I help women and men become self-confident & resilient by building a stronger body & mind through strength training, nutrition training, and mindset coaching.
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If you're looking to get started with strength training, check out my YouTube page for some simple exercise tutorials. 💪
Weight loss coach. IG: .makes.musclesWebsite: marymakesmuscles.com You can find my 1:1 coaching application there.Follow me on Instagram and tiktok for ...
There is a new article up on my website
Head to the link below to read it
https://marymakesmuscles.com/articles/f/5-ways-to-achieve-anything
In this article, I give you 5 actionable ways to make sure you achieve your goals
While you’re there, please look around my website and at my other articles
You’ll find great information there to help you on your fitness journey
Let me know if you read it and what you think
Thank you and talk to you soon!
Mary
Never let this happen
Life is going to throw curve balls at you, that’s impossible to avoid
Things won’t go as planned
I’m going to give an example.
Say you came to me for coaching and wanted to lose 20 lbs
I’ve said this before, but somewhere around 1 lbs per week is a good average rate of weight loss
So how long should it take to lose those 20 lbs?
You’re probably thinking, 20 weeks of course
Nope
If someone tells me 20 lbs, I’ll tell them around 30-35 weeks to see the end result they want
Why?
Because we’re not robots
You will miss a workout here and there
You’ll go out to eat with friends and go over your calories
Stuff happens
And that’s not a bad thing, it’s just life
Because even though you miss a workout or go over your calories
As long as you don’t use that as an excuse to quit, you will get to your goals
It might take “longer” than you expect
But it actually won’t, because you’ll actually achieve your goals in those 30 weeks instead of what would have happened if you quit
So don’t be confused and think you have to be perfect
And now that you know you don’t have to be perfect, you have no excuse to quit
Your only option is to keep going.
You got this
Consistency is key when it comes to your nutrition habits and seeing results.
Here are 5 ways to improve yours:
1. Have a plan. No matter what, you can make a plan. It doesn’t need to be the perfect plan, but when you have an outline and general idea of how your nutrition will look going into the day. You’re immediately at an advantage.
2. Set realistic expectations. Not just for your outcomes you want, but for what action you can take. Your plan has to work for your life in order for you to be consistent with it.
3. Have a go-to list of minimum things you always do. These actions might seem small, but done consistently they build the habits you need to make progress. Reference this list on days you are unmotivated and don’t feel like doing anything. Doing something is all you need to do to keep going.
4. Know that there will be off track days. They’re inevitable. Don’t let them stop you or make you think you’ve failed. And don’t use them as an excuse to quit. Just keep going.
5. Stop calling yourself inconsistent. What you tell yourself becomes reality. Speak to yourself in a positive way, and tell yourself that you are now someone who is consistent.
You got this!
Follow me for more helpful fitness and nutrition tips!
If you would like to lose body fat, let's break this down.
Because the truth is, it can be simplified down to one thing.
A calorie deficit.
If you're not losing weight, it's because you're not in a calorie deficit.
It doesn't matter how many carbs you're eating.
Or what supplements you're taking
Or how much cardio you're doing
Or if you're eating clean or doing keto
If you aren't in a calorie deficit, you will not lose weight.
But I said it was simple, not easy.
So before you worry about any of the things listed above, embrace the simple things.
✅️ Start to track your nutrition
✅️ Set a reasonable calorie goal that you can be consistent with
✅️ Increase your protein portion sizes with your meals
✅️ Eat primarily nutrient-dense, whole foods
✅️ Walk daily
✅️ Strength train
✅️ Get quality sleep
Do these things consistently and be patient
Keep repeating all those things and you will get there
I hope this helps!
Talk to you soon
Mary
There is a new article on my website going over how to set goals in a way that makes them achievable.
Visit the link below to read it! ❤️💪
https://marymakesmuscles.com/articles/f/goal-setting-for-optimal-results
Most people won’t read this caption.
But if you are one of the few who does, let’s get into it.
These are some things we need to normalize when it comes to fitness.
Women can and SHOULD lift heavy ass weights.
The days of doing constant cardio are over.
Lift heavy, you’re stronger than you think you are.
It’s really fun, plus you’ll feel like a total bad ass.
Second, let’s normalize celebrating your own wins.
It doesn't matter how big or small you think they are.
Every win is a big win, because the small ones add up.
It could be adding 5 lbs to one of your lifts. Or fitting into a new pants size. It could be saying no to a certain food sometimes, and enjoying it without guilt the others.
Pat yourself on the back. Because you rock and deserve to be recognized!
Third thing to know: changing your body composition isn’t always easy or fun.
