Fitness Reloaded, Redwood City, CA (2025)

05/02/2022

HOW YOU TALK TO YOURSELF MATTERS...

Words can actually HURT. They affect your FOCUS & COMMITMENT.

If you're serious about succeeding in getting healthy, don't expect to make progress if you keep on interpreting obstacles as natural flaws of yours, or if you insist on blowing personal mistakes out of proportion.

Now don't go ahead and judge yourself for not talking to yourself with kindness. Understand this is a habit you picked up at some point in your life, and that it can change.

Put in your mental resources into mastering the EVEN THOUGH...I'M STILL statements. Then practice with a couple of examples from your own life to get the hang of it.

Questions?

👏🏻Free Custom Prediabetes Plan
It won't take heroic willpower. Fitness Reloaded offers tailored 1:1 coaching to drop A1c & weight - eating carbs! Complete the Quiz and get your own custom "Weight Loss for Prediabetes" Plan at
https://start.fitnessreloaded.com/prediabetes-plan

04/28/2022

A common mistake when people have prediabetes is the automatic assumption that you need to cut down on carbs.

Cutting down on carbs, and specifically SUGAR, might be a good idea if you're eating too much ADDED sugar (the upper limit is 100 to 150 kcal a day depending on your gender.) That would be true not just for people with prediabetes but for every one of us.

That said, the main macronutrient that contributes to INSULIN RESISTANCE - the driving force behind prediabetes - is saturated fat.

You'll get the best of both worlds when you get to swap foods high in calories and saturated fat, with foods lower in calories and saturated fat. Start with the suggestions in this graphic.

And if you're already making such changes, let me know some of your favorites!

👏🏻Free Custom Prediabetes Plan
It won't take heroic willpower. Fitness Reloaded offers tailored 1:1 coaching to drop A1c & weight - eating carbs! Complete the Quiz and get your own custom "Weight Loss for Prediabetes" Plan at
https://start.fitnessreloaded.com/prediabetes-plan

04/13/2022

Get perspective. Why does it bother you so much? Do you make it mean you can't lose weight?

Are those thoughts ACCURATE?

It's normal to have inaccurate thoughts, but it can turn TOXIC when those thoughts are not corrected.
Read this 9-step guide: https://fitnessreloaded.com/why-cant-i-lose-weight/

👉 FREE: 31 SMALL HABITS TO LOSE WEIGHT & PREVENT DIABETES
Hi, I'm Maria, and I'm a Diabetes Prevention Coach👋🏻 My background is in engineering, and it's the systems thinking I was taught at Stanford University that I have repurposed on to creating a healthy lifestyle that makes losing fat easier, maintains healthy blood sugar levels, and prevents diabetes.

The habits-based system I’ve created is unlike anything else so I decided to make a free book: "The 31 Small Habits To Lose Weight."

The book discusses 31 small habit ideas that my clients implement in order to get healthy for good, without overwhelm stopping them and by eating MORE food. Comment HABITS and I will send you a free PDF copy through Messenger!

04/05/2022

🍩 Are you throwing a tantrum when life gets difficult, when the scale does not show what you wanted it to show, or as a reaction to not meeting your expectations, such as when you've been "off track" for a few days?

Anger, punishing ourselves by engaging in unhealthy habits📺 , or feeling sorry for ourselves and staying in bed are some common reactions.

If that is you, then first, take a deep breath

Second, do NOT, and I repeat do NOT, start attacking yourself about how much you suck because you throw tantrums!❤️

Throwing tantrums is only a habit and just like all habits, it can also change!

It gives me the greatest pleasure when clients switch from feeling self-pity and overeating to, say, going for a walk when stressed.

That CAN be you💪 ... Start with this list of steps to effectively outgrow tantrums👇

👉 Observe yourself. What behaviors of yours would you classify as a tantrum?
👉 Observe yourself some more. What events trigger those tantrum-like behaviors?
👉 What are the pros of keeping it up with tantrum-like behaviors?
👉 What are the cons of keeping it up with tantrum-like behaviors?
👉 What are the pros of letting go of tantrum-like behaviors?
👉 What are the cons of letting go of tantrum-like behaviors?

👉 FREE: 31 SMALL HABITS TO LOSE WEIGHT & PREVENT DIABETES
Hi, I'm Maria, and I'm a Diabetes Prevention Coach👋🏻 My background is in engineering, and it's the systems thinking I was taught at Stanford University that I have repurposed on to creating a healthy lifestyle that makes losing fat easier, maintains healthy blood sugar levels, and prevents diabetes.

The habits-based system I’ve created is unlike anything else so I decided to make a free book: "The 31 Small Habits To Lose Weight."

The book discusses 31 small habit ideas that my clients implement in order to get healthy for good, without overwhelm stopping them and by eating MORE food. Comment HABITS and I will send you a free PDF copy through Messenger!

03/31/2022

While it'd certainly be nice, you don't actually need anyone else to be proud of you. YOU need to be proud of yourself.

Affirm YES👏

👉FREE: WAKE UP MOTIVATED EMAIL COURSE
Can you imagine waking up every morning wanting to exercise, wanting to meal plan, cook, meditate, or whatever it is that you've been aiming to do to get healthier, maintain healthy blood sugar levels, and prevent chronic diseases like diabetes?

Sign up for my 6-day email course, and I'll walk you through the coaching tool I use with my clients so that moving forward, should you make a decision to start a new healthy behavior, you will be waking up daily actually wanting to do it. Comment MOTIVATED and I'll send you the link to sign up and get started on Messenger!

03/30/2022

You've been dreaming of a healthy lifestyle for a while. But the urgency is higher now. Maybe your doc informed you your A1C is a bit higher. You WANT to take action but you might be postponing for later "because you're busy." Maybe you feel confused about what to do. Or maybe, you get overwhelmed when you think about it.

None of these are sensical reasons to opt for doing NOTHING or arbitrarily WAITING.

⌛ If you're busy, you can take a better look at your schedule. Living healthy can actually SAVE you time, such as when your weekly meal planning makes you 5x faster during the week.

❓ If you're confused, start with what you KNOW for a fact is good, such as daily walks.

😕 If you're overwhelmed with all the things you think you need to do to reverse prediabetes and lose weight, book a FREE session with me and we'll discuss at https://start.fitnessreloaded.com/coach

My point is, there's help. There's a path forward. You promised yourself. Now let's make it happen!

👉 FREE: 31 SMALL HABITS TO LOSE WEIGHT & PREVENT DIABETES
Hi, I'm Maria, and I'm a Diabetes Prevention Coach👋🏻 My background is in engineering, and it's the systems thinking I was taught at Stanford University that I have repurposed on to creating a healthy lifestyle that makes losing fat easier, maintains healthy blood sugar levels, and prevents diabetes.

The habits-based system I’ve created is unlike anything else so I decided to make a free book: "The 31 Small Habits To Lose Weight."

The book discusses 31 small habit ideas that my clients implement in order to get healthy for good, without overwhelm stopping them and by eating MORE food. Comment HABITS and I will send you a free PDF copy through Messenger!

03/29/2022

🥥 Coconut oil is OVERHYPED and wrongly positioned as a health food. In reality, it's more of a "JUNK FOOD"!

While all oils are calorie-dense, not all oils have deleterious effects to our heart health❤️

🥑 Here's a list of better oils:

Oils high in Polyunsaturated fats:
Flaxseed oil
Walnut oil

Oils high in Mono-unsaturated fats:
Olive oil
Avocado oil

To read more, visit Circulation - "Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association", https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510

🩸1-min Quiz: Do I have prediabetes?

1 out of 3 adults have prediabetes, yet 84% of them don't even know it! You may have absolutely no symptoms, despite your blood glucose being higher than normal. At Fitness Reloaded we show you how to maintain healthy blood sugar levels through healthy habits. Take the quiz now to discover if you're at risk for diabetes & if you qualify for coaching: https://start.fitnessreloaded.com/findout

03/28/2022

As you get healthier, several changes will take place, and some of them will not be directly related to nutrition and exercise, but will have more to do with your mental health and thinking process.

It's worth looking into the future and asking yourself...

What will have to be normalized to reach your health goals?

👉 FREE: 31 SMALL HABITS TO LOSE WEIGHT & PREVENT DIABETES
Hi, I'm Maria, and I'm a Diabetes Prevention Coach👋🏻 My background is in engineering, and it's the systems thinking I was taught at Stanford University that I have repurposed on to creating a healthy lifestyle that makes losing fat easier, maintains healthy blood sugar levels, and prevents diabetes.

The habits-based system I’ve created is unlike anything else so I decided to make a free book: "The 31 Small Habits To Lose Weight."

The book discusses 31 small habit ideas that my clients implement in order to get healthy for good, without overwhelm stopping them and by eating MORE food. Comment HABITS and I will send you a free PDF copy through Messenger!

03/26/2022

Instead of being sedentary, get some housework done while increasing your steps, minutes of activity, and also burning calories!

Every minute of activity counts for your health. Do not underestimate it.

