What’s the best macro calculator? Need a macro check? The best macros for YOU?

Trying to find the best macro split? Your REAL maintenance calories or what you need to eat to lose fat & finally see results?

In this guide:

1. How can you accurately determine their baseline behaviors before starting a new diet or training program?

2. What are some key steps people often overlook when focusing too much on macro calculations? (which is why many stay stuck & spin their wheels)

3. Some BONUS strategies I use to create success in my clients – it’s a TEAM effort. Collaboration is key.

4. What are the signs that your current diet or exercise routine might not be working for you?

5. What is the best way to approach your macros & diet from here?

What is our world so good at doing?

Giving you conflicting information, TOO much information, that makes navigating your goals WAY harder than they should be.

Why do many of us find it harder than ever to see the leaner body composition we desire? To find the best diet our bodies and goals?

Here’s the thing – many people are good at losing weight (at least at first)… but then what? It almost NEVER lasts… or they simply never even get to their goal where they can say “damn I’m so proud of myself & I feel fkn strong, amazing, CONFIDENT and full of life & vitality.”

Especially as the new year rolls around, or its time to “shred for summer”, people become obsessed with “What’s the best macro calculator?” or “How do you accurately calculate your maintenance?”

Solely relying on macro calculators can be problematic, as they’re mostly INACCURATE & only provide rough estimates. They don’t consider individual factors such as diet history, current exercise, lifestyle, nutritional habits, or specific challenges.

akin to asking, “What weight should I squat?”

Based on general averages, a woman weighing X should be able to squat Y.

But if you’re new to squatting or lack the necessary shoulder mobility for a low bar position, can this advice truly be useful? And can you realistically squat 60kg just because the statistics suggest so? What if you had a bad history with back squats and the thought of doing them gives you mass anxiety?

Can someone realistically expect to squat 60kg simply because stats say so?

The disconnect between random recommendations/averages & individual baselines/considerations can not only lead to unrealistic expectations but terrible consequences

1. Focusing solely on the outcome makes you skip necessary steps – you can’t climb a ladder from the top.
2. If you are athletic & well trained OR have a lot of extra adiposity, they are even more useless for you
3. Most calculators undershoot on protein
4. If you are using it for a deficit, MOST give you way too low a target
5. Refer to #2
6. Many people use them wrong for activity factors
7. They also don’t talk about the COMPOSITION of those macros which matters a fk tonne (food choices)

What happens once those numbers stop working?

Or when you finish your diet?

How to calculate your calories

The issue most of the time is that people use calculators to figure out their DIET calories without even knowing their baseline or their TRUE maintenance.

People often jump into changing their behaviour before they’re even familiar with what it is they’re changing… Going into a NEW plan, setting up “the BEST DIET FOR YOU” without being FULLY aware of what your current diet is, where your pitfalls lie, and whats been holding you back or sabotaging you in the past…doesn’t make sense.

Ps. No just because youre trying to eat 1400 and not seeing results, does NOT make that your maintenance. For the average active woman who CARES about getting an athletically fit looking physique, that’s more about the 1850-2450 range for most

Most women just want to jump in and get results, you MOVE THE LADDER, ask all the questions… without just getting the ladder up the right wall. I get it, youre SO motivated because you are unhappy with where you are. You don’t think this is a BIG CHANGE in and of itself.

That’s like a random giving you a program with specific weight # to lift and training volume without even knowing HOW you move, what youre capable at and your training history.

1. How can you accurately determine their baseline behaviors before starting a new diet or training program?

  Track Your Intake: Record everything you eat and drink for at least a week using a food diary or an app. Be honest and detailed.

– Does it vary day to day?

– Does it vary on weekends?                           

  Monitor Activity Levels: your training, duration – intensity – type etc… your steps and activity OUTSIDE of the gym. Week days & weekends?

  Note Sleep Patterns & Stress Levels: Reflect on your stress levels and how you manage them. Hows your sleep quality?

  Evaluate Current Habits: Write down your daily routines, including meal times, snack habits, and hydration.

  Get a Professional Assessment: Consider working with a nutritionist (hello) for a comprehensive evaluation.

Your baseline activity levels LARGELY dictate your metabolism – im not talking about in the gym

And then theres the genetic variation on what type of metabolism you have, thrifty or spendthrift where thrifty metabolisms adapt faster when moved out of their maintenance range (more resistant to weight loss)

we need to know not just quantitatively what your intake is

• BUT why do I eat what I eat
• how do I feel? Does this satisfy me? Leave me craving more?
• how often do I eat?

Its not just about your carbs fats and protein

Tracking just for macros and/or calories wont get you very far.

Fuelling workouts with carbs, learning how to fuel and how foods make you feel IS IMPORTANT.

How many fruits and vegetables you’re eating? how much water?

• how do you feel after these meals what which ones make you feel more bloated which ones provide sustained energy?
• Rating the palatability of food… does anything make you want more and more, or skew your appetite and cravings? Make it easy to overindulge?

The 1-2 weeks of tracking your intake up front IS serious even without a calorie goal. Tracking your baseline behaviours is SO important 

2. What key steps do people overlook when focusing too much on macro calculations? (which is why many stay stuck & spin their wheels)

If you havent monitored your intake at all before, trying to master that tracking + eat for fat loss or a goal is not going to work, its stressful, there will be alot of errors, you will have things tracked wrong or go untracked… and it makes you feel youre putting in way too much effort for little return, especially if the tracker has you on much lower of a # than what you really need

Stress + results arent a match. Its friction. Deficits are also a stress on the body. As is poor nutrition quality.

Tracking and monitoring your behaviour IS a goal

• improving UPON THAT is progress
• making subtle changes IS progress
• improving habits –> results that LAST and that can be manipulated in different situations and circumstances.

TRACKING with a focus of improvements can make you aware of snacking, binging..

Even IF you had a tracking background, we have a different goal now. Improving upon what you are tracking… you may not track the dinner out because “its not accurate anyway” or you don’t log the small things cos “its only one/small” but they DO add up. The cookie you never log out of guilt?

FRICTION is a feature not a bug when learning this process and making improvements upon HOW you are currently eating to build a really strong base so that when you DO have a more specific goal, it is a more smoother process

The mindset in itself can feel like friction because it doesn’t feel like “youre busting ass and grinding hard”. Great. That’s the point. That’s how you stop falling off all the time or only making TEMPORARY change.

