How to Plan Macros and Meal Prep Around Your Energy Levels

Nikkiey: What's up, WarriorBabes. Nikkiey here, and welcome to our Saturday WarriorBabe Revolution Rally Call. I am stoked to be here with you guys. I have so much energy, and I hope it rubs off on you right now. This topic today is fire, and it's actually one of my favorite topics to talk about, so I'm really excited to dive into it. We'll get started in just minutes. So go leave a comment inside the group right now. Get on your Facebook, tell the girls that we're getting started, tell them how riled up I am, and tell them this topic is going to be fire.

If you guys are new to WarriorBabe, we do these calls every Saturday at 11 a.m. Eastern Standard Time. So mark your calendars and set your alarms for every single Saturday at 11 a.m. Eastern, whatever time that is in your zone.

Now, really quick, before we start, I want to run through some updates with you all. If you are new to WarriorBabe, please make sure you are going through the WarriorBabe Revolution Blastoff emails. They are so, so important to set you up for long-term success. Whenever we join something or start something new, we want to dive all in right away, and guys, that can cause so much overwhelm when you're new to this. So I don't recommend you dive all in. I recommend you go through the WarriorBabe Revolution Blastoff emails one day at a time. Each day I give you one task to complete, and when you complete those tasks, it's going to set you up for long-term success. You can just focus on one thing at a time.

When you first get inside the app, listen to the WarriorBabe guidelines and rules so that you understand how the Facebook group works, the rules inside the Facebook group, how to get your questions answered super fast, and how to contact myself, our support team and our community leader, Kate.

So, diving into our community leader, Kate. She has been a WarriorBabe for two years now, has had amazing results, preaches this lifestyle, lives this lifestyle, and is all over Instagram sharing in her stories what she does for herself. So go follow her on Instagram. And inside the community, you can tag myself and Kate, and we're going to get back to you within 24 to 48 hours. Allow us that much time, because we're trying to get back to everybody's questions, and I love how many questions you guys have. She wants the same results for you guys that she has experienced for herself. She has probably asked me the questions that you guys have, and she's gotten my answer thoroughly, so now she's giving you the answer she's learned through me. So don't ever hesitate to tag us if you have any questions.

But stemming off the questions really quick: don't be the person who asks questions that can be answered inside the application. Take the time to search there and listen to everything I am sharing with you. All of the tools are literally at your fingertips. If the question you are seeking is not answered there, please go to our Frequently Asked Questions page, the resource page. I literally built an entire platform with all of our most frequently asked questions. If the question isn't on our Frequently Asked Questions page, then head to the Facebook group and ask the fellow WarriorBabes, and then tag Kate and myself if you have questions that are specifically for us.

Now, really quick, before we dive into this topic, which is literally one of my favorite topics to talk about, and we're going to get started in just a few seconds: progress pictures. Please share your progress pictures with the group. It is a safe place inside that group. It's only meant for encouragement, to lift each other up and to support each other along this journey. I know you probably don't want to share your progress pictures, but remember why you started this journey. You're working toward that after selfie, so you need the before selfie first. Share your starting pictures with us. We're going to motivate you, we're going to push you, and we're going to make sure you see through the goals you want for yourself. Plus, those pictures of you help me see your body in physical action so I can recommend the best things for you. So do it. Share those pictures with us.

Then I want to give a shout-out to the WarriorBabe of the Month. Her name is Felicia, and she's been a WarriorBabe for seven months. She struggled with everything before she got started. She wanted to seek out a program that held her accountable, and she was skeptical before joining the online WarriorBabe program because she didn't want to invest... When she came across my WarriorBabe program, she said I seemed so genuine and that I knew my shit, and she wanted to dive in and be a part of something she knew she could get results from. And now she's more confident than ever, and she's a true badass for herself. She started in August of 2018, and her story is at the top of the Facebook group page so you can read the entire thing. She's a full-time mom to two beautiful kids, a wife and a dental hygienist. If she can do it, you can do it.

And this stems into the topic I'm going to be talking about today. This program has taught her all of these amazing things, including her relationship with food. So trust it. Trust this process, you guys. It's going to happen. And don't put a timeline on it. Remember when I said my motto is 6 to 12, maybe even 18 months until you really start to see change? When you accept that, this whole journey is going to get so much easier for you. This is not another quick fix.

