Healthy Sleep Helpers!

Here’s my favorite tools for getting better sleep! Click the Pic to view the product on Amazon!

SLEEP CBD

This has been a game changer for me to have better sleep! Helps with falling and staying asleep! Save with code MACROS


BLUE BLOCKER GLASSES

Great for helping your brain recognize it’s time to sleep! We’re always in light or looking at light so it can be hard for our bodies to know when it’s night time, if you can’t put your screens away, then wearing blue blocker glasses 2-3 hours before you want to sleep can be SO helpful!


NOISY FAN

Help add some “white noise” & keep yourself cool!


STANDING HEATER

Help add some “white noise” & keep yourself warm! There’s a timer on this one so you can always have it set to shut off so your room doesn’t get too warm 😉


EYEMASK

Great for if you’re more comfortable with having some light on in the room, this can help your eyes/body really embrace it’s nighttime & time for sleep 🙂


BLACK OUT CURTAINS

Great for if you’re a shift worker, for whenever you need a nap, or if it gets light in your room early in the morning & you want to sleep a bit longer.


EAR PLUGS

Great for blocking out noise for when trying to fall asleep or to stay asleep through the early morning if you have family members or neighbors that get up before you 😉


MAGNESIUM

I love having this anti-stress supplement 1 hour before bed!


WEIGHTED BLANKET

Helps with feeling more secure for better sleep!


LIGHT ALARM

Helps with waking without having to have a stressful alarm!


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

Fitness at Home Amazon Favorites

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.


Scale

A way to track progress


Measuring Tape

Often a better way to measure progress as it can show fat loss better!


Balance Board

Great for pushups or more core stabilizing squats/exercises!


Seated Balance Ball

Great for when working at home, you can work your core too 😉


Ankle Weights

Great for just a little extra resistance for walking or workouts!


Suspension Trainer

Great for getting started with resistance training or keeping up with this while on the go!


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

To Supplement or Not to Supplement… That is the Question…

When it comes to fitness, Supplements can seem like a necessary thing to incorporate for progress BUT like I show in this Nutrition Levels of Importance Pyramid, supplements are really the smallest/least important part of being healthy and losing body fat. It’s important to also note the ACTUAL word supplement means “something that completes or makes an addition” meaning that it is NOT essential but something we can add in if needed.

While there are some dietary supplements that I take daily (which I’ll talk about in a bit), in general most popular Fitness Supplements that are sold as being “necessary” can maybe make a 2-4% difference but only if all other levels of Nutrition are being optimized as well! Click on the pic above to learn more about all of the Nutrition Levels of Importance.

OK, so knowing that Fitness Supplements don’t make a HUGE difference in progress, let’s get into which ones SHOULD be probably taken daily, which ones are actually WORTH the hype, and which ones are just a plain WASTE of money!


PROBABLY NECESSARY SUPPLEMENTS

MULTIVITAMIN

The “perfect diet” for optimal health is still undetermined by the World Health Organization and though the USDA has set guidelines for what vitamins and minerals we need for health, the amount of food we would need to eat may not be enjoyable or could actually lead to fat gain if over consumed. So bringing health into a real world setting, the only necessary supplement I recommend is a Daily Multivitamin.

Because while we can try our best to have a wide variety of foods to get the micronutrients we need, taking a Multivitamin can just be a safety net to make sure you ARE getting in all the micronutrients your body needs!

FISH OIL

Healthy Fats promote hormonal balance which is SO important for fat loss as well as overall health (especially for women). If you ARE able to have Fatty Fish like salmon 3 times a week then you probably don’t need this supplement, but as some may like fish or it can be pricey to have that often, opting for a Fish Oil capsule can be a good strategy.

B12, COLINE, & IRON (FOR VEGAN DIETS)

These vitamins and minerals are essential and can be lacking in vegan diets. B12 and Iron are low in plants and can’t be absorbed as well, and Coline is not made in plants at all.



SUPPLEMENTS THAT ARE WORTH IT

PROTEIN POWDER

To be honest, I consider this more of a food than a supplement but since it IS something that is used to supplement protein into a diet then I want to add it here! Protein Powder is probably my favorite supplement and one I love to really recommend to clients because it can be a tasty and sweet way to get in more protein (which a lot of people struggle with!).

