Kelly's Kounts Macros

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Do you ever find yourself wanting the Crumbl cookie, the pizza, the wine, the chips and then find that you can’t stop at just one?  You want it all. You crave it all. You won’t more and you find yourself spiraling out of control only to then feel guilty and constantly have that “I will start over Monday mentality”

This new mentality that works like gangbusters is brought to you by my husband’s line that he told me one time a few years back about my purchases. He said to me, “Kelly you can have it all just not all at once.”  He doesn’t often like to tell me “no” or anyone for that matter so this line was slightly out of character for him but so realistic and I often share it with my clients because it is true with the way I coach. No food or drink is off limits. You can have it all!! 

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Podcast Episode Summary: "Mindless Snacking and Pantry Grabbers"

In this episode, we explore the common issue of mindlessly grabbing snacks from the pantry and how it can derail your weight loss goals.

Key Points:

1. Problem: Pantry Grabbers
   • Mindless Eating: Unconscious snacking on items like Oreos or Goldfish crackers can quickly add up in calories without you realizing it.
   • Emotional Eating: Snacks are often consumed out of boredom, stress, or habit rather than genuine hunger.
   • Portion Control Issues: Without measuring, it's easy to overeat. Frequent snacking on unhealthy foods can lead to weight gain and poor dietary habits.
2. Solutions for Mindful Eating:
   • Pause Before Grabbing: Take a moment to assess your hunger. Consider drinking water or having gum or tea. This simple pause can help you become more mindful.
   • Portion Control: Pre-portion snacks into small containers or buy smaller bags to manage portion sizes. For example, 100-calorie packs of nuts can help teach what a true portion looks like.
   • Organize the Pantry:
     • Out of Sight, Out of Mind: Store calorie-dense snacks in less accessible places and keep healthier options at eye level.
     • Snack Zones: Designate specific areas in your pantry for healthy snacks to make them more convenient to grab. Organizing your pantry can be a perfect chore for a rainy day.

By adopting these mindful eating practices, you can better manage your snacking habits, avoid unnecessary calorie intake, and support your weight loss goals. Listen to the full episode for more tips and insights!

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In this episode, we focus on the problematic habit of mindless eating and finishing plates, which can sabotage your weight loss goals.

Key Points:

1. Healthy Bites vs. Mindless Eating: Enjoying special treats like homemade cookies or fair fries should be savored and shared. However, mindless consumption of leftovers, like PB&J crusts or chicken nuggets, needs attention.
2. Problem: 'Finish Your Plate' Mentality:
   • This mindset stems from historical periods of scarcity, where not wasting food was crucial.
   • Modern times have seen portion sizes increase, perpetuating overeating habits.
3. Solutions for Mindful Eating:
   • Shift to listening to hunger and fullness signals.
   • Serve smaller portions using tools like a 9-inch divided plate.
   • Save leftovers for future meals, making them easy to pre-track and pack.
   • Slow down during meals and drink water before eating to aid in recognizing satiety.
4. Problem: 'Don’t Waste Food' Mentality:
   • Historically rooted in times of food scarcity.
   • Modern abundance has led to larger portions and overeating.
5. Solutions for Reducing Food Waste:
   • Save leftovers rather than forcing yourself to finish meals.
   • Plan meals and grocery shopping to minimize waste.
   • Donate surplus food to local food banks.
   • Don't hesitate to discard excess food to prioritize your health.

By adopting these mindful eating practices, you can prevent overeating, manage your weight more effectively, and develop a healthier relationship with food. Listen to the full episode for more tips and insights!

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The Truth About Alcohol and Fat Loss

I’m going to be honest… So many people don’t realize that alcohol calories matter just as much as food calories. There’s a common misconception that vodka is better than craft beer because it has no sugar. But in reality, it's all about how much you consume. Vodka isn’t necessarily better because it lacks sugar.

During our Thursday private Clubhouse check-ins, I spoke with a Clubhouse member who shared her frustration. She had stopped drinking wine and switched to vodka because of the sugar levels but wasn’t seeing any weight loss results. When I explained that three vodka sodas can have the same number of calories as three 4 oz glasses of wine, she had an aha moment.

