In this episode, we dive deep into the age-old debate of macros versus meal plans! Join Keith & Kati as they explore the pros and cons of each approach to dieting and nutrition.

Whether you're a seasoned fitness enthusiast or just starting your health journey, we break down the benefits of tracking macros and the simplicity of meal plans, helping you determine which method might be best for your lifestyle and goals.

We also share personal experiences, tips, and strategies to make your journey easier and more enjoyable.

We want to hear from you! Rate and leave us a review for a chance to win a $50 gift card! Your feedback not only helps us improve the podcast but also enters you into our giveaway.

Tune in, and let's find the best path for your nutritional success together!

Example meal plan - ⬇️

👉 This meal plan is an example only. We are not stating that you need to eat this many calories and protein. This is to simply give you ideas only.

We recommend calculating you personal caloric and protein needs with our epic macro calculator! ⬇️

Macro calculator: https://keithozmentfit.com/macro-calculator/

Breakfast: Two Egg McMuffins. • Ingredients: • 2 Thomas’ Lite English Muffins (200 calories, 8g protein total) • 1 whole egg (70 calories, 6g protein) • 3 large egg whites (51 calories, 10.5g protein) • 2 fat-free cheese slices (60 calories, 10g protein total)

Macros:Calories: 381Protein: 34.5g

Carbohydrates: 38g

Fat: 8g

Lunch: Sweet Potato Bite Taco Bowl with Ground Bison. • Ingredients: • 4 oz ground bison, 90% lean (240 calories, 22g protein) • 80g sweet potato bites (90 calories, 2g protein, 20g carbs) • 1/3 cup black beans (73 calories, 5g protein) • 2 cups shredded lettuce (10 calories, 1g protein) • 1/4 cup salsa (10 calories, 0g protein) • 1/4 cup light shredded Mexican cheese (80 calories, 7g protein) • 2 tbsp nonfat plain Greek yogurt (10 calories, 2g protein)

Macros:Calories: 513

Protein: 39g

Carbohydrates: 40g

Fat: 20g

Dinner: Air Fryer Chicken Nuggets Breaded with Quest Chips and Sweet Potato Waffle Fries. • Ingredients: • 6 oz chicken breast, cut into nugget-sized pieces (198 calories, 42g protein) • 1 bag (32g) Quest Chips (nacho cheese flavor) (140 calories, 20g protein) • 1 large egg for dipping (70 calories, 6g protein, 5g fat) • 80g sweet potato waffle fries (Alexia brand) (130 calories, 2g protein, 30g carbs) •Preparation: 1. Preheat your air fryer to 400°F. 2. Crush the Quest Chips into fine crumbs to use as breading. 3. Whisk the egg and dip each chicken piece to coat. 4. Roll the egg-coated chicken in Quest Chips crumbs until fully covered. 5. Spray the air fryer basket lightly with cooking spray and arrange the nuggets in a single layer. 6. Air fry the chicken nuggets for 10–12 minutes, flipping halfway through. 7. Cook sweet potato waffle fries according to package instructions.

Macros:Calories: 538

Protein: 65g

Carbohydrates: 32g

Fat: 14g

Post-Workout Shake with CreatineIngredients:• 1 scoop whey isolate protein powder (120 calories, 25g protein)1 cup unsweetened almond milk(30 calories, 1g protein)• 1 tsp creatine (5 calories, 0g protein)

Macros:Calories: 155

Protein: 26g

Carbohydrates: 2g

Fat: 2g

Bedtime Snack: Fiber One Cereal in Dannon Lite & Fit Yogurt with Mini Chocolate Chips.Ingredients:1 Dannon Lite & Fit Greek yogurt cup (80 calories, 12g protein)1/3 cup Fiber One cereal (60calories, 2g protein, 25g carbs)1/2 tosp mini chocolate chips (35calories, Og protein)

Macros:Calories: 175

Protein: 14g

Carbohydrates: 28g

Fat: 1g

Total Daily Macros:

Calories: 1962

Protein: 200.5g

Carbohydrates: 140g

Fat: 45g

Don’t forget to use our macro calculator to dial in your personal macros,

Macro calculator: https://keithozmentfit.com/macro-calculator/

Follow Keith on Instagram: https://www.instagram.com/keithozment.fitcoaching?igsh=OTU0aGQzamZnaDh3

Follow Kati on Instagram: https://www.instagram.com/_katigainz?igsh=MXY5NXdlYmwzdnUybQ==

In this episode, Keith and Kati dive deep into the world of cardio, discussing everything from its benefits to common misconceptions.

