welcome to the blog
join our weekly newsletter & stay up to date with the latest posts
search for an article
Tracking Alcohol Macros & Macro-Friendly Holiday Cocktail Recipess
When you think of holiday treats, a cocktail may not be the first thing that comes to mind. But between more dinners with family or friends and other holiday celebrations, chances are you’ll run into a cocktail or two. Whether you’re hosting Christmas brunch or having a cozy snow day at home, here are some of our favorite winter cocktails.
Meal Plans Aren't The Answer: You Need Meal Planning Skills
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.
Navigating Fast Food: Making Macro-Friendly Choices When Eating Out
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.
Beginner's Guide to Tracking Macros and Flexible Nutrition
I’ve rounded up some tips, tricks, and items that I’ve found to be the most helpful - both when brand new at tracking macros and when you’ve been at it for years.
Mindful Eating: The Importance of Intentional Meals
When it comes to addressing challenges we may face with feeling in control of our nutrition - overcoming a cycle of restricting and binging, being able to enjoy foods we love without overdoing it, removing guilt and the idea of “good” and “bad” foods, etc. Developing intentional eating habits is about as close as we can get to a magic solution.
Maintaining Your Leanest Body Composition: Understanding Seasons of Nutrition
Most people have some time in their life when they think they performed or looked their absolute best, and then wonder why they weren’t able to hold onto that forever. But, if you take a moment to reflect on all of the pieces of the puzzle that had to come together for that brief moment, it’s unlikely that everything can stay aligned that way for long.
Simplifying Meal Prep: Easy-to-Track Macro-Friendly Recipes
If you’re new to tracking your macros and aren’t big on cooking, creating meals can be a challenge at first. Not only are you learning to accurately weigh and measure your food, you’re also learning how to manipulate your meals to hit your targets. It can seem like a lot, but the key is starting with simplicity and focusing on the basics first. Today’s post is about just that, giving you a thorough guide for how you can create easy-to-track meals that are equally easy to prepare.
Managing Alcohol Intake When You Have Nutrition Goals
Alcohol is fine for most diets in moderation. However, if you are on a fat loss diet and already struggling with compliance, that lower inhibition after a drink may make it very hard to stay on track. If that’s the case, it may be wise to cut alcohol consumption as much as possible, at least until you’re comfortably able to stay compliant without it feeling like a struggle.
Embracing Flexibility: The Key Principle of Flexible Nutrition
No matter what goal you are working toward, consistency is key to achieving it and perfection is not your friend. Despite how good it feels hit your macros perfectly 10 days in a row, that may be an indicator that you’re not allowing yourself the flexibility you need to build long-term success.
Master Macro Tracking While Traveling: Expert Tips for Consistency
If you find traveling to be extra stressful and destructive to your healthy habits, check out these tips for maintaining a bit of normalcy while still leaving room for plenty of fun while en route.
Understanding the Keys to Fat Loss: Quick Fixes vs. Sustainable Results
Quick fixes turn us into quitters. Learn how to skip the quick fixes and focus on real, lasting changes.
Master Macro Tracking: Top 5 Expert Tips for Success
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.
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.
5 Ways to Make Any Recipe More Macro-Friendly
As much as I love a traditional family recipe, when you’re tracking your macros or simply trying to be conscious of your nutrition choices, traditional recipes may not exactly “fit your macros.” Today’s post is here as a quick guide of ways to make healthier, more macro-friendly versions of your favorite recipes using simple ingredient substitutions.
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?
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…
8 REASONS TO CHOOSE MACROSFIRST AS YOUR MACRO TRACKING APP
Choosing the right tracking app can make or break your nutrition goals, and MacrosFirst stands out for all the right reasons. Let's jump into why MacrosFirst is superior to popular options like MyFitnessPal (MFP) and Cronometer and why it best fits your tracking needs.
WHAT PEOPLE GET WRONG ABOUT MAINTAINING WEIGHT LOSS
There will always be periods of time, whether it’s weeks, months, or years, where you may not be able to maintain your leanest or fittest point, and that’s normal. But if you take time to build foundational skills and habits, you can keep that maintenance range in a place that feels good to you. And you can always return to some of those more time-intensive skills and practices when capacity allows.
SOBER CURIOUS FOR THE HOLIDAYS: HOW ALCOHOL IMPACTS OUR MACROS, BODY COMPOSITION, AND OVERALL PROGRESS
The holiday season often conjures images of festive gatherings, joyous celebrations, and, inevitably, alcohol. For many, these moments include a glass of wine, a cocktail, or a beer to toast the occasion. However, an increasing number of people are becoming "sober curious," re-evaluating their relationship with alcohol. This movement isn't about outright abstinence but about mindfulness and understanding how alcohol impacts our bodies, especially concerning health and fitness goals. Let's explore how alcohol affects our health, particularly in the realms of fat loss, sleep, and overall wellness.
