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A Quick Guide To Achieving Maximum Results, Even If You’re Completely New To Lifting
Proper Form Is Everything
Your form when performing an exercise can make the difference between mediocre and killer results. Bad form can involve many things: using momentum and “swinging” your limbs; poor posture, which can cause unnecessary stress on your muscles; and generally not being in control during the exercise. By using gradual motions, focusing on engaging the correct muscle groups, and referencing exercise diagrams, you can make sure your form is spot on! Yes, this is more work. And doing it “right” might reduce the number of reps you can do… But you’ll get to where you want much faster.
Progressive Overloading
When you have a vision for the body you want to build, it’s natural to want it now — the danger here is lifting too heavy too soon. It’s easy to fool yourself into thinking you can lift heavier by taking shortcuts with your form, make sure you stick to step #1! Once you find the amount you can safely lift for the optimal number of reps, it’s totally normal to stay at that level for a bit. Don’t be in a rush to lift more — small increases over time will add up to more lean muscle than you’re probably thinking, so be patient and you’ll be rewarded!
Give Yourself Plenty Of Rest
I used to do strength training 6 days a week (plus tons of cardio) — I didn’t realize how much this was setting me back until much later. Please don’t make the same mistake! 3-5 days of focused, targeted strength training is enough to reach your goals. Muscle is torn down during workouts and built during rest periods, so it’s counterproductive to shortchange yourself on downtime! Rest before your workouts matters too — in other words, don’t time your cardio right before your strength training sessions or you’ll have too little energy when training.If you want to join a program that offers clarity on the exact exercises to do, your ideal number of reps, how many sessions a week to aim for, and so much more in order to build the body composition you truly want…
8 min read
A Quick Guide To Achieving Maximum Results, Even If You’re Completely New To Lifting
Proper Form Is Everything
Your form when performing an exercise can make the difference between mediocre and killer results. Bad form can involve many things: using momentum and “swinging” your limbs; poor posture, which can cause unnecessary stress on your muscles; and generally not being in control during the exercise. By using gradual motions, focusing on engaging the correct muscle groups, and referencing exercise diagrams, you can make sure your form is spot on! Yes, this is more work. And doing it “right” might reduce the number of reps you can do… But you’ll get to where you want much faster.
Progressive Overloading
When you have a vision for the body you want to build, it’s natural to want it now — the danger here is lifting too heavy too soon. It’s easy to fool yourself into thinking you can lift heavier by taking shortcuts with your form, make sure you stick to step #1! Once you find the amount you can safely lift for the optimal number of reps, it’s totally normal to stay at that level for a bit. Don’t be in a rush to lift more — small increases over time will add up to more lean muscle than you’re probably thinking, so be patient and you’ll be rewarded!
Give Yourself Plenty Of Rest
I used to do strength training 6 days a week (plus tons of cardio) — I didn’t realize how much this was setting me back until much later. Please don’t make the same mistake! 3-5 days of focused, targeted strength training is enough to reach your goals. Muscle is torn down during workouts and built during rest periods, so it’s counterproductive to shortchange yourself on downtime! Rest before your workouts matters too — in other words, don’t time your cardio right before your strength training sessions or you’ll have too little energy when training.If you want to join a program that offers clarity on the exact exercises to do, your ideal number of reps, how many sessions a week to aim for, and so much more in order to build the body composition you truly want…
Simple Steps To Keep You Ahead Of The Game And Build The Body Composition You Want!
Track ahead of time
If you hate tracking meals, let me ask you: when are you tracking them? Many women track after the meal is already done, but the most effective tracking happens in advance. By entering your numbers the night before, you won’t have to worry about stopping and starting throughout the day. This might sound like a small detail, but trust me when I say tracking on the go has the power to completely derail your day. That does not need to happen!
Prepare in advance
Make foods in a large enough quantity that you can turn one prep session into meals for days. Portion it out into containers ahead of time and bring those in for lunch for a few days. Not only will this save you time on cooking, it’s so much less stressful when you’re focused on getting out the door in the morning. You can apply this to as many meals as you want, too — make healthy, balanced dinners you’d be happy to eat for leftovers and you’ll have so much time!
Do it
I don’t care if this seems like a cop out for step 3, because the vast majority of the women reading this who agree with steps 1 & 2 will not take this to completion. So I’m going to get ahead of that right now and give you a push — if you plan, prepare, and execute on your macro-centric meal plan, coupled with the appropriate level and type of strength training, your chances of actually building the body you want go through the roof!Macros can feel daunting if you’re not used to tracking and working with numbers, but they’re super simple to apply when you have a dedicated community and certified coaches to guide you through it! If you want to join one of our customizable nutrition and fitness programs…
8 min read
Simple Steps To Keep You Ahead Of The Game And Build The Body Composition You Want!
