Fat Loss Breakdown

If you’ve ever tried to learn about weight loss, I’ll bet you started your search online and was met with soooo much conflicting information that it just left you feeling confused and unmotivated 😵‍💫 right? 

Here’s the thing; weight loss is NOT complicated, but the fitness industry doesn’t want you to know that. So I’m gonna break it down for you and share the fundamentals to help you with your fat loss journey. 

There are 3 main factors to fat loss:

1. Calories. That is: calories in vs calories out. You may have heard the term ‘calorie deficit’ a few times, and what this means is that you’re consuming slightly less calories than the amount of calories that your body burns each day. You can achieve a calorie deficit by either reducing your calorie intake, by moving your body more or by doing both simultaneously!

2. Accountability. This one may seem pretty obvious but the amount of people I speak to who struggle to hold themselves accountable for their goals is hugeeee and they’re fully aware that they’re possibly sabotaging their own progress. If you need a 3rd party to help keep you on track then that’s where myself and my STRNG 121 team can help! Studies show that having an accountability partner can increase your chances of success by 95%. So it’s almost guaranteed that you’re gonna get those goals by enlisting a helping hand 💪

3. Consistency. Another thing I say repeatedly; ‘Consistency is key’ and that’s because it’s true. You don’t have to be perfect all the time or to give 100% everyday, but small consistent healthy habits will eventually lead to big results without you really needing to think too hard about it. The more you practise something, the more you naturally adjust to it.

That’s it! It’s not about starvation, or being miserable doing workouts that you hate. It’s a simple structure that can help you to build a daily healthy lifestyle. If you’d like to speak with me about creating an stress-free plan that will keep you accountable on, then fill out an application and we can discuss the best options for you and your goals.

Xoxoxo

Marie

Empowering Your Fitness Journey

Embarking on a fitness journey is a powerful act of self-care, and at the core of this transformation lies the essential principle of self-love. Regardless of your current weight, embracing self-love is the key to a healthy and sustainable path to wellness.

Your self-worth is not defined by the numbers on a scale. It's huge realization that the journey to a healthier you begins with self-acceptance. Appreciate your unique qualities and acknowledge that you are deserving of love and care at every stage of your fitness journey.

True empowerment comes when  you make positive changes from a place of acceptance. Instead of fixating on a specific number on the scale, focus on cultivating a lifestyle that promotes overall well-being. Celebrate the small victories, relish in the progress, and let self-love be the driving force behind your journey.

Shift your mindset from restrictive goals to healthy lifestyle choices. Choose healthy foods, engage in activities that make you feel alive , and make decisions that honor your body's needs. Remember, self-love is the foundation upon which positive change can grow.

Recognize that the path to self-love and fitness is not always smooth. Challenges are natural, but it's how you navigate them that defines your journey. Approach setbacks with compassion, learn from them, and let them be stepping stones toward growth.

Shift the focus from how your body looks to what it can do. Whether it's conquering a challenging workout or achieving a newfound flexibility, your body is a remarkable vessel capable of incredible feats. Embrace gratitude for its strength, resilience, and adaptability.

You Are More Than a Number, your weight does not define your worth. Health and well-being can be prioritized at any size. By approaching fitness from a place of self-love, you create a positive environment for setting realistic goals, maintaining a positive mindset, and appreciating the beautiful uniqueness of you.

Xoxo

  Marie 💗

It’s just part of the fitness journey!

In the world of fitness, progress is not always linear. At some point, every journey experiences a slowdown, where achieving desired changes becomes more challenging. It's during these plateaus that remaining committed and trusting the process becomes crucial. Here are some tips to help you break through those barriers and achieve your goals.

Understand that Plateaus are Part of the Journey

Everyone experiences plateaus in their fitness journey, and this doesn't mean you have failed. It's just a natural part of your body adapting to the changes you've made. Accepting this ebb and flow is a step towards making long-lasting progress.

Reassess Your Progress Indicators

The scale is just one measure of progress, and it doesn't always accurately reflect the bigger picture. Focus on other markers of improvement, like increased strength, improved stamina, or overall wellbeing. Celebrate these victories and let them motivate you to keep going.

Add Variety to Your Approach

While routines are important for consistency, they can also lead to stagnation. Introduce some variety into your workouts to challenge your body in new ways. Not only will this prevent boredom, but it will reignite the motivation you need for ongoing progress. If you've been doing four sets of ten, try switching to heavier weights with less sets and reps. Don't be afraid to push yourself – workouts are about intensity.

