Welcome to the Macro Phase Series! Have you ever felt frustrated because you're not seeing the muscle gains you want, despite putting in work at the gym? The macro phase you're in plays a huge role in your results. Now, this might sound wild to some of you, but in order to build muscle, you actually need to be consuming more calories than you burn each day. Today, we are going to be talking about the final phase of this five-part macro series, which not everyone will enter. But I really encourag...
Oct 31, 2023•32 min•Ep. 18
Welcome to the Macro Phase Series! Tired of being trapped in the relentless yo-yo dieting loop? If you've been keeping up with our five-part macro phase series, you've heard of 'reverse dieting.' But probably curious as to what this phase contains. In Part 4 of this series, I’m diving into my favorite phase and possibly the missing link in your diet. The reverse diet, when neglected, often sends many of us spiraling back into that all-too-familiar dieting carousel. In the episode, I’ll be breaki...
Oct 24, 2023•27 min•Ep. 17
Welcome to the Macro Phase Series! Ever felt like despite being in a calorie deficit, the scales just aren’t tipping in your favor? It's a common pitfall to believe that to shed those pounds, you must constantly be in a calorie deficit. But here's the twist—it's not about constant deprivation; it's about smart strategy. And today, I’m going to show you how. Join me in Part 3 of the Macro Phase Series as we dive into the characteristics of an effective calorie deficit—one that harmonizes with you...
Oct 17, 2023•28 min•Ep. 16
Welcome to the Macro Phase Series! What if I told you that constantly 'dieting' isn't always the answer, and, believe it or not, it's time to give those calories a little boost? One often-overlooked phase in the world of macros might just be the game-changer you need. It's true, while many are laser-focused on cutting calories and being in a calorie deficit, they often sideline the "maintenance" phase, a pivotal aspect for ensuring long-term success. Part 2 is all about breaking down the “mainte...
Oct 10, 2023•25 min•Ep. 15
Welcome to the Macro Phase Series! There are so many different phases of the macro cycle that are completely ignored by most of the population and that's why I created this 5 part series for you so we can dive deep into each of these phases together. I want you to have a clear understanding of how, when and why you should be navigating in and out of these phases. In today's episode, Part 1 is giving you a high-level overview of the different macro phases including the calorie deficit phase, reve...
Oct 03, 2023•25 min•Ep. 14
Ever found yourself scrutinizing the unpronounceable labels in your medicine cabinet, thinking that there must be a natural alternative? You strive for holistic solutions in every corner of your home, so why should your medicine cabinet be any different? You're not alone. In fact, this exact conundrum birthed Hilma (a staple I never leave home without!). Today, I have the privilege to chat with Lily Galef, one of the trailblazing co-founders and Chief Brand Officer of Hilma, a company that creat...
Sep 26, 2023•35 min•Ep. 13
How much protein should I be aiming to eat? Is there such a thing as too much protein? Am I going to turn into a bodybuilder? If I eat more than 30 grams of protein will the rest be wasted? How much should I be eating when pregnant or breastfeeding? These are genuine questions that most of you want to know when it comes to consuming protein. You hear me talk a lot about the importance of protein and prioritizing it in your meals and in your diet. But when fear gets in the way it can be kind of h...
Sep 19, 2023•26 min•Ep. 12
You’re interested in macro counting, you’ve heard some of the benefits and honestly, you’re at the point now that you’re willing to give anything a shot to see the results you want. However, you’ve done some research and you have some burning questions like: How do I log meals out? How do I track alcohol? How do I weigh this food raw or cooked? In this episode, I answer all of your macro questions so that you can get the most out of your macro counting! Some questions I’m answering are: What is ...
Sep 12, 2023•25 min•Ep. 11
Have you ever struggled with the feeling like no matter how hard you try, you have no control over certain trigger foods. You can't even just have one or two bites of that cookie, you need the entire thing? Do you find yourself mindlessly eating out of boredom, stress or distraction? Maybe you even associate your worth with the food choices you make? Or maybe you don't even realize that you're doing it. If the answer is yes to any of these, then this one is for you, my friend. In this episode, w...
Sep 05, 2023•49 min•Ep. 10
Raise your hand if you’ve been constantly dieting and wondering if all the time, effort, and let’s face it emotion is worth it. You’re on this hamster wheel, putting in a good innings but you just haven’t hit your goal yet. Instead, you just live in this perpetual diet that has no light at the end of the tunnel. A little morbid, I know, but hopefully this episode will help you realize that the reason you’re not achieving your goals isn’t because you haven’t dieted enough to see results, but inst...
