Tag Archives: health

What the heck are macros and why should I count them?!

I was in diet “jail” for a long time. Every diet I did seemed to cut something out of my diet. I went low-carb, Paleo, Gluten Free, Dairy Free, Counted Points, Substituted Meals, but the problem with ALL of these options was I just couldn’t stick to them.

They weren’t a lifestyle change, and they just weren’t realistic. Sure, eating bowls of kale on a daily basis may be AMAZING for my health, but I also know I will quickly get bored and will never make a lasting change.

Enter…If It Fits Your Macros.

The first time I heard of “macro-counting” I was super skeptical. As a nutrition coach, I was watching people, often athletes, fueling their bodies with things like donuts, oreos, and poptarts. My own sweet tooth got curious though, and I read more and more into the latest “diet trend”.

I decided to jump in and give it a try, and to my surprise, I finally found something I could stick to.

I wasn’t deprived. 

I ate what I wanted. 

I didn’t binge. 

I had no need to restrict. 

I found a healthy balance that I could live a LIFESTYLE with. 

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So to answer the first question I always get? What the heck is a macro????

A macro is short for macronutrient which is what all our foods are made up of (carbohydrates, protein, and fats)

The theory behind this is to track your daily grams consumed of carbs, proteins, and fats. Ideally you will hit your certain macronutrient prescription to reach your goals, each and every day.

Now how you hit those macros is up to you!

And yes, this does mean you could eat twinkies and peanut butter all day if you make them fit your macros, but we’re smarter than that and know we want our bodies to FEEL AMAZING, so for me this usually means about 90% of my diet is made up of healthy, whole foods and the rest is the “fun stuff”, the chocolate chips, peanut butter, gluten free bread, and popcorn 😉

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So now who is this for?! A lot of people are under the misconception that macro counting is solely for body builders, and crossfitters but this is simply not the case. Counting your macros can work for anyone looking to lose, maintain, or gain weight, and can work for someone who sits at a desk all day, or an olympic athlete.

How do I track my macros? I track mine using My Fitness Pal and there are a ton of calorie counting apps out there that will work for this! This does require some dedication though, say you’re eating a piece of grilled chicken, to enter it into your tracker, you need to measure or weigh out how much chicken you’re eating. The more specific you can be the better so your food scale and measuring cups will become your best friends.

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What’s the point and how does this work? The point of macro counting is it is an alternative to calorie counting. Weight loss, muscle gain, and maintenance all come down to science. The energy you put in to your body needs to match the energy your body is outputting. Counting macros makes sure that we’re not just getting enough energy, but also the right type of energy for our bodies and our goals.

How do I know what my macros are? Your best bet is to work with a coach and figure out your initial numbers to work with! I am a big believer that we all need a coach and someone to check in with and your coach will be able to help you adjust your macros accordingly as you go through the process. I offer macro coaching as part of my programs. If you’re interested just send along an email and I can get you going ASAP!!! ([email protected]) or check out my latest program we’re we’ll work together to get you going!! Details are here!

Lastly, want an example of what I eat in a day??? Check it out here!

QUESTIONS????? I’ve got answers! Comment below

PS if this sounds wayyy too complicated for you, I have a simplified program that breaks down portion control and what your body needs! Want details on it? Head here!

Sugar. Carbs. and Wine. Oh My!

Sweets. Carbs. Sugar. Chocolate. Wine.

If these words send you into a spiral of fear, you are not alone.

Are you someone who does well all day with healthy eating, only to come home and raid the kitchen? 

Are you overwhelmed with what to eat, how to prepare it, and how to stay consistent?

Are you scale obsessed? Discouraged with your results? Or the famous “yo-yo dieter type”?

Do you have some weight to lose and want to be told exactly what you need to do to get there?

Scratch that: maybe you know exactly what you need to do, but can’t pull the trigger on a healthy lifestyle…accountability fades, support buddies quit, self-confidence gets you down, and that glass of wine is just too tempting after a stressful day.

Then let’s talk; I have the perfect program for you.

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Starting February 2nd, I will be running a 21-Day support group. It will be totally private and you’ll receive all of the motivation and support you need to get through a successful 21 days of a healthy lifestyle program.