Trust the Process

Making significant transformations takes time, and impatience can hinder your progress. Recognize that each day you dedicate to the process adds up to the progress you'll make in the long run.

Evaluate Your Eating Habits

Examine your eating habits closely and evaluate whether they are aligned with your objectives and provide the energy you need for your exercise routine. Making tweaks in your food choices can sometimes lead to enhancements. Remember, it's not just about the calories – it's also about how your body handles what you eat.

Breaking through plateaus requires patience, commitment, and a willingness to try new things. Keep these tips in mind and you'll be well on your way to reaching your fitness goals.

Xoxo

Marie 🩷

More than just a toned body.

I have worked with countless women who are seeking to improve their physical appearance through exercise and healthy eating. While those are goals of most, there is so much more to gain from a consistent fitness routine than just a toned body. In this blog post, I want to focus on the mental health benefits of exercise and how it can positively impact your life.

First and foremost, exercise has been shown to reduce symptoms of anxiety and depression. When you work out, your brain releases endorphins, which are natural mood-boosters. Additionally, exercise can serve as a healthy coping mechanism for stress and negative emotions. Rather than turning to unhealthy habits like binge eating or drinking, exercise provides a positive outlet for emotions.

Regular exercise not only helps in improving physical health, but it also has a huge impact on mental health. Here are some of the mental health benefits of exercise:

Improved self-esteem: Exercise can boost your self-esteem and self-confidence. As people work towards their fitness goals, they can feel a sense of accomplishment and pride in their progress.

Better sleep: Exercise can help improve the quality of sleep, which in turn can have a positive impact on mental health. Enough sleep is important for the brain to function properly and to regulate emotions.

Reduced stress and anxiety: Exercise has been shown to decrease stress levels and reduce symptoms of anxiety. It can serve as a healthy outlet for negative emotions and help individuals feel more relaxed and calm.

Increased cognitive function: Exercise can improve cognitive function, including memory, attention, and processing speed. This can ultimately lead to better academic or work performance.

Social benefits: Participating in group exercise classes or team sports can provide opportunities for social interaction and increase feelings of belonging and connection to others.

It is important to note that exercise should not be viewed as a replacement for professional help in managing mental health conditions. However, incorporating regular exercise into one's routine can serve as a powerful tool in promoting overall well-being.

Xoxo

Marie 🩷

The Benefits of Building Lean muscle. Why Resistance Training is Key

Have you ever wondered what it takes to achieve a lean, toned body? It's simple: building muscle. If you're interested in weight management, it's important to understand the benefits of resistance training.

As someone who used to practice yoga regularly, I discovered the benefits of weight training. Some people, especially women, are hesitant to lift weights, for fear of getting "big and bulky." Seriously this is a common misconception. Unless you're lifting weights for over two hours a day, five days a week, it's unlikely you'll get huge. In fact, by lifting weights for just an hour three to four days a week, you'll get lean and toned.

Here are three reasons why building lean muscle is so beneficial:

1. The more muscle you have, the faster your metabolism. By adding lean muscle to your body, you'll rev up your metabolism. This means your body will continue to burn calories throughout the day, even when you're not exercising. In contrast, cardio workouts only provide a metabolism boost during your workout and for about 15 minutes afterward. With weight training, you'll be able to eat more, which is excellent news for food lovers. For example, I love eating sourdough bread, but I don't want to store excess fat. To prevent this, I do a weight resistance training session first, which primes my muscles to replenish the lost glycogen from my workout. This means I have more "room" for carbs and can satisfy my bread craving.

2. We lose muscle mass as we age. This means that even if you're eating the same amount of food at 60 as you did at 30, your body no longer needs the same amount of carbohydrate. To avoid gaining weight, you can either reduce your carb and fat intake as you age or add weight training to your routine. By building lean muscle, you'll increase your metabolism and burn more calories throughout the day.

3. Resistance training makes you feel strong. When you build lean muscle, you don't just look better, you feel better too. After a good lift session, I always feel amazing. I'm not suggesting you need to lift 150-pound weights to feel good. Instead, start small and work your way up. You'll be surprised at how empowering it can be to work your body in this way.

