Pros & Cons of Tracking Macros

Just as I mentioned each diet approach has pros and cons, so does a macros based approach. Let’s dive in to see what works, what doesn’t, and how you can find balance.

๐—ช๐‡๐˜ ๐Œ๐€๐‚๐‘๐Ž๐’ ๐—ช๐Ž๐‘๐Š:โฃ
Eating foods you enjoy means youโ€™re much more likely to stick to your diet.โฃ
You have more control than if you had a set meal plan.โฃ
I see more buy in because itโ€™s a sustainable change.โฃ
โฃ
๐—ช๐‡๐˜ ๐Œ๐€๐‚๐‘๐Ž๐’ ๐€๐‘๐„ ๐‚๐‡๐€๐‹๐‹๐„๐๐†๐ˆ๐๐†:โฃ
It does take more time to prepare/track your food.โฃ
If you choose โ€œdiet foodsโ€ (like Halo Top Ice Cream) they can be more expensive.โฃ
โ€œJunkโ€ foods can actually INCREASE cravingsโ€ฆ hence โ€œBet you canโ€™t eat just one.โ€โฃ
Tracking can lead to more food focus (for example more planning/waiting for meals)โฃ
โฃ
๐‡๐Ž๐—ช ๐“๐Ž ๐…๐ˆ๐๐ƒ ๐๐€๐‹๐€๐๐‚๐„ ๐—ช๐ˆ๐“๐‡ ๐๐Ž๐“๐‡:โฃ
Include whole foods โฃ
Make a menu for a few days or at least a few staple meals to eat during the weekโฃ
Prep a few days at a timeโฃ
Include flexible optionsโฃ
โฃ
Save this post if youโ€™re thinking about dialing in your nutrition but youโ€™re not sure where to start.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Strong Joints

What it is:ย Strong Joints

Why use it:ย Strong Joints was created to support healthy joints, cartilage and joint mobility, so that you can improve the way you feel, move, perform and live. It’s backed by four clinical studies showing the benefits of 40 mg of UC-llยฎ on joint comfort, mobility and flexibility. Strong Joints also contains OptiMSMยฎ, which plays a role in maintaining cushion between joints.

When to use it:ย Daily!

How to use it:ย Just one capsule each day is all you need to help rebuild!

Who can benefit from it:ย Whether you’re an athlete, a parent, or have a busy career- you can benefit from Strong Joints.

Like all BPN Supplements, Strong Joints is Informed Sport certified and tested for prohibited substances.

To save money on your order, you can use my direct link to the BPN website.

#GoOneMore #TeamBPN #BPNSupps

How to Measure Your Training


โฃ
How can you measure your training, aside from recording sets, reps, and weight?

When it comes to effort, we can usually push past the limits we thought we had.โฃ

So how can you make sure that you’re training hard, but not overtraining?

โฃ
๐”๐ฌ๐ž ๐ญ๐ก๐ž ๐‘๐๐„ ๐’๐œ๐š๐ฅ๐ž ๐จ๐ซ ๐‘๐š๐ญ๐ž ๐จ๐Ÿ ๐๐ž๐ซ๐œ๐ž๐ข๐ฏ๐ž๐ ๐„๐ฑ๐ž๐ซ๐ญ๐ข๐จ๐ง.โฃ
โฃ
My clients do this for every workout. Itโ€™s another helpful tool to help us make progressions over time.โฃ
โฃ
Start with an RPE of 7 and work up in intensity weekly from there as you get stronger.โฃ

Take A Look At These RPE Ranges:
โฃRPE 1-4: Effortless to Somewhat Easy

RPE 5-6: Moderate to Somewhat Hard

RPE 7-8: Hard to Really Hard

RPE 9: Extremely Hard. A struggle to complete the reps and/or weight

RPE 10: Beyond Hard. couldnโ€™t have done any more reps/weight no matter what.

