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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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Join WarriorBabe's Nikkiey Stott as she shares her deeply personal journey from a broken engagement to self-discovery, all through the lens of macronutrition. Her story isn't just another fitness story–it's speaks to the resilience, determination, and the profound impact of putting yourself first.Nikkiey's engagement didn't just end; it served as the catalyst for a monumental shift in her life. It was in the aftermath of this personal shift that she discovered the transformative power of macronutrition. This isn't about dieting; it's about a lifestyle change, understanding the balance of proteins, fats, and carbohydrates, and how they fuel not just the body, but the soul.This episode dives deep into how focusing on macronutrition helped Nikkiey rediscover her strength, set her on a path of self-love, and ultimately, rebuild a life that puts her well-being at the forefront. It's a story for anyone who's ever felt lost, anyone looking to turn their challenges into power.Join us as Nikkiey opens up about the science of nutrition, the psychology of breaking old habits, and the art of creating a life where you're the priority.
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Are you ready to transform your relationship with food?Nikkiey debunks common beliefs about your health and wellness that can totally change the game for you. ✨ Wanna know the secret to staying motivated and accountable, and changing your mindset around food? Watch this video!🥗 Studies show that women over 40 years old who track their meals get the nutrition their bodies need.🏋️ Knowledge is power. Carbs, proteins and fats are your keys to healthy balance and a strong sexy body!🍏 Incorporate wholesome foods that taste great and serve your fitness goals.🔥 Learn how to get started tracking your macros to optimize your nutrition.🌟 Stay inspired with our amazing support network rooting for your success!Click the link above to join me and transform your life.#RedefineStrength #VitalityTransformation #MindfulEating #MacroNutrition #FitnessJourney #StrengthSculpting #LifeInvigoration #HomeWorkout #MotivationBoost #EmpoweringWomen #BodyRevitalization #HealthyRoutine #FitOver40 #FitOver50 #StrongAtAnyAge
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In this episode of The Macro Hour podcast, we deep dive into the world of macronutrients, busting some of the most pervasive myths that have long clouded the truth about our diets. We explore the liberating concept that all food can be good in moderation and how crucial it is to embrace all macronutrients—proteins, fats, and carbohydrates—to truly fuel our bodies for optimal health and performance.Our discussion uncovers the science behind why no single food should be demonized and how a balanced approach to eating can lead to sustainable, long-term health benefits. We'll explain why restriction isn't the answer and how understanding the role of each macronutrient can transform your approach to nutrition, making your fitness journey more enjoyable and effective.Tune in to shatter the myths and learn how to empower your nutrition choices, allowing you to live a balanced, healthier life without the unnecessary restrictions that have held many back. Get ready to change how you view your plate, one macronutrient at a time. 💪
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Dive into a week's worth of nutrition as I take you through my grocery shopping routine, meticulously crafting a 1600 calorie meal plan designed for health, satisfaction, and deliciousness. Not just that, I'll cap off our shopping spree with a tantalizing meal from Chipotle, proving that eating within your macros goals doesn't mean sacrificing flavor or convenience. Join me as I navigate the aisles, share tips on meal prep, and demonstrate how to make informed, tasty choices that support your fitness journey. Whether you're looking to maintain, lose, or gain weight healthily, this video is your go-to guide for planning your meals effectively while enjoying the foods you love. ............#HealthyEating #MealPrep #GroceryShopping #1600CalorieDiet #NutritionTips #ChipotleMeal #FitnessJourney #MealPlanning #HealthyChoices #DietPlan #WeightManagement #CalorieCounting #HealthyLifestyle #FoodShoppingGuide #EatWellLiveWell
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Let's talk about metabolism optimization! In this insightful bonus compilation episode, host Nikkiey Stott discusses why a lack of hunger can signal an unhealthy metabolism and what it means for your fitness journey. Learn the strategies to kickstart and maintain a healthy metabolic rate, ensuring that your body is efficiently using energy and aiding in your overall wellness and weight management goals.In this episode, we discuss:The science behind metabolism and why it's crucial for weight loss and muscle gain.Common myths about metabolism and how to distinguish fact from fiction.Actionable tips on how to optimize your metabolism through diet and exercise.Understanding hunger cues and what they say about your metabolic health.The role of macronutrients in metabolic function and how to balance them effectively.Don't miss out on these expert insights that could transform the way you approach your health and fitness. Whether you're looking to lose weight, gain muscle, or simply enhance your well-being, this episode is packed with valuable guidance!
