Most Underrated Way to Increase Metabolism

Most Underrated Way to Increase Metabolism

One of the biggest aspects of your metabolism that you have control over is NEAT (Non-Exercise Activity Thermogenesis). NEAT is any movement we do outside of exercise. Walking is a big one. Increasing NEAT increases your total caloric expenditure, so from a lean out...

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Training Deloads

Training Deloads

If you’re looking to get bigger, stronger, faster, not burn out, and have longevity in what you are doing, you need to be incorporating deload weeks into your training. I take deloads every 3-4 weeks because that’s what keeps me feeling good, but taking one every 4-6...

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Nutrition Through Injury

Nutrition Through Injury

If you are involved in a sport or into training of any sort, chances are you have probably dealt with injury at one time or another. ⠀⠀⠀⠀⠀⠀⠀⠀ The question I get from a lot of people is how to navigate through nutrition when activity drops and you enter into more of a...

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Overtraining/Undereating/My Story

Overtraining/Undereating/My Story

Hi! My name is Kristine Andali and I am the owner of KA Nutrition. You may know my story but maybe you don’t. I was a high-level competitive CrossFit athlete for the past 8 years but was doing it for around 10 years. Just recently I closed that door behind me to put...

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Macro Basics

Macro Basics

I think before we jump into macronutrients and the importance of each it is important to go over calories first. Simply put, a calorie is a measurement of the energy that we need to fuel our bodies.  A lot of emphasis gets put on “macros” but calories still take the...

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Prioritizing Rest

Prioritizing Rest

Not feeling motivated to train? Always feeling fatigued? Burnouts are real, I’ve been there... This is my reminder to you to listen to your body and stop ignoring the warning signs. Don't be afraid to take FULL rest days or even a rest week once and awhile. Your gains...

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Put An End To Demonizing Foods

Put An End To Demonizing Foods

I think it's important that we stop demonizing certain foods. The only time these “bad” foods are actually that bad for you is when they dominate your nutrition. If you’re nourishing your body with whole nutrient-dense foods first, then allowing yourself to eat the...

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You’re Not Messing up

You’re Not Messing up

Did you eat a bunch of sour patch kids last night? Cool, same. Did you miss a couple of workouts in the last couple of weeks? Cool, same. Did you eat way over your calories one day? Cool, same. You’re not messing up. The only time you’re messing up is when you give...

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Hacking Your Tracking

Hacking Your Tracking

Trust me, I know tracking your food can be difficult if you've never done it before. There are ways to make things easier though. You do have to keep in mind that if this is new to you, there is going to be an adjustment period. It's just the way it goes. But, I am...

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Accuracy – Flexibility – Consistency

Accuracy – Flexibility – Consistency

When you start tracking your macros or make changes to your diet these 3 things come into play. It really becomes a balancing act. Being too focused on accuracy you will lose some of your flexibility, and lets be honest you will definitely lose some of your sanity and...

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