Malia Frey, M.A., ACE-CPT, CHC 10/29/26 Malia Frey, M.A., ACE-CPT, CHC 10/29/26

How to Recalculate Macros after Losing 10 pounds

Losing weight? Learn when and how to adjust your macros for continued weight loss, with easy calculations, examples, and tips to avoid plateaus.

Malia Frey, M.A., ACE-CPT, CHC 5/29/26 Malia Frey, M.A., ACE-CPT, CHC 5/29/26

When to Consume Whey Protein for Optimal Results

Compare protein timing strategies to see if you should consume whey protein before a workout, after a workout, or before bed for best results.

Malia Frey, M.A., ACE-CPT, CHC 11/7/25 Malia Frey, M.A., ACE-CPT, CHC 11/7/25

Keeping Weight Off after Mounjaro

Keeping weight off after stopping Mounjaro or Ozempic is possible with the right food choices and lifestyle changes. Find out how to maintain your weight loss.

Malia Frey, M.A., ACE-CPT, CHC 9/15/25 Malia Frey, M.A., ACE-CPT, CHC 9/15/25

Can You Drink Alcohol While Intermittent Fasting?

There are pros and cons to drinking while intermittent fasting. You can drink when not fasting, but there are downsides and some drinks are better than others.

Malia Frey, M.A., ACE-CPT, CHC 8/28/25 Malia Frey, M.A., ACE-CPT, CHC 8/28/25

How to Calculate Intermittent Fasting Macros

Tracking intermittent fasting macros makes weight loss or body comp changes happen faster and makes the plan easier to follow. Use a calculator to get your numbers.

Malia Frey, M.A., ACE-CPT, CHC 6/3/25 Malia Frey, M.A., ACE-CPT, CHC 6/3/25

Ozempic Diet Plan: PDF, Food List, Tips, and More

Download the printable Ozempic diet plan PDF for a complete semaglutide diet menu for weight loss, GLP-1 grocery shopping list, tips for success, and more.

Malia Frey, M.A., ACE-CPT, CHC 4/7/25 Malia Frey, M.A., ACE-CPT, CHC 4/7/25

How to Use a Food Scale Properly

Make sure you follow the four essential steps to get an accurate food measurement for weight loss or macro tracking.

Malia Frey, M.A., ACE-CPT, CHC 2/8/25 Malia Frey, M.A., ACE-CPT, CHC 2/8/25

Your Ideal Macros for Weight Loss

Find out which macro ratios and which foods will help you lose weight faster and keep it off.

Malia Frey, M.A., ACE-CPT, CHC 1/29/25 Malia Frey, M.A., ACE-CPT, CHC 1/29/25

Setting Health-Related Goals: Your Guide for Success

There is a formula for setting goals that really works. Learn what it is and how to cultivate success.

Malia Frey, M.A., ACE-CPT, CHC 12/30/24 Malia Frey, M.A., ACE-CPT, CHC 12/30/24

A Month-long Health Challenge to Boost Healthy Eating & Exercise

Need a health challenge that helps you to feel better and look better without punishing restriction? The 5-4-3-2-1 Health Challenge helps you clean up your diet and start moving more.

Malia Frey, M.A., ACE-CPT, CHC 12/15/24 Malia Frey, M.A., ACE-CPT, CHC 12/15/24

Free Macro Tracking Spreadsheet for Meal Planning & More

This downloadable and printable macro tracker spreadsheet calculates your macro ratios to help you reach fitness or weight loss goals.

Malia Frey, M.A., ACE-CPT, CHC 10/28/24 Malia Frey, M.A., ACE-CPT, CHC 10/28/24

75 Macro-Friendly Foods (with a Printable List)

Use this downloadable, printable list to shop for macro-friendly items so your kitchen is fully stocked with nutritious and versatile foods.

Malia Frey, M.A., ACE-CPT, CHC 9/5/24 Malia Frey, M.A., ACE-CPT, CHC 9/5/24

Counting Vegan Macros for Health & Weight Loss

What are the best vegan macro ratios? Use the insights gained by researchers to create your plant-based balanced macro meal plan.

Malia Frey, M.A., ACE-CPT, CHC 7/23/24 Malia Frey, M.A., ACE-CPT, CHC 7/23/24

Carnivore Diet Macros, Food Lists & Meal Plans

Calculate macros for a carnivore diet based on sample meal plans and your fitness, weight loss, or performance goals. Then, evaluate the pros and cons to decide if it’s right for you.

Malia Frey, M.A., ACE-CPT, CHC 7/16/24 Malia Frey, M.A., ACE-CPT, CHC 7/16/24

Paleo Diet Macros, Food Lists, Tips & Meal Plans

The Paleo diet is based on foods that our hunter-gatherer ancestors may have consumed. Paleo diet macros vary significantly from recommendations for a balanced diet.

Malia Frey, M.A., ACE-CPT, CHC 7/4/24 Malia Frey, M.A., ACE-CPT, CHC 7/4/24

Macros For Mediterranean Diet, Plus Food Lists & Tips

Macros on a Mediterranean diet may fall short on protein. See how to manage Mediterranean diet macros and use food lists to lose weight or optimize health.