If you're ready to get started with resistance training at home, I created a free 5 day workout to help you get started. Remember these takeaways:

• Lifting heavy weights three to four days a week will not make you bulky, but will build lean muscle and help you with weight management.

• Resistance training fires up your metabolism and allows you to eat more.

• We lose muscle as we age, so incorporating strength training into your routine will help you replace the muscle mass you've lost.

Xoxo

Marie

Don’t forget to check out my 5 day free workout guide!

Fad Diets and the frustration

Have you ever found yourself disappointed after trying out multiple diets? You're not alone trust me I’ve been there. Many diets focus on dietary specifics, overlooking the underlying habits that play a part in unhealthy eating patterns. While fad diets may seem tempting, they can be difficult to sustain without understanding fundamental principles.

The problem with many diets is their emphasis on restriction. Whether it's restricting calories, meal timings, or entire food groups, it's difficult to maintain long term change without addressing the habits that contribute to unhealthy eating patterns.

So, what's the solution? Establish reliable systems and a reliable routine that can withstand even the busiest or most stressful moments. To establish reliable systems and routines during life's chaos, start by identifying your priorities. Create a daily schedule that accommodates your essential tasks, including dedicated time for meals and self-care. Implementing a consistent sleep schedule can also contribute to stability.

Consider incorporating healthy habits gradually, allowing them to become ingrained in your routine. Break down larger goals into manageable steps, making them less daunting and more achievable. Additionally, set realistic expectations, understanding that flexibility is key when facing unexpected challenges.

Utilize tools like calendars, planners, or fitness apps to organize your schedule and track progress. Don’t hesitate to seek support, whether it's from friends, family, or even a professional coach.

And remember that cravings are normal, and occasional indulgences are acceptable. By creating a structured routine to rely on, you can push through during difficult times and avoid unhealthy eating habits.

Stay positive and patient!

Xoxo

Marie 🤍

The Power of Passion

I am constantly amazed by the power of passion. When you find something that truly ignites your soul, it's amazing how it can fuel your journey towards better health and wellness. Whether you're just starting out on your fitness journey or you're a seasoned pro, passion is what will keep you going when the going gets tough.

Passion is what drives me to wake up early every morning and hit the gym. It's what motivates me to push myself harder and strive for excellence in everything I do. When you're truly passionate about something, it doesn't feel like work. It feels like a privilege. And that's the kind of mindset that can help you achieve incredible things in your fitness journey.

Of course, passion alone isn't enough to achieve your goals. You also need a solid plan, a supportive community, and a willingness to put in the hard work. But when you combine all of those things with a deep and abiding passion for fitness and wellness, there's no limit to what you can achieve. So if you're just starting out on your journey or you're feeling a bit stuck, take some time to reconnect with your passion. Remind yourself why you started this journey in the first place, and let that fire inside you burn bright. With passion as your fuel, anything is possible.

Xoxo

Marie ✨

Maximizing Your Gym Experience: Tips for a Strong Start

Do you feel lost when you walk into the gym and don't know where to begin? Don't worry, it's more common than you think. Here are some tips to help you feel confident and achieve your fitness goals.

The Importance of Compound Movements

When starting your workout, begin with compound movements. These exercises engage multiple muscle groups simultaneously and require a significant amount of energy and focus. They are the foundation of any successful fitness regimen.

Why Begin with the Big Lifts?

Exercises like the overhead shoulder press, deadlift, bench press, and squat require the most from your body and central nervous system. Prioritizing them at the beginning of your workout ensures that you are tackling them when you are at your freshest and strongest.

The Science Behind the Strategy

Compound exercises take a considerable toll on your energy reserves. By doing them at the start of your workout, you can avoid fatigue and track your progress accurately.

The Key to Growth: Progressive Overload

Incorporating the principle of progressive overload - gradually increasing the weight or resistance to stimulate muscle growth - is much easier when you do these exercises at the start of your routine. Consistency is crucial for building strength, and you're most consistent at the beginning of your workout.

The Takeaway

Starting with compound movements sets a solid foundation for the rest of your workout. Afterward, you can move on to isolation exercises or cardio as needed. Remember, the order of your exercises is just as important as the exercises you choose. I hope these tips empower you to walk into the gym with a clear plan of action, so you can start strong, stay consistent, and conquer your fitness goals.

