Erin Macro Nutrition + Fitness Coach

My prescription for 2024 and finding your best self is NOT A DIET.

It’s not a gimmick
It’s not a short term fix
It will not deliver quick results

It IS a lifestyle change
Improvement of your ask me

It IS an approach to food and movement that delivers results that not only will you be thrilled with but that are sustainable

It WILL change your body, in a good way, but also provide you a healthier foundation setting you up for even more success down the road

It IS proven
It DOESN’T involve taking weight loss drugs or diet pills or restrictive eating

It DOES invite you to learn about food in a way that fosters a new appreciation for what food does for our body. Food is good for us! Carbs are good. Fat is good. Protein is KING!

If you are tired of chasing the next diet craze.
If you are tired of the rollercoaster ride of your weight (up, down, up, down)
If you are ready to life long change
If you know there is a better version of you out there

I’m your coach! Check the link in my bio for ways we can work together.

Let 2024 be the last year your energy and thoughts are spent on improving your weight, your body and health.

Because once you know what to do, you won’t have to think about it ever again. You can turn your focus towards other amazing and wonderful investments of your time!

Hello Friends,

It is with sadness that I share my sister and brother in laws home in Boise ID burned down on Christas Night. Fortunately the family was in San Diego visiting family, so know one is injured. However the home, all their belongings and car where destroyed in the fire.

If you are able to donate any amount to help them as they look to find a new home, replace their furnishings and clothing…pretty much everything I and our broader family would be so grateful.

https://gofund.me/77f13916

Please feel free to share with anyone you know who might be interested in helping.

THANK YOU so very much!

Erin xoxo

Donate to Pavlovich Family Xmas House Fire Fund, organized by Erin Wetzel It is with sadness that I share my sister and brother in law’s home in Bo… Erin Wetzel needs your support for Donate to Pavlovich Family Xmas House Fire Fund

The holidays can be intimidating for many, especially if you have health goals.

Whether you are trying to maintain your current healthy and fit self or you are actively trying to be in a deficit and lose weight.

The holidays are filled with social events (and food) that often don’t fit our ideal choices. But are super YUMMY!

My first recommendation is to not diet during the holidays. This to me seems like pure torture. Am I right? 🙋‍♀️

The holidays is the perfect season for eating at maintenance (same calories in as calories burned) and lift weights. Fuel your workouts while filling your social calendar 😜

My best advice is to eat well every day throughout the holidays AND enjoy your events.

Remembering that you don’t have an event every day all day so don’t eat like you do.

We have a tendency to live by an ALL or NOTHING mindset and this usually is the main culprit in why we get so far off our path.

This approach has worked well for me, not just during this holiday season but year round. I eat to fuel my body and my workouts, plus my meals bring me joy. They are so delicious that I enjoy eating them all year round.

You got this!

The best diet is really simple. It’s the one that helps you achieve your goals and sustain them.

Likely if you are reading this you did a diet, lost weight but gained it back.

I’ve been there 💯. Not anymore. Now?

👉 I eat a protein forward macro nutrient focused style
👉 I only go into a deficit to lose fat, at most, 2x a year. If at all.
👉 Spend the majority of time eating at maintenance, lifting heavy weights and focused on building lean muscle.

This combo has created the strongest and leanest version of myself. Even at maintenance I’m losing fat and building muscle because I’m eating to fuel my body while enjoying all the foods I love.

Does this sound good to you? I’m a nutrition and fitness coach and could be yours. Link in bio for coaching options.

What’s Your Plan?

We cannot be in a forever diet. It’s just not good for our body, our metabolism, our brain and our energy.

So how does one reach their body composition goals?

👉 Build a plan that has set periods of time dedicated to the different phases of nutrition and dieting. It’s called Nutritional Periodization.

👉 Establish a progressive overload strength training program and timeline to focus on building lean muscle (supports a strong BMR and body composition look goals).

