Kelly's Kounts Macros

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The importance of eating protein for a healthy, functioning body is well-known—from building muscle to creating hormones, keeping you from getting hangry, crushing the cravings and supporting a healthy immune system. In fact, we love to cover this topic in our articles here at KKM.

Generally, the most common high-protein meals tend to be centered around some sort of meat dish. You’ll see plenty of bodybuilders with their ever-reliable plate of chicken breast. However, with the rising popularity of vegan and plant-based diets, the topic of plant proteins has become more commonplace.

But is there a difference between protein from animals and protein from plants? In this episode, we'll take a look at what protein is, what differentiates the two types, and their health-based pros and cons.

Proteins and Amino Acids

To understand how protein from different sources can vary, let's start by addressing what exactly protein is. Protein is a fundamental macronutrient vital for growth, maintenance, and the repair of tissues in our body. They're made up of long chains of smaller compounds called amino acids, which are organic compounds made up of carbon, hydrogen, nitrogen, oxygen, and (sometimes) sulfur. Amino acids are often referred to as "the building blocks of life" because of how important they are to the proteins that run many vital functions across the body.

It’s impossible to overestimate the importance of proteins—they're involved in nearly every cellular process within the body. They act as enzymes, catalyzing metabolic reactions that are essential to our very basic functioning. They also serve as hormones in key aspects of health, including supporting growth, metabolism, and our mood. On top of this, structural proteins—such as collagen and keratin—provide support and shape to cells and tissues, ensuring their integrity and resilience. 

The human body requires 20 different amino acids to construct its proteins.

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I Am Hungry, What Do I Eat?Hey everyone, welcome back to the podcast! Today we’re tackling one of the most common questions I get: “I’m hungry, what do I eat?” This episode is all about high-volume foods—how you can eat more without feeling restricted, making your meals more satisfying while staying on track with your goals. I’ll be sharing practical tips on how to add volume to your meals, so let’s dive in!

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Now, whether you're in The Shred or part of the KKM Clubhouse, you know I ask you to send in your weight graph during check-ins. But let’s be clear: we are NOT nitpicking these numbers! If your scale gives you a decimal, I want you to record it—every single digit. For example, if it says 173.4, don’t round that down to 173. Record the decimal. Why? This is about data, consistency, and getting over the emotional attachment to the scale.

If you can remove the emotion from the scale, you’ve reached what I like to call "Valedictorian Status." This is one of the biggest mindset shifts you can make for long-term success. The truth is, if you weigh consistently, you will lose weight over time, but the key is consistency—not perfection—and definitely not expecting the scale to move every single day or every week. .

I can see why coming from a program like Weight Watchers, with its focus on weekly weigh-ins, could make daily weigh-ins feel really foreign and even stressful for some. Many of my clients have shared that same experience where they would keep track of their WW points all week, step on the scale at their Weight Watchers meeting, and then immediately go out for a cheat meal or to binge on ice cream at DQ. It creates this all-or-nothing mentality, where you "white-knuckle" it through the week and then fall into unhealthy habits. That’s not a balanced or sustainable lifestyle.

What I teach is completely different—, I’m helping you become a macroscientist not a dieter. The key difference? You’re looking at the scale and your food choices as data, not as emotional triggers. By weighing daily, you collect more information that helps us see patterns over time. This is how we get the full picture of what’s happening with your body—fluctuations, not just one static moment that can lead to binge or cheat behaviors.

Now, does this mean you’ll weigh yourself every single day for the rest of your life? Of course not—just like you won’t track your food forever. But you do need to go through this process to really understand how your body works. It’s about re-educating yourself and removing the mental damage that the scale ( that "stupid plastic box") has done over the years. You need to educate yourself. 

That whole mentality that we need to eat less, deprive ourselves, and do more cardio just to see results—that’s the real enemy. I’m here to help you break free from that and develop a balanced approach where you can eat, enjoy life, and still reach your goals.

