Advertise on podcast: Kelly's Kounts Macros

How To Set Your Own Macros (Calculator) https://mailchi.mp/f78755f684ee/freediyguidetocalculatemyourmacros Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

https://mailchi.mp/f78755f684ee/freediyguidetocalculatemyourmacros FREE MACRO CALCULATOR Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

Learn how to eat out, enjoy it, and still hit your goals. This episode teaches you the 5 key steps to tracking restaurant meals with confidence and zero perfectionism. Join the KKM Clubhouse Monthly Membership $39  https://www.kellykountsmacros.com/clubhouse-monthly-membership Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

Sign Up For The Shred https://www.kellykountsmacros.com/the-shred Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

🎙️ HOW TO LOSE THE HOLIDAY FLUFF — First Episode of 2026 Feeling a little “puffy” after the holidays? Pants fitting tighter? Ready for structure again?  You’re not alone — and you’re not starting over. In today’s episode, Coach Kelly breaks down exactly how to lose the holiday fluff without extremes, detox scams, or overwhelm. Inside this episode:  • Why holiday weight gain is mostly water + inflammation  • How to get back into a calorie deficit (the REAL way Kelly sets targets)  • The truth about keto and why it doesn’t last  • How habit stacking actually works (one habit at a time!)  • Why a food scale will change everything  • How to rebuild consistency and momentum in 2026  • Tools & tips that actually move the needle This is your fresh start — simple, doable, and science-backed. ✨ SIGN UP FOR THE WINTER SHRED (starts Jan 18!)  Custom macros • Workouts • Accountability • Weekly live calls • Recipes • Support • $500 prize  👉 [Shred Link] Listen, take notes, and let’s kick off 2026 strong.  You're doing better than you think. 💛 Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

https://www.kellykountsmacros.com/clubhouse-monthly-membership Holiday Cravings Explained 🎄🍪 | Dopamine, Sugar Cravings & Why You Want ALL the Christmas Cookies In this episode, we’re breaking down exactly why holiday sugar cravings feel so intense — and why it’s not lack of willpower, weakness, or “being addicted to sugar.” It’s dopamine, habit loops, emotional cues, and biology. Once you understand what’s actually happening in your brain, everything changes. You’ll learn:  • What dopamine really is (and why it spikes BEFORE the first bite)  • Why you want “one cookie” and end up wanting a dozen  • How years of dieting create restrict–binge patterns  • Why cravings feel stronger during Christmas  • How emotional memories increase dopamine  • How to stop saying “I blew it” and breaking the cycle  • Science-backed craving strategies that actually work • How to enjoy holiday treats intentionally, without spiraling • How to rewire your brain so one cookie can truly be one cookie again Inside my KKM Clubhouse membership, we’re doing Sleigh Strong and working through mindset, cravings, habit shifts, and emotional eating together. If you want support, structure, and real transformation — join us. Timestamps:  00:00 Intro  01:25 Christmas cravings overview  03:10 What dopamine actually does  05:40 “I can’t have just one” explained  09:20 Restrict–binge cycle & past dieting  12:00 Emotional holiday triggers  14:10 Real-life cookie scenario  16:50 What to do when cravings hit  19:40 How to intentionally enjoy treats  21:10 The mindset that changes everything  22:30 Closing encouragement If this episode resonates with you, hit LIKE, subscribe, and share it with someone stuck in the cookie-craving cycle this season. You’re doing better than you think. 💛🎄🍪 Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

