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.

Over the past week we have had some great questions come in about how to approach social situations when you have nutrition goals, so today we’re answering the big question: CAN I HAVE NUTRITION GOALS AND A SOCIAL LIFE?

I had an overwhelming response to my call for your nutrition questions, so here are some of those great questions answered in part 2 of this Q&A series. Nutrition can be confusing and overwhelming, and I hope some of these responses help clear up some questions you’ve been wondering about as well!

I had an overwhelming response to my call for your nutrition questions, so here are some of those great questions answered in part 1 of this Q&A series. Nutrition can be confusing and overwhelming, and I hope some of these responses help clear up some questions you’ve been wondering about as well!

Here at KLN, we don’t do meal plans. A meal plan doesn’t give you an alternative when it’s girls night, when you’re out for drinks after work, or when you’re on the road with your family. Most of all, a meal plan doesn’t take into account that life is chaotic and constantly changing.

When considering fat loss, the number one thing we talk about is energy balance. In order to lose fat, it’s necessary to eat a calorie deficit (eating less calories than you expend). However, our bodies aren’t made to exist in a calorie deficit forever.

We’re sharing a few of our favorites options that can help you still hit your macros while eating out - whether you’re on the road traveling or just need a quick bite while navigating your busy day.

Today’s post is the second in a two-part series all about tracking your macros. If you missed the first post, go back and read it here - we talked about what macros are and why you track them. In today’s post we’re going a little bit deeper into how you track your macros and how to know if hiring a coach is right for you.

You’ve probably heard the word “macros” or know someone who has “tracked” them when working towards a fat loss or performance goal. The idea of tracking macros is not new in the health and fitness industry, but if it’s new to you, it may seem confusing. We use the term Flexible Nutrition to describe the process of tracking macros, which is the approach we use with our clients who are working towards fat loss, performance, and overall health goals.

If you’re tracking your macros, you have the flexibility to enjoy a meal out when you want one. Eating out will always be an estimation, but there are a few easy strategies you can utilize to make sure your meal out fits with your nutrition goals. 

I’ve rounded up some tips, tricks, and items that I’ve found to be the most helpful - both when brand new at tracking macros and when you’ve been at it for years.

If your focus begins on Monday and ends on Thursday, you’re really only working toward your goal 4 out of 7 days per week. Even if you only loosen up on Saturday and Sunday, you can still cause your progress to lag or even stall out, depending on what your weekend intake looks like.

Intermittent fasting can be used as another tool to help manage hunger and work towards fat loss goals. Curious about what intermittent fasting even is and if it may be a helpful strategy for you? Read on!

When you’re tracking your macros and you have goals that you’re chasing down, eating in social settings can be hard. Here are some tips for how to stick to your nutrition goals and strive for a mindful, balanced meal - whether you are tracking your macros or not.

If you’re new to tracking your macros and aren’t big on cooking, creating meals can be a challenge at first. Not only are you learning to accurately weigh and measure your food, you’re also learning how to manipulate your meals to hit your targets. It can seem like a lot, but the key is starting with simplicity and focusing on the basics first. Today’s post is about just that, giving you a thorough guide for how you can create easy-to-track meals that are equally easy to prepare.

You can have have some candy without ruining your day, and you can enjoy the holiday without feeling guilty the rest of the week. Here are a few of our best tips to help you navigate trick-or-treating, office treats, and Halloween parties with friends.

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.

No matter what goal you are working toward, consistency is key to achieving it and perfection is not your friend. Despite how good it feels hit your macros perfectly 10 days in a row, that may be an indicator that you’re not allowing yourself the flexibility you need to build long-term success.