Episode 26: You F*cked up Your Macros. Now What?

In this episode, Caileen and Ryan discuss various strategies to reduce water retention. They cover topics such as hydration levels, sodium intake, movement, compression wear, and dandelion root tea. They emphasize the importance of staying hydrated, being aware of sodium levels, staying active, and managing stress. They also mention that hormonal fluctuations can contribute to water retention in women. Overall, they provide 5 practical tips for managing and reducing water retention.Key Points: Water retention can be a sign of an underlying issue in the body and can cause discomfort. Checking hydration levels is important, and drinking enough water can help reduce water retention. Thirst is a good indicator of dehydration, and listening to your body's thirst signals is crucial. The amount of water needed varies for each individual and can be influenced by factors such as activity level and dietary choices. Being mindful of water intake throughout the day and making up for missed hydration can help manage water retention. Stay hydrated to reduce water retention Be mindful of sodium intake and its impact on water retention Stay active and incorporate movement to promote circulation and reduce water retention Consider using compression wear to improve circulation Dandelion root tea may help with water retention, but its taste may not be pleasant Manage stress levels as it can contribute to water retention Hormonal fluctuations can also cause water retention in women Time Stamps:00:00 - Intro02:29 - Topic of the Day: Water Retention03:19 - Macros Item: Sour Patch Oreos09:14 - Understanding Water Retention and Its Impact on the Body10:56 -  The Importance of Hydration in Reducing Water Retention12:09 - Listening to Your Body's Thirst Signals12:58 - The Individualized Nature of Water Intake14:29 - Managing Water Retention Through Consistent Hydration16:09 - The Importance of Hydration18:56 - The Role of Movement in Reducing Water Retention19:16 - Using Compression Wear for Circulation20:26 - Exploring Dandelion Root Tea for Water Retention25:18 - Stress Management and Water Retention29:03 - Hormonal Fluctuations and Water Retention34:56 - Conclusion

In this episode, Coach Caileen and Coach Ry are giving you tips on avoiding late-night snacking. They cover topics such as creating discipline, finding alternatives, going to bed earlier, recognizing patterns and triggers, brushing teeth after eating, and maintaining a sustainable diet. They emphasize the importance of finding what works for each individual and implementing one or more of these strategies to curb nighttime eating habits. Key Points: Stop eating after dinner to avoid late-night snacking. Go for a 10-minute walk after dinner to aid digestion and reduce cravings. Keep tempting foods out of sight to reduce the temptation to snack. Find alternative activities to distract from snacking, such as exercise or hobbies. Practice mindful eating and listen to your body's hunger and fullness cues. Create a nighttime routine that doesn't involve food to break the habit of late-night snacking. Create discipline and stick to a plan to avoid nighttime eating Find alternatives to satisfy cravings and replace unhealthy habits Go to bed earlier to avoid late-night snacking Recognize patterns and triggers that lead to nighttime eating and find ways to avoid or replace them Brushing teeth after eating can signal the brain that eating is done for the day Maintain a sustainable diet that allows for flexibility and enjoyment of food Time Stamps:00:00 - Introduction and Setting the Stage08:11 - The Power of Stopping Eating After Dinner11:54 - Going for a 10-Minute Walk After Dinner19:53 - Alternative Activities to Distract from Snacking22:13 - Creating Discipline to Avoid Nighttime Eating24:21 - Finding Alternatives to Satisfy Cravings26:36 - Going to Bed Earlier to Curb Late-Night Snacking33:34 - Recognizing Patterns and Triggers36:15 - Brushing Teeth as a Signal to Stop Eating39:32 - Maintaining a Sustainable Diet

In this episode, Coach Caileen and Coach Ry are diving even deeper into how to stay on track while eating at restaurants. They discuss different types of restaurants and how to make healthier choices when dining out. They cover topics such as fast food, buffets, coffee shops, and Indian food. They provide tips on navigating menus, choosing healthier options, and managing portion sizes. They also emphasize the importance of planning ahead and being mindful of your goals when eating out.Key points: Make healthier choices at chain restaurants by opting for grilled chicken or fish and choosing roasted veggies as a side. Practice portion control and track your food to stay on track while eating out. When eating at movie theaters, choose a small portion of popcorn and track it to stay within your goals. Avoid high-calorie options like nacho cheese and giant pretzels at movie theaters. Bring your own snacks or water to movie theaters if you prefer to stay on track with your nutrition. When dining at fast food restaurants, opt for grilled options, avoid breaded meats, and customize your order to reduce added fats and sugars. At buffets, focus on protein-rich foods, fill up on vegetables, and be mindful of portion sizes to avoid overeating. When eating at coffee shops, choose protein-rich options like egg bites or oatmeal, and be cautious of added sugars in drinks and pastries. When dining at Indian restaurants, opt for lean protein options like tandoori chicken and be mindful of portion sizes and added fats in sauces. Planning ahead, being mindful of your goals, and making smart choices can help you enjoy dining out while still staying on track with your health and fitness goals. Time Stamps:00:00 - Introduction and Podcast Schedule07:40 - Staying on Track at Chain Restaurants15:54 - Making Smart Choices at Movie Theaters25:32 - Fast Food Restaurants29:28 - Calories on the Menu31:55 - Coffee Shops and Eggs36:04  -Buffets and Sodium40:32 - Indian Food and Customization47:31 - Planning Ahead and Smart Choices

Coach Caileen and Coach Ry discuss the importance of tracking your food accurately. They cover everything from tracking greens, and the difference between cooked and uncooked measurements, to the impact of processed foods on progress, and the challenges of eating out at restaurants. They emphasize the need to prioritize goals and make choices that align with those goals. Key Points: Track condiments, sauces, oils, and sneaky snacks to accurately count your macros. Don't neglect tracking greens and vegetables, as they do contribute to your overall calorie intake. Not tracking these items can hinder progress and prevent you from achieving optimal results. Being strict with tracking is essential for reaching your goals and staying on track. Tracking greens is important for overall health and progress towards nutrition goals. Understanding the difference between cooked and uncooked measurements can help with accurate tracking. Processed foods can hinder progress and should be minimized or avoided. Eating out at restaurants can be challenging, and it's important to prioritize goals and make choices that align with those goals. Tools like food scales and portable microwaves can be helpful for tracking and staying on track. Time Stamps:00:00 - Introduction and Technical Difficulties12:06 - Chapter 1: Don't Forget to Track Condiments and Sneaky Snacks28:12 - The Importance of Tracking Greens38:56 - Challenges of Eating Out at Restaurants45:45 - Prioritizing Goals and Making Choices56:54 - Tools for Tracking and Staying on Track

In this episode, Coach Caileen and Coach Ry discuss five ways to get more protein into your diet. They emphasize the importance of increasing portion sizes of protein, especially at dinner, and suggest creative ways to add protein to breakfast. They also stress the need for pre-planning meals to ensure protein goals are met and share the benefits of sneaky protein sources. Key Points: Increase portion sizes of protein to boost protein intake Include a good amount of protein in breakfast to start the day off right Pre-plan meals to ensure protein goals are met Look for sneaky protein sources to add protein to meals Protein is essential for muscle building and fat loss Incorporate protein-rich foods into your meals to increase your protein intake. Plan your meals around protein sources to ensure you're getting enough protein. Use protein powder in recipes like coffee, smoothies, and ice cream to boost your protein intake. Eating protein before snacks can help you feel more satiated and reduce cravings. Experiment with new recipes to find creative ways to add more protein to your diet.

