It is relatively easy to hop on Google, punch in “Macro-calculator”, download MyFitnessPal, plug in some general numbers and start tracking your macros. These un-individualized numbers will probably work for a while but eventually progress slows, frustration builds and motivation takes a major nosedive. Why does this happen?

Well, there are a ton of reasons but here are a few of the big ones:

  1. As your body changes, your macros will probably change with it.
  2. As your goals change, your macros will probably change with them.
  3. As your life changes (holidays, special events, you name it!), your macros will probably change with it.
  4. Last but definitely not least…as your coach learns more about you, your macros will probably change!

Which leads us to the big point: Your coach needs your help so that they can do the very best job possible and help you lead the life you envision for yourself. Whether your goal is to get stronger in the gym, run your fastest half-marathon yet, love what you see when you look in the mirror or learn more about your food choices and how to fuel your body, the more information you can give your coach the better!

We totally get it. Committing to 100% honesty, openness and vulnerability each and every week can feel overwhelming and even impossible at times. Taking yourself on and rumbling with the obstacles and triumphs that come along with changing your habits and your life is hard work.

We promise, your coach has your back and they are there to support you but they need your help. Your coach has either been through something similar to what you’re going through or has coached someone overcoming similar obstacles, but they don’t know what it is like to be you and they can only read between the lines for so long.

Your WAG coach is not a mind reader, they are there to trust you and take the information you give them to make the best decisions possible to keep you moving towards your goals! Here a few things your coach wants to know about your week and why.

How is your sleep feeling?

Getting an average of eight hours of sleep every night is extremely important in ensuring that you have enough energy to go about your day. Being sleep deprived also messes with your two biggest hunger hormones: ghrelin and leptin. Ghrelin signals your body when to pick up your fork and leptin signals your body to put it down. When you haven’t caught enough Z’s your ghrelin levels skyrocket and leptin levels plummet. The result? You’re hungrier and more likely to reach for macro-dense food choices that are tougher to fit within your macros. Your coach has so many resources to support you in getting a better night’s sleep from creating a sleep routine to meditation techniques to meal structure. They also want to know if a lack of sleep could be the reason you felt particularly hungry this week.

How is your energy through the day and at the gym?

If you’re feeling exhausted, weak and unmotivated throughout your day that is probably an indication that you aren’t getting enough energy or that macro sources you’re choosing don’t let your body operate at its highest potential. Opening up this conversation with your coach will allow them to make sure that you’re getting your proteins, carbs and fats from sources that really fuel your body. It will also give them a good indication on whether or not you need more energy or if it would be okay to move your body into a little bit more of a deficit (if that is in line with your goals!)

What about your recovery?

If you are feeling fabulous at the gym but you just aren’t recovering it could have something to do with your macro numbers, or it could have something to do with when you’re focusing certain nutrients. Just like your energy metric, staying on top of your recovery and communicating it with your coach will allow them to get a fuller picture of whether or not your food choices are supporting you. Feeling like you’re not recovering properly could also have to do with sleep, hydration and recovery habits or lack thereof… everything is connected and the more you tell your coach the more they’ll be able to put those pieces together.

Are you drinking enough water?

It seems counter-intuitive but if you aren’t getting enough water it can actually cause retention of the water you do have which can lead to a very unwanted bloating feeling. Think about it, your body isn’t getting the hydration it needs to support all of your daily functioning it is going to hold onto every little bit it can get. When you properly hydrate your body efficiently flushes that water out along with other wastes!

Did you have any big emotional moments this week? Even good stress is stress

Cortisol does some really important things in your body like maintain a healthy blood pressure and make sure you’re energized through the day. It is also your body’s stress hormone and it can cause some crazy weight fluctuations. Stress can be brought on at work, in social situations, with lack of sleep, during strenuous workouts…you name it! Cortisol spikes tend to cause cravings and water retention, which could mask any body composition changes or real movements in the scale. Your coach is there as more than a macro calculator, they are a safe space for you to chat about anything and everything going on in your life. Your coach has experienced similar emotions and reactions to stress and can support you through whatever you’re going through.

Ladies, is it that time of the month?

We couldn’t leave this one out. The low progesterone and high estrogen levels right before your period creates a drop in blood sugar levels, which makes you crave more sweet things and hold onto water. Again, this could be affecting hunger levels, water retention, sleep, mood, stress and even your performance at the gym. Your coach tracks your cycle the same way you do so that they can see any of these symptoms coming and give you some real, actionable ways to get through everyone’s favorite week(ish).

Here are a few other things that your coach would love to know:

  1. Do you have any trips coming up that they can help you gear up for?
  2. What is your general schedule like? Are you a morning person or a night owl? Do you ever have odd work shifts or changes in schedule?
  3. Have any of your goals changed since you last chatted about it? Are any of them time-specific?
  4. Do you have an upcoming competition?

Those are just a few of the many things your coach wants and needs to hear from you. Your coach knows what they are doing and they do everything for a reason. If you are open and honest with your coach they get a much better, well-rounded picture of what your week looked like and you will crush your goals even faster.