Marlabfit

STRONG VS SKINNY 🧐🧐🧐

Strength and being strong is more than building and defining biceps and growing your legs.

It’s about building the strength you need to do every day things like carrying your back pack to and from work/classes or loading your kids into the car.

Being strong allows you to be more functional, fit and efficient.

The truth is:

Strong enhances your life both physically and mentally!

Now the desire to be skinny has crossed just about everyone’s mind and often times we can associate being skinny with malnutrition, under-eating, heavy restriction, and cardio bunnies.

Hear me out 👇

The fact or the matter is SKINNY DOESNT GUARANTEE HEALTHY!

Take this time to write a “note to self” , that in 2022 you will strength train, not only for your physical health, but for your mental health 💪🧠

Activity monitors or fitness gadgets as we’ve come to know them (Fitbit, Apple Watch, Garmin) all have helped transform completely how we measure, track, and feel about our workouts.

Tracker technology allows you to monitor every step, heartbeat, minute of sleep, active calories and calories consumed or expended.

All of this sounds great, right?

Being able to track all of these metrics is great, but should you?

Or should you ditch the gadgets and base your workouts on how you feel?

All in all a device IS NOT needed to keep track of your intensity to reach your goals.

But, they do have many benefits to them that have revolutionized the way we workout!

Fitness devices can

👉Help keep you accountable
👉Challenge you by connecting and sharing progress with others
👉Help you hit + set new personal records

Comment below what did you do before these fitness gadgets ⌚️👇

10 MISTAKES you are making in your health and fitness journey

1. Not drinking enough water

2. Not getting enough sleep

3. Eating too little/too much

4. Doing too much cardio

5. Not lifting weights or enough weight

6. Following unsustainable fad diets

7. Measuring your progress only with the scale

8. Punishing & Rewarding yourself

9. Not being consistent

10. Blindly following a random fitness plan/program

Any of these sound familiar? We all are guilty of at least one of these.

Comment below one(s) are you guilty with?

𝗚𝗿𝗼𝘄𝘁𝗵 𝗶𝘀 𝗮 𝗰𝗵𝗼𝗶𝗰𝗲 🌱🌱

And that is something I have vowed to do for my clients, friends, family & for myself.

As much as this is a body transformation post, the biggest transformation I had was with my mindset.

I could take you all down memory lane, but the truth is that what got me to each state was how “fit” my mind was.

Believe it or not in 2016 & 2019, I was mentally weak.

I hit my lowest and highest weight I’ve ever been and it’s because I didn’t nourish my mind.

I was always sad.

2020 came and COVID-19 shortly after that impacting the world.

I hit rock bottom & I felt like I had lost it all.

I’m sure a lot of you did

But regardless of where I was, I was determined to get my mind, body, and soul in tune with who I envisioned myself being.

I worked hard, I disciplined myself, I prayed, I meditated and I EVOLVED.

Every year I feel we “try” to be better, but unless we take action, we never really “DO”.

Don’t get stuck trying, you deserve more!

Comment below a 🚀 if you’re GOING TO GROW in 2022!

Tips for FAT LOSS 🔪🔪

-EAT PROTEIN - Eating more protein aids in building lean muscle when combined with exercise , which also promotes fat loss.

-LIFT HEAVY - FOCUS on Progressive overload

-LESS CARDIO - Don’t focus on cardio. DO incorporate doses of cardio for cardiovascular health and movement!

-SLEEP - Get your sleep! Not sleeping enough is linked to stress, poor food choices, + hunger, + calorie intake.

-TAKE PROGRESS PICS - Body progress is more than just the number on the scale. Take pictures to actually see physical changes over time!

-PATIENCE - Fitness journeys are not meant to be a sprint, they are a marathon. Enjoy the process and remember nothing you can get easy will guarantee long term results.

-CALORIC DEFICIT - consuming fewer calories than what your body burns

REPETITION!!! - Training to lose fat takes consistency and constant repetition in lifting sessions, nutrition, and routine!

Health is something that requires a lot of little efforts to have an AMAZING RESULT.

YOU GOT THIS! 💪

————————————————

TIPS para PERDER GRASA:

-Consumir proteína
-Levantar pesas
-Poco cardio
-Dormir lo suficiente
-Tomar fotos
-Ser paciente
-DÉFICIT CALÓRICO

REPETICIÓN!!! - para perder grasa toma consistencia y mucha repetición en tus sesiones de gimnasio, nutrición, y rutina

La salud es algo que requiere muchos esfuerzos para obtener UN RESULTADO ASOMBROSO!