All right, updates to the application. The meal plan has been updated for this following week, along with the grocery list. I've also updated the Macro Mastery Module 2 recording with step-by-step instructions on how to use the WarriorBabe macro calculator. I've taken out all of the mathematical equations and just put in the calculator to show you how to use it, so go back through that if you're still learning how to use the calculator.

There's also a new intro video to the Blastoff in the Guidelines section. When you click on Start Here, the WarriorBabe Guidelines, there's a video: the first video of the Blastoff email sequence, and also how to turn the web-based app into an app on your phone. Listen to that, because there's a lot of good detail in it. It also shows you how the platform works.

And lastly, before we dive into this fire topic, which I'm so excited to talk about: I added a Frequently Asked Questions link to the content sections of the app at the bottom of every single module, so you can click on it and go directly to the Frequently Asked Questions page. So if you have questions about the macro calculator, the workouts, the mindset or how the app works, that Frequently Asked Questions link is inside the app now.

All right, guys, are you ready for this topic today? I am stoked, like I keep saying. I have so much energy, and I love this topic. I know it's going to help you firsthand, because I've experienced it with all the clients I've worked with and I've experienced it for myself, and I've come up with tips and tricks to push through it.

The topic is how to fit your macros and workouts into your schedule without losing your sanity.

So look, babes, I totally get it. I hear this all the time: I don't have enough time. And right now, I am going to completely squash the "I don't have enough time" excuse. I don't want to hear it ever again. I don't want to see it ever. Guys, it's the same excuse as "the dog ate my homework" when we were kids.

Your current situation is probably that you work 40-hour work weeks, 80-hour work weeks, and you're barely ever home, right? Or you're a full-time mom with three or four kids plus their friends running around, taking them to sporting events, and your job as a full-time mom never ends. I get it, guys. I get it. You're all busy. But listen, there are women who are busier than you still making their goals happen. I've worked with nurses who have crazy hours, teachers who have crazy schedules focusing on their kids, nurses who work night shift and still put in the work toward their goals.

If you've listened to my Mindset Masterclass, you know that along my own journey I took care of my sick grandmother. I was working full time in an ER, in an emergency room. I was a full-time nursing student. And at that time, I committed to a bodybuilding show, so I had to understand how to work out properly and also make sure my nutrition was on point. That was my schedule, and I still met my goals within six months and won my first competition. So again, I'm not taking busy as an excuse anymore. Taking care of my sick grandmother was just like taking care of children.

Women who are busier than you are still reaching their goals. They're doing it. There's always someone working harder than you. Embed that in your brain, because when you do, it's almost like you have a competition with yourself, and that's what it should be. It should be a competition with yourself.

So there are three tricks to doing this successfully if you find yourself living that busy lifestyle. Beyond eliminating the excuses, it comes down to, one, utilizing your time effectively, and I'm going to give you some tips and tricks on that. Number two is cutting out all of the extra fluff. Holy shit, once you realize the stuff you're mindlessly doing throughout the day, your world is going to be awoken. And the last one, which is the most important trick of them all, is maintaining your sanity.

So let's dive into the first point: utilizing your time effectively. Guys, busy is not the same as productive. I'll use an example. I could spend all day picking the topic of the week for these rally calls and thinking through my thought process, while also messing around my home, playing with my little kittens, and doing anything other than what I should be doing, which is focusing on the topic I want to share with you guys.

So write this down: starve your distractions and feed your focus. What I mean by that is the task at hand. I can focus on this content, giving you guys my rally calls and my topic of the week, for a solid three hours. Or I can work on it all day while focusing on my kittens, cleaning, doing the laundry and making my bed. Either way, the same work is going to get done. But the first route, taking a solid three hours to focus on something, or a solid one hour, a solid two hours, even when it comes to meal prepping, which I'm going to dive into in a second, is faster. And the quality of what I share with you on these rally calls, if I focus on it for a solid three hours at a time, is a hell of a lot better, because I'm in a constant state of focus on the task instead of shifting from distraction to focus and back to distraction and focus and back to distraction. In a couple of seconds you're going to be like, oh shit, this all makes sense.

