9 hours ago

Marino's Fitness

Happy birthday to YOU Eileen G! Hope you have a fabulous day, you deserve it! ...

10 hours ago

Marino's Fitness

Back to the Basics: You need to MOVE

One of my goals this year is passing the CDR’s Interdisciplinary Obesity and Weight Management Certification. You must be a registered dietitian to take the test. You need over 1200 hours of counseling to be approved to take the test. You must study and PASS the test to use the credentials. And then I must take the test every 5 years! Why am I sharing this? Because in my studying, I am realizing people need to move more.

ACSM’s Guidelines say 30 minutes a day, 5 days a week of moderate physical activity is enough to have positive clinical outcomes. That’s easy enough, right? It is, but notice it says NOTHING about weight loss. For weight loss/maintenance, current recommendations are 200-300 (up to 420) minutes a week of moderate physical activity (For the science folks out there, the average METS is 3-5.5). That’s 5 HOURS (up to 7 hours) a week of exercise! The National Weight Loss Registry’s most successful, long term weight loss clients walked, on average, 28 miles a week. Now I ask you, are you moving enough for weight loss?

If you’re exercising 3 days a week and wondering why you’re not seeing results, maybe it’s time to kick it up a notch! Those of you who sit 10+ hours a day, and barely get 5,000 steps a day, need to seriously look at the amount of specific physical activity you do or do not get. There’s no need to go from ZERO to 100, but you need to stat somewhere!

If you’re still looking for the right gym for 2019, come check us out. You have nothing to lose!

Until Saturday, make good choices!
Rachael
...

2 days ago

Marino's Fitness

Be stronger than your excuses!! It’s a new year that means it’s time to reassess your habits & make lifelong lifestyle changes towards your success! It’s never too late to start this journey! #marinostrong 💪🏼💪🏼 ...

Be stronger than your excuses!! It’s a new year that means it’s time to reassess your habits & make lifelong lifestyle changes towards your success! It’s never too late to start this journey! #marinostrong 💪🏼💪🏼

3 days ago

Marino's Fitness

Nutrition 101: Back to the Basics: 8 Principles to Achieve Your Fat Loss Goals!

#1: Eat fewer calories. That’s a no brainer. However, if you don’t know HOW much you’re eating now, you won’t know how many to cut from your intake. Either track using an app or write things down. Without data, you’re shooting fish in the ocean.

#2: Carbohydrates are not the enemy. Eat your fruits, veggies and legumes. In 23 years, I’ve never met ANYONE who gained weight from eating too many fruits and veggies. I HAVE seen people gain weight from eating processed crappy carbohydrates.

#3: Eat more fiber. Fiber makes you feel full. Try to avoid the sugary, chocolate fiber bars. They’re part of the processed crap.

#4: Drink more water. Water fills the stomach, making it think it’s full. Also, thirst will disguise itself as hunger. When you feel hungry, try and drink a glass of water BEFORE you start piling in the food.

#5: Eat enough protein. We discussed this last week😊

#6: Don’t drink your calories. Stop drinking unnecessary calories…. Frappuccinos, iced lattes, soda, juices and alcohol.

#7: Add healthy fats to your diet. Fat also makes you feel full. We covered fats in a previous post as well.

#8: Avoid the BBB: the box, bottle or bag. If it comes in a box, bottle or bag, it’s probably processed and part of that crap we talked about above.

None of this should be news to you. Pick up any magazine or fat loss book and you’ll see these things printed. The key is being consistent with practicing these principles and remember anything worthwhile in life will take time to achieve.

If you need help or are looking for support, please contact us. Everyone needs a little help from a friend, sometimes!

Until Tuesday, make good choices!
Rachael
...

4 days ago

Marino's Fitness

My Butt hurts when I walk down stairs.

I can’t lift my arms over my head!

My calf’s are too sore to walk.

Does any of this sound familiar?

Every now and then we all tend to overdo it and push too hard.

▶️ Whether it’s coming back from being sick or trying a new exercise and doing too much volume (Volume = Reps x Weight lifted.)

What’s the best plan of action when this happens?

1️⃣ First, let’s learn a new term: DOMS (delayed onset muscle soreness) - soreness felt most strongly 24 to 72 hours after exercise. ⬅️ That’s the technical term for being really sore the day after.

2️⃣ Second, let's understand why you’re sore the day after or even 72 hours after a workout.

