Filed In: FITNESS

I’M NOT THE BETTING KIND

bb-bet-5

I don’t like to bet or gamble, but come this Jan 9th I am betting on a whole new me. I am super excited to announce that Beachbody is going to have a Health Bet. The pot is going to be around $3 million dollars! Yep, you read that right! That is a HUGE pot. Now what does that mean for you and me? It means if we follow a few simple guidelines and check in, then we get to split the pot! The Health Bet begins Jan 9th through Feb 5th. Only 30 days to help you start the 2017 New Year’s off right. This health bet is all about accountability and consistency!

bb-bet-2As your coach, I will help you pick the challenge pack that is right for you. Once you get your challenge pack, download My Challenge Tracker at the app store. I will then add you to my private group so you can start checking in. The guidelines are quite simple…
1. Check in with 3 workout pics a week (Before, during, or after workout.)
2. Check in with 5 Shakeology pics a week (The logged photos can be of your Shakeology on its own, your Shakeology preparation on its own, or of you preparing or consuming it.)
3. After 4 weeks, we get a piece of the pie!
bb-bet-4What is Shakeology?
Packed with 70 globally sourced superfood ingredients!
*Proteins and fiber – to help reduce hunger and food cravings.
*Antioxidants, Phytonutrients, Vitamins, and Minerals – to help fight free radical damage and help support a healthy immune system.
*Adaptogen Herbs – traditionally used to help the body adapt and respond to the effects of stress.
*Prebiotics, Probiotics, and Digestive Enzymes – to help nutrient absorption and support regularity and healthy digestion.
*Whole food nutrition to feed your body at a cellular level.
Drink one a day for breakfast, snack, or a post-workout smoothie for this challenge.
bb-betHow do you like to workout? Strength training? Yoga? HIIT? Dance? MMA style? Pick your favorite way to workout during this challenge for 4 weeks.I personally love the 21 Day Fix Extreme and Hammer & Chisel. I love an athletic fit look and these 2 programs are great for those that like to lift and want more muscle mass.
bb-bet-3Throw away the scale and replace it with a selfie. A reflection speaks way more than gravity! What does your reflection look like? Some people gamble with their health everyday by eating unhealthy foods/drinks, not working out, being negative, not getting enough sleep, not enough water, and many more countless unhealthy lifestyle behaviors which lead to disease over time. Why not bet on a healthy new you this coming year!?

Who’s ready to place your bet?

You can go to www.beachbodycoach.com/healthinista or email me at marzia@marziaprince.com for me to coach you for this amazing New Year!

I can’t wait for your transformation!
Marzia

 

 

WINTER WORKOUT

 

ww1

Baby, it’s cold outside…brrr. I don’t know about you, but there is only so much working out indoors that I can handle during the winter. I usually like to mix my regular gym workouts with some outdoor workouts, but in the cold winter months, not so much fun being outside unless I am snow skiing somewhere. I like to take advantage of the Texas 50-60 degree winter weather. (And yes, you read that right, that is cold to me.) But, lately it has been in the 30-40’s range. I would prefer 70-80’s to workout outside, but if you have enough layers, you will have an AH-MAZING winter workout to feeling energized!

Dress in layers. When you start getting hot, you can peel them off. I like to wear thick workout tights, a zip up jacket, with a long sleeve workout turtleneck shirt under it. Make sure to protect your ears and hands too. This outfit is from Athleta, one of my favorite casual workout brands.

Jacket
Turtleneck
Tights
Beanie
Gloves
Shoes
ww2My favorite places to workout outside are parks. They have built in gym equipment like steps and benches you can use. I start off by getting my body warmed up, I will take a brisk walk for about a mile, then I will amp it up with a jog. Sometime I will do HIIT sprints and sometimes I will do a 3-5 miles steady run. Just depends on what my body is feeling.
ww3ww4

 I love that you can use a park bench as a step up exercise. If the bench is too high for you, find some steps, and use that. I like to time myself for 1 minute on one leg and then switch to the other leg. I will do step ups between push ups off bench and tricep dips. I like to alternate to give the muscles a rest.
ww6ww5Incorporating tricep dips in between steps up will tone the back of the arms up. Do as many as you can in correct form. I usually go until failure.
ww7ww8You can do V crunches off the bench. You will have a seat and hold onto the back of the bench. Keep your legs straight. Try to raise them as high as you can go. Make sure you keep your core tight. Then lower your legs slowly so that they don’t touch the floor. I will do 20 reps.

