welcome to the blog
join our weekly newsletter & stay up to date with the latest posts
High-Protein Smoothie Recipes for Tracking Macros
A smoothie: a good food to add to your day or a fake-healthy fad? It depends! This week we’re sharing some favorite smoothie recipes and, more importantly, explaining why smoothies are neither good nor bad and may be helpful in supporting you and your goals.
Seven Expert Tips for Successful Macro Tracking
A few weeks ago, I asked both current and past clients in my Facebook group the following question: If you could give one piece of advice to those who are new to tracking macros, what would it be?
The responses received and conversation that followed were so very valuable. Those with months (or even years) of experience were able to share their insight into what has worked for them, and those new to tracking were able to glean some new advice and share what has been helpful to them so far. Today I wanted to share a few of those tips with you!
High-Volume Veggie Alternatives for Low-Carb Meals
Poor carbs always get a bad rap, but here at KLN we love all the carbs. However, sometimes our favorite calorie-dense carbs, like rice, pasta and bread products, don’t exactly fit into our macros. So, today, we’re sharing how to do this with some of our favorite high-volume alternatives to our favorite carbs.
Debunking Myths: Essential Facts About Fat Loss
There is an overwhelming amount of nutrition and diet information available all around us. It can be difficult to wade through what is fact and what is fad, especially when the idea of what is the “best” diet is constantly changing. Today we’re simplifying the topic of fat loss with five facts that may answer some of your common diet-related questions.
A Nutrition Coach's Daily Meal Plan: An Inside Look
To show you a bit of what tracking your macros can look like, the coaches are showing you what a full day of eating looks like for each of them and their specific goals. While we all follow the same concept of flexible nutrition, our approaches are very different.
Macro-Friendly Meals Made Easy: 8 Tips for Those Who Dislike Cooking
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.
Effective Strategies for Athletes to Make Weight Safely: Weightlifting, BJJ, MMA, Wrestling
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!
Eliminating Restriction in a Calorie Deficit: 4 Tips for Hunger Management
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.
Manage Hunger with High-Volume, Low-Calorie Foods
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.
Simple Strategies for Tracking Macros During Travel
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.
Nutrition Strategies for Optimizing Gym Performance: Nutrient Timing and Protein Needs
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.
Understanding Intermittent Fasting: Benefits and Considerations While Tracking Macros
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!
Tailored Nutrition Strategies for your Health, Fat Loss, and Performance Goals
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.
Why Willpower Doesn't Work for Fat Loss Goals
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.
3 Healthy Macro-Friendly Holiday Recipes: Sides and Dessert
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!
Guidelines for Enjoying Alcohol while Tracking Macros
Believe it or not, alcohol is actually a macronutrient! But unlike the other macros, alcohol can be a bit tricky to track. Learn how to accurately track alcohol so that your drinks aren’t compromising your goals.
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?
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.