If you know me, you know as a coach I always prefer to go first, get messy, and then share the lessons I learned with you so you have an easier time as you pursue the life you want. Which is why I'm rounding up 33 lessons I've learned over the years in honor of my 33rd birthday.

Show notes: www.katspangler.com/blog/261

The Club: www.katspangler.com/theclub

What you put on your body has an astronomical impact on how you feel in your body. When you choose an outfit, you're choosing your persona and experience for that whole day. Stylist Tina Choi is going to help you master the art of styling yourself so you can feel your most confident at any size.

Show notes: www.katspangler.com/blog/260

The Club: www.katspangler.com/theclub

Does your cycle have you on a rollercoaster? One minute you're crushing life, the next you're barely able to make it. Meet Jacqueline, the Menstrual Mogul, who's going to teach you how to sync your diet, workouts, and to-do list with your hormonal phases to unlock better focus, energy, and health.

Show notes: www.katspangler.com/blog/259

The Club: www.katspangler.com/theclub

It's that time of year again! I'm reflecting on this past trip around the sun and sharing the best products I've discovered. We're covering everything: skin care products, hair growth devices, best books, transformational programs, supplements, and more.

Show notes: www.katspangler.com/blog/258

The Club: www.katspangler.com/theclub

The new year brings with it a conundrum. On one hand we're all burned out on setting resolutions and falling short of them. On the other hand that clean slate is so damn appealing. Let me tell you about how I'm bridging that gap this year and setting myself up for an incredible 2025.

Show notes: www.katspangler.com/blog/257

The Club: www.katspangler.com/theclub

Think one bad choice ruins your diet? Aiming for perfection may seem like the fastest route to a leaner body, but it's actually *causing* you to lose control around "off limit" foods. Discover how to let go of rigid rules, stop binging, and find a balanced approach to food.

Show notes: www.katspangler.com/blog/256

The Club: www.katspangler.com/theclub

When it comes to reaching your goals you probably focus a lot on the details of the "doing". What diets to follow, what workouts to do, what supplements to take. But what happens when you know what to do but you just aren't doing it? This practice will help you break through and finally take action.

Show notes: www.katspangler.com/blog/255

The Club: www.katspangler.com/theclub

"There aren't enough hours in the day." "I'm too tired." "It's been a stressful day, I deserve a treat." "I'm just not motivated." "I'll start tomorrow." While these statements may be true, I want to help you reach your health goals in spite of them. Find out how in today's episode!

Show notes: www.katspangler.com/blog/254

The Club: www.katspangler.com/theclub

In an ideal world Thanksgiving will be a day where your family comes together, shares laughs, and makes wonderful memories. But for many this is a time of stress, triggers, and emotional eating. If that's you, here's how to take control where you can and let go of the rest.

Show notes: www.katspangler.com/blog/253

The Club: www.katspangler.com/theclub

How many times have you promised "tomorrow I'll be good" only to fall off the wagon again. How many times have you sworn off certain foods only to binge on them within the week? How many times have you gone overboard on dessert and thought, "I'll do better when…" Never again after this episode.

Show notes: www.katspangler.com/blog/252

The Club: www.katspangler.com/theclub