We work with many bodybuilders at The Better Weigh. What bodybuilders have learned, that the casual or impulsive gym goer hasn’t, is that building and toning muscle is more than just exercise. It is also about nutrition.

Macro Codes for Bodybuilding

At The Better Weigh we assist our bodybuilding clients in knowing their weight loss, weight maintenance and muscle building macro codes. Macro is short for macro nutrients. Macros are the ratio of proteins, carbs and fats a person needs to lose weight, maintain weight or build muscle. It is also very specific to each individual person.

Instead of simply counting calories, macro codes help you understand where your calories are coming from. They also help you understand that not all calories are the same and each has a different effect on the body.

If we don’t get the proper nutrition, we will not see the results we want to see with our workouts. We are breaking down our muscles but not taking the necessary steps to build them back up. The body that we want to see from all of our hard work is not happening.

Downside of Macro Counting

Without guidance, you could meet your macro code goals without ever having to touch a single vegetable. That’s right! You could be a macro counter and still have an unhealthy diet. This nutrition imbalance will hamper your workout regimen and potentially lead to injury.

With our bodybuilding clients, we go a step beyond macros to evaluate and establish the right nutrition for your body and your fitness goals.

But, tracking my food is a pain!

One of the most common frustrations we have heard about with macro codes is that people do not want to spend the rest of their life tracking foods, especially with a grueling workout schedule.

Macros eating can seem overwhelming. The Better Weigh makes eating the proper nutrition for your body and your exercise needs second nature. We teach you how to make your nutrition into a lifestyle, a habit that lasts a lifetime.

The Better Weigh also assists clients in timing meals for optimal muscle growth. We ensure that they get the proper nutrients within their anabolic window to repair the muscles that were broken down in the workout. Once our clients start seeing the results, they never want to go back to their old habits.

Joyful Movement

Every year, millions of people make New Year’s resolutions, vowing to better their health. At the top of the list, along with eating better and losing weight, is to exercise more. So, we run out and join a gym. We buy exercise equipment. We throw ourselves into a teeth gritting, punishing workout regime, determined to get the body we want.

Nutrition and Joyful Movement

All of us want to be able to move our bodies freely. We know that exercise is crucial to our long term health, but many of us struggle to stick with it. We long to be able to exercise in a way that makes us enjoy the experience, rather than seeing it as a punishment.

Part of the problem lies with poor nutrition. When our bodies don’t have the proper nutrition it makes our workouts unenjoyable, even painful, for very little reward. Additionally, the timing of your workouts and nutrition is another consideration that many do not take into concern. When not taking these factors into account, and ensuring proper nutrients, your efforts in the gym may only result in tearing down muscle without giving it the nutrients to build back up.

Body WorxPersonal Training

Making regular exercise a joyful movement is also about knowing what exercises work for your body. And ensuring that you are helping your body versus harming it. That is why we appreciate the skilled personal trainers at Body Worx.

Body Worx includes body structural analysis to help avoid injuries and unnecessary pain. An exercise that is beneficial for one person may be overly stressful or even harmful for another. They create an exercise plan that works with the body rather than against it. Body Worx also understands the power of nutrition and will work with you to maintain your healthy food regimen.

It is never too late to give yourself the gift of health. Find those people and organizations that will empower your healthy choices and offer you the best chance of success. The teams at The Better Weigh and Body Worx are here to support your journey to optimal health!


The Better Weigh is proud to be one of the select facilities to offer the Ideal Protein weight loss program. This healthcare program was specifically created to help people who are looking to lose weight or have had unsuccessful weight loss attempts in the past.

What is Ideal Protein?

Ideal Protein is a doctor-designed, Ketogenic weight loss protocol that treats weight loss as healthcare. It uses food as medicine to reset your body to burn fat. It offers a wide variety of Ideal Protein food, as well as, a huge selection of healthy meals and snacks to choose from to keep you satisfied on your weight loss journey. The coaches at The Better Weigh will give you expert guidance throughout the program to keep you on track and motivated.

Ideal Protein

What can I expect during the program?

Getting started:

Your Better Weigh coach will sit down with you to go over your health history and answer any questions you might have. You will work together with your coach to set health and weight loss goals.

Phase 1: Resetting the Body

In this phase of the program, you will start restricting you carbohydrate intake. This is designed to set your body into ketosis, a natural state in which the body uses fat, instead of sugar, as its energy source. This will optimize fat loss and, through healthy food choices, increase the nutrients your body needs to maintain energy. You will remain in Phase 1 until you have reached your weight loss goal.