And that’s okay.
You’re not going to get through this without any effort.
If it were easy, everyone would do it.
Sometimes you’ll have to make sacrifices.
But in the end it will be worth it.
Finally - I promise you, losing the last 5-10 lbs isn’t as cool as you think it is.
It won’t make your life any better.
It might actually make it worse. Because it requires MORE sacrifice than you want to make and can keep up with in the long run.
Screw those last 5-10 lbs. Channel that energy to lifting heavier or getting your first pull up.
Those things are way cooler.
So you read the whole caption?
Let’s go!!!
Let me know, and let’s normalize these 4 things.
-Mary
Who has been guilty of putting too much emphasis on the scale?
🙋♀️
The scale does play a role in progress, but it is just one part of MANY different factors in this whole deal.
Sometimes the scale won’t change but MANY other things are happening.
And let’s not forget how important your relationship with food is for long term success.
I would argue it’s the MOST important factor when it comes to progress.
Here’s something to try:
Copy the list above on a sheet of paper.
And for every week you feel one of them happening, put a check mark next to them.
This will help you stop ONLY looking at the scale.
Put some energy into the above things.
Celebrate all your wins, not just the scale.
And enjoy the process.
You got this!
If you're looking for a plan to reach your weight loss goals, and get strong, fit, and confident; my 1:1 coaching program can do those things for you.
When you're ready to learn more and get started, fill out this application below so I can get in touch with you and see if we're a good fit to work together.
https://marymakesmuscles.com/1%3A1-coaching-application
Questions? Just send me a DM or comment below! ❤️💪
This is a great exercise for your hamstrings and glutes.
You can really load them up because the landmine secures one end of the barbell and that can work to stabilize you on this challenging single leg exercise
Here's how to do it:
Insert the barbell into a landmine attachment.
If you don't have one, you can wedge the barbell on the floor in the corner of a room.
Just put a small towel or pillow down to keep it from tearing up the wall.
Another "hack" is to cut a tennis ball in half and put it on the end of the barbell, then place it against the wall.
Works great.
Once you have the barbell set up for a landmine, grab the other end of the barbell in the position shown in the video.
You'll want to hold it with your "inside" hand (hand that is closer to the landmine)
Next, get your shoulder back and down away from your ear, and keep the back of your armpit squeezed on the side that's holding the weight.
Brace your core, and now you're ready to get moving.
The movement comes from pushing your hips back.
Don't think about reaching down with the weight.
The weight stays close to your body and is only moving down because your hips are going back.
Stay strong and stay stable.
The leg that is closest to the base of the landmine comes off the ground and travels up towards the ceiling.
The other leg stays planted, and keep a slight bend in that knee.
Push those hips back, keep that armpit squeezed shut.
Once you feel a big stretch in the back of your planted leg, and your hips won't go back any further.
You've found your range of motion and can stop.
Pause for a second. Then bring your hips forward to come back up.
You're not standing up with your lower back, think hips forward.
When you get to the top, squeeze that butt cheek of the same side as your planted leg.
Keep your chin tucked the whole time too, and go get some gains!
Add 3 sets per leg at about 6-10 reps early/mid-workout on your leg days.
Push yourself and get stronger!
Stop doing this.
We are less than 2 weeks from a new year and you’re probably thinking about new years resolutions.
Remember this:
You aren’t going to knock your current house down and rebuild a mansion in one day.
It’s a process, there are procedures involved.
First you have to safely clear the ground before you can even start to lay the foundation.
The same thing applies to your fitness goals.
You can not completely overhaul your entire life and habits overnight, or in one week, or one month.
It’s not going to happen.
Instead of trying to workout 7 days a week, change your eating habits, and cut out all sweets in the span of 2 days.
Why not take things slow?
Focus on a week of weighing your food and tracking your calories.
Then the next week, focus on hitting your calorie target.
Then the next week, add in hitting your protein goal.
Get really good at those things week after week. Succeed at them. And build up confidence.
Before you add anything else.
That is how the process works.
Building confidence in yourself and seeing yourself succeed creates motivation to keep going and make changes.
But if you try to change everything at once, the opposite happens.
You get overwhelmed, burn out, and think you failed. So you quit.
Avoid that. Take things slow. Make small changes.
Your results might start “slower” in the short term.
But will actually be faster long term because this time around they are here to stay.
You got this!
- Mary
This is really important because people will spend their entire life chasing a number on the scale.
Or chasing “the last 5-10 lbs” that are so hard to lose.
When in reality, it is a futile effort.
Because you’ll never win.
If it is draining to get to that number you have in mind, and requires massive effort and sacrifice, maintaining it will be near impossible when and if you do get there.
