Protein. How to get enough.

Warning:  There is no magic found below. Getting enough protein requires planning, cooking, and eating. Sorry to disappoint but you are going to have to do the work. Cool? Awesome, keep reading. Guess what? Protein is your friend, especially if your goal is fat loss...

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Why I don’t make meal plans.

“Do you make meal plans?” I get this question at least once a week. My answer is always “No.” I’m not just being lazy. I have a good reason for not making meal plans. I dont’ think they bring long term value to my clients....

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Macro Counting: Using MyFitnessPal

Tracking macros using MyFitnessPal (or any macro tracker) can be a bit confusing but the more you do it the easier it gets. If you are still unsure what macros are or why you want to count them check out Macro Counting: What is it? and How to count macros. Step 1:...

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How to count macros.

The email from you coach with your nutrition program arrives and you are so excited to get started! You open it and…”whoa…that is a lot of information!”.  Feeling a little overwhelmed?  Don’t panic….let’s break down counting macros one step at a time....

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Ask Erin: Protein Supplements

One of the most common questions I get from both my nutrition clients and athletes in the gym is, “Do I need a protein supplement?”.  The short answer….no.  The long answer….it depends. Nobody NEEDS a protein supplement.  There is nothing in a...

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MACROmergencies

“I need protein but no fat.”  What to eat. We all find ourselves in this situation now and then.  Don’t panic!  Use the MACRO Guide to find foods which contain the macros you need to hit your numbers. To find the exact macro of each food use the resources listed below...

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Accuracy

Do I really need to hit my numbers? The short answer, YES. The long answer, still YES. I get it….sh*t happens and everything doesn’t always go planned.  That’s okay!  However, control what you can, when you can.  Consistency is key to your success....

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Ignore the scale.

Remember when I told you to weigh yourself everyday and then forget it? Easier said than done, right? Let me tell you a story.  The other day I stepped on the scale, like I do every morning, and recorded my weight.  Up almost 5lbs!!  WHAT?!  I knew I had been solidly...

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Plan Ahead

“Failing to plan is planning to fail.” Are you ready for the most important tip for success with this program? PLAN AHEAD.  That’s it?  Simple right?  Here are some quick tips to help you plan ahead for each day and week. Tip #1:  Log early. Log  In...

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Macro Counting: What is it?

One of the tools we use in our nutrition coaching programs is macro counting. At the most basic level macro counting (flexible dieting, if it fits your macros, iifym) is the amount (in grams) of protein, carbohydrates, and fats you consume daily. We use macro counting to ensure you are receiving the right balance of protein, carbs, and fats to support your goals.

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