So that is utilizing your time effectively. Busy is not the same as productive, and the way to be productive is to starve your distractions and feed your focus.

My point number two is to cut out all of the extra fluff. I'm going to use myself as an example, because I've caught myself doing this many times. Mindlessly scrolling through social media. I do it. How many of you guys do it? Shake your heads if you do. Or sitting down to watch TV when I know I should be doing something else, completing something I need for the next day. I'm watching television, or texting my mom just to spark up a conversation. Or even wasting my time in the kitchen putting together a meal from scratch. I've caught myself doing this so many times, and I'm sure you have too. Pulling out a pan, cooking up ground turkey, and on the side making some vegetables.

All of that, cut out, adds up to several hours I could have saved myself. How many of you open up your app, 10 minutes go by, and you're like, what did I just do? Or you sit down to watch television and you're like, oh my God, an hour has passed, I watched that show, and now I have to make my meals for the next day. All of that, cut out, adds up to so many hours you could have saved for yourself.

Now, the major trick here is how you control your energy and use that downtime. The first and most important thing you should write down is single actions versus clusters. A prime example is meal prepping. This point is a game changer, and moms, listen up, because it's going to change your world.

Think about it. Say I make that single meal from scratch: take out the ground turkey, pan it up and make the vegetables on the side. What if at that same time I took out a baking sheet, put sweet potatoes in the oven, took out another pan for more vegetables, and took out the rice cooker and made rice on the side? What if I did all of that in the same time? Moms, you multitask a hell of a lot better than I do. So multitask. Instead of making a single meal, you can do this at dinner when you're making the kids' dinner or making dinner for your husband. Instead of preparing one meal in 30 minutes, you could prepare several meals for the next couple of days. While you're standing there making dinner, take out a baking sheet, take out another pan, take out the rice cooker and make some rice, take out the stuff you want to make for the next day, and plan it. Moms, you can do this. You multitask like nobody else.

So that's single actions versus clusters. Meal prepping this way is a game changer.

Now ask yourself: when do you have the highest amount of energy? For me, it's always the morning. I am at my prime in the morning. Or is it the p.m. for you? Are you a night owl? Answer that for yourself. When do you have the most energy?

Then pick a day of the week, like Sunday, when you focus on setting yourself up for the week, and ask yourself: is my energy high or low in the morning? Is it high or low in the evening? For example, let's say your energy is high on Sunday morning.

Write this down: harder versus mindless tasks. It all has to do with your energy level. Say your energy is at its prime in the morning. That's when you want to do the harder tasks, like grocery shopping or planning out your meals. I'm going to dive into the 10 by 10 method in a second, but plan out your meals in the morning if you're at your prime then. Do your workouts in the morning if you're at your prime then. Afterward, go grocery shopping. Take care of all your harder tasks when your energy is high.

When your energy is low, that's when you focus on mindlessly cooking your meals, doing the meal prepping, cutting up the vegetables. That doesn't take much energy. It's just mindlessly cutting up crap. It takes more energy to perform a workout. Think about what your muscles are doing. That's why you want to do your workouts when your energy is high. Doing your laundry doesn't take much thought. Paying your bills doesn't take much thought. So do that stuff when your energy is low, and when your energy is high, focus on the things where your brain needs to think. You need to understand your energy levels. That is going to be the game changer. Honestly, understanding your energy levels is the ultimate secret to your success.

Look, no matter how busy you are, there are ways to put this lifestyle on legit autopilot for yourself. It's not about self-control or needing more time in the day. The key is being smart about your energy management. When you do that, babes, you are in flow. That is literally how I've been so successful with my journey over the past five years. Yes, at the beginning I had to put all of my energy into learning this stuff, understanding macronutrients and getting my workouts done. But guys, let me tell you, now it's second nature. My mind automatically knows what to do. It is legit autopilot for me. It is the way I live my life, and that's ultimately what I want you to get to. And you will. It just takes time.

Nobody talks about this. Nobody talks about taking the time to learn this stuff, and about when your energy is high and when your energy is low. This stuff is fire.