Park Workout
Start out with brisk walk for 10 minutes or a mile to warm up
Jog/run for 2-3 miles

3-4 sets/20 reps
Step ups on bench
Push ups on bench or ground
Tricep dips
V crunch
Repeat from the top

Embrace the winter weather and enjoy!

Love and lunges,
Marzia

Photographer: Followwell Photography


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

BUILD A BETTER BUTT

butt image

As women, we know how important it is to look fabulous in the latest fashion. Over the knee boots and fringe everything are this fall’s latest trend. But you know what never goes out of style? A beautiful butt! As a fitness trainer for the past 12 years, that is the number one most requested asset every time. Get ready to have a tight and toned your tush with these moves!

Beginners-2 sets of 20 reps

Intermediate-3 sets 20 reps (can also add ankle weights or bands for more resistance)

Advance-4 sets of 25 reps (can also add ankle weights or bands for more resistance)

Around the world lunges-My favorite type of lunges. This exercise sculpts the entire lower body. You will target the front, side, and back of the legs. You will be using the glutes, hamstrings, quads, calves, adductors, abductors, hip flexors, and core.

Front lunge
front lunge1 front lunge2

 

 

 

 

 

 

 

 

 

 

Side lunge
side lunge1 side lunge 2

 

 

 

 

 

 

 

 

 

 

Reverse lunge
reverse lunge 1 reverse lunge 2

 

 

 

 

 

 

 

 

 

 

Plie squat
plie squat 1 plie sqaut 2

 

 

 

 

 

 

 

 

 

 

Glute kickbacks
glute kickback 1 glute kickback 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Fire hydrants
fire hydrant 1 fire hydrant 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Leg lifts
leg lift1 leg lift 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Floor bridging
flooor bridge 1

 

 

 

 

flooor bridge 2

 

 

 

 

 

 

 

 

 

 

 

 

One legged floor bridging
one leg bridge 1 one leg bridge 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Remember: to see your results from any strength training workout program, you need to eat the proper nutrition and do additional cardio. With a little patience and a little hard work, you will see your tight tush in no time!

Photography by Wade Livingston
Workout capris by Elisabetta Rogiani
Shoes by Nike
Headband by Nike
Sports bra by Nike

 

 

Bottoms up!
Marzia

ROCK A RESISTANCE BAND BODY

When doing a strength training program, most people often overlook small muscle groups. To get the most out of your strength training program, you need to incorporate the small muscle groups to help strengthen the large muscle groups by using resistance bands. Not only will you be stronger, your body will be more balanced. This resistance program is one of my favorite small muscle group workouts using two types of resistance bands. You can do this at the gym, home, or even traveling.

Benefit of doing higher reps: Benefits of high rep training claim that it increases blood flow and enhance nutrient delivery to the muscle which stimulate muscle growth for a lean body. Please incorporate both heavy low reps and lighter high reps in your workout program for a beautiful lean and toned body.

