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Hi, I'm Katie!

fellow former athlete turned registered dietitian nutritionist.

I’m here to help you fuel for life after sport without dieting and improve body image to feel confident in your skin! I have a feeling I’ve been exactly where you’re at right now…feeling frustrated and stuck, uncomfortable in your body. Desperately trying to get your athlete body back. Sound familiar?

Here's the Backstory...

I was a synchronized swimmer for most of my adolescent life! My entire life was completely focused on my career. I ate, slept, and breathed synchronized swimming. I first joined synchronized swimming at the age of 11. Prior to that, I was a serial sports participant trying all the sports: basketball, dance, gymnastics, horseback riding, speed swimming, ice skating. I tried it all, but I found my love in the pool as a synchronized swimmer.

As with many sports, the pressure was strong to “look” a certain way as a synchro swimmer. This drove me to engage in some unhealthy eating and exercise habits while I competed. If you find yourself struggling right now, and just wanting to feel “normal” around food, I want you to know you’re not alone, and it doesn’t have to be this way forever. 

I always thought these struggles would go away once I retired from sport. I thought I only had to eat this way until I was done and the pressure to look a certain way was gone.

Unfortunately, that pressure felt like it got WORSE when I retired. The talk of not “letting yourself go” was almost too much to bear. So I continued trying every diet, counting every calorie, saying no to birthday cake on my birthday. The struggle was real.  

I so desperately wanted peace with food and my body.

It took a while, but we finally got there, friend. 

I figured out the secret to feeling good in my retired athlete skin while also enjoying food in a balanced, nutritious and delicious way.

Let me help you find balance with food in life after sport.  

let's do this

Client Success Stories

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I worked with Katie for 6 months and it was one of the best health investments of my life. She not only helped me to get to a place where I can listen to and respect the needs of my body, but she provided me with the mental tools that I need when I do have a bad body image day. Those don’t just disappear after working with her, but I am definitely equipped to handle them in a better and healthier way. She also helped me work through other health issues I have been dealing with. By healing my relationship with food, it has tremendously helped my severe stomach issues and she also provided me with guidance on how to manage my Autoimmune disease that I was diagnosed with while working with her. I also now have a regular menstrual cycle for the first time in my life without having to take an unhealthy pill. WIN. When I first started this journey with Katie, I truly didn’t know if it was possible to overcome the challenges and expectations I was putting on myself every single day. I also did not want to give up the imperceptible tight grip I had put on myself in terms of food and exercise. However, through my faith in God and with the help of Katie, and her program, I was able to make huge strides in overcoming the most difficult, challenging mental space I have ever been in. I can’t speak highly enough of this thoughtful, compassionate, hard-working, kind, tough-loving, nutrition coach who has helped me to be more present, enjoy foods that I love, and to take care of myself mentally and physically. If you are thinking about taking the same step that I did, do it.

- bailey c.

I have never felt so free around food and I've never trusted my body's ability to tell me what it wants and when I'm full more. It's such an incredible feeling to not have to obsess over food. I can't describe it fully with words. I also have gotten significantly better at respecting my body and learning the tools to cope with hard body image days/times. I love what my body does for me and I look at it from such a different perspective now. I also have started doing movements that I actually enjoy, which is crazy! I don't work out to punish my body anymore and I realize that I don't need to be working out 6 days out of the week. It's so freeing.

- christina s.

I won’t lie, I was extremely nervous about meeting with a nutritionist because being stressed about food and controlling my food intake was comfortable and normal for me. A life of having food freedom seemed far-fetched and I did not think I could have the strength to do it. However, after meeting with Katie and explaining my struggles, I knew I had to do the program. I knew that I had to do the POWER Program because I immediately felt I could trust Katie, and I immediately felt connected to her because she was someone who understood my struggles without me having to explain myself. I felt validated by her kind words and she gave me hope I could conquer my anxiety surrounding food and weight gain. I would most definitely recommend doing the POWER Program. No matter what stage you are in life, knowing how to trust your body and the signs it gives you is a life skill that is extremely valuable. I recommend this program because every human deserves to know what their body needs and how to feel comfortable in their own skin. I have learned this throughout my time in the POWER Program, and I, among many others, are living proof that food freedom and a positive body image are achievable. All this takes however, is trust, an open mind, and Katie Spada.

- amelia g.

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