Category: Blog

2019 Top 9 Posts

2019 was incredible year for me and the Sweat, Love, and Macros brand! I had been juggling working as an Office Administrator for a Solar Development Company while also doing Online Personal Training and Nutrition Coaching and in February 2019 I was laid off from my office job. I’ll never forget how much I cried that day because I was losing a solid stream of income but at the same time, I was getting SO busy with Online Coaching that I realized that this was the push I needed to take my company to the next level and focus on helping as many women as possible!

So equally terrified and excited with my family, friends, and God in my corner, I poured my soul into Sweat, Love, and Macros and never looked for a “safe” office job again. With focus and passion, I was able to up my quality of my content and coaching and I know my clients and followers have benefited from it!

My passion and life goal is for really ANYONE and EVERYONE to realize that they don’t have to be extreme to be fit and healthy, and that women can be Strong and Lean without depriving themselves or beating themselves down in the gym.

I am thrilled to go into 2020, with continuing to share my passion and help women become their most fit and healthy selves without giving up their lives! And I love reflecting on these 2019 Top 9 posts because I think they have been incredibly helpful while even some being controversial and had the biggest impact! I’m glad to have them here to look back on!

#1 POST: 10 CALORIE COOKIES

These delicious 10 calorie meringue cookies were actually kind of controversial! They’re made with real refined sugar and with about 1-2g in each cookie, this is TOTALLY fine in moderation! While it was my most liked and saved post, the controversy was some people commenting wanting a sugar substitute and others stating that basically 10 calorie cookies are dumb/depriving LOL To me they’re delicious and a easy to make treat! Get the recipe here!

#2 POST: HOLIDAY FOOD COMMENTS

An important post that was helpful for SO many of my clients in helping them navigate being at Holiday parties and not eating what they didn’t want to. This post was intended to be helpful for those with fit goals and looking to balance the Holidays without overdoing it because some relatives can be pushy with telling you to more when you don’t want to and won’t take a simple “no”. Though some took post as me saying “this is how you can avoid eating at parties”. This was NOT my intention! I’m ALL ABOUT BALANCE, and if you want to have a food and I mean ANY food, then I think you should! But if you don’t want to have a certain food or any more of it because you’re full or you know it will interfere with your fitness goals then I think these are great responses for Handling Food Comments with Confidence! Get this full post here!

#3 POST: HOLIDAY FOOD COMMENTS

I LOVE that this was a top post! I love being able to show easy and filling meals that can be tasty and fuel fat loss goals! Because you don’t have to feel starved to lose weight! It’s all about just incorporating Volume Eating which is the SMARTER way to eat when in a calorie deficit! Many think they just need to eat small portions of food to lose weight BUT our bodies don’t look at the “size” of meals for weight loss but instead weight loss happens by our bodies look at the amount of calories we’re consuming & adapts to if we’re eating less calories than we’re burning. So if you’re able to know what calories/macros you need for weight loss then actually eating large portions of low calorie foods(like lean protein & veggies) is best because it allows you to feel full even on low calories! Get this full post here!

#4 POST: HOLIDAY FOOD COMMENTS

Another High Volume Meal I LOVEEE! And it’s no cook! So easy to whip up! Get all the deets here!

#5 POST: HANDLING FOOD JUDGEMENT

I was so glad that this post resonating with so many! I’m so tired of others judging food choices based on their beliefs in “good” and “bad” foods! One of the biggest things I work on with my clients is dropping food labels gaining trust that they TRULY can enjoy whatever foods they love and still get results! Get all the deets on this post here!

#6 POST: EASY CHEESY CHICKEN CHILI BOWL

LOVE this tasty, easy, and warm meal! Another example that fueling fat loss meals don’t need to be laborious or time consuming! Get the deets here!

#7 POST: EASY WAYS TO MEAL PREP

Love that this post was so liked! In it I share SO MANY of my tips to making meal prep easy when you have no time or energy to cook or get creative! This is another big focus I have with my clients in showing them how their meals can be convenient and balanced for their goals without needing to be fast food! Get all these meal prep tips here!

#8 POST: HIGH PROTEIN FRENCH TOAST MEAL PREP

OBSESSED with this Meal Prep! And I’m glad you Babes were too! Here’s the recipe 🙂

#9 POST: IT’S OK TO BE A FOOD SNOB!

While I got some backlash that this was environmentally unjust, I truly think that we have the power to enjoy the foods we want and wasting something in your body for the sake of not wasting it in the trash isn’t good for our physically or mental health! Wasting 1/2 a cookie because you’re not enjoying it is not going to ruin the planet and putting that much pressure on ourselves for 1/2 a cookie is I think not fair! Of course, I always try to save food to share or repurpose because I don’t want to be wasteful, but ultimately I think honoring our bodies needs so that we can focus on being our best selves is ultimately what’s the most healthy for our wellbeing and the environment. Get more details about why It’s OK to be a Food Snob here!

