Welcome to Cassandra’s Coaching Corner!
Welcome to the very first iteration of Cassandra’s Coaching Corner! I’m thrilled to be a small part of your day and can’t wait to deliver the easy-to-digest (pun intended) fitness and nutrition advice that you’ve been looking for. Want these blog posts delivered straight to your inbox? Sign up for the Coaching Corner newsletters here. Let’s get right into it with some nutrition basics!
Portion Sizing Problems? Use this HANDY Nutrition Tool!
The idea of constantly measuring food is exhausting, time-consuming, and fairly confusing. Let’s break it down to be realistic for our lives. Here is what your Macro breakdown for one day should consist of:
Daily Percentage Split of Macronutrients
One measurement tool that you’ll always carry with you: your hands! They will always be a consistent size, proportionate to you, and they’re always…well…on hand. Here’s how it works:
“Handy” Measurement Guide
What does that look like for ONE DAY?
If you’re eating a 2,000-calorie diet, that looks like:
4 palm-sized servings of protein
4-6 fist-sized servings of veggies
6 cupped handfuls of carbohydrates
7 thumb-sized servings of healthy fats
Not sure which food is a carb vs protein vs fat? Take a look at some examples below.
Macro Comparison Chart
Phew! I think that was enough to start off with for the first blog post. Have a question that you’d like me to cover? Don’t hesitate to get in touch!
Hi, I'm Cassandra! I'm a Certified Personal Trainer, Nutritionist, and Pre/Postnatal Fitness Specialist based in New York City where I've also been performing in theatre and film since 2015. I began studying with the National Academy of Sports Medicine so that I could help battle the harmful effects of diet culture and body shaming I was seeing online by spreading evidence-based information that will help you lead a more balanced, healthy, and mobile life!