In time, you’ll see the scale for what it is—just one tool in the process, not the dictator of your self-worth or success

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Back Door To The Clubhouse
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KKM Clubhouse Monthly Membership/1:1 Consultation Package: (Available IMMEDIATELY)

• Monthly Fee: $39
• One-time Fee: $159 for a private virtual consultation
• Immediate access to the KKM Clubhouse monthly membership on Facebook
• 45 min personalized private consultation for weight loss/body composition goals
• Framework with step-by-step instructions for app setup and hitting macros
• Health history review, macro suggestions, and personalized calorie/macronutrient setting
• Example template of 3 weeks 7-day macro-friendly meal plan
• Macro-friendly grocery list and cookbook
• Printable guide on how to track macros
• LIVE Coaching Calls (RECORDED for replay)
• Client Check In Via messenger Weekly Recipes loaded in My Macros + app (clickable I do all the entering/math for you)
• Group Accountability 
• Lifetime Custom Macro Adjustments
• All my private grocery hauls 
• 30-40 minute guided workouts
• Challenges with prizes
• DEEP DISCOUNT on 8 week Shred

*Cancel any time

Perfection is Prison: Embrace the Good, Better, Best Method

What I hear all the time is: "I have a hard time staying consistent, especially on weekends." Maybe you struggle with a “throwing in the towel” mentality when the day isn’t perfect. Or you feel like consistency is the biggest thing standing in the way of getting the body you want. Sound familiar?

You want to get back to tracking week after week—while still enjoying social gatherings, hosting friends, and eating out. But somehow, you always find yourself starting over on Monday. You're too busy with weekend activities to plan ahead, and it feels impossible to get ahead of it all.

If you’ve been nodding along to any of this, listen up...this episode is for you!

Summer’s over, and you’re back to a more structured routine, but accountability is still missing. You might be working out 5-6 days a week and not seeing the muscle definition you want. Maybe you’ve tried intermittent fasting or counting macros but just can’t stick to it.

This is where my Good, Better, Best method comes in. It’s all about ditching that all-or-nothing mentality and finding your own consistency without feeling like a failure every time life happens.

In this episode, I’ll show you exactly how this method changed everything for me—starting with a Triple Chocolate Utopia from Dairy Queen. Yep, you read that right!

Ready to learn how to get back on track and stay there? Hit play and let’s dive in!

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How to remove the all or nothing mentality. Perfection is prison. 

What I hear so often is. I have a hard time staying consistent, especially on weekends. I also struggle with a “throwing in the towel mentality” if the day isn't perfect. Consistency is standing in the way of the body I desire. I want to get back to tracking week after week while still attending social gatherings, hosting friends, eating out occasionally etc. I have not been able to get the results that I want because I am always starting over again on Monday.... I am not planning ahead because I am too busy running kids around on the weekend.  Listen up…..this is for you! 

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How Jess Zimmerman went from a size 10 down to a size 2. Winner of The Spring Shred 2024
Shred Waitlist ⬇️
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PART- 2  Do you ever find yourself craving chips, pizza, chocolate, something sweet or salty and crunchy in the evenings after you have done so good all day?

These tips that work like gangbusters I will share with you so that you don’t find yourself spiraling out of control when the cravings kick in. 

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Sign Up For The Shred 👆🏽 

Interview with Tricia. She always KNEW what to do, why wasn't she doing it!! 

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In this podcast episode, we dive into Stacey's incredible journey of transformation. Stacey, who once struggled with weekend sabotage, has now become consistent and achieved jaw-dropping results—all while enjoying desserts, pizza, and fruity adult drinks. Throughout our weekly check-ins, we navigated the challenges of day parties, birthdays, social events, and travel, ensuring she stayed on track without missing out on life's pleasures.

As I prepared for this interview, I couldn’t help but reflect on how far Stacey has come. What if she had let excuses like "I don’t have time," "I’m not ready," "I can’t afford it," or "I’ll just try macro counting on my own" hold her back? If she had let those justifications win, she might still be stuck—no confidence, no abs, no toned muscles, and still feeling frustrated and overwhelmed every weekend.

But instead, Stacey signed with me and committed to macro counting. Her dedication paid off, and she’s now 42 pounds lighter, with newfound confidence, a bigger smile, and the results she once thought were out of reach. This episode is a powerful reminder of what’s possible when you stop making excuses and take control of your health journey.

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Welcome to the Kelly Kounts Macros Podcast. I'm your host, Kelly Mozdy, and today this episode comes from something that everyone struggles with.  Do you ever find yourself craving chips, pizza, chocolate, something sweet or salty and crunchy in the evenings after you have done so good all day?

These tips that work like gangbusters I will share with you so that you don’t find yourself spiraling out of control when the cravings kick in. 

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