Okay. Let’s chat about something. And I’m just going to go ahead and start by putting this out there right up front…
For the past few months, I’ve been tracking my macros. And I’ve never felt better.
Listen, I GET IT. Some feathers might get ruffled with this type of stuff, especially in the healthy living blog circuit. One minute you’re hearing all about body acceptance, and loving it for what it’s done for you, and the next minute, you’re reading all about low-carb/keto/vegan/gluten-free/paleo/macros/PFC eating and how these methods can or should be used to change your body.
But I think there’s something to be said about the fact that you CAN, in fact, accept your body and be happy with it, while also having the desire to work towards a specific aesthetic goal. As long as your specific goal isn’t harming your health and is being done in a reasonable, healthy way, then there should be no shame in that, no matter who you are.
There really is no right or wrong method for someone, and macro tracking may or not be for you. But there really are many reasons why someone might want to track them, and it is quite a popular concept right now in the health world. For me, it was more of an interest in using macro tracking as a tool to help better understand the components of food and learn how to eat to MY needs. It wasn’t about eating less, or eating more. And it wasn’t at all about any sort of body UNacceptance, if that makes sense?
More than anything, I wanted to FEEL better, and I knew that I had plenty of room to do better in terms of fueling my body properly. On top of that, sure, I’m not going to lie and say there was no sort of aesthetic goal involved; since I’d started strength training a bit more, I really wanted to see some more muscle definition (some proof for all that hard work, if you will!).
So back to macros. For the longest time, I would see other people talking about “macros” or their “PFC” meals (protein, fat, carbs) on social media and I literally had no clue what any of it meant, let alone, wondered who even has time for this sort of stuff?
And for the last, oh I don’t know, at least 5-6 years? I had no desire for that sort of stuff. Pregnancy, postpartum, babies, unpredictable schedules, little sleep…none of that sort of stuff was even remotely close to being on my radar. But for the first time in a while, I finally felt like maybe I was in a season of life where I actually DID have a little extra time to devote to something just for me. Work + marriage + life with two crazy (awesome) little boys is always keeping me busy, but I was at the point where I felt like I had a little room to breathe and could work on my health without feeling like I would be sacrificing something else.
So back in early May, Jay and I got talking and he had made a commitment to eating/being healthier. He wanted to start working out again, try to cut back on the booze, and make better food choices, but he wasn’t totally sure the best way to start. I, too, was just coming off of a rather difficult winter (in terms of all the sickness, etc.) and was really looking to try to get back to some healthy habits myself. My workouts had been totally hit or miss, and they had no rhyme or reason to them either. On top of that, I was getting sloppy with my eating. All sorts of snacking, making poor choices, extra wine, loading up on sugar at night…it was all stuff I knew certainly wasn’t helping me feel any better.
Let’s be clear though – those pomegranate margaritas were BOMB.
So we talked about it and decided that maybe we’d give this macro tracking thing a try. If, for nothing else, just trying to feel better and get a better understanding of how we can best eat for our personal needs. We’d both seen the different, free macro calculators that are available online, but as newbies to this whole macro thing, simply being given a set of generic numbers to try and follow left us feeling a little lost. If we were going to do it, we wanted to do it right, and after talking to a few different people, we made the decision to really go all in with it and signed up for a 12-week plan with an incredible RD, Emily Field.
Now, I say “we,” but since Jay said he wasn’t comfortable doing weekly check-ins, etc., I agreed to sign up for the actual 12 weeks with weekly check-ins with updated goals each week with Emily, while Jay was given a specific range of macros to follow, along with certain goals and recommendations to guide him independently through the 12 weeks. From there, we worked together with the tips and tools Emily provided me to apply each week.
I’m not going to lie, I was totally apprehensive about it. Was it going to feel restrictive? Or like a diet? Because if that was the case, I would have been ready to bail. But I knew I was ready to commit to cleaning up my eating habits and just start FEELING better. Plus, knowing that Jay was ready to commit to it made me more excited to learn more, as a team.