- Whether you're a seasoned fitness enthusiast or just starting your journey, this episode is packed with valuable insights to help you understand how to incorporate cardio into your routine effectively.

What You'll Learn:

- The importance of cardio for heart health and overall fitness.

- How different types of cardio (steady-state, HIIT, and LISS) can benefit various fitness goals.

- The myths surrounding cardio and fat loss.

- Practical tips for incorporating cardio into your busy lifestyle.

- The role of nutrition in optimizing your cardio workouts.

- Personal experiences and anecdotes that relate to cardio and fitness.

Join the Conversation:We want to hear from you!

Share your thoughts on this episode, your favorite cardio workouts, and how you integrate them into your routine.

Don't forget to like, subscribe, and hit the notification bell for more episodes!

Links Mentioned:- Keith's macro calculator: https://keithozmentfit.com/macro-calculator/

- Interval Timer App: https://apps.apple.com/us/app/interval-timer/id1610398390HIIT

Book your Evolt 360 scan at Spartan Smoothies!

⁠⁠⁠⁠⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠⁠⁠⁠

Elliptical Protocol for Increasing VO2 Max-

Warm-Up:- 5 minutes at easy pace (gradually increase effort to get your heart rate up)Main Set (Intervals):- and 25-30 seconds all-out sprint (90–95% of your maximum effort)- 90-120 seconds slow, easy recovery (barely moving, catch your breath)- Repeat for 8–10 roundsCool-Down:- 5 minutes very easy pace.

Why This Works:- True VO2 max training happens above 90% of your max heart rate.- Short 25-30s sprints force your body to adapt to delivering more oxygen.- Longer 90s-120s rests allow you to recover enough to hit every sprint hard.

Progression Tips:- Shorten rest times (e.g., 30s sprint / 60s recovery)- Increase number of intervals- Try 40 second sprints at 90–95% effort with 30-60s recovery.

Example Weekly Schedule:- 2-3 HIIT sessions per week (e.g., Tuesday and Friday)- Fill other days with lower-intensity cardio or resistance training- Focus on intensity during HIIT and recovery between sessions.

Quick Summary:Warm up, then perform 25-30s all-out sprint / 90-120s easy recovery for 8–10 rounds, 2-3x per week.

Follow Keith on Instagram: https://www.instagram.com/keithozment.fitcoaching?igsh=OTU0aGQzamZnaDh3

Follow Kati on Instagram: https://www.instagram.com/_katigainz?igsh=MXY5NXdlYmwzdnUybQ==

Keith & Kati dive into the emotional and psychological factors that contribute to this common struggle, sharing personal stories and insights that resonate with many.

In this episode, we discuss:

• The triggers and patterns associated with binge eating
• How societal pressures and stress can impact our relationship with food
• Practical strategies for breaking the cycle of binge eating
• The importance of mindfulness and self-compassion in healing
• Tips for creating a healthier mindset around food and nutrition
• 
  

Whether you’ve experienced binge eating yourself or are simply looking to understand it better, this conversation offers valuable perspectives and actionable advice for fostering a healthier relationship with food. Tune in to gain insights that can help you or someone you know on their journey toward healing and balance.

Access to our FREE macro calculator!

⁠⁠⁠⁠⁠https://keithozmentfit.com/macro-calculator/⁠⁠⁠⁠⁠

Book your Evolt 360 scan at Spartan Smoothies!

⁠⁠⁠⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠⁠⁠⁠

Give Kati a follow at katigainz on Instagram.

⁠⁠⁠⁠⁠https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==

Keith & Kati discuss the endocrine system & microplastics.

