Welcome to Mindful Macros

First things first!  Every time you log in to your account for this Mindful Macros course you will be redirected to your home page.  This is where you'll have access to the mindful macros topics as well as all your materials!

Secondly...we're so excited that you're here!  That should be the first things first!  Because seriously we are thrilled to have you, and can't wait to share in the MACRO MAGIC with you!  The very first step to this process is to thoroughly read through The Beginner’s Guide to Macros below. After that, we encourage you to read through the topics and pull from what is meaningful to you on your weight-loss journey!

To be ready for counting macros you will need:

To read the Beginner's Guide to Macros.

To know your goals AND your “why”.

Ready to use Positive Self-Talk

The My Fitness Pal App.

A food scale.

A flexible measuring tape.

To take “before pictures”. (Please note: we use these pictures to calculate your numbers, we will NEVER post your pictures without specified consent from you).

To submit your Custom Macros Questionnaire & “before pictures” to receive your custom macro count.


Know Your Goal & Your Why

Having a goal in mind is really important when you are trying to achieve something! While we want you to be specific—don’t just set a scale number goal. Consider setting goals around your workout performance, how your clothes fit, measurements, pictures and how you feel! Keep in mind that there is a learning curve to counting macros—and sustainable weight loss is max 1-2 pounds a week! The path to your goal will vary from person to person! Keep your eyes on your own weight-loss journey y’all!

It is also critical to know WHY you want to achieve your goal. A compelling reason or a clear vision that you can hold in your mind. Ask yourself:

What is your reason for wanting to change?

(For help clarifying this point check out our Change worksheet).

Picture yourself AT your goal, your end vision.

(Use 6 Months From Now & 12 Months From Now to write down & track your goals for the next year.)

Begin with this end in mind.

When things get tough, refer to this end vision and ask yourself —what do you want more?

If you want to learn more about setting goals check out our article on How to Be a Confident Goal Setter and our Goal Cultivation Worksheet.

Disclaimer: if you have 5 pounds or less, you could likely achieve this result in a reverse. The more narrow your margin for weight loss, the more difficult it can be to achieve and maintain. Follow this link for more on the Cost of Being Lean Infographic

Positive Self-Talk

As you work towards your goals it’s also important to remember that self-improvement is a construction project, not a demolition derby. To build health in body & mind we have to use Positive Self-Talk—the kind of thoughts that encourage hope, love and self-acceptance. We have found great strength in each other both in counting macros and in creating this challenge—and we want you to find that same strength. As your mentors, we’ll be there to support and encourage you—as well as to answer any questions you might have along the way!

The My Fitness Pal App

As soon as possible, we want you to download the My Fitness Pal (click here for iphone or here for android). The best way to learn how to use MFP is to just start logging!

We would love for you to start tracking today! Tracking has a learning curve, and it can take some time to get used to it! Do yourself a favor, and get ahead of the game by practicing logging now. Make note of any questions or points of confusion so we can talk about it in our weekly Office Hours (webinars hosted on Zoom). We will send you links each week to tell you the times of Office Hours & to remind you to come ready with your questions & concerns.

Remember to just eat how you normally do when you’re logging those first few days. This will give you an accurate reflection of your daily calorie level—we’ll be asking you for this in your custom numbers questionnaire (which we need back ASAP!!). So get to tracking, the more accurate you can be the more successful we can be gauging your numbers!

Our entire philosophy around macros revolves around the saying, “Make macros fit your lifestyle.” Instead of completely flipping your life upside down to fit macros! To set yourself up for longterm success you want to take an objective look at how you currently eat and then see what adjustments could be made to hit your macros and continue to eat in a way that’s enjoyable to you. We don’t want anyone unnecessarily choking down egg whites in order to hit his or her protein!

Custom Macro Count Questionnaire

Some reminders about the questionnaire!  Please answer the questions in the questionnaire completely and with as much detail as you can! This will help us get to know you better and more accurately calculate your custom macro numbers!

Please turn in your Questionnaire ASAP—within 48 hours of purchase! We want you to immediately get into tracking and give us an average of what your calorie level and eating habits look like.

Before Pictures

After completing your questionnaire, please submit front, back, and side facing pictures of yourself in tight clothing (preferably in a swimsuit or sports bra and underwear/spandex). These pictures should be in front of a neutral background or wall. Please submit these pictures to beforepictures@themacrochallenge.com with Subject Title "[Your Name] Before Picture".  We will need these pictures before we can send out your macro numbers. Please also turn these in within 48 hours. Please note: we use these pictures to calculate your numbers, we will NOT post them anywhere without your specified consent.

Many women hate this part of the process, and we challenge you to do it anyways! Committing to taking progress pictures periodically (at least monthly) keeps you accountable and will sometimes (oftentimes) show your progress more so than lbs or inches lost!

All macro counts are submitted to you in the order that they’re received.


when you have questions or concerns

Our favorite thing about the program are our Office Hours. We will be holding weekly Office Hours where we will be answering your questions! Bring your questions to the live Office Hours each week, and we’re there to help you through every step of the way! All you have to do is show up & bring your questions. You will receive an email each week with the times of our Office Hours for the week as well as the link that will take you to the meeting. This is an open call, and any Mindful Macros members can join in. We encourage you to come even if you don’t have questions because you’ll be learning from others getting coached!


For 4 weeks, you will receive an email from us with info, tips, macro strategies, myth-busters and inspiration! Our goal is to provide you with as much information as possible—but don’t get overwhelmed! The purpose of this program is for you to go at your own pace. This is not meant to be done in 4 weeks. You can go at a pace that works for you! We recognize that life gets crazy, and we wanted you to have access to a program that you could work on whenever worked with your life. While we encourage you to dive in and go for your goals, we know life happens, and this program will always be there for you. We will be repeating and reinforcing everything that is critical to your success—so you can’t miss a thing!

Ashton —Heidi —Natalie