Blog
“The secret to losing weight is to eat 1,200 calories a day.”
Hang around the dieting world for a day, and you’ll see this magic number of calories you should eat for weight loss.
But, if you hang around the science-based fitness world for a day, you’ll see that this...
Let's talk about a hot topic that a lot of people are experimenting with in order to lose weight—intermittent fasting!
Before we get into what intermittent fasting is, we want to mention that there is never a one-size-fits-all approach to nutrition or fitness. What works for one individual...
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, 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...
The holidays can be the best time of year because with holidays comes family and friends time, right?
But there’s also a downside to the holidays for many people who are looking to get healthier. That downside is the unwanted opinions and conversations that sometimes come with family...
A while back, I made a silly Tik Tok about not being able to find the research supporting the keto diet as being a better method for fat loss than a high-carb diet, and I was told that “I’m not looking hard enough.”
Instead of continuing to go back and forth with some guy who...
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...
Did you know that an adult woman's daily recommended amount of fiber is a minimum of 25g? If you are feeling bloated, constipated, or even just feeling hungry all the time, you may need to evaluate your fiber intake.
Harvard Health Publishing indicates that most Americans only get about half of...
Let’s say you choose to dive into a diet phase.
Do you have anyone in your life that would question you?
Like, “Why do you want to diet? Can’t you just love your body the way it is?”
That doesn’t feel good. Not to mention, it’s incredibly assumptive that...
When we get new clients at KJO Coaching, we always ask when was the last time they weren’t dieting or attempting to diet.
Maintenance is the hardest part for most people, yet we don’t give it nearly the amount of attention that “bulking” and...
It’s Coach Kasey here to chat with you about binge eating versus overeating!
The term “binge” has been on my mind a lot.
Maybe it’s my training as a psychologist, but this word is used far too frequently in the nutrition and fitness world to define...
