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As evidence-based health and nutrition coaches, we’re here to help you learn the healthy habits that support your individual goals, but not just because “we said so.” The way we work to educate our clients is rooted in research and substantiated information. One of the questions we get all the t...

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 normal human experience,...

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,...

Let's talk about a hot topic that a lot of people are experimenting with 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 may not work ...

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 to be forever.  Wh...

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 overdraw your bank account, you can’t...

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 actually accom...

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 are some of...

In 2013, the American Medical Association formally recognized obesity as a disease, which is really great in some respects, but unfortunate in others.  Getting a formal diagnosis of obesity can significantly impact your health and fitness journey.  The diagnosis can lead you to a fixed mindset ...

If you’re reading this, it’s probably because you have a goal to improve your health or fitness (or both!).  You may want to lose weight, gain muscle, or optimize your health and maintain what you’ve got right now.  Whatever your fitness goal is, if you’re starting out (or restarting), you’re p...