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.

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.

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 Kate: Owner and Nutrition Coach

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: nutrition coach on the KLN team

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: the newest member of the KLN Team

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.

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.

One of the biggest struggles anyone will face when dieting is hunger. If you are dieting, or eating with the goal of losing body fat, there will probably be a point where your calorie deficit grows and hunger becomes an issue.

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.

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!

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?

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.

If your goal is to improve strength and performance, your focus should be on eating the right amount to fuel your training and your recovery. You do not need to be an elite athlete to prioritize performance! Regardless of your level or experience, you just need to make sure your nutrition aligns with your specific goals.

If you want to reduce your body fat percentage, build muscle mass, reach a goal weight, or improve strength in the gym, tailoring your nutrition to your goals is absolutely essential.

Earlier this week, I posted about some of my current favorite macro-friendly finds. (In case you missed it, check it out here!) One of the items on my list is Better Oats single-serve oatmeal packets. They come in a variety of flavors, are individually packaged and the package itself can be used to measure out water. Genius and super convenient. They are a quick and easy pre- or post- workout meal and are great for travel. Read on for my 4 favorite ways to prepare your oats and make them work for your macros.