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Let's talk about the impact of alcohol on your body, particularly in relation to macronutrition and your fitness journey.Alcohol's high caloric content can lead to unexpected weight gain, affecting not just your waistline but also your overall health. Join Nikkiey as we explore how alcohol consumption can lead to overeating, poor food choices, and a decrease in control over your calorie intake. These factors combined can derail even the most disciplined fitness routines.But that's not all. Alcohol also disrupts the delicate balance of hormones in your body, including testosterone and growth hormones. This disruption can significantly impede your body's ability to recover from strength training and make it much harder to build and maintain muscle.#AlcoholAndFitness #MacroHourPodcast #WarriorBabe #FitnessJourney #Macronutrition #CalorieCounting #MuscleRecovery #TestosteroneImpact #GrowthHormones #StrengthTraining #HealthyLifestyle #FitnessTips #BalancedDiet #Bodybuilding #NutritionAdvice #HealthAndWellness #FitnessEducation #WeightManagement #BuildingMuscle #FitnessPodcast
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Join WarriorBabe founder, Nikkiey Stott, as she simplifies nutrition by breaking down her meal plan, making it incredibly accessible and straightforward. In just under 20 minutes, she'll take you through her daily intake of 5 meals that cumulatively hit the nutritional jackpot of 2,000 calories, with a perfect balance of 150 grams of protein, 240 grams of carbs, and 55 grams of fats.Discover why planning ahead is the secret sauce to successful nutrition management and why 'failing to plan is planning to fail.' Nikkiey opens up about the common challenges faced by the women we coach, emphasizing the importance of preparing meals in advance rather than scrambling through the day.Stay tuned to uncover the mystery behind Nikkiey's staple breakfast that she's been loyal to for two years – a scrumptious combination of a bagel and eggs! Plus, get an exclusive look into her preparations for lunch, dinner, and those essential snacks. Don't miss out on the culinary revelations and nutritional wisdom that Nikkiey has to offer – watch now to elevate your meal planning game!
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In this insightful bonus episode, host Nikkiey Stott tackles the all-too-common issue of food cravings and the guilt that often accompanies them. Discover actionable strategies to embrace indulgences intelligently, creating a sustainable fitness practice that celebrates moderation and self-compassion. Learn why allowing yourself the occasional treat isn't just okay—it's an essential part of a balanced diet and a happy life. This episode is a must-listen for anyone tired of the relentless cycle of restriction and regret. Let's transform "I should" into "I choose" and make peace with food for good!.............#SustainableFitness #BalancedDiet #CravingsControl #HealthyIndulgence #FitnessPodcast #TheMacroHour #NutritionStrategies #DietGuiltFree #MindfulEating #SelfCompassion #FitnessJourney #HealthyLifestyle #IndulgeSmart #NikkieyStott #FoodFreedom #NoMoreShould #ChooseWisely #EmpowerEating #DietMindset #CrushCravings
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Join Nikkiey as we deep dive into macro-nutrition in this bonus episode of Season 1 of The Macro Hour podcast! We're discussing the vital role macros play in building muscle, optimizing metabolism, and achieving balanced diets, particularly for women. These nutritional tools will transform your body and your life!.........#MacroNutrition, #MuscleBuilding, #MetabolismBoost, #BalancedDiet, #WomenInFitness, #NutritionalTransformation, #BodyOptimization, #TheMacroHourPodcast, #FitnessJourney, #HealthyEating, #MacroBalance, #DietSuccess, #WellnessGoals, #NutritionForWomen, #FitnessTransformation
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We're thrilled to rebroadcast this incredible episode of Trainer Lindsey’s podcast, Nourish and Strengthen, on The Macro Hour! Lindsey is an incredible host and Nikkiey joined her to share the story of how the extremes of her fitness journey actually landed her in the hospital not once, but twice! We talk about how that journey led her to a life of macros, balance, and moderation. We also touched on all the buzz topics like intermittent fasting, creatine, breathwork, cardio, the scale, and so much more! Don’t miss out on this episode filled with amazing insights!
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What does it take to be successful in your fitness journey?The key is realizing that YOU are in control of your results. While having a coach provides invaluable guidance, support, and tools, it's your consistent effort and dedication that make the ultimate difference. We explore the power of taking control of your fitness journey, how a coach can provide objective perspectives and tailored strategies, and the importance of consistency and perseverance.You'll also hear real-life examples of success stories from those who embraced their control. Gain a deeper understanding of your role in your fitness success, learn how to leverage coaching for maximum benefit, and discover actionable tips to stay motivated and consistent.Get inspired by stories of individuals who took charge and transformed their lives. Remember, a coach can show you the way, but it's you who walks the path. Stay committed, stay strong, and watch yourself achieve incredible results. Don't forget to like, comment, and subscribe for more empowering fitness content!Get 15% off your first Paleovalley purchase at paleovalley.com/themacrohour
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Join us for an in-depth conversation with Nikkiey Stott and Dr. Morgan Nolte (@drmorgannolte) as we explore the critical role of insulin resistance in overall health and wellness. Learn how strength training and muscle building can significantly impact your body's ability to manage insulin and transform your health.The Science of Insulin Resistance: Discover how building muscle mass can help improve insulin sensitivity, reduce the risk of type 2 diabetes, and enhance metabolic health. Dr. Morgan Nolte breaks down the health benefits associated with improved insulin sensitivity through strength training, including better blood sugar control and reduced inflammation.Whether you're just starting your fitness journey or seeking to optimize your health, this episode is packed with insights and motivation to help you achieve your healthiest self.
