https://www.munchiesandmacros.com/blog daily 0.75 2025-10-08 https://www.munchiesandmacros.com/blog/do-diet-breaks-really-help-you-lose-more-weight monthly 0.5 2024-08-29 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/728387be-d5b7-437c-b708-f85196304bf7/Screenshot+2024-08-29+at+11.42.15.png Science Blogs - Do Diet Breaks Really Help You Lose More Weight? - **Image source** Effects of a 1-week diet break on fat mass, body weight, fat-free mass, resting energy expenditure, and hormonal regulators thereof. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1724927247743-8GTCTKZACKBDWNUYWXFF/unsplash-image-H0cfUw2DCC8.jpg Science Blogs - Do Diet Breaks Really Help You Lose More Weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/can-women-achieve-true-lean-muscle-gains-discover-what-it-takes monthly 0.5 2024-08-15 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/2fc93b2b-5db8-49f1-b2fd-c0fbca91f768/Screenshot+2024-08-15+at+11.21.09.png Science Blogs - Can Women Achieve True Lean Muscle Gains? Discover What It Takes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/9062e5de-06ca-4293-a7cf-b23370835fde/Black+Minimalist+Website+Mockup+Instagram+Post.jpg Science Blogs - Can Women Achieve True Lean Muscle Gains? Discover What It Takes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/3-things-you-need-to-know-about-the-latest-menopause-research monthly 0.5 2024-08-01 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/064bc519-da41-45ba-897d-684810b5e316/Screenshot+2024-07-31+at+10.13.27.png Science Blogs - 3 Things You Need To Know About The Latest Menopause Research - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/40ae41fe-463c-4b8a-86c6-c1a79ad08f97/dreamstime_xxl_243943246-scaled.jpg Science Blogs - 3 Things You Need To Know About The Latest Menopause Research https://www.munchiesandmacros.com/blog/the-latest-on-creatine-research-everything-you-need-to-know monthly 0.5 2024-07-25 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1721884489830-AJFNSBE7KSK21C9LD8IJ/unsplash-image-Hw7JRXXfB8c.jpg Science Blogs - The Latest On Creatine Research: Everything You Need To Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1721884716275-73ID7MO7Y3SGRO4RBG2D/unsplash-image--Tu9jm9tpLo.jpg Science Blogs - The Latest On Creatine Research: Everything You Need To Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/lose-weight-and-reduce-appetite-without-ozempic monthly 0.5 2024-07-10 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0c8aa5cd-1416-4264-9088-cab0ee006ae2/shutterstock_2314734503.jpg Science Blogs - Lose Weight And Reduce Appetite Without Ozempic - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1720624783393-D0F2D65OT9019UUQG2OP/image-asset.jpeg Science Blogs - Lose Weight And Reduce Appetite Without Ozempic Researchers found an unexpected pattern in the form of a molecule. https://www.munchiesandmacros.com/blog/is-sitting-really-the-new-smoking monthly 0.5 2024-07-03 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1720000143650-5QB67YM3CO9JZXH2UWJW/image-asset.jpeg Science Blogs - Is Sitting Really The New Smoking? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1720000047340-N48406W0YNV4ZITJY0YO/image-asset.jpeg Science Blogs - Is Sitting Really The New Smoking? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1719999999653-04M071814FMUMHMC1GK6/image-asset.jpeg Science Blogs - Is Sitting Really The New Smoking? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/sugarandmetabolism monthly 0.5 2024-06-27 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1719478926360-YAK85RTMQ85KO90F6MC8/image-asset.jpeg Science Blogs - How Sugar Affects Your Metabolism, And It’s Not What You Think - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/442e92ec-ced4-4057-8628-9cb17ac215d7/image-asset.jpg Science Blogs - How Sugar Affects Your Metabolism, And It’s Not What You Think - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/does-weight-loss-speed-up-or-slow-down-the-process-of-ageing monthly 0.5 2024-06-20 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1718794091579-DY32STU5ECZAT5Q47LB3/image-asset.jpeg Science Blogs - Does Weight Loss Speed Up Or Slow Down The Process Of Ageing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/creatine-isnt-just-good-for-sports-but-also-repairs-damages-brought-on-by-poor-sleep monthly 0.5 2024-06-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1717578374233-YFZDQQJ36FUIS6TM07C0/image-asset.jpeg Science Blogs - Creatine Isn’t Just Good For Sports But Also Repairs Damages Brought On By Poor Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1717578331721-EF5Q0J5YV7WP8ZXYUPDU/image-asset.jpeg Science Blogs - Creatine Isn’t Just Good For Sports But Also Repairs Damages Brought On By Poor Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/is-protein-bad-for-your-heart monthly 0.5 2024-04-18 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1713360388525-6SXNW56FSG3VA70V1QT5/image-asset.jpeg Science Blogs - Is Protein Bad For Your Heart? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1713360450484-4ADJTO2TQ9UM9PS3LVEJ/image-asset.jpeg Science Blogs - Is Protein Bad For Your Heart? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/the-dangers-of-frailty-in-older-adults-and-how-exercise-increase-quality-of-life-in-later-years monthly 0.5 2024-04-11 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1712829880660-0IW0ATZGQ3JWR5QPDOO3/image-asset.jpeg Science Blogs - The Dangers Of Frailty In Older Adults And How Exercise Increases Quality Of Life In Later Years - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/2db939ea-ff28-4656-8e80-21bfbc8502c4/Screenshot+2024-04-11+at+10.55.16.png Science Blogs - The Dangers Of Frailty In Older Adults And How Exercise Increases Quality Of Life In Later Years - The chart demonstrates how individuals with a specific heart failure condition use their available oxygen for daily tasks. It displays different activities along a scale, with colored bars indicating the percentage of maximum oxygen capacity utilized for each activity. For instance, resting uses only 23% of this capacity, whereas jogging at 5 mph exceeds it at 188%. A dashed line marks their anaerobic threshold, the point where physical exertion leads to lactate production, indicating intense effort. This visualization highlights that even basic activities like dressing or bed making can significantly tax their energy reserves, with more strenuous tasks like grocery shopping pushing them well past their limits. The chart demonstrates how individuals with a specific heart failure condition use their available oxygen for daily tasks. It displays different activities along a scale, with colored bars indicating the percentage of maximum oxygen capacity utilized for each activity. For instance, resting uses only 23% of this capacity, whereas jogging at 5 mph exceeds it at 188%. A dashed line marks their anaerobic threshold, the point where physical exertion leads to lactate production, indicating intense effort. This visualization highlights that even basic activities like dressing can significantly tax their energy reserves, with more strenuous tasks like grocery shopping pushing them well past their limits. https://www.munchiesandmacros.com/blog/can-self-compassion-help-you-lose-weight monthly 0.5 2024-03-27 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1711557948274-V2IWUTGHUBO8KUIPA7IK/image-asset.jpeg Science Blogs - Can Self Compassion Help You Lose Weight? - Journalling can be a form of self compassion and a practice I encourage my clients to do. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1711557824112-VEZD7J3P3ZAYN898LDRD/image-asset.jpeg Science Blogs - Can Self Compassion Help You Lose Weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/is-lifting-weights-good-for-your-heart monthly 0.5 2024-03-20 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1710935582398-J01AY7LL5QP4TR93LFW2/image-asset.jpeg Science Blogs - Is Lifting Weights Good For Your Heart? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1710935649972-6C8A2Z9KCN76NIRSBRFK/image-asset.jpeg Science Blogs - Is Lifting Weights Good For Your Heart? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/can-diet-sodas-make-you-gain-more-weight monthly 0.5 2024-03-13 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1710325364344-JGCTVN8VEFCT88AX9DG0/image-asset.jpeg Science Blogs - Can Diet Sodas Make You Gain More Weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1710326493094-DJHWWHQQHHP2M0KTCU7R/image-asset.jpeg Science Blogs - Can Diet Sodas Make You Gain More Weight? - Both water drinkers and diet soda drinkers saw weight loss, with soda drinkers managing to keep a little more of the weight off. https://www.munchiesandmacros.com/blog/exploring-the-myths-and-realities-of-protein-intake-for-muscle-growth monthly 0.5 2024-02-22 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1708597687881-PL2G16WCBO0CQ6IK4LMB/image-asset.jpeg Science Blogs - Exploring the Myths and Realities of Protein Intake for Muscle Growth This study brings into question the practicalities of consuming 100g of protein in one single meal. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1708597644410-1MT7ILPKVNXK1SQZL0VG/image-asset.jpeg Science Blogs - Exploring the Myths and Realities of Protein Intake for Muscle Growth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1708597587439-083AOUSAZC4KJ1VVYMMS/image-asset.jpeg Science Blogs - Exploring the Myths and Realities of Protein Intake for Muscle Growth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/can-you-tailor-your-diet-to-your-dna monthly 0.5 2024-01-31 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1706705593624-ERLVQXTVBDRPHKKN43RM/Masters+athlete+over+40+xray+image+with+dna Science Blogs - Can You Tailor Your Diet To Your DNA? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1706706071942-K5THHJYD9FGO3OHBVF5T/DNA+illustration+in+relation+to+a+masters+athlete Science Blogs - Can You Tailor Your Diet To Your DNA? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/whyacalorieisacalorieviolatesthelawsofthermodynamics monthly 0.5 2023-11-29 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652335065460-YYZAZH3VH3LWA9IFMPGO/unsplash-image-REKXJ7JhwiI.jpg Science Blogs - 5 Reasons Why Calorie Counting Doesn’t Work For Everyone Activities such as walking count towards your total daily energy expenditure. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652335734440-FP206TZDE54K3BVN5DMH/A+lit+match+representing+energy+burn+for+fat+loss. Science Blogs - 5 Reasons Why Calorie Counting Doesn’t Work For Everyone - New study finds that we compensate for energy expenditure by 28% https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652261643840-IX9LQHXLF84IMVOQC3EN/Spinning+top+to+represent+energy+balance+for+fat+loss Science Blogs - 5 Reasons Why Calorie Counting Doesn’t Work For Everyone - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/5f305532-eece-407b-84fb-e53a3d278f7b/A+graph+showing+how+much+we+burn+through+exercise Science Blogs - 5 Reasons Why Calorie Counting Doesn’t Work For Everyone Our basal energy expenditure makes up the most of our total daily expenditure. https://www.munchiesandmacros.com/blog/5-science-backed-strategies-for-managing-menopausal-weight-gain-and-other-symptoms monthly 0.5 2023-11-22 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/c0e3c74a-9311-45b8-bffd-8d97fad2a894/Screenshot+2023-11-22+at+10.50.47.png Science Blogs - 5 Science-backed Strategies For Managing Menopausal Weight Gain And Other Symptoms - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/how-your-snacking-habits-affect-weight-loss-and-health monthly 0.5 2023-11-15 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1700045447149-W4VSJ71FQ2EO8JTSOVKO/image-asset.jpeg Science Blogs - How Your Snacking Habits Affect Weight Loss and Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1700045328567-0EDC3ULQR9YMZWWPT181/image-asset.jpeg Science Blogs - How Your Snacking Habits Affect Weight Loss and Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/the-intriguing-connection-between-muscle-health-and-cognitive-function-in-older-adults monthly 0.5 2023-11-08 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1699442726884-6NBEW2SSHKORZH3VFFVX/image-asset.jpeg Science Blogs - The Intriguing Connection Between Muscle Health and Cognitive Function in Older Adults - Resistance training, as it turns out is as crucial for our physical health as it is our cognitive health. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1699441237547-32U86L0FN2UL9T1Y2NT9/image-asset.jpeg Science Blogs - The Intriguing Connection Between Muscle Health and Cognitive Function in Older Adults - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/howtoboostyourimmunesystemthiswinter-yzasg monthly 0.5 2023-11-02 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1638960473103-QKJDWO5ZPRUW428LKFPZ/Tomatoes+in+a+bowl Science Blogs - How To Boost Your Immune System This Winter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1638964031958-60JB3TZ2C4NCWWE734OF/Purple+eggplants+full+of+micronutrients+for+masters+athletes Science Blogs - How To Boost Your Immune System This Winter - Eggplants are a great addition to most curries. Add these purple plants to your kitchen for extra texture. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/58e3fb16-33cc-478d-8722-12bca39e0836/Rainbow+vegetables+for+increasing+immunity Science Blogs - How To Boost Your Immune System This Winter Every year I make a rainbow roast around winter time for the family. The vegetables I used depend on what’s in season and what’s available at our local shop https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1638975829549-DRUL0R9GDV4Y95FFO14O/White+parsnips+with+micronutrients+for+athletes Science Blogs - How To Boost Your Immune System This Winter - We don’t do Christmas without parsnips in our house. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1698921743331-WNXHUDF3QUQIR7I78UER/Bright+vegetables+for+masters+athletes Science Blogs - How To Boost Your Immune System This Winter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/5dd7d314-988f-4bbf-a82a-efdf1c762f66/Sprouts+and+low+calorie+pizza+for+athletes Science Blogs - How To Boost Your Immune System This Winter - This sprout recipe is probably one of my favourites. It’s easy to make and doesn’t take much effort. https://www.munchiesandmacros.com/blog/mastersathletes-nbbfp monthly 0.5 2023-10-26 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/bc85fe00-40b7-4fd4-9508-88cfbeec7424/Male+masters+athlete+holding+dumbbells Science Blogs - Why do we get slower as we age? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/2412cd1f-35a7-43b0-92a1-78f026d03be2/Female+masters+athlete+competing Science Blogs - Why do we get slower as we age? - Make it stand out Credit: CrossFit: https://www.instagram.com/crossfit https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/d1303e4c-f33a-4005-b717-85f96cdc1689/Female+masters+athlete+competing+at+the+Nobull+Crossfit+Games Science Blogs - Why do we get slower as we age? - Make it stand out Credit: 2023 NoBull CrossFit Games https://www.munchiesandmacros.com/blog/blood-sugar-and-exercise-whats-the-connection monthly 0.5 2023-10-19 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1697039978265-ZCT2UFNRHRDCXYJQ4XXQ/Masters+athletes+cycling+on+the+road Science Blogs - How Does Exercise Affect Blood Sugar? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1697039941512-V4ZGMD5VRP7J8K2GKNIM/Blood+sugar+kit+to+check+blood+glucose+levels Science Blogs - How Does Exercise Affect Blood Sugar? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/intermittent-fasting-mediterranean-diet-or-paleo-which-one-is-better monthly 0.5 2023-10-05 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1696495936070-V5T9SH0CBOMLV7K34V9V/Colourful+plate+of+vegetables+for+masters+athletes Science Blogs - Intermittent Fasting, Mediterranean Diet, or Paleo, Which One Is Better? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1696496310435-XI6SFXNDTT79JBL5VF2P/A+masters+athlete%27s+hand+squeezing+lemon+juice+into+a+blender+of+spinach Science Blogs - Intermittent Fasting, Mediterranean Diet, or Paleo, Which One Is Better? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/can-you-imagine-yourself-to-a-stronger-body monthly 0.5 2023-09-27 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1695812301968-BMKU0VKTVZHXNMZ8YYQR/Sign+on+the+road+that+says+%22mind%22+to+represent+mind+over+matter Science Blogs - Can You Imagine Yourself To A Stronger Body? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1695811348428-IYC2SC9U2RRG1P1OQH01/Female+masters+athlete+grabbing+dumbbells+in+front+of+the+gym+mirror Science Blogs - Can You Imagine Yourself To A Stronger Body? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/deciphering-body-composition-beyond-bmi-for-masters-athletes-and-muscle-gain monthly 0.5 2023-09-20 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1695201797085-CRL9O7N2FWHBOBNXF3AB/Female+masters+power+lifter+at+an+event+back+squatting Science Blogs - Deciphering Body Composition: Beyond BMI for Masters Athletes and Muscle Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1695202169724-CJFDC8AGWJGYKAIMZX2I/A+bodyweight+scale Science Blogs - Deciphering Body Composition: Beyond BMI for Masters Athletes and Muscle Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/the-relationship-between-sleep-and-body-composition monthly 0.5 2023-09-07 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1694005800521-ADQ5UQ38HUC2GF3DPTPD/image-asset.jpeg Science Blogs - The Relationship Between Sleep and Body Composition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1694004189201-WKFVYXZNWZFF35RTPT2M/image-asset.jpeg Science Blogs - The Relationship Between Sleep and Body Composition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/free-weights-vs-machines-what-science-says-about-strength-power-and-functionality monthly 0.5 2023-08-23 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1692777495783-UWVP4L0VY66I90DYEW12/Training+space+for+athletes+filled+with+barbells+and+plates Science Blogs - Free Weights vs. Machines: What Science Says About Strength, Power, and Functionality - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1692777570718-BLIDOFN2WVMLQ5KZTIPM/Globo+gym+with+a+female+athlete+using+a+machine Science Blogs - Free Weights vs. Machines: What Science Says About Strength, Power, and Functionality - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/are-glucose-monitors-for-non-diabetics-effective monthly 0.5 2023-08-15 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1692025404354-557AX8OJ95SHU5P90P0T/An+athlete+checking+their+blood+sugar+levels Science Blogs - Are Glucose Monitors For Non-Diabetics Effective? For diabetics, a CGM could be the difference between life and death. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1692025464866-OO1RT6BV6ULIXHANWKY6/An+endurance+athlete+taking+liquid+nutrition+during+a+competition Science Blogs - Are Glucose Monitors For Non-Diabetics Effective? A CGM may be beneficial to endurance athletes that need to keep their glucose levels in check. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/132a871e-3df4-4236-97c5-f476af476438/Continuous+Glucose+Monitors+for+athletes Science Blogs - Are Glucose Monitors For Non-Diabetics Effective? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/what-really-happens-when-we-yo-yo-diet monthly 0.5 2023-08-09 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1691563499096-79GJDVCI9K7QRL8WMYFF/image-asset.jpeg Science Blogs - What causes weight regain after dieting? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1691565674986-9T5QJ444HFGY0KWLGM6Z/image-asset.jpeg Science Blogs - What causes weight regain after dieting? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/is-food-tracking-affective-for-weight-loss monthly 0.5 2023-08-03 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1691008445123-ULSS1S9EBU4CRKXGUD5L/Over+the+shoulder+shot+of+an+athlete+tracking+food+with+an+app Science Blogs - Is food tracking affective for weight loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1691008504901-SVGT252DXST3LVPJ7PF1/Journal+and+coffee+mug+for+athletes+to+acknowledge+their+emotions+around+food Science Blogs - Is food tracking affective for weight loss? My personal favourite way of tracking is journalling. This can also be a helpful strategy for managing any anxieties around food and body image. https://www.munchiesandmacros.com/blog/qog7mx5ou2ip5wlp3pho9i4f73xbv5 monthly 0.5 2024-02-21 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1690361724003-1UKZAM3NACUGCRBVG3DU/Female+masters+athlete+wrapping+wrist+straps+before+a+lift Science Blogs - How Much Strength Training Is Enough, Too Much, and Too Little - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1690362666682-7W59GU43EYKWRSSPNKOQ/Masters+athlete+pushing+sled+in+a+gym Science Blogs - How Much Strength Training Is Enough, Too Much, and Too Little - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1690362735292-2847CL5BMJOAQIPYZ889/An+athlete+hanging+from+a+pull+up+bar Science Blogs - How Much Strength Training Is Enough, Too Much, and Too Little Quality matters more than quantity when it comes to health and longevity. https://www.munchiesandmacros.com/blog/how-stress-induced-eating-and-drinking-impacts-bmi-over-time monthly 0.5 2023-07-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1688556131416-50XQQKSY7MGTLS0G14G5/A+stressed+out+screaming+athlete+trying+to+cope+with+stress Science Blogs - How Stress-Induced Eating and Drinking Impacts BMI Over Time - Go nuts… A little rock out in the kitchen never hurt anyone. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1688552123429-P0F07QPQE024FEWGBU56/Graffiti+art+of+a+screaming+person Science Blogs - How Stress-Induced Eating and Drinking Impacts BMI Over Time - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/how-to-build-muscle-with-lighter-weights-the-3-golden-rules-of-muscle-hypertrophy monthly 0.5 2023-06-29 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1687944981917-90MZ1NK5LA4X962Q76OW/image-asset.jpeg Science Blogs - How To Build Muscle With Lighter Weights: The 3 Golden Rules of Muscle Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1687945761975-3QZTBD7F0B3V0JWZ9YCA/image-asset.jpeg Science Blogs - How To Build Muscle With Lighter Weights: The 3 Golden Rules of Muscle Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/the-truth-about-melatonin-what-you-should-know monthly 0.5 2023-06-21 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1687335887243-8ENFAGI59JIPFVP1VTIM/Over+the+counter+melatonin+tablets Science Blogs - The Truth About Melatonin: What You Should Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1687341807098-OJJ10TECY8DU2UVFFLLO/Over+the+counter+melatonin+tablets Science Blogs - The Truth About Melatonin: What You Should Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/muscle-growth-and-recovery-is-it-time-to-re-evaluate-ice-baths monthly 0.5 2023-06-14 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/23a3ddda-e8b2-406e-9c29-73e5456cbc30/Female+masters+athlete+having+an+outdoor+ice+bath Science Blogs - Muscle Growth and Recovery: Is It Time to Re-evaluate Ice Baths - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1686733314447-MHROOJCJH7S34N7MSKB3/Female+masters+athlete+looking+out+to+a+sea+of+ice+blocks Science Blogs - Muscle Growth and Recovery: Is It Time to Re-evaluate Ice Baths Although there are many benefits to cold water immersion, there is evidence that muscle hypertrophy, may not be one of them. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1686733252721-6SP5GNTZ1O56SGATVIP1/Masters+athlete+holding+a+barbell Science Blogs - Muscle Growth and Recovery: Is It Time to Re-evaluate Ice Baths - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/what-makes-us-eat-a-lot-a-new-study-sheds-light-on-protein-and-more monthly 0.5 2023-06-07 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1686131474813-55H6MBJYRRYMLIVOM4BP/Chips+and+crisps+at+a+supermarket Science Blogs - What makes us eat a lot? A new study sheds light on protein and more - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1686130636959-LAK46LBX8F74DKSJB9HU/Athletes+buying+beef+burgers+for+a+cheat+day Science Blogs - What makes us eat a lot? A new study sheds light on protein and more - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1686131437768-WK2O1MCN6WKUWYSLEIL6/High+protein+balanced+meal+of+chicken+breast+and+vegetables+for+masters+athletes Science Blogs - What makes us eat a lot? A new study sheds light on protein and more - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/navigating-the-pitfalls-of-overtraining-and-energy-deficiency monthly 0.5 2025-10-08 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/b300a235-072f-441d-9e40-dd8c28b3dcd2/bjsports-2014-April-48-7-491-F1.large.jpg Science Blogs - Navigating the Pitfalls of Overtraining and Energy Deficiency - The health impacts of Relative Energy Deficiency in Sport (RED-S) demonstrate a broadened understanding of the Female Athlete Triad, recognizing a more extensive array of effects and its relevance to male athletes (Mountjoy et al) https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1685601759440-5VCFC1WZW8O3O5O84P67/image-asset.jpeg Science Blogs - Navigating the Pitfalls of Overtraining and Energy Deficiency - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/the-mindset-power-play-how-your-attitude-influences-exercise-outcomes monthly 0.5 2023-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1684917102141-SLZOHB8D2TLO71JH8R0L/image-asset.jpeg Science Blogs - The Mindset Power Play: How Your Attitude Influences Exercise Outcomes - The power of perception: Your mindset contributes to the outcome more than you realise. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1684916927759-74KVHZFKLD7K6H2HBCOX/unsplash-image-rCOWMC8qf8A.jpg Science Blogs - The Mindset Power Play: How Your Attitude Influences Exercise Outcomes - Interpreting the Results The take-home message? Wearable fitness trackers can influence our mindset, and this can, in turn, affect our affect, behavior, and health - all independently of the actual physical activity we perform. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1684916813331-UWN903UXVGTIT6IIDDV7/image-asset.jpeg Science Blogs - The Mindset Power Play: How Your Attitude Influences Exercise Outcomes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/the-great-debate-high-intensity-vs-moderate-cardio-for-fat-loss monthly 0.5 2024-08-22 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1681894665127-SSWL0QQ5THQ5F8OHSTGR/Female+masters+athletes+competing+in+a+sprint Science Blogs - The Great Debate: High-Intensity VS Moderate Cardio For Fat Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1681895145522-XUR079HOA9KH5Z9EOWZN/A+hungry+female+athlete+eating+a+burrito Science Blogs - The Great Debate: High-Intensity VS Moderate Cardio For Fat Loss Athletes can sometimes become disproportionately hungry to their energy expenditure resulting in weight gain. https://www.munchiesandmacros.com/blog/navigating-the-grey-area-alcohol-consumption-and-its-effects-on-athletes monthly 0.5 2023-04-12 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1681289098081-IJ1ZX1RGI2RU2NXHOPJJ/Beer+bottle+pouring+into+a+pint+glass Science Blogs - Navigating the Grey Area: Alcohol Consumption and Its Effects on Athletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1681290376106-MV3OBW678Z4Y71OXDTFL/A+glass+of+white+wine+by+the+edge+of+a+table Science Blogs - Navigating the Grey Area: Alcohol Consumption and Its Effects on Athletes Recent research suggests that supplementing with Omega-3’s may have a protective effect. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1681290460809-ZIALEW9GH7EDQGXVGKHO/A+plate+of+steak+and+a+bottle+of+wine+for+masters+athletes Science Blogs - Navigating the Grey Area: Alcohol Consumption and Its Effects on Athletes - Ethanol effects spatial working memory. Alcohol consumption can impact quick decision-making. https://www.munchiesandmacros.com/blog/how-to-choose-the-best-protein-powder monthly 0.5 2023-04-05 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1680681014109-7K6T1CBNCZ4817VE6AIL/A+jar+of+protein+powder+with+milk+jars+in+the+background Science Blogs - How to choose the best protein powder There are so many choices out there, take your time researching the right one for you. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1680681116184-V7GD7QUDTMQQUIQBGNLC/A+masters+athlete%27s+hand+holding+a+cup+of+protein+powder+ready+to+bake Science Blogs - How to choose the best protein powder - Make it stand out Some protein powders are also great to bake with. You may want to purchase flavours that are more versatile and easier to work with when considering the best option. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1680679620244-2R12AOKQQKXU89ND6YZ5/A+masters+athlete+hand+holding+a+protein+scooper Science Blogs - How to choose the best protein powder - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/intermittent-fasting-for-athletes-the-pros-and-cons monthly 0.5 2023-03-30 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1680101430348-EK63TR6F0G5RWTTG3IEK/Dates+as+snacks+of+athletes+observing+Ramadan Science Blogs - Intermittent fasting for athletes: The pros and cons - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1680102006000-50BPGUJPKP88UC3PL6O0/Female+masters+athlete+running Science Blogs - Intermittent fasting for athletes: The pros and cons - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1680101547174-E6XO39LMDJIYTI98G8X8/Masters+athlete+standing+on+a+bathroom+scale Science Blogs - Intermittent fasting for athletes: The pros and cons - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/how-sleep-affects-sports-performance-in-masters-athletes monthly 0.5 2023-03-23 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1679480234090-W33EL0S35M2LI8Q014LI/A+female+masters+athlete+napping+on+a+sofa Science Blogs - How sleep affects sports performance in masters athletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1679479877122-9GCUGVXMECJP49MQ9J9T/A+masters+athlete+hand+holding+glasses+in+bed+under+a+blanket Science Blogs - How sleep affects sports performance in masters athletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1679480304051-ORQJ5POJQ1GJWUEBOPCI/A+Masters+athlete%27s+hand+collecting+sleep+and+performance+notes Science Blogs - How sleep affects sports performance in masters athletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/what-are-supersets monthly 0.5 2023-03-16 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1678877278679-LEKZVX8S5PTD4VNJBLA1/Masters+athlete+deadlifting+barbell Science Blogs - Supersets: What are they and what are the benefits? The goal of supersets is to increase training intensity, challenge the muscles, and promote muscle growth. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1678877357855-LE7U3LJITZPSCQ423EEE/A+pair+of+5kg+dumbbells+on+the+floor Science Blogs - Supersets: What are they and what are the benefits? Supersets can add variety to your training schedule. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1678874266253-EVYMSDQOQBFRD2RDYSAN/Female+masters+athlete+on+a+leg+press+machine+doing+supersets Science Blogs - Supersets: What are they and what are the benefits? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/5-ways-to-track-progress monthly 0.5 2023-03-08 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1678309176353-XN76PQFKA0ITO26AZEIG/Masters+athlete+hands+holding+a+rope Science Blogs - 5 Ways To Track Progress Your energy levels at the gym can be a huge indicator or how well you are progressing. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1678309267912-3X4S6S1ER2ROTZ6FZTL9/Female+athlete+looking+at+her+reflection Science Blogs - 5 Ways To Track Progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1678293282343-RODJ9SHKEC8YKPIQ4PD2/Masters+athlete+hand+and+pen+filling+out+a+habit+checklist Science Blogs - 5 Ways To Track Progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1678309353204-905E8H8VO5W1FY4KH3HU/Note+book%2C+coffee+and+pencil+on+a+table Science Blogs - 5 Ways To Track Progress Create a checklist to help you stay accountable. https://www.munchiesandmacros.com/blog/what-are-most-accurate-methods-for-measuring-body-fat monthly 0.5 2023-03-01 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/62c5c6cd-ef48-48eb-92e4-e628a1db29e5/Fat+caliper+for+measuring+athletes+skinfolds Science Blogs - What are the most accurate methods for measuring body fat? - Fat calipers are inexpensive and can be purchased anywhere online https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1677689812436-LPTEAM8FZU3YB3FWBMOX/Tape+measures+in+various+colours+for+measuring+waist+circumference Science Blogs - What are the most accurate methods for measuring body fat? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/7a07c993-df64-428c-a3ab-0976475085d8/Masters+athlete%27s+DEXA+scan+results Science Blogs - What are the most accurate methods for measuring body fat? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/what-is-visceral-fat-and-what-are-the-dangers-of-having-too-much-of-it monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1677083100025-DC442MFHGJSH4NTGIOZS/A+drawing+of+a+wave+in+an+athlete%27s+journal Science Blogs - What is visceral fat and what are the dangers of having too much? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1677082372013-NP3ZW7PKQKXGKYOJ8ZAV/An+athlete+grabbing+his+belly Science Blogs - What is visceral fat and what are the dangers of having too much? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1677082993651-BDOR21GKNAQS3LYAG21N/An+athlete%27s+colourful+plate+of+food+with+fruit+and+coffee Science Blogs - What is visceral fat and what are the dangers of having too much? Managing stress and sleep are among the top strategies for fat loss. https://www.munchiesandmacros.com/blog/mastery-goals-vs-performance-goals-why-building-habits-is-more-effective-than-chasing-outcome-goals monthly 0.5 2023-02-15 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/46686e48-9f6e-4156-91e0-0a4bce8c5d1c/Lego+blocks+to+represent+skills+that+build+goals Science Blogs - Mastery Goals Vs Performance Goals: Why Building Habits is More Effective than Chasing Outcome Goals Mastery goals are like the little building blocks that make up a structure. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1676460846126-AENV8CLYJIXAM8TIKGYM/A+target+board+with+darts+in Science Blogs - Mastery Goals Vs Performance Goals: Why Building Habits is More Effective than Chasing Outcome Goals Outcome goals are like performance goals, they come with external validation and are hard to predict. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1676461276106-2Y7SGISVQ4TS1G358CGK/Female+masters+athlete+creating+a+weekly+habit+goal+with+post+its Science Blogs - Mastery Goals Vs Performance Goals: Why Building Habits is More Effective than Chasing Outcome Goals Tracking your KPI’s to see what’s working and what isn’t working is key to progress. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1676460103477-GX7QGIQZR1I4PEJ385T3/Masters+Athletes+climbing+a+snowy+mountain Science Blogs - Mastery Goals Vs Performance Goals: Why Building Habits is More Effective than Chasing Outcome Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/3-reasons-why-diets-fail monthly 0.5 2023-02-08 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1675854997295-TSD4YLNPZJP3EF3LG0VV/unsplash-image-ZrhtQyGFG6s.jpg Science Blogs - 3 Reasons why diets fail - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1675865251963-JMRXH9QVB1C0BE8BZRNP/unsplash-image-W4UtCcahBEM.jpg Science Blogs - 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1675248734063-FQCE9XVJJTH9C6V7FBK6/Meal+prepping+in+a+mason+jar Science Blogs - How to fuel your body for the Crossfit Open - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1675248797625-A841RLSRT9RBDHPRTK5Q/Masters+athlete+on+an+assault+bike Science Blogs - How to fuel your body for the Crossfit Open - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/does-muscle-strength-slow-down-the-process-of-ageing monthly 0.5 2023-01-26 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/2562c267-be42-4a58-8dd9-e527e5ab32e0/Masters+athlete+lifting+a+kettlebell+overhead Science Blogs - Can muscle strength slow down cellular ageing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1674663624861-UACHNDM9PK7W66VZTDSP/Masters+athlete+gripping+handle+to+rower+machine Science Blogs - Can muscle strength slow down cellular ageing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1674663817264-2Z0YXL9G469WR4GXR8IB/Middle+aged+couple+walking+and+holding+hands Science Blogs - Can muscle strength slow down cellular ageing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/how-to-maintain-weight-over-the-holidays monthly 0.5 2023-01-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1671641697770-0KRUJB4C6AHO5XWC2RFM/Masters+athletes+celebrating+christmas Science Blogs - How to maintain weight over the holidays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/c687e1c3-3536-4799-b204-774abc836eb9/Metabolism+pathway+map Science Blogs - How to maintain weight over the holidays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1671641797543-VO8JX40L8QJDY1CM746A/Carrots+and+kale+as+high+volume+food+with+lower+calories Science Blogs - How to maintain weight over the holidays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1671641867902-KXZV6E1J09H2NGJS28AE/Female+masters+athlete+holding+dumbbells+and+strength+training Science Blogs - How to maintain weight over the holidays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/9b043bc7-c456-4f0e-b412-9e9666cff27f/ScreenPie+chart+showing+total+daily+expenditure+for+athletes+2022-12-21+at+15.52.45.png Science Blogs - How to maintain weight over the holidays The more you can increase non exercise energy expenditure (NEAT), the better your chances are of maintaining weight over the festive periods. https://www.munchiesandmacros.com/blog/how-to-eat-and-exercise-during-menopause monthly 0.5 2023-01-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1670484548147-QLBKMJM76BBT4OBTBHKL/Female+masters+athlete+measuring+waist+circumference Science Blogs - Exercise and dieting during menopause: What athletes should know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1670484707988-8XM9AAZEK95VYDQ9VLMN/Female+masters+athlete+running+at+a+triathlon Science Blogs - Exercise and dieting during menopause: What athletes should know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1670441420324-PX2TKG8K9TFIJNIMQ5RW/unsplash-image-T-7vQlP2KRg.jpg Science Blogs - Exercise and dieting during menopause: What athletes should know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1670488006615-CJ4TFPLQNUK1PD8RTL8I/Masters+athletes+in+bed+on+a+recovery+day Science Blogs - Exercise and dieting during menopause: What athletes should know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/8e54bfcd-b8f9-43c2-9384-cbfc790208a6/Total+daily+energy+expenditure+pie+chart Science Blogs - Exercise and dieting during menopause: What athletes should know - EAT (Energy activity thermogenesis) TEF (thermic effect of food)NEAT (non exercise activity thermogenesis) BMR (basal metabolic rate) https://www.munchiesandmacros.com/blog/which-sports-supplements-should-i-take monthly 0.5 2023-01-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1669891388155-JZB7O1FAMCXKS4CCRRE0/unsplash-image-lXMPY-xzMNU.jpg Science Blogs - 10 sports supplements that help increase performance and recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1669891437430-N9WK1HN20B3TXV0808XL/unsplash-image-DRchVK5apjw.jpg Science Blogs - 10 sports supplements that help increase performance and recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1669890696406-QVYJK8SWII7TS995P4N3/unsplash-image-HMRdnwwvIn8.jpg Science Blogs - 10 sports supplements that help increase performance and recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1669891231167-2K8QH72DWALH5QQBVUNP/unsplash-image-ywJPwawYR08.jpg Science Blogs - 10 sports supplements that help increase performance and recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/cardio-vs-strength-training-which-one-is-more-important monthly 0.5 2022-11-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1669226082990-JYPRVRTIU5UT3ULBJTAU/unsplash-image-dFU9yCyAtyU.jpg Science Blogs - Cardio vs strength training: Which one should I do? While we weren’t built for speed, we can outrun most mammals. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1669226361099-L5OLAWD2PIAEA47GBPWG/Masters+athlete+walking+dog+on+beach Science Blogs - Cardio vs strength training: Which one should I do? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1669225900469-XWVN84T90U3W4DQ34ZOQ/Masters+power+lifter+deadlifting Science Blogs - Cardio vs strength training: Which one should I do? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1669222238265-A5R3LT9LBV661JNAKCWT/unsplash-image-7LwMbcjjYJ4.jpg Science Blogs - Cardio vs strength training: Which one should I do? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/5-movements-to-include-in-your-warm-ups monthly 0.5 2022-11-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1668669777124-W888G93M1GNWYFGJFYXZ/Female+masters+athlete+warming+up+with+a+barbell Science Blogs - 5 movements to include in your warm-up routine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1668668574701-GOXBKG3FDB7JPEXGTOKW/A+masters+athlete+foam+rolling+for+muscle+recovery Science Blogs - 5 movements to include in your warm-up routine Although there are still many gaps in research surrounding MFR, many experts still believe that doing so prior to a training session may help release tension. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1668669469522-209TQTPE6OSIFKML29GH/Masters+athlete+working+on+mobility+as+a+dynamic+warm+up Science Blogs - 5 movements to include in your warm-up routine This type of warm-up focuses directly on preparing the joints, muscles and nervous systems for more intense movements through mobility and muscle activation. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1668670115497-JX1T5FWUHABA3Y0J12E8/Masters+athlete+rowing+as+a+warm+up Science Blogs - 5 movements to include in your warm-up routine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/f0dd60d1-d762-493c-9f16-555d9dab8691/Middle+age+women+in+the+80%27s+doing+aerobics Science Blogs - 5 movements to include in your warm-up routine https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1668668863038-4AKF6HT21S7XGEEEO4G5/A+masters+athlete+practising+diaphragmatic+breathing Science Blogs - 5 movements to include in your warm-up routine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/should-athletes-supplement-with-collagen monthly 0.5 2022-11-10 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1668009332755-LIBHJTJREJ8CG59IDNM6/unsplash-image-dTCSkD-oLNE.jpg Science Blogs - Should athletes supplement with collagen? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1668011048296-FGNR9KP96FUW3LGTLVJS/Collagen+supplements+pouring+out+of+bottle+for+athletes Science Blogs - Should athletes supplement with collagen? - Deciding whether to supplement with collagen or not is a personal choice and depends on your goals and priorities. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/7394a66d-f02f-4a90-99fa-878738fd74d1/Table+showing+collagen+vs+whey+protein+content Science Blogs - Should athletes supplement with collagen? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/how-to-increase-energy-expenditure-even-at-rest monthly 0.5 2022-10-27 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1666798728104-0R1ZAPV2J03HZS48OJ62/Masters+athletes+floor+squatting+in+the+outdoor Science Blogs - How to increase energy expenditure even at rest. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1666852729969-WKG8UBM5ONIAMVG5WYYR/Athletes+gardening+and+planting+vegetables+as+active+recovery Science Blogs - How to increase energy expenditure even at rest. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1666852637493-7BSW5JY8QCUTCKOJTVFO/Female+athlete+walking+in+forest+on+active+recovery+day Science Blogs - How to increase energy expenditure even at rest. - TDEE All movements through out the day count towards your total daily energy expenditure. https://www.munchiesandmacros.com/blog/can-a-healthier-gut-help-you-lose-weight monthly 0.5 2022-10-20 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/80ed561a-681d-4818-806a-e879ffb40a3c/Gut+microbiome+for+weight+loss+in+athletes Science Blogs - Can a healthier gut help you lose weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1666199505856-SN4CS1PFUCUIXOB1MI9V/Green+whole+foods+to+help+restore+athletes%27+gut+health Science Blogs - Can a healthier gut help you lose weight? - There are several factors that influence gut microbiome composition and it’s important to recognise that although a part of it might be down to genetics and other things outside our control, there are other contributors to how they are developed that are within our control and that is down to our lifestyle including how we move and how we eat. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1666257236279-OGDH1R3O12MB8J559XV3/Athletes+partying+and+drinking+alcohol Science Blogs - Can a healthier gut help you lose weight? Your lifestyle choices can affect your gut health. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1666257372346-KUA5AIZVSVCIMQJ21LJK/Fermented+kefir+as+probiotic+for+athletes Science Blogs - Can a healthier gut help you lose weight? Note: Research suggests that fermented dairy products such as kefir are the only fermented foods sources that contain probiotics, although the benefits are mostly related to cardiometabolic health. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1666198780178-6W0UCH4P7572CD6CRN4T/Tape+measure+for+measuring+BMI+in+athletes Science Blogs - Can a healthier gut help you lose weight? Our gut microbiome affects how we digest food. https://www.munchiesandmacros.com/blog/bulking-101-everything-youve-ever-wanted-to-know-about-nutrition-for-muscle-gain monthly 0.5 2022-10-13 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1665479161849-7JXXZSJ6WKNC55BGFNRU/Protein+shake+and+kettlebells+for+masters+athletes Science Blogs - Bulking 101: Everything you’ve ever wanted to know about how to eat for muscle gain. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1665652030246-ZYJ6CBYXT8ZRIZUV0WCP/A+masters+athlete%27s+muscular+back Science Blogs - Bulking 101: Everything you’ve ever wanted to know about how to eat for muscle gain. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1665652120236-9DML646WRA7WRBMOHVK6/A+bowl+of+whole+grains+for+masters+athletes Science Blogs - Bulking 101: Everything you’ve ever wanted to know about how to eat for muscle gain. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/pumpkinsnickerdoodle monthly 0.5 2022-10-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/6666cdcd-56cf-4dab-9e14-3e6807e27417/Stacked+high+carb+cookies+for+athletes+with+pumpkin+in+background Science Blogs - Spiced pumpkin Snickerdoodle - Meet the Smuffincoodle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/f146cd2c-de20-432c-a8b6-234bfd3624df/Nutrition+coach+Sherry+as+a+baby+with+her+mom+and+sister+in+1981 Science Blogs - Spiced pumpkin Snickerdoodle - Meet the Smuffincoodle - Circa 1981 My sister, my sister and me standing outside our Motel in Anaheim called King’s Motel. I’m the cute one. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/4e64667b-eab2-4f93-b773-5588a7eaa0ee/Close+up+of+pumpkin+cookies+for+athletes+to+eat+post+workout Science Blogs - Spiced pumpkin Snickerdoodle - Meet the Smuffincoodle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/57a6cca2-dfee-475b-b98d-c4df1468dc08/Pumpkin+cookies+for+athletes+on+a+slate+next+to+a+pumpkin Science Blogs - Spiced pumpkin Snickerdoodle - Meet the Smuffincoodle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/19-ways-to-stick-to-a-new-diet-and-kick-yo-yo-dieting-to-the-curb-for-good monthly 0.5 2022-09-29 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664355194185-PEVKDP0UHQ9IMCXDSQ99/An+athlete%27s+hands+cutting+into+a+plate+of+pancakes Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664357557620-K0PGUIIMV9MGBJXA947X/A+wooden+bowl+full+of+various+macronutrients Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664355580091-SIL1BJHLXQHQRG7Z6MQF/An+empty+coke+bottle+by+the+beach Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. There is currently not enough evidence to suggest that sugar free drinks are harmful in moderation. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356696090-4SA9AGAKY020LMTGWD50/A+master+athlete%27s+hand+using+a+food+app+to+track+food Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356329701-SY74KRHKQWV9H0MAC08J/An+athlete+lifting+a+fork+filled+with+cake+to+the+camera Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664355819977-INWC12W6LWRFAPK4X4IP/A+plate+of+lean+protein+and+vegetables+for+athletes Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356510175-ZVRCTJ271XKFNQ7T19RK/An+athlete%27s+food+journal+next+to+a+computer+and+a+plate+of+cake Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. Something as simple as a tick list or a ‘to do’ list might just be enough to help you stay on track. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664357177430-TY4U29AC11WL14EBJ8C0/A+plate+full+of+grilled+vegetables+for+masters+athletes Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. Start by filling your plate up with vegetables first and then move on to protein. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664357280295-Z5R3DMZBARC5DEBXKPU9/A+masters+athletes+note+book+full+of+handwritten+goals Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664353931086-VLJ92CE7PUVRQDS6L0L5/An+athlete+looking+happy+to+enjoy+her+balanced+meal Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664355906171-BCV7QMWCIPGZCSYQFQPL/A+stop+sign+representing+diet+restrictions+harmful+to+athletes Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356411492-EZ0UQN234RMFD1ST38PH/Close+up+of+a+chain+representing+an+athlete%27s+food+choices+and+their+emotions Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356057093-FL40LP75KTT5I9CG7STC/An+athlete+looking+happy+to+enjoy+her+meal Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356017219-UK5G6A27UQD2HUM1LBMS/A+bowl+of+nutritionally+balanced+pasta+for+athletes Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356642035-YB8NYONIVSEHHEP98Y1C/A+masters+athlete%27s+hand+holding+an+apple Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664357381645-BXQ674M5J7RU0JFMVL9D/-image-A+masters+athlete+looking+miserably+at+her+bowl+of+food.jpg Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664354902972-VE4RT97HHDI7NFYV8M2R/A+nutritionally+balanced+plate+full+of+vegetables+and+fats Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. Food portions aren’t the same as energy availabilty. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356585699-4MFC60G99DR99R7HX349/Neon+sign+that+says+eat+what+makes+you+happy Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356349315-CA1IM0OT1PJCMBXQOK0O/A+broccoli+with+a+bow Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. The proximity of food effects our choices. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1664356779756-50WGOZ8OWG86WRWVLSGV/Small+hand+size+portions+of+various+macronutrients+on+toast Science Blogs - 19 ways to stick to a new diet and kick yo-yo dieting to the curb for good. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/muscleandstrength monthly 0.5 2022-09-21 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1663754054523-P9YSB4MIV24EUATYLJVW/unsplash-image-NY1D4Zni7fc.jpg Science Blogs - Creating the perfect environment for muscle gain: Strength, hypertrophy and endurance. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/is-your-metabolism-to-blame-for-weight-gain monthly 0.5 2022-08-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1660721825720-B16417JU832UKJGVE0E0/Fat+caliper+for+measuring+athletes+body+fat+percentage Science Blogs - Is your metabolism to blame for weight gain? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1660721899703-WXBQ9OVG8ITJUMNDBH4U/Masters+athletes+sitting+on+a+yoga+mat+ready+for+a+mobility+session Science Blogs - Is your metabolism to blame for weight gain? Latest research shows evidence that our metabolism doesn’t slow down until the age of 60. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1660722231458-QEJ7YGJ3HYZ2UFX9B64L/Masters+athlete+over+working+at+the+gym+lifting+a+dumbbell Science Blogs - Is your metabolism to blame for weight gain? - PRE When our perceived rate of exertion is high, we think we are exerting more energy than we actually are. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1660722419240-0FJX5VK4IC43PUTA9K2V/Female+masters+athlete+going+on+a+leisurely+walk Science Blogs - Is your metabolism to blame for weight gain? - Increase your TDEE Increasing your total daily expenditure outside of your training session can help you both recover from intense training sessions and increase your overall energy expenditure helping you to remain in an energy deficit without over working your body. https://www.munchiesandmacros.com/blog/how-fast-does-muscle-grow-and-how-can-you-ensure-optimal-growth monthly 0.5 2022-08-07 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1658921566808-CUI3ZM5P5CV9KGBQC9CT/A+dart+boart+representing+goals+and+strategies+for+athletes Science Blogs - How fast does muscle grow and how can you ensure optimal growth? - A good strategy… Lots of food, heavy lifting and a clear nutritional plan. Below I’ll outline some of the things you need to include in your strategy. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1658921659267-W52459GI4RM5HVGMAKU0/Arrow+pointing+to+the+right+representing+diet+maintenance Science Blogs - How fast does muscle grow and how can you ensure optimal growth? Maintenance is perhaps the most underrated phase of any nutrition plan. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/71614387-3f80-4a87-a041-2951e633ef4b/Table+showing+realistic+rates+of+muscle+gain+for+athletes Science Blogs - How fast does muscle grow and how can you ensure optimal growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1658921403620-ODJZGBFHY00FNM2DOS78/Masters+athlete+pushing+a+sled Science Blogs - How fast does muscle grow and how can you ensure optimal growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/dehydration-what-are-the-risks-and-how-to-prevent-it monthly 0.5 2022-08-07 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1658391242606-PS1C5PT8HYF0FQ7MCA64/Electrolyte+drinks+for+masters+athletes+on+hot+days Science Blogs - Training in extremely hot conditions: What you need to know about dehydration. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1658391075241-CGAZ80ZTCHO8DMTQ0S1I/Masters+athletes+dehydrated+after+a+running+event Science Blogs - Training in extremely hot conditions: What you need to know about dehydration. Dehydration can result in reduced muscular endurance, reduced muscle strength and motor skills and can increase risk of heat cramps. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1658307323164-IV1XEVWZJRTQJBMPFZBA/Glass+of+water+for+masters+athletes+for+training+in+hot+weather Science Blogs - Training in extremely hot conditions: What you need to know about dehydration. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/how-protein-can-actually-help-you-lose-weight monthly 0.5 2022-08-07 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1657715974216-T5RUJHSTTG9GESLV6VSN/High+protein+snack+beef+jerky+for+masters+athletes Science Blogs - Does protein help speed up weight loss? - High protein snacks… Beef jerky make delicious and convenient snacks. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1657715808438-EACI8895X959O1RNZYYU/High+protein+pancakes+to+help+masters+athletes+build+muscle Science Blogs - Does protein help speed up weight loss? - If you need ideas on how to make high protein desserts, I’ve got a free recipe book you can download here. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1657699737267-VULRMM9NJNVZEQKZYCRU/Pork+protein+for+masters+athletes+on+a+chopping+board. Science Blogs - Does protein help speed up weight loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/what-is-habit-stacking-and-how-can-you-use-it-to-build-consistency-around-nutrition monthly 0.5 2022-07-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1657114022047-BVWP06VQXE3TUMYY7ZB2/Measuring+tape+with+pills+to+represent+weight+loss Science Blogs - How to build habits that stick so that you can approach your nutrition goals with consistency. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1657114073396-TSJEMQ15DHXNHYEXXMFV/Masters+athlete+doing+practicing+mobility+downward+dog Science Blogs - How to build habits that stick so that you can approach your nutrition goals with consistency. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1657010737136-Y0UZN95PTY3Y1HEQSUKD/Neon+sign+habits+to+be+made+representing+nutrition+habits Science Blogs - How to build habits that stick so that you can approach your nutrition goals with consistency. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/everything-youve-ever-wanted-to-know-about-creatine-whos-it-for-what-are-the-benefits-and-what-are-the-risks monthly 0.5 2022-08-07 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1656508645512-YBP3WJM1LHAMF4RJNYL6/Measuring+tape+wrapped+around+a+masters+athlete%27s+hand Science Blogs - Everything you’ve ever wanted to know about creatine: Who’s it for, what are the benefits, and are there risks? Perhaps one of the biggest concerns about taking creatine is the possibility of weight gain. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1656492232746-HY48165RKP6UJP77KS0M/Masters+athlete+slapping+the+ground+covered+in+powder Science Blogs - Everything you’ve ever wanted to know about creatine: Who’s it for, what are the benefits, and are there risks? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1656508829095-CF29E57PMUV3TWW9W2DY/A+model+of+a+section+of+a+spine Science Blogs - Everything you’ve ever wanted to know about creatine: Who’s it for, what are the benefits, and are there risks? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/training-for-size-vs-training-for-strength monthly 0.5 2022-08-07 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1655889661997-Z7XCJD6XEA9TITUAICDZ/Female+masters+powerlifter+preparing+for+deadlift Science Blogs - Training for size vs training for strength. Sets, reps and weights explained. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1655890069217-H7F36X6E4IGHL1P70899/Masters+athlete+holding+barbell+in+a+snatch+position Science Blogs - Training for size vs training for strength. Sets, reps and weights explained. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/can-you-still-build-lean-muscle-in-your-40s monthly 0.5 2022-06-16 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1655368250428-PND7JMSN06ODEUTQ21F5/Maters+athlete+holding+a+barbell+in+a+mix+grip+ready+for+a+deadlift Science Blogs - Can you build lean muscle in your 40’s and beyond? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1f8d562a-77d2-4b8d-806a-475b47bdbfdc/Crossfit+masters+athlete+holding+a+barbell Science Blogs - Can you build lean muscle in your 40’s and beyond? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/how-to-love-your-body monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1654700437317-ZMQ5A3HLOSZW9I6SZP53/Happy+people+running+in+a+desert Science Blogs - How to love your body when you’ve spent years dieting. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1654678049071-8TIVPOE9YGBC07ZK67YU/Signs+on+a+fence+reminding+athletes+to+not+give+up Science Blogs - How to love your body when you’ve spent years dieting. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/do-insulin-and-carbs-make-you-fat monthly 0.5 2022-06-02 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1654102626412-MXT9Q9995EAJ4VR31CT5/Letters+spelling+KETO+DIET+proposes+low+carbs+help+fat+loss Science Blogs - Insulin, carbs and weight loss - what’s the connection? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1654108674712-X3I112H99V84TVRWTYY6/Athlete+holding+a+burger+in+front+of+face Science Blogs - Insulin, carbs and weight loss - what’s the connection? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1654079407920-2FDERTRKAZLASI7QOGO7/Pink+donut+containing+high+carbs+that+increases+insulin+release Science Blogs - Insulin, carbs and weight loss - what’s the connection? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/bcaas-are-they-worth-it monthly 0.5 2022-05-25 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1653459081049-MS2JZSZ84H7R9LXHW178/BCAA+drink+NOCCO+for+competitive+athletes Science Blogs - What are BCAAs and their benefits? Should athletes take it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1653473826181-KB7L75330N29PO1PB88I/unsplash-image-i3A-se17VAg.jpg Science Blogs - What are BCAAs and their benefits? Should athletes take it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/95a7bf9a-a93b-4a53-bbe6-e20c23daa00d/Ven+diagram+showing+different+amino+acids+for+sports+performance Science Blogs - What are BCAAs and their benefits? Should athletes take it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1653473701912-GMWSUV8SI6U4S6LR7GX8/Leucine+EAA+powder+in+a+scooper+for+building+muscle Science Blogs - What are BCAAs and their benefits? Should athletes take it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/eating-for-injury monthly 0.5 2022-09-29 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652892524197-BQ553WHK1TVNE99G0TV8/Model+of+spine+representing+athlete%27s+injury Science Blogs - Nutrition for injury recovery. An athlete’s guide. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652865741177-VRZDWKFWN6JHYACO3Z0P/unsplash-image-5uLbdKsUXMg.jpg Science Blogs - Nutrition for injury recovery. An athlete’s guide. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652890668638-VOYZURE281ROKUY8XVLK/Collagen+supplements+for+athlete+injury+recovery+in+a+hand Science Blogs - Nutrition for injury recovery. An athlete’s guide. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652890295707-FIR3N21WKCHS7D2CS7TB/Female+masters+athlete+receiving+physiotherapy+treatment+for+injury Science Blogs - Nutrition for injury recovery. An athlete’s guide. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/do-our-genes-matter-when-it-comes-to-weight-loss monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1651484671840-5SUTQRIVADASO81TWAMI/Microscopic+DNA+to+reflect+genetics Science Blogs - Do our genes matter when it comes to weight loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1651669697182-9YPR5UBUB1SV7BBH7ROY/unsplash-image-ECXB0YAZ_zU.jpg Science Blogs - Do our genes matter when it comes to weight loss? - While there are guidelines as to how much fat is considered healthy, each person is different. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/e6a17e11-4013-4682-b393-910168827e8a/giphy.gif Science Blogs - Do our genes matter when it comes to weight loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/the-problem-with-the-crossfit-diet monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1651050311732-2JI1VX9ZEZHS7AQLZB3J/Hand+grabbing+whole+wheat+bread+with+seeds Science Blogs - Are grains bad for you? The problem with the Paleo diet and other restrictive low carb diets. - Grains can and other carbs can increase sports performance and help with recovery. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1651050173973-DKSLLXQBRK4BF3RLC2CP/Knife+and+fork+and+the+words+paleo Science Blogs - Are grains bad for you? The problem with the Paleo diet and other restrictive low carb diets. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1651050219626-8PDK8Z1TMZ5JFTHR2VD8/Athlete+putting+plates+on+barbell Science Blogs - Are grains bad for you? The problem with the Paleo diet and other restrictive low carb diets. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/7-most-common-mistakes-athletes-make-when-trying-to-lose-weight monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1649236124602-SYUUNMBE6WD4C61CHGJ1/Bowl+of+oatmeal+with+strawberries+for+masters+athletes Science Blogs - 7 Science-based ways for athletes to lose weight without losing muscle. Cereals, oatmeals and granola bars are all great energy sources to help you refill that glycogen tank https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1649226426656-NVVNQYSLYG5ET4MOQF4U/M%26M+in+a+jar+that+athletes+can+snack+on Science Blogs - 7 Science-based ways for athletes to lose weight without losing muscle. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/aa14e524-9c63-452e-9dcd-d29b8b6786a1/Graph+shows+weight+loss+results+in+starved+volunteers+for+science+experiment Science Blogs - 7 Science-based ways for athletes to lose weight without losing muscle. - Figure 1. *Image source Precision Nutrition: Brown line is fat free mass; orange line is body fat; red line is basal metabolic rate (BMR); dotted line is energy intake. https://www.munchiesandmacros.com/blog/the-affects-of-menstrual-cycle-on-sports-performance monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0e05d5da-41e0-4dc7-8fa0-450ccb5e3972/Graph+showing+female+hormones+during+menstruation+affecting+sports+performance Science Blogs - The affects of menstrual cycle on sports performance - Make it stand out *Image source: Meignié et al 2021 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/71b59ef3-73bf-41a0-9383-20cb9e5fe459/Graph+showing+female+athletes+menstrual+cycle Science Blogs - The affects of menstrual cycle on sports performance - Make it stand out *Source: Wohlgemuth et al 2021 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1648630899594-A56JB0AXOLGC7HGNMSV4/Female+masters+athlete+hanging+on+muscle+up+rings Science Blogs - The affects of menstrual cycle on sports performance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/whatisastressresponse-y279a monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1604604440437-V8AWRX0CLC06JDQ7XNTK/OIP.wwKtbDh-gzvL-E0Jfzd0IwHaFj.jpeg Science Blogs - What is a stress response and how does it affect your weight loss progress. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1648033521107-ORFZ947NWG4CXYOM3HJH/unsplash-image-zfPOelmDc-M.jpg Science Blogs - What is a stress response and how does it affect your weight loss progress. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1648031675351-MXVB7PF8W4FFH8D18M8M/unsplash-image-SQvRd2EVqLM.jpg Science Blogs - What is a stress response and how does it affect your weight loss progress. The stress response follows a predictable pattern https://www.munchiesandmacros.com/blog/how-to-eat-on-non-training-days-and-recovery-days-nw7nn monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1646824118376-845VW30UB5MZ88SG7JVO/Masters+athlete+on+a+rest+day+walking+through+a+forest Science Blogs - Should you eat the same amount of calories on rest days? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1627362785645-3XUSVM1T3IBS1V44TI5W/Granola+recovery+carbs+for+masters+athletes Science Blogs - Should you eat the same amount of calories on rest days? - Knowing when, what and how much to eat of each macro could be the thing that makes or breaks your performance. https://www.munchiesandmacros.com/blog/why-channing-tatum-called-his-magic-mike-diet-unhealthy monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/f46133a9-3c14-4fe6-9fe4-dbbaa58db523/Channing+Tatum+in+Magic+Mike Science Blogs - Is the Magic Mike diet healthy? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/16078288-e038-473e-8b42-f53c15fb8804/Channing+Tatum+dancing Science Blogs - Is the Magic Mike diet healthy? - “I don’t know how people at 9-5 job actually stay in shape because it’s my full time job, and I can barely do it.” - Channing Tatum https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1651835693871-E5F1MW06BPACFEAZQGTK/Smart+watch+on+wrist+tracking+masters+athlete+TDEE Science Blogs - Is the Magic Mike diet healthy? The timing of food can help when it comes to deep deficits and recovery. https://www.munchiesandmacros.com/blog/why-youre-not-losing-weight-even-though-you-train-everyday monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/2d46d26c-f4fa-4af6-a7b6-6dbf15a02bbd/Over+40+nutrition+coach+deadlifting Science Blogs - Should I lose weight before building muscle? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/c7953203-0a7d-4ff9-982c-0e1292fe8b0a/Nutrition+coach+Sherry+looking+underweight+after+cutting+weight Science Blogs - Should I lose weight before building muscle? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/aed077a6-ded3-4f1b-9d61-6a898d764b56/Infographic+showing+male+and+female+athletes%27+body+fat+percentage Science Blogs - Should I lose weight before building muscle? - Make it stand out *Image source: Precision Nutrition https://www.munchiesandmacros.com/blog/is-high-fatlow-carb-diet-be-beneficial-to-endurance-training monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1644412462967-NR3GX7NW74TG0MG3GWDJ/Coffee+mug+and+coffee+beans+for+athletes+to+use+as+preworkout Science Blogs - Is a high fat/low carb diet beneficial to endurance training? - Make it stand out To help you manage exercise fatigue, try increasing your pre workout caffeine. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1644400481641-KHW4RW1M1XJMMUO33NGR/Masters+athlete+running+with+red+shorts Science Blogs - Is a high fat/low carb diet beneficial to endurance training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/640d106c-aaed-4dee-aac1-4bab4dffc613/Graph+shows+how+quickly+athletes%27+muscle+glycogen+gets+replenished Science Blogs - Is a high fat/low carb diet beneficial to endurance training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/what-is-tdee-how-do-you-calculate-it-and-how-do-you-use-it-to-help-you-lose-weight monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643787923312-V7SDBR8OAV1041DGTJUN/Blue+traditional+scale+for+weighing+athletes%27+weight Science Blogs - What is TDEE, how do you calculate it and how do you use it to help you lose weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/bf3167da-f07e-4dcd-a441-60222b92478f/Screen+Shot+2022-02-02+at+09.07.25.png Science Blogs - What is TDEE, how do you calculate it and how do you use it to help you lose weight? - Make it stand out *Use this multiplier to work out your TDEE. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643797044111-LODA6EK7P4LMVE0NJSX0/Female+athlete+with+tattoos+holding+barbell Science Blogs - What is TDEE, how do you calculate it and how do you use it to help you lose weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/what-is-the-75-hard-diet-and-why-is-it-so-popular monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643191587004-JDVO38U4J9NSA2ARWKAY/Boxer+in+a+hoodie+on+75+hard+diet Science Blogs - What is the 75 Hard diet and why is it so popular? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643200787784-DYKYV9FB9J6VSQS7NJGL/Hand+holding+pen+planning+out+weight+loss+plan Science Blogs - What is the 75 Hard diet and why is it so popular? - Create SMART goals Make your goals specific and time bound. https://www.munchiesandmacros.com/blog/7-simple-strategies-to-combat-that-sudden-weight-gain-over-the-holidays monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652363507094-4JPC47DZNFGYK7QI4LCW/Plate+of+chicken+for+masters+athletes Science Blogs - 7 Simple strategies to combat that sudden weight gain over the holidays. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1640931542677-TB52D3VZH51HLAQVYU54/Celebration+food+board+with+cheese%2C+crackers+and+grapes Science Blogs - 7 Simple strategies to combat that sudden weight gain over the holidays. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/maintenance-the-single-most-powerful-tool-to-improving-your-body-composition-and-performance monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1639551499241-4ZDCF9O2EQX12EYJTI1M/White+arrow+pointing+right Science Blogs - Maintenance: The single most powerful tool to improving your body composition and performance. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1639567286181-1WA71FI528FSHJ7VRC2Q/Various+plates+of+food+on+bright+blue+background Science Blogs - Maintenance: The single most powerful tool to improving your body composition and performance. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/howtoboostyourimmunesystemthiswinter monthly 0.5 2023-11-02 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/5dd7d314-988f-4bbf-a82a-efdf1c762f66/Sprouts+and+low+calorie+pizza+for+athletes Science Blogs - How To Boost Your Immune System This Winter. - This sprout recipe is probably one of my favourites. It’s easy to make and doesn’t take much effort. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1638964031958-60JB3TZ2C4NCWWE734OF/Purple+eggplants+full+of+micronutrients+for+masters+athletes Science Blogs - How To Boost Your Immune System This Winter. - Eggplants are a great addition to most curries. Add these purple plants to your kitchen for extra texture. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1638975829549-DRUL0R9GDV4Y95FFO14O/White+parsnips+with+micronutrients+for+athletes Science Blogs - How To Boost Your Immune System This Winter. - We don’t do Christmas without parsnips in our house. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1638960473103-QKJDWO5ZPRUW428LKFPZ/Tomatoes+in+a+bowl Science Blogs - How To Boost Your Immune System This Winter. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1638957477979-JUCTC3UYSO3JV7V2JM1A/Colourful+vegetables+for+increasing+athletes%27+immunity Science Blogs - How To Boost Your Immune System This Winter. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/58e3fb16-33cc-478d-8722-12bca39e0836/Rainbow+vegetables+for+increasing+immunity Science Blogs - How To Boost Your Immune System This Winter. Every year I make a rainbow roast around Christmas time for the family. The vegetables I used depend on what’s in season and what’s available at our local shop https://www.munchiesandmacros.com/blog/calories-vs-macronutrients monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1638359872944-6HMNWF6398U495I1AQZG/Charcuterie+board+with+lots+of+macronutrients+for+masters+athletes Science Blogs - The important elements to weight loss you’re probably not considering. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/f87f4ec4-6ea4-4308-ad26-f96b5034dc2c/Pyramind+showing+importance+of+weight+loss+elements Science Blogs - The important elements to weight loss you’re probably not considering. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1638358527547-G09GJPEK7FP9G4X1NEYX/Glass+of+water+for+masters+athletes Science Blogs - The important elements to weight loss you’re probably not considering. Just 0.5% loss of body water could put a strain on your heart. https://www.munchiesandmacros.com/blog/how-to-maintain-weight-over-the-festive-period monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1637755469064-A1WE1GPLF4581P8VA0DL/Masters+athletes+enjoying+popcorn+by+the+TV Science Blogs - 5 steps to keeping the weight off over Christmas. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/a090d297-83cc-499d-be6c-75ec7620c33a/Hand+portion+protein+carbs+fats+for+masters+athletes Science Blogs - 5 steps to keeping the weight off over Christmas. - Make it stand out * Image source: Precision Nutrition https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1637743603601-KKRPACT9GOOTVAVDPXPY/Roast+turkey+on+a+table+during+Christmas Science Blogs - 5 steps to keeping the weight off over Christmas. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/diet-periodisation-what-is-it-and-how-to-do-it monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/7a85712f-c881-40f7-a83b-7816ef258ca1/Graph+showing+athletes%27+inconsistent+diet Science Blogs - Diet periodisation: What is it and how to do it. - In my experiences as a nutrition coach… Most people eat like those red dots. There is no consistency, some days they are over eating, some days they attempt to damage control and purposely under eat. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/9c3552c1-df44-4e1f-94e3-9d1478795f91/Graph+showing+diet+periodization+for+masters+athletes Science Blogs - Diet periodisation: What is it and how to do it. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1636007566754-VQT20CPFIKPBFYB7TE6Z/Meal+prepping+for+masters+athletes Science Blogs - Diet periodisation: What is it and how to do it. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/our-metabolisms-dont-slow-down-until-we-hit-60 monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1636541132739-EGZEBRRAF6P6X3WJZ4BL/Calories+in+chocolate+and+candy+bars Science Blogs - Is It True Our Metabolisms don’t slow down until we hit 60? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1636528053232-M3I06GG2EGE0G5YGPJ4X/Masters+athletes+in+a+triathlon Science Blogs - Is It True Our Metabolisms don’t slow down until we hit 60? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/051b202c-795f-4f6b-951d-9da317209791/Pie+chart+showing+elements+of+stress+that+affect+athletes Science Blogs - Is It True Our Metabolisms don’t slow down until we hit 60? - *Image source: Precision Nutrition https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1636541219805-ZUFHSP7MKZWSIBIBOXD8/Measuring+tape+around+a+fork Science Blogs - Is It True Our Metabolisms don’t slow down until we hit 60? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/disordered-eating-behaviours-how-to-spot-them-and-the-mindset-practices-that-can-help monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1636008505081-NCOOP9Q749FY5OAKJP2T/Sad+face+on+plate+representing+athletes+with+disordered+eating+behaviours Science Blogs - Disordered eating behaviours: How to spot them and the mindset practices that can help. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1636023826125-GYSPO4MMCJLPKH0RJQIP/Masters+athlete+meal+prepping+in+kitchen Science Blogs - Disordered eating behaviours: How to spot them and the mindset practices that can help. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1636023864661-NY2P7TXYQYD6GM2KDPYY/Athlete%27s+body+with+hands+wrapping+measuring+tape+around+waist Science Blogs - Disordered eating behaviours: How to spot them and the mindset practices that can help. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/can-artificial-sweeteners-actually-cause-weight-gain-and-other-health-concerns monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1635356263182-N7WOY0XQGLU7BZH12GSZ/Masters+athlete+hand+pouring+artificial+sweetener+in+tea Science Blogs - Can artificial sweeteners actually cause weight gain and other health concerns? - Everything in moderation never hurt anyone. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1635353107211-1UXA1UVUOD6B7J0QC0VS/artificial+sweetener+powder+on+a+spoon Science Blogs - Can artificial sweeteners actually cause weight gain and other health concerns? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1635321419860-DHFZXYKF3M9WEH99CCJ2/Diet+pepsi+with+artificial+sweetener+on+wooden+table Science Blogs - Can artificial sweeteners actually cause weight gain and other health concerns? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/is-red-meat-bad-for-you monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1634131266308-QB7AYR0TSP4QIB5ISR9N/Meat+and+vegetables+as+a+balanced+diet+for+masters+athletes Science Blogs - Is red meat bad for you? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1634114731179-116AOYPBZJ5VR4P3P3GN/Raw+steak+with+salt+and+rosemary Science Blogs - Is red meat bad for you? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1634131198865-YXKGHXL0NESTQSRTYAJC/Half+eaten+rare+cooked+steak Science Blogs - Is red meat bad for you? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/what-burns-more-calories-hiit-or-cardio monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1633508470096-3GLVFPHO6NF2M2Y9KPRB/Masters+athlete+in+Nanos+and+tattoos+grabs+dumbbell Science Blogs - Crossfit Vs Conventional Cardio: Which is better for fat loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1633518792994-7J8RH8L07LO5LCWERLVW/Two+masters+athletes+on+biked+during+triathlon+training Science Blogs - Crossfit Vs Conventional Cardio: Which is better for fat loss? Cardiovascular requires consistent movement for a minimum of 30 minutes at a time. https://www.munchiesandmacros.com/blog/does-fasted-cardio-really-burn-more-fat monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1632151195504-T155TKIK7LSACT9V364L/Smart+watch+tracking+Vo2max+during+training Science Blogs - Does fasted cardio really burn more fat? Fat oxidation occurs at around 45-65% Vo2max. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1632150853509-T76VHB1I4UARTWMXX0L9/Masters+athlete+on+rowing+machine Science Blogs - Does fasted cardio really burn more fat? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/howtogainmusclemassandincreasestrength monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1627035011761-1OWSFP8CKL5B773NXDMA/Male+masters+athlete+doing+barbell+curls Science Blogs - How to gain muscle mass and increase strength. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1627036515511-35PW4I9MII0SNWD7PQ8E/Small+female+masters+flexing+bicep+hoping+for+muscle+growth Science Blogs - How to gain muscle mass and increase strength. - Start by determining your calorie needs. If you are new to calorie counting and tracking read this blog here about How To Count Calories For Weight Loss and Muscle Gain. https://www.munchiesandmacros.com/blog/5-strategies-to-improve-your-performance-and-recover-faster monthly 0.5 2022-05-13 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1626980213459-292JGE0LL5B0IO4LOYOM/Avocado+on+pink+backdrop Science Blogs - 5 strategies to improve your performance and recover faster. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1626979387582-9L4DD71MQ231LTVXO1SQ/Crossfit+masters+athlete+doing+a+turkish+get+up Science Blogs - 5 strategies to improve your performance and recover faster. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1626980031316-6SRQR27V6CNRPTQW9PEV/Fruit+loop+cereal+for+post+workout+carbs Science Blogs - 5 strategies to improve your performance and recover faster. - You may have heard of the terms peri-workout or pre-, intra-, and post- workout carbs. These refer to the optimal times you can eat your carbs for better performance. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1626967343181-LKSQ551MCMTL4K88LYMY/Nutrition+coach+Sherry+in+advanced+yoga+pose Science Blogs - 5 strategies to improve your performance and recover faster. - Make it stand out Practice these 5 tips and you’ll be on your way to increasing your personal best scores again. Remember, its about training smarter, not training harder. *If you have any injuries please seek advice from a specialist. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1626979560460-T608OTAZ13K4G66YAMEP/Athlete%27s+bed+with+white+sheets Science Blogs - 5 strategies to improve your performance and recover faster. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/whygainingweightmightnotbeasbadasyouthink monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1621848401027-RTFJBTJYRR4GZEWGYFML/Nutrition+coach+Sherry+before+after+photo+weight+gain Science Blogs - Why gaining weight might not be as bad as you think. - 14lb weight gain. Left photo I was sitting at around 14% body fat. Right photo is me now probably just under 19% body fat. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1621847440954-K9Z5FLWGQOY1MLE2C7TH/Blue+plate+with+text+that+says+weight+gain Science Blogs - Why gaining weight might not be as bad as you think. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/8-supplements-you-should-take-to-improve-sports-performance monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1625563223666-ERJQPYDWGEQPNLV5SF8A/Supplements+for+masters+athletes Science Blogs - 8 supplements you should take to improve sports performance. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652431902023-U5IDFPRJ1OYS4E8KW9PE/Vitamins+for+masters+athletes Science Blogs - 8 supplements you should take to improve sports performance. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/how-to-eat-on-non-training-days-and-recovery-days monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1627362785645-3XUSVM1T3IBS1V44TI5W/Granola+recovery+carbs+for+masters+athletes Science Blogs - How to eat on non training days and recovery days. - Knowing when, what and how much to eat of each macro could be the thing that makes or breaks your performance. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1625562332569-LXG8MKLV0OQ799ZJU5NV/Masters+athlete+on+a+recovery+walk+in+forest Science Blogs - How to eat on non training days and recovery days. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munchiesandmacros.com/blog/howtosucceedonadietandstayconsistent monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1627361567272-YB9HCG2F8X6GRCRD8QAN/Masters+athlete+measuring+waist+with+measuring+tape Science Blogs - How to succeed on a diet and stay consistent. - One blip in your nutrition plan won’t mess up your whole progress. Stop catastrophising your break from tracking. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1616597001997-EEURAEBX8NAF8NC8VKEU/Window+with+txt+if+you+never+know+failure+you+will+never+know+success Science Blogs - How to succeed on a diet and stay consistent. https://www.munchiesandmacros.com/blog/whataremacrosandwhyaretheyimportant monthly 0.5 2025-10-14 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1619597825531-HFZ2OSGD3JNBQ17D07IU/Female+masters+athletes+sprinting Science Blogs - What are macronutrients and why do they matter for sports performance. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1627360762361-A3X8L6F9VC4JXYBLBSVX/Various+grains+for+sports+recovery Science Blogs - What are macronutrients and why do they matter for sports performance. - After all, weren't things like pasta, rice and various other grains the culprit to IBS, obesity, and other problems? 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It doesn’t have to be all about going hard all the time. Make time for recovery. https://www.munchiesandmacros.com/blog/howtocountcaloriesforweightlossandmusclegain monthly 0.5 2022-05-13 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1652433837894-CCQWIZCAYA80A1STU4VI/Balaced+macronutrient+meal+for+masters+athletes Science Blogs - How to count calories for weight loss and muscle gain. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1615477917487-9VORQRNKXEKS9ZHWVM3E/Smart+watch+tracking+calories+burned Science Blogs - How to count calories for weight loss and muscle gain. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1615478750053-FJRRCC9G2FFMS2LSKJDM/Table+outlining+how+to+calculate+calorie+needs Science Blogs - How to count calories for weight loss and muscle gain. 2. Choose your goals and multiply your weight in lbs by those figures you see in the table. The numbers vary in each box since different individuals require different amounts of fuel, remember this is a guide. The number you get from multiplying your weight in lbs to the number in the box is your recommended calorie intake per day. 3. Stay on those calories for a week and see whether they are right for you. Adjust how you see fit. Its important however to realise that unless you are strapped to a machine, there is no exact way to measure accurately how much energy you are putting out, so at best, we have to be very good note takers, and stay consistent. 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You might have even tried them. It’s great to know all that information but it won’t help unless you know which one suits your body. Here are some of the factors that affect how well they work: Your age range Your lifestyle (family commitments, work, even doing housework) Your style and frequency of training Your goals https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/088fa197-b0d0-47f4-88ef-ff1bc9a5be3b/Screenshot+2025-06-29+at+13.36.43.jpg https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/3625b5a2-bcd4-4f9e-a0d2-3bb66dc912c3/Screenshot+2025-06-29+at+13.37.22.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/c9be1993-5a51-4a6a-b225-63571333f167/Screenshot+2025-06-29+at+13.37.33.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/50efe98e-929c-4d3f-bb6f-0dd8a3815e34/Screenshot+2025-06-29+at+14.19.22.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1624284210876-J4RG4CEM0E2WAMBQYBJE/Photo_2020-05-10_11-01-25_AM.png Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/ff69f336-ff8e-4299-afc8-1563e5d21823/Photo_2021-10-09_07-51-09_PM.png Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/d32abf37-9656-4881-a6b4-74825f1e3415/Photo_2020-09-15_07-48-43_AM.png Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606556013021-3TSMIOALXSATHJ6NTKIV/128418183_480028709627161_2936374022642598210_o.jpg Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605628555486-R413NOAKWC21C62CV8ES/Screen+Shot+2020-11-17+at+15.54.50.png Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605628024251-1YIDOVMY4NW63HPR36IR/FB_IMG_1605175331843.jpg Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1610212127433-5A5RQJT4JK49FAGXE0AA/0.jpeg Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1610269244622-VHXF69PAVY20PUYF52JK/Screen%252BShot%252B2021-01-10%252Bat%252B08.51.48.jpg Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605627769537-TJZPORP2QB2WC8DDK3NC/unnamed.jpg Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605631011552-O728YM0DVGCM2HOH6HZP/Screen+Shot+2020-11-17+at+16.35.25.png Home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1618154145089-WKHAUD23QKVJPSAB96K2/51ec017d-88ce-46d2-845e-6e1bc324f7d4.jpg Home https://www.munchiesandmacros.com/mystory daily 0.75 2025-07-10 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1624352281334-VLYKGLP4BAQC8CHOP8AJ/PXL_20210609_111517014.jpg My Story - Introducing: your coach, Sherry Hi, I’m Sherry, certified nutrition coach, mother to two kids, food-lover, long time yoga teacher and an avid Crossfitter. Phew, what a mouthful! Transform your relationship with food I want you to fall in love with food again without the guilt. Food is food, I don’t believe it’s ‘good’ nor ‘bad’, it simply is. By labelling food as ‘clean’ or ‘unhealthy’ it creates bad habits in your mind that lead to guilt then negative eating and cycles of over-training. I’m here to break that. I’ll teach you how to balance the relationship between choosing foods that align with your goals and foods that make you happy. Cos everyone deserves ice cream every now and then, right? https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1624353232669-LAFMAPKLSJ2J2CT1UQ6C/Screen+Shot+2020-11-17+at+16.35.25.png My Story - “You've really helped get me back on track. I'm eating better so am feeling better. Your guidance with the servings of carb, protein and some fat helped simplify things so much for me and I try to stick to it now whenever I can.” -Marc McCullagh (Crossfit Coach) https://www.munchiesandmacros.com/get-started daily 0.75 2021-04-14 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1610212111353-LRHF6WXV307LKNWTN5PT/128418183_480028709627161_2936374022642598210_o.jpg Get Started “I would highly recommend Munchies & Macros, through out the whole 12 weeks Sherry was very helpful not only with encouragement but for recipes. I was sceptical at first with the carb cycling, at how it will work with my life, but I can honestly say it was easy. And now I’m excited for the next phase.” - John Merrill https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1610212218758-XA0KTHJD9C3OGR0BGFL2/0.jpg Get Started “I definitely wouldn't have achieved this without your amazing support and constant advice. You are so knowledgeable, approachable and so reassuring, when I feel a bit lost. I am really happy with how I am feeling currently, both physically and mentally but always like to continue to improve and challenge myself.” - E https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1610266622365-APFN1H0V02E86EEZJ15T/Screen+Shot+2021-01-10+at+08.16.32.png Get Started “I have lost 3.5kg and 6% body fat in 12 weeks without dieting or restricting myself. Working with Munchies & Macros has been the best thing for me. I have learnt how to count macros (how to set out portions), when to eat them around my sessions and how to get the most out of my food to create the most energy, growth in muscle mass and feel all round better in myself.” - Jennifer Potter https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606427550075-016U8NEZ00L5AB8P8TGX/Photo_2020-09-15_07-48-43_AM.png Get Started “Sherry is so Knowledgeable, supportive, and passionate. What I love most is that she has taught me that progress isn’t just what you see on the scales, its how you feel and the journey you take to reach your goals.” Lindsey McElmeel https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606427482064-ANF6E3ME8AFYN9GMABR2/127791023_478041329825899_4299815787612982237_o.jpg Get Started “Thank you so much for everything you've done over the last 12 weeks. You've really helped get me back on track.” Marc Mccullagh https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606427464822-HSGNXC8024IK9G1H2D8E/125869208_10225472973798278_1286237495659642397_o.jpg Get Started “I've been successfully following sherry's plan for a few weeks now and after a few teething errors which were always easily solved, I have been consistently losing weight which is amazing the help and support is phenomenal!” - Alyssia Edwards https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605631314817-T1957FMQU2NDJA2H4RBN/Screen+Shot+2020-11-17+at+16.35.25.png Get Started - You've really helped get me back on track. I'm eating better so am feeling better. Your guidance with the servings of carb, protein and some fat helped simplify things so much for me and I try to stick to it now whenever I can. - Marc Mccullagh https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605033954551-XG2P611EPTSTN7S1U147/image.jpg Get Started - Imagine being free from food restrictions. Learn how to eat what you want, when you want without sacrificing your fitness goals. Dial in your nutrition whilst learning to love food again. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605000987184-UF9YRNXC86WCV8MM6KOD/image.jpg Get Started - Delicious recipes, from comfort foods to Asian cuisine. Everything you need to keep your kitchen creations exciting. Recipes are macronutrient conscious with splits included. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605086130389-8EUCS4IYZ4189DLVTX24/Screen+Shot+2020-11-11+at+09.08.52.png Get Started https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605088422736-AOQV0JGBVNNFWPTWED4B/Screen%2BShot%2B2020-11-10%2Bat%2B14.14.13.jpg Get Started Macro templates created based on your body type, the level of activity and volume of those activities. New to macro counting? Not a problem. With the 1-2-1 coaching I talk you through it every step of the way. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606429815027-MEE3VDA5OJ4FFI5UNLMH/M%2526M%2BFUJI%2BCOLOUR%2BEXP%2B25%2BB30%2BC10%2B7.jpg Get Started - Hi, I’m Sherry, certified nutrition coach, mother to two kids, cook to a husband, former food business owner, long time yoga teacher and an avid Crossfitter. Phew, what a mouthful! For years I went through various fad diets to lose that baby fat that no matter how hard I tried, wouldn’t shift. I tried going gluten free, dairy free, found paleo, ended up a hardcore Whole30’er only to pack on more pounds and feeling more tired at the gym. It wasn’t until I started researching nutrition as an individual need that I realised there wasn’t one single type of plan that was effective. Photo credit @ Paul Johnson https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605634002973-3EVYILHDUVONMKH8SD4O/Screen+Shot+2020-11-17+at+17.23.19.png Get Started - Back then, I was following programmes that other people were claiming to be the end all be all of diets and wondering why I wasn’t losing weight. That’s why I created Munchies & Macros, because I understand that each of us are individuals with different needs. Above all else, I appreciate that following a nutrition plan needs to be fun and sustainable. If you think that I can help you achieve those goals then get in touch. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1610281944319-LQ1QYHSGAVRC16OCQTNW/Screen%2BShot%2B2021-01-10%2Bat%2B08.51.48.jpg Get Started “Movement and nutrition is so important. My only regret is that I haven't prioritised it before. Thanks to correct nutrition from Munchies & Macros, I have the energy to train day after day, my energy lasts the whole session (up to 2.5hrs) and I can push for strength numbers as well as cardio.” - Jen Potter https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1605632799376-1NPIBSY7QZ8YXZRVP4UN/unnamed.jpg Get Started - “The recipes are brilliant and perfect for me as someone who loves spicy food but wants quick/simple recipes for my busy lifestyle. I would also say the support and knowledge from yourself has been great, keeping me on track but making sure I’m not too hard/punishing myself.” - Kellie Lloyd https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1609686473556-XVLKEN23JHSNSGPOFK26/image-asset.jpeg Get Started - £600 The Coaching Plan The 12 week 1-2-1 coaching plan includes everything in the Macro Plan but also a support network like no other and comes with a payment plan of £225 per month over 3 instalments as an option. What's included: Everything in The Macro Plan Biweekly 30 minute accountability calls to track progress and discuss any emotional struggles Weekly weigh-ins and targeted assignments to help you reach your goals Unlimited email support which means you get daily access to me for sending in food photos or any questions to help you troubleshoot any daily issues. https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1609686559241-IM35Z4IU48YI4XWBTT0B/image.jpg Get Started - £120 The Macro Plan This plan comes with everything you need to succeed and is ideal for those with experience in macro counting and meal planning. Please note that this is a self-led plan and does not include the coaching. If you would like personalised coaching with weekly support, please see 1-2-1 coaching. What’s included: A personalised macro plan detailing exactly what, when and how to eat for your goals A 30 minute meeting to help you understand how approach your plan for best results A recipe book full of exciting recipes including Thai and Mexican dishes A shopping guide to get you started A clear and concise guide on the science behind calories and macronutrients Access to a Facebook support group https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606430081514-PVEFE5AHYNKLF1Y8E3L7/M%2526M%2BFUJI%2BCOLOUR%2BEXP%2B25%2BB30%2BC10%2B6.jpg Get Started - Ready to start your journey? Your goals are closer than you think. Get in touch today for your personalised plan. Photo credit @ Paul Johnson https://www.munchiesandmacros.com/our-approach daily 0.75 2020-09-30 