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Summary 

Tell me if you've experienced this situation before...

You're scrolling social media, and one of your favorite health coaches comes on with a really inspiring post and you think to yourself, That's it... I'm doing it. 

You have a conversation with her, you hand her your credit card, and then you go to start the program and suddenly all that motivation you had when you saw that post disappears. 

You don't really want to follow her suggestions, you find yourself dodging her calls, you rebel against...

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Summary 

We've all been there... you're so good all week, avoiding the vending machine, ordering salads for lunch, cooking healthy dinners, saying no to dessert, and then it finally arrives:

Cheat day. 

And you think to yourself...

I deserve this.

It's just one meal. 

I'll get back on plan tomorrow. 

This is the last time I'll have this for at least a week, better make it count. 

And so you get the burger and fries. And the milkshake. And the soda. And the day is already ruined so that night you also...

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Summary 

We've all been there... you're so good all week, avoiding the vending machine, ordering salads for lunch, cooking healthy dinners, saying no to dessert, and then it finally arrives:

Cheat day. 

And you think to yourself...

I deserve this.

It's just one meal. 

I'll get back on plan tomorrow. 

This is the last time I'll have this for at least a week, better make it count. 

And so you get the burger and fries. And the milkshake. And the soda. And the day is already ruined so that night you also...

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Summary 

If you know me, you know I am not a fan of deprivation for deprivation's sake when it comes to dieting.

I don't think we should be cutting out foods willy nilly, and I certainly don't think we should cut out entire macronutrients.

However the old adage is true: one person's superfood is another person's poison. And sometimes there are certain foods that cause a reaction in our body that prevents us from looking or feeling our best.

And the only way to truly know what those foods are is through an...

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Summary 

It's getting close to the end of the year and around this time I always get a bit reflective. I think about what I've learned, what I've overcome, what's changed in my life, and what I want to change in my life. 

And in thinking about this past year, the thing I'm most proud of and the thing that's had the biggest impact on my overall wellbeing is how much I've prioritized my relationships. 

I've said yes to every opportunity to hang out with friends, I booked 7 trips to see friends and family (my...

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Summary 

I need to tell you something that's probably going to make you mad... I never gain weight over the holidays.

Is it because I don't let myself have any holiday treats? No.

Is it because I make myself workout an hour a day? No.

Is it because I skip all the holiday parties and boozy drinks? Nope. 

I thoroughly partake in all of the fun of the season! But I do have a few habits that keep me from getting so far off course that have to start back at ground zero come January...

1. Don't try to swap your...

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Summary 

Do you ever just wish you could have a little coach in your pocket, answering any nutrition or fitness questions that come up to help keep you on track??

Well... welcome to Kat's Coaching Corner!

Last week, Tanya (the influencer I work with) and I did a Q&A on her page and ya'll loved it! And so the Coaching Corner was born.

Each week I'll be posting a questions sticker on my Instagram stories to help clarify and support you on whatever journey you may be on.

Then I'll be bringing the best...

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Summary 

So you want to lose weight but you're sick of having to pull out an app or calculator every time you want to take a bite of something tasty. 

I hear you. That's why I wanted to load up your tool kit with incredibly effective, science-back strategies to help you reach your weight loss goals without tracking a damn thing.

Last week we got into the first 5 habits to implement, so don't forget to start there. 

Already listened? Then you're ready to move on to our second batch of tips and tricks!

6. Always...

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Summary 

So you want to lose weight, but you're sick of counting calories, tracking macros, logging points, and in general having to pull out an app every time you want to take a bite of something tasty.

The good news is, if you look at the healthiest, longest living countries in the world, food tracking is virtually unheard of. 

Proof that it can be done!

Here's what swap that calculator for...

1. Eat slower.

"...researchers looked at data from 60,000 people with diabetes over a six-year period. The...

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Summary 

Confidence is not a personality trait. It is a skill. And everyone has the ability to hone it. 

And it's important that we do. Because our self-esteem impacts every area of our life. It impacts...

• Our romantic relationships - are you avoiding physical intimacy because you're self conscious about your body?
• Our platonic relationships - are you not setting healthy boundaries because you struggle with people pleasing?
• Our work - are you not asking for that promotion or starting that business...