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Wondering when's the prime moment to indulge in that cheat meal without feeling guilty?One day of treating yourself won't send your progress off the rails, ladies!It's all about balance and moderation. Let's dive into the science behind cheat meals and find that sweet spot where you can enjoy without regrets! Remember, it's all about enjoying life's little indulgences while staying on track with your goals. Ready to dive deeper with our host, Nikkiey Stott? Press play!
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Join The Macro Hour Host Nikkiey Stott as we share the unbelievable transformation story of WarriorBabe Lisa! This isn't just another fitness journey; it's a testament to the power of a macronutrient-focused diet and weightlifting exercises.Lisa's journey is nothing short of inspiring. With dedication and the right nutrition plan, she transformed her body, gaining strength, confidence, and a whole new outlook on life. We’ll dive into how balancing macronutrients and incorporating effective weightlifting routines played a crucial role in her success.If you're looking to transform your body, this episode is a must. Learn how macronutrient diets and weightlifting can change your life, just like they did for Lisa. From meal plans to workout routines, we cover it all!
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Curious to know more about how whole foods can transform your health during menopause?In this episode, Nikkiey Stott sits down with Autumn Smith, co-founder of Paleovalley, to dive deep into the power of whole foods and proper nutrition. Autumn, a leading voice in holistic nutrition and a doctoral candidate, shares her journey of curing her own digestive issues by switching to a whole food, organic diet.Autumn realized that truly healthy products were hard to find, and many marketed as grain-free or sugar-free were also nutrient-free. This led her and her husband Chas to launch Paleovalley in 2013, making essential nutrients accessible without added sugars, grains, or harmful ingredients. In 2018, they launched Wild Pastures, a regenerative meat delivery service working with sustainable farmers to raise livestock in ecosystems that mimic nature.From her days as a fitness trainer for the Tracy Anderson Method on tour with Jennifer Lopez to becoming a Master of Science in Holistic Nutrition, Autumn’s passion for the healing power of whole foods is evident. She’s a Functional Diagnostic Nutrition Practitioner, a Certified Eating Psychology Coach, and is currently a Doctoral Candidate.If you’re looking to improve your health and learn more about the power of whole foods, this conversation is a must!
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Today, we're diving into a topic that hits close to home for many of us: cutting out caffeine. We all love our morning coffee or that afternoon energy boost, but what happens when we decide to give it up?In this episode, we explore the highs and lows of a caffeine-free life. We'll discuss the science behind caffeine addiction, withdrawal symptoms, and the surprising benefits of going caffeine-free. From better sleep and reduced anxiety to improved digestion and natural energy levels, you might be shocked at what happens when you ditch the daily java.Tune in as we share personal stories, expert insights, and practical tips for anyone thinking about making the switch. Whether you're a coffee lover or just curious about the impact of caffeine on your health, this episode has something for you.
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In this episode, host Nikkiey Stott welcomes renowned nutritionist and author Risa Groux of @RisaGrouxNutrition.Risa brings her deep knowledge and experience from her latest book, "FOODFRAME: Diet is a Four-Letter Word," which explores functional nutrition as a transformative tool for health.Dive deep with us as Risa explains how functional nutrition isn’t just about eating right—it’s about understanding the unique needs of your body and addressing the root causes of health issues, including autoimmune diseases.This episode is packed with insights on how you can identify triggers and adapt your diet to not just manage but potentially reverse the effects of autoimmune conditions.Whether you’re struggling with health issues, interested in preventive nutrition, or just looking to optimize your wellbeing, this conversation will shed light on the importance of a tailored dietary approach. Join us to learn how to empower your body through food and make informed choices that lead to better health.Don't miss this transformative discussion that could redefine how you think about diet and disease!
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What’s really holding you back from enjoying your meals while staying healthy? This episode dives deep into the misconceptions that fuel fitness and diet culture, particularly the myth that certain foods are inherently "bad" and must be avoided at all costs.Join us as we explore why this black-and-white thinking not only sabotages your diet but can also harm your relationship with food. We're talking about the foods that diet culture often labels as off-limits, like pizza, and why excluding these from your diet isn't necessary for a healthy lifestyle. It’s time to shed light on a more balanced approach to eating, one that emphasizes nutritional balance and enjoyment over restriction.Discover practical advice on how to incorporate all kinds of foods into your diet in a way that maintains your health without sacrificing your favorite meals. We'll discuss how demonizing certain foods can lead to unhealthy eating patterns and how you can achieve your health and fitness goals without giving up the foods you love.Tune in to redefine what a healthy lifestyle looks like for you. It’s all about moderation, balance, and enjoying your journey to wellness. Say goodbye to guilt, embrace variety, and let’s get real about what healthy eating should truly encompass!
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