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Proteins, carbohydrates, and fats make up your diet’s ‘macronutrients’. While ‘calorie balance’ accounts for 50% of a diet’s success, getting the right amounts of macronutrients account for another 30%. Get your calorie balance and macronutrients in check, and you’re already 80% of the way to creating a sustainable and successful diet! You CAN get very detailed with your macronutrient breakdown and focus on ratios, weights, etc., but if you’re new to healthy eating, its easier just to follow a few main points:
1. Get enough protein: around 1 gram of protein per pound of body weight. If you weigh 200lbs., try to get 200 grams of protein in per day and spread it throughout the day as much as possible.
2. If it IS a very active day, or you DO have an intense workout: have more carbohydrates than healthy fats.
3. If it ISN’T a very active day, or you DON’T have an intense workout: have less carbohydrates and more healthy fats.
Keep in mind, you still have to adhere to the ‘calorie balance’ principle: if you want to lose weight, eat less calories than you’re burning; if you want maintain weight, eat the same amount of calories you’re burning; and if you want to gain weight, eat more calories than you’re burning. But, if you do, you’ll have more energy, feel better, and see results sooner, if you can CONSISTENTLY bring in the right amount of calories from the right places.

Multi-tasking has become the norm in today’s world. With endless amounts of information, social media platforms to keep up with, work to do, and family to keep up with, it’s shocking we’re ever able to accomplish anything. Due to our multi-tasking though, no one thing ever gets done to satisfaction, and at the end of the day we’ve only ever done a marginal job of everything. Forbes looked into the statistics of multi-tasking and found that a whopping 98% of the population fails to multi-task efficiently. The two biggest concerns are the errors that can be committed, and the time it takes to complete said tasks when you continue to shift from one task to another. Ultimately, multi-tasking can reduce your productivity by as much as 40%. Conversely, if you were to remain focused on a single task at a time until it has been completed, you’d do a far more exceptional job. Not only that, but you would give yourself the opportunity to find enjoyment in the smaller details of life. So the next time you’re trying to trying to finish that e-mail, turn everything else off until you have completed the task and so how much faster it gets accomplished and how few mistakes you make doing it.

Not all food was created equal. Proteins, carbohydrates, and fats have calories, but some are more calorically dense than others. Proteins and carbohydrates each have 4 calories per gram, but fats have 9 calories per gram. This is why food items that are higher in fat, have a higher caloric content. Cheeses, nuts, butters, oils, etc. can really crank up the caloric cost of your food if you aren’t careful so, when you go to meal plan, make sure you try and weigh your options out so you can stay on track.

Exercise, in any form, helps you feel better, look better, and live a generally healthier life. Cardio is great for your heart, cholesterol, and blood pressure, not to mention helping you burn extra calories because of your increased heart rate. That’s half of the equation though. Recent studies have shown that strength training is essential to help build and maintain muscle, increase bone density, ease arthritis pain, and improve sleep and mental health. Don’t forget, building/maintaining muscle while trimming up also helps you look leaner and burn more calories (even after your workout is done). So what are the biggest takeaways to help build muscle?
1. Weight: Relatively moderate weight (adjust accordingly)
2. Sets: 3-5 Sets per exercise (ease into it)
3. Reps: 8-12 Reps per set
4. Technique: Full range of motion for every exercise to increase regional muscle activation, joint preservation (due to lighter weight with full range of motion), and standardized technique (to track progress over time)
Just like everything else under the health and fitness umbrella, make sure that you are consistent and patient with your progress and results. Focus on one day at a time and know that tomorrow will be better because of the work you put in today!

Getting rid of that unwanted extra fat is one of the biggest reasons people start working out. Working out will help, but only if you’re consistent with diet habits that support fat loss. Diet habits shouldn’t make you miserable or include ‘special’ supplements but should focus instead on creating a lifestyle change to put you in position for long-term success.

1. Consistency- Base your diet off of YOUR strengths, weaknesses, and habits to make a permanent change.
2. Calorie Balance- Create a sustainable calorie deficit (around 500 calories less than you burn in a day).
3. Eat Enough Protein- Spread your protein intake across your meals equally.

There are no quick fixes or cheats to get you there faster, just patience, consistency and discipline. You hold the key to your own success, just make sure you map out your plan so you can hold yourself accountable along the way.