What if you could get strong, confident AND toned ... without having to obsess & stress about what you eat?


It might feel like you've tried every diet plan out there like low-carb, keto, intermittent fasting - and nothing really sticks, or works long term.


In fact, each new diet leaves you feeling more lost, disappointed and frustrated.


Well, what if I told you that YOU aren't the problem?


Restrictive diets are!


And - what if you could ditch those restrictive food rules, find food freedom and STILL fuel your fitness & physique goals...


so you can show up as the most strong, confident and authentic version of yourself?



Maybe you...


✦ Know calorie counting is unsustainable long-term, but don't know how to make sure you're getting in the right balance if you DON'T track calories




Have tried numerous diets and meal plans, but most of them lead to overthinking and obsessing about food .. until you inevitably self-sabotage ALL your efforts




Feel confused about how to fuel your workouts with the right food, supplements and eating schedule to optimize your workouts and see more muscle tone!





✦ And.. maybe you experience symptoms that keep you from showing up as your best self... like chronic fatigue, brain fog and mood swings that come out of nowhere






If this is you, you CAN...

Eat the foods you love and STILL have a rockin' metabolism

✦ Honor your nutrition & fitness without letting it run your life

Learn simple & effective strategies that support better workout performance, strength gains and other physique goals

✦ Learn how to streamline your goals & healthy habits so you can take the fast track to success


Break through the brain fog and finally feel like yourself again!





…without banishing carbs!




…without a low calorie diet




…without sacrificing the foods you love




…and without counting calories or macros all day long!!




Before mindful eating, I was in your shoes...




As a teen, I struggled with my own relationship with food and exercise. While I started with good intentions, it soon morphed into orthorexia and other disordered behaviors including over exercising and not allowing myself to eat anything but “healthy foods”. I spiraled into an eating disorder, and struggled for a long time on my own, until I reached a point one day where I looked in the mirror and knew things had to change. I knew that I deserved better. 


With the help of my health care team, and learning about mindful eating and gentle nutrition - I healed my relationship to food and my body. My pain and struggle blossomed into something beautiful - it led be to my career as a Registered Dietitian! From the moment I fully healed, I knew then that it was my mission in life to help others heal their own relationship with food - so they didn’t have to go through the same pain I did.


This Non-Diet Approach Includes:



How to set productive goals for nutrition & fitness

How to form healthy habits that actually STICK!

How to reframe your thoughts for success

How to fuel your active lifestyle without dieting

What foods help build muscle, and how to incorporate them without tracking calories or macros

How to measure true progress beyond weight

Journaling, affirmations & mindset shifts that will keep you successful, happy and fit LONG-TERM!


Introducing...

The Mindful Muscles Academy!



I’m Katie, your Registered Dietitian, Personal Trainer!


I made this course just for YOU because when I was struggling with my own relationship to food and fitness … I desperately needed the guidance I’m offering you today! When it came to my health, I had the best of intentions - but often found myself sucked into diet culture b.s. - and long story short, back in those days... my results never stuck long term, and I never truly felt at peace in my body.

I know you need and deserve MORE than just another quick fix diet.

I can’t wait to change your life (and your fitness!) by showing you the fast track to fueling your body using a mindful, non-diet approach!


The Mindful Muscles Academy is a self-paced, online program with the blueprint guaranteed to take you from: strict dieting, food rules, and stress over what you can/can’t eat





To...





Consistent results in your fitness goals (strength, energy, endurance & better overall exercise performance!) 


Increased body confidence and confidence around core nutrition concepts & healthy habits



Self-awareness and mindfulness with food; easily reframing unhelpful thoughts around food 


Ability to incorporate fear foods like carbs & treat foods (without feeling out of control)


More energy to do what you love!


Ditching shame, guilt and judgment around food - you can eat all types without feeling like you "wrecked your diet"




Upon enrollment you’ll have immediate access to all course content including:




-5 Modules of Video Lessons with your Registered Dietitian (valued at $1597+)
-Worksheets, Journal Prompts & Cheat Sheets for each module to help you apply what you've learned! (valued at $147)
-Your Personal Goal Setting Guide (valued at $47)
-Your go-to Flexible Nutrition Guide for creating convenient meals & snacks that fuel your fitness (using foods you enjoy)
-6 Weeks of Fitness-Focused Meal Plans to fuel your workout goals (valued at $197)
-Our Private Facebook Community (priceless!)






A Value of over $1,887 - for only $397!




By the end of this self-paced course, you will have…

Established a routine for strategic goal setting and a plan for life-long, healthy-habit building

An understanding of flexible nutrition tips & strategies that fuel your fitness goals and exercise performance

✦ A deep understanding on how to fuel pre & post workout (and everywhere in between) for maximum energy and digestive comfort

A plan for how to incorporate mindful eating into your health journey, and how to reframe self-judgement around trigger foods

A plan for incorporating everything you’ve learned about mindfulness, food and fitness for a LIFETIME - so you never have to diet again!


Who is the Mindful Muscles Academy designed for?


  • Recovered ED Warriors
  • Yo-yo dieters
  • Former Restrictive Eaters
  • Emotional Eaters
  • Mindless Eaters
  • Active folks who strength train and want to optimize their workouts without being consumed by diet culture


Anyone who wants to...

  • Boost body confidence, body image & self-compassion
  • Find a healthy weight (naturally, without obsessing over it!)
  • Get in-tune with hunger & fullness cues so mindful eating comes naturally!
  • Get your time and life back after wasting too much of it on dieting



... and, really anyone who wants to build a life-long, healthy habits & a healthy relationship with food!



This Course may NOT be for:


  • Those in active recovery for an eating disorder (recovery always takes priority!)
  • Anyone looking for a strict diet or highly structured plan
  • Anyone who's not quite ready to do the inner work, and do some deep reflecting (it's okay! you are always welcome when you ARE ready!)



