Episode 266

Your Default vs Your Design (feat. Kate House)

Published on: 4th September, 2024

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. 

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! ⭐

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

About the Podcast

Salad With a Side of Fries Nutrition, Wellness & Weight Loss
What to eat and when to cheat! Let's decipher between all the “diets” out there. You know what to do but it itsn't working. In fact, your diet could be making you fatter.

Ever wondered if cryo-freezing your fat cells would really work? Should you try acupuncture? A hypnotist? If you do, how do you know if someone’s good?

Salad with a Side of Fries is the podcast that will answer all these questions and more! Talking wellness and weight loss for real life, because most of us are going to drink, eat out, skip the grocery store and who wants a life without fries or dessert?! Host Jenn Trepeck’s expertise as an optimal health coach, in practice for over a decade, along with experts in various modalities will clear up the myths, mis-information, bad science and marketing to reveal the truth of HOW TO EAT and HOW TO CHEAT!*



*These statements have not been evaluated by the Food and Drug Administration. This podcast, its content and guests are not intended to diagnose, treat, cure, or prevent any disease.

About your host

Profile picture for Jennifer Trepeck

Jennifer Trepeck

“My passion for nutrition and helping others stems from “kicking my food issues” with my own weight management saga.” ~ Jenn

I believe that the greatest accountability is paying it forward! That’s why I teach the nutrition education we are all supposed to know but no one ever taught us, along with the science behind food, fitness, and health.

After I graduated from the University of Michigan Ross School of Business, I founded Better Life Now LLC while working full-time in hedge funds. In 2019, I took my practice from side-hustle to full-time self-employment and launched my podcast, Salad With a Side of Fries. On the show, we offer science-based tips and tricks for how to achieve wellness and weight loss for real life – because who wants a life without fries or dessert?!

Topics we tackle on the podcast include debunking fad diets, food myths, misinformation in marketing, bad science, and general nutrition. I encourage guests whose expertise is different from my own focus on weight management to bring their unique, fact-based perspectives to talk about subjects they are educated in and passionate about.

Due to my decade-long experience of working with clients, I have gained insight into the health and food industry and the how-tos of building a business.

Some specific health and wellness topics I can speak to include debunking fad diets, exposing the BS we are fed by the food and diet industry, how the people around us can positively and negatively impact our health journey, and shifting mindsets in order to overcome inappropriate barometers of success to instead achieve happy, healthy, and meaningful change.

On the subject of business, I can help you by teaching my critical pieces every entrepreneur should know, how to make your side-hustle into your full-time job, ways to sustainably achieve success without burning out, contemporary networking, and how to prioritize wellness while pursuing your projects.

When I find some free time, I’m typically working out at Physique57, discovering hidden gem restaurants in NYC, or traveling to spend time with friends and family.

I’d love to have an in-depth conversation with you, whether it’s leveling up in business or debunking food myths!