Ronda Kremske

09/03/2026

09/02/2026

I know most people do not need another reminder to drink water. What they need is a simple system that makes it easier to remember, so check the infographic for 7 easy ways I make hydration more automatic during the day.

Save this for later, or send it to the friend who always remembers they forgot water at 8:47 p.m.

08/29/2026

I knew the cinnamon rolls were becoming a problem when I made a second batch.

Cinnamon rolls had been part of our family Christmas for years. No matter which plan I was following, I was usually the person watching everyone else enjoy them while trying to convince myself that the smell was festive enough.

That year, Connor was in maintenance after losing 106 pounds, and he was feeling disappointed about missing one of our traditions. So I found a version made with almond flour that Kira, Connor, and I could enjoy.

They were really good.

Connor loved them so much that I made another batch. I planned to save one for my parents, but by the time I got around to that generous idea, they were gone. Apparently, we had completed a very thorough quality inspection.

Then I saw the scale moving toward my personal five-pound limit.

I knew exactly what had been happening. It wasn't that almond flour was "bad." It was that I had stopped respecting my own boundaries with it. Almond flour may fit into maintenance, but my body does not respond well when I keep eating it. Having those cinnamon rolls sitting around also gave me far too many opportunities to “just have one more.”

That realization brought up some disappointment. I wanted the family tradition. I wanted the cinnamon rolls. I also wanted to protect the health and results I had worked so hard to build.

So I finished with the almond flour and returned to weighing, measuring, logging, and following the structure I already trusted.

Maintenance still asks me to pay attention. I watch the patterns, notice when my clothes or the scale begin changing, and respond before a few pounds quietly become much more.

And those cinnamon rolls?

They can remain a Christmas visitor. They do not need their own bedroom in my house.

What holiday food is hardest for you to keep in the house once the celebration is over?

08/27/2026

Still trying to lose weight but nothing seems to stick?

If you’ve tried cutting calories, skipping meals, and buying expensive shakes or pre-packaged foods and still feel stuck, frustrated, and exhausted, please know that there’s a better way.

I created the Beyond Keto eBook to help you stop the guesswork and start seeing real results using real food.

This isn’t about strict keto rules or spending hours in the gym.

It’s a sustainable approach that focuses on simple swaps, balanced meals, and practical strategies that fit real life.

📘 Inside the Beyond Keto eBook, you’ll learn:

✔ What to eat and what to avoid (without overthinking it)

✔ How to kick sugar cravings and feel in control again

✔ Easy, real-food swaps for your favourite comfort meals

✔ My go-to tips to get started without feeling overwhelmed

You’ll also get recipes for a 3-Day Meal Plan to help you get started right away.

Whether you're just getting started or looking for a gentle reset, this guide will walk you through the first step with confidence.

Want a copy? Comment “EBOOK” and I’ll send you your FREE copy..

Let’s make weight loss simple and sustainable this time 💛

08/25/2026

The scale isn't always the problem.

When my progress slows down, I don't immediately assume my plan has stopped working. Instead, I go back to the basics.

These are 5 of the 12 questions I coach my Real Health Resolutions members to ask when their weight loss stalls and the same questions I personally review whenever I need to troubleshoot my own progress.

Save this post for the next time the scale refuses to cooperate.

08/22/2026

When was the last time you ate salmon, mackerel, or sardines?

If answering that question requires scrolling back through old vacation photos, it may be worth looking at how often omega-3s are making it onto your plate.

Omega-3 fatty acids include EPA and DHA, which support heart health, brain function, and a healthy inflammatory response.

I prefer starting with food whenever possible. Fatty fish such as salmon, mackerel, and sardines are excellent sources. H**p hearts are another easy option that can be added to Greek yogurt, salads, or other meals.

I personally take an omega-3 fish oil containing both EPA and DHA. I also enjoy salmon, but I know that planning to eat fish and actually remembering to thaw it are two separate events.

When those food sources rarely appear in your week, supplementation may be something to discuss with your healthcare provider.

Pay attention to the type of omega-3s included, the amount of EPA and DHA, the quality of the product, and any medications or health conditions that could affect whether it is appropriate for you.

A bottle saying “fish oil” on the front does not tell you everything you need to know.
Comment SUPPLEMENTS and I’ll send you my list of approved supplements without added sugar.