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#29 – Macros, Meal Plans, & Intuitive Eating

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#29 – Macros, Meal Plans, & Intuitive Eating

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Christina & Marissa get into the differences between macro tracking, meal planning, and intuitive eating. They go deep on pros and cons, how to transition from tracking macros to intuitive eating, and when meal plans are advantageous.

([0:00]) – Intro

([4:12]) – Meal Plans

([12:02]) – Macro Tracking

([36:15]) – What Is Mindful Eating?

([54:36]) – Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

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Hey, I'm Marissa

I am an online health & fitness coach with a passion for helping others reach their fitness goals, no matter how many times they have tried in the past.

My mission is to educate you throughout our time working together so that you are equipped to challenge yourself through nutrition & training for life.

Full Service Coaching (Diet + Training)

Ideal for anyone needing more direction in their fitness journey and is ready to dive in with full force with sustainable habits!

Subscribe to get the free 4-week beginner training program!

Since April, I’ve been overeating almost every w

Since April, I’ve been overeating almost every weekend, falling into the same “I’ll start over Monday” mindset I help women get rid of…
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With all the travel this year I went from 5 workouts per week to 4, to 3…
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I was getting away with it on the scale, but I felt my body get softer and softer and my jeans got tighter…
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After each trip, I’d say “time to be good”
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But by the time friday came around it was back to overeating and pushing off my goals until Monday 🙃
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I’ve been sick of the over stuffed, overeating feeling
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…But it took me longer to get sick of letting myself down
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Reality is - some of us live in a perpetual state of letting ourselves down instead of lifting ourselves up
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The real reason you don’t want to start your journey isn’t because you’re too busy…
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It’s because you’re afraid to fail yourself (again).
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‼️ 𝗗𝗼𝗻’𝘁 𝗹𝗲𝘁 𝘁𝗵𝗮𝘁 𝗯𝗲 𝘆𝗼𝘂𝗿 𝗹𝗶𝗳𝗲 ‼️
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Start now, start small, and build momentum.
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I struggle to share this because I lead a company that helps women break this cycle for good
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We have a lot of clients who are doing BETTER than me with these struggles 😅
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Yet, I still struggle, nearly a decade in the industry doing things “right” and I’m still not immune to slip ups.
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I’m admitting this for two reasons:
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1️⃣ To encourage you that if you had it right but fell off track, it’s not because you FAILED. It’s because you’re human and permanent change is not about an absence of mistakes… it’s about course-correct when you make them.
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2️⃣ To inspire you that you can get out of your rut, too. Despite all the reasons why you “know what you should do,” and “should be able to do this on your own” (my brain for weeeeks), sometimes asking for help & getting accountability is the key.
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Don’t get me wrong, it’s not easy.
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It takes willpower and self talk every day to keep going and not become complacent.
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But I’m doing it, and so can you.
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I started before I felt ready.
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It’s only been one week and I already feel more like myself again.
⠀
Join me starting this Friday June 9th for my 𝟮𝟭 𝗗𝗮𝘆 𝗦𝘂𝗺𝗺𝗲𝗿 𝗥𝗲𝘀𝗲𝘁 for just $1/day, because starting on a Monday is SO overrated.😉
⠀
Comment or DM me “RESET” for more info ❤️

𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗼𝗻 𝘁𝗵

𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗼𝗻 𝘁𝗵𝗲 𝗳𝗲𝗻𝗰𝗲 𝗮𝗯𝗼𝘂𝘁 𝗷𝗼𝗶𝗻𝗶𝗻𝗴 𝗼𝘂𝗿 𝟮𝟭-𝗗𝗮𝘆 𝗦𝘂𝗺𝗺𝗲𝗿 𝗥𝗲𝘀𝗲𝘁 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲, 𝗹𝗶𝘀𝘁𝗲𝗻 𝘂𝗽! 📢

For years, Jenalyn tried every fab diet out there, only to experience short-lived success followed by weight regain.

She felt stuck, until she joined our 28-day challenge over the holidays. That was her turning point and just the kickstart she needed to make life-changing progress.

Jenalyn lost an incredible 7 lbs during the holiday season, even with her work-related travels on most weekends. That was just the beginning of her amazing journey.

