Category: Fitness

Struggling to stick to your health goals? You’re not alone. Many people know what to do but can’t seem to make it happen. As a dietitian, I’ve seen this challenge repeatedly, and traditional advice often misses the mark. Enter motivational interviewing in nutrition—a powerful approach that helps clients unlock their own motivation for lasting change. 

I’m Kellie Lunday, a registered dietitian, AFPA’s Nutrition Content Lead, and contributor to AFPA’s new Nutrition and Behavior Change certificate of specialty. As a registered dietitian with nearly ten years of experience guiding clients to healthier lives, I’m excited to share why motivational interviewing is transforming nutrition coaching. This article explores how motivational interviewing training can empower you as a coach, a dietitian, a student, or a wellness enthusiast. We’ll also take a look at how AFPA’s certificate of specialty equips you to master MI specifically in a nutrition setting. Let’s dive in! 

What is Motivational Interviewing? 

I’m passionate about motivational interviewing because it helps build lasting habits and it allows you to form strong bonds with clients. Motivational interviewing (MI) is a client-centered technique that fosters behavior change by helping clients resolve ambivalence. Unlike directive coaching, MI builds collaboration, letting clients discover their own reasons for change through engaging, focusing, evoking, and planning. At its heart lies the OARS technique—Open-ended questions, Affirmations, Reflective listening, and Summarizing. 

For example, instead of saying, “Cut out sugary drinks,” a coach might ask, “What might change in your day if you swapped sugary drinks for water?” This taps into why MI works in nutrition: it empowers clients to own their goals. A 2014 cluster randomized control showed a significant increase in fiber, vegetables, and fruits with motivational interviewing for dietary change.

Affirmations in motivational interviewing, like “You’ve shown real dedication by tracking your meals,” boost confidence. Motivational interviewing questions examples—such as “What’s one small step you feel ready to take?”—create a safe space for exploration. These tools make MI ideal for nutrition coaching. 

One of my clients felt a ton of pressure to lose weight based on her doctor’s recommendations. She assumed she needed to follow a low carb diet, despite not wanting to give up many of her cultural foods. Using OARS, I was able to help her find an approach based on her diet preferences and strengths in the kitchen. This was a huge nutrition breakthrough for her to reject a restrictive mindset and still eat the foods she loved! 

MI in Nutrition Coaching 

Traditional coaching often prescribes promote diets or workouts, but these can feel restrictive. Motivational interviewing for health coaches changes the game with healthy client-centered conversations . By listening empathetically, coaches help clients find intrinsic motivation for MI for healthy eating behavior. 

(Content Note: The following discusses weight loss, which may be sensitive for some readers.) A 2017 study showed MI clients maintained significantly more weight loss over two years than those given standard advice. One of my previous clients worked as a busy engineer wanted to lose weight to support her fertility journey. Through MI, she identified her “why” and built sustainable habits for her meal and snack patterns that helped her lose weight and reach her goals.

Motivational interviewing in nutrition also excels by addressing ambivalence. Clients may want change but feel stuck. MI helps them move forward, making it a must for nutrition coaching professionals. 

I had a client who was really struggling to kick start his weight loss journey. Using open-ended questions like “what other areas of your life have you been successful?” and reflecting on his financial achievements with budgeting, my client was able to think of his diet in terms of calorie “spending”. Rather than praise his weight loss, I affirmed his commitment to logging and taking inventory of his usual eating patterns. Throughout our work together, he was able to lose over twenty pounds, get off his blood pressure medication, and have more energy to coach his track team! 

Key Techniques of Motivational Interviewing 

Ready to try MI? A motivational interviewing cheat sheet can guide you. Here are core techniques of motivational interviewing: 

• Open-ended Questions: “What would make healthy eating easier for you?” 
• Affirmations: “You understand the importance of healthy eating and made an effort to try new recipes.” 
• Reflective Listening: If a client says, “I’m too busy to cook,” respond, “Time feels like a big challenge for you.” 
• Summarizing: Recap the client’s thoughts to show understanding. 

