Katy Golik Health and Wellness

Katy Golik Health and Wellness Health Coach | NBC-HWC | | Foodie, health junkie, chocolate and people-lover. Helping

06/18/2026

Who has skipped a workout because you don’t want to wash your hair? I hear this all the time and it’s something I have to adjust to when it gets super hot in the Dallas heat. Gone are the days when I can go on a walk and not be a sweaty mess, so I have to adjust my routine and get over myself. This means exercising earlier, which means getting up earlier, which means getting to sleep earlier, etc.

The obstacles in summer can be sneaky and can make you less likely to stick with your workouts if you’re not paying attention. You may not even think of some things as obstacles (like tan lines), but any unnecessary negativity can make you less likely to show up for yourself day after day, so anticipate everything so you can like your routine and repeat it.

I would argue that you don’t have to like every healthy habit (I will talk about that another day so stay tuned), but you certainly don’t need to put any barriers in your way that cause you to like them less.

I don’t always like lifting weights, but I like the benefits for my metabolism, strength, insulin sensitivity, and bone health more than I dislike washing my hair every day.

06/17/2026

My job as a Board Certified Health Coach is to help my clients bridge the gap between knowing and doing and then help them create routines and habits that keep them showing up day after day. Obstacles are part of life, yes, and being aware of them is the difference between “I know I need to, but….” and “I did it anyway.”

Seasonal changes are something I always talk about with my clients because often we get health habits and routines down and then BAM! it’s hot and sunny and the kids are home and the schedule is different and you’re sweaty and you have to wash your hair more often and manage your tan lines and the workout you usually do in your garage might actually make you pass out 🙋🏻‍♀️ and and and ….

What seasonal obstacles are you managing and how can you think about them more fully to show up for yourself tomorrow and the next day?

Follow and stick around because this is a topic we are going to talk more about because it matters to everyone.

06/12/2026

Have you ever wanted to order something at a restaurant or make a recipe and then thought, “Wait, it doesn’t have protein in it and I have to have protein every time I put food in my mouth?”

Two things can be true: what you enjoy matters AND protein matters (ask my family - I’m definitely a protein pusher).

You don’t have to skip out on your favorite things like pasta simply because they aren’t protein-optimized. Your metabolism will be just fine. Your muscles will not dissolve.

Some options: you can eat something else on the side that has protein in it like I did today, you can eat protein at another meal, you can have a snack later, you can simply not worry about it. All are good ideas. It’s just not that deep.

Wouldn’t it be great to understand what you’re eating and how nutrition works for you? Knowing what you need, why you need it, and how to work with all kinds of foods to both enjoy your life AND reach your goals is so freeing. Follow along because that’s what I’m all about.

I especially love to cook in the summer when my favorite vegetables are fresh and abundant. Bonus: eating seasonally is ...
06/11/2026

I especially love to cook in the summer when my favorite vegetables are fresh and abundant. Bonus: eating seasonally is a good way to get the variety our guts love, not to mention it’s cost-efficient.

When my Comeback Creek Farm box arrived yesterday (forgot I ordered so YAY ME), I knew it was time to break out one of my favorite summer recipes. This one doesn’t take much time and you honestly don’t even need to measure carefully at all. My kind of don’t fence me in recipe that cannot fail. Simple salmon and grilled chicken are both great with it.

Comment MARKET and I’ll send the recipe🫛

05/28/2026

For starters, water is hydrating. You’re not hydrating wrong. Drink some electrolytes if you’re sweating a ton. It’s not complicated.
In my rant I didn’t mention nutrition, but if you’ve been here long enough, you know that’s on the what matters list.
And if you’re new, welcome and stick around.
Being healthy should not be confusing or painful, but it does require effort. Let’s be real. And while the effort looks different for everyone, the rules are pretty much the same regardless of what life stage you’re in.
In college? Nutrition, sleep, movement, exercise, fun, and relationships matter.
Young professional? Nutrition, sleep, movement, exercise, fun, and relationships matter.
New parent? Nutrition, sleep, movement, exercise, fun, and relationships matter.
Demanding job? Nutrition, sleep, movement, exercise, fun, and relationships matter.
Perimenopause? Nutrition, sleep, movement, exercise, fun, and relationships matter.
Boomer (hi mom!)? Nutrition, sleep, movement, exercise, fun, and relationships matter.
See a pattern?❤️
It’s hard to fit it all in. I help people figure this out. You don’t need a life stage plan. You need to build a life that incorporates what we know is good for everyone that you want to repeat until God calls you home.
I just cannot with the dumb distracting rules😩

05/12/2026

POV: your worth isn’t in your size and also you want to look good in a bikini.

A little caloric deficit is what it takes to lose some fat and uncover muscle, so I’d start with the simplest ways first that I’d hardly notice. Why make it harder than it needs to be? You can always dial it in more from here if you need to.

I’m a board certified health coach helping people follow through and finally meet their goals. Follow along for more and DM if you’re tired of being stuck and curious about what coaching could look like for you.

05/08/2026

Don’t get me wrong - I am team protein. When I was droopy as a child, my mom was quick to say, “She’s low on protein!” So ahead of her time….

Fast forward to 2026 and we are stuffing ourselves with protein at all times and looking for it everywhere. Just google “protein in beer” and you’ll see how much comes up bc the people are apparently asking (spoiler: not much).

In a world where we eat regular meals with protein in them and pay attention a little, we are likely just fine.

But just to be sure, the recommend range is 1.2 - 1.6 g/kg of body weight (ideal body weight if you have a lot to lose).

So do a quick calculation, get some with your meals, and perhaps have a non-protein snack if you’re feeling crazy. More protein is fine if you like it, but if weight loss is your goal, I wouldn’t overeat it just to get more. And I obviously would like a little room for TCBY.

Protein can help retain muscle and control blood sugar, helps keep us full, has nutrients we need, is helpful for our metabolisms, but to build muscle we do need to lift weights. Yet another boring basic that we are privileged to do!

So yes - get enough protein, but we can probably calm down a little. Follow along for more most-definitely-healthy-but-not-constantly-optimized wellness content.

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