💪🏻Exercise is a way of creating overload stress on the muscle. This stress causes microscopic tears in the muscle tissue, which leads to inflammation and soreness. As you might be able to imagine, adding too much stress to the system and creating too many microscopic tears can lead to ”I’m too sore to walk”, a lot of gym related memes, and of course DOMS.



So what do you do when DOMS hits? 🤷‍♂️

MOVE! 🤸‍♂️🚶‍♂️

The best thing is to do some low-intensity movement. Example: My legs are sore 🏋🏻‍♀️ so walk it off (turns out mom and all my high school coaches were right!)

✅Walking is awesome! Its functional, sporty, and it's used as rehab by many leading Doctors and Physical Therapists...not to mention a little extra calorie expenditure.😉

✅A strong second to low intensity “exercise” is light stretching | SMFR (self myofascial release) aka Foam Rolling.

Basically, doing anything is better that sitting at home hoping the soreness will go away.



Remember when the soreness strikes just MOVE!

#coachjustinhatessorecalfs

#Themoreyouknow

#marinostrong
...

My Butt hurts when I walk down stairs.

I can’t lift my arms over my head!

My calf’s are too sore to walk.

Does any of this sound familiar?

Every now and then we all tend to overdo it and push too hard.

▶️ Whether it’s coming back from being sick or trying a new exercise and doing too much volume (Volume = Reps x Weight lifted.)

What’s the best plan of action when this happens?

1️⃣ First, let’s learn a new term: DOMS (delayed onset muscle soreness) - soreness felt most strongly 24 to 72 hours after exercise. ⬅️ That’s the technical term for being really sore the day after.

 2️⃣ Second, lets understand why you’re sore the day after or even 72 hours after a workout.

💪🏻Exercise is a way of creating overload stress on the muscle. This stress causes microscopic tears in the muscle tissue, which leads to inflammation and soreness. As you might be able to imagine, adding too much stress to the system and creating too many microscopic tears can lead to ”I’m too sore to walk”, a lot of gym related memes, and of course DOMS.  

 

So what do you do when DOMS hits? 🤷‍♂️

MOVE! 🤸‍♂️🚶‍♂️

The best thing is to do some low-intensity movement. Example: My legs are sore 🏋🏻‍♀️ so walk it off (turns out mom and all my high school coaches were right!)

✅Walking is awesome! Its functional, sporty, and its used as rehab by many leading Doctors and Physical Therapists...not to mention a little extra calorie expenditure.😉

✅A strong second to low intensity “exercise” is light stretching | SMFR (self myofascial release) aka Foam Rolling.

Basically, doing anything is better that sitting at home hoping the soreness will go away.

 

Remember when the soreness strikes just MOVE!

#coachjustinhatessorecalfs

#Themoreyouknow

#marinostrong

 

Comment on Facebook

Needed this info this week! 🤔#verysorethisweek

Excellent !

Michael Thomas

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4 days ago

Marino's Fitness

Happy Birthday to all our awesome clients that celebrated birthdays through the first half of the month- Chris A, Kristen N, Rob A, Nick N, Mary Kay H, Hailey M, Lisa F & Rajeev S! Hope you all had great days! ...

 

Comment on Facebook

And Frank the Tank, who is 3/4 of the way dead.. LOL

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5 days ago

Marino's Fitness

It all starts with your daily routine. Make it part of your day. No excuses, everyone can make time. How bad do you want it? #marinostrong 💪🏼 ...

It all starts with your daily routine. Make it part of your day. No excuses, everyone can make time. How bad do you want it? #marinostrong 💪🏼

6 days ago

Marino's Fitness

Happy hump day ya'll!
Coach Sabrina again with 2 of my favorite crock pot recipes. Just like many of you, my days are busy from start to finish. Sometimes cooking a meal from scratch isn't the easiest thing to do when I'm in a pinch for time.

To ensure I stay on track and continue to make smart choices for my meals, I like to have "ready made" protein in my fridge at all times. What I mean by that, is different meats or poultry's that are pre-cooked and simply just need to be reheated to enjoy.

I've paired both of these recipes with anything from rice or potatoes to simply just some steamed veggies on the side. The choice is yours how you accompany them if you decide to try them out.

Crock-pot Taco Meat:

2lbs ground beef (I utilized 1lb 93/7 ground beef and 1lb 94/7 ground turkey)
1- 14.5oz diced tomatoes
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon chili powder
1.5 teaspoon garlic salt
.5 teaspoon black pepper

Combine all ingredients in a crock pot and cook on high for 3-4 hours or low for 6-8 hours.

