Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resourcesPlanyway

Mama,Women have been taught for years that the key to weight loss is to eat less and exercise more. And for generations, we’ve followed that advice. But Mama, let me ask you a question; How’s that working for you? Have restrictive diets gotten you to your goals? Has spending hours working out worked? It didn’t work for me! I stuck with it for years and never reached my goals! It took shifting my perspective and eating more food for me to finally lose the baby weight!‌The science behind eating less and moving more to lose weight isn’t wrong, but most women misunderstand it! You should only cut calories if you’re already overeating. But most women who’ve been dieting for years aren’t overeating. They’re undereating.‌If you’ve been trying to follow a 1,200-calorie diet for months or years, then you’re most likely undereating! And if you undereat for too long your body stops losing weight because it needs the nutrients!‌However, what do women usually do when their weight plateaus? They dig in deeper, cut more calories, or do extra workouts to be in a bigger calorie deficit.‌The problem is that you’re just creating more stress on your body, so it stores even more fat!‌It’s a vicious cycle! But the best way to break it is to understand where you’re at in your nutrition and then decide if it’s time to increase your food intake to repair your metabolism.How to know if you’re undereatingSome signs of undereating are easy to spot. You’ll probably feel tired. You may experience hair loss and your skin may begin to wrinkle or look duller as you deplete collagen. Undereating can be the source of low energy, brain fog and headaches.‌Other symptoms of undereating are less visible. When your body is starved for fuel, it starts to break down muscle and organ tissue. Your immune system becomes weaker, so you’re more likely to become sick. You may also develop osteoporosis or anemia. It can even affect your mood!‌As we’ve already talked about, your weight might plateau or you might start gaining weight. Your metabolism has slowed down to conserve energy and undereating is actually having the opposite effect that you want.‌You really should only diet, or eat in a calorie deficit, for a few months at a time. If you’ve been dieting for more than 3 months that could be a big reason you’re struggling to lose any more weight. To kickstart your metabolism again, you’re going to need to slowly increase your calorie intake.How to increase your food without gaining weightIt’s not as easy as it sounds to eat more food. A lot of times we swing so far into undereating that we end up overcorrecting when it comes time to increase our food. But the key to losing weight while eating more is to live between the two extremes.‌The best thing you can do to live a healthier life is to invest in nutrition education. When you start to understand how your body processes food and what balance looks like for yourself it changes everything! Inside my Macros Made Easy Program, I teach busy mamas exactly how to do this! If you want a detailed plan designed just for you, check out my program.‌For now, I’m going to give you a few easy tips to start increasing your food that won’t make you put on fat in the process.Start tracking what you eatFood accountability is the most important part of a healthy lifestyle. The best way to be accountable for your food choices is to start tracking what you eat every day.‌I always advise my clients to track their normal eating patterns for a week before they try to make any adjustments. Doing this will help you to make changes that keep you from gaining weight. But if you try to “be good” instead of accountable for your current choices, then you’ll end up skewing your data and messing up your results.‌Instead of hiding your late-night cookies and ice cream, own it! Once you start seeing what you’re eating, or not eating, you can decide if it’s serving you or hurting you.Increase protein firstProtein is one of the most satiating macros. It will keep you fuller longer and it plays a role in literally every part of our bodies, including the production of new cells. Our bodies need so much more protein than we give them!‌Include protein in each meal and snack. If you need high-protein ideas check out my guide on High-Protein foods to have on hand. I share some of my family’s favorite protein foods in that post! It’s seriously gold!‌Keeping quick and easy sources of protein on hand will make upping your protein so much easier!Determine if you want big or small mealsSome people like to eat a lot and some people don’t like a big meal. You need to know which kind of person you are so that you can figure out how to get the nutrients you need without feeling deprived or like you’re eating all day.‌If you are a volume eater (you like a lot of food on your plate) you can eat fewer, bigger meals. This usually means eating lower-calorie foods so you can have more of them. For example, if you’re eating a burrito bowl you’ll want it to fill your whole plate. So you could add a lot of lettuce and chicken, but then go lighter on higher calorie foods like rice, guacamole, cheese, etc. You’ll still get the feeling that you’re eating a lot because you filled the plate with lower-calorie foods.‌However, if you don’t enjoy eating a lot of food you can eat higher-calorie foods. Taking the same burrito bowl example, you could load up on rice, chicken, guac and cheese but have a smaller portion of it. That way you’re getting all the calories you need in but you don’t have to stuff yourself.Don’t cut out carbs or fatCarbs and fat are always made out to be the villains, but they aren’t! Carbs and fat play essential roles in a healthy diet. And they aren’t going to make you fat as long as you eat them responsibly!‌Carbs are your body’s first source of energy. You need them to power your brain and give you the energy to get up off the couch, so don’t avoid them! Whole foods are the best place to start if you’ve avoided carbs for a while. But you can have a slice of bread or a bowl of pasta without gaining weight! Again, it comes back to being accountable for your carbs!‌The same goes for fat. Women need fat to sustain healthy hormones and to lock moisture into our hair, skin and nails. Fat doesn’t make you fat, but it’s best to shoot for more nutritious forms of fat. Avocados, nuts, seeds, cheese and dark chocolate are all great sources of fat!‌‌Mama, if you’ve lived with the idea that less food equals less weight, but you aren’t seeing the results you want, then it’s time to change your perspective. Because you can eat more and lose weight. I can help guide you through that process because I know it can be scary.‌I can’t tell you how many times I’ve stunned my clients by increasing their carbs and having them drop weight that’s been stuck for years! It always starts with apprehension and turns into excitement as they add things like bagels, pasta or even just a slice of bread back into their diets!‌If you want to learn how to eat more and lose weight then let’s talk. Schedule a healthy mama blueprint call with me to see how I can help you lose weight and rebalance your diet.‌Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,One of the things I hate about traditional diets is the idea that you can’t go out to eat, or that you can’t eat anything fun because you’re dieting. I’m a busy mom and I honestly don’t want to cook dinner every night - not to mention I’m out running kids to practices until like 9 p.m. most nights. Sometimes I need to run through the drive-thru! That being said, I don’t want to gain weight just for one night of eating out. And I don’t! I cracked the code on how to eat out at restaurants without gaining weight!‌Mama, It’s 100% possible to enjoy a night out, to eat foods you love and to stay on track with your diet. It’s all about balance!‌Whether you need to grab Chick-fil-A on your way to the next kids’ practice, you want to go out for date night with the hubby or you just want to grab lunch with a friend I’m going to show you how to eat out without gaining weight!Have a plan before you head to the restaurantI know I’m going to sound like a broken record, but having a plan is the best way to stick to your health goals and avoid gaining extra weight when you go out.‌Every night I plan out my meals for the next day, especially when I know I’m going out to eat. That way I can enjoy my meal out without stressing about how it will affect my weight.‌I always start by planning my biggest meal for the day. If I’m going out to eat out, then that’s the meal I start with and after that’s in, I plan the rest of my meals around that meal out.‌For example, if I’m going out on a date with my husband, I’ll look over the menu of the restaurant we want to go to and I’ll choose my meal.‌When I’m eating out I like to think about two things:What do I really want to eat?How can I get the most protein at this meal?‌Eating out should be fun! Don’t get a salad because you think it’s what you’re “supposed to do.” Look at the menu and order something that’s going to make you happy!‌If that’s some fettuccine alfredo, a burrito or a burger, that’s fine! All of those are acceptable choices!‌However, once you’ve decided what you want, you should try to think about how to get the most protein at that meal!‌Protein is one of the most undereaten macros, but it’s also one that our bodies need a lot of!‌If you’re getting the alfredo, add some grilled chicken on the side! Can you get a steak burrito that has a lot of protein? Can you add extra protein to your meal at all?‌Once you’ve decided on your main course, take a look at your sides too! How can you balance your meal? A burger is going to be higher in fat, so maybe instead of traditional fries can you add fresh fruit or veggies to your meal.‌Once your meal is planned out, fill in the rest of your day. You may have to adjust what you normally eat to allow for the meal out.‌For example, one of my clients told me about how she had been craving Taco Bell for days, and she finally decided to make it work in her meal plan.‌She wanted two foods that were going to be fairly high in carbs and fat. So she put them into her meal plan and then ended up needing to eat some high-protein, low-fat foods the rest of the day to make it work. So, she put a big bowl of fat-free, Greek Yogurt in her meal plan and was able to eat at Taco Bell without throwing off all of her goals.‌I’m going to say it one more time, if you have a plan, you can do anything with your food!Don’t let food guilt get to youThere’s a lot of food guilt around eating out or indulging in food that has been deemed “bad.” But Mama, let me ask you a question, why is that food you want to eat bad?‌Probably because someone else told you it was! Food isn’t “good” or “bad.” Sure, some food is more nutritious for you than others, but if you love something and it brings you joy - even if it’s full of sugar - then that food serves a purpose.‌Sometimes we eat food to nourish our bodies and sometimes we eat it to nourish our souls! Going out to eat doesn’t have to be something you feel guilty about! I actually believe it’s healthy to eat out so that we can enjoy things beyond food!‌Spending time with people over a meal is a great thing for our mental and emotional health. When you learn how to drop food guilt and embrace making the best decision for the situation, you’re going to feel so much better mentally and physically!‌One other thing that makes us feel food guilt is when decadent food doesn’t live up to our expectations.‌Maybe you ordered something that sounded amazing, but after the first few bites, it didn’t live up to your ideals. You just spent money on it so you feel like you have to eat it.‌But you don’t.‌Because your body is not a garbage can.‌Growing up, my parents taught me not to waste food. Anytime I didn't want to eat something, they pulled out the old "there are starving kids in Africa" guilt trip.‌For years, I lived with this guilt anytime I didn't want to eat something or couldn't finish a meal - especially if I was eating out. So, I'd ignore the full feeling I was getting and power through until my plate was clean.‌And then I’d feel gross and I’d be mad that I hated my meal.‌It took me a while to learn that being a human trash can wasn't something to be proud of! It was hurting my health!‌Eating food that doesn’t satisfy your mind or your body is just going to lead you down a road of shame and regret and that’s going to take you even further away from your goals. And it does not help a hungry child. It does not help somebody in a third-world country who is hungry. It only hurts you.‌Instead of forcing yourself to eat food that isn’t hitting the spot, don’t eat it! You might waste a little bit of money, but you’re going to save your health in the process!Remember, one off meal won’t ruin your resultsJust like eating one salad doesn’t allow us to lose 10 pounds, eating outside of our boundaries for one meal won’t make you gain 10 pounds.That being said, after eating out you may see the scale jump up for a bit. This does not mean you gained fat!Let me repeat that for the mamas who have been trained to freak out when the scale goes up (It’s me, I’m that mama.)Just because the scale moved up a day or two after eating out does not mean you gained fat.The scale will move up for a few reasons, but fat gain is most likely not one of them.When we eat out we usually consume more sodium, which causes us to hold onto extra water, and that shows up on the scale.If you drank alcohol, your body is still processing that out. In order to process out alcohol, the body has to stop burning fat. So it may increase your scale weight for a few days - again not a fat increase; just your body doing its thing.To gain a pound of fat you would have to eat 3,500 calories per week. It takes repetition to put on weight, which is why the best way to avoid gaining weight when eating out is to simply go back to your normal eating at the next meal.Most people think they’ve ruined all their results or fallen off the bandwagon when they eat out. But if you follow the advice I’ve given you here, you’ll be able to eat out without “falling off the bandwagon,” without feeling bad or guilty, and without gaining fat.If you aren’t sure what your normal eating should look like to lose weight, then let’s chat! I help busy mamas understand their nutritional needs so they can lose weight without having to cook separate meals from their families, eat boring diet foods, or take diet pills or shakes.All you have to do is schedule a free Healthy Mama Blueprint call and I’ll help you get on a personalized plan to reach your health goals! Let’s do this, Mama!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,‌Spring break is just around the corner and I don’t want you to get stuck in the typical vacation cycle.‌The typical vacation dieting cycle looks something like this:‌Before vacation, you start restricting yourself. You cut your calories, you spend hours trying to burn extra calories. You lose 5, 10 maybe 15 pounds if you’re lucky.‌Then, you go on vacation and you eat and drink your little heart out. You say yes to everything you’ve been saying no to for the last few weeks. You have so much fun and love every bite of food.‌Then you get home. And you hop on the scale only to watch it go up, up, up. Not only did you gain back all the weight you’d lost before vacation but there’s an extra five pounds just as an extra little vacation present. *eye roll*‌And you’re frustrated. Because you spend so much time and energy losing weight only to have it come back with a vengeance. Now, you have two options, go back to that diet that drove you crazy, or give up.‌And giving up sounds so much easier! So you do it. Until your next vacation or event that forces you to diet again.‌Mama, I used to be stuck in this cycle too. I was stuck in this cycle for years!‌I would restrict, restrict, restrict myself so I’d look just right in my bikini before we’d go on a trip. And then, over the five days we were gone, I’d stuff myself. I’d indulge in everything I had told myself not to eat for weeks, and I’d drink until I wanted to hop on the bar and dance.‌I thought this was the perfect arrangement! Diet for a while, and then go on vacation and cut loose! It seemed easier than trying to eat healthy all the time.‌I thought the fun of vacation eating was worth the restrictive diets and extreme self-control. But I ended up having to do it again, and again, and again and I never moved forward. I was stuck in this frustrating loop and had no idea how to get out of it!