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hey, I'm Brittney

I’m a nutrition and movement coach, entrepreneur, wife, enneagram 6, introvert, and mama of two. I also love sewing, knitting, and crocheting. #fitgrandma

I’m definitely not your typical nutrition and fitness coach. With my nutritionally agnostic and nuanced approach to health and fitness, you won’t find any restrictive, fad-diets, but you will find an advocate for autonomy who supports you in making educated decisions for your body.

We’re thriving in the grey area over here!

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brittmcleodhealth

Is meal planning stressing you tf out? Enter “t

Is meal planning stressing you tf out?

Enter “theme nights” or meal rotations. Here’s a simple dinner menu to try for the month of August.

We’ve been utilizing this method for over a year now and it’s so helpful in planning family-friendly healthful dinners.

It allows for flexibility to keep things fun, but also gives just enough structure to help limit overwhelm.

If you need more help planning healthful meals and simplifying your meal planning and prepping routine, check out my FREE flexible meal planning guide by following the link in my bio ✨

A reflection tool I use with each of my clients is

A reflection tool I use with each of my clients is the concept of Rose, Thorn, and Bud.

We work through these prompts in our weekly check ins to identify highlights, challenges, and area of interest or inspiration.

Sometimes these are related to their training and nutrition and sometimes they aren’t.

That’s the point behind coaching a whole ass human rather than a training or eating machine.

I figured I’d share this concept and prompts with all of you here in case you’re also interested in applying this method of reflection to your lives. ✨

The bud prompt is always my favorite - want to share a bud from your week?? Let me know below!

Happy Saturday, friends ✨

Happy Saturday, friends ✨

Notice how there isn’t a juice cleanse, greens s

Notice how there isn’t a juice cleanse, greens supplement, or magic pill here?

The four pillars of health are nutrition, exercise, relaxation, and sleep.

Focus on mastering these four before you dive into supplements or quick fixes that just cause more harm than good.

Observe which of these you’re best at! What area needs work? Pick one pillar to work on improving, ideally one you can consistently adhere to, and focus on that for a few weeks to a month before working on the next. 💕

Part of what makes 1:1 coaching so effective, is h

Part of what makes 1:1 coaching so effective, is how individualized it has the potential to be. I have clients who are busy moms who still have strength goals and we make their workouts work for them and their schedules. Sometimes this looks like two full-body strength training sessions per week and other times this looks like 3-4 days of upper and lower body splits. When we’re really short on time, we can even explore opportunities for incorporating metcons while still taking time to focus on overall strength goals.

Here’s one of my go-to workouts for when I’m short on time, but still want to build upon the strength base I already have established. I included both an in-gym and at-home version. Save this for the next time you need to get in a quick workout!

My favorite part of creating individualized programs is finding ways to make them as efficient and effective as possible for you. Where can you improve your current routine? If you don’t know where to start, feel free to shoot me a message and we can troubleshoot together!

Are you eating enough? Chances are that you might

Are you eating enough?

Chances are that you might not be!

Here’s how to calculate your total daily energy expenditure to make sure that you are eating enough to sustain your body and fuel life’s adventures!

TDEE is your Total Daily Energy Expenditure. This is the amount of calories you burn in one day. It takes exercise and lifestyle components into consideration as well and is more comprehensive than your Basal Metabolic Rate (BMR).

1. Calculate your BMR.

Your Basal Metabolic Rate (BMR) is the bare bones minimum that your body burns each day if you were to just *exist*. This is the amount of calories your body needs for basic, life-sustaining functions.
(Basal = basic)

For Women:
BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)
*note: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.
Ex: BMR for a 180 pound, 5'7", 30 year old woman
BMR = 1606 calories/day

2. Determine your activity level

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise 1-3 days/week)
Moderately active = BMR x 1.55 (moderate exercise 6-7 days/week)
Very active = BMR x 1.725 (hard exercise every day)

3. Calculate your TDEE

Multiply your BMR by your determined activity level
TDEE = BMR x Activity

Example: If the woman in slide three strength trains 1-3 days per week, we would multiply her BMR by 1.375
TDEE = 2208 calories/day

REMEMBER: Your TDEE as calculated is not set in stone nor the source of truth - it is simply a starting point!
It's important to pay attention to energy levels and biofeedback to adjust your caloric needs as you see fit.
If you're feeling drained, sluggish, or hungry, you may need to add in more calories or adjust your protein/carb/fat proportions.

If you made it this far, give this calculation a shot! Let me know in the comments or a DM if you’ve been consuming enough calories! I’d be happy to help you troubleshoot and find ways to increase your intake in a healthy and sustainable way that makes sense for you and your lifestyle.

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