Macro Blueprint

Home
United States
La Crosse, WI
Macro Blueprint

Macro Blueprint Coaching is a 1:1 nutrition coaching program designed to help you overcome the obsta

APPLY HERE for a free consultation call: https://docs.google.com/forms/d/e/1FAIpQLSfPoyZosQbC_8HeGdfbt8F7bTpObotuz9oaA_lpYttQIrviJw/viewform?usp=sf_link

08/04/2021

REGISTRATION IS OPEN!!! 🥳

I'm so excited to announce my FREE 5 Day Intro to Macro Tracking + Fat Loss Challenge!!!

I'll be going LIVE each day in my private Facebook community to answer all your questions about macro tracking and how to lose fat + keep it off!

This is for you if:
➡️ You want to learn more about macro tracking and how it can help you lose fat
➡️ You've lost weight but gained it back
➡️ You want to enjoy ALL the foods you love, guilt free!
➡️ You don't know how much food you need to be eating to reach your goals
➡️ You have a busy lifestyle and struggle with staying consistent
➡️ You want results that will last and are sustainable!

Now is the time to join, we start August 16th!!

Register HERE: https://bit.ly/free_macros_challenge

08/02/2021

MEAL PREP MONDAY: Pasta Bake 😋

Some of my fave meals to prep are casseroles and pasta bakes that take little time to prep but last for a few days!

Here's the recipe [6 servings]:
1 jar marinara sauce
1 small onion, sautéed
1 pound baby spinach, chopped + cooked
1 pound lean ground beef or turkey (93/7)
1 box barilla protein plus pasta
2.5 oz mozzarella cheese
3 oz colby jack cheese

Sautee onion and baby spinach
Cook lean ground beef or turkey
Cook pasta
Add ingredients together in one pot
Mix in 1 jar of marinara sauce
Top with cheese

Put in 9x13 pan and bake covered 30 minutes @ 350!

You can definitely modify this recipe to your preference by using less cheese or opting for chicken instead of beef/turkey.

Super easy + so perfect for any busy lifestyle!

Macros per serving:
45C/18F/33P

What's your fave recipe to meal prep!?!

07/28/2021

CONSISTENCY TIP: Repeat your meals + snacks!

It's so easy to over complicate your meals and to wonder what you should be eating when trying to live a healthier lifestyle.

It really doesn't need to be.

In fact, it's likely that you always eat the same foods over and over that you enjoy most. But it is good to have a couple options so when you get tired of a meal you can always switch it up.

For example, breakfast I usually alternate between:
Protein oats
Peanut butter toast + eggs
Kodiak cakes with peanut butter

Lunches + dinner:
Tacos
Chicken alfredo
Burrito bowls
Tuna casserole

You don't have to be fancy with your meals all the time! Keep it simple!

What are some of your fave meals you always have on repeat?? 👇

07/27/2021

HOW TO ACTUALLY STAY CONSISTENT WITH YOUR GOALS...

When starting your own health and fitness journey it's important to build the foundation of habits and routines that support your goals.

Habits + routines are what you repeat daily that eventually become second nature.

Here are some healthy habits to incorporate into your lifestyle for optimal success:

Morning routine: Having a morning routine is so important to start the day on the right note. It's a great time to get your mindset right and have a balanced breakfast so you have the energy for your day!

Meal prepping + planning: If you don't have a plan for your nutrition, you're never going to be consistent because you'll always be winging it. You'll want to put some effort into planning one or two days a week where you can prep food for the week.

Scheduling in workouts/priorities: Just like appointments and other important events that happen in our life, if it's not scheduled it won't happen. This should be the same for your goals and what you need to prioritize to see results.

Set boundaries [so you can fully show up for yourself + put yourself first]:

It's important to make time for YOU, so that you can show up for yourself and make your goals happen. It is so easy to always be saying YES to everyone and everything else in life, but you don't have to. You should never feel guilty for trying to become the best version of yourself!

What are some habits + routines you follow?? Comment below!

07/01/2021

QUICK + EASY BALANCED BREAKFAST IDEAS FOR A BUSY LIFESTYLE - Save for later!

