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#118 – [Mini Series #15] – 60 Minute Meal Prep with Marissa

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#118 – [Mini Series #15] – 60 Minute Meal Prep with Marissa

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Another episode of the mini series with Marissa is here! This week, she will give you her meal prep secret, and how to make over 75 different dinner combinations in 60 minutes or less!

([0:00]) – Intro

([4:40]) – Instagram Meal Prep

([6:36]) – Rule of 3’s

([12:00]) – The Pyramid

([14:22]) – Diversify!

([18:11]) – Wrap-up/Outro

Fat Loss Secrets for WFH Professionals

Comment “RULE OF 3’S” on the pinned post with the title “60 MINUTE MEAL PREP HACK” to get the guide for free!

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

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Hey, I'm Marissa

I am an online health & fitness coach with a passion for helping others reach their fitness goals, no matter how many times they have tried in the past.

My mission is to educate you throughout our time working together so that you are equipped to challenge yourself through nutrition & training for life.

Full Service Coaching (Diet + Training)

Ideal for anyone needing more direction in their fitness journey and is ready to dive in with full force with sustainable habits!

Subscribe to get the free 4-week beginner training program!

She wasn’t sure that reaching her goals for good

She wasn’t sure that reaching her goals for good was possible…
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@hheather1990 had tried it all over the past 8 years.
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Whole 30, Atkins, Paleo, 1200 calories…
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With every single approach she was able to get smaller, but she never felt good about herself at the end.
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Oh - and she always gained it back.
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Heather knew that it was going to be a financial, time, and energy commitment that she wasn’t sure she could swing.
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She’s a 𝘀𝗶𝗻𝗴𝗹𝗲 𝗽𝗮𝗿𝗲𝗻𝘁, and there were lots of fears and doubts that came into play.
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One of her biggest takeaways working with coach @marilynk.fit was honestly just believing that achieving her fitness goals were possible 🥰
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She spent most of her journey with us so far eating MORE, repairing her relationship with food and her body, and letting go of what the scale has to say.
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She hasn’t lost ANY weight, in fact, she’s up a couple of pounds overall since she started….
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However, she’s packed on muscle, toned up and lost fat and looks like an entirely different person today, all because she trusted the process.
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Best of all, she’s learned how to make this journey work with her lifestyle as a single mom working in ministry and find a balance for herself that is truly sustainable.
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This is only the beginning for Heather, and the confidence and peace she’s gained in herself since working with PCC has spilled over into all areas of her life.
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In her words, “𝘠𝘰𝘶 get so much more than just losing weight.”
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We love working with you Heather, we are so proud of you, and we know that this is ONLY the beginning for you!
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Want results like Heather?
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📲 DM us “HEATHER” and we’ll send you more info!

You know what’s ironic, is that I started this b

You know what’s ironic, is that I started this business in 2016 to get away from seeing people in person 😂
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I was an in-person trainer, 19 years old and constantly fearing judgment. No way the other trainers at the gym respected me.
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All that constant anxiety & fear of judgment PLUS pouring my heart and soul into my clients at the time was EXHAUSTING.
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So naturally, I burnt out from the in-person training life fairly quick.
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When I saw that people were doing this ONLINE training thing… I was hooked on the idea.
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I threw up a website almost immediately, and I don’t even remember thinking much other than “𝘈𝘯 𝘰𝘱𝘱𝘰𝘳𝘵𝘶𝘯𝘪𝘵𝘺 𝘵𝘰 𝘸𝘰𝘳𝘬 𝘧𝘳𝘰𝘮 𝘩𝘰𝘮𝘦 𝘪𝘯 𝘮𝘺 𝘴𝘸𝘦𝘢𝘵𝘱𝘢𝘯𝘵𝘴 𝘢𝘯𝘥 𝘯𝘦𝘷𝘦𝘳 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘵𝘢𝘭𝘬 𝘵𝘰 𝘢 𝘩𝘶𝘮𝘢𝘯 𝘣𝘦𝘪𝘯𝘨 𝘦𝘷𝘦𝘳 𝘢𝘨𝘢𝘪𝘯? 𝘚𝘪𝘨𝘯 𝘮𝘦 𝘶𝘱.”
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But as time went on, my business model shifted more and more, away from the lone wolf mentality…
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In 2019, I started recording video replies to clients instead of just emailing. 🎥
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In 2020, I started started streaming live to my client FB group. 👩🏽‍💻
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In 2021, I hired a team, and we started office hour calls on zoom with our clients. 💻
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In 2022, the strength of our community became a huge selling point in our program, and we hosted a couple small meet-ups. 👯‍♀️
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In 2023, I started public speaking to spread our message and vision. 🎤
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& on March 11th 2023, 60 of our staff, clients, and community got together in a room to meet in-person. 🤯
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It. Was. Epic. 🔥