In this episode, Ryan and Caileen discuss strategies for eating out while staying on track with fitness goals. They cover options at Chinese restaurants, including boiled meats and vegetables, and the importance of watching out for high-calorie foods. They also discuss ordering at burger joints and the possibility of indulging in burgers while still maintaining a balanced diet. They emphasize the importance of planning and making special requests at restaurants to fit your goals. Caileen also shares her experience with the Cheat Truck, a mobile food truck that offers delicious pizzas and desserts. Overall, the conversation provides practical tips for enjoying meals out while staying on track with your health and fitness goals. Takeaways Choose boiled meats and vegetables at Chinese restaurants to stay on track with fitness goals. Be mindful of high-calorie foods, such as breaded and fried options, at Chinese restaurants. Consider cooking at home as a way to have more control over ingredients and portion sizes. Opt for lettuce wraps and lower-fat options at burger joints to make healthier choices.  Avoid high-calorie items like chips at Mexican restaurants. Make special requests at restaurants to fit your goals. Plan indulgences and save macros for pizza outings. When looking for pizza alternatives, consider options like buffalo chicken pizza or keto pizza bowls. Italian restaurants often have steak or chicken dishes that can be a safer choice for macros. Sushi can be high in carbs due to the rice, so opt for sashimi or lean cuts of fish without rice. Chapters00:00 - Introduction02:08 - Eating Out and Staying on Track03:47 - Eating at Chinese Restaurants06:38 - Choosing Healthier Options at Chinese Restaurants09:56 - Watching Out for High-Calorie Foods at Chinese Restaurants12:34 - The Joy of Cooking at Home13:43 - Ordering at Burger Joints25:15 - Chicken as a Lower Fat Option25:33 - Choosing Healthier Options at Restaurants30:14 - Making Special Requests at Restaurants31:52 - Avoiding High-Calorie Mexican Foods37:08 - Navigating Pizza Places46:33 - Italian Food53:48 - Sushi

In this episode, Coach Caileen and Coach Ryan are going deep on the limitations of the 'If It Fits Your Macros' approach to dieting and the importance of understanding food sensitivities. They emphasize the need to simplify meal plans during prep and the benefits of an elimination diet to identify food sensitivities. Key Points:- The 'If It Fits Your Macros' approach may not work for everyone, especially those who struggle to adhere to the 80-20 rule.- Understanding and addressing food sensitivities is crucial for optimal health and results.- Simplifying meal plans and removing inflammatory foods can be beneficial during bodybuilding prep.- An elimination diet can help identify individual food sensitivities and improve overall well-being. Pay attention to how different foods affect your body and be open to making changes to your diet based on your body's sensitivities.- If macro tracking becomes overwhelming or leads to decision fatigue, consider using meal plans as a simpler alternative.- Different diets can work for different people, so find the approach that works best for you and your goals.- Nutrition plays a crucial role in achieving health and fitness goals, so prioritize it in your overall fitness journey.Chapters00:00 - Intro01:06 - When 'If It Fits Your Macros' Doesn't Work04:00 - Understanding Macros and Serving Sizes05:06 - Was it worth the macros?05:47 - Exploring Fast Food Options08:07 - Understanding Macros and the 80-20 Rule09:52 - Food Sensitivities and Allergies11:27 - Food Sensitivity Testing and Restrictive Diets13:04 - Food Sensitivities and Bodybuilding Prep16:16 - Simplifying Meal Plans for Bodybuilding Prep20:38 - Avoiding Certain Foods in the Last Weeks of Prep23:51 - Using an Elimination Diet to Identify Food Sensitivities26:28 - The Effects of Regularly Consuming Certain Foods28:53 - Decision Fatigue and Macro Tracking32:10 - The Flexibility of Different Diets37:08 - The Challenges of If It Fits Your Macros45:16 - The Importance of NutritionWant to train with us for FREE?⬇️ FREE 7 DAY TRIAL⬇️ https://www.teamfflex.com/7daytrial⬇️ Take My Free Division Quiz ⬇️https://www.teamfflex.com/femaledivisionquiz⬇️ Find the BEST program for YOU!⬇️ https://www.teamfflex.com/⬇️ Get Your Physique Assessment ⬇️https://www.teamfflex.com/physique