https://www.munchiesandmacros.com/testimonials daily 0.75 2020-12-28 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606556013021-3TSMIOALXSATHJ6NTKIV/128418183_480028709627161_2936374022642598210_o.jpg Before & After https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606556740150-KOTBEUANA8W1JEJHSG9G/127791023_478041329825899_4299815787612982237_o.jpg Before & After https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606556719451-YOEBYW3YBX6MIX4E0CW5/125869208_10225472973798278_1286237495659642397_o.jpg Before & After https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1606556913569-08RJJCZMNB3OS4J5CUXJ/Photo_2020-04-02_07-20-28_PM.png Before & After - This is our story…… Meet Tim, my husband, and also officially my first client. After using everything I learnt to change my body and my training, together we helped my husband reach his fitness goals by adjusting his nutrition. It goes without saying that when you have a nutrition plan full of exciting and new recipes, it’s easier to stick to. This of course meant that he was still able to eat some of his favourite foods like ice-cream and other sweet treats. Knowing how to dial in your nutrition is key to success and no matter what age you are, reaching your fitness goals is always possible so long as those goals take into account your personal circumstances. Now, well in his 40’s, my husband is the fittest he has ever been, thanks to good nutrition. https://www.munchiesandmacros.com/coachingplan daily 0.75 2025-04-30 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1624532262645-QXGDQ6E8HWNP0YINWIAA/Male+masters+athlete+shedding+body+fat 4 months 1:1 Coaching “I started off using Munchies and Macros just to lean up and lose a couple of pounds, but it ended up changing my whole diet routine. Sherry’s support was amazing through the whole process.” -John Merrill https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1624532361704-NDEHSXZURYICN3XR11SO/Female+masters+athlete+before+after+fat+loss 4 months 1:1 Coaching “Sherry is so knowledgeable, supportive, passionate and what I love most is she has taught me that progress isn’t just what you see on the scales, it’s how you feel and the journey you take to reach your goals. All the family are loving all the recipes Sherry has provided for us.” Lindsey McElmeel https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/ff69f336-ff8e-4299-afc8-1563e5d21823/Male+crossfit+masters+athlete+before+after+shedding+fat 4 months 1:1 Coaching “During the 3 qualifiers over 5 hours of the Masters HQ, I felt energised, all the way into the last workout. Fast releasing carbohydrates in between the workouts and that made such a difference in my performance. The carbohydrates was really a game changer..” - Mahdi Alown https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1624273408652-VPE8DGEVHABTR9MMHF6G/Male+athlete+holding+a+wall+ball+at+Crossfit+throwdown 4 months 1:1 Coaching “After only two weeks on the plan, I felt so much more energised and this showed in my performances. I've always worked hard in the gym, that was never in doubt, what was missing was someone who knew what they were doing, and could pass that knowledge onto me, and help me implement that. Since I started working with Sherry, I have PB'd every lift in the gym, adding a total of 85kg across all of my lifts. Although I have come to the end on the plan, I know I will continue on the path that Sherry has lead me down and that is what I am most grateful for.” -Luke Thompson https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1624299387086-WLSPMXBLO8S76AN7ZB87/IMG-20210621-WA0012.jpg 4 months 1:1 Coaching “I didn't want to follow a strict plan that was going to take over my life and that meant I couldn't have meals out with my family. But it was it wasn't like that at all. In fact, I think after about six weeks, I said to my husband, ‘I’ve already lost 10 pounds’. And I couldn’t believe I'd done. It actually felt really easy.” -Lindsey McElmeel https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1624278469850-MHFOVIHJD48OL4R78D3G/Photo_2020-04-02_07-20-28_PM.png 4 months 1:1 Coaching My husband Tim, who was my first client, was able to transform his body and increase PR’s whilst enjoying the macro tailored meals I designed for him. https://www.munchiesandmacros.com/applynow daily 0.75 2023-11-23 https://www.munchiesandmacros.com/thank-you daily 0.75 2021-10-13 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1632909094005-WRHE87EZR8R9L3SOZFZE/unsplash-image-nlZTjUZX2qo.jpg Thank you https://www.munchiesandmacros.com/7strategies daily 0.75 2021-10-08 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1633076763523-F209XZ8ER3VWN214PTM1/Tim+lifting Download 7 strategies - 7 Surprising strategies that help you lose fat and build muscle. Your concise guide to building the body you want! Surprising but simple strategies you can implement right away that includes tips on how to cut calories for fat loss without sacrificing performance. This guide includes strategies for partitioning your macronutrients so you’ll know exactly what to eat before and after training sessions. https://www.munchiesandmacros.com/youre-on-the-presale-list daily 0.75 2021-10-04 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1633319587029-HN1VULV5VY519C8SC8HC/unsplash-image-eTGs_RUYgZo.jpg You're on the presale list Follow my journey on Instagram to get updated on the launch dates. https://www.munchiesandmacros.com/new-page daily 0.75 2021-11-05 https://www.munchiesandmacros.com/masters-athlete-formula daily 0.75 2024-01-05 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0c112277-189b-42e3-9d70-02ef771d6b6c/267664002_706737906956239_4314815314296366374_n.jpg Masters Athlete Formula Group Coaching You’re a dedicated athlete, who’s tired of following unsustainable diet plans and ready to build the body of your dreams so you can stay lean, continue to PR and train hard for decades to come without injury. Whether you’re… An athlete that’s suddenly found your metabolism has slowed and you just can’t seem to keep the weight off any more An ambitious athlete with dreams to make it to the top of your age category in the next competition A hobby athlete that wants to train hard like they used to but without the injuries and slow recovery time https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/d32abf37-9656-4881-a6b4-74825f1e3415/Photo_2020-09-15_07-48-43_AM.png Masters Athlete Formula Group Coaching - “Sherry is so knowledgeable, supportive, passionate What I love most is she has taught me that progress isn’t just what you see on the scales, it’s how you feel and the journey you take to reach your goals. I now feel so much more educated in macronutrients and because of this, I never feel hungry!! My overall health, sleep and wellbeing has never been so good.” — Lindsay McElmeel https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/a8445189-4bf0-460d-af49-2473a4f33735/Female+power+lifting+athlete+deadlifting+heavy+barbell Masters Athlete Formula Group Coaching - “Working with Sherry has been an absolutely incredible experience, there are no words that can truly describe my time with her. I started working with Sherry because I wanted to improve my athletic performance while losing weight, but I got so much more. She is a coach in every sense of the world. — Haya Al-Qassar https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/754d95f2-cd34-4f59-a4b4-eef0f1c0cf1e/Male+masters+athlete+over+50+in+cycling+gear+smiling Masters Athlete Formula Group Coaching - My strength and conditioning has improved, my energy levels are great! Through out the 10 weeks I have hit a number of PR's especially on the Assault bike and the Bike Erg. If you are serious about your fitness and are looking to give yourself an edge and improvements then you need to give Sherry the chance to help you, I know you will not regret it — Marcus Shaw https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/de84dc32-2957-43c2-841c-f2ccf6307936/Male+Crossfit+athlete+holding+muscle+up+rings Masters Athlete Formula Group Coaching - “Thank you Sherry, you have really helped me in the management of my calories and it taught me to eat better, I lost weight without losing muscle mass while continuing to perform in Crossfit.” — Julien Sormani Dasse https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/316e369c-abfc-4f31-8f1d-f4108bd3986a/Male+Crossfit+masters+with+improved+body+composition+after+macro+coaching Masters Athlete Formula Group Coaching - During the 3 qualifiers over 5 hours of the Masters HQ, I felt energised, all the way into the last workout. I went in and repeated the same workout on a Friday with the same game plan of having light, fast releasing carbohydrates in between the workouts and that made such a difference in my performance. The carbohydrates was really a game changer. — Mahdi Alown https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/f2afd6d7-486d-4006-a9d8-3449af626b6b/Screen+Shot+2022-07-06+at+16.00.45.jpg Masters Athlete Formula Group Coaching - “From dropping kgs to training better, sleeping deeper, increased energy levels, what to eat, when to eat and WHY to eat. I am so grateful she was recommended to me, and I’m so glad I’ve reached out to her! Best decision I’ve made in 2021.” — Sherin Albloushi https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/835af4b0-2fcb-46b5-8c15-d336d9040dce/Female+over+40+masters+triathlete+in+wetsuit+by+lake Masters Athlete Formula Group Coaching - “I now realise the importance of eating the right foods at the right times to get the most out of my training, and to give me the energy to get through the day. I can't imagine anyone doing this program and not benefitting from it. — Helen Fletcher https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643569595772-FI5MGVDQPVLBMBYI9RF5/Healthy+oatmeal+for+sports+performance Masters Athlete Formula Group Coaching https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643569847257-QX0V817HMUY7TZLN42LI/unsplash-image-ekdQLmGtRg4.jpg Masters Athlete Formula Group Coaching - Module 2 Tracking For Sustainability You’ll learn the different tracking methods and choose which one you prefer after considering your current lifestyle. This means if you don’t want to weigh food, you absolutely don’t have to! In fact, I often encourage my athletes to move away from weighing foods when they eventually learn to see food as fuel rather than numbers on a scale! You’ll get visual guides for macro portions so you can stay consistent even on a night out or while on holiday. Highlights: Learn tracking methods that are sustainable so you can stay consistent even when you’re not at home Get visual guides for tracking so you can eyeball portions when you’re not at home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643570028822-X4L21GJM4VQ692M6VUWD/Sign+reads+difficult+roads+lead+to+beautiful+destinations Masters Athlete Formula Group Coaching - Module 3 Plateau Busting You’ll learn how to progress through the 7 phases you created in Module 1 with clear guidelines as to what metrics to look out for when deciding whether to move on or to stay on the same phase for maximum results in your training and fat loss progress. We’ll look at stress and how that affects your weight, with a detailed look into all the potential stressors you may be exposed to including physical, mental, emotional, environmental, and social. Highlights: Gain clarity on how to progress when you start to plateau in your fat loss progress Learn how to recognise the stressors in your life and understand how that affects fat loss Create an action plan you can do daily, weekly and monthly to stay consistent https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643621057226-ITROIOK3GI6956OU4DER/unsplash-image-uejtDqpJ7ig.jpg Masters Athlete Formula Group Coaching - Module 4 Eating Habits You’ll learn some surprising strategies that will help you keep the weight off and we’ll discuss the science to back it up. You’ll be encouraged to do these simple actions daily to help you create helpful habits that will stick around for years to come. Highlights: Learn surprising but simple strategies that will help you keep the weight off Learn how to stay consistent and accountable by using a tracking system that highlights where you’re crushing your goals and where you need improvement https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643621292726-WGU0CEK06JARRRP13I13/Athlete%27s+hand+filling+up+a+mason+jar+with+healthy+macronutrients Masters Athlete Formula Group Coaching - Module 5 Levelling up You’ll level up by focusing on these three key areas: your kitchen, your sleep hygiene and supplementing. We’ll cover kitchen hacks you can implement to get you creating simple meals for the whole family that’ll give you healthy and perfectly portioned meals in your freezer, ready to heat up, for the entire week, maybe even month without having to spend countless hours creating complex meals, not to mention cleaning away all the mess! You’ll receive a guide for creating better sleeping hygiene and learn to prioritise rest for maximum performance and improved body composition. Finally you’ll also get a pre competition strategy that outlines how to prepare for an upcoming race, weeks ahead and days ahead of the events including do’s and don’ts. Highlights: Create simple meal prepping strategies that not only help you hit your macros but feed the whole family too! Learn about some of the sports supplements you can take plus some surprising everyday ingredients that can get you shredding and performing better than ever Get a pre-comp strategy to help you prepare for an upcoming race or meet https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643621795672-2Q8F9NMJPMRR283MX8RK/Sign+that+says+the+journey+of+a+thousand+miles+begins+with+a+single+step Masters Athlete Formula Group Coaching - Module 6 Mindset shift Together we’ll create trigger lists where you’ll assess relative risks of each situation (or food, or environment, or whatever) that lead to unwanted behaviours so that you can put together an action plan and build better habits. Highlights: Learn to recognise the things that are in your realm of control so you can focus on changing those instead of spending time focusing on the things outside of your control Create trigger lists to help you recognise any unwanted behaviour and instead learn how to create triggers for positive behaviour https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643621905209-MAL2ZLFGJM1DDWFXIF6D/unsplash-image-UJij-wz7w88.jpg Masters Athlete Formula Group Coaching - Module 7 The road to long term success Now that you’ve learnt so many different strategies to help you move towards your goal, its time to look back at all the progress you have made. In this module we will look back and acknowledge your wins so we aren’t just steamrolling ahead without pausing to think about all your accomplishments, and trust me, there will be plenty! Highlights: Cover everything you need to know to continue on your macro plan with healthier eating behaviours Outline any anxieties you may have for change Look back and acknowledge your progress while also looking forward to continued progress https://www.munchiesandmacros.com/not-relevant-to-me daily 0.75 2022-02-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/fa4fb60f-d478-47f6-8757-e756b033d48d/giphy-2.gif Not relevant to me https://www.munchiesandmacros.com/thanks-health-enthusiast daily 0.75 2022-02-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/29ca35e1-9a21-4904-bd7b-512ee9605a10/giphy-13.gif Thanks health enthusiast https://www.munchiesandmacros.com/new-page-2 daily 0.75 2022-02-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/735b4b47-ffad-4fe4-8c75-b47d735a7199/giphy-15.gif Thanks coach https://www.munchiesandmacros.com/not-what-i-was-expecting daily 0.75 2022-02-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/cc9addc8-13e9-46c4-9cb1-d4946b5dc417/giphy-2.gif Not what I was expecting https://www.munchiesandmacros.com/thank-you-athlete-test daily 0.75 2022-02-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/77df3537-5cf0-4bcb-af86-5d9a5154801f/giphy-9.gif Thank you athlete test https://www.munchiesandmacros.com/notfinanciallyready daily 0.75 2022-02-06 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/79093ead-4faf-4054-a029-8e3bf239794f/giphy-2.gif Not financially ready https://www.munchiesandmacros.com/new-page-3 daily 0.75 2022-05-06 https://www.munchiesandmacros.com/unsub daily 0.75 2023-12-07 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/bc1cea10-9d0a-424d-b92c-31a79d6da080/giphy.gif