When I began working with Emily, I let her know my main goals upfront:
- Try to combat/reduce my chronic heartburn, reflux, and stomach bloat
- Clean up the bad/sloppy eating habits
- Work to curb some of the sweets cravings
- Have a nutrition program that’s aligned with a well-rounded strength training program to improve strength and overall energy
This post really has the opportunity to get super long, thanks to my ability to ramble and go into way too much detail…so in an attempt to keep things somewhat short and sweet, I will tell you that I finished those initial 12 weeks at the end of July and have truly, honestly, never felt better. And as someone who appreciates a good, bulleted list of details, I’m going to go ahead and do that here.
A few main points/realizations/highlights…
- I track(ed) everything using MyFitnessPal (the free version, I did not upgrade) Initially, it took some getting used to, but if/when I do it now, it’s a piece of cake (most of the time).
- I was eating so. many. carbs. before working with Emily. I always knew I was a carb lover (hello, sugar), but tracking for 2 weeks before officially starting with Emily made me realize just how much I was eating.
- I wasn’t eating nearly enough protein. Once I started increasing my protein, and dispersing it throughout the day, it was amazing to see what a difference it made.
- Before tracking, I would often get in a pattern of unintentionally undereating and overeating, causing me to feel lousy in energy.
During the 12 week cycle…
- I was provided two sets of macros every week; one set for my active/strength training days and one set for my non-active days. For me, strength training days (usually 3-4 days/week) involved higher carbs and lower fat, while non-active (or just cardio, non-strength training) days involved higher fat and lower carbs.
- Nothing was/is off limits. And I mean that in every sense of the word. I still ate/eat many of the same things I had been eating, but paying closer attention to portion sizes and making smart food choices were/are huge. I still eat pizza, and ice cream, and birthday cake. I still drink wine and beer.
- There was rarely a day where I felt deprived or hungry. Some days, I actually had to make a decent sized evening snack to ensure I hit my goals for the day!
Real vanilla ice cream + peanut butter + mini chocolate chips + graham cracker crumbs
- I wasn’t perfect with my tracking or reaching my goal numbers everyday, but I tried. I told Emily that, being summer, I wasn’t willing to sacrifice my social calendar for the sake of macros. So on the occasion where, say, a neighborhood street party or a girls night happened, I didn’t worry about tracking everything and just simply enjoyed myself.
- I completed two, 4-week rounds of Fitness Blender’s FB Strong program, followed by a week of independent workouts while on vacation, then began Fitness Blender’s FB Mass program (which I just completed).
- I did not track anything in MyFitnessPal while we were on vacation in July, but I used the tools I’d been practicing for the weeks prior, and have honestly never left a vacation feeling as good as I did this year. Huge ice cream sundaes and all!
Typically after a vacation, I feel like garbage, so this was a BIG realization for me. I’d been committed long enough to the point where I didn’t feel like I was going “out of my way” to make smart choices, it was just a habit.
As for my final thoughts and results after the initial 12 weeks?
- The absolute MOST exciting result for me was my decrease in heartburn medication. I’ve been on different forms of omeprazole for years now, and I haaaate that I’ve needed it, but I’d been a mess without it. Before working with Emily, I was taking my medication once a day, occasionally every other if I felt okay. Now I can typically get away with taking it just 1-2 times a week. This is so huge for me, and was quite honestly, the biggest goal I had for this whole thing. So if nothing else, this would have been enough for me.
- I still crave sweets (what would this blog be without my sweet tooth?!), but not quite as bad. I broke my nightly ice cream habit and was able to replace it with other, smarter ‘sweet’ options, but I still eat ice cream and other treats when the opportunity presents itself.
- I definitely have some favorite go-to’s for meals and snacks in order to hit my protein goals everyday. Out of all three macros (carbs/protein/fats), protein is the one thing I have to be most mindful about getting enough of everyday.
- I just. feel. so. good. My energy is up, fatigue is down, I’m sleeping great (although that wasn’t ever really an issue for me), and my stomach bloating is so much better. This way of eating is 100% something I could (and plan to!) do long term.
- I feel stronger than I ever have. The combination of focusing on the right nutrition with the increase in strength training has really made such a difference for me. I’ve seen considerable strength gains, now being able to lift a decent amount more than I was able at the start, and I’ve toned up a bit, too. Which I’m certainly not mad about.
- I lost inches overall and also dropped about 4-5lbs (I also fluctuate a lot with weight, and I’m not big on the scale, so I usually only weighed myself for my check-ins with Emily and that was it).
