Carbs Are Not the Enemy!

Last week I had someone involved in my medical treatment care plan tell me to “watch how many carbs you eat.” It was well-meaning advice related to some temporary side effects of beginning new medication. Thankfully I know better and I trust the coach managing my macro and training plan, otherwise I may have been…

Do You Struggle to Stay “On Plan?”Don’t Eliminate… Integrate!

An TKN, people often come to us with a long-standing history of yo-yo dieting. It’s not that they can’t lose weight, it’s that they can’t sustain the weight loss. Why is it that so many people struggle with this issue? Obviously, there’s all kinds of factors which are unique to the individual, but there’s also…

Macro Friendly Mondays — 100 Calorie Chips & Salsa!

Got a super easy, three ingredient recipe for you today using Cut Da Carb flatbread! 🥣 Ingredients:👉🏼1 Cut da Carb flatbread👉🏼4 tbsp (2 oz) Salsa👉🏼Garlic salt, to taste 👩🏻‍🍳 Instructions:1️⃣ Preheat oven to 400°F.2️⃣ Line a large baking sheet with parchment or foil.3️⃣ Cut your wrap into desired chip shapes. You can do either square…

Macro Friendly Mondays — Strawberry Cheesecake Protein Shake!

Want a strawberry milkshake without the sugar crash? I got you! With this recipe, you’ll get 16oz of creamy deliciousness, plus a good amount of protein for under 200 calories! This makes a super easy on the go breakfast or snack. And if you freeze it like soft serve, even a delicious dessert! Ingredients:🍓10oz ice🍓3oz…

Macro Friendly Mondays — Easy Crispy Seasoned Hash Browns!

Carbs currently at 300, so I’ve been looking for easy ways to hit my target. I found this gem (Reser’s Seasoned hash browns) the other day at the grocery store. Zero fat, a few grams of protein, but mostly carbs, which makes it an easy button way to boost my intake. They have a plain…

Self-Awareness Makes A Massive Impact!

📊 Tracking your macros…🏋🏻‍♀️ Pushing for progressive overload…💳 Sticking to a budget…🍽 Assessing how your body responds to certain foods…⚒ Sharpening a new skill… Don’t just “trust the process,” be ENGAGED in the process! Awareness → Revealed Gaps → Fill With Developed Skills → Net Better Outcomes By being consistent with choices and behaviors, you…

Control What You Can Control

You can’t control everything that happens in your life, but you can control how you respond to it. Your response dictates the outcome. If you want to improve the quality of an outcome in any situation positive or negative, the way you respond is critical! The struggle is that we are not robots. Any given…

How To Get Unstuck!

Feeling stuck? Ugh. We get it – and we want to help! We understand how frustrating it is to want to change something in your life. To strive and strive, only to end up with the same result over and over. Whether it’s your weight, your relationships, your career, or your finances, being stuck is…

#KaciDoesKickStart — That’s A Wrap + What’s Next!

For those who have been following #KaciDoesKickstart (my journey through the Trevor Kashey Nutrition KickStart Course), I wanted to give an update and exciting news! I have officially completed the 12 week program and even earned 100% on my grade in the course! Wasn’t easy. Was totally worth the effort! That said, I’m planning to…

Kaci’s Friday Finds — Crunch Master Bistro Crisps!

These bad boys are seriously good! I’ve been using them as a transport for various homemade dips! So far I have tried the Vegan Nacho and the Margarita Pizza. The Nacho is my favorite. Nutrition stats for a 30g serving: 120 Cal, 3F, 23C, 1P for approximately 63 crisps!! I found these at Publix on…

Macro Friendly Mondays — Power Foods Strawberries & Dreams Bowl!

This is a super fast and extraordinary simple meal inspired by a KickStarter. I’ve actually planned it for my breakfasts this week, but it’s honestly delicious any time of day! One for the #MacroMicroBowl archives! I had this for breakfast today and I’m already dreaming about having it again tomorrow—hence the name 🤣 Ingredients:🍓 56g…