Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

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.

Some 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.

It’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.

Food 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.

Protein 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!

Some 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.

Carbs 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love 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.

When 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.

It 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

I cannot even begin to tell you how many women I have seen on Instagram, just this week, posting a picture of a salad and saying “I’m going to start eating healthy, we’ll see how long it lasts” and I remember saying the same thing. I would crush it for a week or two but then something would inevitably throw me off my healthy eating plans.

I would feel stressed out and run to the pantry to grab the Oreos. I would go to a birthday party and have a few cupcakes. After a great week of healthy eating, I would tell myself, “I deserve to indulge this weekend.” and I’d eat all the things I’d been craving all week.

Whatever the situation was, the next day I would hop on the scale and be so disappointed with the number that I saw and I’d tell myself that I had failed again. I would give up on healthy eating and just go back to my old habits of eating whatever sounded good or whatever my emotions dictated.

I was so frustrated with that cycle but I didn’t know why it was happening or how to break it.

It took me a few years, but I finally realized that I was actually sabotaging myself when I used food as a comfort or reward. Once I made that connection, I was finally able to break the cycle!

You can break that cycle too, once you realize why you’re sabotaging yourself, how you’re sabotaging yourself and what to do instead. Having this level of awareness may just be the thing that helps you break through the diet walls and helps you live the healthy life of your dreams.

In this podcast we will talk about how to do just that!

If you need help working through self-sabotage, then my Macros Made Easy program is the perfect fit! In Macros Made Easy, you’ll learn what you need to eat to be healthy, and how to change your thinking so that you can stick to your goals.

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama!

In our culture, we use food as a reward for just about everything! If the kids get good grades we take them out to dinner. When we celebrate a birthday we eat cake and ice cream. When we make it through a week of healthy eating we reward ourselves by eating whatever we want on the weekends. It is so ingrained in us to use food as a reward that we can’t think of any other way to celebrate! However, changing this one habit can make a huge difference in your health and weight loss goals.

I see a lot of women who fall into the weight loss, weight gain cycle because they use food (or alcohol) as a reward of their “good” or healthy behavior. The way to get out of this cycle is to break free from the notion that food is a reward. There are so many ways we can reward ourselves that don’t have a single thing to do with food.

You can stop this habit not only for yourself but for your family too! I’m going to show you just how to do that!

Today we will learn how to...
Unlearn the habit of using food as a reward
Find out what looks like a non-food reward for you?
Implement this in your family

If you wish to read the full blog you can do this here! https://www.kmoremacro.com/blog/2021/4/20/break-the-weight-loss-weight-gain-cycle-today-by-creating-a-non-food-reward-system-for-you-and-your-family

If you need help changing your food reward system for yourself or your family, then let’s chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

I know you’ve tried and tried and tried to lose weight. You’ve done every diet available. You’ve stopped eating the food you love. You’ve even shelled out cash for the quick fixes because you were so desperate to feel good about yourself again! But did it occur to you that the reason you can’t lose the weight is that you’re too busy helping everyone around you?

Seriously! Your selfless attitude could be the thing that’s holding you back from reaching your weight loss goals! If you always put your kids, your husband, the neighbor’s needs ahead of your own, then you’ll never have time to do what you need.

Notice I said need, not want. Your health, physical and mental, are the most important things not only for you but for your family! When you take time to care for yourself, then you set the whole family up for success!

As a busy mom myself, I understand that this is easier said than done, so I want to give you three ways to be more selfish so that you can not only achieve your weight loss goals but also be a better mom/wife/sister/daughter/friend/worker or whatever title you hold!

Let me give you three ways to start putting your name down first!

If you feel like you need someone to cheer you on and help you create a system that will help you live the healthy life of your dreams, then let’s chat! I can be that person.Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama!

Meal plans are a popular idea for weight loss and I can totally understand why! When you’re changing your eating habits you want ideas of new healthy foods and you want them to taste good, so a meal plan should fill both of those needs, right? It makes sense logically, but meal plans don’t actually work for long-term health and weight loss. Which is why I never use them with my clients.

Meal plans sound amazing, but when it comes down to it, people don’t stick to a meal plan! They might follow it for a few weeks, but then it’s too hard to make a new extravagant meal every night, or you can’t stand the food in the meal plan! So what do you do? You go right back to your old habits and you give up.

Let me show you how to step into your power and your nutrition... Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama!

We’re ending the first quarter of 2021, and I want you to take a few minutes to look back over the last three months and evaluate if you’re closer to your goals than you were when you started. Losing weight and being healthier isn’t a sprint, it’s a marathon and sometimes, when you’re in the middle of that marathon it can feel like you’ll never make it to the end. Sometimes, the best thing to do when you’re feeling exhausted is to take stock of what is actually going on.

