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    Personalized Fitness Education for Women
Spreading Your Macros Equally

2022-07-15Updated: 2024-03-13 calyx health and fitness

Choosing the right foods to build meals, like anything new, it takes time, practice, and consistency! Once you know your macro needs, keep things simple by building meals with few ingredients and then try incorporating other foods into your weekly meals. Below are some examples to help you on your  journey. Let’s assume your daily macros are: 130g protein 250g carbs 60g fats Now, you will need to spread your macros across how many meals you consume a day. Depending on training, and goals this can be complex. To keep it simple we will spread your macros equally across 3 meals. This gives us... Read The Rest
Track Your Meals With Accurate Results

2022-02-18Updated: 2024-03-13 calyx health and fitness

Tracking macros can make a significant difference in reaching your desired goals whether it is fat loss or muscle growth. Using a macro app makes calculating and tracking easier. However, unless you know how to accurately and consistently log your data, your calories and macros will be wrong leaving you frustrated. This guide is to help busy individuals save time and get accurate results tracking meals. tools to get you started Download a nutrition app like Nutritionix Track or Mymacros . These nutrition apps have a barcode scanner for foods that come in packages, but you will need a food scale... Read The Rest
Why Macronutrients Are Important

2022-01-31Updated: 2024-03-13 calyx health and fitness

Macro is short for macronutrient. Carbohydrates, proteins, and fats are all types of Macronutrients. They are the nutrients your body needs in large quantities for energy. Just about everything you eat is made up of carbohydrates, proteins, and fats. Some fit in one category, others fit in more than one. Each type provides a certain amount of energy per gram, expressed in calories. When exercising to meet your fitness goals, energy from the right sources is even more important. Carbohydrates Carbohydrates – or carbs – are the body’s primary fuel. They provide energy for your muscles and the central nervous system during... Read The Rest
Dieting is as much a mental battle as a physical one

2021-04-08Updated: 2024-03-13 calyx health and fitness

The way to fat loss, weight maintenance, and improved body composition is often as simple as adherence to your diet plan. Building new habits is like learning a new skill. You have to work at it, practice it, and have patience with yourself. Here are 7 tips to help you stick to the plan 1. Set realistic goals and have a plan to achieve them! This could include meal planning, tracking food, and precise portion control by scale weights. Plan lifestyle goals that will help you achieve your end goal. Consistency is key to achieving the end goal! 2. Eat foods you like!... Read The Rest
Can Food Choices Affect Your Calorie Burn?

2020-11-12Updated: 2024-03-13 calyx health and fitness

Did you know there’s a way to eat more, exercise less, and still lose weight? All calories are not created equal! TEF, or the Thermic Effect of Food, is often misunderstood and underestimated. TEF is the proportion of food’s energy intake that your body burns to metabolize the food. The higher the TEF, the harder it is for your body to harvest energy from food. This means your body uses more energy to digest and process higher TEF foods, which means you get to eat more- not less calories- and get better results! Foods with higher TEF also help with satiety (being... Read The Rest