"I’ve enjoyed my time with Macros and Muscles. I’ve not only reached my goal of losing weight, but I have also learned and formed new eating habits that will stay with me in the long run. The coaching was great, and I loved that my plan was always tailored to me specifically based off of my performance and personal goals. It was also flexible enough to change if I had any issues. I definitely feel leaner and healthier, and I would recommend Macros and Muscles to anyone striving to be a better version of themselves."


At the risk of sounding repetitive (as Nicole has already said something), I wanted to take a moment to share a little inspiration; something I have been waiting to do for a while. 90 days to be exact. 3 months ago, I was "encouraged" by my wife to participate in a 90 day nutrition challenge. Not a diet. More of a lifestyle change. Flexible eating. Where you keep track of the macro nutrients in the food you eat, and try to get a certain number each day. Simple enough. Skepticism abound, I agreed. I was skeptical because we have tried different "challenges" in the past. Sugar Free, Paleo, etc etc. Each time I would either lose inspiration or think of an excuse. Life is too chaotic; I don't like this food; I feel like crap... you name it, I had probably said it. But this time it was a little different. This time we were going through a company called Macros and Muscles Nutrition. I would have a coach, whom I submitted pictures too once a week, along with a list of my daily body weights, and filled out a spread sheet of my macros each day. Changes would be made accordingly. More of this. Less of that. But I would be held accountable.

I learned quickly that I don't like to fail. I didn't want to let myself down and I surely didn't want to let this new coach down. She was awesome too!! Never belittling my efforts or mistakes. Never made me feel like I wasn't trying hard enough. Always showing me what I HAD accomplished.

Ironically, my coach and I figured out during week 5, that we have actually known each other for over 16 years. We went to high school together; had classes together; even signed our yearbooks. Small world. So now I had not only found an amazing motivator... but I had also rediscovered a best friend.

1 month in, I started to notice some changes. Clothes fit better. Weight was down, but I wasn't visually seeing a change. But I felt more comfortable overall.

2 months in I was really noticing weight changes. Pictures were slowly starting to look different, but I still wasnt overly impressed. By the end of month 3, I was shocked. Granted there are people who have accomplished far more impressive things that I have. And part of me is upset that I let myself get to the point where such a transformation was possible. But I had done it regardless.

More surprising was the ease with which I found myself going through the motions. You learn what foods you enjoy that fit into your macros. You learn what foods take up too many and you should avoid. You get a sense of perspective to how you USED to eat. But most of all, after a few weeks, it's not really a chore. You just go through the motions and things fall into place.

And I could have used excuses. I'm a picky eater, so I don't like a lot of food. I drive an hour to and from work each day. Nicole works nights, so many days I had to take the girls to practice or games, help with homework, cook dinner, feed the dogs, do the dishes, clean the house... and STILL managed to get an hour of working out in, 4-6 times a week.

You can make excuses. That's your prerogative. You can also make decisions to improve yourself. I chose the latter. Now. this isn't for everyone. I know that. Nothing is completely universal. But if you are someone who wants to make a change for the better. Someone who wants to use their time this winter to their advantage Someone who never seems to be able to stick to it.... then you need to check out Macros and Muscles.

So...I'm 3 months in. I plan on doing at least 7 more. 25+ lbs lost. 16"+ lost from my torso. Who knows what else I can do between now and summertime. What I DO know is that I'm enjoying myself.

This was one of the reasons for my post about being happy. I love where I am in life. I love how I feel. I love how I look. I never seek acceptance or approval. I don't do this because I'm trying to impress anyone... Im doing it because it makes me better inside and out. You can compliment me, or criticize me. You may not understand or agree... but you do you, and let me be me. I wanted to wait until our "90 day challenge" officially ended. Hopefully anyone who is still reading this long entry has at least had their interest piqued.

