Confused about what and how much to eat? I gotchu. In this episode, I explain step-by-step how to conduct a simple, yet effective nutrition audit. Taking the time to audit your nutrition is the first step in establishing a baseline for your energy needs and empowering you to make the right choices to *actually* move the dial when it comes to your physique. LISTEN HERE Grab this FREE guide, which explains EXACTLY how to conduct…

Eat the banana.⁠⁠🍌 ⁠⁠ Hell, eat two bananas.⁠⁠🍌🍌 ⁠⁠ It’s absolutely ridiculous when I hear people say there’s ‘too much sugar’ in bananas.⁠⁠ ⁠⁠ If anything is keeping you from your goals, trust me, it’s NOT the banana.⁠⁠ ⁠⁠ Bananas and pretty much ALL fresh fruits have vitamins, minerals, nutrients, and fiber that, when it comes to the health benefits, truly outweigh the ‘sugar’ and ‘carbs’ that come along with them.⁠⁠ ⁠⁠ If you’re failing…

You are not alone if you’re tracking macros and wondering how to ACTUALLY hit your protein goal. It is not always easy, and I promise with the right tools, mindset, and a gamePLAN, you will be able to ACTUALLY hit your protein goal everyday. Read on for details!  LISTEN HERE How to ACTUALLY hit your protein goal One of the most common questions that I get from nutrition clients is “how do I get more…

Should you reuse old macro numbers? This question is not necessarily straightforward, but the short answer is no. Read on!   You lost 10 pounds and gained back 15.⁠⁠ Maybe that diet really didn’t work…and maybe you shouldn’t try it again!⁠⁠ ⁠⁠ Have you ever done a diet that worked really, really well? One that helped you drop the weight in a record amount of time?⁠⁠ (Maybe it was macro numbers so low they essentially starved…

In this episode, I share my current nutrition and fitness “framework.” I put framework in quotes because it is not a strict/black and white approach and changes from day-to-day depending on how I feel, my schedule, etc. But I thought sharing this information might be helpful to others, so I wanted a way to summarize what I’m doing now since I’m feeling so good! I hope my story gives you some ideas for your own…

If you’re curious about the Bean Protocol, this episode is for you! I cover what it’s all about and answer some frequently asked questions. Basically, I get right to it with Bean Protocol FAQs!  I’ve done the Bean Protocol for 2 weeks now, so I share my personal experience and then get into some specific details about the protocol and how it works. I share some background about Karen Hurd as well as how and…

Welcome to this morning’s iced coffee date! I’m so glad you’re here! Let’s dive into macro and mindset! LISTEN HERE This morning we’re talking about top macro (and mindset) mistakes and how to overcome them. Mistake #1: Being obsessed with your macro goals No matter how much you try, you’ll never be perfect at counting your macros. Being consistently good vs. occasionally perfect will set you up for success. Both in macros and in a…

The Lean Macros Bundle is a comprehensive, 150-page macro bundle to help you lose weight while never cutting out the foods you love. It’s no secret that counting macros have an important part in my personal health journey, and I have been able to help so many other women with their own health journeys by incorporating (flexible) macronutrient counting into their lives. If you’ve been curious to incorporate macro counting into your life, but have…

I recently had the opportunity to be interviewed on the Run Eat Repeat Podcast! Monica and I had a great conversation (it was also fun to catch up with an old friend!), but we didn’t necessarily focus on diets or weight loss. Instead, we talked about macros and how a balanced diet can help you feel better and run better. Ok, sure, sometimes macros get a bad wrap. If you abuse them, you will not…

Ever wondered what to eat for hormonal balance? Check out my free functional foods meal plan and prep guide to support your menstrual cycle! It’s likely just the hormonal balance meal plan you’ve been looking for!  If you’ve been reading Carrots ‘N’ Cake in the more recent years, or have been hanging out with me on Instagram lately, you know that I am super fascinated with all things hormonal health. It’s one of the main…

Not ready for a full-on coaching opportunity? Or maybe you just want to dabble in macros and at-home workouts without investing a lot of money? I totally get it, which is why I created a more affordable option for those who want the information from the Macro Movement Mentorship, but don’t have ample time to commit or who are more self-starters and like to learn on their own. Macro Movement Lite is an 8-week, self-paced course,…

Right out of college, I gained 25 pounds.⁠ ⁠ Suddenly, life was so different. I was living in a new city, had a 40+ hour/week job, was commuting nearly 3 hours a day on public transportation… my cushy college life was over. No more dining hall salad bar, flexible schedule, ‘quick walk’ to the gym, or friends to exercise with.⁠ ⁠ I was overwhelmed, stressed, and it felt like I just couldn’t get myself together.⁠…

Fiber is an often-overlooked weight loss powerhouse…⁠⠀ ⁠⠀ Because it keeps your gut bacteria healthy, it influences how food is digested, how fat is stored, and whether you feel hungry or full. ⁠⠀ ⁠⠀ If you’re not getting enough fiber in your diet daily, you’re more likely to create an unbalanced gut which can cause a weight loss stall or even a weight gain.⁠⠀ ⁠⠀ Getting fiber in can be a challenge, especially if you’re…

Is your metabolism “damaged?” ⁠⠀ ⁠⠀ Short answer: No.⁠⠀ ⁠⠀ Having a damaged metabolism is not a thing. Sure, your metabolism can slow down, but it’s not the “point of no return” when it comes to fat loss. ⁠⠀ ⁠⠀ Our metabolism is constantly changing and ADAPTING to what’s going on in our lives. ⁠⠀ ⁠⠀ Let’s talk about traditional diets and how your body adapts…⁠⠀ ⁠⠀ Say you’re eating around 2,000 per day and…

Wondering how to hit your protein goal when you’re a vegetarian? You are not alone. I get this question quite a lot, especially from prospective vegetarian nutrition clients who want to track macros. ⁠ It seems like a lot of people think that macros are just for people who eat meat, but that couldn’t be further from the truth. Macro are for EVERYONE!! Macros are a TOOL (not a diet) to help you learn more about…

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