Episodes

  • Ep. 1.6: Emotional Eating Triggers- Learn to Pause, Reflect, and Choose with Calm

    Ep. 1.6: Emotional Eating Triggers- Learn to Pause, Reflect, and Choose with Calm

    · The Macro Mindset with Catharine Adams

    In this episode, we explore:

    Why emotional eating is a common human experience, not a character flawThe complex intersection of hormonal, lifestyle, and cultural factors that influence emotional eatingThree key emotional eating triggers and how to recognize them:
    • Masking: Using food to numb or hide uncomfortable emotions
    • Escaping: Turning to food to avoid self-criticism or negative thoughts
    • Enhancing: Using food as the primary way to amplify positive emotionsThe Pause-Reflect-Choose framework for responding to emotional eatingPractical implementation tips and real-life success storiesGentle strategies for building emotional awareness around eating

    Resources Mentioned:

    Free Download: Eating & Emotions WorksheetJoin our supportive community: Macros Inc Facebook Group

    🔗 Connect and Learn More❤️

    • Connect with Catharine? : All Things Catharine

    • Macro Sync App: macrosinc.net/macro-sync

    • Free Macro Calculator: macrosinc.net/macro-calculator

    • Join the Community: Macros Inc Facebook Group

    📱 SHARE THE EPISODE

    Loved this episode? Share it with a friend who needs this message! Tag @catharineadams and use #TheMacroMindset to connect.

  • Ep. 1.5: Stop Starting Over: Build Consistency with a Progress-Not-Perfection Mindset

    Ep. 1.5: Stop Starting Over: Build Consistency with a Progress-Not-Perfection Mindset

    · The Macro Mindset with Catharine Adams

    In this episode, Coach Catharine tackles the common habit of repeatedly "starting over" with health and fitness goals. She explains why the constant cycle of restarting every Monday, after vacations, or following "off-plan" moments actually hinders long-term progress and offers a more sustainable approach.

    KEY CONCEPTS
    • The restart cycle keeps us stuck in a pattern of perfection or abandonment
    • Progress comes from learning and adjusting, not from perfect execution
    • Small, consistent adjustments create more sustainable change than periodic fresh starts
    • Identity-based motivation is more powerful than outcome-based goals

    PRACTICAL TAKEAWAYS

    Replace "starting over" with "next best step"Create a Minimum Viable Plan (MVP) for challenging timesUse the WOOP method (Wish, Outcome, Obstacle, Plan) to navigate challengesPractice daily reflection instead of weekly restarts

    ACTIONABLE TIPS
    • Track restart triggers for three days to identify patterns
    • Focus on identity ("I'm becoming someone who...") rather than outcomes
    • Make small adjustments instead of complete overhauls
    • Celebrate learning moments, even uncomfortable ones

    BOTTOM LINE
    Breaking free from the restart cycle isn't about finding the perfect plan—it's about building consistency through small adjustments, learning from experiences, and maintaining momentum even when things don't go as planned.

    NEXT EPISODE
    Tune in next week for a deep dive into emotional eating, including the science behind it and practical strategies for navigation.

    NEXT EPISODE PREVIEW:
    Topic: Breaking the hold of emotional eating
    Focus: Science behind emotional eating and practical strategies

    🔗 Connect and Learn More❤️

    • Connect with Catharine? : All Things Catharine

    • Macro Sync App: macrosinc.net/macro-sync

    • Free Macro Calculator: macrosinc.net/macro-calculator

    • Join the Community: Macros Inc Facebook Group

    📱 SHARE THE EPISODE

    Loved this episode? Share it with a friend who needs this message! Tag @catharineadams and use #TheMacroMindset to connect.

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  • Ep. 1.4: Stop Starting Over: Break the All-or-Nothing Cycle

    Ep. 1.4: Stop Starting Over: Break the All-or-Nothing Cycle

    · The Macro Mindset with Catharine Adams

    ~The true cost of restart cycles (60% lost progress)
    ~Five practical strategies to break the all-or-nothing pattern
    ~Real client transformations and success stories
    ~The "1% Better Approach" for handling setbacks
    ~Scientific explanation of why our brains default to black-and-white thinking

    Download the free Mindset Breaker Toolkit at [https://catharineadams.myflodesk.com/breakfree]

    Join my #nextbestchoicechallenge on social media, tag me - or post it in Macros Inc FB group! I would love to see your next best choice!

    Your goal isn't perfection--it's progress. And progress happens through consistent, imperfect action.

    🔗 Connect and Learn More❤️

    • Connect with Catharine? : All Things Catharine

    • Macro Sync App: macrosinc.net/macro-sync

    • Free Macro Calculator: macrosinc.net/macro-calculator

    • Join the Community: Macros Inc Facebook Group

    📱 SHARE THE EPISODE

    Loved this episode? Share it with a friend who needs this message! Tag @catharineadams and use #TheMacroMindset to connect.