‌It wasn’t until I learned about nutrition and how it didn’t have to be miserable or restrictive that I was able to lose weight, go on vacation, enjoy myself and not gain weight.‌Mama, we’re heading into spring break which for most of us means some sort of vacation. And I want to give you this freedom! I want you to go on vacation with your kiddos and have a blast without gaining 10 lbs.‌So, I’m going to give you four seriously easy steps to go on vacation for spring break where you can have fun and be healthy!Plan meals & snacks for spring breakThe first step is always to make a plan. If you want to stay on track with your nutrition, then you have to have a plan.‌I know planning your meals and snacks for vacation doesn’t sound fun, but trust me, from one busy mama to another, it’s so worth it!‌When I go on vacation for spring break, I don’t want to think. I spend 90% of the year thinking, planning, organizing and scheduling. So when I go on vacation, I want a break from that.‌Unfortunately, vacation calories count just as much as at-home calories so unless I want to undo all my hard work, I still need to think about what I’m eating.‌But, if I think about it ahead of time, then I can still take a break on vacation!‌Before spring break, I’ll plan out exactly what and how much I’ll eat at every meal, but when I’m on vacation I want more flexibility. Instead of making exact plans, I’ll make a basic outline and try to stick to that.‌I always try to start my vacation breakfast with lots of protein. I do this for two reasons.Starting your day with protein will help curb cravings for the rest of the day. This helps me make better choices throughout the day even if I go off plan.It leaves more flexibility for eating out later in the day! If I’ve had plenty of protein early in the day I feel more comfortable having fun with my food later in the day.‌After I have breakfast planned, I can decide if we’re going to eat out for lunch, dinner or both. If the answer is both, then I try to choose healthier options at the restaurant; subbing out fries for fresh fruit, or getting grilled chicken instead of fried.‌If we’re only eating out for one meal I’ll allow myself to have more freedom with my meal out. I still try to eat something more nutritious for my other meal, but I still make sure to have fun with it!‌I also like to plan out a few snacks each day so that I can snack without going too crazy. I like to try and sneak in some extra protein so I’ll pack protein bars or protein shakes with me. I also love to enjoy fresh fruit and veggies on vacation so I’ll plan to have those as snacks as well.‌The goal is to eat well 80% of the time and then have more decadent, fun foods 20% of the time. If you can get this balance down on vacation, you’ll be able to have fun without gaining a ton of weight!Prepare your food before leaving for vacationAgain, I want to actually be able to relax on vacation, so I take time before vacation to prepare anything I want to eat on vacation.‌If you’re driving, then prep for your trip by making a quick grocery run for anything you want to take with you and then pack it in a cooler and throw it in the car!‌If you’re flying somewhere, then you can pack a few things or grab groceries when you get to your destination. I love to use grocery pickup when I’m traveling because I can land, grab groceries on the way to the hotel, and then I’m ready to go once we check in!‌Whenever we travel, I try to make sure all of our snacks are prepped ahead of time too! If you have baggies of fruits & veggies ready to go or yogurt cups in the fridge, it’s easy to grab that instead of hitting up the vending machine - plus my kids don’t have to bug me every time they’re hungry! There’s already food ready to go for them.‌Even though it takes a little bit more work, prepping things before you go on a trip is absolutely worth it! In the long run, It’s going to save you money, and time so that you can spend your vacation relaxing instead of feeding everyone! And Mama, you deserve that!Protect your plan so you protect your goalsLike we talked about earlier, the “vacation calories don’t count” or “just let loose” mindset is almost second nature for most of us. If you have that mindset, then you need to prioritize protecting your plan.‌Protecting your nutritional plan is going to be hard. I wish it was easy, but because so many people think that letting go on vacation is the best way to live, you’re going to face a lot of peer pressure to eat outside of your plans or to drink more than you told yourself you would.‌I want you to think of yourself as a teenager when you’re faced with these challenges. If you were talking to a teenager what would you say when their friends tried to get them to do something they didn’t want to?‌Would you say, “Yeah, give in! Do what your friends want you to do! It’s not that big of a deal!”‌Or would you say, “Hey, it’s OK to not go with the grain. It’s OK to make choices that are best for you, even when it’s not what everyone else is doing.”‌I bet it’s the latter one. That advice is good for our kids and it’s good for us too - even if our kids or spouse are the ones pressuring us.‌Because Mama, no one else has to live in your body! No one else is going to have to live with the hangover you will have if you over-drink. No one else is going to feel uncomfortable, bloated and gross if you overeat.‌You’re the one who has to deal with the consequences, so you should get to be the one who makes the choices.‌One thing I love about learning to protect your nutrition is the lesson it teaches you: that you can trust yourself.‌I used to use excuses like “Oh, I just couldn’t help myself” or “It was too good to stop eating” to justify why I broke my promise to myself to not overeat or over-drink. But any time I used that excuse I was left feeling guilty and frustrated and usually a few pounds heavier.‌When I started to protect my nutrition I realized that I was in full control. I could stop whenever I wanted. I could eat what I wanted. And because I was in control I didn’t have to deal with the consequences like I had before. And I’m so much better off for it! Because I know how to enjoy myself without going too far.Get back on track ASAPI’ve saved the best for last! This is the most important part of having a healthy and fun spring break: you need to get back to your normal eating as soon as you get home!‌The reason that most people gain weight over vacation isn’t because they ate outside of their normal boundaries for a week. It’s that they don’t stop eating that way when they get home!‌Traveling in and of itself can cause weight fluctuation. Flying or driving can cause you to retain water and that will show up as a weight increase on the scale. That being said, you probably didn’t gain fat.‌However, when people step on the scale after a vacation and see that increase they get frustrated or annoyed and throw in the towel.‌Instead of getting back on track and seeing that weight come back down, they keep eating like they’re still on vacation and that weight never goes away.‌Which is how you get stuck in that yo-yo dieting cycle I talked about before.‌To avoid this I have my clients do two things:Don’t weigh up for a few days after vacation. Typically I recommend waiting a week. This gives your body time to come back to normal after eating out and traveling.Get back to your normal eating at your first meal home. When you get back to your normal eating as soon as you get back you don’t let your brain freak out and convince you to give up.‌One of the best ways to get back on track once you’re home is to have a meal plan already in place.‌I like to put in a grocery order for pickup when I’m on my way home so I have fresh, healthy groceries as soon as I get home. Another great option is to have a meal in the freezer so that when you get home you can whip something up that is a normal meal for you.‌However you choose to do it, getting back on track as soon as possible is the best way to not let your vacation eating trickle into your real life.‌I’ve given you the exact steps I teach inside my Macros Made Easy Program to help busy mamas lose weight without feeling restricted. But if you need help learning how to implement these tips and have some accountability on your weight loss journey, then let me help you!‌My blogs, podcasts and social media channels are great for providing basic advice, but mama you aren’t basic! Your nutritional needs are not going to be the same as anyone else’s so if the free advice I share here isn’t enough for you, then schedule a Healthy Mama Blueprint Call. We can chat about where you’re at and where you want to go.‌Then, when you join the Macros Made Easy Program I’ll create a customized plan that will get you to your goals. And we’ll work together to help you learn how to do things like going on vacation without gaining weight! Schedule your free Healthy Mama Blueprint Call today!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,I hate talking about willpower. It’s one of those words that instantly turns people off because they feel like they don’t have it. “I don’t have the willpower to stick to a diet! I love cookies too much,” or “I don’t have the willpower to wake up before my kids,” or “I don’t have the willpower to get to the gym every day, it’s just too tough.” However, I know I need to talk to you about willpower because it’s so misunderstood!‌From my experience as a young mom, and talking to hundreds of moms, I’ve learned one of the biggest problems mamas face with our health is mindless snacking.‌Whether that’s grabbing an Oreo from the sleeve every time you pass through the kitchen, eating bites of leftover mac and cheese when you’re clearing your kids’ plates, or mindlessly eating a whole bag of chips at the end of the night, snacking is hurting your health.‌And I bet you’ve tried everything under the sun to stop snacking.‌You did a kitchen clean out and threw out all the “bad” foods.You tried to get the kids to trash their food before bringing their plates to the sink. (This one never works, but it’s a valiant effort! Bahaha!)You stopped buying chips, cookies and ice cream.You punished yourself when you ate snacks.‌But none of it worked. And you probably thought, I just don’t have the willpower to do it. And you were right! You didn’t have the willpower.‌Because willpower is a belief. The secret to having willpower is believing that you’re capable of it!You have to start believing that you have willpowerI talk about thoughts and feelings a lot, and for a really good reason: everything, literally everything starts with a thought.‌Quick caveat, I’m about to talk a lot about chips and how to avoid mindless snacking on them, but that doesn’t mean that chips are bad. They’re not good either. They’re neutral. They’re food. So you can eat them, or you don’t have to. This is just an example! We’ll go into this later but food accountability is more important than good vs. bad foods!‌Ok, back to our example.‌Before you put a single chip in your mouth, you have to have several thoughts.‌Thought 1: “Ooo, chips!”Thought 2: “That sounds good!”Thought 3: “Should I get a bowl or eat straight from the bag?”Thought 4: “Nah, I’ll just grab a handful.”Thought 5: “Oops! Better pick that chip off the floor before the baby gets it.”‌Small, simple thoughts lead to bigger actions and results than we realize. “Ooo chips!” was a small, insignificant thought. But it can lead to eating a whole bag of chips, the result of which is gaining weight!‌If you want to have more willpower, then you have to start paying attention to how your small thoughts are causing unwanted results. Then you need to flip that and use your small thoughts to create the results you want!‌If you want to increase your willpower, start filling your brain with thoughts that result in more willpower!‌Now, Mama, I’m not going to leave you alone to create new thoughts on your own because that’s harder than it sounds! It takes practice to start controlling your thoughts. But I want to help you get started.‌Here are a few new thoughts or affirmations that you can use to increase your willpower around snacking.I’m strong enough to eat the foods that will help me reach my goals.That sounds good, but it’s not in alignment with my goals.I’ll have that later if I’m still craving it.I’m in charge here, and I’d rather have something that fills me up.I’ve already made a plan, and this food isn’t in it. I’ll have it tomorrow instead.Chips are great, but they’re not what I need right now.I’m listening to my body and while chips sound good, I know that it’s craving something more substantial.‌The key to using these affirmations is picking something that sounds true right now, and building on it.‌Right now, “I’m strong enough to eat the foods that will help me reach my goals.” might not feel true to you. You might feel really weak around snack foods. So try, “I’ll have that later if I’m still craving it.” instead.‌As you get used to thinking, I don’t need that snack food/craving food right now, you’ll grow into some of the stronger affirmations. Taking this bit by bit is how you’re going to create the willpower to stop mindlessly snacking!How will we do that?Set boundaries around snacking to increase your willpowerNow that we’ve covered the mental part of willpower, I want you to start creating physical boundaries so that you can implement your willpower!‌I want to start with food accountability. When we first started talking today, I mentioned how you may have done a kitchen clean out, stopped buying snacks or treats, you get it. Those things didn’t work for you because you thought you needed to restrict your access to snacks.‌But you don’t.‌Weight loss and general health aren’t about restriction, it’s about moderation. Being able to enjoy things like chips, cookies, ice cream, whatever you love without having to eat it all.‌When I started macro tracking with my own macro coach, she told me to include a treat in my day. And it stunned me.‌I thought I was supposed to sacrifice everything to lose weight. I thought losing weight should be difficult and as close to miserable as you could get.‌I thought I needed to eat salads, boiled chicken and broccoli for every meal.‌When my coach told me to eat a bagel or have an ice cream sandwich (my favorite treat at the time) it didn’t sound right.‌But the truth is that all those restrictive diets I’d done for YEARS hadn’t gotten me any close to my goals. So I was willing to try something new and I had the ice cream sandwich.‌But, and this is key, I made it work within my nutritional boundaries.‌I didn’t eat 5 ice cream sandwiches. I didn’t avoid them until it drove me so crazy that I had to binge eat them. I just planned for it.‌And because it was a part of my nutritional plan I was able to enjoy my treat without feeling bad about it AND I lost weight.‌Food accountability is about owning up to your choices and making them fit into your boundaries instead of ignoring the fact that you ate something “bad.”‌And I say “bad” with quotation marks because food isn’t good or bad! Food doesn’t make choices, it’s just food. It’s neutral.‌Yes, some food is more nutritious than others but that doesn’t make it bad. All food has its place in our diets. Sometimes food is just fun and tastes good and that’s ok!‌As long as you’re accountable for it you can have it! And I’ve seen time and time again that the women who hold themselves accountable for their food choices have so much more success than the women who try to ignore or hide it.‌So how do you know what your boundaries are?‌That’s the part no one ever teaches you, right?‌Everyone says “eat in moderation” but what the heck does that mean?‌The hard thing is it’s different for everyone. You have to learn how much food makes you lose weight, gain weight and maintain weight. And then you can make choices that fit into those boundaries.‌I can’t tell you right now exactly how much you should be eating because there are so many factors that play into that. (Height, weight, exercise levels, age, gender, dieting history, Mindset, old habits thoughts and patterns etc.) But you can learn more about your nutrition needs inside my program, Macros Made Easy, or if you prefer a DIY method, check out my ebook!‌Learning about your nutritional needs is one of the most beneficial things you can do for your health! Especially if you’ve been dieting for years and you’re still struggling to reach your goals!