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Best Ways to Create Healthy Habits behavior change daily mindfulness evidence based goal achievement habits personal development routine May 19, 2023

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,"...

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Make Fitness Progress Without Tracking Macros behavior change dieting flexible dieting goal achievement macros tracking macros yo-yo dieting Apr 21, 2023

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...

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Should You Reward Your Fitness Progress? behavior change fitness mindset goal achievement goal setting goal setting research goal structure progress Apr 07, 2023

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...

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3 Tips to Overcome Decision Fatigue awareness behavior change daily mindfulness lifestyle change personal development Mar 10, 2023

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...

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Help Your Fitness Clients Improve Their Decision-Making awareness behavior change brain science cbt coaching cognitive behavioral therapy goal achievement mindfulness mindset coach mindset shift personal development visualization Mar 03, 2023

Are you a fitness coach with clients struggling to make behavior changes that stick?

I, Coach Kasey, have a Ph.D. in psychology and am an expert when it comes to health behavior change. My favorite thing to do is teach coaches the skills necessary to help clients make lasting changes (and make...

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Feel More in Control of Food all or nothing behavior change daily mindfulness dieting flexible dieting growth mindset lifestyle change mindset shift thought patterns Jan 06, 2023

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...

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3 Requirements for Permanent Fat Loss behavior change dieting fat loss goal achievement growth mindset mindset coach Dec 23, 2022

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...

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How to Make Good Habits (And Ditch the Bad Ones) bad habits behavior change brain science breaking habits goal achievement habits how to diet mindful practice Nov 04, 2022

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...

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Stop Trying to Diet Year-Round all or nothing behavior change diet fad diet food growth mindset reverse dieting Oct 28, 2022

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...

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How to Stop Sabotaging Your Goals During Special Occasions all or nothing awareness behavior change goal achievement habits self sabotage Oct 14, 2022

If you live a healthy lifestyle, the holidays, vacations, and other events can be an issue.

But, these things aren’t an issue because you need to severely restrict or deprive yourself, but because you might be around people who don’t understand why you choose healthy eating and...

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4 Methods to Attend Parties and Still Achieve Your Fitness Goals all or nothing balance behavior change calorie intake dieting evidence based fat loss macros mindful tracking macros Oct 07, 2022

No matter what time of year it is, there is always some sort of 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...

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How to Get the Most Out of Your Client Check-ins (tips from a psychologist) awareness behavior change coaching cognitive behavioral therapy evidence based fixed mindset goal setting growth mindset mindset coach mindset research Sep 02, 2022

 

Client check-ins may sound like they should be a simple conversation and an opportunity to collect “data” on your clients, but your check-ins can be a powerful tool for behavior change if you use them correctly. A common mistake coaches make is including mainly yes/no questions on their...

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