👉 Set up your environment and daily habits in a way that make eating and moving well easy. The more convenient we make important habits the higher degree of ex*****on and consistency.

👉 Embrace patience, let go of all or nothing mindsets, expect results to take longer than you think, keep going!

I’m a nutrition and fitness coach, specializing in macro nutrition and progressive overload strength training for women to become FIT AF!

You are never too late to discover the best version of yourself and I can help 🙋‍♀️.

Check the link in my bio for various coaching and plan options available. Cheers to 2024 being the year of YOU!

SPOILER - more than you are doing and less than you think.

I will cut straight to the chase. We need to lift weights, we need to create a level of resistance not just for done density health but to create the necessary pressure to force muscle adaptation.

Establish a baseline level of weights you can lift that isn’t easy but you can finish your rep range, your total sets while maintaining proper form.

Each week look increase that load, force the muscle to adapt so that it can get stronger in preparation to lift that load again. Then do it all over again week to week looking to progress.

This is the most efficient and effective method for building lean muscle and body recomposition that I’ve ever seen and experienced.

Don’t be afraid to lift heavy. LADIES you won’t get bulky. Lean muscle occupies less space on the body than fat. You will get lean, look amazing and feel stronger!

📣 We are well into the holiday season… So basically it is the WORST time to start a diet that you know will either:

A.) Make you miserable at every social gathering

B.) Fail to stick to and get you down on your weight loss journey

SWIPE>> For my take on how you should continue your weight loss journey during this holiday season!

Visit my website for ALL the details on the 3 different macro plans I offer that will give you your own custom roadmap to success ➡️ https://www.liftwitherin.com/macroplans

Raise your hand if you are over the age of 30…. 🙋

Did you know after the age of 30, we begin to lose muscle?

It’s TRUE! If there is ONE thing that we should focus on from a physical exercise perspective it should be to 👉 BUILD LEAN MUSCLE! 💪

Lean muscle mass has SO many benefits including…

✅ Increase your body’s overall calorie burn

✅ Improve your blood glucose control and insulin sensitivity

✅ Decrease body fat

✅ Improves joint health

✅ Fights against inflammation

✅ Keeps you from falling and keeps you climbing

Now I’m not saying you have to be in the gym 7 days a week focused on building lean muscle… BUT I am saying that it should be a primary focus and commitment for you to see results!

The best part 👉 I can help! Join the Move Membership, where I give you the EXACT workouts that I use for progressive overload strength training to build lean muscles.

Send me a DM for more info on this membership or click here - https://coach.everfit.io/package/EA253212

Tracking the food you eat can be AWFUL. There I said it.

But there are 2 really important benefits to tracking food, at least short term, that I think are worth considering.

👉 Determine what your true MAINTENANCE calories are. How much food can you eat without gaining or losing weight.

👉 Learn all about the macro nutrients of the foods you do eat. Because once you know, you will never not know. You can make better decisions in your food choices as a result. You can learn to build meals that have a true balance of important nutrients like carbs, fat and protein versus guessing.

You don’t have to do it forever. Even just a couple of weeks can give you the foundation of knowledge you’ll need to make huge improvements.

My favorite tracking app is MyFitnessPal. Simple tool, large database of food and with lots of powerful functionality to customize to your needs.

Ever wonder what a REVERSE DIET is?

They may be the missing piece to your weight loss success.

👉 if you’ve been under eating (less than 1600) for more than 12 weeks you need to go on a reverse diet.

This includes everyone who has been eating low calorie for years.

Anyone who has been restricting food and food groups and would like to get back to eating regular.

Our body needs fuel. If we calorie restrict for too long our metabolism down regulates, as do a bunch of other really important functions in the body. We need calories. We need fuel!

Reverse dieting wasn’t something I knew anything about. But in all honesty, I didn’t know much about dieting or the body and how to work with it.

All I knew was eat less and move more. So I did that. Repeatedly. It worked on the occasion but it was sustainable and normal were the results.

Insert reverse dieting.