In this episode, Coach Ry and CaiLEAN discuss 5 'health' foods that are not actually healthy and are holding you back from reaching your goals. They cover topics such as the difference between dried fruit and fresh fruit, the misleading labels of keto, gluten-free, grain-free, non-GMO, and organic foods, vegan processed food and the downsides of protein bars. They emphasize the importance of understanding the marketing, nutritional value and ingredients of the foods we consume and making informed choices that align with our goals.Key Points* Not all foods marketed as 'healthy' are actually good for you.* Juices, vegan processed foods, and dried fruit can be misleading.* It's important to read labels and understand the ingredients in the foods you consume.* Opt for whole, unprocessed foods whenever possible. * Consider the water content and nutritional value of dried fruit compared to fresh fruit.* Protein bars may not be the best choice for overall health and can trigger cravings and overconsumption.* Take the time to understand your goals and choose foods that align with those goals.Want to train with us? Try it FREE ⬇️ FREE 7 DAY TRIAL⬇️ https://www.teamfflex.com/7daytrialChapters00:00 - Intro03:20 - Is It Worth the Macros? Review of Apple Jacks and Banana Bread Pop Tarts09:42 - The Problem with Juices12:23 - Vegan Processed Foods19:09 - Dried Fruit32:11 - Dried Fruit vs. Fresh Fruit33:12 - The Misleading Labels of Keto, Gluten-Free, Grain-Free, Non-GMO, Organic40:30 - The Downside of Protein Bars

In this episode, Coach CaiLEAN and Coach Ry discuss how to avoid getting sick at the gym. From simple things like not touching your face without washing your hands first and avoiding sick individuals. They also cover the benefits of breathing through the nose, the importance of quality supplements, and the role of nutrition in preventing illness. They also touch on the benefits of fasting for health and weight management.Key points Avoid touching your face without cleaning your hands first to prevent the spread of germs. Stay away from sick individuals at the gym to minimize the risk of getting sick. If you feel sick, stay home and rest to allow your body to recover. Breathe through your nose to filter out germs and improve overall health. Breathing through the nose can have multiple benefits, including improved facial structure. Taking quality supplements, such as magnesium, zinc, and vitamin C, can support overall health and immune function. It is important to choose supplements from reputable sources that are third-party tested and free from heavy metals. Fasting can be a beneficial practice for improving health and weight management. Time Stamps:00:00 - Intro01:37 - Avoiding Sickness at the Gym09:49 - Avoid Touching Face15:34 - Avoid Sick Individuals18:39 - Stay Home When Feeling Sick28:51 - Breathe Through Your Nose31:51 - Benefits of Breathing Through the Nose34:18 - Recommended Supplements for Overall Health and Wellness38:16 - Importance of Nutrition and Quality of Supplements45:32 - The Role of Fasting in Health and Wellness

In this episode, Coach Ry and Coach CaiLEAN discuss the most common gym mistakes and provide their expert insights on how to avoid them. They dive deep into topics such as hanging on to cardio machines, talking on the phone and texting in the gym, lack of intensity in workouts, excessive talking in the gym, doing too many HIIT activities, the importance of warming up and doing mobility exercises and not taking rest days. Key takeaways:* Avoid hanging on cardio machines as it diminishes the effectiveness of the workout.* Minimize talking and texting on the phone in the gym to maintain focus and intensity.* Ensure proper form and intensity in workouts to maximize results.* Limit excessive talking in the gym to stay focused and avoid distractions.* Avoid excessive HIIT activities and prioritize rest days for optimal recovery and progress. Training with the right intensity and allowing for optimal recovery is crucial for progress.* Engaging in activities outside of the gym can provide additional benefits and prevent burnout.* Be considerate of others by not camping on equipment and cleaning up after yourself.* Warming up and doing mobility exercises are essential for injury prevention and optimal performance.If you are looking for more in-depth help with your fat loss or muscle building goals click here and sign up to train with Team FFLEX and work 1:1 with a real coach FREE for 7 days!⬇️ FREE 7 DAY TRIAL⬇️ https://www.teamfflex.com/7daytrial⬇️ Take My Free Division Quiz ⬇️https://www.teamfflex.com/femaledivisionquiz⬇️ Find the BEST program for YOU!⬇️ https://www.teamfflex.com/⬇️ Get Your Physique Assessment ⬇️https://www.teamfflex.com/physiqueTime Stamps:00:00 - Intro01:01 - Was it worth the macros?03:08 - Gym Mistakes06:34 - Hanging on to Cardio Machines10:40 - Talking and Texting on the Phone in the Gym15:11 - Lack of Intensity in Workouts18:20 - Excessive Talking in the Gym23:11 - Doing Too Many HIIT Activities30:20 - Not Taking Rest Days33:12 - Training vs. Activity37:45 - Camping on Equipment43:06 - Skipping Warm-up and Mobility48:19 - Not Cleaning Equipment