But I’ve seen many times where people think they need to weigh let’s say 140 lbs
But then through strength training, they start to build muscle.
They start to lift weights, get stronger and feel great.
And they love the way they look, feel great, and their workout performance is awesome at 150 lbs.
But in their mind they’re fixated on that 140 lbs because they haven’t “reached their goal weight” yet.
Let go of that.
Take your “goal body weight” with a grain of salt.
Because there are so many other factors that are more important than what a little number that changes everyday is.
Keep that in mind and don’t sacrifice your joy for the number you see on the scale.
Sound good?
Talk to you soon.
Mary
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I’m not talking about an occasional off track day or things that come up sometimes.
I’m talking about continuously stating you want something to be different, but not doing anything about it.
Therefore nothing changes.
Fact: being “all talk” won’t get you very far.
Another fact: you prioritize things that are important to you.
So if your health and fitness is important, you'll make time for it.
Wishing and wanting isn’t enough.
You need to take action.
Even if it is messy action at the beginning.
If this is overwhelming and you don’t know where to begin. Start small and take baby steps.
No one achieves change overnight.
Just show up. Day after day and keep promises to yourself.
A great strategy is to set some non-negotiables to keep you healthy, strong and fit.
Her are mine: 30-minutes of outdoor movement per day, and eating 2 pieces of fruit and 2 servings of veggies per day.
SHARE your non-negotiables below. It will probably help others to see them and give them ideas for themselves.
The hardest part is just starting.
We usually play things up in our mind to be harder than they actually are.
Whether it’s cooking dinner.
Or doing a workout.
Or taking a walk.
Whatever it is.
You aren’t going to feel worse for doing something positive.
The key is to just begin.
A hack for that is to pull up the clock app on your phone and go to the timer.
Plug in 5 minutes, and press start.
And then go.
Do something for 5 minutes.
It doesn’t matter what you choose, the key is to just start something positive.
If after 5 minutes you want to go sit back down on the couch and scroll through Instagram, do that.
But chances are, that after you start something you will want to keep going.
It will seem less daunting.
And if you stop and all you do is the 5 minutes, that is still better than zero minutes.
Remember this the next time you are feeling unmotivated to do something.
It will pay off in the long run, I promise.
Talk to you soon ❤️💪
- Mary
Knowing these 4 things would have saved me a lot of stress at the beginning of my own fitness journey.
I hope sharing them with you today, will make yours easier.
Let’s talk about how to apply them.
1 - It’s not a good idea to try to change everything at once.
Rather than doing that, pick 1-2 habits at a time to focus on.
Maybe for the first few weeks you add 2 10-minute walks to your day and make sure you include a high-quality protein source with every meal.
Once you’ve gotten used to that, you think about adding other habits like tracking your calories or strength training 3x a week.
If you try to take on too much at once, it will be overwhelming and you’re much more likely to quit.
Start small to get big results.
2- Let go of the deadlines.
You have enough of those in life. And when it comes to losing weight, thinking you need to do it fast will only stress you out and be discouraging.
Again, focus on your action and building habits. Make consistency your goal instead of outcomes.
3- It’s not just okay to make mistakes, but they are a good thing.
They are an opportunity to learn so that the next time, you’ll know what to do.
Reflect on your mistakes and use them to grow.
No one is perfect, and the only way to improve and ultimately hit your goals is to keep going.
4 - Motivation isn’t going to get you very far.
And it especially won’t carry you through the hard times. There will be hard times.
This is where having an action list is beneficial.
Make a list of 3 to 4 things that you can do when you’re not feeling motivated.
And on those times when you don’t feel like doing your workout, or making a healthy meal, look at that list.
And do one thing on that list to get you up and moving.
The list might say to drink a big glass of water. Or put your shoes on so you can go for a walk. Or do 20 squats. Or eat a piece of fruit.
Just something, to get you moving in the right direction and off your .
This is your go-to list for when you are feeling unmotivated.
Use these tips to help you out on your weight loss journey.
And follow me for more practical fitness advice!
Talk to you soon.
Mary
I'll be hosting a free webinar on Tuesday night about how to navigate holiday eating.
Here is what we will cover in the webinar:
* Understanding why you struggle to stay on track over the holidays
* How to shift your mindset
* Tips and tricks for handling holiday food pressures
* How to enjoy holiday parties and still prioritize your health and fitness goals
If you're interested in joining me, visit this link:
https://marymakesmuscles.com/free-webinar
And of course you can send me a message if you have any questions!