Integrating techniques like engaging, focusing, evoking, and planning in diet counseling is key for motivational interviewing for dietitians and nutrition coaches. These techniques help clients explore barriers without judgment. The comparison below highlights MI’s edge: 

Approach	Traditional Coaching	Motivational Interviewing
Style	Directive, advice-heavy	Collaborative, client-driven
Client Role	Passive recipient	Active participant
Outcome	Short-term compliance	Long-term behavior change

In AFPA’s Nutrition and Behavior Change certificate of specialty, I teach and dive deeper into each of the components of MI, with my favorite being the art of evoking. It is a skill that helps you draw out a client’s “why” and elicit their own internal motivations for change. I find this to be an essential part of nutrition coaching to drive lasting success. 

Busting Common MI Myths 

New to MI? A common myth that I encounter with new students is that MI “takes too long” and clients “just want to be told what to do”. With practice, I’ve been able to sprinkle MI skills into my nutrition coaching sessions and have seen clients make even great progress than those wanting to take a backseat to changing their lifestyle habits. Here are some of the most common MI misconceptions that might hold you back:

• Myth: MI is just “sympathetic to a situation.” Reality: MI is a structured, evidence-based approach requiring skill, empathy,and practice. 
• Myth: MI takes too long. Reality: Even brief 15 minute MI sessions can spark change, per a 2005 study in the British Journey of General Practice. 
• Myth: MI only works for motivated clients. Reality: MI is designed to ignite motivation in ambivalent clients. 

Why MI is the Future of Nutrition Coaching 

Nutrition motivational interviewing is revolutionizing how coaches guide clients toward healthier eating habits. In an era where personalized nutrition is king, MI’s client-centered approach aligns perfectly with the need for tailored dietary plans that respect individual preferences, lifestyles, and cultural backgrounds. Unlike traditional methods that push one-size-fits-all diets, MI empowers clients to co-create solutions, making it a cornerstone of modern nutrition coaching. 

Research underscores MI’s impact on nutrition outcomes. A 2016 systematic review found that MI significantly improved dietary habits in individuals with type 2 diabetes. Another trial showed MI reduced sodium intake by over 500mg per day in clients with kidney disease. These results highlight why MI works in nutrition: it tackles psychological barriers like emotional eating or lack of motivation, fostering sustainable change. 

MI also equips coaches to address diverse dietary needs. For example, a client struggling to reduce processed food intake due to time constraints might say, “I’m too busy to cook.” Using MI, a coach could ask, “What small step could fit into your schedule to prep healthier meals?” This collaborative approach helps clients overcome barriers while respecting cultural or socioeconomic factors, such as limited access to fresh produce. The World Health Organization notes that MI enhances dietary adherence and lifestyle change, making it a vital skill for inclusive coaching.

The demand for motivational interviewing training in nutrition is surging. As clients seek coaches who prioritize empathy over directives, those trained in MI stand out. Motivational interviewing courses like AFPA’s Nutrition and Behavior Change certificate of specialty provide hands-on tools to master MI, from eliciting change talk to navigating resistance. With nutrition coaching evolving rapidly, MI is the key to staying ahead. 

I believe MI is critical for sustainable habits and the future of nutrition coaching. A client that I worked with wanted to try out a plant-based diet but was overwhelmed by where to start and was worried he wouldn’t get enough protein. By exploring his motivations, like family and health, as well as discussing strategies he was already aware of, he found ways to make dinners more plant-forward and add protein powder to his morning smoothies. I am excited for coaches to take this course and strengthen their MI skills to get clients start on the right path to change. 

How to Get Started with Motivational Interviewing Training 

Eager to try MI? It’s a powerful tool that will serve your nutrition practice well, but it does require some practice to master. Here are a few tips for getting started and getting better at MI.

1. Practice OARS: Use motivational interviewing questions examples like “What’s one health goal you’re excited about?” in daily conversations. 
2. Create a Cheat Sheet: Build your own motivational interviewing cheat sheet to track techniques. 
3. Enroll in Training: AFPA’s Nutrition and Behavior Change certificate of specialty offers hands-on how to use MI in nutrition coaching. 