Phase 2 (Stabilization): Resetting the Mind

Creating a healthy lifestyle isn’t just about losing weight. It’s about creating healthy habits that will last a lifetime.

Following weight loss, the body and mind fight to regain the lost weight. They are telling you that you need more calories than you require, making weight loss difficult to manage and maintain. Your Better Weigh coach will help you to adjust your intake of protein, fat, and carbs to effectively manage hunger, promote greater satiety and maintain weight loss. You will have weekly follow-up sessions over the course of two months or more to monitor carbohydrate reintroduction and track weight.

Phase 3 (Maintenance): Master Your Metabolism

You will continue to receive education and support from your Better Weigh coach for the first 12 months following Stabilization. It’s a good idea to check in regularly with your coach during this time. Ideal Protein has made it simple to stay connected by adding the option of using the Ideal Protein app and Wi-Fi scale. It is also strongly encouraged that you schedule two semi-annual “tune-ups” to make sure you are still on track.

The Better Weigh will be with you every step of the Ideal Protein process to help you achieve your ideal health goals!

If you have any questions about the Ideal Protein program or would like to start your weight loss journey, please contact The Better Weigh at 720-531-4911.

Cosmetic Surgery

Considering Cosmetic Surgery

The topic of cosmetic surgery frequently comes up when you work with clients who have significant weight loss goals. Everyone here at The Better Weigh loves to promote beauty in all its wonderful shapes and sizes when it’s part of living your best healthy life. That being said, we understand that living the best healthy life doesn’t mean much if you don’t like the image that’s staring back at you in the mirror every morning.

Sometimes with dramatic weight loss, all of the exercise in the world doesn’t seem to be working to your satisfaction. You struggle to get your skin and tissue into the shape you want them to be. You’re healthy, vibrant and alive! You want every part of your body to look the way you actually feel! That is why we created a partnership with Dr. Dastoury and Modern Surgical Arts of Denver.

Dr. Dastoury doesn’t just want to perform a body contouring procedure and call it a day. He wants his clients to be able to maintain their ideal image over many years. The team at Modern Surgical Arts understands that the best way to achieve optimal long lasing results for cosmetic surgery is to have a certain BMI and healthy lifestyle in place prior to any procedure.

Cosmetic Options

Modern Surgical Arts of Denver provides state of the art and innovative technology to give you multiple surgical and non-surgical cosmetic options. They even have holistic med spa services on site. These minimally invasive treatments may be all you need to reverse some of the signs of aging. It is also beneficial in helping to maintain any contouring procedures you may decide to undertake. Dr. Dastoury will sit down with you and help you find the best options for you and your body.

Dr. Dastoury

Dr. Dastoury is not only board certified through the American Board of Cosmetic Surgery (ABCS), but is also board certified through the American Board of Maxillofacial Surgery (ABOMS). Plus, Dr. Dastoury has extensive training in conscious sedation and general anesthesia. He holds certifications in general anesthesia in the state of Colorado and California.

If cosmetic surgery and body contouring is an option you want to explore, you are in the best hands with Dr. Dastoury and the surgical experts at Modern Surgical Arts of Denver.

Food story people eating at a table
We ALL have a food story.

In other words, the relationship we have with food; the one that has been cultivated throughout the course of your life. Our own unique food story is shaped by a collection of experiences over the years. These experiences have the power to change the way we look at food, both positively and negatively.

If you struggle with emotional eating, the first step to overcome it is to get in touch with your food story. This will help you understand why you see food a certain way and who – or what – was involved in shaping your relationship with food.

One of the most important points to remember is that you can CHANGE your food story! 

Realize you are not tied to emotional eating forever. You don’t have to cycle through diet after diet, only to regain the weight. When you are willing to do the work to identify and change your internal narrative around nutrition, you can break free of the reigns food has on you!

To uncover your food story, take out a piece of paper or open a Word Doc. Answer the following:
  1. What foods did I eat as a child? What were meal times like? Who cooked?
  2. Are there any foods I don’t like or can’t eat? If so, why not?
  3. Were there any people in my life who said negative things about food or their body?
  4. Who in my life has been a positive influence in how I feel about food or my body?
  5. What comments have people made about my eating habits or body? How did they make me feel? Have any of these comments stuck with me?
  6. Have I ever tried to modify my food intake in some way (diet, allergy, doctor’s recommendations, etc.)? For what purpose?
  7. When was the first time I ate when I wasn’t hungry (emotionally ate)? What triggered it?
  8. Have I ever made a conscious decision not to eat, even when I was hungry? Why?
  9. Foods I typically crave are __________. Foods I can’t stop eating are _____________.
  10. Think about the words “healthy eating.” How do those words make me feel? What foods come to mind?
  11. In what ways has society/culture affected my view of my body or food?
  12. What do I know about nutrition?
  13. How do I feel about eating as a whole?