There is a method that I like to use in my own life, and with my kids and their goals, called the compliment sandwich. The compliment sandwich will help you evaluate what areas you’re succeeding in and what areas might need more work.

When we take some time to reflect on what’s working and what isn’t we can actually make changes and redirect ourselves towards success. Before we start Q2, take some time to ask yourself these questions!

If you need help in any of these areas, then let’s work together! My Macros Made Easy program focuses on building the physical habits along with the mental strength to finally achieve the healthy life of your dreams!

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mamas!

I have the most amazing doctor Dr. Kris has saved my sanity and my world more than once! She not only listens but she is an action taker and her action has always set my path in a direction of health and healing!

Sometimes we don't have a Dr. Wallace In our lives and we have to go to the everyday doctor or a new doctor or one we aren't sure can really help us "feel better."

I wanted Dr. Wallace to help us understand how to advocate and ask for what we need!

I had a current client go and get bloodwork done and she thought the doc was checking for the things that would lead to answers and help her to feel better.

The doc came back and said you are good and she knew she didn't feel good. I sent her bloodwork to Dr. Wallace and Dr. Wallce was like, "UMMM he didn't do the testing she asked him to do!"

My client had no idea. What she did know was that she was not feeling well!

This video is GOLD Dr. Wallace teaches us how to ask for what we need and how to advocate for ourselves so we can FEEL OUR BEST.

That's all any of us ever want right?!

You can feel good and you don't stop till you do!

BOOM

MUCH love my friends!

If you are ready to start feeling better we can do that with our food! Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Hey Mama!

I talk a lot about macronutrients and making sure that you’re eating the right levels for your body, but micronutrients also play a significant role in weight loss and overall health. There are so many micronutrients that deserve attention, but I want to talk about just three that I have found extremely helpful for my clients: Vitamin D, Magnesium and Omega 3s.

Each of these micronutrients can be found in food, but in most cases, our food isn’t holding as many micronutrients in it which is why we need to supplement it. I am an advocate of getting as many nutrients as we can from food but I also think that if we can’t get it from food, it’s absolutely OK to use supplements.

That being said, you should always talk with a doctor before starting any supplements. I like to have blood panels done to make sure that I know what’s going on in my body. There are a lot of physical indicators that can point us toward supplements, but a blood panel is the best way to actually know what you need!

If you’re ready to take a closer look at your nutrition and make sure your food is working for you, then let’s chat! I can help you discover a world of food freedom where you eat what you love, get the nutrients your body is craving and still lose weight!

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Hey Mama!

What’s the longest you’ve stuck with a diet or exercise program?

A few weeks?

A month or two?

A lot of us don’t stick with a diet for every long - let alone a lifetime! - because we don’t see the results we’re craving. Or more accurately, we don’t feel like we’re seeing results. We can’t immediately see a lot of the benefits that come from eating healthy, but that doesn’t mean they don’t exist. The only way to see those small changes, it to look for them and then celebrate them because what we celebrate we replicate.

Humans are remarkably gifted at pointing out their flaws. We are naturally drawn to looking for the bad in ourselves, our situations, and our journeys. Weight loss journeys are long and challenging, so if all we tell ourselves is how terrible things are going, we’re destined to give up and go back to our old habits.

However, when we take the time to notice the good that is happening along our journey, how we’re feeling more energetic, our jeans aren’t so tight, our sex drive has increased, we’re much more likely to stick with it and see the actual weight loss results we’re looking for. I use this tool with my Macros Made Easy clients every single week. Let me show you how you can use it too.

If you want more help working through the mindset blocks that come with weight loss, then join the Macros Made Easy program. We work on healthy eating along with mindset so that you don’t just lose the weight, but you shed the negative feelings that have kept you stuck for years.

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Hey Mama!

Whenever a holiday approaches, I know that my inbox is going to be flooded with people asking me if they can drink alcohol and still lose weight. I love being able to tell people that with flexible dieting, it’s absolutely possible to enjoy a drink on a holiday and still lose weight!

I have been macro tracking for over seven years now, and I can tell you the only reason I’ve been able to make this my lifestyle is because I don’t have to completely cut out food! While I’ve chosen not to drink, I never tell my clients that they can’t! The secret to losing weight while still enjoying a drink is that you have to plan for it! This applies to holidays too!

If you want to drink this St. Patrick’s Day, then follow these steps to make sure you make smart choices that will keep you on the path towards weight loss.

If you struggle to stick to your goals during holidays, then it might be time to get a weight loss coach. I can help you stick to your goals even when you have a holiday or special occasion! Schedule a free discovery call today and we will get you on the healthy living path!

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama!

This word has a lot of meanings and can trigger a lot of different emotions.

Today I want to walk you through a new perspective, a new thought a new challenge when it comes to words that can send is into a dark cave and make us feel all the feels.