Compound exercises

Squat and overhead press - This exercise targets your legs, glutes, shoulders, and core all at once. Start by holding a dumbbell in each hand at shoulder height, then squat down as low as you can go while keeping your back straight. As you stand back up, press the dumbbells overhead.

Deadlift and row - This compound exercise targets your hamstrings, glutes, back, and biceps. Begin by standing with your feet hip-width apart and holding a dumbbell in each hand. Hinge forward at the hips, keeping your back straight, and lower the dumbbells towards the ground. As you stand back up, pull the dumbbells up towards your chest in a rowing motion.

Lunge and bicep curl - This exercise targets your legs, glutes, and biceps. Start by holding a dumbbell in each hand and standing with your feet hip-width apart. Step forward with your right foot and lower your body down into a lunge. At the same time, curl the dumbbells up towards your shoulders. Return to the starting position and repeat on the other side.

Bench press and leg raise - This compound exercise targets your chest, triceps, and abs. Lie down on a bench with a dumbbell in each hand and your feet up in the air. Lower the dumbbells down towards your chest as you lift your legs up towards the ceiling. Return to the starting position and repeat.

Remember to always use proper form when preparing for  compound exercises and start with lighter weights until you feel comfortable with the movements. Incorporating compound exercises into your workout routine is a great way to challenge your muscles and see results more quickly.

The value of hard work

Anything Worth Having Requires Effort.

Ever noticed how the good stuff in life always comes with a bit blood sweat and tears. Whether you’re chasing fitness goals, climbing the career ladder, or navigating the wild terrain of relationships, the journey’s no walk in the park.

When it comes to achieving our goals, it's easy to get discouraged by the effort required. However, it's important to remember that anything of value is worth the hard work. Whether it's pursuing a fitness goal, advancing in your career, or building meaningful relationships, the path to success is rarely easy.

Here are a few reasons why hard work is essential for achieving our goals:

It builds character: When we put in the effort and overcome challenges, we develop resilience and perseverance. These are qualities that not only help us achieve our current goals but also serve us well in the future.

It fosters a sense of accomplishment: There's nothing quite like the feeling of achieving something you've worked hard for. Whether it's running a marathon or finishing a big project at work, the sense of pride and accomplishment that comes with hard work is unparalleled.

It separates us from the competition: In a world where many people are looking for quick and easy solutions, those who are willing to put in the hard work stand out. Whether it's in our personal or professional lives, the effort we put in sets us apart from others.

So, how can we stay motivated to put in the hard work required to achieve our goals? One approach is to remind ourselves of the "two-week theory": in two weeks, we will feel the impact of our efforts; in four weeks, we will see it; in eight weeks, we will hear it. By committing to our goals and putting in the effort, we can achieve the results we desire and be proud of ourselves in the process.

Remember, anything worth having requires effort. So don't be afraid to put in the hard work – the results will be worth it.

Xoxo

Marie 🫶🏼

Macros 101 A Journey to a Healthier You

As a certified personal trainer and nutrition coach, my primary goal is to inspire and motivate my clients to achieve their health and fitness goals. A major component of this pursuit is optimizing their nutrition program and educating them about macros. I'm excited to share the most essential things I teach my clients, so that you too can benefit from this knowledge. Keep reading to learn about macros and how they can help you achieve the body you've always wanted, even while enjoying your favorite foods.

First things first, what are macros? Macros are short for macronutrients, which are the three main nutrients our bodies need to function properly: carbohydrates, protein, and fat. Each macronutrient serves a specific purpose in our body and provides us with energy to fuel our daily activities.

How can macros help us achieve our lean body goals without dieting or restriction?

By tracking and balancing our macronutrient intake, we can ensure that we are consuming the right amount of each nutrient to fuel our body and promote muscle growth while still enjoying our favorite foods. This approach is much more sustainable and enjoyable than traditional restrictive diets that often lead to bingeing and dissatisfaction.

Now that we've discussed what macros are and their benefits for achieving lean body goals, let's dive deeper into how to track them effectively. Here are some tips to help you successfully track your macros:

Calculate your daily macro goals: You can consult with a professional ( ask if they are certified in nutrition) or use online calculators to determine your daily protein, carbohydrate, and fat goals based on your body type, activity level, and fitness goals. Online calculators can be a good starting place but it’s going to take some playing around with due to the fact the numbers will be based off very little of your information.

