What Is The Macro Diet With @mindinmymacros
CW // eating disorders. Please note, this blog contains information you may find triggering.
If like us, you’re all about maintaining a healthy lifestyle, chances are you’ve heard of the macro diet. But while many of us are familiar with the term ‘tracking macros’, knowing how to get started is a different matter altogether.
As we all know, dieting is tough. After all, nobody likes being told what you can and can’t eat, especially when so many diets restrict you from eating the food you love. However, this is where the macro diet differs.
To help us understand more about what macros are and the benefits of tracking macros, we spoke to macro coach, Dani. So, if you’re looking to switch up your eating habits or gain more muscle mass, this blog is for you.
WHAT IS THE MACRO DIET, WHAT DOES IT INVOLVE AND WHAT ARE THE BENEFITS?
A macro diet, also known as macro-tracking, is a way of eating in which one is aware of the macronutrients (macros) they are consuming. Macronutrients include carbs, fat and protein. When we eat in a macro-focused way, we are able to achieve different goals more sustainably. This could include fat loss, body recomposition and muscle gain.
WHAT DO YOU TYPICALLY EAT IN A DAY?
I always focus my meals around a source of protein and build around that. My typical day currently looks something like protein oats or an egg white breakfast sandwich with turkey bacon for breakfast. I seem to always alternate between sweet and savoury.
Lunch tends to consist of a deli turkey wrap or a whole grain lavash filled with LOTS of veggies.
Dinner is always something different. I typically choose a lean protein source, such as ground turkey, chicken, shrimp or chicken sausage, and base it around that. A few of my favourite meals right now are chickpea pasta with ground turkey bolognese, veggie-stuffed chicken breast or a turkey burger with sweet potato fries.
If you’re seeking a plant-based alternative, we recommend a soy-glazed tofu stir-fry or vegan mac ‘n’ cheese.
WHAT DOES YOUR WEEKLY WORKOUT SCHEDULE LOOK LIKE?
My workouts focus around strength training and daily movement. I practise area-specific strength training five days a week: two lower body days, two upper body days and one full body/core workout. I aim to work on progressive overload (lifting heavier where possible each week) to build muscle mass - that’s been my ultimate goal over the past year.
Outside of my strength training, I like to do two days of Low Impact Steady State Cardio (LISS), which either consists of an incline walk, peloton ride or an occasional easy run. I also aim for 10,000 steps a day, as this helps to increase our metabolic rates.
WHAT ARE SOME OF YOUR FAVOURITE HOMEMADE RECIPES, WE’D LOVE TO TRY SOME?
All of my recipes are simple, quick and require minimal ingredients. I focus most of my recipes around protein and whole foods.
My all-time favourite recipes are my protein crepes (really great macros and so delicious) and my low-carb pickle juice chicken tenders.
DO YOU HAVE ANY RECIPES OR RECOMMENDATIONS FOR HEALTH FOOD SWAPS TO MAKE MEALS MORE ‘MACRO-FRIENDLY’?
Yes, I’m well known for my healthy food swaps! A few great ways to cut back fat intake include using cooking sprays rather than pouring oil, substituting powdered peanut butter (½ the fat of regular nut butters) in replace of fattier nut butters that use oils, and using low-fat greek yoghurt based dressings instead of oil-based dressings.
One of my favourite swaps is chickpea pasta for regular pasta. I am a huge pasta fan and always opt for chickpea pasta because it packs up to 20g of protein per serving, whereas regular pasta typically contains less than 10g of protein.
WHAT ARE YOUR TOP TIPS FOR STAYING ON TRACK?
Save and screenshot the image below to help keep on top form.
WHY IS IT IMPORTANT TO HAVE BALANCE?
The greatest thing about tracking macros is that you don’t have to eliminate any food from your diet. No food is ‘bad’, it’s just about how you balance and position your day.
