Filed In: FITNESS
Want to reinvent yourself? Mind and body? I can help you shift your mindset and shape your body in the 21 day Shift Shop program.
Are you struggling in a rut?
Are you unmotivated?
Do you need guidance?
Do you need to get your shift together?
If you said yes to any of these then I can help you. Let me help you find the best version of you.
What is the Shift Shop?
21 days of…
Nutrition guide and meal plans
Workout program for all levels
Work through mental challenges
Kick ass accountibiltiy group to cheer you on
Coached by ME!
Email: Marzia@marziaprince.com and put “SHIFT SHOP” in subject line.
Time to get your shift together!
Summer is right around the corner and I am running a 21 Day Online Challenge group that starts in June. We had a blast on the last challenge; I decided to run it again part two! We had such a fun online challenge group, we are ready to do it again. I don’t believe in a one size fits all program. We are all on a different journey. Everyone is doing different workouts and eating different nutrition plans. Don’t worry, I will help you pick the right program for you.
What you get:
Nutrition plan for the 21 days
Meal prep containers
Workout plan for 21 days (But you get over 500 workouts for a year)
30 day supply of Shakeology
Online private group/app to check in
Coaching by me every day for 21 days (recipes, tips, and motivation)
Fun weekly challenges
It cost $160.
Here is the link to sign up:
Click on “shop”
Click on “All Access Beach Body on Demand and Shakeology Challenge Pack”
Pick your favorite flavor of Shakeology (I like vegan vanilla the best!)
Make sure it says that I am your coach
After you sign up, download the free app My Challenge Tracker and let me know your email and I can invite you to our private group!
Check out some of the fun we are having in our challenge group! We have become family!
If you would love to join our fit fam, we would love to have you! At the end of the day, fitness is more fun with friends. We need you and you need us.
Let me now if you have any questions! I am here to help. firstname.lastname@example.org
Love and lunges,
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!
As 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!
What 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.
How 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.
Throw 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?
I can’t wait for your transformation!
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.
My 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.
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.
Incorporating 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.
You 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.
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
Repeat from the top
Embrace the winter weather and enjoy!
Love and lunges,
Photographer: Followwell Photography
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.
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!
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.
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.
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.
Lateral side raises:
Start position-Stand on resistance band with both feet and hold handles. End position-Bring arms straight out. Sculpt sexy shoulders.
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.
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.
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.
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.
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.
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.
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!
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.
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:
Lower Body Exercises: