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Hanna

 
 

Hanna

  • Coach Hanna
  • Coach Hanna
  • Coach Hanna

What am I doing wrong? What am I missing? Why is my body not changing when I change my diet? These are some of the questions that I have asked myself over the last 15 years. In high school, I jumped on the low- fat band wagon, i. In college, the low- carb fad, an in my mid 20s, the “eat clean” philosophy. None of these theories were particularly horrible, but I was never able to acquire the body I thought my efforts deserved. And as life went on, the battle of managing good nutrition, a family, and a love for fitness had me run down and feeling sluggish. Even my sleep began to be sporadic and fitful.

I went on a quest to find a more sustainable lifestyle; one that could fuel my high -intensity workouts, endurance, and strength training, but one that did not put a stress on my family or friends. Having two small girls, I want to represent! Show them a mom who is happy and healthy, not someone who is always deprived of enjoying their food. Also, no one likes to be “that” person who doesn’t eat dessert at a party. This is when I fell upon the beauty of macronutrient counting. As I have read and studied it, all of the chips are falling into place. Why would I not follow a system that is scientifically figured out for me and only me? I have learned exactly what MY body needs and does not need for performance AND aesthetics. For the first time in my life, I am not dieting, I’m living.

Hanna Wardlaw
Crossfit Level 1
Precision Nutrition Level 1
Crossfit Regional Team Athlete
NCI Level 1 Nutrition Coaching
NCI Hormone Specialist Level 1
NCI Mindset Specialist Level 1

 

Ish

 
 

High Carb diet/Low- Protein in the 1990’s: Check! Paleo Diet in the late 2000’s: Got the t-shirt! Paleo even worked great for a while, but my workouts were suffering and I wasn’t recovering as well as in the past. In the 2010’s, it was “hello, Intermittent Fasting”, -- finally something that was easy to do, all I have to do was skip breakfast. Skipping breakfast? Yes, and I was losing weight too! Unfortunately, That also worked great for a while but at the end of the day, it’s about calories, and if you overeat at night, you will still gain weight. Even though all of these diets worked for a while, they are not very practical in the long run.

I decided to try flexible dieting and I started annotating everything I ate. It really woke me up too how much I was eating. Just like you, I have struggled with my weight and fat percentages, and as I hit my late 40’s, it’s gotten harder. Flexible dieting has made my nutrition more practical; it’s easier when eating out at social events and not being that one person that has that “special diet”. It all boils down to “did you eat it and did it fit your macros?”. It’s immediate, sustainable and adaptable!

Ismael Venegas (Ish)
Crossfit Endurance
Precision Nutrition Level 1
Master Fitness Trainer
NCI Level 1 Nutrition Coaching
NCI Hormone Specialist Level 1
NCI Mindset Specialist Level 1

Elizabeth

 
 

For as long as I can remember, I have loved being physically active --- Basketball, soccer, martial arts (black belt), you name it. As long as it involved a physical challenge and competition, I’d give it a try. Over the years I added weight training, running (a mix of sprinting, middle and long distance) to the mix. Variety is the spice of life after all. This eventually led me to CrossFit (I train for the Masters division when I want to compete).

Physical fitness is who I am. But, I could never be my best without focusing on nutrition to fuel my body. I was lucky when I started, as I intuitively understood the basics. But, if you’ are trying to win your next competition, set a personal best or even just looking great for that summer vacation, you really want more than the basics. You want to make sure your body has the edge it needs to meet your goals. That’s when I got smart and started to learn everything I could about what my body needed to not just perform well for next week, but for the rest of my life.

Through a lot of experimentation over the years, often through the lens of a paleo-esque lifestyle, I found my way to IIFYM. As I said before, variety is the spice of life, and where I can, I like to have my cake and eat it, too. IIFYM lets me fine-tune my meals to my goals as they change while being flexible enough to not get in the way of life. After all these years, I’m still just as driven and, just as demanding of my body as ever, and my nutritional needs have never been more important.

