Owning Her Authority Podcast | For Ascending Women Ready to Boldly Amplify Their Impact

I was recently inspired by an Instagram post from Cleo Wade, and I just knew that I had to turn it into a meditation for you. I hope it speaks to you as much as it did to me.

Cleo Wade is an American artist, poet, and author, and I find so much inspiration from her because she is one of those people that is encouraging, uplifting, and inspiring and helps you to look inside and connect more deeply with yourself.

In a recent Instagram post, Cleo shared a poem titled, “all of it,” about letting go of what no longer serves you - such as complaining or being upset about things outside of your own control. And this gave me pause as I reflected on my own day-to-day life. I’m learning in this journey of life that the first step in change is developing awareness. Awareness of how things show up, how it makes me feel, and how it impacts my day. And I actively choose to not let thoughts over things I can’t control consume my mind.

So when I read this post from Cleo it really resonated with me, and I thought that maybe it would connect with you as well, friend.

If you too are ready to choose things that are helpful and release the things that are harmful, then let’s meditate together.

** Please leave your 5 Star review and a few sentences about what your favorite take away from the podcast has been, and if your review is picked as a future Apple Podcast Review of the Week, then your next cup of coffee is on me!

Resources

• Full Show Notes
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Collective  
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• Connect with Cleo Wade
• Connect with Liz Chapman - Podcast Manager
  • Website
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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

Today on the podcast, we are looking at the big picture and talking all about holistic health, primary foods, and how to use the principle of crowding out to move away from undesirable habits and towards healthier ones.

Crowding out is an approach to habit change that focuses on adding in more of the “good stuff” first, instead of using avoidance behavior as a means towards change. As a result of adding in the desirable habits or behavior, the less desirable or unhealthy habits are literally crowded out - there is no longer time or space for them!

Resources

• Full Show Notes
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Collective 
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• Voices of Children
• Why “Crowding Out” is the Healthiest Way to Diet
• What is Holistic Health
• Primary Food
• What is Holistic Health Care, Anyway?
• Institute for Integrative Nutrition circle of life exercise

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

"I love what reading offers us. An opportunity to grow and to learn. A chance to explore and experience another world, one that's different from our own. Or a chance to get to know characters and people who we would've never interacted with in person."

I am so honored to be bringing my Grammy Ruth onto the podcast today. Grammy is the most well-read person I know, and she was hugely influential in helping me learn to love reading when I was a child. 

I have so many fond memories of going to the library and the bookstore with Gram when we spent a month together over summer vacation each year growing up. We would bond over picking out books together, reading on the same couch, and heading back to the library for more!

To this day Grammy still reads a book a day! And I am so excited to bring you this conversation about the role reading has played in her life and subsequently the role that it’s played in mine and other family members’ as well, as Grammy’s created a family legacy through her love of reading.

And please join me in wishing my Grammy a very Happy 91st birthday this week, and tune into the podcast for this very special conversation!

Resources mentioned on the show:

• Benefits of Reading Books: How it Can Positively Affect Your Life

** Please leave your 5 Star review and a few sentences about what your favorite take away from the podcast has been, and if your review is picked as a future Apple Podcast Review of the Week, then your next cup of coffee is on me!

Resources

• Full Show Notes
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Collective 
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• Benefits of Reading Books: How it Can Positively Affect Your Life
• Connect with Liz Chapman - Podcast Manager
  • Website
  • Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

I am so thrilled to welcome my friend and fellow Peloton-lover Amma Okraku onto the podcast today! 

When I first brought my Peloton bike home, I went on Instagram to search for people who were also part of the Peloton community, and I instantly felt connected to Amma when I came across her profile where she shares her health, wellness, and self-love journey. She is so inspiring and a bright light of sunshine and true joy in my life!

Today, Amma shares with us how after a challenging start to 2021, she decided it was time to prioritize herself again. Through that process, she committed to leaning into joy, committing to regular physical movement, and to eating foods that blessed her body. 

She’s now over a year into her journey and she's lost 50+ pounds and spent over 14 thousand minutes with Peloton - but what she's gained through this journey is what means the most to her. Amma shares how she strengthened her confidence muscle, increased her energy, adopted an abundance mindset, and most of all how she feels and shares JOY each and every day!

