Explore every episode of the podcast This Podcast Fits Your Macros

In this episode Coach Caileen and Coach Ryan discuss strategies to navigate the holiday season without derailing fitness goals. They provide tips on avoiding temptations during Halloween and the rest of the holidays.  Emphasizing the importance of macro tracking and maintaining healthy habits during a time filled with sugary treats.

Takeaways

• Out of sight, out of mind for treats.
• Macro tracking is essential during the holidays.
• Store candy out of sight to reduce temptation.
• It's okay to enjoy treats in moderation. You have to know yourself and your triggers. 
• The holiday season can lead to unhealthy habits if not managed.
• Plan ahead for parties and prioritize which events matter most.
• Balance is key; it's okay to indulge occasionally.
• Be mindful of holiday drinks and their calorie content.
• Every food choice should be evaluated against your goals.

Chapters

00:00 Introduction and Welcome

02:53 Macro Review: Cookie Butter Cereal

08:51 Temptations of Halloween Treats

11:05 Tips to Avoid Holiday Overindulgence

14:40 Navigating Temptations During Halloween

19:08 Strategies for Partying Without Losing Control

29:10 Maintaining Goals Amidst Holiday Indulgence

In this episode Coaches Caileen and Ryan discuss the importance of protein. They explore various grab-and-go protein sources, share tips for maintaining protein intake while traveling, and emphasize the need to ask for protein options at restaurants. The episode is filled with practical advice for listeners looking to optimize their protein consumption.

Takeaways

• Protein is essential for all fitness goals.
• Canned chicken is a convenient protein source.
• Traveling doesn't have to derail your protein intake.
• Protein bars can be misleading; check the macros.
• Don't hesitate to ask restaurants for protein options.
• String cheese is a great portable snack.
• Cottage cheese is a fantastic source of casein protein.
• Protein drinks can be a last resort, not a primary source.
• Always have backup protein options when traveling.
• You can find protein sources almost anywhere. 

Chapters

00:00 - Introduction and Banter

01:12 - The Importance of Protein

10:57 - Grab-and-Go Protein Sources

15:08 - Traveling and Protein Challenges

22:05 - Creative Protein Solutions

29:00 - Protein at the Lake

36:08 - Protein Drinks and Supplements

44:04 - Asking for Protein at Restaurants

In this episode, Coach Caileen and Coach Ry cover various protein sources and their pros and cons. They cover topics such as animal-based proteins, plant-based proteins, protein powders, protein bars, and dairy products. They emphasize the importance of choosing high-quality protein sources and avoiding processed and artificial options. They also discuss the impact of protein on gut health and the potential drawbacks of relying too heavily on protein supplements.

Key points:

• Protein is essential for building muscle and staying satiated.
• Organic, pasture-raised animal products are the ideal protein sources due to better quality and lower levels of omega-6 fatty acids.
• Poultry like chicken and turkey are good alternatives to red meat.
• Fish can be a healthy protein source, but sourcing and quality can be challenging. Choose high-quality fish and be cautious of low-quality or farm-raised fish
• Consider the digestibility of red meat and explore alternatives like pork
• For vegans and vegetarians, focus on whole food sources and be mindful of macronutrient balance
• Processed meats like canned chicken and beef jerky can be convenient protein sources, but choose high-quality options
• Be cautious of the ingredients in protein powders and protein bars and opt for high-quality choices
• Consider the impact of protein on gut health and individual dietary needs
• Avoid processed and artificial protein options
• Personalize your protein intake based on your goals and preferences

Chapters

00:00 - Intro

07:58 - The Importance of Protein

11:28 - Optimal Protein Sources: Organic, Pasture-Raised Animals

16:14 - Considerations for Red Meat and Poultry

19:18 - Challenges and Considerations with Fish as a Protein Source

21:00 - Exploring Pork as an Alternative Protein Source

23:27 - Protein Options for Vegans and Vegetarians

36:16 - Convenience and Considerations of Processed Meats

47:04 - Greek Yogurt

52:36 - Protein Powders and Bars

56:08 - Fake Meats and Least Optimal Protein Sources

01:03:30 - Conclusion and Takeaways

In this episode, Coach Caileen and Coach Ry are going over Caileen’s journey in bodybuilding, specifically her prep for competitions. They talk about the challenges and changes she has experienced over the years, including the importance of reverse dieting and the impact of gut health on cravings. They also touch on the flexibility of food choices during prep and the need for continuous learning and adaptation in the bodybuilding journey. 

