IMPORTANT: (subscribe to the blog for reminders and information)
Macro Coaching is limited due to the individuality of the program-- it fills up very quickly, so I recommend setting an alarm to remind you!
WHEN: THURSDAY FEBRUARY, 21 at 9:00 PM EST
(spots are limited-- Setting a reminder on your phone is recommended. Once spots are filled, it will indicate: SOLD OUT ) The past 5 rounds have all been full in under 40 minutes)
WHERE:
Shop Page of My Website- You'll need to refresh the page at 9 pm EST for active link.
Start Date: March 4th (Your check-in day will be assigned and may be later in the week)
End Date: April 22 (In time for MAY Tighter Together)
COST: $225 (does not include workouts, you can choose any workouts you choose and we can customize macros to activity levels and any dietary preferences)
Because the whole “counting macros” concept is new to so many people and expounds upon the typical approaches of “counting calories” and “eating clean,” I’m going give a little some very practical reasoning behind why it’s valuable to learn to track macros at least for a certain amount of time--
Many of the skills we learn in school during elementary grades are important to know (multiplication, cursive, how to use a dictionary), but if we are honest, we don’t implement them every single day. Macro counting is a similar skill because even if you weighing food, tracking your macros in an app or looking at nutrition labels for the rest of your life isn't sustainable, it can help you understand principles that will keep your physical goals SO much more maintainable.
In order to fully know why counting macros DOES work according to your individual needs and goals, let’s understand why other approaches often don’t.
And I'm going to recap Thanksgiving in pictures throughout this post because how can I not?!
Counting Calories
Counting calories is a starting point and at the end of the day, "calories in vs. calories out" is paramount to achieving weight loss, muscle gain, etc. However, a person can be SO much more precise and accelerate their goals if they are eating the proper ratio of carbs, fats, and proteins within those calories. Instead of guessing, you can fuel your body with foods that optimize success based on their goals, body type, activity levels, and all the other factors that I use to calculate for an individual.
For example, a person may be in a caloric deficit (eating fewer calories than they burn), yet they are eating far too many carbs and far too little protein which slows any progress as far as achieving lean muscle tone. Your body does have a specific need for each of the three nutrients, but in the right amount. Expecting your body to produce a desired result without the right combination is like expecting an cake to turn out well without eggs or flour. Your body will change when you are consistently consuming the right amounts of foods-- it's science!
Some people who have been “dieting” for an extended amount of time NEED to eat more calories in order to fix a damaged (downregulated) metabolism, but what does that mean? How many calories? Will I gain weight rapidly now that I am eating more? Understanding macros allows for consistent, slow addition of the right amount of carbs and fats to help your metabolism adapt and accelerate without reacting with unwanted weight gain (reverse diet).
Tracking macros is systematic approach to food that teaches you what foods (because you get to choose) and what amounts help you add up to your “macro goals” each day. That’s something you won’t forget! When you begin to track your macros and realize that you consistently go over your body’s need for fats, it will make you more aware down the road when tracking may not be part of your life that your tendency is to overeat on fats. It’s not that you will always have to weigh out your peanut butter, but you will have an over-arching knowledge of how to balance your foods and portions and come within a very close margin of hitting your macros. You may not weigh your avocado, but you will know this it is a food high in fats so if you have full eggs, avocado and toast with almond butter for breakfast, you are going to have to limit your fats for the remainder of the day.
Eating Clean
Eating clean, whole foods 100% of the time truly may work for some people, but for the majority of us.......I think it's a little unrealistic. Food of all kinds is around us everyday and to have groups that are off-limits or are not “approved” can become restricting. I will be the first to say that macros does not mean you can eat whatever you want in whatever amount you want. That is obvious to everyone, but what is so liberating about counting macros is realizing that YOU GET TO CHOOSE how to fill your macro goals. If your body needs 200 grams of carbs per day, those could be from whole sources like sweet potato and brown rice OR some days they could be from an Oreo and pretzels because that was available or sounded good. The Oreos don’t need to be feared or labeled a “fattening” food because if you log them, they fit into your daily allotment, you are going to be just FINE. And on the flip side, a person CAN actually eat healthy foods and be overweight because they are eating too much. It’s not the food in and of itself that will give you the results (whatever they may be) that you are looking for, but the amount.
