Whether you’re scrolling through a WAG blog post, messing around on the Facebook group, or reading a check-in or message from your coach, chances are you’ve stumbled across a word or term that confused you! Some of this WAG and nutrition stuff feels like a second language at first. Thankfully, we’ve thrown together a little WAG Dictionary that you can use next time you’re caught wondering what a WAGWord means!
- Accuracy (n.): Precision in tracking and measuring skills.
~“My measuring accuracy ensures that the numbers I enter into MyFitnessPal are correct.”
- Ambivalence (n.): The coexistence of conflicting (positive and negative) feelings toward a situation or goal, drawing an individual in opposite directions.
~“I am feeling some ambivalence about my goal to be consistent with my targets this week, because I was invited to a work party on Saturday.”
- Behavior Change (n.): Focusing on the many activities, approaches and stimuli that allow food choices and relationships to cause a shift in habits.
~“The biggest behavior change that has kept me successful in my journey is getting in the habit of meal prepping once a week.”
- Compliance (n.): Doing what you say you’ll do and following the plan you create with your coach.
~“My compliance this week was spot on!”
- Consistency (n.): The act of sticking with something and creating new habits.
~“My goal is to improve my consistency of taking my supplements every morning.”
- Deficit (n.): When your energy intake (calories) is lower than your energy expenditure (movement and body functioning). Most often utilized for fat loss.
~“I’m moving into a slight deficit to lean out before the summer hits!”
- Estimation (n.): Doing your best to eyeball portion sizes instead of using a food scale.
~“I put my estimation skills to good use when I went out to dinner last night.”
- Expectation Management (n.): Being honest with yourself about how your actions will be reflected in your results.
~“I’ve been practicing expectation management so that I’m ready when I come back to strict tracking after my family vacation, since I am going to be eating intuitively while I’m away.”
- Flexibility (n.): The ability to manipulate your diet to fit your specific goals, needs and circumstances.
~“I love that WAG gives me the flexibility to enjoy my favorite foods!”
- High Volume (adj.): Foods that have relatively less macronutrients per volume are generally higher in fiber and can be utilized to minimize hunger.
~“Wow, these blueberries are so high volume; I can eat 100 g for only 15C!”
~Synonyms: Eating for volume
- HIIT (n.): Abbreviation for High-Intensity Interval Training. These sessions combine a variety of movements done for a specified time domain. They require you to work at a higher stress capacity. Airdynes, ellipticals and rowing machines are ideal for HIIT sessions.
~“That HIIT workout was intense!”
- LISS (n.): Nickname for Low-Intensity Interval Training. This is a lower-impact exercise option usually performed for longer periods of time. Treadmills, ellipticals and stationary bikes are ideal for LISS sessions.
~“I love LISS because I can watch my favorite Netflix show while I work out!”
- Logging (v.): Entering your foods into your tracking app and into Seismic.
~“I just joined WAG, and logging my food over the past week has taught me a lot about my current food habits.”
- Long-term Goal (n.): Specific desired results set “way out in the future.” They are most effective when accompanied by short-term goals and strategies for accomplishing those goals.
~“My long-term goal is to lose 20 lbs.”
~Synonym: Outcome goal
- Macrofice (n.): A food that takes up a decent amount of your macros.
~“This burrito is totally worth the macrofice.”
- Macro-dense (adj.): Foods that have relatively more macronutrients (usually carbs and fats) per volume.
~“This chocolate cake is very macro-dense.”
- Macro-fatigue (n.): The feeling you get after the initial excitement of counting your macros has worn off.
~“I’ve been feeling some macro-fatigue, so I let my coach know and he gave me some awesome strategies to help.”
- Macro-friendly (adj.): Foods or meals that are easier to fit into your day and are generally characterized by being lower in fat and carbohydrates.
~“These pita breads are so macro-friendly!” or “I can definitely make that recipe more macro-friendly!”
- Macro-hoarding (v.): Saving your macros for a certain situation, usually a dinner out or other special occasions. This should not become a habit and should be used sparingly for optimal progress and to limit hunger, energy and mood swings.
~“I’m macro-hoarding for my company’s annual holiday party!”
- Macro Off-roading (n.): When you end up eating or doing something that you didn’t plan for.
~“I didn’t expect to eat all the finger foods at that party. I went macro off-roading.”
- Macro Tetris (n.): A “game” you have to play to hit your macros at the end of the day. Usually characterized by odd food combinations; can be avoided when meals are planned ahead of time.
~“This tuna and peanut butter sandwich is an odd combo… I’m playing some major Macro Tetris tonight!”
- Maintenance (n.): When focus shifts from changing your body to sustaining a composition you are confident and happy with. During this phase, your energy intake (calories) and energy expenditure (movement and body functioning) are relatively even.
~“Now that I have reached my current body composition goal and I’m feeling strong and confident, I am entering a maintenance phase.”
- Meal Prep (v.): Any actions you take NOW to make food choices and decisions LATER easier and more convenient.