It's easy for nutrition to take the back burner when you are busy, but it is entirely possible to make nutrition fit your lifestyle.

Breakfast sets the tone for the day, so it's essential that you're fueling your body with a balanced meal first. When you plan ahead, you can have easy breakfast options prepped ahead of time so that you're always reaching your goals.

Here are some simple meal ideas for those busy mornings:

➡️overnight oats
➡️whole grain toast with peanut butter + eggs
➡️oats with nut butter + protein powder + fruit
➡️breakfast burrito: tortilla with veggies + eggs
➡️avocado toast topped with an egg
➡️kodiak cakes pancakes with nut butter + side of egg whites/veggies
➡️greek yogurt with nut butter + fruit
➡️egg muffins or egg bake with veggies mixed in

What's your fave quick and easy breakfast meal?

06/28/2021

How to create a healthy balanced meal.. SAVE FOR LATER ❤

Creating a balanced meal is important so that your body is getting all the macronutrients it needs. It should give you energy, help you feel full and feel satisfied!

It doesn't have to be complicated and is actually quite simple.

To make a healthy balanced meal you need:
👉 a main carb source
👉 a main protein source - generally 25 to 30g per meal
👉 a main fat source
👉 bonus: veggie/fruit for micronutrients

One of my fave balanced meals is protein oats 😋

The breakdown for protein oats:
Oats 👉 carbs
Protein powder 👉 protein
Peanut butter 👉 fats
[bonus: add fruit]

Macros for meal:
44g Carbs
18g Fat
25g Protein

What is your fave healthy balanced meal?? Let me know in the comments 👇

06/14/2021

Do you struggle with stress eating?

If you do, you're not alone. Stress eating is common, but it is manageable!

I know exactly what it feels like to encounter stress while working a fast-paced job and having a busy life.

I've created a FREE guide with some of my top tips for managing stress eating that have helped me over the years and I hope it helps you as well!

Go to the link in my bio or download HERE 👇
http://bit.ly/how-to-manage-stress-eating

06/07/2021

Why your main health goal shouldn't be weight loss...

Often times I hear a lot of clients main focus is to LOSE WEIGHT

But let me tell you....

You are focusing far too much on the scale and a number dropping.

You are cutting carbs and calories to dangerously low amounts.

The actual problem is....

➡️You aren't focusing enough on FAT LOSS.

You aren't considering the fact that you could be losing muscle and turning 'skinny fat' in the process.

You need to focus more on...

✔️drinking more water
✔️prioritizing eating more protein
✔️higher energy levels
✔️losing inches
✔️visual progress
✔️clothing fitting better
✔️feeling less bloated
✔️managing stress levels
✔️improving sleep
✔️fueling your body with more whole foods
✔️mindset
✔️staying active
✔️getting stronger, not skinny

Which one are you focusing more on...weight loss or fat loss?? Comment below! ⬇️

05/26/2021

MY STORY: 5 YEARS OF MAJOR GROWTH -- THEN and NOW.

In 2016 when I started my health + fitness journey as a Beachbody coach my main focus was weight loss.

❌I was so uncomfortable + not confident with how I looked or felt.
❌I was living my life with zero energy, constantly running my body into the ground.
❌I was undereating and didn't know it
❌I was desperate and thought quick fixes would solve my problem
❌I ate whatever I wanted, when I wanted with no purpose
❌I was obsessed with the scale, I would weigh myself often - sometimes a couple times a day.
❌I was working the night shift at a bakery while still working out every single day.

I eventually lost 20 pounds but I still felt stuck in the same place.

I was focusing on alllll the WRONG things.

It wasn't until 2017 when I started training with a personal trainer that I fully understood everything.

Here's what changed...

✔️I started tracking macros according to my goals, lifestyle and body
✔️I started eating more food and fueling my body
✔️I learned how to achieve the 'toned' look (grow muscle) through training + proper nutrition
✔️I finally had confidence in myself and loved how I felt
✔️I prioritized sleep
✔️I had so much more energy than ever before
✔️I went from working out 7 days/week to 2-3days/week with focus on heavy lifting
✔️I became a Certified Personal Trainer and continued to further educate myself
✔️I achieved two nutrition certifications that taught me more about nutrition + coaching others

The last five years have been HUGE for my mental + physical health.