PERSONAL EXAMPLE
To be perfectly honest, there was a time in college that my eating habits were “healthy” to many, but I now know the weren’t. It was a combination of horrible cafeteria food and misinformation, but I really only ate vegetables, protein and occasionally Yogurt Mountain frozen yogurt haha. I now realize that I was choosing healthy foods, but simply not eating enough for the level of exercise that I was doing. And it wasn’t that I was trying to lose weight or restrict my eating, I just didn’t know or have any basis for what I was doing except that I knew what foods were “healthy” and I wanted to choose those. Now I realize that I could easily have had the salad, the grilled chicken and a bowl of Mini-Wheats and been a lot closer to my macronutrient needs than I was.
Knowledge is power and I think that so many women become paralyzed by eating less and less and then when their will-power runs out, they give up and eat everything that they have banned and it is a cycle of frustration. Tracking macros for a time is an approach that allows room for treats and vegetables with no association to one being “good” and the other “bad” is valuable for a lifetime.
In 8-Weeks of working together through a nutritional guidance program, I will teach you to understand your personal nutritional needs so that in the future you can:
Evaluate Your Individual Goals
Choose between fat loss, maintenance, or reverse dieting
Calculate your macros
Track your daily intake
Interpret your biofeedback (weight, measurements, energy, muscle recovery)
Adjust macros as your progress to continue to push through plateaus
Create a balanced relationship with food for every phase of fitness and life
If this is something you want to learn for yourself, let’s do it. My goal is never to give you an arbitrary set of numbers to follow without teaching you everything you need to be successful after our 8 weeks are finished. I want self-sufficiency, confidence and resourcefulness to be yours and for you to feel like you don’t need me! During our time together, I will be available for any questions, all learning curves, and be your biggest encourager---but I don’t want you to think I have any knowledge that you can’t have. You truly can have 100% control over your nutrition and not have to guess whether your attempts will add up to results or not.
CLIENT SPOTLIGHT
"I'm pretty sure I'm in denial that this is all coming to and end and I'm going to send you weekly check ins for the rest of my life! Over the past week I went back and read through your email from last week and the macro guide and I am feeling confident and ready to continue on with macros! There were so many times throughout this process where I thought that I wouldn't want to continue macro counting at the end of this but honestly now I'm just doing it out of habit. It doesn't even feel like work anymore! You have made something that can be tedious and even potentially obsessive into something I truly ENJOY! I didn't even think that was possible so thank you for that.
I'm honestly in tears thinking about how our check ins are coming to an end but I will 100% take you up on your offer to stay in contact moving forward. I am super jealous of the girls starting this journey with you. They are in for such a treat and they don't even know it yet. Madeline - from the absolute bottom of my heart, thank you. You have changed my life. You have helped me change my life. If I could hop on a plane to South Carolina right now I would come and give you the biggest hug (PS if I am ever in South Carolina you can bet your bottom I am coming to find ya!!) You are a gem of a human being! I could keep going forever but I will keep it short because like I said I'm not even sure if I was supposed to do a macro check in today (has it really been 8 weeks?!?)."
"In the past I had tried multiple online macro calculators. None of which were giving me the results I wanted. I was getting some results physically but I still felt confused about the process of MACROS and if I was doing things the right way. There is just so much information online to sort through.
When I came across Madeline on Instagram I was instantly drawn to her circuit workouts! (If you haven't tried them you should!) I didn’t have a lot of weight I wanted to lose but I did want to tone up and gain lean muscle. I achieved both of these goals and then some.
It was the best decision for not only my body but my mind. The physical results are great but what I am most thankful for is the knowledge that she shared with me. I not only have a better understanding of food but now I have a better relationship with food. I know that it is possible to have that ice cream or cookie during the day and not feel guilty about it later. I can look at an apple and tell you it’s around 25 carbs, I can estimate what 3 ounces of chicken is, etc.
Each week when I look to fill my macro numbers I take on the challenge and I love it! I actually find it fun to see just how close I can get to my macro breakdowns. The perfectionist in me will adjust the amount of blueberries, almond butter, or chicken to the nearest gram to get those amazing results!
Initially, counting macros is overwhelming but it does get easier. If I can give any advice, it would be to simplify what you eat until you get the hang of things. I can honestly say that I feel self-efficient after working with Madeline these last few weeks!"
Hi Madeline! I would love to share my testimony with my experience with macro coaching.. hopefully it will be a blessing/inspiration for someone else!
