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Understanding Macros: A Key Part of Achieving Fitness Goals

Updated: Feb 4

Bonjour (I'm working on my French)! You hear us throw around the term "macros" a lot- but what the heck does it mean, and why is it important?

Today, let's delve into a crucial aspect of fitness that's as important as the seeds you sow in your fields – the concept of macros. Understanding and managing macros is like nurturing a plant; it requires attention, care, and knowledge.

What are Macros?

"Macros" is short for macronutrients, which are the nutrients your body needs in large amounts. They are the building blocks of your diet and are vital in giving you energy, repairing tissues, and maintaining your overall health. There are three primary macronutrients: Protein, Carbohydrates, and Fats.

  1. Proteins: Proteins: These are the building blocks of muscle. Protein helps repair and build tissues, essential after a long day of physical labor. You can find protein in lean meat, dairy products, and beans.

  2. Carbohydrates: Think of them as your body's fuel. Carbs are converted into glucose, providing the energy you need for your physically demanding work. Think of this as the fuel in your vehicle. If you are fueling your car, for example, with crappy gas or diesel, it's going to run sluggish and not at its best. Focus on whole grains, fruits, and vegetables, which are great sources of healthy carbs.

  3. Fats: Often misunderstood, fats are vital for your body. Ladies, we need this for hormone balance; unsaturated fats are important to overall health. They help in nutrient absorption and are crucial for brain health and cushioning our internal organs. Sources of healthy fats include nuts, seeds, avocados, and certain fatty fish.

Why Calculate Macros?

As someone in the agriculture industry, you engage in various physical activities daily. Calculating and balancing your macronutrient intake can help you in several ways:

  • Energy Management: By balancing your carb intake, you can ensure steady energy levels throughout the day, avoiding the midday slump that a high-carb, low-protein diet might cause.

  • Muscle Maintenance and Growth: Adequate protein intake is crucial, especially if your work is physically demanding. It aids in muscle repair and growth, keeping you strong and resilient.

  • Overall Health:A balanced macronutrient intake supports your immune system, bone health, and cardiovascular health, all essential for a physically active lifestyle.

How to Calculate Macros

To start, you'll need to know your daily calorie needs, which depend on age, sex, weight, height, and activity level. Many online calculators are available to help you with this, but honestly, they aren’t as accurate as hiring a Fitness Coach to help you.

Once you know your calorie needs, you can figure out your "Goal Macro Percentages." Now, this process is where it matters.  What is your goal? Is it "Fat Lose," "Muscle Gain," or is it "Recomposition"? Based on your goal, it will give you an idea of where you need to set your goal macro percentages.

For Example, Women should aim to have their Protein intake be .8g - 1g per body weight, and Men should aim to have their Protein intake be 1g - 2.2g per body weight. Implementing Macro Tracking in Your Daily Routine

  1. Start with a Plan: Identify foods that fit into each macronutrient category and are easily accessible to you. Plan your meals around these foods.

  2. Track Your Intake: Numerous apps help track your macro intake. Logging what you eat will give you insights into your eating habits and how they align with your goals.

  3. Be Flexible and Realistic: Your macro needs might change based on your work demands and fitness goals. Listen to your body and adjust as needed.

  4. Balance is Key: While meeting your macro goals is important, enjoying your food is also crucial. Include a variety of foods in your diet to ensure you're getting all the necessary nutrients.

Tips for Success

  • Prepare in Advance: As with farming, preparation is key. Meal prepping can save you time and ensure you stay on track.

  • Stay Hydrated: Water is essential, especially for physically active individuals. It aids in digestion, nutrient absorption, and overall health.

  • Listen to Your Body: Your body often tells you what it needs. Pay attention to hunger cues and energy levels.

Just like a well-maintained crop yields a bountiful harvest, a well-nourished body will support you in achieving your fitness goals. Understanding and managing your macros is a step towards a healthier, more balanced life, enabling you to perform your best in the fields and beyond.

Everyone's body is different, so what works for one might not work for another. It's about finding the balance that works best for you. Stay healthy, stay strong, and happy farming!

If you NEED help figuring out your Macros, Hit "COMMENT" or email us at We can help you get on the right course to determine what your body needs to function at its best.

Your Honest Coach, Amanda Nigg



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