Change your macros, change your body.


In order to change your body, you have to feed it the right things. Food is broken down into three categories – carbohydrates (carbs), protein, and fat. I truly believe that no matter what your exercise goals are or aren’t everyone NEEDS to learn about this.

Personally, I love carbs… spaghetti, cornbread, fruit, you name it!  However, when I ate what I wanted (aka plenty of carbs), I noticed that I was hungry more often, I had energy swings, and worst of all, my hard work at the gym wasn’t paying off.

I finally learned that I needed more protein and good fats in my diet to even build muscle at all. So I changed my diet determined to cut the carbs to a minimum and get max results. But without ‘enough’ carbs (since I wasn’t measuring)  I ended up binging on cookie dough ice cream when my will-power was low. I know you can relate! No, instead BALANCE is key and knowing how much of what will help you master how you feel and how you transform.

MACRONUTRIENT GUIDE (just follow the steps.. it’s easy!)

1. Find your total calories.
Find out how many total calories you need per day. Use this MacroNutrient Calculator and click the red button.

2. Find your macronutrients.
Enter your total daily calories into the box and click ‘Calculate’.

3. Adjust the presets.
I recommend clicking the Zone Diet or Low Carb preset for weight loss and leaning out. If you love carbs like me, don’t kill yourself with the Low Carb preset. We want this to be sustainable!

4. Create your diet.
Take 20 minutes and create a daily meal plan that hits all the right grams of carbs, protein and fat. I created this Daily Diet to help me. Feel free to download it and adjust as needed. Look at all the labels and look up online nutrition facts for everything you eat and enter them so you’re as accurate as possible.

5. Follow the plan!
This may be hard with all the food temptations out there, but once you get in a routine you’ll find it easier and easier. You should have more energy, feel better, and see changes in your body as well!! You’ll eventually know what items you can swap out while keeping the macros the same.


Just water please.

Have you ever heard the phrase “Don’t drink your calories” ? They say this for a reason…just think of all the extra calories you take in drinking juice, soda, wine, you name it! Yes, you can create room for these in your diet if you can’t live without. But just be aware that all the calories in your beverages add up fast.

Sipping water all day can also speed up your metabolism, clear up your skin, & make you feel fuller. Not sold yet? Web MD agrees & lists 6 Reasons to Drink Water that may change your mind.

1. Drinking water helps maintain the balance of body fluids.

2. Water can help control calories. (I love this one!)

3. Water helps energize muscles.

4. Water helps skin keep looking good.

5. Water helps your kidneys.

6. Water helps maintain normal bowel function.


FUN FACT: Chill your water. It’ll burn a few extra calories since your body has to work harder to bring it to body temp again.