🩸1-min Quiz: Do I have prediabetes?

1 out of 3 adults have prediabetes, yet 84% of them don't even know it! You may have absolutely no symptoms, despite your blood glucose being higher than normal. At Fitness Reloaded we show you how to maintain healthy blood sugar levels through healthy habits. Take the quiz now to discover if you're at risk for diabetes & if you qualify for coaching: https://start.fitnessreloaded.com/findout

03/25/2022

Self-confidence starts with you. Affirm YES for confidence!🙏 👏

03/24/2022

Did you know that a weight loss plateau...might not even be a fat loss plateau?

That would, for example, be the case when water fluctuations💦 mask your fat loss so you can't see the number on the scale changing.

Another example is when you're building muscle through exercise💪 Your weight might stay the same, but in fact, your measurements might be going down as you're becoming trimmer!

Of course, a weight loss plateau can be an actual plateau, such as when you're consuming more calories than you think.🍩 🍟 🥕

When you understand the possible causes, you can stop being frustrated and either be more patient, or change course so you get to your goal.

🩸1-min Quiz: Do I have prediabetes?

1 out of 3 adults have prediabetes, yet 84% of them don't even know it! You may have absolutely no symptoms, despite your blood glucose being higher than normal. At Fitness Reloaded we show you how to maintain healthy blood sugar levels through healthy habits. Take the quiz now to discover if you're at risk for diabetes & if you qualify for coaching: https://start.fitnessreloaded.com/findout

03/23/2022

If you want to never achieve your health goals, then blame yourself every time you skip a workout or have a suboptimal meal.

Blaming gives you the "satisfaction" you're doing something to address the problem, when in reality you're doing nothing to help yourself do better in the future. No strategies, no problem solving, just the hope that willpower or self-discipline will make you more consistent.

STOP⛔

Skip the blaming, opt for METHODICAL problem solving instead. Grab a piece of paper and answer these questions📝 . That's how you give yourself the resources you need to get closer to your goals.

👉 FREE: 31 SMALL HABITS TO LOSE WEIGHT & PREVENT DIABETES
Hi, I'm Maria, and I'm a Diabetes Prevention Coach👋🏻 My background is in engineering, and it's the systems thinking I was taught at Stanford University that I have repurposed on to creating a healthy lifestyle that makes losing fat easier, maintains healthy blood sugar levels, and prevents diabetes.

The habits-based system I’ve created is unlike anything else so I decided to make a free book: "The 31 Small Habits To Lose Weight."

The book discusses 31 small habit ideas that my clients implement in order to get healthy for good, without overwhelm stopping them and by eating MORE food. Comment HABITS and I will send you a free PDF copy through Messenger!

03/22/2022

If getting healthy🥕 while also having a family and a career scares you, I understand that. Slowly ease into the idea that you can make it happen by affirming you can get healthy, with a family and a successful career.

I would argue that getting healthy will make you perform better at work. Studies show that, for example, people who work out🏃 make more money than people who don't, and while correlation does not equal causation there are multiple studies around that subject💰

I also believe that as you take care of yourself, you'll spend more, not less, quality time with your family. Plus, it's an excellent example for the little ones🐣

Set your mind to it, and you will find a way! Go!⛳

👉 FREE: 31 SMALL HABITS TO LOSE WEIGHT & PREVENT DIABETES
Hi, I'm Maria, and I'm a Diabetes Prevention Coach👋🏻 My background is in engineering, and it's the systems thinking I was taught at Stanford University that I have repurposed on to creating a healthy lifestyle that makes losing fat easier, maintains healthy blood sugar levels, and prevents diabetes.

The habits-based system I’ve created is unlike anything else so I decided to make a free book: "The 31 Small Habits To Lose Weight."

The book discusses 31 small habit ideas that my clients implement in order to get healthy for good, without overwhelm stopping them and by eating MORE food. Comment HABITS and I will send you a free PDF copy through Messenger!

03/21/2022

Getting healthy is not just nutrition and exercise. It's also interpersonal skills, like knowing how to communicate your boundaries effectively.

Communicating boundaries often feels difficult and might even leave you feeling guilty. This is normal! As you practice setting boundaries, it'll get easier and more natural for you.

🩸1-min Quiz: Do I have prediabetes?

1 out of 3 adults have prediabetes, yet 84% of them don't even know it! You may have absolutely no symptoms, despite your blood glucose being higher than normal. At Fitness Reloaded we show you how to maintain healthy blood sugar levels through healthy habits. Take the quiz now to discover if you're at risk for diabetes & if you qualify for coaching: https://start.fitnessreloaded.com/findout

03/20/2022

Change does not happen by trying to force yourself to act differently. Change happens through deliberate thinking and advance preparation.

