This week, we dive into the importance of protein and what is most important when it comes to nutrition and what and when to eat!

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This week, we go over why doing things that scare us makes us so much stronger. Instead of identifying as someone who is anxious, start identifying as someone who is courageous!

In this episode, Knica is answering the most recent nutrition questions she's gotten lately! Tune in to learn all about when and who can benefit from specific supplementation like protein powders and electrolytes, meal timing and if you should eat past a specific time, and why I suggest working with a coach if you need macro adjustments.

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n this episode, we’re diving into why lifting weights is a game-changer for women’s health. From boosting metabolism and improving body composition to balancing hormones and increasing confidence, strength training offers a host of benefits. I’ll also bust common myths, explain why it’s especially crucial as we age, and share tips on how to get started – without the all-or-nothing mentality. Whether you’re new to lifting or looking to take your training to the next level, this episode will empower you to prioritize strength in your fitness routine.

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This week Knica shares her tips on how to stay on track this holiday season and announced her upcoming free 3 day mini challenge!

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In this episode, we’re exploring why the real magic happens in the middle — in finding balance between the extremes of all or nothing. When it comes to health, fitness, and nutrition, sustainable progress isn’t about being perfect or going to the extremes; it’s about embracing a middle ground that works for you long-term.

We’ll dive into why balance is key in nutrition, exercise, and mindset, and how focusing on small, consistent habits can keep you moving forward without burnout or frustration. I’ll share practical tips to help you discover what balance looks like for you, and how you can enjoy your journey without feeling overwhelmed by the need to be perfect. Plus, we’ll discuss how the Sustainable Seven Habits naturally lead to a more balanced lifestyle that helps you achieve your goals while living life on your own terms.

If you’re ready to let go of extremes and find the magic in the middle, this episode is for you!

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This week, Knica shares why the last 3 months of the year is the perfect time to start your health and fitness journey. Most people put off their health until after the holidays. Tune in to this episode to learn how to get ahead on your New Years Resolution!

You're not gonna want to miss out on this week's episode where Knica brings on a guest client who just graduated from 1:1 nutrition coaching and shares her experience with initially joining to lose weight but leaving the program with so much more.

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On this week's podcast episode, Knica shares 30 important lessons she's learned throughout her life and what has made her into the person she is today.

This week Knica dives into 5 unorthodox heath swaps that can benefit you more than you think!

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