https://www.kellykountsmacros.com/clubhouse-monthly-membership Burn Calories in 15 Minutes During the Holidays 🎄🔥 | How to Stay Consistent, Build Muscle & Boost Metabolism In this episode, we’re breaking down how to burn calories in just 15 minutes — yes, really — during the busiest month of the year. December is chaotic… but consistency doesn’t require perfection. It requires a plan. You’ll learn:  • Why 15 minutes of strength training actually works • How muscle burns calories at rest • Why short workouts boost metabolism + EPOC • The truth about calorie burn on watches & treadmills • What really happens to the scale after overeating • Why “burning off” food is a myth • How to schedule 15-minute workouts so they stick • All-or-something vs. all-or-nothing • Why this is the perfect strategy for holiday success Inside my KKM Clubhouse membership, we’re doing Sleigh Strong — 15 minutes of strength training from Dec 1–23 — and it’s helping hundreds of women stay consistent, grounded, and confident through the holidays. If you want structure, accountability, and results… this is where you belong. 💛 Timestamps:  00:00 Intro  01:10 Why December feels hard  03:15 The science behind 15 minutes  06:20 Muscle + metabolism explained  08:45 The myths about calorie burn  11:00 What to do after overeating  13:00 All-or-something mindset  14:20 How to get your 15 minutes in  15:40 Closing encouragement If this episode helps you, hit LIKE, subscribe, and share with someone who needs a quick win this season. You’re doing better than you think. 💛🎄 Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

https://mailchi.mp/144117cec1ef/shredwaitlist Shred Waitlist  Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

Shred Waitlist  https://www.kellykountsmacros.com/ How to Handle Thanksgiving Without Gaining Weight Thanksgiving doesn’t have to be chaotic, stressful, or a reason to throw away all your progress. It is one meal and one day — and it does not undo your results. If you’ve been with me long enough, you know the motto: memories over macros. Here’s exactly how I handle Thanksgiving without gaining weight: • Get movement in first thing—after the turkey goes in the oven. Do a turkey trot, your own unofficial 5K, or simply a walk or lift.  • Delay breakfast and skip the mindless morning treats (or take a bite and move on). I make a huge egg white omelet with veggies and leftover protein like shrimp, turkey meatballs, or Canadian bacon.  • Never show up starving. Eat a protein-rich snack beforehand.  • Bring a veggie tray with Greek yogurt ranch dip to avoid grazing.  • Lighten up wine with Fresca or choose a mocktail.  • Sit when you eat—no grazing at the appetizer table.  • Use the one plate rule and only take what you actually enjoy.  • Stop at “enough,” not “stuffed.”  • Eat your plate in order: turkey first, veggies second, fun foods last.  • Pre-track your priority (dessert, stuffing, wine—pick ONE).  • Release the “once a year” mentality. You can make these foods anytime.  • Leftovers: keep turkey and mashed potatoes for Clubhouse recipes. Send everything else home with Uncle Louie or freeze/donate it.  • Remember: it’s a holiday, not a holiweek or holimonth. Get right back to normal Friday.  • After dinner, walk with your kids or cousin Beth instead of crashing on the couch.  • Pack your macro-friendly diaper bag for Black Friday. You can enjoy the holiday, honor your goals, and feel proud — without dieting, restricting, or going into all-or-nothing mode. If this helped you, hit like and subscribe. Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

https://www.kellykountsmacros.com/clubhouse-monthly-membership In this episode, “I’m Not as Far Along as I Want to Be,” Kelly gets real about what happens when your progress doesn’t match your expectations. You’ll hear real stories from women who’ve battled scale frustration, self-doubt, and the “I should be further along” mindset — and how to shift from perfectionism to progress. This is for you if:  • You’re in the messy middle of your weight loss journey  • You finished The Shred but feel “stuck”  • You’re tired of the scale being the only measure of success  • You’re ready to build consistency and self-trust You’ll learn:  ✨ Why perfection is prison  ✨ How the only way to fail is to quit  ✨ How to recognize that success is guaranteed — even if it takes longer  ✨ How to reframe “I’m behind” into “I’m becoming” PLUS — Kelly shares how to keep your momentum inside the KKM Clubhouse with the Sleigh Strong Challenge starting December 1 🎄 🎧 Listen now wherever you get your podcasts.  💪 Join the Clubhouse: Link above   #KellyKountsMacros #KKMPodcast #MindsetMatters #StayOnTarget #SleighStrong Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