MAKING MACRO-TRACKING BUDGET FRIENDLY
With grocery prices rising, getting high-quality food (especially protein!) can be challenging. In this blog post, I’m breaking down some great budget-friendly grocery options by macronutrients that is perfect for those tracking macros and looking to eat well without breaking the bank.
TRACKING MACROS VS. COUNTING CALORIES: WHICH APPROACH SHOULD YOU TAKE WHEN WORKING TOWARDS YOUR FAT LOSS, PERFORMANCE, AND HEALTH GOALS?
At its core, counting calories is about ensuring you consume a specific number of calories each day. It's a straightforward approach focusing solely on energy intake versus energy expenditure. While this can be effective for weight management, it doesn't address the quality or composition of the food you're eating. Tracking macros, on the other hand, involves breaking down your calorie intake into three key nutrients: protein, carbohydrates, and fats. Each of these macronutrients plays a unique role in your body. By paying attention to the specific amounts of each, you can optimize not only your overall caloric intake but also support your body's functional needs.
CHANGE TAKES TIME: WHY WORK WITH A NUTRITION COACH FOR 6 MONTHS?
At KLN, we require a six-month commitment from our clients, and there's a good reason for it. When you first join us, we take the time to get to know YOU – your habits, history, and what makes your daily life tick. This isn't something we can rush through-- it takes TIME! Time need to see how you live, how you interact with food, and how different factors affect your eating patterns. Getting to know you as an individual - your lifestyle, your needs, and what keeps you motivated - is crucial for providing the absolute best guidance and support from your coach.
3 WAYS TO MAKE YOUR MEALS MORE FILLING: MACRO-FRIENDLY TIPS FOR SATIETY
If you’re in a calorie deficit and working towards fat loss goals, a main goal should be minimizing any feelings of restriction or hunger so you can maximize adherence to your deficit. This is why we, as coaches, take a strong stance against aggressive and unsustainable deficits. If our hunger is through the roof each day, it’s not very likely that we’ll be able to adhere to that calorie deficit for long. Luckily, there are tools that can help us minimize hunger and, luckily, those same tools also keep us well-fueled and promote our overall health as well.
7 MACRO TRACKING TIPS FROM EXPERIENCED NUTRITION COACHES
We work within a framework of tracking macros to facilitate sustainable progress and, eventually, move away from tracking completely. However, while tracking, there are some ways we can make it easier on ourselves! In this blog post, we’re sharing our favorite tracking tips as “macro coaches,” experienced trackers, and coaches who help our clients make tracking work for them.
MACRO-FRIENDLY ADULT LUNCHABLES: 30+ HIGH PROTEIN SNACK COMBINATIONS
Welcome to your go-to guide for protein-packed snacks designed to keep you energized and satisfied throughout your busy day! When working with busy clients, we like to introduce the idea of an “Adult Lunchable” as a completely valid option for a high-protein snack that helps you meet your macro targets and keeps you fed even on the busiest days. Packed with protein and convenient enough to fit into your hectic schedule, these snacks will ensure you stay fueled and focused with at least 20 grams of protein, without compromising on taste or health. Dive in to discover both smart and delicious solutions for snacking at home or on the go!
TRADER JOE’S: YOUR NEIGHBORHOOD PROTEIN PROVIDER - 30 HIGH PROTEIN FINDS
Navigating the aisles of Trader Joes to find high-protein options can be manageable, even with the vast array of calorie-dense novelties and goodies. You can easily incorporate more protein into your diet by focusing on items with lean meats, plant-based proteins, and convenient prepared foods. This guide should be handy to help you make informed choices that align with your nutrition goals. And soon enough, you might find yourself a Trader Joe's connoisseur.
MACRO-FRIENDLY RESTAURANT SERIES: STARBUCKS
Let's face it, life often gets chaotic, leaving us little time to complete all of our errands, let alone cook all of our meals from scratch. Popping into Starbucks for a drink or a meal might seem like it will throw our nutrition goals “off track,” however if we understand the nutritional content of the food we're choosing, we can choose foods that help us work towards our nutrition goals. Believe it or not, Starbucks DOES have some food options that keep us fueled and feeling good, proving that even in the midst of a busy day, we can make choices that support our health.