I’ll be guiding you one on one through a program that includes:

  • A portion controlled nutrition plan (that I should mention, allows wine, chocolate, and cheese).
  • 7 days worth of workouts, programmed perfectly to get you stronger and fitter in 21 days.
  • An online support group to keep accountability going and connect with others going through the program.
  • Exclusive meal plans created by me, to maximize your nutritional intake and satisfy cravings.
  • 30 days of my favorite meal replacement shake, packed full of vitamins and minerals and formulated with the ideal protein, carb, and fat ratio for a complete meal.
  • The chance to win some brand new workout swag (this is my favorite part!)

If you’re ready to make some serious changes, learn to love your body, and finally get healthy, let’s connect. Send me a message to [email protected] or apply now. I can’t wait to conquer those chocolate cravings together.

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Some nitty gritty details… 

  1. You’ve got to INVEST in yourself and meet me halfway! Please be willing to commit to checking in with me daily, participating in the group and just giving it everything you’ve got.
  2. You have to invest in a fitness program and shakeology for access to the group. While I wish I could I offer this for free….it’s not quite yet.
  3. The challenge is 21 days and if you stay committed, we will talk about the next step.
  4. USA and Canada only and sorry but it’s only for non-coaches.

In exchange you will get my 100% attention for 21 Days. Together we will get you through 21 days of a fitness program, a healthy meal plan set up that you can follow for life, my tips, tricks, and recipes to achieve all of your goals, support and motivation from a group, and so much more.

I can’t wait for you to join me. Again, if you are interested, head here and apply!

Work in Progress

I am a work in progress. Over the past year, I’ve been working on improving my body image and self confidence, growing my own business, and dealing with new jobs – leaving jobs, and a move. All of these things are now going great, but one thing has been left by the wayside: My Healthy Habits.

While I’ve still been working out regularly and eating healthy, small things like keeping portions in check, meal prepping and planning, and maintaining a healthy weight for my body have gotten left behind. I’ve decided to change that. I am still a work in progress but I’m committing to take care of myself for the month of January and I’m inviting you to join me. I am committing to getting in my workouts, getting back to meal planning, and prepping, and participating in the one thing that has kept me on track, despite so many changes, my team’s challenge groups. If you’re up for getting back on track with me during the month of January let me know! I’m always here for you!

P.S. Don’t forget! There’s still time to join in the Holiday Shake OFF!! Comment below if you’d like to join. 5 days to a healthier holiday season. Free meal plan, recipes, and grocery list! I can’t wait :)

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Cinnamon Squash and Spinach

Every year I go on a squash overload at the beginning of fall up until they start to disappear from the shelves! Squash is easily one of my favorite vegetables and there are so many kinds to love! Butternut squash is definitely one of my top favorites because it’s everywhere and so simple to make! This recipe combines some of my favorite fall flavors and makes and excellent side dish for a comforting fall meal!

Cinnamon Butternut Squash and Spinach

Ingredients:

  • Butternut Squash, 2 cups chopped
  •  2.5 oz baby spinach
  • 1/2 tbs. cinnamon
  • 1 tbs. coconut oil
  • 1/2 cup dried apple juice sweetened cranberries

Directions: 

  1. Preheat your oven to 350 degrees.
  2. Chop your squash into small cubes and bake for 45 minutes until done.
  3. In a skillet over medium high heat, warm your coconut oil and add in your cooked squash.
  4. Sprinkle the cinnamon over the squash and stir.
  5. Add in your spinach and cover until wilted.
  6. Continue to mix adding in your cranberries.
  7. Enjoy!

Butternut squash

Cinnamon squash and spinach

What’s your favorite fall squash??? 

My Holiday Challenge for YOU!

Can you relate to this? ….before every holiday party, outing, reunion, or any event requiring me to wear fancy clothes from the months of October to January, I would stare longingly at my closet trying to figure out what might fit me decently. I tried on outfit after outfit declaring that absolutely nothing looked right on me. After going through about 10 options, I’d usually end up in something black and baggy and spend the entire night beating myself up. If I could just get to the gym, make healthier choices, and lose some weight, I’d be happy. Problem was no one was there to snap me out of my misery and no one was there to tell me not to wait until January first to start my latest and greatest diet.

What if you could feel and look better during the holiday season?

What if you could actually walk out wearing the first outfit you tried on?

I have just the trick. Join me in saying yes to positive, healthy choices this season. I challenge you to workout, eat healthy (most of the time), and feel freaking amazing by January first. Plus you get to do it all with an awesome group of people who will support you along the way. Send me a message or comment below if you’re saying yes.