I hesitated to even write that last part, because talking about weight loss is such a taboo subject, and it wasn’t even my initial goal to begin with. And I’m not here to show any sort of major before/after photos, so if that’s what you’re looking for, you won’t find it! But now, after having gone through those 12 weeks, I’m really not ashamed to share what a positive experience it has been. I feel too freakin’ GOOD to be ashamed of doing something that has truly changed my quality of life. So take that as you will.
Will I macro track forever? No. I think it’s a wonderful tool to have in my pocket, and while I’m still loosely tracking right now (my cycle with Emily finished at the end of July, but she provided me with some tips and tools for keeping tabs on myself), it’s not something I will want to do forever. I could see taking breaks and possibly going back to it if/when I find myself veering off track again, but overall, I’ve gained plenty of healthier habits that don’t necessarily require me to have to track everything, everyday anyway.
Would I work with Emily again? Absolutely. Emily and I talked a bit about where to go from here (I’m at a point where I’m not interested in losing any more weight, but rather, would love to work more with her on recomposition), and it’s definitely a goal of mine for the future. It’s a pretty big investment (which, thankfully, I was able to use the $300 fitness reimbursement that my job offers towards my first cycle), but looking back now, I would say it was 110% worth it. If money were no object, I’d likely start up again right away, but I may have to wait a bit until I can use next year’s reimbursement. We’ll see!
Regardless, I cannot say enough good things about Emily. She totally gets the whole picture, she’s not about fads, and she believes in doing what works best for YOU and what you can sustain long term. I would highly recommend following her on Instagram (@emilyfieldrd) because she shares some pretty awesome stuff. And if you’re at all interested in the various services she offers, you can see more of those on her website.
FYI: This is not sponsored, these are not affiliate links, I’m not getting any sort of kickbacks for sharing this with you. She’s just freakin’ good at what she does, and I figured if I’m going to share that I’ve been macro tracking, then I need to share where I learned everything from!
I honestly wasn’t even going to share this on the blog, since I really didn’t want to make a “thing” out of it and just wanted to work on my own health. And then after deciding to share, I probably wrote at least three different drafts of this post before hitting publish because I get all too consumed about what people were going to think.
But I’ve had a number of people reaching out lately with some very nice compliments (mostly along the lines of saying how strong I looked, which could not be a better compliment to receive, in my opinion) and asking me what “my secret” is. That’s when I realized, I don’t really need or want this to be a “secret,” and I’m not trying to be deceptive. The fact of the matter is, I worked hard towards a goal that I set for myself, and I feel better now than I have in a long, long time. So why WOULDN’T I share that?
I’m sure this might ruffle some feathers, and some of you may think I’m crazy, but I’m not at all ashamed to tell it to you. My hope in posting this was to simply share how I’ve been able to feel like the best, strongest, healthiest version of myself.
I think there’s something to be said about the fact that you CAN, in fact, accept your body and be happy with it, while also having the desire to work towards a specific aesthetic goal.
If you have any other questions or related topics you’d be interested in having me (or Emily) address, let me know and I’ll try to do some FAQ’s!
AngieN says
Thanks for sharing, Courtney! Could you share some of your meals? I am always looking for healthier food choices!
Blair says
This is so good to hear. I have been trying to clean up my eating too. After 6.5 years of nursing I am just now not nursing and my body is going crazy (I always had to eat TONS when I was nursing and now I don’t). Quite the change. I am going to look into macro counting and see if it helps break some bad habits!
Jessie says
I think this is great! I’m glad you found something that has made you feel better. There is nothing wrong with that. And you do look so strong!
Kayla says
Yay!! I’m so happy you are feeling better than ever, Courtney! Thank you so much for sharing! You look AMAZING! I mean, you always look beautiful anyways, but you look so fit, happy, and just glowing all around! :) Xoxo
Emily says
You look amazing! And I love what you said about loving your body while also wanting to work towards goals. Thank you so much for sharing this, even if it might “ruffle feathers.” I loved this post!
A few things I’d be interested in hearing more about:
– maybe a little more about counting macros in a way that doesn’t feel restrictive? It sounds like you’ve found a lot of freedom with food through pregnancy and now even more so through macros and I’d love to hear more!
