One of the best things we can do for ourselves is to eliminate the fixed mindset that medication means weight gain, and to instead shift our focus to prioritizing our mental health so that our physical health can follow. We need to reprioritize and recognize that the benefits of stable mental health outweigh the desire to lose weight.

Today’s post talks about the power of setting minimums - how they can be an effective tool for progress, and the recurring theme that progress is about flexibility, not about an “all or nothing” approach.

I believe it can be really helpful to understand what our body’s physiological response to stress looks like and how it relates to food (including digging into why stress eating can feel so good). From there, we can get into a few practical exercises to help manage our physiological response to stress to help interrupt the physical urge to stress eat.

Despite the body confidence we might have, we're bound to have days where we pick ourselves apart - where we feel insecure, believe we're "feeling fat" or "bloated," or we don't feel comfortable. Generally, I find it's easy to blame our bodies for those feelings when so many other aspects might actually be at play.

Setting big goals for the New Year can feel a little bit daunting - the renewed energy of heading into a fresh year only lasts so long and oftentimes we ditch those big goals a few months into the year. It doesn’t mean that you don’t want the goals you set out to accomplish; rather, it probably means that your approach is setting you up to fail from the start. In today’s post, we’re sharing ideas for approaching your goals differently this year to ensure success and get you where you want to go this New Year.

Saying goodbye to the longer, sunnier days can cause many of us a bit of seasonal gloom. So what do we do? I take this as an annual opportunity to really dig into my best self care practices. We can’t change the seasons, but we can lean into the things that we know will help us feel our best during these months when we’ll be missing out on a bit of sunlight each day. Enter: The Winter Action Plan.

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.

If you have some goals you want to accomplish but haven’t been feeling particularly motivated lately, here are a few strategies that may help you create some motivation if it’s been lacking

When it comes to addressing challenges we may face with feeling in control of our nutrition - overcoming a cycle of restricting and binging, being able to enjoy foods we love without overdoing it, removing guilt and the idea of “good” and “bad” foods, etc. Developing intentional eating habits is about as close as we can get to a magic solution.

The goal of a plant-based diet is to focus on filling your diet with whole plant-based foods: vegetables, fruits, whole grains, nuts, seeds, and legumes. Plant-based doesn’t necessarily mean vegan, as a plant-based diet may contain occasional meat or dairy.

Why are gyms and fitness classes packed with new gym-goers in the beginning of January but then back to normal crowds come mid-February? I don’t think the problem is that we’re bad at trying to be healthier, but that we are inherently bad at setting ourselves up with New Year’s resolutions we can actually keep. Today we’re talking about 3 things you can do set goals you can actually keep in 2020.

With Thanksgiving behind us, the holidays are definitely in full swing. It feels like just about every other post I see from anyone in the health or fitness industry is about how not to overeat at holiday meals or parties. I do think there’s a lot of value in being strategic or even just extra mindful about your food intake through the season - but if your household is anything like mine, you probably need to be aware of what’s missing from your fridge and not just how to handle the extra cookies that are making their way into your kitchen.

Alcohol is fine for most diets in moderation.  However, if you are on a fat loss diet and already struggling with compliance, that lower inhibition after a drink may make it very hard to stay on track.  If that’s the case, it may be wise to cut alcohol consumption as much as possible, at least until you’re comfortably able to stay compliant without it feeling like a struggle.

The process. At some point, your coach has probably told you to “trust the process,” but what does that mean? And why trust “the process” when you’re frustrated that you’ve had a tough week or aren’t seeing the progress you’re looking for? 

Answering questions sent in on all things nutrition: how low carb diets work, the differences between calories and macros, and why fiber is so important.

Answering questions sent in on all things nutrition: how to adjust your own macros, vegetarian protein options, and whether fat burners really work or not.

We don’t cheat on tests or our partners, so why do we cheat on our health? Learn how your cheat meal may be sabotaging your progress, and how flexible nutrition can help you overcome the cheat day mentality.

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.