‌The coolest part about learning what your nutritional boundaries are is being able to enjoy foods you’ve deemed bad or off-limits!‌I had a client who loved Wheat Thins crackers, but along her health journey she decided she couldn’t eat them because they were “bad.” But after being in my program she learned that Wheat Thins weren’t bad, she just didn’t understand how many to eat or how to fit them into her diet.‌Now they’re always stocked in her pantry and she can eat a few as part of her lunch without feeling bad about it! She’s able to reach her goals and eat the food she loves.‌If you are tired of restricting your favorite snacks but still want to lose weight, let’s chat! Schedule a Healthy Mama Blueprint call and together we’ll discover your nutritional boundaries!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,Being a mom is amazing. I love it. But if we could get super honest for a minute, there are a few things that have been difficult about being a mom, and losing my libido was one of them. It’s hard to feel sexy and in the mood when you’re knee-deep in dirty diapers, sleep-deprived, and don’t recognize your body anymore.‌When I first started losing weight, looking good naked and improving my libido were at the top of my list. I was so tired of feeling fluffy and frumpy. I wanted to feel strong and confident again.‌And while losing weight, and putting on muscle helped me look better it didn’t completely fix my desire problems. So, I did what we all do, I hopped on Google and searched “how to increase my libido.”‌I got lists and lists of things to eat to improve my drive; like dark chocolate to increase endorphins and beets to increase blood flow.‌However, upon further research, I was going to have to be eating chocolate and beets by the truckload to see any benefits.‌When I realized that adding a few libido-boosting foods into my diet wasn’t going to do the trick, I gave up on Google and went to get real help.‌I got together with my friend, Dr. Kris Wallace, a naturopathic physician who specializes in balancing hormones in men, women and adolescents, and we found four proven strategies to increase your libido - no aphrodisiacs needed!1. Make sure your hormones are in orderTricks and hacks only go so far. If you want to increase your libido then you need to know what’s going on inside your body. That means going to the doctor and having your hormones tested.‌Testosterone is the most common cause of low libido in women. If your testosterone is low, or any other essential hormones, your doctor can help you find the right solution.‌I do recommend working with a naturopath because, in my experience, naturopathic doctors aren’t looking to give you a quick fix. They want to help you understand your body and will help you get to the root of the problem.‌Once you’ve gotten a plan from your doctor to rebalance your hormones, you can implement these behavior changes that will also improve your sex drive.Have a heart-healthy dietDiet plays a huge part in your overall health and sexual drive. If you want to have a healthy libido, then you need to be focusing on more than aphrodisiacs. You need to have a healthy diet all the time! I’ve narrowed down three areas of your diet that can improve your sex-life.Omega 3 Fatty AcidFat plays an important role in balancing hormones. This is why getting enough fat is essential to a healthy sex drive. Omega 3 Fatty Acids, a type of fat, have been shown to help men and women improve sexual desire.‌Omega 3’s reduce inflammation and oxidative stress in the body. Inflammation and oxidative stress cause damage to blood vessels and nerves necessary for sexual function.‌Most people use supplements to reach their Omega 3 goals, but it’s also naturally found in fish.FiberFiber is great for keeping you regular, but did you know that it can help improve the three biggest sex-homrones: estrogen, DHT and testosterone too?‌Fiber helps bind a molecule called the sex hormone-binding globulin to estrogen, DHT and testosterone. When fiber binds to the globulin, it leaves behind more testosterone which increases libido!‌Fiber is found in carbs like leafy greens, beans and lentils, fruits and berries, vegetables, oatmeal, and other whole grains. Which means you need to be eating complex carbs as a part of your healthy diet!ProteinProtein can help increase testosterone levels and like fiber, protein binds to the sex hormone-binding globulin.‌Chicken, beef and pork are all great sources of protein. Vegetarians can also find nutrients to improve libido in whole grains, and dairy products like milk and cheese.‌‌‌When you aim for a balanced diet, you’ll see that your hormones stay at optimal levels and your libido will increase.‌In honor of Valentine’s Day coming up, I wanted to create a healthy, libido-boosting dinner menu! So I put together a free guide with three different dinner options. You can grab it in my free Facebook group, Busy Mom Simple Nutrition.2. Get enough sleepAnother huge part of a healthy libido is getting enough sleep! Sleep is usually one of the first things busy moms give up to do everything else on their plates, but if you want to feel sexier, you have to start prioritizing it!‌Sleep plays a vital role in sex-drive because when we’re sleeping, our bodies are repairing themselves and our hormones are recouping!‌If you know that you’re lacking in sleep, then create a bedtime and a bedtime routine for yourself! Plan out when you need to go to wake up and then plan your bedtime backwards from that. Make sure you’re allotting at least eight hours of sleep and then stick to that bedtime!‌One hour before your bedtime you should start your bedtime routine. I recommend turning off all of your electronics, or at the very least wear blue-light-blocking glasses if you must look at electronics.‌You can also include the following activities in your nighttime routine:StretchRead a bookTake a magnesium supplement (helps with restlessness and insomnia)MeditateGet ready for bed (brush teeth, wash face, take a shower, etc.)Journal‌Winding down before bed can help you sleep better and signal your body that it’s time to relax and rest.3. Reduce stressFinally, stress is one of the biggest causes of hormone imbalances and decreased libido. To reverse that, look for the stressors in your life and remove what you can. Then, you need to learn how to healthily deal with any stress that you can’t remove from your life.‌Supplements and vitamins can help you reduce stress. One great vitamin to include in your diet is Vitamin C. According to Psychology Today, “People who have high levels of vitamin C do not show the expected mental and physical signs of stress when subjected to acute psychological challenges. What's more, they bounce back from stressful situations faster than people with low levels of vitamin C in their blood.”‌Another amazing tool to help with stress and your overall mindset is a gratitude journal. Practicing gratitude can help you see the good in your life, even when it is stressful! It can also help you see the good in difficult situations.‌Finally, if you’re feeling stressed in the moment, move your body! As Elle Woods said, “Exercise gives you endorphins, endorphins make you happy, and happy people just don’t shoot their husbands.” Elle is 100% right! Going for a walk, dancing in the kitchen or heading to the gym can help you cope with stress!‌I’ve been using these strategies for years and they’ve been the best way to reignite the woman I used to be!‌Remember, living a healthy life is about more than just looking good. You should feel good in your body and if you don’t, then you deserve to get help! (Plus, I’m sure if you tell your hubby that you’re trying to increase your libido he’ll be super supportive!)‌If you want help improving your diet so that you can feel better and sexier, then let’s chat! Schedule a healthy mama blueprint call to get help designing a diet that can improve your libido!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Welcome to another where we explore the challenges and triumphs of motherhood and find balance in our lives with our health and weight loss and nutrition.‌In today's episode/ session it's all about breaking free from the Martyr Mom mentality and prioritizing your needs as a mother.‌A few years back, I had a client named Suzanne who struggled with guilt when it came to spending money on herself. She was caught in the cycle of Martyr Mom syndrome, sacrificing her own needs to make others happy. Suzanne's story is a powerful example of the transformation that can happen when we prioritize self-care.‌So, what is Martyr Mom syndrome? It's when you give up everything for your kids, spouse, or others, neglecting your own well-being. Suzanne, like many others, grew up witnessing the women in her family selflessly giving everything they had. It took joining my program for Suzanne to realize that neglecting her own needs was affecting her health, particularly her struggle with weight.‌In an honest moment I had with Suzanne and with her permission I will share what she told me she said: "I've had so many mind-blowing realizations about how I treated myself. The shift I've made in just a few weeks has not only helped me but improved my relationships because I'm giving to myself as well."‌Suzanne's experience highlights the importance of letting go of the Martyr Mom mentality. It's not about sacrificing everything; it's about finding a balance that benefits both you and your family.‌Martyr moms often wear themselves down, feeling unappreciated and overwhelmed.‌Which then makes us bitter and cranky with the people we want to help and love on and please the most.‌Instead of being a martyr mom, it's crucial to put your needs at the top of your list. Think of it like the safety instructions on an airplane – secure your oxygen mask first before helping others. You can't care for your family if you're running on empty.‌‌I want to ask you a question…Have you ever considered what your needs are? Have you ever asked yourself this question or more importantly have you taken the time to listen? When we don’t know we do things we don’t even realize we are doing to cope when our own needs are not being met. We Self-soothing with food or shopping or we yell and allow bursts of anger to come up so that we can feel temporary relief. My sweet friend if that is you it's time to address the root problems.‌How? Well let’s focus on three key areas: nutrition, mindset, and physical health.‌Host: Now, let's delve deeper into the three key areas that can truly transform your life when you prioritize them: nutrition, mindset, and physical health.‌Nutrition: Fueling Your Body Right**‌When we talk about nutrition, we're not advocating for strict diets or deprivation. Instead, it's about understanding what your body needs to function optimally. Consider it as providing the right fuel for your engine. Are you nourishing yourself with wholesome, nutrient-rich foods that sustain your energy throughout the day? Making informed choices about what you eat can have a profound impact on your overall well-being. Are you eating too much, too little? Do you know or are you in survival mode and eating the scraps before the next task? In my macros made easy program we get to the nitty gritty on this so you know for certain you are showing up in big easy for yourself ways that will have a long-lasting effect on your health.‌Mindset: Shifting Perspectives**‌Your mindset plays a crucial role in how you navigate the challenges of motherhood. It's not just about positive thinking but understanding and reshaping deep-seated beliefs. Many mamas, like myself and Suzanne, used to self-soothe with temporary fixes like food or shopping. Shifting your mindset involves addressing the root problems, embracing self-compassion, and fostering a positive outlook on your journey to well-being. Having tools to bring yourself back to base when old patterns creep in is key but also having deep compassion for yourself when you are in the rut and trying to figure it out‌Physical Health: Investing in Your Body**‌Physical health extends beyond just the number on the scale. It's about embracing a lifestyle that promotes strength, vitality, and longevity. Prioritizing sleep, hydration, and regular exercise are foundational elements. Remember, you can't pour from an empty cup. Taking care of your physical health ensures you have the energy, STRENGTH and resilience to tackle the demands of motherhood.‌‌The synergy of these three areas creates a holistic approach to self-care, allowing you to thrive as a mama while setting an empowering example for your family‌So, whether it's making mindful choices in your diet, reshaping your perspective, or investing time in your physical health, know that each step you take is a powerful stride toward becoming the best version of yourself.‌‌Investing time and effort into understanding these areas can lead to transformative changes. I've been there myself – from a run-down mom surviving on dino nuggets to a strong mama prioritizing sleep and water ans self awareness.‌Taking care of yourself has a ripple effect on your family. When you prioritize your health, you set an example for your children and create a positive shift in your family dynamics.‌Chelsea: "My entire demeanor has changed, everything has been more positive. My husband noticed a shift in my energy and attitude. He said, 'Babe, I think you need to keep going. Let's do it!'"‌‌Our families want us to be happy and love ourselves. It's not usually them stopping us; it's often our own limiting beliefs. It's time to say yes, give ourselves permission to invest in our health, and seek support if needed.‌‌If you're struggling and need guidance, consider investing in a coach. I had my own coach, and it changed everything for me. Now, I offer the Macros Made Easy program to address the unique challenges busy mamas face.‌Thank you for joining us on this journey to prioritize self-care and break free from the Martyr Mom mentality. If you're ready to learn what healthy looks like for you, schedule a Healthy Mama Blueprint Call. Until I see ya next week be well and I’ll chat with ya soon!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,You know that saying, “When you fail to plan, you plan to fail,” I completely believe that. When I talk to busy mamas who want to improve their health, they say they will do just about anything to lose weight, but when I ask them about meal planning, they say, they can’t meal plan. Most people think meal planning takes too much time and isn’t worth it, but I have an easy 3-step meal planning system that saves busy mamas so much time and it helps them lose weight!‌And I get it, mama, when you start meal planning it can feel so overwhelming. These are a few of the biggest roadblocks mamas have told me that they run into with meal planning.It’s too time-consumingYou can’t get your family to agree on one mealYou don’t feel like eating what you plannedYou don’t have the ingredients to eat what you plannedYou can’t think of a single thing to make‌I used to have these problems too! Then, I implemented my backward meal planning system and now I spend maybe 15 mins a week planning meals and grocery shopping. That’s it! It’s so simple and quick that it’s easier than not meal planning.‌This system is one of the first things I teach my Macros Made Easy clients this system and it makes losing weight infinitely easier!‌“The biggest ‘aha’ moment is planning dinners first, and working backward from there. I don’t have to eat a separate meal from my family.”Joanne Mcmillen‌Mama, I want to give you this system for free so that you can reach your health goals too! When you couple this meal planning strategy with macro tracking it makes the biggest difference in your health and weight loss!Plan your whole day - but start with dinnerWhen you think of meal planning, you usually just think about planning dinner, but I want to talk about planning for your entire day.‌Making a daily meal plan doesn’t have to be overly complicated! I plan out my meals just one day before - with the exception of dinner. Once a week, I plan all of my dinners because dinner is usually my biggest meal and I want to make sure it fits into my daily meal plan.‌It’s super important to me that my family all eat together and that I don’t have to cook separate meals. By knowing what dinner is, I’m able to plug that in and then plan the rest of my meals around it.‌After I’ve planned my dinner, then I go back in and plan the rest of my meals and snacks for the day.