What You Measure Will Move

Dave Delbecchi • October 12, 2021

A chalkboard with the word protein written on it is surrounded by different types of protein foods.

A lot of us got into fitness to reach some sort of body composition goal. Yes, we want to be healthy. Yes, we want to be able to stay active and mobile as we age. But at the end of the day, let’s call a duck a duck—we want to look good.

That could mean different things to different people. Maybe you want to put on some muscle, or perhaps you want to shed those extra pounds you put on during quarantine. Either way, the solution here is simple: What you measure will move.

This is why macros matter.

Is weighing your food and counting macros a prerequisite for proper nutrition? No. But will measuring your food promote consistency and help you reach a specific body composition goal quicker? Yes.

The total calories you eat in a day and the ratio of protein, carbs, and fat that make up those calories are ultimately the most important factors that will dictate muscle gain or fat loss.

Something To Try This Week

For this week, measure your daily protein intake and nothing else.

This makes measuring macros simple and allows you to focus on the macronutrient that is most important for keeping you satiated, building muscle, and supporting proper hormonal health.

Aim for 0.7 to 1.0 gram per pound of bodyweight to start. That’s your goal.

Make It Even Simpler

No interest in using the food scale or doing math to put together a meal? Use the palm of your hand to measure an adequate amount of protein for every meal.

Three meals a day, at least one palm size serving of protein at every meal (two for men). Stick to that consistently and you’ll be surprised how other things start to fall into place.

For help with your nutrition goals, book a free call today: collectivefit.ca

The post What You Measure Will Move appeared first on CollectiveFit.

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The Power Of Choice

By Dave Delbecchi • March 2, 2025

The book Smarter, Faster, Better breaks down motivation into one key principle: self-determination. The more control you have over your decisions, the more drive you will have to follow through. Studies show that people are far more likely to complete difficult tasks when they see them as a choice rather than a command. When you connect your actions—whether it’s a workout, eating more protein, or skipping junk food—to a bigger goal, everything becomes easier. This program has been about taking control. You made the choice to prioritize your health, eat well, and train with intention. Keep asking yourself why—why did you start? Why does it matter? The more you connect your daily habits to a larger purpose, the easier they are to sustain. CONSISTENCY WINS Forget perfection. The goal is to get it right most of the time. The difference between someone who sticks to their plan 100% and someone who hits 80-90%? Barely noticeable results—but a massive difference in sustainability. That’s why you need a system that works for your life: The 80/20 Rule – Stick to whole, nutritious foods 80-90% of the time, and allow 10-20% flexibility for social events, favourite meals, or just enjoying life. That’s 2-4 relaxed meals per week—so use them wisely. Make healthy eating easier than unhealthy eating – Set up your environment for success. Plan meals, batch cook, and keep real food within reach. Control your home environment – Don’t bring temptations into your house. You can indulge occasionally, but don’t make it a daily battle. The key to long-term success isn’t willpower—it’s systems. Set yourself up to win. Stay consistent, keep it simple, and take control of your choices. You’ve got this.

CrossFit Coach's view on scaling and the intended stimulus of workouts

Why Sticking To The Stimulus Matters - A Coach's View

By Dave Delbecchi • November 13, 2024

Teaching the intent behind workouts and why it matters for results.

A group of people are posing for a picture in a gym.

Starting CrossFit: What You Need to Know

By Dave Delbecchi • October 17, 2024

Starting something new can be intimidating—especially when it involves intense workouts. But CrossFit isn’t about being the fittest person in the room; it’s about becoming your personal best. At CollectiveFit, we believe CrossFit is for everyone, regardless of where you’re starting. Here’s everything you need to know to take the leap and join our community! […] The post Starting CrossFit: What You Need to Know appeared first on CollectiveFit.