Lift Weights Eat Waffles! Episode 2

The conversation covers various topics, including attending a powerlifting meet, traveling to Louisiana for Mother's Day, and discussing food tracking methods. They talk about the different options for saving meals and recipes in food tracking apps and how to accurately log cooked meals. They also discuss their personal approaches to tracking food and offer tips for weighing and measuring ingredients. How's your weekend? It was pretty good. Just had a lot of catching up yesterday. I went to Bozeman and watched the state championship powerlifting meet. So, that was kind of fun. Oh, that's cool. Yeah. They – yeah, it was good. And then it was still beautiful out, so it was nice to just kind of be outside. And, yeah, it got me pumped for June because I'm five weeks out from my comp. So, it was exciting to see them, and then it was just – A little motivation. Yeah. I texted my coach, and I'm like, I'm jonesing. Like, I'm so ready to go. I'm so pumped. I'm so excited. And he's in his 60s, and he called me. And he's like, what are you complaining about now? I don't want to hear about it. And I'm like, no, I'm jonesing. Like, I'm jonesing a bit. I'm excited. And he's like, I thought you were whining, and I'm sick of it. Like, I'm not whining. I'm excited. Oh, that's really funny. Wow. A little dish out of, like, what we do with our clients sometimes. Yeah, exactly. I'm like, maybe I need to talk to my clients like this because I'm like, I'm not even complaining this time. Stop yelling at me. I know. It's so funny. How about you? It was good. I went home to Louisiana for Mother's Day. So a very quick turnaround coming off of, like, Hawaii last week, and then the time change and everything, and then driving to Louisiana. But I was so glad I did. Like, it was so, it was just such a, I went by myself. So it was, like, just awesome. And I got to see my best friend and one of our other really good friends. And we just had, I got to visit with my folks. And it was a really good weekend. And then I drove back yesterday and I had no idea it was, like, torrential, like, weather. I, like, had to pull over before Houston and, like, literally just parked it at a restaurant and, like, worked on my computer for, like, two hours. It was so bad. It was, like, touchdown, like, light, like, ground lightning and, like, hail possibility and, like, tornado possibility. I was like, I don't really have to drive in this right now. So I, yeah, I ended up not getting home. I was getting home at, like, four. I didn't get home until, like, almost eight last, or after eight last night. But made it back safe and all the good things. Yeah. Yeah. It was a good time. You were, you wanted to get, your car wanted to get hailed on. That's the second time. I know. Right? And, like, these, like, I don't know, the weather channels, like, scale of whatever, one to five or one to ten, it was, like, likeliness of whatever. And it was, like, a three for hail. And I'm like, shoot, like, I hope it doesn't, you know. And then I think, like, tornado. And neither of them happened. I was like, okay, I think you guys are being a little excessive, just a little bit. But I am glad to be, like, back and, like, like, home for a little while. Yeah. Yeah. For now. Yeah, yeah. So I thought this would be a fun conversation. I'm feeling feisty, so we'll see. Okay. Well, if you have any topics, I'm down, too. We can play around with the editing. But so I had a check-in just yesterday with my client, and then I was like, I'm not going to attempt this in the rain and driving and everything. So we met today, and I had reviewed her check-in, kind of given her some feedback. One of her big questions was asking about, like, I use Macros first. I know you use Chronometer, which is also awesome. I know a lot of people out there use, like, MyFitnessPal. There's, like, lots of different, like, food tracking things out there. And she was asking about, like, when you put in a meal, like you're saving a meal or a recipe, and you have options so you can, like, save a food, like a specific food. You can also save a specific meal or a specific recipe, which is, like, lots of items grouped together to make a meal. And, I mean, for you and I, we think, like, I don't want to say common sense because I don't mean it in a negative way, but, like, I never once thought about the difference between those three. Like, if I'm saving a food, it's a food that I happen to eat all the time, and I want it to be, like, easy to grab and go, right? Okay, that makes sense. If it's a meal, then it's something I have, like, tracked, maybe it's, like, hard-boiled eggs, a bagel, a piece of fruit, and it's the same thing I eat every single day for breakfast, whatever. I'm going to save that as, like, a meal, right? But it's not, I'm not cooking all of that together, right? And then you have recipe where it's lots of different ingredients that you actually are cooking together to make one meal. And I know that