Have a great weekend and talk to you soon! ❤️💪
This is an edition of 𝙬𝙝𝙖𝙩 𝙣𝙤𝙩 𝙩𝙤 𝙙𝙤.
𝗙𝗶𝗿𝘀𝘁 of all is eating under 1000 calories a day.
Please don't do that.
I get that some women are shorter with a smaller frame, and have to eat 1200 calories a day to lose weight.
And that is a select few who are 4'11 or under.
But never have I seen anyone who needs to eat under 1200.
It's just not necessary and is too low to sustain.
𝗦𝗲𝗰𝗼𝗻𝗱, is to use exercise as a way to punish yourself for eating.
Whether it's certain foods, food groups, or a certain amount of food.
This is never a good idea and will build a very bad relationship with food.
Food is food, and you didn't do anything wrong because you eat a cookie or a piece of pie.
Stay consistent and 𝘴𝘵𝘢𝘺 𝘤𝘩𝘪𝘭𝘭𝘦𝘥 about it.
𝗡𝗲𝘅𝘁, is to cut out entire food groups.
This just makes you want them more.
The moment a food or food group becomes "off-limits", it's never going to end well.
Not to mention that all the food groups have very important vitamins and minerals that you need for your health.
𝗙𝗼𝘂𝗿𝘁𝗵, is thinking not eating all day is a "win".
So many people think this is a good thing for their diet.
No, because at night you will be freaking starving and end up over eating.
Start eating more during the day.
𝗟𝗮𝘀𝘁𝗹𝘆, never think you are a failure if the scale goes up.
The scale isn't going to go down every single day.
It will always fluctuate.
And that is normal and okay.
Don't freak out.
𝗬𝗼𝘂 𝗴𝗼𝘁 𝘁𝗵𝗶𝘀! ❤️💪
- Mary
There is a new article up on my website! 😁👍
In it I tell you all about what it really means to build motivation.
If you've struggled with getting motivated, or achieving the change you want when it comes to your weight loss goals, this article will help you out.
Head to this link to read it:
https://marymakesmuscles.com/articles/f/how-to-build-motivation-to-lose-weight
While you're on my website, you can look around and even check out the other 50+ articles I've written.
If you read it, let me know! ❤️
And if you have any questions or need anything from me, send me a message or leave it here in the comments.
Talk to you soon! 💪💪
- Mary
1:1 Coaching specials are available now!
DM me to learn more, or visit here to apply.
https://marymakesmuscles.com/1%3A1-coaching-application
Be signing up you will:
✅ Begin to implement new habits
✅ Get stronger
✅ Build confidence
✅ Develop consistency
✅ And feel better!
Do all these things without having to cut out your favorite foods
You’ll have a plan in place to start feeling confident and fit.
There is no reason to wait, there will never be a “perfect” time.
The key is to just START.
I’m here and ready to help and would love to hear from you.
DM me any questions you have or to learn more!
Have a great day!
Mary
Hi there!
I just wanted to take a moment of your day to say thank you.
Thank you for following me, thank you for supporting me, and for any kind message or comments you send me.
Without you reading this, I would have no one to share my passion for health and fitness with, and I appreciate you.
I also want to take a moment to tell you a little about me, and how I got to where I am today as an online fitness coach.
I started my own health and fitness journey in 2019.
But it actually began long before that with many years of frustration due to misinformation about what it takes to live a fit and healthy life.
Before 2019, I thought being healthy meant being restrictive.
I thought it meant punishing myself for eating "bad" foods or for overindulging.
My whole life and outlook on healthy living changed when I started to focus on what I could give to myself instead of what I needed to take away.
I started to show myself more compassion and add back to my own life instead of taking away.
I started to focus on getting stronger, getting more sleep, and eating more nutritious foods that made me feel good.
Instead of constantly trying to break myself down, I started to build myself up.
And that is why I'm here, to share what I learned with you.
I want to make an impact and help you feel your best and set you free from a life of restrictive dieting.
I want to help you create change in your life.
And having you follow me and support me lets me know that I am doing that, at least I hope I am.
I am a coach, and I offer a 1:1 nutrition and strength training coaching program that will help you achieve the change you want, with structure and accountability.
It takes all the guesswork out of you for your nutrition and workouts, and teaches you how to make sustainable progress with your health and fitness goals.
I don't do a lot of "selling" to you, because you know the deal.
I'm here for 1:1 coaching if you are interested. All you have to do is send me a DM or visit the link in my bio.
But no matter what, I am here to help you in any way I can and appreciate you a ton.
And I want to succeed and reach your goals and be happy more than anything.
Send me a message anytime if you want to chat or have any struggles on your journey you'd like some help with.
