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How to Use Restriction to Help You Achieve Your Goals   ⁣At KJO Coaching, we're all about flexibility, sustainability, education, and NOT restriction.⁣ But I also believe there’s a time and place for something that I call “momentary restriction.”⁣ Momentary restriction is a tool we often use w...

When I, Coach Kasey, tell people I got a Ph.D. in mindset and health behavior change, it sounds made up⁣. The terms mindset and behavior change feel very abstract and floaty.  Science is the opposite. Science is concrete and logical⁣.  But there’s a science to this floaty stuff, and it’s kind ...

You’ve decided that you want to make a lifestyle change. Yay! We’re excited for you!  Now, what does that lifestyle change look like? Your approach might be too much, too soon Did you say that you’ll eat veggies every day, drink enough water, and work out five times a week?⁣ So, what happens ...

It’s Coach Kasey here with you today, and I’ve got a truth bomb you probably won’t like.  You burn more calories existing than you do during your 1hr workout.⁣ Before you read on, you have to go to the prerequisite reading Healthy Lifestyle Change Pyramid post here.  Ok, now that we’re all on ...

When clients come to KJO Coaching, they often tell us that they’re looking to lose body fat but just can't seem to stick with the behaviors and habits necessary to make it happen.  The truth is, your brain doesn’t care that you want to be shredded⁣.  Your body and brain are adaptation machines ...

Did you know there was a difference?⁣⁣Habits, routines, and rituals are often considered synonymous but they’re pretty dang different.⁣⁣𝗛𝗔𝗕𝗜𝗧:⁣⁣Requires little to no cognitive effort⁣⁣You might find yourself doing it without even realizing it⁣⁣Tied to some sort of situational cue and repetition o...

There seems to be a constant debate in the fitness industry about whether you should track your food intake.On the one hand, you have the people who say if you track macros, you’re too obsessive.⁣ But on the other hand, people say if you don’t track macros, you’re not disciplined.⁣ Clients ofte...

Do you ever feel like life is testing your self-control? If life has been extra stressful lately, maintaining self-control may be challenging.  In this post, I talked about habit discontinuity, which is the idea that when life gets disrupted, you’re actually presented with an opportunity to ins...

  Life gets tossed up.⁣ Whether it’s a viral pandemic, you started a new job, or you moved to a new city.⁣ In situations of uncertainty and confusion — the last thing we think about is making MORE change.⁣ But we have research to show that these times are actually best for change (Verplanken ...

How often do you hear others (or hear in your head):⁣ ⁣ “I don’t know what I want.”⁣ “I don’t know how to do it.”⁣ “I don’t know where to start.”⁣ ⁣ And wheels continue to spin without you making any progress.⁣ ⁣And because you aren’t doing anything to change your circumstances, your unhap...