This Podcast Fits Your Macros

In this episode Coach Caileen and Coach Ryan discuss strategies to navigate the holiday season without derailing fitness goals. They provide tips on avoiding temptations during Halloween and the rest of the holidays.  Emphasizing the importance of macro tracking and maintaining healthy habits during a time filled with sugary treats. Takeaways Out of sight, out of mind for treats. Macro tracking is...

In this episode Coaches Caileen and Ryan discuss the importance of protein. They explore various grab-and-go protein sources, share tips for maintaining protein intake while traveling, and emphasize the need to ask for protein options at restaurants. The episode is filled with practical advice for listeners looking to optimize their protein consumption. Takeaways Protein is essential for all fitne...

In this episode, Coach Caileen and Coach Ry cover various protein sources and their pros and cons. They cover topics such as animal-based proteins, plant-based proteins, protein powders, protein bars, and dairy products. They emphasize the importance of choosing high-quality protein sources and avoiding processed and artificial options. They also discuss the impact of protein on gut health and the...

In this episode, Coach Caileen and Coach Ry are going over Caileen’s journey in bodybuilding, specifically her prep for competitions. They talk about the challenges and changes she has experienced over the years, including the importance of reverse dieting and the impact of gut health on cravings. They also touch on the flexibility of food choices during prep and the need for continuous learning a...

In this episode, Ryan and Caileen are talking training intensity levels for beginners, intermediate, and advanced. They emphasize the importance of finding the right balance of intensity to maximize progress without overdoing it.  For beginners, the focus is on creating a habit and starting with basic exercises, and building the habit of working out on a consistent basis. Intermediate and advanced...

In this episode, Caileen and Ryan discuss various strategies to reduce water retention. They cover topics such as hydration levels, sodium intake, movement, compression wear, and dandelion root tea. They emphasize the importance of staying hydrated, being aware of sodium levels, staying active, and managing stress. They also mention that hormonal fluctuations can contribute to water retention in w...

In this episode, Coach Caileen and Coach Ry are giving you tips on avoiding late-night snacking. They cover topics such as creating discipline, finding alternatives, going to bed earlier, recognizing patterns and triggers, brushing teeth after eating, and maintaining a sustainable diet. They emphasize the importance of finding what works for each individual and implementing one or more of these st...

In this episode, Coach Caileen and Coach Ry are diving even deeper into how to stay on track while eating at restaurants. They discuss different types of restaurants and how to make healthier choices when dining out. They cover topics such as fast food, buffets, coffee shops, and Indian food. They provide tips on navigating menus, choosing healthier options, and managing portion sizes. They also e...

Coach Caileen and Coach Ry discuss the importance of tracking your food accurately. They cover everything from tracking greens, and the difference between cooked and uncooked measurements, to the impact of processed foods on progress, and the challenges of eating out at restaurants. They emphasize the need to prioritize goals and make choices that align with those goals.  Key Points: Track condime...

In this episode, Coach Caileen and Coach Ry discuss five ways to get more protein into your diet. They emphasize the importance of increasing portion sizes of protein, especially at dinner, and suggest creative ways to add protein to breakfast. They also stress the need for pre-planning meals to ensure protein goals are met and share the benefits of sneaky protein sources.  Key Points: Increase po...

In this episode, Ryan and Caileen discuss strategies for eating out while staying on track with fitness goals. They cover options at Chinese restaurants, including boiled meats and vegetables, and the importance of watching out for high-calorie foods. They also discuss ordering at burger joints and the possibility of indulging in burgers while still maintaining a balanced diet. They emphasize the...

In this episode, Coach Caileen and Coach Ryan are going deep on the limitations of the 'If It Fits Your Macros' approach to dieting and the importance of understanding food sensitivities. They emphasize the need to simplify meal plans during prep and the benefits of an elimination diet to identify food sensitivities.  Key Points: - The 'If It Fits Your Macros' approach may not work for everyone, e...

