Category Archives: Nutrition

Protein Mini Muffins

Protein Mini Muffins ๐Ÿซ

Yโ€™all have been asking for this recipe! Theyโ€™re the easiest thing youโ€™ll make and are so good for a quick easy protein option. They also make the perfect protein fluff topper!

Hereโ€™s what youโ€™ll need:
35 grams Whey-Based Chocolate Protein
29 grams Vanilla-Based Casein Protein
5 grams Black Cocoa Powder
2 servings (92 grams) Liquid Egg Whites
240 Grams (1 cup) Pumpkin Puree
1/2 tsp baking powder

Mix together all of your ingredients, slowly adding water until you get a thinner batter consistency. Scoop into a mini muffin tin and bake at 350 degrees for 15-20 minutes.

The above recipe will make 24 mini muffins. If youโ€™re using the same protein as me, each mini muffin contains 15 calories with 1.6 grams of carbs, and 2.2 grams of protein.

Whatโ€™s your favorite muffin flavor?!

P.S. If you donโ€™t have a mini muffin pan, you can use a regular muffin tin, just keep in mind the cooking time will likely change.

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So you want to look more toned….

๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ด๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ฐ๐˜ฏ ๐˜ณ๐˜ฆ๐˜ฒ๐˜ถ๐˜ฆ๐˜ด๐˜ต๐˜ด ๐˜ ๐˜จ๐˜ฆ๐˜ตโ€ฆโฃ
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Women who want to be more โ€˜๐ญ๐จ๐ง๐ž๐โ€™ and also donโ€™t want to get โ€˜๐ญ๐จ๐จ ๐›๐ฎ๐ฅ๐ค๐ฒโ€™. โฃ
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๐’๐จ ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐๐ž๐š๐ฅ: โฃ
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There is actually no such thing as โ€˜toning muscleโ€™ โฃ
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Muscles can do two things:โฃ
๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ค๐˜ข๐˜ฏ ๐˜จ๐˜ฆ๐˜ต ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ณโฃ
๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ค๐˜ข๐˜ฏ ๐˜จ๐˜ฆ๐˜ต ๐˜ด๐˜ฎ๐˜ข๐˜ญ๐˜ญ๐˜ฆ๐˜ณ. โฃ
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That tone youโ€™re wanting to see is simply a combination of muscle development and then low enough body fat levels to reveal those muscles youโ€™ve grown. โฃ
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๐˜‰๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ช๐˜ด ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ฏ๐˜ฆ๐˜ธ๐˜ดโ€ฆ that โ€˜tonedโ€™ look youโ€™re after is 100% possible, if you stick to a few things: โฃ
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1๏ธโƒฃFollow a well-designed fitness program. No more instagram swipe workouts, mix & matching at home workouts, or workouts you see influencers sharing. While they might give you some great ideas, there is no progression, often too much variety, and over time, wonโ€™t lead to the results you want.โฃ
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2๏ธโƒฃPrioritize your strength training over your cardio, and also pay attention to your recovery. Cardio matters very little when it comes to building muscles. The key is not only prioritizing lifting, but also giving your body enough time to recover from your workouts and grow back stronger. Be sure your program includes plenty of rest, active recovery, mobility, & stability to keep your body healthy and injury free. Also remember recovery happens from quality sleep, minimizing physical and psychological stressors, and the quality of the food youโ€™re eating. โฃ
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3๏ธโƒฃNUTRITION. One of the keys to building muscle is fueling your body with ENOUGH fuel, especially protein, recovering well with QUALITY food, and then eventually eating within a deficit to reveal your hard earned muscles. Keep in mind this is going to take time, patience, & consistency and will likely involve phases of eating more & eating less. โฃ
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While it may seem complicated, toning really can be that simple BUT the problem is we usually give up before we get there. ๐˜›๐˜ณ๐˜ถ๐˜ด๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ข๐˜ฎ, ๐˜ช๐˜ฏ๐˜ท๐˜ฆ๐˜ด๐˜ต ๐˜ช๐˜ฏ ๐˜ข ๐˜ค๐˜ฐ๐˜ข๐˜ค๐˜ฉ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ, ๐˜ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฎ๐˜ช๐˜ด๐˜ฆ ๐˜ช๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ฐ๐˜ด๐˜ด๐˜ช๐˜ฃ๐˜ญ๐˜ฆ. โฃ
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๐˜๐˜ข๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ธ๐˜ข๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ‘๐˜ต๐˜ฐ๐˜ฏ๐˜ฆ๐˜ฅ’ ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ? I know I haveโฃย ๐Ÿ™‹โ€โ™€๏ธ
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P.S. If youโ€™re in need of a new program, I’m absolutely obsessed with the quality of our newest functional fitness program. Itโ€™s a combo of lifting, a little cardio, and mobility. Itโ€™s so well designed, complete with rest days, de-load weeks, and progressions AND youโ€™ll have me to walk you through it and help with nutrition along the way. If youโ€™d like some info drop aย ๐Ÿ’ชย or shoot me a message and we can chat!ย ๐Ÿ’Œโฃ

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What you may be missing….