Transform Your Nutrition Coaching with MI

Motivational interviewing is reshaping nutrition coaching by empowering clients to drive their own change. Whether you’re a coach, a student, or a wellness enthusiast, MI offers a proven framework for success. With motivational interviewing training through AFPA’s Nutrition and Behavior Change certificate of specialty, you can lead this revolution. Enroll now and shape the future of nutrition coaching!

Why not sneak a lil protein in with our sweet treats?

Hi friends! I hope you’re having a lovely day! We’re back in Barcelona and living that Spain life. If you have any questions while we’re here, please let me know, and please send any recs my way!

Today, let’s talk about protein desserts. TBH, I feel like if you’re going to have a dessert… have a DESSERT. Like a real one. No protein powder, no chickpeas, just give me chocolate and real sugar.

But I understand that those options aren’t the best for blood sugar and that every desserts can have a little extra nutrition added in. For these occasions, I’ve rounded up eight high-protein dessert recipes that are not only delicious, but packed with good ingredients to keep you feeling fueled and satisfied. Whether you’re gluten-free, dairy-free, or just want some new post-workout treats, I’ve gotchu.

Here are 8 protein-packed dessert recipes to try:

8 High Protein Desserts

1. Homemade Protein Ice Cream

This one’s a favorite at our house! Made with frozen bananas, your favorite protein powder, and a splash of almond milk, this dreamy, creamy treat comes together in minutes—and you don’t even need an ice cream maker. Totally customizable and kid-approved.

2. Collagen Protein Brownies (Gluten-Free & Dairy-Free)

These brownies are rich, fudgy, and packed with protein thanks to collagen peptides and almond flour. They’re also gluten-free, dairy-free, and perfect for meal prep. Bonus: collagen is great for your skin, joints, and hair.

3. Chocolate Peanut Butter Protein Cookie Cake

This is the best of all dessert worlds—a giant cookie meets protein-packed cake. It’s soft, chewy, and made with oat flour, peanut butter, and protein powder. Perfect for celebrations or just because.

4. Healthy Cheesecake with Cottage Cheese – from Eating Bird Food

This creamy cheesecake is made with cottage cheese and Greek yogurt, naturally sweetened with maple syrup, and packed with protein. It’s a lighter take on the classic dessert that still delivers on flavor.

5. Chocolate Protein Mug Cake – from Erin Lives Whole

This mug cake is ready in just a few minutes and uses ingredients like protein powder, cocoa powder, almond milk, and almond butter. It’s gluten free, naturally sweetened and super satisfying.

6. Peanut Butter Protein Balls – from Well Plated

These no-bake protein balls are made with oats, peanut butter, flaxseed, and a scoop of your favorite protein powder. Easy to make ahead and great to grab on the go for a snack that

7. High-Protein Banana Bread – from Fit Foodie Finds

This banana bread is a cozy, protein-packed twist on a classic. It uses Greek yogurt, eggs, almond flour, and protein powder to give you a hearty slice that works for breakfast or dessert.

8. Chocolate Protein Chia Pudding – from Minimalist Baker

This one doubles as breakfast or dessert and is made with almond milk, cocoa powder, protein powder, and chia seeds. It’s rich, chocolatey, and great to meal prep ahead of a busy week.

Whether you’re post-workout or just need a little sweet treat that won’t spike your blood sugar, these high-protein desserts are all winners. Let me know which one you try first, or if you have a fave, please shout it out in the comments section below!

xo,

Gina

When you’ve coached as long as I have, you end up learning a lot of lessons. But most of them didn’t come from certifications, courses, or textbooks.

They came from experience—coaching others, coaching myself. And honestly? From getting things wrong more than once.

One thing I look back on now and think, What was I thinking?! is something I used to believe was helpful…

Something I saw a lot of other coaches do, too: using exercise as a form of punishment.

Ever trained a little harder after a weekend of indulgence?
Added an extra round at the gym because you skipped a workout yesterday?
Felt the need to “make up for” something?

That was exactly the approach I took with clients when I first started out.

You ate more than you were “supposed to” over the weekend? Let’s burn it off.
You’re late for your session? Guess what—we’ll make it “hurt” a little more.

It reinforced a message that’s been echoed for decades: No pain, no gain.

Somewhere along the way, movement stopped being a celebration of what our bodies could do and a way to increase their capacity—and started becoming a tool to fix what was “wrong” with them and something we only do when we did something ‘bad.”

Food became the reward.
Exercise became the punishment.

And that, right there, is the problem.

Using Exercise as Punishment Changes Everything—Quietly and Deeply

Every time we treat movement as “the stick” for doing something wrong, we plant a seed. A seed that says: Exercise is something to be avoided.

Because no one looks forward to being punished.

Even when a workout isn’t meant to be punishment, that’s the association we’ve built. We’re not moving because we want to—we’re moving because we feel we “have to.” And that’s how something positive becomes something we dread. That’s how we go from wanting to move to forcing ourselves to move.

You can’t build something positive from something your brain has learned to fear.

And then we wonder why we’ve lost the motivation, the energy, the excitement we used to feel.

It Damages Our Relationship With Food—and With Ourselves

In the punishment model:

Cake = extra cardio.
Lazy weekend = Monday burpees.

But here’s the truth:
Food isn’t something you need to earn.
And your workout isn’t a “get out of jail free” card.

It’s also not a solution to cravings or overeating.

When we reinforce that food = guilt and exercise = punishment, we strip away the opportunity to build an empowered, healthy relationship with either.

I remember a client who overindulged almost every weekend. And every Monday, I’d push them through an extra-tough session to “burn it off.”

What I didn’t do? Ask them why it kept happening.

I failed to see that my job as a coach wasn’t just to “make up for” the behavior…

It was to help them understand it. To get curious about what was really going on. To work together to find a more supportive way forward.

We didn’t change anything. We just kept repeating the cycle.

That’s not coaching. That’s damage control.

It Embeds Shame—And Shame Doesn’t Create Lasting Change

Shame might get someone to show up. It might push them to do one more round, one more sprint, one more cleanse.

But it doesn’t build confidence.
It doesn’t create consistency.
And it definitely doesn’t foster self-trust or long-term motivation.

What it does is make the coach the driver.

Now the client shows up not because they see value in the process—but because they want to avoid guilt, embarrassment, or disappointing someone.

That’s not empowerment.
That’s fear.

And when fear is your main motivator, burnout, resentment, or avoidance easily follows.

Shame disconnects us from the why behind movement. It strips exercise of its joy, its purpose, and its real benefits.

Why would we tie something as essential and nourishing as movement to guilt, pain, or performance anxiety?

And more importantly: Shouldn’t we be doing it for ourselves—not to please someone else?

What I’d Tell My Younger Coach-Self Today

I’d tell her:

I know you thought you were helping.
But you were reinforcing the same stories your clients already believed:

• That they had to earn their right to eat.

• That their body was a problem to be fixed.

• That being shamed into change was effective.

I’d show her there’s a better way.

Because if a client “slips up” on their eating plan, the solution isn’t to punish them with sweat.
It’s to ask:

What made that choice feel like the right one at the moment?
How can we support you next time to make a choice that feels more aligned to your goals and values?

If someone misses a week of workouts, the answer isn’t to crush them when they return.
It’s to help them reconnect to their why. To remind them what movement does for them—not what it takes from them.

Movement Should Be a Partnership, Not a Punishment

As coaches, our job isn’t just to correct.
It’s to get curious. To listen. To guide.
To create a safe space for self-discovery.
To offer support and accountability—but from a place of respect and compassion, not control.

You don’t need to move to make up for what you did—or didn’t—do.

You move to build something:
A stronger body.
A calmer mind.
A deeper connection with yourself.

That shift—from punishment to partnership—is where real, lasting health begins.

What would you tell your younger self about using exercise as punishment? —Marlene