Use a food tracking app: MyFitnessPal, Lose It!, and Cronometer are popular apps that make tracking your macros easier.

Weigh and measure your food: Accurately measuring your food portions using a food scale, measuring and or weighing will ensure that you are meeting your macro goals.

Plan your meals in advance: Planning your meals in advance will help you stay on track with your macros. You can prepare your meals ahead of time or use a meal delivery service that provides macro-friendly options.

Be flexible: While it's important to stick to your macro goals as much as possible, it's okay to be flexible and adjust your macros based on your lifestyle and preferences.

Remember, tracking your macros is not one-size-fits-all. It's important to listen to your body and adjust your macros as needed. With dedication and consistency, tracking your macros can help you achieve your lean body goals and improve your overall health.

Xoxo

Marie ❤️

Tips for Enjoying a Guilt-Free Thanksgiving Meal

The holiday season is upon us, and many of us are eagerly anticipating Thanksgiving dinner. However, for some of us, this meal can bring on feelings of guilt and regret after over-indulging in our favorite dishes. If you're looking to enjoy Thanksgiving without feeling guilty, here are some tips to help you out:

Plan a morning workout for Thanksgiving Day

Starting your day with a workout is a fantastic way to boost your metabolism and prime your muscles for the carbs you'll be consuming later. Get outside for a walk or jog, or try a yoga class to get your body moving.

Eat breakfast

Many of us believe that we should save all our calories for the big meal, but this can lead to over-indulging later in the day. Instead, have a balanced breakfast with protein, healthy fats, and complex carbs to kickstart your metabolism and keep you feeling satisfied.

Cook healthier versions of your Thanksgiving favorites

Thanksgiving dishes are typically high in sugar and fat, which can make it challenging to enjoy them in moderation. Instead of depriving yourself, try making your own healthier versions of your favorite dishes. This way, you can control the ingredients and avoid the temptation to over-indulge.

Chew slowly

Mindful eating is key to avoiding over-eating. Take your time to savor each bite, notice the flavors and textures, and enjoy the experience of eating.

Balance your plate

Load up on turkey, which is high in protein and will keep you feeling full longer. Fill the rest of your plate with a variety of healthy sides, such as roasted vegetables and salads. This way, you'll be able to enjoy a little bit of everything without over-indulging.

Give yourself some grace

Remember, Thanksgiving is just one day out of the year, and it won't make or break your progress. Give yourself permission to enjoy the day, savor your favorite dishes, and spend time with loved ones. Don't beat yourself up if you over-indulge a little – simply get back on track the next day.

Remember, Thanksgiving is just one day out of the year, and it won't make or break your progress. Give yourself permission to enjoy the day, enjoy your favorite dishes, and spend time with loved ones. Don't beat yourself up if you over-indulge a little – simply get back on track the next day.

By following these tips, you can enjoy a guilt-free Thanksgiving meal without compromising your health or fitness goals. Happy holidays!

Xoxo

Marie

A Match Made in Heaven

Self-Love and Fitness - A Match Made in Heaven

Self-love and fitness go together like peanut butter and jelly (oh man I love PBNJ). Caring for your health and well-being is a direct reflection of how much you love yourself. As a fitness and nutrition coach, I have seen how practicing self-love can transform an individual's approach to fitness. Instead of using exercise as a form of punishment, people who love themselves see it as a form of self-care.

Individuals who love themselves make healthy choices. They prefer nutritious foods and exercises that feel good, resulting in fewer destructive behaviors like binge eating or skipping workouts. Loving yourself also means accepting yourself as you are. You don't have to look like someone else or have a specific body type to be healthy and fit. Celebrate your body for what it can do, rather than criticizing it for what it can't do.

Here are some tips to cultivate self-love on your fitness journey:

• Focus on how you feel rather than how you look.

• Pay attention to how your body feels after a workout or after eating a nourishing meal.

• Take time to rest and recover when you need it.

• Be kind to yourself. Treat yourself with the same compassion and understanding that you would give to a friend.

Fitness is not just about the physical aspect. It's about taking care of your whole self – mind, body, and spirit. When you approach fitness from a place of self-love, the journey becomes more enjoyable and less stressful.

