Blog
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,"...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
