Payton Reed

A Week of Fitness and Food

Payton Reed
A Week of Fitness and Food

A Day of Food

Alright so let me preface this by saying, I am not a pro macro coach! While I am learning more every day, I certainly don’t know it all! BUT what I do know is that getting an idea of what your macros should be can help you maintain a healthy lifestyle while still indulging in things you love! There is so much flexibility when it comes to counting macros and that is why it is a “diet” I can keep up with. Although it isn’t really a diet. It is more of a mindset and lifestyle. A diet restricts you to certain foods, but macro counting doesn’t do that! It just gives you resources to understand how much of a splurge is within your limits. You can calculate your macros online or you can always reach out to a professional at your gym who can help you develop a set of macros that are a good fit for your activity level, height, weight, age, goals, etc!

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My macro goals for everyday are:

110g carbs

144g protein

35g fats

These are my maintenance macros. If I am looking to lose weight then I will adjust the carbs and fats to a lower number, but this is a good base for me to maintain my weight and have energy in the gym! If I get within 10 grams of each of these goals, then I consider it “hitting my macros” for the day. So how do I use these macros? Here is a basic day for me:

Breakfast Shake

8 oz of almond milk

2 scoops of chocolate protein powder

1 scoop of Orgain collagen peptides

1/3 cup of spinach

1/3 cup of blueberries

1 tablespoon of almond butter

Snack 1

1 serving of almonds

Lunch

Ground turkey with salt and pepper and buffalo sauce

Zucchini

Broccoli

Cauliflower

Snack 2

ONE Bar (I love the chocolate chip and the cinnamon roll the best!)

Snack 3

Premier Protein chocolate shake or Adkins double chocolate shake

Dinner

1 cup of brown rice

Serving of veggies (usually carrot/broccoli/cauliflower frozen bag medley)

6 oz of venison

Macros for the day:

Carbs: 109g

Fat: 26g

Protein: 149g

Counting macros helps me to keep track of what my body needs and how the foods I am eating are serving me. I aim to eat a high protein diet with carbs following closely behind and fat relatively low. I will switch it up and eat more carbs on days when I know that my workouts will be more strenuous… aka leg day.

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A Week of Workouts

Over the past year I have developed a workout schedule that really fits my lifestyle! It incorporates things that I like and is sustainable for me without making me feel tired and overworked. I normally take my day off on Friday evenings, but I give myself the freedom to move my free day around when weeks are busy or when I am traveling. Orange Theory is my “me” time. I love the competitive nature of the class and being in a group setting twice a week drives me to push myself even more. I think it is really fun! For you, that class might be a spin class at your gym, a pilates class at your favorite studio, Pure Barre, a long walk outside or a yoga session on your porch. But whatever it is, commit to it and use it as your time to think, relax and enjoy yourself! Physical activity looks different for everyone.

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I have been using Madeline Moves workouts for about a year now and I really like them! Follow her on IG for more info about her guides, macro coaching and fitness in general. She has educated me so much! Her guides helped me develop a schedule that I have come to love and see results from!

Monday

Intense Cardio and Heavy Legs

Tuesday

Upper Body and HIIT

Wednesday

Orange Theory Class

Thursday

Back and Upper Body and Cardio

Friday

Rest

Saturday

Orange Theory Class

Sunday

HIIT and Mat Pilates

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Find Your Fit

Everyone likes different forms of exercise and there truly is no “one size fits all” when it comes to fitness. I would suggest trying out different types to see what suits you. I have had great experiences with cycling and kickboxing. I love a good reformer pilates class. Every now and then i’ll sign up for a 5k, 10k or half marathon just to push myself to run more. My point is: there’s something out there that will get you moving AND smiling! Good luck finding it!

Xo,
Payton