In this episode I discuss 5 tips to help you get started tracking your macros! While I know it can seem overwhelming, it’s key we truly understand the foundation of proper nutrition if we want to get not only amazing results, but LASTING RESULTS.
SUMMARY:
- Break things down into small sustainable changes.
- Focus on one change at a time.
- Don’t strive for perfection but for progress.
- Focus on making changes based on where you are currently. The key is creating a healthier version of our ACTUAL lifestyle.
3 KEY TAKEAWAYS:
- Log
- Focus on adjusting protein first.
- Tweak the meals you already enjoy instead of trying to completely change your diet.
- Plan ahead and even create “sample” days based on previous logs.
- Don’t start by cutting out the foods you love!
RS PROGRAMS:
- The Macro Hacks Program – The best results happen when our diet and workouts work together. And my Macro Hacks goes over how to dial in your diet at EVERY AGE!
How does your macro Hacks Program differ to the Macro Map that I purchased a while ago?
How do I know how many fats protein and carbs I should be having ?
Hi Tasha. The macro hacks helps you decide ratios based on your needs and goals, even as they change over time. You can also do this free calculator to get started – https://redefiningstrength.com/macro-calculator?sl=blogcomment
The map is all of your meals mapped out and a done for you option. The macro hacks teaches you to do it yourself with sample days and recipes.
Cori….Would you mind letting us know how you can get a “Macro Map” done for us? Thanks so much.
Hey Michelle! It’s available through my quiz 🙂 https://redefiningstrength.com/macro-calculator
Hi what’s best away to track my macros thanks
Amazing work you fo
🙏
I like My Fitness Pal
Hi Cori, how do you work in foods that you don’t have the macros for, like if you go to a party and want to have some of the foods there. I hope that makes sense.
Hi JoAnn. So I personally haven’t really memorized the macros in like any food haha. I usually google what it is with “macros” attached to find something similar at least and enter it or at least compare to the ingredients in my fitness pal.
Hello – I am looking at the Macro Hacks challenge. Do I need the physical book or are the materials all available with the digital download? I live in Canada.
Hi Lisa! They are all digital so you don’t miss out!
Thank you for your tips ☺️
Your a great trainer
Thanks! Glad they help!
Incredibly helpful. Thank you!
So glad it helps Brenda!
Thank you tips!
Glad they help!
I’m learning so much from your podcasts and posts. I still do intermittent fasting though but I’m getting my protein in during my eating window. I need to lose 15 lbs and I just turned 63. Can only get to the gym twice a week. I lift full body for 2 hrs. Is that too long to workout? I feel its necessary to fit it all in.
All about how we design things. I generally don’t have clients ever spend more than an hour in the gym, unless it is due to set up or extending rest as we do fatigue during a session and hit a point of diminishing returns. Quality not quantity. And maybe you do a short home workout another day instead! But all of it depends on your needs and goals. And if it is working for you, then FABULOUS!
I am.brand new to.macros…is there somewhere I can find put what foods/veggies/drinks fall into what? I enjoy cooking but barely eat. If I could afford to just hire you as a coach I would…I cant stand feeling worse all the time. I played for the MetaBoost Program at year but there was absolutely no way I could force myself to eat all that food! I also have a very physical job but would like to work out even with my injuries, but then I read it can actually hinder weight loss by causing stress to the body…WT_? Then some programs say unless your hormones are balanced you cant lose weight either. I like your idea of not knocking out everything you love. There isn’t much for food/snacks I ever crave, and I doubt even mind finding a substitute for my wine sometimes. I have tracked my food diary for 2 weeks at a time and cant figure out what I am doing wrong. I can probably add to the protein, and make myself eat carbs. I never crave that or sweets even. Just 53 and fat, and I drink tok many White Claws thinking they are diet, then my wine at night. I pretty much have to forse myself to eat
Here’s a cheat sheet to help but I highly recommend tracking what you’re eating currently. Then you can see the breakdowns of the foods you eat in your tracker to make small tweaks. https://redefiningstrength.com/a-quick-macro-cheat-sheet/
If you do need help as well Cory at least to kickstart everything, and truly learn what you need, can’t say enough about my coaching – https://redefiningstrength.com/private-coaching/
I am trying to gain muscle and tone.but the back of my legs are loose and my butt isn’t getting firm nor my belly.l do weights and Hitt workouts so why am l not getting any results? I’m 59 and weigh128.
Hi Kathy. Macros really matter! Start tracking what you’re currently doing and make small changes!