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Grocery Shopping for Your Fitness Goals diet food goal achievement planning Apr 28, 2023

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...

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Reach Your Fitness Goals by Tracking Macros awareness daily mindfulness food macros mindfulness tracking macros Mar 17, 2023

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...

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How to Set Boundaries to Achieve Your Fitness Goals balance breaking habits control dieting fat loss flexible dieting food how to diet mindfulness Nov 18, 2022

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...

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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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Easy Meal Prep Tips diet fat loss food how to diet lifestyle change macros planning tracking macros Oct 21, 2022

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...

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Why Should I Eat More Fiber? dieting evidence based fat loss fat loss supplements food gut health macros metabolism tracking macros Sep 23, 2022

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...

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How to Improve your Gut Health diet fad diet food gut health metabolism yo-yo dieting May 13, 2022

 

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,...

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Eat Carbs and Lose Weight all or nothing calorie restriction dieting fad diet fad diets fixed mindset flexible dieting food lifestyle change macros mindset shift tracking macros Apr 22, 2022

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...

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What to Eat Before a Workout calorie intake diet energy food macros meal timing muscle building strength training workout workouts Mar 11, 2022

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...

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Choosing the Healthier Option When Dining Out awareness calorie deficit calories diet flexible dieting food indulgence knowledge macros mindfulness Jan 28, 2022

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,...

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Maintain Your Weight and Minimize Your Stress This Holiday Season all or nothing behavior change daily mindfulness food goal achievement mindfulness reframing Dec 17, 2021

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...

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Your Post-Workout Nutrition Questions Answered diet exercise fat loss food meal timing workout Oct 22, 2021

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...

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