Check the link in my bio for ways I can coach you to optimal health!

Do you want to save some 💰during the holiday shopping season AND have access to resources that will help you better yourself??

I’m gonna answer this one for you 👉 YES YOU DO! 🫡

For this week ONLY, I am offering the best bundle of 2023- Custom Macro + Movement Nutrition & Fitness Plan for $250…. 🤯

Let’s get into the deets AKA what’s included 👇

✨One of my CUSTOM Macro Nutrition Plans - Based on your personal goals (weight loss, maintenance /body recomposition, surplus to gain muscle)

✨The Movement Plan Membership - Includes recommended exercise plans to meet your personal goals + one 8-week LWE strength training program.

✨Access to my recipe book that is filled with the TOP recipes I use to stay on top of my macros.

✨One private 1:1 Zoom Coaching session with me!

All of this is valued at over $300+, but you can save while purchasing as a bundle through this Friday 11/17 at midnight (TOMORROW)!

Start your New Year’s Resolutions for 2024 EARLY this year and save some money while doing it! Visit my website to hop on this offer TODAY ➡️ https://www.liftwitherin.com/

✋ STOP YOUR SCROLL!

Are you struggling on your weight loss journey?

Do you want to start 2024 on the RIGHT foot?

Looking to save some $$ while trying to lose weight?

If you answered YES 👉 You are going to want to get your hands on my bundle ASAP!

That’s right - Black Friday came a week early! 🎉 For this week only, I am offering…

✨ One of my CUSTOM Macro Nutrition Plans - Based on your personal goals (weight loss, maintenance /body recomposition, surplus to gain muscle)

✨ The Movement Plan Membership - Includes recommended exercise plans to meet your personal goals + one 8-week LWE strength training program.

✨ Access to my recipe book that is filled with the TOP recipes I use to stay on top of my macros.

✨ One private 1:1 Zoom Coaching session with me!

Don’t miss out on this INSANE deal - ends on 11/18 at 12 AM PST.

RUN 🏃 🏃to my website to snag this deal NOW - https://www.liftwitherin.com/

Wondering how I can help you on your weight loss and fitness journey?

KEEP SCROLLING 👇 To learn ALL about my Macro Plans, Coaching Programs, and Movement Membership.

I’m a macro nutrition and fitness coach and have helped hundreds of women get their best bodies and best selves back. The future YOU starts today and it starts with me as your coach! 👋

Visit my website for more info on my services - https://www.liftwitherin.com/

In honor of the spookiest day of the year 👉 I am sharing with you some scary weight loss tips that should go to the grave! 🪦

👻 Cutting out or restricting certain food groups.

👻 Relying on FAD diet cultures (most TikTok diets 😅)

👻 Resorting to the “quick fix” (meal plans, Ozempic, etc.)

👻 NOT practicing progressive overload strength training

👻 Restricting yourself from sugar - it’s okay to indulge a little 😉

👻 Trying to navigate your weight loss journey ALONE.

If you are practicing one of these SCARY weight loss tips - STOP! 🛑 Let me help show you the RIGHT way to not only drop those few pounds you have been dreading - but sustain your goals!

For how I can help you, CLICK HERE ➡️ https://www.liftwitherin.com/macroplans

To the woman who is tired of struggling with weight loss.

To the woman who has tried again and again without success.

To the what feels like a race with no winners…

To everyone who has been eating less and moving more and are starving, tired with no results to show.

Don’t give up. Your desire and pursuit in achieving better health is a good one.

If what you have been trying isn’t working stop. Try something new. But most importantly never stop investing in your health.

I struggled. My relationship with food was bad, my relationship with exercise was relentless and my desire to be “skinny” was whack.

My goals have changed. I’m not chasing skinny, I want to be fit AF. I want to love my body for what it can do, not what it looks like. I want to know so much about food and how it’s fuel for my body that it can no longer control me.

