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Marly Powers Fit

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Berea, OH
Marly Powers Fit

1 on 1 personal training | online coaching | nutrition accountability + more

07/04/2025

FOURTH OF JULY FULL BODY BURN 🇺🇸

CIRCUIT 1: 3-4 rounds
❗️8e heavy step ups
❗️8e med ball pushups
❗️10 thrusters (squat + shoulder press)
❗️10-15 TRX bicep curls

CIRCUIT 2: 3-4 rounds
❗️10e single leg hamstring rollouts
❗️15 med ball sit ups
❗️10 db floor press
❗️10 db pullover

AB CIRCUIT: 3-4 rounds
❗️12 leg raises
❗️12 toe touches
❗️12e flutter kicks

CARDIO: 2 miles 3.5mph (about 40 min)
❗️0.5 mi @ 2% incline
❗️0.5 mi @ 6% incline
❗️0.5 mi @ 10% incline
❗️0.25 mi @ 6% incline
❗️0.25 mi @ 2% incline

then enjoy the rest of your holiday !!!

06/18/2025

the best workout to do in the summer time:
fast-paced strength circuits 💪🏼

TODAYS LEG CIRCUIT WAS A GOODY
no break until circuit is done:
10 heel-elev. suitcase squats
30e quick toe touches on small block
10 sumo squats
30sec quad hold
10e TRX single leg squats (opt. hop)
core: 10e spider-man plank or mt. climbers
90 sec break here + REPEAT 4x

06/06/2025

love me some angelina !!!!!! 🪩💪🏼❕

05/20/2025

just been over here eating my meal prep & getting my steps on ☀️ it’s TRUE my #1 priority right now is not the gym (it’s still a priority!) and that’s okay!!

with my current goals, schedule, and mood i adjusted my activity schedule/split and i’m loving it!! so here’s my current split & i will stick with this through summer:
day 1 - cardio & core
day 2 - push day (chest, shoulders, triceps)
day 3 - legs & core
day 4 - pull day (back & biceps)
day 5 - cardio & core
2 days of rest
+ with this split i have been getting in at least a mile of treadmill walking daily outside of the workouts!!

current priorities are FOOD (slight calorie deficit) , steps (at least 12k/day) , and water (1 gal daily)

doing this the past 3 months has helped me get closer to looking and feeling my best!!!!

04/30/2025

my “i don’t wanna do legs” leg day lately

because lately i never want to do legs! + that’s okay, but i still do it!

3-4 sets of 8-12 reps of everything
❕leg press (sometimes i do sumo foot placement)
❕leg extension dropset
❕hamstring curl dropset
❕back extension
optional if you have time + energy:
❕heavy abduction
❕body weight calf raises

04/02/2025

sarah!! one of my bffs and one of the reasons that makes work so fun!!

we have so much every session + she works her butt off at the same time - over 25lb down and so much stronger!!

i can help you too ⭐️ DM me today to get started

03/26/2025

love urself , eat some healthy foods tomorrow

03/19/2025

if your goal is to “tone” (aka lose fat mass + have lean muscles) and you feel like you aren’t making progress

are you….
eating in a high protein caloric deficit
lifting weights 3x wk min.
hitting 10k steps/day
incorporating intentional cardio into your week
getting good sleep
eating 3 meals/day min.

if not, you may be missing a key element in your plan + that may be holding you back
taking progress pics weekly to track how far you’ve come

if you don’t know how or where to start with any of the above , DM me!!! i would love to help you

03/13/2025

HIGH PROTEIN CHICKEN CAESAR PASTA SALAD 🥗
under 500 cals | 40+g protein | 63g of carbs | 10g fat

THE PREP:
cook a box of Barilla Protein+ pasta
cook + chop up 2lb of chicken breast
join the pasta + chicken with 1/2 bottle of Primal Kitchen Caesar Dressing and throw in the fridge for the week

THE DAY OF:
dish out 6oz of the chicken + pasta mixture and warm up
cut up 3 leaves of romaine lettuce + add into the pasta salad with 3-5 croutons

chefs kiss 🤌🏼🤌🏼

03/12/2025

you should have goals !! and in order to reach them, you probably have to get uncomfy and that can be scary !! but not as scary as unbroken promises to yourself to be better

see u in the gym!! dm me if you need help taking the first uncomfy step

03/06/2025

SAVE $160 THIS WEEKEND ONLY❕🪩🙂‍↔️✨

ONLINE TRAINING IS ON SALE FOR $50 for your FIRST MONTH! valid now thru mon. march 10th

USE CODE: MARCH50
when you sign up using the link in my bio!!

now is the PERFECT TIME to kick your butt into shape, we are heading into spring which means summmmmmer is around the corner ☀️ TRAIN WITH ME and let me help you reach your fitness goals!!

*online training has a 3 month minimum to ensure we are working together for an adequate amount of time to see results! this code will work for your FIRST months subscription payment

03/01/2025

EASY VACATION WORKOUT 💪🏼

let me start with: if you have health + wellness goals and you use vacation as an excuse to take a rest - you don’t want to hit your goals bad enough 🫡😮‍💨

DB SHOULDER LIFT + 2 MI INCLINE WALK

superset 1: 4 sets
lateral raise - 8-12
alt. front raise - 8-12 each
arnold press - amrap

superset 2: 3-4 sets
rear delt - 12 reps
standing front raise (hold 1 work 1) - 8 each or amrap

superset 3: 3-4 sets (i used ez bar, u can use dbs)
reverse close grip shoulder press - 8-12
traditional shoulder press - amrap or 8-12

2 MILE OR 30 MIN INCLINE WALK
(yes you can do this outside, but you cannot control your incline) - 3.5mph (higher if you’re tall) at 5-8% incline
extra challenge: 3.5mph alt between 5% and 10% inc.

enjoy the rest of your day on vacation!!!

Address

1298 W Bagley Road
Berea, OH
44017

Telephone

+14409734441

Website

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