Key Points:

• Reverse dieting is crucial after a competition to allow the body to recover and build muscle.
• Gut health plays a significant role in cravings, and addressing imbalances can help reduce sugar cravings.
• Each individual's bodybuilding journey is unique, and what works for one person may not work for another.
• Continuous learning and adaptation are essential in the bodybuilding journey, as the body and goals change over time.
• Flexibility in food choices during prep can vary depending on individual goals and preferences. Being an expert for others requires learning from different experiences and understanding what works for different individuals.
• Lab testing can be valuable for identifying food sensitivities and making better food choices.
• Honesty and open communication with your coach are essential for achieving optimal results in a prep.
• A longer, more sustainable prep can help preserve muscle and lead to better overall results.
• Finding a balance between fitness goals and other aspects of life is crucial for long-term success.

Chapters

00:00 - Introduction and Post-Workout Discussion

03:02 - Is It Worth the Macros: Cup of Noodles Campfire S'mores

11:09 - Caileen's Competition History and the Importance of Reverse Dieting

15:04 - Challenges Faced in Previous Preps and the Evolution of Caileen's Journey

20:09 - The Impact of Gut Health and Heavy Metal Detox on Caileen's Prep

22:29 - Flexibility in Food Choices and the Advancement of Caileen's Prep

25:15 - The Impact of Food Choices on Well-being

29:39 - The Value of Lab Testing for Food Sensitivities

36:15 - Honesty and Communication in Preps

41:41 - The Benefits of a Longer, Sustainable Prep

46:52 - Finding Balance in Fitness Goals and Life

In this episode, Ryan and Caileen are talking training intensity levels for beginners, intermediate, and advanced. They emphasize the importance of finding the right balance of intensity to maximize progress without overdoing it. 

For beginners, the focus is on creating a habit and starting with basic exercises, and building the habit of working out on a consistent basis.

Intermediate and advanced individuals should gradually increase the intensity and challenge themselves with heavier weights and more complex exercises. The hosts also highlight the importance of adapting to the stimulus and avoiding excessive soreness that may discourage consistency. 

Key Points:

• For beginners, focus on creating a habit and start with basic exercises
• Gradually increase intensity and challenge yourself as you progress
• Adapt to the stimulus and avoid excessive soreness
• Consistency is key in achieving fitness goals Start with creating a habit and a basic routine in the beginning stages of fitness.
• In the intermediate level, set clear goals and focus on increasing intensity through progressive overload.
• At the advanced level, prioritize form checks, optimize other variables such as sleep and hydration, and be aware of potential risks.
• Listen to your body and adjust intensity based on individual goals and capabilities.
• Progress is the key indicator of success at any level of fitness.

Time Stamps:

00:00 - Intro

02:19 - Trying Oreo Mint Chip Flavor

16:14 - Training Intensity for Beginners

19:21 - Building a Habit: Starting with Basic Exercises

22:08 - Setting Goals and Increasing Intensity: The Intermediate Level

27:12 - Listening to Your Body and Adjusting Intensity

36:31 - Progress as the Key Indicator of Success

In this episode, Caileen and Ryan discuss various strategies to reduce water retention. They cover topics such as hydration levels, sodium intake, movement, compression wear, and dandelion root tea. They emphasize the importance of staying hydrated, being aware of sodium levels, staying active, and managing stress. They also mention that hormonal fluctuations can contribute to water retention in women. Overall, they provide 5 practical tips for managing and reducing water retention.

