Katy Golik Health and Wellness

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🤓national board certified health and wellness coach
🤍here to make metabolism makse sense
💡helpful tips on behavior change, nutrition + movement
👇work with me and turn knowing into doing at katygwellness.com

07/20/2026

Weight loss and fear of weight gain comes up 99% of the time when I work with women one on one (followed by sleep, planning meals, managing their time, eating more fiber, fixing their metabolism, lowering their cholesterol, etc.). We tackle all that, but what they end up with is way better.

They literally transform. I watch women become the very best versions of themselves - sometimes totally different - and it is truly awe-inspiring.

This is the difference between a woman who follows a 6 week plan (that prob doesn’t stick) and a woman who learns how to change her life for good. Which one do you want to be?

🤍Save this if you’re doubting yourself as a reminder that change is possible.
💕Message me if you’re ready to make it happen.

07/14/2026

The advice that you often hear to find something you enjoy when it comes to behavior change - specifically exercise - is short-sighted. Sorry, not sorry.

Yes, do things you enjoy! Something is better than nothing to start and you need to have fun.

But if you’re here, your health matters to you, and so you might have to do things for the VALUE of them rather than enjoyment in the moment. The hard truth is that this means fitting in more than our favorite hobbies. I mean, I wish all it took were a walk and a good book followed by the TCBY drive-thru, but alas, it does not. I have to lift weights, I have to get my heart rate up, I have to drink water and eat more fiber than I would like.

Maybe for you it’s doing cardio, maybe it’s strength training, eating more vegetables, or getting more sleep. These things are necessary for everyone, and shifting the focus from enjoyment to value can actually make you into the kind of person who executes even when you don’t feel like it.

The real magic happens when you build systems and routines to make ex*****on as easy as possible, and that’s where I come in.

Working with me can look like a one-hour brainstorm and planning session to weekly coaching to really get things in order. Comment VALUE if you’re curious🤍

07/10/2026

I’m so tired of the fitness advice for women that assumes we cannot handle stress. Cycle synching is one of those, saying we should lower intensity during parts of our cycle. This is not proven, it’s distracting, and it makes women unnecessary do less.

You are not a delicate flower🌸

Confusing advice for women of all ages - I hear this from girls in their 20s AND their 50s - causes fear about cortisol, hormones crashing, metabolism declining, and belly fat mounting and tends to take focus away from what is necessary for health. It pushes our healthy routines and habits to the side while we worry about things that don’t matter.

It’s my job and my JOY as a board certified health coach to help women filter information through a grid of evidence-based truth, make decisions for themselves, and follow through. If you feel exhausted, adjust. If you need rest, take a break. But don’t let a program or device tell you how to feel and make your decisions for you.

And always, if you have real concerns about fatigue, your ability to handle stress, or your hormones, find a doctor you trust🤍

07/06/2026

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😩

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Dallas, TX
75210

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