I want to challenge your mind and stretch you and what better way than with a word thought session!

Here we go!

Maybe you have been breaking your promises to yourself lately or always. How would your world be different if we started being obedient to our dreams and desires? If you are curious then Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love 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!

Mama, 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!

I 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.

Mama, 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Moms are known for putting their wants and needs last in order to show up for their families. This is how it’s been done for generations. Thankfully, this is changing. Mamas are finally putting their needs first. I strongly believe that when mamas fill their cups first, they have what they need to better care for their families. This includes all sorts of self-care, but I think it’s especially true for our health.

One reason, I believe we need to focus on our health as a part of our self-care because how we treat our bodies and our health is how our kids will learn to treat their bodies and their health. If we stand in front of the mirror poking, pinching and pointing out all our problem areas, our children will learn to do the same thing.

You would never want that for your child, and you shouldn’t want it for yourself either. Let’s end this tradition and begin a tradition of self-love that lasts for generations!

If you’re ready to practice the kind of self-care that transforms you into the healthy mama you want to be, then I can help you do that. You deserve to love and care for yourself just like you care for everyone else in your life. Let’s do it. Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mamas!

Happy belated Valentine's day. I know Valentine's day was a week ago but I felt this still needed to go up because it applies to our relationships no matter what the season!

ENJOY!

We’re in for our first and hopefully, our last, quarantine Valentine’s Day, which means most of us will be dining at home instead of enjoying a night out. The good news about having your Valentine’s Day dinner at home is that it will make it so much easier to have a meal that fits into your health goals!

I am a big believer in creating a lifestyle, not a diet so I want to help you design a Valentine’s Day dinner that you can actually enjoy! I don’t want you to have to skip a holiday or special occasion just because you’re on a mission to lose weight. A true healthy lifestyle should incorporate celebrating special occasions!

Here are three things to keep in mind...

Create a libido-boosting menu
Make healthy swaps for your favorite foods
Set the mood (for us ladies the most important part!)

I can't wait for this Valentine's Day!

If you are ready to dive into a whole mama method and live the life you were meant to live in health, wellness and relationships then we need to chat!

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mamas,

I’ve been helping busy mamas lose weight and keep it off for seven years and I can tell you there are a lot of things that play into real, long-term weight loss, but there are three small changes that can help you get on the path to weight loss today!

Here are a few reasons why you should implement these three changes in your life right now.

They won’t cost you any extra money.
You’ll see results quickly.
You don’t have to sacrifice anything to do them.
They won’t interfere with your daily life.
Your whole family can do it together!

Let’s dive into the three changes so that you can start seeing weight loss (and overall health results) asap!

After you listen to the mini master class let's connect in my free Fb group. Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mamas,

Health is not linear.

One of the biggest misconceptions we have is that our health and weight loss is linear. We think that we should be able to drop weight consistently and then once we hit our goals we should be able to stay at that weight forever.

In reality, our weight is always going to fluctuate. When we’re on a weight loss journey, we’ll see a few weeks of weight loss, then we might go up a pound or two. We aren’t meant to stay at the same bodyweight forever.

In my Macros Made Easy Program, I teach my clients that there are four phases that we typically go through on a health journey.

If you’re starting to get frustrated with your health and weight loss goals, then I want you to make this one mindset shift. Your health is not a destination; it’s a journey. Realizing that your health goals are not a destination takes so much pressure off of you, so that you can continue to make healthy decisions!

Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

There are a million excuses as to why we haven’t taken control of our health but the one I hear from mamas most often is that they’re too busy to worry about their health. And mama, I GET IT. When you’re the family therapist, personal chef, chauffeur, executive assistant, housekeeper, nurse, and all the other things your family needs you to be, it’s hard to find time to think about your own health.

But if 2020 taught us anything, it’s that our health is one of the most important things. When we’re healthy we can be there for our families when they need us most. If that’s your goal in life, then I want to help you turn healthy habits not just into something that you try to do every day, but into who you are.

I know you’ve probably tried to “get healthy” a million times in the past, but I believe these four techniques will help you shift from trying to doing.

Remember these 4 words...

💪🏽 AWARE
💪🏽 Lifestyle
💪🏽 Success
💪🏽 Celebrate

After you listen to this podcast episode make sure you go and join my Busy Mom Simple Nutrition FREE Fb page:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Love Free Resources Go Here: https://theunraveledmama.com/resources

Unhealthy habits - we all have them, even those women on Instagram who look like they have it all together! Whether it’s eating an entire bag of chips in one sitting or drinking all the Diet Coke, we all have habits we’d like to break so we can live our healthiest lives.

At the beginning of every year, I read James Clear’s book, Atomic Habits. I read Atomic Habits every January because it reminds me how to create healthy habits. However, before we can create healthy habits, we need to identify and break down our unhealthy habits!