"Fitness has always been a passion for Katie, that is why when she became an RDN she immediately deep dove into how to perform better in your exercise through nutrition. The mindful muscles course will be the perfect guide for you to learn how to be in tune with your body’s innate needs while hitting your exercise goals"


- Katie W.

(Dietetic Intern)

"I can’t recommend Katie and her Mindful Muscles programming enough; it has been truly a transformative experience." - Carrie M.

"The Mindful Muscles Academy course has been a game-changer for me. I wanted to learn more about mindful eating but in a practical way which is why I took this course. Sometimes I have felt guilty for wanting to look a certain way (aka build muscle and be fit) because sometimes the information that I have learned about mindful eating really focuses on not wanting to change your physical appearance, which is also okay too. I wanted to build muscle and feel good about the skin that I am in, especially during pregnancy. I felt like Katie’s program took things to the next level for me!

I was able to establish goals, stick to those goals, have support from Katie and access to the DBN community if I wanted to share any struggles or progress, and really look deep within for what I wanted out of myself and this program. I liked the self-paced aspect of this program. It allowed me to learn and actually apply each module within my busy schedule. I could also go back to each lesson and review info if I felt like I didn’t really grasp or apply a concept the way I had intended to. The program also has these awesome exercise sheets for many of the modules so that you can actually practice what you learn.

Katie broke things down in a way that I could understand more complicated topics and there were so many extra resources that were provided that I love. I especially love the meal plans and so many recipes. My favorite recipes were the taquitos and PB&J stuffed dates! MMA is perfect for anyone who is looking to practice mindful eating, wellness, and strength building... and doesn't want things to feel complicated! It's a great program to help manifest and achieve the goals that many of us want for ourselves.

I am so grateful to DBN for creating such a great opportunity that has helped the relationship that I have with food, fitness and the kindness that I show myself."



-Shae M.

Mindful Muscles Academy Member

Course FAQ


✦ What comes with this course?

This course comes with 5 modules full of video lessons around goal setting, mindful eating, gentle nutrition and nutrition for exercise performance. It also includes: 6 weeks worth of flexible meal plans & grocery guides, worksheets and printable journal prompts that help you apply the tips & strategies you learn. When you purchase this course, you also get access to ALL future updates and bonus lessons, plus accountability through our private Facebook Community Group.


How long do I have to access the video lessons in this course?

Forever! This course (and the private MMA Facebook group) is accessible to you for life! You will also get access to all future updates to the course at no extra cost to you.


Will this course help me lose weight?

I'm glad you asked! While this course is not weight loss focused, losing weight is a possible outcome from applying the principles in this course. It depends entirely on your starting point, and whether you may have been meeting your energy needs, under-consuming or over-consuming prior to this course. For example, if you were under fueling prior to the course, weight gain is also possible because you're gaining more muscle mass than before with under-eating.

The purpose of this course is to help you achieve a healthy metabolism, healthy hormones, more energy and better exercise performance. Weight can often be an unhelpful distraction to achieving these things, and can hinder our ability to fully heal our relationship with food. That's why we aim for a more weight neutral approach! So while body composition change can be a natural (secondary) part of your health journey, we teach you it's just not the ONLY focus or priority that we use to measure success from in the program.


Will I be told exactly what to eat/not eat in this course?

This course is NOT a rigid diet, but you WILL have tangible guidelines to help fuel your fitness goals. I'll also help you incorporate mindful eating strategies so everything you learn in the Mindful Muscles Academy is practiced through a gentle lens - meaning, you'll learn to rock your goals without having to obsess over every morsel of food you eat.


What if I have an active eating disorder? Is this course for me?

While this course offers strategies grounded in gentle nutrition and mindful eating - this course is not intended to replace 1:1 support from your eating disorder Dietitian. I recommend prioritizing healing first and foremost before considering enrolling in this course!


Does this course replace 1:1 coaching?

Don't get me wrong, 1:1 support is great! And while it doesn't necessarily replace coaching, it's the next best thing. In many cases it's actually BETTER. To get the most out of 1:1 coaching, you need a bare minimum of 3-6 months, sometimes closer to 1 year to see results. That's anywhere from $750-$3000 dollars - which is just not feasible for many and thus can be a big barrier to getting reliable health information and support.

I created this course to make getting guidance and support from a Registered Dietitian more accessible. With that, the self-guided nature of this course makes it doable for those who struggle with making TIME for 1:1 coaching, but still want to reach their health goals!


Do you have payment plans?

Yes! It’s important that this course is accessible to all types of students. We offer an affordable payment plan for this course. If you have any questions - don't hesitate to reach out to me!


Do you offer refunds? 

Because of the digital nature of this course - all purchases are final and NO refunds will be issued for this course. Please make sure this course is a good fit both personally and financially before investing. If you have any questions, please reach out to me before purchasing. 


Where do I go if I have any further questions on this course?

You can email me at [email protected]







"There was a point in my life where I felt overwhelmed by diet culture and the mass amount of misinformation out there on the internet. When I found Dark Blue Nutrition, it was more of a blessing than I could have ever imagined. Katie is a well-rounded registered dietitian and certified person trainer. I feel confident that the information that I get from her is accurate as she has the education to back it up"

- Carrie M.

Mindful Muscles Academy Member



The Mindful Muscles Academy Curriculum


  Welcome to The Mindful Muscles Academy!
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  Module 1 - Mastering Healthy Habits
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  Module 2 - Mastering Mindful Eating
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  Module 3 - Nutrition for Energy, Muscle Building & Exercise Performance
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  Module 4 - Gentle Nutrition
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  Module 5 - Maintaining Healthy Habits for Life!
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  BONUS Content 💫
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