Track ahead of time
If you hate tracking meals, let me ask you: when are you tracking them? Many women track after the meal is already done, but the most effective tracking happens in advance. By entering your numbers the night before, you won’t have to worry about stopping and starting throughout the day. This might sound like a small detail, but trust me when I say tracking on the go has the power to completely derail your day. That does not need to happen!
Prepare in advance
Make foods in a large enough quantity that you can turn one prep session into meals for days. Portion it out into containers ahead of time and bring those in for lunch for a few days. Not only will this save you time on cooking, it’s so much less stressful when you’re focused on getting out the door in the morning. You can apply this to as many meals as you want, too — make healthy, balanced dinners you’d be happy to eat for leftovers and you’ll have so much time!
Do it
I don’t care if this seems like a cop out for step 3, because the vast majority of the women reading this who agree with steps 1 & 2 will not take this to completion. So I’m going to get ahead of that right now and give you a push — if you plan, prepare, and execute on your macro-centric meal plan, coupled with the appropriate level and type of strength training, your chances of actually building the body you want go through the roof!Macros can feel daunting if you’re not used to tracking and working with numbers, but they’re super simple to apply when you have a dedicated community and certified coaches to guide you through it! If you want to join one of our customizable nutrition and fitness programs…
Sounds backwards, right? Why would dieting lead to gaining weight when it’s designed to do the opposite? That’s exactly what we’re covering in this article — if you’re serious about losing weight and getting lean, not just seeing a lower number on the scale, read on...
1. Fatigue
Have you ever started a diet and started feeling sluggish, tired, and drained? Of course — that’s what happens when you’re eating too little to meet your body’s needs! Overeating can make us tired for a while, but undereating is just as bad, and possibly even worse. But it gets worse: Less energy means less output in the gym... and that gets in the way of you building lean muscle! This is a BIG reason why eating less often makes it harder, not easier to lose weight.That’s not all, though — there’s another reason it’s often harder to tone on a diet...
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2. Muscle loss
Even if you’re eating enough protein, you can still lose muscle if your overall calorie intake is too low. Think about it this way: Your body doesn’t just use calories to store fat; it directs that energy to many essential processes, one of which is maintaining your muscle tissue! Since limiting your food limits your muscle growth and can even lead to muscle loss, you have less active tissue consuming calories at rest... and that in turn leads to one of the biggest problems:
3. Slower metabolism
Your metabolic rate is largely dictated by how much active tissue you have, because that tissue consumes extra calories and helps keep your fat stores under control. Muscle is one form of active tissue you have direct control over building, and as you add more, your metabolism gets faster — burning potentially hundreds more calories a day if you keep adding lean muscle!While dieting can reduce your weight, it’s rarely the most effective solution long-term. There are better, more sustainable, and less hair-raising ways to do it... and isn’t that what we’re all after?If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
8 min read
Sounds backwards, right? Why would dieting lead to gaining weight when it’s designed to do the opposite? That’s exactly what we’re covering in this article — if you’re serious about losing weight and getting lean, not just seeing a lower number on the scale, read on...
1. Fatigue
Have you ever started a diet and started feeling sluggish, tired, and drained? Of course — that’s what happens when you’re eating too little to meet your body’s needs! Overeating can make us tired for a while, but undereating is just as bad, and possibly even worse. But it gets worse: Less energy means less output in the gym... and that gets in the way of you building lean muscle! This is a BIG reason why eating less often makes it harder, not easier to lose weight.That’s not all, though — there’s another reason it’s often harder to tone on a diet...
2. Muscle loss
Even if you’re eating enough protein, you can still lose muscle if your overall calorie intake is too low. Think about it this way: Your body doesn’t just use calories to store fat; it directs that energy to many essential processes, one of which is maintaining your muscle tissue! Since limiting your food limits your muscle growth and can even lead to muscle loss, you have less active tissue consuming calories at rest... and that in turn leads to one of the biggest problems:
3. Slower metabolism
Your metabolic rate is largely dictated by how much active tissue you have, because that tissue consumes extra calories and helps keep your fat stores under control. Muscle is one form of active tissue you have direct control over building, and as you add more, your metabolism gets faster — burning potentially hundreds more calories a day if you keep adding lean muscle!While dieting can reduce your weight, it’s rarely the most effective solution long-term. There are better, more sustainable, and less hair-raising ways to do it... and isn’t that what we’re all after?If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
Macros Don’t Have To Be Hard — Follow The Tips Below And You’ll See Progress In No Time!
