faq

how do I know which coach is a best fit for me?

Each coach on the KLN team is incredibly knowledgable and confident, and we also all have different personal experiences and backgrounds. While we each have a specific type of ideal client, none of us work with just one type of client — we all work with a diverse spectrum of individuals with different goals, backgrounds, and lifestyles. You can read more about each coach on our KLN team here and get a feel for which coach may be the best fit for you.

Why a 6 month commitment?

The reason we ask for a 6 month commitment is to ensure that we are working with committed clients. We are committed coaches and know that sustainable changes take time. That does not mean that it will take 6 months to see your progress or reach your goals; it means that it takes time to not just create progress, but maintain it. Working together for 6+ months also gives us the opportunity to work through vacations, holidays, times of higher stress, times of more flexibility, etc. The opportunity to work together through the ups and downs of our busy lives helps you feel confident in the skills and habits you’re creating to navigate your nutrition long term.

Our goal is that each client can walk away feeling completely knowledgable about and confident in their nutrition, not off to the next “quick fix.” Our average client is with their coach between 10-12 months.

WHAT ARE MACROS?

The word “macros” is short for macronutrients. There are three main macronutrients: proteins, carbohydrates, and fats. Alcohol is a fourth macronutrient, but is not a main focus since it is not an essential part of nutrition.

PROTEIN |  Protein plays a crucial role in building, maintaining, and repairing tissues in your body. It helps produce enzymes, hormones, and antibodies that aid in your body's immune process. Meat, fish, dairy, eggs, and supplemental protein powders are all great sources of protein. There are 4 calories per gram of protein.

CARBOHYDRATE |  Carbohydrates are our body’s main source of energy. Fruits, vegetables, bread, pasta, candy, and cookies are all sources of carbohydrates. If you are an active individual, carbs are especially important to keep you fueled and energized. There are 4 calories per gram of carbohydrate.

FAT |  Fats, found in foods such as oils, nuts, and meats, are an essential part of our diet. They help regulate hormones, absorb vitamins, and can act as an additional energy source. There are 9 calories per gram of fat.

ALCOHOL | Although alcohol is a nonessential nutrient, it does contain calories. There are 7 calories per gram of alcohol.

All calories come from the four macronutrients described above. While just counting calories can be an effective form of weight loss, ensuring balance across all of your macronutrients allows you to optimize your body composition and feel your best while focusing on fat loss rather than just weight loss.

do i have to track macros to work with you?

We work within a framework of tracking macros. We utilize it in the beginning as a tool that can help us build more awareness around our eating habits, but we acknowledge that tracking macros is only a temporary tool, and not the only tool out there either! While we typically start with tracking in our initial weeks together, we have many other strategies we can utilize to ensure that your nutrition is as supportive to you as possible. Our long term goal in every coaching relationship is that tracking is a tool you can use when needed, but not the end all be all or a tool you have to lean on forever.

HOW IS Flexible Nutrition DIFFERENT THAN ANOTHER “DIET?”

While Flexible Nutrition is indeed a diet in that it is a way of focusing on your nutrition, it is based on breaking the traditional “diet mentality” of needing to restrict yourself from the foods you enjoy in order to work towards your goals. There are no “good” or “bad” foods, “clean” meals and “cheat” meals,  and no strict rules to follow. Flexible Nutrition allows you to eat the foods you want when you want them and helps you focus on building healthy habits as you do so.

IS Flexible Nutrition RIGHT FOR ME?

We do not believe in a one size fits all dietary approach. While Flexible Nutrition can be effective for everyone, it may not be the right approach for you and your lifestyle and that is ok! It is a great option if you have specific goals and can put in the appropriate amount of time and effort in working towards those goals. We have worked with individuals of all shapes, sizes, ages, and backgrounds who have seen incredible changes through Flexible Nutrition - from busy parents and working professionals to active students and elite athletes.

DO YOU ONLY HELP PEOPLE LOSE WEIGHT?

Absolutely not! Flexible Nutrition is a great strategy for any goal you are working towards. Maybe you are trying to gain muscle mass, maintain your weight and improve your daily energy, improve your relationship with food after years of chronic dieting, or focus more on performance-oriented goals. We will help you understand the appropriate amount to eat for those specific goals and we work with a diverse array of clients with many backgrounds and many goals.

DOES Flexible Nutrition MEAN I GET TO EAT JUNK FOOD ALL THE TIME?

Definitely not! The idea behind Flexible Nutrition  is that we step away from the idea of restricting ourselves of “bad” foods and stick to only “clean” foods. That mentality rarely produces sustainable results. If you want a treat, a dessert, or a meal out, you can have it as long as you make it work within your macro goals! But eating only calorie-dense junk will probably not help you feel your best, and we don’t want that!