Key Points:

• Water retention can be a sign of an underlying issue in the body and can cause discomfort.
• Checking hydration levels is important, and drinking enough water can help reduce water retention.
• Thirst is a good indicator of dehydration, and listening to your body's thirst signals is crucial.
• The amount of water needed varies for each individual and can be influenced by factors such as activity level and dietary choices.
• Being mindful of water intake throughout the day and making up for missed hydration can help manage water retention. Stay hydrated to reduce water retention
• Be mindful of sodium intake and its impact on water retention
• Stay active and incorporate movement to promote circulation and reduce water retention
• Consider using compression wear to improve circulation
• Dandelion root tea may help with water retention, but its taste may not be pleasant
• Manage stress levels as it can contribute to water retention
• Hormonal fluctuations can also cause water retention in women

Time Stamps:

00:00 - Intro

02:29 - Topic of the Day: Water Retention

03:19 - Macros Item: Sour Patch Oreos

09:14 - Understanding Water Retention and Its Impact on the Body

10:56 -  The Importance of Hydration in Reducing Water Retention

12:09 - Listening to Your Body's Thirst Signals

12:58 - The Individualized Nature of Water Intake

14:29 - Managing Water Retention Through Consistent Hydration

16:09 - The Importance of Hydration

18:56 - The Role of Movement in Reducing Water Retention

19:16 - Using Compression Wear for Circulation

20:26 - Exploring Dandelion Root Tea for Water Retention

25:18 - Stress Management and Water Retention

29:03 - Hormonal Fluctuations and Water Retention

34:56 - Conclusion

In this episode, Coach Caileen and Coach Ry are giving you tips on avoiding late-night snacking. They cover topics such as creating discipline, finding alternatives, going to bed earlier, recognizing patterns and triggers, brushing teeth after eating, and maintaining a sustainable diet. They emphasize the importance of finding what works for each individual and implementing one or more of these strategies to curb nighttime eating habits. 

Key Points:

• Stop eating after dinner to avoid late-night snacking.
• Go for a 10-minute walk after dinner to aid digestion and reduce cravings.
• Keep tempting foods out of sight to reduce the temptation to snack.
• Find alternative activities to distract from snacking, such as exercise or hobbies.
• Practice mindful eating and listen to your body's hunger and fullness cues.
• Create a nighttime routine that doesn't involve food to break the habit of late-night snacking. Create discipline and stick to a plan to avoid nighttime eating
• Find alternatives to satisfy cravings and replace unhealthy habits
• Go to bed earlier to avoid late-night snacking
• Recognize patterns and triggers that lead to nighttime eating and find ways to avoid or replace them
• Brushing teeth after eating can signal the brain that eating is done for the day
• Maintain a sustainable diet that allows for flexibility and enjoyment of food

Time Stamps:

00:00 - Introduction and Setting the Stage

08:11 - The Power of Stopping Eating After Dinner

11:54 - Going for a 10-Minute Walk After Dinner

19:53 - Alternative Activities to Distract from Snacking

22:13 - Creating Discipline to Avoid Nighttime Eating

24:21 - Finding Alternatives to Satisfy Cravings

26:36 - Going to Bed Earlier to Curb Late-Night Snacking

33:34 - Recognizing Patterns and Triggers

36:15 - Brushing Teeth as a Signal to Stop Eating

39:32 - Maintaining a Sustainable Diet

In this episode, Coach Caileen and Coach Ry are diving even deeper into how to stay on track while eating at restaurants. They discuss different types of restaurants and how to make healthier choices when dining out. They cover topics such as fast food, buffets, coffee shops, and Indian food. They provide tips on navigating menus, choosing healthier options, and managing portion sizes. They also emphasize the importance of planning ahead and being mindful of your goals when eating out.

Key points:

• Make healthier choices at chain restaurants by opting for grilled chicken or fish and choosing roasted veggies as a side.
• Practice portion control and track your food to stay on track while eating out.
• When eating at movie theaters, choose a small portion of popcorn and track it to stay within your goals.
• Avoid high-calorie options like nacho cheese and giant pretzels at movie theaters.
• Bring your own snacks or water to movie theaters if you prefer to stay on track with your nutrition. When dining at fast food restaurants, opt for grilled options, avoid breaded meats, and customize your order to reduce added fats and sugars.
• At buffets, focus on protein-rich foods, fill up on vegetables, and be mindful of portion sizes to avoid overeating.
• When eating at coffee shops, choose protein-rich options like egg bites or oatmeal, and be cautious of added sugars in drinks and pastries.
• When dining at Indian restaurants, opt for lean protein options like tandoori chicken and be mindful of portion sizes and added fats in sauces.
• Planning ahead, being mindful of your goals, and making smart choices can help you enjoy dining out while still staying on track with your health and fitness goals.

