Fitness Reloaded

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Fitness Reloaded

No restrictive meal plans, no supplements. Lose 30-100 lbs by changing your habits: https://fitness Every article takes me more than 15 hours of research.

Make better, healthier choices - without getting paralyzed by the health & fitness confusion. I'm Maria, a Stanford Engineering grad with an MBA and a personal training background. Sign up for e-mail updates at fitnessreloaded.com, or to send a message go to fitnessreloaded.com/contact/

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!

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