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Category: KJo Programs/Products

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The Strategic Day of Nutrition–15 Principles (Podcast Episode #197)

When we think about healthy eating and nutrition, we think in terms of all-or-nothing. We think ‘I’ll do good today, this week, and this month,’ but if we don’t follow through (counting macros, calories, etc.) we tend to abandon those efforts. And this results in feeling like a failure. I came up with the Strategic Day to help guide our Body Buddies to make wiser decisions to fuel their bodies AND stop abandoning healthy efforts for the sake of it being ‘too hard’ and ‘overwhelming.’ I asked myself, ‘What can I do to help people without making them feel they’re restricting themselves or feeling like they’re on a diet?’ The Strategic Day is 15 Principles is exactly what your body needs for health. You may find if you hit these principles every day, you are full and you DON’T need that non-strategic food. You don’t need it because you’re fueled....

The Top 12 Fast-Grab Foods for the Power Foods Lifestyle

Wouldn’t it be nice if I could teach you how to lose weight, improve digestion, and boost your metabolism without meal prepping? I can, and I will! You see, my life has been pretty hectic over the past few years. Not only have I moved to different cities almost every year for the past 6 years (hashtag #life + emoji palm-to-forehead), but I have kept my own lifestyle change going no matter what the circumstances. From teaching dance masterclasses and judging dance competitions, to traveling to speaking engagements, a long-distance relationship (that is now not long-distance–happy dance!) and house-sitting for family members overseas, my personal life has been a LOT to juggle. All on top of running Body Buddies as the online empire it has become. True Confessions: I’m not always my best.  It has been a tremendous learning curve of making the #PowerFoodsLifestyle happen 70%+ of the time, even without food...

How to Plan Family Dinners with the Power Foods Lifestyle (Episode #180)

Are you ready to be #PowerMom this Fall by making Power Foods Lifestyle family dinners? Written by Guest Contributor, L. Peterson in coordination with Kristy Jo. In Body Buddies Podcast #180, Kristy Jo explains how to make family dinners doable while still staying in line with the Power Foods Lifestyle. Many times, moms wonder how they can make the PFL work for them when they are responsible for feeding the rest of their family as well. Should you continue making two meals, one for yourself, and another for the picky eaters of your family? After some time, this approach can get tedious and exhausting, so Kristy Jo gives a plan and strategy for making one meal a night that everyone in the family will enjoy. There are a few main steps to planning your #PFL meal: 1) Make a Strategic Shopping List Every Sunday, Kristy Jo sets aside time for...

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“Transformation” with Brittney Becker (Episode 189)

Transformation is a word often looked at by society as one of completely magical changing. However, here at Body Buddies, we know that transformation is created one meal, one workout, and one day at a time. It requires a shift in internal dialogue, emotional processing, and intentional external behavior. This process of remapping the brain is extraordinary when one sees it happen in another’s life (or their own!). Far too many think it’s “impossible” and too hard for them. That’s why I asked Brittney Becker, mother, wife, and rockstar Body Buddy to come on the podcast to talk about her transformation. She will share with you insights into balance, shifting beliefs about herself, and how to make it all happen while being a mom of many children! You will love learning in this podcast with Kristy Jo and Brittney. Tune in now and share with another mother who is on...

Tiers of the Power Foods Lifestyle | Ditch the All-Or-Nothing Thinking!

Do you have all-or-nothing thinking when it comes to Dieting and Nutrition? Are you guilty of jumping on the latest bandwagon for nutrition and dieting, done well for a time, then felt completely disappointed in yourself as life happened and you weren’t able to finish strong? If so, you’re not alone. A recent study found that only 20% of people who start a diet make it to the one week mark, and of those people, only 20% make it to the 3-month mark. Is there any wonder there is SUCH a big business for diets, nutritional dogmas, weight loss products, and supplements? I cringe and shake my head as I observe what’s happening in our society. Simultaneously, my heart fills with gratitude that I was able to exit the pool of frustration I personally was swimming in, and “dry off.” Now, I’m being the “lifeguard” trying to pull YOU out...