Have a great day and I'll talk to you soon!
Mary
Did you overdo it this weekend?
Have more appetizers than you intended to?
I’m here to tell you this:
You don’t need to “make up for it”
You don’t need to fix anything.
You definitely don’t need to punish yourself for it by doing hours of cardio or restricting your food even more.
One weekend won’t define your journey.
This is a game of consistency, not perfection.
If you can bounce back after an off-track weekend, and get right back to normal, that is enough.
Then use the weekend to learn what you can do differently next time.
Ask yourself why you overate.
Did you restrict too much during the week and you “snapped” by the time the weekend came around?
Did you not fill up on protein and veggies early in the day to control your eating later on when you went out?
Did you drink too much alcohol and not enough water?
Did you arrive at a party starving instead of having a healthy snack beforehand?
Whatever it is that caused the overeating, reflect on it and decide what you can change next time.
And in the meantime this week, don’t punish yourself for what is already done.
Punishing yourself means that you did something wrong. You didn’t do anything wrong. Just get right back to it and move on.
You got this.
Manassas, VA
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The cable face away bicep curl is a great bicep curl option They are also friendly if you have cranky elbows You will need a double cable machine to do them Take a few steps away from the machine Slight forwards lean Staggered stance for better balance Get shoulders back With your shoulders down and back, curl up Full extension at the bottom Full curl Keep elbows by your side Breathe and keep your core braced to maintain stability as you curl Find a weight that is challenging but allows you to go through the exercise with great form If DB curls don’t feel great, give this one a try Do about 3 sets of 10-15 reps Talk soon! Mary #bicepcurls #upperbodyday #upperbodyexercises #armday #howtobuildmuscle #biceps #bicepexercises #howtogetstrong #fitnesstips #fitnesshelp #fitnessplan #liftingweights #upperbodyworkout #upperbodyworkouts #workouttips #exercisetips #armworkouts #bigbiceps #gains #strengthtraining #strengthtrainingtips
Going over the three most common reverse lunge mistakes That I want you to avoid Watch and save this video to help you fix these 3 things And share with friends so they can do the same 🙂 #legday #legdayexercises #lunges #legdayworkout #legdayworkotus #legdayexercise #lowerbodyworkouts #legworkouts #legexercises #lunges #athomeworkouts #workoutmotivation #workoutroutine #fitnessroutine #beginnerworkouts #workout #workingout #exercisetips #workouttips #fitnesstips
I know there is a lot of information out there when it comes to your workouts You might think you need to be in a "fat burning zone" Or that you only have a good workout if you are Having your highest heart rate ever and can barely breathe Checking your watch and making sure you're burning as many calories as possible Or, sweating more than ever I want to tell you this though None of these things are needed for with having an effective workout Having a higher heart rate doesn't mean you're burning more body fat Sweating doesn't mean you're losing more body fat The "calorie burn" you see on your watch is inaccurate Plus your nutrition takes care of fat loss, not your workouts So with that being said, your workouts should be centered on improving your performance Lifting more weight. Doing more reps. having better form. Doing more pull ups Stop putting your focus on things that don't really matter Don't chase the feeling, chase the result of chaning your body, getting stronger, and feeling like a beast. Progressive overload is the way to go. Talk soon! Mary #womensworkouts #strengthtraining #strengthtrainingtips #strengthtrainingforwomen #workouttips #fitnesstips #progressiveoverload #gymtips #workoutroutine #fitnessroutine #getstrong #gymmotivation #fitnessmotivation #workoutmotivation #fitnessjourney #tonedbody #workoutadvice #fatburningzone #fatburningworkouts #fatburningworkout #calorieburningworkout
If you’re working to get stronger on chin ups Add this variation to your training It is the eccentric only chin up You will build a lot of strength Eccentric means you are only focusing on the lowering part You want to lower slowly and with control It’s harder than it sounds You want to use as little energy as possible to get above the bar Do a bench, or a box is a good idea In this video my bench wasn’t high enough so I found something else to help me climb up Depending on what is available to you, you might have to get creative too While controlling the descent, focus on having good chip up form Keep tension in your body to keep your body tight and still That makes it way easier to control the movement Put this variation in your chin up rotation I’ll be bringing you 3 others to add too in the coming days! Talk to you soon! 💪💪 -Mary . . . #chinups #pullups #upperbodyday #pullupsallday #upperbody #upperbodystrength #shoulders #bouldershoulders #bodyweightexercises #bodyweight #bodyweighttraining #strongbody #getstrong #workouttips #workouts #fitnesstips #fitnessroutine #workoutmotivation #gymtips #fitnessmotivation #funworkouts