I do want to note that not all protein powders are created equal and that I would recommend powders that are primarily whey protein, collagen, or pea/brown rice protein for those who don’t do dairy. Soy protein is cheap in quality and is also high in estrogen, which having too much soy often can cause imbalanced hormones.

Here’s some of my favorite ways to use Protein Powder: SMOOTHIE BOWLS , OATS & CEREAL , EASY BREAKFASTS , ICED COFFEE

With that said though, if you get enough protein elsewhere (red meat, poultry, fish dairy, eggs) then Protein Powder is totally not necessary!

CREATINE

There’s TONS of research supporting the muscle growing affects of creatine so in this sense it IS a supplement that’s worth it, BUT (like noted above) only at the point that all other Nutrition Levels of Importance are in check. Taking creatine but having calories/macros totally out of wack won’t help with balanced progress.

It’s also just important to note it’s not needed to be lean. I don’t take it but know that it is a supplement that works so I want to share it here.

MAGNESIUM/STRESS SUPPLEMENTS

Life stress or even dieting stress can lead to poor sleep and poor digestion. This can not only make us feel crappy but can hinder weight loss goals as well! Magnesium is a supplement I’ll take and recommend for when I’m experiencing stress and also poor sleep/digestion. Read more about this here!



SUPPLEMENTS THAT ARE A WASTE OF MONEY

FAT BURNERS

Typically just packed with a ton of caffeine (and who knows what else?!), this “fat loss” supplement is a horrible waste of money in my opinion. Caffeine in general DOES help block your appetite which is why fat burners can “work” for weight loss. But starving yourself for results isn’t good for your health, happiness, and will also likely lead to results that don’t last and that don’t make you feel good.

Check out my “5 Steps to Lasting Fat Loss” for REAL fat loss results that won’t have you wasting money.

PRE-WORKOUTS

Packed with sugar, artificial sweeteners, and too much caffeine, the overhyped supplement is a waste of money in my opinion. The only people I could see really benefiting from it are those you work out early in the AM and who don’t like coffee. Otherwise, I will always just have a coffee before fasted workout or eat a solid meal for more balanced fuel.

Here’s a post I have a EARLY AM PRE-WORKOUT SNACKS that could be a great source of more balanced quick energy!

MCT OIL

Get your healthy fats from REAL food! Add this oil to coffee may help blunt your appetite but wouldn’t it be WAY more delicious and fueling to eat those calories?

BCAAs

If you’re consuming enough actual food protein, then these are a complete waste of money. They’re also NOT 0 calories like they make it seem because protein has calories, and also typically full of artificial sweeteners which can cause bloat and diarrhea when consumed in excess.

ANYTHING ELSE THAT WOULDN’T BE RECOMMENDED BY A DOCTOR

I’ve tried to keep this list short and to the point, but really anything not listed here I would argue does likely not have enough research to back up it’s need/effectiveness, UNLESS of course it’s recommended to you by your primary care physician.


BOTTOM LINE

Before getting too deep into if you need to add in Fitness Supplements for progress, focus on the Nutrition Levels of Importance and probably add in a multi if you’re not having one already. Adherence will be the MOST powerful tool for your health and fitness progress so focus on that before sweating the small stuff!


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

Struggling to meet your fitness goals and want guidance 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 1:1 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.


Balanced Fit Babe College Tips

College can be such a tricky time for staying on top of health and fitness goals because juggling education, a social life, and possibly work also can already seem like SO much!

I know from experience that college can be a time that many gain weight because they are starting to move less because of studying and class, and maybe no longer playing sports like in High School, and with this hunger cues can get skewed and metabolisms can slow down. This plus taking into account college parties where all of the sudden drinking calories can add up plus late night eating, and off sleep can lead to weight gain too.

