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8 Things I Wish I Knew Before I Started Tracking Macros

 

I first came across the concept of tracking macros (also known as flexible dieting) at the end of my 2nd bikini competition prep. I was energetically drained from months of pounding skinless chicken breasts and egg whites. I’m not even exaggerating here… I ended my prep eating 11 oz of egg whites at breakfast… it was awful and, to be honest, I couldn’t hear the words ‘egg whites’ without feeling sick for a long time after. 

Anyway, the idea that I could actually eat foods I loved and reach my fitness goals really appealed to me. I felt like I needed more balance and less restrictions. I was tired of having to sprint past the bakery in the grocery store to avoid looking my cravings right in the face. 

When I finally took the leap and switched to flexible dieting, I achieved my best physique yet and I felt SO much better doing it. I found myself better able to manage cravings and enjoy life while reaching my physique...

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The Ultimate Guide to Meal Prep for Beginners

diet nutrition Jan 01, 2020
 

If you dread the idea of spending hours at the grocery store and in the kitchen, crafting the perfect meals to meet your health and fitness goals, I TOTALLY get it. I am many things, but culinary enthusiast is not one of them. 

But if you've got health goals, meal prep is a fool proof way to stay on track.

When you're tired from a long day and have no intention of cooking, it is vital to have a healthy meal already prepped and ready to go ahead of time! Just reheat and eat! This way, you aren't tempted to hit up that takeout every night. 

Here's how to make the process as smooth and effective as possible:

1. Schedule Your Prep Time

Make meal prep a regularly scheduled appointment with yourself. I'm talkin' put it in your phone reminders so a little alarm goes off and tells you to drop everything and do it. Every week. 

Tell your hubby so you have the added accountability that this time is a non negotiable.

The more militant you are with...

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How to Maintain Your Fitness Goals During the Holidays

diet staying on track Oct 23, 2019
 

The holidays are right around the corner but that doesn’t mean your fitness goals have to suffer! It also doesn’t mean that you have to give up this special time with your loved ones in order to reach your goals. 

The following tips have helped my clients and I for years with sticking to our fitness goals while also enjoying the holidays.

1. Drink your water.

I recommend consuming at least 2 L per day every day. But especially during the holidays you’re going to want to be militant about sticking to this. Water helps with proper digestion, which will be especially important after a hefty Thanksgiving meal, for example. 

A lot of the weight gain you experience post eating out or holiday meal is from heavier sodium than normal. I talk more about that HERE. But to summarize, your body tries to maintain a balance between your water and sodium levels. This means that big holiday meal = big sodium = your body holding onto more water to maintain...

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How to Make Sticking to Your Diet Easy

diet Jun 17, 2019
 

Let's be honest... I am no culinary expert. I see the cute recipe posts on Pinterest, and sometimes I even get hyped enough to pin a few to my teeny tiny, overly optimistic (I will probably never get around to cooking any of it) recipe board. But when it comes to meal prep... REAL meal prep... I like it simple, fast, and easy. 

I have burnt pop tarts several times... do not trust me with your extravagant healthy meals. 

And yet, I still manage to keep my weight down, my calories up, and my physique progressing. Your diet doesn't need to be complicated!

For anyone new here, hey girl hey! My name is Emily. I am an online health coach and national level bikini competitor with a side interest in pushing a squad of fiery, fit women over 40 through some kick ass indoor cycling classes!

It's safe to say, I know the meal prep struggle. I practice a flexible diet year round. This means I track my macros (protein, carb and fat intake) every day of the year, whether I am...

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Why the 1200 Calorie Diet Plan is Bogus and What to Do Instead

diet flexible dieting Jun 07, 2019
 

As an experienced training and nutrition coach and fitness instructor, I was absolutely amazed when I discovered how many articles were out there advising women to use a 1200 calorie diet to lose weight. Allow me to break down all of the reasons why you SHOULDN'T follow this plan and how to pursue your weight loss goals instead. 

Nutrient and Caloric Needs

First off, a little background information you need to make an informed decision about this plan: your body uses calories even when you're just sitting on the couch or sleeping. Calories aren't just burned from physical activity. Your body requires calories (energy), just to complete its normal daily processes, such as digestion. It also requires a certain amount of nutrients to perform these processes smoothly and regularly. 

The magic number here is 1200. Your body NEEDS 1200 calories just to ensure its getting the bare minimum number of nutrients it needs in order to survive and function properly. 