Time Stamps:

00:00 - Introduction and Podcast Schedule

07:40 - Staying on Track at Chain Restaurants

15:54 - Making Smart Choices at Movie Theaters

25:32 - Fast Food Restaurants

29:28 - Calories on the Menu

31:55 - Coffee Shops and Eggs

36:04  -Buffets and Sodium

40:32 - Indian Food and Customization

47:31 - Planning Ahead and Smart Choices

Coach Caileen and Coach Ry discuss the importance of tracking your food accurately. They cover everything from tracking greens, and the difference between cooked and uncooked measurements, to the impact of processed foods on progress, and the challenges of eating out at restaurants. They emphasize the need to prioritize goals and make choices that align with those goals. 

Key Points:

• Track condiments, sauces, oils, and sneaky snacks to accurately count your macros.
• Don't neglect tracking greens and vegetables, as they do contribute to your overall calorie intake.
• Not tracking these items can hinder progress and prevent you from achieving optimal results.
• Being strict with tracking is essential for reaching your goals and staying on track. Tracking greens is important for overall health and progress towards nutrition goals.
• Understanding the difference between cooked and uncooked measurements can help with accurate tracking.
• Processed foods can hinder progress and should be minimized or avoided.
• Eating out at restaurants can be challenging, and it's important to prioritize goals and make choices that align with those goals.
• Tools like food scales and portable microwaves can be helpful for tracking and staying on track.

Time Stamps:

00:00 - Introduction and Technical Difficulties

12:06 - Chapter 1: Don't Forget to Track Condiments and Sneaky Snacks

28:12 - The Importance of Tracking Greens

38:56 - Challenges of Eating Out at Restaurants

45:45 - Prioritizing Goals and Making Choices

56:54 - Tools for Tracking and Staying on Track

In this episode, Coach Caileen and Coach Ry discuss five ways to get more protein into your diet. They emphasize the importance of increasing portion sizes of protein, especially at dinner, and suggest creative ways to add protein to breakfast. They also stress the need for pre-planning meals to ensure protein goals are met and share the benefits of sneaky protein sources. 

Key Points:

• Increase portion sizes of protein to boost protein intake
• Include a good amount of protein in breakfast to start the day off right
• Pre-plan meals to ensure protein goals are met
• Look for sneaky protein sources to add protein to meals
• Protein is essential for muscle building and fat loss Incorporate protein-rich foods into your meals to increase your protein intake.
• Plan your meals around protein sources to ensure you're getting enough protein.
• Use protein powder in recipes like coffee, smoothies, and ice cream to boost your protein intake.
• Eating protein before snacks can help you feel more satiated and reduce cravings.
• Experiment with new recipes to find creative ways to add more protein to your diet.

In this episode, Ryan and Caileen discuss strategies for eating out while staying on track with fitness goals. They cover options at Chinese restaurants, including boiled meats and vegetables, and the importance of watching out for high-calorie foods. They also discuss ordering at burger joints and the possibility of indulging in burgers while still maintaining a balanced diet. They emphasize the importance of planning and making special requests at restaurants to fit your goals. Caileen also shares her experience with the Cheat Truck, a mobile food truck that offers delicious pizzas and desserts. Overall, the conversation provides practical tips for enjoying meals out while staying on track with your health and fitness goals. 