30 Podcasts in 30 Days Challenge

If you’re feeling overwhelmed when making your lifestyle change with the Power Foods Lifestyle and Body Buddies, I need you take my 30 Podcasts in 30 days Challenge. If you want to learn a new language, you must immerse yourself in the culture and people who speak it. “The limits of my language mean the limits of my world.” -Ludwig Wittgenstein I’ll never forget the feelings of complete shock when I first walked the streets of Seoul, Korea as a brand new church missionary  in 2008. It was monsoon season and  the air was heavy and thick. The hum of beetles in the trees pierced my ears and made my head spin, but not nearly as much as hearing the people of South Korea speak as they passed me on the crowded streets. I was overwhelmed. I couldn’t understand a lick of what they were saying. This was nothing like...

Recipe Book Macros and Portions | The Power Foods Lifestyle

If you have purchased the Power Foods Lifestyle Recipe Books and wondered about how to adapt the macros and portion sizes, this blog post is for you. In the beginning of each volume of recipes, there is a full page that describes how portion sizes work. Note the words “guidelines” in the first paragraph. These are not, nor can they be, absolutes. The complexities of such nuanced information such as caloric expenditure, Basal Metabolic Rate (BMR), energy levels, insulin resistance, digestive capacity, and hormone fluctuation renders it a nearly impossible task to give everyone that ever reads my books exact numbers. With that said, I do my best to give you a starting point. If you are serious about accelerating to your goals, decreasing your overwhelm, and just being told what to do, I encourage you to utilize my discounted Introductory Coaching Call.  Let’s now look at the page that discusses portions: Let’s...

How to Improve Your Personal Accountability in a Lifestyle Change

If you have ever struggled with accountability to nutrition changes, a fitness challenge, or simple health improvements, it’s time to learn a more efficient system that will help you reach (and sustain!) your health goals. I’ll never forget the day it donned on me that my Body Buddies needed to learn the system I used to make my own lifestyle changes. I was at my parents’ home in Santa Clara, Utah for a holiday weekend. Most of our festivities had come to an end and, as usual, my mind was on all of the people I am so blessed to interact with online. The thought seemed to enlarge in my mind until I could not wait another moment. I excused myself from the family activities, went into the basement, and stayed up the remainder of the evening working on this new 8-week Accountability workbook. This book, simple in design, but...

Holiday Gift Giving Guide for Body Buddies and the Health Conscious

Tis the season for gifting, so here’s what I’ll do I’ll list all my favorites for my health-minded crew! I’ll show pics and link them to where you can buy– on Amazon (where else) since Prime is so fly! Christmas is most definitely a wonderful time of year, though I’ll be honest–I will take the summer and the beach any day! As I get older each year (don’t we all, haha), I think life and seasons are truly about enjoying all times of the year and living in the present. When we stop  looking to tomorrow for pleasure and we stop reliving the past to conjure up memories of days gone by, we get to experience true bliss and presence. So as of right now, I’m HAPPY to be in December, to have fresh snow on the lawn, to be walking over icy crystals on the front walk and the...

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The Power Foods Lifestyle Academy | SUCCESS STORIES

Do you feel like you have a broken metabolism, that every diet has failed you, that emotional eating is holding you back, and you’re just . . . FRUSTRATED? If so, keep reading as I’d love to tell you about the Power Foods Lifestyle Academy and how this online course I have created is the absolutely most PERFECT solution for where you’re at. Yes, anger, doubts, fears, lack of motivation–all of it. Today marks a historical day in the shift here at Body Buddies to helping women empower theselves to STOP DIETING and start fueling their bodies. Today marks a historical day where we help women not only find the root cause of symptoms to begin natural treatment, but where we empower them to take preventative measures as well. Body composition shifts are wonderful (weight loss, muscle gains, etc.) but we’re NOT chasing that as our goal. Listen to some...