The four steps below aren’t a secret, I’m sure you’ve heard them all before but maybe you didn’t apply them to your health. I’ve found that these four steps, which I learned from Atomic Habits, are simple to implement! As you consistently follow these steps, you’ll find that your unhealthy habits disappear!

Today I am going to break it down into simple actionable steps you don’t wanna miss.

I remember them by thinking of 4 words…

Sight
Script
Distance
Partner

Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama, are you tired of feeling resentful that your needs are not being met? Are you tired of feeling like you give everything you have to your family and then they leave you there empty and exhausted? I hate to say this, but it’s not their fault that you feel this way. It’s yours.

I sat down and talked with my client, Suzanne about this very topic! She’s a busy mama and veterinarian and business owner. For her entire adult life, she’s prioritized everyone else’s needs above her own. Until now!

She texted me a little while ago telling me for the first time ever she put herself at the top of her to-do list instead of her son and her business. And guess what? She felt not only good about herself, but she was able to better show up for everyone and everything else in her life because she took care of herself first.

We’ve been taught to be a good wife or mom that we need to be a martyr, but what ends up happening is that we’re filled with resentment. We want to be taken care of, but the reality is that no one is going to prioritize us, if we can’t even make ourselves a priority.

If you’re ready to change your frustration and resentment into patience and love, then let’s talk! Schedule a free discovery call with me and let’s start your journey of self-love.

Let's talk about your goal and how we can work together to reach them!

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

Today's episode is all about CLARITY!

We talked all about goal setting and how to set crystal clear goals to maximize results. There are so many great tips and the framework we are about to discuss will change your goal setting for EVA!!

3 things we talk about:

🔸 Identifying 5 areas of health (begin here)
🔸 Create the Vision (if you can dream it you can achieve it)
🔸 How: Action Mindset (what we measure we can manage)

Simply saying I wanna lose weight, be a good mom, go to bed early, stop drinking will never be enough. It will never get us to the goal! That is why we feel like we SUCK at goal setting and often times life!

NO MORE OF THIS FEELING MAMA!

Let's talk about your goal and how we can work together to reach them!

Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Love Free Resources Go Here: https://theunraveledmama.com/resources

5WHY Worksheet: https://www.kmoremacro.com/blog/2019/1/5/1-game-changing-strategy-to-get-to-the-bottom-of-goals-that-fail?rq=5%20why

The new year has offered us a clean slate to address our goals and to reach for the things we want in life. But even with a clean slate, we don’t always accomplish our goals, and nine times out of ten, it’s because we don’t truly believe that we can.

This week I had an experience with my daughter that reminded me that in order to succeed, we need to change the story we’re telling ourselves.

My daughter was learning to ride her bike and anytime she got scared we would try to hop off and abandon her bike. Every time she did this, she would get hurt. We kept trying and I was encouraging her but she kept saying, “I can’t do this!” Finally, we stopped and had a learning moment, one that is so easy for you to have with yourself and with your babies! Check out the podcast to get the full story.  

Mama, a change in mindset is the biggest tool we have in our arsenals, but we forget to use it! In my Macros Made Easy Program, we tackle mindset before anything else, because we can’t succeed if our brains are telling us we never will. If you want to hit your health goals this year, then that’s where you need to start.  

If you need help understanding where to start with your nutrition, then let’s hop on a free discovery call. We can chat and see if Macros Made Easy is the right fit for you. If it’s not, I’ll point you in another direction. But if it is, I’ll help you tackle the mindset roadblocks as well as the food.

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com  

Follow me on IG: @KmoreMacro

Love Free Resources Go Here: https://theunraveledmama.com/resources

Join my FREE Fb group: https://www.facebook.com/groups/BusyMomSimpleNutrition

This week I am so excited to share this chat I had with Angie of Kairos Koaching. Angie is an amazing boss mom. She has a master’s in Christan coaching and substance abuse and addictive disorders. She’s also an enneagram coach and has a 90-Day planner that will help you organize your whole life.

Angie and I are chatting about how each Enneagram type deals with stress, especially during the holidays! Each Enneagram type can take on the unhealthy values of another type when they’re under stress. Angies takes us through each type so we can learn to recognize what stress looks like, plus she gives each type a few tools to help pull you out of the unhealthy traits and redirect you to dealing with your stress not only in a healthy way, but in a way that aligns with your personality!

Remember, that just because you feel stressed, it doesn’t mean you have to be a prisoner to your stress. Learning how to deal with stress in positive ways will give you back the control in your life!

Let's talk about your goal and how we can work together to reach them!
Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro
Love 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.

If 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.

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!