Through working with so many women who have had a restrictive mindset around food, including myself, restriction has often led to binge eating. When we restrict food or label certain foods as ‘bad’ and avoid them, we often find ourselves over-eating or experiencing cycles of binge eating. When we don’t restrict foods or put labels on it, and instead, eat them in moderation and integrate them into our days in a balanced way, we can achieve our goals whilst feeling satisfied.
IF YOU’RE BULKING OR CUTTING IN THE GYM, WHAT IS A FOOD YOU SHOULDN’T GO WITHOUT?
There isn’t a food you should or shouldn’t go without, as long as it fits within your macros for the day. However, protein is of utmost importance, regardless of what phase you’re in.
Protein comes in many different forms, including lean meats, powders, beans and more. There’s no ‘magic food’ to get you to your goal. I always recommend to my clients building their meals around a protein source and ensuring they’re hitting their protein goal above anything else.
DO YOU HAVE ANY WORDS TO HELP INSPIRE AND MOTIVATE OUR AYBL COMMUNITY TO ACHIEVE THEIR GOALS?
Consistency is key. Whether that’s showing up to the gym or focusing on your nutrition, it’s all about being consistent long-term. Quick fixes aren’t sustainable and although they can yield quick results, they often lead us right back to where we started.
When we make long-term changes, even if it’s just 1% every day, those changes will add up to reveal life-long results - and the best part about it? You don’t need to go from zero to 100, start small. Choose one thing each day to focus on, make that your goal and build on that each week until it starts to become a habit. Overtime, you’ll be surprised at how much you’ve accomplished and how important consistency is!
The bottom line is, ladies, everyone’s fitness journey is different and the best way to stay consistent and achieve your goals sustainably is to go at a pace that is manageable for you.
There’s no point comparing yourself to the next person, everybody has their own story. So, maybe the macro diet will work for you, maybe it won’t. However, it’s safe to say that Dani has all the tips and tricks when it comes to tracking macros.
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Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
That’s a question we don’t ask ourselves enough.
It’s quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?
So many factors are closely related to our mental health, which is why it’s important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
That’s why, for Mental Health Awareness Week, we’ve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure you’re doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you don’t drink enough water and start to become dehydrated, your body triggers warning signals that you’re in a ‘life-threatening’ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.
Carry a bottle of water with you to keep your hydration levels topped up. If you’re someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel.
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When we’re stressed, it’s tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary ‘high’. However, these foods can soon leave you feeling exhausted, jittery or sluggish.
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when they’re struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If you’re struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.
READ MORE: How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesn’t just allow us to survive, it helps us to thrive.
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if it’s just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.
Whether it’s something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.
When we’re upset, we don’t always know why we’re feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves we’re ‘weak’ for feeling the way we do.
We all have good days and bad days, and that’s okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.
Starting a new running habit needn’t be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, we’ve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNER’S GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isn’t enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you don’t need any fancy equipment, it’s relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ‘runner’s high’;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether you’re new to running or getting back to it after a long break, it’s really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, we’re not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface you’ll be running on is non-negotiable.
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.
When it comes to the clothing, well, that’s where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.
We all have our own taste in music, which makes it all the more important to pick a playlist that’ll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.
If you need a little inspo, we’ve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that we’ve established the basics, you’re probably wondering exactly how to start running?
Here’s how…
If you’re totally new to running, chances are your motivation levels are pretty high. That being said, it’s as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Don’t be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if you’re returning to running after a long break.
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginner’s running plan further down this page.
Never underestimate the power of rest.
It’s completely natural for your muscles to feel a little sorer than usual, but if you’re experiencing genuine pain or discomfort, it’s crucial you allow it time to rest and recover.
If you’re suffering from sore muscles, more likely than not, it’s DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, you’ll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, it’s best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.
If you’re running for longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
It’s easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesn’t mean you can’t improve aspects of your running form to improve your experience and efficiency.
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure you’re not leaning forward or back at your waist.
Likewise, it’s important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. It’s recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if you’re naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what you’re trying to achieve, and the steps you need to take to get there, you’re making the challenge much tougher than it needs to be.
That’s why we’ve put together the ultimate running plan for beginners.