Start with protein
Before you even begin to approach your carbohydrate and fat numbers, lock in your protein intake first. Protein is the most direct indicator of how much lean muscle you can gain, and lean muscle is what allows you to look toned… so it makes sense to start here! Once you spend a bit of time eating the right amount of protein, you’ll likely begin to feel more full and have more energy — after that, dialing in your carbs and fats becomes MUCH easier!
Avoid fat around workouts
Good, nutrient rich fats are important for hormone regulation and production, but the majority of us eat way too much fat when we’re not tracking. Oil is an ingredient in a staggering number of foods, especially in meals prepared by restaurants. But the #1 time to avoid fats as much as possible is around workouts — fat gets digested before carbs, but carbs are the primary fuel consumed during workouts! In general, you should aim to eat less than 8 grams of fat in your pre and post-workout meals.
DO NOT decrease your macros on rest days
It’s tempting to lower your food intake on rest days since you don’t have as much physical activity to balance it out — but this is a trap you really don’t want to fall into! You’ll see way more success if you keep your macros consistent each day, because you break down muscle during your workouts. Rest days are when you build it! The most essential way to fuel this process is with food, so make sure you have the right kinds and plenty of them!If you’re interested, I designed a system that allows you to identify exactly what your macros should be, along with how to eat to support your hard work in the gym so you can finally build the body you want…
8 min read
Macros Don’t Have To Be Hard — Follow The Tips Below And You’ll See Progress In No Time!
Start with protein
Before you even begin to approach your carbohydrate and fat numbers, lock in your protein intake first. Protein is the most direct indicator of how much lean muscle you can gain, and lean muscle is what allows you to look toned… so it makes sense to start here! Once you spend a bit of time eating the right amount of protein, you’ll likely begin to feel more full and have more energy — after that, dialing in your carbs and fats becomes MUCH easier!
Avoid fat around workouts
Good, nutrient rich fats are important for hormone regulation and production, but the majority of us eat way too much fat when we’re not tracking. Oil is an ingredient in a staggering number of foods, especially in meals prepared by restaurants. But the #1 time to avoid fats as much as possible is around workouts — fat gets digested before carbs, but carbs are the primary fuel consumed during workouts! In general, you should aim to eat less than 8 grams of fat in your pre and post-workout meals.
DO NOT decrease your macros on rest days
It’s tempting to lower your food intake on rest days since you don’t have as much physical activity to balance it out — but this is a trap you really don’t want to fall into! You’ll see way more success if you keep your macros consistent each day, because you break down muscle during your workouts. Rest days are when you build it! The most essential way to fuel this process is with food, so make sure you have the right kinds and plenty of them!If you’re interested, I designed a system that allows you to identify exactly what your macros should be, along with how to eat to support your hard work in the gym so you can finally build the body you want…
You don’t have to learn the hard way how to build a body you love
I went into the gym once and noticed something absurd:There was a woman on a StairMaster doing kickbacks.(If you’re not familiar with this exercise, it essentially involves kicking backwards and raising your leg up close to the height of your glutes)I know exactly why — she was doing this with the intent of toning her glute indent.But while I understand the motivation behind it…This is one of the silliest, most ineffective (yet oddly creative) ways I’ve ever seen to get toned glutes.Any form of cardio, whether running, StairMaster, elliptical, etc., will not increase your muscle definition.Cardio works for general weight loss, but when done in excess, it will pull from muscle stores, NOT fat stores.Adding ballet poses or swinging your legs around won’t change that fact!That’s a dangerous path that leads to working continually harder for diminishing returns, and I’ve seen way too many women fall into the trap of doing hours of cardio and tearing their bodies down from the inside out.I was one of those women.But after way too long doing things the hard way, I found a better one — one that works for every body type and means working out less while eating a more flexible diet than I ever thought I could have.Since then, I’ve used my WarriorBabe Method to help over 10,000 women build the toned body composition they want sustainably, while living a lifestyle they love…And I’ve been able to simplify the process into a plan that adapts to each woman’s body, allowing each babe to build her own vision for her body on her own terms.I’ve even adapted it to work during and post-menopause, allowing my babes to get toned at any age.If you want to see how they did it and how you can too…
8 min read
You don’t have to learn the hard way how to build a body you love
I went into the gym once and noticed something absurd:There was a woman on a StairMaster doing kickbacks.(If you’re not familiar with this exercise, it essentially involves kicking backwards and raising your leg up close to the height of your glutes)I know exactly why — she was doing this with the intent of toning her glute indent.But while I understand the motivation behind it…This is one of the silliest, most ineffective (yet oddly creative) ways I’ve ever seen to get toned glutes.Any form of cardio, whether running, StairMaster, elliptical, etc., will not increase your muscle definition.Cardio works for general weight loss, but when done in excess, it will pull from muscle stores, NOT fat stores.Adding ballet poses or swinging your legs around won’t change that fact!That’s a dangerous path that leads to working continually harder for diminishing returns, and I’ve seen way too many women fall into the trap of doing hours of cardio and tearing their bodies down from the inside out.I was one of those women.But after way too long doing things the hard way, I found a better one — one that works for every body type and means working out less while eating a more flexible diet than I ever thought I could have.Since then, I’ve used my WarriorBabe Method to help over 10,000 women build the toned body composition they want sustainably, while living a lifestyle they love…And I’ve been able to simplify the process into a plan that adapts to each woman’s body, allowing each babe to build her own vision for her body on her own terms.I’ve even adapted it to work during and post-menopause, allowing my babes to get toned at any age.If you want to see how they did it and how you can too…
It’s no secret that protein is key to building lean muscle — but getting that protein in your diet is way easier than it sounds at first! Let’s take a look at how.
