High Achievers & Athletes,

We know, we know...another newsletter about nutrition. But here’s the thing: if we could send you one every week on this topic, we probably would! Why? Because understanding your nutrition is understanding your health. And honestly, once you’ve got a handle on this stuff, you’re holding the keys to better performance, better recovery, and—let’s face it—just feeling like a superhero in your own skin.

Nutrition can seem like a vast and overwhelming world, but trust us, with a little curiosity and willingness to experiment, you’ll quickly realize that most of us are just overcomplicating things. It doesn’t need to be rocket science. For real.

Alright, enough pep talk—let’s get into the good stuff.

LET’S GET REAL FOR A MOMENT

We’ve all been there, thinking we’re doing everything right—eating “clean,” skipping dessert, maybe even cutting carbs completely (gasp). Yet, the scale doesn’t budge, your pants feel the same, and you’re left wondering if you’re somehow immune to results. Spoiler alert: you’re not!

Here’s the thing...

Your body isn’t some magical entity that responds to wishes or "good intentions." It operates like a well-oiled machine, and that machine runs on calories—calories in and calories out. You could be following the trendiest diet out there (keto, vegan, carnivore, or the “I barely eat” diet), but if you’re not in a caloric deficit, you’re not going to lose fat. Simple as that.

THE COLD, HARD TRUTH:

YOU’RE A BIOLOGICALLY-DRIVEN MACHINE (NOT A UNICORN)

Tracking your macros is like budgeting your money. If you don’t know where your calories are going, chances are, you’re overspending. And just like you wouldn’t throw your paycheck around without knowing where it’s going (hopefully not!), you shouldn’t approach your nutrition with a blindfold on.

We get it. Tracking sounds tedious—like the nutritional equivalent of doing taxes. But trust us, once you start, it becomes second nature. And the best part? There’s no perfect way to begin.

START SIMPLE: BUILD YOUR MEAL TEMPLATE

Here’s how you get going:

• Pick a day—today works! Grab your nutrition tracker of choice (MyFitnessPal,..).

• Build out a day of meals that hit your macros. That means getting a good amount of protein, carbs, and fats spread out across your day.

• Don’t stress the details—just aim for balance and include foods you enjoy. You like rice? Great, throw it in. Got a thing for dark chocolate? Save a little room in your macros for that treat. (Yes, you can have daily treats. That's what a good relationship with food looks like)

Some of the best protein sources? Chicken breast, lean beef, fish, Greek yogurt. For carbs, think rice, potatoes, oats. Keep fiber in check too—10-15 grams per 1,000 calories. And if you’ve got fats to fill in, hit up the avocado, nuts, or a little almond butter.

Now here’s the kicker—stick to that plan for at least four weeks and try to not change any other variables. No matter what happens, you’ll gather valuable feedback and learn more about how your body responds.

WHAT TO EXPECT OVER TIME

If after 4 weeks your bodyweight isn’t trending down, don’t freak out! It’s all about small adjustments. Just drop your calories by 10-15% (while keeping protein steady) and keep going.

Be patient—results don’t happen overnight, but they do happen when you’re consistent.

Alongside your macros, remember your hydration game. Water is your best friend, especially when dialing in fat loss and performance. Aim for at least 2-3 liters a day, and more if you’re sweating hard.

.

And about that nutrition… we’re not here to make life miserable. Carbs are NOT the enemy (I see you, keto fans), but let’s be smart about where those carbs come from. For example, try to avoid wheat-based carbs leading up to events—things like pasta or bread can be harder on digestion. Instead, opt for easy-to-digest carbs like rice, potatoes, and fruit.

And hey, if you're feeling like going next-level on your fat loss journey or dialing in that performance? We’ve got you. Our 1:1 ONLINE NUTRITION COACHING is the perfect way to get personalized advice and ensure you're making progress. Whether it’s fat loss, muscle gain, or finding that balance, we're here to help you hit those goals.

ONE LAST THING…

Look, we all want results right away. But the truth is, the best thing you can do for yourself is to just start. Don’t overcomplicate things or stress about having the “perfect” plan. The only wrong move is doing nothing at all.

So, if you’ve been on the fence about taking control of your nutrition and hitting those goals—whether it's building muscle, losing fat, or just living healthier—this is your moment.

And if you're ready to take things to the next level? Well, you know where to find us. 😉

Passionately, 

Your coaches, at KINAVIA.

Written by Maxime Dupont 

 If you enjoyed reading this email, you can support us by spreading it to the word. Hit the forward button, share it with a friend and tell us your thoughts! We love to hear back from you.