Avsnitt
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How do I fix skinny fat? Definition of skinny fat. You are relatively skinny. You still have body fat that you want to lose and it is usually in the belly. You want to decrease body fat and build muscle with definition. You want to get more defined without being in a surplus/bulk. You want to lose that fluff or tire around the midsection. You want to lose that muffin top and rock a crop top. You want to look good at the beach or on vacation. You want to put on anything in your closet and not have it feel tight.Join Kelly's FREE FB Group
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The importance of eating protein for a healthy, functioning body is well-known—from building muscle to creating hormones, keeping you from getting hangry, crushing the cravings and supporting a healthy immune system. In fact, we love to cover this topic in our articles here at KKM.Generally, the most common high-protein meals tend to be centered around some sort of meat dish. You’ll see plenty of bodybuilders with their ever-reliable plate of chicken breast. However, with the rising popularity of vegan and plant-based diets, the topic of plant proteins has become more commonplace.
But is there a difference between protein from animals and protein from plants? In this episode, we'll take a look at what protein is, what differentiates the two types, and their health-based pros and cons.
Proteins and Amino AcidsTo understand how protein from different sources can vary, let's start by addressing what exactly protein is. Protein is a fundamental macronutrient vital for growth, maintenance, and the repair of tissues in our body. They're made up of long chains of smaller compounds called amino acids, which are organic compounds made up of carbon, hydrogen, nitrogen, oxygen, and (sometimes) sulfur. Amino acids are often referred to as "the building blocks of life" because of how important they are to the proteins that run many vital functions across the body.
It’s impossible to overestimate the importance of proteins—they're involved in nearly every cellular process within the body. They act as enzymes, catalyzing metabolic reactions that are essential to our very basic functioning. They also serve as hormones in key aspects of health, including supporting growth, metabolism, and our mood. On top of this, structural proteins—such as collagen and keratin—provide support and shape to cells and tissues, ensuring their integrity and resilience.
The human body requires 20 different amino acids to construct its proteins.
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I Am Hungry, What Do I Eat?Hey everyone, welcome back to the podcast! Today we’re tackling one of the most common questions I get: “I’m hungry, what do I eat?” This episode is all about high-volume foods—how you can eat more without feeling restricted, making your meals more satisfying while staying on track with your goals. I’ll be sharing practical tips on how to add volume to your meals, so let’s dive in!Join Kelly's FREE FB Group
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Now, whether you're in The Shred or part of the KKM Clubhouse, you know I ask you to send in your weight graph during check-ins. But let’s be clear: we are NOT nitpicking these numbers! If your scale gives you a decimal, I want you to record it—every single digit. For example, if it says 173.4, don’t round that down to 173. Record the decimal. Why? This is about data, consistency, and getting over the emotional attachment to the scale.If you can remove the emotion from the scale, you’ve reached what I like to call "Valedictorian Status." This is one of the biggest mindset shifts you can make for long-term success. The truth is, if you weigh consistently, you will lose weight over time, but the key is consistency—not perfection—and definitely not expecting the scale to move every single day or every week. .
I can see why coming from a program like Weight Watchers, with its focus on weekly weigh-ins, could make daily weigh-ins feel really foreign and even stressful for some. Many of my clients have shared that same experience where they would keep track of their WW points all week, step on the scale at their Weight Watchers meeting, and then immediately go out for a cheat meal or to binge on ice cream at DQ. It creates this all-or-nothing mentality, where you "white-knuckle" it through the week and then fall into unhealthy habits. That’s not a balanced or sustainable lifestyle.
What I teach is completely different—, I’m helping you become a macroscientist not a dieter. The key difference? You’re looking at the scale and your food choices as data, not as emotional triggers. By weighing daily, you collect more information that helps us see patterns over time. This is how we get the full picture of what’s happening with your body—fluctuations, not just one static moment that can lead to binge or cheat behaviors.
Now, does this mean you’ll weigh yourself every single day for the rest of your life? Of course not—just like you won’t track your food forever. But you do need to go through this process to really understand how your body works. It’s about re-educating yourself and removing the mental damage that the scale ( that "stupid plastic box") has done over the years. You need to educate yourself.
