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MacroNutrition Coaching

@macronutritioncoaching

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2 hard working sets can be enough, BUT the word “HARD” matters here.

When I program 2 working sets, I’m not talking about picking up a weight, doing 10 comfortable reps and stopping because the program said “10.”

I’m talking about 2 QUALITY sets performed with good technique and enough effort that you’re getting reasonably close to muscular failure.

WHY?

Because research shows that muscle growth tends to improve as sets are performed closer to failure.

Now you don’t necessarily need to take every set to absolute failure to grow.

Training around 1–2 reps in reserve (also known as RIR) can still provide a strong hypertrophy stimulus while potentially creating less fatigue.

And this is where more ≠ automatically better.

More weekly training volume can produce more muscle growth, but the returns appear to diminish as volume increases.

So no, I’m not saying “Everyone only needs 2 sets.”

I’m saying you may not need 3, 4 or 5 sets of every exercise to have an effective workout.

For many of my clients, I’d rather program 2 high-quality, challenging sets they can recover from and consistently progress than add more volume simply for the sake of doing more.

Quality > junk volume.

#StrengthTraining #MuscleBuilding #HypertrophyTraining #PersonalTrainer #EvidenceBasedFitness

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EVERYONE TALKS ABOUT TRAINING. BUT WHAT ARE YOU DOING FOR YOUR RECOVERY?

We put so much emphasis on working harder, lifting heavier, getting our steps in and eating right. But one of the most overlooked aspects of health and fitness is something we don't talk about nearly enough.

**Recovery.**

Think about it. When was the last time you actually made recovery a priority rather than something you squeezed in when you had time?

Whether it's red light therapy, saunas, hot tubs, stretching, foam rolling, gentle yoga, meditation, or simply making sure you're getting enough quality sleep, there are plenty of ways to give your body and mind a chance to recharge.

And here's something I remind my clients of regularly:

**Training is the stimulus. Recovery is where the adaptation happens.**

You can train as hard as you want, but without adequate recovery, you're eventually going to compromise your performance, progress and overall well-being.

I like to look at health and wellness through five interconnected pillars:

1. Physical Activity and Exercise
2. Nutrition
3. Hydration
4. Recovery and Sleep
5. Mental and Spiritual Wellness

Each one supports the others, and neglecting one can eventually affect the rest.

And with so many people battling colds, fatigue and seasonal illnesses right now, it's an especially good time to remember that pushing harder isn't always the answer.

Sometimes it's about slowing down, listening to your body and giving yourself permission to recover.

**Recovery isn't a luxury, and it certainly isn't a sign of weakness. It's an essential part of building a stronger, healthier and more resilient body.**

So here's my question for you:

What are you doing for your recovery?

#RecoveryMatters #HealthAndWellness #TrainSmart #HealthyLiving #FitnessOver40 #MacroNutritionCoaching

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Looking back at this picture reminds me just how quickly time passes.

It seems like yesterday we were making memories like this, and before you know it, the kids are grown, life changes, and those moments become memories we hold close to our hearts.

One day, we'll wish we could go back and relive some of these moments, even if just for a little while. It's a reminder to appreciate what we have today, because time has a way of moving faster than we realize.

As we celebrate Thanksgiving, I'm reminded just how grateful I am for my family, the wonderful people in my life, and the amazing team I have the privilege of working alongside at MacroNutrition Coaching.

One thing I've learned over the years, both personally and through coaching, is that life is meant to be lived and enjoyed.

I often remind my clients that one meal, one holiday dinner, or one piece of pumpkin pie isn't going to undo all their hard work. Learning to enjoy these special occasions without guilt is part of building a healthy, sustainable lifestyle.

So this Thanksgiving, enjoy the food, share the laughs, and most importantly, be present with the people you love.

Because years from now, you probably won't remember what you ate or how many calories were on your plate. But you'll remember the laughter, the conversations, and the people sitting around the table.

The moments may be fleeting, but the memories can last a lifetime.

Wishing everyone a wonderful Thanksgiving filled with love, gratitude, and beautiful memories.