Takeaways

• Choose boiled meats and vegetables at Chinese restaurants to stay on track with fitness goals.
• Be mindful of high-calorie foods, such as breaded and fried options, at Chinese restaurants.
• Consider cooking at home as a way to have more control over ingredients and portion sizes.
• Opt for lettuce wraps and lower-fat options at burger joints to make healthier choices. 
• Avoid high-calorie items like chips at Mexican restaurants.
• Make special requests at restaurants to fit your goals.
• Plan indulgences and save macros for pizza outings. When looking for pizza alternatives, consider options like buffalo chicken pizza or keto pizza bowls.
• Italian restaurants often have steak or chicken dishes that can be a safer choice for macros.
• Sushi can be high in carbs due to the rice, so opt for sashimi or lean cuts of fish without rice.

Chapters

00:00 - Introduction

02:08 - Eating Out and Staying on Track

03:47 - Eating at Chinese Restaurants

06:38 - Choosing Healthier Options at Chinese Restaurants

09:56 - Watching Out for High-Calorie Foods at Chinese Restaurants

12:34 - The Joy of Cooking at Home

13:43 - Ordering at Burger Joints

25:15 - Chicken as a Lower Fat Option

25:33 - Choosing Healthier Options at Restaurants

30:14 - Making Special Requests at Restaurants

31:52 - Avoiding High-Calorie Mexican Foods

37:08 - Navigating Pizza Places

46:33 - Italian Food

53:48 - Sushi

In this episode, Coach Caileen and Coach Ryan are going deep on the limitations of the 'If It Fits Your Macros' approach to dieting and the importance of understanding food sensitivities. They emphasize the need to simplify meal plans during prep and the benefits of an elimination diet to identify food sensitivities. 

Key Points:

- The 'If It Fits Your Macros' approach may not work for everyone, especially those who struggle to adhere to the 80-20 rule.
- Understanding and addressing food sensitivities is crucial for optimal health and results.
- Simplifying meal plans and removing inflammatory foods can be beneficial during bodybuilding prep.
- An elimination diet can help identify individual food sensitivities and improve overall well-being. Pay attention to how different foods affect your body and be open to making changes to your diet based on your body's sensitivities.
- If macro tracking becomes overwhelming or leads to decision fatigue, consider using meal plans as a simpler alternative.
- Different diets can work for different people, so find the approach that works best for you and your goals.
- Nutrition plays a crucial role in achieving health and fitness goals, so prioritize it in your overall fitness journey.

Chapters

00:00 - Intro
01:06 - When 'If It Fits Your Macros' Doesn't Work
04:00 - Understanding Macros and Serving Sizes
05:06 - Was it worth the macros?
05:47 - Exploring Fast Food Options
08:07 - Understanding Macros and the 80-20 Rule
09:52 - Food Sensitivities and Allergies
11:27 - Food Sensitivity Testing and Restrictive Diets
13:04 - Food Sensitivities and Bodybuilding Prep
16:16 - Simplifying Meal Plans for Bodybuilding Prep
20:38 - Avoiding Certain Foods in the Last Weeks of Prep
23:51 - Using an Elimination Diet to Identify Food Sensitivities
26:28 - The Effects of Regularly Consuming Certain Foods
28:53 - Decision Fatigue and Macro Tracking
32:10 - The Flexibility of Different Diets
37:08 - The Challenges of If It Fits Your Macros
45:16 - The Importance of Nutrition

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In this episode, Coach Ry and CaiLEAN discuss 5 'health' foods that are not actually healthy and are holding you back from reaching your goals. 

They cover topics such as the difference between dried fruit and fresh fruit, the misleading labels of keto, gluten-free, grain-free, non-GMO, and organic foods, vegan processed food and the downsides of protein bars. They emphasize the importance of understanding the marketing, nutritional value and ingredients of the foods we consume and making informed choices that align with our goals.

Key Points
* Not all foods marketed as 'healthy' are actually good for you.
* Juices, vegan processed foods, and dried fruit can be misleading.
* It's important to read labels and understand the ingredients in the foods you consume.
* Opt for whole, unprocessed foods whenever possible. 
* Consider the water content and nutritional value of dried fruit compared to fresh fruit.
* Protein bars may not be the best choice for overall health and can trigger cravings and overconsumption.
* Take the time to understand your goals and choose foods that align with those goals.

