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...
If you’re reading this, it’s probably because you have a goal to improve your health or fitness (or both!).
You may want to lose weight, gain muscle, or optimize your health and maintain what you’ve got right now.
Whatever your fitness goal is, if you’re...
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...
A fantastic change we’ve seen in the fitness space over the last several years is that women have been striving to build muscle mass.
Unfortunately, some women still think lifting heavy will make them bulky (it won’t).
While we shared the benefits of lifting heavy weights...
Are you looking to spot reduce fat?
Maybe you can’t seem to get rid of that fat on the back of your arms, or your lower abs are never showing (same—mine always seem to be hiding).
Better yet, maybe you wish you could move the stubborn fat from your thighs to your butt instead.
...
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...
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 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...
Strength training is the cornerstone of our workout programming at KJO Coaching.
When you join the team as a client, we will adjust your nutrition and cardio based on your goals and preferences, but strength training is something that we recommend for everyone for any goal or lifestyle! That...
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...
