This week we are breaking down protein!  What is it? Where can you find it?  How much of it should you eat? What sources should you eat? And everything in between.

If you've heard that you should consume more protein but you're struggling with how to actually do that, this episode is for you!  Even as seasoned health coaches we still find ourselves in a protein rut sometimes.  We are sharing the best tips that have been researched, tried and passed along to us over the years.

We mention tracking your protein intake with an app.  The free apps that work well for most people are MyFitnessPal and Cronomter.  These both offer free options that work great for logging your protein intake.  Tracking in an app is a great way to become more aware of the protein amounts in your daily meals and it makes you aware of just how much protein is in the common foods that you are eating.  Maybe you'll find that something you feel is high in protein is actually higher in fat or carbs and there is a better alternative for you.  Knowledge is power and having an awareness is a key starting point.

If you're looking for individual guidance on a particular health inquiry, reach out!
You can always complete a Free Health Consultation online as well, simply check out our free consultation forms in our website links below!

https://linktr.ee/KittyClements

https://linktr.ee/kylamccomas

Be sure to subscribe to the podcast to get notifications when our episode goes live every Thursday!

Are you running on fumes these days? You are not alone!  What happened to the summer high that we were riding the past few months?  It's suddenly gone and left are shorter days, longer nights and all of motivation went with it.

Does any of that sounds familiar?  Can you relate?  I know you might be tempted to continue to ride this slumber out until the New Year rolls around, but we're here to tell you exactly how to keep your head above water for these next few months.

Hitting the hibernation button and hiding away for the next 6 months isn't an option!  You've got goals girl!  Just because you haven't looked at your goals for the past few months, doesn't mean that they've disappeared ;).  You just need to revisit them and start SMALL.  The key to long-term habit building is to understand that habit change takes time and the sooner you start focusing on just one habit at a time, the more progress you'll see down the road.  That goal to run a 5K, just start walking 1-2 days a week.  Once you have that down, increase to 2-3 days a week then 3-4, 4-5, 5-6, you get the point!  Then increase the amount of time or number of steps that you are walking.  And most importantly...do not allow one bad day, bad week or bad month derail your success.  You pick up where you left off and just keep showing up even if it's ugly and messy.

So take it from us, we're in the thick of it right now.  No matter how many times you think you have your healthy habits down, they are going to slip away if you aren't actively pursuing them.  Make sure your accountability partners are locked in and make some progress toward your goals BEFORE Thanksgiving, no waiting until the New Year!

Need a plan? Don't know where to start?
That's where we come in!  Complete our free health assessment form in the link below to start the process today!

http://linktr.ee/KylaMccomas

https://linktr.ee/KittyClements

Earlier this month we celebrated National Coach's Day!  There are so many ways that you can use a coach to improve your life.  Whether you have a life coach, financial coach, relationship coach, health coach, business coach, athletic coach, etc.  You can hire a coach for practically any area of your life!  And today we are sharing all of the reasons why you might be avoiding a coach but that might be the exact reason why you NEED a coach.

Most of us have had the thought, "I know what I need to do, I just need to do it." Maybe you need a plan to get started, or motivation or energy to tackle it, or maybe you really don't know what to do first...these are all ways that a coach can help you!

Regardless of your need, a coach is there to provide you with personalized, support, encouragement, structure and education to help you reach your goals.

When we partner with clients as health coaches, our focus in on whole-body health.  We help you to establish the habits that will collectively create lifelong health and wellbeing for you.   It's important to hire a coach that shares similar values and someone who is willing to push you outside of your comfort zone to help you reach your full potential.

Let us know what coaches you've worked with in the past! 

We'd love an opportunity to connect with you!  You can find and complete our simple consult form at either link below:

Kitty's Consultation: https://linktr.ee/KittyClements

Kyla's Consultation: https://linktr.ee/kylamccomas

This week we are talking about the best time of year for setting new goals with your health and you might be surprised to know that it's not January 1st, but rather right NOW!!

Fall is a fantastic time of year to hunker down and set some realistic goals for yourself.  Research shows that this time of year we are most productive and actually get things done.  With the 'back to school' hype that comes with this season, it's only natural for us to fall back into familiar routines and use the energy of the changing seasons to our advantage.  

Listen in to this week's episode to hear our best tips for setting your next health goal.

Curious about what it would look like for you to work with a coach?!  
Complete a FREE health consultation, you can find the link at either of our sites below!

Kitty: https://linktr.ee/KittyClements
Kyla: https://linktr.ee/KylaMccomas

Affiliate links: 

Are you looking for healthy meal ideas delivered right to your door each week?!  Check out Hello Fresh and receive a discount on your first order today: https://www.hellofresh.com/freebox/MjgwMjA1NjM0LTAtNC0xNi1VUw

This week we are talking about the "Gluten-Free Trend".  This is a topic that comes up frequently for Kitty, as she has been gluten-free for the past 7 years or so.  So as someone who has first-hand experience with practicing a gluten-free lifestyle she is here to share some of the ins and outs with what to look for, why this might be something you would consider, what it means, how to look for hidden ingredients on food labels, and some considerations before attempting this on your own. 

If you've ever considered going gluten-free, whether it be for a period of time or for your lifetime, take a listen to this week's episode!