Now that you have answered these questions, you can begin to see how your upbringing, people in your life and your environment all have shaped your food story. Awareness is the first step to change!

The next step is learning how to eat mindfully, which is explained in this post.


If you want more guidance, schedule your free coaching session today by calling 720-531-4911 to learn how we can help you break free from emotional eating for good!

You can join our amazing community on Facebook called “Living the Better Weigh.” Follow our Facebook and Instagram pages for additional tips!



By now you may have heard of mindfulness. We are all busier than ever, and we are having a harder time living in the present moment. Practicing mindfulness can have many benefits. Did you know that mindful eating can help you reach your health goals? Eating mindfully will help you learn to listen to your body’s natural hunger cues, achieve and maintain a healthy weight, and stop overeating by taking time to enjoy your meals.

Did you know the average person spends nearly 50% of their day in thoughts about the past or the future? This means that we are only spending half of our day in the present.  


For example, have you ever sat down with a plate of wonderful food and then suddenly noticed it was gone? No real memory of eating it or enjoying it? This is an example of not practicing mindful eating. It is not uncommon to become distracted by our to-do lists, projects and deadlines. But it becomes a problem when the distraction eliminates the enjoyment of the simple – but important – things in life.

For the purpose of healthy digestion as well as maintaining an optimal weight, mindful eating maybe one of your most important tools.

Below are some of our clients’ favorite tips for mindful eating:


Tip #1: Always eat sitting down. Never eat standing up.

We have all gone to the pantry or the fridge looking for a snack and while we are looking for what we want, we are grabbing and eating other things mindlessly. Or, you find yourself passing by a plate of something at work or home and grab a bite without really thinking about it. Or, you are clearing off the dinner table and finishing the food off of your kids’ plates.

These can all be eliminated by making a rule for yourself that you will only eat when sitting down. Always be sure to reduce distractions during meal times. Turn off the TV, don’t check your emails or social media, and put your work aside until after you have finished your meal.

Instead, focus on the pleasure of your food. Use meal times as an opportunity to take a step back from the fast-paced life and take time for yourself. Enjoy each bite of food think about the flavors and the textures.


Tip # 2: Time how long it takes you to eat a meal

When when people decide to time their meals, they are surprised to find that they finish the whole meal in a matter of minutes. Not only does this negatively impact digestion, but it doesn’t allow your body to send signals to tell you when you are full. Your body has very important hormones called ghrelin and leptin to tell your brain when you are hungry and when you have had enough. One reason that people gain weight is that they are not waiting for these important signals.

Tip # 3: Use the Hunger-Fullness Scale

Have you ever eaten when you’re not hungry? Or waited so long to eat that you end up stuffing yourself? Or, maybe you have lost touch with your body entirely and aren’t sure whether you are hungry or full. Below is the Mindful Eating Hunger-Fullness Scale:

Before you eat, assess your hunger. Ideally, eat when you are at a 3. This is when your stomach starts growling and anything sounds good. Eat slowly enough to notice when you are at a 6 or 7. This is when you are satisfied – not hungry enough to continue eating, but not so full you feel uncomfortable. The Hunger-Fullness scale is an important tool to improve your awareness of your body’s natural signals. Using it consistently will help you get reconnected with your body and stop overeating as often.

When you practice mindful eating, you will experience better digestion, enjoy your meals more, and it is far easier to maintain your desired weight. Mindful eating is a key tool in reaching any health goals you set.

For more tips, head to our Facebook page where we post helpful videos on a variety of topics! To book a free coaching session, click here!

Doesn’t it make sense that the food we put into our bodies will affect how it functions – now and over the next few days and weeks? We know the coronavirus health crisis is a difficult time. Many of us are more tempted than ever before to reach for processed foods, alcohol and sugar. The problem with all of these is that they do nothing to support our bodies. In fact, they can even hurt our immune systems because they are pro-inflammatory. Below are foods that reduce inflammation, as well as our nutrition tips to help strengthen your body’s natural defenses. Be sure to scroll to the bottom of this article to see a comparison of pro-inflammatory foods vs. anti-inflammatory foods.



Broccoli Vegetable Diet - Free photo on Pixabay
Broccoli is a rich source of calcium, vitamin C and fiber – all important for overall health.