Thank you to my wife for convincing me to do this.. and being there with me each day for support. Thank you to my friends and fellow athletes who shared their funny stories, ideas and frustrations throughout the challenge. And thank you to Hanna, for being the other 1/2 of my transformation. You deserve as much credit as me.... and without you, I'd still be trying to figure out what to eat and how to act." ​


I’ve always struggled with weight. It’s been a part of my life for as long as I can remember. The military taught me to be active and to enjoy an active lifestyle. When I was injured and subsequently retired from the Army, I remained active but fell into a rut with my diet. As most crossfitters do, I found the Paleo diet and had some success but the diet wasn’t sustainable while allowing me to eat with my family on a consistent basis. In 2014/15 I was recruited for the US Team for the budding sport of Para-bobsled. I competed and won the first ever Para-bobsled World Cup. However, the races were extremely taxing mentally because I was very close to the official weight limit for drivers and had to take drastic measures of nearly starving myself to make weight. These struggles continued in my second season in bobsled as I continued to compete at the highest level with the goal of getting our sport accepted into the Winter Paralympics. In September 2016, Para-bobsled was provisionally accepted into the Winter Paralympics which meant that if I wanted to continue this sport, I had to make some changes. Macros and Muscles worked with me to help me achieve my goals of becoming stronger and leaner while being able to come in well under the 100kg weight limit. My coach, Hanna, encouraged me, understood my needs, and made sure I was set up for success as I paved my way for the first races of the 2016/17 World Cup season. I happily weighed in at 94kg on race day but what was more important was that I am lighter, leaner, and way stronger! I have tons of energy and I recover from even the most challenging workouts faster. The best part is that I can eat the same as my family and even institute a weekly treat meal!

--Jason I. Sturm, Owner & Head Coach OGG

I started my program with Coach Hanna 16 weeks ago. To be honest, the first couple of weeks were rough! My numbers were all over the place and I was certain I could NOT eat the amount of food that Hanna was recommending. You read that correctly, making sure I eat enough is key to losing weight and being healthy! My 12 year old actually made a comment that I was now eating more food than before.

One of my favorite things about Macros & Muscles Nutrition is that nothing is off limits as long as it fits my daily numbers. Coach Hanna has been there every step of the way to answer my questions, provide encouragement, and help me stay on track. She has never said what the number on the scale should read. Instead she asks me how I'm feeling, asks me how I feel during my workouts, asks me about life and my favorite of all, tells me to "eat more veggies".

This journey with her has strengthened our friendship and for that I am so thankful. This program seems easy now thanks to Coach Hanna. It's a two person commitment and honesty is key. If you commit to tracking everything you eat, do your best to hit your numbers (this takes time, be patient) and find something that you love doing to stay active with workouts, you will see results! To help you see my results I'm sharing my before and after pictures. These pictures are coming from the girl who used to hate wearing shorts at the gym. Overall I have lost a total of 20 lbs. and 11 inches!! I'm able to do things at the gym that I couldn't do 4 months ago. Because I'm a believer that being held accountable is the key to being successful, I chose to continue the program with coach Hanna beyond my first 3 months. I'm not staying with her because I want to lose any more weight but because I want to maintain my fitness level, I want to get even stronger and faster and I know for sure I couldn't do this on my own!!


Started my journey 10/27, I had been attempting to count macros on my own but had a lot of "non counting days". Deciding to join Macros and Muscles was THE BEST DECISION EVER! I love love love Coach Elizabeth, not only was she my coach but she's become a good friend. At the beginning, I moved from diverse D.C. to Fayetteville where we pray after our morning meeting & wear cowboy boots to work, haha. Needless to say life is different here.. oh, and Jacobs deployed so I'm figuring it out on my own. Elizabeth has helped me though SO MUCH and has kept me positive and eating right. I'm feeling GREAT and performing awesome at the gym. I didn't realized the transformation until I made this picture, but man am I HAPPY. 😊 12 weeks down and I've decided to keep it going, even trying out Intermittent fasting! I could go on forever, but big shout out to Elizabeth to being the best coach ever ❤💪🏽


I served in the Army for 20 years and had three daughters while on active duty. Back then, I had only six months to lose the weight and pass a PT test after giving birth. As a result, I tried some of the most draconian diets out there and ran a ton of miles. Running my was weight control for years. This worked until my early 40's when my body started breaking down from all the ground pounding and I finally had to stop running. My weight crept up and I bounced around from diet to diet trying like heck to find the right balance.

By the summer of 2017 I was almost 200 pounds and squeezing into a size 12 that should have been a size 14. Soon after my husband and I signed up for classes @CrossfitLorton and started working out on a regular basis but I was still struggling with my diet. That's where Macros & Muscles Nutrition (M2N) came to my rescue! My M2N Coach Chrissy listened to my goals and gave a program that was geared for me. We chat every week and make tweaks as my goals adjust. I'm 48 and feeling the best that have I felt in years and I'm back down to a size 8. Thanks to M2N for taking the mystery out of nutrition and @CrossfitLorton for improving my fitness level