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.
I’m a “kind of” intermittent faster. What does that mean? It means that I kind of stick to a time restricted eating window but don’t stress too much about it. I find that, personally, intermittent fasting helps me control hunger throughout the day and prioritize my hydration - something I’m terrible at - and helps keep me in a good eating routine whether I’m tracking my macros or not.
Curious about what intermittent fasting even is and if it may be a helpful strategy for you? Read on!
Any holiday is a good excuse for us to loosen up on tracking and say I’ll get back to it tomorrow. BUT, with a little bit of planning and pre-tracking, you can have a full day of eating AND a yummy home-cooked meal with your Valentine without compromising your nutrition goals.
If you’re staying in this Valentine’s and cooking for you and your honey, try this easy, 3-course macro-friendly meal for two!Read More
We know it’s not feasible for everyone to have a nutrition coach, so we created the DIY Macro Challenge to give you all the tools you need to take control of your nutrition on your own terms. The goal was not to create a quick weight loss challenge, but to provide an opportunity to challenge yourself to build the habits necessary to create long term, sustainable change and give you the tools to make those changes happen. As coaches, we found it important to follow along with the challenge and this week’s post is about sharing our experiences with you.Read More
As coaches, we care about goals. Like A LOT. We can’t create a nutrition game plan for you without a clear idea of what your goals are. More importantly, you won’t meet or even surpass your goals without a clear idea of what you’re working towards either.
Whether you already made a plan for the New Year or are still feeling a little lost, it’s never a bad time to take a step back and reevaluate your goals If you’re unsure of where to even begin, today’s post will help you create a clear and specific goal so you can have clear action plan to make them happen.Read More
Whether you’re new to tracking your macros or have been doing it for a while, some weeks can be tough and frustrating. You may feel like you’re constantly playing macro tetris and can’t figure out how to hit your numbers without pounding protein shakes or having every single meal and snack portioned out in a tupperware. Maybe you’re just feeling bored with the process and becoming a little lax with your tracking. If you’re having an off week or feeling overwhelmed as you get the hang of tracking, taking a little extra time to set yourself up for a good week can make all the difference.Read More
This shredded chicken is one of my go-to batch prep recipes because it is so quick and easy to make and can be prepared on Sunday to last you a whole week of meals. You can use it in salads or wraps for lunches or add it to any dinner recipe that calls for chicken.
You can find this recipe, along with 6 different dinners and lunches that use this shredded chicken as the main ingredient, in the Everyday Macros Cookbook located inside The Good Stuff.
Most of us have lived for years believing that the key to successful fat loss is willpower.
If we just resist our cravings and suppress our hunger, we will be successful dieters. If we just stick to our plan, eat the same food every day, and say no to every treat and drink offered, we will finally lose that weight.
That’s not the case.Read More
The fitness industry thrives on quick fixes. From challenges promising you’ll “lose ten pounds in a week” and “melt fat in 21 days” to fitness products guaranteeing a six-pack overnight. But here’s the problem: quick fixes turn us into quitters. We don’t need short timelines and restrictive rules; creating lasting change requires knowledge and skills that allow you to make small changes, consistently, over time.Read More
Last month we shared some macro-friendly dishes to add to your Thanksgiving meal, so this month we’re sharing a few easy ideas that you can bring along to a holiday party or family dinner!Read More