Since then, she joined our 1-1 program, where she learned invaluable lessons:

🍽️ You need to eat MORE to reach your goals.
⚡Fueling your metabolism with the right kinds of calories is crucial, not just restriction.
⌛You can cut your time in the gym in HALF and still achieve weight loss.
🍰 Yes, you can enjoy sweets and desserts while pursuing your goals.

But beyond the physical transformation, what Jenalyn truly gained from our program was a newfound understanding that this is a 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲, not just another crash diet.

Consistency has become her superpower, and the results speak for themselves. Jenalyn feels amazing!

Her biggest win? Fitting into clothes she hadn’t worn in over 4 years. 💪🏼

Her journey teaches us that true change goes beyond the scale. It’s about embracing a healthier, happier version of ourselves, one step at a time.

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Why my volleyball accolades can help you with your

Why my volleyball accolades can help you with your weight loss [part 2] 🏆

Here’s why being nice to yourself will lead to MORE results, not less.

Let’s do a quick exercise.

Think back… what do you tell yourself when you make a mistake?

“𝘠𝘰𝘶 𝘴𝘶𝘤𝘬”

“𝘞𝘩𝘺 𝘤𝘢𝘯’𝘵 𝘺𝘰𝘶 𝘨𝘦𝘵 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘳𝘪𝘨𝘩𝘵”

“𝘚𝘦𝘳𝘪𝘰𝘶𝘴𝘭𝘺? 𝘈𝘨𝘢𝘪𝘯? 𝘎𝘦𝘵 𝘪𝘵 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳.”

Most often, we are horribly mean to ourselves when we mess up, in many areas of life, but especially in our health journey.

One of my secrets to being successful in volleyball is also something that we teach our clients at @permanent.change.coaching

❌❌❌ BEING NICE TO YOURSELF 𝗗𝗢𝗘𝗦 𝗡𝗢𝗧 MEAN:

❌ Allowing yourself to self-destruct further

❌ Being okay with mediocrity or poor performance

❌ Getting complacent

BEING NICE TO YOURSELF 𝗗𝗢𝗘𝗦 LEAD TO… ✅✅✅

✅ Higher ratings of quality of life and happiness

✅ Better adherence to health and nutrition protocols (aka better results 🔥)

✅ Increased self-worth

✅A growth mindset when facing obstacles and challenges as compared to a helpless, victim mentality

…and so much more.

Easier said than done, but speak to yourself the way you’d speak to a friend if they were struggling.

Your results will thank you for it. ❤️

PS. I truly enjoy speaking to youth athletes as an audience to teach them the lessons I wish I knew when I was younger. If you’re involved with a volleyball club/youth athletes, send me a message and I’d love to set up a speaking gig for your teams. ❤️🏐

#fitnesstip #fitnessmotivations #fatlosstipsforwomen #weightlosstipsforwomen #gymtips #diettip #ﬁtnessjourney

Why my volleyball accolades can help you with your

Why my volleyball accolades can help you with your weight loss [part 1] 🏆
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The reason I was successful, and attained a lot of shiny plaques in high school
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Was NOT…
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My height, my strength, my kills, aces, digs, or any statistic that could be tangibly measured.
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In fact, I was too short, too weak, and my form looked really messy on the court which led to me being fairly overlooked in my earlier years.
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The reason I was a strong leader for my team and a standout performer in my area…
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…Was because I was the 𝗺𝗼𝘀𝘁 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝗽𝗲𝗿𝘀𝗼𝗻 on the court at all times.
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Nothing would shake me mentally, so my performance didn’t falter.
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I was level-headed, and I was the team’s rock.
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I was our source of positive encouragement, regardless of the scoreboard.
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This was a constant on almost every single team I played on growing up.
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I was voted team captain on most teams I played for.
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Those who know me best today, 𝘄𝗼𝘂𝗹𝗱𝗻’𝘁 be surprised at this.
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It’s also a constant in how I coach my clients, and how I lead my team today.
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𝗦𝗼 𝘁𝗵𝗲 𝗺𝗶𝗹𝗹𝗶𝗼𝗻 𝗱𝗼𝗹𝗹𝗮𝗿 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻 -
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How did I stay level-headed, and not let circumstances, or my emotions take over?
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The answer: 𝗦𝗲𝗹𝗳-𝗖𝗼𝗺𝗽𝗮𝘀𝘀𝗶𝗼𝗻.
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Stay tuned for part 2, to learn why self-compassion was the #1 reason I was able to perform at a high level and elevate my volleyball career. 🏐

#fitnessmotivations #fitnesstip #fitnesstipsforwomen #weightlosstipsforwomen #diettip #fitnessjourney #gymtips

Stop pulling double duty in the kitchen! So many

Stop pulling double duty in the kitchen!