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Chapters
00:00 - Intro
03:20 - Is It Worth the Macros? Review of Apple Jacks and Banana Bread Pop Tarts
09:42 - The Problem with Juices
12:23 - Vegan Processed Foods
19:09 - Dried Fruit
32:11 - Dried Fruit vs. Fresh Fruit
33:12 - The Misleading Labels of Keto, Gluten-Free, Grain-Free, Non-GMO, Organic
40:30 - The Downside of Protein Bars

In this episode, Coach CaiLEAN and Coach Ry discuss how to avoid getting sick at the gym. From simple things like not touching your face without washing your hands first and avoiding sick individuals. They also cover the benefits of breathing through the nose, the importance of quality supplements, and the role of nutrition in preventing illness. They also touch on the benefits of fasting for health and weight management.

Key points

• Avoid touching your face without cleaning your hands first to prevent the spread of germs.
• Stay away from sick individuals at the gym to minimize the risk of getting sick.
• If you feel sick, stay home and rest to allow your body to recover.
• Breathe through your nose to filter out germs and improve overall health. Breathing through the nose can have multiple benefits, including improved facial structure.
• Taking quality supplements, such as magnesium, zinc, and vitamin C, can support overall health and immune function.
• It is important to choose supplements from reputable sources that are third-party tested and free from heavy metals.
• Fasting can be a beneficial practice for improving health and weight management.

Time Stamps:

00:00 - Intro

01:37 - Avoiding Sickness at the Gym

09:49 - Avoid Touching Face

15:34 - Avoid Sick Individuals

18:39 - Stay Home When Feeling Sick

28:51 - Breathe Through Your Nose

31:51 - Benefits of Breathing Through the Nose

34:18 - Recommended Supplements for Overall Health and Wellness

38:16 - Importance of Nutrition and Quality of Supplements

45:32 - The Role of Fasting in Health and Wellness

In this episode, Coach Ry and Coach CaiLEAN discuss the most common gym mistakes and provide their expert insights on how to avoid them. They dive deep into topics such as hanging on to cardio machines, talking on the phone and texting in the gym, lack of intensity in workouts, excessive talking in the gym, doing too many HIIT activities, the importance of warming up and doing mobility exercises and not taking rest days. 

Key takeaways:
* Avoid hanging on cardio machines as it diminishes the effectiveness of the workout.
* Minimize talking and texting on the phone in the gym to maintain focus and intensity.
* Ensure proper form and intensity in workouts to maximize results.
* Limit excessive talking in the gym to stay focused and avoid distractions.
* Avoid excessive HIIT activities and prioritize rest days for optimal recovery and progress. Training with the right intensity and allowing for optimal recovery is crucial for progress.
* Engaging in activities outside of the gym can provide additional benefits and prevent burnout.
* Be considerate of others by not camping on equipment and cleaning up after yourself.
* Warming up and doing mobility exercises are essential for injury prevention and optimal performance.


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Time Stamps:

00:00 - Intro
01:01 - Was it worth the macros?
03:08 - Gym Mistakes
06:34 - Hanging on to Cardio Machines
10:40 - Talking and Texting on the Phone in the Gym
15:11 - Lack of Intensity in Workouts
18:20 - Excessive Talking in the Gym
23:11 - Doing Too Many HIIT Activities
30:20 - Not Taking Rest Days
33:12 - Training vs. Activity
37:45 - Camping on Equipment
43:06 - Skipping Warm-up and Mobility
48:19 - Not Cleaning Equipment

It's a new year with new goals. If 2024 is the year you want to get in better shape and lose some fat here are 5 tips that will help you kickstart that journey!

If you are looking for more in-depth help with your fat loss goals click here and sign up to train with Team FFLEX and work 1:1 with a real coach FREE for 7 days!
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We're headed into the last quarter of the year and this is always one of the toughest times to stay on track because of... THE HOLIDAYS! 

Temptations on every corner, and yes you should be able to fit them ALL into your macros but what happens when you f*ck up? What happens when you go a little bit too far into that bowl of candy for Halloween?

