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Despite what hustle culture may tell you, you aren’t a more accomplished human for functioning on less sleep.   If there’s one thing you’re going to commit to doing to improve your health, let it be that you sleep more.  Sleep can help you with so many things, including:   Losing fat Build...

Here’s a mindset tip for you, if you want to feel more in control of your food choices, stop trying to control your food choices.  Just when you thought you had figured this whole "dieting" thing out, I throw this at you. If you are reading this, I am betting that you are feeling a little frustr...

Mindset matters whether you have body composition goals or any other kinds of goals. When it comes to fat loss, our clients aren’t looking for quick results that last for a few weeks or months. They’re looking for permanent fat loss.  ⁣  But before we get into the signs of permanent fat loss, w...

A fantastic change we’ve seen in the fitness space over the last several years is that women have been striving to build muscle mass.  Unfortunately, some women still think lifting heavy will make them bulky (it won’t).  While we shared the benefits of lifting heavy weights in this post, we als...

Are you looking to spot reduce fat or target fat loss? Maybe you can't seem to get rid of that fat on your upper arms, or your lower abs are never showing (same — mine always seem to be hiding). Better yet, maybe you wish you could move the stubborn fat from your thighs to your butt instead. Fa...

The holidays can be the best time of year because with holidays comes family and friends time, right? But there’s also a downside to the holidays for many people who are looking to get healthier. That downside is the unwanted opinions and conversations that sometimes come with family time.  The...

When people are trying to lose weight (or, more accurately, lose fat), they tend to turn to the internet to find the best way to lose weight. But the list of best diets you find is often just a list of various fad diets like Weight Watchers, intermittent fasting, the Mediterranean diet, or whatev...

So you’re looking to add some healthy habits to your life.  Or maybe you’ve got some bad habits that you’re trying to ditch.  Lucky for you, I, Coach Kasey, have a Ph.D. in psychology, and helping people improve their mindset and change their behaviors is my jam! And before we dive into how to...

When was the last time you weren’t trying to diet? …Got you thinking, didn’t we? The thing is, so many of us spend the majority of the year weighing, tracking, and measuring our food, our weight, our bodies, and so many other aspects of our lives in an effort to optimize our health.  Regardles...

At KJO Coaching, our clients often ask us about meal prep and how to stay successful during the busy seasons of life. You may find it hard to meal prep, track your food as the day goes on, and satisfy the picky eaters of the house and wonder how anyone can possibly do this. The first thing you ...