– meal inspiration! And also how to incorporate more protein—this is definitely something I struggle with!
Thanks again for posting this!
Molly Petsch says
Don’t be apologetic for doing something for yourself and feeling good! You’re an inspiration to us mommas our there!
Kimberly says
Great post Courtney! Definitely some great tips I could use to incorporate into my own diet. Would you please explain how you added more protein into your diet? Also, what are some of your “sweet” options that you have at night? That is my biggest weakness!
Emily says
Ditto on the sweets!!
catherine says
This is awesome! Can you share some ways to incorporate more protein? I know I’m not getting enough but it is such a struggle, especially with a new baby! Did the tracking and meal changes fit into your busy schedule? It’s so hard to make time to prioritize yourself sometimes
Leighann says
I would love to hear more about this topic! Specifically, how to add more protein and what kind of percentages you were working with. Maybe some sample meals? Thanks so much for sharing!
Anna says
Great post! Glad to hear you’re feeling great and enjoying tracking your macros. You’re right that it is such a hot/opinionated topic right now in the healthy living blog world. I was wondering if you could share your ideas on how you aim to get in your daily protein “requirement”. This is something I struggle with and like you, I definitely was over-doing it with the carbs when I first starting tracking!
Megan Kelly says
Would you mind sharing some of your favorite meals/snacks? I have been macro tracking for a few months and I could use some new ideas!
Jennifer Lattin says
Great info. I have been interested in tracking macros but Fear I will be too hungry. It was nice to hear your experience. Keep up the great work. Helpful information in case I decide to take the leap and tracking macros consistently.
Caitlyn says
Good for you, Courtney. That’s awesome!!
I echo other commenters – I guess I am minority in enjoying them because you stopped doing them, but WIAW posts would be really helpful – especially with your renewed focus!
Wendy says
I’m on vacation and planning on switching to macro counting when I’m home! I’d love to see some meal/snack ideas. Also how would you plan out your days to make sure you hit your numbers? Was there a meal you started with and worked the rest in?
Colleen says
Thank you so much for sharing, Courtney! I think it is great that you set a goal and worked hard to achieve it! Haters are always gonna hate, but know that there are way more of us out there that support and respect you :)
Elizabeth says
Thanks for sharing this! I’ve been interested in tracking macros and have always been a little intimated by it but your post made it seem like it’s something I could do!
I would love to see a post on how you’re getting your protein in since that’s an area I think a lot of women struggle with or a typical day of meals/snacks!
Alaina says
I was also noticing how fantastic you look! I was hesitant to say anything given your HA history, though…Thank you for sharing this as I have similar goals with an HA past also and just starting to track macros loosely too!😁
Katie @ Gettin' My Healthy On says
I love this post! I’ve tracked my macros for a few weeks before (using My FitnessPall) and thought it was so interesting to see, like you, the uneven balance of….lots of carbs and not nearly enough protein. Even if it’s not a long-term thing, it can be really eye opening! Thanks for sharing your experience with Emily, even though you weren’t planning to. :)
Leianna Hellinga says
So glad you shared this!!! It’s so real and I just started with macros so it makes me more excited. I’ve always loved your blog and your approach to “healthy living.” My hubs just stared too and it’s fun to do it together.
Sue says
I also struggle with getting enough protein! Would love to hear your go-to snacks and foods for higher protein goals.
Kristen says
Girl! This post came at such an awesome time. I just started putting my food into myfitnesspal to see where I’m currently at with macros and I’m hoping to start a macro coaching program next week! Its awesome to hear that it went so well for you. I’ve never heard anything bad about macro tracking. And You look amazing!
Marsha says
How do you find tracking your macros with two young boys? Do you eat different versions of the same meals? Do you prepare different meals?
Jackie says
Since you previously experienced HA so you have concerns about that returning? I’m glad it’s working for you but I feel like as someone with a normal body with HA when I was too focused on exercising and eating habits I shy away from tracking in general, etc.
Christin Slyngman says
This was great to read! I’m a working mom of 2 young daughters, and i’m also finally at a place where I can concentrate a little more on my fitness. I’ve been experimenting a little with PFC, so this was totally relatable! You don’t have to be so apologetic for writing about this…you presented it in a way made your goals and values clear…and they seemed totally right on!