https://www.munchiesandmacros.com/thanks-your-application-has-been-received daily 0.75 2023-11-23 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847902870-ZOUR0EX0L2QSQNRC1SP2/image-asset.jpeg https://www.munchiesandmacros.com/podcastplease daily 0.75 2024-06-20 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/a8205fc5-1509-451f-9eaa-40deeb860daa/giphy-1.gif https://www.munchiesandmacros.com/keepblog daily 0.75 2024-06-20 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/85d23575-5b06-4cee-b82b-031676588665/giphy-1.gif https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Blog https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607638148090-Y6OFDI575CM3NQV732RJ/Large+JPG-Aro+Ha_0387.jpg Blog https://www.munchiesandmacros.com/masters-athlete-formula-1 daily 0.75 2025-05-23 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0c112277-189b-42e3-9d70-02ef771d6b6c/267664002_706737906956239_4314815314296366374_n.jpg Masters Athlete Formula Group Coaching (Copy) You’re a dedicated athlete, who’s tired of following unsustainable diet plans and ready to build the body of your dreams so you can stay lean, continue to PR and train hard for decades to come without injury. Whether you’re… An athlete that’s suddenly found your metabolism has slowed and you just can’t seem to keep the weight off any more An ambitious athlete with dreams to make it to the top of your age category in the next competition A hobby athlete that wants to train hard like they used to but without the injuries and slow recovery time https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/d32abf37-9656-4881-a6b4-74825f1e3415/Photo_2020-09-15_07-48-43_AM.png Masters Athlete Formula Group Coaching (Copy) - “Sherry is so knowledgeable, supportive, passionate What I love most is she has taught me that progress isn’t just what you see on the scales, it’s how you feel and the journey you take to reach your goals. I now feel so much more educated in macronutrients and because of this, I never feel hungry!! My overall health, sleep and wellbeing has never been so good.” — Lindsay McElmeel https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/a8445189-4bf0-460d-af49-2473a4f33735/Female+power+lifting+athlete+deadlifting+heavy+barbell Masters Athlete Formula Group Coaching (Copy) - “Working with Sherry has been an absolutely incredible experience, there are no words that can truly describe my time with her. I started working with Sherry because I wanted to improve my athletic performance while losing weight, but I got so much more. She is a coach in every sense of the world. — Haya Al-Qassar https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/de84dc32-2957-43c2-841c-f2ccf6307936/Male+Crossfit+athlete+holding+muscle+up+rings Masters Athlete Formula Group Coaching (Copy) - “Thank you Sherry, you have really helped me in the management of my calories and it taught me to eat better, I lost weight without losing muscle mass while continuing to perform in Crossfit.” — Julien Sormani Dasse https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/754d95f2-cd34-4f59-a4b4-eef0f1c0cf1e/Male+masters+athlete+over+50+in+cycling+gear+smiling Masters Athlete Formula Group Coaching (Copy) - My strength and conditioning has improved, my energy levels are great! Through out the 10 weeks I have hit a number of PR's especially on the Assault bike and the Bike Erg. If you are serious about your fitness and are looking to give yourself an edge and improvements then you need to give Sherry the chance to help you, I know you will not regret it — Marcus Shaw https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/f2afd6d7-486d-4006-a9d8-3449af626b6b/Screen+Shot+2022-07-06+at+16.00.45.jpg Masters Athlete Formula Group Coaching (Copy) - “From dropping kgs to training better, sleeping deeper, increased energy levels, what to eat, when to eat and WHY to eat. I am so grateful she was recommended to me, and I’m so glad I’ve reached out to her! Best decision I’ve made in 2021.” — Sherin Albloushi https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/835af4b0-2fcb-46b5-8c15-d336d9040dce/Female+over+40+masters+triathlete+in+wetsuit+by+lake Masters Athlete Formula Group Coaching (Copy) - “I now realise the importance of eating the right foods at the right times to get the most out of my training, and to give me the energy to get through the day. I can't imagine anyone doing this program and not benefitting from it. — Helen Fletcher https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/316e369c-abfc-4f31-8f1d-f4108bd3986a/Male+Crossfit+masters+with+improved+body+composition+after+macro+coaching Masters Athlete Formula Group Coaching (Copy) - During the 3 qualifiers over 5 hours of the Masters HQ, I felt energised, all the way into the last workout. I went in and repeated the same workout on a Friday with the same game plan of having light, fast releasing carbohydrates in between the workouts and that made such a difference in my performance. The carbohydrates was really a game changer. — Mahdi Alown https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643569595772-FI5MGVDQPVLBMBYI9RF5/Healthy+oatmeal+for+sports+performance Masters Athlete Formula Group Coaching (Copy) https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643569847257-QX0V817HMUY7TZLN42LI/unsplash-image-ekdQLmGtRg4.jpg Masters Athlete Formula Group Coaching (Copy) - Module 2 Tracking For Sustainability You’ll learn the different tracking methods and choose which one you prefer after considering your current lifestyle. This means if you don’t want to weigh food, you absolutely don’t have to! In fact, I often encourage my athletes to move away from weighing foods when they eventually learn to see food as fuel rather than numbers on a scale! You’ll get visual guides for macro portions so you can stay consistent even on a night out or while on holiday. Highlights: Learn tracking methods that are sustainable so you can stay consistent even when you’re not at home Get visual guides for tracking so you can eyeball portions when you’re not at home https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643570028822-X4L21GJM4VQ692M6VUWD/Sign+reads+difficult+roads+lead+to+beautiful+destinations Masters Athlete Formula Group Coaching (Copy) - Module 3 Plateau Busting You’ll learn how to progress through the 7 phases you created in Module 1 with clear guidelines as to what metrics to look out for when deciding whether to move on or to stay on the same phase for maximum results in your training and fat loss progress. We’ll look at stress and how that affects your weight, with a detailed look into all the potential stressors you may be exposed to including physical, mental, emotional, environmental, and social. Highlights: Gain clarity on how to progress when you start to plateau in your fat loss progress Learn how to recognise the stressors in your life and understand how that affects fat loss Create an action plan you can do daily, weekly and monthly to stay consistent https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643621057226-ITROIOK3GI6956OU4DER/unsplash-image-uejtDqpJ7ig.jpg Masters Athlete Formula Group Coaching (Copy) - Module 4 Eating Habits You’ll learn some surprising strategies that will help you keep the weight off and we’ll discuss the science to back it up. You’ll be encouraged to do these simple actions daily to help you create helpful habits that will stick around for years to come. Highlights: Learn surprising but simple strategies that will help you keep the weight off Learn how to stay consistent and accountable by using a tracking system that highlights where you’re crushing your goals and where you need improvement https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643621292726-WGU0CEK06JARRRP13I13/Athlete%27s+hand+filling+up+a+mason+jar+with+healthy+macronutrients Masters Athlete Formula Group Coaching (Copy) - Module 5 Levelling up You’ll level up by focusing on these three key areas: your kitchen, your sleep hygiene and supplementing. We’ll cover kitchen hacks you can implement to get you creating simple meals for the whole family that’ll give you healthy and perfectly portioned meals in your freezer, ready to heat up, for the entire week, maybe even month without having to spend countless hours creating complex meals, not to mention cleaning away all the mess! You’ll receive a guide for creating better sleeping hygiene and learn to prioritise rest for maximum performance and improved body composition. Finally you’ll also get a pre competition strategy that outlines how to prepare for an upcoming race, weeks ahead and days ahead of the events including do’s and don’ts. Highlights: Create simple meal prepping strategies that not only help you hit your macros but feed the whole family too! Learn about some of the sports supplements you can take plus some surprising everyday ingredients that can get you shredding and performing better than ever Get a pre-comp strategy to help you prepare for an upcoming race or meet https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643621795672-2Q8F9NMJPMRR283MX8RK/Sign+that+says+the+journey+of+a+thousand+miles+begins+with+a+single+step Masters Athlete Formula Group Coaching (Copy) - Module 6 Mindset shift Together we’ll create trigger lists where you’ll assess relative risks of each situation (or food, or environment, or whatever) that lead to unwanted behaviours so that you can put together an action plan and build better habits. Highlights: Learn to recognise the things that are in your realm of control so you can focus on changing those instead of spending time focusing on the things outside of your control Create trigger lists to help you recognise any unwanted behaviour and instead learn how to create triggers for positive behaviour https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1643621905209-MAL2ZLFGJM1DDWFXIF6D/unsplash-image-UJij-wz7w88.jpg Masters Athlete Formula Group Coaching (Copy) - Module 7 The road to long term success Now that you’ve learnt so many different strategies to help you move towards your goal, its time to look back at all the progress you have made. In this module we will look back and acknowledge your wins so we aren’t just steamrolling ahead without pausing to think about all your accomplishments, and trust me, there will be plenty! Highlights: Cover everything you need to know to continue on your macro plan with healthier eating behaviours Outline any anxieties you may have for change Look back and acknowledge your progress while also looking forward to continued progress https://www.munchiesandmacros.com/athleteshub daily 0.75 2025-09-11 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/8fa2faec-63ec-4f84-9cc4-56a74b528a39/3.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0166c417-d9b1-4c2b-afcb-384bfb731126/4.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/63adae0e-cf78-4ffe-a07e-badf50edd0a7/5.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/2b789d43-086e-4881-a231-f72653dbb4b7/1.jpg https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/938857c8-3b24-4bd4-95b2-ace664e5e663/2.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0b605527-1820-49ce-ac4c-855bf7f09aa5/3.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/154030de-6c1b-4db2-9249-eedeb7bc4eac/Beige+and+Cream+Classic+Neutrals+Online+Business+Training+Facebook+Post+%282%29.jpg https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/71961e8b-6f8b-46fc-912a-405acfd43aed/4.jpg https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0dc82b04-fcb8-4dc5-8db9-78eb0a2c2cca/5.jpg https://www.munchiesandmacros.com/endurance daily 0.75 2025-09-11 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/e0e0cd3e-f20e-4465-ae2c-1664fdd06330/2.jpg https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/64e9744b-200e-4629-8272-c7cbb303cbac/Copy+of+Minimalist+Mock+Up+Design+for+Online+Business+Pin+%281%29.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0dc82b04-fcb8-4dc5-8db9-78eb0a2c2cca/5.jpg https://www.munchiesandmacros.com/balance daily 0.75 2025-09-11 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/e0e0cd3e-f20e-4465-ae2c-1664fdd06330/2.jpg https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0dc82b04-fcb8-4dc5-8db9-78eb0a2c2cca/5.jpg https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/2b789d43-086e-4881-a231-f72653dbb4b7/1.jpg https://www.munchiesandmacros.com/strength daily 0.75 2025-09-11 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/6852027a-b30d-4867-9d8f-6e18087deb0d/1.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/53069dde-ce4c-4020-93c7-f440a530395b/Beige+and+Cream+Classic+Neutrals+Online+Business+Training+Facebook+Post+%281%29.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/8cb144f9-f61e-411c-9c51-2e651ae765d6/2.png https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/91e4e00c-ab19-4fcf-9eee-6eec046aac7b/IMG_20220124_085105_561.jpg Results - Strength https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/75aff60d-4e3a-4bb7-a198-a5fc8d7e9d36/IMG-20220101-WA0027+%281%29.jpg Results - Strength https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/de84dc32-2957-43c2-841c-f2ccf6307936/Screen+Shot+2022-01-30+at+18.28.25.png Results - Strength https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1621495511192-1AZKWLBXD25LWAP8P5S4/Screen+Shot+2021-03-23+at+10.50.48.png Results - Strength https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1624273408652-VPE8DGEVHABTR9MMHF6G/Screen+Shot+2020-11-17+at+15.54.50.png Results - Strength https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/754d95f2-cd34-4f59-a4b4-eef0f1c0cf1e/Screen+Shot+2022-01-30+at+18.49.07.jpg Results - Strength https://www.munchiesandmacros.com/digital-courses daily 0.75 2025-06-23 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/71961e8b-6f8b-46fc-912a-405acfd43aed/4.jpg Digital Courses https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/154030de-6c1b-4db2-9249-eedeb7bc4eac/Beige+and+Cream+Classic+Neutrals+Online+Business+Training+Facebook+Post+%282%29.jpg Digital Courses https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/0dc82b04-fcb8-4dc5-8db9-78eb0a2c2cca/5.jpg Digital Courses https://www.munchiesandmacros.com/digital-courses-1 daily 0.75 2025-06-23 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1750695366716-V9E2QDZEKRF5MF33BORL/unsplash-image-3ZvHsFiZyME.jpg https://www.munchiesandmacros.com/digital-courses-1-1 daily 0.75 2025-06-23 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1750695366716-V9E2QDZEKRF5MF33BORL/unsplash-image-3ZvHsFiZyME.jpg https://www.munchiesandmacros.com/performancecatalyst daily 0.75 2024-02-12 https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1621494506466-BIXU055JCWW3K84794AH/Female+triathlete+in+zone3+wetsuit Performance Catalyst - During the programme I got a PB for my deadlifts - went from 75kg to 115kg. I ran every single day in January whilst maintaining Crossfit - I used to run twice a month! -Kim Hanbury https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1621495511192-1AZKWLBXD25LWAP8P5S4/Female+athlete+snatching+barbell+at+Crossfit+throwdown Performance Catalyst - My personalised nutrition plan with Munchies & Macros has made such a massive difference in my performance, and has really given me the edge I was seeking. I had no idea how much this was needed, especially as I thought I already ate alright! -Jen Potter https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1621456576410-IJPT6JCITQH6F64WJ25Q/Before+after+picture+of+female+athlete+from+macro+coaching Performance Catalyst - “Together, me and Sherry have changed simple things, such as eating five times more vegetables than I was, eating carbs at the right time in the day and increasing my protein intake in a meal. I have learnt how to count macros, when to eat them around my sessions and how to get the most out of my food to create the most energy, growth in muscle mass and feel all round better in myself.” -JP https://images.squarespace-cdn.com/content/v1/5f60fb1e45d47d0fd3dff05e/1621456656123-Q0PJG4U156U3PY76NYDY/Photo_2021-04-02_10-04-09_AM%7E2.png Performance Catalyst - “Sherry has made the process highly enjoyable through being thoughtful and approachable throughout, providing easy to understand information whilst also ensuring I stay on track working towards my goals. Her focus on happiness and sustainability alongside achieving goals has improved my relationship with food and given me confidence in maintaining a good balance moving forwards.” -Sam Baker https://www.munchiesandmacros.com/performancecatalyst/p/masters-athlete-formula monthly 0.5 2025-05-27