DO NOT RUSH THIS PROCESS

You get the desired outcome from the PROCESS. So make the PROCESS the goal and youll keep the outcomes and only keep improving it.

Can you see how NOW we can work together on why you overeat at night…

Why the weekends turn out to be a flop, why you have energy crashes early arvo, sugar cravings all day…

We can see where you get the extra snacks or ‘treats’ that arent serving you and develop a plan so you can still include the food you enjoy in a way that still gets you the desired outcomes

• What drives overconsumption?
• What leads to under consumption?
• How can we find ways to move more?
• How can we set up your environment to help you move more unintentionally?
• How can we make it easier to get a higher step count?

Sometimes having to track a problem behaviour can help manage the behaviour and brings awareness and consciousness to it.

Just tracking for macros or calories or focusing on an end goal of less can have you neglecting foods that matter like fruit and veg which are satiating and are key players in a healthy metabolism, hormones and how you feel

Low activity levels skew appetite = more calories

Underhydrated? Low nutrient density? Eat more

Eat like a bird in the day? Not making balanced/complete meals? Underfuelling the first half of your day? Eat more, snack more, your calorie deficit wont be a deficit anymore… your training performance wont be the best it can be, you wont get the end outcome you want.

So focusing on these “base habits” really helps drive LONG term outcomes & empowers the client with confidence and competence

Ps .The goal is to maximize adherence. You cant do that by overhauling a whole diet or trying to master too many things at once, that’s how you spin your wheels, especially if you arent enjoying it.

Otherwise youre putting in ALL OF THIS WORK to do all of this stuff… sorta…

So you sorta mingle your way to a bad outcome

Now thats really discouraging and it damages your confidence & self-efficacy

Vs them being stepping stones to your progress & outcomes – HIGHER RETURN FOR YOUR INVESTMENT OF EFFORT

YOU WANT a foundation vs aiming up super high and have it crumble underneath you

3. Some BONUS strategies I use to create success in my clients – it’s a TEAM effort. Collaboration is key.

Clients experience the best outcomes if they do the following:

– Respond to reflective statements and questions, even when it feels uncomfortable. This is the best opportunity for a break-through!

– Be an active participant, not a curious bystander.

– Be open, honest, and willing to explore what isn’t clear or fully known about themselves, others, and the situation.

– Act on what comes out of each checkin/conversation & carve out time to think deeper about each conversation after each one AND before the next one.

The biggest mistake in the industry in that people engage in all this stuff because they want change ASAP but they dont get the fundamentals dialled in… which is why we have this epidemic of struggle & fitfluencers promoting garbage to play on your pain.

I use positive motivation vs negative:

How can we ____ (increase steps) VS dont do this dont do that

Working together to see how we can get to those outcomes, reverse engineering the environment, figuring out which variables -if monitored- could reduce friction.

Plan B’s or C’s where possible

RED, ORANGE, GREEN light strategies that can be manipulated different for different things.

Now you are more likely to succeed long term bc im empowering you to fit it into your own life and find meaning in your own goals this way!!

Once these components are addressed, the other stuff is MUCH easier to implement. Then we can dial in your training to take THAT to the next level. Dial in your nutrition more to FUEL performance.

Its important to work together on your obstacles and raise your floor bc as coaches it’s never going to be as specific as the knowledge of the person who’s living that life which they’re trying to change

4. What are the signs that your current diet or exercise routine might not be working for you?

  Lack of Energy: Feeling constantly fatigued or lacking energy.

  Mood Swings: Experiencing frequent irritability, depression, or anxiety.

  Poor Recovery: Prolonged muscle soreness and slow recovery from workouts.

  Plateaued Progress: Not seeing any improvements in strength, endurance, or body composition.

  Sleep Issues: Difficulty falling or staying asleep, or not feeling rested.

  Constant Hunger: Feeling hungry all the time, despite eating regularly.

  Digestive Problems: Experiencing bloating, constipation, or other digestive issues.

  Injury and Illness: Frequent injuries or getting sick often.

  Loss of Motivation: Feeling unmotivated or dreading your workouts and meal plans.

  Physical Symptoms: Noticing hair loss, skin issues, or other physical symptoms, menstrual irregularities

  Emotional Eating: Increased cravings for comfort foods high in sugar and fat.

  Poor Digestion: Stress can affect digestion, leading to issues like bloating or discomfort.

5. What is the best way to approach your macros & diet from here?

➡️Food QUALITY matters

➡️Aim for 2.2-3g/kg protein. go high protein
👉Satiety, helps blood sugar & cravings, helps maintain muscle with proper strength training
👉takes the most calories to break down & digest
👉30-50g protein 3-5x/day

➡️Min. 0.6g/kg BW healthy fats
👉<10-12g/day saturated fat

➡️600-800g veggies & fruit; MICROS MATTER
opting for more plants & whole food helps satiety & cravings
 
➡️PRIORITIZE training nutrition – aim for 50% of carbs pre & post

➡️Keep food choices BASIC

➡️DONT overcomplicate meals

➡️WALK!!
👉 You want to be able to lose on as much food as you can
WITHOUT overdoing it (you need to be able to recover)

👉More fuel = more opportunity to get micros & macros in
👉FUELs performance & optimize your health, metabolic processes, cognition thus body comp

🎯Most of our lack of adherence is stress or overwhelm related

FINDING AN EASIER WAY to do things saves time, effort & decision fatigue
✅PLAN a day/week in advance
✅ LESS recipes MORE repetition & routine

Yes it can be tedious

I help my girls with this weekly!
Shifting their identity, focus & injecting them with a whole new belief they CAN

I makes it more enjoyable & allow them to create many wins from get go!

REMEMBER;
Your diet doesn’t end at the end of a diet.
It ends once you get yourself successfully maintaining and, on a path, forward…
Too many people are either dieting VS not dieting/freeballing
Theres no REAL intent beyond that…

Which is why so many people end up in a worse position, lose motivation, give up, etcetc… and stay in a chronic “dieting mindset”

you CAN have it all… just need some structure & [plan

YOUR structure to build muscle & minimize fat gain is going to look much different than someone else’s.

Why?
Because our bodies, our lifestyles, and our calorie needs are all VERY different.
Our psychologies are different.

