Monday, March 11, 2019

Feedback from the Master Your Macros Challenge

Hey there!

I’m so inspired by the clients who joined the January and February “Macro Your Macros” Challenges. I’ve loved hearing about all of the awesome “aha moments” as well as scale and non-scale victories. Seriously, our clients have been crushing it these past couple of months!

I’m also grateful that many of the participants shared feedback when they finished the program, so I wanted to share with you as well. We still have some clients rocking 8- and 12-week plans, but I wanted to share sooner than later, especially if you’re thinking about signing up for the April group in preparation for the summer. It’ll be here before you know it! 🙂 Hopefully, these testimonials inspire you to get after your goals too!


Interested in working with a macro coach now? Check out what plan is right for you. We’ll also have an April “Master Your Macros Challenge” if you want support from a group. Feel free to sign up now for the extra accountability!

P.S. If you’d like to get your feet wet with macros, check out my FREE 5-Day Macro Bootcamp!

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I Feel Strong and Powerful In My Own Body

It’s Monday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Monday as long as they keep coming in. Thank you for reading!

Growing up, I was very bookish and avoided all forms of exercise despite my parents’ best efforts to get me involved in some sort of sport. I was also a very picky eater, especially when it came to veggies, so my diet wasn’t the greatest.

Throughout high school, I always carried an extra 10-15 lbs and my lunch consisted of stuffed crust pizza, strawberry milk and fries swimming in ranch dressing.

My weight yo-yoed in college depending on how excited I was about the gym and whether I was on a salad bar or buffalo chicken wrap kick. I did gain a lot of weight after I got married and hit my all time high of 170 lbs. I was able to lose most of the weight through a low carb diet, though I still avoided the gym.

My first experience with primal eating came in 2014 when my husband came home talking about this paleo diet he’d heard about from a colleague. I started doing a lot of research and decided to start this new way of eating. We weren’t super strict about, using dressings and condiments that were not ideal and I refused to give up cheese (I now know that including dairy is more aligned with the primal way of eating). My husband lost a bunch of weight, and I felt really good even though the scale didn’t move.

Unfortunately, after only about two months, we went on vacation and fell back into our SAD eating habits even after we returned. Fast forward to 2016 and I had moved to another state, finally gotten a full-time job after a year of under employment/unemployment and was steadily gaining weight again. I didn’t realize how lucky I’d been to have been able to walk or bike to work before moving to a bike and pedestrian unfriendly area! I started calorie restricting, but that just left me feeling hungry all the time and my pants were too tight. I weighed in at 155 lbs.

In January, I finally gave in and let my husband sign me up for a gym membership. As much as I disliked exercise, I knew that I had to get my body moving if I didn’t want to look like a lot of the people in my office when I got to middle age. I started strength training which was way more fun than cardio and lost 5 lbs in the first month. But despite hitting the gym 3 times and week and participating in a Crossfit style workout once a week, my weight loss stalled after that. I knew I was building up muscle mass that I’d never had before, but I was mostly motivated to not have to buy new, bigger pants at this point.

By the end of March, I realized that I had to make some serious diet changes if I wanted to get my health completely under control, so I decided to do my first Whole30. It was hard but amazing! I felt great, finally kicked my diet soda habit, reset my taste buds and learned that dairy gives me migraines and makes my seasonal allergies go crazy. I also rediscovered MDA during this time and read years of primal success stories which gave me the courage to keep up this style of eating long term using the 80/20 principle. I also made it a point to try every (primal) food I thought I hated one more time and now I eat many of them regularly. Hello onions, peppers, brussels sprouts, squash, zucchini, fish, nuts, carrots, pineapples, sweet potatoes, tea, and so many more. I’m still working up the nerve to try sardines but there’s a tin of them in my pantry for the day I’m feeling brave!

For the first time in my life, I felt fit and strong. My body learned to love and crave veggies, even at breakfast. I was empowered to make better food choices. I still get anxious about food in social situations sometimes when my social anxiety combines with my fear of accidentally eating dairy and getting really sick, which has, unfortunately, happened. Now if I don’t feel comfortable with my food options, I eat beforehand or bring my own food. My health is totally worth being that weird person for. I have also learned that most people have no idea what is in their food or what is actually good for their bodies. I am so glad to have come upon this way of eating while I’m still young.

