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How to Help Clients Who Self-Sabotage all or nothing bad habits behavior change breaking habits coaching fixed mindset growth mindset habits mindset coach psychology self sabotage Jul 22, 2022

 

Client check-in days *can* be a good time. 

Your clients share their wins with you and talk about how excited they are that they’ve been consistent with their nutrition and training, and they’re eager to keep going and making progress. 

It would be fantastic if every...

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4 Strategies to Help Your Clients Achieve and Sustain Behavior Change awareness behavior change brain science breaking habits change coaching growth mindset mindset coach personal development psychology Jul 01, 2022

Do you ever lead a zoom meeting with no agenda?

I do this every week during the Health Mindset Certificate Coaching program and every month in the alumni group, and we have the best conversations!

Coaches share their tough client cases during these zoom meetings, and I provide guidance and...

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Considerations for Calories In vs. Calories Out calorie burning calorie intake calories cico energy balance exercise hormones hunger psychology May 26, 2020

CALORIES IN VS. CALORIES OUT

Whether you’re looking to lose, gain or maintain...

Energy balance matters, a lot.

But the *in* versus the *out* is made up of a lot of factors... and those factors are influenced by a lot of things

As simple as “calories in vs. calories out” seems to...

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Why Should You Reverse Diet? dieting energy fat loss hormones metabolic rate metabolism muscle building psychology reverse dieting undereating yo-yo dieting Apr 28, 2020

According to an Instagram poll, 60% of you don’t understand reverse dieting.

I’m pretty surprised at this because I feel like reverse dieting is discussed a lot these days!

Whether you’re hearing of the process for the first time or you’re more confident in your reverse diet...

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The Dark Side of Growth Mindset behavior change growth mindset igtv mindset mindset research psychology responsibility self-compassion video Apr 12, 2020

WATCH THE IGTV VIDEO HERE.

If you’ve been following the KJO Coaching blog for a while, you know that we’re all about embracing a growth mindset

Chances are, you’ve *heard* of a growth mindset before—but did you know there’s an actual science to it? I, Kasey,...

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End the Binge and Restrict Cycle awareness calorie restriction dieting dieting research failure fixed mindset indulgence mindful mindset psychology restriction self awareness self compassion self control what the hell effect Apr 10, 2020

 

Please note: the word "binge" in this blog post is in reference to "overeating" and not clinical binge eating or binge eating disorder. Please see THIS POST for further clarification between the two.

 

You have a health and fitness goal that you’re trying to achieve, but you...

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Break Your Negative Thought Patterns with this 7-Step Process cbt cognitive behavioral therapy mindset negative thoughts psychology reframing thought process Mar 11, 2020

 

Many people have a negative relationship with food or anxiety around food and want to know how to overcome this. 

I (Coach Kasey) especially hear about this a lot because I’m a psychologist AND a nutrition and fitness coach. We use this very exercise with our clients at KJO...

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The Key to Achieving Your Goals grit growth mindset mindset passion practice psychology psychology research purpose research Mar 04, 2020

As a psychologist (who specializes in behavior change) and a fitness coach - I’m often asked about what makes some people successful while others continue to struggle. 

According to the research we have on goal achievement, one of those factors is something called grit.

As you know, I,...

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The Type of Motivation Matters More Than the Amount autonomy extrinsic motivation goals intrinsic motivation motivation psychology research self determination theory weight loss Feb 02, 2020

The most frequently asked question I’ve gotten over the years: “how do you stay so motivated?”

First of all, I don’t. I’m human and struggle with motivation, too.

But the motivation I do have – it’s the good kind.

In a recent post, I went over our three...

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2 Simple Mindfulness Strategies daily mindfulness igtv mindful mindful practice mindfulness mindset pmr progressive muscle relaxation psychology wide angle lens Jan 13, 2020

You can view my IGTV for 2 Simple Mindfulness Strategies HERE.

Being mindful isn’t as easy as it seems.


But is also easier than it seems.

Mediating for 15 min can be a STRUGGLE.

But adding in mindfulness to your drive home can be quick and low effort.

I recently made a post about missing out...

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