Krista Havens Macros and Fitness

07/17/2026

🍎 Want to help your kids build a healthy relationship with food?

It starts with creating an environment where all foods can fit, and healthy habits are modeled—not with strict rules or fear around certain foods.

Here are a few simple ways to encourage a positive relationship with food:

• Avoid labeling foods as "good" or "bad." Instead, think of foods you eat more often and foods you enjoy sometimes. This helps reduce guilt and the "forbidden fruit" effect.

• Offer a variety of foods without pressure. Encourage kids to try new foods, but let them decide what and how much to eat. It can take many exposures before a child accepts a new food, and it's okay if they never love some. (I still can't do melons!😅)

• Get them involved. Kids are often more willing to taste foods they helped choose or prepare.

• Make nutritious choices the easy choice. Keep fruit on the counter, pre-cut veggies in the fridge, yogurt, string cheese, or nuts ready to grab, and save treats for when you intentionally want to enjoy them, rather than leaving them front and center.

• Teach what foods do for our bodies. Instead of saying a food is "healthy," explain how it helps us grow, gives us energy, builds strong muscles, or supports strong bones.

• Model the habits you hope they'll develop. Kids learn far more from what we do than what we say!

• Find ways to celebrate that don't always involve food. Creating fun non-food traditions at home can help keep food from becoming the center of every celebration.

Remember, you don't have to create a "perfect" food environment. Processed foods are everywhere, and that's the reality we live in. If you can make home a place where nourishing foods are easy to find, all foods are allowed in moderation, and mealtimes are positive and pressure-free, you're already giving your kids an incredible foundation.

What are some ways your family encourages healthy habits around food? I'd love to hear what's worked for you!

07/02/2026

Planning a trip this summer? ☀️

You don’t have to choose between making memories and staying mindful of your health goals. A little planning can help you enjoy both.

Here are 5 simple travel tips:

1. Pack snacks for the road

This graphic from Stephanie Kay Nutrition has great ideas that travel well and provide protein, fiber, micronutrients, or some combination of all three.

2. Be intentional when eating out

Try prioritizing protein + veggies for your entrée, then choose one splurge (bread basket, appetizer, or dessert) instead of all three. It can still feel special without feeling like you’re “starting over” afterward.

3. Build movement into the trip

Walking tours, hiking, biking, kayaking, paddleboarding, or simply exploring on foot can be a fun way to see a new place and stay active.

4. Start the day with protein + fiber

A solid breakfast can help keep hunger and cravings more manageable while giving you steady energy for all the activities you have planned.

5. Stay hydrated

Dehydration can sometimes feel like hunger and may leave you feeling sluggish. Keep a water bottle with you and sip throughout the day when you can.

6. Do body weight exercises

No gym? No problem! Try doing lunges, squats, triceps dips, or push-ups in your hotel room. Or pack a band or jump rope since they are lightweight and versatile!

The most important reminder:

A few days or even a week of vacation is far less important than the habits you practice over the other 50+ weeks of the year. That’s where real progress happens.

And if being extra flexible helps you fully enjoy a special trip, that’s okay too. Make the memories, then simply return to your usual routine when you get home. 💛

Progress doesn't require perfection - even on vacation!

06/13/2026

The more disciplined your environment is, the less discipline you need.

James Clear said:
"Environment is the invisible hand that shapes human behavior."

We often assume our habits are a reflection of our motivation, willpower, or effort. And while those things matter, over time our environment can have an even bigger influence on the choices we make every day.

The goal isn’t to constantly rely on motivation. It’s to create an environment where the choices that support your goals become the easiest choices to make.

Here are a few ways to set up your environment so you need less discipline and motivation:

1. Shop the perimeter of the grocery store.
This naturally fills your cart with more whole foods — fruits, vegetables, fresh meats, and dairy. Some of my staples are berries, salad kits, chicken and pork tenderloins, lean ground beef or turkey, and Greek yogurt.

2. Keep easy grab-and-go foods visible.
A bowl of countertop staples makes it easier to reach for something nutritious when life gets busy. My favorites are bananas and clementines because they’re always ready when I need something quick.

3. Put your priorities at eye level.
The foods you want to eat regularly should be the easiest to see and reach. The foods you enjoy occasionally can require a little more intention.
(I love a handful of chocolate chips too — I just keep them higher in the pantry than the Greek yogurt that’s front and center in my fridge!)

4. Simplify meals with a simple formula.
Think:
🥩 Lean protein
🥑 Healthy fat
🍚 Complex carbohydrate

When you keep simple ingredients from each category on hand, putting together a balanced meal becomes much easier.

5. Repeat what works.
Buying staple ingredients for meals and snacks you already enjoy eliminates decision fatigue — one of the biggest motivation killers.

For me, that means always having the ingredients for my morning berry oatmeal ready to go.

Small changes in your environment create fewer decisions, fewer obstacles, and more consistency.

Don’t make discipline your only strategy. Build an environment that helps you succeed!

