This Podcast Fits Your Macros

Today Coach Caileen and Coach Kiana are sitting down to discuss the pros and cons of hiring a coach, or going the self coaching route.
What is the best option for you?
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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.
Chapters
00:00 - Intro
01:06 - When 'If It Fits Your Macros' Doesn't Work
04:00 - Understanding Macros and Serving Sizes
05:06 - Was it worth the macros?
05:47 - Exploring Fast Food Options
08:07 - Understanding Macros and the 80-20 Rule
09:52 - Food Sensitivities and Allergies
11:27 - Food Sensitivity Testing and Restrictive Diets
13:04 - Food Sensitivities and Bodybuilding Prep
16:16 - Simplifying Meal Plans for Bodybuilding Prep
20:38 - Avoiding Certain Foods in the Last Weeks of Prep
23:51 - Using an Elimination Diet to Identify Food Sensitivities
26:28 - The Effects of Regularly Consuming Certain Foods
28:53 - Decision Fatigue and Macro Tracking
32:10 - The Flexibility of Different Diets
37:08 - The Challenges of If It Fits Your Macros
45:16 - The Importance of Nutrition
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If you've been following the show or Caileen for any length of time, you probably know she has a bit of a cruising obsession! And that's why Team FFLEX is hosting its first-ever team cruise! It's a great chance to meet everyone live in person, eat together, train together, and get to know like-minded members of the Team FFLEX family.
Here are a few details
Link to check out the cruise:

https://virg.in/wFaP
Travel agent to help out:
Samantha, 585-789-0134
[email protected]

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 - Intro

01:37 - Avoiding Sickness at the Gym

09:49 - Avoid Touching Face

15:34 - Avoid Sick Individuals

18:39 - Stay Home When Feeling Sick

28:51 - Breathe Through Your Nose

31:51 - Benefits of Breathing Through the Nose

34:18 - Recommended Supplements for Overall Health and Wellness

38:16 - Importance of Nutrition and Quality of Supplements

45:32 - 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.
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⬇️ Get Your Physique Assessment ⬇️
https://www.teamfflex.com/physique
Time Stamps:
00:00 - Intro
01:01 - Was it worth the macros?
03:08 - Gym Mistakes
06:34 - Hanging on to Cardio Machines
10:40 - Talking and Texting on the Phone in the Gym
15:11 - Lack of Intensity in Workouts
18:20 - Excessive Talking in the Gym
23:11 - Doing Too Many HIIT Activities
30:20 - Not Taking Rest Days
33:12 - Training vs. Activity
37:45 - Camping on Equipment
43:06 - Skipping Warm-up and Mobility
48:19 - Not Cleaning Equipment