Checklist-

1. Swap out laundry detergent for dye & scent free.

2. Avoid heating & cooking foods in plastic

3. Swap out all cookware for stainless steel.

4. Avoid scented candles and fragrance. Use 100% essential oil

5. Use aluminum free deodorant

6. Wear 100% cotton clothing and undergarments.

Powdered Hypoallergenic Laundry Detergent

Ingredients:

• 1 cup washing soda (sodium carbonate) – boosts cleaning power

• 1 cup baking soda – deodorizes and softens water

• 1/2 cup Epsom salt or sea salt – helps soften clothes

• 1 bar castile soap (unscented), grated – gentle cleanser

Instructions:

1. Grate the castile soap finely (a food processor works well).

2. Mix all ingredients in a large container.

3. Store in an airtight container.

4. Use about 1-2 tablespoons per load.

DIY Dryer Sachet

Materials:

• Small cotton or muslin bag (or an old sock tied shut)

• Dried herbs or flowers (lavender, chamomile, rosemary, mint)

• Rice or flaxseeds (helps absorb moisture and hold scent)

• Optional: A few drops of a pet-safe essential oil (like lavender or chamomile)

Instructions:

1. Fill the small bag with 1/4 to 1/2 cup of dried herbs and rice/flaxseeds.

2. If using essential oil, add 1–2 drops and shake the bag to distribute.

3. Tie or sew the bag shut.

4. Toss it in the dryer with your clothes!

Tips for Longer-Lasting Scent:

• Refresh the sachet every 5–10 loads by adding another drop of essential oil.

• Replace herbs every 4–6 weeks when they lose their fragrance.

• For extra scent, store sachets in a sealed jar between uses to retain the aroma.

  
  

  Basic DIY Deodorant (Baking Soda–Free Option Available)Shelf life: About 3–6 months stored in a cool place

Ingredients:

• 1/4 cup coconut oil

• 1/4 cup shea butter (or cocoa butter)

• 1/4 cup arrowroot powder (or cornstarch)

• 2 tbsp baking soda (optional, may irritate sensitive skin — sub with more arrowroot if needed)

• 10–20 drops essential oils (e.g., lavender, tea tree, eucalyptus, lemon

Instructions:

1. Melt the coconut oil and shea butter together in a double boiler or microwave-safe bowl until liquid

2. Remove from heat and stir in arrowroot powder and baking soda (if using) until smooth

3. Add essential oils and mix thoroughly

4. Pour into a small jar or old deodorant container and let cool until solid (you can refrigerate it to speed this up)

Tips:

• For sensitive skin: Skip baking soda or reduce it significantly. Add a little zinc oxide or a pinch of kaolin clay for odor control

• For a firmer consistency: Add a bit of beeswax (1–2 tsp) while melting oils

Access to our FREE macro calculator!

⁠⁠⁠⁠https://keithozmentfit.com/macro-calculator/⁠⁠⁠⁠

Book your Evolt 360 scan at Spartan Smoothies!

⁠⁠⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠⁠⁠

Give Kati a follow at katigainz on Instagram.

⁠⁠⁠⁠https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==

Keith & Kati talk about top fitness & Nutrition myths!

Access to our FREE macro calculator!

⁠⁠⁠https://keithozmentfit.com/macro-calculator/⁠⁠⁠

Book your Evolt 360 scan at Spartan Smoothies!

⁠⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠⁠

Give Kati a follow at katigainz on Instagram.

⁠⁠⁠https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==

Keith & Kati talk about all the Trendy Fad diets!

Keto, carnivore, low carb, intermittent fasting.

Pros & cons and why most are not sustainable.

Access to our FREE macro calculator!

⁠⁠https://keithozmentfit.com/macro-calculator/⁠⁠

Book your Evolt 360 scan at Spartan Smoothies!

⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠

Give Kati a follow at katigainz on Instagram.

⁠⁠https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==

Muscle building 101 with Keith & Kati.

What it actually takes to get tone, strong and build muscle!

Nutrition, workout strategies, supplements.

Access to our FREE macro calculator!

⁠https://keithozmentfit.com/macro-calculator/⁠

Book your Evolt 360 scan at Spartan Smoothies!

⁠https://www.spartanrome.com/evolt-scan⁠

Give Kati a follow at katigainz on Instagram.

⁠https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==

Join Keith & Kati as they talk everything protein!

Tips & Tricks. Meal prep strategies, High protein foods, Keith & Kati's favorite high protein meals!

Access to my FREE macro calculator!

https://keithozmentfit.com/macro-calculator/

Book your Evolt 360 scan at Spartan Smoothies!

https://www.spartanrome.com/evolt-scan

Give Kati a follow at katigainz on Instagram.

https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==