Loving yourself enough to know your worth is a difficult journey, but it's worth taking. Self-love can lead to a better relationship with food, exercise, and improved mental health. Your worth is inherent and should be recognized by yourself and others. Recognizing your worth regardless of your physical appearance or ability to stick to a diet and exercise plan is essential.

I'm here to remind you to practice self-love every day. This can be as simple as giving yourself a compliment, taking time for self-care, or reminding yourself of your accomplishments. When you love and appreciate yourself, you are better equipped to take on the challenges that come your way, cuz let me tell you challenges can legit come out of no where! You will be able to hold your head high and look back one day proud of yourself for not letting it break you.

Remember that you are worthy of love, respect, and happiness. Keep pushing towards your fitness and nutrition goals, but always prioritize your mental and emotional health.

Xoxo

Marie

Let’s build some muscle!

Let’s talk about why building muscle is so important for both men and women I’ll share some tips on how to do it.

I can't stress enough how important it is to incorporate muscle-building exercises into your fitness routine.

Firstly, building muscle helps to increase your metabolism, which means that your body burns more calories even when you're not working out. This makes it easier to maintain a healthy weight and body composition. Additionally, building muscle can help to prevent injuries, as it strengthens your bones and joints. It also helps to improve your posture and balance, which is especially important as we age.

Now, onto the fun part - how to build muscle! Resistance training is key, whether you're using weights, resistance bands, or just your own bodyweight. Aim to do at least two to three strength training sessions per week, focusing on different muscle groups each time. Make sure to challenge yourself with heavier weights or more reps as you progress.

It's also important to fuel your body with the right nutrients to support muscle growth. Make sure to eat a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates. And don't forget to stay hydrated!

Let me sum it up, building muscle is important for both men and women, not just for aesthetic reasons, but for overall health and wellness. Incorporate resistance training into your fitness routine, fuel your body with the right nutrients, and watch as your strength and confidence grow.

Xoxo

Marie

Breaking Through Fitness Plateaus

Tips and Tricks to Keep Progressing.

I know firsthand how frustrating it can be to hit a plateau in your fitness journey. But don't let it discourage you – it's simply a sign that your body has adapted to your current routine. That means it's time to shake things up! In this blog, we'll explore some effective ways to break through that plateau and start seeing progress again.

If you're looking to take your body and results to the next level, you'll likely need to learn how to break through a plateau. The most effective way to do so is by implementing something called "progressive overload." This simple principle is often overlooked, but can be a game-changer for your fitness routine.

So why do plateaus happen in the first place? When you repeat the same exercises and demands week after week, your body becomes accustomed to them. Think about it like running a mile every day for a month – while it may be challenging at first, eventually it becomes easier because your body has adapted to the demands.

The same principle applies to resistance training. How long have you been using the same weight for each exercise? How long have you been doing the same number of sets and reps for each exercise? If you're feeling stuck, it's time to change things up and challenge your muscles so you can experience growth, strength, endurance, stamina, or lose body fat.

To make progress and push through plateaus, it's essential to implement progressive overload. This involves gradually increasing the demands on your body, which is a simple yet effective technique that can take your fitness journey to the next level.

There are several methods to incorporate progressive overload into your training, but it's best to focus on one at a time. This way, if you reach a plateau, you have other options to continue building on later. Keeping track of your workouts in a notebook or journal can be incredibly helpful in your progressive overload journey.

I hope you found this article helpful.

Xoxo

Marie

THERE IS ALWAYS HOPE

When life gets tough, it's easy to feel like giving up. But trust me, that's when it's most important to find the good and hold onto it tightly. Look for those glimmers of hope, those sparks of positivity that will help you keep pushing forward.

Here are a few ways I've found to stay resilient when times get hard:

Take a moment each day to be thankful for the little things that bring joy to your life and remind you of the good in the world.

When you focus on the good things in your life, you are more likely to feel happier and content. Here are some ways to incorporate gratitude into your daily routine:

Keep a gratitude journal. Write down three things you are grateful for each day. This can be as simple as enjoying a cup of coffee in the morning or receiving a heartfelt compliment from a friend.

Thank the people in your life who make a positive impact on you. This could be a family member, a coworker, or even a stranger who holds the door open for you.

Take a time each day to focus on your breath and be present in the moment. This can help you appreciate the small things in your environment that often go unnoticed.

Giving your time or resources to help others can cultivate a sense of gratitude and purpose. Look for opportunities to volunteer in your community or donate to a cause you care about.