If you are ready to show up for yourself, regain your confidence and learn how you can find pure joy in yourself and your day then join us now.

Want to join the Peloton crew? Use code F6QG8A when purchasing your Peloton bike or tread and receive $100 credit towards accessories purchased (like your bike shoes!).

** Please leave your 5 Star review and a few sentences about what your favorite take away from the podcast has been, and if your review is picked as a future Apple Podcast Review of the Week, then your next cup of coffee is on me!

Resources

• Full Show Notes
• Use code F6QG8A when purchasing your Peloton bike or tread and receive $100 credit
• A Year At the Chateau
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Co. Club 
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• Connect with Amma Okraku
  • Instagram
• Connect with Liz Chapman - Podcast Manager
  • Website
  • Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

In early 2022, I hired my business coach, Amelia Travis, because I committed myself to turn this sweet podcast and my business, The Live By Design Company, into more than a passion project.

When I decided to go all in on my business, I knew this decision could change the trajectory of my life and the life of my family (which is equal parts exhilarating and scary!).  And I knew that I would need help on the business side in order to grow - so I can have someone to guide me, and focus me, and give me resources so I can continue learning and growing. 

On the day I signed the paperwork to work with Amelia I made this fun reel! It’s an audio track where it sounds like I’m hyperventilating, but then it turns into this happy dance where I’m celebrating this huge, cool milestone! I’m excited and have those nervous butterflies as I commit to this next step. 

And on that reel I tagged Amelia and she left me the most beautiful comment. She said she has an affirmation that she tells herself when she feels the way that I did. 

“I am always an investment, never a gamble. I trust myself to make wise, grounded, clear, expansive decisions for myself and my future.”

I think this is so beautiful, and I knew as soon as I read it that I had to do a meditation on it because don’t we all need to be reminded that we’re investments and we’re never a gamble? 

So friend, if you are ready to get quiet and tap into your inner knowing and intuition, then I invite you to press play as we meditate on going all in and trusting our inner voice.

Resources

• Full Show Notes
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Collective 
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• Connect with Amelia Travis - Spiritual Business Coach
  • Instagram
  • Website
• Connect with Liz Chapman - Podcast Manager
  • Website
  • Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

I am beyond excited to welcome Amber Brueseke of Biceps After Babies Radio to the show! I’ve been a big fan of Amber’s for a while now, so sitting down with her for this conversation is such a fun experience for me, and I know it will be for you as well!

Today, Amber shares with us the process of releasing black-and-white thinking when it comes to our bodies, nutrition, and fitness. The idea of, “If I can’t get my full workout in today, then I’ll just skip it.” Or, we either love our body or we hate it. But what if you love your body exactly how it is right now and still give yourself permission to work towards longer-term health and wellness goals? 

And then Amber and I chat about one of my all-time favorite topics - goals! Specifically, how and why to celebrate both the small and big achievements along this journey called life.

Are you ready to show up and love yourself exactly as you are? Then join us as Amber answers the question of what you can do to show up and love just as you are - right here, right now.

** Please leave your 5 Star review and a few sentences about what your favorite take away from the podcast has been, and if your review is picked as a future Apple Podcast Review of the Week, then your next cup of coffee is on me!

Resources

• Full Show Notes
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Co. Club 
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• Connect with Amber
  • Instagram
  • Website
• Connect with Liz Chapman - Podcast Manager
  • Website
  • Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

My incredible cousin, Jamie Hill, is back on the podcast with me today! Earlier this week Jamie and I talked about how the last year has been a season of growth, and all about the lessons she’s learned of embracing an abundance of love, gratitude, joy, courage, and bravery.

After Jamie’s past couple of podcast episodes I have gotten questions from our community about one of Jamie’s favorite passions - ketones - and requests for a crash course on all things PTKs!

So, you will want to join Jamie and I as we talk about:

• What are Ketones?
• What is ketosis and how it benefits you
• What are PTKs, why you want to drink them and what the benefits are
• What kind of diet / lifestyle could you follow while drinking ketones
• What is intermittent fasting and its benefits
• And how you can get started on ketones today

Friend, pop in those ear buds and listen in on how drinking ketones has helped Jamie and I with increased energy, elevated moods, better skin, helped with postpartum hair loss, better focus, fat loss, and so much more.

