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NEAT Matters: The Power of Staying Active through the Holidays
If you find yourself cutting your gym time short or having to take some extra days off this holiday season, remember that just moving your body more can increase your NEAT (aka, the amount of calories you burn). Here are a few simple ways to keep your NEAT up when you’re short on time!
Thanksgiving Meal Tips while Tracking Macros
When you’re tracking your macros and you have goals that you’re chasing down, eating in social settings inevitably brings about a bit of anxiety. Now, let’s talk about a family dinner, specifically a holiday family dinner, that’s centered around eating. How do you approach this kind of meal with some semblance of balance and mindfulness?
Healthy Macro-Friendly Thanksgiving Recipes
The holidays bring about lots of time with friends and family and with that usually comes lots of food. Don’t let anxiety about your food at to your holiday stress this season. We’ve got you covered with these healthier macro-friendly versions of all your favorite Thanksgiving side dishes. Your family won’t even know the difference and you can enjoy your meal, guilt-free.
Understanding the Maintenance Phase in Your Nutrition Journey
If you have serious fat loss goals, a maintenance period is a necessary part of your fat loss journey. If you have spent considerable amount of time in a calorie deficit, you should plan on taking periodic maintenance phases to add in more calories and give your body (and brain) a little break.
Navigating Nutrition Goals During the Holiday Season
With the holidays around the corner, there’s no doubt that our calendars will start to fill up with extra social events these next two months. And whether you’re at a family gathering, a work party, or a gift exchange with friends, chances are food will be involved. Here are some strategies to help you stick to your goals through the holidays.
MACRO-FRIENDLY HALLOWEEN HACKS
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.
Kate's Favorite High-Protein, Low-Calorie Foods for Tracking Macros
Today Coach Kate is sharing her three of my favorite macro-friendly items that she can’t live without. Read about her favorite high-protein sweet treat and a few other high-volume tricks to keep you full and happy without sacrificing good food.
Meet Coach Kate: Nutrition Coaching Meets Behavior Change
Meet Kate: Owner and Nutrition Coach
Coach Diana's Top Macro-Friendly Foods and High-Protein Snacks
Today Coach D is sharing her three of my favorite macro-friendly items that she can’t live without. First: her favorite way for getting in a little extra protein, second: one of the most versatile snacks in her pantry, and third: a current favorite macro-friendly sweet treat.
Meet Coach Diana: Lifelong Athlete and Nutrition Coach
Meet Coach Diana: nutrition coach on the KLN team
Coach Whitney's Top Macro-Friendly Snacks and Meal Prep Tips
I try to keep my typical diet full of lean proteins and fruits and vegetables, but sometimes I just need something delicious or something I didn’t have to make from scratch! Here are three of my favorite macro-friendly foods I keep on hand basically at all times.
Meet Coach Whitney: From "Fat Friend" to Nutrition Coach
Meet Coach Whitney: the newest member of the KLN Team
How to Stay Social While Tracking Macros
Whether you are tracking macros, counting calories, or just trying to eat healthier, it can be tough to stick to your nutrition goals when navigating social situations. If you are going to a dinner party, a work lunch, or a family party, taking a few extra minutes to plan ahead can help you enjoy your event without stressing over your food.
Three Delicious Macro-Friendly Dips for Tailgating
Fall is just around the corner, which means football season is here, y’all! With that comes tailgating, game-watching, beer-drinking and dip-eating. When you’re tracking your macros, this sounds like a bit of a nightmare, but it doesn’t have to be! In this week’s post, we’ve got you covered with 3 macro-friendly dip recipes to share at your next tailgate, whether you’re hosting or attending.
5 Habits for Optimal Post-Workout Recovery
When it comes to seeing progress and reaching our goals, the things we do outside of the gym (like our nutrition!) are just as important as the training we do in the gym. Recovery plays a huge role not only in how we feel the next day, but how we perform during our workouts and in everyday life. If you have goals of improving your performance in the gym and how you feel overall, follow these tips for maximizing your recovery. Tips on rest, post-workout meals, nutrition, hydration, sleep, and more.
One-Pan Chicken Thigh and Veggie Skillet Recipe
Dinner at our house is almost always chicken thighs with some sort of roasted veggies. This base recipe is one of my go-tos for a quick, delicious meal with very little prep time. It’s easy to throw together and pop in the oven and dinner is ready in less than an hour!
Tracking Macros for Optimal Health
If your goal is to achieve optimal health, you should focus on finding balance in your diet. Optimal health means something different to each of us. To me, it means learning to find the balance needed in your diet to maintain a healthy body and build sustainable eating habits that will serve you long-term. Being lean is great, and getting strong is cool, but what good are those goals if they leave your health compromised?
Nutrition Strategies for Fat Loss and Body Composition Goals
If your goals are geared towards changing your body weight, body shape, or body composition, your focus should be on eating in a calorie deficit.