Nicole is one of SA’s fittest women, inside and outside the gym. She’s a mom, a fitness professional, wife and athlete – She’s a #StrongWomen.
This is what the Instagram audience wanted to know…
What do I listen to when training
It really depends on my mood but anything from Metallic/ Linkin Park / Eminem / Seether to Pink / Billie Eilish / J Lo and the list goes on…… I honestly battle to train if I don’t have my Skullcandy‘s on. For me its the difference between a good workout and an excellent workout.’
What is my ideal recommended Macro Split
This depends on a number of factors
1. What are your goals?
2. What is your body Type?
3. And your gender?
These are all important factors that need to be considered and play a big role.
A high carb for building / gains would be somewhere around 40-60% carbs, 25-35% protein and 15-25% fat.
Moderate carb for maintenance would be around 30-50% carb, 25-35% protein and 25-35% fat and low carb for fat loss would be around 10-30% carbs, 40-50% protein and 30-40% fat.
Do I eat cheat meals
It depends what you classify as a cheat meal….. my “cheat” meals are all relatively “healthy”. I will never go have a takeaway. If I want something nice, I generally make it myself and it’s generally the healthiest way possible. I don’t have fried foods / foods high in sugar. I love Pizza, home-made normally cauliflower / pumpkin base with avo / steak / mushrooms / a little mozzarella cheese and I enjoy specific protein bars
What are Macros?
Macros are short for macronutrients and they are the energy-giving components of food that fuels your body. They include carbohydrates, protein, and fats.
In order to calculate your overall calorie needs, you need to determine your resting energy expenditure (REE) and non-resting energy expenditure (NREE).
REE refers to the number of calories a person burns at rest, while NREE indicates calories burned during activity and digestion.
Adding REE and NREE gives you the total number of calories burned in a day, also known as your total daily energy expenditure (TDEE)
The simplest way to determine your overall calorie needs is to use an online calculator.
Calories can either be added or subtracted from your total expenditure in order to reach different goals.
If you are trying to lose weight, you should consume fewer calories than you expend. If you are trying to gain muscle mass you should increase your calories.
Have fun, train hard!
Author: Tanja Schmitz
Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.