FULL BODY RESISTANCE BAND WORKOUT PROGRAM
Beginners-2 sets of 20 reps
Intermediates-3 sets of 20 reps
Advanced-4 sets of 25 reps

Body squats with shoulder press:
Start position-Stand on resistance band with feet a little bit further than hip width apart. Squat down and put your hands through the handles. End position-Explode up with your glutes as you press up resistance band in the air. Remember to keep your core tight as you do this explosive movement. This exercise works your legs, shoulders, and raises your heart rate.

rb 1

rb 2

 

 

 

 

 

 

 

 

 

 

 

 

Bicep curls:
Start position-Stand on resistance band with feet together or slightly apart. Stand straight up with your palms facing forward as you grip the handles. End position-Curl the arm up squeezing the bicep. This exercise isolates the bicep.

rb 3rb 4

 

 

 

 

 

 

 

 

 

 

 

 

Tricep extensions:
Start position-Stand on resistance band with feet together or slightly apart. Hold one handle and bend your arm behind your head. End position-Bring arm up and contract your tricep. Great for toning the back of the arms.

rb 5rb 6

 

 

 

 

 

 

 

 

 

 

 

 

Lateral side raises: 

Start position-Stand on resistance band with both feet and hold handles. End position-Bring arms straight out. Sculpt sexy shoulders.

rb 7

Frontal raises:

Start position-Stand on resistance band with both feet and hold handles in front of you. End position-Bring arms straight out in front of you.

rb 8rb 9

 

 

 

 

 

 

 

 

 

 

 

 

Side squats (Each side):

Start position-Stand with feet slight apart with band around ankles. End position-Step right foot out wider than hip width apart and squat down. Come back up to standing position and then step out and squat other side.

rb 11

Standing side leg lift:

Start position- Stand with feet slight apart with band around ankles. End position-Lift one leg with up foot flexed to the side.

rb 12

Standing rear leg lift:

Start position- Stand with feet slight apart with band around ankles. End position-Lift one leg with up foot flexed to the back.

rb 13rb 14

 

 

 

 

 

 

 

 

 

 

 

 

Plank:

Start position-Lay on floor face down with forearms underneath you. End position-Push your body up on your forearms and toes and hold entire body keeping your core tight. Don’t forget to breathe through this movement. Hold for 1 minute. Great for building endurance strength and getting all the little tiny muscles around the core and body.

rb 15

Bicycles:

Start position-Lay on back with knees bent. Have your hands around the back of your head. Touch opposite elbow to opposite knee. End position-Switch sides. Do this for 1 minute.

rb 17rb 16

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance band with handles: Here
Resistance band for legs: Here
Workout top: Here
Workout pant: Here
Shoes: Asics

And the best part about the resistance band workout is the burn. I love how it feels like you are burning fat off your body. So burn baby burn!

Happy toning,
Marzia

YOGA SMOGA

yoga smoga logo yoga smoga with logo2 yoga smoga witth logo yogam smoga logo1 yoga smoga 21 yoga smoga 31

 

For the past few years I have gotten into yoga because my body was so  tight after many years of bikini bodybuilding for fitness competitions. The bi-monthly massages and chiropractic sessions were still not cutting it. I knew that my body needed a deeper stretch and I felt imbalanced. So I decided to try yoga one day.

I was NOT a fan of my first yoga class. I was trained mentally to have aggressive workout sessions that I felt that it wasn’t doing anything. But something in me told me to give it try and don’t quit. At first I had a love/hate relationship with it. I hated every moment when I was in class. It was so hard, the stretches hurt, and I was as flexible as a dry twig. I was going to snap a hamstring at any moment. But with each session, I loved how I felt afterwards. I was slowly begin to mentally accept it and have an open mind.

I begin to embrace the athleticism of yoga. Some of the poses blew my mind that I am determined to be a yogi now. I have come far, but still have a long ways to go. Back in the day I could leg press 500 lbs. but I could not hold up my own 135 lbs. body weight. Weird huh! I could not do a headstand at all. With months of practice, I could now do a headstand on a paddle board in the water. This was a highlight for me as I hit my 40’s. Yoga taught me a new mind muscle connection than bodybuilding. I crave yoga now and know when my body needs it. Funny how even as a fitness professional for 12 years trained to do one thing, your fitness changes and you evolve. I love where I am with my fitness right now. I feel more centered with my mind, body, and soul.