If youโ€™re struggling to hit your macros, this may be the instrumental piece youโ€™re missingโ€ฆ โฃ
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๐๐ซ๐ž ๐‹๐จ๐ ๐ ๐ข๐ง๐ โฃ
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So often Iโ€™ll have clients just starting out with tracking struggling to hit their protein goal… โฃ
Or getting to the end of the day with 50 grams of protein left and no more carbs & fats…โฃ
Or my favorite, really wanting to learn how to balance a nighttime treat, but never having room for it. โฃ
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๐˜š๐˜ฐ ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ฆ๐˜ค๐˜ณ๐˜ฆ๐˜ต? โฃ
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Every night Iโ€™ll login to my fitness pal and pre-plan my upcoming day. โฃ
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Iโ€™ll work my way backwards, starting with my nighttime treat, and creamer in my coffee (my two non-negotiables). โฃ
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From there, Iโ€™m able to log my potential breakfast and lunch, which are usually similar. โฃ
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I can either leave some space for snacks and a โ€œholeโ€ for dinner to fill with whatever comes up for the day, or plan the full day out. โฃ
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Iโ€™m able to look and see if my protein is low and I need to double up my portions on lean protein sources. Or if fats are too high, maybe I need to swap out the ground beef for a leaner protein source. โฃ
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Keep in mind this doesnโ€™t have to be set in stone. This is the beauty of macro tracking, if something comes up in the day and I really want a different snack, I can have it and tweak as I go. โฃ
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If Iโ€™m going out for dinner and want to leave a 600 calorie gap in my day to account for that (with a good spread of protein, carbs, and fats), I can do that as well. โฃ
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๐“๐ก๐ข๐ฌ ๐ข๐ฌ ๐ญ๐ก๐ž ๐›๐ž๐š๐ฎ๐ญ๐ฒ ๐ข๐ง ๐ญ๐ก๐ž ๐…๐‹๐„๐—๐ˆ๐๐‹๐„ ๐ฉ๐š๐ซ๐ญ ๐จ๐Ÿ ๐Ÿ๐ฅ๐ž๐ฑ๐ข๐›๐ฅ๐ž ๐๐ข๐ž๐ญ๐ข๐ง๐ . โฃ
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I give myself a general outline to set myself up for success, and then can have flexibility throughout my day. โฃ
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Itโ€™s all a balance. ๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฐ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ฏ๐˜ฐ๐˜ธ? ๐˜๐˜ข๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ต๐˜ณ๐˜ช๐˜ฆ๐˜ฅ ๐˜ฑ๐˜ณ๐˜ฆ-๐˜ญ๐˜ฐ๐˜จ๐˜จ๐˜ช๐˜ฏ๐˜จ? ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ฒ๐˜ถ๐˜ฆ๐˜ด๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ช๐˜ต? โฃ
P.S. sharing some save-able MyFitnessPal tips over on my IG in a minute @daniellegracep
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Macro Tracking when Dining Out

Last week I shared some of my tips for staying on track throughout the weekend, and one of the biggest struggles people shared was navigating eating at restaurants. โฃ

While I know this is challenging, I wanted to share some of my favorite tips to navigate it a little easier, along with a mini cheat sheet to save and help you track. โฃ

โฃ๐’๐จ๐ฆ๐ž ๐“๐ข๐ฉ๐ฌ: โฃ

๐Ÿท. Plan Ahead. Have a general idea of what youโ€™re getting before you go, and prepare your macros for the full day around that meal. Having a game plan for your next meal can be huge too. โฃ

2. If youโ€™re at a restaurant without information online, find a similar option that would be comparable.

3. Choose options that you can track piece by piece instead of mixed items that may be harder to track. โฃ

โฃSome examples of easy to track options:ย  โฃ

  • Lean Proteins (go for grilled or steamed) โฃ
  • Veggie sides โฃ
  • Salads with a lean protein on top (order dressing on the side and along with things like dried fruit, nuts, tortilla strips, bacon bits etcโ€ฆ โฃ
  • Fajitas which are usually grilled protein and veggies and come with separate ingredients โฃ

