Mastering Meal Prep for Busy Lives

Welcome back to the Holistic High Achiever Podcast! In this week’s episode, Kaitlin shares how to simplify meal prep while maintaining a healthy and delicious lifestyle. Perfect for high achievers, mompreneurs, single parents, and anyone juggling a busy schedule, Kaitlin’s practical advice will empower you to press the easy button on meal prep.

💬 "Meal prep doesn’t have to be perfect. Break it into steps that work for you, and you’ll see the difference in how much smoother your week goes."

Kaitlin discusses her go-to strategies for creating a stress-free meal prep routine. From her 4 Key Criteria (easy, healthy, delicious, toddler-approved) to tips on breaking tasks into micro-steps, she’s got you covered. You’ll learn how to:

✅ Choose meals that fit your busy lifestyle.

✅ Incorporate pre-prepared options like Factor Meals for ultimate convenience.

✅ Stay organized with scheduling and reminders to avoid the last-minute scramble.

✅ Keep meal prep simple and enjoyable with easy recipes and tools like crockpots and one-pan meals.

Whether it’s preparing family-friendly meals or finding time-saving options for your busiest days, Kaitlin’s advice is both practical and achievable.

🎉 Simplify your meal prep today

🔗 Try Factor Meals: https://www.factor75.com/plans?locale=en-US&c=HS-H0UTVJYQN&utm_campaign=clipboard&utm_source=raf-share&utm_medium=referral&discount_comm_id=cd2585e3-0672-4633-90a6-64f6883222a3

💡 Ready to dive deeper into nutrition? Kaitlin’s Nourished Mama Course will help you create a foundation for healthier eating habits tailored to your lifestyle:🔗 Nourished Mama Course

🎧 Listen to the full episode here:

🔗 Spotify: https://podcasters.spotify.com/pod/show/kaitlin-r

🔗 Apple Podcasts: https://podcasts.apple.com/us/podcast/holistic-high-achiever/idXXXX🔗

YouTube: https://www.youtube.com/@abetterbody8501/podcasts

✨ Don’t forget to subscribe, leave a review, and share this episode with someone who could use meal prep inspiration! Let’s thrive together!

Reframe Your Beliefs, Empower Your Life

In this episode of the Holistic High Achiever podcast, Kaitlin dives deep into the power of beliefs, positive affirmations, and the profound impact they have on your actions and outcomes. Are your beliefs protecting you or holding you back? 🌟

✨ "Our thoughts dictate our feelings, our feelings dictate our actions, our actions dictate our habits, and our habits dictate our lives." — Kaitlin Rohowetz

Join Kaitlin as she explores how to recognize limiting beliefs, reframe them into empowering ones, and create actionable steps toward living a life aligned with your goals and dreams. Whether you’re a mompreneur, single parent, business owner, or hustler, this episode is for anyone striving to achieve more without sacrificing their health and well-being.

📌 Key Takeaways:

• How beliefs shape our actions and outcomes.

• The importance of affirmations that resonate deeply and feel true.

• How to identify and flip limiting beliefs into empowering ones.

• Practical affirmations to reframe your mindset and build momentum.

💡 "I can do this. I am strong. My future self will thank me."

📅 Don't miss Kaitlin's Vision Board Workshop:Ready to turn your dreams into actionable goals? Join Kaitlin for the Unlock Your Best Year Yet Vision Board Workshop on February 12th, 2025, at A Better Body Massage Therapy. Learn how to define your goals, visualize your ideal future, and create a personalized vision board to manifest your best life! 🎉👉⁠ Reserve your spot here!⁠

🔗 Listen to the episode here:

Spotify:⁠ https://podcasters.spotify.com/pod/show/kaitlin-r⁠

Apple Podcasts:⁠ https://podcasts.apple.com/us/podcast/holistic-high-achiever/idXXXX⁠

YouTube:⁠ https://www.youtube.com/@abetterbody8501/podcasts⁠

💬 Let’s connect: Leave a review, share with a friend, and follow the podcast for more insights on living a balanced, empowered life!