‌If you’re macro tracking, this is the best way to meal plan! If you’re not macro-tracking but are just looking to eat healthier, I still suggest planning your meals like this because it saves you so much time!‌A lot of mamas don’t make meal plans and then spend countless hours worrying about what they’re going to eat. I used to do the same thing and it was exhausting! Until I started meal planning I didn’t realize how stressful it was to go without a plan!‌If you start planning your meals you’ll be able to build healthy meals and you won’t fall victim to mindless snacking, or ordering Doordash because you don’t know what else to do.How to put a healthy meal togetherOne of the biggest reasons people quit eating healthy is that it’s too hard! Trying to find healthy recipes or cooking a complicated meal every night is too much work! Which is why I don’t recommend that to my clients!‌In macro tracking, there aren’t good or bad foods. Which means you don’t have to eat certain foods to be healthy. You don’t need a new cookbook or a bunch of pinned recipes that claim to be healthy. You can eat the foods you like! So I always recommend eating food you’re already used to, and just tweak how you plan your meals.Start with proteinStart your meal planning by choosing what proteins you will serve for the week. Here’s the key to making your meal-planning process simple: only pick 2-3 proteins for the week!‌You’re still going to have a protein at every meal, but by choosing just 2-3 different types of protein, you’re going to make your prep work so much easier!‌Instead of preparing a different protein each day, you’ll bulk-cook your proteins and then add different seasonings or sauces to them depending on the meal. Bulk cooking is going to save you so much time in the evenings as well! It’s been a game changer as a busy mom who is running around from the time school ends until bedtime.‌‌Let me show you one of my meal plans so that you can see how I bulk-prep my proteins and still have variety throughout the week.‌Say you choose pork, chicken and shrimp for your proteins. Here are the meals I would make with those proteins to switch things up.‌With the pork you could make:Shredded pork burrito bowlsBBQ Pork sandwichesI’ll use the chicken inChicken shwarma saladChicken shawarma kabobsBBQ chicken nachosThen, I’ll have a shrimp meal:Shrimp fajitasAdd sides to complete your mealOnce you have your proteins picked out and you’ve decided what you’re going to make, then it’s time to add sides to create a complete meal.‌When I’m adding sides I like to make sure that I add a fruit or veggie to the meal and a substantive carb. Most people think you need to avoid carbs, but they are incredibly important to a well-rounded meal.‌Carbs are the body and the brain’s first source of energy so we need to have carbs as a part of our diet to feel energized and think clearly. If you don’t like serving processed carbs to your family, that’s totally fine! Opt for whole grains or whole foods, but don’t cut carbs out completely.‌Going back to our protein examples, here’s what I would add to them to make a complete meal.‌Shredded pork burrito bowls:LettuceSalsa2% CheeseSour creamTomatoesCucumbersBlack Beans‌Pork BBQ sandwiches:BunsBBQ SaucePepperoncini'sAlexia Fries‌Chicken shwarma saladButter lettuceTomatoesCucumbersRed OnionTzatziki SauceRed OnionFeta‌Chicken shawarma kabobsTzatziki SauceCornSquash‌BBQ chicken nachosTortilla chipsCheeseSour creamAvocado/GuacamoleSalsa‌Shrimp fajitasShrimpSeasoningJasmin RiceBroccoliMushrooms‌Because I know that this strategy can be such a huge help for busy moms, I want to help you implement this in your families! If you join my Busy Mom Simple Nutrition Facebook group, you can grab a download of my Meal Planning System for free! It will walk you through this process so that you can quickly plan healthy meals for your family! And speaking of family…How to get your family involved in meal planning & preppingMeal planning, grocery shopping, and cooking are a lot for one person to be in charge of, so I strongly recommend getting your family involved in the process. Not to that all of these are vital life skills that your kids need!‌Kids are kinesthetic learners so it’s important to get them in the kitchen working alongside you! When involving your family it helps to look at what kids at each age can do to contribute. Here is how your kiddos can start exploring the kitchen safely.‌2-4 year oldsSetting the tableLearning to match the silverware as you empty the dishwasherUsing the salad spinnerPicking the leaves off fresh herb stems‌4-5 year oldsStirring independentlyGreasing pans (with help)Assisting with measuringCounting‌6-7 year oldsDicing and mincing vegetables (use a pairing knife and start with soft foods like strawberries)Peeling raw potatoes with a peelerSlicing and scooping avocadosDraining and rinsing canned beansPouring liquids into containers‌8-9 year oldsUsing a pizza cutter or can openerScooping batter into muffin cupsUsing the stand mixerSkewering foodMake sandwiches and wrapsChopping most foods‌10-12 year oldsCook a full mealUse the Air-fryerUse a griddleFollow Recipes on their ownChop most thingsUse a cheese graterChoose produce at the grocery store‌I also like to have each of my kids choose one meal a week. This helps them learn how to build a healthy meal and it ensures that there’s at least one meal they like during the week.‌Having your kids (and spouse) help you with this is a win-win. It takes a lot of the burden of feeding the family off of you and it prepares your kids for the day when they become adults and need to do this on their own.‌Planning healthy meals for your family doesn’t have to be overly complicated. You don’t need a new recipe. You just need to do it! Meal planning can be one of the biggest obstacles for busy moms, but I know that if you use this system it can change everything!‌And if you’re ready to include macro-friendly meals into your life to start losing weight without giving up your favorite foods, then let’s chat! Schedule a Healthy Mama Blueprint call with me so we can set goals and get you started on a real lifestyle change instead of another diet.Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

If busy mamas want to hit their weight loss goals they just have to do one thing! Be more selfish!‌Did alarm bells just go off in your mind? NO! NO! NO! I have to make sure my kids have what they need! I need to take care of the house! I have to show up for work! I need to pour into my relationship! I don’t have the time or energy to think about myself on top of that!‌All of those are valid thoughts. But the problem is that mamas are too selfless.‌We give, and we give, and we give until we’re left feeling worn out, sick and alone. And that’s not how we build a happy life, a happy family or a happy marriage!‌We build beautiful lives by prioritizing our needs, taking care of ourselves and then pouring into the people we love, aka being a little selfish.Give yourself permission to do something for you.Before you can achieve your weight loss goals you need to give yourself permission to do something just for you.‌I love the idea of getting healthy for our kids. It’s a huge part of my mission with my business, but you also have to be willing to get healthy for yourself.‌Because at the end of the day, you’re the one living in your body. Your kids don’t have to deal with you feeling uncomfortable in your jeans. But you do. Your spouse doesn’t have to deal with the gross, bloated feeling you have when you overeat. But you do.‌At the end of the day, you need to give yourself permission to get healthy for you.‌And Mama, if you’re struggling to give yourself permission to put your needs first, then I’ll give it to you.‌It doesn’t make you a bad mom, or wife, or friend, or daughter to put your health first. In fact, I’d argue it makes you a better mom, wife, friend, daughter, etc.‌One of my favorite analogies for this is what you hear on the airplane. Before any flight, the flight attendant will tell you that in case there is an emergency an oxygen mask will drop down. You should always apply your mask before helping other passengers with theirs - including children.‌When we hear these instructions, we know why they say that. Because if you can’t breathe and you pass out then, you can’t help someone else! You have to be able to breathe to take care of the people around you.‌And Mama, that applies to every other aspect of your health. You can’t take care of everyone else around you if you’re unhappy, or you don’t feel good!‌However, once you do feel good, once you’re confident in who you are in your health, then you can show up better than ever for the other people in your life.Be selfish enough to stay committedIt’s one thing to say you’re willing to prioritize your health, but it takes effort and mindfulness to stay committed to your health. And honestly, staying committed is a huge struggle for women, especially busy moms!‌One of the biggest roadblocks I see my clients hit, is prioritizing their nutritional goals when other people interrupt their plans. That could be your family asking to eat out, being invited out with friends, or having someone drop a treat by your house.‌A lot of women struggle when someone else asks them to abandon their plans and join theirs instead because they want to make everyone else happy.‌They’re being selfless.‌But then they go out to eat, and they end up overeating or eating something that they know is going to hurt their goals. And they come home and are frustrated, disappointed and ashamed because they didn’t stick to their goals.‌They were selfless. They did what everyone else wanted. And they’re left feeling sick because they ate something that wasn’t great for them. Or they’re disappointed because they didn’t get to do what they wanted.‌Which is why it’s OK to be selfish with your health!‌It’s OK to say no to people when you don’t want to go out! It’s OK to go out with your girlfriends and not drink if it’s going to take you away from your goals. It’s OK to not eat something that doesn’t align with your nutritional boundaries.‌No one else has to live with the consequences of your nutritional decisions, but you do, so be selfish!‌Being selfish doesn’t mean that you can’t eat out or have any treats ever again. Inside my Macros Made Easy Program, I teach busy mamas how to handle these situations so that they can enjoy their food and still stick to their health goals.Focus on your mindset to reach your goalsI want to leave you with one last thought because as mamas it’s easy (and a lot of times expected) to give up what we want to accommodate others. The best way to be comfortable with being selfish is to focus on your mindset.‌Living a healthy life is 20% nutrition and 80% mindset. And it’s the piece that is left out of traditional diets! But it makes the biggest difference!!‌One of my clients, who is a mindset coach herself, noticed the same thing.‌“Mindset Matters! The people who I have seen have the most success in my 2.5 years of being in the program are the ones who figure out early on that it’s not about the food.”-Nicole Turner‌The way we think and feel about ourselves, our food, our choices, our families, our responsibilities all dictate how healthy we are. And if you ignore all of that, then you’re never going to reach your goals.‌But if you have tools to help you address your thoughts and work through your feelings you’re not just going to reach your weight loss goals, you’re going to become an amazing mom, wife, friend, daughter and woman.‌That’s why I want you to be a little more selfish.‌And a lot of times being a little bit selfish now, means you’re able to be more selfless later. You don’t have to become self-obsessed to be healthy. But you do have to prioritize your needs and if that’s something you struggle to do, we need to talk.‌I help busy mamas just like you lose weight without feeling shame or guilt. And in turn, I get to help generations live healthier lives. If you want to lose weight, prioritize yourself and still be a great mama, then let’s hop on a Healthy Mama Blueprint Call. We can chat about where you’re at and where you’d like to be! Then if it’s a good fit for both of us, we can get you started on your health journey within a week! Get started by scheduling your Healthy Mama Blueprint Call!‌Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,Are you ready for an unpopular opinion from someone in the health and weight loss industry? I don’t believe that we need to skip events, parties, or traditions in the name of being healthy. Food plays a huge role in our culture and missing out on the holiday treats and drinks doesn’t sound like something I want to do - even when I want to lose weight. Instead of telling myself that I can’t go to a holiday party because I might be tempted to eat something “bad;” I’ve learned how to trust myself so I can enjoy the holidays without overeating or overdrinking.‌Every year, my girlfriends and I have a huge Christmas party. We get together and spend a few days partying and catching up. It’s a ton of fun, but it also usually involves eating and drinking like we’re in college again.‌When I started my weight loss journey, I didn’t want to give up these parties. This meant I either had to say no to eating and drinking with my friends because it wasn’t part of my diet, or I would toss everything out the window and stuff my face. I was either all in or all out.‌And what usually happened was that I would say I was only going to be good and have one drink or one bite of the chocolate cake someone brought, and then without realizing it, I’d downed 4 Moscow mules and eaten three pieces of cake.‌The next morning when I realized what I’d done, I’d beat myself up for falling off the wagon. But then I’d just keep doing it. I’d eat whatever I wanted and feel guilty later. That cycle would last for a few months until I was ready to diet again.‌Having that all-in or all-out mindset wasn’t working for me. It didn’t matter if I was “good” and stuck to my diet because I’d be miserable missing out on the fun my friends were having. And if I was “bad” and enjoyed myself I was miserable because I felt guilty and regretted going overboard. I was so tired of living a life that made me feel bad all the time!‌When I started macro tracking, there weren’t food lists of “good foods” vs “bad foods.” Instead, I learned how to balance healthy food with fun food. I didn’t have to choose one over the other, I could have both!‌Now I can go to my annual holiday party and I just have one drink - because I know that I can and I don’t feel like I have to go crazy! I can have one piece of cake knowing it’s not forbidden. I don’t have to feel guilty about anything afterward! I can enjoy the experiences with my friends, I can enjoy eating good food and go home without an ounce of guilt, shame or regret.‌Mama, I don’t want you skipping out on holiday meals or traditions because you’re worried about gaining weight! That’s no way to live.‌Instead, I want to teach you how to enjoy the holidays while still being able to focus on your health goals.Eat well before a holiday partyNot overeating at a holiday party doesn’t start at the party when you fill up your plate. It starts when you wake up that morning. The best thing you can do to not overeat at a party is to eat well before the party.‌Most of our favorite holiday foods are higher in fats and carbs, both of which are important parts of a balanced diet, but it puts us out of balance with the three macronutrients: protein, fat and carbs.‌Because we know that one meal is going to be off-balance, I encourage my clients to eat more protein earlier in the day.‌Protein is the slowest burning macronutrient, which means that protein will keep you full for longer. By eating high-protein foods throughout the day, you’ll feel fuller and you’ll be less inclined to stuff yourself at a party!‌One of the best ways to set yourself up for success is to eat a high-protein breakfast. Not only will a high-protein breakfast keep you fuller throughout the day, but when you start your day with protein it influences the choices you make for the whole day!‌A few of my favorite high-protein foods are:Eggs - especially egg whites!Cottage cheeseYogurtTofu (makes a delicious scramble!)Turkey bacon or sausage (having a low-fat breakfast meat will leave you more space for holiday treats later in the day)Deli meatsChickenBeans and lentils‌You can still eat carbs and fat before a party but try to choose whole foods over processed foods. Whole foods are going to be lower in calories, and higher in nutrients like fiber so that you will still feel good even if you indulge in treats at the party.Decide ahead of time how much you’ll drinkThe absolute best way to avoid overdrinking at a party is to have a game plan going in!