Basically there can be a big shift from moving less and consuming more calories when transitioning into college life which can make weight gain happen pretty easily. I received a Bachelor’s in English from California Sate University of Los Angeles and I gained a lot of weight living the “typical college life”. This was before I got into fitness and I thought I wanted to do teaching or journalism, but I’m happy I found my true passion through fitness but have my English Degree to blog and write detailed instagram captions 😉

Looking back, I can see SO many mistakes in how I was fueling my body and barely moving it and I’m happy to share with you what I’ve learned so that you can stay fit, fueled, and focused while killing it in College!

Tip 1: Adjust Nutrition to be Fueling & Satisfying vs Just Pleasurable

Eating whatever whenever and not feeling much affects from it can I think be normal when younger, but with less movement and needing proper fuel to focus on studies, shifting to Macro Balanced Meals can be SO helpful for feeling good!

But if you’re in a dorm then you likely have maybe just a small fridge and microwave which can make fueling yourself well seem impossible, BUT Babe it’s not! Here’s a bunch of easy meals and snacks to help with keeping you fueled and satisfied and are Macro Balanced to help avoid weight gain!

NO COOK MEALS, JUST NEED A REFRIGERATOR TO STORE:

VEGETARIAN GREEN GODDESS SALAD

TUNA & VEGGIE SNACK BOX

SIMPLE SANDWICH MEAL PREP

CHEF SALAD

EASY HIGH PROTEIN BREAKFASTS

CUCUMBER TUNA SANDWICH & SALAD

NO COOK “PICNIC” LUNCHES

CHILLED ZOODLE SHRIMP SALAD

EGG WHITE SALAD TOAST & EDAMAME SALAD

TURKEY SANSWICH + CHOCOLATE MEAL PREP

4 EASY NO COOK MEALS

MICROWAVE MEALS:

15 MINUTE TURKEY, SWEET POTATO, AND BRUSSELS MEAL PREP

MICROWAVE SPICY CHICKEN STUFFED SWEET POTATO

CHICKEN ZOODLE SOUP

4 MINUTE CHICKEN NOURISH BOWL

MICROWAVE MEAL PREP

MICROWAVE STUFFED SPAGHETTI SQUASH

7 MINUTE CHICKEN, VEGGIES, & RICE MEAL PREP

PROTEIN BAGELS (NEED A TOASTER)

DARK CHOCOLATE PROTEIN WAFFLES & YOGURT (NEED A TOASTER)

MACRO BALANCED SNACKS (NO COOKING REQUIRED)

SALSA GUAC W/ LOW CARB CHIPS

THE BEST WAY TO MID DAY SNACK

HIGH PROTEIN DIP W/ CHIPS

HIGH PROTEIN SWEET SNACKS

LOW CALORIE DIPS W/ VEGGIE CHIPS

HIGH PROTEIN SNACK WRAPS

TOMATO MOZARELLA GRADUATION HATS

ENJOYING CHOCOLATE

MICROWAVE DESSERTS

MICROWAVE BLUEBERRY MUG CAKE

BREAKFAST BUFFET IDEAS

MICROWAVE CHOCOLATE PROTEIN DONUTS

MICROWAVE CHOCOLATE MUG CAKE

PROTEIN POWDER/DRINK IDEAS

ICED LATTE COFFEE HACK

PROTEIN SMOOTHIE BOWLS (YOU CAN GRAB THE FOOD PROCESSOR I USE HERE!

CAFETERIA TIPS

And if you’re at a college with a cafeteria/buffet type of setting, here’s some tips I have for that!

For buffets, my typical suggestion is you get 2 plates: First plate is filled with just veggies and protein. Second plate is filled with carbs and fun foods. Sticking with this will I think be fueling and satisfying without going way over on calories. But since this could be buffet type of setting for every meal, then doing the first plate and maybe 1/2 or /4 plate of carbs/fun foods is a more balanced strategy. 

Tip 2: Making Parties & Social Events Macro Friendly

You don’t need to avoid social gatherings to be healthy! Just go into them with a mindful attitude vs All or Nothing! I think a “common” thought can be around parties to not eat all day so that you can save calories for drinking ( I used to do this) but this lead to a lot of late night eating and then feeling sick the next day which lead to more indulgent eating…which lead to a lot of weight gain.

Instead just keep it balanced! Here’s some posts I have on managing alcohol!