Elizabeth Venegas
Tang Soo Do Black Belt
Master Crossfit Competitor
Precision Nutrition Level 1
NCI Level 1 Nutrition Coaching
NCI Hormone Specialist Level 1
NCI Mindset Specialist Level 1

Stephanie

 
 

Ever since I was a kid, I loved playing sports and being outside. My senior year of high school I was introduced to the weight room and I fell in love! For the longest time I could eat whatever I wanted and not really gain anything. It may sound nice but that is not a healthy way to live, especially when the "anything" is lots of fast food, pastas, sugary treats, energy drinks, etc.

Enter the Paleo/Primal Diet. That lifestyle changed my athletic performance. That was my first real introduction to what eating nutritious foods and living a healthy lifestyle can do to your body. I also learned that Paleo doesn't necessarily "work" for everyone. When our CrossFit training became more intense I noticed I was crashing and didn't have the energy to make it through every workout. That really sparked my nutrition interest which led me to the Precision Nutrition Certification

After having my daughter, I've had some extra weight in my abdomen that I could not get rid of. I studied nutrition but couldn't quite figure out how to apply it correctly. I hired Macros and Muscles Nutrition and began working with Coach Hanna. The results in the gym and my body composition have been amazing.

I'm excited to become apart of this amazing team of coaches to help others reach their goals and transition to a healthy lifestyle. I've always wanted a career where I could truly help people in a positive way and I have finally made my dream come true with CrossFit, Personal Training and coaching nutrition.

Stephanie Peterson
Certified Personal Trainer (NASM)
Crossfit Level 2
USAW Sports Performance Coach
Precision Nutrition Level 1
NCI Level 1 Nutrition Coaching
NCI Level 1 Hormone Specialist
Certified Health Coach in Pregnancy through Dr Sears Wellness Institute

Kurt

 
 

My life is filled with endless activities. From a young age, I was playing almost every sport that fit my schedule. Once I got to high school, I completely dedicated my life to lacrosse. About half way through high school I started lifting because I wanted to get stronger, faster, and bigger. Once college rolled around, I found myself working out a lot more to get better at the collegiate level. Senior year in college I realized that I should be gaining weight faster, but I wasn’t. It finally hit me; I was not fueling my body to even a fraction of what it needed. The word “Hangry” was very real in my life. I hated always feeling like I was hungry and not having enough energy.

Fast forward to current date, I do CrossFit just about every day for my training. So, with that being said I still burn just as many calories as I did in college. Except I know how to fuel my body now. I finally am gaining lean muscle mass. I rarely get “Hangry”, I recover faster, and I am getting stronger and healthier than I have ever been. So many people say that my story is their dream, but always feeling hungry is an awful place to be. The mitigating factors that changed my life were introduced to me by a flexible dieting/IIFYM nutrition coach. These diets that are out there for everyone to use just didn’t work for me. Each person is unique and requires a different method of fueling.

Understanding my own body was my biggest hurdle to getting healthier. These eye opening experiences have changed my perspective of food and fitness completely. That is why I became a nutrition coach, I want to help others become the best version of themselves.

Kurt Tobias
1st team All Conference Lacrosse - 2 years
Nike Player of the month Lacrosse
3rd team All American - 1 year
Honorable mention All American - 1 year
Crossfit Competitor

Precision Nutrition Level 1

Chrissy

 
 

I have been physically active since I was old enough to walk. I grew up playing many different sports and finally found my passion through CrossFit.  I have been doing CrossFit now for 6 years and couldn’t imagine my life without it, however, I hit a wall in 2016.  I wasn’t improving or getting stronger and it was extremely frustrating.  I tried changing up my programming and focus more on building strength, but it was a very slow improvement. Something was still missing.

I have tried many different “diets” which always led to failure. They were too restricting leaving me with intense food cravings and left me feeling sluggish all of the time in the gym.  I struggled to find a balance between losing body fat while maintaining enough energy to get through my workouts.