Sugar Uncovered: Hidden Risks and Easy Fixes 🎙️🍭

Sugar—it’s everywhere, and it’s sneakier than you think. In this week’s episode of Holistic High Achiever, Kaitlin Rohowetz uncovers the hidden dangers of sugar, how it impacts your health, and why balancing your diet doesn’t mean giving up the foods you love. From stress eating to processed food labels that hide sugar in plain sight, Kaitlin breaks it all down with practical tips to help you kick the sugar habit for good . As Kaitlin shares, “When you’re consuming sugar, you’re directly harming your ability to fight off infections.” But it’s not just about the big risks like diabetes and heart disease—sugar also drains your energy, weakens your immune system, and creates a vicious cycle of cravings. In this episode, you’ll learn how to phase in healthier habits that naturally phase out the bad ones, discover the truth about artificial sweeteners, and find easy ways to build a sustainable, sugar-smart lifestyle.✨

“The goal isn’t to eliminate sugar completely. It’s to be mindful of where it’s hidden and how much you’re actually consuming.”

Key Topics Covered

1. Sugar’s Sneaky Impact on Your Health74% of processed foods contain hidden sugars. Kaitlin explains how to spot them on labels and why they’re so hard to avoid .Long-term risks include insulin resistance, fatty liver, weakened immunity, and more.

2. Breaking the Stress-Sugar Cycle. Learn how stress eating is connected to sugar cravings and how to break the habit without deprivation.3. The Phase-In, Phase-Out Strategy. Replace harmful foods with nutrient-dense options to naturally reduce your sugar intake.4. The Truth About Artificial Sweeteners. Kaitlin dives into why these substitutes may be worse than sugar itself and how they affect your gut and cravings.

✨ Take Control of Your Health Today! If you’ve been feeling overwhelmed about reducing sugar, Kaitlin is here to simplify the process.

💬 DM Kaitlin on Instagram ⁠@kaitlinroho⁠ or connect on Facebook to schedule a Take Control Strategy Session!

“If you don’t know what you want, how can you expect to achieve it?” – Kaitlin Rohowetz

In this episode of the Holistic High Achiever podcast, Kaitlin dives into the essentials of goal setting and how to turn your ambitions into reality. Whether you’re a busy professional, a parent juggling multiple responsibilities, or just someone striving for personal growth, this episode is packed with actionable insights to help you succeed.

✨ Key Takeaways: 1️⃣ Clarity: Define your goals in detail. What do you truly want? Remember, “Clarity is so important because whatever you focus on is what you’re going to see more of.” 2️⃣ A Plan: Break your goals into actionable steps, prioritize, and schedule them. 3️⃣ Accountability: Don’t be afraid to ask for help. “We all need accountability—it’s the missing link for so many who give up on their goals.”

Kaitlin also shares her powerful analogy: “Setting a vague goal is like getting in your car and saying you want to go west. You might end up somewhere cool—or completely lost.”

💡 If you’ve been feeling stuck, overwhelmed, or unsure how to start, this episode is for YOU!

💬 Take Action Today:

• DM Kaitlin on Instagram (@kaitlinroho) for a Take Control Strategy Session. Let’s figure out how to create a plan tailored to YOUR life.

• Check out more episodes and start turning your goals into reality:

💬 What’s your biggest goal for the new year? Share it in the comments or message Kaitlin—she’d love to hear from you!

Hey there, high achievers! 🚀 Are you caught up in the “go, go, go” mentality, thinking rest is for the weak? Think again! In this jam-packed episode of Holistic High Achiever, Kaitlin Rohowetz dives into the game-changing truth: rest isn’t a luxury—it’s your ultimate productivity hack. 💡✨

From her personal journey of juggling life as a mompreneur and business owner to her years in the massage therapy world (where burnout is practically an epidemic), Kaitlin shares actionable tips and real-life examples to help you take a breather and thrive. 🌿

This isn’t just about avoiding burnout; it’s about recharging your batteries so you can show up stronger, sharper, and ready to kick some serious butt in every area of your life. 💪

🎙️ What you’ll learn in this episode:
🔥 Why wearing the "busy badge of honor" is holding you back.
📱 How recharging yourself is as important as charging your phone.
📅 The secret to scheduling guilt-free downtime (yes, it’s possible!).
🌟 Why resting doesn’t make you lazy—it makes you unstoppable.