03/26/2026

5 Mistakes I See All the Time in Health & Fitness 👇

If you feel stuck, frustrated, or like nothing is working… one of these might be the reason:

1️⃣ Cutting out entire food groups
Protein, carbs, and fats ALL play an important role in your health.
Balance > elimination.

2️⃣ Jumping from one “named” diet to the next
If it has a long list of rules and restrictions, it’s probably not sustainable.
Nutrition should fit your life—not take it over.
Flexibility = consistency.

3️⃣ Ignoring your relationship with food
A lot of us grew up with “low-calorie,” “low-fat,” and “burn it off” messaging.
But eating should feel enjoyable and supportive—not stressful.

Your workouts and your nutrition should actually align with your goals.
And sometimes, that means spending time eating at maintenance and learning how to truly fuel your body before ever focusing on fat loss.

4️⃣ Not eating enough to support your workouts
You can’t expect to train well if you’re underfueled.

Shifting from:
“I need to earn my food”
to:
“I fuel my body for my life and workouts”

…is a game changer. 💛

5️⃣ Relying on fitness trackers for calories burned
These are often WAY off and can quietly sabotage your progress.

Instead, focus on:
✔️ Protein targets
✔️ Calorie targets (based on your goal)
✔️ Daily movement (steps)
✔️ Strength training

Nail those, and you don’t need to stress about what your watch says.

✨ The goal isn’t perfection—it’s building something you can actually stick with.

Which one do you see most often (or have struggled with yourself)?

03/11/2026

Confused by all the online noise in the fitness and nutrition space?

You’re not alone.

There’s an endless supply of information out there, and a lot of it is conflicting. If you're looking for evidence-based guidance without the extremes, here are a few of my favorite FREE resources that I often recommend to clients.

📚 Looking for scientifically sound articles on a variety of nutrition topics?
Stephanie Kay Nutrition (bonus: a great whole food recipe index too!)
https://kaynutrition.com/

🔥 Want to estimate how many calories your body actually needs?
These calculators can help estimate your total daily energy expenditure (TDEE):

Simple estimate:
https://eatmore2weighless.com/weight-loss-calculator/

More detailed (great if you like numbers and options):
https://tdeecalculator.net/

🧠 Struggling with emotional eating?
This podcast episode does a great job breaking down the real causes and practical solutions:
Biceps After Babies Radio – Episode #394
https://www.bicepsafterbabies.com/the-real-causes-of-overeating-and-practical-solutions-that-work-with-coach-sarah-best-of-2025/

📱 Want a food tracking app to build awareness around your habits?
MacrosFirst
https://www.macrosfirst.com/

🏋️ Looking for quality strength workouts you can do at home?
Free workout programs from Caroline Girvan:
https://www.carolinegirvan.com/free-programs/

My personal favorites so far are Iron and Beastmode.

Sometimes the best first step is simply finding clear, reliable information. Hopefully these help cut through some of the noise.

And if you ever want help applying this kind of information to your own goals, that’s exactly what I help my clients do.

https://calendly.com/kristahavensmacrosandfitness/nutrition-and-fitness-consult

03/08/2026

Macro tracking can feel overwhelming at first, but it doesn’t have to be.

The goal isn’t perfection — it’s awareness.

Tracking for even a short time can help you learn how much protein you're eating, how balanced your meals are, and where you might want to make adjustments.

Start simple and build from there.

Comment below with any questions you have about the process!

03/02/2026

“You do not rise to the level of your goals. You fall to the level of your systems.”
— James Clear, Atomic Habits

When I first read that, it felt freeing.

It means you don’t need more willpower.
You don’t need to “try harder.”
You just need a few simple systems that support you.

If you’re feeling stuck with fitness or nutrition, here are four gentle anchor habits to focus on:

⚓️ Protein: Aim for 0.7–1g per pound of goal body weight
⚓️ Fiber: Aim for 25–35g per day
⚓️ Strength train: Each major muscle group 2x/week
⚓️ Steps: Work toward 10,000/day (increase gradually if you’re building up)

These habits keep you moving, fueled, and consistent — even when motivation dips.

When the basics are in place, everything else feels simpler: your energy, your routines, your confidence.

If you’re tired of starting over and ready to build strength and well-being into your everyday life, I’d love to help.

Whether you’re looking for a one-time strategy session you can implement on your own or ongoing accountability, we can create a system personalized to you. I work with clients in-person and virtually.

You can schedule using the link below. 🩷

https://calendly.com/kristahavensmacrosandfitness/nutrition-and-fitness-consult

02/22/2026

02/12/2026

If you’ve ever thought,

“I just have a slow metabolism,” this might be exactly what you need to hear...

Your body isn’t broken. It just needs a little more support.

Your daily energy burn isn’t just workouts.
It’s movement.
It’s muscle.
It’s nourishment.
It’s consistency over time.

Most women I work with don’t need to eat less.
They need to:

• build strength 💪
• move more throughout the day 🚴
• eat enough protein 🍗
• stop starting over every Monday 🗓️

Metabolism isn’t fixed.
It adapts to how you treat it.

And small, steady habits really do add up.

If you’re tired of extremes, you’re in the right place! 🩷