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MASTER YOUR MACROS With Ashley Flores & Kye Daley
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Contents
Contents
Contents
Contents
Contents
Coach
Kye
Daley
I have learned so much along the way both by success and by failure. But nothing has resonated more than understanding that in order to be successful at this, you must value the details.
As a fitness professional with over 13 years of experience, I have seen many things evolve in the fitness world. I have learned so much along the way both by success and by failure. But nothing has resonated more than understanding that in order to be successful at this, you must value the details.
Starting my fitness journey was extremely difficult because I had nowhere to
turn to. When I was 19 years old, I was diagnosed with anorexia and had
developed and eating and exercise disorders. I knew this wasn’t me and so I
dedicated every moment I had to understand the details of what I would need to
do in order to improve myself. I made it my personal mission to improve my
health and I did. Now, I want to take every piece of information, every hardship
I’ve experienced, every success I’ve had the pleasure to enjoy and share it with
you.
I want to empower you and anyone else who is willing to listen.
In 2016 I moved to the United States with a drive and passion to bring my unique skill set and share it with everyone. This led me to a very successful career in coaching both competitive athletes and celebrities with their training and nutrition. I learned so much and developed a unique skill in understanding what you want and how to get you there.
My passion has always been helping people, but my love will forever be to fitness. I want to share that love of fitness with you. I want to empower you. I want you to succeed. Now, with the help of my very good friend Ashely, we believe this is the first step to taking you where you want to go in your health and fitness journey. Let’s go get it!
Kye Daley
Head Coach Team ERND
Bachelors in kinesiology sports science and management
Certificate 3 & 4 in Fitness Master Trainer
Certificate 3 & 4 Sports Massage Therapy
Sports Nutritionist
15 years of experience
@kyedaley
Ashley
Flores
I first discovered the gym as an outlet for my anxiety and depression. I was struggling with feeling like I had no control over anything in my life. Fitness pulled me out of a dark place and helped me regain that control – it empowered my life.
My professional career in fitness started 6 years ago. I first discovered the gym as an outlet for my anxiety and depression. I was struggling with feeling like I had no control over anything in my life.
Fitness pulled me out of a dark place and helped me regain that control – it empowered my life. I started by first working with a few trainers, but it wasn’t long after that I went and got my NASM Certified Personal Training. I loved fitness for what it did for me that I wanted to do more with it. I started helping others find healthy outlets in their life’s and turn them into balanced everyday habits. I enjoyed so much helping others adopt a healthy lifestyle
I went on to competing in the bodybuilding world. I wanted to take my drive and passion to the next level. But despite being successful in it, my mental and physical health suffered as I developed body dysmorphia and binge eating disorder. This is where Macros came into play for me. It helped me break away from cookie cutter dieting and learn more about balance. I learned about nutrition and what I needed to fuel my body and reach my goals all while still living life. I was able to have full control, practice moderation, and have a healthy balance. I truly believed fitness saved my life and I hope I can help many more with this guide my good friend Kye and I have for you.
Ashley Flores
NASM CPT, CES and PES
@ashleyfloresfit
EXCITE
Lost in The
Excitement
1. PROGRESS PHOTOS ARE A MUST!
Make sure you take a picture of yourself before you start your journey so we can track your progress. Take your photo in the same place, position and lighting to make sure you get the most reliable progress review. Do this every 2-4 weeks. Have a friend help take the photo for you or use the timer feature on your phone to take the picture yourself.
2. WE LOVE PROGRESS PHOTOS!
Tag us in your photos! Share your progress with us for a chance to be featured on our pages!
@ashleyfloresfit @kyedaley #masteryourmacros
Building
Blocks
Every food decision you make is an opportunity to direct, shape, and remake your health, body composition, and performance. It is important to remember that we are all different and all require different nutritional intake for our individual goals.
Every person needs protein, carbohydrates, fats and micronutrients in their diets. How much of each comes down to the individual person’s body composition and prioritizing the foods eaten to suit your personal goals.
To give you the perfect example for this would be using ourselves. Ashley is a female and approximately 130lbs who’s current goal is to stay relatively lean for photo shoots, and specifically change the composition of her lower body. On the other hand, I’m a male sitting at approximately 230lb and my main goal is to become the best amateur bodybuilder I can be. Therefore, how our calories are used will be completely different.
Okay team let’s go back to the very beginning and cover the basic building blocks to understand how you can create a plan that will not only aid in your lifestyle but also help reach your goals. We want to make sure you fully understand each building block, but more importantly how and why it can influence your results.
“Rule of thumb: Eat for what you're going to be doing, and not for what you have done. Don't take in more than you're willing to burn off.”
Lee Haney IFBB Professional BodybuilderCALORIE
cal·o·rie
A calorie is a unit of measurement that is used to measure energy in the food and drinks that we consume. Your body requires energy to function correctly and to perform tasks throughout the day. I think we can all agree on the statement that a “calorie is a calorie” just like a “mile is a mile.” in other words, there is no such thing as a “good or bad” calorie. However, how your body use the calories is what is most important when planning your daily nutrition.
Food shouldn’t ever be looked at as “good or bad” as this can later cause a negative relationship with food. You should look at it more as fuel to make your bodies function correctly. Typically, what is meant by good or bad food is foods of low nutrient density or high nutrient density respectively. The irony of the “good or bad food” point of view is that every “circle” has their own opinion on what good or bad food is so we are going to rephrase the conversation by talking about foods of low nutrient density WHICH AREN’T ACTUALLY BAD and foods of high nutrient density WHICH AREN’T BY DEFINITION GOOD. Food is fuel and context are everything when it comes to how you look at food.