I want all these things for you too 😘

ASK ME ANYTHING! 💪 Have burning questions about macro nutrition, The NEW Macro Movement, or just about my day-to-day life??

Now is your time to shine! ✨

Leave your questions in the comments below and I will answer them all.

Let’s do this!

Now is NOT the time to diet. In my humble opinion.

First of all, most of us are dieting way too often. On and off some new trend, in a constant state of trying to lose weight. But with all that dieting we are beating up metabolism, we are keeping our body in a fight or flight state and ultimately we are making it much harder to achieve our goals.

So hear me out. What if during these fall and winter months, we focused on building and less dieting?

1. Build a strong, flexible metabolism by eating the right volume of food to fuel our body (eat at maintenance).
2. Build lean muscle by eating a protein forward eating plan while investing our time into progressive overload strength training workouts.
3. Build health habits like walking 10-15k steps per day (less cardio, more Zone 2 training), sleep routines that help us reset and recovery for optimal performance.

Imagine if you did all of this now…then come February your body would be in the best possible position to go into a deficit phase to shed any unwanted fat and reveal a lean sculpted physique.

That’s my personal focus this fall. And it could be your too.

Check the link in my bio and take a peek at the different macro plans I offer that will give you your own custom roadmap to success!

Raise your hand if you struggle to eat in a calorie deficit…

🙋‍♀️I get it 👉 I’ve been there too… time and time again.

Once I made the switch to macro nutrition, eating in a deficit became WAY easier because I was/am able to eat ALL the foods and I didn’t have to eliminate entire food groups (give me all the carbs 😉).

With that being said, a deficit is a deficit so I’m sharing with you my go-to strategies that I focus on to make it simpler and easier. SWIPE RIGHT! 👈

It’s not all rainbows and butterflies friends… It’s way easier said than done. SO if you are new to macro nutrition and need a mentor to hold you accountable AND who has been in your exact same shoes… I want to talk more!

Send me a DM or comment below for a link to get my NEW offering of the Macro Movement that’s self-paced to get you on the journey to a healthier YOU! 📲💪

The number of times I get asked if I can help-

✅ lose weight
✅ lose fat
✅ build muscle
✅ get lean without being bulky
✅ tighten your core
✅ lift your butt…

The list goes ON! But the common Q I hear among my girls who come to me for help is 👉 "How can I get leaner?"

I’m here to give you the not-so-secret approach that I saw results through my own personal story and progress and from clients with whom I’ve worked. Let’s get into it 👇

1️⃣ Go into a slight deficit (no more than 20-25% below maintenance calories.

2️⃣ Strength training with heavy weights 4-5x per week through a progressive overload training program.

3️⃣ Reduce cardio and focus on walking and improving your n.e.a.t. score.

4️⃣Get 7-8 hours of sleep. No exceptions. 👀

I’m even going to treat you to some BONUS tips that put the icing on the cake to this approach!

✨Drink 80 to 100oz of water daily

✨Stop drinking alcohol. It does absolutely zero for you.

✨Gratitude journaling daily with your “why”.

I’m a macro nutrition and fitness coach and helped hundreds of women get their best bodies and best selves back. The future YOU starts today and it starts with me as your coach! 👋

Learn more on how I can help you 👉 https://bit.ly/47FAVBr

What is HIGH in omega-3s, a rich source of protein, an anti-inflammatory food, and GREAT for weight management?? 🤔

If you guessed 👉 Salmon you are RIGHT!

In honor of National Salmon Day, this week’s featured recipe is - Smoked Salmon Salad! 🍣 🥗

This is one of my favorite go-to's for lunch that is ✅ easy ✅ delicious ✅ and high in nutritional value! SWIPE>> for all the details you need to make this recipe.

Let me save you hours of planning your weekly menu of Macro-Friendly meals 👉 Comment “ME” in the comments for my vault of high protein and macro-friendly recipes for FREE!