Its not the training or nutrition that’s actually the hardest, but what goes on between our ears. Stop being your own bottleneck

If this is something you need, apply for a free consult

The best way to build muscle without gaining a bunch of fat

A mini blueprint for women 35yo+

Tired of spinning your wheels, working hard but not seeing the tighter, stronger more defined body you dream of? You’ve probably spent years chasing weight loss, trying every diet under the sun, but never quite getting the results you want. It’s time to change your approach. Here’s a detailed, evidence-based guide on building muscle with minimal fat gain, tailored for women aged 35-50 who are dedicated to their fitness journey but need a clearer direction.

1. your training matters 🏋️‍♀️🔥

– its not just about the weight you lift or the rep range you do

Get out of your own way. The set up of exercises is everything. Set up right, get the TARGET muscle and then load it. Switch your focus to performing each and every rep with INTENT until you FAIL to get another rep with proper form.

– there are times when pushing with some body language or intensifiers plays a place in a SMART STRUCTURED and SPECIFIC program made for YOU – but always SAFE form

– Many women hold themselves back, fearing they’ll get bulky or hurt themselves, but often our real biggest barrier is ourselves.

you want the TARGET muscle to fail and the reps to notably slow down over the reps & sets as you get closer to failure/fatigue

–

– if you are doing a tonne of volume for legs, the answer is more likely you need to train harder…

– random programming, winging your weights & exercises wont get you permanent results. You NEED structure. Increase your training capacity = improved muscle ‘tone’ & strength

– FILM your lifts & track your lifts + how things feel/notes

2. FUEL TRAINING adequately 🍌🍞

Prioritizing CARBS before you train is crucial for helping amplify your performance, giving you the energy to fuel your performance and lift with higher intensity & effort FOR LONGER. (even if you don’t feel it)

Fuelling the main active part of your day is an easy shift that can make HUGE difference

Under-fueling leads to fatigue, poor performance, and increased risk of injury.

Proper fueling helps you maximize your training potential and performance which is key for physique change

3. PROTEIN!!! Eat enough CONSISTENTLY

30+g  At every meal, on the higher end of the range.

(insert alan’s protein pyramid)

Yes you can argue that eating more & having carbs is anabolic in itself, but research shows only positive effects from eating even a higher range of protein (2.2-2.6g/kg)

NOW you DO NOT want to have it at the expense of carbs.

Carbs to fuel your training AND recovery plus your day to day energy is the greatest leverage

Protein + carbs + the right training = 🔥 🔥

4. BUILDING MUSCLE needs FUEL… building blocks!! (calories)

Many women fear eating more due to weight gain concerns, leading to a constant state of dieting and muscle loss.

Knowing the right balance ensures muscle gain without excessive fat.

You wont be building anything meaningful if you hold yourself to fatloss, dieting or wanting to go back to dieting after only building for a few months. Been there, done that…. Didn’t get anywhere far….

Be INTENTIONAL about building your body &  fuelling for it VS going back and forth or just winging it. A surplus of 5% is plenty for many

You don’t HAVE to surplus… but if you aren’t eating AT LEAST maintenance… you wont be building anything remarkable so don’t complain if you find yourself still spinning your wheels in a year+

Ive been there knee jerking back to fat loss a few months into eating more. Just wasted effort.

And no, 1600 calories is NOT your maintenance. Start thinking 1800+

Understand that not eating enough can hinder muscle building efforts: Give your body the energy it needs! 🥗🍗

5. REST AND RECOVERY

More isnt more, it can lead to LESS and taking you backwards. If you aren’t recovering, you aren’t progressing or adapting (getting results). Take it too far and you impede progress moving forward.

The only training you benefit from are those you can RECOVER FROM. It’s what happens OUTSIDE of the gym that creates results. You STIMULATE growth by breaking down muscle in the gym. The other 22-23 hrs of the day are where magic happen.

The goal is LONGEVITY, burning yourself out is not it.

6. SLEEP, STRESS MANAGEMENT & HYDRATION 😴 🧘‍♀️ 💧

the overlooked small things that are BIG things.

– You need enough quality sleep to help repair muscle and help your hormones & metabolism flourish.

– stress management is KEY to help you stay consistent in giving your best efforts

– hydration is essential for building muscle & fat loss. It transports nutrients and is a critical part of metabolism & hormonal health. It helps prevent cramping & fatigue!

All of the 3 help with your energy & performance.

7. CONSISTENCY >  PERFECTION and it takes TIME

Be patient! Muscle building is a LONG ASS process. Think 0.2kg a month being generous if you do the right things.

You wont always show up roaring, that’s ok. Motivation is a rarity,

Its easy to emotionally attach yourself to numbers and figures, youre human. But don’t forget to enjoy the experience and process, to live your life…

But also KNOW your tradeoffs, be 100% honest with your actions & be accountable to your actions.

Its about having FLEXIBLE restraint (within your known constraints/guidelines)

Your life should absolutely be the center stage. Aim for balance—enjoy your life while making smart choices most of the time.

My coaching focuses on helping you navigate these real-life situations while staying on track with your fitness goals

8. get professional support!

The best way to skip the years of llearning, mistakes, peddling backwards, sabotage…. And “time machine” you faster to where you want to be is to work with a coach

Having personalised advice, support & accountability can help you avoid a lot of the common wheel spinning and pitfalls many repeat for YEARS… and get you out of your own way

A tailored plan for YOUR goals? I mean it just has you feel SO much more confident in your process if you let yourself go ALL IN for your future self.

You want to see visible muscle definition but don’t want to look too bulky or gain a bunch of fat?

Here’s the number one thing holding you back…

To my gym bada$$es who want to build muscle & look tighter and leaner….
if you feel dropping calories/want to fat loss everytime you feel fluffy

Your physique & metabolism will get WORSE over time

👀Does this sound like you? Especially when summer arrives?

You try on that tight fit?

You are SABOTAGING your results!!

If you keep limiting your food intake or chucking a tanty over a bad body image/dress day…

You HURT your physique progress long term

It may FEEL like it works… but EACH TIME YOU DO… youll dig a deeper hole.

Its not your coach nor program, its what you’ve been taught to believe

& now your stinky mindset to it all

The greatest cause for this is 1/ impatience 2/Unrealistic expectations of whats supposed to be happening

constantly wanting to do the two for 1 deal with always staying in a lower calorie range thinking youre going to lose fat and still build muscle at the same time…

so youre in this endless cycle of like

“I should be losing fat”

but then also like looking tone all the time”

& you have been taught the process WRONG so you keep spinning your wheels

Especially when ANYTHING works at first for a few weeks… until it doesn’t!!

Heres why:

1→ you don’t give your metabolism a chance to build, nor your hormones & body systems to flourish & peak!

