Tag Archives: macro counting


๐˜›๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ช๐˜ค๐˜ต๐˜ถ๐˜ณ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ง๐˜ต ๐˜ธ๐˜ข๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ณ๐˜ฅ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ฐ๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ข. โฃ
I had just moved back to Massachusetts, was depressed, and up almost 40 lbs from a weight that was healthiest for my body. โฃ
My workouts felt slow, heavy, and I dreaded every single one of them. โฃ
My nutrition was a mess of restricting to compensate for the weight gain and overeating out of sadness, emotions, and just plain hunger. โฃ
At the time I was teaching fitness classes, running a successful online nutrition & fitness business, and was beyond embarrassed with how far I had fallen off track. โฃ
Then one of the best things to ever happen to me occurred. ๐€๐ง๐ ๐ˆ ๐š๐ฅ๐ฆ๐จ๐ฌ๐ญ ๐ญ๐ฎ๐ซ๐ง๐ž๐ ๐ข๐ญ ๐๐จ๐ฐ๐ง. โฃ
I was embarrassed to share. โฃ
I was terrified to fail. โฃ
But I was chosen to test out a 20 minute cardio program with the creator of insanity, and couldnโ€™t turn it down. โฃ
So I committed. โฃ
I dove in to day one all over again. โฃ
I trusted the process. โฃ
I used Shaun T as my greatest source of motivation. โฃ
And thank goodness I did. โฃ
Three years later, and I still credit that program as the one thing to completely transform me all over again. โฃ

Iโ€™m curious where youโ€™re at on your journey? Afraid to start? Going well? Ready to restart? Need a boost of motivation?




The moments when you donโ€™t really want to check in are often the moments you need it the most. โฃ
Itโ€™s really easy to show up when life is going great, youโ€™re on track, making progress, and hitting your goals. โฃ
Then the weekend happens, a binge occurs, and you go off the grid…โฃ
๐ˆ๐ฌ ๐ข๐ญ ๐ง๐จ๐ซ๐ฆ๐š๐ฅ? 100% โฃ
๐ˆ๐ฌ ๐ข๐ญ ๐›๐ž๐ง๐ž๐Ÿ๐ข๐œ๐ข๐š๐ฅ? 100% not at allโฃ
Reality is, youโ€™ll be a whole lot better off, regrouping, showing up, owning up to being human (๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ธ๐˜ฆ ๐˜ข๐˜ญ๐˜ญ ๐˜ง๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง๐˜ง) and seeking support. โฃ
So if I can encourage you to do one this Monday morning itโ€™s this: โฃ
๐’๐ก๐จ๐ฐ ๐ฎ๐ฉ. โฃ
Check in. Admit your faults. Learn from them. Move forward. Ask for help if you need it. And commit to showing up. โฃ
Showing up when itโ€™s easy. โฃ
Showing up when you hit your macros. โฃ
Showing up when you donโ€™t really feel like it. โฃ
Showing up when you binged. โฃ
Showing up when the scale is up. โฃ
Because reality is all of the above will happen. โฃ
And you can continue to make progress when all of the above happens. โฃ
So long as you keep showing up. โฃ
Accountability check. ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ช๐˜ต๐˜ต๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ฉ๐˜ฐ๐˜ธ๐˜ช๐˜ฏ๐˜จ ๐˜ถ๐˜ฑ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ?


Casein Cookie Dough

Iโ€™ve been LOVING this recipe at nightโ€ฆ If you can tolerate dairy, casein protein is a great option for slow nighttime muscle repair and recovery. It makes a great swap too for an easy healthier snack!
It also makes the best protein cookie doughโ€ฆ
All you need:
1 scoop casein protein
1 splash of caramel skinny syrup (or a drop of caramel extract)
1 tsp sprinkles
8 grams mini m&mโ€™s
Mix your protein, skinny syrup, and around ยฝ cup of water until you get cookie dough consistency. Add your water slowly and mix well. Mix in your sprinkles, m&mโ€™s and pop in the freezer for 10 minutes or so.
Instant cookie dough!
Will you try?! Do you struggle with snacking at night? Whatโ€™s your go to nighttime snack?

