FIND YOUR MACROS.

Use the VVS Training Macros Calculator below to learn how much of each macronutrient you should eat daily to achieve your goals.

For your personalized macronutrient ratios, simply enter your sex, height, weight, age, and physical activity level, and our macronutrient calculator will do the rest.

VVS Training Macros Calculator

DISCOVER THE POWER OF MACRONUTRIENTS AKA MACROS.

Macronutrients, affectionately known as "macros," are the key to unlocking your body's potential for a healthier, happier you. These essential nutrients are the building blocks of your journey to a more vibrant life.

As a Certified Fitness and Personal Trainer, I understand that every body is unique, whether you're a busy hospitality professional or a dedicated stay-at-home parent. That's why I'm here to guide you on this exciting adventure towards your fitness goals.

So, what exactly are macros?

Macronutrients are the nutrients your body craves in substantial quantities for optimal function. For us humans, macros include water, fats, carbohydrates (carbs), and proteins.

Beyond simply providing energy (calories), macros play diverse roles that are vital for your well-being.

Protein: The Ultimate Body's Best Friend Protein often called the superhero of macros, is a must-have. It's like your trusty sidekick, helping you with muscle development, energy production, neurotransmitter synthesis, cardiovascular function, and your immune response. Each gram of protein gives you 4 calories.

Fat: Embrace Healthy Fats Don't shy away from fats! They're essential for maintaining cellular integrity, supporting hormone production, and insulating your body. While they pack more calories per gram (9 calories), choosing healthy fats from sources like avocados, nuts, and seeds is the way to go.

Carbohydrates: The Energy Boost Carbs are your energy allies. They may not be "essential," but they help supercharge your muscle growth and recovery. Embrace the goodness of complex carbs from whole grains and starchy vegetables like oats and sweet potatoes.

Fiber: Nature's Helper Fiber is your secret weapon for maintaining a balanced diet. It helps with satiety, nutrient absorption, and keeping your digestive system running smoothly. Plus, it's low in calories, with less than 2 per gram.

Micronutrients: Your Wellness Allies: Micronutrients, such as vitamins, minerals, and antioxidant-rich polyphenols, are like the wise mentors in your fitness journey. They may not give you calories, but they're essential for your health and longevity. Load up on fruits and vegetables to ensure you get your daily dose.

10 TIPS FOR YOUR SUCCESS.

MEAL PREP: PLAN AHEAD TO STAY ON TRACK WITH YOUR NUTRITION GOALS.

TRACK MACROS: USE A FOOD LOGGING APP LIKE MYFITNESSPAL TO MONITOR YOUR INTAKE.

PROTEIN POWER: INCLUDE QUALITY PROTEIN SOURCES IN EVERY MEAL.

SNACK SMART: AIM FOR 3-4 BALANCED MEALS AND SNACKS THROUGHOUT THE DAY.

CARB TIMING: CONSUME MOST OF YOUR CARBS PRE- AND POST-WORKOUT TO FUEL YOUR BODY.

FIBER FOCUS: AIM FOR 10 GRAMS OF DIETARY FIBER PER 1,000 CALORIES.

LOVE VEGGIES: DON'T FORGET TO ADD FRUITS AND VEGETABLES TO YOUR PLATE.

FIBER FOCUS: AIM FOR 10 GRAMS OF DIETARY FIBER PER 1,000 CALORIES.

LOVE VEGGIES: DON'T FORGET TO ADD FRUITS AND VEGETABLES TO YOUR PLATE.

DON’T STOP: WE'RE ALL HUMAN, AND THERE WILL BE DAYS WHEN YOUR EATING FALLS OFF TRACK. THAT'S OK! EACH NEW DAY IS AN OPPORTUNITY TO RESET. STAY COMMITTED, AND TOGETHER, WE'LL KEEP MOVING FORWARD TOWARDS YOUR GOALS.

BEST FOODS FOR YOUR BODY.

Complete Protein Sources

  • Chicken breast (skinless)

  • Freshwater fish

  • Eggs

  • Plain Greek yogurt

  • Organic Vegan Protein

  • Grass-fed Whey Protein

  • Grass-fed Casein Protein

Complex Carbohydrate Sources

  • Rolled oats and oat bran

  • Sweet potatoes

  • Quinoa

  • Whole-grain pasta

  • Fruits and vegetables

Quality Fat Sources

  • Avocados

  • Nuts: almonds, cashews, walnuts

  • Nut butter: peanut butter, cashew butter, almond butter

  • Seeds: chia, sesame, flax, pumpkin

  • Olive oil, avocado oil

  • Krill oil (a fantastic source of omega-3)

READY TO TRANSFORM YOUR LIFE?

If you're ready to embark on this exhilarating journey towards a healthier, happier you, join me on this path to success. Together, we'll work towards your fitness goals, no matter your body type or lifestyle.

Your fitness journey is about to get exciting. Let's make your goals a reality, one step at a time. Get in touch with me today to start your transformation!