Did you find this post helpful? Comment below or contact me 

Need help with setting up a training and/or nutrition plan that can work WITH YOUR LIFE? This is my speciality! I love to show women how they can truly reach their fitness goals without giving up their lives! Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves 24/7 email access to me and weekly check-ins.

*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.

10 Fit Fall Soups

Feeling under the weather or just want something cozy to combat the cold? Then try any of these Macro Friendly Soups that are packed with protein which makes them satiating and also helps with replenishing the proteins that are used in our bodies to fight viruses when we’re sick!

They are also packed with veggies to help give us more micronutrients and carbs to help fuel our bodies! Whether they’re from a can or steamed fresh veggies that are pureed, all of these will leave you full and warm 😋☺️

Creamy & Spicy Butternut Squash Soup with Garlic Naan

Chicken Zoodle Soup

Turkey, Potato, & Lentil Soup

Spicy Carrot Soup with Cheesy Zucchini Toasts

Spicy Cauliflower Soup with Garlic Naan

Spicy Basil Garlic Butternut Squash Soup with a Cheesy Pork Naan Melt

Hearty Healthy Chicken Noodle Soup

Middle Eastern inspired Golden Soup & Cheese Melt

Vegan Turmeric Tempeh Zoodle Soup

Continue reading 10 Fit Fall Soups

My Favorite Workout Equipment

Here’s my favorite equipment to use when working out!

STABILITY BALL

Great for at home workouts! Get a ball and then try this Glute, Legs, & Core Workout!


MINIBANDS

Great for warm ups or travel workouts!



DUMBBELLS

Get strong at home with dumbbells! I love to program clients to get 2 larger dumbbells and then show them how to progress from 1 to 2 like in my Sweat Smarter at Home Program!

BARBELL

Great for when wanting to work on building overall body strength and stability!

FOAM ROLLER

I don’t have this one, but I think this one a great price and will get the job done! I prefer rollers without indents because those can be too painful.

Please note that all opinions are my own and featured brands are ones I personally like and support. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fess by linking to amazon.com

Cellulite: Why you should never be ashamed of your body

Cellulite…in an effort to keep it real, I thought I’d share photo and conversation I had with a client regarding cellulite.


I had a client tell me how self conscious she was about her cellulite and I went on to send her this still shot of me from a workout video I had filmed. When I first saw the video my immediate reaction was to delete it because my cellulite was so prevalent to me (remember that our insecurities are from our points of view and typically we are our own worst critics) but I didn’t delete it for some reason and maybe because I knew it was something that would be helpful to someone to share.


I went on to tell my client that cellulite is a completely normal and natural thing! As women, the backs of our legs are where we typically store the most stubborn fat. And the amount of cellulite someone may or may not have can also really rely a lot on genetics, which means it’s not even so much in our control to reduce it through natural means. Even for someone like myself who does consistent strength training, eats a balanced diet, and is 18% body fat; I too have cellulite.

And though I’m not necessarily thrilled about my cellulite, I can still have it and accept it, and find love and confidence in my body as a whole. I focus on each day making myself stronger & healthier overall, because I think having that focus and respect for our bodies can make us gain confidence and love for every shape our bodies are in!

So while it is of course still ok to have fitness and physique goals, and you can make cellulite less visible by getting leaner/losing body fat, I think it’s important to have our motivation for them come from a place of wanting to make our bodies stronger and healthier in the process, which I think will build more confidence in ourselves instead of thinking that we will be happy or confident once we weigh a certain amount or have a certain body fat % or can wear a certain size or get rid of rolls or cellulite.


So instead of being ashamed about the cellulite on my legs, I’m going to be PROUD of my legs!

I’m proud in all they do to get me through my days and the strength they’ve built since I changed my focus from making them smaller to making them STRONGER and this mindset shift has made ALL the difference!

I know stretch marks and dimples can be other areas we can feel ashamed of, but I don’t think we should EVER be ashamed of our bodies or journeys! Wether they’re from just becoming a woman with curves, growing a baby, or maybe even from having unhealthy eating/exercise patterns, we have to look at these marks as part of our story. Some may be a beautiful part of our story while others may be a really difficult part. But I know that as long as we are focusing on loving and nurturing our bodies to be the strongest and healthiest they can be, then we ARE doing what’s best of us in the moment! And that’s something we can always be proud of!

Did you find this post helpful? Comment below or contact me 

Do you feel like you need support in order reach your fitness goals with balance? Having an outside perspective to keep you focused on the big picture of health and fitness (which is WAY more than just the scale) can be extremely helpful and it’s actually one my most rewarding passions to help women with this! 

Check out my 1:1 coaching services to work with me on making fitness work with your life instead of consuming your life. Find out how to fall in love with the process of getting stronger and lean without sacrificing your mental or physical health!

*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.

5 Things Fit & Balanced Babes Do!

Do you get overwhelmed with what you should be doing to get fit and be balanced? 