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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

In just a few weeks you’re going to be starting a new year. If it’s anything like years previous, you’re going to set the same resolution to “be healthier” in 2021. You’re going to look at your life and try to make huge changes.

Instead of eating sweets and your kids’ leftover mac and cheese, you’re going to start a new diet. You’re going to wake up at the crack of dawn to do a new HIIT workout after spending the last two months avoiding working out at all.

Then, one day, maybe two to three weeks in, you’re going to be drowning because you overdid it and you’re going to give up. You’ll be in the exact same place you are now.

Wishing you were healthier, but just too burnt out to take any action.

The problem isn’t you. The problem is that you tried to change everything, and you tried to do it all at once.

Real changes in your health don’t come by making huge shifts. Real changes in your health come from making small simple shifts.

When we make new year’s resolutions, we try to bite off more than we can chew. We think that we have to make the change all at once. But habits aren’t built in one day, they’re built by making a small change daily until it becomes second nature.

I want to give you the habits and tools you need in order to have 2021 actually be the year you become the healthiest version of yourself.

I’ve created a 30-day challenge that will give you the foundation to build healthy habits that last. https://bit.ly/BMSN30DayChallenge

We’re going to stop wasting time on strategies that don’t work and we’re going to SIMPLIFY the best weight loss practices so that they fit into your life.

We’re going to focus on the fundamentals that will set you up for success

Water: Curves cravings and gives us energy.
Sleep: Detoxifies and allows our bodies to go into FAT BURNING MODE!
Whole Foods: Satiates us and keeps up focused and on track.
Mindset: Is the strength of our whole journey! It is your perseverance, your grit and your determination to achieve your dreams.
Consistency: Ties our efforts together.
Mama, my 30-Day Challenge was designed just for you. For your busy, hectic life. In less than 10 minutes a day, we will simplify your nutrition and weight loss so that you’ll see results like this.

Watch as your eating habits drastically change for the better
Become part of a community of amazing women who are getting healthier and happier every day.

Join the challenge here: https://bit.ly/BMSN30DayChallenge

Discover incredibly simple and doable daily habits to support the new you
Learn how to shed fat and become stronger than ever inside and out
Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Love Free Resources Go Here: https://theunraveledmama.com/resources

Are you struggling to see the good in this year? Gratitude affirmations can help you find the good around you.

My three-step system to help you implement a gratitude practice is revealed in this episode and will bring you peace and joy this holiday season! You just have to commit to doing it.

Which of these affirmations speaks to you?
1. I feel an abundance of gratitude for everything I have and receive every day.

My needs and desires are generously met. For this I am thankful.

I am grateful for all the great health, love, and goodness that my life has revealed to me.

I am continually amazed at how abundant my life is already!

I am grateful for everything I experience in this lifetime. I overcome, I grow, and I prosper all the time. My abundant blessings, as well as my difficulties, all make me better, stronger, and more alive.

I am so grateful for every person and everything in my life.

I appreciate everything I have and I show my sincerest gratitude to my loved ones.

The universe pours joy into my life every day. It has my cup overflowing with wealth, health, and love.

My life is singular, unique and wondrous. For this, I am profoundly thankful.

I clearly see the beauty of life that flourishes around me.

I give gratitude for God’s endless treasures.

I am grateful for my blessed ancestors living on through my blood.

There will always be obstacles and stumbling blocks in life, but there is also always joy around you. Using these positive affirmations will help you tap into that joy, keep a positive attitude and let go of the negative emotions that are tying you down.

Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: https://www.kmoremacro.com/coaching

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Love Free Resources Go Here: https://theunraveledmama.com/resources

What's your superpower?

If you just thought to yourself, "I don't have one" then you MUST listen to this! Because everyone, especially YOU, has a superpower!

Your superpower is a characteristic that you possess that helps you reach your goals, and serve your loved ones like no one else can.

We are each blessed with unique gifts and talents. Your superpower is meant to be used, but if you don’t know what it is, you’re missing one of the biggest tools available to you!

These three tools will help you uncover your own superpower and will give you the strength to overcome any challenges you face, whether it's on your health and wellness journey or just navigating motherhood.

Let's talk about your goal and how we can work together to reach them!

Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Love Free Resources Go Here: https://theunraveledmama.com/resources

Tomorrow is a big food holiday. How are you doing today? Are you panicking and freaking out? Or did you listen to Podcast #11 & #12 and feel set and ready to go?

Even if you are set and ready to go some of the best-made plans can go sideways. If this is what happens to you I want you to know now and not later what the BEST thing you can do and I'm sharing that today in Episode #13.

When we overeat we do one of these three things.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍪 Say agh screw it and give up on our goals.
🍠 Restrict ourselves today because we went over yesterday.
🏋🏼‍♀️ Punish ourselves in the gym to balance out the eating.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
None of these options help you in the long term. I'm sharing the best strategy that can help you get past the holiday eating and get you back on track.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

This week's episode is about having a solid approach to your nutrition the day of the celebration.