Instead, youll feel restricted even on days you aren’t trying to diet

= more likely to snack, crave & lose control

2→youre in no mans land

you don’t give yourself enough time to build real muscle nor eat enough & fuel high quality training sessions over TIME… and your deficit wont be effective by any sorts

3→so you spin your wheels & feel like total trash!

So many women are in this place where they have been eating 1500 calories – low calories for years and they’re wondering why nothing changes and why they probably feel like crap all the time

4→ Its why so many women complain about the results they don’t see…

Or fall off the radar (bc “whats the point”) after their burst of going hard & motivation… to only burn

5→& why many spent years training 5-6x/wk, hiit, group classes, metabolic circuits, DOZENS of low carb diets… & don’t feel any closer to the physique they want.

6→Yes, fat loss dieting will be part of it. But if this is the only thing you focus on, especially up front, youre going to struggle.

7→Most people workout hard for 45-60 minutes and think they are done for the day. What you do outside of the gym matters a lot

8→Because the whole approach you’ve learnt is completely FLIPPED from what it SHOULD be.

CARBS + MUSCLE = KEY part of looking/feeling lean & strong OVER TIME!!!

you got to give your body some fuel to make those changes it doesn’t just happen from nothing

But you can’t add muscle without:

✅THE RIGHT signals to your body through TRAINING: the biggest key to physique change.

Most skip past just how important the right training regime, approach & mindset is.

✅FUELLING properly. You can do all the training, have a perfect program,

but you need ENOUGH of the RIGHT KIND of fuel to move the car along

don’t expect much for your muscle if you are in calorie defi

Fast forward a year & you’ve made no progress, feel frustrated and deflated

wondering why other women can eat so much more than you whilst being jacked and lean.

What’s a girl to do?

The answer is pretty simple.

GRITTY PATIENCE

Commit to the structure + strategy for the phase you’re in and stop changing your calories based on your feelings 😉

It’s not your coach nor program,

its what you’ve been taught to believe

& now your stinky mindset to it all

sick of feeling like you’re putting in all the effort but STILL not closer to your goals?

Comment COMMIT below or hit the link in my bio for a free consult @transformxruby

Follow for more!

____

HIGH INTENSITY TRAINING is the key for physique progress

And this is NOT HIIT!

Its ONE i not 2 ii’s

SMART specific HIT puts a great stress demand on the muscles to build & get stronger so you get that harder look. BUT…

Underfuelling can negatively impact hormones + much more which creates a spiral that can worsen results & leave you BURNT

✅Eat ENOUGH food overall on a daily basis. This may be a lot more than you think or even feel hungry for. With ENOUGH CARBS to support your whole lifestyle and training

✅Fuel your sessions!! (carb rich!)

✅Recover with protein & nutrients

✅DO NOT bank your calories for weekends or nights. You need to eat enough through the day!

Changes that can be hard. But damn rewarding and your body will thank you for them ❤️‍🔥❤️‍🔥

sick of feeling like you’re putting in all the effort but STILL not closer to your goals?

Comment COMMIT below or hit the link in my bio for a free consult @transformxruby

Follow for more!

Find yourself only seeing results when you eat low calories, hardcore training & cardio

Or ONLY when youre dieting hard?

Feel like maintenance or trying to build doesn’t work & you just regain weight too fast?

check on this:

—-

* Your fat loss method was damaging

* You don’t know what the “after diet” should look like

Having a clear sense of what the process looks like is important

And why starting off in a fatloss phase can be to your detriment

The PRE DIET is fundamental for long term success

BUT WHAT IF YOU JUST REGAIN MORE FAT?

How you go about fatloss plays a BIG ROLE in your experience with the “after”

Many people set themselves up for a TOUGH AF time

With clients I ensure I set up their fatloss phases to not only make them SMOOTH, more effortless & successful… but to set them up for a more successful after

How?

—

WHAT THE AFTER LOOKS LIKE:

(a lot of this is rewiring your mindset that’s been intoxicated by the fitness industry)

* Just because you ended a diet on 1200-1500 calories, does NOT make that your new maintenance to then keep the weight off

^ this belief is the greatest setback to most physique goals in general, even at the start. The belief of “its too hard” “do I have to be like this forever” and the fear of losing some current things you love in life. Which is far from fact.

LIVING the lean, healthy lifestyle includes social meals, dessert, the occasional glass of wine on date night, the icecream cone with the kids, and LOVING the life you live. You learn this in the process

—

* MAINTENANCE is a flawed word. I personally don’t understand it which is why I prefer to never use it. I call it IMPROVING, BUILDING or PROGRESSING. (who TF came up with that word. Its silly)

* MYTHS & FACTS;

It’s a range of calories, not a set amount.

It requires effort and diligence but you get much more flexibility. You get permission to stop obsessing the minutia you SHOULD in fatloss (so you get in and out ASAP)

Your weight will fluctuate, and if you are a small human, it will slowly trend up if you do it right (this is called body recomposition – more muscle, less fat, more toned-defined-sculped)

* Once you finish a diet, calories SHOULD increase, scale weight and your feels SHOULD increase.

You aren’t depleted, you have more food in your belly, more water weight from carbs & training which makes youre muscle more saturated like sponges.

(ps the bigger your muscles, the more carbs they can store, the more you can eat & use effectively as energy 😉 the better you feel in the day, energy, insulin sensitivity, cravings etc…)

—

WHAT IF YOU REGAIN JUST FAT & LOSE THE RESULTS?

➡️Your methods are all about getting weight off as quickly as possible or simply ill informed

➡️what you think the whole journey looks like is ill informed

Ps. If you need a cheat meal, or struggle to stay the course… what you think you need to do is wrong!

Social media has you fooled, its not your fault. I see you working hard but

Nailing the pre & post diet period is where you make future fatloss SO much easier

You actually see a remarkable change in your physique long term –

You start to show up for how it makes you feel and how its helped your life

it will stop becoming all about the physicals because you now TRUST yourself.

That you ARE in control and that you can change

The process is where you LEARN how to make this a lifestyle.

And when you fall in love with the process…everyday is a win.

__

Just because you aren’t in a deficit or “fatloss”, dpes not mean you are going to gain all the fat back & lose all your progress.

You are INTENTIONALLY periodizing your nutrition

INTENTIONALLY training with a solid plan

MOST (if not all) PROGRESS is made OUTSIDE of a deficit

The deficit just reveals that

Just because you arent training 5-7x/k,

DOES NOT MEAN all of a sudden your muscle will fall off or you “get fat”

Just because you learn to REST MORE

does not mean you are lazy or will slow down progress.

