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Summary

We’re all guilty of it. We tell ourselves half-truths, give ourselves little excuses, allow ourselves get-out-of-jail-free cards for why we can’t achieve our goals.

But if we can get brutally honest, we’ll realize more often than not that little voice isn’t a voice of reason. It’s a voice of fear. And it wants to keep you nice and safe in your beautifully designed comfort zone where nothing has to change, and yet the imagined future is full of possibilities and hope.

And these are some of that Inner Fear’s favorite hits:

“I ...

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Summary

Do you ever feel like your body is legitimately fighting against your weight loss efforts? Like every pound is a struggle to lose, and even if you do hit your goal weight, just a slight deviation in your diet or a week off of working out sends the scale soaring back up?

You're not crazy, what you're experiencing is weight set point. 

What is weight set point?

Your body has an intrinsic weight that it likes to hover around (plus or minus a few pounds) that is determined at birth. But over the course of years of bad habit...

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Can you imagine a world where weight loss happens without counting calories? Where food no longer consumes your thoughts? Where treats happen without guilt? Where you feel in control of your cravings? Where you don't have to pick between your goal weight and your favorite foods? Where becoming your healthiest, fittest self is actually enjoyable?

Believe it or not, all of that can be your reality. The key to claiming it as such? Intuitive eating. 

What is intuitive eating? According to Healthline, intuitive eating is, "a ...

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Summary

What is reverse dieting?

Reverse dieting is exactly what it sounds like. Instead of decreasing your calories like you would on a diet, you slowly and strategically increase calories over time with the goal of increasing your metabolism and fat-burning potential.

During a reverse diet you will often shift away from cardio and emphasize weight training as a way to tell your body to partition the excess calories towards building lean muscle instead of storing it as fat.

The end goal? To break through a weight loss platea...

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Summary

We all have a version of ourselves we're trying to become: thinner, richer, healthier, happier, more motivated, more loving, more brave.  

We know where we want to be, we know we aren't happy with where we are, but sometimes we can't figure out how to get from here to there. 

It's one thing to make a change for a day, or a week, or a month. But how do you go from working out a few times here and there, to becoming someone who works out whether the motivation is there or not?

It's one thing to eat a healthy meal, but how...

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Summary

Just a few days ago I ordered a Hopdoddy burger and truffle fries for lunch. A few years ago, here's how the rest of the day would've gone down:

Well, I already screwed up my diet for the day, might as well eat some ice cream too, I'll start back strong tomorrow...

But now that I had ice cream I want something salty (eats handfuls of chips out of the bag standing in the pantry looking at what other cheats I can have. Grabs the box of cookies and starts mowing through those too). 

Hours later laying in bed: I'm such a p...

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Summary

If you were to ask me, "Kat, what's the single most important thing to prioritize if I want to look and feel my best?", without hesitation my answer would be your gut health.

As more and more research is finding, our gastrointestinal health plays a role in just about everything: mood regulation, hunger regulation, sleep, stress levels, emotional wellbeing, immune health, thyroid health, energy, inflammatory responses, cravings, the list is practically endless.

It makes sense, right? Our digestive tract is where it all go...

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Summary

I can't begin to tell you how many clients come to me post-keto, sick and tired of following such a restrictive diet, looking for a more balanced, sustainable way to lose weight, but unable to shake the fear of carbs that keto instilled in them. 

What I find food fear truly stems from is either a lack of information, or misinformation spread about a particular food (and keto has mastered the art of misinformation). 

So let's clear some things up around how carbs actually affect the body, get rid of the anxiety around ...

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Summary

It's no secret that I love talking about health and weight loss. And while nutrition tips, fitness strategies, and mindset mastery are all major components of that, we can't overlook the important role our relationships play in our wellbeing. 

And with Valentine's day around the corner, I could think of no 2 better people to talk on this subject than my own mom and dad. 

Not only have they been married for 33 years, they have been happily married for 33 years. To this day I brag about how much they still flirt, and da...

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Summary

Sometimes I feel like it comes across as if I don’t ever struggle with cravings, or emotional eating, or portion control. But trust me, even this nutrition coach still faces the same challenges you do from time to time.

Case in point, just a few days ago, as a rather uneventful weekend came to a close, I found myself bored as f**********ck. Again and again, I kept hopping off the couch to go peer into my pantry, looking for something to munch on. 

Ya’ll let me tell you, had I been relying on my willpower in that momen...