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Best Ways to Create Healthy Habits behavior change daily mindfulness evidence based goal achievement habits personal development routine May 19, 2023

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,"...

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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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Make Fitness Progress Without Tracking Macros behavior change dieting flexible dieting goal achievement macros tracking macros yo-yo dieting Apr 21, 2023

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...

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Should You Reward Your Fitness Progress? behavior change fitness mindset goal achievement goal setting goal setting research goal structure progress Apr 07, 2023

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...

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Help Your Fitness Clients Improve Their Decision-Making awareness behavior change brain science cbt coaching cognitive behavioral therapy goal achievement mindfulness mindset coach mindset shift personal development visualization Mar 03, 2023

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...

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How Sleep Affects Your Fitness Goals bad habits goal achievement habits sleep sleep research sleep science success Jan 13, 2023

Despite what hustle culture may tell you, you aren’t a more accomplished human for functioning on less sleep. 

 If there’s one thing you’re going to commit to doing to improve your health, let it be that you sleep more.

 Sleep can help you with so many things,...

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How to Feel Confident in the Gym coaching exercise goal achievement negative thoughts self compassion workout Dec 30, 2022

Do you ever feel nervous about going to the gym?

Maybe it’s your first gym membership or you’re starting at a new location. Maybe you go to the gym but haven’t ventured over to the weight area before.

Whatever it might be, feeling nervous at the gym is a normal response!

Many...

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3 Requirements for Permanent Fat Loss behavior change dieting fat loss goal achievement growth mindset mindset coach Dec 23, 2022

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...

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How to Make Good Habits (And Ditch the Bad Ones) bad habits behavior change brain science breaking habits goal achievement habits how to diet mindful practice Nov 04, 2022

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...

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How to Stop Sabotaging Your Goals During Special Occasions all or nothing awareness behavior change goal achievement habits self sabotage Oct 14, 2022

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...

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What’s the Difference Between 1:1 and Group Coaching? coaching exercise goal achievement progress workout Sep 30, 2022

Working with a nutrition and/or fitness coach can be a game changer.

Sick of second-guessing yourself all the time?

Working with a coach can put an end to the second-guessing and help you come up with a plan that actually works for you.

Feel like you’re doing “everything” right...

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How to Get (and Retain) More Clients Without Diet Scams coaching cognitive behavioral therapy goal achievement mindset coach responsibility self awareness Jul 29, 2022

 

As a health and fitness coach or personal trainer, you have to recognize that your client’s wants aren’t always the same as their needs. 

The shittiest part of being an evidence-based coach who truly wants to help people is that marketing gurus will tell you to make...

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