You give yourself a real shot at ENHANCING progress, getting stronger, more badass

And seeing way more results from what you are doing in the gym

__

The most important part of physique change is a smart TAILORED approach to your training regime.

Smart, hard, effective. BUILDING the physique there.

EATING ENOUGH to fuel your workouts & recovery… spending more time OUT of a deficit

BUT making your fat loss phase planned & strategic.

You could do all the workouts in the world or have the best nutrition plan, but if the things outside of the gym are off, youre going to struggle. Big,

Once you learn this, everything will change

metabolic adaptations – the myths and facts

If you lose body fat , therefore weight, there is less of you to maintain . But just remember muscle is three times more metabolic than fat and our goal is to maintain as much as possible… WELL lucky for you this is only about 50 cals/day….. average.

YES. THAT IS ALL!

BUUUUT…
Consistently pushing less & less calories….signals SURVIVAL MODE to your body – aka resources are scarce – leading to a DOWN REGULATION (or slow down) of metabolic processes

WHAT DOES THIS MEAN…? how can you “boost” your metabolism?

the answer is pretty neat actually…

Your body hates being in a deficit and finds ways to fight you… to conserve energy
just like when your laptop or phone are on 5% battery or when you have the gas light on to fill up your car and you’re being frugal AF

SO KNOWLEDGE & AWARENESS AROUND THIS TRUTH ABOUT METABOLIC ADAPATION IS SO IMPORTANT!! because you can CHEAT THE SYSTEM!!

“The warning of dieting causing a “slowed metabolism” are overblown unless weight loss programming is as extreme as the Biggest Loser competition.” for anyone else (AKA YOU) its only 50calories of the equation… HOWEVER…

the neat answer is NEAT… being aware of how much your body moves in a day, not slugging around… but even more importantly…. TRACKING YOUR STEPS!!! (boost them #s up!) THIS can keep your metabolism 200-400 calories higher!!!

aka if you just slug around being doomed to the fate of dieting… yes you can lose those 200-400+ calories
BUT if you diet SMART with:

• optimized protein intake (i like 2.4g/kg+ when dieting)
• PROPER STRENGTH TRAINING (not “fat loss” workouts or changing them to huffy puffy burn-more-calories-stuff)
• STEPS & MOVEMENT
• SLEEP!!!!!

you CHEAT the system and make the diet a successful one

The reason this is SO important is because once you understand that no part of you is damaged, or starving or adapted to some extreme… you can understand that your metabolism can once again be BOOSTED post diet (that clickbait word) but even more… make the fatloss part less of a fight!

The more you diet, the harder you adapt, the more “resistant” you become to results and the more permissive you are to sabotage…

THIS is why understanding periodized nutrition is SO important & that DIETS ARE NOT MEANT TO BE SUSTAINABLE!!!!!   YOU GET IN. YOU GET OUT.

THIS makes it easier to PUSH when push comes to shove

✅get yourself in the BEST place to diet first. It should be a smooth process where results just come.. you aren’t fighting for them and youre mentally in it to win it

✅know HOW to eat. Have a solid routine. Learn how to be consistent & confident in navigating different situations

✅have a routine of movement, gym, sleep & lifestyle factors in motion

🙌when we diet, we do it the right way.

You need to have phases and seasons mostly focused on BUILDING a healthy, strong body.. focusing on increasing your performance capacity, enhancing your health & mindset and knowing where fatloss fits into the pie. The smallest % of it

Trying to always be dieting is why your body backfires and why you become resistant to fat loss.

Your mind is fighting you. Your body isnt stubborn…. You kinda are… (sorry, but I was too. And I really wasn’t getting myself out of it.

I wish I had someone fishslap me into reality a bit harder… but I probably still would have fought it because I thought my body was different & broken. But I promise you, you aren’t broken… what youre doing just needs some fixing and you gotta ask for that help!)

If you are ready to learn how to work WITH your body instead of fight against it so you can see the results, comment RESULTS below and I will get to you 😊

ARE YOU DOING THE RIGHT THINGS TO BUILD MUSCLE?

Most people are missing the biggest factors

Which is why you find you ‘just get fluffy’ or simple struggle

You can eat all the protein & take yourself out of a deficit… go to the gym..

But it doesn’t mean you are building muscle

The type and quality of training you are doing should be a top priority. You aren’t going to get mega jacked by doing F45, group classes, body pump, pilates or bootcamps🚫

This DOESN’T make it bad exercise, it’s just not fitting to your goals

QUALITY training is essential

– hypertrophy focused strength training (the body building stuff. You want to BUILD a body)

– progressing stimulus over time training beyond “that’s hard, ouch, it burns” and learning what FORM failure feels like

– TRAINING SMART; more is NOT better or more stimulative. SMART & STRATEGIC is better

– YOU NEED ADEQUATE RECOVERY!!!!

Is the target muscle you want to train the limiting factor in execution or is something else taking over?

Does your first rep look like your last? (they should be getting slower!)

PROTEIN & CALORIES!!!!!!

While TRAINING is the driving factor for muscle growth…

you need BUILDING BLOCKS & ENOUGH fuel to provide a conducive environment for growth.

No bricks, no house. Not enough workers…good luck

So yes, you gotta get OUT of a deficit, eat at your higher end of maintenance or a small surplus.

Many of you CAN build in maintenance – its just YOU NEED PATIENCE and goals away from your physique. Because THIS SHIT TAKES TIME

Building AND keeping muscle costs a lotta energy (calories) and its not a priority. So not fuelling enough = inefficient.

And without ENOUGH protein, you aint gonna build a thing. Its like trying to paint a house with crayons… not happening. (aim for at least 2.2g/kg)

CARBS & DIET QUALITY

Pre workout; they serve as FUEL and energy. More simple carbs help here

Post workout; help replenish & recover.

Eating enough carbs optimizes training stimulus BUT it also gives you more energy & satiety in the day. And the RIGHT carbs can nourish your hormones & metabolism

Remember we eat FOOD not macros. It has vitamins & minerals within it.

DIET QUALITY matters. Eat like crap, feel like crap, perform like crap, gain fat…

If you aren’t able to perform in life or the gym, how can you expect to optimize performance?

Plus the downstream impact of eating mostly high-processed food will expand your waist.