My next big health change occurred in the fall of 2018 when I started getting into long distance running. I came into running knowing that I wanted to do it in a way that aligned with my health and nutritional values that I’d worked so hard to get straight. This led me to using the run walk run method to decrease risk of running injuries and to primal keto to avoid all of the sugary fuel and recovery products aimed at endurance athletes. I do all my training runs fasted and eat a bit more carbs right before and after races. I also make sure to focus on keeping up my strength training by incorporating the Primal Essential Movements, even the two I dread-pushups and planks. There is something awesome about being able to take yourself 13 miles on your own two feet, but nothing makes me feel as badass as using the assisted pullup machine.

Doing keto while staying dairy free, maintaining a high veggie intake and properly fueling my athlete body has taken some extra effort but the benefits are amazing. I no longer get hangry if a meal is delayed. I feel strong and powerful in my own body. I weigh less than I did in high school. I have way fewer migraines. I even have abs. I have learned so much about my body and my personal nutrition needs. I still ended up needing to buy new pants twice but smaller rather than larger. I have so much more energy to do the things I love. Most importantly, I now know how to take care of my body properly for a long and healthy life.


The readers featured in our success stories share their experiences in their own words. The Primal Blueprint and Keto Reset diets are not intended as medical intervention or diagnosis. Nor are they replacements for working with a qualified healthcare practitioner. It’s important to speak with your doctor before beginning any new dietary or lifestyle program, and please consult your physician before making any changes to medication or treatment protocols. Each individual’s results may vary.


The post I Feel Strong and Powerful In My Own Body appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Bowled Over.

Our weekend began with a happy little snow dusting. The snow began falling right when we were getting started on Fun Family Friday! March 7 was Mazen’s half birthday (which HE announced the week before!) and so we took him bowling to celebrate. (You guys know that I always acknowledge my half birthday and I think it’s hilarious that I was not the one to point his out!)

While bowling was fun, he was really in it for the arcade. (And by ‘he’ I mean Thomas. HA!)

They both had a blast.

Birch wished he could play Space Invaders too.

Afterward we took the party to Burger Bach and were lucky not to have to wait for a table!

I had a burger and side salad plus a few handfuls of fries from the family bowl.

Waiting for Mazen at home I had a cupcake from the new Vivi’s Cake and Candy (the same concept as Sweethaus with a re-branding, thank goodness the buttercream lives on!) It was actually leftover from a party, and I was a little worried he wouldn’t like the coconut “sprinkles” on top and he made a point to come up to me and say “that coconut was actually quite good.” LOL – I didn’t like coconut until I was in college!

Bedtime snuggles! [This robe is the warmest, coziest thing! You must own for winter!]

On Saturday morning I was up and at ’em for my workout class. Thomas bought some goodies from Albemarle Bread Co, and I had half a muffin with PB before I left.

I brought my second cup of coffee and my shower stuff with me because I had post-workout brunch plans with some girls from class!

We went to The Bebedero for brunch. I hadn’t been to the new space (above Whiskey Jar) and it was great!

Passion fruit mimosa for this girl!

We shared a chips and guac (the BEST chips!)

And I had the Bebedero twist on Eggs Benedict!

The rest of Saturday looked like this. Lots of floor time and hanging out with my boys. Birch took a THREE HOUR nap! If you’ve seen my Instagram Stories, you know he’s been rolling onto his tummy to sleep. While this has been a little stressful given the SIDS discussion, it’s also been awesome because he’s sleeping so much better. He’s in just a sleep sack now and out of the Merlin. I’ll do a full Birch update soon!

(^^My bootie slippers!)

Saturday afternoon Thomas took his dad to the UVA game and then his parents came over for a casual dinner. They love their Birchie Boy!

We kept it simple with rotisserie chicken, green beans, kale salad, and cornbread I made from the Arrowhead Mills mix.

Little B joined us at the table! (More on the high chair soon…)

For a late-night snack (late night = 9pm), I made a little milk shake with Breyers Vanilla, milk, chocolate chips and granola. It was amazing! Thomas and I have been watching the series The Affair through Showtime via Hulu. It’s really good!

On Sunday morning we had lots of snuggles, more bran muffins with eggs, and a full day of soccer! Thomas played in the morning, and I went to women’s league in the afternoon! SO HAPPY to be back!

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from Kath Eats Real Food