https://www.kellykountsmacros.com/clubhouse-monthly-membershipIn today’s episode, I’m talking about something I see ALL the time — comparison. You’re comparing yourself to your old self, to your friend on Ozempic, to your sister doing a crash diet, or to the version of you who weighed ten pounds less five years ago. But here’s the truth: comparison is the thief of joy. And if you’re constantly looking side to side, you’re slowing down your own progress. We’re diving into:  ✨ The real definition of comparison (and why it’s human nature — but dangerous)  ✨ What happens when you compare your journey to others (especially during The Shred!)  ✨ How to keep your “racehorse blinders” on and focus on YOUR lane  ✨ 5 strategies to stop comparing and start reflecting:  1️⃣ Curate your environment  2️⃣ Reflect, don’t compare  3️⃣ Use data, not drama  4️⃣ Set micro goals  5️⃣ Practice gratitude for your body Whether you’re in The Shred, The Clubhouse, or just starting your fitness journey, this one’s going to help you refocus, find peace, and make sustainable progress — your way. 🎧 Listen on Spotify or Apple Podcasts  💪 Join The Clubhouse for recipes, accountability, and community support: [insert link]  🎁 Sleigh Strong starts Dec 1 — a 3-week Clubhouse event to stay consistent through the holidays! Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

Join the Clubhouse https://www.kellykountsmacros.com/ In this week’s episode of the Kelly Kounts Macros Podcast, we’re tackling one of the most common challenges in a fat loss journey — stress eating. You’ll learn what stress eating really is, why it happens, and eight practical ways to stop it before it starts. Kelly shares simple mindset shifts, real-life examples, and powerful tools to help you manage emotions without turning to food — including how to pause before eating, recognize triggers, and build new coping habits that actually calm your body instead of feeding the stress. She also shares updates from inside The Shred and The Clubhouse — including the newest high-protein Alfredo recipe everyone is obsessed with, the upcoming Sleigh Strong event launching December 1st, and the next Shred starting in mid-January. If you’re ready to stay consistent through the holidays and strengthen your awareness around food, this episode will leave you feeling encouraged, empowered, and ready to take action. Listen now and don’t forget to join The Clubhouse — the link’s in the show notes! Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

https://www.kellykountsmacros.com/clubhouse-monthly-membership Are you letting the scale control your progress — or are you building the system that creates it? In this episode, we’re talking about the BIGGEST mistake I see: focusing on the number instead of the habits that move the needle.  I’ll break down how to separate emotion from data, why the scale lies (yep, daily), and how to build systems that make progress inevitable. You’ll learn:  • Why the scale can fluctuate up to 5 pounds overnight  • How to build a repeatable system that guarantees progress  • The habits my clients focus on that create lasting change  • A mindset shift that will help you stay consistent — even when the scale doesn’t move 🎧 Listen, walk, or meal prep while you tune in — this one’s going to change how you think about weight loss forever. Join my Clubhouse community for coaching, accountability, and the systems that make results stick:  👉 kellycountsmacros.com #KellyKountsMacros #MacrosMadeSimple #WeightLossMindset #ShredLife Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

If you’ve ever felt like you’re constantly thinking about food — or the opposite, where you don’t even feel hungry anymore — this episode is for you. We’re diving into the science behind brain hunger vs. stomach hunger, what’s really going on with your hunger hormones (ghrelin and leptin), and how years of dieting or deprivation can dull your body’s natural hunger cues. You’ll learn how to tell the difference between true, physical hunger and emotional or “brain” hunger — and the simple strategies to rebuild trust with your body again. Because you don’t need another diet… you need connection, awareness, and a plan that actually fits your life. If you’re ready to take the next step and get the structure, support, and accountability you need, join the Clubhouse at kellykountsmacros.com 💛 Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/

https://www.kellykountsmacros.com/ Join Kelly's FREE FB Group https://www.facebook.com/groups/261664978956576 Follow Kelly On Instagram https://www.instagram.com/kellykounts_macros/ Apply To Work With Kelly 1:1 https://docs.google.com/forms/d/1LxbA84G5fUGOp0feSU8jbkgc2lRoXEOqv5hBZHOERAw/edit Visit Kelly's Website https://www.kellykountsmacros.com/