Lionhearted

This week I sat down with the Croga CrossFit 2019 Member of the Year and one of our Croga Nutrition Coaches, Meghan Pierce for a chat.

Meghan had one hell of a successful year of self improvement that included about 60 lbs of weight loss, tons of athletic improvement and a complete shift in mindset.

She attributes a lot of her success to establishing new habits and changing her internal monologue about the way she perceives or responds to things that would have previously sent her on a month long negative path.

Meghan’s story has been incredible to watch and I’ve loved seeing her take the next step in her journey by becoming a coach because she has so much knowledge to share that it would be unfortunate if she kept it all to herself.

I hope you enjoy this episode and pick up something valuable. I’ve already taken some of what she shared and implemented it into my own life and I’ve got her favorite book, Atomic Habits, at the top of my list to read next.

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This week I sat down with our Croga Nutrition Coaching Staff (Cody, Meghan and Stephanie) to answer a bunch of questions form our newest set of clients and some frequently asked questions we’ve been asked over and over during our first year of nutrition coaching.

The questions were very well rounded, including, how to weigh and measure food properly, how to get more protein, how much water to drink daily, carbs versus net carbs and how to log these foods and much more.

And since there were four of us answering every question, the answers provided great insight and lots of different tips and tricks that should help you find something that works for you.

We hope you enjoy the episode and if you are interested in one-on-one nutrition coaching or have additional questions you’d like us to answer, shoot us a DM on Instagram at @CrogaNutrition or shoot us an email to [email protected] and we’ll get your more info or get your questions answered in our next podcast.

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Questions & Time Stamps

3:45 - #1 - I currently find myself with extra carbs towards the end of the day. What are some good (maybe pre/post workout) snack ideas?

9:40 - #2 - I would love a good high protein breakfast option that doesn’t include eating 6+ egg whites. I have mixed it up with “oatless oatmeal” but I get tired of it quick. Got any suggestions?

16:28 - #3 - My clothes don't fit me as well anymore... With shelter in place, it doesn't matter as much (plus baggy is coming back in style). That said, do I buy clothes that fit me now? Or wait until I hit my target goal? And should I keep my current clothes in case I need them in the future?

24:25 - #4 - Is it best to have more carbs earlier in the day or is the goal to split macros between 3 meals?

29:10 - #5 - If you're cooking something with oil, such as roasted sweet potatoes with olive oil, for example, how do you count the oil - as the full amount used or a portion given that not all of the oil is absorbed by the cooked food?

30:46 - #6 - How much water should a person drink?

36:19 - #7 - Net carbs vs total carbs. I have tortillas that are 30 gr of carbs a piece but 25 of those are fiber and only 5 are considered “net” carbs (starch I presume). How should I log them? Net or gross?

42:25 - #8 - If you go wildly over carbs or protein one day (ie 20-30percent over your macros because you ate out) are you best off doing which of the following: (1) Just writing that day off and continuing with the same macros the next day, (2) Trying to trade protein for carbs or carbs for protein if you can in any remaining meals. Ie if you are over protein by 15g then eating 15g less of carbs that day if you can (3) Compensating the next day by decreasing what you went over in (Ie if you went over in protein having a little less the next day)

50:23 - #9 - I’m regularly over on my carbs and fat, but I think that’s because I eat out too often. I assume people who know what they are doing plan ahead to hit their macros? Is that what I should plan to do to be successful? And similar to Whitney, if you’re way off, what’s the best approach for the rest of the day or the day following?

60:14 - #10 - We meal prepped but I don’t know how to count it. Can you help?

Follow us on Instagram: https://www.instagram.com/lionheartedpodcast/

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Follow Croga Nutrition Powered by WAG on Instagram: https://www.instagram.com/croganutrition/
Music: https://www.bensound.com/royalty-free-music