Why do I track calories & macros?
I think this side-by-side is the best place to start.
The picture on the left was of me on May 17, 2019.
The picture on the right was me today, September 17, 2019.
That’s 4 months to the day.
The picture of me on the left: 173 lbs with calorie goal of 1,724 calories/day.
Macros were: Protein 170 grams – Carbs 127 grams – Fat 56 grams
I started at a weight of 182 lbs and wanted to “not be fat anymore.”
The picture shows me 9 lbs down from where I started, learning a lot, & super proud of the progress I was making!
Let’s jump to the picture of me on the right: 173 lbs with a calorie goal of 3,149 calories/day.
Macros are: Protein 236 grams – Carbs 432 grams – Fat 53 grams
On September 1st I switched to a “clean bulk” phase & I’m up 7 lbs.
I’m still CONSTANTLY learning & proud of the progress I’m making.
WHY do I share this?
I hear a lot of people “wanting” to make a change, but don’t think they need to track calories or macros.
What this usually translates to is that people aren’t being empowered to take back control of their life.
So they aren’t willing to do the work & FIGHT for it.
For whatever reason, whether it’s not feeling worthy, seemingly to hard, not enough time in the day…whatever it is…they continue to choose to allow themselves to be the results of the world that happens around them…
…instead of taking control, being empowered, & kicking life in the teeth!
I share these pictures for ONE REASON!
I simply want YOU to know that if I can do it…YOU can do it!
I don’t mean that to be cliché…because it’s the truth!
If you are wanting to take back your life…
If you’re sick of not getting the results you’re after from the kitchen & the gym…
Don’t give up!
Just reach out!
I want to help!
And I am available for you as a resource!
Because YOU are worth more than the reflection you see in the mirror!
Email, DM…just don’t hesitate to reach out!
And remember…you’ll ALWAYS have excuses!
3 320 minutes ago
THE MORE ACTIVE AND HEALTHY YOU ARE, THE MORE GUIDENCE AND COACHING YOU NEED...⠀⠀⠀⠀⠀⠀⠀⠀⠀
...because you've reached a level of understanding and awareness that can only be elevated by a master.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meet Nina @rundogsrun100, one of my clients and now close friends. Based on Ninas past and current lifestyle, not to mention physique, many would ask , "why do you need a trainer?”. As a dancer, actor and running a massive kick ass dog hiking business, let alone raising a young boy (moms of young boys, you know the challenge and demands) it’s an understandable question.⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT NINA WASNT OK WITH LIVING AN ORDINARY LIFE...⠀⠀⠀⠀⠀⠀⠀⠀⠀
A few years ago Nina, had the felt experience of what the body endures when having a child and beginning the process to raise one. She realized the physiological, mental and physical stress needed to be managed so that she could be the bad-ass mom-trepreneur (yes I made that up 😉)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine that...you make the sacrifice (cause let's be honest it sure as hell is) to commit the honorable duty of raising a child, and forgoing your hobbies & Hollywood dreams. Any independent, strong, career driven woman would be challenged. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nina took that challenge on by committing to herself and incorporating the "3 Power Pillars", resulting in "less back pain, better body awareness and engagement of her core, and stress management techniques every parent and human being could use".⠀⠀⠀⠀⠀⠀⠀⠀⠀
I wanted to leave you all with 1 lesson from Ninas success story...⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Do not wait till you are in pain, burnt out, overwhelmed and overweight to hire a coach, guide, or mentor. Commit to yourself while you are at a good level of health to maximize your human experience. Shit, I don't need to tell you just listen to and ask Nina...
Workouts Built For You
Join A Motivated Community Group Chat
Have Access To A Coach For All Your Questions
Huge Exercise Library W/ Demo Videos
Personalized Calendar To Stay On Schedule
Sync Myfitnesspal and Fitbit
Store and Track Measurements and Progress Photos
And So Much More!
Anyone else love the feeling of giving more than receiving? I definitely do!!
Once a month the Rams take a day off from the office and head out to serve the community! It is seriously my favorite!!!
Why? Because there isn’t a much better feeling than knowing you did something that could change someones life. Today we painted a home for someone who couldn’t and I can only imagine the joy she must feel from that ‘brand new home’ feeling.
I love that I work for a company who thinks that’s important and I love even more that I get to pursue helping people even when I’m not at work. It is truly something special!
🔥“I feed the spark and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze.”🔥
Here’s Coach Allen @allendia1644 and his athletes in Mampang, Zamboanga, Philippines 🇵🇭 developing the next generation of Filipino Weightlifting Athletes 💪🏼 .
I had the opportunity to donate weightlifting shoes for his club this past summer and I am looking to donating shoes some more 💯
Action = Satisfaction
3 94 hours ago
Something that I am going to devote myself to talking more about. Heck, this is really the whole reason why I started my page & I realize I do not talk about it nearly enough.
So, what is it? Diet culture is a system of beliefs that worships thinness & equates it to health and moral virtue. It promotes weight loss as a means of attaining higher status. It demonizes certain ways of eating while elevating others (thank you @chr1styharrison for these definitions 🙌🏼) Basically, diet culture is a way of life that focuses around diets. Even if you don’t think you are actually dieting you can be caught up in this culture! It’s a way that makes it seem like you are healthy & achieving wellness, but in reality it is the opposite.
I myself have had my fair share of being wrapped up in this culture, and even still find myself falling into it every now and then.