‌Most of the time we don’t overdrink on purpose. We always say that we’re going to “be good” but we don’t define what good is. Then the drinks start pouring and we end up drinking more than we wanted to.‌It’s a slippery slope. This is why I teach my Macros Made Easy Mamas to decide ahead of time how much they’re going to drink.‌Ultimately, I don’t care how much they drink (or how much you drink) but you need to learn the skill of staying committed to yourself. If you say you’re going to have five drinks, that’s cool! Just stop after five. If you only have to have one drink, that’s cool too. It’s up to you.‌But no matter what you choose, you need to stick to that. Not because it will guarantee you don’t gain weight, but because when you set a limit for yourself and then stick to it you build trust in yourself.‌When you get to the point where you only want to have one drink, and your friends are begging you to drink more, you will have taught yourself that you can be trusted to do what you want - not what everyone else wants.‌Despite being adults, peer pressure is still a real thing - especially when it comes to drinking!‌If you want to learn more about how drinking affects your health so that you can make the best decision for yourself, check out this blog about alcohol!Make smart food choices at the partyIt’s easy to eat well and make a plan for drinking at a party, but it’s another thing to make good choices when you’re at the party surrounded by temptation.‌Remember, it’s perfectly OK to enjoy yourself at a party. Don’t let food be your entire focus or you’ll miss out on so much!‌My goal for all of my clients is for them to learn to eat intuitively, but before you can get to that point you have to relearn how to listen to your body and use its cues to start or stop eating.‌Most of us ignore our hunger or full cues until we reach the extremes. As mamas, we tend to cruise past hungry, ignore the hangry signs and are teetering on the edge of starving before we think about food.‌Then we eat, and eat, and eat. We don’t stop when we feel content. We don’t stop when we feel full, We only stop when we can’t even think about putting another bite in our mouths.‌This starving-to-stuffed cycle can get us into trouble when we’re eating out, or at a party, because we don’t recognize the difference between content and overly full. We think we are supposed to feel crazy stuffed to be happy.‌In reality, if we ate when we first started to feel hungry and stopped when we felt content, it would help us avoid gaining weight any time we ate outside of our normal boundaries.‌Before you attend your holiday parties, think about what cues your body gives you when you’re hungry and full. Think about what the two extremes look like. Then choose what cues tell you it’s time to eat and when it’s time to stop.‌While you’re at your holiday party, pay attention to your body. When you have the thought, “Man, I’m getting hungry” start eating! Because you aren’t starving, you’re less likely to grab too much food. Then when you start to feel content - maybe you have the thought, “That was so good, I enjoyed my meal.” - stop eating.‌If there’s still food on your plate when you start to feel full, that’s ok! You can cover it with a napkin, pass it to your spouse to eat off of, or get up and throw it away.‌If alarm bells just went off in your head when I said throw it away, I want you to listen up! It’s OK to throw food away! It’s OK not to finish every morsel of food on your plate. I need you to realize that you don't have to be a human garbage disposal just to avoid being impolite or because you think it’s wasteful.‌Your health is more important than the last few bites on your plate. You aren’t going to feed a hungry kid in Africa by stuffing yourself. You are the one who has to suffer the consequences of overeating. Be kind to your body and don’t feel guilty for putting your needs and your health before anything else.‌If you follow these tips, I know you’ll be able to attend holiday parties without overeating or overdrinking. And as a bonus, you’ll learn how to be more present during the holidays. It won’t be so focused on what you can or can’t eat. It will be about spending time with friends and family and making memories.‌And Mama, that’s what life’s really about. I’ve learned that I want to focus on making smart health decisions not because I want to look good in a bikini, but because I want to be around to make memories with my family for as long as I can.‌If you want more support with your health goals during the holiday season, let's chat! I offer a free Healthy Mama Blueprint call where we can chat about your goals and see if my Macros Made Easy Program would be a good fit for you. If it is, you can start making strides toward your health goals within a week. You don’t have to wait until the new year to get started on your goals. Your health matters now!‌Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,After I had my three kiddos, I set a goal, like most postpartum mamas, to get my body back. It was a long journey, but not only did I get my body back, but I also pushed it further than I ever had before. I even competed in a body-building competition and was told countless times how amazing I looked. The problem was that underneath it all, I still wasn’t happy with my body.‌For generations, women have been unhappy with their bodies. It doesn’t matter if we’re skinny or fat, we’re constantly told that our bodies aren’t good enough. And we repeat that back to ourselves. No matter how much weight we lose, or how skinny we look, it’s never enough.‌And it took me losing a ton of weight, constantly pushing myself in the gym, and tracking every gram of food that I put in my mouth before I realized that being healthy isn’t about the food. It’s not about the gym. It’s not about being skinny. It’s not about the number on the scale.‌Women are frustrated with themselves and with diet culture because they don’t realize that being healthy is about happiness. It’s about how we look at ourselves and how we talk about ourselves. And no number on the scale can give us that.Food and exercise aren’t the biggest factors in healthWhen I was preparing for my body-building competition, I was meticulous about what I ate and how much time I spent in the gym.‌And from the outside everyone assumed I was the healthiest I had ever been. I was super ripped. I had an amazing six-pack. I had big, lean biceps. I looked like I had it all, but I was probably the most unhealthy that I had ever been.‌I was so consumed by my food and workouts that it led to really unhealthy behaviors. I would have huge binge sessions, where I’d spend $100+ on fast food, eat it all and then hide the wrappers so no one would know.‌After the competition, I was supposed to start working my way up into eating more food, but I didn’t want to because I was so focused on how I looked. I couldn’t give up the abs I’d worked so hard for. I needed them to prove that I was good enough. That I was strong enough. That I deserved to be in the weight loss industry at all.‌When I started dodging calls and texts from my coach because I didn’t want her to know what I was going through, it hit me that I was headed down a dangerous path.‌Maybe you haven’t been through a body-building competition, but I bet you can still relate to my story.‌Maybe you’ve set a goal to lose weight, but it was hard and when things got too hard, you went to food to make yourself feel better. But you didn’t tell anyone. You hid the evidence so no one could be disappointed in you.‌Maybe you dodged the question from your family or friends about how your diet was going.‌Traditional diets focus so much on food and exercise. They tell us that we have to burn more and more calories so that we can lose weight. And we keep trying and keep trying, but it’s not working!It’s not working because that’s not what it takes to be healthy.‌That’s not even helpful advice if you want to be thinner!‌Your body has one main focus: to keep you alive.‌It doesn’t care if you want to weigh 135 pounds. If it feels like it’s not safe it will hold onto every ounce of food you give it to sustain life. And if you’ve been dieting for years, then cutting calories isn’t going to do it anymore.‌Your body needs to know that it’s safe and you can show it that it’s safe by giving it a consistent amount of food.‌That might mean moving out of a calorie deficit. That might mean not restricting during the week and binging on the weekends. I don’t know what that means for you, yet.‌But I do know how to help get you and your body out of stress mode and into safe mode so that you can eat more, and still lose weight.‌There’s a way to balance your food so that your body recognizes that it’s safe to start burning fat again. And I want to help you with that because it’s a really important part of your health, but it’s only half of the solution to weight loss.Loving yourself and your body unlocks fat lossIt took me a while after my body-building competition to realize that even though my abs were awesome, they didn’t define my worth and I was just as good of a person with or without them.‌This realization didn’t happen overnight. It came through a lot of mindset work.‌When I dove into weight loss, I thought if I just found the right diet I could do it. With my athletic background, that was true. I knew how to push myself to achieve success. But even when I hit the perfect physique or the number on the scale I’d been pursuing for years, I discovered that’s not what I was actually looking for.‌I was looking for acceptance and love from myself. But that doesn’t come through dieting or even reaching a goal.‌Self-love and acceptance come from changing how you think and feel about yourself along the way - not just when you get there.‌When I added in mindset work it unlocked the results I was looking for!‌I’m no longer at the same weight, muscle mass or fat percentage as I was when I was body building, but I’m so much happier.‌Instead of fighting my body for a number on the scale, I know what weight feels good for me. If I want to shed a few pounds, for a trip or a photoshoot, I have strategies to help me to do that.‌And I have strategies that help me process days where the scale goes up a little (like when I’m leading up to my period, or on a day I over ate a little bit.)‌But having the knowledge and mindset tools I teach inside my Macros Made Easy Program, helps me remember what’s most important to me, me! And it’s not a number on the scale.‌Mama, if you’ve been on a weight loss journey and you feel like no matter what you do, you’ll never reach your goals or feel comfortable in your skin, then I want you to reevaluate your goals. Is the number on the scale the most important thing or is loving yourself more important to you?‌If loving yourself is your true goal, then we need to work on your mindset while helping you develop healthy eating habits. I offer a free Healthy Mama Blueprint call to anyone who wants to learn how to combine macros and mindset to achieve their goals, and I think it would be a good fit for you. Schedule a call if you want to love yourself more, eat more and still lose weight!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,Normally, I like to keep things positive around here. I like to give busy mamas helpful tips for leading a healthy life, but today, I want to switch things up. Today, I want to show you some of the most ridiculous pieces of advice for a healthy Thanksgiving that I’ve seen on the Internet. I found three things you absolutely don’t need to do to have a healthy Thanksgiving Dinner!‌I will help you rework this straight-up bad advice into actual healthy advice so that you can have a healthy and fun Thanksgiving that doesn’t feel restrictive!But, one quick note for you before we dive into the bad advice. It’s OK if you don’t want to have the healthiest Thanksgiving! It’s OK to enjoy holidays - that doesn’t make you unhealthy. It’s just one day. Just like eating salad for one day won’t make you healthy. Enjoying Thanksgiving won’t make you unhealthy.‌You can enjoy all the food on Thanksgiving and still be a happy, healthy person! In fact, that’s what I do! I don’t track my food on Thanskgiving because I’ve spent so much time learning how to eat well every other day of the year! And that knowledge helps me enjoy Thanksgiving without gaining weight.‌Do you remember in high school when your English teacher would teach you a grammar rule but then show you how you could break that rule in certain cases? But when you asked her why you had to do it the “right” way, she would say, “You have to understand the rules before you can break them.”‌That’s exactly what it’s like to live a healthy life! You can’t just go around eating whatever you want any day of the week. You have to learn what the “rules” are before you can break them. Once you understand how to nourish your body, how food and alcohol affect your body and how to get the scale to do what you want it to, then you can have fun with your food!‌Now let’s get back to the bad advice - and what I recommend doing instead!Bad Advice #1: Serve mashed cauliflower or swap out unhealthy food for healthier onesMama, let’s get one thing straight, you never have to eat a food you don’t like in the name of health! And this applies double on Thanksgiving!‌I love a good Thanksgiving dinner swap (I have lots of great ideas if you need them) but if you don’t like mashed cauliflower, don’t serve it! And that goes for any “healthy” swaps.‌Instead of forcing yourself to eat food you don’t like, I always recommend picking your non-negotiables and then swapping or not having food that you’re not as excited about.‌For example, if your favorite food is mashed potatoes, then have them! But if you’re not a fan of green bean casserole, swap that out for plain green beans or a different veggie that you like! You don’t have to waste calories on foods you don’t like, just because it’s a tradition!‌Just because a swap is “healthier” it doesn’t mean you have to use it! Instead, prioritize the foods that are important to you and swap or leave out the foods you don’t care about!Bad Advice #2: Spend hours in the gym working off what you ateI am a huge fan of working out! I was a two-sport college athlete and still love going to the gym every day, but I don’t do it to “work off” what I ate. I do it because it makes me feel good to move my body.‌The same idea applies on a holiday. You don’t need to restrict your food before a holiday meal and you don’t need to workout crazy hard to “afford” to eat Thanksgiving dinner!‌You can eat Thanksgiving dinner with or without working out on Thanskgiving day. That doesn’t make you good or bad.‌Now, is it a good idea to move your body when you know that you’re going to be eating more than normal? Of course! Movement is amazing for your health. But I don’t want you using movement as a form of punishment or to “undo” what you’re eating. Move to be healthy, not because you were “bad!”‌I like to find ways to move that are fun on a holiday. It could be going for a family walk or bike ride. It could be playing touch football with friends. Or signing your family up for the local Turkey Trot (or creating your own!)‌However, you choose to move your body, make sure it’s fun for you! That’s the best way to ensure you’re enjoying movement instead of punishing yourself for what you’re eating.Bad Advice #3: Wear restrictive clothes so you don’t overeatMama, I’ve saved the best for last. I absolutely hate this piece of advice: wear restrictive clothes so you can’t overeat. Cue the biggest eye roll. If you want to make yourself feel bad about anything you eat, then do this, but if you want to feel good in your skin and your clothes, then toss this piece of advice in the trash where it belongs!‌I never want you to feel guilt, shame or regret about your food choices. Because guilt, shame and regret don’t get you to your goals! If they did, we’d all be skinny, fit, supermodels because we know how to feel bad about ourselves. Instead, I want you to freaking love who you are.‌So, Mama, please wear clothes that make you comfortable. If that means dressing up in a cute dress and putting on your favorite boots, then do it! If you prefer to wear joggers and a Thanksgiving t-shirt so you’re comfortable no matter how much you eat, that’s cool too!