This Podcast Fits Your Macros This podcast fits your macros

Coach Caileen and Coach Ry discuss the importance of tracking your food accurately. They cover everything from tracking greens, and the difference between cooked and uncooked measurements, to the impact of processed foods on progress, and the challenges of eating out at restaurants. They emphasize the need to prioritize goals and make choices that align with those goals. Key Points:Track condiments, sauces, oils, and sneaky snacks to accurately count your macros.Don't neglect tracking greens and vegetables, as they do contribute to your overall calorie intake.Not tracking these items can hinder progress and prevent you from achieving optimal results.Being strict with tracking is essential for reaching your goals and staying on track. Tracking greens is important for overall health and progress towards nutrition goals.Understanding the difference between cooked and uncooked measurements can help with accurate tracking.Processed foods can hinder progress and should be minimized or avoided.Eating out at restaurants can be challenging, and it's important to prioritize goals and make choices that align with those goals.Tools like food scales and portable microwaves can be helpful for tracking and staying on track.Time Stamps:00:00 - Introduction and Technical Difficulties12:06 - Chapter 1: Don't Forget to Track Condiments and Sneaky Snacks28:12 - The Importance of Tracking Greens38:56 - Challenges of Eating Out at Restaurants45:45 - Prioritizing Goals and Making Choices56:54 - Tools for Tracking and Staying on Track

In this episode, Coach Caileen and Coach Ry discuss five ways to get more protein into your diet. They emphasize the importance of increasing portion sizes of protein, especially at dinner, and suggest creative ways to add protein to breakfast. They also stress the need for pre-planning meals to ensure protein goals are met and share the benefits of sneaky protein sources. Key Points:Increase portion sizes of protein to boost protein intakeInclude a good amount of protein in breakfast to start the day off rightPre-plan meals to ensure protein goals are metLook for sneaky protein sources to add protein to mealsProtein is essential for muscle building and fat loss Incorporate protein-rich foods into your meals to increase your protein intake.Plan your meals around protein sources to ensure you're getting enough protein.Use protein powder in recipes like coffee, smoothies, and ice cream to boost your protein intake.Eating protein before snacks can help you feel more satiated and reduce cravings.Experiment with new recipes to find creative ways to add more protein to your diet.

In this episode, Ryan and Caileen discuss strategies for eating out while staying on track with fitness goals. They cover options at Chinese restaurants, including boiled meats and vegetables, and the importance of watching out for high-calorie foods. They also discuss ordering at burger joints and the possibility of indulging in burgers while still maintaining a balanced diet. They emphasize the importance of planning and making special requests at restaurants to fit your goals. Caileen also shares her experience with the Cheat Truck, a mobile food truck that offers delicious pizzas and desserts. Overall, the conversation provides practical tips for enjoying meals out while staying on track with your health and fitness goals. TakeawaysChoose boiled meats and vegetables at Chinese restaurants to stay on track with fitness goals.Be mindful of high-calorie foods, such as breaded and fried options, at Chinese restaurants.Consider cooking at home as a way to have more control over ingredients and portion sizes.Opt for lettuce wraps and lower-fat options at burger joints to make healthier choices. Avoid high-calorie items like chips at Mexican restaurants.Make special requests at restaurants to fit your goals.Plan indulgences and save macros for pizza outings. When looking for pizza alternatives, consider options like buffalo chicken pizza or keto pizza bowls.Italian restaurants often have steak or chicken dishes that can be a safer choice for macros.Sushi can be high in carbs due to the rice, so opt for sashimi or lean cuts of fish without rice.Chapters00:00 - Introduction02:08 - Eating Out and Staying on Track03:47 - Eating at Chinese Restaurants06:38 - Choosing Healthier Options at Chinese Restaurants09:56 - Watching Out for High-Calorie Foods at Chinese Restaurants12:34 - The Joy of Cooking at Home13:43 - Ordering at Burger Joints25:15 - Chicken as a Lower Fat Option25:33 - Choosing Healthier Options at Restaurants30:14 - Making Special Requests at Restaurants31:52 - Avoiding High-Calorie Mexican Foods37:08 - Navigating Pizza Places46:33 - Italian Food53:48 - Sushi

