What Is The Macro Diet With @mindinmymacros
CW // eating disorders. Please note, this blog contains information you may find triggering.
If like us, you’re all about maintaining a healthy lifestyle, chances are you’ve heard of the macro diet. But while many of us are familiar with the term ‘tracking macros’, knowing how to get started is a different matter altogether.
As we all know, dieting is tough. After all, nobody likes being told what you can and can’t eat, especially when so many diets restrict you from eating the food you love. However, this is where the macro diet differs.
To help us understand more about what macros are and the benefits of tracking macros, we spoke to macro coach, Dani. So, if you’re looking to switch up your eating habits or gain more muscle mass, this blog is for you.
WHAT IS THE MACRO DIET, WHAT DOES IT INVOLVE AND WHAT ARE THE BENEFITS?
A macro diet, also known as macro-tracking, is a way of eating in which one is aware of the macronutrients (macros) they are consuming. Macronutrients include carbs, fat and protein. When we eat in a macro-focused way, we are able to achieve different goals more sustainably. This could include fat loss, body recomposition and muscle gain.
WHAT DO YOU TYPICALLY EAT IN A DAY?
I always focus my meals around a source of protein and build around that. My typical day currently looks something like protein oats or an egg white breakfast sandwich with turkey bacon for breakfast. I seem to always alternate between sweet and savoury.
Lunch tends to consist of a deli turkey wrap or a whole grain lavash filled with LOTS of veggies.
Dinner is always something different. I typically choose a lean protein source, such as ground turkey, chicken, shrimp or chicken sausage, and base it around that. A few of my favourite meals right now are chickpea pasta with ground turkey bolognese, veggie-stuffed chicken breast or a turkey burger with sweet potato fries.
If you’re seeking a plant-based alternative, we recommend a soy-glazed tofu stir-fry or vegan mac ‘n’ cheese.
WHAT DOES YOUR WEEKLY WORKOUT SCHEDULE LOOK LIKE?
My workouts focus around strength training and daily movement. I practise area-specific strength training five days a week: two lower body days, two upper body days and one full body/core workout. I aim to work on progressive overload (lifting heavier where possible each week) to build muscle mass - that’s been my ultimate goal over the past year.
Outside of my strength training, I like to do two days of Low Impact Steady State Cardio (LISS), which either consists of an incline walk, peloton ride or an occasional easy run. I also aim for 10,000 steps a day, as this helps to increase our metabolic rates.
WHAT ARE SOME OF YOUR FAVOURITE HOMEMADE RECIPES, WE’D LOVE TO TRY SOME?
All of my recipes are simple, quick and require minimal ingredients. I focus most of my recipes around protein and whole foods.
My all-time favourite recipes are my protein crepes (really great macros and so delicious) and my low-carb pickle juice chicken tenders.
DO YOU HAVE ANY RECIPES OR RECOMMENDATIONS FOR HEALTH FOOD SWAPS TO MAKE MEALS MORE ‘MACRO-FRIENDLY’?
Yes, I’m well known for my healthy food swaps! A few great ways to cut back fat intake include using cooking sprays rather than pouring oil, substituting powdered peanut butter (½ the fat of regular nut butters) in replace of fattier nut butters that use oils, and using low-fat greek yoghurt based dressings instead of oil-based dressings.
One of my favourite swaps is chickpea pasta for regular pasta. I am a huge pasta fan and always opt for chickpea pasta because it packs up to 20g of protein per serving, whereas regular pasta typically contains less than 10g of protein.
WHAT ARE YOUR TOP TIPS FOR STAYING ON TRACK?
Save and screenshot the image below to help keep on top form.
WHY IS IT IMPORTANT TO HAVE BALANCE?
The greatest thing about tracking macros is that you don’t have to eliminate any food from your diet. No food is ‘bad’, it’s just about how you balance and position your day.
Through working with so many women who have had a restrictive mindset around food, including myself, restriction has often led to binge eating. When we restrict food or label certain foods as ‘bad’ and avoid them, we often find ourselves over-eating or experiencing cycles of binge eating. When we don’t restrict foods or put labels on it, and instead, eat them in moderation and integrate them into our days in a balanced way, we can achieve our goals whilst feeling satisfied.
IF YOU’RE BULKING OR CUTTING IN THE GYM, WHAT IS A FOOD YOU SHOULDN’T GO WITHOUT?
There isn’t a food you should or shouldn’t go without, as long as it fits within your macros for the day. However, protein is of utmost importance, regardless of what phase you’re in.
Protein comes in many different forms, including lean meats, powders, beans and more. There’s no ‘magic food’ to get you to your goal. I always recommend to my clients building their meals around a protein source and ensuring they’re hitting their protein goal above anything else.
DO YOU HAVE ANY WORDS TO HELP INSPIRE AND MOTIVATE OUR AYBL COMMUNITY TO ACHIEVE THEIR GOALS?
Consistency is key. Whether that’s showing up to the gym or focusing on your nutrition, it’s all about being consistent long-term. Quick fixes aren’t sustainable and although they can yield quick results, they often lead us right back to where we started.
When we make long-term changes, even if it’s just 1% every day, those changes will add up to reveal life-long results - and the best part about it? You don’t need to go from zero to 100, start small. Choose one thing each day to focus on, make that your goal and build on that each week until it starts to become a habit. Overtime, you’ll be surprised at how much you’ve accomplished and how important consistency is!
The bottom line is, ladies, everyone’s fitness journey is different and the best way to stay consistent and achieve your goals sustainably is to go at a pace that is manageable for you.
There’s no point comparing yourself to the next person, everybody has their own story. So, maybe the macro diet will work for you, maybe it won’t. However, it’s safe to say that Dani has all the tips and tricks when it comes to tracking macros.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!