On my walk today I had a revolutionary moment. Most people don’t even realize they are involved in diet culture! Which is exactly why I am bringing it to light on my page. This is what I want to preach. As a future dietician this is my passion. I am excited to share my journey with you and my tips to help you get out of this diet culture. Stay tuned for more informative discussions on this topic 😁
42 4144 hours ago
#transformationtuesday FROM LEAN TO BULKED UP.. THIS IS THE RESULTS YOU WANT WHEN YOU GO HARD AT THE GYM. 6 MONTHS IN THE MAKING 💪
"Na tua vida ou vives os teus sonhos ou os teus medos!" 🌍✈ Numa entrevista com @proctorgallagher perguntam-lhe: ❓"Qual a sua dica para o sucesso" 👉 O segredo é simples, pega numa caneta e num papel
👉Define com exatidão o que tu queres 👉Começa a agradecer e a viver a tua vida, como se já tivesses concretizado tudo que ambicionavas e alcançado o sucesso!
1️⃣ Colocas na tua mente e vizualizas onde irás estar 🧘♂️🧠 2️⃣ Colocas num papel e confirmas que tudo isso irá acontecer.
Lei da atração não falha 📖🖋 3️⃣ Colocas nas tuas mãos e fazes acontecer 🙌
Tens a oportunidade de mudar pessoas, mudar as vidas das pessoas e até mesmo de mudar o mundo 🙏🌍 Envia 📲 se queres saber +info. sobre o negócio que mudou a minha vida!
Woke up with the cold that my kids so generously shared with me 😩 no appetite at all but needed something...a smoothie it is. Greek yogurt, almond milk, spinach, blackberries, raspberries & blueberries 😋
3 436 hours ago
🚨🚨🚨Aprovecha GRAN Oferta
🔥🔥🔥3 meses por $60
SOCIOS NUEVOS E INACTIVOS!!! 💪🏽💪🏽
Oferta válida hasta el 30 de Septiembre‼️
🛑NO LA DEJES PERDER!!! 7872064515
#30daysofflowseptember getting done🐾
Going through some bumps and bruises so taking it easy with some form specific stretches🦀
Feels good to get some movement done even when you want to do more🦂
Don’t go crazy. Do what you can😛
3 246 hours ago
One of my favourites! Feeling pretty strong over the past few sessions. Just gotta get the rest balanced. .
Oh squats, will I ever learn to love you? 💋
I’ve been struggling with my squats, mentally and physically.
In my head I will never be a good and strong squatter, and I MUST get out of this mindset because that’s what’s holding me back.
Yes I have terrible leverages but I have grit and determination and passion and I WILL GET BETTER.
1️⃣ 3s @ 93.5kg
2️⃣ 5s @ 87.5kg
I've been working on my deadlifts lately and they may be my favorite lift 💪🏾😤 I focus on a slow and controlled eccentric movement to add stability while targeting my hamstrings and glutes throughout the motion 🍑 I have an injured hand that impairs my grip a bit so I'll have to get some lifting straps to assist with that. I did a pyramid type sequence going up in weight each set, then did a burnout to finish but terrible grip issues 🤦🏾♂️ My sets and reps listed in photo 2 to check out. I always add notes that rate my experience while checking my progression for each exercise I complete ✔
I'll get a shot from the side on the next set of deadlifts that I do to check my form throughout the movement; and see where I can make improvements. Can't wait to add more weight next time around! The goal is to deadlift 400 lbs by the end of the year. I have plenty of work to do 🏋🏾♂️
1 167 hours ago
Ich wünsche allen einen sportlichen Tag mit viel Pump und Wachstum 💪 Volle Konzentration auf das Training. Die Brust wächst und wächst 💯💯. Seit auch so motiviert? ✔️ Was sind eure langfristigen Trainingsziele?. 👌😎 Morgen geht es ab zum Rücken Training ? Traniert ihr Rücken ?
Fuel your body efficiently🙌🏼 @tailored_bites.
Just started working with an amazing, delicious, and healthy meal prep company and shop based here in Phoenix, AZ - @tailored_bites 🌵🍲.
What I love about @tailored_bites is that all the meals I get are tailored meals and can’t be bought from the website because they are customized to me ONLY!! 📝 You’re able to have a consultation with one of their registered dietitians to help get you the proper meals/macros set up for your meal plan and food for the entire week🤩.
They offer tailored meals for medical conditions, weight management, fitness prep, etc. Any of you could EASILY book a consult from the website under the “nutrition therapy” tab at www.TailoredBites.com 🌐.
That being said, any of you could go to the website and order by Wednesday midnight for Sunday/Monday pickup/delivery.
❌There are no minimum orders, contracts, or commitments so if you guys wants food every week.. you need to order every week. The menu is also updated on the website every Monday by noon❌.
Be sure to give it a try with @tailored_bites if you’re in the area and let them know I sent you! use code: “WACHS” to save extra money on your purchase! You won’t regret it one bit!
breathe in peace - breathe out love
Welcome to Venice 🇺🇸
64 3,4097 September, 2019
Co to był za dzień 🤯
Jestem właśnie po treningach w Gdańsku 🥰 w ramach trasy treningowej PUMA #DoYou 🔥 i po przeprowadzeniu 6 treningów padam! 😂 Nawet Marteczka ma swoje granice 🙆😂 Fajnie się z Wami spotkać w realu, chociaż online też lubię 🔥 i cieszę się, że mamy taki kontakt ❤️ - za to jestem wdzięczna najbardziej! Że przychodzicie, ale też odzywacie się, komentujecie, piszecie wiadomości - super! To bardzo ważne dla mnie i właśnie to najbardziej motywuje do tworzenia treści. 😊🌻 #fitnesstrainer#fitnesslifestyles#fitspo#trening#motywacjadodziałania
28 1,8377 September, 2019
This product uses the Instagram API but is not endorsed or certified by Instagram. All Instagram™ logos and trademarks displayed on this application are property of Instagram