Mary Makes Muscles

06/07/2023

If you're looking to get started with strength training, check out my YouTube page for some simple exercise tutorials. 💪

Weight loss coach. IG: .makes.musclesWebsite: marymakesmuscles.com You can find my 1:1 coaching application there.Follow me on Instagram and tiktok for ...

01/30/2023

There is a new article up on my website

Head to the link below to read it

https://marymakesmuscles.com/articles/f/5-ways-to-achieve-anything

In this article, I give you 5 actionable ways to make sure you achieve your goals

While you’re there, please look around my website and at my other articles

You’ll find great information there to help you on your fitness journey

Let me know if you read it and what you think

Thank you and talk to you soon!

Mary

01/23/2023

Never let this happen

Life is going to throw curve balls at you, that’s impossible to avoid

Things won’t go as planned

I’m going to give an example.

Say you came to me for coaching and wanted to lose 20 lbs

I’ve said this before, but somewhere around 1 lbs per week is a good average rate of weight loss

So how long should it take to lose those 20 lbs?

You’re probably thinking, 20 weeks of course

Nope

If someone tells me 20 lbs, I’ll tell them around 30-35 weeks to see the end result they want

Why?

Because we’re not robots

You will miss a workout here and there

You’ll go out to eat with friends and go over your calories

Stuff happens

And that’s not a bad thing, it’s just life

Because even though you miss a workout or go over your calories

As long as you don’t use that as an excuse to quit, you will get to your goals

It might take “longer” than you expect

But it actually won’t, because you’ll actually achieve your goals in those 30 weeks instead of what would have happened if you quit

So don’t be confused and think you have to be perfect

And now that you know you don’t have to be perfect, you have no excuse to quit

Your only option is to keep going.

You got this

01/16/2023

Consistency is key when it comes to your nutrition habits and seeing results.

Here are 5 ways to improve yours:

1. Have a plan. No matter what, you can make a plan. It doesn’t need to be the perfect plan, but when you have an outline and general idea of how your nutrition will look going into the day. You’re immediately at an advantage.

2. Set realistic expectations. Not just for your outcomes you want, but for what action you can take. Your plan has to work for your life in order for you to be consistent with it.

3. Have a go-to list of minimum things you always do. These actions might seem small, but done consistently they build the habits you need to make progress. Reference this list on days you are unmotivated and don’t feel like doing anything. Doing something is all you need to do to keep going.

4. Know that there will be off track days. They’re inevitable. Don’t let them stop you or make you think you’ve failed. And don’t use them as an excuse to quit. Just keep going.

5. Stop calling yourself inconsistent. What you tell yourself becomes reality. Speak to yourself in a positive way, and tell yourself that you are now someone who is consistent.

You got this!

Follow me for more helpful fitness and nutrition tips!

01/14/2023

If you would like to lose body fat, let's break this down.

Because the truth is, it can be simplified down to one thing.

A calorie deficit.

If you're not losing weight, it's because you're not in a calorie deficit.

It doesn't matter how many carbs you're eating.

Or what supplements you're taking
Or how much cardio you're doing
Or if you're eating clean or doing keto

If you aren't in a calorie deficit, you will not lose weight.

But I said it was simple, not easy.

So before you worry about any of the things listed above, embrace the simple things.

✅️ Start to track your nutrition
✅️ Set a reasonable calorie goal that you can be consistent with
✅️ Increase your protein portion sizes with your meals
✅️ Eat primarily nutrient-dense, whole foods
✅️ Walk daily
✅️ Strength train
✅️ Get quality sleep

Do these things consistently and be patient
Keep repeating all those things and you will get there

I hope this helps!

Talk to you soon
Mary

01/02/2023

There is a new article on my website going over how to set goals in a way that makes them achievable.

Visit the link below to read it! ❤️💪

https://marymakesmuscles.com/articles/f/goal-setting-for-optimal-results

12/26/2022

Most people won’t read this caption.

But if you are one of the few who does, let’s get into it.

These are some things we need to normalize when it comes to fitness.

Women can and SHOULD lift heavy ass weights.

The days of doing constant cardio are over.

Lift heavy, you’re stronger than you think you are.

It’s really fun, plus you’ll feel like a total bad ass.
Second, let’s normalize celebrating your own wins.

It doesn't matter how big or small you think they are.

Every win is a big win, because the small ones add up.

It could be adding 5 lbs to one of your lifts. Or fitting into a new pants size. It could be saying no to a certain food sometimes, and enjoying it without guilt the others.