One day carbs are bad, the next day fat is bad. One day cardio is the ultimate workout and then the next day everyone is raving about crossfit! There’s SO much noise and misinformation about what NEEDS to be done to be fit and healthy, so I’ve decided to break it down to the 5 Things Fit & Balanced Babes Do to take out the guesswork!

1: A Fit & Balanced Babe Tracks or Understands Macros

No matter your goal, if you want to be fit and healthy then you need to understand the basics of balanced nutrition. I’m PASSIONATE about sharing this because I’ve seen in myself in the hundreds of women I’ve worked with, on how adjusting nutrition to be more macro balanced can be truly LIFE CHANGING in regards to fat loss, getting lean, and just having better energy levels!

If you’re confused on what a Macro Balanced meal is, EVERY meal and snack I share on my site or Instagram is macro balanced by having a good amount of protein, carbs, and fats! Each macro has a different role for the body (protein repairs muscle/cells & is satiating, carbs are our bodies main source of fuel, & fats provide hormonal balance & are satiating as well). Having too much of one without the other can lead to unsteady energy levels and make it harder to recognize hunger and fullness cues. This can create a cycle of: eating, then getting a boost of energy, then a drop in energy shortly after, then reaching for more food for energy again. But eating Macro Balanced meals leads to longer and more balanced energy and allows hunger to present itself more naturally about every 3-5 hours.

I know that macros can seem overwhelming if you’re new to the concept, but even if your goal isn’t fat loss just learning how fueled and powerful your body can feel with balanced nutrition is SERIOUSLY worth the effort! And what you learn can be applied to the rest of your life! 


If you want more FREE info on macros, sign up for my email list to get a free Macros Explained Guide!

2: A Fit & Balanced Babe Lifts Weights

We live in a fast paced world and we are BUSY! So getting the most bang for your buck in regards to workouts is SO important!

We will often look at the calorie burn during a workout to determine if it was a “good workout” BUT while 30 minutes on the treadmill may burn more calories in the moment vs 30 minutes of strength training, the strength training workout will actually help you with burning MORE calories continuously throughout the day! This is because when muscles are pushed with strength training they will tear (I know sounds gross LOL) but this is what we want! Because then throughout the day they will heal and rebuild to create more muscle which also leads to a boost in metabolism! This means burning more calories throughout the day and even when we sleep!

Also, the relationship you can develop with lifting weights vs cardio will likely be much more balanced! When you are lifting weights you are becoming stronger and this is SO empowering! Cardio can easily lead to feeling like a “punishment” for how we look or what we ate, while strength training focuses on how the body NEEDS fuel to get strong!

You can read more about this in this instagram post 🙂

3: A Fit & Balanced Babe Makes Daily Movement a Priority

Many studies have shown that those with a higher NEAT (Non-Exercise Activity Thermogenesis) are typically leaner than those with a lower NEAT. What’s considered NEAT? Walking, typing, vaccuming, yard work, folding laundry, fidgeting, etc. Basically all types of movement we do outside of exercise. 

It can actually greatly be seen how NEAT can make one leaner when comparing different countries to the US/Canada, as most other countries have work, restaurants, and homes within walking distance and also have slightly more active jobs. Whereas the Sates/Canada we are mostly sedentary with commuting from home to work, sitting at work most of the day, and then sitting on the couch to watch TV when we get home. Because of this sedentary lifestyle, this makes more planned exercise very important BUT it is also great to have a step/movement goal to help with increasing NEAT!

With increased NEAT, you will naturally burn more calories in a balanced way and can actually better recognize your body’s fullness and hunger cues! It sounds kind of crazy but we can feel hungrier the LESS we move! But this likely isn’t actual hunger, it’s more cravings/boredom. And since food is SO easily accessible to us, then it’s easy for us to think we need food’s energy when we don’t. Having a higher NEAT helps with being able to better recognize when our bodies ACTUALLY need fuel!

And as someone who works from home coaching online clients, I TOTALLY get how hard it can be to hit a 10K step goal with a desk job! So start with what you can and then build from there! Start with trying to hit 5K steps daily and then seeing how easy or hard it is to hit that goal before deciding if you can push yourself for more! And you don’t need a fancy fitbit or apple watch! Most phones have step trackers so you just have to be mindful of keeping your phone in your purse of pocket 😉

And easy ways to add in steps: Park farther at work, the gym, the store, etc., use a bathroom that’s farther away or the next floor up at work or in your home, take the stairs, take a walk on your lunch break, or even a short walk after any meal can help with digestion as well!

4: A Fit & Balanced Babe Drinks Water

Staying hydrated also directly lends itself to having better energy levels and being able to better recognize what portions of foods are going to leave you fueled and full! I’ve had tons of clients tell me they’re hungry even when it seems like they’re eating more than enough, and it often comes back to them not drinking enough water! Water helps with digestion and nutrient absorption, and I’ve legit had meals that I didn’t feel that full from and then I drank a glass of water after and then felt full!

Also, keeping water intake up can help with more steps to the bathroom 😉 A basic recommendation on daily water intake is to take your weight in lbs and divide it by 2 and that’s how many oz of water you should have daily. Ex: 150 lb person would drink 75 oz of water per day.

