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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!”

    ~Synonym: Cut
  •      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.”

    ~Synonym: Macro-expensive
  •      Macro-dense (adj.): Foods that have relatively more macronutrients (usually carbs and fats) per volume.

    ~“This chocolate cake is very macro-dense.”

    ~Synonyms: High-density
  •      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.”

    ~Synonym: Burnout
  •      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.”

    Synonym: Self-acceptance
  •      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.”

    ~Synonym: Mass
  •      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!”

    ~Synonym: WAGFam
  •      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!”

    ~Synonym: sWAG
  •      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!

Are you making these nutrition mistakes?

Join WAG Founder, Adee Cazayoux, in our next webinar and learn the 4 Nutrition Mistakes we see most often and actionable steps to solve them! You’ll leave this webinar knowing how to dispel your dysfunctional beliefs about nutrition, wield the tools you need for better results and transform your life. Plus, if you hang till the end, we have a surprise for you!

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Posted by Ali Macy
Ali is a born and bred Vermonter who fell in love with nutrition and fitness in her early 20’s and never looked back. She is a coach, blog editor and Program Lead for WAG with a BA in English Literature and a Master's in Nutrition and Human Performance.

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