Macros 101

These are the 6 lessons I wish someone had told me when I was first starting my fitness journey. I spent 12 years learning them, so you don't have to.Learn how to balance these in everyday life and while traveling. No sugar coating on this one. They might hurt to hear, but they'll change your life for the best!Got feedback or a topic you want covered? Email [email protected] or DM @digitalnomadfit on Instagram, and check out my free resources at digitalnomadfitness.com.

A morning routine doesn't need to take the whole morning, a 5am alarm, an ice bath, or a two-hour journaling session.In this episode, I share the 6 habits I use myself and with the nomads I coach. Take these as inspirations for your own day. Maybe you'll take 1-2, maybe you'll take all 6. The best method is to try and experiment with what works best for you.Got feedback or a topic you want covered? Email [email protected], or DM on instagram @digitalnomadfit.Also, check out my free resources on digitalnomadfitness.com.

Drinks are one of the easiest ways to meet people when you travel, and they can have a big impact on your fitness goals. In this episode, I break down what alcohol does inside your body, from how your liver processes it to why it's called the secret fourth macronutrient. We talk about why fat burning slows down while you drink, why late-night decisions get harder, and how alcohol affects your sleep, hydration, and muscle recovery. Then I share five action items to help you enjoy the social side of travel and still make progress.Got feedback or a topic you want covered? Email [email protected] or DM @digitalnomadfit on Instagram. Free resources at digitalnomadfitness.com.

Your nervous system is trying to keep you safe and comfortable. But learning a new habit requires you to constantly leave your comfort zone. In this episode, I break down the Yerkes-Dodson law and how it explains why some habits stick, and why you may have given up on other habits. You'll learn what a 1908 study on mice and electric shocks reveals about learning under stress, why the sweet spot for building a new habit is between boredom and anxiety, and how I use this with my coaching clients to help them learn new habits that they will use for the rest of their life. If you have any feedback you can email [email protected] out my free resources here https://digitalnomadfitness.com/free-resources/And check out my website here: https://digitalnomadfitness.com/

Your body taps different energy systems depending on how hard and how long you're working. Riley breaks down the aerobic and anaerobic systems, what's happening in your body during each one. Which is important if you want to understand how to fuel properly during your next big adventure.If you have any feedback you can email [email protected] out my free resources here https://digitalnomadfitness.com/free-resources/And check out my website here: https://digitalnomadfitness.com/

Protein, carbs, and fat each play a different role in how your body performs and recovers, but the internet over-complicates things. Riley breaks down the basics of each macro, what happens when you're not getting enough of one, how much you should be eating, and how to think about the balance between them without overcomplicating it.If you have any feedback you can email [email protected] out my free resources here https://digitalnomadfitness.com/free-resources/And check out my website here: https://digitalnomadfitness.com/

Showing up in a new country without a plan for food, supplements, or training is tough. In this episode, I break down how I scout grocery stores, find reliable supplement sources, and pick a gym in a new city within the first few days of landing.If you have any feedback you can email [email protected] out my free resources here https://digitalnomadfitness.com/free-resources/And check out my website here: https://digitalnomadfitness.com/

Jet lag is a real bummer. It can destroy a week of training, work, and increases your chance of getting sick. In this episode, I walk through the protocol I use with my coaching clients to reset sleep, manage light exposure, and keep inflammation down after long flights.If you have any feedback you can email [email protected] out my free resources here https://digitalnomadfitness.com/free-resources/And check out my website here: https://digitalnomadfitness.com/

In this first episode I share how I built a training and eating routine that survived years of full-time travel, why remote workers need a different approach to fitness than the standard gym-goer, and what you can expect from this show going forward.Learn more at digitalnomadfitness.com