So that's my second point: cutting out all the extra fluff. Catch yourself. I hope this is getting embedded in your head, because when you're sitting there scrolling social media or just watching TV, this is going to click: oh, I should be doing something to set myself up for success tomorrow, and I should understand my high-energy and low-energy points.

Now the third point, the most important trick to understand of them all: maintaining your sanity. Guys, listen to me. It is only as hard as you make it. Get out of your heads. Listen to the stuff I'm sharing with you. It's only as hard and complicated as you make it. Write that down. I remember sharing that with one of my clients about a year ago, and she just stood there and said, oh my God, Nikkiey, a light bulb just went off in my head. It's only as hard as you make it. It doesn't have to be so complicated.

Here's why it doesn't have to be so complicated: implementing my 10 by 10 method. I preach this. Actually, I preach all of what I'm sharing with you right now inside the WarriorBabe Blueprint, which is my higher-level course, but I've also put the 10 by 10 method in the modules you have access to. If you apply the 10 by 10 method, your success rate and your confidence with macros are going to soar.

The 10 by 10 method is taking 10 minutes to go into MyFitnessPal and play Tetris. Play with your numbers, play that game for yourself, and set up your meal plan inside MyFitnessPal for the next day. Then take 10 minutes to put it all together. Put it in your fridge, and you're ready and set to go for the next day. The 10 by 10 method saved my life, and I know all the babes in my Blueprint who apply it find it's a game changer. It literally is. So take 10 minutes the night before, or the morning of, and just sit there while you're having breakfast or sipping your coffee. Instead of scrolling through social media, plan your day out.

Let me tell you a story about a WarriorBabe in the Blueprint I coached through this. In the WarriorBabe Blueprint, I do one-on-one coaching calls two times a week. When I first started it, there was a woman, and I know she doesn't mind if I say her name. Her name is Dee Dee. She would log her day as it went. She would wake up and log her breakfast, then log her snack, then log her lunch, then log her mid-afternoon snack, then log her dinner. And at the end of the day, she still had so many macros to make up, and she felt overwhelmed. She was like, oh my God, what do I do?

So I said, Dee Dee, are you taking the time to set yourself up the day before, so you don't have to track throughout the day and it's already done for you? The 10 by 10 method. Apply it. And like anybody implementing change, because we're creatures of habit, it took her some time. But then she came to one of the calls and said, Nikkiey, I implemented it, and oh my God, I feel so empowered. She felt so good having all of her meals logged. All she had to do was literally eat her meals. She wasn't tracking throughout the day. She had it all set up beforehand. So do that. Apply it. It's going to be a life changer for you.

Another really important point, and this is how to maintain your sanity right now. Other than the 10 by 10 method, this is a key point, and I know about it because the girls share it inside the Facebook group and in my Blueprint course: there are going to be mixed emotions. Some people, and you may feel this way, get worried about living a normal life while counting macros. Or they have people around them who just don't understand it, like friends.

Guys, when people get in your bubble about what you're doing, you need to keep them outside of your bubble. They don't truly understand what you're doing, so they're going to bash it, because they themselves don't understand it. When they bash it and say, what are you doing? You're counting macros? Why are you doing that? That's where you need to show them love. Say, what questions do you have about this lifestyle? How can I help you understand it? Because it's a rocking lifestyle, and it's freaking awesome. Help them understand what you're doing, instead of allowing them to bash it and getting in your own head like, oh wow, is she right? You can live a normal lifestyle with this.

So help them understand what you're doing, even your spouse. There are so many women I know this has happened to. Kate, for example, caught her husband pre-making his breakfast the other day. They're going to tag on to it, especially if you're getting results. So help them understand what you're doing. But keep that bubble strong around you, because this lifestyle is amazing, and it's just about making sure you implement it the right way.

For the people who don't understand this, a behavioral change can be totally misinterpreted as something that's going to be hard forever. When you first start something, or when people come into your space saying, oh, macros suck, why would you do that, it's so time-consuming, remember that we are creatures of habit, and it can be misinterpreted as something that's going to be so hard. But again, it's only as hard as you make it.

