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No matter what time of year it is, there is always some party, holiday, or event that you'll have to navigate while working towards your health and fitness goals. Rather than stressing about how you're going to navigate social events, you should feel empowered and confident in doing so because wh...

  Lately, we’ve been talking a lot about reverse dieting at KJO Coaching. Coach Kasey even shared that she’s been at her maintenance calories for the last ten months and has been absolutely loving it.  We know that you might be interested in doing a reverse diet, so I, Coach Laney, am here to ...

  One of the coolest parts of being human is that you get to decide what things mean.⁣⁣ And what things mean to you makes all the difference in your happiness and success. You can let other people, societal norms, and social media decide for you, but you don’t have to. You can choose for anyt...

As the interest in science-based fitness is growing, so is the interest in improving gut health. More and more people are realizing that a healthy gut leads to better overall health, so in this post, we are going to share five evidence-based ways you can improve your gut health. When we talk abo...

Have you ever heard, “The road to hell is paved with good intentions”? Even if you haven’t, I’m sure you can understand it to be true, especially when it comes to health and fitness behaviors! How often do you have wonderful intentions to do X, Y, and Z but fail to make it to the “other side” i...

People talk about the mind-muscle connection on social media all the time, but do you actually know what it is and how to do it? We are all nerds at KJO Coaching, which is why I find this topic so fascinating!  It’s Coach Megan here to chat with you about all things mind-muscle connection and s...

When it comes to deciding what to eat when dining out, are you really choosing the “healthier” option?Often we think we’re choosing healthier options but have no idea what the calorie or macro content is of those options. While some menus list the number of calories in a dish, many don’t, so we h...

If you’re on a health and fitness journey, you’re likely after the mysterious “sustainable approach.”You know, the approach you can do for the rest of your life with minimal effort while achieving or maintaining your goals.I hate to break it to you, but some effort is always required for sustaina...

Tis the season to be present, enjoy some good food, and maintain your fitness progress.  Sure, your overall goal may be to lose weight, but you can't always be in a calorie deficit and aiming for weight loss. (Check out this post to learn if you should be in a maintenance phase, and this post to...

So you've had physique or wellness goals for a while, and you're now looking to hire a coach to help you improve your health and fitness. But once you find the right coach, you know, the one with advanced education in mindset and behavior change who can help you maintain your results for life, yo...