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...]

Can You Reach Your Fitness Goals Without Tracking Macros?

Some of you reading this may be macro enthusiasts, and some of you may be asking "what the heck is a macro?" The other people may know what macros are and are just intrigued by the thought of tracking macros since the concept has truly blown up in the fitness industry lately. First of all, what is a macro? Macro is short for macronutrients, which in simpler terms, is what makes up the food you eat - proteins, carbs, and fats. IIFYM, or flexible dieting, is about weighing your food and accurately tracking those macro nutrients to hit a specific number each day. For some, this has allowed freedom (like myself) in terms of being able to eat what they want while still reaching their fitness goals. Flexible dieting has truly saved me from … [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...]

Add Some ZING to Your Breakfast

Breakfast time is my favorite time of the day. Seriously.. I go to bed dreaming of the morning and excited to wake up for two things: coffee and food. I could actually eat breakfast food all day, every day if I could. And lets not get started on coffee - you all know how obsessed I am with the stuff. Who's with me? ;) One thing that I cannot go without in the morning is sweetener. I'm not the type of person who can drink coffee un-sweetened or eat oatmeal without any type of sweetener to spruce things up a bit. I like things to be tasty and delicious, not only nutritious and satisfying. Born Sweet® Zing™ Zero Calorie Stevia Sweetener sent me some of their stevia packets to try and I tested them out on multiple things. The verdict? … [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...]

The “Healthier” I Ate, the Worse I Felt

When I first started embarking on a healthier lifestyle, I went full-force into it. I basically took the "all or nothing" route, as I tend to do with many things. That's just my personality - I usually feel that if I'm not giving 150%, there's no point. However, I have to disagree with myself on this one. You see, I immediately started eating completely "clean", whatever that means. Basically nothing processed, nothing artificial, nothing packaged, etc. which was a huge change from my normal diet. Yes, I started losing weight, and yes I did feel healthy and great at first. Remember what I said about my personality being full-force? Well yeah, I got SO strict with myself and only ate a select few foods. Not only that, but I … [Read more...]

How to Count Macros Without Being Obsessive

One of the best features about wordpress is that you can see search terms that lead people to your blog. I always look at these because some of them are hilarious, but most of all, they give me and idea of what topics people may be searching for. As I was looking at them the other day, one really stood out to me - "How to Count Macros Without Being Obsessive". I thought it would be a great topic to write/do a video about, because I'm sure many people struggle with this. I know that counting macros can either go one of two ways for people - it can either make people crazy and feel obsessive, or it can tremendously help them get over the clean eating obsession. Thankfully for me, it has helped me improve my relationship with food. I will … [Read more...]

Gluten, Dairy, and Egg Free Pumpkin Protein Bars

Soooo, pretty sure I've covered all the bases of what these bars can be free of. Although they are free of some of the main allergens, they certainly aren't free of taste. That's all that matters, right? Yes. I make protein bars every week as part of my food prep, and I've always been interested to try one without eggs. Variety is the spice of life, but I was always too scared though because seriously, wtf do you use in place of eggs? I'm no chef or recipe master, so I just decided to wing the crap out of it and hope for the best. First thing I did, I made chia pudding. Yeah, that's right. Sounds like it has nothing to do with protein bars... but trust me. Chia Pudding 1/2 C. Chia Seeds 1 1/2 C. … [Read more...]