NUTRIENT TIMING IN GENERAL

Eating at similar times each day is important for hormone regulation (appetite/satiety)

Having 30g+ of protein around your workout also

But other things you can consider that aren’t as important:

– where you have carbs after training. The pre training bout id say is most important for this. As long as you eat enough in the day.

– total protein is most important, and having a high dose QUALITY serve around your training… after that, it doesn’t really matter….. BUT

I wouldn’t be doing bird feedings of 10-20g throughout the whole day, grazing etc…

4-6 meals is a sweet spot. (or even 2-3 meals and 2-3 liquid meals)

SUPPLEMENTS

A high quality multi, creatine monohydrate & magnesium glycinate are the top 3

Most women don’t have enough vitamin D so I would add that in too.

The best fatloss advice, some you’ve most likely never heard before, some contradictory

#nogatekeeping

(DON’T ignore #9)

• LOOK AHEAD, PLAN AHEAD, HAVE A TIMEFRAME

For fat loss to be EFFECTIVE AF, you need to have a set timeframe and plan. It. Is. A. phase.

Check for social events, travel, work load etc… this matters!

“This helps you understand when it will get more challenging, when the friction can be expected and allows you to PLAN. Once the timeline is set, Don’t fuck with it. Get in, stay dialed in and get out…that will be hard AF. My experience with this is that you will slip up. You will derail even with the best plans but if you allow yourself to think: “Oh well, I will just keep this deficit going longer” every time you overeat, indulge, can’t track well, etc. then you will end up in a trap. What’s helped me on the days I lose it is to think “just stick to the plan”, this is temporary so do better with the next choice, but also allow for the grace and care for yourself to look at WHY”

• CONTRARY TO MOST; FOOD CHOICES MATTER

The “you shouldn’t have diet food” or “eat the same as usual but less” is what will hold you back

Eat MORE at home, eat LESS processed food. Don’t just fit whatever into your macros. It’s easy to do that when you’re dragging….

• PLAN YOUR FOOD AHEAD & keep it as routine as possible. Limit the variety!! The more variety, the more youll eat. The more flavour palettes, the harder your brain works for satiety.

Make sure you NAIL your protein & fruit + veg targets. Less meals usually works better than tiny meals for satiety. PRE PLAN your small dessert & have it with wholesome foods to help satiety – brush your teeth after. Its OKAY to swap them for more macro friendly options. NOT EVERYTHING IS DIET CULTURE. (ohno, blasphemy!)

• Energy does fall, some hunger will be there. PRIORITIZE AND PROTECT YOUR PERFORMANCE if you care about a badass physique. THAT matters most.

Gym sessions WILL be harder – your pre & post workout meals matter a lot. PRE for energy & feeling fueled mentally and physically, POST so that you don’t then dig too deep a hole that youre raiding the pantry at night. PLAN it so you can REST & EAT to PERFORM.

• Schedule down time. Figure out how to spend a bit of extra time doing shit you love that doesn’t involve food.

• Switch from fullfat to low fat options. Higher calorie to lower calorie options ie with lean meats & dairy)
• Get GOOD SLEEP. It’s essential to prioritize FAT LOSS vs muscle loss plus help you stay consistent with your nutrition, training and movement goals.
• If you use a scale, stop caring about your daily weighins let along the weekly weighins… track the trend over the whole month. As a female, you may need to use both months data as some are highly susceptible to water fluctuations over your cycle (that’s okay)
• Stop aiming for X loss a week. You wont see linear loss on the scale, it can fluctuate up and down, especially as a female
• I DO highly suggest tracking your food more closely in a fatloss phase, the hardest thing to do is to be putting in all the effort but not seeing the results you want. Don’t make it longer than it needs to be. (I do guide a few clients through fatloss without tracking food, but we have steps to it)
• Drink plenty of water – hydration helps.
• CHEWING helps. The more you need to chew your food & the slower you eat, it helps satiety! (im not a fan of protein shakes, juices & liquid soups for this reason – opt for thickshake smoothies with non blended fruit also added. Make her thiccc)
• Be mindful not to ‘waste’ calories on things like alcohol, sugary/caloric drinks & coffees, and elaborate dressings, butter or oils.
• Keep stress in check. Journal, breathe, walk more outside. Sometimes therapy is needed
• HIGHER protein than usual can benefit you so much more here. 2.2-2.5kg even. Satiety 😉
• Aim for 90%+ minimally processed foods and 30g+ fibre.
• Stop focusing on macros only. Focus on food quality. They both matter even more here.
• Do NOT aim to be in a calorie deficit indefinitely. You need a cut off as per #1. If you ended up lacking the consistency you wanted or not getting the results you wanted, pushing it further WILL NOT serve you. You still were mentally dieting & fatiguing yourself. Take a REAL break, then attempt again later
• Pay attention to your body’s biofeedback. Don’t force fatloss harder when you are hangry, tired & feeling super restricted. (this is where setting up your fatloss phase the right way matters so much. How you approach your journey will determine your success & trajectory)
• GIVE YOURSELF RANGES vs absolutes.
• TBH most of it is all so simple; really simple. Everyone online overcomplicates it and confuses you. The thing is that its HARD – a coach is the greatest asset you can have through your health & fitness journey to your strongest and best body composition
• Hunger is one of the greatest set backs (& lack of energy). A well fuelled breakfast can make a huge difference BUT for some a condensed BUT PLANNED eating window helps. DON’T skip meals or try to undershoot your calories. It will work against you
• STOP trying to flex that you can eat this or that and lose weight. Don’t make a hard process, harder than it needs to be
• Fatloss is 90% managing your environment & planning ahead
• Consistency isn’t 100% or perfect, its not every day smashing it. Its about showing up to whatever your best looks like for that day, 80% all the time is better than 95-100% sometimes & building resentment (that’s more like prison)
• Having a good relationship with food, yourself & body, and the process will make it much easier to SUCCEED & get PERMANENT progress. Building and maintaining this is important. The magic happens in maintenance +

Which ones did you relate to the most? SHARE them with a friend & save this ultimate fat loss bible to refer to. Any thoughts? Let me know below!

Comment RESULTS if you want some 1:1 help so you can STOP spinning your wheels feeling stuck. BUILD muscle, LOSE fat, build a #strongandsculpted rig at any age!

WHY isn’t my body responding? Why cant I see results?

