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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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How to Get the Most Out of Your Client Check-ins (tips from a psychologist) awareness behavior change coaching cognitive behavioral therapy evidence based fixed mindset goal setting growth mindset mindset coach mindset research Sep 02, 2022

 

Client check-ins may sound like they should be a simple conversation and an opportunity to collect “data” on your clients, but your check-ins can be a powerful tool for behavior change if you use them correctly. A common mistake coaches make is including mainly yes/no questions on their...

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You Can Diet if You Want to calorie deficit calorie restriction dieting fat burning fat loss goal setting lifestyle change mindset shift weight loss Aug 19, 2022

 

Let’s say you choose to dive into a diet phase.

Do you have anyone in your life that would question you?

Like, “Why do you want to diet? Can’t you just love your body the way it is?”

That doesn’t feel good. Not to mention, it’s incredibly assumptive that...

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Bulking? Cutting? Or Maybe You Actually Need a Maintenance Phase? calorie restriction comfort zone dieting flexible dieting goal setting reverse diet tracking macros Aug 12, 2022

 

When we get new clients at KJO Coaching, we always ask when was the last time they weren’t dieting or attempting to diet. 

Maintenance is the hardest part for most people, yet we don’t give it nearly the amount of attention that “bulking” and...

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How to Reach Your Fitness Goals awareness behavior change change daily mindfulness evidence based goal achievement goal setting growth mindset mindset research perfection Apr 15, 2022

Have you ever heard, “The road to hell is paved with good intentions”?

Even if you haven’t, I’m sure you can understand it to be true, especially when it comes to health and fitness behaviors!

How often do you have wonderful intentions to do X, Y, and Z but fail to make it...

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Good Coaches Don’t (Only) Provide Advice breaking habits change coaching goal setting knowledge mindset coach Nov 19, 2021

A common mistake I see many coaches make is equating advice-giving with coaching. 

Don’t get me wrong, advice-giving is part of it. The problem is that they spend way too much time focusing on it as a core component of coaching.

GOOD coaching is so much more

Being a good coach requires...

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Does Visualizing Goals Work? Here’s What the Research Says awareness brain science goal achievement goal setting self awareness visualization Jun 23, 2020

So many people are talking about visualization on social media. “Visualize your destiny” and you’ll achieve it. 

While that sounds nice and easy, that’s not the reality of it, so let’s set this straight using research.

I speak A LOT about the power of thought...

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How to Set Goals to Get Healthier goal setting goal setting research goals motivation weight loss May 13, 2020

Do you value your health?

Of course, you do!

Over the last few years, I’ve seen people paying more and more attention to their health (and the health of their loved ones), which I absolutely love to see. 

Since the pandemic started, you may have woken up to just how much you value your...

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How to Set Motivating Goals (According to Research) goal setting goal structure motivation process research sub goals weight loss Jan 26, 2020

When it comes to setting health and fitness goals, do you just get amped about making it to the gym one day without thinking about any related long-term fat loss goals?

Or, do you get out your sticky notes and plaster your LOSE 10LBS BY MARCH 1ST goal all over the house, hoping that it keeps you...

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