Ditch the Diet and Embrace Sustainable Nutrition for Lasting Weight Loss


Crash diets and fad trends might promise quick fixes, but let’s be honest, they rarely stick. Sustainable weight loss is about creating healthy habits you can maintain for life, and that all starts with what you put on your plate. Here’s the amazing truth: simple, delicious changes to your daily routine can make a world […]

The Benefits of Strength Training

The Benefits of Strength Training

Strength training, even just two or three times a week, can have a surprisingly profound impact on your health, both physically and mentally. Here’s a deeper dive into the “why” behind the benefits:   Physical Benefits: Muscle Magic: When you challenge your muscles with weights or body weight exercises, they adapt by growing and becoming stronger. […]

Get Back On Track with KMF

Get Back On Track With KMF

If you think you need a little touch up, click below for our special 2 mos for $200! “Over or Underreporting” food intake can have several impacts on individuals’ maintenance and overall fat loss journey. Underreporting food intake leads to inaccurate calorie tracking. When individuals consume more calories than they record, they may unknowingly exceed […]

Being Patient With Fat Loss

Being impatient with fat loss can have a negative impact on your healthy relationship with food

Being impatient with fat loss can have a negative impact on your healthy relationship with food and overall diet compliance or adherence. Here are a few ways impatience can affect you.

How Stress Could Be Damaging to Your Health

How Stress Could be Damaging to Your Health

You’ve all heard it, stress is a killer…. High-stress levels can have a broad range of consequences that are often overlooked or underestimated. Here are some of the most commonly overlooked consequences of chronic high-stress levels: One of the most overlooked results of chronic stress is poor immune function. Yes, chronic stress can indeed have […]

Summertime Weight Management


Summer is the time where we often find ourselves vacationing and busy with kids and life! Lack of motivation is a common problem when it comes to maintaining a specifically healthy diet and exercise routine. This is not something unusual. You’re not bad for pausing to take a break, and you need to work on […]

Keeping fat off after a diet

Keeping fat off after diet blog

Keeping fat off after a diet can be a challenging task, but it’s essential to maintain long-term weight loss and a healthy lifestyle. Here are some tips that can help. 1. Keep a healthy and balanced diet: Don’t go back to the unhealthy eating habits that caused you to gain weight in the first place. […]

Practical Ways to Add Self-Care to Your Life and Reap the Benefits

Practical Ways to Add Self-Care to Your Life and Reap the Benefits

Exercise gets a lot of attention when it comes to discussions about health and well-being. And it should because a solid workout routine not only comes with many great physical benefits, but it also fosters mental and emotional health. However, overall wellness doesn’t stop with exercise. In order to be truly healthy and live out […]

Have you lost your sense of self?

I received an email from a beautiful female asking about how long it would take for her to build a healthy relationship with food and with her body image. That is such a heavy question to answer without getting to know someone.  Even though I work in the field of nutrition, most of what we […]

Sleep, The Unsung Hero of Fat Loss

If you’re not seeing the fat-loss results from your diet and workouts, think of sleeping! Find out how more quality sleep can help you succeed. As you begin scrambling for the latest and most scientific information relating to stripping off those last few layers ofbody fat that seem to cling to you for dear life, […]