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FROM A NUTRITION COACH: KATE LYMAN
As nutrition coaches, we have the privilege of building close relationships with our clients as we help guide them toward their goals - be those related to aesthetics or fat loss goals, performance goals, or goals of optimal health. Along the way, as we work on building a better relationship with food and our habits, we get to share parts of our stories that are relevant to our coaching styles. We’re taking time this year to share more about us, our nutrition journeys and transformations, our road to becoming nutrition coaches and educators, and the amazing clients we have the privilege of working with.
8 MUST-HAVE TRADER JOE’S MACRO-FRIENDLY ITEMS FOR FLAVORFUL, HEALTHY MEALS
Focusing on making healthful nutrition changes does not have to equal making food taste boring: let’s put the idea of needing to eat boiled chicken breast and mushy vegetables in order to successfully pursue health goals to bed once and for all! On the contrary, by ensuring that we’re actually enjoying the health-promoting foods that we’re aiming to make staples in our diets, we’re far more likely to make change sustainable and, in turn, results retainable. Whether you’re looking to liven up your protein prep, make veggies more attractive to reach for or play around with new flavor profiles, here is a list of some of our favorite ways to insert flavor from Trader Joe’s.
GOAL SETTING FOR 2022: SETTING SUSTAINABLE GOALS YOU CAN STICK TO
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 2022.
REVERSE DIETING: MYTHS, FACTS, AND WHAT REALLY WORKS
Reverse dieting is the practice of increasing a person’s total daily caloric intake after a period of prolonged caloric restriction (aka a diet). Reverse dieting is all the rage on the internet, with social media promoting specific “Reverse Diet Coaches” and overly complicated reverse diet protocols to follow after time in a calorie deficit.
2021 HOLIDAY GIFT GUIDE FROM THE COACHES
Our team has grown since our last Gift Guide, but we love sharing some of our favorite products - nutrition, cooking, fitness, and health related - and are doing so early this year knowing that the holidays are sneaking up quickly. This week we’re each sharing a favorite health or fitness gift that we hope you find useful as you start holiday shopping (or start your own list of what you may want this holiday season!)
DETOXING 101: WHAT YOUR BODY ACTUALLY NEEDS TO STAY HEALTHY
If you've spent any time in the wellness space, you've probably seen many bold claims about detoxes - from juice cleanses to special supplements, influencers and "detox specialists" promise that these methods will help flush toxins, boost metabolism, and even cure diseases. But do they actually work?
HOW SETTING MINIMUMS HELPS YOU MANAGE YOUR NUTRITION WHEN LIFE IS CHAOTIC
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.
MANAGING APPETITE WHILE BREASTFEEDING: HOW TO NAVIGATE THE NEVER-ENDING HUNGER WHEN NURSING OR PUMPING
Breastfeeding is one of the most energy-demanding stages of life, let alone motherhood! If you've found yourself constantly hungry while nursing your little one, you're not alone – this increased appetite is both normal and necessary. Let's explore how to satisfy those intense hunger cues while ensuring you're getting the nutrients both you and your baby need.
WHY WE STRESS EAT: A PHYSIOLOGICAL RESPONSE, NOT A WILLPOWER PROBLEM
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.
4-COURSE VALENTINE’S MEAL FOR 2: ASIAN STICKY CHICKEN WITH PINEAPPLE “FRIED RICE”
Feeling joy in what you eat is an important part of having a positive relationship with your food, as is enjoying a holiday meal or a date night that feels decadent. So, we created this delicious four-course meal in honor of Valentine’s Day so that you can enjoy a big meal in a way that aligns with your goals and helps you recognize that no food is good or bad.
nutrition Q&A: REVERSE DIETS, TRACKING MACROS AND RECIPES, MINDFUL EATING, CARBS AND FATS, AND MORE
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!
PROTEIN BARS UNWRAPPED: WHAT TO LOOK FOR (AND WHAT TO AVOID) IN A MACRO-FRIENDLY PROTEIN BAR
Choosing the right “macro-friendly” protein bar can feel like spotting a snowflake in a blizzard—especially when marketing doesn't make it clear whether the product is actually a protein bar or more of a glorified candy bar. Protein bars can absolutely have a place in your daily intake, but it’s important to know what you’re really buying.
NUTRITION Q&A: FAT LOSS PLATEAUS, DIET MYTHS, INTERMITTENT FASTING, SPOT TRAINING, AND MORE
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!
CREATING A DOPAMINE MENU: AN EASY TOOL FOR WHEN MOTIVATION IS LOW
One part of our nutrition goals we often overlook is the inevitable fact that, at some point, our motivation will tank. When that happens, we often believe we have to rely on only willpower or wait until motivation comes back to feel “on track,” but the reality is that motivation will wane at times and, rather than waiting for it to reappear, this is a time when we can benefit from taking simple actions that help us rebuild momentum.
A DAY OF EATS FROM THE NUTRITION COACHES
We’ve loved sharing a glimpse of what nutrition for our coaches looks like in the past. As our KLN team has expanded, we wanted to again share the diversity (and similarities) in our approach as we all juggle busy schedules, responsibilities, personal goals, and our love of good food.
EASY SNACK RECIPE: HIGH PROTEIN PIZZA MUFFINS (GLUTEN FREE!)
