Jen Rulon

Last week we had a chat about the importance of Macro Counting. This week, my coach Mykala Smith is giving us the low down on how to keep it simple and stay on track. Every coach needs a coach. #amiright

1. Budget calories like a paycheck

Tracking macros is exactly like budgeting a paycheck. Each month you designate so much money toward bills, groceries, gas, etc. You can think of your calories as your paycheck and the macros as the bills, groceries, and gas. Each day you will eat a specific amount of macronutrients, specifically: protein, carbs, and fat, and the goal of this “budget” is to break even. You don’t want to overeat and go over your daily budget, and you also shouldn’t under eat because those calories don’t roll over (they start fresh every day). This is where we get the term “hit your macros.”

2. Input your meals in advance

Instead of tracking meals as you go, take a few minutes before bed each night to sit down and plan out the next day (or even better, plan out an entire week of meals). You will be much more likely to stay on track and hit your macro goals if you plan them out ahead of time. This also helps create a shopping list and allows you to do some food prep ahead of time.

3. MORE meals, LESS snacks

Most of us typically eat three meals per day (hopefully 😉) and some snacks in between. But I’ve noticed people who eat 4-5 meals per day and maybe one snack seem to be more successful at hitting their macros and not feeling overwhelmingly stuffed like after Thanksgiving dinner.

4. Get accurate

Your eyes are always bigger than your stomach. You cannot accurately “eyeball” the weight of your food (you ain’t Superman!). Weigh and measure your food. I know it’s time-consuming, but once you get the hang of it, it’s not that bad and becomes very easy. You probably weigh and measure your workouts, your body weight, body fat, and your progress in the gym, so treat your food the same if you want any results.

5. Keep it simple

Don’t try to get all fancy and start making intricate meals with 4-page recipes. Overthinking makes things complicated, and you don’t have time for complicated. Sometimes less is more. Who says a meal can’t be ½ a pickle, two fried eggs, and a piece of toast? If that’s all you have on hand and it “hit the macros,” then it’s a meal!

Thanks Coach Mykala! If you are interested in learning more about Coach Mykala, click HERE for the deets. If you are interested in getting clear about what you need moving forward with your change to become a better person through fitness, nutrition, meditation, and journaling, sign up for a consultation with me, “Monarch Mindful Eating & Coaching.”

AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

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