probably, you know, a lot of people think, well, yeah, that's common sense. Like, of course. But it was very eye-opening that there was some confusion on her part of saving that. She's like, I don't understand how to, like, weigh all the things and then not have to do the math after it's been cooked because I kept telling her, I'm like, once you've weighed it all in advance, you can put it into the app, you know, and then it will do the math for you. And she could not for the life of her figure that out. And it was because she was either saving a food, lots of several foods individually, or she was saving a meal. So it wasn't in a recipe that you then break up into the number of servings. Does that make sense? And so, one, it helps clarify that for her. But, two, I would love to get your input or how you coach your clients on when you, when, let's say it's like a stir-fry meal of some kind that they, like, make really often for their family, how do you have them save that as a meal and then break it into the serving so that they know what to log? Because if it's something, like, they use all the time, you know, and they want to be able to, like, not have to go in and individually put the ingredients in every single time, like, how do you kind of coach people on that? Yeah. So the way that I do it, the chronometer is nice because you can create, I don't ever mess with create a meal, just only because I want to have the weight of each thing, and I also want to know the cooked weight. And when I do a recipe, it gives me that option, and then I can put in serving sizes where on chronometer, if you just create a meal, that's only for one serving. And if I want to be like, I want to have this item, but I only want half of it today, I can't change that in chronometer. So I always have people do it as recipes. And then so what I do, and I don't know if we're on the same page as far as, like, cooked versus raw, like, especially with protein, I'm very much like just pick one and stick with it. That's kind of my thought on it. And so when I have people enter a recipe, obviously enter all the ingredients, put the weight in, in grams. And then what I like to do, just because if it's something that you're going to use regularly, you might not have the same serving size every single time. And so in chronometer, you can enter all your foods raw, which is the easiest, fastest way to do it while you're prepping and cooking your dinner. Then you can weigh the cooked version of that meal. And so then it will automatically adjust to what the breakdown is based on your cooked weight of all of the ingredients. And then I just. All of the ingredients. Like once you've cooked it, so let's say, I'm just going to say a stir fry. Like you're actually doing the veggies, the meat, the rice, like everything all together. So you have them weigh everything and it's raw state prior to cooking it. Then they cook it. And then what do you have them do? So then I have them weigh it at the end because of the fact that cooked rice and uncooked rice are very, very different weights. And then that way, you know, you just like, let's say we're putting everything into one big dish. You could just weigh it all, get what the weight is. And then you put it in the chronometer and it will automatically adjust according to what your raw version was. Now it's in a cooked version and then you can put in as much. You can build your plate based off grams instead of building it off of like, well, my casserole dish I have is a serving size of six. So this is what the estimated price part is that that works. But if you put it all in, cook it all, and then get the cooked version weight at the end, especially when you're cooking like a casserole or a stir fry or something that has a lot of ingredients all in one. So now, you know, now you can just build your plate off of whatever weight it is that you need. So like you literally have them weigh the whole total, like the rice, the meat, everything all together, like one big bowl. You can put it on the scale and it's like, whatever. I don't even know, 1,500 grams or whatever. Like it's a significant number. And then you put that weight in the recipe. So you're not having them put the recipe, the raw number that they're getting at the beginning into there? Nope. Nope. The ingredients will pull in the raw version automatically. Okay. Does that make sense? Yeah, I think, yeah, I think so. I don't know if Macro does that. I only do one or the other. So what I end up doing is like cooked or raw, right? So what I told her to do was she always like the same, like she buys, you know, pound and a half of the beef stew or whatever, like pound, you know, it's like about the same thing all the time. And she cooks for one, so. But I told her to weigh, and this is how I do it. I weigh all my things, like before, and I put those in, you know, and I just rounded them with 20 ounces of meat, 10, you know, cups of rice, 10 cups of veggies, whatever. I'm just getting easy