Aug 29, 2023•27 min•Ep. 9
I get it, it can be pretty scary to go cold turkey and say sayonara to tracking your macros. Especially when you’ve been seeing such great results. The tools and the results speak for themselves, however when you track for an extended period of time you can get to a point of burn out and today, with my eight tips, this is what we are trying to avoid. You may not be 100% confident yet in eyeballing portion sizes or perhaps you’re anxious about your self-control if you didn’t have the numbers to k...
Aug 22, 2023•28 min•Ep. 8
Ever wondered about life after hormonal birth control? Before you decide to quit cold turkey, you'll want to tune into this episode! I'm diving deep with Maddie Scannapieco, a Functional Diagnostic Nutrition Practitioner specializing in women’s gut and hormone health and today, we’re exploring the impacts of birth control on our bodies and gathering top recommendations for a smooth transition, whenever you're ready. From actionable advice for a seamless transition to demystifying the perplexing ...
Aug 15, 2023•53 min•Ep. 7
Does your morning weigh-in send you spiraling into panic mode? Have you found yourself puzzled by an overnight three-pound gain? Relax, I've got news for you: this unexpected weight shift is unlikely to be fat. I'm here to shatter those disheartening moments and reveal the hidden reasons behind these puzzling weight fluctuations - and spoiler alert; they aren't tied to fat gain! From the effects of high sodium intake to the intriguing impacts of travel and timezone changes, we'll explore the oft...
Aug 08, 2023•21 min•Ep. 6
Are you just about to throw in the towel on your health journey? Your motivation has been coming and going, and you just can’t find the time. Well, my gal, I’m here to break it to you that prioritizing and consistency go hand in hand when it comes to health. And if you want to know the how, this is the episode for you! I’m equipping you with quick and simple tips that you can take away to implement just that little bit more consistency into your own routine so that you can truly see progress tow...
Aug 01, 2023•28 min•Ep. 5
Are you wanting to be leaner and toner? And you’re losing weight but the person in the mirror looking right back at you still looks exactly the same just a smaller frame? That my friend, is due to weight loss. And my goal for this episode is to one, let you in on why weight loss isn’t the goal you should be striving for but instead, your sights should be set on fat loss and how a more nuanced and targeted approach will be able to get you where you want to be with your body goals. This is a bite ...
Jul 25, 2023•18 min•Ep. 4
Strength training for women, most of my clients and women that I work with all have the same fear, “Am I going to get bulky if I lift weights?” And I’m here to tell you that you’re not suddenly going to become Arnold Schwarzenegger if you decide to pick up a dumbbell. It’s safe, you can trust me on this one! In this episode, I’m chatting with Sadie Rigby, ex-collegiate cheerleader and cardio queen who took a chance on strength training to improve her health. We’re breaking down this myth and ins...
Jul 18, 2023•52 min•Ep. 3
To macro track or not to macro track that is the question. But in all seriousness, macro tracking isn’t for everyone and that’s coming from a Macro Coach. If you’re jumping from diet to diet, finding yourself in a cycle of restriction and binging, then I would give this episode a listen to see if adopting a macro focused approach to nutrition will work for you. In this episode, I dive into the caveats of macro tracking and what the end goal should be for anyone who is implementing this approach ...
Jul 18, 2023•22 min•Ep. 2
Are you eating small and healthy meals during the week but then going off the rails on the weekend? You’re not alone. I’ve been there. I was stuck in that cycle for years and I once thought my way out was running 20 miles a week at 4am before hitting up an F45 class because cardio is our saving grace, right? Well, let me share with you what ACTUALLY helped me lose the weight I acquired in college, regain my energy, build muscle and feel my dang best self! Before you knock it, it’s not a fad diet...
Jul 18, 2023•27 min•Ep. 1
Are you a busy, motivated and health-empowered woman who is ready to kick old dieting mentalities to the curb and step into transformed health to look and FEEL your best, without sacrificing a life well-lived? You’re in the right place! If you have any specific topics that you would like me to cover on the pod, send me a message on Instagram @mindinmymacros . Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training...
Jul 07, 2023•2 min