Remember, gratitude is a practice that takes time and effort to develop. But over time, it can bring significant benefits to your life and help you cultivate a more positive mindset.

Reach out to friends, family, or a support network. Talking through your struggles can ease the weight on your shoulders and offer a fresh perspective.

See challenges as opportunities to learn and grow. Embrace the lessons they offer, and use them to come out stronger and wiser.

Break down your objectives into small steps. Celebrate each accomplishment, no matter how minor, and let it motivate you to keep going.

Remember, even in your darkest moments, there's always hope. Hold onto that light and let it guide you through the storm. You have the strength to overcome any obstacle that comes your way.

Keep pushing, keep fighting, and never give up.

Warmest regards,

Marie

FINDING Balance during the holidays.

With the holiday season approaching, finding the balance between cherishing time with loved ones and staying focused on your fitness goals can be a challenge. Trust me, I've been there. It's all about enjoying those special moments while making mindful choices.

Here are a few tips that has help me and my clients to stay on track during the holidays.

Prioritize your workouts: Schedule your exercise sessions like any other appointment, ensuring you stay committed to your fitness routine.

Choose smart indulgences: Enjoy the festive treats, but remember to practice moderation. Opt for healthier alternatives and savor the flavors mindfully.

Plan ahead: Prepare healthy meals and snacks in advance, so you have healthier options readily available during gatherings.

Involve your loved ones: Engage your family in physical activities or try out new, healthy recipes together. Make fitness a fun and inclusive part of your holiday celebrations.

Remember, the holidays are a time for joy and togetherness. By finding the right balance, you can enjoy this time while keeping your fitness journey on track. Cheers to a happy and healthy holiday season!

Xoxo

Don’t Believe Everything You See!

As a fitness and nutrition coach, I am all about promoting healthy habits and positive lifestyle changes. One thing that I often come across is the unrealistic expectations and image of perfection that are often displayed on social media. So today, I want to talk about the importance of not believing everything you see.

The truth is, social media only shows a curated version of someone's life. The pictures and posts that we see are often carefully chosen and edited to present a certain image. It's important to remember that behind those pictures, there is a real person with real struggles and imperfections.

When it comes to fitness and nutrition, it's easy to fall into the trap of comparing yourself to others. But the reality is that everyone's journey is different. What works for one person may not work for you, and that's okay. It's important to focus on your own progress and celebrate your own victories, no matter how small they may seem.

So, the next time you find yourself scrolling through social media and feeling discouraged, remember that what you see is not the whole story. Don't compare yourself to others and don't let someone else's highlight reel make you feel like you're not doing enough. Keep working hard, stay committed to your goals, and remember that every small step you take is bringing you closer to where you want to be.

Importance of nutrition in your fitness routine

Today, I want to shift the focus to nutrition and the importance in our fitness regimen. Proper nutrition is a huge factor in leading a healthy lifestyle. Let me explain why.

Fuel for Workouts: The food you eat provides the energy you need for your workouts. Eating a balanced diet with enough carbohydrates, proteins, and healthy fats can help maximize your workout performance.

Muscle Gain: Protein is essential for muscle growth, so it's essential to ensure that you're getting enough protein in your diet. Incorporating protein-rich foods like lean meats, beans, and nuts can help enhance muscle building.

Recovery: After a workout, your body needs to recover and repair itself. Proper nutrition can help speed up recovery time and reduce soreness. Foods like fruits, vegetables, and whole grains are rich in nutrients that promote muscle recovery.

Overall Health: Eating a balanced diet with plenty of fruits, vegetables, and whole grains can help prevent chronic diseases like heart disease, diabetes, and cancer.

While it's true that there are countless diets out there, it's important to remember that no single approach will work for everyone. What works for one person may not work for another, and it's important to find a plan that suits your individual needs and preferences.

One key factor in any successful nutrition plan is balance. This means including a variety of foods from all food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Eating a balanced diet can help ensure that you're getting all the nutrients your body needs to function at its best.

Another important factor to consider is portion sizes. Even healthy foods can contribute to weight gain if you eat too much of them. One approach to managing portions is to use a tool like a food scale to help you accurately measure out your food and know how many calories you are consuming.