HOW TO BE FIT & ENJOY ALCOHOL

LOW CALORIE DRINKS

And with football and other sporting events, there’s also lots of BBQs! BBQs are actually SUPER easy to be Macro Friendly at if you have the right mindset and prep! Check out these tips 🙂

BBQ/TAILGATING TIPS

EATING OUT TIPS

Heading off campus or grabbing a quick meal on the way to class can seem hard to manage too, but check out these tips!

MINFUL EATING TIPS AT RESTAURANTS

MACRO FRIENDLY FAST FOOD LIST

Chick-Fil-A

HABIT BURGER (ALSO GOOD BURGER/SANDWICH HACKS IN GENERAL)

TACO BELL

MACRO FRIENDLY FAST FOOD STORY HIGHLIGHTS

Tip 3: Keep Active!

Focus on getting in consistent movement by going for a 10K/day step goal! And if you have time, focus on Sweating Smarter with strength training to build up your metabolism for more consistent fat loss!

If you need help with Sweating Smarter, then make sure you’re on my E-Mail List to get weekly workouts, or grab my SWEAT SMARTER AT HOME Workout program which requires just 2 pieces of equipment and can be done ANYWHERE! Meaning perfect for a dorm room workout!

And if you have access to a gym, then you might love my SWEAT SMARTER IN THE GYM Beginner program OR I do 6 WEEK CUSTOM TRAINING PROGRAMS too! Custom programs are based on your goals, how long you have to workout, and what equipment you have available!


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

Struggling to meet your fitness goals and want guidance 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 1:1 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.

3 Ways to Feel Supported on Your Fitness Journey so that You Don’t Give up!

One of the main reasons I see people give up on their fitness journeys is because of lack of knowledge and lack of support. When I asked in my stories if you felt supported in your fitness journey and confident in your plan, almost half of you said no!

This made me SO sad 🙁 So I wanted to dedicate a blog focused more on how you can stick with your fitness journey so that you can reach your goals and keep your results!

While we have to put in the work to reach our goals, if we don’t have support then we will likely never get to where we want to be or it will take much longer 🙁

For some, close family and friends just don’t have the same goals, so it can sometimes even feel like they’re not wanting us to succeed. This is why sometimes getting support outside of your immediate circle can be REALLY helpful!

Here’s 3 ways you can feel supported on your fitness journey so that you can succeed:

-Hit up a fitness class or make friends at the gym. While I do believe more in individualized training being better for body composition progress, taking a weekly cardio/HIIT class can be GREAT for meeting people that have a passion for fitness and even if they’re not doing the same routine as you, just knowing you have a friendly face to catch up with each week or even share some struggles or even recipes with can be a great motivator to keep going!

And if you’re not into group fitness, if you see someone doing the same exercise/machine as you need to you can always ask them to rotate between sets and make a new friend by discussing training goals 🙂

UPDATE for 2020/2021 😉 Maybe instead of making friends at a class, you can try to get a family member, friend, or co-worker to do the same zoom class as you for you to connect in a new way! You can do it in the same space, or each at home and discuss after.

-Make a Fitness Instagram/find an online group. You don’t need to post consistently but I know many who have found SO MUCH support in having a fitness instagram where they could share recipes, workouts, and struggles, and meet others with similar journeys to them. Sometimes we can feel embarrassed or like we will annoy our immediate circle by all of the sudden sharing a lot about our fitness journeys which is why having a separate account can be great! I did the same thing when I first got into fitness!

Because having a fitness instagram can be the EASIEST way to make friends in a fitness community by following someone you can relate with and then commenting on their post asking for details or advice. A fitness journey can be a vulnerable one, and sometimes having remote friends can make it easier to talk to because they’re outside of your direct situation. Following hashtags to meet new accounts is great too!

Great Hashtags to follow: CountingMacros, IIFYMGIRLS, BalancedNutrition, StrengthforWomen, StrongOverSkinny, TrackingMacros

ALSO, finding Facebook groups in which you can connect with others that have similar goals can be great! My “Sweat, Love, & Macro Method” comes with private FB Society access so that you can feel encouraged and supported on your fitness journey! Sign up here!