Kaitlin breaks it all down with humor, heart, and practical advice you can start using today. Whether you’re a hustling entrepreneur, a multitasking parent, or just someone trying to keep up with life, this episode is your permission slip to hit pause and put yourself first. 🎉

📖 Episode Chapters:
0:00 Introduction to Holistic High Achievers
0:46 Pull to Always Be Busy
5:05 The Busy Badge of Honor
10:49 Conclusion and Call to Action

🎧 Tune in and take back your energy here:

• Spotify: https://podcasters.spotify.com/pod/show/kaitlin-r

• Apple Podcasts: https://podcasts.apple.com/us/podcast/holistic-high-achiever/id1434872843

• YouTube: https://www.youtube.com/@abetterbody8501/podcasts

💬 Love this episode? Don’t forget to follow, leave a review, and share it with your fellow overachievers who need a little more chill in their lives. Let’s make rest the ultimate power move! 🛋️

Balancing Success: Wellness, Leadership, and Life Join host Kaitlin Rohowetz on this episode of Holistic High Achiever as she interviews Kayce Degenhardt, Vice President of Clinical Applications at Inova Health System. Kayce shares her inspiring journey of leading a team of over 220 people while prioritizing health, family, and holistic living. Discover how she achieves work-life integration, sets boundaries, and continuously evolves for personal and professional success. Kayce reveals key strategies, including her non-negotiables like Pilates and family time, her approach to leadership that fosters trust and teamwork, and how she has embraced holistic health through organic living and nutrition. She also shares tips on setting boundaries at work, listening to your body, and ensuring that relationships and self-care remain at the forefront. This episode is perfect for high achievers, leaders, and anyone striving to find balance and thrive in all aspects of life.

Protein isn’t just for athletes—it’s essential for anyone looking to stay energized, reduce cravings, and take control of their health. In this episode of Holistic High Achiever, Kaitlin dives deep into why protein is the ultimate nutrient for fueling your day, simplifying your nutrition, and helping you feel your best. From debunking common myths to breaking down how much protein you actually need, Kaitlin shares practical tips and actionable insights to make protein a part of your daily routine—without the overwhelm. With real-life client success stories, snack ideas, and advice for incorporating protein into your meals, this episode will leave you empowered to make small changes with big results. ✨ Key Takeaways: The surprising range of daily protein recommendations—and how to calculate what’s right for you. How protein supports your muscles, prevents energy crashes, and keeps you fuller longer. The truth about calorie myths and why nutrients matter more than numbers. Easy ways to add protein to your meals and snacks, including plant-based and grab-and-go options. Why small, consistent changes in your diet can lead to lasting health transformations. 💡 Take the next step! DM Kaitlin on Instagram (@kaitlinroho) to schedule a personalized Take Control Strategy Session and start building a nutrition plan that works for you.

🎙️ Get ready to meet a true high achiever! In this week’s special episode of Holistic High Achiever, Kaitlin sits down with Amanda Marek—an Ironman Wisconsin champion, the driving force behind Tri 4 Schools, and an advocate for transforming lives through movement.

Amanda shares her incredible journey from elite triathlete to community leader, where she’s helping families and schools embrace fitness, wellness, and empowerment. Hear how Amanda’s passion for making movement fun and accessible fuels events like the Birdie Derby, a one-of-a-kind race where 100% of the proceeds go directly to health and wellness projects in local schools.

💡 What You’ll Discover:

• How Amanda found purpose beyond the finish line and turned her passion into meaningful community change.

• The transformative power of events like the Birdie Derby in funding teacher-led projects like sensory paths and accessible playgrounds.

• Practical tips to integrate fitness and family fun into your life, no matter how busy you are.

Whether you’re a seasoned athlete, a parent, or someone looking for inspiration to take your goals to the next level, Amanda’s story will leave you motivated to embrace your “better” with open arms.

✨ Special Event: The Birdie Derby 📅 When: Thursday, November 28th, 2024 🏃‍♀️ Where: Fitchburg, WI 🎟️ Register Now: ⁠https://runsignup.com/Race/WI/Fitchburg/birdiederby⁠

📸 Share Your Race Moments: Attending the Birdie Derby? Take pictures or videos and tag Kaitlin on Instagram (⁠https://www.instagram.com/kaitlinroho⁠) for a shoutout! Let’s celebrate your high-achiever moments!

