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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 ...

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...

Do you ever lead a zoom meeting with no agenda?⁣I do this every week during the Health Mindset Certificate Coaching program and every month in the alumni group, and we have the best conversations!Coaches share their tough client cases during these zoom meetings, and I provide guidance and teachin...

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...

I’ve noticed over the last several months that I’m seeing more and more coaches talking about growth mindset, which can be exciting! However, I see growth mindset talked about incorrectly all the time. ⁣Now, I’m not here to call people out or prescribe to cancel culture, but, as always, I’m her...

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...