numbers to go with, right. And then I make all the things, blah, blah, blah. And then I portion it out into a serving size, round about what I know I would sit down to eat. And then I'll do that. And maybe it's like 265 grams of food total. And I'll do that into like four. It makes, let's say it makes five different dishes, five different to-go containers for the Spurge. And so I just, you know, I weigh each one to be about the same. 265 for each one. It makes five servings. Okay, great. So then I'm basically putting in, when I go to do my recipe, I put in all the uncooked stuff that I already weighed, put it in, and then it asks, like, how many servings does this recipe make? And I say, well, it made five because I have five dishes. And then I let it do the math from there, like on all the other stuff. And so that's kind of how I told her to do it because she was feeling very overwhelmed on the idea of, like, well, what do I do once it's all cooked? Do I have to, like, measure? I take the meat separate and measure it and then the rice, you know, whatever. And I was like, no, no, no, no, no, no, no. Like she was, like, super stressing over it. So I'm just kind of curious, like, your methodologies. I don't think there's any one right or wrong necessarily way of doing it. I think it really comes down to, like, what makes the most sense for you, the person, and what's going to feel the easiest. But the only way to figure out how to do it is, one, try one route, right? See what your coach specifically recommends and try that route. If that just feels overwhelming or that doesn't work for you, like, okay, well, let's try a different route, you know, to find what works best. Yeah, no, for sure. And, yeah, I mean, if I was putting all my stuff into individual containers, I would not worry about doing the cooked weight, like, 100% on the same boat as you. If I was putting everything in individual containers, like, I don't need to figure out what my serving size is going to be because I'm portioning it out specifically, right? Right. The nice thing about when you have, like, my, okay, so this is a perfect example. I make my mom's black bean lasagna, and sometimes I use a certain batch or a dish, and sometimes I use a different dish. It's the same amount of ingredients, but my dishes change. And so me knowing that cooked weight already because it's in my recipe book, that makes it way easier for me to be able to portion it out, quote-unquote portion it out based on, yep, based on, you know, the dishes might be different, but I know that this amount of weight is what I need. Also, like, that's a constant in our house, and so I might be cutting, and I can only have 200 grams of that lasagna, or maybe I'm in maintenance, and so now I can have, you know, 350 grams of it. Well, I don't have to be worried about the serving now, because now I just know I just need that amount of weight. Right. Portioned out for, like, a serving of six. But, like, if I was doing it individually, then absolutely I wouldn't even worry about measure before and after. I actually never even thought about, like, from the place of, like, a casserole-style dish. And so, again, this kind of, like, speaks to people's different individual cooking styles, right? Like, in my household, and if I'm either cooking for myself or, like, my boyfriend cooks, you know, cooks a lot, like, it's always, like, a meat, a veggie, like, a meat and two veggies usually, or, like, a meat, a veggie, and, like, a noodle or a rice or something. And everything is very, I can, like, weigh it as I'm going to eat it, right? Yep. But when I am cooking, like, a stir-fry or something, it's, like, all mixed together. Like, I can't, sorry, I don't ever make casserole, like, ever. Like, it's just, like, not a staple in my world. But it is probably for a lot of people, you know? And so I don't even, like, my brain doesn't even, like, go to that version. But it makes sense. It's, like, you're making one big dish. Now you've made that dish. You have figured out, like, what a serving size should be for you, 200 and whatever, 50 grams of that, like, soup. So if you make a big pan versus a small pan, it's all the same amount of ingredients that you put in there to begin with, right? So then you just portion it out based on the grams that is a serving for you. That's smart. That's a good input. Yeah. Just like you said, it's all about finding what works for you. And the biggest thing is, like, we can acknowledge the fact that it's going to take time. It's time-consuming. It's frustrating. It's annoying. It's just like when you first start tracking how exhausting and frustrating that is. Also, we can't change what we don't have an understanding of. Right. That all comes down to, like, doing the hard thing for habit change. Right. I love the analogy of, like, if you work in the workforce, like, if you have a job, like, that you have to wake up for, you set an alarm for that job, you get ready, you have to brush your teeth, you have