When it comes to working towards specific nutrition goals, we talk a lot about creating habits and establishing a routine; unfortunately, travel can wreak havoc on our routine, leaving us feeling like we should just throw in the towel and start over again when we get back home.

It can be unrealistic to expect to hit your numbers spot on while traveling, but it is possible to still stay on track when on the go. Being diligent about your nutrition doesn't mean you have to carry a food scale around with you and say no to every treat offered. It does, however, mean there may be some compromises to make on occasion.

Fat Loss, Tracking MacrosKate LymanMarch 13, 2019March 2019, Tips & Tricks, Nutrition Coach, Tracking Macros, TravelingComment

INTERMITTENT FASTING & MACROS

I’m a “kind of” intermittent faster. What does that mean? It means that I kind of stick to a time restricted eating window but don’t stress too much about it. I find that, personally, intermittent fasting helps me control hunger throughout the day and prioritize my hydration - something I’m terrible at - and helps keep me in a good eating routine whether I’m tracking my macros or not.

Curious about what intermittent fasting even is and if it may be a helpful strategy for you? Read on!

DIY MACRO CHALLENGE RECAP

We know it’s not feasible for everyone to have a nutrition coach, so we created the DIY Macro Challenge to give you all the tools you need to take control of your nutrition on your own terms. The goal was not to create a quick weight loss challenge, but to provide an opportunity to challenge yourself to build the habits necessary to create long term, sustainable change and give you the tools to make those changes happen. As coaches, we found it important to follow along with the challenge and this week’s post is about sharing our experiences with you.

Tracking MacrosKate LymanFebruary 6, 2019February 2019, Tracking Macros, Macro Challenge, The Good StuffComment

TOP 5: TIPS FOR TRACKING YOUR MACROS LIKE A PRO

Whether you’re new to tracking your macros or have been doing it for a while, some weeks can be tough and frustrating. You may feel like you’re constantly playing macro tetris and can’t figure out how to hit your numbers without pounding protein shakes or having every single meal and snack portioned out in a tupperware. Maybe you’re just feeling bored with the process and becoming a little lax with your tracking. If you’re having an off week or feeling overwhelmed as you get the hang of tracking, taking a little extra time to set yourself up for a good week can make all the difference.

Nutrition Tips & Tricks, Tracking MacrosKate LymanJanuary 23, 2019January 2019, Tips & Tricks, Tracking MacrosComment

A (NOT SO BRIEF) LOVE LETTER TO TRACKING MACROS

Macro-tracking success: hear from a client who has made incredible changes in both her body composition and her relationship with food.

Fat Loss, Nutrition Tips & Tricks, Tracking MacrosDiana DewanJanuary 2, 2019January 2019, Testimonial, TransformationComment

ALCOHOL & YOUR MACROS

Believe it or not, alcohol is actually a macronutrient! But unlike the other macros, alcohol can be a bit tricky to track. Learn how to accurately track alcohol so that your drinks aren’t compromising your goals.

Fat Loss, Recipes + Meal Prep, Tracking MacrosKate LymanDecember 12, 2018Macro-Friendly, Tracking Macros, alcohol, December 2018Comment

5 WAYS TO MAKE ANY RECIPE MORE MACRO-FRIENDLY

As much as I love a traditional family recipe, when you’re tracking your macros or simply trying to be conscious of your nutrition choices, traditional recipes may not exactly “fit your macros.” Today’s post is here as a quick guide of ways to make healthier, more macro-friendly versions of your favorite recipes using simple ingredient substitutions.

Fat Loss, Recipes + Meal Prep, Tracking MacrosDiana DewanDecember 5, 2018Tips & Tricks, Holiday Tips, December 2018Comment

HANDLING THE HOLIDAYS

With the holidays around the corner, there’s no doubt that our calendars will start to fill up with extra social events these next two months. And whether you’re at a family gathering, a work party, or a gift exchange with friends, chances are food will be involved. Here are some strategies to help you stick to your goals through the holidays.

Nutrition Tips & Tricks, Tracking MacrosKate LymanNovember 7, 2018Holiday Tips, Tracking Macros, November 2018Comment

MACRO-FRIENDLY HALLOWEEN HACKS

You can have have some candy without ruining your day, and you can enjoy the holiday without feeling guilty the rest of the week. Here are a few of our best tips to help you navigate trick-or-treating, office treats, and Halloween parties with friends.

Tracking MacrosKate LymanOctober 30, 2018Holiday Tips, Tracking Macros, October 2018Comment

KATE'S TOP 3 MACRO-FRIENDLY FAVORITES

Today Coach Kate is sharing her three of my favorite macro-friendly items that she can’t live without. Read about her favorite high-protein sweet treat and a few other high-volume tricks to keep you full and happy without sacrificing good food.

DIANA'S TOP 3 MACRO-FRIENDLY FAVORITES

Today Coach D is sharing her three of my favorite macro-friendly items that she can’t live without. First: her favorite way for getting in a little extra protein, second: one of the most versatile snacks in her pantry, and third: a current favorite macro-friendly sweet treat.

WHITNEY'S TOP 3 MACRO-FRIENDLY FAVORITES

I try to keep my typical diet full of lean proteins and fruits and vegetables, but sometimes I just need something delicious or something I didn’t have to make from scratch! Here are three of my favorite macro-friendly foods I keep on hand basically at all times.

SOCIAL EATING WHEN TRACKING MACROS

Whether you are tracking macros, counting calories, or just trying to eat healthier, it can be tough to stick to your nutrition goals when navigating social situations. If you are going to a dinner party, a work lunch, or a family party, taking a few extra minutes to plan ahead can help you enjoy your event without stressing over your food.

Fat Loss, Tracking MacrosKate LymanSeptember 19, 2018Tips & Tricks, Tracking MacrosComment

EATING FOR VOLUME: MANAGING HUNGER WHILE DIETING

One of the biggest struggles anyone will face when dieting is hunger. If you are dieting, or eating with the goal of losing body fat, there will probably be a point where your calorie deficit grows and hunger becomes an issue.

Fat Loss, Tracking MacrosKate LymanSeptember 5, 2018Macros, September 2018, Tips & Tricks, NutritionComment

NUTRITION FOR OPTIMAL HEALTH

If your goal is to achieve optimal health, you should focus on finding balance in your diet. Optimal health means something different to each of us. To me, it means learning to find the balance needed in your diet to maintain a healthy body and build sustainable eating habits that will serve you long-term. Being lean is great, and getting strong is cool, but what good are those goals if they leave your health compromised?

Nutrition Tips & Tricks, Tracking MacrosKate LymanAugust 22, 2018August 2018, Evidence-Based Nutrition, GoalsComment

NUTRITION FOR AESTHETICS

If your goals are geared towards changing your body weight, body shape, or body composition, your focus should be on eating in a calorie deficit.

Fat Loss, Tracking MacrosKate LymanAugust 15, 2018August 2018, Goals, Evidence-Based Nutrition Comment

NUTRITION FOR YOUR GOALS

If you want to reduce your body fat percentage, build muscle mass, reach a goal weight, or improve strength in the gym, tailoring your nutrition to your goals is absolutely essential.

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