That whole mentality that we need to eat less, deprive ourselves, and do more cardio just to see results—that’s the real enemy. I’m here to help you break free from that and develop a balanced approach where you can eat, enjoy life, and still reach your goals.
In time, you’ll see the scale for what it is—just one tool in the process, not the dictator of your self-worth or success
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Back Door To The Clubhouse
Monthly Fee: $39One-time Fee: $159 for a private virtual consultationImmediate access to the KKM Clubhouse monthly membership on Facebook45 min personalized private consultation for weight loss/body composition goalsFramework with step-by-step instructions for app setup and hitting macrosHealth history review, macro suggestions, and personalized calorie/macronutrient settingExample template of 3 weeks 7-day macro-friendly meal planMacro-friendly grocery list and cookbookPrintable guide on how to track macrosLIVE Coaching Calls (RECORDED for replay)Client Check In Via messenger Weekly Recipes loaded in My Macros + app (clickable I do all the entering/math for you)Group Accountability Lifetime Custom Macro AdjustmentsAll my private grocery hauls 30-40 minute guided workoutsChallenges with prizesDEEP DISCOUNT on 8 week Shred
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Perfection is Prison: Embrace the Good, Better, Best MethodWhat I hear all the time is: "I have a hard time staying consistent, especially on weekends." Maybe you struggle with a “throwing in the towel” mentality when the day isn’t perfect. Or you feel like consistency is the biggest thing standing in the way of getting the body you want. Sound familiar?
You want to get back to tracking week after week—while still enjoying social gatherings, hosting friends, and eating out. But somehow, you always find yourself starting over on Monday. You're too busy with weekend activities to plan ahead, and it feels impossible to get ahead of it all.
If you’ve been nodding along to any of this, listen up...this episode is for you!
Summer’s over, and you’re back to a more structured routine, but accountability is still missing. You might be working out 5-6 days a week and not seeing the muscle definition you want. Maybe you’ve tried intermittent fasting or counting macros but just can’t stick to it.
This is where my Good, Better, Best method comes in. It’s all about ditching that all-or-nothing mentality and finding your own consistency without feeling like a failure every time life happens.
In this episode, I’ll show you exactly how this method changed everything for me—starting with a Triple Chocolate Utopia from Dairy Queen. Yep, you read that right!
Ready to learn how to get back on track and stay there? Hit play and let’s dive in!
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How to remove the all or nothing mentality. Perfection is prison.
What I hear so often is. I have a hard time staying consistent, especially on weekends. I also struggle with a “throwing in the towel mentality” if the day isn't perfect. Consistency is standing in the way of the body I desire. I want to get back to tracking week after week while still attending social gatherings, hosting friends, eating out occasionally etc. I have not been able to get the results that I want because I am always starting over again on Monday.... I am not planning ahead because I am too busy running kids around on the weekend. Listen up…..this is for you!Join Kelly's FREE FB Group
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How Jess Zimmerman went from a size 10 down to a size 2. Winner of The Spring Shred 2024
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PART- 2 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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Interview with Tricia. She always KNEW what to do, why wasn't she doing it!!Join Kelly's FREE FB Group
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In this podcast episode, we dive into Stacey's incredible journey of transformation. Stacey, who once struggled with weekend sabotage, has now become consistent and achieved jaw-dropping results—all while enjoying desserts, pizza, and fruity adult drinks. Throughout our weekly check-ins, we navigated the challenges of day parties, birthdays, social events, and travel, ensuring she stayed on track without missing out on life's pleasures.As I prepared for this interview, I couldn’t help but reflect on how far Stacey has come. What if she had let excuses like "I don’t have time," "I’m not ready," "I can’t afford it," or "I’ll just try macro counting on my own" hold her back? If she had let those justifications win, she might still be stuck—no confidence, no abs, no toned muscles, and still feeling frustrated and overwhelmed every weekend.
But instead, Stacey signed with me and committed to macro counting. Her dedication paid off, and she’s now 42 pounds lighter, with newfound confidence, a bigger smile, and the results she once thought were out of reach. This episode is a powerful reminder of what’s possible when you stop making excuses and take control of your health journey.
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10$ Fall Into Fat Loss PLan ⬇️
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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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