Weekly Averages

๐€๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ ๐ฎ๐ข๐ฅ๐ญ๐ฒ ๐จ๐Ÿ ๐ญ๐ก๐ข๐ฌ? โฃ
Doing so well all week, overdoing it on the weekend and starting fresh on Monday? โฃ
๐˜š๐˜ต๐˜ฆ๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ณ๐˜ถ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜ฅ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ๐˜ฏ’๐˜ต ๐˜ด๐˜ฆ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ข๐˜ด ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ? โฃ
Weighing in, expecting a loss and seeing a spike & wave of disappointment instead? โฃ
If any of these apply to you, I want to share one of the ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ ๐š๐ฆ๐ž ๐œ๐ก๐š๐ง๐ ๐ž๐ซ๐ฌ for myself and a lot of my clientsโ€ฆ โฃ
๐—ช๐ž๐ž๐ค๐ฅ๐ฒ ๐€๐ฏ๐ž๐ซ๐š๐ ๐ž๐ฌ โฃ
๐˜Ž๐˜ช๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ข ๐˜ต๐˜ณ๐˜บ…โฃ
Instead of judging your progress on the scale by day to day fluctuations or once a week weigh ins, weigh in daily, first thing in the morning. โฃ
At the end of the week, find the average weight across your week & compare that week over week. Chances are when you do this, youโ€™ll find your lack of progress is actually slow and steady progress downward, despite those random spikes. โฃ
Same thing goes with calories and macros. Reality is, itโ€™s a whole lot more realistic to hit a weekly average calorie goal vs. a daily goal perfectly each day. โฃ
This will give you some wiggle room for those high calorie Saturdayโ€™s, the days where you just canโ€™t eat as much as you’d like, or when your food choices are less than stellar. โฃ
These simple shifts can make a whole world of difference in how you measure and see your progress. You’ll no longer feel like every day has to be perfect to see results. Because it doesnโ€™t.
Embrace the journey & the process. โฃ
Focus on shifting your mindset & seeing things differently. โฃ
Progress will come. โฃ


Let’s Get Up with Shaun T

Introducing our newest program: Let’s Get Up!

If you’re looking to get started on your fitness journey or need a little boost to successfully restart this is the program for you!


The Basics:

The LETโ€™S GET UP! program is 30-35 minutes of pure joy, 6 days a week, for 30 days.

The workouts are easy-to-follow cardio dance sequences, bodyweight resistance training, along with some INSANITY-based (cardio) moves set to music. The, Shaun also adds two dumbbell resistance workouts per week to torch fat, raise your metabolism, and sculpt your entire body.

Here’s the great part, youโ€™ll be having so much fun, youโ€™ll almost forget youโ€™re working out!

Youโ€™ll also get five bonus rhythmic stretching segments where Shaun keeps the good vibes going as he helps you stay motivated to reach your goals. These can be done after your workout, as a way to wind down in the evening, or any time you want a little physical and emotional release.

You need very minimal equipment for this program. The dance workouts require no equipment, and the for the resistance workouts, all you need are some light to medium dumbbells.

If you want to give it a try, I have a totally no strings attached sample workout here!ย 

If you fall in love and would love more info comment below and I’ll reach out!

Or to join us for our hype group as we go through the program togetherย simply send me an email to [email protected] with the subject line: LGU and I’ll be able to get you set up and ready to go!

I can’t say enough good things about Shaun T! In fact it was his exact program 3 years ago that helped me to completely transform on my fitness journey. There’s something to be said for his motivation, and how he truly address the mindset behind a successful transformation needed for change.

Here are my results since starting that program 3 years ago:


Now, I cannot wait to create your success story with you!