How to Make Weight for a Weightlifting Competition

Currently trying to make weight for a weightlifting competition? Here are our tips and tricks to help you make weight for your sport - straight from a seasoned WAG Coach and international-level weightlifter. There are many sports out there that may require you to fall into a specific weight class to be eligible for competition. Weightlifting, powerlifting, judo, boxing and wrestling are just some of the sports that require athletes to be divided into weight classes and ‘make weight’ in that category.

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Nutrition Timing Based on Your Workout Schedule

What is nutrition timing and how can it help you achieve your performance or aesthetic goals? I get this question a LOT and as a nutrition coach, I have a bit of a love/hate relationship with it. Here’s why: Nutrition timing can be the thing that takes an experienced tracker and athlete from really good to great.

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Macros, Calories, Grams and Ounces: What are the Differences?

Calories, macros, grams, ounces…OH MY!  What is the difference between calories and macros and why is counting one often more effective than the other? How do grams and ounces play into this whole thing?

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Should I Eat Less On Rest Days? A Coach's Answer

“Should I eat less on rest days?” Whether you’ve been nutrition coaching for years or you’re just getting started, you’ve probably gotten this question before.

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Should I Program A Refeed Day for My Nutrition Clients?

Curious about refeed days? We’ve got you covered! With great power comes great responsibility. Once you’ve mastered the art of creating macro plans, troubleshooting common holdups, and providing your clients with a sense of self-responsibility and accountability it is time to enter the murky waters of the intermediate level nutrition coach.

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What is Flexible Dieting and is it Right for You?

Whether you’re a nutrition coach or have weight loss or performance goals, you’ve likely tried various diets and methods of eating. Maybe you’ve heard of flexible dieting but are still asking, “What is flexible dieting anyway?” If so, this one’s for you!

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The New Nutrition Pyramid

This article dives into a spin on the traditional nutrition pyramid and explains, in detail, the building-block steps and principles we rely on to help our clients find a nutrition approach that works for them. In addition to describing each of the levels of the nutrition pyramid, we’ll emphasize the importance of starting at the bottom; and why building a solid base and foundation is essential for your long-term success, growth, and sustainability.

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How to Train With Your Period, Not Against It

The menstrual cycle can feel like a crazy time with natural ebbs and flows. One day you feel ready to PR, the next the idea of lifting 50% of your max or running for more than a mile is daunting. Luckily, if you learn how to train with your period and your hormonal cycle, you can still maximize your athletic performance all month long.

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How Does Stress Affect Weight Loss? How Managing Stress Can Help You Reach Your Goals

You’re hitting the gym on the reg and you’re nailing your macros. You’re drinking enough water and getting in bed at a reasonable time… ...But the scale isn’t budging. Sound familiar? If you feel like you’re doing everything right but you’re not seeing the results you want, chances are, stress is the culprit. Maybe you’ve noticed that stress impacts your sleep, your relationships, or even your productivity, but have you ever stopped to think, “how does stress affect weight loss? What about muscle gain?”?

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3 Easy Ways to Help Clients Eat More Protein

One of the biggest challenges you may face as a nutrition coach is helping your clients eat more protein. If a client has never followed a macronutrient-based nutrition plan, the idea of hitting a specific ‘protein goal’ may be completely foreign to them. As a coach, you will need to educate your clients on the importance of protein, what their protein options are and how to eat enough protein in their day.

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Do I Need to Workout More to Lose Weight?

Find yourself asking, “Do I need to workout more to lose weight?”. If so, you’re not alone and we’ve got you covered. The answer may surprise you!

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WAG's Ultimate Meal Prep Guide

Meal prepping for yourself? Your family? One day at a time? A week at a time? This Meal Prep Guide is the ultimate compilation of strategies.

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