2 hours ago

Marino's Fitness

Happy birthday to Tom N! ...

2 hours ago

Marino's Fitness

Saturday Mindset: A New Year, a New Decade and a New Diet (a few weeks late)

Diet. It’s a powerful word. Four little letters can translate to restriction, deprivation and guilt. It could also mean control, freedom and power. The media uses the word to either sell happiness or berate you until you’re a slobbering mess. However, the REAL definition of the word, according to Webster’s dictionary, is “food and drink regularly provided or consumed.” With such a simple definition, how and WHY do we let this word control our lives?

Why can this four-letter word be so devastating? Does a part of you have to DIE when you go on a diet? Some people believe so. I am here to tell you; it doesn’t have to be that way. The way you eat is your choice. If you don’t like the way you eat, or the outcomes from eating that way, you need to change it. If the way you eat makes you feel deprived, change it. If the way you eat empowers you, stick to it. You are in control. There is no magic in keto, paleo, intermittent fasting, or whatever else you want to follow; these diets work because they create a calorie deficit. Period.

Diets are like religion: everyone has their opinion as to which is the best. Here’s a little hint, the diet that’s best for you is the one you can follow, is sustainable and manageable. If you like donuts, then you follow a donut diet. If you’re busy, you follow a grab-n-go diet. If you are an animal activist, you follow a vegan diet. Neither is superior over the other. All of them will cause weight loss IF you are in a calorie deficit. You may not feel great on the donut diet, but if you eat less than you need, you’ll lose weight. It’s simple, it’s science.

With the new year and the new decade, take the time and decide which foods and drinks you want to consume daily. The choice is yours. No one is holding a gun to your head, forcing you to eat a certain way. No one is responsible for the overeats except you. You are in the driver seat. Which direction do you want to go? The road less traveled or the one everyone else follows? It’s up to you.

If you need help or guidance in making change, we are here to help.
Until Tuesday, make good choices.
Rachael
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1 day ago

Marino's Fitness

Happy birthday to Nicole H! ...

2 days ago

Marino's Fitness

Welcome back to Heart Healthy Month! This week we will be making a recipe with avocados. Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease.

This week’s recipe is Avocado Egg Salad. This recipe was super easy and really tasty. It’s not super high in protein, so you’ll have to plan accordingly.

Here’s what you’ll need:

- 1 avocado peeled, pitted and diced
- 2 whole hard boiled eggs, diced
- 4 hard boiled egg whites, diced
- 2 tbsp light mayo
- 2 tbsp red onion
- 1 tbsp chives
- 1 tbsp parsley (fresh or dried)
- 1 tsp lemon juice
- salt and pepper to taste

Here’s how to make it:

1. Combine all ingredients in a bowl and mix thoroughly.
2. Enjoy!

I spread this on toast and it tasted great! You can also spread on a lettuce wrap, flour tortilla or just eat it as is. Just remember, this recipe doesn’t have a lot of protein, so you’ll have to plan your day accordingly.

See pictures for nutritional info!
...

Welcome back to Heart Healthy Month! This week we will be making a recipe with avocados.  Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease.

This week’s recipe is Avocado Egg Salad.  This recipe was super easy and really tasty.  It’s not super high in protein, so you’ll have to plan accordingly. 

Here’s what you’ll need:

- 1 avocado peeled, pitted and diced
- 2 whole hard boiled eggs, diced
- 4 hard boiled egg whites, diced
- 2 tbsp light mayo
- 2 tbsp red onion
- 1 tbsp chives
- 1 tbsp parsley (fresh or dried)
- 1 tsp lemon juice
- salt and pepper to taste

Here’s how to make it:

1. Combine all ingredients in a bowl and mix thoroughly. 
2. Enjoy!

I spread this on toast and it tasted great!  You can also spread on a lettuce wrap, flour tortilla or just eat it as is.  Just remember, this recipe doesn’t have a lot of protein, so you’ll have to plan your day accordingly.  

See pictures for nutritional info!Image attachmentImage attachment

3 days ago

Marino's Fitness

Wishing a fabulous birthday to Beth G! ...

4 days ago

Marino's Fitness

“Take care of your body. It’s the only place you have to live.” -Jim Rohn ...

“Take care of your body. It’s the only place you have to live.” -Jim Rohn

5 days ago

Marino's Fitness

Pain is irritating , pain can be crippling, pain can turn any day bad.
Let’s all agree Pain Sucks

That said you shouldn’t let it damper your training.

Let’s take your shoulder for example...
Here are three variations that all help work around certain shoulder pain issues and still train your shoulders.

💥1.The Landmine Side Raise - this is a good variation to try is you have pain in the front of your shoulder. The nature of this variation is to throw its stress in the rear delt (back of the shoulder) and lower stability demands because it’s attached to the ground.

💥2.The Leaning Side Raise - *this variation is harder than the traditional variation* that said as long as you load appropriately this variation can be great if you have pain in the first 30 degrees of the traditional side raise (first 30 deg of shoulder abduction). It changes the starting angle so that the first few degrees are more inline with gravity.

💥3.The Reclined Side Raise - this variation can be good if you have pain on the “top” of the shoulder or in your neck (superior). The recline variation can put the scapula into a better and can focus more on just the Deltoid by putting the movement in the line of scaption. It also relaxes the traps and this can help you avoid tension headaches.

💥It doesn’t just have to be shoulder pain, we help people work around all kinds of pain to achieve their goals (make sure to ask our knowledgeable staff if you have any pain)!

Pain sucks - so get creative and don’t let anything stop you!

#marionstrong
...

5 days ago

Marino's Fitness

Happy birthday to Sara S! ...

6 days ago

Marino's Fitness

Lori G, we're wishing you a very happy birthday! ...

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