In this episode, Coach Caileen and Coach Ryan are going deep on the limitations of the 'If It Fits Your Macros' approach to dieting and the importance of understanding food sensitivities. They emphasize the need to simplify meal plans during prep and the benefits of an elimination diet to identify food sensitivities. Key Points:- The 'If It Fits Your Macros' approach may not work for everyone, especially those who struggle to adhere to the 80-20 rule.- Understanding and addressing food sensitivities is crucial for optimal health and results.- Simplifying meal plans and removing inflammatory foods can be beneficial during bodybuilding prep.- An elimination diet can help identify individual food sensitivities and improve overall well-being. Pay attention to how different foods affect your body and be open to making changes to your diet based on your body's sensitivities.- If macro tracking becomes overwhelming or leads to decision fatigue, consider using meal plans as a simpler alternative.- Different diets can work for different people, so find the approach that works best for you and your goals.- Nutrition plays a crucial role in achieving health and fitness goals, so prioritize it in your overall fitness journey.Chapters00:00 - Intro01:06 - When 'If It Fits Your Macros' Doesn't Work04:00 - Understanding Macros and Serving Sizes05:06 - Was it worth the macros?05:47 - Exploring Fast Food Options08:07 - Understanding Macros and the 80-20 Rule09:52 - Food Sensitivities and Allergies11:27 - Food Sensitivity Testing and Restrictive Diets13:04 - Food Sensitivities and Bodybuilding Prep16:16 - Simplifying Meal Plans for Bodybuilding Prep20:38 - Avoiding Certain Foods in the Last Weeks of Prep23:51 - Using an Elimination Diet to Identify Food Sensitivities26:28 - The Effects of Regularly Consuming Certain Foods28:53 - Decision Fatigue and Macro Tracking32:10 - The Flexibility of Different Diets37:08 - The Challenges of If It Fits Your Macros45:16 - The Importance of NutritionWant to train with us for FREE?⬇️ FREE 7 DAY TRIAL⬇️ https://www.teamfflex.com/7daytrial⬇️ Take My Free Division Quiz ⬇️https://www.teamfflex.com/femaledivisionquiz⬇️ Find the BEST program for YOU!⬇️ https://www.teamfflex.com/⬇️ Get Your Physique Assessment ⬇️https://www.teamfflex.com/physique

In this episode, Coach Ry and CaiLEAN discuss 5 'health' foods that are not actually healthy and are holding you back from reaching your goals. They cover topics such as the difference between dried fruit and fresh fruit, the misleading labels of keto, gluten-free, grain-free, non-GMO, and organic foods, vegan processed food and the downsides of protein bars. They emphasize the importance of understanding the marketing, nutritional value and ingredients of the foods we consume and making informed choices that align with our goals.Key Points* Not all foods marketed as 'healthy' are actually good for you.* Juices, vegan processed foods, and dried fruit can be misleading.* It's important to read labels and understand the ingredients in the foods you consume.* Opt for whole, unprocessed foods whenever possible. * Consider the water content and nutritional value of dried fruit compared to fresh fruit.* Protein bars may not be the best choice for overall health and can trigger cravings and overconsumption.* Take the time to understand your goals and choose foods that align with those goals.Want to train with us? Try it FREE ⬇️ FREE 7 DAY TRIAL⬇️ https://www.teamfflex.com/7daytrialChapters00:00 - Intro03:20 - Is It Worth the Macros? Review of Apple Jacks and Banana Bread Pop Tarts09:42 - The Problem with Juices12:23 - Vegan Processed Foods19:09 - Dried Fruit32:11 - Dried Fruit vs. Fresh Fruit33:12 - The Misleading Labels of Keto, Gluten-Free, Grain-Free, Non-GMO, Organic40:30 - The Downside of Protein Bars

In this episode, Coach CaiLEAN and Coach Ry discuss how to avoid getting sick at the gym. From simple things like not touching your face without washing your hands first and avoiding sick individuals. They also cover the benefits of breathing through the nose, the importance of quality supplements, and the role of nutrition in preventing illness. They also touch on the benefits of fasting for health and weight management.Key pointsAvoid touching your face without cleaning your hands first to prevent the spread of germs.Stay away from sick individuals at the gym to minimize the risk of getting sick.If you feel sick, stay home and rest to allow your body to recover.Breathe through your nose to filter out germs and improve overall health. Breathing through the nose can have multiple benefits, including improved facial structure.Taking quality supplements, such as magnesium, zinc, and vitamin C, can support overall health and immune function.It is important to choose supplements from reputable sources that are third-party tested and free from heavy metals.Fasting can be a beneficial practice for improving health and weight management.Time Stamps:00:00 - Intro01:37 - Avoiding Sickness at the Gym09:49 - Avoid Touching Face15:34 - Avoid Sick Individuals18:39 - Stay Home When Feeling Sick28:51 - Breathe Through Your Nose31:51 - Benefits of Breathing Through the Nose34:18 - Recommended Supplements for Overall Health and Wellness38:16 - Importance of Nutrition and Quality of Supplements45:32 - The Role of Fasting in Health and Wellness