5: A Fit & Balanced Babe Knows That Fitness Isn’t Everything

Even as a Personal Trainer and Nutritionist, I get very honest my clients (and have to remind myself too sometimes) that fitness is NOT everything.

There was a time 5 years ago where I was OBSESSED with reaching my “goal weight” that I made fitness EVERYTHING. I would miss parties, workout twice a day, only eat foods I prepped, and ate so low calorie that I literally had no energy to do anything else, this lead to me creating barriers with loved ones and even losing my period. I maybe “looked great” because I had lost weight, BUT I was SO mentally, physically, and emotionally unhealthy and unbalanced and quickly realized that reaching my goal weight didn’t lead to any type of happiness or satisfaction that I thought it would 🙁 

You can read about how I got out of that mess here

It’s SOOOOO important to remember that health is SO much more than how we look! Mental, Physical, and Social health are all equally important to us feeling our best and most balanced! 

Balanced mental health would be us feeling good in how we view food, exercise, and our bodies. 

Unhealthy mindsets of these would be: Seeing food as good or bad or overly restricting foods. Exercising for punishment. Wanting to change our bodies out of hate or social pressures.

Balanced mindsets for these would be: Knowing all foods can fit. Exercising to get stronger and feel empowered. Wanting to change our bodies to be more healthy and strong with an internal focus.

Balanced physical health would be us taking action to be more physically fit without taking it to an extreme that it becomes unhealthy.

Unhealthy mindsets of these would be: obsessing over reaching a goal weight/body fat % or reaching a certain level of performance that you neglect your bodies basic needs and ignore possible dangerous signals like: extreme hunger, lack of energy, loss of period, loss of hair, blotchy skin, poor digestion, poor sleep, or extreme stress.

Balanced mindsets for these would be: staying at a healthy weight with balanced nutrition intake so that our hormones are balanced and we aren’t having any types of nutrient deficiencies. Pushing ourselves with workouts but being sure to not go extreme that it leads to injury.

Balanced social health would be that we make time for others and know that laughter as well as having purpose with care and helping others gives us more balance and purpose.  

Unhealthy mindsets of these would be: Obsessing over our own goals. Neglecting other’s feelings or needs as they affect our wants and needs. Skipping events/parties/dinners because you’re nervous the food may be too high calorie or that there will be alcohol.

Balanced mindsets for these would be: Recognizing how healthy it can be to laugh with your significant other over a glass of wine, pick up a cake for a birthday, or missing a workout to help a friend with a flat tire. 

BUT it’s also important to remember that your goals are important and valid! It can be hard to find a balance but at least working on it is I think what’s the most important 🙂 

Did you find this post helpful? Comment below or contact me 

Do you feel like you need support in order reach your fitness goals with balance? Having an outside perspective to keep you focused on the big picture of health and fitness (which is WAY more than just the scale) can be extremely helpful and it’s actually one my most rewarding passions to help women with this! 

Check out my 1:1 coaching services to work with me on making fitness work with your life instead of consuming your life. Finally drop the “All or Nothing” Mentality and learn to be strong and balanced for life!

*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.


Are Bites, Licks, & Tastes ruining your progress?

Are BLTS ruining your progress? And no, I’m not talking about Bacon, Lettuce, & Tomato Sandwiches (though I guess I could be!) I’m talking about untracked Bites, Licks, & Tastes!

Whether it’s a bite of someone’s indulgent dish, a lick of your significant other’s ice cream cone, or a taste of a friends drink, if these are instances that are happening often (and you’re not tracking them), then it could be very likely that you’re going over your macro goals…this means putting yourself OUT of a calorie deficit making fat loss stall 🙁

And just a quick recap since most people are counting macros to lose weight, you have to remember that weight loss happens by being in a consistent calorie deficit! And fat loss happens faster when you pair that deficit with strength training! A calorie deficit means that you’re burning more calories than you’re intake…and if you’re not tracking all of your macros or tracking them incorrectly then you are likely going over your calorie goal and hindering your potential results!

Is this really a big deal?

YES! If you are tracking macros for weight loss but not doing everything correctly then it can be a longer process for progress! It can definitely seem like not a big deal in the moment to have a small portion of a treat, but calories can add up quick! Especially if 1 BLT turns into a few!

Solution?

TRACK EVERYTHING! Especially is this is happening often! If you are pretty diligent about not eating off others plates, and you do it maybe once a week then I think you can let it slide. But if it’s more than that (and it’s for higher calorie items) then I think it’s better to just track something (even if it’s not perfect!).

But how do you correctly track a bite of a friends cake or a ice cream cone lick? Just search for the generic item in MFP and I would track 20-30g for a bite or taste & 5-10g for a lick. It won’t be perfect but I think seeing how those calories can add up can be eye opening and may help prevent taking in too many!

A way to more easily track these in MFP so that you’re not adding these to calories to your meal totals, is to create a meal called “Extras” or you could call it “BLTs”. Follow the steps below too create!