-Hire a Coach. If you really feel like you are spinning your wheels with online plans that you’re not sure are for YOUR goals or you just have no idea where to start, then working with an experienced coach will propel your success so you can start getting results!

Also, I’ve worked with so many women who “know what to do” but just can’t stick with it, having me as their coach has had them finally make the progress they were after because they had the accountability and advisement to stick with their plans and then adjust when necessary for more results!

If you need help in deciding if a Coach is what you need to succeed, submit for a FREE Fat Loss Consult to let me advise what training and nutrition and possibly coaching strategy may help you best!


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

Struggling to meet your fitness goals and want guidance 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 1:1 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.

Why is eating enough PROTEIN important for health & weight loss?

The Basics

So let’s start with answering what exactly is Protein? And why does is seem SO important in the health & fitness industry?

Protein is a macronutrient and macronutrients are nutrients that provide our bodies energy aka calories to live and thrive! Protein specifically has 4 calories per gram, which is why something like egg whites which is 25g of protein per cup, will be 100 calories for that cup. Because 4×25=100

Many of our bodies cells & muscles are made up of proteins. This is why when they are damaged (like when sick or when exercised) it’s important to replenish them so that our damaged cells & muscles can be repaired. The fact that help build and repair muscles is the main reason the fitness industry is so hyped on it!

How Much Do We Need for Health?

Even for those who aren’t into fitness, protein is an essential nutrient so the USDA protein recommendations are .7g per lb of body of body weight on the average adult individual because of proteins important role in cell functions which also aids in us making sure we feel our best by being able to grow and fight off illness. Ex: 150 lb individual should be consuming at least 105g of protein.

For those who strength train, the recommendation for fitness coaches varies because more muscle fibers are being constantly broken down when working out so they more protein is needed to help repair those. The recommendation for fit individuals can vary with 1g per lb of body weight to 1g per lb of lean body mass(meaning weight that isn’t fat). The latter is more meant for those who have a higher BF% and will likely find it too difficult to hit a protein goal in grams of their weight. As a macro coach, I will typically go between these 2 numbers based on an individuals exercise routine and lifestyle but I almost always make sure to have someone’s macro set at .7g per lb of body weight. Ex: 130 lb fit individual would have maybe 120-130g of protein goal.

The exception would be for those who may have a higher body weight and are used to consuming very little protein. If I have a client who is over 200 lbs, .7g would be 140g of protein but they may only be used to having 70g/day. I would then likely set their goal around 100g and then try to build from there.

Why Is It Important for Weight Loss?

Besides repairing cells, protein is important because of how slowly it is broken down/digested in the body which leads to us feeling satiated longer than if we just had a meal without it.

Think: Have you ever had a high carb meal or snack (ex: bagel, donut, oatmeal, pasta, pizza, bean & rice burrito, ice cream, candy, etc.) and felt hungry an hour or two later? Try pairing any of those examples with a serving of lean protein and see how much longer you feel full!

Knowing that protein helps with staying fuller longer, directly aids in weight loss because it can make being in a calorie deficit more manageable. A calorie deficit is when you are focusing on consuming less calories than your body is expending which means that it will burn off fat/weight to use as energy vs calories that we consume. And I should note that when excess calories are consumed then they are stored as body fat OR muscle if you are strength training.

So we can understand that being in a calorie deficit is necessary for fat loss BUT being in a deficit can be hard! Because being hungry can make us have little energy and for real weight loss results, staying in a deficit for an extended period of time (at least 4 weeks) if needed. But if you’re feeling constantly hungry then it can make seem impossible to be able to stick to a lower calorie intake. BUT this is why protein is important! Like I noted above, protein is SO satiating! So adding a serving (20-30g) at each snack or meal can make sticking with lower calories feel much easier because you won’t feel as hungry.

Ok, but what about Fat Loss?

Sticking to a calorie deficit is NEEDED for weight loss, and if you have a adequate protein intake then you can be more sure that any weight lost is fat vs lean muscle. This is VERY important because the more muscle you have, the leaner you will look(regardless of the scale) AND the more calories you will be able to burn throughout the day because muscle is takes more calories to maintain than fat.

