Blog
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,"...
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...
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:
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...
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...
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,...
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...
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...
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...
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...
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...
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...
