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Get Motivated to Work Out exercise exercise behaviors muscle building training workout workouts Jun 02, 2023

Picture this: it’s Thursday after work, you’re super exhausted from a crazy work week, and you know you still have another day to get through, and it’s time to hit the gym, but you totally don’t want to and would rather go home and hit the couch instead.

This is a stupid...

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Best Ways to Create Healthy Habits behavior change daily mindfulness evidence based goal achievement habits personal development routine May 19, 2023

Stop screwing yourself over in your habit formation efforts by trying to form five new healthy habits at the same time. Obviously, we mean this in the most caring and supportive way possible.

But, to put it bluntly, that's not realistic.

If you've tried new things and "just can't seem to do it,"...

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Best Calories for Weight Loss? adaptation calorie deficit calorie intake dieting evidence based fat loss how to diet weight loss May 12, 2023

“The secret to losing weight is to eat 1,200 calories a day.”

Hang around the dieting world for a day, and you’ll see this magic number of calories you should eat for weight loss. 

But, if you hang around the science-based fitness world for a day, you’ll see that this...

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Does Intermittent Fasting Work for Weight Loss? calorie deficit calorie intake diet dieting fad diet fat loss how to diet weight loss May 05, 2023

Let's talk about a hot topic that a lot of people are experimenting with in order to lose weight—intermittent fasting!

Before we get into what intermittent fasting is, we want to mention that there is never a one-size-fits-all approach to nutrition or fitness. What works for one individual...

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Grocery Shopping for Your Fitness Goals diet food goal achievement planning Apr 28, 2023

Making healthy food choices is a key component of achieving optimal health and reaching your fitness goals. However, grocery shopping for healthy food can often feel overwhelming, especially if you're not sure where to start or what to buy. 

If you want to make grocery shopping more...

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Make Fitness Progress Without Tracking Macros behavior change dieting flexible dieting goal achievement macros tracking macros yo-yo dieting Apr 21, 2023

At KJO Coaching, we love tracking macros (protein, carbs, and fat) to help our clients reach their fitness goals. 

We’d even argue that tracking macros is one of the most efficient ways to reach your goals and develop healthy eating patterns. 

But macro tracking doesn’t have...

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Why You Aren’t Making Fitness Progress awareness habits mindfulness self awareness self sabotage Apr 14, 2023

The real reason you aren’t seeing results on your fitness journey is that you’ve overdrawn your account.

No, not bank account. Your body’s account!

But your body’s account does function in a similar manner. 

Just like you can’t keep spending money once you...

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Should You Reward Your Fitness Progress? behavior change fitness mindset goal achievement goal setting goal setting research goal structure progress Apr 07, 2023

Here’s a mindset tip for you:

You should reward yourself once in a while. And not just when you reach the finish line. 

When you set smaller goals and rewards for achievement along the way, you are reducing overwhelm, lowering pressure, and raising your perception of what you can...

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7 Reasons to Take Fish Oil Supplements diet health supplement science supplements Mar 24, 2023

What’s the big deal with fish oil supplements?

If you've been paying attention in the health industry, it feels like everyone is pushing supplements all the freaking time. It's exhausting! 

And how to know what's right for you? Well, that’s another story.

Today we want to talk...

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Reach Your Fitness Goals by Tracking Macros awareness daily mindfulness food macros mindfulness tracking macros Mar 17, 2023

If you’ve been in the fitness space for a while, you’ve probably heard “macro tracking is a tool” hundreds of times. 

For my friends out there who are brand new to this world, tracking macros is like an upgraded version of calorie tracking that requires you to hit a...

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3 Tips to Overcome Decision Fatigue awareness behavior change daily mindfulness lifestyle change personal development Mar 10, 2023

Do you find that your willpower is declining earlier in the day than it used to?

We find this is especially common among busy women who are moms, go to school, and/or work full-time. 

You don’t have to fall into any of these categories to experience a decline in willpower, but these...

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Help Your Fitness Clients Improve Their Decision-Making awareness behavior change brain science cbt coaching cognitive behavioral therapy goal achievement mindfulness mindset coach mindset shift personal development visualization Mar 03, 2023

Are you a fitness coach with clients struggling to make behavior changes that stick?

I, Coach Kasey, have a Ph.D. in psychology and am an expert when it comes to health behavior change. My favorite thing to do is teach coaches the skills necessary to help clients make lasting changes (and make...

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