Well it could do with the fact:
• You don’t take rest & recovery seriously
• You think adding in more things will speed it up
• You do excessive cardio
• You chase more and more calories burned
• You freak out everytime you see the scale go up/’feel fluffy’
• You undereat your calories to speed it up
• You’ve been eating <1500 calories for months on end
• You don’t have any consistency in your intake
• You don’t remember the last time you weren’t been TRYING to diet or lose weight
• You treat yourself like 💩
• You drink often – especially at night
• Youre an 🍆 to yourself (self-berating)
• You don’t plan for protein or eat enough veggies
• Youre running on empty all the time
• You drink coffee into the afternoon
• Your only goal is scale loss not muscle gain
• You neglect your health
• You don’t remember the last time you weren’t eating rabbit food
• You eat like a bird during the day
• You think your exercise & cardio make you active
• You care more about macro checks VS your body response
• You continue to try harder vs get a coach\
• You subscribe to generic plans but hope for specific results that last

HOW TO GET THE BEST RESULTS
5 steps
1️⃣ assess where you are currently at. (If you’re not assessing, you’re guessing
2️⃣ build foundation, set habits, set actions.
3️⃣ apply stress – specific to the adaptation (result) you want
4️⃣ RECOVER from said stress
5️⃣ keep applying progressively MORE intense stress in the direction of your goals.
6️⃣ RECOVER JUST AS HARD from said stress.

Simple, not easy
Your blueprint is waiting in the caption; save this one for later & share it to help a friend out!

YOUR ULTIMATE BLUEPRINT!
✅Recovery: Great sleep & 2-3 rest days!
✅Patience, consistency & realistic expectations
✅Accountability & support

✅Hydration! Limit alcohol
✅600g+ veggies/day
✅EAT YOUR PROTEIN (2.2G/kg)

✅MOVE YOUR FEET. 8-12k steps/day
✅Cardio is for health

✅Focus on habits & the process over the outcome, fuel your activity.
✅Focus on getting stronger vs the calories you burn in the gym.
✅Enjoy life, enjoy the process, realise it expands & enhances your life and SHOULD NOT CONSUME YOUR EVERY BEING!
✅FVCK THE SCALE OFF; for at least 6 months

Again. Simple. Not easy
The hard part is questioning your beliefs & self talk.

Learn what it feels like to:
-Have a proven plan in place
-Have the process broken down into action steps
-Healthy habits, sleep & MOVEMENT are the glue
-Do the things, repeat the things… have less x’s than ticks, keep improving the ratio
-Get better at the things
-Focus on BODY COMPOSITION & METABOLISM > scales & PMS feels
-Your clothes from your 20s & 30s may not serve you right now either – but we want to look s3xy nak3d here

AND REMEMBER
-Training is the only thing, THE ONLY THING that will enhance your body composition

-If you cared as much about the important factors that you SHOULD around your training…
Your body will change in ways you wouldn’t imagine

-If you aren’t seeing the changes you think you should
Maybe its time you shifted gears
Want to learn how to empower yourself to YOUR BEST & MOST CONFIDENT?
Comment TRANSFORM below and lets have a chat

“IM IN PERIMENOPAUSE.CALORIE DEFICIT DOESN’T WORK”

TRUE… what worked for you before won’t work for you now but whats the truth here?

75% of women gain ~10kg during this time… mostly around their bellys
let me break down WHY & what you can do based on #science

So many women are fast to blame hormones or their metabolism for their “lack of results”
“I’ve gained so much weight and i havent changed my routine” is another common one

OR they play victim to their age, not think its possible for them, so they don’t really give it 100%
Most likely before theyve struggled in the past, only gained weight back etc..

Sound familiar?

• Fatigued? Tired? Sore & niggly?
  Lacking your usual OOMPH?

Theres a ROOT CAUSE to this. A
What worked before, wont work now
Your body IS going to slow down AS YOU DO

the way you most likely treated your body in the past has ALOT to do with it.
The emotional and mental effects of this life stage make eating less and doing more near impossible
It hits harder, stress & cortisol hit you more..
RECOVERY is such an important factor!

If you keep trying to go back to your OLD body or compare yourself to 20yos online..
You are doing yourself a disservice

BUT THIS DOES NOT MEAN you cant create an epic fkn physique
I assure you you can
It just needs MORE INTENT and a proper strategy
This is where coaching comes in

Learning where to focus,
Shifting from SCALES & #s to body composition, strength, purpose & meaning
CONFIDENCE as you age

‘

[1] HORMONES
Estrogen falling = more of your fat is DISTRIBUTED differently
Aka you gain more fat around the middle section

Collagen production decreases as we age, giving rise to wrinkled and sagging skin that disturbs many middle-agers as they contemplate their reflection in a mirror.

METABOLISM & MUSCLE
Your metabolism DOES NOT slow down until you are in your 60s where there is a SLIGHT GRADUAL DECLINE over time… this is equated for MUSCLE MASS so your muscle is important

Muscle is what gives bodies the strong & athletic shape
Muscle is metabolism
You lose muscle, you lose up 100-400 calories per day
More muscle lifting more & heavier loads & moving around in life burns more calories

WHY ‘CALORIE DEFICIT’ DOESN’T WORK
Well..first ill state the obvious

• most women have tried to lose weight at some time with many doing cyclical dieting bouts, yoyoing or chronically in a diet mind frame.

Most have spent YEARS feeding it like crap, restricting it,
while our bodies do change, we make it worse than it needs to be by not treating and fueling it correctly

• most things targeted at women are about being smaller, losing weight, shrinking etc…
• so many haven’t been in LONG, DEDICATED & SPECIFIC periods attempting to BUILD MUSCLE & STRENGTH
• more exercise or cardio is even MORE detrimental as you age. You need to prioritize more recovery!
• what we THINK we need to do is far from reality
  Active women need at least 3g/kg carbs up to 7g/kg for MODERATE exercise not to mention we all have different stress and obligations in our lives. While I’m not saying this is the case for OP here, some people don’t have the time, mental energy or ability to “eat in restriction and meticulously track everything that passes their lips” when they’re caring for children, grandchildren, aging parents, working full time, etc.

Tons of variables.
But the common denominator is it doesnt have to be that way
Having a coach in your corner during this period is honestly the best investment you can ever make into your health (a good coach)

Bcos you lose estrogen, you have to do all you can to protect your muscle and bone mass and THUS metabolism.
The way most people diet puts this more at risk -as well as increasing chronic levels of cortisol
Every time you attempt to diet to only put the weight back on, your metabolism gets slower and slower as you lose muscle and Gain more body fat, most likely with a higher Drive for carbs and sweets

Most women are already trying to lose weight on less than 1500 calories
this isn’t healthy or sustainable nor will it get you any closer to your goal. Where do you go from that? Remember that your diet approach impacts your mood, energy and performance… increases stress (mental AND physical), and can impact sleep quality

all of these impacts your ability to get results.