Do your knees hurt while doing squats? Tyr to fix that by doing these three things First, don’t drive your knees forward first When you break at your knees first, it puts a lot more pressure on them Instead, start with a slight break in your hips like your hips are being karate chopped back This will put more pressure on your glutes and hips and less on our knees Second, don’t let your knees cave in on the way up or the way down Keep your knees in line with your second or third toe Then at the button, think about pushing the ground away from you and using your glutes to come back up Annnnnd finally… Simply perform a box squat This will take pressure off your knees at the bottom I hope these helped Talk to you soon! Mary #squats #squatform #formtips #legday #lowerbodyworkout #lowerbodyexercises #legdayworkout #legdayworkouts #workoutforbeginners #beginnerworkouts #workouttips #exerciestips #fitnesstips #workouthelp #fitnessmotivation #strengthtraining #strengthtrainingtips #beginnerexercises
Some of the most common seated shoulder press mistakes First, don’t have the bench completely upright You want a slight incline This will allow you to get more of a stretch in your shoulders at the bottom and can take stress off of your shoulders Second, don’t have your elbows out wide at 90 degrees Tuck them in to 45 degrees And finally, you’re not trying to press up and in front of you Press up and above your head I hope these helped! Share with friends so they can see too! 💪💪 . . . #shoulderworkout #shoulderpress #shoulderexercises #shoulderexercise #shoulderworkouts #strongshoulders #upperbodyworkout #shoulderdstrength #workoutroutine #workouttips #gymtips #gymmotivation #workoutmotivation #exercisetips #fitnesstips #fitnessroutine #getstrong #liftingweights #strengthtrainingtips #strengthtraining
There are progressions and regressions to any exercise No matter your experience level, choose the one that is right for you Focus on form, and over time, the more challenging variations will become more doable Instead of a 2 dumbbell reverse lunge ➡️ supported lunge Instead of a floor push up ➡️ elevate your torso Instead of standard chin ups ➡️ start with a rack chin Instead of starting with a barbell squat ➡️ master the goblet squat There is always a way to improve and get stronger, no matter where you currently are 💪💪 You've got this! . . . #exercisetips #exercisevideos #workouttips #workoutmotivation #workoutroutine #fitnessroutine #fitnesstips #fitnessmotivation #fitnessjourney #gymmotivation #gymtips #strengthtraining #strengthtrainingforwomen #strengthtrainingtips #womensweightloss #womensworkouts #womenwholift #fatlosstips #fatburningworkout #calorieburningworkout
This might seem like a very simple exercise But it is easy to get the form incorrect on it Don't let that be you! First, you need to make sure your shoulders are down and back And not rounded forward This will ensure you can full work all 3 parts of your tricep Next, make sure you get the full range of motion by fully extending at the bottom Those first two tips are massive But this next one is the biggest: Make sure that on the way up, you're not letting your elbows travel forward This defeats the whole purpose of lenghtening the triceps Keep those elbows back and locked in place on the way up Hope this helps #triceps #tricepworkout #tricepexercises #tricepworkouts #upperbodyworkouts #upperbodyworkout #upperbodyexercises #armday #tricepextenstions #workouttips #workouttip #fitnesstips #fitnesstip #strengthtraining #beginnerworkouts #workoutroutine #workoutmotivation #exercisemotivation #fitnessmotivation #gymtips #gymworkouts #exercisetips
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Here are 6 tips to help improve your sumo deadlift. 1. Keep your shoulders down and back, away from your ears. 2. Squeeze your armpits shut in the back These will help engage your lats 3. Keep your arms long and take the slack out of the bar 4. Think about breaking the bar in half with your arms - 5. You're not pulling the bar up, you're pushing the ground away from you 6. Imagine there is a crack in the ground between your feet and you're trying to make that crack wider Rip the ground apart with your feet And a 7th one for bonus - 7. Work hard and don't quit! 💪💪 . . . #sumodeadlift #deadlifts #strengthtraining #lowerbodyworkout #legday #legdayexercises #legdayworkouts #lowerbodyworkouts #legday #sumodl #liftingweights #womenwholift #strengthtrainingforwomen #strongwomen #gethealthy #getfit #getstrong #strengthtrainingtips #beginnerworkouts #fitnesstips #fitnessmotivation #workoutmotivation #workouttips
