This Podcast Fits Your Macros This podcast fits your macros

In this episode, Coach Caileen and Coach Ry are giving you tips on avoiding late-night snacking. They cover topics such as creating discipline, finding alternatives, going to bed earlier, recognizing patterns and triggers, brushing teeth after eating, and maintaining a sustainable diet. They emphasize the importance of finding what works for each individual and implementing one or more of these strategies to curb nighttime eating habits. Key Points:Stop eating after dinner to avoid late-night snacking.Go for a 10-minute walk after dinner to aid digestion and reduce cravings.Keep tempting foods out of sight to reduce the temptation to snack.Find alternative activities to distract from snacking, such as exercise or hobbies.Practice mindful eating and listen to your body's hunger and fullness cues.Create a nighttime routine that doesn't involve food to break the habit of late-night snacking. Create discipline and stick to a plan to avoid nighttime eatingFind alternatives to satisfy cravings and replace unhealthy habitsGo to bed earlier to avoid late-night snackingRecognize patterns and triggers that lead to nighttime eating and find ways to avoid or replace themBrushing teeth after eating can signal the brain that eating is done for the dayMaintain a sustainable diet that allows for flexibility and enjoyment of foodTime Stamps:00:00 - Introduction and Setting the Stage08:11 - The Power of Stopping Eating After Dinner11:54 - Going for a 10-Minute Walk After Dinner19:53 - Alternative Activities to Distract from Snacking22:13 - Creating Discipline to Avoid Nighttime Eating24:21 - Finding Alternatives to Satisfy Cravings26:36 - Going to Bed Earlier to Curb Late-Night Snacking33:34 - Recognizing Patterns and Triggers36:15 - Brushing Teeth as a Signal to Stop Eating39:32 - Maintaining a Sustainable Diet

In this episode, Coach Caileen and Coach Ry are diving even deeper into how to stay on track while eating at restaurants. They discuss different types of restaurants and how to make healthier choices when dining out. They cover topics such as fast food, buffets, coffee shops, and Indian food. They provide tips on navigating menus, choosing healthier options, and managing portion sizes. They also emphasize the importance of planning ahead and being mindful of your goals when eating out.Key points:Make healthier choices at chain restaurants by opting for grilled chicken or fish and choosing roasted veggies as a side.Practice portion control and track your food to stay on track while eating out.When eating at movie theaters, choose a small portion of popcorn and track it to stay within your goals.Avoid high-calorie options like nacho cheese and giant pretzels at movie theaters.Bring your own snacks or water to movie theaters if you prefer to stay on track with your nutrition. When dining at fast food restaurants, opt for grilled options, avoid breaded meats, and customize your order to reduce added fats and sugars.At buffets, focus on protein-rich foods, fill up on vegetables, and be mindful of portion sizes to avoid overeating.When eating at coffee shops, choose protein-rich options like egg bites or oatmeal, and be cautious of added sugars in drinks and pastries.When dining at Indian restaurants, opt for lean protein options like tandoori chicken and be mindful of portion sizes and added fats in sauces.Planning ahead, being mindful of your goals, and making smart choices can help you enjoy dining out while still staying on track with your health and fitness goals.Time Stamps:00:00 - Introduction and Podcast Schedule07:40 - Staying on Track at Chain Restaurants15:54 - Making Smart Choices at Movie Theaters25:32 - Fast Food Restaurants29:28 - Calories on the Menu31:55 - Coffee Shops and Eggs36:04  -Buffets and Sodium40:32 - Indian Food and Customization47:31 - Planning Ahead and Smart Choices

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