I...

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10 Things I Wish I Knew When I Started My Fitness Journey

diet training May 16, 2019
 

For those of you that might not know me yet, hi! My name is Emily. I am a national level bikini competitor, online personal trainer, and group fitness instructor. My fitness journey started 5+ years ago and I can tell you the beginning stages (as always!) were packed with a lot of trial and error and growing pains.

Hopefully, I can save you some time by walking you through some of the questions you might be having right now and obstacles you may be facing as a newbie on the fitness journey!

Here's the 10 things I wish I knew when I got started:

1. You don't need to eliminate foods or entire food groups to reach your goals. 

Many people think they NEED to be eliminating carbs, lowering fats, cutting out gluten, eliminating sugar, etc etc to lose weight. I started my own journey with a diet of all "clean" foods. I later discovered this difficult, and unsustainable diet change was NOT necessary to see progress.

Calories are the only thing that determines weight...

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Why Your Weight Loss has Stalled and How to Fix It

diet Sep 25, 2018
 

We have all been there. You're finally taking the weight off. You've been sticking to your diet, you're getting your workouts in, and the pounds are coming off! You're excited and you're on a roll. And then all of a sudden, the scale. won't. move. 

You're not losing any more weight no matter what you do! You're frustrated, you're hungry, and you're over it. 

Did I just read your mind? 

If you're going through this right now OR if you've been through this before and ended up giving up on the process altogether, this blog post is for you. The majority of my coaching clients come to me with your exact problem, and we are about to break it down and give you the solution once and for all. 

Here is What's Happening to Your Body

You could be doing everything right with your diet and training - you could be sticking to your calories perfectly and training hard and still see your weight plateau. Throughout a dieting phase, your body goes through a process...

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Low Calorie Desserts: Macro Friendly Ways to Conquer Your Sweet Tooth

diet Sep 21, 2018
 

In case this is your first time here, welcome! I’m Emily - a health nut / physique sport junkie / online fitness coach / Ben & Jerry’s ADDICT.

I am currently on bikini competition prep numero three in pursuit of my qualification for nationals. My goal is to earn my pro card from the NPC, which means my first stop is a nationally qualifying competition. If you’re interested in seeing more of what a day in the life looks like on competition prep, let’s be friends on Instagram! I share tons of meal ideas, workouts, mindset posts, and client transformations on there. 

PS- Please do NOT read through my training and diet regimen and think this is what you should be doing to lose weight or reach your own fitness goals. This is for my body, time commitment, goals, and metabolism. If you would like help with getting started on a plan that is special to YOUR needs, schedule, likes, and dislikes, I would be more than happy to help you HERE.

...

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Bikini Competition Prep: Week 13 Update

bikini competitions diet Aug 20, 2018
 

Hey hey!

I wanted to share a little bikini competition prep update. In case this is your first time here, welcome! I’m Emily - a health nut / physique sport junkie / online fitness coach / Ben & Jerry’s ADDICT. I am currently on bikini competition prep numero three in pursuit of my qualification for nationals. My goal is to earn my pro card from the NPC, which means my first stop is a nationally qualifying competition.

If you’re interested in seeing more of what a day in the life looks like on competition prep, let’s be friends on Instagram! Also, feel free to join my free Facebook community where you have direct access to me and a group of bad ass fit women to help get you to your own fitness goals. 

PS- Please do NOT read through my training and diet regimen and think this is what you should be doing to lose weight or reach your own fitness goals. This is for my body, time commitment, goals, and metabolism. If you would like...

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Consuming Alcohol While on a Diet

diet Aug 18, 2018
 

Drinking on a Diet... Do You?

People ask whether or not I drink while on my bikini competition prep diet. And to be perfectly candid, the answer is no. But it’s not wrong to drink on a diet and people do.

Whether you’re competing or just dieting down it is absolutely fine to have a couple drinks. I know some ladies who have built some rockin’, healthy bodies and they have a few on a weekly basis.

For me personally, it’s not really a big part of my life anymore. I would never demonize it - I loved going out in college and still do on occasion. But I would soo prefer to save those extra calories to put towards food when I'm dieting. And coffee. Lol I don’t care how low you bring my calories I can’t eliminate a good cup of coffee. When I finish up with my diet, I will probably go back to having a couple of drinks occasionally and I will simply track them in my macros.

Sidenote - If you have never tracked macros before and have no idea...

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