Let’s get one thing straight:

You don’t need to become a full-time nutritionist to understand how to eat for results.

But if you're tired of guessing, cutting carbs, or eating “clean” without results — it’s time to understand macros.

At Prestige Women’s Coaching, we simplify what most programs overcomplicate.

And for our clients in Sarasota, Bradenton, and the surrounding areas, it starts with this:

This post is your crash course — no jargon, no calculators, just real talk.

Macros (short for macronutrients) are the 3 categories of nutrients your body needs in large amounts:

1. Protein – builds and repairs muscle
2. Carbohydrates – your body’s main energy source
3. Fat – supports hormones, joints, and brain health

Everything you eat is made up of these.

And when you eat them in the right balance? That’s when your body starts to change.

From Bradenton to Siesta Key, we see the same thing:

• Skipping breakfast
• Coffee until 1PM
• A “healthy” salad with no protein
• A snacky dinner and wine
• And wondering why you’re still tired and soft

It’s not a willpower problem — it’s a fuel problem.

You’re not eating enough protein to recover or enough carbs to train hard. And you’re relying on caffeine instead of real food.

Let’s fix that.

🔸 Protein: The Shape-Shifter

• Goal: 0.8g–1g per pound of body weight
• Example: If you weigh 150 lbs → aim for 120–150g protein/day

Why it matters:

• Builds and preserves lean muscle
• Keeps you full
• Boosts metabolism (burns more calories to digest)

Protein Sources:

• Chicken, turkey, fish, lean beef
• Eggs, egg whites
• Greek yogurt, cottage cheese
• Protein powders (high-quality, clean blends)

💡 Most clients come in eating half the protein they need. Once we fix this, fat loss speeds up — fast.

🔸 Carbs: The Energy Source (Not the Enemy)

You’ve been told carbs are bad. But if you’re training, building muscle, or even walking the Ringling Bridge — you need them.

Why it matters:

• Fuels strength training + daily activity
• Supports hormone health
• Helps retain muscle while losing fat

Good Carb Sources:

• Rice, potatoes, oats
• Fruit, berries, bananas
• Beans, legumes
• Sourdough or sprouted grain breads
• Even: the occasional treat

Tip: Time carbs around your workout or dinner for energy + satisfaction.

🔸 Fats: The Hormone Helper

Fats are not to be feared. But they’re more calorie-dense, so be mindful.

Why it matters:

• Supports hormones, skin, and brain
• Slows digestion = better satiety
• Helps absorb key vitamins

Good Fats Include:

• Avocados
• Olive oil
• Nuts and seeds
• Fatty fish (salmon, sardines)

Avoid: Overdoing processed oils or trying to go too high-fat + high-carb together.

Do you need to track macros forever? No.

Do you need to understand what you’re eating and how it affects you? Absolutely.

That’s why we teach our clients across Osprey, Sarasota, and Bradenton to:

• Start with basic tracking to build awareness
• Learn how to build balanced plates visually
• Transition to intuitive eating with strategy

Key Habit:
Every meal should include:

• 🍗 Protein
• 🥦 Fiber-rich food
• 🍚 Carb or 🥑 Healthy fat

• MyFitnessPal (macro tracking)
• Portion visuals (hand-size methods)
• Pre-logging meals before eating out (ex: brunch in Siesta Key or date night at Shore)
• Weekly check-ins with your coach (no guessing, no spiraling)

Tracking macros isn’t restrictive — it’s informative.

And once you know what works, you don’t just follow a plan…
You become the woman who knows what her body needs.

Sarah, a busy executive, was eating “clean” but not enough. She was scared of carbs, living on salads, and constantly fatigued.

We:

• Doubled her protein
• Added 100g carbs/day
• Swapped cardio for strength
• Focused on sleep and walking

In 8 weeks?
She lost inches, felt energized, and stopped bingeing — all while eating more.

Macros are powerful. But trying to figure it out alone? That’s overwhelming.

At Prestige Women’s Coaching, we give you:

• Custom macros
• Personal coaching
• Real-time adjustments
• Recipes, meal ideas, and flexible tracking options
• Support every step of the way

Whether you’re in Sarasota, Venice, or Longboat Key — this system works for your life, not against it.

Don’t starve. Don’t guess. Don’t diet.

Start fueling your results — with the right macros, mindset, and method.

Apply now at prestigewomenscoaching.com