I am so glad that I have spent this time working on myself + making all the mistakes so that you don't have to make the same.

I want YOU to be able to reach your goals and build a healthy lifestyle you love and feel GOOD again.

➡️I have 2 SPOTS open for my PRIVATE Nutrition Coaching available NOW! APPLY today + let's see if we are a good fit ❤️

➡️http://bit.ly/apply_for_private_coaching

05/10/2021

Are you in alignment with your 𝐛𝐞𝐬𝐭 𝐬𝐞𝐥𝐟?⁣ 🌸
⁣
Do you feel fulfilled with passion for life or are you striving for more?⁣
⁣
⁣
Are you reaching your goals?⁣
⁣
If you could reach xyz goal what would that look like?⁣
⁣
How would you 𝐟𝐞𝐞𝐥 if you reached that goal? ⁣
⁣
𝐂𝐫𝐞𝐚𝐭𝐞 𝐭𝐡𝐞 𝐯𝐢𝐬𝐢𝐨𝐧. ⁣
⁣
⁣
I want to remind you that you CAN do amazing things; ⁣
⁣
You can achieve anything you want. ANYTHING is possible.⁣
⁣
⁣
If you need the extra encouragement to reach your goals, DM me and let's chat!

05/05/2021

The 5 KEY components to a sustainable healthy lifestyle✨

Building a healthy lifestyle that lasts will take time, but you'll never have to start over again.⠀
⠀
My journey started in 2016 as a Beachbody coach with no knowledge of health and fitness. I was starting from rock bottom with the mindset that I needed to lose weight fast.⠀
⠀
It wasn't until I started prioritizing these key components that everything changed for me...⠀
⠀
✨MINDSET - This is SO important and a MUST. Your mindset has to be in alignment with your goals and it's important to know there will be times that you fail, but instead of giving up on yourself you have to take it as a lesson and learn how you're going to improve! This is where the real growth happens!⠀

✨NUTRITION - I'm sure you've heard that nutrition is 80% of your results and 20% is exercise. Nutrition is everything! It wasn't until I started tracking macros that I truly understood how to balance nutrition so that I didn't feel restricted and actually got to enjoy ALL foods!⠀

✨TRAINING - You will want to have some form of exercise built into your lifestyle. It's important to maintain the muscle you have and keep your body healthy.⠀

✨CONSISTENCY - This may seem hard at first, but it's all about building the healthy habits so that you CAN be consistent!⠀

✨PATIENCE - Quick fixes don't work because they don't last. The only way you're going to see lasting results is if you don't rush your results. Be patient and they will come!⠀
⠀
Are you incorporating these key components into your lifestyle?? Tell me in the comments below 👇

04/29/2021

INTRO TO MACROS: WHAT ARE THEY??

Macros, short for macronutrients, make up the overall calories you eat broken down into three categories:⁣
⁣
➡️Proteins⁣
➡️Fats⁣
➡️Carbs⁣
⁣
Everybody eats macros as they are in every single food you eat. You need these nutrients in large amounts daily to properly function and live everyday life with energy! With the proper balance of macronutrients, you can reach whatever goal you have in mind. ⁣
⁣
PROTEIN is commonly under-rated and a nutrient most people don't get enough of. It's important for many reasons including maintaining and building/repairing muscle + other tissues as well as boosting immunity. If you're looking to build muscle or obtain that 'toned' look, you NEED sufficient protein! ⁣
⁣
⁣
CARBS or carbohydrates are your body's main source of energy. They are essential for brain function, digestive health + much more. If you've ever tried cutting carbs and felt sluggish, this is probably why! ⁣
⁣
⁣
FATS are important for staying satiated, or feeling fuller for longer, hormone health, vitamin absorption, and energy. ⁣
⁣
⁣
Are you ready to learn more about macros and what proper balanced nutrition looks like? DM me 'MACROS' and let's chat!

Address

La Crosse, WI

Telephone

+16087998505

Website

http://jkhmacrocoaching.com/

Alerts

Be the first to know and let us send you an email when Macro Blueprint posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Want your school to be the top-listed School/college in La Crosse?