March 21, 2023
Fit Healthy Macros
If you're ready to ditch the diet mentality and learn what fueling your body for your goals looks and feels like, then macro counting might be the next right decision for you!
Of course, being a newbie can feel overwhelming, which is why we offer a full library of macro-related resources for you to read and download. Plus, we offer the opportunity to work one-on-one with us to help set you up for long-term success!
What Are Macros?
Macros have been a major buzzword over the past few years in the fitness and lifestyle space. And for good reason. Understanding macros and how they affect your body is one of the most powerful tools you can holster in your wellness toolbelt.
So what are they? Simply put, macros, or macronutrients, are protein, carbohydrates, and fat - the three major components of all the foods that we eat.
The traditional approach to weight loss is to count calories, however, macros take things to the next level by specifying unique macro ratios for each individual person and his or her goal.
By understanding macros, how they work, you can get the right nutrition in the right ratios to support your goals, whether they be performance, physique, or health-related. You have the opportunity to take control of your nutrition without sacrificing.
Why Macro Tracking Works
Tracking macros works because it’s science, it’s not a diet. Macro tracking allows you to eat the foods you wish because there is zero restriction and nothing is off-limits. The tool of macro tracking allows you to optimize your nutrition to meet any goal you’re chasing.
My Macro Story
Although I’ve been in the fitness and wellness industry for years, it wasn’t until 2019 after having my second baby that I was properly introduced to the concept of macros and tracking them for weight loss. Like so many of you, I was brand new to macros and it felt hard and confusing.
I spent the first year or so playing around with macro tracking, learning more about macros, but never fully committing to the process of using it to create the healthy lifestyle and relationship with food that I wanted.
By 2021, I was fully convinced of the power of macros and was ready to see if tracking macros actually worked. Spoiler alert: it does! Through time, consistency, and patience, I have completely changed my mindset around food, my body, and how to feed it for performance and optimal wellness.
Fueled by my results and my desire to always be learning, I have since gone on to become a Certified Nutrition Coach as well as a certified personalized Macro Coach as I am passionate about sharing my knowledge and experience with more people who also deserve to feel the food freedom that we all desire. Macros are the answer and I can’t wait to help you along your personal journey!
Download Our Counting Macros Starter Kit
Ready to dip your toe into the macro pool? It’s friendly in here, I promise! Download our Counting Macros Starter Kit to get the ball rolling.
I’m glad you asked, there’s no shame in not being familiar with macros, I was a beginner, too! Macros are short for macronutrient, which is defined as the nutritional part of food that is required in large amounts to ensure good health. The three main macronutrients are: protein, carbohydrates, and fat as these are the macros that provide calories, thus, this is what we track when counting macros.
Speaking of calories, here’s a breakdown of how many calories are in a gram of each of the three macros that we track:
- Fat = 9 calories/gram
- Carbs = 4 calories/gram
- Protein = 4 calories/gram
Ready for the biggest secret that the diet industry doesn’t want you to know? The way to lose weight is to be in a caloric deficit over time. What this means is that you will need to consume fewer calories than you use consistently to achieve weight loss. That’s it, that’s the big secret!
You don’t need a fancy diet plan with shakes, smoothies, and bland food. In fact, there have been studies that have proven that you can eat nothing but packaged junk foods (think Little Debbies) or McDonalds for a period of time and still lose significant weight. How? Because the participants made sure that they were still eating fewer calories than they were burning.
Calories in vs calories out is science. It works every time. However, we all know that the quality of the food that we eat matters, both from a health perspective and an aesthetic perspective, which is where macro tracking comes into play.
When tracking macros, you get to improve the quality and permanence of your weight loss by optimizing what you’re actually losing. For most of us, we want to look healthy, toned, and athletic. This means that what we really want is to lose body fat and maintain our muscle mass. This is accomplished through macronutrient ratio optimization and tracking.
In the beginning, yes. I’m not going to sugarcoat it, you will need to spend a significant amount of time getting to know your preferred macro tracking app, understanding how to properly weigh and measure your foods, and learning how to log this properly. That said, once you get in the habit of tracking, it will go so much smoother and it’ll become second nature, promise.
Nope! There are no hard and fast rules when it comes to macros, but understand that choosing high amounts of junk food will make it difficult to hit your macros. Not to mention that you would feel cruddy without proper nutrients.
The truth is, you will probably find yourself eating healthy, nutrient-dense foods about 80% of the time. These are the foods that will not only help you hit your macros efficiently, but will fuel your workouts, give you energy, improve your digestion, and overall help you feel great. The other 20% is wide open for you to incorporate whatever treats you want. This is a healthy, sustainable way to lose weight as nothing is off-limits. If you can fit it into your macros, you can eat it!
First, I highly recommend downloading my Counting Macros Starter Kit as I have outlined all the steps necessary to get started.
Next, go ahead and get yourself a food scale and some measuring cups so that you can begin weighing and measuring your foods accurately. Also, choose a macro tracking app to get started with. I use and recommend the 1st Phorm app but other options include My Fitness Pal, Cronometer, and Macro Stax.
Once you have the tools you need, start tracking your normal intake for at least a week. Try not to judge yourself or make any modifications. Just log and track your normal intake so that we can get a good idea of where you’re currently at with your nutrition.
Lastly, you’ll want to get some custom macros so that you can start eating to hit them. You can go about getting custom macros a number of ways. There are plenty of free online calculators and resources, or you can contact a macro coach to set your custom macros for you. If you download and use the 1st Phorm App, I can help you with that right in the app!
How to work with me
1:1 Macro Coaching
If you're serious about getting started with a healthy, sustainable lifestyle that's free of restriction, I'd love to help and have the opportunity to coach you in a one-on-one setting!
Here's How It Works
You're automatically entered into the FHM Team with me as your advisor/coach
Be on the lookout for a message from me and let's get to work!
Getting Started With Macros
Take advantage of our resources if you're just getting started with macros!
Join the Facebook Community
Want to link up with others who are on a similar journey and learn more about what it's really like to live a fit, healthy life? Then come join us inside our private FB group! Inside you'll find: Community, recipes, advice, workouts, macro tips, exclusive discounts and promos, giveaways, and more! We can't wait to see you inside.