DALE, Q TU PUEDES 😘

FITNESS MYTH: CARBS WILL MAKE YOU FAT

❌WRONG!❌

I’m here to de-bunk this never ending fitness myth for you.

Carbs DO NOT make you fat.

Carbrohydrates are 1 of 3 macronutrients that you NEED for your body to function properly (the other 2 are proteins + fats).

No one specific food group alone causes weight gain.

What DOES cause your weight to go up is eating in a caloric surplus. If you are eating more calories than what you are burning, you will gain weight.

Carbs on the other hand can be an asset to your fitness journey because they:

🍞Can help increase training intensity
🍞Promote muscle growth
🍞Aids in fat loss
🍞Keep you functioning (body’s main source of energy)
🍞Taste great

So before you go and chose to do a low carb diet, remember you can still get your dream body without giving up carbs!

—————————————————

MITO: Los carbohidratos te hacen engordar

❌❌❌

Los carbohidratos NO te hacen engordar.

Carbrohidratos son 1 de los 3 macronutrientes NECESARIOS para que el cuerpo funcione correctamente (las otras 2 son proteínas y grasas).

No hay ningún grupo específico de alimentos que cause el aumento de peso.

Lo que hace que el peso incremente es comer en un excedente calórico.

Si estas consumiendo más calorías de las que estas quemando, aumentarás de peso.

Carbrohidratos, por otro lado, son la fuente principal de energía del cuerpo y:

🍞Pueden ayudar a aumentar la intensidad del entrenamiento
🍞Promueven el crecimiento muscular
🍞Nos mantienen con energia
🍞Son deliciosos😋

Así que antes de elegir hacer una dieta baja en carbohidratos, recuerde que todavía puedes obtener el cuerpo de sus sueños sin renunciar a los carbohidratos!

𝙒𝙝𝙮 𝙞𝙨 𝙮𝙤𝙪𝙧 𝙒𝙃𝙔 𝙨𝙤 𝙞𝙢𝙥𝙤𝙧𝙩𝙖𝙣𝙩? 🤔

Knowing your why is the most crucial component for setting and achieving your fitness goals. And making it clear is where many seem to struggle.

➡️Do you want to lose weight/build muscle?

➡️Do you want to eat better?

➡️Do you want to look sexy + feel better?

We know that you want it, but WHY do you want it? 🤷‍♀️

Your desire to look better and your goals have to have enough depth for you to want to accomplish it. If your why isn’t personal enough, you won’t put in the time, effort, planning, prep, and work you need to get your dream body.

Knowing your WHY will:

👉Give you a target
👉Make working out efficient
👉Help you see progress
👉Give you motivation

Take some time and really brainstorm on what your fitness goal is for the upcoming year. Ask yourself “Why do I want to be in the best shape of my life?”

Comment below/DM me your why!💗

𝗛𝗼𝘄 𝘁𝗼 𝗺𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗱𝗿𝗲𝗮𝗺 𝗯𝗼𝗱𝘆 & 𝗳𝗲𝗲𝗹 𝘀𝗲𝘅𝘆 𝗱𝘂𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝗵𝗼𝗹𝗶𝗱𝗮𝘆𝘀 𝘂𝘀𝗶𝗻𝗴 𝗧𝗵𝗲 𝗖𝗜𝗗𝗘𝗥 𝗙𝗼𝗿𝗺𝘂𝗹𝗮 🎄🦃🎉

Most people dread the holidays and feel like they’re committing their biggest sin with their fitness goals!

I’m here to tell you they’re WRONG.

I personally created The CIDER Formula for you to stay on track with your goals, feel sexy & continue to build your dream body without feeling the need to starve or overexercise while eating good food!


Follow this during the holidays & thank me later! 😋

C- Clean eating
Think about balance when going into your meals. Choose foods that have a good amount of protein and yummy carbs. Keep in mind you can have a piece of EVERYTHING!

I - Indulging
Before indulging in all the goods, plan ahead! Listen to your cravings and be ready to have some of this and that.

D - Drinking
When drinking, don’t deprive yourself! Remember to drink lots of water to stay hydrated and have your favorite cocktail!

E - Exercising
Plan active activities with your family and friends that get you up and moving! Or have a partner workout with a friend, family member, partner before going to your holiday party.

R - Relaxing
With all the hustle and bustle going on, remember to sit down and relax with the ones you love most. It’s good for your health