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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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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:
Problem: Pantry GrabbersMindless 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.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:
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.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.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.Problem: 'Don’t Waste Food' Mentality:Historically rooted in times of food scarcity.Modern abundance has led to larger portions and overeating.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.Join Kelly's FREE FB Group
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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.Join Kelly's FREE FB Group
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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!Join Kelly's FREE FB Group
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What worries me is you have been getting your workouts in but not getting the results that you want, but there are two critical issues that can hinder your progress:
Nutrition: Without the right nutrition, it’s challenging to see the results you want, even with regular workouts. If your weekends are filled with pizza, beer, chocolate, sweets, and concession food, it can undo the hard work you put in during the week.
Consistency: There's a risk of fizzling out and not staying consistent with your nutrition and weekends are your nemesis. Consistency is key to achieving and maintaining results.
This is why I created the Clubhouse Membership. It offers:
Personalized macro guidance to ensure your nutrition supports your fitness goals.
Ongoing support and accountability to keep you consistent with your nutrition because I know that is where you struggle.Join Kelly's FREE FB Group
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FREE BOOTCAMP ➡️ https://mailchi.mp/6861377ee51d/rt2l7joemm
Welcome back to the podcast. If you follow me on social media, which I hope you are. I am most active in my FREE fb group Kelly Kounts Macros community (you should really join) link in the show notes. You know that I am offering a FREE Bootcamp within my KKM FB community called KICK OFF TO SUMMER BOOTCAMP. It is free and will be an intense 5 day kick off to summer so that you have your own custom plan to feel your best this summer, lose weight, have toned muscles, more energy and actually want to have your picture taken.The kids are out of school and life changes a bit. My son is now driving with a permit. Both kids are involved in volleyball and basketball. Have a social life more than I do but until my son gets his license summer is going to be crazy as far as the mom ubering goes! I am sure many of you can relate. Gone are the days you rode your bike to your friends and played outside by the creek morning to nighttime.
This week in my KKM clubhouse monthly membership we made a Frosted Protein Lemonade. It is an amazing Chick Fil A copycat recipe with half the calories and protein. It will satisfy the summer slushy craving. Even the kids will love it! Let’s get into today’s episode if you are short on time some tips on how to count macros. Summer is coming and that screams busy and picnics trips to amusement parks, beach and all the fun things that summer brings. This episode will be short and sweet because well we are short on time. LOL!
Tip 1: Prioritize High-Calorie Items and only track those. Now this is if you already have educated yourself and know what macros and calories are in what items. Pb, avocado, oils, icecream, sweets etc.
Example: For a sandwich, focus on tracking the calories from the bread, protein (like chicken or turkey), and any high-calorie dressings or spreads. Skip tracking lower-calorie items like lettuce or tomatoes. If you are short on time and need to count faster.
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A mindset that my clients have is that exercise drives weight loss. They want to lose those last 8-10 pounds to reveal those toned muscles and it just isn’t happening. Why? Because they are not in a consistent calorie deficit. MANY MANY MANY of my clients come to me with the exercise piece in place but do not have the toned muscles that they want. They are working hard in the gym and don’t feel like their efforts are matching what they see in the mirror. Picture a car. The driver sitting in the driver’s seat is Nutrition. Exercise is riding shotgun. Exercise is the passenger. The nutrition (calorie deficit) if you want weight loss is the driver. No matter what I tell Ben to do (my newly permitted son) he is the driver. I am the passenger. He is in control. Scares me half to death BUT I can tell him to turn left a million times but he is the driver, he is in control. Just like the nutrition and calorie deficit. If this resonates with you, listen up. Grab your pen and paper. Let’s dig into this calorie deficit. What it is and what yours should be so that you can actually lose weight and expedite your results.
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Welcome back to the podcast. If you follow me on social media, which I hope you are. I am most active in my FREE fb group Kelly Kounts Macros community (you should really join) link in the show notes you know that I finished a cut (calorie deficit) right before our vacation to Mexico. The next two podcast episodes will be me walking you step by step through my cut so that you can copy it and have the same success. I am offering a FREE Bootcamp within my KKM FB community called KICK OFF TO SUMMER BOOTCAMP. It is free and will be an intense 5 day kick off to summer so that you have your own custom plan to feel your best this summer, lose weight, have toned muscles, more energy and actually want to have your picture taken. So let’s get started on these steps that you can copy.
FREE Bootcamp 👇🏼
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Welcome back to the podcast. If you follow me on social media, which I hope you are. I am most active in my FREE fb group Kelly Kounts Macros community (you should really join) link in the show notes you know that I finished a cut (calorie deficit) right before our vacation to Mexico. The next two podcast episodes will be me walking you step by step through my cut so that you can copy it and have the same success. I am offering a FREE Bootcamp within my KKM FB community called KICK OFF TO SUMMER BOOTCAMP. It is free and will be an intense 5 day kick off to summer so that you have your own custom plan to feel your best this summer, lose weight, have toned muscles, more energy and actually want to have your picture taken. So let’s get started on these steps that you can copy.
