …
 
Do you feel like you're starting from square one with your fitness journey? Overwhelmed by all the information out there and not sure where to start? Well look no further! We're breaking it down and keeping it simple to make sure you're successful!Show notes: www.katspangler.com/blog/105FB Group: https://tinyurl.com/y5pfzgyxMusic: tinyurl.com/w4ydw…
 
There are certain undeniable truths about weight loss that go unspoken far too often. And keeping you in the dark about them only leads to frustration and feeling like a failure when you struggle to reach your goals. Today we're shining a light, and showing you what you need to know going into this journey!Show notes: www.katspangler.com/blog/104FB…
 
After a doctor recommended my client be on a ‘keto lifestyle’ for no good reason, I had to create this episode and VENT!!! Understand, I would take no issue with keto if it wasn’t ACTIVELY dangerous. Here's why you should avoid it at all costs!Show notes: www.katspangler.com/blog/103FB Group: https://tinyurl.com/y5pfzgyxMusic: tinyurl.com/w4ydwk8…
 
We've all done it where we push back from the dinner table way overstuffed, unbuttoning our pants, full of food and regret. On occasion, it's not the end of the world. As a nightly routine it becomes a real problem for our weight, health, and confidence. Here's how to break the cycle!Show notes: www.katspangler.com/blog/102FB Group: https://tinyurl…
 
Are you a mom who struggles finding the time to wipe boogers off your shirt let alone workout? Is it challenging to eat healthy when your kids are picky and you are NOT going to make 2 dinners per night? Do you feel like your goals are on the back burner for the next 18 years? Then listen in babe, this Mother's Day special episode is for you!Show n…
 
You know how sometimes life just feels harder than it should? Nothing is working, you're on the struggle bus, and you don't know how to get off. It could be that you're working against your human design. Join me and human design coach Michelle Smith to learn how to get your life, love, health, and business to flow with more ease and joy. Show notes…
 
Do you look at confident people, easily engaging in conversation, standing up for themselves and others, walking with their shoulders back and head held high, and think, 'I wish I could have some of that'? You can. Confidence isn't something you're born with, it's a trait you can hone. Here's how.Show notes: www.katspangler.com/blog/98FB Group: htt…
 
We’re all guilty of it. We tell ourselves half-truths and allow excuses for why we can’t reach our goals. But if we can get brutally honest, we’ll realize that little voice isn’t a voice of reason. It’s a voice of fear. And it's stopping us from being all we can be. Tune in today for a serious shift in perspective and some powerful motivation to ge…
 
Ever feel like your body is trying to fight against your efforts to lose weight? Science shows IT IS! Your body has a set point that it likes to hover around and when you lose weight, it releases a host of hormones and chemicals that spur your body to go 'back to normal'. Here's how to combat that and make your weight loss stick!Show notes: www.kat…
 
Have you been on a diet most of your life? Do you eat like a bird AND workout, and still can't lose weight? Are you losing faith in your ability to reach your goals? If so, reverse dieting may be the answer to all your problems. Tune in to find out how. Show notes: www.katspangler.com/blog/94FB Group: https://tinyurl.com/y5pfzgyxMusic: tinyurl.com/…
 
It's one thing to start a new habit like working out or eating more veggies. But how do we make that transition from changing what we do to actually changing who we are. How do we finally stop the backslides and step fully into who we know we could be? In this episode, I tell you the exact steps to take. Show notes: www.katspangler.com/blog/93FB Gr…
 
What do you do when you eat off-plan? Do you feel like you already screwed up your diet for the day so might as well keep eating? Do you go full binge-mode like I used to? If so, and you want to find a different path, this episode is chock full of tools to help!Show notes: www.katspangler.com/blog/92FB Group: https://tinyurl.com/y5pfzgyxMusic: tiny…
 
In this podcast, we often talk about listening to your body to achieve your goals. But sometimes listening to your body doesn't mean turning inward, it means looking at what's coming outward. That's right... we're talking about your poop! What's normal? What's not? And what can you do to improve!Show notes: www.katspangler.com/blog/91FB Group: http…
 
Have you decided to get off the keto train in search of a less restrictive way to lose weight, but you can't seem to overcome the fear of eating carbs? I have tons of clients come to me in those exact shoes. Stick with me, in this episode we're going to get rid of the carb anxiety once and for all!Show notes: www.katspangler.com/blog/90FB Group: ht…
 
In this special Valentine's Day episode, I sit down with my parents who have been happily married for 33 years to ask them questions like 'How do you know he/she is the one?' 'What's the biggest mistake people make in their relationships?' and 'What's the trick to keeping the spark alive?' You don't want to miss this adorable episode if you want to…
 
Do you regularly find yourself driving by your pantry 3, 4, or 5 times looking for something to munch on when you're bored? The struggle is real, but it doesn't have to be. Listen in to find out the 5 strategies I share with my clients to keep the boredom eating at bay. Show notes: www.katspangler.com/blog/88FB Group: https://tinyurl.com/y5pfzgyxMu…
 
We all love the new, fancy diets out on the market. But we know how those go, right? They're flash in the pan diets that will die out as quickly as they came. But what about the diet that has stood the test of time for centuries? We're talking all about it on today's episode! Tune in!Show notes: www.katspangler.com/blog/87FB Group: https://tinyurl.…
 
Do you feel out of control when it comes to your eating habits? Do you wish you could 'just have one' and move on with your day? Do you find yourself on the hunt for sugar or carbs after a long day? Then listen to this episode to discover my GEES method for figuring out where you're cravings come from and what you can finally do about them! Show no…
 
What if instead of committing to weight loss, we committed to addressing the roadblocks that got in the WAY of weight loss? What if instead of saying 'I need to eat less sugar,' the conversation was 'I need to set better boundaries.' Or instead of, 'What's the best workout?' we asked, 'What's the best way to protect my time?' Today we're doing just…
 
2020. It wasn't the year we wanted, but it may have been the year we needed. We were challenged and forever changed, and I'm excited to use this episode to divulge my lowest lows and highest highs over the last 365 days, along with the invaluable lessons I'll carry with me for the rest of my life.Show notes: www.katspangler.com/blog/84FB Group: htt…
 
We all know 80% of weight loss resolutions fail by February. But that doesn't mean we need to give up on them. After all, there is a magic to the beginning of the new year. There is a hope and optimism for what's to come. Let's not squander it on skepticism. Instead let's take a different approach...Show notes: www.katspangler.com/blog/83FB Group: …
 
It's the holidays and you probably find yourself either saying 'f it' to even trying to make healthy choices. Or you're trying to stay strict and 'on plan'... until the dam breaks and you binge. Here are my best tips to stop the madness and enjoy holiday treats without going overboard.Show notes: www.katspangler.com/blog/82FB Group: https://tinyurl…
 
Do find yourself fighting an uphill battle against feelings of apathy and malaise that are preventing you from taking action on your health goals? Rest assured, in this week's episode I'm sharing 10 ways to hack your brain and body to get you fired up and ready to chase down those goals!Show notes: www.katspangler.com/blog/81FB Group: https://tinyu…
 
What's the #1 thing sabotaging your health? It isn't your sugar cravings, your lack of a fitness routine, or your weekend binges. It's your mind. And as long as you maintain the negative thought patterns, limiting beliefs, and horrible self-talk that got you unhealthy to begin with, you'll never break free. Listen in as I share how to rewire you br…
 
Do you scarf your food? Are you always the first to finish eating at the dinner table? Do you clean your plate and sometimes go back for seconds? If you're nodding your head 'yes', then your gut, waistline, and relationship with food will all benefit from the tips I'm sharing with you today about bringing mindfulness back to your meals!Show notes: …
 
Thanksgiving is already a tough holiday to get through without going overboard on the food and drinks. Add in the stresses of 2020 and we need a next-level action plan to make it through without emotional eating, bloating, shame-spiraling, and scale spikes. Show notes: www.katspangler.com/blog/78FB Group: https://tinyurl.com/y5pfzgyxMusic: tinyurl.…
 
I eat clean and workout, but the weight still isn't coming off. What more can I do? How do I fix my metabolism? How do I stop self sabotaging??Above are just a FEW of the amazing questions my Facebook group members sent in for this live training, and I thought you might like the answers too! So listen in if you want to stop battling the scale and s…
 
What do you do when you get a craving? Do you try to control it? Shut it down with willpower? Avoid then binge? Convince yourself you don't need it (while secretly obsessing about it)? The true secret to conquering cravings isn't in avoiding, it's in understanding what your body is truly asking for.Show notes: www.katspangler.com/blog/76FB Group: h…
 
Between diet culture telling us to eat less, intermittent fasting limiting the hours we can eat, and trying to eat more and more plants, it can be shockingly hard to get ENOUGH calories in to lose weight. (You read that right). Here are 3 tips to bump up your CLEAN calories and lose weight easier!Show notes: www.katspangler.com/blog/75FB Group: htt…
 
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