I found my way to macro nutrient counting and paying close attention to my nutrition in the beginning of 2017. Not only did I lose a ton of body fat, but my strength started to increase more rapidly than it ever had before.  That is when I realized the value and importance of nutrition, and haven’t looked back since.  I have more energy than ever and the flexibility of IIFYM works perfectly with my lifestyle. I can still eat the foods I want, while making sure I am getting the nutrients I need to fuel my body.  After seeing the change that tracking macros had on my body and performance, I am extremely passionate about helping others understand the value of nutrition to reach their goals and develop a healthier lifestyle.​

Chrissy Daniel
Crossfit Level 1
Crossfit Regional Team Athlete
NCI Level 1 Nutrition Coaching

 

Stacy

 
 

Stacy

  • Coach Stacy
  • Coach Stacy
  • Coach Stacy

Prior to starting CrossFit in 2014, I was an avid long distance runner. I was very thin, I didn’t have much muscle, I ate lots and lots of carbs, different types of Gu’s and very little protein to fuel my body. I injured my foot during an ultra-marathon and to build muscle and aid with recovery I decided to start CrossFit.

​As an endurance athlete starting CrossFit, I wasn’t able to lift heavy and since I wasn’t running as much, I cut way back on my carbs. Little did I know that I wasn’t doing by body any favors by depriving myself of what I needed. Not soon after I started lifting, I noticed that I started to gain a bit of fluff, something I wasn’t used to seeing in the mirror.

(Enter every diet possible) Yup, that’s right, I tried it all; eating more, eating less, high protein, high fat, eating clean. Attempting to manage my nutrition on my own did not work. I completely plateaued in both my performance and aesthetics goals. Feeling frustrated but still wanting to pursue my personal goals, I reached out to Macros and Muscles Nutrition.

Adopting and complying with their program has made me stronger, faster, leaner, along with better sleeping habits and a quicker recovery. There is no need for restriction with food because I am giving my body everything that it needs to make the necessary adaptations.  Through the process of lifting and eating the correct individualized macros, I have witnessed a transformation of my body and an overall improved relationship with food. With this transformation, I have gained knowledge and a passion that I’m excited to share with you. 

 I am living this journey with you. Never lose sight of your goals. Your goals are my goals

Stacy Champe
NCI Level 1 Nutrition Coaching

Joe

 
 

My story might sound a bit different from the others on this page. I’ve never been an elite athlete, although I played baseball and golf in high school (two-time Ohio state qualifier, thank you very much!). I was pretty studious and never really enjoyed working out. All through college and graduate school I treated my body horribly! I ate poorly, didn’t sleep enough, drank too much, and rarely exercised. I was lucky to have a strong metabolism, so I didn’t gain weight, but I felt bad all the time. As I completed my PhD, I decided I needed to make some changes and started running and eating more whole foods. Simple, but effective changes. I started competing in 5k and 10k races, and then onto half marathons and marathon training. I didn’t think much about what I ate, but on those high mileage weeks I was hungry all the time and pretty much allowed myself “cheat” meals whenever I wanted. Then I found Crossfit. I gained muscle faster than I ever had in my life! I also gained weight overall, though, bulking up from 165 to 195 in a little over a year, and I lost a lot of my endurance. Enter Coach Elizabeth and M2! Over the course of a few months I lost 17 pounds and dropped my body fat percentage by 5%. Flexible dieting works for me because it’s versatile. I can hit my macros in a wide variety of ways and it’s kind of like a puzzle I get to solve every day. Fueling my body properly has paid off in big ways in the gym, I feel energized during workouts and I’ve continued to get stronger while losing body fat and changing my body composition. I recover better too. A final benefit is that it has encouraged me to learn how to cook! Flexible dieting and Macros and Muscles coaching has been a life-changing experience for me. I can’t wait to share my experiences and help you achieve your nutrition and fitness goals!

 

Joe Genetin-Pilawa
Crossfit Level 1
NCI Level 1
Crossfit Masters
Crossfit Scaling
PhD – History

Shan

 
 

As a person that has always been very active, I have always done what I could to be as healthy as possible. I will admit though, at some points in my life I was more successful at this then others. For the longest time, I always thought that just lifting weights and eating healthy would do the trick. However, actually eating healthy and thinking that I was eating health were two completely different things. In the past I have done everything from eating everything I could get my hands on in the attempt to gain muscle mass to just eating protein, to paleo, and trying every fad diet out there. Most of these diets were shorted lived and not sustainable. I now know that I was doing everything wrong up until the last few years. Then, a great friend of mine turned me on to macros counting. This completely changed everything from my performance, to recovery, to the sleep quality I was getting, and just overall helping my mindset and health.