Royalty Free Salmon Stock Photos | rawpixel

Wild caught salmon and tuna are great examples of fish with plenty of healthy omega-3 fatty acids. Omega-3s have been shown to decrease risk of heart disease, Alzheimer’s and other inflammatory diseases. Simply sprinkle your salmon with salt, pepper and garlic powder or dill. Bake at 375 for 15 minutes or until salmon flakes when pulled apart with a fork.

Bell Peppers

Bell Peppers Red - Free photo on Pixabay
Different colors of bell peppers are a result of varying degrees of ripeness (green – least ripe, red – most ripe). They are all rich in Vitamin C and antioxidants. 


Mushrooms,brown,heads,mushroom heads,smell - free image from ...

Not everyone likes mushrooms, but if you do, know they are packed with B vitamins and natural antioxidant minerals like selenium and copper. I love them sauteed in olive oil, garlic, salt and pepper as a topping for meat or a stand alone side dish.

Green Tea

Tea cup,green,tea bag,teabag,outdoor - free image from

It is well known that green tea has many health benefits, including reducing inflammation, antioxidant properties, and is a natural source of caffeine for a boost in the morning.


Turmeric & Black Pepper

It’s a strange combination, but both are needed in combination for our bodies to access the incredible powers of turmeric! If you are not in Phase 1, try this recipe above for Golden Milk. It combines many beneficial spices in a warming super drink. If you are in Phase 1, try flavoring your veggies with turmeric, black pepper, garlic and salt. 


Tomatoes Tomato Cherry - Free photo on Pixabay

Not only are tomatoes versatile, but they contain an antioxidant called lycopene, along with vitamin C and potassium. 

Finally, here is a helpful chart. Try to base the majority of your meals on anti-inflammatory foods while limiting pro-inflammatory foods to boost your health!

We hope you enjoyed these nutrition tips to help you stay healthy during coronavirus (and beyond)!
Don’t forget to follow us on Facebook and Instagram!
If you are interested in setting up a free coaching session with us, click here.
Stay well everyone!
– Amy & Rae at The Better Weigh

Highlands Ranch Weight Loss

Breakfast may appear to be the most essential meal in a day; however, lunch is often hugely challenging when working on maintaining or losing weight. Even when you are merely trying to eat healthier foods, lunch at a restaurant or a café can be hectic. Below are some ways to guide your choice around soups and sandwiches to be healthier and simpler.


“Traditional” Essentials

If you can’t do without a great burger, wrap, or sandwich, check to see if the bun, bread, or tortilla can be replaced with a lettuce wrap. Some lunch locations may offer a “naked” option, which usually means your sandwich will be served on a base of lettuce. There’s also the option of low-carb wraps. You should know to avoid the potato chips and fries, instead opt for salad or veggies.

For lovers of warm, soothing soups, avoid anything titled with “bisque”, “hearty”, or “creamy/cream/cream of”. Soups from legumes, such as black bean, split pea, or black-eyed pea, have a high content of plant-based proteins and fiber, and are heavy and satisfying – with no added cream or flour. For options having the lowest carbs, opt for meat chili or vegetable soup (no potatoes or noodles). However, be mindful of “stews” since they mostly contain cornstarch or flour thickeners.

Salads are habitually our default choice when seeking a healthy lunch. But take heed, not every salad is healthy. Always opt for side dressings, avoid the fried wonton shreds or croutons, and be mindful of calorie-filled toppings such as nuts, seeds, or cheeses. With salads, simple is greatest: begin with Romaine lettuce or mixed greens, include a lean protein such as grilled fish or chicken, and vegetable toppings. Always go for vinegar and extra virgin olive oil, a lemon squeeze, and some pepper and salt for your salad dressing.

Outside Traditional

Lunch can be healthy and fun at the same time. You might be amazed at the many varied options available to you. Irrespective of the cuisine of the restaurant, sticking with some plans will assist you in finding a healthy, satisfying option. An easy and quick way of cutting the carbs out of any meal is by skipping the starchy options for sides such as potatoes, white rice, or corn. In the same way, skip wraps, bread, and tortillas.

Go for plates filled with protein alongside salads, steamed or grilled veggies, or beans. You can proceed to order à la carte for your main course, but many restaurants are glad to switch veggies or salad (at times with a minor upcharge).


Remember the following Highlands Ranch Weight Loss tips regardless of the restaurant or your preference when having your lunch out.

  • If you’re having a larger portion than necessary, request for a takeaway pack as you place your order and then pack half the meal away prior to taking a bite.
  • Skip condiments such as sour cream, ketchup, salad dressings, and “sauce”, as they contain hidden calories which you don’t need. Be sure to request your dressing or sauce served as a side.

