Megan Keenaghan - thekeencoach

Thank you to every client, referral or person who has interacted with me in 2023.

I am so lucky with the amazing people I get to work with year after year.

You honestly inspire me every week, through your commitment to your health and wellbeing, through your strength to over come challenges and grow through them. 💪🏼

Bringing you more content here on supporting yourself with your relationship with food and body image is something I am looking forward to building on again in 2024.

I hope to help many more of you to find that feeling of home within your bodies and overcome that constant battle many of you struggle with.

Wherever you are HAPPY NEW YEAR, and wishing you a year of so much possibility.

Megan () 💜

Let’s talk about the how mindful eating can support your health and fatloss goals. 🍽️💫

Mindful eating is a practice of being fully present with your food. It’s about savoring every bite and listening to your body.

Here are some of the first steps you can take to start being more mindful :

1.Put Away Distractions: Step away from screens and distractions. Focus solely on your meal and the people you’re with.

2. Pause & Breathe: Before your meal, take a moment to pause, take a deep breath, and set a positive intention

3. Engage Your Senses: As you take that first bite, notice the texture, the flavors, and the aroma. Engage all your senses

4. Chew Slowly: Put down your fork between bites. Chew slowly and savor each mouthful. This allows your body to signal when it’s satisfied.

5. Listen to Your Body: Check in with your hunger and fullness cues. Eat until you’re satisfied, not stuffed.

There is no “right” or “wrong” way to eat mindfully. It’s about building a healthy relationship with food, free from guilt or judgment.

Drop a 🤤 if you’re ready to be present & savor every bite!

What are you’re thoughts & feelings around seeing transformation photos on social media ⬇️

Feel like you are constantly seeking that “perfect” body but never quite getting there?

It may be time to ask yourself?

What is it I am hoping this “perfect” body will give me in my life?

More joy? Connection? Contentment?

If you feel this is you, I love talking with people about this and helping YOU find your next steps DM me “CONNECTION” and let’s chat! 💜

“ I can’t believe that I have finally gotten to a comfortable weight AND enjoyed life while getting here. I honestly thought I was stuck in that cycle forever when I first came to you, THANK YOU SO MUCH for your support and guidance to get here, I feel like a new woman.”

This is a comment from a recent client’s check in 🥰, who came to me feeling stuck in a tiring cycle of dieting.

She knew she needed to take a different approach.

And while at the beginning she was a “little” apprehensive about including foods that she usually “banned”,

And only working out in the gym 2-3x per week instead of her usual 5-6, 🙈

She realised all the pressure she use to put on her self to do everything “right” and “perfect” was actually stopping her achieving her goal!

With support, guidance and accountability of The KC Method, she has achieved her goal, while improving her relationship with food, her body and while living a wholehearted life.

Life’s to short to spend so much time hating your body and banning your favourite foods.

I would love to chat to you if you feel the same, DM me “ FATLOSS” and let’s talk next steps!! 💪🏼

This is something we use weekly on The KC Method.

I see many of you getting caught up in negative criticisms of yourselves,

Leading to shame, guilt and difficulties implementing new habits!

Where when we get curious it leads to;
-Awareness
-Solutions
-Direction

So next time you find yourself being critical, and asking “what is wrong with me why can’t I stick to this diet, or why do I keep binging”…

Change the narrative,

Ask yourself what is my body trying to tell me here..

Listen,

Journal,

Implement.

Need Support?! You are who I work with AND we are now taking on 1-1 clients for the September intake of The KC Method!

DM “mindset” for more details 💜

Boundaries are something I don’t hear too often being talked about in the health and fitness space,

Yet they are a CRUCIAL component in supporting and protecting our energy, our relationships both with ourselves and others, and getting RESULTS!!

But Megan …

Yes I know it’s uncomfortable believe me I’ve been there,

But remember YOU are the only protector of your OWN time and energy!!

And while at the beginning saying “no to others” can feel 🤮🫥

It does get easier (see client win 😉)

If you are tired of falling into the same never ending cycles and want to try something that is based on foundations for lasting results!!

DM me “I’m ready” to come on board for my SEPTEMBER 1-1 intake of The KC Method where we support, fatloss, improved body image AND relationship with food!

SAVE this post for later!!

Social media can have a huge impact on how we see ourselves in the world.

It has the power to empower us but also make us sometimes feel inadequate!

I challenge you to do a social media audit, to identify if your feed is draining you or empowering and uplifting you.

I have outlined tips above on how to utilise social media to promote a more positive body image.

If you found this helpful like & hit the follow button for more tips on fostering a positive body image

Tracking calories can be a great tool for many at the beginning of a journey to gain a better understanding of;

Eating patterns
Food content
Portion control

But it is NOT the be all and end all for fatloss,

A good coach will screen their clients to see how their relationship with food is before they start them on a calorie/macro goal.

Depending on your history with dieting and tracking it may not be the best strategy for you,

And there are plenty of alternative ways to create a calorie deficit without tracking.

If you see yourself in any of the points outlined in this post do reach out I would love to discuss with you alternative approaches.

DM “alternative”

Many of the clients I work with come to me with a very black and white mindset, that is actually stopping them achieving their goals.

They come to me saying “Megan I can just never stick to anything long term”

This is when we firstly get clear on their;

1) Values
2) Goals
3) Current mindset around health & fatloss

And then set a strategy that best supports their value aligned goals!

When we live in black and white thinking we leave no room for the inevitable thing called “life”,

No journey is ever going to be linear and we need to make space for that,

there are weeks you will miss your workouts,

Weeks you will embrace the celebrations and indulge in cake,

Days where you just don’t want to get off the couch!

But our results come from what we do MOST of the time, and having a flexible mindset that doesn’t completely throw you every time one of the above happens is the key to sticking to your habits and getting long term results.

You are literally who I work with, DM me “mindset” to have an open conversation about this and how I may be able to support you on The KC Method 💜

Something I hear regularly in discovery calls and onboarding forms.

I don’t eat breakfast / I’m never hungry for breakfast.

Followed by; I find myself turning to the fridge/cupboards in the evening and can never stop at 2’biscuits.

Supporting binge and over-eating starts with creating a regular and consistent eating pattern.

This includes a substantial breakfast!

If your someone who has chronic dieted or restricted foods for years your internal hunger and fullness cues are more than likely out of whack.

The only way to regain them is to start fuelling yourself regularly & consistently.

If you find this challenging to start with;

Think about it as nourishing your body and connecting with your body, giving it what it needs right now so you can continue to heal your relationship with food and your body!

Want to chat some more on this topic?! … DM me “breaky”

Filling up my cup!

Before every weekend I ask myself, how do I want to feel when I wake up on Monday.

Usually it’s the same - content, grounded & connected.

Every thing I plan to do that weekend I ask myself, will this leave me feeling content, grounded and connected?

Or will this leave me feeling disconnected, anxious, guilty.

Every action is a choice, this is something I talk to clients about.

Taking responsibility for your choices.

You are in control of how you wake up Monday morning,

Feeling calm and empowered or feeling stressed and disconnected.

Many of you struggle with weekends it’s when you find yourself more likely to binge or over eat, it’s when you wake up Monday hating your body.

It’s after the weekend the restriction mindset kicks in again!!

If this is something you struggle with DM “connect” I love chatting to people about this 💜