Learn more about Kitty here: https://linktr.ee/KittyClements

Learn more about Kyla here: https://linktr.ee/kylamccomas

Listen to previous episodes of the podcast here: https://leaveyourexcusesafterthebeep.buzzsprout.com

This week we are getting serious about our promotion of strength training.  When something makes such a difference in your life, it's hard to not shout it from the rooftops.  That is strength training!  

Why does strength training matter? It's an exercise and form of body movement that EVERYONE can benefit from in one capacity or another.  It can be adapted for EVERYONE at any ability.  It is crucial for maintaining healthy bone density as you age, in addition to muscle strength that aids in balance and coordination.  So basically, if you want to maintain your upright posture and ability to walk, you should implement some degree of strength training. 

Where do you start? Find a mentor! Find a friend or someone at the gym who looks like they know what they are doing and just ask them for some insight.  Get serious and hire a coach, fitness professional or personal trainer, or join a gym that offers group classes or individual sessions.  You could hire someone to write a program for you to do in your home or at a gym.  You could go to the gym and wing it.  You could google a basic beginner plan to follow.  

Needless to say, there are a few hundred ways that you can begin your strength training journey.  Listen to today's episode to learn more about how we've progressed in our journey, who we are tapping in to for our training sessions, how we're staying focused and moving forward and more!  

Here's your sign...message us today for our recommendations!!

Let's get strong together!

This week we are talking about fish oil supplements and whether or not you need to use them. So to supplement or not to supplement, that is the question that we are answering today.  I think it's important that we breakdown the differences between Omega 3 and Omega 6 essential fatty acids.  Both are "essential fatty acids" which just means that we need these in order for certain bodily functions to occur.  We can get these from the foods we consume as long as we are conscious about what we are consuming. 

As we discuss throughout this episode, we tend to over consume Omega-6 fatty acids and under consume Omega-3 fatty acids.  So this is where supplementation can be beneficial as Omega-6 fatty acids are pro-inflammatory and Omega-3 fatty acids are anti-inflammatory.  As you can imagine, too much inflammation is a bad thing. 

One thing to note is that we cannot undo our over-consumption of Omega-6 by increasing our intake of Omega-3.  Which means that we need to be conscious of our Omega-6 intake. 

Listen in as we discuss which foods are better sources of Omega-6 and which  have higher amounts of Omega-3's. 

We mention a holistic medicine provider in today's episode, this is Dr. Stephan Cabral, check out his podcast to hear more about what he's seeing in his practice and in his research about inflammation and the benefits or need for supplementation.

Dr. Stephen Cabral | Best Health Podcast | Start Your Health Journey

Learn more about Kitty:
https://linktr.ee/KittyClements

Learn more about Kyla:
https://linktr.ee/kylamccomas

This week we are tackling the topic of processed foods!  We are inundated with fast processed foods every day, both in our home and outside of our home.  If you do not consume any form of processed food, then this episode is not for you.  Our bet is that everyone consumes some level of processed food, so eliminating it all together is almost impossible.  So what can we do about it?!  

We can make better choices when we are choosing the items that we bring into our home or feed our families.  Today we are sharing some of the ways that you review food labels to find items that might be hiding unhealthy ingredients.  Just because something says it's 'healthy' or 'organic' means that it is a good options.  Having an awareness and some insight on what to look for can help you to choose better options!

Listen in to hear our top ingredients to watch out for...high fructose corn syrup is the first one that we discuss. 

What ways do you try to minimize the processed foods brought into your home each week?!

This week we are talking about the difference between approaching your health journey through a lens of self-hate versus self-love.  What does love and hate have to do with your health anyway?!

This was an interesting topic to dive in to because we both agree that we've had many moments of self-hate inducing actions throughout our health journey's, in fact those were the ones that were most prominent in our memories.  This was likely because they reminded us of the failures that we had in actually creating health and making those habits stick. 

It wasn't until we began to learn the difference in how we view our health that it was apparent this self-hate practice wasn't working out for us.  And it likely isn't working out for you either!

Viewing your health through the perspective of self-love takes some practice.  It's hard to not like what you see when you look in the mirror and find something positive to say.  It takes behind the scenes work to train your mind to focus on what your body is creating in the future version of yourself.  This has the one major difference in actually helping us to create health and well-being.  And having a coach to help us has been the one key difference! 

So have you been a victim of self-hate? Do you struggle with having a self-love approach? Share your thoughts with us!

Be sure to subscribe to our podcast on your favorite podcast player!  You'll be notified every week when new episodes release! 

This week we are talking about obstacles and how they keep us from reaching our goals.  Have you ever heard of the phrase, "The obstacle is the way"?  This is something that we have been working toward embracing for the past few years as health coaches.  Having this outlook that obstacles are set before us to guide us instead of block us, is a key component to overcoming our mental limitations.

Mentally we quit on ourselves long before our bodies actually quit.  If we can practice keeping our head on the 'straight and narrow' then we have demonstrated that we are capable of health and longevity.  

This mental toughness takes lots of time and practice to get a good handle on.  We will have days that go really well and others that feel super hard!  That's life!

It doesn't just happen to you, it happens to all of us.  So find a partner in crime who can help you to see the whole picture and someone who you can trust to provide you with unbiased feedback on your ability to navigate the obstacles in your life.  Work with a mentor or coach to help you to build the foundation that this principle is built on.