Enjoy your lunch!

Highlands Ranch Weight Loss | Tip : How to Control your cravings

Craving for sweet things from time to time is normal. Human beings are structured to hunt for sweet foods. Nevertheless, if you allow your sweet tooth to control you, all your hard work in your weight loss stage will be undone.

The following techniques may assist you in controlling your cravings:

Diet improvement

Maintain an even blood sugar level by regularly eating meals and snacks consisting of  fat, protein, and carbohydrates in balanced ratios. When you adequately give the body  the right food, you avoid blood sugar crashes and spikes. This balanced diet decreases your cravings for sweet food. It is very necessary that you chose healthy fats and lean protein. These foods digest slower than carbohydrates which helps in maintaining a stable blood sugar. Read our Highlands Ranch Weight Loss : Vegetable diet post

Emotion Check

Often when you crave sweet things, you may be craving something else completely. Assess your emotional condition whenever you have a craving for something sweet. Many people crave sweets when they are anxious or stressed. There are healthier ways to decrease stress. You can take a short nap, go to sleep early, take a walk or talk to a supportive friend.

Create a Strategy List for Driving Cravings Away

You can always redirect your thoughts when craving something, instead of  overindulging. Create a list of little pleasures to engage in or activities that will distract your attention. Most cravings stop after 15 to 20 minutes. You can phone a friend, finish a crossword puzzle, take a walk, have a cup of coffee or watch something entertaining.

Sleep enough

Our bodies tend to produce more ghrelin (i.e., hunger hormones) when we are short on sleep. When you are tired, your willpower decreases and cravings for sweet food increases. When you sleep well regularly, you’ll notice that these cravings will slowly fade away. The recommended amount of sleep is approximately 7 to 8 hours.

An Indulgence Plan

In maintenance you can enjoy sweet foods occasionally. Be sure to enjoy it when you do indulge on something such as dark chocolate or a scoop of gelato. Slowly savor and taste each bite. When you take care of yourself emotionally and physically you are less likely to have sugar cravings. Always have strategies at your fingertips as you maintain your weight loss.

Highlands Ranch Weight Loss

Tip of the day : Exercise while you are busy

Although it is a daunting challenge to achieve, it is always possible with some Highlands Ranch Weight Loss guidelines.

Highlands Ranch Weight Loss gives you some tips on how to maintain an active lifestyle, even when you hardly have enough time!

Get used to a “mini workout”

Trying and mastering mini workouts will help you breakdown your activities and increase your total workout levels daily when you do not have enough time for it. You can incorporate the following activities to your busy everyday life:

  • Include several less energy-consuming exercises like push-ups on a bathroom counter or doorframe before bathing, and calf raises when brushing your teeth.
  • Engage in 10-minute walks before breakfast, after lunch, and after dinner. By so doing, you have achieved 30 minutes walk in a day!
  • Try using simple workout tools such as lightweight hand weights, or a workout strap while you watch programs on the television. Also, try out a few workouts while the break is going on, or merely stroll around the house before your program continues. Moreover, if you have workout facilities like an elliptical machine or a treadmill, continue watching your show while you exercise indoors.

Use NEAT to your advantage

NEAT (Non-Exercise Activity Thermogenesis) refers to other movements, apart from eating, sleeping, or workouts, that you carry out every day. Such Activities include moving your things to your vehicle or playing games with your children, or better yet, fidgeting! You can improve NEAT in the following ways:

  • Walk about or stand during calls. Ensure your parking space is quite far from your building. Utilize a copier, restroom, printer or coffee machine that is far from your desk. 
  • Instead of an elevator, use the stairs. As per an estimate, climbing two stair flights daily, for a whole week will burn as much calorie as you would on a walk of 36 minutes. 
  • Move around a field or bleacher stairs while you wait for a child to finish a practice session.
  • Use your housework as an exercise by timing yourself and completing it in time. Dusting, making your bed, mopping, vacuuming, etc., increases your calorie-shedding and metabolic-increasing activities and leaves your house clean! 

Dedicate your leisure to workout activities

Perhaps your hobbies and recreation activities include movements. If not, then you should consider new movement-inducing activities.Weigth Loss Centennial

Below are a few resourceful Highlands Ranch Weight Loss tips that might help you:

  • Move around a museum, play golf, or go bowling rather than sit during outings with friends.
  • Engage in games like hide and seek, tag, throwing Frisbee and so on with your children.

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