*Ready to give PTKs a go? Request your Ketone trial pack here!*

Resources

• Full Show notes
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Collective
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• Connect with Kate about Pruvit Ketones
• The Keto Dad on Instagram
• The Keto Dad website
• Keto Snackz on Instagram
• Low Carb Love on Instagram
• Connect with Jamie
  • Instagram
  • Website
• Connect with Liz Chapman - Podcast Manager
  • Website
  • Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

I am so excited to welcome my amazing cousin Jamie Hill back onto the podcast! You may remember Jamie from when she was on the pod in January 2021 when she talked about When Enough Was Enough and her bonus episode focused on Dreaming Big. 

Today, Jamie is back and she shares with us how the last year has been a season of growth and the lessons she’s learned of embracing an abundance of love, gratitude, joy, courage, and bravery. 

Jamie left her 9-5 corporate job in 2021, and she is now home full time with her two young daughters, homeschooling them, and renovating her dream home…all while building a thriving business!

Jamie credits her success to some fundamental practices she implemented over the last year and she shares those practices with us today. 

If you are ready to lean into your own season of growth, change, and bravery press play and let’s grow together.

** Please leave your 5 Star review and a few sentences about what your favorite take away from the podcast has been, and if your review is picked as a future Apple Podcast Review of the Week, then your next cup of coffee is on me!

Resources

• Full Show Notes
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Co. Club 
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• Book Recommendations
  • Think and Grow Rich: In 10 Minutes a Day by Napoleon Hill
  • The 7 Day Mental Diet: How to Change Your Life in a Week by Dr. Emmet Fox
  • You Are A Badass At Making Money by Jen Sincero
• Connect with Jamie
  • Instagram
  • Website
• Connect with Liz Chapman - Podcast Manager
  • Website
  • Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

“I love this idea that self-love is dynamic. That self-love is actionable. It’s not just loving yourself, it’s not just a feeling, it’s an action. It’s something that you can practice and do every single day.”

Earlier this week I dropped an episode with Jessika Brown of the Fuel Her Awesome Podcast. Jessika talked about how to love ourselves well, and the importance of appreciating ourselves as we are right here and now. She also encouraged us to be kind to ourselves instead of judgmental - which for some of us might feel like a revolutionary act of self-love.

It’s my hope that by listening to this meditation, you too can practice self-love through kindness and understanding.

If you are ready to put judgment to the side and focus on treating yourself kindly, to appreciate yourself, to treat yourself with love and without judgment, then I invite you to press play as we meditate on self-love.

What is one thing you can do for yourself this week as an act of self-love?

Resources from today’s episode

• A Seven-Step Prescription for Self-Love
• Why Practicing Self-Love Isn’t Optional but Necessary

Resources

• Full Show Notes
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Collective
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

“What I found is when I took the energy that I used to put into obsessing about food, how I looked, and my body, and trying to make it something that it just honestly wasn’t, when I freed that energy up, life started happening.”

Today, registered dietician, sports nutritionist, and intuitive eating mentor, and host of The Fuel Her Awesome Podcast, Jessika Brown, joins me on the podcast to chat all things body love!

Jessika opens up and shares with us her experience of disordered eating in college, and how she decided to break up with diet culture and body bullying for good. Jessika now uses her fast knowledge of science-based nutrition to help herself and others find confidence, food freedom, and body empowerment!

So if you’re ready to live free in your own body and learn Jessika’s three-step system for beating the body bully, then pop in those ear buds, press play, and let us be the voice of two friends in your ear!

“When we’re talking about things like body image, loving your body, and taking care of your body, one of the #1 things to practice is being present and enjoying the moment.”

** Please leave your 5 Star review and a few sentences about what your favorite take away from the podcast has been, and if your review is picked as a future Apple Podcast Review of the Week, then your next cup of coffee is on me!

Resources

• Show Notes
• Subscribe to Kate’s Weekly Love Letter 
• Join The LBD Co. Club 
• Continue the Conversation on Instagram @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• The Body Image Workbook by Thomas Cash
• Amelia Travis - Spiritual Business Coach
• Connect with Jessika
  • Website
  • Instagram
  • Food Foundation Course - Save 10% with code “livebydesign”
• Connect with Liz Chapman - Podcast Manager
  • Website
  • Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass