Posts

How The Heck Do I Hit My Macros?!

Below, are a few sample days with different macro ranges. Please note, we are not registered dieticians or doctors, so please consult with them if you have any health issues or concerns! These are just some general outlines of ways to fill macro targets with whole, nutritious foods. If your targets are a little over or under these examples, you can refer to our blog, Over or Under? How to Adjust Your Food to Hit Your Macro Goalsto make adjustments and nail them on the head! All we did for each day is take the same menu and slightly adjust it to fit the new given macros, simple as that!

Example Day #1: 

Macros: 125P 215C 60F

Breakfast:

  • 1 Cup Oats
  • .25oz Crushed Cashews
  • 50g Blueberries
  • 1 Chicken Sausage 
  • 9T Egg Whites
  • Handful Kale or Spinach

Lunch:

  • 4oz  93/7 Ground Beef
  • 1 Cup Brown Rice
  • 3oz Broccoli
  • 2oz Carrots
  • 1T Coconut Aminos

Dinner:

  • 5oz Salmon
  • 100g Asparagus
  • 4oz Zuchinni
  • 1/2T Coconut Oil
  • 250g Sweet Potato

Snacks:

  • 125g Banana
  • 1oz Raw Almonds

 

EXAMPLE DAY #2:

Macros: 155P 165C 45F

Breakfast:

  • 1 Cup Oats
  • 1/4oz Cashews
  • 50g Blueberries
  • 1 Chicken Sausage
  • 9T Egg Whites
  • Handful Kale or Spinach

Lunch:

  • 5oz 93/7 Ground Beef
  • 1/2 Cup Brown Rice
  • 3oz Broccoli
  • 2oz Carrots
  • 1T Coconut Aminos

Dinner:

  • 5oz 93/7 Ground Turkey
  • 100g Asparagus
  • 4oz Red Skin Potatoes

Snacks:

  • 1 Container Siggi’s 4% Yogurt
  • 1/2 Serving Granola (we love Purely Elizabeth!)
  • 4oz Roasted Turkey Breast
  • 100g Red Peppers

Example Day #3

Macros: 185P 300C 85F

Breakfast:

  • 1 Cup Oats
  • 50g Blueberries
  • 10g Raw Honey
  • 1T Nut Butter
  • 1 Chicken Sausage
  • 2 Whole Eggs
  • Handful Kale or Spinach

Lunch:

  • 6oz 93/7 Ground Beef
  • 1.5 Cup Brown Rice
  • 3oz Broccoli
  • 2oz Carrots
  • 1T Coconut Aminos

Dinner:

  • 6oz Flank Steak
  • 125g Asparagus
  • 250g Sweet Potato
  • 1/2T Grassfed Butter

Snacks:

  • 1 Scoop Protein Powder (preferably post workout)
  • 1 Perfect Bar
  • 125g Banana
  • 2 Organic rice cakes

Example Day #4

Macros: 135P 125C 40F

Breakfast:

  • 1/2 Cup Oats
  • 25g Blueberries
  • 1/4 oz Cashews
  • 1 Chicken Sausage
  • 6T Egg Whites
  • Handful Kale or Spinach

Lunch:

  • 4oz 93/7 Ground Beef
  • 1/4 Cup Brown Rice
  • 4oz Broccoli
  • 4oz Carrots
  • 1T Coconut Aminos

Dinner:

  • 5oz 93/7 Ground Turkey
  • 125g Asparagus
  • 4oz Zuchinni
  • 100g Sweet Potato
  • 1/4T Grassfed Butter

Snacks:

  • Siggi’s 4% Yogurt
  • 50g Raspberries
  • 4oz Roasted Turkey Breast
  • 100g Peppers

 

Hopefully this helps paint a better picture of how you can fit foods into your day to make it all balance out! 

 

 

How to track your favorite summer beverage

HOW TO TRACK YOUR ALCOHOL.png

Its really that simple! You can create a listing in my fitness pal for your favorite drinks so you have it handy anytime you want to log. Below, we created some cheat sheets for you with some of the most common drinks. Feel free to book mark this page or save these charts in your pictures for easy access later! Of course, keeping alcohol out of our diet is the best way to support health but life is about finding the balance that works for you. We hope you find these helpful!

Wine-2.png

beer.png

liquor.png

 

Eat to LIVE!

Eat to Live.jpg

Establish That Your Nutrition is a Priority

If we want to live our lives to it’s fullest potential, our health directly affects this. It is easy to say we don”t have time to prioritize our nutrition but I see two main problems with this:

1. If we don’t prioritize our health now, it will take away from our overall longevity and quality of life at SOME point. Don’t put off doing what you can NOW to live a long, healthy life!

2. If we don’t prioritize our health now, it directly affects how we feel about ourselves, inside and out. If we feel our best, that translates over into other aspects of life like our mood and how we treat others, our energy in our days, staying present and alert in our jobs and relationships and being able to be active and physically do what we want our bodies to achieve. 

It is easy to think setting aside time in your day to plan and prep your food is selfish or other things are more important. However, knowing this small step will have a direct affect on the big picture, , it is necessary! In the long run it will be less stressful if you take this time to set yourself up for success!

Establish Your Non-Negotiables

Aside from nutrition, what are the non negotiables in your life? Family? Work? Date night? What do you want to be your main focus, the things you put all your energy into? What do you want to look back on and know you were fully present for? 

Got them?

Good, now anything that is NOT in your top 3, eliminate. 

There is only so much time in a day and there is only so much energy we can give. Make the energy you do put out, quality and towards something you really, truly want to invest in. 

Can we give some energy, at some point to those other things lower on the list? Sure, life changes and priorities can change, but always be real with yourself. Ask yourself what is going to give you your BEST life and what you can live without. 

Establish What Nutrition Plan Fits Your Life

Everyone expends energy differently in their day. This is why it is SO crucial to focus on you, your life and what YOU want and need. No one else. Focusing on what others around you are doing and achieving is a waste of time! No two people are the same in the amount of sleep, food, recovery and activity they need. 

There is not only one nutrition protocol! At Flex Fuel we are constantly learning, growing and striving to find what works best for you as an INDIVIDUAL. If you are doing the exact same diet or macro intake as your best friend, it is most likely not what is appropriate for you! 

If you are struggling to make your nutrition plan fit into your lifestyle, it is time to take a look at why it’s not working and what the steps are to making it work! Your nutrition plan should give you the freedom to LIVE! 

Need more guidance? Shoot us an email, comment below or just dive in and sign up, the time is now!

Live it up today!

Love,

Katy

 

7 Quick and Effective Travel Workouts!

IMG_5049.JPG

1.

For Time: 

100 Burpees

200 Situps

300 Air Squats

 

2.

10 Rounds:

10 Burpees

10 Jumping Jacks

10 Mountain climbers

10 Lunges

 

3.

On the Minute for 16 Minutes:

Sprint 100m

5 Pushups

 

4.

Tabata each movement (8 Rounds 20 sec on, 10 sec rest)

Static Plank with Shoulder taps

Jump squats

Hollow Rocks

Double Unders (or single jumps!)

 

5.

For Time:

200 Burpees ( yes, I did this!)

 

6.

3-5 Mile walk or run, at each mile do 50 air squats

 

7.

10 Min Amrap:

5 dips (off of a chair or table)

10 Leg raises

15 tuck jumps

 

 

 

5 Hacks to Stay Satisfied During a Calorie Deficit

5 Hacks to stay satisfied in a Calorie deficit

We won’t lie, eating at a caloric deficit is not sexy or fun but if your goal is to lose weight or lean down, spending a period of time taking in less calories than you are expending is a must. It will never be as pleasant as getting to eat whatever  you want, but if done correctly, it will yeild results that will last forever 

The feeling of loving yourself in your own skin and knowing you worked your a** off to reach your goal tastes far better than any food that gives temporary satisfaction.

Your diet should not leave a bad taste in your mouth. Sure, there will be challenging times where self control will be tested but it shouldn’t be torture or something you feel you could never do again.

We believe that if you go about losing weight the right way, you will no longer look at the process as impossible.

Clients come to us for many reasons but the most common is to lean down and lose weight. So how do you reach your goals without going mad and raiding the pantry?! We have a few tips that will think change the game, the smallest changes in your diet and lifestyle can put that hungry monster to bed. 

Micronutrients

Micronutrients are the easiest way to get more volume of food for your macros. If you are filling you calories with foods that are rich in micros then you are naturally eating a lot of fruits and vegetables. Veggies will allow you to eat more food per gram than any other food type. If you are eating things like donuts, bread, protein bars, high fat dairy, sweet treats, etc., you will get very little volume of food. Packing in clean, whole foods will not only get you all the vitamins and minerals you need but your body will burn more calories digesting them! Refer to our previous blog post for some comparison examples, https://flexfuellife.com/blog/eat-or-part-2-nutrition-labels-and-serving-sizes . If you implement this first tip, you will immediately feel more satisfied!

H2O

So simple, yet so effective and often overlooked. You have probably heard at some point that dehydration can be mistaken for hunger and it’s true! We give all of our clients a water intake goal and many are shocked at how much they should be drinking. Our bodies need water to hydrate, regulate body temperature, remove toxins and help to metabolize our food, so without water our bodies cannot function at their full potential! When hunger strikes, try drinking a tall glass of water before running to the fridge! Make sure you are spacing your water intake throughout the day, this will keep you more satisfied and make it easier to hit your water goal! 

Variety

Keeping variety in your food choices can be the ticket to staying satisfied and motivated while on a cut. Our bodies need a wide range of nutrients and by interchanging the types of foods we eat, we can be sure to get what our bodies need. It is easy to get in a rut of the same ‘ol foods that we know work and it can lead us down the path of boredom. Start by choosing a protein, carb or fat at each meal to switch up each day and it will be easy to incorporate new foods. Plan one new recipe a week or even hook up with a friend to make macro-friendly dishes you can swap! Macro-free seasongs are also a great way to put a spin on those foods you might be getting tired of! Keep it fresh and new and it’s garunteed to help!

Meal Timing

Making sure your meals are spaced throughout the day and balanced properly are important to keep you satisfied, recover well, keep energy levels up and make sure you are fueled for whatever the day brings. Pre-planning and food prepping for the week can help ensure that you have food through the day, keep meals balanced, aren’t forced to go too long without food or opt for less than ideal options. Talk to your coach about the best way to space your meals and what types of foods to eat to best fit your schedule and lifestyle! 

Volume of Training

This can be a tough one for all you workout junkies. It’s easy to think that more is better when it comes to hitting the gym, but this could actually be holding you back. If you are in a caloric deficit and are training just as hard as you were when you were at maintanence or even a surplus, chances are you are feeling tired, fatigued and/or recovering slower. Be aware of how you are feeling before, during and after workouts and if it is negative, think about pulling back a little bit on training. This does not mean that you have to do anything drastic! Start by lowering weights a little or if you are doing extra work on top of a normal class session, pull back on that. Listen to your body, play around with training volume and see if you notice improvements in mood, energy, performance and/or hunger. If you have a good response, take note of this! Cutting back on training can actually result in positive body comp changes!

If you are on a cut and struggling, go through this list and see if you are hitting all of the points. They may seem simple but they are often the things we so easily overlook and can make life easier if implemented! If you feel you  do all of the above and are continuing to feel negative affects from your diet, talk to your coach! Your diet shouldn’t be torture and if you feel you are going to be unsuccessful, there are always steps you can take to keep positive and find a route that works best for you. 

Remember dieting is not forever! It is a challenge and there will be moments that test you and how bad you want it, but know it’s temporary! Keep a positive mindset and a healthy balance. 

Love,

Katy

 

 

To Drink or Not to Drink?? That is the Question!

www.narconon.org_drug-rehabilitation_alcohol.jpg

I think the real reason for this is I drink much less frequently than I did in my early to mid twenties and I eat much cleaner and balanced now as well. Now when I drink alcohol, my body is much more sensitive to it and being used to clean, whole foods filling my 1800-2000 calories a day, it goes on strike wihen I try to replace those calories with not-so-nutritious alcohol. 

Don’t worry, this post is not going to shame you for drinking, I love a good drink just as much as the next person! I just want to address the subject and some common questions we get. Hopefully I can bring a little more clarity to the subject and help you make a more educated decision next time you do….. or don’t, tip one back! 

We love macro counting because you can fit the foods and drinks you love into your daily macronutrient intake. However, does that always mean that just because you can fit chocolate cake or a piece of pizza into your macros it’s the best decision for your health? Is that big margarita going to make you feel like a million bucks the next day? Not always, but it also doesn’t mean you can’t enjoy those things.

Our bodies require protein, carbohydrates and fats to function. There are 4 calories to 1 gram of carbs and 1 gram of protein, 9 calories to 1 gram of fat and 7 calories to a gram of alcohol. When we consume protein, carbs and fats our bodies immediately get to work to metabolize our food. When we drink, our body doesn’t recognize it as one of those three necessary macros and wants to rid of it as quickly as possible so instead of metabolizing our food, it works on the alcohol instead. This can result in our body holding off on metabolizing our food and runs the risk of storing it as body fat instead of using it as fuel! 

So when should you just say no to that drink and when is it okay to indulge? I say tell me your goals and that will give us your answer! 

Is significant weight loss and body composition change your current goal? If the answer is yes and you really want to do everything in your power to get there, I think it is best to skip the drink. 

“But Katy, one glass of red wine a day is good for your heart health!”

Sorry Charlie, but NOT drinking wine every day is better for your heart and your waist line! I hear all the excuses in the book, but at the end of the day your body is going to respond to clean, whole foods much better than it is to alcohol. 

Is your goal to get shredded and see a 12 pack? Again, I would definately keep the liquor limited. Yes, there are plenty of super lean individuals out there that drink but it is going to be easier and you are going to feel a lot better if you pass up the drinks. If you are in a caloric deficit, your calories are already super limited so to fit alcohol into your macros is probably going to mean that your food intake is going to be super limited. Splitting up an already low caloric intake between alcohol and food is tough to do and can often result in an unwanted binge. It can already be a challenge mentally to adhere deficit macros, let alone when you are drinking part of those calories. 

Is your goal to find the balance of healthy eating, yet enjoy your social life? If you fall in this category of coarse you can have a lean body and look amazing! You may just have to be okay with a little slower progress or not walking around with 6 pack abs 24/7. This also doesn’t mean if you are in the above two categories you can’t have a social life, obviously! This group just may be a little more lax than the others. If you love those Friday or Saturday nights out with your friends or significant other and you don’t want to track during those times or you want an extra drink or 3, then that is okay! You just have to know where you stand with your goals and that things may not move as fast if you are doing this. 

At the end of the day, you know your goals and you know how alcohol affects your body. I encourage you to be honest with yourself and what your goals are. Before you tip one back, ask yourself if that drink is in alignment with your goals. At Flex Fuel we strive to help you create a plan that works for your life, while simultaneously helping you reach your goals. This looks different for each person and if you need help figuring out which path is best for you, we are happy to help you figure that out! Life is not black and white and neither is your nutrition journey! 

Cheers,

Katy

 

 

Taco Tuesday (or any day!) Macro Style!

 tacos.jpg

Actually everyday I pretty much think about tacos or any type of Mexican food. On our recent trip to Arizona, we found delicious Mexican food everywhere we turned and im pretty sure I could have eaten it for every meal! Okay, maybe except breakfast. It seems like tacos are all the rave these days and the great thing about them is they are filling and can be made in a way that is healthy and not jam-packed with calories! I thought I would give a few different alternative ideas that you can use next time you get invited to taco Tuesday with your friends or want to make some yourself but don’t want to blow your macros. Feel free to comment below with way you love to fit your tacos into your day! 

 

1. Go for the corn tortillas!

If you want your taco in a tortilla, corn is the way to go if you are trying to keep calories low. Your average corn tortilla is smaller and therefore the macros are lower.

Macros for 1 tortilla: 1F-13C-2P

corn_tortillas_sombrero.jpg

 

2. Pick Lean Meat

Filling your tacos with meats like chicken or fish will keep calories down. Steak and pork are much higher in fat and will sky rocket calories fast! If you are cooking at home, using those higher fat meats are much easier to measure out, but in a restaurant they will be much harder to guesstimate. When you guess on lean meats, there is much less room for error. If you are cooking at home, you could do half and half to get a mix and still keep calories down! Sub out ground beef for a leaner version or ground turkey or chicken!

Crock-Pot-Chicken-Tacos-033.jpg

Macros: 

4 oz chicken: 4F 0C 35P

4 oz Tilapia: 3F 0C 30P

4 oz Sirlion Steak: 16F 0C 31P

4 oz Pork: 16F 0C 31P

4 oz Ground Beef (85/15): 17F 0C 21P

**all of these are general macros, make sure to weigh and measure the specific meat you are using!

 

3. Watch where your flavor comes from!!

How you season and cook your tacos can make or break your caloric intake. It is easy to double your calories just by how you cook and season them! Tacos can still be just as delicious while choosing low macro options for flavor!