Holiday eating can trigger us and cause us to feel so many feelings and those feelings lead to binging and self-soothing through indulgence.

Let me help you have some structure going into the holiday so that you can have peace of mind, be present and feel confident in your approach!

After this episode, you will be able to...
- Decide whether your approach is 90/10 or 80/20
- Refeed or Untracked
- How to load your Holiday plate or eat out
- Post-holiday strategy to keep you on track

You so got this mama. The holidays don't have to be the thing that knocks us off our path to happy and healthy. Sometimes we just need a little help from our friends and I'm here for ya!

If you are wanting someone to take this journey with you...someone who can lead and guide you then let's chat!

Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Mama,

This week's episode is all about bringing you a process and a strategy that will allow you to go into this holiday season with peace of mind.

According to StudyFinds.org, the average American puts on Six pounds from Thanksgiving to New Years.

This is extra important this year as a pandemic has caused more weight gain earlier in the year than ever before.

Check out this episode where I give you a little structure on how to navigate this time and what you can do to keep your goals over the next 2 months!

Next week we will talk about creating a plan that will allow you to indulge guilt free!

Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @KmoreMacro

Mama,

I struggle with perfection too!

I want the clean, no mistakes, no wrinkles, no stains only crisp perfection to fall upon all the things I touch and set my mind to.

The truth uhhh that rarely happens and even thought it's what I want I have learned to live by the mantra...Progress over perfection is still progress.

I share a story in today's podcast that shows that done is better than none.

You see I make deadlines these are promises I make to myself and when I keep those promises I stay in alignment.

I also get to live in my design.

I was designed to impact women all over the world for change and when I let perfectionism hold me back I don't allow my God-given gifts to do their work.

So in this episode I keep my promises, I share my imperfections and I accept where I am and how my message will be shared.

I also share some of my big Ah-ha moments with you from The Empowered Mama summit and I share a unique opportunity with you but you have to listen to the end to find out!

Until next week mama...Be Well,
Krista

Claim Your Ticket Now! $997 Value for only $97!

You must register to attend: http://bit.ly/EmpoweredMamaSummit

Why is it that some people find it so easy to exercise and eat a healthy diet while so many others struggle? A different mindset is the key to becoming a fit & healthy person.

If you view yourself as someone that can’t follow a diet, you’ll find it very challenging to eat well. Do you see yourself as a person that doesn’t go to the gym? If so, you probably won’t be able to find your way to the gym with any regularity.

What you believe you achieve, and if you want to be healthy, then you have to decide that you are. But how do you change what you think and feel about yourself? You change your mindset.

In this episode, I will give you 5 Habits To Develop The Mindset Of A Fit & Healthy Mama.

These habits and ideas will be covered in day 2 of The Empowered Mama Summit I can't wait to see you there!

Let’s remember ourselves again. Together.

Best part? It’s 100% FREE.

October 26 - 28, 2020

Claim Your FREE Ticket Now! $997 Value!

You must register to attend: http://bit.ly/EmpoweredMamaSummit

Deciding to start a weight loss or nutritional journey can be hard, but sticking with it is usually harder. There are roadblocks in every journey but when it comes to nutrition those roadblocks can be especially challenging to navigate through. Typical diets don’t help with those roadblocks because they focus so much on what you can and cannot do.

If you’re feeling stuck or annoyed with the new goals you’ve set for yourself, these three tips can help you push through the hard times. When things get difficult, remember that every step forward you take will move you closer to your goals.

“Every action you take is a vote for the type of person you wish to become.” - James Clear

In this episode, I will give you 3 tips to help you find joy within the struggle!

A great way to get started on these 3 tips is to attend The Empowered Mama.

Let’s remember ourselves again. Together.

Best part? It’s 100% FREE.

October 26 - 28, 2020

Claim Your FREE Ticket Now! $997 Value!

You must register to attend: http://bit.ly/EmpoweredMamaSummit

The Empowered Mama Summit!

Not Just Diet. Not Just Exercise. Not Just Mindset. . . The WHOLE Mama!

Yes, Mama, It IS Possible to Live the Life That You Love — WithOUT the Overwhelm — And I'll Show You How In JUST 3 DAYS . . .EVEN IF you’re too busy, have failed before, or just don’t think it’s possible for you.

Discover the secrets to living your BEST life during this 3-day summit for Mamas who know there has to be more to life than fruit snacks and drop-off lines. You’ll learn manageable strategies from 15 Industry Experts that includes all the juiciest topics busy mamas need to experience a deep health cleanse.

Let’s remember ourselves again. Together.

Best part? It’s 100% FREE.

October 26 - 28, 2020

Claim Your FREE Ticket Now! $997 Value!

