03: Macro Planning & Meal Prep PART 1

06: How To Build Unshakeable, Bulletproof Confidence

Reflecting on how her upbringing with a narcissistic parent impacted her sense of self, Megan shares 7 principals she's since implemented to build her confidence and achieve her goals. If you struggle with confidence and feel stuck and unable to take consistent action toward becoming the person you want to be, this episode is for you. (00:00) Intro (01:18) Megan's personal journey (06:36) Keep the commitments and promises you make to yourself (08:37) Do things that make you uncomfortable (09:35) Not sponsored ad (10:46) Purposefully do things you're bad at (12:31) Be okay with messing up and being wrong (13:59) Practice radical honesty with yourself (15:01) Stop caring what people think about you (17:30) Be more process focused vs. outcome focused (18:07) Recap (19:12) Outro

05: WTF is BMR, NEAT, TEF, EAT, TDEE?

This is a solo episode where Megan goes over a bunch of acronyms you've probably never heard of. Or hey, maybe you have- but either way, you probably have no freaking clue what they mean, or why they matter (but you should!). This is an information-heavy episode, so grab a pen and paper, and get ready to walk away more educated and empowered with your health and fitness. (00:00) Intro/Overview (01:45) Why you should care (03:25) BMR (Basal Metabolic Rate) (06:11) NEAT (Non-Exercise Activity Thermogenesis) (08:38) Non-Sponsored Ad (08:49) TEF (Thermic Effect of Food) (10:49) EAT (Exercise Activity Thermogenesis) (13:01) TDEE (Total Daily Energy Expenditure) (15:47) Where to go from here (17:01) Outro 🍽️⁠⁠ Download the FREE Train With Waits Macro Guide!⁠⁠ [https://view.flodesk.com/pages/646960af644615ff2d1ad8db] Follow Megan on ⁠⁠Instagram⁠⁠ [https://www.instagram.com/megan.waits/] and ⁠⁠TikTok⁠⁠ [https://www.tiktok.com/@megan.waits] Follow Mark on ⁠⁠Instagram⁠⁠ [https://www.instagram.com/markdallaswaits/] and ⁠⁠TikTok⁠⁠ [https://www.tiktok.com/@markdallaswaits] Ready to lose fat, get strong, and achieve sustainable, lasting results? ⁠⁠Learn more about Train With Waits online coaching⁠⁠ [https://hello.dubsado.com/public/form/view/60dc0c9c9ca963f8e7e11edb] 💪🏻

04: Macro Planning & Meal Prep, PART 2

Sooo you have a macro goal... now what? This 2 part series will focus on the HOW of macro planning and meal prep, so you can start achieving your nutrition goals with more consistency and ease. In part 2, we're going to cover what to eat to hit your goals (no bland boring meal prep required). Check out the time stamps below: (00:00) Intro (01:20) What should you eat? (03:36) Hyperpalatable foods (06:04) Micronutrients & food quality (07:32) Prepping for your meal prep (09:53) Non-sponsored ad (11:16) Seasonings (12:17) The secret to cooking chicken breast (16:00) Meal prepping your food (17:09) Fruits & veggies (18:00) Fats & oils (19:38) You don't have to meal prep everything (20:46) Marinades (22:29) Outro Don't have your macros yet?⁠ Download the FREE Train With Waits Macro Guide to calculate them!⁠ [https://view.flodesk.com/pages/646960af644615ff2d1ad8db] Follow Megan on ⁠⁠Instagram⁠⁠ [https://www.instagram.com/megan.waits/] and ⁠⁠TikTok⁠⁠ [https://www.tiktok.com/@megan.waits] Follow Mark on ⁠⁠Instagram⁠⁠ [https://www.instagram.com/markdallaswaits/] and ⁠⁠TikTok⁠⁠ [https://www.tiktok.com/@markdallaswaits] Ready to lose fat, get strong, and achieve sustainable, lasting results? ⁠⁠Learn more about Train With Waits online coaching⁠⁠ [https://hello.dubsado.com/public/form/view/60dc0c9c9ca963f8e7e11edb] 💪🏻

03: Macro Planning & Meal Prep PART 1

Sooo you have a macro goal... now what? This 2 part series will focus on the HOW of macro planning and meal prep, so you can start achieving your nutrition goals with more consistency and ease. In part 1, we're going to cover how to actually plan out your macros, including strategies for eating higher protein, tips for making tracking less time consuming, and how to structure your meals in a way that works for you. Don't have your macros yet? Download the FREE Train With Waits Macro Guide to calculate them! [https://view.flodesk.com/pages/646960af644615ff2d1ad8db] Follow Megan on ⁠Instagram⁠ [https://www.instagram.com/megan.waits/] and ⁠TikTok⁠ [https://www.tiktok.com/@megan.waits] Follow Mark on ⁠Instagram⁠ [https://www.instagram.com/markdallaswaits/] and ⁠TikTok⁠ [https://www.tiktok.com/@markdallaswaits] Ready to lose fat, get strong, and achieve sustainable, lasting results? ⁠Learn more about Train With Waits online coaching⁠ [https://hello.dubsado.com/public/form/view/60dc0c9c9ca963f8e7e11edb] 💪🏻

02: OMAD and Intermittent Fasting- Friend or Foe?

There's no arguing that fasting has proven health benefits. But does that mean that everyone should do it? And what about fasting for weight loss? In this episode, we discuss (and disagree 👀) on all-things Intermittent Fasting and OMAD. 🍽️⁠ Download the FREE Train With Waits Macro Guide!⁠ [https://view.flodesk.com/pages/646960af644615ff2d1ad8db] Follow Megan on ⁠Instagram⁠ [https://www.instagram.com/megan.waits/] and ⁠TikTok⁠ [https://www.tiktok.com/@megan.waits] Follow Mark on ⁠Instagram⁠ [https://www.instagram.com/markdallaswaits/] and ⁠TikTok⁠ [https://www.tiktok.com/@markdallaswaits] Ready to lose fat, get strong, and achieve sustainable, lasting results? ⁠Learn more about Train With Waits online coaching⁠ [https://hello.dubsado.com/public/form/view/60dc0c9c9ca963f8e7e11edb] 💪🏻