It's also worth considering your overall lifestyle and activity level when it comes to nutrition. If you're very active, you may need to eat more calories to fuel your workouts. On the other hand, if you're sedentary, you may need to eat fewer calories to maintain a healthy weight, this depends on your particular goals though. Tracking your food intake and monitoring your weight can help you get a sense of how many calories you need to maintain your weight or achieve your goals.

Finally, it's important to remember that nutrition is just one piece of the puzzle when it comes to overall health and wellbeing. Getting enough sleep, managing stress, and staying active are all important factors that can impact your health and weight.

So, there you have it –  some nutritional talk for ya!

Remember to eat a balanced diet, stay hydrated, and listen to your body's needs. Happy healthy living, folks!

The Power Of Weight Training

A Journey to Physical and Mental Resilience

If you're anything like me, you understand the impact that weight training can have on both your body and mind. It's not just about lifting weights, it's a holistic journey toward strength, resilience, and self-discovery. Let's talk about the transformative benefits of weight training that go far beyond mere muscle gain.

Weight training isn't just about bulking up. It's about building a strong foundation for a healthier body. By engaging in targeted weightlifting routines, you strengthen your muscles, joints, and bones, reducing the risk of injuries and enhancing your overall physical stability.

As we progressively challenge ourselves with weights, we gradually push our limits. Each set, each rep, is a testament to our determination to surpass yesterday's boundaries and become stronger and more resilient.

The discipline required for a consistent weight training regimen spills over into other areas of our lives. It helps mental strength , teaching us the value of dedication, consistency, and perseverance. The mental strength we develop in the weight room often translates into resilience in our personal and professional endeavors.

Weight training isn't just about the immediate burn. It's a long-term investment in your metabolic health. By building lean muscle mass, you rev up your resting metabolic rate, enabling your body to burn more calories even when at rest. This, coupled with a balanced diet, can help you achieve sustainable weight management goals.

The results of your hard work in the form of increased strength and muscle tone can significantly boost your self-confidence. It's not just about the external transformation but the internal reassurance that you are capable of achieving your goals through dedication and perseverance.

Remember, every journey begins with that first step. Embrace the weights not as a burden but as a tool for sculpting both your physique and your mindset. Let's challenge ourselves, embrace the grind, and revel in the win of every milestone achieved. Together, we can redefine our limits and unlock our true potential.

Conquering the loneliness in fitness

Conquering the Loneliness in Fitness. A Journey to Finding Community and Connection.

While the world of fitness often highlights physical transformations and accomplishments, we understand the emotional journey can sometimes feel isolating. It's crucial to acknowledge and address the lonely side of fitness, as it can impact our motivation and overall well-being. Let's look into the ways we can overcome this sense of isolation and build a supportive community around our fitness journey.

The pursuit of fitness can at times be a solitary path, with hours spent in the gym or pushing through personal limits. Despite the external victories, the absence of a supportive community can leave us feeling disconnected and discouraged. However, know that you are not alone in this experience.

To help with  the loneliness, consider joining fitness classes or group training sessions. Surrounding yourself with like-minded individuals who share your passion for health and wellness can provide the sense of belonging and encouragement you may be missing. Not only does this bring  a supportive environment, but it also offers opportunities for shared goals, challenges, and triumphs.

Consider connecting with online fitness communities and forums. These virtual spaces provide a platform to share experiences, seek advice, and find motivation from individuals who understand the ups and downs of the fitness journey. Engaging in discussions, seeking accountability partners, and celebrating each other's successes can give  a sense of belonging and encouragement, even from a distance.

Remember, reaching out to friends and family for support can also make a significant difference. Share your fitness goals, invite them to join you in workouts, or simply communicate the challenges you're facing. Often, opening up about your struggles can lead to invaluable emotional support and strengthen your relationships.

Remember that building a supportive community is essential to your well-being and success. Find peace in the connections you build , both in-person and virtually, and let them be your pillars of strength. Your fitness journey is not just about physical transformation; it's about nurturing your emotional well-being and finding fulfillment along the way.

Take the first step today. Reach out, connect, and build a community that uplifts and empowers you to achieve your fitness aspirations. Together, let's conquer the lonely side of fitness and thrive in a community that celebrates every step of our journey.

I hope these insights help you find the support and connection you need on your fitness path. Stay tuned for more valuable tips and inspiration to elevate your fitness journey.

Remember, you're never alone on this road to better health and well-being.