GO TO “MORE” > SETTINGS > DIARY SETTINGS > CUSTOMIZED MEAL NAMES > THEN CHANGE A MEAL NAME!

What about when you track your whole day ahead of time & then have a random BLT?

I was at Trader Joe’s a few week’s ago, and if you’ve been then there then you know they have the BEST samples! They had a two bite Chicken Pesto Sandwich that I felt compelled to try, so I did and it was delicious!!

But I had tracked my WHOLE day and had my macros perfect! So instead of adding it to that day and trying to adjust my later meals, I tracked it for the next day! I decided to just do a “Quick Add” of macros to make tracking it easier and guesstimated the the 2 bite sandwich was 4P/6C/3F (this is 67 calories BTW! Calories add up quick!) The “Quick Add is a Premium feature in MFP, if I did have it then I would search for a “Chicken Pesto Sandwich” and probably track 1/10 of it or something that was similar to those macros I listed.

Tracking unplanned foods for the following day can be a easy solution BUT I do want to set the warning that you don’t want to do it often as it can lead to this constant feeling of catch up with your calories.

Tip for if you KNOW BLTs will happen often

I find that BLTs can be a bit more common with Mom’s as their children may not finish their meals and Mom doesn’t want the food to go to waste. So she will finish the bit of PB&J or have a couple goldfish, but remember…this all can add up fast!

I suggest to try to save the meal if possible for your little one to eat later if they’re hungry, or to just throw it away. But if you know that both of these can be a struggle then I think tracking BLTs ahead of time can be a great best practice!

The way I suggest doing this is to “Create a Food” in MFP with what I would maybe consider a small bite macro 1P/5C/3F and adding it to your diary daily. Maybe you have to start with tracking 3 servings of it, because you know it’s happening often. And then at the end of the day if you end up NOT have any BLTs, then you can use those macros on an actual treat! Or have them the following day.

Go to “+” > “Create a Food” > then add in the info above!

If you end up having a lick, then you can just track 1/2 serving of BLT. And if it’s a large bite, then I’d suggest tracking 1.5-2 BLTS. Again, this isn’t perfect but I think it can be more helpful than not tracking anything at all.

Will BLTs affect weight loss if they’re all tracked?

Ok, so this is the BIG QUESTION right?! So staying within a calorie deficit is the #1 thing needed for weight loss. So if you’re tracking everything and sticking within your deficit then you should lose weight.

BUT, I think it’s important to think of some other factors like digestion and energy when it comes to food! I believe we will feel more fueled, energized, and satisfied when we stick with more planned and structured meals/snacks vs grazing. I’m sure you’ve experience how a stomach ache can happen when snacking too much and I definitely don’t think you would want a bunch of BLTs to add up to the calories of a meal! This would likely leave you not feeling satisfied and longing for more food…which can then lead into not sticking within your calorie deficit.

I know this can all seem tedious and maybe also overwhelming, so remember to give yourself grace but to also be honest with yourself so that you CAN make real progress!

And if you feel like you need more accountability to keep you on track with all of this and help you with tracking everything correctly then I would love to help!

Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves weekly check-ins with optional phone calls.

*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.

2018 Top Nine

2018 was an amazing year of growth for me as I feel like I really got close to a balance with food and exercise that I had always wanted. I was able to not track macros for 6 months and relatively maintain my physique even with doing a lot traveling and having to take a break from exercise due to an injury. I’ve been happy to share what I’ve learned about finding this balance and peace with my body and food, as well as sharing my favorite easy and tasty meals and meal preps that have made eating well enjoyable and simple 🙌 And below is the 9 posts that you guys liked the most!

  • #9 How To Build A Macro Balanced Meal Prep

#9 How To Build A Macro Balanced Meal Prep:This was a popular post on instagram but I also have a detailed blog post which breaks down How To Build a Macro Balanced Meal Prep and comes with a lot of examples and even a Grocery List! Check it out here!

  • #8 Meal Prep?

#8 Meal Prep?This “meal prep” had been posted when I had came back from Vegas late the night before so I had no time to prep for the week but went to the store because I was craving veggies (so ready to get a big intake of some high nutrient goodness after a weekend of indulgence) I was SO happy to see all these pre-cut veggies on sale at Ralph’s 🙌 they’re on sale because they expired that week so I had them that week and they were good! See the full post here!

  • #7 On-The-Go Macro Friendly Lunch

#7 On-The-Go Macro Friendly Lunch:The coffee hack I share in this post is one of my FAVORITES (hint: mix a little protein drink with iced coffee and enjoy!!) and this Chicken BLT Protein box from Starbucks has awesome macros: 340 kcal 20P/43C/11F ! Check out the full post here!

  • #6 Legit EASY Meal prep

#6 Legit EASY Meal prep:And here’s a legit meal prep that still follows my number one rule of being EASY AND TASTY! Everything here was either BBQ’d or prepped in the microwave 🙌👌 See the full post here!