If you're eating calories you'd rather did not because of how you're feeling😠, it's time to sit down and REFLECT🤔

Do this exercise -- it'll be the start of a wonderful change in your life that is about to blossom!🌼

🩸1-min Quiz: Do I have prediabetes?

1 out of 3 adults have prediabetes, yet 84% of them don't even know it! You may have absolutely no symptoms, despite your blood glucose being higher than normal. At Fitness Reloaded we show you how to maintain healthy blood sugar levels through healthy habits. Take the quiz now to discover if you're at risk for diabetes & if you qualify for coaching: https://start.fitnessreloaded.com/findout

03/19/2022

Keep affirming...

"This is no longer like me, and I'll do better next time."

Stick with this, say it to yourself every time you perform a behavior that you no longer want in your future. That is how you change.

Affirm YES!👏

03/18/2022

Hey there, yes, YOU! I have a question...

👉 Do you know your triggers?
👉 And if you do, do you know how to respond?

Our environment and the ways our lives are set up provide us with an ABUNDANCE of OVEREATING opportunities, and it's usually the type of overeating that involves calorie-dense foods, not unprocessed carrots and apples🥕

But if you're now telling yourself, "I have to stop doing X or Y"...

"I have to stop eating when I unexpectedly see those muffins next to the coffee machine at work"
"I have to not fill my plate will all sorts of food when I go to a potluck..."
..I need to tell you that that is a great first step, but that decision alone is usually not enough to stop overeating!

Knowing how to respond to triggers and having a well-thought-out plan to address them when it happens is a bit complicated, and unfortunately for most people, just making the decision to stop it won't work. The decision is more like an INTENTION than a decision.

So please don't feel bad when you succumb to the triggers once again but do AFFIRM that that is NO LONGER like you, and you'll do better next time.

Makes sense? Affirming that is very important!

I'd love to know -- what are your overeating triggers and how do you manage them?

👉FREE: WAKE UP MOTIVATED EMAIL COURSE
Can you imagine waking up every morning wanting to exercise, wanting to meal plan, cook, meditate, or whatever it is that you've been aiming to do to get healthier, maintain healthy blood sugar levels, and prevent chronic diseases like diabetes?

Sign up for my 6-day email course, and I'll walk you through the coaching tool I use with my clients so that moving forward, should you make a decision to start a new healthy behavior, you will be waking up daily actually wanting to do it. Comment MOTIVATED and I'll send you the link to sign up and get started on Messenger!

03/17/2022

Happening TONIGHT! I'm giving a live webinar on how to reverse prediabetes eating more carbs! No low or keto.
If you have not yet signed up, go to https://start.fitnessreloaded.com/webinar

WHAT: How to sustainably get healthy and reverse prediabetes - eating more carbs
WHEN: Thursday Mar 17, 5:00 pm to 6:00 pm PST
REGISTER: https://start.fitnessreloaded.com/webinar
COST: free

🩸 1 out of 3 adults in the USA has prediabetes, yet 84% of them don't even know it! Prediabetes usually gives no symptoms, yet increases your risk of diabetes, stroke, and heart disease in 5 years.
Who this webinar is for:

👉 People who have been struggling with sustainably losing weight and/or maintaining healthy blood sugar levels
👉 Women who have had gestational diabetes during pregnancy
👉 People who have a family history of diabetes
👉 Anyone who thinks they have to give up carbs to lose weight or improve their A1C
👉 People who already know they have prediabetes and want to reverse it

In this talk, you'll learn:
👉 What prediabetes is and how to know if you have it (hint: start by taking the 1-min Quiz here)
👉 What it means if you have prediabetes and what the risks are
👉 The 3 secrets to sustainably reverse prediabetes, lose weight, and get fitter
👉 The power of really small habits in improving your health and wellness
👉 The 3 common myths about carbohydrates and how to eat more of them while losing more weight and getting healthier
👉 Why building a system of habits is the ticket to getting healthy for good
👉 The habits you need to have in place to never have to worry about your weight, blood sugar levels, or health again

🩸1-min Quiz: Do I have prediabetes?

1 out of 3 adults have prediabetes, yet 84% of them don't even know it! You may have absolutely no symptoms, despite your blood glucose being higher than normal. At Fitness Reloaded we show you how to maintain healthy blood sugar levels through healthy habits. Take the quiz now to discover if you're at risk for diabetes & if you qualify for coaching: https://start.fitnessreloaded.com/findout

Fitness Reloaded