This fixation with the scale is a pattern we see with clients often. It’s natural, but it’s also preventable. Rather than just suggesting that you don’t let the number on the scale bother you, today’s post dives a little deeper into how you can make the most of this (often inaccurate) measure of progress and other ways to determine the true changes you are experiencing on your fat loss journey.Read More
This week we’re talking check-ins. If you have a nutrition coach or really any kind of coach, you probably have some sort of regularly scheduled touch base with your coach to catch up about how things are going. So, other than checking the box off your to-do list (check-in: done) and a brief touch base with your coach, why are check-ins so important? Today we’re breaking it down and offering advice from a coaching perspective about how you as a client can get the most out of your check-ins.Read More
With the Fourth of July only a few days away and the guarantee of a party or two this week, we wanted to make sure to share one of our favorite macro-friendly side dishes that’s quick to prepare and is yummy, even for those who don’t track macros! Inspired by a watermelon and basil salad I had a few weeks ago, I played around with some additional ingredients to make a simple, patriotic side dish with a kick.Read More
A smoothie: a good food to add to your day or a fake-healthy fad? It depends! This week we’re sharing some favorite smoothie recipes and, more importantly, explaining why smoothies are neither good nor bad and may be helpful in supporting you and your goals.Read More
A few weeks ago, I asked both current and past clients in my Facebook group the following question: If you could give one piece of advice to those who are new to tracking macros, what would it be?
The responses received and conversation that followed were so very valuable. Those with months (or even years) of experience were able to share their insight into what has worked for them, and those new to tracking were able to glean some new advice and share what has been helpful to them so far. Today I wanted to share a few of those tips with you!Read More
This macro-friendly carnitas recipe is a simple spin off of a traditional family recipe taken from the Sol Food Cookbook. These carnitas are easy to prepare and can be used in countless dishes throughout the week. Enjoy!Read More
Poor carbs always get a bad rap, but here at KLN we love all the carbs. However, sometimes our favorite calorie-dense carbs, like rice, pasta and bread products, don’t exactly fit into our macros. So, today, we’re sharing how to do this with some of our favorite high-volume alternatives to our favorite carbs.Read More
There is an overwhelming amount of nutrition and diet information available all around us. It can be difficult to wade through what is fact and what is fad, especially when the idea of what is the “best” diet is constantly changing. Today we’re simplifying the topic of fat loss with five facts that may answer some of your common diet-related questions.Read More
To show you a bit of what tracking your macros can look like, the coaches are showing you what a full day of eating looks like for each of them and their specific goals. While we all follow the same concept of flexible nutrition, our approaches are very different.Read More
Quick fixes turn us into quitters. Learn how to skip the quick fixes and focus on real, lasting changes.Read More
Here’s the thing: eating healthy does NOT mean you have to spend hours in the kitchen cooking elaborate meals. Eating healthy can be a challenge if you hate cooking, however, it’s not impossible! Check out our tips for eating healthy even if you hate to cook.Read More
If you participate in a sport with weight classes, you probably know the struggle of balancing your actual body weight and maintaining (or increasing) strength. It can be a fine line to walk, but there are strategies that can help your weight cut be a more enjoyable experience!Read More
The weather is finally starting to warm up and we are ready for light and refreshing meals, which is why we’re loving this Summer Salad right now. Salads often get a bad rap. They’re seen as healthy (but sad) alternatives to better, tastier dishes that we could order out or make at home. But over here at KLN, we are Team Salad all the way.Read More
Let’s get one thing straight: fat loss isn’t supposed to be easy peezy. It requires hard work and some sacrifices, but it doesn’t mean you have to be completely miserable. Today we’re talking about the changes you can make to your diet to help you manage hunger, eliminate feelings of deprivation, and increase your chances of successfully reaching your fat loss goals and, more importantly, maintaining those changes long term.Read More
No one wants to feel hungry. But if you are dieting, there will probably be a point where your calorie deficit grows and hunger becomes an issue. Eating a diet that keeps you full will not only help increase your chances of successfully reaching your fat loss goals, it will also help you maintain those changes long term.
When it comes to working towards specific nutrition goals, we talk a lot about creating habits and establishing a routine; unfortunately, travel can wreak havoc on our routine, leaving us feeling like we should just throw in the towel and start over again when we get back home.
It can be unrealistic to expect to hit your numbers spot on while traveling, but it is possible to still stay on track when on the go. Being diligent about your nutrition doesn't mean you have to carry a food scale around with you and say no to every treat offered. It does, however, mean there may be some compromises to make on occasion.Read More
If you’re looking for a new protein to add to your arsenal, these low-carb scotch eggs are sure to spice it up! They’re quick and simple to make and will help break up the monotony of chicken breast and ground turkey in your weekly menu. They can be served for breakfast, lunch or dinner and pair well with just about anything!Read More
We’ve talked about the importance of nutrition in regard to specific fat loss, health, and athletic performance goals before.
Today we’re going to dig a little deeper and take a closer look at what it really means to eat for performance. Whether you’re a weightlifter who competes regularly, looking to improve on last year’s CrossFit Open performance, or just someone who wants to run farther or lift heavier, you can probably benefit from focusing on tailoring your nutrition to your performance goals.