1. Start with protein
When you plan a day’s meals, work backward from your total protein needs and spread it out between your meals. Is 130g your goal? Then you could have 30g at breakfast, lunch, and dinner, and get the remainder from your pre- and post-workout meals. It doesn’t have to be perfectly balanced — the important part is making sure you’re never deficient in protein throughout the day, and then you can insert whichever foods you want to hit the remainder of your macros!You can also tweak the types of protein you eat to sneak a bit more into your diet — check it out...
2. Opt for leaner proteins
Choosing leaner meats is another easier way to up your daily protein intake. Instead of 85% lean, opt for a 95% or even 99% lean meat — with a little creativity, you can compensate for the lack of richness with sauces, marinades, or whatever else you choose. You’ll likely even feel full sooner (and be less likely to have intestinal distress later)!The best part is, you can cook lean meats the exact same way you would fattier ones. What you trade in richness, you gain in a healthier body and more room in your meals for other foods you love!
3. Count ALL protein
Almost everything you eat has protein — even leafy greens, nuts, sweet potatoes, bread, all of it! Look up how much you get from each food you commonly eat and see how that adds up to your daily target. You probably get a lot more protein from “non-protein” sources than you’d expect! All of it counts, and as long as you eat a wide variety of foods, you’ll likely get all the amino acids you need to count everything as a whole protein.Hope this makes life a little easier on your fitness journey! If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
8 min read
It’s no secret that protein is key to building lean muscle — but getting that protein in your diet is way easier than it sounds at first! Let’s take a look at how.
1. Start with protein
When you plan a day’s meals, work backward from your total protein needs and spread it out between your meals. Is 130g your goal? Then you could have 30g at breakfast, lunch, and dinner, and get the remainder from your pre- and post-workout meals. It doesn’t have to be perfectly balanced — the important part is making sure you’re never deficient in protein throughout the day, and then you can insert whichever foods you want to hit the remainder of your macros!You can also tweak the types of protein you eat to sneak a bit more into your diet — check it out...
2. Opt for leaner proteins
Choosing leaner meats is another easier way to up your daily protein intake. Instead of 85% lean, opt for a 95% or even 99% lean meat — with a little creativity, you can compensate for the lack of richness with sauces, marinades, or whatever else you choose. You’ll likely even feel full sooner (and be less likely to have intestinal distress later)!The best part is, you can cook lean meats the exact same way you would fattier ones. What you trade in richness, you gain in a healthier body and more room in your meals for other foods you love!
3. Count ALL protein
Almost everything you eat has protein — even leafy greens, nuts, sweet potatoes, bread, all of it! Look up how much you get from each food you commonly eat and see how that adds up to your daily target. You probably get a lot more protein from “non-protein” sources than you’d expect! All of it counts, and as long as you eat a wide variety of foods, you’ll likely get all the amino acids you need to count everything as a whole protein.Hope this makes life a little easier on your fitness journey! If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
Wondering what your superfoods are during this critical phase of life to help you tone better, move better, and feel better? Macros should always be your North Star, but certain nutrients play a key role and should NOT be missed! Let’s check it out.
1. Magnesium
Did you know you need more magnesium during workouts than at rest? It’s true — magnesium is one of the best all-natural performance enhancers you’ll find, helping you get more gains from the gym so you can build the lean body composition you want. That energy translates directly into the rest of your day, too! Get your workouts right and you can take charge of your entire day, making magnesium one of the most powerful minerals you can build into your diet.
2. Omega-3s
Fish oil. Walnuts. Even certain types of eggs. A select few foods contain this crucial nutrient, which means most women aren’t getting nearly enough! Eating omega-3s can improve bone and joint health, reduce inflammation, and give you a better night’s rest — and if you want better definition and overall health, feeling well-rested is key, especially going into your workouts! These fatty acids can improve countless areas of your health, so don’t skimp on them.