Pat yourself on the back. Because you rock and deserve to be recognized!

Third thing to know: changing your body composition isn’t always easy or fun.

And that’s okay.

You’re not going to get through this without any effort.

If it were easy, everyone would do it.

Sometimes you’ll have to make sacrifices.

But in the end it will be worth it.

Finally - I promise you, losing the last 5-10 lbs isn’t as cool as you think it is.

It won’t make your life any better.

It might actually make it worse. Because it requires MORE sacrifice than you want to make and can keep up with in the long run.

Screw those last 5-10 lbs. Channel that energy to lifting heavier or getting your first pull up.

Those things are way cooler.

So you read the whole caption?

Let’s go!!!

Let me know, and let’s normalize these 4 things.

-Mary

12/23/2022

Who has been guilty of putting too much emphasis on the scale?

🙋‍♀️

The scale does play a role in progress, but it is just one part of MANY different factors in this whole deal.

Sometimes the scale won’t change but MANY other things are happening.

And let’s not forget how important your relationship with food is for long term success.

I would argue it’s the MOST important factor when it comes to progress.

Here’s something to try:

Copy the list above on a sheet of paper.

And for every week you feel one of them happening, put a check mark next to them.
This will help you stop ONLY looking at the scale.

Put some energy into the above things.
Celebrate all your wins, not just the scale.
And enjoy the process.

You got this!

12/21/2022

If you're looking for a plan to reach your weight loss goals, and get strong, fit, and confident; my 1:1 coaching program can do those things for you.

When you're ready to learn more and get started, fill out this application below so I can get in touch with you and see if we're a good fit to work together.

https://marymakesmuscles.com/1%3A1-coaching-application

Questions? Just send me a DM or comment below! ❤️💪

12/21/2022

This is a great exercise for your hamstrings and glutes.
You can really load them up because the landmine secures one end of the barbell and that can work to stabilize you on this challenging single leg exercise
Here's how to do it:
Insert the barbell into a landmine attachment.
If you don't have one, you can wedge the barbell on the floor in the corner of a room.
Just put a small towel or pillow down to keep it from tearing up the wall.
Another "hack" is to cut a tennis ball in half and put it on the end of the barbell, then place it against the wall.
Works great.
Once you have the barbell set up for a landmine, grab the other end of the barbell in the position shown in the video.
You'll want to hold it with your "inside" hand (hand that is closer to the landmine)
Next, get your shoulder back and down away from your ear, and keep the back of your armpit squeezed on the side that's holding the weight.
Brace your core, and now you're ready to get moving.
The movement comes from pushing your hips back.
Don't think about reaching down with the weight.
The weight stays close to your body and is only moving down because your hips are going back.
Stay strong and stay stable.
The leg that is closest to the base of the landmine comes off the ground and travels up towards the ceiling.
The other leg stays planted, and keep a slight bend in that knee.
Push those hips back, keep that armpit squeezed shut.
Once you feel a big stretch in the back of your planted leg, and your hips won't go back any further.
You've found your range of motion and can stop.
Pause for a second. Then bring your hips forward to come back up.
You're not standing up with your lower back, think hips forward.
When you get to the top, squeeze that butt cheek of the same side as your planted leg.
Keep your chin tucked the whole time too, and go get some gains!
Add 3 sets per leg at about 6-10 reps early/mid-workout on your leg days.
Push yourself and get stronger!

12/19/2022

Stop doing this.
We are less than 2 weeks from a new year and you’re probably thinking about new years resolutions.
Remember this:
You aren’t going to knock your current house down and rebuild a mansion in one day.
It’s a process, there are procedures involved.
First you have to safely clear the ground before you can even start to lay the foundation.
The same thing applies to your fitness goals.
You can not completely overhaul your entire life and habits overnight, or in one week, or one month.
It’s not going to happen.
Instead of trying to workout 7 days a week, change your eating habits, and cut out all sweets in the span of 2 days.
Why not take things slow?
Focus on a week of weighing your food and tracking your calories.
Then the next week, focus on hitting your calorie target.
Then the next week, add in hitting your protein goal.
Get really good at those things week after week. Succeed at them. And build up confidence.
Before you add anything else.
That is how the process works.
Building confidence in yourself and seeing yourself succeed creates motivation to keep going and make changes.
But if you try to change everything at once, the opposite happens.
You get overwhelmed, burn out, and think you failed. So you quit.
Avoid that. Take things slow. Make small changes.
Your results might start “slower” in the short term.
But will actually be faster long term because this time around they are here to stay.
You got this!
- Mary