It’s February already.

You have had over a month to begin the “healthy you of 2019”.

How is it that going so far?

Got to the gym a few times a week in the last month?

Workouts are getting better but still having that afternoon wall of stress eating?

Eating going good so long as you are at work, but once you clock out and the weekend rolls around still struggling?

Trust me I get it.

In my own personal experience…as well as most of my clients, exercising isn’t the hardest part.

Eating is the hard part.

Changing what we put in our bodies on a daily basis is the hard part.

So how do you figure out what to eat?

While most keto coaches will tell you not to count calories… I am not going to spoon feed you crap.

Calories matter.

So do the things that make up the calories, those are called MACRONUTRIENTS.


Macronutrients (macros) refer to the chemical elements that people eat in the biggest quantities. Macros enable us to have energy, grow and lead normal healthy lives.

Calculating your macros is one of the most effective ways to properly diet and lose unwanted body fat.

When you can figure out the right macro combination and couple it with a balanced exercise plan you will not only find “dieting” more effective but also more sustainable and dare I say enjoyable?!

So what are macros?

There are three main macronutrients: carbohydrates, protein and fats.


Carbs are a common source of energy for our body’s.

While it is scientifically proven that humans can obtain their entire energy requirements from proteins and fats alone, it is not smart to completely remove them from your diet.

Every person will have a different ratio of how many carbs they should consume to reach their goals and preform at peak condition.

Also, every person will respond differently to the type of carb consumed and how much they consume.

Carbs can be found in bread, rice, pasta, fruit, vegetables, condiments, seasonings and more.

Learn to read labels.

You’d be very surprised at the amount of carbs that lurk in unsuspecting foods.


Proteins are used to repair and make new tissues in our body’s as well as regulate and maintain bodily functions.

The enzymes that are used for digestion, immunity and the hormones used for body regulations are all sourced from proteins.

Proteins can also be used as an energy source when carbs are not available.

When protein is broken down into its building blocks it is called amino acids. Out of the 500 amino acids 21 are necessary for humans to live, 9 of which have to be supplied through food source since the body cannot produce them on its own.

Proteins that contain all 9 of the essential amino acids are considered high quality proteins and these come from animal sources.


Fats have somehow gotten a bad rap over the years. Which is unfortunate because healthy fats are very important to keep our body's functioning properly. Fat plays a huge role in our hormones, insulating our nerves, skin and hair health. It also helps us absorb vitamins and nutrients.

Much like amino acids healthy fats cannot be produced by the body so you must consume it through foods such as avocados, coconut oil, fish, walnuts and extra virgin olive oil.


Honestly this is the hardest part.

Because there is no set formula for every single person.

It takes time and a series of trial and errors to see what works and what doesn’t for you.

I have so many clients and their macros and calories vary greatly.

First and far most, you need to figure out what your goals are.

Lose weight?

Gain weight?

Tone muscle?

Build muscle?

What does your day to day life look like?

What is realistic for your life?

Everything plays into achieving your goals and being really honest about it.

Remember, a sustainable healthy lifestyle incorporates diet AND exercise.

I can help you determine the right amount calories and macronutrients you should be consuming based on your goals and help you figure out a great exercise plan that would shape your body to the healthiest version of itself.




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