Life is hard… You have to choose your hard. 👊

The moment I decided to make hard choices and invest solely in building the life I envisioned for myself and my potential, is the moment my life became MINE. 💪

I believe change isn’t hard. If you think it is, odds are you probably just don’t want to change.

The truth is 👉 The “I don’t have time” or “I’m too busy” excuses are made-up stories people tell themselves that get in the way of their goals.

Take a moment to look around yourself and ask these questions…

✨Do your friends support and embody the life you want to live?

✨Are your friends keeping you from fully embracing your true potential?

✨Are you making easy choices and finding yourself stuck in the same place?

✨Are your excuses the loudest voice in the room?

Why? Because I believe people are the average of the 5 people they spend the most time with. If your choices in friends, in dieting, in excuses, etc. are not aligned with the goals you envision for yourself 👉 It’s time to make some changes.

Ready to start on your weight loss journey? Drop a “ 💪” in the comments for my NEWEST offering of the self-paced Macro Movement program that will help you make the hard choices for an EASIER life!

The ONE person who can change your life is…. YOU! 🫵

I found success in my weight loss journey when I got TIRED of spinning my wheels, crossing my fingers, and hoping that the 23590th diet or exercise program would work.

✅ I wrote down my goals for myself and hired a macro nutrition coach.

KEEP SCROLLING👇 for other changes I made in my life that flipped the switch and got me a ticket OFF the weight loss roller coaster.

You can do the same - I BELIEVE in you.

The key 🔑 is YOU have to believe in yourself. Set yourself up for weight loss success and make these 4 changes in your life TODAY!

Need more help along your journey? Coach Erin is here to help.

✨ Visit my website to see my NEW offering of the Macro Movement where you can take back your nutrition and build healthy habits in a self-paced program!

📲 https://bit.ly/47FAVBr

A BIG misconception when it comes to protein…

❌ The high calories will tank your diet.

❌ High protein diets are more focused on people who want to gain muscle and mass.

❌ Your protein intake should only be a fraction of your body weight.

The truth 👉 Protein is essential to weight loss. It helps increase feelings of fullness and satisfaction which can lead to reduced calorie intake.

A majority of people do not eat enough protein in their diet. For every 1 lb of body weight, you should consume .8-1.0 grams of protein.

So if you weigh 130lbs 👉 you should try to achieve 130g of protein in your daily diet.

At first, you may find this super challenging to meet your daily protein goals. So of course, I have to share my top 4 tips for how I meet my own-

1️⃣ Include protein in every meal you eat.

2️⃣ Build your meals around protein then add carbs and fats.

3️⃣ Increase the serving size of the protein you normally eat.

4️⃣ Supplement your diet with protein shakes and bars.

Getting started with macros can be HARD… but it doesn’t have to be! With my NEW Macro Movement program, I help guide you through macro nutrition, strength training, and mindset shifts to get you on track to lose and sustain your weight loss goals!

The best part 👉 this 12-week program is now self-paced so it kicks off when you are ready. No more waiting for others, no more fixed start and end dates… It’s all on your time, so why not start your journey to a healthier YOU now?

💪 Get started TODAY - https://bit.ly/47FAVBr

The secret is out! You can now get The Macro Movement 👉 DIY style! 🤯

So many of my members have LOVED the OG Macro Movement and I want to be able to share this program with even more people who do not have to be tied down to a specific launch date and time period to ✨CRUSH ✨their weight loss goals.

This self-paced program will embark you on a nutrition and eating approach designed to help you achieve

✅ Weight loss

✅ Fat loss

✅ Body recomposition

All while teaching you how to take back your nutrition and build healthy habits for LIFE!

This program offers ALL the benefits of The Macro Movement AND it’s not tied down to a certain timeline. You can start anytime you want… So why not now??

🏃Run, don't walk to my website for more details 👉 https://bit.ly/47FAVBr

Let’s talk 👉 Macros aka one of my favorite topics! 😋

Macro nutrition is a flexible approach to eating that allows you to eat food you love without cutting out main food groups. Hence why it is a GREAT solution for those who find themselves falling off the wagon with diets.

