What types of people do you coach?

About 40% of my clientele are athletes--bodybuilders, marathoners, crossfitters, and aesthetically-driven people. The other 60% are simply looking for a lifestyle change--to lose weight, feel better, and gain more confidence. Both types of people are welcome to train with me one-on-one. Please submit in inquiry on the Coaching by Kristy Jo tab and I will give you a call to discuss your goals.

What are your prices?

I have multiple pacakages for nutrition coaching, fitness coaching, in-person personal training (Salt Lake City, Utah only), and my Affordable Coaching program. My rates are very competitive for the industry. Please submit an inuqiry in the box on the Coaching by Kristy Jo page and I'll give you a call to discuss the best option for you.

Do you do Contest Prep coaching for bodybuilding competitions?

Yes. Please see my client testimonials and photos under the Coaching by Kristy Jo page. I train competitors and prep them for shows all over the country.

What's the best way to keep track of the plans?

Successful Challengers print off the meal plan and recipes each week, then place them in a 3-hole binder to retain the information. Please be aware that the plans will only be available through Thursday of each week before I replace them with the next week’s information. With so many people on the PFL Challenges, I will be unable to email plans for anyone who missed a week of printing their plans. Please be proactive about this.

Does a copy of the book come with the Challenge? Do I have to read it?

You will maximize your learning about the power foods lifestyle and why this is an amazing way to change your body if you are reading The Power Foods Lifestyle at the same time as following the lifestyle change program. You can order your copy on Amazon by following the link on the products page. As these are handled by my distributor, I am unable to sign personal copies of books unless you contact me directly via email and arrange it. I encourage you to purchase a recipe book as well for your future reference and more meal exchange ideas.

Is everyone getting the same plan? How do I custom fit it to me?

Yes, all Challengers receive the same plans. It is up to you to do your homework, utilizing the resources of the free chapter on Portion Sizes I provide on the Challenge web page, as well as the full book (you should be reading along with your training to learn as much as you can) to determine your portion sizes. If you need help, I will be happy to help you in a one-hour consultation which you may sign up for via the Challenge web page link.

How often should I weigh myself?

It's very important that you stay off the scale for the first two weeks, and then continue on a weekly basis. Be sure that you are wearing the same clothing at the same time of day with the same amount of food/water in your stomach. Glycogen and water levels can cause any person's weight to fluctuate 3-8 lb., so it's very important you are consistent with your weigh-ins. (Now you can see why people on fad diets can lose so much weight so quickly -- it's just FLUID levels!) We are working to change your body composition and retain lean muscle tissue while blasting fat. The Power Foods Lifestyle is designed to do this and will amplify the process when you are doing 30-45 minutes of cardio 4-5x weekly. Resistance training is bonus, so if exercise is new for you, work to get the cardio in first and foremost. This is why I've added the challenge for this first week! Many successful challengers in previous rounds found that taking photos every two weeks for their own accountability kept them motivated. Please do not submit these to me—you will only submit your Before and After photos once the 8 weeks have concluded.

If I can’t finish the Challenge for any reason, can I get a refund?

Your body will take 3-5 days to get used to this new frequency of fueling itself. It is very normal to feel full these first few days. Until your body adjusts, seek to stick to your portion sizes (I sure hope you read the chapter on portions I provided on the website!) and be confident that you are training your body to accept FUEL. Finally, you are feeding your body and treating it with respect that it needs constant nourishment. After 5-7 days, you may adjust your portion sizes if you are still feeling full -- seek to proportionally decrease ALL portion sizes of a meal, not just one macronutrient category food, so you are still getting the benefit from the balanced meal.

I have so many questions. How is the best way to ask you these questions?

Immersing yourself in the YouTube channel (youtube.com/bodbuds), Body Buddies Podcast (iTunes and Stitcher Radio app) and reading the Power Foods Lifestyle book, you should have the majority of your questions answered. You may also schedule a one hour consultation with me (we conduct this over Skype/FaceTime/phone call) using the link on the Challenge page.

 

Is there any place for us to talk with other challengers?

Yes! I have created a Facebook group called 'Power Foods Lifestyle Champions.' You may request being added to the group by going to the page and clicking that button. I will then approve you to be in the group. This is the perfect place for you to post about your progress, challenges, recipes, tips, etc. Please note that I will not be monitoring it to answer questions. If you wish for me to answer a question, please post in the Challenger Forum.

 

Am I supposed to eat the same meal plan all seven days?

I recommend you stick as closely to this plan as possible for maximum change in your body; however, there will be times I expect you to make a wise exchange choice instead. For instance, going out to eat with your family--attending work meeting lunches, etc. The PFL is designed to teach you how to be strategic in your choices, even when you can't eat your assigned meal. If you get tired of eating the same thing for 7 days, try swapping out the food in a meal for a different food from the power foods list under the same macronutrient category. Please print the exchange list so you may wise decision of exchanges. The printable PDF is available on the Challenge web page, as well as the final page of The Power Foods Lifestyle.

