Blog
Making healthy food choices is a key component of achieving optimal health and reaching your fitness goals. However, grocery shopping for healthy food can often feel overwhelming, especially if you're not sure where to start or what to buy.
If you want to make grocery shopping more...
If you’ve been in the fitness space for a while, you’ve probably heard “macro tracking is a tool” hundreds of times.
For my friends out there who are brand new to this world, tracking macros is like an upgraded version of calorie tracking that requires you to hit a...
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...
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...
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...
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...
A happy tummy leads to a happy life, and you need a happy gut to have a happy tummy.
The gut is incredibly fascinating and powerful; that’s why it’s considered the second brain.
The gut does so much more than break down our food. It plays a vital role in sleep, training,...
When new clients come to us at KJO Coaching afraid to eat carbs, we aim to teach them that they can eat carbs and make progress.
In fact, it’s a lot more than possible! Eating carbs is often necessary for our clients for two reasons:
First, carbs are the body’s main source...
At KJO Coaching, we often have clients ask what they should eat before their workouts.
We actually get that question quite frequently on social media too, so I want to address it here for you.
It’s Coach Brooke here! As a registered dietitian, this is probably the number one question...
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,...
Tis the season to be present, enjoy some good food, and maintain.
Sometimes the most significant sign of progress is actually not seeing the scale change. Maintaining weight during the holidays is not only a sign of progress but a huge sign of mental growth.
It’s a sign that you...
Like many of our clients, you may often wonder how to nourish your body after a workout. What to eat after a workout is the question that we receive most often, so today, we’re going to give you the answer!
Often, clients wonder if they should grab a protein shake immediately after...