Happy Thanksgiving!

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Even when you take a wrong turn or get off track, your GPS doesn’t tell you to give up. It simply recalculates your route and guides you back in the right direction.

That’s exactly what you need in life, too. A system that helps you get back on track when you fall off the wagon, instead of making you feel like you’ve failed or need to start all over again.

You don’t have to be perfect. You just need the right system to help you keep moving forward, even when things don’t go as planned.

All you need today is to “decide it”.

#onlinecoaching #macronutrition #accountability #monweightloss #womanweightloss

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Previously on my fitness journey I was doing something different every day……

Dance Workouts, Yoga, HIIT, QiGong, Walking Workouts, Weights, etc, etc

But my body wasn’t shifting…..

The past 7 months have consisted of a simple, easy to follow plan where rolling around on the floor with animals is perfectly acceptable as stretch days 🤣

Want to hear more about the amazing experience with @macronutritioncoaching @coachjennrose ?DM me! Happy to share how FABULOUS they are!

#fitness #wellness #toronto #nutrition #macronutrition

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One thing I’ve learned through this process is that my “goal weight” doesn’t need to be one exact number.

For a long time, I think I subconsciously treated it that way. Hit the number = success. Wake up a couple pounds heavier = something must have gone wrong.

But our weight is supposed to fluctuate.

Where I am in my cycle, how much sodium I’ve had, when and how many carbs I ate, digestion (or lack thereof 😄), a harder training session, hydration, stress and sleep can all move the scale without meaning I’ve gained body fat.

So I’ve started thinking about my weight as a RANGE rather than a single number.

A few pounds where my body can naturally move up and down while my habits, measurements and overall progress remain pretty consistent.

That little shift in thinking has taken a lot of power away from individual weigh-ins and has kept me sane and motivated throughout this journey!

💪🏼 - @macronutritioncoaching
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MacroNutrition • nutrition program • maintenance weight • fitness over 40 • women’s fitness over 40 • sustainable fat loss • weight loss mindset • healthy weight maintenance • fitness in your forties • weight loss ideas • how to get to goal weight

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My only time to go to the gym is after 8 PM - after putting my daughter to bed and getting everything ready for me to leave the house.

Am I pumped to hit the gym?

I wish I could say yes.

The reality is that I’m exhausted after a long day of taking care of my almost-one-year-old daughter, who needs me 24/7.

But I choose to work out because it’s important to me.

That doesn’t mean I’m always excited about it.

So how do I make myself “disciplined”?

I created a system that works for ME.

A lot of people might suggest putting on your workout clothes first thing in the morning so you’re ready to go.

But that doesn’t work for me.

My baby girl loves making a mess with my clothes, and I’m not trying to spend the day wearing leggings covered in milk and food stains.

I also bathe her in the evening, and it’s much easier for me to take care of her in loose, comfortable clothes.

So instead, I created this simple system:

I put my workout clothes on the table where I see them.

They’re there as a visual reminder that I’m going to the gym, and they’re right there waiting for me after I finish bathing my daughter.

One small change, but it makes a big difference.

And that’s the thing about creating systems:

Your system doesn’t have to look like anyone else’s.

It might seem funny or unconventional to someone else.

If it works for YOU, it works.

Your lifestyle, your schedule, your responsibilities, your preferences - all of those things matter when you’re building habits that you can actually stick to.

You don’t need more willpower.

Sometimes, you just need a better system.

Stop trying to force yourself into someone else’s routine.
Build a routine that fits YOUR life.

#onlinecoaching #foodfreedom #macronutrition

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Holy crapppppppp!!! So close!! Shout out to @coachjennrose and @macronutritioncoaching and @service.with.soul for introducing us!! It’s WORKING!!!! 18 pounds PEACE OUT! #healthy #wellness #macros #weightlifting #movement

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I recently had a client say to me, “Just give me a meal plan and I’ll stick to it.”

But if all you needed was a meal plan, wouldn’t the one you quickly Googled be getting you results already? 🤔

I get it. A meal plan feels simple.