THE FIX

• switch from cardio to strength and resistance training
• get your macros & micros in check.
• HIGHER PROTEIN is even more important 35yo +
• food quality is more important
• LIMIT OR REMOVE ALCOHOL – as you age, your body is slower to eliminate it.
• walking is more important than ever
• protein is more important than ever (40g+ in a meal which you do)
• less frequent feeding of higher quality meals helps for this reason
• strength training is more important
• self awareness even more important bc peri is a very mental game

You don’t want to be skinny & weak right?

Yes, you can like the reflection in the mirror.

Yes, you can enjoy shopping for clothes.

Yes, you can command attention when you walk in a room.

None of that comes from chasing skinny.

Do it the right way so you optimize body composition & feel better. You’ll want to do more, not less. You’ll also want to go sleeveless or carry your own darn dog food bag.

A reasonable calorie deficit doesn’t disrupt your hormones. It puts your body into a fat burning state that comes from expending more energy during exercise. And you also get to enjoy food again instead of thinking of it as the enemy.

DO YOU FIND TRACKING TOO OBSESSIVE? restrictive? Too hard & ovewhelming

Failing to track your macros for longer than a week straight?

“It takes too much time”

“I don’t want to count every gram of chicken”

“I keep missing my numbers and feeling like I’m failing”

Do any of these sound familiar?

Here’s how to get back in control and stop having food rule your life… so you can feel more food freedom, peace & enjoy life at the same time.

1/ So many women hate the idea of tracking or find it too time consuming

they force themselves into what they think they NEED to or SHOULD do to get results

 if you have only seen nutrition or monitoring food with “weight loss” or solely “calorie focused” “burning calories” etc…

you only ever dieted with restrictions, extremes or <1400 calorie plans

with good or bad foods…

it makes it even harder

when you are red taped with all these forbidden foods, trying to fit everything into tiny calories… 

falling off track so often… it gets hard to create the momentum you need without facing “failure” over and over

2/ you make meals so complicated and try to Michelin star 5 every meal…

Keep it simple, stop changing it up or winging it every meal, every day

When you keep your diet SIMPLE, tracking your meals is so much easier – thus your consistency, confidence & results 10fold… making you want to KEEP doing the thing.

** this doesn’t mean flavourless

Nor a carbon copy every single meal and day

Once you gain more nutritional awareness and knowledge, you have tools to sub similar calorie/carb/protein things in and out

Ie. Lean protein sources on rotation; change up your fruit & veg… although its essentially the same meal, same meal different way of cooking.. or flavour/spice profile… swapping carbs out for similar calorie carbs (rice VS pasta VS potato VS noodles… but same meal)

3/ the reason MOST people find it so hard to track food or resent the process

Is because either YOU believe or you had a coach encroach on you to track everything to the exact gram, that EVERYTHING must be counted… 

Maybe you yourself dragged your scale to social events or felt any guilt if you couldn’t track the food

It doesn’t have to be all or nothing. You CAN guestimate & make choices that make it easier for you to track something similar. Too many people think every single grain needs to be tracked, if you miss.. youre doomed

If you eat out.. well that’s blown it for the day

I got some news for you. Tracking doesn’t have to be as rigid as you think. Especially if you’re not in some competition. This is for LIFE after all.

There is a spectrum for tracking… and if you dont want to track forever, you dont have to… but its the extensive background of gaining knowledge of nutrition via tracking in different phases… and not just for calories or macros but to actually understand what is in the food you are eating macros, nutrition, fibre – how it also makes you feel and how quickly some things add up (oils, butters, nut butters, cheese, condiments, drinks, alcohol) and how they also make you feel

There’s more to nutrition than weightloss

And more to tracking than getting into a deficit

Different tools for different people

Heres some ways to approach tracking with more flexibility

THINK RANGES not numbers

Ie; hit at least X grams of protein, X grams of carbs +/-20g

OR hit X calories and X protein with X amount of fruit/veg/fibre and fill in the rest

OR X cals, X protein, X carbs around your workout, hit plants & fibre goal and whatever for the rest

You can create a system for the same meals in the week so you don’t bother with tracking and then have flexibility on weekends and only track then

Plan your food ahead of time so you know what you can sub in & out of the app without needing to log things in

** to note

If you are struggling to see results, you may need less flexibility in your tracking OR to reexamine your approach

** the scale is the most accurate guide… but there are more flexible options – it all depends on your immediate goal – if you are fatigued from it all, you MAY need a step back to move forward 

You don’t need to count calories to lose weight… but they will always count..

You don’t know what you don’t know, and many of us think we have a good diet or are eating for fatloss… when in reality – numbers say otherwise

Most people don’t have a great deal of nutritional education outside of just “following a meal plan” or juggling the conflicting information online

Tracking food isn’t just about controlling weight. it can be used for health, performance, preventing or helping disease/ill health….

focus more on the food scale and less on the bathroom scale and you automatically put yourself in more control

If your past approaches were based in restriction, all or nothing, perfectionism, nailing macros to the T It may take a while of deloading from that and focusing in other areas that push your forward so that you can start to feel & see progress

To recognise your growth in other areas

The goal is to be able to have flexibility in your lifestyle but that doesn’t come without nutrition awareness, and some form of restraint.

Building the habits of a lean, healthy & strong person

Training and eating like an athlete that also lives a fulfilling life

There are always hard times

Youll lack motivation, Youll have to force it many times

And thats where your inner character and strength grows. Your confidence in showing up in the tough times. This is where long term habit change = the results you KEEP. no more rebound

there is a SCALE of flexibility. diet phases require MORE planning MORE measuring & more meticulous data. outside of that – you have MORE flexibility but you cant have that without restraint.

the food environment is pro-obesity these days

“I thought my diet was pretty good until I started tracking. I then realised it REALLY wasn’t”

Its like trying to get out of debt without looking and numbers but just hoping it all works out…

The knowledge of food and food choices that comes from tracking is priceless

When you build up that tool box & knowledge bank, it is so much easier to keep your results, enhance your HEALTH & PHYSIQUE and make food choices without guilt or fear & more with intent