You canโ€™t go all out on every rep, every set, and every workout, but you can bring your best and make it count.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Creatine

What it is: Creatine by Bare Performance Nutrition

Why use it: Creapureยฎ is the brand name for pure creatine monohydrate, which is the most widely studied form of creatine and is proven to be safe and effective. Supplementing with creatine helps make sure that your muscle cells are saturated with creatine phosphate and helps increase your endurance, strength and muscle mass!

When to drink it: You can supplement with creatine on training and non-training days. Timing doesn’t matter as much as getting the recommended 5 grams in!

How to make it: I would add creatine to your pre-workout [Flight, Intra Flight, or Endo Pump] or even your post workout Protein Shake!

Who can benefit from it: If you’re looking to gain muscle and strength, then Creatine would be a great addition to your supplement stack.

As with any other BPN Supplement, Creatine is Informed Sport certified which means every batch is tested for prohibited substances.

To save money on your order, you can use my direct link to the BPN website.

#GoOneMore #TeamBPN #BPNSupps

Fad Diets & Fat Loss

Every diet approach has pros and cons. Let’s take a look at some of the more popular approaches you may have seen or tried yourself.โฃ
โฃ
*If you havenโ€™t seen the Instagram reel of me drinking olive oil, go watch it.โฃ
โฃ
๐ˆ๐Ÿ ๐ˆ๐ญ ๐…๐ข๐ญ๐ฌ ๐˜๐จ๐ฎ๐ซ ๐Œ๐š๐œ๐ซ๐จ๐ฌ (๐ˆ๐ˆ๐…๐˜๐Œ)โฃ
This definitely has a place in the diet sphere, but itโ€™s not on the extreme end. Fit some things into your diet that you enjoy, but keep the focus on whole nutrient dense food sources.โฃ
โฃ
๐๐š๐ฅ๐ž๐จโฃ
If youโ€™re building muscle or looking to improve your performance, you might be missing out on some good carbs by following a strict paleo diet. Oats, quinoa, rice, tortillas, etc can all be great sources of carbs for training!โฃ
โฃ
๐•๐ž๐ ๐ž๐ญ๐š๐ซ๐ข๐š๐ง & ๐•๐ž๐ ๐š๐งโฃ
Youโ€™ll need to make a conscious effort to get enough protein. These diets arenโ€™t any healthier than a diet including animal based foods.โฃ
โฃ
๐Š๐ž๐ญ๐จโฃ
No carbs can lead to muscle loss and even less fat loss. If you use this approach, you really gotta be committed and stay dialed in.โฃ
โฃ
๐ˆ๐ง๐ญ๐ž๐ซ๐ฆ๐ข๐ญ๐ญ๐ž๐ง๐ญ ๐…๐š๐ฌ๐ญ๐ข๐ง๐ โฃ
Long periods without protein (amino acids) and nutrients can lead to muscle loss.โฃ
โฃ
Iโ€™m not an RD and I donโ€™t โ€œprescribeโ€ my clients to any one particular diet. Tracking macros can be applied to any of these approaches.โฃ
โฃ
I think some are better than others and I love experimenting with most!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Strong Omega

What it is: Strong Omega by Bare Performance Nutrition

Why use it? Our bodies donโ€™t make omega-3 fatty acids on their own, so we have to get them through our nutrition [which isnโ€™t likely] or through supplementation.

Taking a high-quality fish oil helps get in the essential fatty acids our body need for heart, mind and joint health! Strong Omega uses superior triglyceride (TG) form, meaning it has a greater absorption compared to other forms.

When to take it? Itโ€™s best to take your Strong Omega with food. So toss it down after your meal!

How to take it? Two capsules is all you need to get in 1,200mg EPA and 600mg DHA.

Who can benefit from it? We can ALL benefit from this fish oil supplement! Set yourself up for success today and everyday with Strong Omega.

To save money on your order, you can use my direct link to the BPN website!

#GoOneMore #TeamBPN #BPNSupps

Wanna Build Muscle and Burn Fat?