3. Zinc
Zinc helps with two essential functions in the body: immune support and protein synthesis. Nothing will improve your physical health like staying well; it makes everything else easier (and getting sick sucks), and your body will be glad for the extra help. And as far as protein synthesis goes, it’s not just about muscle growth — some of the body’s most important functions work because of the proteins it builds to do the job! Be careful though, as zinc becomes toxic in large amounts; always check with a professional first before supplementing.This is just scratching the surface, and no woman should have to piece together all the info on her own. That’s why we’ve designed programs to give women 1-on-1 guidance and accountability in nutrition, exercise, rest, and more — so they can retake their personal power and build a body composition they love.If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
8 min read
Wondering what your superfoods are during this critical phase of life to help you tone better, move better, and feel better? Macros should always be your North Star, but certain nutrients play a key role and should NOT be missed! Let’s check it out.
1. Magnesium
Did you know you need more magnesium during workouts than at rest? It’s true — magnesium is one of the best all-natural performance enhancers you’ll find, helping you get more gains from the gym so you can build the lean body composition you want. That energy translates directly into the rest of your day, too! Get your workouts right and you can take charge of your entire day, making magnesium one of the most powerful minerals you can build into your diet.
2. Omega-3s
Fish oil. Walnuts. Even certain types of eggs. A select few foods contain this crucial nutrient, which means most women aren’t getting nearly enough! Eating omega-3s can improve bone and joint health, reduce inflammation, and give you a better night’s rest — and if you want better definition and overall health, feeling well-rested is key, especially going into your workouts! These fatty acids can improve countless areas of your health, so don’t skimp on them.
3. Zinc
Zinc helps with two essential functions in the body: immune support and protein synthesis. Nothing will improve your physical health like staying well; it makes everything else easier (and getting sick sucks), and your body will be glad for the extra help. And as far as protein synthesis goes, it’s not just about muscle growth — some of the body’s most important functions work because of the proteins it builds to do the job! Be careful though, as zinc becomes toxic in large amounts; always check with a professional first before supplementing.This is just scratching the surface, and no woman should have to piece together all the info on her own. That’s why we’ve designed programs to give women 1-on-1 guidance and accountability in nutrition, exercise, rest, and more — so they can retake their personal power and build a body composition they love.If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
There’s more to hitting your daily protein target than just a number — different protein sources have extra benefits that will help you tone and keep the results you build! Let’s check out 3 you can incorporate into your nutrition for better strength, definition, and optimal health.
1. Chicken
Chicken goes with just about anything, making it an easy addition to any meal plan. Skinless chicken breast is especially lean, giving you more wiggle-room in your macros and while feeling full. Don’t limit yourself to grilled chicken, though — you can find plenty of healthy meat all over the chicken, use the bones for collagen, and get some great micronutrients in the process!
2. Fish
Fish varies widely in fattyness, but a large portion of that fat typically comes from omega-3s: one of the essential fatty acids your body needs to thrive. Tuna can be extremely lean, making it easy to add to your meals without adding lots of extra calories. Salmon is also excellent if you want a more buttery fish and want more healthy fats — there are tons of excellent fish options, and they’re extremely versatile in how you prepare them!
3. Tofu
Even if you’re not vegetarian, tofu is a fantastic source of complete protein. Plus, it comes loaded with fiber, healthy fats, and micronutrients that help you look and feel amazing — tofu can even help build stronger bones, which are a must-have as we age. Just make sure not to treat tofu as a protein-only source, as only about 40% of its calories come from protein. Tofu is best used like any other protein source: built into your diet in appropriate amounts and rotated with excellent lean proteins.If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
8 min read
There’s more to hitting your daily protein target than just a number — different protein sources have extra benefits that will help you tone and keep the results you build! Let’s check out 3 you can incorporate into your nutrition for better strength, definition, and optimal health.
1. Chicken
Chicken goes with just about anything, making it an easy addition to any meal plan. Skinless chicken breast is especially lean, giving you more wiggle-room in your macros and while feeling full. Don’t limit yourself to grilled chicken, though — you can find plenty of healthy meat all over the chicken, use the bones for collagen, and get some great micronutrients in the process!
2. Fish
Fish varies widely in fattyness, but a large portion of that fat typically comes from omega-3s: one of the essential fatty acids your body needs to thrive. Tuna can be extremely lean, making it easy to add to your meals without adding lots of extra calories. Salmon is also excellent if you want a more buttery fish and want more healthy fats — there are tons of excellent fish options, and they’re extremely versatile in how you prepare them!