​ I can also say that one of the biggest changing factors in my life was when my son received a diagnosis of Celiac Disease. This was the point at which I began to pay attention to how important nutrition is and how it truly can and will effect how a person feels, not only physically but mentally as well.

The ability to perform at my best is very important to me, not only in my professional career but also in my day-to-day personal life. I believe that a flexible diet can be very beneficial and rewarding. These benefits can come from just being healthier, achieving a fitness or weight goal, or just plain looking better all year round (Not just during beach season). I know I can achieve my desired results with commitment and the correct macro balance.

After having a Nutrition Coach for about a year, I wanted to learn more. So I began to read and try to learn as much as possible. As I continue to learn and grow as a coach, I have a passion to share that knowledge with others and help them to reach their goals as well.

Shan
NCI Level 1 Nutrition Coaching

Julie

 
 

My passion for nutrition started over 20 years ago when I earned my Bachelors of Science with a concentration in Dietetics from James Madison University. After graduating from JMU I completed a dual Masters/Dietetic Internship program from Tufts University in Boston, MA. The beginning of my career had me working in hospitals and providing care to a variety of medically complex patients. Currently I work for a home infusion company managing patients who are home on nutrition support (receiving IV nutrition and/or formula through a feeding tube). While I love the clinical side of nutrition I also have a very strong passion for performance based nutrition.

Five years ago I was invited to try CrossFit in a friend’s garage. After my first workout I was hooked! I was also sore for DAYS! I loved the way I saw myself getting stronger, healthier and more fit. I’ll never forget the feeling of getting my first pull up. I went from doing Crossfit 2 days per week to 5 days per week. After about 2 years of starting CrossFit I felt like I had hit a plateau. It was getting harder to recover and I felt like I was dragging during my workouts. Something had to change.

I started doing some research about different nutrition programs. What I found was that I didn’t necessarily have to change the way I ate - I just needed to do a little fine tuning. I started tracking what I ate and drank and counting my macros. After just a couple of months of doing this I could see a huge difference not only in my physique but how I felt during my workouts and how well I was recovering.

By being a part of the Macros and Muscles Nutrition coaching staff I hope to help others reach their goals the way my nutrition coach has helped me! Yes, every nutrition coach needs a nutrition coach! :)

 

I look forward to working with you!

Julie McGee, MS RD CNS
Registered Dietitian
CrossFit Level 1

Ian

I’ve been active in sports my entire life. Once college rolled around I knew I needed to take fitness a bit more seriously, as I was looking to walk on to a competitive hockey team. As soon as I picked up the weights in college I caught the bug. The results came quick, as it does with most beginners, but soon after things became stagnant. I wasn’t able to put on more size, the scale stood still, and my lifting PRs stayed the same. What was I doing wrong? My lifting regiment was structured and sound, I felt good about it, but my nutrition was lacking. I had a fast metabolism growing up, I could eat anything I wanted, and nothing seemed to stick, it was great.

Once I started lifting seriously I wanted to gain weight and put on some size. At first, I did, as I experience the “noob” gains, but once those were over it all hit a brick wall. Workout after workout, week after week, the scale and mirror hit the pause button, that is until I started doing a bit more research. It was more than just working out, it was more than just a protein shake after a lift session, it had to be a lifestyle. I started to track calories, experimented with different macronutrient percentages, and before I knew it the gains started to become visible again. Certainly, these gains didn’t come as quick as they initially did as a beginner, I was more experienced now, my body had adapted, but month after month I saw consistent progress. In my later years on the college hockey team I took underclassmen under my wing, gave them tips and hints on working out and nutrition, it was great to pass on that knowledge. Now fast forward 6 years after graduation and I’m still involved in assisting players on that same college hockey team as the Strength & Conditioning/Nutrition coach. I’ve always enjoyed being able to give back and educate others on items related to nutrition, and with M2Nutrition I look forward to helping others along their fitness journey and giving each of my clients a premier experience in reaching their fitness goals.