So many women think they need to cook separate meals for their families and themselves because it doesn’t fit into their diet.

This leads to exhaustion and burnout because it’s simply not sustainable.

This is a super common misconception…

But here’s the truth that I’ve found after coaching over 1200 women (most of which are moms) toward their goals

Cooking for your family while losing weight is NOT about deprivation or sacrifice … it’s about finding creative ways to make nutritious meals.

Here’s the good news: you can enjoy family meals that everyone loves while still staying on track!

Here’s how⬇️

1️⃣Plan your meals ahead of time: sit down and brainstorm meals that are both healthy and enjoyable for everyone. This way you can incorporate your own macro goals while still keeping everyone’s preferences in mind!

2️⃣Modify recipes: don’t be afraid to tweak your favorite recipes to make them more macro-friendly. Your family won’t even notice!

3️⃣Balance your plate: aim to include a lean protein, a carb source, a healthy fat, and a fruit/vegetable.

4️⃣Get your kids involved: encourage them to participate in meal planning and cooking! It gives them a chance to learn about nutrition and make healthier choices!

Your journey isn’t just about you.

It’s about setting an example and creating a healthier lifestyle for all of you.

DM me “FAMILY FRIENDLY” for a free recipe guide full of ideas to get started.

#mealpreptips #mealprepideas #nutritiontip #familydinners #momtips #fatlosstipsforwomen #weightlosstipsforwomen

The problem isn’t that you’re missing some sec

The problem isn’t that you’re missing some secret formula…
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it’s not even that your metabolism is “broken” like the gurus on social media want you to believe…
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It’s 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆.
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You know what you need to do, but you’re not doing it.
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Let’s be honest most of us know we should:
✅ Eat better quality food
✅ Move our bodies more
✅ Drink water
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But instead, we…
😫 Binge on the pantry in the wee hours of the night
😩 We skip the gym and prioritize the couch instead
😫 We stay seated at our office/desk all day
😫 We count coffee as water
😫 We stay up procrastinating having to face tomorrow and lose sleep
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…& the cycle gets worse because the less we take care of ourselves, the less we want to face the reality of it tomorrow and our energy drags down even more…
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Yikes.
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I know that because 𝗜’𝘃𝗲 𝗯𝗲𝗲𝗻 𝘁𝗵𝗲𝗿𝗲.
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That’s what coaching is all about.
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It’s not about sharing some magic secrets.
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It’s getting in the trenches and helping you figure out what’s holding you back from being 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁 with the SIMPLE things.
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‼️ I’m running this 21 Day Reset to give you a taste of what SIMPLE and SUSTAINABLE can really look and feel like WITHIN your crazy busy life.
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Best of all, when you really nail these habits down for the first time, you WILL feel better in your skin and see the scale and inches move.
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Which is why I created this solution that pretty much anyone can afford, that will help you lose 5-10lbs by the 4th of July so you can feel confident in your bathing suits, shorts, and tanks by the pool…
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… for just $1 a day.
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Stop regretting the past 6 months of NOT taking action on your goals, and dive in with us.
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We are only keeping 50 spots for this challenge, and want to ensure that it’s a positive, uplifting environment for every woman that joins.
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To further prove a point, we’re NOT going to start on a Monday.
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In fact, we’re going to start on a FRIDAY to prove that you can start this challenge anywhere, at any time, and it doesn’t need to be a Monday or the start to a month for you to put yourself first.
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We start THIS UPCOMING FRIDAY, 𝗝𝘂𝗻𝗲 𝟵𝘁𝗵!
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‼️ Comment below or DM me “RESET” and I’ll send you more info.

One-Time Macro Consultation or Training Plan

For someone who feels confident implementing a plan on their own and/or already has a solid foundation of knowledge on nutrition or training.

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