~“I love to meal prep on Sundays so I’m ready to go on Monday morning.”
- MISS (n.): Nickname for Moderate-Intensity Interval Training. This is a lower-impact exercise option performed for time or for calories. Treadmills, ellipticals, Stairmasters and stationary bikes are ideal for MISS sessions.
~“My coach prescribed 15 minutes of MISS on the treadmill.”
- Non-scale Victory (n.): Progression to a goal that is not concerned with the number on the scale.
~“This was the first week I hit my macros every day, and it was a major non-scale victory!”
~Synonyms: Gym PRs, mindset shifts, measurement changes, consistency improvements, etc.
- Placebo Entry (n.): A pre-logged meal that hasn’t been eaten yet. A placebo entry is utilized so you can plan ahead for meals you intend to have, which will keep you closer to your target ranges.
~“I put a placebo entry in my logs for my birthday dinner tonight.”
- Process Goal (n.): Strategies and actions that you can use to achieve a goal. Process goals are a way to connect your short- and long-term goals.
~“My process goal is to meal prep every Sunday so I am set up for success for the week!”
~Synonym: Procedural goal
- Reaction (n.): A quick action or comment driven by instinct and emotion. Reactions often reflect unconscious prejudices, beliefs and thoughts.
~“My daughter dropped my favorite plate, and my reaction was to get frustrated and shout!”
- Refeed (n.): A specific day determined by your coach characterized by a higher carbohydrate intake.
~“My refeed day is this Friday.”
- Response (n.): A slow action or comment guided by conscious thought, understanding and empathy.
~“My daughter dropped my favorite plate, and my response was to take a deep breath and make sure she was okay.”
- Scale Victory (n.): Progression toward your weight gain, weight loss or weight maintenance goal.
~“Today I hit my goal weight of 165 lbs., which is a huge scale victory!”
- Self-efficacy (n.): One’s belief in their ability to succeed in specific situations and reach their goals.
~“The first time I tracked through an entire weekend, my self-efficacy skyrocketed and now I know I can do it again.”
- Self-love (n.): Accepting and loving yourself for who you are!
~“My self-love game is STRONG since becoming more confident in my nutrition.”
- Short-term Goal (n.): A goal set in the near future (hour, day, week or even month) that is a stepping stone to get you closer to your long-term goal. They are most effective when accompanied by a process goal.
~“My short-term goal is to hit my macros every day this month.”
~Synonyms: Subgoal, micro-goal
- Sustainability (n.): The act of carrying a habit change throughout the rest of your life.
~“I am totally buying into the sustainability of counting macros because I learn what my body needs to THRIVE!”
- Surplus (n.): When your energy intake (calories) is higher than your energy expenditure (movement and body functioning). Most often utilized for weight and muscle gain.
~“My current goal is to put on weight and size, so I’ve talked to my coach about moving into a surplus.”
- Tag-along Macros (n.): The smaller amounts of carbs, proteins and/or fats associated with a food that is primarily made up of a different macronutrient.
~“There are two grams of tag-along fat macros in this chicken.”
- Target Ranges (pl. n.): Can be determined between you and your coach, but generally, your target ranges are +/- 5 g for protein and carbohydrates and +/- 2 g for fat.
~“I hit my macros within the target ranges every day this week.”
- Tracking (v.): Recording your food intake in some way, shape or form.
~“I am tracking my macros every day this week.”
- Tradeoff (n.): Debating and ultimately deciding between two options that are both appealing in some nature.
~“I am going to have avocado with my eggs for breakfast as a tradeoff for cheese in my sandwich at lunch.”
- TeamWAG: An amazing, driven community who support one another in reaching their unique goals.
~“Joining TeamWAG was the best decision I ever made!”
- Verified Entry (n.): An entry in MyFitnessPal that has been verified by the company as correct.
~“I opt for a verified entry whenever possible for optimal accuracy and consistency.”
- WAGify (v.): Changing a recipe to fit your macros.
~“I totally just WAGified that recipe!”
~Synonyms: Macro-tize, macro-friendly
- WAGiversary (n.): The annual recurrence of the day you started your WAG journey.
~“Today is my two-year WAGiversary!”
- WAGswag (n.): Clothing you ROCK to let people know you’re Working Against Gravity.
~“I can’t wait to wear my new WAGswag!”
- WAGwin (n.): A positive thought, action or outcome that brings you closer to your goals.
~“Hitting my protein for the first time was a major WAGwin!”
~Synonyms: Non-scale victory, scale victory
Those are just some of the many words we use to communicate on a daily basis. Don’t worry, the more you read and hear them, the easier they will be to remember! Did we miss any? Let us know!
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Love what you learned but still want more guidance and support? Hire a 1:1 coach who will get to know you, your lifestyle and your unique needs and create results that you can sustain long-term. If you're not quite ready to go all-in on hiring a coach, check out our Macro Calculation Cheat Sheet & 18 Tracking Tips and Tricks for macro counting!