  • Ep. 1.3 Understanding Macros: The Simple Guide to Protein, Carbs, and Fats

    Ep. 1.3 Understanding Macros: The Simple Guide to Protein, Carbs, and Fats

    · The Macro Mindset with Catharine Adams

    Episode 1.3: Understanding Macros: The Simple Guide to Protein, Carbs, and Fats

    In This Episode:
    • Break free from diet confusion and learn what macros really are
    • Understand how protein, carbs, and fats work together
    • Master practical strategies for restaurants and social situations
    • Join our 7-Day Protein Priority Challenge

    Key Takeaways:

    Protein is your builder macro (0.7-1g per pound of body weight)Carbs are energy, not the enemyHealthy fats are essential for hormones and satietyFocus on adding nutrition, not restriction

    Free Resource:
    Download your Macros Made Simple Guide — everything you need to get started with balanced nutrition for sustainable fat loss.
    ➡️ themacromindset.com/episode3

    This week's challenge:
    A simple, week-long challenge focusing on protein awareness before each meal, designed to build sustainable nutrition habits without strict rules or complicated tracking. Before each meal, ask yourself, "What's my protein source?"

    🔗 Connect and Learn More❤️

    • Connect with Catharine? : All Things Catharine

    • Macro Sync App: macrosinc.net/macro-sync

    • Free Macro Calculator: macrosinc.net/macro-calculator

    • Join the Community: Macros Inc Facebook Group

    📱 SHARE THE EPISODE

    Loved this episode? Share it with a friend who needs this message! Tag @catharineadams and use #TheMacroMindset to connect.

  • Ep1.1: Build Confidence, Cultivate Consistency and Create Real Change

    Ep1.1: Build Confidence, Cultivate Consistency and Create Real Change

    · The Macro Mindset with Catharine Adams

    Episode Title: Build Confidence, Cultivate Consistency, and Create Real Change
    Episode: 001
    Duration: 25-30 minutes

    ⏰ TIMESTAMPS:
    Welcome & Introduction
    What to Expect from The Macro Mindset
    The Three Pillars
    Practical Strategies Spotlight
    Expert Insights & Myth Busting
    Future Self Visualization Exercise
    Looking Ahead
    Weekly Challenge
    Free Resource Introduction
    Call to Action & Closing Affirmation

    🔑 KEY TAKEAWAYS:
    • Why sustainable change comes from consistency, not perfection
    • The three pillars of The Macro Mindset approach:

    Real client stories and relatable experiencesPractical, implementable strategiesScience-backed insights without the confusion
    • How to shift from all-or-nothing thinking to progress-focused mindset
    • The power of small, consistent actions in creating lasting change

    💫 FEATURED SUCCESS STORY:
    Meet Jessica, who transformed her relationship with health by shifting from perfectionism to progress through one small choice at a time.

    🎁 FREE RESOURCE:

    Download your "Future Self Visualization & Action Guide" at:

    https://catharineadams.myflodesk.com/macromindset1

    🔗 Connect and Learn More❤️

    • Connect with Catharine? : All Things Catharine

    • Macro Sync App: macrosinc.net/macro-sync

    • Free Macro Calculator: macrosinc.net/macro-calculator

    • Join the Community: Macros Inc Facebook Group

    📱 SHARE THE EPISODE

    Loved this episode? Share it with a friend who needs this message! Tag @catharineadams and use #TheMacroMindset to connect.

  • Ep.1.2—Master Your Mindset — Break Free from All-Or-Nothing Thinking for Sustainable Fat Loss

    Ep.1.2—Master Your Mindset — Break Free from All-Or-Nothing Thinking for Sustainable Fat Loss

    · The Macro Mindset with Catharine Adams

    Episode 2: Master Your Mindset — Break Free from All-Or-Nothing Thinking for Sustainable Fat Loss

    🎯 EPISODE OVERVIEW
    Feeling stuck in the cycle of starting over every Monday? You're not broken — you're trapped in outdated thinking patterns. In this episode, Coach Catharine explains why shifting your mindset is the foundation of sustainable fat loss. Learn practical tools to ditch perfectionism, overcome guilt, and build real consistency — even when life gets messy.

    🔑 KEY TAKEAWAYS

    Why perfectionism sabotages sustainable fat lossHow guilt and shame trap you in the cycle of inconsistencyPractical ways to shift from judgment to curiositySmall daily actions that build unstoppable momentumReal-life proof that mindset change creates lasting results

    💪 FEATURED MINDSET WIN
    Gina’s transformation: How shifting her thinking — not her workouts or diet — finally gave her consistency, freedom, and confidence.

    📥 FREE RESOURCE
    Download your Mindset Reset Toolkit (guide, and self-compassion practice)
    ➡️ themacromindset.com/episode2

    🎯 THIS WEEK'S CHALLENGE
    Catch one all-or-nothing thought this week and practice responding with curiosity instead of judgment. Small steps make massive change.

    💪 FEATURED MINDSET WIN
    Gina’s journey from all-or-nothing perfectionism to consistent, empowered fat loss — and the mindset shifts that made it possible.

    You’re not broken. You’re learning. And learning takes practice, patience, and a whole lot of self-compassion.❤️~Coach Catharine

    🔗 Connect and Learn More❤️

    • Connect with Catharine? : All Things Catharine

    • Macro Sync App: macrosinc.net/macro-sync

    • Free Macro Calculator: macrosinc.net/macro-calculator

    • Join the Community: Macros Inc Facebook Group

    📱 SHARE THE EPISODE

    Loved this episode? Share it with a friend who needs this message! Tag @catharineadams and use #TheMacroMindset to connect.