3. Tofu
Even if you’re not vegetarian, tofu is a fantastic source of complete protein. Plus, it comes loaded with fiber, healthy fats, and micronutrients that help you look and feel amazing — tofu can even help build stronger bones, which are a must-have as we age. Just make sure not to treat tofu as a protein-only source, as only about 40% of its calories come from protein. Tofu is best used like any other protein source: built into your diet in appropriate amounts and rotated with excellent lean proteins.If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
Meal planning is one of the few areas where shortcuts are your friend — as long as the food is healthy, take all the shortcuts you want! Here are some easy options, centered around the 3 key components of any macro-friendly meal...
1. Proteins
One of the best meal planning hacks is thinking in proteins. Choose one to be the star of the dish and build around it — whether that’s chicken, fish, tofu, beef, seitan, or anything else you choose. You can use multiple proteins in a dish, of course, but if you want to keep things simple, one is more than enough. Pick something lean to make your life easy, that way you have more flexibility when planning out your sauces and sides. This will make it simple to hit your protein, carb, and fat macros while feeling great throughout the day!
2. Starches & Veggies
Once you’ve chosen your protein, think about what starches will pair well with it — potatoes, rice, beans, English muffins, anything. This is your main carb source; you can cook it with butter or any oils you choose, just make sure to factor them into your macros! When in doubt, boiling / simmering / baking work great and generally require very few steps. Strike a balance of simplicity and flavor, then add in raw or cooked veggies to the mix. Veggies do have calories, meaning they also have macros to track, but they’re generally low in this area so you won’t have much work to do!
3. Sauces
You can make tons of great sauces with only a few ingredients! Choose nutrient-rich sauces and spreads like marinara, hummus, red pepper spread, peanut sauce, you name it — there are plenty of simple options, and once you nail down a recipe you like, you can use it as often as you like. Don’t feel like prepping anything from scratch? Check the macros of a store-bought sauce you love and adjust the rest of your meal accordingly.If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
8 min read
Meal planning is one of the few areas where shortcuts are your friend — as long as the food is healthy, take all the shortcuts you want! Here are some easy options, centered around the 3 key components of any macro-friendly meal...
1. Proteins
One of the best meal planning hacks is thinking in proteins. Choose one to be the star of the dish and build around it — whether that’s chicken, fish, tofu, beef, seitan, or anything else you choose. You can use multiple proteins in a dish, of course, but if you want to keep things simple, one is more than enough. Pick something lean to make your life easy, that way you have more flexibility when planning out your sauces and sides. This will make it simple to hit your protein, carb, and fat macros while feeling great throughout the day!
2. Starches & Veggies
Once you’ve chosen your protein, think about what starches will pair well with it — potatoes, rice, beans, English muffins, anything. This is your main carb source; you can cook it with butter or any oils you choose, just make sure to factor them into your macros! When in doubt, boiling / simmering / baking work great and generally require very few steps. Strike a balance of simplicity and flavor, then add in raw or cooked veggies to the mix. Veggies do have calories, meaning they also have macros to track, but they’re generally low in this area so you won’t have much work to do!
3. Sauces
You can make tons of great sauces with only a few ingredients! Choose nutrient-rich sauces and spreads like marinara, hummus, red pepper spread, peanut sauce, you name it — there are plenty of simple options, and once you nail down a recipe you like, you can use it as often as you like. Don’t feel like prepping anything from scratch? Check the macros of a store-bought sauce you love and adjust the rest of your meal accordingly.If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
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Video Description
In this special The Macro Hour mash-up episode, Nikkiey Stott cuts through the holiday noise with no B.S. strategies for mastering mindful eating during the holidays. Featuring the best mindful eating insights and tips, this episode shows you how to avoid feeling deprived or out of control while embracing balance and owning your choices. It’s time to make this holiday season work for you—not against you. Packed with practical advice and empowering moments, this mash-up will help you enjoy festive meals and celebrations while staying aligned with your goals. Tune in to discover how to navigate the holidays with confidence and ease.
Video Description
The holidays are here, and with packed schedules, family gatherings, and endless travel, it’s easy to feel like your fitness goals have to take a back seat. But they don’t have to! In this episode of The Macro Hour, Nikkiey Stott shares practical strategies to stay on track with your fitness during the holidays—no perfection required. You’ll learn how to ditch the "all-or-nothing" mindset, fit in quick but effective workouts, and find ways to keep moving even when life feels chaotic. From bodyweight circuits to movement "snacks," this episode will help you stay consistent, keep your momentum, and enter January feeling stronger and more confident than ever.
Emily returns to discuss her sustainable approach to fitness and nutrition, emphasizing long-term health and well-being. She shares how she plans her meals and workouts to fit her busy lifestyle, offering tips that viewers can easily adapt to maintain their health goals without feeling overwhelmed.
