Mary Makes Muscles

If you're looking to get started with strength training, check out my YouTube page for some simple exercise tutorials. 💪

MaryMakesMuscles - YouTube 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! ❤️💪