Currently, I reside in Spencerport, NY with my wife Becca, and our two children, Noah and Grace. I enjoy spending time with my family, serving a Haitian Orphan Ministry, strength training, playing hockey, and watching football. I root for the Buffalo Sabres and Buffalo Bills. As a work professional, I’m employed as a Senior Analyst at a Human Capital Management firm. I hold a Bachelor’s Degree in Accounting from Rochester Institute of Technology, and a Master’s in Business Administration from Liberty University

Lisa

As a child and young adult, I was a ballerina. Pointe shoes and all! Then life happened. I got married, had kids, and found I was completely lost on where to turn for exercise. Nothing was filling the void. When I tried CrossFit in 2013, I loved it from the start. But why was my body stubbornly holding onto all that post-baby weight even though I was working hard on fitness? I was super frustrated and had no clue where to start finding a healthy balance between fitness and nutrition. I was over whelmed with all the information out there, so I did nothing. In 2016, I decided to get help and hired Hanna to guide me to better performance and self-image through nutrition.

Finally, I was able to put the nutrition and fitness pieces of the puzzle together! Fueling my body correctly helped me gain back lost energy, feel amazing working out, and rediscover the body I once had. Through my nutritional coach’s influence, I realized I wanted to help my young family build a solid nutritional foundation by giving them the knowledge base to make healthy nutritional decisions. Why have them fight the same uphill battle I did? Leading my family to a healthier lifestyle through nutrition and exercise has become a focal point in my life. This is why I decided to become a nutrition coach and help other parents lost in the vast sea of information, as I was, get their families on the right nutritional path. That is me in a nutshell. I feel like a normal person who found something I love and am passionate about. I am looking forward to helping others find their path through nutrition.

Lisa Steedman
Precision Nutrition L1

Amanda

I started my fitness journey back in 2012, after moving to Northern VA for my career in Interventional Radiology. Like many, I began with bodybuilding style training at a local “globo-gym”. I soon found myself competing in the Bikini Division at a few bodybuilding shows. While I did have some success, I found the dieting and lifestyle techniques used in this realm to be quite damaging to my health. I was rundown, tired, and with no energy, my training was falling into a rut. It was time for a change.

I gave CrossFit a try in 2016 and was hooked immediately. With that change in intensity and training styles, also came a need for a change in my nutrition. I had experimented with many different dieting methods previously and had to learn by trial and error on my own. Now that I had dialed in my own training and nutrition, I wanted to help others who may be experiencing the same frustrations that I had gone through. I want to pass on my own knowledge and experience to help people meet their fitness/nutrition goals, and hopefully avoid the pitfalls I made. Fast forward to today, I am with M2N and have the awesome opportunity to work with like-minded individuals who are ready to crush their goals. Whether that be to simply make better food choices and feel healthier or perform better and be more competitive in sport.

Amanda Agostinelli
Precision Nutrition- Level 1
NCI Level 1
Crossfit L1

Bobby

I've been involved in sports my whole life. I started playing organized football at the age of five, began wrestling at the age of six, and was a track & field athlete throughout high school. I learned at a pretty young age it was far too difficult for me to gain weight for football just to turn around to lose it again for wrestling (I wish I had a nutrition coach then!). After football, I found myself as a weight class athlete once more - in powerlifting (242 lb.) and strongman (middleweight and heavyweight). After moving to DC in 2005 I got the field sport bug again and played rugby in the Super League for Potomac Athletic Club. During that time, I was introduced to CrossFit as part of our pre-season conditioning sessions. By 2007, I was all-in on CrossFit and I started coaching in 2008. In 2009 I found CrossFit Football and used it as my primary training methodology for rugby and had great success with the programming. By the end of 2011, I was a CrossFit HQ SME traveling the world coaching the CrossFit Football Seminar.

As my athletic career progressed, nutrition became a huge focus. As a football and rugby player, and a competitive lifter - the focus was always gaining weight. It wasn't until I thrust myself back into weight class athletics in Brazilian Jiu Jitsu that I really understood the importance of weight management and how it correlated to my performance in competition.