Understanding and learning how to count macros is not meant to make you neurotic or obsessive about your diet for the rest of your life. Guys, you are literally learning what a carb is, what a protein is and what a fat is. You don't have to count macros for the rest of your life. When you learn this stuff, you look at food so differently, and I'm going to talk about this in a second. It's not meant to make you neurotic or obsessive about your diet for the rest of your life. It's about efficiency. Macros and workouts are here to help you reach your fitness goals in the most efficient way. I can't tell you enough how macros are the key to getting where you want to be. I'm sure you've heard that before. Understanding exactly how your body operates, how to read your energy levels, and what protein, fats and carbs are is the most efficient way to get where you want to be.

The key here is to have that fitness mindset, instead of being like everybody else who just doesn't get this. You now have a fitness mindset. You're learning and understanding this stuff. These tools I'm giving you are there to help you think from the mentality of a fitness individual. Not everybody is up to that par yet, but you can help them understand it. You can inspire them. You can share with them so they want to do it too. When they give you a negative comment, squash it and give them a positive thing right back, because you know the positives. You're learning about it.

So understand this: you will no longer turn a blind eye to the nutritional content of what you're eating. You know oatmeal is a great complex carb that gives you long, sustained energy. You know protein is a macronutrient that builds the body up and helps you be strong. And as you keep doing this, you become aware of what portion sizes look like. Stare at the portion sizes. When you're weighing and measuring, yes, you're learning at first, but over time you're going to develop a fine eye for what portion sizes look like, so you don't feel like you have to track for the rest of your life.

So these are the ways to fit your macros and your workouts into your schedule without losing your shit and without feeling like it's so complicated. I'm not taking busy as an excuse anymore. I'm not taking "I don't have enough time" as an excuse anymore. You now have the tricks to utilize your time effectively. You now have the tricks to cut out all the extra fluff. And you now understand how to maintain your own sanity.

The first one, utilizing your time effectively: busy is not the same as productive. Starve your distractions and feed your focus, which means cutting out the extra fluff. Stop scrolling through social media. Stop sitting down when you know you have to complete something that's going to set you up for success the next day. The major trick is single actions versus clusters. Meal prepping is going to change your world. Moms, multitask at night. Set yourself up. Instead of just making dinner, what more can you do that will set you up for the next couple of days?

Then understand when your energy is high and when it's low. Do the harder tasks when your energy is high and the smaller tasks when your energy is low. Ultimate success, guys, is putting this on autopilot. It doesn't matter how busy you are. There are ways to put this on autopilot for yourself. It's not about self-control or needing more time in the day. The key is being smart about how you work, so you're in flow with the goals you have in mind for yourself: building your body and decreasing body fat.

And the last one is maintaining your sanity, which is the most important of them all. Apply that 10 by 10 method. It's only as hard as you make it. Remember the story I told you about Dee Dee? If you find yourself logging every single day as you go and getting frustrated because at the end of the day you're just not meeting your macros, that's the thing. I came up with a name for that: macro hoarding. You don't macro hoard at the end of the day, because you set yourself up the day before.

And understand that not everybody understands this lifestyle. It's okay. How can you help them? How can you give them love to understand this lifestyle? They're experiencing pain within themselves. They're never going to say it, but the negativity is them expressing it. So don't let them pop your bubble. Don't let them break it. Stand firm for yourself. Know this lifestyle is what it's all about, because macros and workouts are there to help you reach your goals in the most effective way. And think from that fitness mindset.

All right, guys, that concludes our topic and session for today's WarriorBabe Revolution Rally Call. Again, we do this every single Saturday at 11 a.m. I'm going to have a topic for the week, fire you guys up, get you excited for the week ahead and make sure you're planning ahead. I hope you loved it. I'll see you inside the Facebook group. Let me know what you thought about today's topic and the points, and let me know if you're going to put it into action. Tag me. I want to see it inside the Facebook group. I'll be sharing this with the other babes who weren't able to make it.

Guys, have an awesome, awesome weekend, and keep up the amazing work you're doing. You guys are WarriorBabes now. That's strong. All right, babes, I'll see you inside the Facebook group. Bye. Thank you.