  • #5 High Protein Mac n Cheese 

#5 High Protein Mac n Cheese :This meal was probably one of my top favorite creations for the year! And the feedback I got from those who’ve made it agree that you CAN have Mac N Cheese and not overdo it on the calories or fat! Meaning that it’s a seemingly indulgent meal that’s Macro Balanced enough for you to still hit your goals! Read about all of the cheese goodness here!

  • #4 Christmas Party Transformation

#4 Christmas Party Transformation:Boyfriend’s Annual Christmas Party🎄 2015➡️2018. Left is me eating and drinking whatever I wanted and not exercising ⏩Right is me eating and drinking whatever I want IN MODERATION with progressive strength training 💪 IT ALL COMES DOWN TO PROPER BALANCE AND MODERATION👏 Read the whole post and my take on finding balance here.

  • #3 The MOST MACRO FRIENDLY Dip in the game!

#3 The MOST MACRO FRIENDLY Dip in the game!It started as a recipe to share for Super Bowl Parties and you guys BLEW IT UP by enjoying it all year round! And so did I 🙂 See the full recipe here!

  • #2 The Salad Dressing Trick

#2 The Salad Dressing Trick:The easiest way to save 14-30+ grams of fat from your salads? USE YOUR OWN LOW CAL DRESSING! I will bring a little container to restaurants if I don’t think they have a low fat option because why should we be shamed or feel bad for having goals and not wanting to have a salad with 50g of fat?? Check out the whole post here! Salad is from the DELICIOUS Corner Bakery BTW 😉 And my favorite low calorie dressings are from Bolthouse!

  • #1 PB Zucchini Protein Oats

#1 PB Zucchini Protein Oats :My absolute favorite high carb breakfast! And over 1200 of you agreed it looked delish and many have tried adding zucchini to their protein oats and been pleasantly surprised! Check out this post here with the tip about enjoy oats in an almost empty PB jar so that you get out every last inch of PB 😉 and also check out this post on why adding zucchini to oats is SO great in adding more nutrient density and volume to keep you fuller longer!

2018 has definitely been a delish and strengthening year! Excited to see what 2019 has in store!

5 Tips to Avoiding Fat Gain While Traveling

I recently spent 10 days in Italy where I had a ton of pasta, pizza, cheese, pastries, and wine, only got in one actual workout, and I 1000% enjoyed myself without feeling guilty about any of it. Before going on the trip I had set up some guidelines/tips for myself (which I’ll talk about below) but one of the things that I had honestly truly accepted is that if I gain weight/fat on this trip then it will be worth it. I was NOT going to restrict myself on the trip of a lifetime because I didn’t want the scale to go up when I got home. And I think this mentality helped me execute my travel tips because I had put the pressure off of myself to be perfect and taken the anxiety of what I was eating away. As a fitness coach, I just know that there can always be a time dedicated to trimming fat if necessary and this trip wasn’t my time. As someone whose overall body goal is to just maintain and do a more slow consistent body recomp (where I focus on building fat burning muscle year round and then do a 6 week mini cut 1-2 times a year) and with this goal, I already have planned for myself to do a cut in the New Year so if I gained a few lbs on this trip or even over the holidays then I’m not going to feel any type of shame about it but instead know that those lbs came from memories that I wouldn’t want to replace. But with all of that said, I also didn’t want to spend my vacation stuffing my face or eating everything in sight which could have made me feel too full and physically sick because that would have ruined the experience also! So how did I spend 10 days in Italy without feeling restricted AND without gaining weight? Read below:

1. Having a Nutrition Game Plan

This trip was my second time traveling to Europe and what I learned from last time is that while it’s easier when traveling in the US to find more macro balanced dishes with protein and veggies, in Europe it’s a different story. The last time I went I tried to limit myself to getting more high protein and veggie meals (even though it was hard to find) but this time I accepted that enjoying moderate amounts of pizza and pasta will be 1000% worth it and great for my mental health and happiness in fully enjoying this trip 🤗🙌 BUT I did want to supplement what I may be missing from my normal diet (which was protein and veggies) which is why I’m brought the following:

✅ @questnutrition Protein powders and shaker 💪 I had a protein drink for breakfast each morning which worked out since breakfast isn’t big in Europe anyways .
✅ @amazinggrass Sweet Berry Greens (I LOVE to EAT and not drink greens 😅 but these actually taste pretty good! I had a scoop on days I felt like I didn’t get 🌿)
✅ @vitalproteins Collagen Peptides to help with getting in some additional protein in my greens drink .
✅ @heronutritionals Complete Women’s Multivitamin Gummies (This is the only supplement I take daily because I try to get most of my nutrients from whole foods)

Also I also brought some jerky and protein bars for the plane and to have as additional protein snacks/breakfast

Having this game plan took the pressure off of me needing to keep up with having more macro balanced meals and let me truly enjoy myself and the experience. But I did want to make getting in protein a priority in the morning because having a balanced amount of protein helps with managing fullness and hunger cues which was important for me to be aware of when I was eating my actual meals.