โฃSome examples of difficult to track options:โฃ

  • Mayo based chicken, tuna salads etcโ€ฆ โฃ
  • Soups, stews, Chiliโ€™s, etc…โฃ
  • Pasta dishes โฃ
  • Fried, breaded, or coated options โฃ
  • Things with lots of dressings, sauces etcโ€ฆ. โฃ

4. Put a placeholder in for your meal. If youโ€™re not quite sure what youโ€™ll be getting, set aside a good chunk of calories so you can go with what you feel like when you get there. For example, if youโ€™re going for a heavier meal, setting aside 1000 calories for later. If you know that youโ€™ll be making a fairly healthy choice of a lean protein and a veggie, maybe itโ€™s only 500 calories. โฃ

5. Account for extra fats, as most restaurants cook with lots of oils. โฃ

Helpful?! ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ด๐˜ต๐˜ข๐˜ถ๐˜ณ๐˜ข๐˜ฏ๐˜ต๐˜ด? ๐˜ˆ๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ฑ๐˜ฆ๐˜ค๐˜ช๐˜ง๐˜ช๐˜ค ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ช๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆ๐˜ด ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ด๐˜ต๐˜ข๐˜ถ๐˜ณ๐˜ข๐˜ฏ๐˜ต๐˜ด & ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ๐˜ช๐˜ฏ๐˜จ?โฃ

4 5 Copy of Eating on the Go & Weekend Survival Tips

Why You’re Failing with Macros

I know macro counting is a very trendy topic right now, and while it was the key for me, I also know that it’s a bit complicated to understand. I see so many people giving it a try, struggling for a week or two, getting overwhelmed and then giving up or feeling like they failed. If that is you, you most certainly are not alone. โฃ