Exercise is a vital part of your weight loss journey But should be used properly. It is not to burn calories, or to: Burn off food Punish yourself for overeating Earn more food Exercise is meant to add to your life and build your body up Not to make your life harder The purpose of exercise isn't to lose weight or to create your calories deficit Nutrition is the driver of weight loss The purpose of exercise goes beyond that It is a tool to: Prevent injury Build strength for daily life Decrease pain Prevent disease Improve your movement All of which will add up to a better and longer life! Stop looking at exercise as something you have to do to lose weight Because you're missing it's true worth and value Hope this helps - lift heavy! #workouttips #exercisetips #weightloss #weightlossexercises #fatburningworkout #losefat #loseweight #weightlossworkout #weightlossworkouts #strengthtraining #strengthtrainingtips #strengthtrainingforwomen #womensweightloss #womensworkouts #beginnerworkouts #fatburningworkouts #fatburningexercises #burnfat #fatburners #fatburner #howtoloseweight #howtoburncalories #fatlossworkout #fatlossworkouts
This is one of my favorite variations of rows and back exercises Having the support from the bench gives you more stability and makes it so you don’t have to necessarily support your bodyweight Which allows you to lift more weight and decreases the risk of injury Since it’s such a great exercise, let’s make sure we’re doing it right Rist, stop thinking you are pulling the weight UP You aren’t pulling the weight up, you are pulling the weight back Second, stop lifting your chest off the bench a ton This can cause some lower back pain, and makes for a less effective exercise You want to think about almost pushing your chest into the pad as you pull your hands back And finally Stop letting your shoulders round forward You want to keep your shoulders shoved in your back pocket, and pulled down and back away from your ears Give it a try and I hope this helped #backworkout #backworkouts #backday #backdayworkouts #backdayworkout #bentoverrow #dumbellworkout #dumbbellworkouts #workoutsforbeginners #beginnerworkouts #backexercises #athomeworkouts #exercisetips #fitnesstips #beginnerexercises #strengthtrainingtips #workoutvideos #workoutideas #exercisevideos #upperbodyworkout #upperbodyworkouts #upperbodyexercises #upperbodyexercise #backgains
Fast weight loss isn’t better weight loss And losing at a slower rate often leads to better results long term Because when you lose weight more slowly, you’re likely to lose only body fat and not muscle When you preserve muscle as you are losing fat, your metabolism will not decrease as much And you’ll end up looking more toned and defined when you do reach your weight loss goals. So don’t rush weight loss, do what is better for you in the big picture You got this! . . . #losingweightjourney #weightlossdiet #weightlossdiets #reversediet #caloriecounting #caloriecountingjourney #healthyweightlossjourney #loseweightkeepitoff #sustainableweightloss #howtoloseweight #howtoreversediet #losingweight #fatloss #fatlossdiets #fatlossplan #weightlossplan #helpwithweightloss #weightlossstruggles #weightlosstips #fatlosstips #fatlossadvice
Keep these 5 things in mind when it comes to losing weight 1. You can't mess up your progress in one day All that matters is that you get back on track and keep going The less you left an "off" day or weekend impact you, the easier it is to keep going 2. There is no one food that will make you gain fat There is no "bad" food and nothing you have to cut out completely It's overall calories that matter and creating a diet that works for you and your goals 3. Your weight loss journey will likely take longer than you want it to And that is okay, the more you can learn along the way the better Learning will make maintaining your results long term much easier 4. Walking is super important and very underrated Make hitting your daily step goal a priority and do it consistently A good step goal is somewhere between 5 and 10,000 per day, whatever is reasonable for you 5. The only way your fail is if you quit So never do that Keep going #weightlosstips #weightlosstipsforwomen #womensweightloss #weightlosshelp #tryingtoloseweight #caloriecountingdiet #caloriedeficit #caloriedeficitdiet #fastweightloss #loseweightquick #quickweightloss #howtoloseweight #weightlossstories #myweightlossjourney #fatlossjourney #fatlossadvice #fatlosshacks #fatlossgoals #weightlossgoals #weightlossadvice #weightlosstips
Top 10 protein sources Watch this video to find out my top 10 sources of protein But please know there are many others to choose from These are just my favorites, and excellent sources of it And having these things in your house Will make it a lot easier to meet your daily protein target So set your environment up for success And don’t leave things up to chance If you don’t eat meat, some great options are: Tempeh, tofu, seitan, plant-based protein shakes, lentils, chick peas, edamame, just to name a few. I hope these ideas help! -Mary #protein #proteinshakes #hightproteindiet #hightprotein #highproteinmeals #eatmoreprotein #highproteinsnacks #healthyeating #healthydieting #healthydiet #healthysnacks #healthyweightloss #healthymealideas #healthyeatingtips #healthyliving #caloriecounting #caloriecountingdiet #caloriedeficit #caloriecountingjourney #caloriedeficitdiet