2. Adjusting Meal Timing

I think that most people in the US eat 3-4 times a day (breakfast, lunch, dinner, snack) and that’s something I typically do also. I eat 4 moderate size meals every 3-4 hours each day which keep me fueled and full and also allow me to satisfy different palate cravings I may be having each day (salty, spicy, sweet, etc.) but when traveling I was realistic in knowing that I was going to be having heavier and larger meals and wanting to try more dishes when we were at a restaurant, so besides having a protein shake or bar for breakfast, I just stuck to have 2 meals per day which ranged from being 6-8 hours apart. Our “lunch” was typically around 2 and “dinner” was about 9 (which is pretty common in Europe!) and this works out well when wanting to explore cities! We could fuel up and then explore, and not have to worry about being hungry which could take away from other nonfood moments of our trip. And yes, there were some nonfood moments 🤣

3. Making Each Meal Fueling and Satisfying

My biggest goal with myself and clients is for us to fully embrace a concept I’ve come up with about food in which we can ask what portion is going to “fuel our bodies and satisfy our cravings”. And what this looks typically is knowing that about 80% of the time, I need to eat nutrient dense foods because they fuel my body and health, and of course I try to make them delicious and enjoyable (that’s kind of how my page got started 😉 ) But I also want to make sure that we are also satisfying our cravings, which means having any treat or drink without feeling guilty or deprived. While traveling, making each meal fueling and satisfying was a little different. Since most of the dishes weren’t super nutrient dense, the fueling part I focused on was looking at a dish and being realistic with what portion was going to leave me fueled and not too full. I had to be aware that I wanted to leave the meal not feeling sluggish so if there was bread on the table and also 2 courses coming, then I knew that probably 1 slice of bread and 1/2 or 2/3 of each course was going to fuel and satisfy me. For pasta dishes that had protein, I opted to have all of the protein and half of the pasta. For large sandwiches I had a couple bites with both pieces of bread and then removed the top half to eat it open faced. For gelato and pastries, I got the mini sizes which allowed me to feel fully satisfied.

But I want to be honest that I didn’t always get it right! Some meals I left feeling WAY too full because of an impromptu dessert that was on the house because the power went out on the block, but actually getting too full from that meal was part of the experience because we were able to try some yummy desserts and have an incredible conversation with the owner for an hour until the power came back on. The times I left feeling too full, I accepted that they were worth it because they were either part of the experience or it was something that I could learn from.

4. Staying Hydrated

Staying hydrated directly lends itself to feeling what portions are going to leave you full. I’ve had tons of clients tell me they’re always hungry even when it seems like they’re eating more than enough, and it often comes back to them not drinking enough water. Water helps with digestion and absorption, and I’ve legit had meals that I didn’t feel that full from and then I drank a glass of water after and felt SO full! So on this trip (and pretty much always) I made sure to keep my water intake SUPER high! After having a couple bites of a dish I would put down my fork (or slice) and drink some water. When taking that drink, I could examine my plate and check in with my body’s fullness signals to see if I was reaching the point of a dish that would properly fuel and satisfy me. I also made sure to drink a lot of water throughout the day because we were doing so much walking (which I get into below) because staying hydrated also helps keep you energized.

Fresh clean water in fountains

With staying hydrated, I want to take a moment to talk about alcohol. If you don’t drink then you can skip over this part, but I think vacation comes with the hopes of wanting to relax and for many this can mean enjoying alcohol. And I 100% had at least 2 drinks a day but tried to regulate it to be no more than 4. And this was because I wanted enjoy and be in each moment instead of having it be all blurry. Most of my drinks were also pretty much all wine which has a lower alcohol content (and calories) so enjoying a couple glasses didn’t leave me feeling sick or extremely drunk…though there was one time I did if I’m extremely honest 😳 but hey, like I stated above I tried to just accept that if I overdid it, it was either worth or it was something I could learn from. And with wine drinking, I also made sure to try to have a glass of water in between drinks to help with staying level headed because I’m definitely someone who will eat past fullness if I drink too much and both will leave me feeling sick 😣

5. Staying Active

I’m embarrassed to say that even as a fitness professional, I am sitting most of the day when I’m home and I average 1,500 steps a day 😳 when I was in Italy I was averaging 15,000 steps a day! That’s 10 times more than normal! Now this is according to my iPhone which may be a little less accurate than a fitbit or apple watch, but either way I know I was doing a TON of walking which is SO easy in Europe because there’s so much to see! Hotels/homes, restaurants, and museums are all in the same vicinity so it’s just natural to walk everywhere. When I’m home my workout routine is typically 4 days a week strength training and I only do actual extra “cardio” when I’m in a cutting phase which is not right now lol but instead my strength training with compound movements accelerates my heart rate which aids in my cardiovascular health. And I just bring this up to say that while I actually only did one “workout” with mini bands ( I had thought if I had more time then I would do more but it just didn’t work out that way) but I think the increase in my walking for this trip played a HUGE roll in keeping me from gaining weight despite the pasta, pizza, and wine I was consuming regularly. And while I think the other tips I’ve given can be applied to most traveling, I think this one can only lend itself to traveling abroad or in metropolitan cities in the the US like New York or San Francisco. I’d suggest when booking where you’ll stay for trips, to try to make in centralized to where you want to visit in that city so that walking is enjoyable and doable.

