Erica Nunn • April 25, 2025

Macronutrients: What Every Woman Needs to Know

If your goal is fat loss, muscle gain, or simply feeling more energized, understanding macronutrients (macros) is a critical part of fueling your body correctly. Here's a simple breakdown to help you get started.

Protein – The Body's Building Block



Why it matters:

Protein helps build and repair muscle, supports a healthy metabolism, and keeps you feeling full and satisfied throughout the day. It's essential for maintaining muscle tone, improving recovery, and promoting long-term fat loss.


Best sources:

  • Lean meats (chicken, turkey, lean beef)
  • Eggs
  • Greek yogurt
  • Protein powder
  • Tofu and beans


Pro tip:

Aim to include a source of protein with every meal to maximize muscle support and fat loss.


Carbohydrates – Your Energy Source

Why it matters:

Carbohydrates are your body's primary fuel source. They help power your workouts, support brain function, and improve your overall mood and energy levels.


Best sources:

  • Fruits and vegetables
  • Oats
  • Rice
  • Potatoes
  • Quinoa


Pro tip:

Focus on whole food carbohydrates over processed ones. Carbs are not the enemy—they are essential for both performance and recovery.


Fats – Essential for Hormones and Health

Why it matters:

Healthy fats are crucial for hormone balance, brain function, and nutrient absorption. They also contribute to long-term satiety, helping you stay fuller between meals.


Best sources:

  • Avocados
  • Nuts and seeds
  • Olive oil
  • Fatty fish like salmon


Pro tip:

Don’t be afraid of healthy fats. Focus on quality and moderate your portions.


Putting It All Together

You don’t have to cut out any macronutrient to reach your goals. Instead, focus on creating balance with every meal.


A well-rounded plate typically includes:

  • A source of lean protein
  • A fiber-rich carbohydrate
  • A serving of healthy fat


This balance supports stronger workouts, better recovery, improved hormone health, and long-term success.


Final Thoughts:

Macros aren't about restriction—they're about fueling your body for strength, resilience, and energy. When you learn how to balance them, you set yourself up for real, lasting results.

How I Structure My 1:1 Coaching for Women

By Erica Nunn • June 24, 2025
Let's get real: most women don't fail because they're lazy or unmotivated. They fail because their plan never fit their lifestyle in the first place. That's why every 1:1 coaching plan I build is customized, sustainable, and built around your reality - not some unrealistic cookie-cutter plan. Here's exactly how I structure things when we work together: 1. Deep Dive Intake: Your Story, Your Struggles, Your Strengths Your current routine, goals, and limitations Your relationship with food, fitness, and your body What's worked (or failed) in the past Where you need support most - physically, emotionally, mentally 2. Custom Nutrition Guidance (No Starvation Here) Your personalized macro targets (based on your goals) A simple, flexible eating framework using mostly whole foods Support for intermittent fasting (if it aligns with your routine) Easy meal prep ideas that don't require hours in the kitchen 3. Training That Matches Your Energy & Time A structured weekly workout plan tailored to your level, goals, and schedule Focus on progressive overload (so you keep seeing results) At-home or gym options (bands, dumbbells, or full gym -- we adapt) Strength + cardio built to fit YOUR body, YOUR goals 4. Mindset + Accountability = Real Change Weekly mindset prompts to stay connected to your "why" Coaching through setbacks (because they're normal) Messaging access for quick wins, questions, and support Encouragement to keep promises to yourself - that's where confidence grows 5. Clarity, Structure, Simplicity Workouts Macro tracker support Recipes Weekly focus & reflection Final Thought My job isn't to tell you to be perfect. It's to help you become the version of yourself who shows up consistently, eats like she loves herself, moves her body with power, and leads her life on purpose. If you're ready to ditch the chaos, ditch the guessing, and finally follow a plan that fits - my 1:1 coaching is where it all starts. Apply here or DM me 'READY' and let's build your plan together.

Mindset & Sustainability

By Erica Nunn • June 9, 2025
Let’s be honest—life rarely slows down. Between work, kids, errands, and surprise chaos (hello, sick days or forgotten field trips), it can feel impossible to stay consistent with your health and fitness goals. But here’s the truth: you don’t need more motivation—you need a system that works when life doesn’t. If you’re a busy woman trying to juggle it all, this one’s for you. Habit Stacking: Make Fitness Automatic One of the easiest ways to stay consistent is through habit stacking—pairing a new habit with one you already do every day. ✅ Example: After you make your morning coffee, do 10 squats or a 1-minute plank. ✅ Example: After brushing your teeth at night, stretch for 5 minutes or lay out your workout clothes. Small actions linked to existing habits = powerful results over time. ⏰ Morning Prep = Fewer Excuses Later Mornings can make or break your day. Setting up your environment the night before reduces decision fatigue and excuses. Try these: - Set out your workout clothes and shoes - Prep your water bottle + breakfast - Write down your top 3 goals for the day (fitness-related or not) When you prep the night before, you win the morning. Realistic Scheduling Wins Every Time Don’t aim for perfection. Aim for doable. You don’t need a 90-minute gym session to make progress. If your week is packed, here’s how to stay on track: - 3 strength workouts (20–30 mins each) - 2 short walks or mobility sessions - 1 stretch or journal session to reset Even 15 minutes counts. Something is always better than nothing. Download Your Free Weekly Fitness Planner Want to make this easier on yourself? I created a simple Weekly Fitness Planner just for you. ✅ Plan your workouts ✅ Track water, meals, and mindset ✅ Stay consistent even when life gets wild [ Download it here ] Final Thought You don’t have to do it perfectly. You just have to keep showing up. Your consistency—especially on the hard days—is what builds the results you’re craving. You’ve got this. And if you ever need support, the Break the Core community is here for youevery step of the way.

The Power Of Protein In Women's Health

By Erica Nunn • May 19, 2025
Protein is essential for every woman — whether you're trying to build muscle, lose fat, Improve energy, or support your hormones. Here's why it should be a top priority in your daily nutrition: 1. Muscle Maintenance & Fat Loss Protein helps preserve lean muscle, especially when you're in a fat loss phase. More muscle means a higher metabolism, which burns more calories at rest. Plus, protein helps you feel full longer, curbing cravings and late-night snacking. 2. Hormonal Balance Hormones are made from amino acids — the building blocks of protein. Low protein intake can negatively affect menstrual cycles, mood, and energy levels. 3. Hair, Skin, Nails & Bone Health Protein plays a key role in producing collagen (for skin), keratin (for hair and nails), and maintaining strong bones — especially important as women age. 4. Recovery & Strength After workouts, your muscles need protein to repair and rebuild. This speeds up recovery and helps you get stronger over time. 5. Appetite Control Protein is the most satiating macronutrient. Eating enough protein keeps you fuller longer and reduces the urge to overeat. How Much Protein Do You Need? Active women should aim for 0.8–1 gram of protein per pound of body weight. Example: If you weigh 150 lbs, a goal of 120–150g of protein per day is ideal.
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