Do I get any cheat meals or days?

Yes, you may have 1-2 indulgence meals each week. Please refer to the Self-Training Videos on the website to learn about the Indulgence meal and how to work it into your training.

Should I be taking any specific supplements? What protein powder do you recommend?

At the very minimum, you should be taking a multi-vitamin. I also encourage you to consider 1 gram of fish oil at meals 1, 3, and 5, as well as 600 mg calcium with D3 at meal 1 or 3 and 250 mg magnesium in the evening. My other recommendations on supplements like pre-workout, protein powders, etc., may all be viewed on the Products tab of www.body-buddies.com, and on the Supplements page of www.thetrainersedge.com/bodbuds (this is a site where you can purchase products at extremely competitive prices! Be sure to check it out!)

I've followed the 8-Week Challenge to a 'TEE.' Why am I not losing weight?

It's hard to say if it's normal or not because I don't know what your body type, blood type, or current weight is. The 8-week Challenge is a general food plan to help people kick sugar out and begin balancing their meals and focusing on power foods. You may need one of the following to better lose weight or reach the goals you're looking for:

1) more time--some people's bodies just need more to evolve

2) drop the carbs from one meal each day to make it a PV meal

3) if you're a type O blood type, you may be more insulin resistant and need carb cycling. I do those plans with my one-on-one clients, which I'm happy to discuss options there with you if you wish.

It's normal to be discouraged--you have been putting in SO much work and I'm so glad you have been doing so well! I also wonder if your meal timing is on par with where it should be? I'd be happy to do a consultation and we can figure out the bugs with how to better adapt the program to you and your goals. You can register for one on the Challenge page if you wish.

I'm eating healthy foods but gaining weight. What am I doing wrong?

You are most likely not pairing your macronutrients correctly, or your portion sizes are too large. I encourage you to immerse yourself in the Body Buddies YouTube video trainings or schedule a consultation with me. The cost is $25/hour. Please prepare a three-day typical eating plan for me to review and talk through principles with you. You may contact me at kristyjo@body-buddies.com.

How much weight can I lose in a week?

As there are 3,500 calories in one pound of fat, an average of 2-3 lb. of body fat loss per week would mean you need a 1,000-1,500 caloric deficit each day in order to acheive this goal. When you are following the Power Foods Lifestyle, your degree of fat loss will differ from the next person--this is because we all have different metabolisms and exercise patterns. If you are striving to hit your estimated caloric goal through the portion sizes I discuss in the PFL Recipe Book and burning 300-500 calories per day through exercise. 2-3 lb. of body fat per week is pretty average. Please note, however, that many people notice a change in how their body looks and how their clothes fit before they ever see the change in the scale. Don't let this freak you out--keep on working on mastering your behavior and the scale will eventually drop!

How often should I weigh and measure?

It's very important that you stay off the scale for the first two weeks, and then continue on a weekly basis. Be sure that you are wearing the same clothing at the same time of day with the same amount of food/water in your stomach. Glycogen and water levels can cause any person's weight to fluctuate 3-8 lb., so it's very important you are consistent with your weigh-ins. (Now you can see why people on fad diets can lose so much weight so quickly -- it's just FLUID levels!) We are working to change your body composition and retain lean muscle tissue while blasting fat.

How many protein shakes is okay to have in a day?

Try to have one post-workout protein shake, then one other shake for convenience. Try to get the majority of your nutrients from real food when possible.

Do I need a pre-workout powder?

Not necessarily. If you need that extra energy boost in the gym, you may only need a caffeine supplement. On the other hand, if you are someone looking to make noticeable gains and/or changes in your musculature composition, a pre-workout will provide your body with essential amino acids to fuel your workout. Please see the recommended supplements on www.thetrainersedge.com/bodbuds.

What kind of protein powder should I be using?

Please see my recommended protein powders on the Products page of this website as well as www.thetrainersedge.com/bodbuds.

How can I overcome my tendency to overeat or even binge?

Planning your six meals each day and having them prepared and ready to go will really help mentally. Will you need to combat the desire to eat more, or eat outside of your meal plan? Absolutely. But you can do it. If you are prone to binge eating, please watch my YouTube video: Overcoming the Binge.

When I eat breakfast, I get shaky and want to eat more. Do I still have to eat it?

Be sure that you are pairing your complex carbohydrates with a power protein and veggies as this will help your blood sugar stay more stable. You may need to play around with your portion sizes to find a good balance for yourself. Eating breakfast will help get your body's metabolism running for the day--do your best to eat breakfast within one hour of waking up. Sometimes, you need to be patient as you re-train your body to better behavior and fueling.

How can I live a healthy lifestyle while still enjoying family traditions?