FREE Bootcamp 👇🏼
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Link to Clubhouse waitlist ⬇️
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Welcome back. Happy Mother’s day to all who nurture their loved ones. I had a day full of being at the gym watching my kids basketball tournaments. Then we came home and Ron grilled steak/shrimp. I made the salsa recipe inside the KKM Clubhouse and it was a hit as always. I love these recipes because they are clickable and just shoot right into the app. You don’t have to weigh or enter the recipe. Huge perk of the Clubhouse House membership . Which does open in June and will start with a free week of challenges. Today’s episode is going to biggie size your results so that when going out to eat whether it be a restaurant, stag n drags (do you all know what that is) grandma’s house. How you can use these skills and knowledge that I teach you on today’s episode so that you can stick to your macros and calories, while living a ‘normal’ social life. How you can eliminate the anxiety and guilt you’re used to feeling after a meal and drinks out or as you head out to a meal. How you can become the best social macro tracker out there.We just got back from Mexico and the older I get the more depressed I feel coming back. It is hard to get back into the swing of the things. As many of you know I did a cut prior to vacation and I will be sharing that next week on the pod.
So many times I see people throwing up their hands, NOT removing the al or nothing mentality and ruining all of their results because they can’t figure out how to track meals out. So they don’t track and eat all of the things. There are a variety of social situations in which your macro tracking skills will be put to the test, I’m going to cover the four types I see come up most frequently with my clients.
1. Eating out at a restaurant
2. Having a meal at a friend or family member’s house
3. Attending a picnic/stag n drag/potluck
4. Celebration meals
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KELLY KOUNTS MACROS CLUBHOUSE MEMBERSHIP OPENS ONCE A YEAR IN JUNE https://mailchi.mp/a35ee5f1b8f8/waitlistkkmclubhouse
I am going to be honest…….. A big struggle I see is my clients come to me overindulging on the weekends or in the evening. At Thursday check in I was talking to a Clubhouse member about her weekend struggle. She was mad because every Monday the scale goes up because she drinks too much wine, cheese, chips and salsa. She had did all of the things during the week. Counted her macros, stayed in a deficit M-F, walked, drank water AND worked out. Then the wheels fall off. I then asked her a few things. Are you depriving yourself during the week? And are you still stuck in the mindset that Reese’s PB cups are a bad food. That you should not be eating them. You feel guilt and shame. Then you proceed to eat the whole bag fast and furiously to get “rid” of them all. Just to start over the next day. Typically this is what happens. So in the clubhouse monthly membership we work on incorporating these into your plan so that you don’t see the scale continue to sneak up.Join Kelly's FREE FB Group
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Welcome back to the podcast! 🎙️ Don't miss out on our weekly episodes dropping every Monday - hit that subscribe button! This week on social media, I shared Kayla's inspiring story of losing nearly 30 pounds and shedding her belly fluff in just 6 months. Head over to my IG at kellykountsmacros to check it out! Kayla's journey is motivating listeners and followers to take action and join the Clubhouse, which opens only once a year in June. Plus, we're gearing up for a fun free challenge in my KKM FB community. Make sure you're a member so you don't miss out - the link is in the show notes.
Today, we're diving into the topic of how the scale might be messing with your brain and emotions. Learn why the scale fluctuates, common weight patterns, and practical tips to stop letting it dictate your mood.
We'll also discuss the latest recipe from the KKM clubhouse membership - Skirt Steak Fajitas! Perfect for Cinco De Mayo and guaranteed to impress. Check out the recipe on my IG reel and join us in the clubhouse for more delicious recipes!
But first, let's hear from one of our listeners who left a 5-star review:
KKM is Top Notch!
Kelly knows her stuff and doesn't forget that life happens. Can't wait to learn more from her podcasts!
Thank you, @udge! Your support means the world. If you haven't already, please leave a review and hit that follow button to catch all our episodes.
Now, let's tackle the scale dilemma. I often see clients focusing too much on the number on the scale, but it's just one piece of the puzzle. Understanding daily weight fluctuations, from water retention to glycogen storage, can help you interpret changes more accurately.
We'll also explore alternative measures of progress like body measurements, progress pictures, and how your clothes fit. It's time to shift focus from the scale to overall health and well-being.
Don't forget to join the waitlist for the KKM Clubhouse opening in June 2024 and stay connected with our Facebook community for exclusive content and updates.
Thanks for tuning in to Kelly's Kounts Macros! Remember, you're always doing better than you think you are. 🌟Join Kelly's FREE FB Group
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Denise shares how she lost 48 pounds enjoying foods/drink she loves and ACTUALLY ran a 10 minute mile!
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