If you’re looking for a new protein to add to your arsenal, these low-carb scotch eggs are sure to spice it up! They’re quick and simple to make and will help break up the monotony of chicken breast and ground turkey in your weekly menu. They can be served for breakfast, lunch or dinner and pair well with just about anything!

We’ve talked about the importance of nutrition in regard to specific fat loss, health, and athletic performance goals before.

Today we’re going to dig a little deeper and take a closer look at what it really means to eat for performance.  Whether you’re a weightlifter who competes regularly, looking to improve on last year’s CrossFit Open performance, or just someone who wants to run farther or lift heavier, you can probably benefit from focusing on tailoring your nutrition to your performance goals.

I’m a “kind of” intermittent faster. What does that mean? It means that I kind of stick to a time restricted eating window but don’t stress too much about it. I find that, personally, intermittent fasting helps me control hunger throughout the day and prioritize my hydration - something I’m terrible at - and helps keep me in a good eating routine whether I’m tracking my macros or not.

Curious about what intermittent fasting even is and if it may be a helpful strategy for you? Read on!

Any holiday is a good excuse for us to loosen up on tracking and say I’ll get back to it tomorrow. BUT, with a little bit of planning and pre-tracking, you can have a full day of eating AND a yummy home-cooked meal with your Valentine without compromising your nutrition goals.

If you’re staying in this Valentine’s and cooking for you and your honey, try this easy, 3-course macro-friendly meal for two!

We know it’s not feasible for everyone to have a nutrition coach, so we created the DIY Macro Challenge to give you all the tools you need to take control of your nutrition on your own terms. The goal was not to create a quick weight loss challenge, but to provide an opportunity to challenge yourself to build the habits necessary to create long term, sustainable change and give you the tools to make those changes happen. As coaches, we found it important to follow along with the challenge and this week’s post is about sharing our experiences with you.

As coaches, we care about goals. Like A LOT. We can’t create a nutrition game plan for you without a clear idea of what your goals are. More importantly, you won’t meet or even surpass your goals without a clear idea of what you’re working towards either.

Whether you already made a plan for the New Year or are still feeling a little lost, it’s never a bad time to take a step back and reevaluate your goals If you’re unsure of where to even begin, today’s post will help you create a clear and specific goal so you can have clear action plan to make them happen.

Whether you’re new to tracking your macros or have been doing it for a while, some weeks can be tough and frustrating. You may feel like you’re constantly playing macro tetris and can’t figure out how to hit your numbers without pounding protein shakes or having every single meal and snack portioned out in a tupperware. Maybe you’re just feeling bored with the process and becoming a little lax with your tracking. If you’re having an off week or feeling overwhelmed as you get the hang of tracking, taking a little extra time to set yourself up for a good week can make all the difference.

This shredded chicken is one of my go-to batch prep recipes because it is so quick and easy to make and can be prepared on Sunday to last you a whole week of meals. You can use it in salads or wraps for lunches or add it to any dinner recipe that calls for chicken.

You can find this recipe, along with 6 different dinners and lunches that use this shredded chicken as the main ingredient, in the Everyday Macros Cookbook located inside The Good Stuff.

Most of us have lived for years believing that the key to successful fat loss is willpower.

If we just resist our cravings and suppress our hunger, we will be successful dieters. If we just stick to our plan, eat the same food every day, and say no to every treat and drink offered, we will finally lose that weight.

That’s not the case.

Macro-tracking success: hear from a client who has made incredible changes in both her body composition and her relationship with food.

The fitness industry thrives on quick fixes. From challenges promising you’ll “lose ten pounds in a week” and “melt fat in 21 days” to fitness products guaranteeing a six-pack overnight. But here’s the problem: quick fixes turn us into quitters. We don’t need short timelines and restrictive rules; creating lasting change requires knowledge and skills that allow you to make small changes, consistently, over time.

Last month we shared some macro-friendly dishes to add to your Thanksgiving meal, so this month we’re sharing a few easy ideas that you can bring along to a holiday party or family dinner!

Believe it or not, alcohol is actually a macronutrient! But unlike the other macros, alcohol can be a bit tricky to track. Learn how to accurately track alcohol so that your drinks aren’t compromising your goals.

As much as I love a traditional family recipe, when you’re tracking your macros or simply trying to be conscious of your nutrition choices, traditional recipes may not exactly “fit your macros.” Today’s post is here as a quick guide of ways to make healthier, more macro-friendly versions of your favorite recipes using simple ingredient substitutions.

If you find yourself cutting your gym time short or having to take some extra days off this holiday season, remember that just moving your body more can increase your NEAT (aka, the amount of calories you burn). Here are a few simple ways to keep your NEAT up when you’re short on time!

When you’re tracking your macros and you have goals that you’re chasing down, eating in social settings inevitably brings about a bit of anxiety. Now, let’s talk about a family dinner, specifically a holiday family dinner, that’s centered around eating. How do you approach this kind of meal with some semblance of balance and mindfulness?

The holidays bring about lots of time with friends and family and with that usually comes lots of food. Don’t let anxiety about your food at to your holiday stress this season. We’ve got you covered with these healthier macro-friendly versions of all your favorite Thanksgiving side dishes. Your family won’t even know the difference and you can enjoy your meal, guilt-free.

If you have serious fat loss goals, a maintenance period is a necessary part of your fat loss journey. If you have spent considerable amount of time in a calorie deficit, you should plan on taking periodic maintenance phases to add in more calories and give your body (and brain) a little break.