4 hours ago

Marino's Fitness

Lots of birthdays today! Debbie M, Maria M, and Dosie R, Happy Birthday! Enjoy! ...

2 days ago

Marino's Fitness

Hi everyone, Bri here, most of you know I’ll be traveling to Hawaii for my vacation next week! I’m super excited, however I’m going to have to plan snacks for while I travel. I stopped at Giant to find snacks that would be cool with TSA and not deviate to much from my normal calorie and protein goals.

Don’t get me wrong, I’m definitely planning on enjoying some great food while I’m on vacation, but I’d rather not go crazy eating too many calories in the airport or on the plane. Part of what makes food and drinks we don’t normally have so great are the people we get to enjoy them with. So, I’m going to save my calories for when I’m with my friend and enjoy them with her and her family.

Travel-friendly snack #1: Jerky. Though it is higher in salt, and potentially sugar, it’s a great source of protein. Choose chicken or turkey jerky over beef or pork. Game meats are even leaner, but harder to find. Take some time looking at the options and choose the flavors lower in sugar and calories.

Travel-friendly snack #2: Dry roasted edamame. It’s high in protein, but again, also in salt. Look for no added salt varieties. The wasabi flavor ones are my favorite.

Travel-friendly snack #3: Trail mix. BE CAREFUL. A ¼ cup serving can be as high as 200 calories. If you read the label, some bags have over 6 servings. Are you prepared to mindlessly eat 1200 calories?????

Travel-friendly snack #4: Protein bars. Look for bars that have ingredients you can read. Larabars, Rx Bars and Kind Bars have the fewest ingredients. Most of these are higher in carbohydrate or fat, but at least the ingredients are real.

Check out the pictures to see the nutrition labels for everything I bought. You can also use the jerky and the dry roasted edamame beans if you’re looking for something to snack on during a normal work week that will still support your protein goals.

Keep in mind, there are plenty of restaurants in the airport where you can get a healthy meal before take-off. Just because you’re on a plane for 6 hours doesn’t mean you have to eat the entire time. If you normally snack every 3-4 hours, you’ll only need one, maybe two snacks.
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Comment on Facebook

Have a great time!

Have a fabulous time and thanks for the tips. I’ve been struggling on vacation

Have a fantastic trip😎

Great tips, have a wonderful trip Bri!!!!!

Great reminders. Thank you. Have a wonderful time in Hawaii. I’ve never been, but it is on my list.

Love my jerky!

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3 days ago

Marino's Fitness

Back to Basics: Lead by Example

I did a video about this last year and I think it deserves to be addressed again. Parents who watch their kids from the sidelines. Parents who play “left out” when they want their kids to be All Stars. Parents who invest thousands of dollars on their kids for training, travel teams, and specialized coaching, yet don’t see a value in taking care of themselves. Hey parents, I have a newsflash for you: YOUR KIDS ARE WATCHING YOU!

I don’t have kids, but I am the child of a parent who didn’t take care of himself. I watched my father eat powdered donuts when his blood sugar dropped. I fumigated the house when he smoked. I listened to the machines beep and buzz when he was on a ventilator. I planned his funeral. He could still be here if he decided to focus on his own health instead of trying to give me the world. Hey parents, another newsflash: your kids want YOU around to watch their kids grow up.

It doesn’t have to be them or you. You don’t have to feed them healthy food while you eat fast food. You don't have to wait in the car while they're at practice. Get off the sidelines and start your game. Walk, run, lift, whatever, but don't wait until it's too late!

Each time your kid steps on the field, up to the plate, on the ice, or hits the floor, I guarantee they are nervous. They are afraid to fail BUT they step up. They take the chance. What’s your excuse? Take their lead and train to get better TODAY!

Until Saturday, make good choices!
Rachael
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Comment on Facebook

This is so very important and thank you for this. I try everyday to set a good example to my little boy

This is so important!!!

Love this!

So well said.

❤️

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3 days ago

Marino's Fitness

Wishing you the best on your birthday, Patti B.! Have fun! ...

 

Comment on Facebook

Happy Birthday, dear Patti!!!

Happy Birthday Patti

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4 days ago

Marino's Fitness

Keep at it #marinostrong ...

Keep at it #marinostrong

5 days ago

Marino's Fitness

Want to stay moving on vacation?

Coach Mandy shows us a simple yet effective workout done with minimal equipment.

Here’s the workout
40:20 x 3 Rounds (40 seconds on : 20 seconds rest)

1. Bodyweight Alternating Reverse lunges
2. Jump Squats
3. Bicycle Kicks
4. Band Romanian Deadlift
5. Band Pressouts
6. Dying Bugs
7. Push-ups (from knees)
8. Band Pull-Aparts
9. Mini band side steps

Give it a try!
All the bands can be found online or at your local sporting goods store!
#marinostrong
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Comment on Facebook

Looking great, Mandy!!!!

I need this. Thanks!!!

What kind of bands do you suggest?

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5 days ago

Marino's Fitness

Mary Ann B., have a fantastic birthday! ...

1 week ago

Marino's Fitness

Trip, hope your birthday is wonderful! ...

 

Comment on Facebook

Thanks all... Hope to see you tomorrow :)

Drink one for me !

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1 week ago

Marino's Fitness

Hi everyone, Bri here with another meal prep Wednesday! You all know I love my burrito bowls, but this week I felt like eating something other than chicken or turkey. I decided to get some beef. Beef has more fat than chicken and turkey resulting in more calories, so I knew I would have to change some things about my recipe, transforming my burrito bowl into something more like a taco salad.

First, I made sure not to get the fattiest beef on the shelf. I went with 90% lean beef rather than the 80%. It’s an easy change without sacrificing much, if any, flavor. According to My Fitness Pal, 4oz of 80% lean beef is a total of 280 calories, but 4oz of 90% lean beef is 200 calories. The choice to use the leaner beef saved me 80 calories.

Second, I nixed the rice I usually use in my burrito bowls and used a 50/50 mix of spinach and romaine lettuce. This choice alone saved me 180 calories.

Choosing the lean beef and greens instead of rice saved a total of 260 calories. Yes, beef is typically more calories than poultry, however you can still enjoy it if you plan accordingly.

I also didn’t use dressing. Instead I used salsa (who knows how many calories I saved there). The seasoned taco meat paired with the salsa was plenty flavorful. This recipe is pretty open-ended, but I’ll share how I made mine.

Disclaimer: please track ingredients for yourself! Based on the type of ingredients you pick and number of servings, it could change the nutritional info. See how I made it below.

1. I cooked about 2lbs of beef in a large skillet and followed instructions on the back of a low sodium taco seasoning packet (I used two of these packets since they are made for one pound of meat).
2. Next, I added 1 can of black beans to the meat.
3. When the meat was done cooking, I divided it into 6 servings and put it away for the week.
4. When I was ready to eat my meal, I heated up the taco meat and black beans. I tossed it in a large bowl with mixed greens, 28g (1/4 cup) shredded cheddar cheese, salsa and a taco shell that I broke up into small pieces for some crunch (this is optional, only adds 47 calories).

You can add all sorts of ingredients to this, diced onion, cherry tomatoes etc.…

This week’s recipe is less about the recipe itself and more about the choices I made to enjoy a meat that’s typically higher in calorie than the meats I usually eat. There are ways to enjoy the foods you love while still obtaining the results you want, it just takes some planning.
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Comment on Facebook

That looks amazing! I will definitely try this recipe!

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