Salad With a Side of Fries Nutrition, Wellness & Weight Loss

Your Default vs Your Design (feat. Kate House)

Episode Summary

Jenn and her guest Kate are letting you in on a little secret today - you have the power to change your life. This episode is packed full of tips on how to stop living your life on default mode, and how to design the life you live. This week, Jenn is joined by empowerment coach Kate House. Kate shares about her quarter life crisis, and how she determined that she needed to take control of her life in order for it to change. She talks about the best ways to deal with contentment and comparison during bumpy seasons of life. Kate shares how she creates goals with her clients utilizing her framework Goals with Soul, and how to make new habits with simple tweaks in your day to create long lasting habits. Tune in to learn how to create goals with intention to fit into your life. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. RESOURCES: Willpower Guzzlers Podcast Episode The 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 Months Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES Kate House's Website Live by Design Podcast Kate House's Instagram Free month of LBD Collective Membership Overcoming Overwhelm Masterclass

Episode Notes

This week, Jenn is joined by empowerment coach Kate House. Kate shares about her quarter life crisis, and how she determined that she needed to take control of her life in order for it to change. She talks about the best ways to deal with contentment and comparison during bumpy seasons of life. Kate shares how she creates goals with her clients utilizing her framework Goals with Soul, and how to make new habits with simple tweaks in your day to create long lasting habits. Tune in to learn how to create goals with intention to fit into your life.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

[6:19] We meet Kate as she shares her quarter life crisis.
[12:20] What is the difference between default and design, and how do you bridge the gap between the two?
[18:40] How do you deal with contentment?
[20:50] What are the best ways to deal with comparison?
[26:20] How can you determine what you want to focus on in the next season of life (or right now)? What is a Goal with Soul?
[34:43] Kate shares an example of breaking down your goals and making them truly attainable.
[39:46] How can you work through imperfect action?

KEY TAKEAWAYS:

A Goal with Soul starts with an intention. It is aspirational, attainable, meaningful, and seasonally appropriate.
Action creates clarity and it’s what moves us forward. Make the action for your goal to be as small and simple as possible, so that it’s almost too easy to do it.
Show up for yourself imperfectly, you will learn along the way and eventually master the skill. Action helps you create clarity and is what creates results.
Life goes through seasons, and there may be times when you have more time to take action and push your life forward, and other times where you need to slow down and focus on what is in front of you while implementing joy in the little pockets you have available.

QUOTES:

[7:47] “I actually did have a light bulb moment because that was the moment I realized, oh my gosh, I am the only person who can change this for myself. Dennis can’t do it for me, my boss can’t do it for me, I have to take ownership of my life and I have to decide to pour myself into the things that feel fulfilling, that feel like I’m living by design, cause up until that point, I was kind of living by default.” - Kate House
[8:36] “Nothing changes if nothing changes, and also what I’m not changing, I’m choosing.” - Kate House
[13:48] “To me, living by design means hitting pause on the busyness of life and taking time to really be present with the people that I love most. The cool thing to me about living by design is that it is unique for each and every one of us.” - Kate House
[41:24] “Ed Mylett had this great quote on a podcast years ago, he said imperfect action beats perfect inaction every time. I draw on it so often to inspire me to take action and to do it imperfectly, and to be ok with the fact that I can’t start something new, I can’t be a beginner at something and also be a master at it at the same time.” - Kate House
"We're setting up the systems for the most hectic of days, not for the ideal day." - Jenn Trepeck

RESOURCES:

Willpower Guzzlers Podcast Episode

The 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 Months

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

GUEST RESOURCES

Kate House's Website

Live by Design Podcast

Kate House's Instagram

Free month of LBD Collective Membership

Overcoming Overwhelm Masterclass

GUEST BIO

I’m Kate House, your host of the Live By Design Podcast and founder of the empowerment coaching program - the Live By Design Collective!

I help women who feel stuck and overwhelmed and want to move through life with confidence and clarity set and actually achieve their personal goals with soul via mindset shifts, personal growth practices, healthy habits, and guilt-free self care!

You can find me living in my small town of Gettysburg, PA with my husband (and college sweetheart!), my two little boys, and two mischievous pup dogs too.

As a Behavior Change Specialist, Empowerment Coach, Top 2% Globally Ranked Podcaster, and Virtual Summit Host, I’m perfectly poised to support you in living by design and not by default via my signature method: The Live By Design Blueprint.

⭐ Because YOU are the architect of your extraordinary life! ⭐