Have you been seeing all the fuss about coconut oil being UNHEALTHY?! The ladies tackle this hot topic – inspired by a recent American Heart

Are you overwhelmed on how to start on your healthy nutrition journey? Learn how to cut through the nutrition noise and where to begin with

Are you a podcast listener? Check out my favorite podcasts in categories like nutrition, health, girlboss/business and more!

Deciding to try to have a baby is an exciting time! There are many ways you can support your body naturally through nutrition, supplements,

Hey friend! My husband and I have felt so loved since we announced the news of Baby Markovitz... it's helped me not to feel so crappy knowing that so many are praying and thinking about our little one <3 It was a long road to get my body and hormones prepared for pregnancy. I spent over 2 years eating a very "cleaned up" Paleo diet, but still suffered with irregular cycles and hormones, which was so disheartening and frustrating! I started digging deeper with my practitioner

Do you find it tough to sustain a healthy lifestyle? The ladies dish on what works for them and habits you can focus on.

Cassy Joy dishes with us about her new book, her own personal transformation + health journey, how mindset should be a foundation we all wor

For the entire month of March, I shared nutrition facts on my Facebook and Instagram pages. I really wanted all of these to be in one spot, so here is a summary blog post with ALL of the days. This is a LONG one, folks. But if you read through it all, you'll learn SO much. Note: I didn't know it was National Nutrition Month until March 3rd..oops! So I started there ;) March 3 - Hippocrates Quote This quote is one of my favorites. Somehow we have moved away from the inherently

Answering listener questions all about exercise and nutrition: what to eat, when to eat, non-scary supplements + more!

Lying has never been a strong suit of mine...so I must confess that I cannot take credit for this title...full copyright goes to my mom. (Although, I'm not sure if that is a good thing or a bad thing!) HOW MANY women are truly 5 pounds away from "happiness?" I want to share a little of my story. Which is totally out of my comfort zone. (Insert clammy palms) But I do so in an effort to HELP you out there....I hope you find some of yourself in my story, and know that the grass

Below is the content from my Freebie: 10 Tips to Stay Healthy through the Holidays. If you want a printable verison just click here to have it sent to your inbox! 1. Savor what you LOVE, Ditch what you LIKE. You do not have to indulge in every dish laid on the table - only choose the foods that you absolutely love and ditch the rest! Savor each bite and truly enjoy the meal. 2. Attend Social Gatherings to GATHER, not to Eat. Make the holiday gathering about the PEOPLE rather

We experience cravings for different reasons, but don't ignore those cravings - they are there for a reason!! There are 4 root causes of cravings, which is what I hope to explain briefly in this post. I was introduced to this idea through Alexandra Jamieson, author of Women, Food and Desire. This is my take on her version of cravings with some more observations I've made with my clients. If you like to LISTEN, I did a scope about this topic this week...you can catch the rep

I found this quote on an Instagram page I follow, and I was so inspired and moved by it (especially after a weekend of celebrating the marriage of two of my favorite people). I shared it with my clients, but decided it was such an important message, that I had to share it with all of you! Some of us are so paralyzed by perfect that we often sabotage ourselves. "Well, I had a donut this morning, so I may as well just eat a piece of pizza for lunch..." This turns into a down

Steak or Chicken Breast? Salmon or Cod? High Fat and Low Carb? or Low Fat and High Carb? Have you ever watched someone eat and thought, "Man, if I ate that I would feel sick for days...." This may be related to the notion of METABOLIC TYPING. Metabolic typing is the idea of incorporating the right balance of fats, proteins, and carbohydrates for your unique bioindividiuality. This means that what/how much you eat of your macros shouldn't be the may not be the same as your s

They call it a #FITFAM for a reason. People that are into health, nutrition, fitness...well they just kinda understand each other on a level that others may not "get." Although I've participated in a couple half marathons, the triathlon is a whole other animal. I have much admiration and respect for the triathletes I met this weekend! I was there with MY fitfam, FASTER Pittsburgh, which represented with our smoothie company, BUILD BAR, 412 Performance Chiropractic, and our

I must admit, I get excited to share these every month...especially whenever you let me know that you ordered one of the products :) Here are my new favorites! 1. Tin Star Foods Grass Fed GHEE It hasn't been a secret that I am sensitive to dairy, so I have to use ghee instead of butter. Usually, I make my own...but we had 4 weddings this month and I have been launching my new business, start a few new side jobs, and just generally trying to survive day to day! Therefore, I

I've started working with several new clients and I get asked a lot "Where should I begin?" or "How can I start eating real food?" Great questions...So I've compiled a list! Top 5 Tips for Real Food Newbies 1. Throw Away Your Frankenfood Uh, what's Frankenfood? The man-made, chemical-laden addictive poisons stocked in our pantries and refridgerators. Powdered cheese? Strawberry flavored goo? Just-add-water magic? Go through your pantry, fridge, etc. and purge the foods th

It makes sense that a girl who would only ate noodles with butter growing up is writing this post. I sadly abandoned butter during my "low-fat" days, but I'm back! Butter vs. Margarine Taste? No contest. Nutrition? No contest. So why does Margarine hang around? Because it's got some marketing geniuses on it's side and a whole lotta $$$. And we all have a fear of calories and fat. Like a big fear. Like the fear most puppies have whenever they hear a thunderstorm approach

Here is the promised post about Adrenal Fatigue aka HPA Axis Dysregulation {fancy, huh?} ... the universe must have been banging it's head against the wall with me the past few months ... "FOR THE LOVE OF GOD WOMAN, LISTEN TO THE SIGNS!" But in true Kate fashion, I stiff-armed and avoided the red flags and continued down the rabbit hole....And now here I am. But you know the funny part, this is exactly what I needed. I am discovering that helping people with adrenal fatigu

WOW! I did not expect the response I got to my last post, but my inbox was flooded with questions of "Help! I'm a Sugar Burner! Now what!?" Well, the reason I didn't write many "solutions" in my last post is because each of you is very unique! And I respect that!! You live a different life, you eat different foods, you have different levels of stress, you move in different ways, your genetics are different... SO it is very difficult to offer a "one size fits all" - although