In this episode, Coach Ry and CaiLEAN discuss 5 'health' foods that are not actually healthy and are holding you back from reaching your goals.  They cover topics such as the difference between dried fruit and fresh fruit, the misleading labels of keto, gluten-free, grain-free, non-GMO, and organic foods, vegan processed food and the downsides of protein bars. They emphasize the importance of unde...

In this episode, Coach CaiLEAN and Coach Ry discuss how to avoid getting sick at the gym. From simple things like not touching your face without washing your hands first and avoiding sick individuals. They also cover the benefits of breathing through the nose, the importance of quality supplements, and the role of nutrition in preventing illness. They also touch on the benefits of fasting for heal...

In this episode, Coach Ry and Coach CaiLEAN discuss the most common gym mistakes and provide their expert insights on how to avoid them. They dive deep into topics such as hanging on to cardio machines, talking on the phone and texting in the gym, lack of intensity in workouts, excessive talking in the gym, doing too many HIIT activities, the importance of warming up and doing mobility exercises a...

It's a new year with new goals. If 2024 is the year you want to get in better shape and lose some fat here are 5 tips that will help you kickstart that journey! If you are looking for more in-depth help with your fat loss goals click here and sign up to train with Team FFLEX and work 1:1 with a real coach FREE for 7 days! ⬇️ FREE 7 DAY TRIAL⬇️  https://www.teamfflex.com/7daytrial

If you've been following the show or Caileen for any length of time, you probably know she has a bit of a cruising obsession! And that's why Team FFLEX is hosting its first-ever team cruise! It's a great chance to meet everyone live in person, eat together, train together, and get to know like-minded members of the Team FFLEX family.  Here are a few details Link to check out the cruise: https://vi...

We're headed into the last quarter of the year and this is always one of the toughest times to stay on track because of... THE HOLIDAYS!  Temptations on every corner, and yes you should be able to fit them ALL into your macros but what happens when you f*ck up? What happens when you go a little bit too far into that bowl of candy for Halloween? Don't give it all up! Coach Ry and Coach Caileen are...

Text Caileen anytime at 833-322-4533! Today coach Caileen is going deep into her new lab testing specialty and she's covering everything you need to know about common problems we are facing today such as gut issues, hormone issues, skin problems like acne, constipation, fatigue, brain fog, and more! These areas are all connected and she can help you address them with these new tests she's now offe...

Don't fall for the marketing! "Diet friendly" foods a lot of the time are loaded with artificial ingredients that can literally kill your gut microbiome. You want to limit these foods as much as possible, but they can be sneaky and hidden where you least expect it. Coach Ry and Coach Caileen are here to help and today we're talking about 5 macro friendly foods that are secretly destroying your dig...

The refeed, also known as the CHEAT MEAL. What’s the benefit of this? How can this help you on your weight loss goals? Today we’re breaking down everything you need to know about refeeds, when you need one, and how to do it without ruining your progress.

“You are what you digest, not what you eat” It’s true! If your body can’t digest and absorb all the vitamins and nutrients contained in the foods you are eating then what’s the point? 

 So what’s the solution? Fix your digestion.  Coach Caileen and Coach Ry are giving you 5 quick and easy tips to help improve your digestion so that you can fully optimize your health and reach your goals. Whether...

Tracking macros can be a confusing process and it's easy to be overwhelmed and make some simple mistakes, but those simple mistakes can be the difference between reaching your goals quickly or being stuck and plateauing without ever realizing why. So, here are the 6 macro mistakes we've made so you don't have to! Train with us FREE for 7 days at www.teamfflex.com/7daytrial

As the weather is getting warmer and more and more BBQs, ice creams and other temptations start popping up on every corner how can you survive and stay on track with your goals?  We're giving you two perspectives on todays episode, coach CaiLEAN from the view of a competitor and coach Ry from a lifestyle point of view.  If you've spent the winter training hard on your goals you don't want to throw...

It's that time of year! Competition season is in full swing, beach season is right around the corner and you may be looking to start the process of getting lean. Whether you're going into prep or just looking to shed a little winter fluff you can't do it without optimizing your foods for fat loss.  Coach Ry is back teamed up with coach CaiLEAN for this can't miss episode on how to optimize you foo...