Protein Examples:

Chicken Breast, Lean Steak, Pork Tenderloin, Turkey Breast, White Fish, Canned Tuna in Water, Egg Whites, NF Greek Yogurt, NF Cottage Cheese, Protein Powder

Vegan Options: Lentils, Edamame, Tofu, Chickpeas

Protein Ideas:

Here’s some posts I have on way & yummy ways to get in protein! Tap the photo to head to the original instagram post for more tasty protein deets!








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

Need help with reaching your fitness goals with enjoyment and balance from a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my Coaching Services which range from me just setting up what your protein needs are with a Macro Calculation and training programs to macros with meal ideas to more in-depth 1:1 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.

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.

The Fit & Healthy Cook Gift Guide

PEELER

Perfect for daily carrot salad for estrogen detox!


GLASS BAKING DISH

Better than metal/aluminum that can be absorbed in food.


BROWN PARCHMENT PAPER

Great to use if using a metal pan! Better than foil that can be absorbed in food.


ELECTRIC GRILL

Grilling can be such a healthy way to cook food! During the cold months an indoor grill is perfect for staying on track!

Hamilton Beach Electric Indoor Searing Grill with Viewing Window and Removable Easy-to-Clean Nonstick Plate, 6-Serving, Extra-Large Drip Tray, Stainless Steel (25361)


INSTAPOT

Instant Pot Duo 60 7-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, and Warmer, 6-QT, Stainless Steel/Black


AIR FRYER

Get crispy food without all the oil!

Ultrean Air Fryer, 4.2 Quart (4 Liter) Electric Hot Air Fryers Oven Oilless Cooker with LCD Digital Screen and Nonstick Frying Pot, ETL/UL Certified,1-Year Warranty,1500W (Black)


CERAMIC PANS

BEST for nonstick for keeping cooking low in oil (which can save a lot of calories!) and not getting heavy metals in food.


VEGGIE SPIRALIZER

Great for making veggie noodles!


COFFEE FROTHER

Great way to reheat coffee vs microwave and also a yummy way to add milk for Macro Balanced coffee =)


MACRO CALCULATION $50

Help your friends/family get started with balanced nutrition by having me calculate what Macros will help them reach their fat loss goals!

Macro Calculation


VEGETABLE DICER

GREAT for salad toppings & making chili!


MANDOLIN SLICER

Great for making potato, zucchini, carrots, or cucumber chips!


FOOD SCALE

I’ve used this scale for YEARS! Always accurate and not a battery drainer!


SINGLE SERVE BLENDER

Great for recipes Daily Adrenal Smoothies!


ANOVA SOUS VIDE

The EASIEST way to cook protein without drying it out or burning it! Looks complicated but is seriously SO simple!


WATER FILTER PITCHER

Easily add clean water to recipes or when washing produce.


GLASS MEAL PREP CONTAINERS

So sustainable & photograph well 😉


3 COMPARTMENT GLASS MEAL PREP CONTAINERS

Just got these for preps that have foods I don’t want to touch!


FOOD PROCESSOR

Great for sauces, chunky soups, making meatballs or fine chopped veggies!

Aicok Hand Blender, 4 in 1 Immersion Blender with Mixing Beaker(800ml), Chopper, and Whisk, 12-Speeds, Multifunctional Blender with Anti-Splash Blade, BPA Free


NONTOXIC PANS & POTS

I LOVE Our Place products! They have beautiful dishes too! I have their pans, cast iron skillet, bowls, and plates!


KNIVES

I LOVE THESE high quality knives for easy chopping! Great for a gift too! SAVE with code MACROS


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

The “Gym Goer” Gift Guide

GYM BAG

Sports Gym Bag with Wet Pocket & Shoes Compartment, Travel Duffel Bag for Men and Women Lightweight, Mint Green


RESISTANCE BAND SET

Great for those just get started!


Kootek 18 Pack Resistance Bands Set Workout Bands – 5 Stackable Exercise Bands 5 Loop Resistance Bands 2 Core Sliders with Door Anchor and Handles, Legs Ankle Straps, Carry Bag & Guide Book for Home


APPLE AIRPODS

Apple AirPods with Charging Case (Latest Model)


WIRELESS HEADPHONES $30

Wireless Earbuds, Bluetooth 5.0 Headphones TWS Stereo Wireless Earphones Sweatproof Bluetooth Earbuds 90H Playtime in-Ear Headset Earphones with 2000mAh Charging Case Built-in Mic Deep Bass for Sports


$30 STEP TRACKER!