‌Instead of relying on how your clothes feel to not overeat, I want you to pay attention to your full and hunger cues. This can be difficult because most of us have trained ourselves to ignore our full and hungry cues. So I want you to start practicing this leading up to Thanksgiving.‌Grab a piece of paper and put a zero in the middle, then on either side of the zero, write each number from -10 to 10.‌You’re going to assign each number a feeling or trigger of your hunger.‌Zero is going to be your neutral zone. You’re not hungry, you’re not full, you’re just perfectly content.‌Positive 10 is going to be you’re beyond stuffed. You can’t even think about food or you’ll burst at the seams.‌Negative 10 is going to be you’re starving and you can’t wait another second or you’re going to eat your own arm.‌The goal is to live between two and negative two. Typically, I think of positive two as I’m satisfied and content. I’ve eaten enough to not be hungry but I’m not crazy full either. Negative two is where I’ve noticed I’m getting fairly hungry and I need to start making food.‌If I go beyond negative two, I know that I’m going to be too hungry to make smart food choices. And if I go beyond positive two I’m going to need to unbutton my pants so I don’t pop. The 2 to -2 is the perfect range to enjoy my food without going overboard either way.‌When you start to feel full, you can take your plate to the sink, cover it with a napkin or just get up from the table so that you don’t keep munching.‌If you apply this idea to your Thanksgiving eating you’re able to enjoy your food without going too crazy and you can be comfortable in whatever you choose to wear.‌Mama, I want you to have a wonderful Thanskgiving! I hope that using some of these tips will help you focus on family and memories instead of food. Because at the end of the day, that’s what Thanskgiving is about!‌If holidays like Thanksgiving get you overly focused on food or stress you out, then let’s talk. I’m helping mamas learn how to be in control of their food so that they can enjoy the holidays. If this sounds like something you’re interested in, schedule a free Healthy Mama Blueprint Call with me!‌If my program is a good fit for you we can get you started this week and you’ll lose weight over the holidays instead of gaining - all without feeling restricted!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama, are you thinking about the holidays yet? I seriously can’t believe we’re already heading into the holiday season! It’s crazy. There’s so much to plan and do during the holidays, but one thing most women aren’t thinking of during this time is their health.‌Well, that might not be exactly true. We’re already aware of how all the Halloween candy, Thanksgiving sides and Christmas treats are going to make us gain weight. And in the back of our minds the stress is building up around that, but what we don’t think about is how we can prevent holiday weight gain altogether!‌We don’t think about avoiding holiday weight gain because we also think that means we have to say no to all of the fun foods that we associate with the holidays. And, Mama, I get that! I love me a Twix on Halloween. I always have my mom’s mac and cheese at Thanksgiving. And I wait all year for this one Christmas party where me and my friends party all night! I don’t want to give any of that up.‌And I don’t want you to either.I don’t want you to miss out on the food, or the memories, or any part of the holiday season! Those are special times, and a healthy life doesn’t mean you have to be a recluse or say no to everything that brings you happiness - in fact, I’d argue that’s a pretty unhealthy life!‌Instead of living in the two extremes: I can’t eat anything good if I want to be healthy or I’m going to eat everything because YOLO! I want you to learn how to explore the middle ground.‌And the absolute best tool I have for finding that middle ground is getting in touch with your future self.Get in touch with your future selfIf I just freaked you out and you thought, ok this lady’s a little too woo-woo for me, I want you to give me one more minute to explain!‌I promise this isn’t as weird or woo-woo as it sounds. Have you ever daydreamed about where you’ll be in the future? Have you pictured what you want your life to look like? What your family looks like in 5, or 10 years? Your career?‌If so, you’ve gotten in touch with your future self! See, not that weird!‌Now, I just want you to apply that to your health.‌If in 2, 5, or 10 years you were the healthiest version of yourself what would that look like?What would you like to eat? (It’s ok if your answer isn’t salads!)How would you move your body each day?Would you like to be able to be on the floor with your kids, or hiking mountains with them?How would your marriage or relationships look?What are the words you’d use to describe yourself when you looked in the mirror?‌And this is a big one: What would success in your health look and feel like? How would you know when you’ve “made” it?‌When you start answering these questions you can shape the future you. And it propels you into the next step: having the answers to all your problems.Use future you to solve your problems.There are always two versions of you. The Now You and the Future You.‌Now You is where you’re at right now, obvious right? Now You might feel broken, frustrated or annoyed that no matter how hard she tries she can’t seem to figure out how to reach her goal weight, or even just feel good about what she eats.‌Now You doesn’t know the answer or even where to turn for answers!‌And then, there’s Future You. She has accomplished everything you want to. She knows the way. She knows how to overcome every obstacle that Now You will face because she’s already been there!‌Most of us were never taught to look to our future selves for answers, but that’s exactly what we need to do, especially when we’re feeling lost in all the noise we see online about how to eat healthier or what the best workouts for fat loss are.‌Mama, if you’re looking outside of yourself for all the answers to your problems, then you’re never going to reach your goals!‌If you are the problem, then you have to be the solution too.‌That’s why eating the same meals as that Instagram influencer didn’t work. It’s why doing all the TikTok workouts didn’t work. That’s why the pill and shakes have failed too.‌Those weren’t made for you! They were made for someone else.‌If you want to reach Future You, the healthiest version of you, then you have to understand where you’re at, where you want to go and how to fit that into your life.‌You need a custom approach. One that you create - but with some guidance!‌You need a teacher to guide you through and teach you everything you need to know about nutrition so that you have the tools to set up your diet.‌And that’s where the Macros Made Easy Program comes into play! I teach you what nutritional boundaries look like. I teach you how to handle all the twists and turns that you will eventually face along your health journey.‌But then, you lead the charge in choosing what fits into your boundaries! If you want to eat pasta every day, we make it work! If going out for drinks with your friends once a week is a priority, I’m not going to make you cut out alcohol! If you can’t imagine giving up baking cookies with your kids and then enjoying one with a glass of milk, that’s doable!‌When you start finding and creating the solutions to your health you will find a sustainable way of healthy living. And that’s what I want for you! I don’t want you to have to rely on me forever! I’m your guide, and once you’ve learned what you need to learn, then you have the power to take over and lead yourself!Where do you want to be three months from now?Let’s pull back a little bit and look at the not-so-distant future. Instead of thinking a few years ahead, I want you to think about a few months from now. In January of 2024, where do you want to be in your health?‌Do you want to have eaten everything you ever craved, drank every drink someone put in your hand, and see a few extra pounds on the scale?‌Or, do you want to have created boundaries that allowed you to eat well, but also didn’t add to your weight gain?‌What is the path Future You would tell you to take?‌If it’s the second path, then let’s talk. You can schedule a free Healthy Mama Blueprint call with me, where we’ll talk about where you’re at in your health and what your goals are. And we’ll see if the Macros Made Easy Program is a good fit for you.‌If it is, then we can get you started within a week so that you can avoid the holiday weight gain without having to deprive yourself over the holidays. If it isn’t the right fit or the right time for you, that’s fine too! I’ll try to suggest something else that fits your current needs.‌Either way, taking the step to book a call can help you start living as Future You - the healthiest version of you. Take that step mama.Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,Every time a busy mama is indecisive or avoids making a decision that leads her to a healthier life, she isn’t staying in the same place, she’s falling behind. And I know that even hearing that you’re falling behind can make you feel awful, or stressed out, but I’m here to tell you it’s not too late. Just because you’re behind doesn’t mean you can’t reach your health goals.‌Mama, how many times have you seen an exercise or nutrition program that you thought could be really good for you, but you just couldn’t commit to it? A million and one times, right? Can I get a hand raise in the comments if this is you? (Cause it’s been me too!)‌You justified not making a decision or taking time to think about it because you didn’t think there was a cost to waiting. But there was.‌Every moment you spend in indecision, you're racking up debt.‌Maybe not financial debt, but you’re racking up health debt. And guess what? It's weighing you down unnecessarily! It is distracting, annoying, overwhelming and sabotaging you before you even give yourself the chance to try.‌It’s taking you further and further away from your goals without you even realizing it. As bad as it sounds, it doesn’t mean you can’t ever get out of debt.‌You can get out of doubt by taking action instead of waiting.‌Stop waiting around to see what happens when you don’t do anything.‌You have to stop waiting around to see what will happen if you don’t do something, and you have to start making decisions that lead you toward the place you want to go!Start making proactive decisionsOne of the ways women, especially busy mamas, avoid making decisions is by saying they need to check in with other people first.‌They want to run things by a spouse, or they want to examine the pros and cons with a friend, etc.‌And Mama, I get that! My husband and I like to make decisions together too.‌But the problem with saying you need to think it over or talk about it with someone is that nine times out of ten you don’t do that! Right?‌Instead, you talk yourself out of it! You tell yourself all the reasons that you shouldn’t do it. And you never even bring it up to your partner!‌And that indecision caused you to rack up some serious debt! Every time I wait, you put yourself further away from your goals than before!‌You keep eating poorly, even though you know better.You avoid working out, even though you know you could get stronger.You break more promises to yourself which leads to mentally beating yourself up.‌Mama, you know talking it over isn’t getting you anywhere, you have to stop it! You have to take the leap - even if you’re scared.‌Instead of waiting for someone else to weigh in or give you permission to do something you already want to do, what if you asked yourself: Will this move me toward my goals? And then decided to choose or take action on the things that were a resounding yes?‌How would that change your life?‌Think back on a program that you wanted to do a long time ago but never signed up for.‌What would your life look like today if you had said yes? Would you be closer to your goals?‌When you change the question from “Can I do this?” or “Do I deserve to do this?” to “Will this move me toward my goals?” it makes making a decision so much simpler!Start small when reversing your health debtI talk to mamas all the time who desperately want to decrease their health debt, but they don’t know where to start. And I always tell them the same thing: start where you’re at and then make small adjustments.‌The amazing thing about our health is that it’s never too late to reverse it. You’re never too far gone.‌If you’re ready to commit to a program, then take the leap and do it! Having a coach guide you through tried and true methods will get you the quickest results.‌But, if that’s too big of a step right now, then start small! Choose one thing that could make a big impact on your health and start working on creating that habit.‌If you don’t know where to start, here are a few of my favorite ways to help busy mamas start focusing on their health.Eat protein at every mealGo for a daily walkRead a mindset book (I recommend starting with The High 5 Habit by Mel Robbins or Atomic Habits by James Clear)Drink half your body weight in water every dayGet 8+ hours of sleep.Have veggies at every mealSet up a morning routine that fills you up mentally or physically!‌I love this quote by James Clear from Atomic Habits (seriously, go read this book!) “Every step you take is a vote for the person you wish to become.”‌As you take action toward healthy habits that lead you toward your goals, you’ll see that eventually, you become that person! The debt decreases every time you choose to eat healthier, or move your body, or work on your mind! Each tiny step moves you forward instead of backward.‌You’ll discover that you’re worth not just the little changes you’ve been making, but the bigger changes you want to make.‌You might be nervous about making a big decision like joining a nutrition program now, but you’ll soon discover that you’re worth it! You do deserve to live a happy, healthy life! And sometimes spending money or time to learn how to do that is worth it.‌I help busy mamas, who are stuck in this indecision debt reach their health goals without feeling guilty. If you’re feeling pulled to focus on your health but are struggling to make a decision, then let’s talk. I offer a free Healthy Mama Blueprint call, where we can discuss your goals and see if I can help you reach them.‌Mama, don’t let any more time pass before you start taking action on your health, even if it’s not with me! You deserve to feel good in your body without feeling guilty!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,Have you found yourself in the pantry, stressed out and eating Oreos, chips, or whatever you can get your hands on? One of the most common coping mechanisms for stress or overwhelm is emotional eating.However, just because you’re an emotional eater doesn’t mean that you can’t lose weight or can’t break the habit! It just means you need to learn more about yourself so that you can break that cycle! The first thing emotional eaters need to learn is that it’s not really about the food.I used to be an emotional eater.My son was born with a lot of health problems. He had to have a few surgeries as a baby and it took a toll on me. Any time I felt anxious, stressed, worried, sad, or even relieved, I ate. I knew it wasn’t good for me but I couldn’t stop myself.When I would emotionally eat, I would blame it on the food. The cookies sounded good. A neighbor brought over brownies so I had to eat them. The kids didn’t finish their food and I was too tired to make my own, so I just ate their leftover mac and cheese or nuggets.Food was always the scapegoat. I told myself that food was the problem. Cravings were my problem. Self-control was my problem.But none of those were the problem. I always say, it’s about the food, but it’s not really about the food and this is so true when we’re talking about emotional eating.Emotional eating doesn't start with a craving. It ends with it. Emotional eating starts with an emotion or feeling.Feelings lead to actions. When you find yourself mindlessly eating, it’s not because you’re hungry it’s because you’re avoiding dealing with a feeling that you’re having.I found that happening so much with my son. I didn’t want to face my fears so I would ignore them and head for the fridge.I’d eat, self soothe, and feel better for a minute. But then the tidal wave of guilt, shame and regret crashed down on me.I would feel guilty for eating so badly.I’d be embarrassed by how much food I ate.And I’d regret it, swear to never do it again.Until the next big emotion hit and I didn’t know how to deal with it and I’d repeat the cycle all over again.After a while, I decided I had to do something about this. I knew emotional eating wasn’t a habit I wanted to pass down to my kids, so I dived into learning about emotional eating, why we do it, and how to stop.And I learned that being able to recognize your emotional eating cycles and wanting to change it is a huge sign that you’re ready to overcome it.The most important thing is to learn your triggers. And I know, triggered is an overused word these days. But, it’s actually very important to realize that everything starts with a trigger. Nothing starts from nothing, right?Something has to spark the thought, feeling, or action. So yes, literally anything can trigger us, but we need to understand what triggers us to take actions that serve us and what triggers us to take actions that hurt us.During one of my Macros Made Easy Program calls, I was talking with a Mama who had fallen off track for a few weeks and then got back on track. I asked her these two questions:What triggered you to get off track?What triggered you to get back on track?Answering both of these questions is vital to understanding our habits and tendencies.If you’re an emotional eater and you want to change it, I want you to answer those two questions and reply to me with your answers! We can work through them together!