💡 Listen now and get inspired to run your race, in life and beyond!

Think breakfast is just another meal? Think again! 🌟 In this episode of Holistic High Achiever, Kaitlin breaks down why your first meal of the day can set the tone for your energy, focus, and productivity. Whether you’re rushing out the door or skipping breakfast altogether, it’s time to level up your mornings with protein-packed, grab-and-go options that actually fuel your body—and keep you feeling amazing all day long.

✨ What You’ll Learn:

• Why typical breakfasts like bagels, muffins, and sugary cereals leave you crashing.

• Easy ways to "level up" your breakfast with nutrient-packed, grab-and-go options.

• Inspiring client success stories, including how one small breakfast tweak transformed her health.

• Practical tips to help you break the sugar-crash cycle and feel satisfied until lunch.

Kaitlin shares simple, realistic strategies to energize your mornings, optimize your nutrition, and take control of your health—without spending hours in the kitchen. If you’re ready to fuel your day like a true high achiever, this episode is for you!

🎧 Listen now on your favorite platform: 👉 YouTube: ⁠https://www.youtube.com/@abetterbody8501/podcasts⁠ 👉 Spotify: ⁠https://podcasters.spotify.com/pod/show/kaitlin-r⁠ 👉 Apple Music: ⁠https://podcasts.apple.com/us/podcast/authentic-business-adventures-podcast/id1434872843⁠ 👉 A Better Body Website: ⁠https://madisonbetterbody.com⁠

💬 Want personalized guidance to crush your wellness goals?

• DM Kaitlin on Instagram: ⁠https://www.instagram.com/kaitlinroho⁠

• Email her at A Better Body to set up your Take Control Strategy Session: ⁠info@madisonbetterbody.com⁠

💡 Don’t forget to subscribe, leave a review, and share this episode with a friend who’s ready to kickstart their mornings the right way!

Welcome back to Holistic High Achiever! I’m Kaitlin Rohowetz, and today, we’re diving into a powerful strategy that helps you avoid overwhelm and achieve your biggest goals without sacrificing balance. This episode is all about mastering the art of the “DO Date”—a game-changer for high achievers juggling endless to-do lists, personal goals, and business ambitions.

We’ll explore the difference between a due date and a DO Date, and why setting aside dedicated time for the actual tasks, not just the deadlines, can be transformative. I’ll walk you through practical steps for organizing your calendar, managing big projects in manageable chunks, and building time for the little moments that mean the most. This approach has been pivotal for me in both my business and personal life, from expanding corporate massage services to creating dedicated family time.

As a bonus, I’ve created a free High Achiever Calendar Template to help you start implementing DO Dates in your own schedule. It’s color-coded to help you organize work tasks, personal commitments, and self-care, giving you a clear, flexible way to prioritize what’s most important.

Download the free calendar template: ⁠High Achiever Calendar Template⁠

🎧 Listen on your favorite platform:

• YouTube: ⁠https://www.youtube.com/@abetterbody8501/podcasts⁠

• Spotify: ⁠https://podcasters.spotify.com/pod/show/kaitlin-r⁠

• Apple Music: ⁠https://podcasts.apple.com/us/podcast/authentic-business-adventures-podcast/id1434872843⁠

• A Better Body’s Website: ⁠https://madisonbetterbody.com⁠

If you enjoyed this episode, please like, subscribe, and leave a review. Every bit of support helps spread the message of balanced achievement. And don’t forget to share this episode and template with someone who might need a little extra motivation today!

🧘‍♀️ Life can get overwhelming with stress piling up, but remember, self-care isn’t selfish—it’s essential! In this week’s episode of the Holistic High Achiever podcast, I’m diving deep into how we can reduce stress and reclaim our time by saying no or delegating tasks that don’t serve us. 💪

Sometimes, we feel stretched too thin because we say yes out of obligation or habit. But let’s change that narrative! 💫 I’ll guide you through how to figure out what's draining you and how to make room for what truly fills your cup. 🧡