welcome to the blog
join our weekly newsletter & stay up to date with the latest posts
ALL ABOUT PROTEIN SUPPLEMENTS: CHOOSING THE BEST PROTEIN POWDER FOR YOU
Protein is one of the harder macronutrients to incorporate into our diet because it generally requires storage and prep time and therefore it can be less convenient. However, protein powder is super convenient! There are A LOT of different types and brands of protein powder out there, and it can be confusing to know which protein powder you should buy. Here is how to choose the right protein powder for you and a list of some of our favorites!
HOW TO (ACTUALLY) HIT YOUR PROTEIN TARGET WHEN TRACKING MACROS
I know that getting adequate protein take can be really challenging. But I also know it can absolutely be done. And it can be done in a way that fits our eating preferences, that doesn’t require us to double our grocery bill, and that helps us build positive long-term habits.
MACRO-FRIENDLY MEAL IDEAS: CREATING EASY MEALS USING PANTRY STAPLES
If you’re new to tracking your macros, the idea of creating meals or planning a day that hits your macros can feel incredibly overwhelming. Many of our clients are parents, professionals and really busy individuals who don’t have a ton of time to spend on food but have health or weight loss goals and we believe that you can absolutely do both!
4 COMMON NUTRITION MISTAKES WE MAKE
After over seven years working as an online nutrition coach (and years in the fitness industry before this!), I want to share four major nutrition mistakes we often see as coaches working 1:1 with our clients. These mistakes aren’t because our clients are uninformed or wrong; they’re just often things we have been told (incorrectly) most of our lives.
YOUR NUTRITION WHILE ON THE GO: GAS STATION GO TOS
Something I often urge clients to do is to keep easy-win snacks on hand at all times, but especially during travel - whether that’s a day of work travel, a family road trip, or just a long day of errands where you’re out and about the whole day. While on the road, gas stations can be a fantastic place to find those “easy win” snacks.
MACRO-FRIENDLY MEAL IDEAS: CREATING EASY BALANCED MEALS
If you’re new to tracking your macros, the idea of creating meals or planning a day that hits your macros can feel incredibly overwhelming. You may think you need to create complex recipes, weigh every part, and spend an hour of your day just doing math or playing macro tetris, but that’s not the case.
HOW TO TRACK A RECIPE IN CRONOMETER
Weighing and logging food is a super helpful tool in training our eyeballs to recognize more specific portion sizes. During food logging adventures, we are bound to begin diving into recipes rather than individual food items. Logging recipes can be extremely helpful for switching up typical meals each week or grouping together similar daily food items to make logging even quicker. We like the app Cronometer as it’s by far the most accurate tracking database and provides a lot of data that can be helpful along your macro tracking journey.
HOW TO TRACK A RECIPE IN MY FITNESS PAL
If you are new to tracking your macros, the idea of tracking recipes can seem overwhelming. Adding a recipe into MFP is neither impossible nor time consuming. It can seem daunting at first, but is faster after some practice. I enjoy MFP for its ease of use, especially when it comes to adding recipes or repeat meals. We’re teaching you exactly how to do it in this post!
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.
Q&A: Balancing Nutrition Goals with Your Social Life
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?
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!
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!
MEAL PLANS DON’T WORK, AND HERE’S WHY…
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.
WHY A MAINTENANCE PHASE IS ESSENTIAL TO LONG TERM FAT LOSS PROGRESS
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.
Best macro-friendly fast food orders when eating on the go
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.
How to Track Your Macros: Tips & Tricks
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.
How to Track Your Macros: A Beginner's Guide (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.
Strategies for Tracking Macros When Eating Out
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.