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,When I talk to women on my Healthy Mama Blueprint calls, 99% of the time they desperately want to change their health, but they’re worried about how it will impact their families.‌Will they be taking money for themselves when their kids might need it?Will they spend too much time worrying about themselves when they could have devoted more time to their relationships?Will they get support from their family or will it be a constant fight?Will they have to cook two meals, one for them and one the family will actually eat every night?‌But in the back of their mind, there’s still that desire to want to feel good in their skin. And it’s constantly nagging at them.‌Mama, I know how you feel. I have felt all of those things: the longing, the fear, the overwhelm, the frustration. It’s a lot to carry on one woman’s shoulders!‌But what if I told you that your family desperately needs you to take control of your health? What if taking care of your health was to the benefit of your family? Because, it absolutely is!Families need someone to teach them what healthy looks likeI really wish that in high school (or honestly, earlier!) there was a class that taught us how our bodies worked, why they worked the way they did, how to fuel them and how our metabolism worked.‌Instead, nutritional knowledge is passed down from generation to generation. And most of the time it’s passed down by mothers.‌That being said, a lot of our mothers and grandmothers weren’t properly educated on nutrition either! And the knowledge they passed down to us isn’t that helpful. That’s why we’re stuck in the diet hamster wheel and we never feel good.‌What if you could stop that cycle? What if you could learn how to eat a truly balanced diet? What if you could step out of the binge, restrict cycle you’ve been in all your life and prevent your kids from ever having to go through that?‌Would that be worth the time and money to you?‌That’s what I’ve been able to do with my kids. I was a two-sport college athlete and the second I stopped playing sports I had no idea how to eat without gaining a ton of weight. It got even worse when I had kids because I stopped trying altogether! I just wanted to survive!‌But, after a few years, I realized that I couldn’t show up like I wanted to for my kids and I knew I had to change. So I spent a few years trying to find a diet that would give me the best results.‌I tried a lot of really unsustainable things, until I landed on macro tracking. I learned the importance of protein, fat and carbs. I learned how to eat enough to fuel my life and feel good. I learned how to control my weight.‌And now I’m passing all of that down to my kids. All three of my kids are athletes and they know how to fuel their bodies. They know to eat carbs so they have the energy to play in their games. They know to eat protein after practice to repair and build muscle. They know to eat fat when they’re starving and nothing seems to satisfy them.‌My kids understand nutrition because I taught it to them.‌When they graduate from college they won’t have to go through the same things I did. They won’t gain a ton of weight and fall for every diet scam out there. They will know exactly how to be healthy at any stage because I took the time to understand nutrition and pass it down to them.‌Knowing that my kids don’t have to deal with yo-yo dieting makes all the time and energy I put into nutrition so worth it.Families need a leader in healthy eatingMost mamas are in charge of grocery shopping and preparing meals, and while it may sound antiquated, it’s a fantastic opportunity.‌If you are the one buying the food and preparing it for your family, then you have the ability and opportunity to uplevel the food your family eats.‌When I first started tracking my macros, I started preparing food a little differently. I used a little less oil, I upped the amount of fruits and veggies we were eating. It was just small changes for my family but it had big results.‌My husband wasn’t trying to lose weight, but by eating the meals I prepared (like he had always done) he ended up losing 15 pounds!‌It’s infuriating that it didn’t take him any extra work to drop 15 pounds, but it’s also a testament to the power mamas hold in their families.‌As I changed my habits, my family caught on. Now our family spends time together preparing healthy food. My family is involved in the process every step of the way.‌My kids help me plan healthy dinners.‌We all work together to prep our meals for the week. The kids help wash and cut fruits and veggies. My husband and I work together to prep meats for the week.‌My kids understand portion sizes and can put together their own lunches for the week that will keep them full throughout the school day and they can get snacks that fuel them for after-school sports.‌When it comes time to cook dinner each night, I can put it all together without feeling like I’ve had to do it all on my own.‌Leading my family in healthy eating started out with me educating myself on what healthy even looked like! Once I understood what it looked like for me I was able to help my family understand what it looked like for them too!‌Yes, it took time in the beginning to get everyone on board, but once they realized this was going to be how we lived - and they understood why it was so important to eat healthy, they got on board and it’s just been how our family works.Families need to understand how to look at healthy living with a positive mindsetOut of all the things that I’ve done to prepare my family for healthy lives, nothing has been more important than mindset work.‌Physical health is important. No doubt about it. Nutrition and movement and crucial to a happy, healthy life.‌But that’s only 20% of it. The other 80% of healthy living comes from our minds. How we think about ourselves, our food, our bodies.‌Mindset work, learning how to view myself as a work in progress, giving myself grace to make mistakes, learning how to encourage myself rather than beat myself up, changed now just my weight loss journey but the entire trajectory of my life.‌And it’s been one of the most amazing things to pass down to my kids.‌Until recently, I didn’t know how to deal with my emotions. Anytime I felt guilt, disappointment, betrayal, frustration, or anything “bad” I would try to run away from. I wanted to avoid the bad feelings, to get them to go away.‌I would emotionally eat to get rid of the feelings.I’d go shopping to try and get a hit of happiness.I’d drink to forget about my problems for a few hours.I would turn the TV on to distrace me from the “bad” feelings.‌But my problems weren’t solved that way. Once the distraction passed, I’d still feel guilty for eating something I “shouldn’t have.” I’d still look in the mirror and point out what was wrong with my body.‌I could see this pattern continuing in my kids. If they missed a goal in a soccer game, they’d beat themselves up or completely shut down. If they had a bad day at school, they wanted to self soothe with food.‌I knew how these habits were going to play out in their lives and I knew I needed to be the one to forge a new path for them.‌I read books, took courses, went to therapy - I even became a certified life coach! And while it’s helped me tremendously, I did it for them.‌Now, I am giving my kids the tools they need to process through their emotions and come out feeling like they want to. They can sit in sadness or frustration or even pity for a little bit. But then they work their way out of it and learn and grow. And that’s by far the best thing I could have done for them.‌Mama, if you want to lead your kids in their physicall and mental health, then it will take some of your family’s resources. You have to be willing to invest in the education to get you to where you want to be.‌But, I promise that it will be worth the investment. I have never regretted one dollar I’ve spent to get to this point. Being able to lead my family like this has been everything I’ve dreamed of as a mama.‌If you’re ready to lead your family toward a healthier life, then let’s chat. Schedule a free Healthy Mama Blueprint Call to see how the Macros Made Easy program can get you to your goals.Schedule a free Healthy Mama Blueprint Call here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,Every week, I talk to mamas who desperately want to regain their health, but something is standing in their way. The biggest roadblock is that they can’t justify the cost. But Mama, you need to understand that your health isn’t a sunk cost, it’s a family investment.Too often, moms see spending money as selfish. We say that we would do anything for our kids - we would take a bullet and die for them! But are we willing to live as long as possible for them?I see so many mamas get stuck in an unhealthy, unhappy life because they think that they don’t deserve to spend money on themselves. Maybe you’ve felt that too. But there’s a solutionMom guilt keeps women stuckLet me tell you about one of my clients, Stacey. Stacey felt the pull to focus on her health for years but was nervous about spending money on herself.Stacey has three boys earthside and one angel baby. And because she’s an amazing mother, she always wanted to put her family first. Showing up for her kids and her husband was supposed to be making her happy, and in some ways, it made her extremely happy. But she also felt miserable in her body because she wasn’t taking care of herself.Grief had created a lot of unhealthy habits in her life.In 2018, she had lost her baby boy at 38 days old. She was able to shed most of her pregnancy weight, but the grief of losing her son led her to not care about her nutrition or health. She avoided exercising and ate whatever made her feel better. Understandably, she put on some weight. Then in 2020, she got pregnant again.After the birth of her youngest son, she started to realize that her health wasn’t allowing her to be the kind of mom for him, and her older boys, that she wanted to be.Her older boys had been in the same soccer leagues as my kids for a few years and she’d seen me around the field and noticed that even with three kids in sports (a life that she was also destined for) I was keeping up with my health and sticking to my goals.One day, we were chatting and she broke down and told me everything she was frustrated with.She desperately wanted to join my Macros Made Easy Program, but the thought of spending that much money on herself was paralyzing her. She told me that, “Mom guilt-had a strong grip on me.”Mamas have to understand their worthEven though she was scared, Stacey knew that it was time to do something about her health. She realized that showing up as a healthy mom was crucial to living the life she wanted. And that meant spending money on her health.She was also very blessed to have a husband who wanted this for her too! He encouraged her to invest in herself. So she finally did what she had wanted to do for so long and joined the Macros Made Easy Program.But that mom guilt hadn’t quite gone away. Immediately after hanging up the phone with me, she thought, “How dare you spend that much money on yourself and not your kids!”She could have used mom guilt as an excuse to back out, but instead, she used it as fuel to get the absolute most out of the program. She saw fantastic progress in her first few weeks. She started changing her habits. She showed up and did the work. And on days when grief hit and she wanted to give up and self-soothe with food, she tapped into the mindset work.A year after starting the Macros Made Easy Program, Stacey was down 65 pounds. While that in and of itself is amazing and worth the initial investment, it is nothing compared to how her choice changed her family.When mamas invest in themselves they create growth for their kidsStacey almost immediately started passing down her new-found healthy habits to her family. Unlike traditional diets, Stacey wasn’t starving herself at home and killing herself in the gym. She was eating a healthy amount of food, and building muscle!Her son watched her get stronger and fitter and asked her to help him get ready for soccer season. Now they go to the gym together and she can help him fuel for training and games so he can play his best.Her middle son is also starting to pick up his mama’s healthy habits and likes to work out with her.Stacey’s toddler gets a mama who can play and run with him! And they enjoy so much time together.What Stacey once viewed as a selfish way to spend her family’s money ended up improving everyone’s lives.And her impact isn’t going to stop with her immediate family. One day, she’ll get to see her grandkids and hopefully, great grandkids benefit from this knowledge too.That’s the amazing thing about investing in growth and knowledge. It doesn’t stop with one person, it gets passed down for generations. And you can be the one to start the chain!Now, Stacey’s guilt is completely gone. Not once has she told me that she regrets spending the money to learn about her health! After that initial investment, she didn’t struggle to keep investing in her health because she saw the difference it made.Now, she’s guilt-free and healthier than she’s ever been.Mama, if you’re in a position like Stacey was and you don’t think you can sit by and continue to feel the way you do, then it’s your turn to invest! Schedule a healthy mama blueprint call. You’re worth it! And you’ll see the dividends of that investment for years to come!http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,When Rebekah first started her health and weight loss journey, she knew that to lose weight, she needed to burn more calories than she ate, so she started tracking her calories. She entered all her meals into MyFitnessPal and used another app to track how many calories she burned working out to ensure she was in a deficit.‌According to the apps, anytime she worked out extra, she could eat extra. So whenever she was going to go out for dinner or wanted more dessert, she’d just fit in another workout. It seemed like a great trade-off! However, after months of tracking her food and her workouts, she wasn’t making a lot of progress.‌She was frustrated because she was working out so much, eating so little, and still didn’t look or feel the way she wanted to.‌When Rebekah started working with me, this workout more, eat more ideology, often called calorie or carb cycling, was one of the first changes we made.‌The theory behind calorie cycling is that by occasionally increasing or decreasing your calories or carbs it can speed up weight loss.‌But most of us are doing it wrong! Just like Rebekah, we think we can and should change our daily calorie intake. There’s a place for carb cycling, but this constant adjusting isn’t it. Plus, it doesn’t help with fat loss, so I don’t use it with my clients.‌Instead, I teach my clients to use these tools to burn fat and enjoy their food!Set your calories and macros by your average energy expenditureThe reason that I don’t have my clients changing their calorie intake every day based on how many calories they burn is that it usually doesn’t make enough of a difference to put in the extra work!