This is something I understand soooo much, more than you know! I grew up with candy bars being the greatest reward, desserts every Sunday night after dinner, the best holiday feasts, and SO many family traditions! Food is WONDERFUL, and the memories and emotions with which we associate certain foods are priceless. With this said, I do feel there is a very good balance between the two extremes of deprivaton and overconsumption. This is something that has to be done on a personal level--looking at those traditions and deciding what can stay and what can go. Sometimes our "Traditions" can be tweaked to be better for us all the way around. I teach that we should have 1-2 cheat meals per week (unless trying avidly to lose more fat more quickly, then the cheats should come every 2 weeks). This should allow us the opportunity to still have our emotional ties to GOOD FOOD (it's all good, but we all know we love our favorites!) yet be disciplined. I have also found that as I limit, not eliminate, the treats and rewards of food in my life, I gain MORE pleasure out of them when I get to have them.

Why shouldn't I skip meals?

Losing body fat is not about deprivation and starvation! Skipping meals increases your appetite for the next time you eat. There are many studies that show links between skipping breakfast and obesity.

I feel like this is depriving myself. Isn't it?

1. The Power Foods Lifestyle is not a deprivation lifestyle. Instead, it should teach you principles of how to combine your foods to be most strategic. Does it mean you can't have your favorite treats? Of course not -- I would hope you would plan for, and use portion-control, in the prescribed cheat meal of 1-2x per week.

2. I don't believe that we should "need" a treat every day. Will it take work to adopt this mentality? Yes. But your body does NOT need dessert or something yummy every day. While not cutting them out entirely, we should be careful not to turn to the other extreme that I see in many popular diets--the mentality of "eat what you want as long as you hit your numbers. No . . . discipline, controlling yourself, and making wise choices in terms of providing nutrients to your body is what a healthy lifestyle is about.

I'm always on the go. What are some good to-go options?

Please subscribe to Body Buddies World to have access to On-the-Go meal ideas for fast food places and popular restaurants.

Why do I need 1-2 indulgence meals per week? I feel like I'm messing up my progress.

#1: you need an indulgence meal or two to keep you psychologically sane. Not too many people are hard-wired mentally to apply an all-out insane approach with no backward glances on their change in eating. Most people love their foods that are not so strategic in their plans. Planning for 1-2 indugence meals per week allows you to have something to look forward to and enjoy your favorite foods in moderation without sabotaging your goals.

#2: as you eat according to a caloric deficit for weight loss, your body's hunger hormone that regulates your body's metabolism--leptin--can reduce. When you have a "re-feed," in which you consume larger than normal amounts of food, leptin levels are reset and your body is able to continue losing weight because your metabolism is functioning at a high level.

I heard eating carbohydrates makes you fat. Is that true?

Eating too many carbohydrates and the wrong kind of carbohydrates makes you fat. Carbohydrates are the main source of energy for your central nervous system. Without adequate amounts, you may feel lethargic, irritable, and experience more significant cravings. Complex carbohydrates take longer to break down by the body whereas simple carbs (the ones we want to avoid) are fast-acting carbs that spike your insulin and promote fat storage. 
 

How on earth does eating fat not make you fat?

Eating the wrong kind of fat and in combination with the wrong foods makes you fat (saturated and trans fat). Time to get rid of the fat phobias and realize that our bodies need essential fats. Fat is used by our bodies to provide energy, speed healing, protect our organs, maintain healthy skin and mucous membranes, reduce bad cholesterol, prevent coronary heart disease, and optimize our metabolism. 

Why isn't Milk a Power Food? What should I use as an alternative?

Please watch my training video on milk and its alternatives. You may watch it by clicking on this link.

Why shouldn't I eat low-fat, low-calorie, or fat-free foods?

While these foods may be lower in calories than its full-fat counterpart, many of these foods are still horrible for you! Just check out the nutrition label and see what I'm talking about. Additionally, these foods may contain added flour, salt, or sugar to improve flavor and texture after the fat is removed.​

I don't want big muscles so why do I need protein at every meal?

Protein helps your organs function properly, as well as support maintenance and repair in blood transport and clotting. Eating protein may provide the amino acids necessary for protein synthesis and muscle development, but you need to be putting in some serious work with weights to make this happen.

I work out so can't I eat anything I want?

Talk about dumb. Okay, so maybe you have good genetics and you may stay thin while eating like a starved man at a buffet. But what about the inside of your body--you know, the organs and elements that actually make your body function? Nutrition lays the foundation for the quality and length of our lives.



Won't I lose weight if I simply cut my calories?

Yes, it takes a caloric deficit to lose weight. But the question is what kind of weight are you losing? In order to focus on only losing body fat, retaining the muscle that aids our bodies in daily functioning and shapes our bodies aesthetically once we have low enough body fat to see it, we must take certain approaches to our nutrition habits.​