8 months PP and I have never felt stronger or healthier. I have done almost all of the fad dieting out there on the market and have been so frustrating with yoyo dieting. Yes, I even did the whole 30/paleo diet too- that was the biggest learning lesson going from whole30 to Macros. I got wrapped up in the lie that "just because it's healthy you can eat as much as you want". WRONG. I was getting so discouraged at not seeing the weight come off. Then I came across seeing a friend post about your macro coaching and I did the research (read your blogs and followed along with you for awhile) before I jumped into another cycle. I'm not going to lie.. I thought it would be just another "diet" I was going to try and be disappointed at the end.. I was so wrong! For the first time in a LONG time I have learned what my body needs, and how to fuel it properly. I was a little hesitant at first because I didn't want to feel like I was counting calories- but counting macros is so different, and so liberating! NO MORE RESTRICITONS🏻. I quickly learned that I was way deficient on carbs and protein.. so learning what MY body needed is such a wonderful feeling.I will continue to count macros, and continue to learn more about adjusting my numbers as life goes on! It's such a fun experience for me, and a big learning curve.. I love figuring out what works for me and my unique body- and fueling it properly. So Madeline, THANK YOU! I have learned so much the past 8 weeks.. I will be sharing about my experience with macro coaching and health journey forever.
Over these last 8 weeks I’ve learned so much about nutrition, fitness and myself. Seeing the numbers and trying to hit those numbers everyday is eye opening. I was under eating by a lot, especially protein, so it was an adjustment for me to eat more and to eat better. I’ve been in the gym more consistently in the last 8 weeks than I have in years. I’m faster and stronger than before and I’m getting better everyday. Madeline is an amazing coach but more than that she is an amazing person. She is encouraging and supportive even when you are having a rough week or think you will never see the scale move. Trust the process, trust Madeline, and most of all believe in and trust yourself! You can do it!!
It’s SO fun to receive DM's and e-mails from clients and previous clients excited about their progress!
This Client Participated In the Tighter Together 4 Week Challenge!
CLIENT TESTIMONIALS
"When I weighed in this morning I was down another pound! I'm so excited to move forward with the knowledge I've gained throughout this process. My energy levels are still up, and I'm still feeling great/enjoying my workouts. Thank you so much for being an amazing coach and actually educating clients as to why you are changing our macros in a given way. My overall opinion of myself has improved greatly because I've learned to not let the number on the scale define me or dictate my mood for the day. There are so many more ways to measure progress than just a number, and finally realizing that has been completely liberating. I'll be forever greatful for this opportunity."
"8 weeks has flown by and I have learned SO MUCH! I have always been active and ate healthy with things in moderation, but counting macros has been the difference! I learned how to fuel my body for my workouts, which has been huge for me. Being 6'1'', I obviously have different macro needs than other women, and macro counting has made so much sense to me. I can't believe I am down 15 pounds from the beginning, and how great I feel! I appreciate you taking the time to work with me and help me through the process :) I am going to look back at your macro guide, and take your recommendations from your last email to continue on! I will be traveling a little during your next macro coaching session, but I am definitely thinking about doing another round of macro coaching with you! Thanks"
" I took my measurements and photos which I will send you in another email! Measurements decreased about an inch or .5 inch here and there. I also see more definition and less bloat in my after photos! I am the strongest I have felt in my life and I also feel like physically with my exercise I am pushing myself every day and able to run farther or faster then I could previously along with life heavier weights!
I lost about 6 pounds over the last 8 weeks with you, even with a few days of vacation and a few anniversaries and picnics ! My Total Body fat % is currently 18% which is also down about 1.5% over the 8 weeks!
I am going to sign up for another 8 weeks with you and I really look forward to continuing to work with you to help lose these last 5 pounds and 2-3% body fat!
I will say that I have learned so much about myself and my food intake. I know what I need and when I need it to feel satisfied throughout my day and feel GOOD without having my food make me feel sluggish or bloated. II have deff learned that I dont need that much Fat but I love Carbs! I am able to meet my protein goal (sometimes over) which is awesome! I am starting to see ABS and my obliques are making an appearance. I am seeing more tone in my lower body which is always very slow to change for me. Using your Macro Tracking along with the MSS Guide I believe has truly put me at a really great place with my body and my fitness and honestly the fittest I have been my whole life.