Mindful Macros: Private Coaching Portal

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Housekeeping & Practical Info
4
My Fitness Pal
12
Cheat Sheets
7
Protein Guides
8
Macro Friendly Grocery Shopping
4
Meal Prep
2
- 6.1
  Your Weekly Protein Prep Strategy
- 6.2
  Your Weekly Healthy Carb Prep Strategy + Examples
Accurate Food Tracking
3
Hormonal & Menstrual Health
4
FAQ About Macro Tracking
3
Workouts
20
Train to Build Monthly Program
25
Mobility/Flexibility Workouts
4
From Macros to Intuitive Eating
2
- 13.1
  Measuring with Palm/Hand
- 13.2
  Becoming a Healthy Intuitive Eater
Eating Out
1
- 14.1
  How to Track Your Macros When Eating Out
Special Health Conditions
3
Mindfulness and Meditation
1
- 16.1
  Guided Meditations, Breathing Exercises, Sleep Hypnosis

Adrenal Fatigue

Always consult with your doctor before changing your food or fitness habits!

Exercise Recommendations

Walking is priority
LISS cardio (low intensity steady state), 2-4x/week
Strength training, moderate weights, 2-3x/week IF feels good and recovery is good BUT no pushing! Max 15-30 min
Avoid HIIT, metcons,
Avoid long cardio, like running

Nutrition Recommendations

Avoid: inflammatory foods (gluten may trigger)
Limit artificial sweeteners, preservatives, to reduce stress on the adrenals
Eliminate or decrease caffeine, use herbal teas instead; eliminate/reduce alcohol
Lots of fibrous vegetables, starchy vegetables
High quality and organic meats
Good quality fats (coconut, avocado, olive and oils made of them)

Lifestyle Recommendations

Rest & recovery are a priority
Daily mindfulness practice, could be meditation, grounding, journaling, deep breathing – the goal is to bring cortisol down
Sleep as much as possible, but at least 8 hours at night
You “sleep” yourself out of Adrenal Fatigue!

Supplement Recommendations

Hypothyroidism