This high-protein snack is something we always have baked and ready to eat at our house. My toddler loves it and I add one or two of these pizza muffins to my meal prep as a snack daily. The absolute best part: all this recipe requires is throwing all ingredients in a blender and then a muffin tin. Minimal dishes, some easy protein, and a snack that feels far more indulgent than it is!
WEIGHT FLUCTUATIONS ARE NORMAL: SHOULD YOU PAY ATTENTION TO THE SCALE?
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.
6 COMMON MACRO TRACKING MISTAKES YOU MIGHT BE MAKING: TIPS FROM A NUTRITION COACH
Tracking your macros is a fantastic tool for understanding your food intake and making intentional choices that align with your goals. But let’s be honest—it’s not always straightforward. In time, you will be able to track macros like a pro. But mistakes happen, and that’s ok. We need to acknowledge they will be part of this experience. The goal is to learn from them and make small, sustainable improvements over time.
HOW TO TRACK YOUR MACROS: EVERYTHING YOU NEED TO KNOW PART 2
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.
HIGH PROTEIN COMFORT FOOD RECIPE: CHICKEN NOODLE SOUP
‘Tis the season for feeling both under the weather after a month or so of extra socializing and yearning for comforting foods, yet likely feeling a push from the temporal landmark that is the New Year as well. But who says comforting foods can’t also be goal-aligned? This chicken noodle soup recipe checks all the boxes when it comes to flavor, warmth, and nourishment and is sure to become a winter go-to to help boost your protein intake!
HOW TO TRACK YOUR MACROS: EVERYTHING YOU NEED TO KNOW PART 1
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.
3 UNDERRATED TIPS FOR A FAT LOSS PHASE: IMPROVING ADHERENCE IN YOUR CALORIE DEFICIT EASIER
When it comes to pursuing a fat loss goal, we know there are two main necessities to successful fat loss: First, consistency in a calorie deficit. Second, adequate protein intake. These two necessities are our top priority, but they don’t encompass all of the strategies that help us make these actions possible. Today, I want to talk through three of the most underrated strategies that help us achieve that consistency and feel good during a calorie deficit so that our fat loss goals don’t come at the expense of our energy, workouts, recovery, or relationship with food.
MEAL PREP FROM NUTRITION COACHES
Just as there is no one size fits all approach when it comes to nutrition, there’s also no one size fits all approach to meal prep. Everyone has different macro targets and every individual can choose how much time is spent in the kitchen in order to hit these targets. However you choose to prep your food should suit your lifestyle and be sustainable for long-term success.
To give you a bit more insight into what meal prep while tracking your macros can look like, we are showing you what a week of meal prep looks like for each of us. While we all follow the same concept of flexible nutrition, our approaches are very different and are dependent on our personal lifestyles.
WHY MINDSET MATTERS FOR YOUR NUTRITION GOALS
The rules of energy balance may seem simple on paper (with all “name brand” diets driven by hard and fast regulations operating under the same umbrella): calories in vs. calories out. Follow the guidelines, achieve results. However, without a foundational belief that we are capable of overcoming and learning from the challenges that are bound to arise in the process and are deserving of the outcomes we seek, we are bound to struggle with any real, sustainable change. A growth mindset is the key to unlocking our potential to reach any and all of our goals.
2020 GOALS: FROM YOUR COACHES
We talk about goals a lot with our clients, so we wanted to kick off the year sharing some of our big, broad goals for this coming year. Read more about what we’re working on this year to improve our fitness, nutrition, and mental health.
TRACKING IS A TEMPORARY TOOL: HOW TO TRANSITION AWAY FROM TRACKING MACROS AND TO INTENTIONAL EATING
In the world of nutrition, tracking food intake can be a popular tool for building awareness of our eating habits and helping us to reach more specific goals (eating within a deficit, reaching a certain bare minimum for fiber intake, or even fueling for specific athletic-based performance). But what happens when we reach our goals? Do we continue tracking forever? The answer is absolutely not. Our goal isn’t to obsessively monitor every bite but to use tracking as a temporary tool to cultivate a deeper understanding of our relationship with food.
SETTING GOALS YOU CAN ACTUALLY STICK TO
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.
WHY 75 DAY HARD IS A HARD PASS FOR ME
75 Hard is a popular program that's come to the forefront the last few years promises rapid transformations, increased mental toughness, and life-changing results, but what it misses is how extreme approaches can be counterproductive to your long-term goals. The focus on rigidity, perfectionism, and punishing routines may offer short-term wins but lead to burnout, injury, or even regression. It can be counterintuitive to your overall well-being and can just be another attempted quick fix that keeps us stuck in the cycle of restriction, punishment, and believing that change comes only when we’re miserable and doing everything “perfectly.”
2019 GIFT GUIDE: FROM THE COACHES
We’re sharing some of our favorite items that we love and use in our daily lives. We hope you love them too!
HOLIDAY NUTRITION MADE EASY: 3 ESSENTIAL TOOLS TO AVOID THE ‘ALL OR NOTHING’ MENTALITY
The holiday season often means packed calendars, filled with family gatherings, work parties, and festive get-togethers. Right now, we’re in the thick of it. But how do we approach these events without feeling either deprived or overly indulgent? How do we navigate our nutrition in a way that aligns with our goals instead of calling it quits and just “starting over in January?” Let’s talk about it…