Do you  know what you are putting into your body? Are you getting enough calories or too many calories? Are you eating enough fats, proteins, and carbs? The answer to that is probably NO! Most people don't have any clue what nutrients and calories they are consuming. Most people actually under eat their calories, which is a BIG NO NO. Under eating causes your body to go into starvation mode and then causing it to hold onto everything is digests. Then there is overeating which is also a BIG NO NO. Over eating causes your stomach to stretch and then causing it to not feel 'FULL'. It's very hard to find that perfect balance but we are here to help make it a bit easier. Food can make or break your progress. You will want to fuel your body with good wholesome foods, like lean meats, veggies, healthy fats and carbs, etc. Eating every 2-3 hours will help your metabolism running and your body functioning properly. Eating healthy will give you energy to run on and your muscles happy.  Eating the proper amount of calories for your body is crucial. Depleting your calories to anything under 1200 can cause you to not have enough calories for your body to function properly and cause your body to feel 'starved' especially if you are working out hard 4-6 days a week and will cause your progress to come to a halt. Eating healthy and clean will cause your journey to progress sufficiently. Remember, weight that comes off slower is most likely to stay off!!! The slower the weight comes off the better! Flex it Pink has an option to help you get on track with your nutrition and what you are exactly eating. We have started a 8 week challenge where you will log everything, and we mean everything from the sauces to the serving sizes, onto an amazing app called My Fitness Pal that you can download for free. It will help you figure out where your calories should be at and help you figure out what percentages of fats, proteins, and carbs your body needs. If you don't log everyday , you owe us 35 BURPEES before bed!! To find out where your macros should be, you can visit www.iifym.com and click on the iifym claculator. After you get your numbers you can adjust them in the MFP app. We have helpful instrcutions in our Facebook group called Flex it Pink Fitness. **we suggest not adding in your calories burned for exercising** Your GOAL will be to hit your Carbs, Fats, and Proteins everyday for 8 weeks. The more consistent you are, the more your results will show and the happier your body will be. The first step is to set your Daily Calorie intake. You goal for this 8 weeks is to loose weight and build muscle. You want to set your calories so you are in a  deficient state. In order for you to be in deficiency, you will need to lower your ideal calorie intake by 100-200 calories ( most people should range between 1500-2000 calories depending on goals). But, we encourage it not to be all about  the number of calories consumed, but about the calories in your foods you are eating. EXAMPLE: Here is the breakdown:

• 1 gram of carbohydrates = 4 calories
• 1 gram of fat = 9 calories
• 1 gram of protein = 4 calories

Next, your protein intake will be 1 gram per pound of body weight. You roughly want to range between 30-40 grams per meal. Some examples of good sources of protein is lean ground turkey,boneless skinless chicken, egg whites, lean beef, fish, tuna, black beans, etc. If you are lifting weights, you will want to keep your proteins high! Fats can be incredibly beneficial for hitting your body composition goals, but they also affect our hormones – too little fat in our diet can be very harmful. You will want to get your fats from nuts, avocados, nut butters, olive oils, fish oils, egg yolks, etc.. Carbs are what you will figure out next. Carbs are used to make glucose which is the ideal fuel our body runs off.  Healthy carbs options are sweet pototoes, rice, rice cakes, veggies, etc. Carbs do a body good, so in other words, DON'T BE AFRAID OF CARBS!    Here is a breakdown that might help you set up your macros:

• Boost Metabolism and/or Build Muscle: 40 percent protein, 35 percent carbohydrates, 25 percent fat
• Lose Fat: 45 percent protein, 35 percent carbohydrates, 20 percent fat

Take one day at at time. You might slip up or eat something that doesn't 'fit', but we are all human and it happens. But, we know if you just stick with  your macro nutrients, we know you WILL see results. Your diet is 80% of the process!! (You can't workout a bad diet). It will be hard, but it will always be WORTH IT! You are WORTH it. You owe it to yourself to do this for YOU!!!!!!!! For more support feel free to join us in our Private Facebook group ( Women ONLY, sorry guys) just search FLEX IT PINK FITNESS. ** DISCLAIMER: We are NOT a doctor, this is just our opionons and our research. Always consult with a doc before starting any new program.**