Cable crunches are a great core workout that emphasizes spinal flexion. Watch this video and make sure you're doing them right! FYI if you don't have access to a cable machine, it can be done with bands as well. Let's go!!! 💪💪❤️ . . . #abworkouts #abexercises #abworkout #abexercise #abday #coreworkouts #coreworkout #coreexercises #corestrength #coreexercise #sixpackabs #6packabs #strongfitwomen #beginnerworkouts #exercisetips #fatburningworkout #losebellyfat #losebellyfatfast #strengthtrainingtips #strengthtrainingforwomen #strengthtraining #fatlossworkouts #losefat #loseweight #weightloss #fatlosstips #howtoloseweight
The third tip is extremely important here Do your knees bother you on bulgarian split squats? First, make sure you are keeping a lean forward in your torso and sitting back in your hips This will allow less forward knee travel, which puts less pressure on your knee Second, make sure your knee doesn’t cave inward on the way down Make sure it stays out over your 2nd toe And third Make sure your weight isn’t in your toes as you go down You want your toes to be gripping the ground But your weight to be in your heel and mid foot It should be distributed “evenly” over your feet With your mid foot and heel taking the brunt of it Not putting weight on your toes SAVE this video and I hope it helps -Mary #bulgariansplitsquats #splitsquats #gluteworkout #glutesworkout #gluteworkouts #gluteday #glutes #growyourglutes #legdayworkout #glutesworkout #legday #lowerbodyworkout #legworkouts #legworkout #legdayworkouts #bootygainz #bootyworkout #bootygains
Here are 3 common mistakes on dumbbell lat bias rows Rounding your back. In order to make sure you don’t have a rounded back and that your spine is neutral, video yourself doing them Pulling straight up to the shoulder. When the goal is to target your lats, this won’t do that. For your lats, you want your arm to move down and back and to bring the dumbbell to your hip. While keeping your arm close to your torso Foot too far forward. This can cause you to round your lower back and pull straight up to your shoulder. Step your foot back and create room to have a neutral spine and bring the dumbbell to your hip. SAVE this video and try it out #backworkout #dumbbellexercises #dumbbellworkout #dumbbellonlyexercises #dumbbellworkouts #backexercises #backmuscles #backgains #latworkout #latsworkout #latworkouts #latsworkouts #backexercise #getstrong #getfit #gethealthy #strengthtraining #strengthtrainingtips #weightlifting #beginnerworkouts #workouttips #exercisetips #workoutmotivation #fitnessmotivation #fitnessjourney #getstrong
5 nutrition tips Here are 5 nutrition practices you can put in place to help you control your calorie intake 1- Build each meal around a protein source and a vegetable. This will make your meal more filling for fewer calories 2- Follow the “one plate rule”. All your meals fit on one plate. IF you do go back for seconds, stick to the veggies and the protein for that plate. 3- Learn how to cook a few staple things. If you make your own food, you have much more control over what goes into it than if someone else makes it. And being able to cook is a good life skill to have. 4- Have consistency with the times of day you eat 5- When it comes to sweets and indulgences. If it isn’t an enthusiastic, “hell yea I want that”, go ahead and pass it up. It’s okay to have those foods on occasion, but be choosy when you do. I hope these 5 tips helped Mary #nutritiontips #nutritionhelp #weightlosstips #weightlossplan #weightloss #weightlossplans #weightlossjourney #dieting #dietingtips #dietinghelp #diettips #diettip #losingweight #losingweightjourney #howtoloseweight #fatloss #fatlosstips #fatlosshelp #fatlossjourney #losefat #losingfat #howtolosefat #loseweightforgood #loseweightkeepitoff #healthyweightloss #healthyweightlossjourney #sustainabaleweightloss #gethealthy #getfit
Try this bicep curl superset Spider curls and Incline curls Spider curls will train your biceps in the shortened position Do 12-15 reps of those, the flip over on the bench into an incline curl The incline curl lengthens the bicep Do 10-15 of those, that should get you close to failure and your biceps on fire This is an easy one to set up and to move through But also super challenging and effective Let’s do this! -Mary #bicepexercises #biceps #bicepsworkout #dumbbellworkouts #dumbbellonlyexercises #dumbbellexercises #bicepworkout #workoutmotivation #fitnessmotivation #exercisetips #upperbodyworkout #upperbodyworkouts #armworkout #armworkouts #flex #bicepflex #beginneroworkouts #workoutroutine #exercisevideos #workoutplan #strengthtraining #weightlifting #liftingweights #gymmotivation #getstrong #getfit #gethealthy
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