Once again, the key takeaway is that fat loss and weight loss are based on maintaining a calorie deficit. Tune in to this episode to learn more about how to manage your alcohol intake without sabotaging your weight loss goals.

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Today we will be discussing part 1 of 2 how to track alcohol.  I will give you my easy way to track your wine, seltzers or beer. one of the most asked questions.  Inside the KKM Clubhouse and Shred we have alcohol cheat sheets, protein packed snack ideas for days that Clubmates do drink, meal plans and what to order when going out and how to deal with the drinks so that you stop losing and gaining the same 2-5 pounds every week.

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Today we will be discussing how to stay on track on vacation.  I will give you my best hacks on how to achieve this because it is one of the most asked questions.  Inside the KKM Clubhouse and Shred we have vacation cheat sheets, protein packed snack ideas, vacation meal plans and what to order when going out and how to deal with the overabundance of drinks that can be consumed during a vacation.
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Free Macro Calculator ⬇️
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Part 2
I am going to be honest……..  99% of my clients come to me not understanding how to get in their protein each day on Part 1 I gave you hacks so if you missed that one go back and check that out.  If you have been following me long enough you know we focus on calories first and protein second when it comes to nutrition and changing our body comp.    At Thursday private Clubhouse check ins I was talking to a new Clubhouse member who was having trouble figuring out what foods actually contained protein and she wanted some ideas so I ran down this list that I am about to share with you. It does contain chicken but of course you get tired of chicken and eggs. So get out your pen and paper. If you are driving please come back to this and make notes. You can head right to the grocery store and pick these up.  If you are a Clubhouse member these are all listed in the clubhouse for you! We are going to go over whole foods, protein supplements, processed food and snacks so there will be something for everyone. 

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Today we will be discussing Part 1 of 2 on Protein and how to easily hit your protein.  I will give you my best hacks on how to reach that protein number that seems just outside of your reach.  Inside the KKM Clubhouse and Shred we have protein cheat sheets, protein packed recipes including protein desserts that we love to indulge in every single day so that we don’t get bored with what we are eating and give up.  

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I am going to be honest……..  A big struggle I see is my clients come to me saying I work from home. I can’t get my steps in because I have a desk job.   At Thursday private Clubhouse check ins I was talking to a new Clubhouse member about feeling like she was not losing weight because she couldn’t get up during the day, felt glued to her desk. Only getting up to go to the bathroom or make lunch. 

First. Where does the number 10,000 come from? The idea of walking 10,000 steps a day comes from a hugely successful marketing campaign launched before the 1964 Tokyo Olympics. The number was chosen because the Japanese character for 10,000 resembles a person walking, and the idea caught on. They were trying to sell a pedometer. So this is actually where the original 10,000 steps came from. 

What a lot of my clients have come to me saying since Covid I sit all day working from home. My fridge and pantry are readily available. I can’t get up because I need to be at my desk. 

Pen and paper out so that you can write these hacks down so that you can reach your step count even while working most of the day from your desk. 

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APP I USE! https://www.getmymacros.com/

I am going to be honest… A big struggle I see is that my clients come to me saying, "I eat healthy, but the scale is not budging." They love veggies, lean meats, fruits, nut butters, oatmeal, and whole foods. They feel plateaued and stuck.

At Thursday's check-in, I was talking to a new Clubhouse member about feeling like she was eating healthy whole foods, but the scale was creeping up, and her pants were getting tighter. She was an athlete in high school and felt she could not eat like she used to, feeling like she was barely eating any food. Sometimes she would go all day without eating because she was super busy at work or crazy busy with her kids on the weekend.

So first, I set her macros correctly and then showed her the video in the Clubhouse that walked her step-by-step through how to use the app. The first thing I noticed was that other apps use percentages, while I set your actual macros for you. 

Once again, I use the My Macros+ app. I will put that link in the comments. I am not associated with this app or get paid to promote it. I truly LOVE it. I find it is user-friendly, accurate, and gets results if used correctly.

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Feel free to let me know if you need any further modifications!

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