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๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐š๐ข๐ง ๐ซ๐ž๐š๐ฌ๐จ๐ง๐ฌ ๐ฐ๐ก๐ฒ ๐ฒ๐จ๐ฎ ๐ฆ๐š๐ฒ ๐›๐ž ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ข๐ง๐ : โฃ
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  1. Y๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฆ๐˜น๐˜ฑ๐˜ฆ๐˜ค๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฅ๐˜ณ๐˜ข๐˜ด๐˜ต๐˜ช๐˜ค ๐˜ณ๐˜ฆ๐˜ด๐˜ถ๐˜ญ๐˜ต๐˜ด ๐˜ช๐˜ฎ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ข๐˜ต๐˜ฆ๐˜ญ๐˜บ. If macro counting is done right, it should take a long time. Reason being, we want it to lead to slow sustainable weight loss (๐˜’๐˜ฎ ๐˜ต๐˜ข๐˜ญ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜บ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ข ยผ ๐˜ฐ๐˜ง ๐˜ข ๐˜ฑ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ต๐˜ฐ ๐Ÿธ ๐˜ญ๐˜ฃ๐˜ด ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ). It also may take a while in the beginning to figure out what your true deficit is and to do that we need to track consistently for AT LEAST a month.โฃ
  2. ๐˜ ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ด๐˜ฆ๐˜ข๐˜ณ๐˜ค๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ฑ๐˜ฆ๐˜ณ๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜ง๐˜ฐ๐˜ณ๐˜ฎ๐˜ถ๐˜ญ๐˜ข. Every single body is different and everyone’s needs, functions, and calorie burn will vary. That being said, in order to see what the best macro split for you is, you need to start with a generic formula, track how your body responds, and make changes from there. This takes TIME.โฃ
  3. ๐˜ ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฎ๐˜ข๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ฉ๐˜ข๐˜ฏ๐˜จ๐˜ฆ๐˜ด ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ. Building off of the two reasons above, if you are constantly making changes to your macros, you’ll never allow your body a chance to adjust AND you won’t track things long enough to see whether or not what you’re doing is working. You or your coach should NOT be switching up your macros every week, or even two weeks.โฃ
  4. ๐˜ ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฃ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ. If you’re catching on to the trend here, the key is time and consistency. The only way to know if something is actually working is to be consistent with it for at least a month. If you are never actually hitting your macro goals or being at least 80% compliant, there’s no way to know whether it’s actually working or not โฃ ๐˜—.๐˜š. ๐˜ˆ ๐˜ง๐˜ถ๐˜ญ๐˜ญ ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ช๐˜ด ๐˜ค๐˜ฐ๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ข๐˜ค๐˜ค๐˜ถ๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ฉ๐˜ช๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฎ๐˜ข๐˜ค๐˜ณ๐˜ฐ๐˜ด ๐˜ฃ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜•๐˜œ๐˜”๐˜‰๐˜Œ๐˜™ ๐˜–๐˜•๐˜Œ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ต๐˜ฐ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ช๐˜ด ๐˜ต๐˜ฐ ๐˜—๐˜ณ๐˜ฆ-๐˜—๐˜ญ๐˜ข๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ข๐˜บ ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ญ๐˜ฐ๐˜จ. ๐˜ ๐˜ฑ๐˜ญ๐˜ข๐˜ฏ ๐˜ฐ๐˜ถ๐˜ต ๐˜ฎ๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ, ๐˜ข๐˜ด ๐˜ข ๐˜จ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜ข๐˜ญ ๐˜ฆ๐˜ด๐˜ต๐˜ช๐˜ฎ๐˜ข๐˜ต๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฉ๐˜ช๐˜ต ๐˜ฎ๐˜บ ๐˜ฎ๐˜ข๐˜ค๐˜ณ๐˜ฐ๐˜ด. ๐˜›๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ต๐˜ฉ๐˜ณ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ฐ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฅ๐˜ข๐˜บ ๐˜ ๐˜ค๐˜ข๐˜ฏ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜ด๐˜ฎ๐˜ข๐˜ญ๐˜ญ ๐˜ต๐˜ธ๐˜ฆ๐˜ข๐˜ฌ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ฉ๐˜ข๐˜ฏ๐˜จ๐˜ฆ๐˜ด ๐˜ข๐˜ด ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ๐˜ฆ๐˜ฅ. โฃ
  5. โฃ๐˜ ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ค๐˜ฉ๐˜ฐ๐˜ฐ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ๐˜ฐ ๐˜ฎ๐˜ข๐˜ฏ๐˜บ “๐˜ง๐˜ถ๐˜ฏ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด”. While quantity is key when it comes to macro tracking, food quality is equally as important when it comes to actually being able to stick to your macros AND keep your body healthy. If your diet consists of poptarts and protein shakes, you’ll likely feel hungry often AND you’re setting your body up for higher insulin, stress, and lots of health problems down the road. Not only that, you’ll probably feel pretty crappy and have a harder time sticking with any sort of plan. One hack to solve this, try to focus on good whole foods 80-90 percent of the time. Iโ€™m also a huge fan of prioritizing a daily protein goal, including 1-3 healthy whole fat sources a day (oil, avocado, nuts, seeds, etc…) and aim to hit a daily fiber goal. This will ensure you’re choosing higher fiber, whole grain carbs, fruits and vegetables to reach that goal.โฃ
  6. โฃ๐˜ ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฎ๐˜ฆ๐˜ข๐˜ด๐˜ถ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ. This can be a huge one especially if you’ve never tracked portions before. It can be really difficult to estimate portion sizes and you may be grossly under or over estimating the amount of food you’re consuming, simply because you genuinely haven’t learned what 4 ounces of chicken looks like yet. It doesnโ€™t mean you have to weigh and measure forever, BUT the best way to learn how to eat intuitively is to actually understand what your body needs. โฃ
  7. ๐˜ ๐˜ฐ๐˜ถ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ด๐˜ข๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ’๐˜ญ๐˜ญ “๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ ๐˜ฐ๐˜ฏ ๐˜”๐˜ฐ๐˜ฏ๐˜ฅ๐˜ข๐˜บ”. There is absolutely NO WAY to fall off track with macros, unless you simply just stop, but here’s the reality. Even if you’re over or under, or not positive on your foods that day, just track something. The best way to learn is to fail, and if you keep just stopping every time you think you “failed”, you’ll never actually learn enough to follow through.โฃ
  8. โฃ๐˜ ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ค๐˜ฐ๐˜ฎ๐˜ฑ๐˜ญ๐˜ช๐˜ค๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด. If you can’t be consistent with macros, start with simply logging your food. Get really good at that. Then maybe you track your calories and a protein goal AND then track your macros. Understand that there’s a learning curve and it will take time and practice, and just like with anything you may need to start with a more beginner approach so have patience with yourself. โฃ

I’m curious? What is your biggest struggle when it comes to nutrition? Is it the all or nothing mindset? Knowing what to do? Following through? Fill me in! โฃ

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