Wanna build muscle & burn fat?โฃ
Lift Weights!โฃ
โฃ
๐˜๐จ๐ฎโ€™๐ฅ๐ฅ ๐ฅ๐จ๐ฌ๐ž ๐ฆ๐จ๐ซ๐ž ๐Ÿ๐š๐ญ ๐š๐ง๐ ๐ค๐ž๐ž๐ฉ ๐ฆ๐จ๐ซ๐ž ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐žโฃ
than if you just dieted. Thatโ€™s the goal right?โฃ
โฃ
๐Œ๐จ๐ซ๐ž ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐ฆ๐ž๐š๐ง๐ฌ ๐ฆ๐จ๐ซ๐ž ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐›๐ฎ๐ซ๐ง๐ž๐ โฃ
in a given day (AKA a faster metabolism). Even if itโ€™s marginal, it makes a difference.โฃ
โฃ
๐๐ฅ๐ฎ๐ฌ, ๐ข๐ญโ€™๐ฌ ๐ž๐š๐ฌ๐ข๐ž๐ซ ๐ญ๐จ ๐ฆ๐š๐ข๐ง๐ญ๐š๐ข๐ง ๐ข๐ง ๐ญ๐ก๐ž ๐ฅ๐จ๐ง๐  ๐ซ๐ฎ๐ง.โฃ
Just keep practicing good form, using appropriate load, and remember to recover.โฃ

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Strong Food by BPN

What it is: Strong Food Meal Replacement

Why use it: Strong Food is nutrition when minutes matter most, so you can be ready to get back to your day and be fueled for whatever youโ€™ve got coming. It’s almost double the calories what you’d get from the BPN Field Bar, so it covers a full meal versus just a snack. Not only that, Strong Food is created from REAL food ingredients, which is becoming increasingly important these days.

When to drink it: It’s a full meal, so it’s good to eat at your typical meal. Another option would be right after workouts or when you’re on the go and need to refuel, fast.

How to make it: Mix it in a shaker bottle, in a smoothie, or stir it up in a bowl – the smooth consistency is tasty on its own.

Who can benefit from it: You donโ€™t have to be an athlete to benefit from quality nutrition. Strong Food is a great option for anyone. Seriously. If you enjoy a high-quality, convenient meal, Strong Food is for you!

Grab one of two tasty flavors [Cinnamon Roll and Chocolate] that provide the right mix of protein, carbs, and healthy fats you’d expect from a full meal.

To save money on your order, you can use my direct link to the BPN website.

#GoOneMore #TeamBPN #BPNSupps

How to Plan a Full Day of Eating

Ok, so maybe making one healthy meal isn’t so tough… but a full days worth? That can be challenging at first! Consider these three points when planning out your next days worth of meals.

๐Œ๐„๐€๐‹ ๐๐”๐Œ๐๐„๐‘โฃโฃ
Consider your schedule and preferences. Maybe you can squeeze in 4-5 meals, maybe you can only do 3 meals. Both work.โฃโฃ
โฃโฃ
๐Œ๐„๐€๐‹ ๐“๐ˆ๐Œ๐ˆ๐๐†โฃโฃ
Your body loves predictable balance and routine. Do your best to eat consistently, support your energy around training, and grow muscle in the process.โฃโฃ
โฃโฃ
๐Œ๐„๐€๐‹ ๐Œ๐€๐Š๐„๐”๐โฃโฃ
Each meal should include protein! From there, consider how you want to distribute your carbohydrates and fat. Generally I recommend higher carbs and lower fats around your workout.โฃโฃ
โฃโฃ
Remember, one unhealthy meal won’t make you unhealthy. And one healthy meal won’t make you healthy either! Do your best to keep stacking these little wins and watch your progress add up.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Why Weight Training?

Besides journaling, I โ€™m not big on โ€œself helpโ€ but I do know that exercise has a TON of mental health benefits.โฃ
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I would rather see you push through workouts, and test your capabilities than just look in the mirror and tell yourself positive affirmations.โฃ
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For me, the best way to get to the mind is through the body.โฃ

Weight training improves your mood.

Increases your confidence.

Helps you focus better.

Reduces stress, anxiety, and even depression.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com