You must register to attend: http://bit.ly/EmpoweredMamaSummit

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!

One 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!

I 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 meal
• Go for a daily walk
• Read 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 day
• Get 8+ hours of sleep.
• Have veggies at every meal
• Set 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

I love it when I hop on a discovery call and people ask me what makes me different than other health coaches and how my program different than what they've tried in the past.⁣
⁣
I really do feel like I am different from a lot of coaches and I think that's so important! If I did exactly what everyone else did, then you wouldn't see the results!⁣
⁣
One of the biggest differences between Kmoremacro and programs is that when you work with me, you're actually working with me.⁣
⁣
I don't put your numbers into an algorithm and hope the are right. I get to know you and your habits, your likes and dislikes and then I help you set your macros.⁣
⁣
The two of us become a team and we work together to make sure you reach your goals! You don't go through my assistant when you need something. You come straight to me!⁣
⁣
This is just one reason that I am different. There is more that sets me apart⁣ - keep watching to learn more. But if you're ready to work with me and to take control of your health then book your own discovery call!⁣
⁣
Let's talk about your goal and how we can work together to reach them! Let's chat, Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Do you tell yourself that you don't have the time to get right with your nutrition?⁣
⁣
It's one of the biggest excuses I hear from women I talk to.⁣
⁣
Maybe you're like me and have three kids in different sports.⁣
⁣
Maybe your kids are in music lessons.⁣
⁣
Maybe you spend your free time volunteering in your kids' classrooms.⁣
⁣
Whatever your excuse is for not having enough time, I have to tell you that you're lying to yourself. The reason you aren't getting right with your nutrition isn't that you don't have the time.⁣
⁣
The real reason is that it isn't a priority for you. If it was, then you would make the time!⁣
⁣
Your health should be the most important part of your life. Getting in line with your nutrition and being active is what is going to keep you with your family for as long as possible. It's more important than baseball games. It's more important than piano lessons. It's more important than anything you're doing!⁣
⁣
If you want to get right with your nutrition and you're ready to ditch the excuses and make it a priority, then I want to talk to you! Schedule a free - no-obligation whatsoever - discovery call with me and we'll see if we work well together, but I have a feeling we really will! Schedule your Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

My kids started school. (Swipe to see what getting them ready for school looked like!)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Normally, I am pumped for the first day of school because it means I can get back into my normal routine because I get my time back, but this year is different.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
No news there, right? My kids are doing online school for the foreseeable future, which is overwhelming, to say the least.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As we were prepping for the first day of school, I felt like a mess. I was doing my best to keep all of the plates spinning but there it was just too much. I found myself drowning in frustration, panic and anxiety.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
All I wanted to do was binge eat and drink all the coffee. I wanted to scream and yell and freak out and act irrationally. I wanted to lean on my negative coping habits because this was one more thing 2020 was throwing at me. One more thing that went wrong with this year.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But deep down I knew that none of those things were going to make me feel better. I knew what I needed to do if I wanted to feel differently. I need to practice what I preach: breath, journal, eat well, sleep, drink water and find gratitude in my day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sometimes doing what we want isn’t the best thing for us. The best thing to do is the hard thing. I needed to sort through these feelings so that I could set the temperature in my home. Reframe my heart and mind and lead my family through this difficult season.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you feel like 2020 is out to get you, then I challenge you to reframe your mind! What can you do to take control of your life again?

Are you ready to reframe 2020's crazy circumstances and let go of that unwanted weight? If so let's chat...schedule a Free Discovery Call here: https://www.kmoremacro.com/coaching

Love Freebies? Go here... https://theunraveledmama.com/optin1595686755564
Or here: https://www.instagram.com/kmoremacro/

Wanna know more about Krista? Go here... https://www.kmoremacro.com/about

Are you a Martyr Mom? (Turn the sound on for ways to overcome this!)

Martyr Moms put themselves last and everyone else first. It may not seem like a terrible thing to be (in all honestly, it kinda just sounds like the definition of a mom) but what makes being a martyr mom a negative thing is that we blame our woes on everyone else.

A martyr mom can't focus on her health, take time to shower, or get to the gym because everyone else needs her. She is frustrated with this but doesn't take action to change it.

I have been a martyr mom - and sometimes still am! It's an easy badge to wear and it takes conscious effort to take it off.

I have found three specific ways we choose to be martyr moms.

1. We have a lack of ownership
2. We never say no and expect other people to know we're upset about it.
3. We become a "woe is me" drama llama comparing our to-do lists.

These are all fixable issues, but it takes self-realization and a willingness to change.