Karoliina says
So interesting! And great to hear you´re feeling great!
Andrea says
It’s kinda ridiculous that you would think that this post is controversial lol. But I agree there are seasons in life where you have energy to worry a bout this kind of stuff and times you just have to focus on other things! What matters is that you have a lifestyle you can live without feeling deprived. I totally hate that feeling with dieting and why I can’t do it anymore.
Sam says
Can you share what a day of eats looks like when counting macros on active vs. non-active days? You look amazing!
Britt says
Second this idea and comment!
Laura says
Thank you for sharing this! I had noticed that you’ve been looking GREAT recently and then I felt kind of creepy for having noticed that, but obviously you’re doing something right! You totally made this seem achievable for me, which I really appreciate. I feel like most people I hear talking about macros are hardcore fitness people so it seemed intimidating to do, but this makes it seem super approachable and doable. I may give it a shot!
Danica says
Thank you for sharing! I was kind of wondering if you were doing something because your arms are serious #GOALS! I would be so interested in seeing how you structured some of your meals. I’m a carbolic and I seem to have similar food tastes (ice cream and coffee addicts anonymous!). I definitely struggle to increase my protein intake and one of my biggest struggles is also finding something to put in my coffee each day that tastes good, but isn’t filled with artificial sweeteners and junk. Any chance you could do a “What I eat in a typical day” post? Thanks!
Katie says
You look great/strong these days! and I actually purchased and just completed a round of FB Strong program at your recommendation. Could you share your snacks that help you meet your protein needs? I lack in that area too! Thanks
Amy says
I’ve definitely noticed lately that you have been looking extra fit! Thank you so much for sharing – you look great and I am so impressed with both your discipline and balance as a working mom of two :)
Nicole says
Thank you for sharing! Could you share some of your snack ideas for fitting in protein? I know that’s one of my biggest struggles too!
Lilly says
Great post! and funny timing b/c the last few weeks when I’ve seen you on insta/stories, I’ve been thinking… I don’t know what’s different, but she sure looks super happy/energetic/glowy… and the arms look amazing :). I have been thinking for quite a while that I could really benefit some something like this. I heard about Emily from Gina on fitnessista, and now from you, I’m sold on who I need to talk to! Just need to figure out timing, I may wait until postpartum.
Jen says
Love..love..love this post!!! Thank you so much for sharing. I have the same issues..heartburn..love of sweets/carbs and belly bloat. You are such an inspiration!!! I will be looking into this subject for sure. You rock girl and look amazing!!!
Traci says
Great post! I would love to learn more about your meal planning and what you eat for protein. I am a carb lover and know I probably don’t eat enough protein since it often isn’t my favorite so would love inspiration for snacks and meals.
Marisa says
So great to read about a realistic approach to macro tracking and strength training. Kudos to you!
Fitness Blender is the absolute BEST! I echo other comments in requesting tips on reasonable ways to add protein to your diet, without needing supplements-shakes-bars-powders. I want to cut back on the processed junk and eat REAL food, but don’t have a ton of time to cook supper every night or batch cook for several hours on the weekend.
Fiona MacDonald says
Way to go girl! I did a little macro counting/food logging for a few weeks after my miscarriage but I was eating allll my feelings and just wanted to feel like I was eating more sensibly . I totally am with you that I think you can get carried away and it becomes an obsession but I really found it eye opening to see that often I’d under eat at meals and then over eat at snacks! And I totally needed to up my protein too! I still find it hard but I think it’s good to have something to follow to help you reset and refocus and any positive results are icing on the cake! ( ha ha )
Michele says
Thanks for sharing!! You look fabulous, but it is more important to feel fabulous. I would love if you would share how you upped your protein. Any meals/snack ideas would be appreciated!
Melissa says
It’s so great to hear that this is working so well for you! I tried carb cycling with macro tracking a couple of years ago and it just wasn’t for me (low carb days are NOT my friend!!!). I did notice that you were looking stronger and slimmer lately, but I don’t usually comment on other people’s appearance since that’s not what it’s all about! But since you shared, I’ll go ahead and tell you that you look great! Glad you’re feeling great, too! The dreaded stomach bloat … yech. I recently started taking herbs and doing acupuncture to help with my digestive issues, and it’s helped a ton! :)