After walking 463 steps to the top of the Florence Duomo to get to this view.

Some final thoughts…

I think something else to point out that could also contribute to why it’s totally possible to travel to Europe and not gain weight is that fact that everything is locally sourced and fresher. Their meat isn’t pumped with antibiotics and their grains don’t have preservatives, this means easier digestion. Their portion sizes are also generally smaller which leads into the culture. Because while it was easy for me to be in some of these booming cities and not think about the real lifestyles of that the people that live there, I had a conversation with the Chef we took our cooking class from and she informed us that pasta made with eggs was a luxury and typically done once a week (with the other days pasta being made with flour, water, and oil). This is because Italy is still considered a poor country which was eye opening to me in just realizing that this could be a contributing factor in that their culture overall doesn’t seem to lead to obesity. Most may not be ale to afford to have 3 larger meals a day with snacks or afford a car or a home/apartment that has a parking spot so walking everywhere is just part of life. And that’s definitely not to say that living a more simple life like this isn’t lovely because I thoroughly loved every minute in Italy, but it’s just very different from the States. I honestly didn’t see anyone obese that was a local, and while I also didn’t see anyone super “fit” or like they lifted weights because I never saw a gym, but I left with the perception that while they may be eating more of what we could consider in America “fun foods” they’re NEAT (Non Exercise Activity Thermogenesis) is high enough and their portions are moderate to let this be a healthy lifestyle.

So with all of that said…

What should you do if you come home from a vacation and did gain weight? First of all DO NOT freak out! Instead be kind to yourself and check out my 5 Tips On How to Feel Your Best After Too Much Indulgence . And also, it’s good to note to wait a few days after a trip to weigh in. If you were on a trip that you were eating maybe more salty foods, not having regular bowl movements, not having regular sleep, or if you had to fly home, these are all factors which can cause water retention and weight fluctuation which can level out after a few days back to routine. This is how I determined that I didn’t gain any weight as I waited a few days to weigh in once I was getting back to my normal eating and routine.

Did you find this post helpful? Comment below or contact me 🙂

Need guidance with finding balance with food and exercise? Want coaching with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves 24/7 email access to me and weekly check-ins.

*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.

Protein Chocolate Lover’s Mug Cake

Want to satisfy that chocolate craving while also getting in some protein?! Then try out this SUPER easy and freaking DELICIOUS Chocolate mug cake!! Made from 2 ingredients it’s something that can easily satisfy anyone’s sweet tooth 😋

Here’s what you need:

☑️ Duncan Hines “Perfect Size for 1” Chocolate Lover’s Cake

☑️ Quest Chocolate Milkshake Protein Powder (Or another chocolate protein powder that’s good for baking! Not all protein powders are created equal!

It’s funny because these mug cakes are advertise as the “perfect size for 1” but looking at the macros for one cake (300 kcal 4P/53C/9F) I would say that’s a dessert maybe better split into ✌️😆 so that’s what I did…and then I added whey protein for more dessert volume and also to help make this a satisfying AND satiating dessert! Because protein is slow digesting compared to carbs, this is something that you could even have for breakfast (like i did 😜) and it could give you great energy for the day! So here’s exactly how I made it 🙂

☑️ Poured half of the Chocolate Lover’s Cake mix in a mug (I used a scale to weigh that it was half a serving of 36g) and dded a scoop of Quest Chocolate Protein Powder (mix powders together) and then add 3.5 tbsp of water. The mix will be pretty thick!

☑️ Add mix to a microwavable glass mug and microwave for 1 minute, pause for like 5 seconds, and then microwave for 25 more seconds.

☑️Let cool and enjoy!

Macros: 259 kcal 24P/29.5/5F (Similar to a protein bar!)

I should also note that this protein packed dessert is also only $1.69 to make! I know that the concept is very similar to Mighty Muffins, but those can be $2.50 each AND this version has more protein and less fat 😃 But it was funny because I actually went to buy Mighty Muffins and saw these from Duncan Hines and that “This could be way more cost effective and just as delicious!” so I got these instead 🤗 And I’m not knocking Mighty Muffins AT ALL! They’re good! I just think they can get a bit pricey.

Note: I tried to do a similar recipe (half cake mix and half protein powder) with other Duncan Hines Perfect Size for 1 flavors and it DID NOT work! I’m not sure if it’s because my protein powder wasn’t good for baking (it’s not quest) or if the flavors that aren’t chocolate (I tried the Birthday Cake and Blueberry Muffin) just don’t mix well with the powders or if I just need a better protein powder to mix it with 🤔 Hoping to get some Quest vanilla powder to try out with it and I’ll keep you updated!