If you have been following me for awhile, you know that I love an organic holistic lifestyle. If you are new to my blog, welcome! I love being eco-friendly. My soul gravitates towards that. I look for brands that are organic, fair-trade, have high ethical, and environmental conscious standards. And that includes my workout clothes too. I recently came across some great yoga wear called Yoga Smoga. When I went to their website, it was music to my eyes!! I loved what I saw! I loved what I read! Please give this amazing company a read. It is a eco-chics dream workout wardrobe that you can feel good about buying. When I wear Yoga Smoga, it feels as good as my yoga practice.

The yoga wheel you see me using in my images is called a Dharma Yoga Wheel. I saw this wheel on Instagram. It has helped me stretch and release tension where I have muscular tightness in my body. It also, helps me get deeper into my yoga poses and serves as a great tool instead of using the wall for some poses.

Model:Me
Yoga Clothes: Yoga Smoga
Dharma Wheel: Get here
Photographer: Wade Livingston

Namaste,
Marzia

 

 

 

Get a Pilates Body

Pilates is a great way to bring balance to the body. And don’t think it is just for women. Men do it too. There are so many great reasons to do Pilates. Not only does it strengthen muscles, it is a great way to lengthen contracted muscles. Not only is it physical, it is mental too. Are you ready take the Pilates challenge?

History of Pilates

The exercises were developed back in the 1940s by a guy called Joseph Pilates who first used the yoga-like moves to rehabilitate Second World War soldiers. He then modifies the style for injured dancers and so the modern day method was born.

 

Why Pilates are good for you?

When our muscles are weak they make compensations for each other which lead to instability and injury. Take your back for instance: if your posture is bad, your lower back and hips will then adjust themselves accordingly which means they’re essentially out of whack.

Pilates encourages you to think about how you perform everyday movements. It heightens your body awareness which in turn improves your overall agility, flexibility and strength. It helps you ensure your body is working at its optimal level all the time.

This Pilates workout program uses a Pilates circle. You can do this at the gym, home, or even traveling.

 

Beginners: 2 sets /15 reps

Intermediate: 3 sets/20 reps

Advanced: 4 sets/25 reps

Full Body Pilates Circle Program

 

Upper Body Exercises:

 

Straight arms squeeze forward

straight_arms_squeeze_forward

Straight arms squeeze above head

straight_arms_squeeze_above_head

Straight arms squeeze behind

straight_arms_squeeze_behind

Straight arms squeeze side(do each side)

straight_arms_squeeze_side

Lower Body Exercises:

 

 

On side-inner thigh squeezes

On_side_inner_thigh_squeezes

On side-outer thigh squeezes

outer_thigh_squeezes

 

Laying down on back-inner thigh squeezes

Laying_down_inner_thigh_squeezes

Laying_down_inner_thigh_squeezes_end_position

 

Laying down on back-outer thigh squeezes

Laying_down_outer_thigh_squeeze_start_position

Laying_down_outer_thigh_squeezes_end_position

 

Floor bridging-inner thigh squeezes

floor_bridge_with_inner_thigh_squeezes

Floor bridging-outer thigh squeezes

floor_bridge_with_outer_thigh_squeezes

 

Laying down on back-straight leg inner thigh squeezes

abs_straight_leg_inner_thigh_crunches

Laying down on back-straight leg outer thigh squeezes

abs_straight_leg_outer_thigh_crunches_start_position

 

Core Exercises:

 

Inner thigh crunches

abs_inner_thigh_crunches_start_position

abs_inner_thigh_crunches_end_position

 

Outer thigh crunches

abs_outer_thigh_crunches_start_position

abs_outer_thigh_crunches_end_position

 

Straight legs-inner thigh crunches

abs_straight_leg_inner_thigh_crunches

abs_straight_leg_inner_thigh_crunches_end_position

 

Straight legs-outer thigh crunches

abs_straight_leg_outer_thigh_crunches_start_position

abs_straight_leg_outer_thigh_crunches_end_position

 

 

Photographer:   Wade Livingston  |  Pilates circle:   Buy here
Shoes: Asics  |  Workout capris:   Pattonijoe
Workout top:   Makeitmint