DeeDee gives an inspiring account of how she overcame frustrating plateaus to achieve remarkable fitness results. This detailed discussion covers the changes she implemented in her training and diet, the psychological barriers she overcame, and the persistence needed to see results. DeeDee's story is a testament to the power of perseverance in the fitness journey.
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SUMMARY
If you want to build muscle while losing fat, without dramatically cutting down on your calorie intake, check out this video.
Your maintenance threshold is your set of macro numbers where you’ll stay the same weight, give or take a few pounds. Believe it or not, if you want to improve your body composition, chances are, this phase is where that’s going to happen!
However, most women get their maintenance threshold from a macro calculator — while that will move you in the right direction, it’s not enough to get you the results you need.
In this video, I’ll show you why (and what else you need in order to finally see results).
Check it out above!
Nikkiey & the WarriorBabe Team
If you liked this video, smash that subscribe button and head over to https://warriorbabe.com/macroaccelerator/, where I’ll show you 4 methods you can use to get in control of your body and the way it looks for the rest of your life.
Thanks for watching!
Customer Reviews: https://www.WarriorBabe.com/Reviews
FOLLOW ME AT:
Instagram: https://www.instagram.com/nikkieystott/ TikTok: https://www.tiktok.com/@nikkieystott
WarriorBabe Instagram: https://www.instagram.com/warriorbabe/
https://1stphorm.com/WarriorBabe1P
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SUMMARY
In this video, I’m going to show you why BOTH types of carbs are essential for getting toned and how to use them:
“Complex carbs = good, simple carbs = bad”… ever heard that one before? This is completely counterproductive because you actually need BOTH to get toned!
It’s not always obvious whether certain carbs are complex or simple — nutrition labels won’t always tell you!
Plus, their placement before and after your workouts is one of the biggest factors in whether or not you’ll see the results you’re looking for.
By the end of this video, you’ll be able to classify carbs more easily and know WHEN and WHY to eat different foods for maximum impact.
Master this concept, and you’ll even be able to incorporate a bit of the “bad” foods into your diet and fuel your muscles while doing so.
Give it a watch and I’ll see you there!
Nikkiey & the WarriorBabe Team
If you liked this video, smash that subscribe button and head over to https://warriorbabe.com/macroaccelerator/, where I’ll show you 4 methods you can use to get in control of your body and the way it looks for the rest of your life.
Thanks for watching!
Customer Reviews: https://www.WarriorBabe.com/Reviews
Instagram: https://www.instagram.com/nikkieystott/
TikTok: https://www.tiktok.com/@nikkieystott
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SUMMARY
Hey babe — in this video I’m going to answer 4 questions from my weekly livestream!
I cover:
1. Why carbs are important, and what types you should eat to build lean muscle and lose fat
2. What to eat after a heavy lifting session to maximize your progress, plus how to get the best nutrition possible if you lift regularly
3. How long to retrain your metabolism before starting a cutting phase
4. Whether you should slash your calorie intake to prep for a big event, and how much is too much
Join me in the video above where I deep-dive into these questions and show you how to build a toned body that will last you forever!
Nikkiey & the WarriorBabe Team
If you liked this video, smash that subscribe button and head over to https://warriorbabe.com/macroaccelerator/, where I’ll show you 4 methods you can use to get in control of your body and the way it looks for the rest of your life.
Thanks for watching!
Customer Reviews: https://www.WarriorBabe.com/Reviews
Instagram: https://www.instagram.com/nikkieystott/
TikTok: https://www.tiktok.com/@nikkieystott
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SUMMARY
Want to see exactly what I eat on a refeed day?
I’m talking about ALL the juicy details…Burger, sweet potato fries, ice cream…All fitting right in to my macros
Come have a bite with me…
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SUMMARY
Ever wonder if what you are reading on the internet is true about macronutrients and how they can help you reach your desired body composition?
As a macro tracker myself, and have been for years, I know what’s the truth and what is not when it comes to learning this skill to help you reach your goals!
If you wanna find out what is wrong and what is right so it saves you time along your journey then watch this video entirely it is only 2 minutes long! Then at the end I share how you can learn more about macros inside a 15 minute free training I put together.
Click here for that → https://warriorbabe.com/free-training/
listen
Episode Description
In this special The Macro Hour mash-up episode, Nikkiey Stott cuts through the holiday noise with no B.S. strategies for mastering mindful eating during the holidays. Featuring the best mindful eating insights and tips, this episode shows you how to avoid feeling deprived or out of control while embracing balance and owning your choices. It’s time to make this holiday season work for you—not against you. Packed with practical advice and empowering moments, this mash-up will help you enjoy festive meals and celebrations while staying aligned with your goals. Tune in to discover how to navigate the holidays with confidence and ease.
