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.

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.

10 Clean Eating Tips for Beginners

By Erica Nunn • May 14, 2025
1. Focus on Whole Foods First Prioritize foods that come from the earth think fruits, veggies, lean meats, fish, eggs, nuts, seeds, and whole grains. 2. Read Ingredient Labels Aim for 5 ingredients or less. If you cant pronounce it or dont know what it is, skip it. 3. Shop the Perimeter Most fresh, whole foods are around the outside aisles of the grocery store (produce, meat, dairy). Avoid the processed-heavy center aisles. 4. Cook More at Home Even basic meals give you full control over ingredients, portions, and quality. 5. Limit Added Sugars Avoid sugary drinks, flavored yogurts, processed snacks, and sauces with hidden sugar (like ketchup and BBQ sauce). 6. Stay Hydrated with Water Ditch the soda, juice, or energy drinks. Water supports digestion, detox, and energy levels. 7. Swap Out Processed Carbs Replace white bread, pasta, and sugary cereals with oats, brown rice, quinoa, and sweet potatoes. 8. Use Healthy Fats Cook with olive oil, avocado oil, or coconut oil. Add avocados, nuts, and seeds to meals. 9. Plan & Prep Your Meals Set yourself up for success by prepping protein, veggies, and snacks ahead of time. 10. Give Yourself Grace Clean eating is a lifestyle, not a strict diet. Aim for 80/20 clean, whole foods most of the time, with room for real life.

Progressive Overload: A Woman’s Guide to Building Lean Muscle

By Erica Nunn • May 14, 2025
Progressive overload is a foundational principle in strength training that involves gradually increasing the demands placed on your muscles over time. This constant challenge forces your body to adapt—by getting stronger, building lean muscle, and improving endurance. Without progressive overload, your body will plateau. That’s why doing the same weight, reps, or routine week after week eventually stops producing results. Why It Matters for Women Many women worry that increasing weights will make them bulky—but that’s a myth. Due to hormonal differences (especially lower testosterone), women tend to develop lean, toned muscle, not bulk. Progressive overload is essential for: - Sculpting lean curves - Boosting metabolism - Reducing body fat - Improving confidence and strength How to Implement Progressive Overload 1. Increase Weight  When an exercise feels easier or you can perform extra reps with good form, it’s time to slightly increase the weight (5–10%). 2. Increase Reps or Sets  If you’re lifting the same weight, try adding 1–2 more reps per set or an additional set to increase total volume. 3. Improve Form or Range of Motion  Progress isn't just about heavier weights. Slowing your tempo, going deeper into a squat, or improving mind-muscle connection enhances the challenge. 4. Add Time Under Tension  Slow down your reps (especially the lowering phase) to make the muscles work harder without changing the weight. 5. Reduce Rest Periods  Shorter breaks between sets increase intensity and can support muscle-building and fat-loss goals. Example Progression for a Glute Exercise - Week 1: Hip Thrust – 3 sets x 12 reps @ 65 lbs - Week 2: 3 sets x 15 reps @ 65 lbs - Week 3: 4 sets x 12 reps @ 70 lbs - Week 4: 4 sets x 15 reps @ 70 lbs (add pause at top) Tips for Staying Consistent - Track your workouts in a journal or app - Stick to a structured program (like one from Break the Core Fitness) - Focus on progress, not perfection—small changes each week lead
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