‌We all burn calories in two ways: actively and passively. Active calorie burns come from workouts, where we’re moving our bodies to purposefully increase calorie burn. Passive calorie burning comes from day-to-day activities like walking, breathing, maintaining body temperature, and even digesting our food.‌Most people place a big emphasis on active calorie burning, but 60-75% of our daily calorie burn comes from the passive things we do!‌This is why I don’t see a big difference in calorie cycling! Unless you’re running a marathon or doing a huge workout, your passive calorie burn stays the same, so you don’t need to adjust your macros or calories to lose body fat.‌Another big reason I don’t recommend calorie cycling is because more often than not it creates an unhealthy relationship with working out.‌When Rebekah was fitting in extra workouts to “be able to” eat out, she was focused on using the gym to “undo” any bad eating. And when you view the gym like that for too long you start to resent it!‌Exercise should be used for your growth! You should work out to build muscle, feel stronger, and feel happier or more energized. (We all know that “exercise gives you endorphins, endorphins make you happy and happy people just don’t shoot their husbands,” thanks Elle Woods,)‌Instead, I like to set my clients up to create healthy relationships with food, the gym and themselves!‌When I start working with clients, the first thing I have them do is track a normal week’s worth of eating and exercising. I want to see what kind of calorie deficit or surplus they’re already in.‌Then, I’ll set their macros based on those numbers. This is a really important step that most programs and coaches don’t do because when people start a new program they want to make changes! They’re motivated to cut calories or start working out.‌But after working with hundreds of women, I’ve seen that slow and steady beats a single sprint every single time.‌By starting my Macros Made Easy Mamas where they’re at and making gradual changes they lose more fat and keep the habits they learn in the program. It’s the opposite of traditional programs where you make huge changes that only last a few weeks.Use refeeds to boost weight and fat lossAfter I get my Macros Made Easy mamas eating a consistent amount of food, then we can use carb cycling strategically to help overcome any plateaus that might come up during the process.‌During a weight loss journey, you will hit points when fat loss and weight loss slow down. A lot of people believe that if their weight doesn’t go down consistently, then they’ve hit a plateau.‌A real plateau happens when your weight does not go up or down for 4-6 weeks. You may see some slight variations during that time, but your average weight shouldn’t move if you’re in a real plateau.‌Don’t try carb cycling if your weight stays at the same point for a week or two! Only use this when you know that you’ve been stuck and you need to kickstart your metabolism again.‌When I want to help my clients overcome a real plateau I’ll give them a refeed day. In a refeed, we increase carbs to help give the metabolism a little push to rev up again.‌There are a few differences between a refeed and traditional carb cycling.‌First, a refeed, it’s a one-time increase in carbs. Whereas with carb cycling your carb or calorie intake could change every day. The body craves consistency, so when you’re carb cycling you’re confusing your metabolism by not telling it how much it’s going to get each day.‌Whereas, with a refeed, your metabolism is used to getting a certain amount of carbs, but then you increase it for a day and it realizes that it has too much energy and starts to burn off the excess again.‌Once your refeed is over, you go right back to your regular calories or carbs and the metabolism keeps burning from the refeed.‌Second, you don’t increase exercise during a refeed. The point of the refeed is to boost the metabolism and if you’re putting extra strain on your body it’s going to want to use the extra carbs you’re eating to fuel that workout.‌The overall lesson with carb cycling is that it’s more work than it’s worth! When Rebekah started eating a consistent amount of food, exercising 4-6 times a week and working on her mindset around food and nutrition she finally started seeing the results she was looking for!Not only has she lost almost 20 lbs, but she’s also been able to increase the amount of food she eats every day because she’s more focused on building muscle in the gym than working for her food!‌If you’re tired of trying to figure out all the ins and outs of nutrition on your own and you want to start seeing real results, then let’s chat!I help busy mamas create nutritional plans that fit their needs without having to restrict their food or spend all their free time at the gym. Schedule a Healthy Mama Blueprint call to get your individualized nutritional plan!Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,One of the biggest myths in the health and nutrition world is that everything is black and white. You’re either in or you’re out. You’re on track or you’re off track. But that’s not how being healthy actually works.‌If it did, every single person would be unhealthy! We all have something that we do that’s “unhealthy.”‌I used to post about what I ate on social media, and any time I drank a diet soda or used sugar-free syrups in my coffee, I would get ripped apart in the comments section.‌“Diet soda is worse for you than regular soda!”‌“Sugar-free things are loaded with horrible chemicals!”‌“I can’t believe you’re teaching people to eat like this!”‌No matter what I did or said I couldn’t be “right” for everyone, and that’s when I really learned the lesson healthy living isn’t one-size-fits-all.‌It would be awesome if we could all eat the same things and work out the same and be fit and healthy. But that’s not how humans work!‌We’re messy and complicated and unique. And it’s our uniqueness that makes life beautiful! So instead of trying to conform to fit into someone else’s definitions of healthy, you need to discover what that is for yourself.‌I want to show you how to get out of that black-and-white thinking and start finding the beauty in your weight loss or healthy living journey.Weight loss doesn’t require perfectionI am a recovering perfectionist. I used to think that in order to love my body I had to eat nothing but organic veggies, and free-range chicken breasts. I also thought I had to hit the gym for a minimum of an hour a day and I had to work out until I was either drenched in sweat or couldn’t move anymore.‌I believed perfection was the only way to achieve my goals. And I lived like that for a while. I competed in a bodybuilding competition. I meticulously watched every single thing I ate or drank. I spent hours training and perfecting each muscle. I did everything “just right.”‌I thought this perfection would make me happy. I finally looked the best I ever had and according to what I had been told, I should be happier than I had ever been. A perfect body equals loving your body, right?‌But I didn’t love myself. I kept pointing out everything that was still wrong with my body - just like I had before the competition.‌Perfection hadn’t brought me happiness. But it had brought me burnout. I was so tired of having to be perfect that I wanted to just give up completely and eat whatever I wanted and never work out again.‌But I knew that wasn’t going to make me happy either. What I needed was a balance between doing everything perfectly and completely throwing in the towel.‌So I did something crazy, I allowed myself to be imperfect.‌Now, that doesn’t mean I stopped caring and did whatever I wanted. It just meant that I didn’t need to be 100% perfect all the time.‌I aimed for close to perfect. Instead of striving for 100%, I strived for 80%. I wanted to be within my nutritional boundaries 80% of the time and the other 20% of the time it was ok if I was off.‌Mama, this was not easy! The need to be perfect is strong, but I needed to see for myself if imperfection could still get me the results I wanted, and it did.‌When I stopped trying to get it just right, it got easier. I released so much stress and pressure that it made it infinitely easier to start seeing results.‌What I learned was that perfection isn’t required for weight loss but consistency was.Reframe your efforts to build yourself upWhen you’re in an all-or-nothing, black-and-white all-in, all-out mindset, you don’t always realize that you are actually making progress toward your goals. But when you’re making consistent effort, you do make progress.‌We usually make failure mean we didn’t hit our goal completely. But, what does failure actually look like?‌If you set a goal to “eat healthily” what would failure look like? Would eating out once a week be a failure? Would having a cupcake, brownie or cookie mean you failed?If you’re stuck in a perfectionist mindset, one “unhealthy” or “off” choice would mean you failed, right?‌But what if you were looking at it through an 80/20 mindset? Then one meal that didn’t align with your goals wouldn’t be such a big deal, right? One off-meal would actually mean you went above your goal! You hit 90/10, instead of 80/20.‌True failure is a big, fat zero. It’s not doing anything that moves you toward your goals. Anything above that is progress! So if you even hit your goal once a week, you’ve made progress on your goals.‌Mama, please give up this all-or-nothing perfection mindset that is keeping you stuck! Every time you make healthier choices than you would have before, it’s a win! When you start looking at your life through that frame you’ll be surprised how much easier it is to stick to a healthy diet!‌If you don’t think that you can get over your perfection mindset on your own, then let’s work together! I’ve been through that challenge and know how to help you get through it too! Schedule a free discovery call if you’re done beating yourself up and ready to enjoy a healthy, guilt-free life.‌Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources

Mama,The scale is a powerful object. It’s supposed to be a tool that helps you reach your goals but sometimes it’s the thing standing in your way. When stepping on the scale in the morning becomes the determining factor behind having a good day or a bad day, it means you’re too focused on losing weight.‌Too focused on losing weight? It sounds contradictory coming from a nutrition and weight loss coach, right? But I see this happen all the time!‌Women get so focused on the scale that it starts hurting them. If stepping on the scale becomes something that starts the dialog of “I’m such a failure,” or “Why can’t I just lose the weight already?” or “I hate myself,” then you’re way too focused on weight loss.‌So let me ask you a question, mama. Why did you want to lose weight in the first place? Was it just to see a number on the scale? Is that what is driving you to work so hard?I bet it’s not the real reason. You’re probably looking to lose weight to feel more comfortable in your skin, or to show your kids the importance of a healthy body. You might be losing weight to feel sexier or stronger.‌You may think that those feelings will come when you hit that special number on the scale, but that’s not true. Those feelings should be part of your process, not just your outcome.‌The biggest mistake I see busy mamas like you make is focusing just on the outcome, the number on the scale or the size of her pants, instead of focusing on loving the process. I want to show you two ways to start seeing the results you want without putting so much pressure on the scale.Change your focusI want you to think of a time when your kids bugged you day in and day out for something they wanted. My kids are in to shoes right now. They have to have all the latest shoes. They’re constantly telling me about what shoes they want and why they have to have them.‌And it drives me nuts.‌I get it, the shoes are cool, but I don’t want to hear about them for hours on end. Sometimes I get so annoyed that I never want to buy my kids shoes again! But, because I’m a loving mom, I don’t scream out “If you ask me about those shoes one more time I’m never buying them for you!” It would feel good to say, but I don’t do it because that’s not how it works.‌Instead, I try to teach my kids how they can take control of the situation and buy their own shoes. They take on extra jobs around the house to earn money. They mow the neighbor’s lawn - or they would if we had more neighbors with grass lawns in Arizona, but you get the point.‌They don’t get what they want by begging for it or whining about it to me. They get it by doing the work. And it’s the same for you and weight loss.‌You’re not going to lose weight just by stepping on the scale and getting frustrated each day. You’re going to get it by doing the work, developing the habits, and enjoying the process.‌So what is it that you really want? Do you want a number on the scale or do you want a healthy life and a body that serves you?‌If it’s the latter, then let’s define what a healthy life and body means for you.‌For me, healthy means fueling my body with adequate nutrients, moving my body, resting my body and being able to enjoy my body.‌When I focus on making healthy choices (protein first, plenty of fruits and veggies) and having something fun each day I feel good! I’m not sluggish or starving! I have the energy I need to run my business, crush it in the gym, run my kids all over town and do anything else my life requires of me.‌And when I consistently eat in a way that makes me feel healthy, I reach my goals! I tracked my macros for a long time, it’s what taught me how to know how much food I needed to fuel my lifestyle. Then, I took a year off from tracking and I didn’t gain any significant weight.‌Yes, my weight fluctuated day to day, but I didn’t gain 15 lbs in a month because I went back to old habits. I stuck to the healthy habits I developed while I was tracking and I maintained my weight!‌The results came because I learned to love the process more than the outcome.The next shift to make is Stop saying “but” and just acknowledge your winsEvery week in my Macros Made Easy program, my clients check in with me on how they’re doing. We start our check-ins with a win for the week. And one thing that I hear a lot is I had this great win (I ate within my boundaries, or I slept really well) BUT, I didn’t see the result I wanted from it.‌Mama, stop with the but!! Let your wins be wins. When you add the qualifier “but” onto something you’re basically discrediting all the good that has come or all the work you put in.‌Think about it this way, what if someone said “I love you, but;” would you hear the I love you, or would you just hear whatever came after the but? The thing that was “wrong” with you.‌You’d probably just hear what’s wrong. So when you add a “but” on to anything you’ve done well in your health you’re forgetting about how far you’ve come!‌One of the most important parts of weight loss is mindset. If you changed all of your habits, how you eat, drink plenty of water, get enough sleep, move your body, but you never change how you think about yourself, then you’re never going to get the feelings you associate with weight loss - feeling strong, sexy, confident, etc.‌You have to focus on the thoughts that are going on inside your head. And the amazing part is that when you start focusing on your thoughts and how you talk to yourself. You can start feeling good before you ever reach the number on the scale that you want!‌Mama, if all you focus on for the rest of your life is losing weight, then you’re going to be miserable. But if you focus on living a healthy life and making decisions that will help you feel good, then you’ll not only reach your goals but you’ll have fun doing it.‌I help busy mamas ditch the guilt, shame and regret of dieting and step into living their healthiest life. If that sounds like the kind of thing you want, then let’s chat. Schedule a free discovery call today to see how you can enjoy the process and create a healthy life for yourself and your family.Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmoreHave a question? Email me here: Krista@KmoreMacro.comFollow me on IG: @kmoremacroJoin my Busy Mom Simple Nutrition FREE Fb group:https://www.facebook.com/groups/BusyMomSimpleNutritionLove Free Resources Go Here: https://theunraveledmama.com/resources