Mary Guse

If you’ve been struggling to stay consistent with your health and fitness try these tips to get you back on track

✔️Put on a cute fit ✅

✔️Write down that you will work out, you’re 60% more likely to do it if you write down you’re going to do it

✔️ don’t go grocery shopping when you’re hungry!

✔️Pick a time of day that works best for your body to workout 🏋️ and try to stay consistent with it. This will help you get make it a habit, but remember consistency is 🔑

✔️Plan your meals/snacks for the day or week so you set yourself up for success

Happy long weekend besties 🥰 PS. how cute is this outfit!? Im in love ⭐️

Eating clean and not losing weight? 🧐

The problem with 'clean eating' is that it doesn't take
into consideration energy balance. It's very easy to eat
at your calorie maintenance or even in a surplus while
still only eating 'clean'.
If you are not losing weight then you are not in a calorie deficit.

So how do you know if you're in a calorie deficit?

The easiest way is to track your intake for a couple of weeks consistently. If your weight decreases then it's likely you are in a deficit, if not then it's likely you are at calorie maintenance and would need to reduce your
calories (or increase your calorie expenditures) to create a calorie deficit.

1:1 coaching coming soon

Dietary fat is so important for us for us. It helps with:
- brain and nerve function
- hormone production
- vitamin absorption
- supports cells growth
- keeps cholesterol levels/ blood pressure in check
- keeps the body warm and protects the organs

Dietary fat for the longest time was considered unhealthy for us, we avoided it like the plague….we now know better!

Choose healthy unsaturated fats like avocado, nuts/seeds and oils such as olive oil are all great sources of dietary fat

If you’re experiencing things like brain fog 🧠 during the day, than try incorporating some nuts into your diet!

Get lean and strong without the hassle of spending hours at the gym or breaking the bank!

Often people think that home workouts are not as effective as gym workouts… if that’s what you think, try one of my workouts 😅

here are some ways you can make your workout harder and more effective at home:

- tempo. Slow down your exercises this will make a HUGE difference

- adding in pulses to your exercises will keep the muscle under tension for longer

- do unilateral movements

- add resistance bands / weights to your home workouts

- take shorter rest breaks between sets

-add static holds (eg squat holds) this is underrated!

YouTube: body bliss coach

Try one of my workouts today, from the comfort of your own home! 🏡

Dietary fat was once thought to be unhealthy for us. However studies have shown that fat is ESSENTIAL for many bodily processes, healthy unsaturated fats can actually lower the risk of heart disease and cholesterol levels if swapped with saturated and trans fats! hopefully this helps you understand what fats are healthiest to consume!

Over consuming dietary fat can lead to weight gain as fat is the most calorie dense macronutrient.

The best sources of fat to include in your diet:
- fatty fish
- avocados 🥑
- nuts 🥜
- seeds
- olive oil

❌ Remember limit the amount of trans fats in your diet, as they add no nutritional value to the diet. These foods are usually processed or refined.

Reading nutrition labels can be really confusing. Knowing what nutritional information to look for can help you make the best choices for your health and help you avoid unnecessary:
- calories
- saturated fats
- added sugars

The main thing you should look for when choosing healthy foods is the nutrition information panel!

Hope this was helpful, if it was give this a
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What is the best diet?
To lose weight?

🤔 guess what?

There is no 1 SPECIFIC DIET TO FOLLOW, everyone is different!

❗️The diet you should follow is the one you ENJOY! You can get in the best shape without eliminating food choices or depriving yourself!

🗝 what matters when it comes to losing weight is being in a CALORIE DEFICIT

✅ that means if you are supposed to be eating 1500 calories a day, in order to lose weight, the diet you follow has nothing to do with weather or not you will achieve results. The number of calories is what matters.

👆As long as you’re getting your essential macronutrients, the remaining calories you can choose whatever your preference is!

✔️ if higher protein diet works… GREAT
✔️ if higher carb diet works… GREAT
✔️ if higher fats work… GREAT

🥗Remember do what works for you!

If weight loss is your goal than you need to be consuming less calories than what your daily expenditure is

If your goal is maintenance than your calories in should match your calories burned!

If your goal is weight gain than your calories in should be more than your expenditure during the day!

Hope this clarifies things for you depending on your goals!

SWIPE ➡️ Here are some of the reasons why your body needs protein

Also knew 6min back workout has been uploaded! Link in my bio to workout with me 😍

YouTube: Tone up with Mary

SWIPE ➡️ Are you eating enough protein?!

Protein can be found in
✅ Meat & poultry
✅ Seafood
✅ nuts & seeds
✅ legumes / beans
✅ dairy products

Hopefully I can inform at least 1 person to understand the importance of protein for your body!