Feel Better, Look Stronger, Show Up Braver — Starting Today

NUTRITION
How to Estimate Your Calories and Macros for Fitness Success

You can get anywhere if you drive a car — but it’s a lot easier and faster with GPS.
Tracking your calories and macros works the same way: you can reach your fitness goals without them, but you’ll likely get there faster (and with fewer wrong turns) if you have a roadmap.

Counting macros doesn’t have to mean obsessive math or food scale prison. It’s simply about awareness — knowing what you’re putting in your body and how it aligns with your goals. Once you understand the basics, you’ll be able to eat with more freedom and better results.

Step 1: Estimate Your Maintenance Calories

Your maintenance calories are what you need to eat to maintain your current weight. The fastest way to estimate this? Multiply your bodyweight (in lbs) by 14–16 depending on your activity level:

• 14 = sedentary

• 15 = moderately active

• 16 = very active

Step 2: Set Your Goal

• Fat loss? Subtract 300–500 calories

• Muscle gain? Add 200–300 calories

• Maintenance? Stay as is

Important: The goal is consistency, not perfection.

Step 3: Break Down Your Macros

Use the following macro targets (based on total daily calories):

• Protein: 0.8–1.2g per pound of bodyweight (Ideally, I like to keep this right at 1g/lb)

  • Essential for fat loss, muscle repair, and hormone support — especially in women.

• Fats: ~25–30% of total calories

  • Crucial for brain health, hormones, and energy.

• Carbs: Fill in the rest

  • Your body’s preferred fuel source, especially if you’re lifting or chasing kids.

Example Breakdown for 2,000 calories/day:

• Protein: 150g = 600 cal

• Fat: 67g = 600 cal

• Carbs: 200g = 800 cal

Why It Works

Studies show that people who track their food intake — even loosely — tend to make better choices, eat more balanced meals, and see better fat loss results than those who don’t (International Journal of Behavioral Nutrition and Physical Activity, 2011).

You don’t need to obsess, but awareness is power.

If you’re new to it, or not interested in being tied to a food scale I recommend simply starting by tracking your overall calories and protein every day. Let your fats and carbs fall wherever as long as you’re hitting those two numbers!

Quick Tip to Start

Track for 3–5 days. Notice your trends. You’ll be shocked how much (or how little) protein you’re actually eating.

HEALTH/WELLNESS
Why Sleep Might Be the Strongest Thing You’re Not Training

Women need more sleep than men — yet often we get less.

It’s actually funny that at 8 months postpartum I’m talking about sleep but for the rest of you this is important!

In the world of health and fitness, we obsess over steps, macros, workouts, and even supplements. But there's one powerhouse habit most of us neglect: sleep. Not only is it critical for hormone regulation, mental clarity, and immune strength — it might just be the most important form of recovery you're not training.

The Science Behind It

Sleep is when your body goes into full repair mode. During deep sleep, your brain clears out waste, your muscles rebuild, and your hormones reset — especially cortisol (stress) and insulin (blood sugar regulation).

And here's the kicker: women who sleep less than 6 hours a night are more likely to struggle with weight gain, cravings, irritability, and even increased inflammation, according to research published in the Journal of Clinical Endocrinology & Metabolism.

One study even found that short sleep duration was associated with decreased leptin (the “I’m full” hormone) and increased ghrelin (the “I’m hungry” hormone). Translation? Poor sleep can hijack your hunger cues.

Quick Wins to Train Your Sleep

• Aim for 7–9 hours of sleep per night. Yes, really. Your body needs it.

• Set a “wind-down” alarm 30 minutes before bed — ditch the screens and do something calming.

• Keep your room cool, dark, and quiet. Ideal temp? Around 65°F.

• Try magnesium glycinate at night — it’s been shown to help relax the nervous system and support sleep.

Real Talk

You can’t out-supplement, out-caffeinate, or out-train poor sleep. If you're doing everything right and still feeling stuck — it might be time to stop grinding and start resting. If you need help with your sleep reach out to me and let’s figure out a plan together!

Sleep is not a luxury. It’s a strategy.

MINDSET
Tomorrow Is Waiting On You — Show Up Before You’re Ready

You don’t need more time. You don’t need more planning. You need more you.

If you want to change your life, you change your days. And that starts with how you show up today — not next week, not next month.

Here’s what most people get wrong: they think motivation comes first. But it doesn’t. Motion creates momentum. You get motivated by doing, not by thinking. So if you want to feel better, be better, or build something bigger — do one brave thing before breakfast.

Yep, today- while you’re reading this. Not when the stars align or you feel more confident. You’ll never feel “ready” to take control of your health, start that habit, or bet on yourself. You don’t wait for readiness — you create it.

✨ Your 3-Minute Assignment for This Morning:

• Write down your biggest goal in one sentence.

• Write down one small action you can take by 9am.

• Commit to doing it — no matter how imperfect.

It doesn’t have to be big. It just has to be done.
Send the email. Get the workout in. Swap the sugary breakfast for protein. Start your day proving to yourself that you keep your word.

Because when you show up early for your goals, life starts showing up for you.

Make yourself Better Today.