Are you ready to take off the martyr mom badge? If so let's chat...schedule a Free Discovery Call here: https://www.kmoremacro.com/coaching

Love Freebies? Go here... https://theunraveledmama.com/optin1595686755564
Or here: https://www.instagram.com/kmoremacro/

Wanna know more about Krista? Go here... https://www.kmoremacro.com/about

Are you afraid to measure your food? It's one of the things that hold people back from trying flexible dieting.⁣⁣
⁣⁣
When I hear people use this as an excuse, what I instantly know is that they want to remain aloof to what is really going on and that they aren't ready to be accountable for the choices they're making. ⁣⁣
⁣⁣
What we measure, we can manage. ⁣⁣
⁣⁣
You measure in all other areas of your life, like your finances or your kids' education and grades. So why wouldn't you apply this principle to your health as well?⁣⁣
⁣⁣
When you know where you stand with your food, you can control the outcome! We aren't being obsessive about our food. We don't want to create hundreds of rules. We just want to be aware of what we are consuming so we can make educated decisions about our health.⁣⁣
⁣⁣
If you want to lose weight you have to know what is going into your body so that you can create a path to your goals!⁣⁣
⁣⁣
If you are ready to stop using this excuse, then let's chat! You can schedule a free discovery call with me using this https://www.kmoremacro.com/coaching

Most of my clients come to me because they are in a spot in their lives that has caused them to breakdown. They just can't keep going anymore and they need help.⁣
⁣
I am able to be there for my clients because I have been there too.⁣
⁣
My breakdown came down six months after I had my third baby. After ugly crying and talking with my husband, I knew something needed to shift.⁣
⁣
So, I started going back to the gym and it felt good but not great because I had too much weight on my fame to do the workouts I wanted to do. I knew then that I had to get my nutrition on point in order to get where I wanted to go.⁣
⁣
That breakdown helped me breakthrough to live the life I wanted. I was able to love myself as much as I loved my kids. I found food freedom and healthy boundaries. I was strong again - not just physically strong but mentally strong as well.⁣
⁣
If you can relate to this at all or if you're going through your own breakdown, then let's chat. Schedule a Free Discovery Session here: http://bit.ly/DiscoverySessionKmore

Love Freebies? Go here... https://theunraveledmama.com/optin1595686755564
Or here: https://www.instagram.com/kmoremacro/

Wanna know more about Krista? Go here... https://www.kmoremacro.com/about

Mama are you ready to unravel and change your relationship with food? The Unraveled Mama Podcast is a podcast to help you figure out how to juggle the busy life you lead and take care of yourself! The Mission of this podcast is to show you who you truly are in your nutrition and weight loss journey so that you can know better do better and be better!

The unraveled mama is going to show you that your weight loss woes is about the food but it's not really about the food. We have been conditioned from a young age to conform into these tightly wound up balls of untruths, processes and ideals that are not our own and don’t serve us. Leaving behind a tornadic path of shame, guilt, regret and unfortunately unwanted weight gain. Mama, we are straight-up stuck in this mess and have lost our way to happy and healthy.

Over the last 6 years, I have worked with hundreds of mamas and nothing has become more clear to me… WE MUST unravel what we think we know, push past these false teachings and empower ourselves to make choices that serve us and lead us to the life we want to live. Unraveling can get a little messy at times but we are mama’s and getting dirty is a part of the gig!

In this episode, I share with you what lead me here. I share with you the lies I told myself and how they led to dark places. This podcast is all about showing you how to keep the promises you make to yourself so that you can have unshakable confidence! This podcast is to give you permission, to become unraveled to get messy and to explore judgment-free who you are as a woman, a mama and a human! Mama, listen, we've got all these ideas and all of these expectations and all of these rules that we've set up for ourselves that keep us stuck, trapped and frustrated. Let's get unstuck by unraveling the lies we tell ourselves. Give yourself permission for a minute to question things, to become curious, to stop and draw some awareness around, why you believe what you believe? Why do you act the way you act? Why do you think the way you think when it comes to your body, your food, your friendships, your relationships, your mental health, your discipline, your motivation or lack thereof. In that questioning, you will find your true you and I can't wait to see it unfold!

Mama my heart's mission is to serve you in finding who you really are in the skin you are in!

Make sure to subscribe so you never miss an episode!

Ready to make bold moves and unravel into the new you? Schedule a free Discovery call here... https://www.kmoremacro.com/coaching

Love Freebies? Go here... https://theunraveledmama.com/optin1595686755564
Or here: https://www.instagram.com/kmoremacro/

Wanna know more about Krista? Go here... https://www.kmoremacro.com/about

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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love 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!

I 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.

Most 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.

Out 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love 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 solution

Let 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.”

Even 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.

Stacey 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love 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!

The 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.

After 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love 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.

I 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.

When 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love 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.

I 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.

Every 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love 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!

I 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:

1. What do I really want to eat?
2. 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!

There’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!

Just 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/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources