When Should You Make Changes to Your Macros?

I get so many questions around the topic of macros - what should they be, when should I adjust, should I carb cycle, is there a specific percentage to use, how do you know if they're working, etc. I think one of the most common questions though is in regards to when you should CHANGE your macros, or adjust them. Lets say you've decided to figure out your macros on your own and do this without a coach. Great! It can certainly be done, you just have to be patient and know when to make changes and pay attention to your body. Okay, so you have your macros. You've started at this certain caloric range, a specific number of carbs, proteins, and fats, and you have started weighing your food and tracking these targeted macros. But then you … [Read more...]

When and Why to Forget About “Balance”

Balance. I feel like this is a word thrown around a lot lately, and everyone is talking about it - either finding balance, having balance, what is balance even, etc. Lets start with what is balance? Well, I'm sure it will mean something different to everyone, very much like the word "healthy" is different to everyone. Lets start with a fitness example, of course. Some people may think balance means not counting their macros and exercising how and when they want, but some people may feel more balanced when they do count their macros and having a specific plan to follow. Neither way is right or wrong, it's just different to different people. I feel like there is a lot of tension around this word, very much like there is a lot of tension … [Read more...]

Would You Give Up Sex for IBS Symptom Relief?

Disclaimer: This post is sponsored by IBS in America. As always, all thoughts are my own.  Oh, IBS. I've been dealing with Irritable Bowel Syndrome for quite some time now, and I'm sure you all are aware. I've talked about it plenty of times on my social media channels that I often get emails from people who are also suffering and asking for advice. The crazy thing about IBS, is it seems to be like this mystery illness. No one knows why they have it, how to treat it, how to cope with it, and it's so very individualized. A lot of people also just feel defeated, myself included, and end up just learning to deal with it and try and forget about it. However, this shouldn't be the case. We should try to understand this condition more, … [Read more...]

Ignite Your Fitness – Puma Ignite XT

I think you all know my obsession with workout attire. I'm such a sucker for cute & comfy workout clothes, especially since I work from home that is basically all I wear. I'm either dressed like I'm going to the gym, or I'm going to the gym. ;) Not only that, but when look cute in the gym, I perform better. Call me crazy, but it's true! If I feel uncomfortable or don't like what I'm wearing, then that's what I focus on instead of my actual workout. Look good, feel good, perform good! I was lucky enough to be chosen to work with Puma for their forever faster campaign, where they focus on constantly innovating to produce new standards for fitness and fashion. Puma kindly sent me a pair of leggings, a sports bra, t-shirt, and most … [Read more...]

How to Get Motivated – Top 3 Tips

One of the most asked questions in the fitness industry is "how you you get/stay motivated?" I see this ALL.THE.TIME. Not only do I get asked that, but I see other fitness professionals getting asked this pretty much ever day, or multiple times a day. How do you get motivated? How do you count macros? How do you eat healthy? How do you do x,y,z... I really wish I had a special fairy dust that I could sprinkle on everyone and BAM everyone has this intense motivation they are looking for. Wishful thinking.... The reality is, no one can make you do anything. It honestly has to come from within (even though that sounds so corny) YOU HAVE TO WANT IT. It's really as simple as that. If you want something bad enough, you will make it happen, … [Read more...]

High Volume Leg Routine

I believe I shared on the blog that I haven't been able to work legs very much due to a pinched nerve. Well, I'm happy to report that I'm back in action! I completed a leg workout with my bestie, Sarah, yesterday and felt amazing the entire time. I didn't go 1 rep max status, but I felt good during all the workouts we did, even squats. I'm still taking time off from deadlifting since that's probably what caused the pinched nerve to begin with. Since I didn't want to go for strength and lift too heavy, we did a higher-volume leg workout. Holy cow, can I just tell you I am DEAD today. You know when you wake up and you try to get out of bed, but then you realize that you really can barely walk or move your legs because of how sore you … [Read more...]

Is Counting Macros Stressing You Out? Here’s the Simple Solution.

I love the fact that I can see how people find my blog, because it gives a better idea of what kind of topics people are searching for. That helps me helps YOU, which is one of the main reasons I do blog! If you couldn't guess, yes, someone found my blog by searching about macros and being stressed out. Someone also found my blog by searching "breast lesser egg" but that's a completely different scenario hahaha! Anyway, this actually isn't the first time I've seen this topic pop up in my searched for section. I've seen various different searched topics including "how to live life counting macros". It seems to be pretty common in the health and fitness world. I think there are two types of people: those who get super stressed out by … [Read more...]

The Secret to Reaching Your Fitness Goals

There are usually two types of goals that I see people wanting to reach in their fitness journey: 1. Lose fat 2. Build Muscle And sometimes, people want to do both; don't we all. People may argue that it's common sense, want to lose fat? Decrease calories and increase cardio. Want to build muscle? Increase calories and decrease cardio. Essentially, that is correct. However, people tend to jump right into things before taking the most important thing into consideration - figuring out their maintenance calories. This is super important because in order to lose fat, you need to eat LESS than the caloric intake you are maintaining your weight on. In order to gain muscle, you need to eat MORE than the caloric intake you are … [Read more...]

Why Clothing Sizes Don’t Matter

Everyone talks about the number on the scale. Either about how it drives them crazy, or why they need to ditch it and forget about it. Which, I agree with the latter, because it really is a piece of shit and doesn't mean much. However, no one really talks about clothing sizes, but I think I need to do just that. So, you vow to start lifting weights and you want to gain some muscle to achieve that "toned" look, right? People always say that the number on the scale may go up, but do you expect to fit into the same size pants? All of a sudden you start to grow some leg muscles - defined quads, toned hammies, and of course a BOOTY. All hail the booty. Your pants start to get tight and not fit. You feel uncomfortable and then you freak out … [Read more...]