Episode Description
The holidays are here, and with packed schedules, family gatherings, and endless travel, it’s easy to feel like your fitness goals have to take a back seat. But they don’t have to! In this episode of The Macro Hour, Nikkiey Stott shares practical strategies to stay on track with your fitness during the holidays—no perfection required. You’ll learn how to ditch the "all-or-nothing" mindset, fit in quick but effective workouts, and find ways to keep moving even when life feels chaotic. From bodyweight circuits to movement "snacks," this episode will help you stay consistent, keep your momentum, and enter January feeling stronger and more confident than ever.
Episode Description
In this episode of The Macro Hour, we’re excited to welcome back Dr. Stephen Cabral, a naturopathic doctor and functional medicine expert, for an in-depth discussion on the importance of personalized health protocols and the impact of hormones on mood, metabolism, and overall well-being. Building on our previous conversation, Dr. Cabral helps interpret my re-test results from the Equi.Life Stress, Mood, and Metabolism test, highlighting the importance of understanding hormonal shifts and why re-testing is crucial for tracking health progress.We dive into the science behind personalized wellness, discussing how individual factors like lifestyle, stress, and genetics influence hormones and why one-size-fits-all solutions often fall short. Dr. Cabral also explains the connection between metabolism and mental health, and shares practical strategies for optimizing hormones, improving mood, and enhancing metabolic function. Whether you’re looking to gain insights on hormonal health, learn the importance of re-testing, or simply get practical tips for wellness, this episode is packed with valuable information to help you take charge of your health journey.
Episode Description
In this episode of The Macro Hour, Nikkiey Stott sits down with Lara Briden, naturopathic doctor and author of The Period Repair Manual, to dive deep into the world of hormonal health and its critical role in women’s well-being. Lara shares her expertise on navigating hormonal imbalances, understanding your cycle, and reclaiming control over symptoms like irregular periods, PMS, and perimenopause. With practical advice and actionable insights, this conversation sheds light on how nutrition, lifestyle changes, and natural interventions can transform your hormonal health. Whether you’re struggling with symptoms or simply want to optimize your body’s rhythms, this episode is packed with empowering knowledge to help you take charge of your health.
Episode Description
In this episode, Nikkiey Stott tackles a common challenge on any health journey: navigating social events without derailing your nutrition goals. Social gatherings can feel overwhelming, especially when surrounded by friends indulging in luxuries that test your resolve. But enjoying yourself and staying consistent don’t have to be mutually exclusive.Nikkiey explores how to reframe your mindset to make choices that align with your goals while still savoring the moment. This episode will provide practical strategies to approach these situations with confidence, balance, and grace—focusing on the joy of connection rather than the pressure of indulgence.
Episode Description
In this milestone 200th episode of The Macro Hour, Nikkiey Stott wraps up Season 2 by reflecting on the most impactful moments, insights, and breakthroughs shared by our incredible guests. We revisit highlights that span fitness breakthroughs, game-changing metabolism insights, and powerful mindset shifts that can transform your health journey. Whether you've been tuning in from the start or just catching up, this episode is packed with inspiring takeaways and a look back at the conversations that made this season truly unforgettable. Join us as we celebrate 200 episodes and the end of an incredible season!
Episode Description
In this episode of The Macro Hour, Nikkiey Stott, uncovers the powerful connection between sleep, recovery, and fat loss. While exercise and nutrition are vital, sleep plays a crucial role in muscle growth, fat burning, and overall performance. We’ll explore how poor sleep affects your fitness goals, hormones, and energy levels, and offer practical tips to improve your sleep quality for better results in and out of the gym.Learn how to make sleep your secret weapon for optimizing fitness, reaching fat loss goals, and enhancing overall well-being.
Episode Description
In this episode Nikkiey Stott breaks down the essentials of doing a successful cut. She will explore how to know when it’s the right time to enter a cut, how to listen to your body for signs it’s time to end it, and the key adaptations your body makes during this process. Learn how your metabolism and hormones adjust during a calorie deficit, and discover why your body’s goal is to adapt for survival. Tune in for practical tips on maximizing results without pushing your body too far.
Episode Description
In this episode Nikkiey Stott breaks down what it truly means to "trust the process" in your fitness journey. We dive into why patience is not just a virtue but a necessity when it comes to achieving long-term results. From understanding the reality of slow and sustainable progress to avoiding common mistakes like program hopping or extreme dieting, this episode offers practical tips to help you stay committed and motivated.Learn how to embrace the long game, celebrate small wins, and set process-based goals that keep you moving forward. If you're feeling frustrated with slow progress or questioning your results, tune in to discover why trusting the process is the key to unlocking your true fitness potential.
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