“Tell me exactly what to eat and I’ll do it.”

But a meal plan can’t teach you how to look at your plate and feel confident knowing that you’re getting around 30g of protein for that meal, because you have a pretty good idea that there’s about 100g of cooked chicken breast on your plate.

It can’t teach you what to do when the food on the plan isn’t available, when you go out for dinner, or when life simply doesn’t go according to plan.

My goal as a coach is to teach you how to BUILD YOUR OWN PLAN. 🍽️

I want you to learn how to build meals you actually enjoy, make swaps, navigate restaurants, and make decisions that still move you toward your goals.

And I’m not anti-meal plan. Sometimes I use them with my clients.

The difference? We build them together.

We look at what you already eat, what you enjoy, your schedule, your goals and where you’re struggling, and THEN we create a strategy that actually fits.

So no, you probably don’t need someone to hand you another plan and tell you to follow it.

You need someone to teach you how to make the plan work in your actual life and coach you through the moments when sticking to it gets hard.

If you’re tired of knowing WHAT to do but struggling to actually do it consistently, send me “COACHING” and let’s chat.

#NutritionCoach #SustainableFatLoss #NutritionCoaching #HealthyHabits #MacroTracking

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My job as a coach isn’t to react to every data point. It’s to understand what the data is actually telling us.

I don’t want my clients second guessing their plan every time the scale fluctuates. I want them to understand the why behind what we’re doing and trust the process we’ve built together.

That’s what individualized coaching looks like to me.

#NutritionCoach #FatLossCoach #IndividualizedCoaching #SustainableFatLoss #OnlineCoaching

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My son and I are at two very different stages of life.

At my age, I like to joke that I’m training because I’m running away from something...

The Grim Reaper.

My son is running toward something.

He’s starting the next chapter of his basketball career, chasing new opportunities, pushing himself, and finding out just how far he can take it.

Two completely different reasons to train.

His training doesn’t look like mine. His nutrition doesn’t look like mine. And his goals certainly don’t look like mine.

And they shouldn’t.

But some things don’t change with age.

Prioritize protein and build your meals around quality whole foods.

Strength train consistently and progressively.

Move every day, even when it isn’t a workout.

Train hard enough to improve, but recover well enough to do it again.

Build habits you can maintain when life gets busy.

At his age, those habits can help you chase everything that’s ahead of you.

At my age, the goal is to stay healthy, strong and capable enough to keep ahead of that dude with the scythe.

So, what are you training for?

Are you running away from something, or running toward something?

Either way, the direction may be different, but the commitment is the same.

Stay strong. Keep moving. 💪

#MacroNutritionCoaching #FitAtAnyAge #BeYourBestAtEveryStageOfLife #HealthyHabits

20

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Sometimes fat loss will require you to say no.

Sometimes it means choosing the meal that aligns better with your goals.

Sometimes it means getting the workout done when you’d rather stay home.

Sometimes, it means getting a little uncomfortable.

That’s part of pursuing something you care about.

But discipline isn’t about always saying NO. It can also mean saying YES.

✔️ Saying yes to dinner with your family without trying to “make up for it” the next day.
✔️Saying yes to the birthday cake because you actually want it, BUT saying no to something else that simply isn’t worth it to you.
✔️It’s taking a rest day without feeling like you need to earn it.
✔️It’s having a higher-calorie day and going right back to your normal plan instead of restricting to compensate.

❌Discipline does not necessarily mean rigidity.

One is making intentional choices based on what matters to you.

The other is feeling like you have no choice at all.

I want my clients to have goals. I want them to work for them. I want them to learn how to track, plan ahead and follow through.

But I also want them to learn when to say YES, when to say NO, and how to MOVE FORWARD after either choice.

Because the goal isn’t perfect adherence.

It’s learning how to consistently make choices that support the life and the results you want. 💫

#SustainableFatLoss #MacroTracking #NutritionCoach #FitnessMindset #ConsistencyOverPerfection

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