In my 12-week program The Macro Movement I give you ALL the knowledge and resources you need to get started and sustain a macro-friendly lifestyle! With this membership, you will gain:

✅Macros 101 - Learn how much to eat to sustain your weight, lose weight, maintain weight loss, and gain lean muscle.

✅Nutritional Periodization - Gain tools and an understanding of how to support each phase of dieting to sustain results for a lifetime.

✅Travel and Dining Out Guide - Navigate dining out, traveling, cheat meals, off days, and off weeks so you can keep moving forward and not lose momentum and progress.

✅Meal Planning & Prepping - Discover how to build your kitchen pantry, refrigerator, meals, and eating habits to be centered around foods that fuel your body and your goals.

✅Progressive Overload for Results - Establish a healthier relationship with exercise. One that is balanced, efficient, effective, and brings you and your body joy!

✅Routine and Habit Fundamentals - Identify, build, and implement non-negotiable habits you keep for a lifetime.

✅Intuitive Eating - Connecting through biofeedback, learn how to step away from tracking to eat, move, and recover without planning, stressing, or overthinking.

✅Lift with Erin Personalized Plan - Build your own Macro + Movement + Mindset Nutritional Plan!

It’s time to take the guesswork out of dieting and take BACK control of your health with The Macro Movement program 👉Registration is ending soon & so is my LAST deal for snagging this program for just $999. (valued at over $1,200) 🤯

DON’T WAIT - Click here to register TODAY ➡️ https://bit.ly/47FAVBr

TRUTH TIME. Here’s something I don’t talk about a lot but feel is important to share.

The #1 reason I created The Macro Movement is that I have been in the same shoes as you 👉 struggling to sustain weight loss 👉 tired of testing out diets 👉 defeated in seeing little to no results.

I created this program for other women who were on the same struggle bus as I was. This 12-week program is the solution to getting that bus over the hill to not only reach but also sustain your weight loss goals!

I am passionate about this program because I know it WORKS and want to share this success I found with others! Tag someone you think could benefit from The Macro Movement or visit this link in my bio if that someone is YOU! 🫵

➡️ https://bit.ly/47FAVBr

If you’re on the fence about joining my 12-week program The Macro Movement 👉 this post is for you!

With the registration period closing in soon, I’ve been getting some FAQs, so I figured I would help some friends out and help them hop off the fence-

❓HOW DO WE ACCESS THE CONTENT AND PROGRAMS?

The Macro Movement and all of my programs operate through the app, Everfit. You will have complete access to all webinars, resources, workouts, forums, and direct messaging with me through this app.

❓WHAT EQUIPMENT DO I NEED FOR THE WORKOUTS?

The progressive overload strength training program is best served with a variety of hand weights and resistance bands. With that said, it can be effectively completed with your own body weight. There is a “How to Video” within the Move Resources, once you’ve activated an account that walks through how to find success with the workouts with the equipment you have available.

❓I AM VEGETARIAN/VEGAN. CAN I ENJOY A MACRO NUTRIENT-FOCUSED DIET PLAN PROVIDED?

Yes! My husband “tries” to be vegan so I’m very familiar with different eating philosophies. If you are looking into The Macro Movement program, as part of the intake form I will gather your nutrition/food preferences and factor them into the macro plan you receive.

❓I HAVE SEVERAL INJURIES OR LIMITATIONS. WILL I BE ABLE TO DO THE WORKOUTS IN THE PROGRAM?

No worries, I will customize the strength training program to meet you where you are and where you are headed!

❓CAN I STILL JOIN FOR THE DISCOUNTED PRICE?

YES - but you better hurry! I am giving all of you who procrastinated ONE last deal to sign up for The Macro Movement for just $999 - I know it’s crazy, so you better register now before I change my mind. 😉

What other questions do you have about The Macro Movement program? Drop them below and I will answer them all!