*Cook with minimal to no oils. Measure out your oil you want to cook in, if you need any at all! You can also choose to sautee’ your meat in salsa and that will give you huge flavor without the calories! If you are at a restaurant, request they cook it in no oil, or even in lime juice!

Macros: 

1T Olive Oil: 14F

1T Butter: 12F

1T Coconut Oil: 14F

 

*Low calorie sauce alternatives. All the delicious sauces can add up quick. Here are a few options that will keep your macros happy!

salsa.jpg

Fresh Salsa 2T : 0F 4C 1P

Light Sour Cream 2T: 2F 3C 2P

Reduced Fat Cheese 28g : 6F 1C 1P

Franks Red Hot Sauce: Macro Free!

Mrs. Dash Fiesta Lime Seasoning: Macro Free!

 

4. Skip the Tortilla! 

peppers.jpg

*Sautee’ all your taco toppings and pour over a bed of lettuce!

*Roast a bell pepper and fill it up!!

*Wrap up your toppings in a leaf of romaine lettuce! 

*Sub out tortilla for Non-fat refried beans or black beans for more protein and more nutrients! 

 

Hopefully this gives you some more ideas on how to enjoy the simplicity and deliciousness of Taco Tuesdays! Post your pictures and recipes and let us know how you enjoy!

 

 

 

Eat This or That Part 1: Eating for Volume

When you’re in the process of cutting, some nights you’ll eat dinner and feel completely happy and go to bed. Other nights you may feel like a bottomless pit and consider eating the entire bag of candy corn. It calls my name from the kitchen drawer and its a problem. There are so many memes out there that joke about how awful candy corn is and it usually involves throwing it in the trash. I don’t understand this because it is literally the candy equivalent of crack for me. I can fit them into my daily macros but I don’t do it very often because one serving of candy corn is gone really quick. Its almost like I black out when eating them and wake up with 1 piece left. Can you tell I have a sweet tooth? When I’m cutting I try and keep things like candy corn out of my diet and try to fill my meals with more volume.

When you’re on a cut, I’m sure you’ve heard myself or Katy talk about eating for volume. Looking over your food log I bet you can find one or two items that are pretty calorie dense. Sure, eating that piece of toast at breakfast or snacking on that handful of m&m’s after lunch may not seem like a lot, but when you’re cutting, swapping out those items for foods that are higher in volume for the same amount of macros is probably the smarter choice.

 A lot of attention has been focused on flexible eating and “IIFYM” because it allows you to indulge and have those treats that you swore off for so long. Yes, flexible eating allows for treats but if we fill our daily diet with calorie dense foods, you’re going to be left hungry and wanting more. Since Halloween is a week away, I figured I would show you some examples of a couple halloween treats that you can fit within your daily macros, but if you’re really feeling hungry, try swapping them out for these higher volume options instead! 

Eat this or that:

 

    • 1 serving size of candy corn

 

0 fat/0 protein/35 carbs

or

 

    •  5 oz of strawberries

 

    •  1 graham cracker

 

    •  8 tablespoons of non fat whip cream

 

1.5 fat/1 protein/32.1 carbs

strawberries.jpg

 

    • 1 snack size pumpkin snickers

 

 9 fat/ 2 protein/ 18 carbs  

or

 

    • 99 grams of honey crisp apple

 

    • 1 TBL of peanut butter                                                                                                                                                 

 

8.5 fat/ 3.5 protein/ 18 carbs

pba.jpeg

If you’re someone who tends to go for salty snacks like chips, here’s another example of what you could grab instead that is higher volume yet still satisfies that salty crunch! 

 

    • Lunch size snack bag of nacho doritos  

 

8 fat/ 2 protein/ 16 carbs

or

 

    • 2.5 oz non fat greek yogurt

 

    • 1 serving of ranch dip mix

 

    • 3 oz peppers

 

    • 215 grams of cucumber

 

.5 fat/ 9.5 protein/ 13 carbs

yogurt.jpeg

I hope that you can find this post useful and these examples show you a clear example of what we mean when we say eat for volume. If you have a candy corn addiction like myself, we only have one more week of torture my friends, we can get through it :) 

With love,

Mallory