The beauty of this recipe is you can you frozen or thawed beef. It's delicious served with rice for a taco bowl or in a wrap with some veggies.

The nutrition facts posted are based off of dividing the recipe into 6 servings. To do that, simply weigh out the taco meat once cooked and divide the total weight by 6 to see the weight for each serving! I recommend that you input the ingredients into My Fitness Pal yourself when you go to make it. Although the ones I've provided are a good indicator, depending on how much beef you use and the leaness of the meat, your nutrition facts will vary.
One nutrition label is for all 90/10 ground beef, the other is for approximately 1lb 93/7 ground beef plus 1lb 93/7 ground turkey.

Crock-Pot BBQ Chicken:

2.31 lbs boneless skinless chicken breast
13 oz BBQ sauce
2 tbsp brown sugar
1 tbsp Worcestershire sauce

Combine all the ingredients in a crock pot and cook on high for 3-4 hours or low for 6-7 hours. Once the chicken is cooked, simply shred it with a fork and it's read to enjoy. You can cook 3 lbs of chicken at once, just add additional BBQ sauce accordingly.

The weighing process for this recipe is the same as the taco meat: weigh the final product and divide by the desired number of servings to get the ounces for one serving. The nutrition label provided is for the ingredients shown in the pictures. Again, I recommend you input the recipe yourself on My Fitness Pal if you choose to try this out. The amount of chicken you use and BBQ sauce you like will change the nutrition facts, I posted the picture of mine to give you all a general idea of what to expect.

I hope the recipes sound appealing and worth a try, if you need help navigating how to input your own recipe on My Fitness Pal, please don't hesitate to ask.

To ensure you don't get bored only hearing from me, next Wednesday, you'll get a sneak peak at what some of our coaches whip up during their weekly meal preps.

Until next time, stay strong, stay focused and keep crushing your goals.
Coach Sabrina
...

 

Comment on Facebook

The taco one is what I make all the time! I also add a packet of low sodium taco seasoning and serve it with riced cauliflower 😋

Love this!! Thanks Sabrina!! I am just mildly obsessed with all things Mexican!

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1 week ago

Marino's Fitness

Nutrition 101: Back to Basics: What should I eat?

I love/hate this question. Most of the time my answer is, “whatever you like.” I’ve learned people don’t like this answer. Why? Because they want specific answers to questions that aren’t that easy to answer.

I’m a dietitian. Not a chef. I hate to cook, but I love to teach people everything I know about food so that THEY can make their own decisions about what to eat. There are NO good foods or BAD foods (unless there’s mold growing on it….then it might be bad). That’s it. If you need help planning meals, I can help. But to tell you what to eat, doesn’t work. For you or for me. Why? Because what happens if what you’re supposed to eat isn’t available? Then what? Are you going to starve until your next meal? Exactly. Sounds silly, right? But if I TEACH you about food, then YOU can make smart food choices wherever you are.

Are you seeing a pattern? I teach. YOU DO. YOU PLAN. YOU TAKE RESPONSIBILITY FOR YOUR ACTIONS.

Here are some guidelines that may help you with your eating:

1. Eat within an hour of waking. You spent 8-10 hours fasting, so your body needs fuel.
2. Eat every 3-4 hours after your 1st meal. There’s no magic to this. It simply to prevent you from being hangry.
3. Never eat without a protein. If your plate is 1/3 protein, you’re doing it right. If your plate is ¾ carbohydrates, we need to chat.
4. Eat breakfast like a queen, lunch like a king, and dinner like a pauper. Think: baseball diamond, not pyramid. Start to taper (not stop) your caloric intake as the day goes on.

If you still don’t know what to eat, make a list of foods you like. Then you can plan meals from there. Yes, it’s that simple.

We are here for you. To teach you and help you be successful. If you’ve failed at fat loss in the past, let us show you the science….it really is easy!

Until Saturday, make good choices.
Rachael
...

 

Comment on Facebook

What I learned from you that was a game changer for my long shift hours is..... how do you feel after you eat?! How long did that food maintain my blood sure level ? Let's just say I revisited this awareness during the holidays.... cookies at 3am do not keep you from drooling on your keyboard at 5am! But I have also learned that sometimes a "setback" is the best reset of all. I eat better = I feel better Thanks for all your teachings 🤗

I am that person who goes hungry till the next meal if what i have to eat isn't appealing. It's a struggle but i know the repercussions and try to turn it around. It doesn't always work but usually it does.

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