Letsfit Fitness Tracker HR, Activity Tracker Watch with Heart Rate Monitor, IP67 Water Resistant Smart Bracelet with Calorie Counter Pedometer Watch for Kids Women Men


FIT BIT (ON SALE!)

Fitbit Versa 2 Health & Fitness Smartwatch with Heart Rate, Music, Alexa Built-in, Sleep & Swim Tracking, Bordeaux/Copper Rose, One Size (S & L Bands Included)


WORKOUT PANTS AROUND $20!

Ewedoos Yoga Pants with Pockets for Women Ultra Soft Leggings with Pockets High Waist Workout Pants (Ew330 Black, Large)


GYM BAG

adidas Unisex Diablo Small Duffel Bag, White Jeresy/Grey Two/Hi – Res Coral, ONE SIZE


SWEAT SMARTER IN THE GYM 6 WEEK PROGRAM $15

Great for those just getting started in the gym!

SWEAT SMARTER IN THE GYM 6 WEEK PROGRAM


6 WEEK CUSTOM TRAINING PROGRAM $30

Great for those more advanced looking to reach a specific body comp goal!

6 WEEK CUSTOM TRAINING PROGRAM


THINNER, LEANER, STRONGER by Mike Matthews!

Great for those looking for more detail and information on how and why women should train for optimal results

Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Muscle for Life Book 2)


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

Thanksgiving Mindful Eating Without Tracking 🦃

This is not a post about how to track your Thanksgiving dinner (though you essentially could with this method if you wanted to) & this isn’t a post about how this is what a Thanksgiving’s plate “should” look like. This is a post about what a typical Thanksgiving plate may look like & how you can use your hand as a guide for enjoying portions that make you feel fueled & not overly stuffed. Because if you’re someone who tracks macros or normally tries to watch what you’re eating in order to lose or maintain weight, it can be a VERY slippery slope to go into a meal that you don’t plan on tracking & not overdo it.


Take me at Thanksgiving 3 years ago, I was still in my “clean eating is life” mentality, so I was choosing “clean” foods for my dinner & had made my own sides: mashed cauliflower, bland green beans, & turkey with no gravy, & thought since my dinner was “clean” then I could have some dessert…when dessert came around, guess who had 1 piece of every type of dessert equaling probably a whole pie & gave herself stomach cramps 🙋🏼I did this because I was constantly being restrictive with my food & not enjoying foods I liked because I thought they were “bad/unhealthy” but then would find myself excessively overeating them when they would come around at a event. I wouldn’t call that type of behavior healthy at all, & luckily now I know that ALL foods CAN be enjoyed with proper balanced portions 👌(& I have a pie post coming later too)

So now I approach most meals by enjoying a little bit of everything in the right moderation. I don’t need to have more than half a cup (if that) of anything to enjoy the taste of it & the experience. In reality it’s not going to get better tasting the more I eat it.


Note that portions size vs hand size can vary from person to person, so try out this method ahead of time for accuracy👍

And for anyone feeling stressed about Thanksgiving or if after you feel like you overdid, DO NOT beat yourself up about it! If you’re averaging 3 meals a day that’s 21 meals a week, 1 meal out of 21 is NOT going to ruin all progress. Just get back to the plan on Friday 🤗❤️💪

And for those wondering about pie, typical serving of pie is 113g (about a cup and about the size of my fist) macros for this Apple pie 🍎(my fav) sharing the macros vs giving a serving suggestion because pie enjoyment can vary for everyone! But I think knowing what the macros are can be helpful for deciding what size portion will leave you feeling your best!


Other pies:
🎃Pumpkin: 300 kcal 6P/42C/12F
🍒Cherry: 300 kcal 3P/36C/17F
🍑Peach: 280 kcal 3P/31C/17F
🍏Dutch Apple: 320 3P/45C/14F


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.