to, like, put clothes on. It's all, like, tedious, individual little things, but we're in a place in life where we don't really think twice about it because we have to do it. It's how we got to pay our bills. It's how, you know, we have to get in the car. We have to go sit through traffic. Like, is it enjoyable? Not necessarily, but it's a piece of, like, it's just part of what you got to do. Doesn't mean you're going to do it forever. No. You're going to retire one day. So there's also weekends that you don't have to set that alarm. You don't have to put out the work clothes, you know, whatever. But I love that analogy of, like, it doesn't mean you have to do this forever. Like, it's a season. And once it becomes more ingrained and more habitual, it doesn't feel like such a chore, but it's like you're learning something new. I mean, if I were to go from only ever speaking English to, like, trying to learn to speak German, I mean, I don't know actually how to speak German. Like, I would have to practice that, like, every single day to even remotely come close to getting somewhat good at it, you know? But if it's something I really want, then I'm going to take the steps and the necessary, like, tasks to do that thing, you know? Yeah. No, you hit the nail on the head. I literally went live on my Facebook today talking exactly about that. Like, I don't want to get up in the morning and brush my teeth and do all the things, but guess what? Like, that's how we get our day going. Like, it's just we cannot ever reach our goals if we do not strategize and create habits that are going to consistently show up in our day-to-day to hit those goals. Like, and that's what, like, the mindset change that needs to happen so much is we really have to. Goals are very important and valuable, but we have to strategize how we're going to get to those goals, and that requires planning and effort. And if we're not willing to do that yet, then we're not ready to hit our goals. We're not ready for change. Exactly. Yeah. And that's okay. And that's the thing is, like, don't feel bad about it if you're like, okay, man, this is – so I had a psychiatrist appointment today. I go see him, like, every six months or so, whatever, just to, like, upkeep life, whatever. And, like, I've had a straight vulnerability. I've had, like, a lot more anxiety. Like, not, like, just more anxious in general in the last, like, probably a couple of months, a lot of shifts and changes going on in my world. And so, like, I'm not a, like, take medications or that kind of stuff, and I don't, like, I'm not knocking anyone who does. I just personally don't feel like that. I'm not there yet. I don't – I want to try all the other tools that I have within my control first to see if I can put some habits and some parameters into place to help me mitigate some of that. Right? Just like with stress management in regular day-to-day, if I'm staying up super late, I'm drinking heavily every night, I am eating like shit. Like, I'm – those are three things I have within my control that I – that could help bring some stress levels down in my world. Right? And so, anyways, my conversation with him, I had mentioned, you know, a little bit higher, you know, anxious place or whatever. He was, like, you know, we've got, you know, really good medications. I was, like, no, like, I just – I don't, you know, don't really get in line with me or whatever. And he just kept kind of, like, pushing it. And I'm just thinking in my mind, like, I'm not ready to make that type of a change yet. Like, I know I have some other steps that I could take. And I'm willing – in that moment, I remember telling myself, like, I'm willing to take some actionable steps to hopefully reduce that before having that kind of a conversation around, like, taking medication or whatever. But it was just funny. It was, like, I put up walls. I was, like, nope, I'm not ready. I'm not going to – I'm not – mm-mm. And, like, I had to feel okay with that. Like, and I communicated that to him. Like, it doesn't align with me. It doesn't resonate right now. He's, like, I respect that. So as clients, like, I'm, like, talking to him and saying, if you're not ready for that, like, babe, that's okay. That's fine. If you're not ready to make that next step, maybe it's making a smaller step of change. Right? Cool, let's go there. And if you're, like, I'm just not ready for it. Like, that's okay, too. Like, we can still be friends. Like, we can – I can still support you from wherever you are. But just know that it doesn't have to be the damn thing, you know? So it doesn't have to be, like, a guilted, shameful feeling if you're not ready to make that change yet. But just know that it doesn't have to be this constant, like, you know, tug of war to move the needle and to get where you want to go. The mindset piece of it is, like, huge. Yeah. Yeah. Yeah, it's huge. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. 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