I can't wait to help people reach their goals with nutrition. It's the lowest hanging fruit in any performance endeavor, but it's often the most difficult piece of the puzzle to get your head around. I'm eager to share my experience with our clients!

Bobby Goodfellow

Jill

I have always been competitive and loved sports growing up. Being so active at a young age, I ate whatever I wanted to. In my early adulthood I realized that I had to change. As my weight jumped up and stayed up, I insisted on cardio, more and more cardio. I figured if I worked out more, I didn’t have to limit what I was eating. Although I saw some results at first, I never looked the way I thought I should.

Being a woman, I struggled with body image issues within myself. I struggled to be thin even though I was built thicker than most women and being in the military, it was a constant battle to meet the weight requirements.

In my mid-twenties, I incorporated weight training into my regimen and saw myself becoming more defined, but I was still not getting to where I wanted to be physically. In 2012, I was introduced to CrossFit. I loved the body image that it promoted, especially for women; that muscles and strength were beautiful. It wasn’t until 2016 when I really began to dedicate myself to my fitness. It was then I became truly consistent with CrossFit and I would strive to work hard to look like those typical CrossFit girls you see in the gym. It wasn’t until I started macro counting that I began to see the results I worked so hard to achieve. Not only did I feel so much better about what I saw in the mirror, but I felt better in the gym, felt fueled for my workouts and got stronger and stronger. I am the happiest I have ever been, and I am excited to share what I have learned with others.

Jillian Rich

CrossFit Level 1

Morgan

From runner to powerlifter. It may have taken me 27 years to find my sport, but once I did, I knew that I was willing to do what it takes to succeed. It starts with nutrition! While I wasn’t a competitive athlete growing up, fitness and the weight room were always a part of my life. I spent 5 out of 9 high school periods between the gym and the art room and when I had the opportunity, I spent gym time in the weight room.

When it was time to pick a career I was stuck between art, and…. you guessed it, exercise science. Exercise Science/Human Performance won. After completing my Bachelor’s degree, spending some time in corporate/commercial fitness, I began my venture into graduate school at The George Washington University finishing with a Master’s degree in Exercise Science – Strength and Conditioning. I spent two years at the collegiate level as the Head Strength and Conditioning Coach at The University of The District Of Columbia. Between both degrees, coaching athletes, general population clientele, and my own personal performance, nutrition has always been a key piece to the puzzle. At different levels, from courses in school and coaching, I enjoy digging into nutrition and trying to learn the ins and outs for various athletes including myself.

Personally, I’ve done everything from low fat/high carb, high fat/low carb, bulletproof, and intermittent fasting and of course macro counting. This past year, I went through a really tough cut for a powerlifting meet and was extremely thankful to have M2N on my side. What I have learned over the years and through that specific experience is, it’s about balance. Balance between goals and balance between fuel. Regardless of goals, we are all individuals and require and individualized plan. I am lucky to have the opportunity to be a part of the M2N team and carry out one of my two passions in the fitness world. 1 being nutrition and 2 being empowering athletes through strength. You can’t have the second without the first.

Morgan Shetler, MS – Strength & Conditioning
Strength Coach
Owner of Beyond The Barbell LLC
Competitive Powerlifter | 57 kg | 312 kg Total

Emma

Growing up I was always playing sports and ended up playing soccer in college. I had a successful soccer career and felt like I could eat whatever I wanted. Fast forward to a couple of months after graduation and I was unhappy with the way I looked. I got into running long distances and eating 1,200 calories a day. I prided myself on being “good” throughout the week but then would binge on the weekends Eventually I stopped losing weight and hated running.

My husband had joined CrossFit and he convinced me to give it a shot. Immediately I loved it. I didn’t go crazy with training, but I was back on the “I need to eat less to lose weight” and would end up stuffing my face with junk food. I eventually stopped getting PRs in the gym and realized I needed to fix something. I worked (and still work) with a nutrition coach at macros and muscles. Initially it was a shock to weigh and measure my food, but I was able to make things that I really enjoyed still fit! Macros and muscles really has changed my life and I wanted to help others the way I’ve been helped because everyone should feel comfortable in their own skin.


Emma Gibbons
NCI L1 Nutrition Coach