Don't give it all up! Coach Ry and Coach Caileen are here to help you keep moving forward and are giving you the best game plan to get back on track after you f*cked up your macros. 

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Text Caileen anytime at 833-322-4533!

Today coach Caileen is going deep into her new lab testing specialty and she's covering everything you need to know about common problems we are facing today such as gut issues, hormone issues, skin problems like acne, constipation, fatigue, brain fog, and more! These areas are all connected and she can help you address them with these new tests she's now offering to her clients at Team FFLEX! If you're ready to work 1-1 with coach Caileen and take full advantage of these tests, head over to www.teamfflex.com and get signed up!

If you're still on the fence and just want to test the waters, head over to www.teamfflex.com/7daytrial and request Caileen as your coach and we'll get you set up to train with her FREE for the next 7 days.
 

Don't fall for the marketing! "Diet friendly" foods a lot of the time are loaded with artificial ingredients that can literally kill your gut microbiome. You want to limit these foods as much as possible, but they can be sneaky and hidden where you least expect it. Coach Ry and Coach Caileen are here to help and today we're talking about 5 macro friendly foods that are secretly destroying your digestion. 

The refeed, also known as the CHEAT MEAL. What’s the benefit of this? How can this help you on your weight loss goals?

Today we’re breaking down everything you need to know about refeeds, when you need one, and how to do it without ruining your progress.

“You are what you digest, not what you eat”

It’s true! If your body can’t digest and absorb all the vitamins and nutrients contained in the foods you are eating then what’s the point? 



So what’s the solution? Fix your digestion. 

Coach Caileen and Coach Ry are giving you 5 quick and easy tips to help improve your digestion so that you can fully optimize your health and reach your goals. Whether it’s weight loss or muscle building, you can’t do it without good digestion. 

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Time Stamps
00:00 - Intro
01:42 - Caileen’s New Certification
03:50 - Was it worth the macros?
08:30 - Chew Your Food!
16:34 - Distracted Eating
19:18 - Don’t Eat Stressed
24:52 - Don’t Drink While Eating
30:51 - Go For A Walk

Tracking macros can be a confusing process and it's easy to be overwhelmed and make some simple mistakes, but those simple mistakes can be the difference between reaching your goals quickly or being stuck and plateauing without ever realizing why. So, here are the 6 macro mistakes we've made so you don't have to!

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As the weather is getting warmer and more and more BBQs, ice creams and other temptations start popping up on every corner how can you survive and stay on track with your goals? 

We're giving you two perspectives on todays episode, coach CaiLEAN from the view of a competitor and coach Ry from a lifestyle point of view. 

If you've spent the winter training hard on your goals you don't want to throw it all to the side when summer rolls around and forget everything. 

You can enjoy summer and all the amazing BBQs and ice creams, frozen yogurts and drinks if you go into it with the right plan. 

It's that time of year! Competition season is in full swing, beach season is right around the corner and you may be looking to start the process of getting lean. Whether you're going into prep or just looking to shed a little winter fluff you can't do it without optimizing your foods for fat loss. 

Coach Ry is back teamed up with coach CaiLEAN for this can't miss episode on how to optimize you foods for cutting.

#TeamFFLEX #ThisPodcastFitsYourMacros

Today Coach Caileen and Coach Kiana are sitting down to discuss the pros and cons of hiring a coach, or going the self coaching route. 

What is the best option for you? 

#TeamFFLEX #ThisPodcastFitsYourMacros

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Night shift work is no joke! How do you meal prep and stay on track with macros while working nights? 

Coach Caileen is sitting down with our newest Team FFLEX coach and RN Maura to ask how to stick to your macros while working busy night shifts! 

Give Maura a follow on Instagram https://www.instagram.com/theliftingrn/?hl=en

Coach Caileen is bringing you 5 MIND BLOWING food hacks that will save you time, and make your life so much easier! 

Time Stamps
00:56 - Is it worth the macros?
03:22 - Measuring food hack
05:31 - Save your salad
07:31 - Cut spaghetti squash hamburger style 
10:48 - Hardboiled eggs, the EASY way
14:16 - Flip your nut butter upside down

#TeamFFLEX #ThisPodcastFitsYourMacros

Today Coach Caileen is giving you her top 5 supplement picks worth your money! 

Coach Ry and Coach Caileen are back with more tips for tracking your macros. Maybe you're new to tracking and still trying to get the hang of it, or maybe you're a seasoned tracker who's been doing it for years. 

It doesn't matter where you are in your macro tracking journey, these tips will help you track faster, with less effort and help you get better results doing it. 

Today on This Podcast Fits Your Macros Coach Ry and Coach CaiLEAN are diving deep into finances. Is eating healthy expensive? Is fast food cheaper? The real answer might surprise you.

Check out Team FFLEX for more tips on training and nutrition!
https://www.teamfflex.com

Coach Ry and Coach Caileen covering the 7 reasons your coach might not be adjusting your macros. 

Should you be worried if your coach hasn't adjusted your macros? Make sure to stick around till the end to find out why your coach isn't adjusting your macros!

Coach ry and coach CaiLEAN coming at you with the best picks for that fitness lover in your life this Christmas season.

What you see is not always what you get with alcohol, incorrect nutrition labels and sneaky marketing tactics might have you convinced your alcohol of choice is better than most, but is it really? 

We've got you covered on todays episode of This Podcast Fits Your Macros.

Today Ryan Milton And Caileen Walker from TeamFFLEX dive deep into food hacks for traveling and actually review a good number of on the go fast foods you could get when you are in a pinch and still stay on track! There are tons of good tips and also tons of good food picks so make sure you got your notepad out when you listen!! Thanks for listening!

For all things coaching - go to www.teamfflex.com 

Its spooky season and today we are talking about 10 scary food myths and getting you the truth behind them! Is fasted cardio better? will alcohol kill your gains? do BCAA actually do anything? Learn all this and more in this episode today!!

For all things coaching - Go to Teamfflex.com 
Caileans youtube- https://www.youtube.com/watch?v=iZOXPomInfc

Today Ryan And Cailean from TEAMFFLEX dive deep into how to achieve sustainable fat loss, stop the rebound effect and why so many diets simply do not work in the long term! We talk about the why and also some good how to steps for you to take from it and apply to yourself!! 

Please make sure to follow or subscribe! And for all things coaching visit TeamFFLEX.com

Today your 2 favorite coaches Ryan Milton and Caileen Walker from Team FFLEX dive deep into sugar cravings! What causes them, how do we combat them and whats the science behind it! You will certainly get a lot out of this episode with useful tips and hacks you can apply to get changes quickly!! 

For all things coaching check out our website www.TeamFFLEX.com and on the socials @teamfflex for tons of other useful tips and tricks!

Today we are diving into to traveling and staying on track with nutrition! This will be the step by step to stay on track with your goals while enjoying your summer or anytime travels!

For all things coaching check out our website TeamFFLEX.com !

Today Team FFLEX coaches Ryan and Caileen are breaking down the steps required to get your goals achieved! Many people have had a less than awesome January and you might just need that new years redo to really start back with your resolutions and get those goals actually achieved!

Thanks for listening! And for all things coaching visit TeamFFLEX.com

Today Ryan Milton and Caileen Walker TeamFFLEX coaches and hosts of This Podcast Fits Your Macros are diving deep into reverse dieting. Learn the reasons why reverse dieting is beneficial and also some tips on how to get started with it today! 

please make sure to follow or subscribe wherever you are listening and if you need anything regarding coaching visit our website TeamFFLEX.com 

Today we are talking about everything meal prepping with specific hacks that will make it a flawless experience for staying on track with your nutrition!

If you get anything out of the episode do us a favor and share it! 

And as always for all things coaching visit TeamFFLEX.com

Welcome to This Podcast Fits Your Macros with Ryan and CaiLEAN! Today we are covering what this show will be about as well as starting you off with a couple good macro tracking fundamentals that will help you get started TODAY if you never tracked before but also got some good hacks in here as well for our macro tracking veterans! Make sure to stay tuned for some ridiculous jokes from CAILEAN as well!