Ironically enough, instead of feeling drained, I’m running on a high like no other.
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It’s funny how things come full circle. But to no surprise.
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Human beings crave authentic connection.
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Pursuing a healthier lifestyle can be really lonely in today’s day and age.
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As they say, it truly does take a village.
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If you want to be successful in reaching your goals, you need a tribe that’s going to lift you up when you’re down. You need friends in your corner that are going to support you even when you don’t believe in yourself.
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What we’ve created at PCC has truly been mind blowing to experience this weekend.
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& The best part? This is only the beginning. ❤️🚀

Edit: @visuals.ask 🎥

Here’s my story… I was 15 and I couldn’t sta

Here’s my story… I was 15 and I couldn’t stand how I looked in the mirror 😢

I thought I wanted to tone up and lose fat (Which was ridiculous because I was stick thin…what I really wanted, but didn’t realize, was muscle mass).

So I did “research” on Pinterest, google, and Tumblr to find out what I had to do to look like a fitness model.

𝗘𝗮𝘁 𝗹𝗲𝘀𝘀, 𝗺𝗼𝘃𝗲 𝗺𝗼𝗿𝗲, 𝘁𝗵𝗲𝘆 𝘀𝗮𝗶𝗱.

I’m an achiever, so I did just that.

🏐 I was a full-time volleyball athlete practicing at least 10 hours per week

🏃🏽‍♀️ On top of that I was running 4-5 miles every other day to burn more calories

📀 Whenever I had extra time I would do the INSANITY DVDs with Shawn T or P90x (who remembers those?!)

I was a calorie burning MACHINE… 🔥🔥🔥

But I wasn’t seeing any results.

I was 𝗲𝘅𝗵𝗮𝘂𝘀𝘁𝗲𝗱 because I was only allowing myself to eat 1200 calories a day (thanks to myfitnesspal).

I ended up binging on whatever was in the pantry and freezer 2-3x per week until I felt sick because my body was telling me “I NEED FOOD!!!”

I hated myself for it, I thought I was the problem, and that I just needed to “suck it up” and “have more willpower.”

𝗧𝘂𝗿𝗻𝘀 𝗼𝘂𝘁 𝗜 𝘄𝗮𝘀𝗻’𝘁 𝘁𝗵𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺, 𝗶𝘁 𝘄𝗮𝘀 𝘁𝗵𝗲 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵.

It took me years of trial and error to get out of that cycle, but I did it.

‼️ So now I have made it my life’s mission to save women from that toxic cycle even if they’ve been battling it for decades (spoiler alert: most women do, and some never find a way out).

Most women who enter our 1:1 coaching program are doing something similar.

They’re ending up overeating BECAUSE they’re undereating.

1200 calories is barely enough for a growing toddler.

So it’s NOT enough for a full-grown woman who aspires to be active and healthy.

To reach your fat loss goals of losing 15-50+ pounds…

Most women need to eat MORE 🍪

Do LESS cardio 🏋🏽‍♀️

& Cut themselves a damn BREAK with the negative self-talk.

I wish someone told me that when I was 15.

But no one did, so that’s why I do what I do.

Please share this message if it resonates with you. You never know who it could help. ❤️

#fitnesstip #bodypositivefitness #onlinefitness

You do NOT need to drink your coffee black to lose

You do NOT need to drink your coffee black to lose weight. ☕
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Coffee is a daily pleasure I look forward to every morning and I get sad when people think they need to cut out Starbucks or coffee completely to reach their goals
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Coffee can be a low-calorie, easy pick-me-up, or it can be a sugar-packed indulgence.
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How you order makes or breaks that difference, and it IS crucial to be aware of the liquid calories we put in our bodies when trying to reach our goals…
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But low calorie coffee can be delicious, too 😊
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For reference… ONE PUMP of a normal syrup is typically 7-9 grams of carbohydrates.
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Subbing for sugar free can literally save you upwards of 50g carbs (200 calories) for your day!
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What’s your favorite coffee beverage? My favorite is a sugar free vanilla cappuccino with almond milk 🥳

#ordersmarter #healthycoffee #coffeelovers #nutritiontip #nutritioncoaching #lowcaloriecoffee

If you struggle with a LOW APPETITE and all the ad

If you struggle with a LOW APPETITE and all the advice about reducing calories doesn’t seem to apply to you…

There are likely 3 main reasons that you struggle to listen to your hunger and fullness signals

1️⃣ You’re taking a medication that suppresses your appetite

2️⃣ You’re going through a super stressful time

3️⃣ You haven’t been paying attention to them so you don’t know they’re there.

This can lead to severely undereating throughout the day, which leads to either not eating enough, or over-indulging late in the day when you’re finally starving…

Both outcomes don’t help us in our pursuit of building muscle + losing fat.

Instead, you’re going to want to add more external structure to your meal timing and planning to be able to stay on track.

I have a few more tips for you as well…

📲 DM me “APPETITE” and I’ll send you a list of all the tips we give our clients with a low appetite that help them nourish their bodies for fat loss.

#fatlosstip #fatlosshelp #nutritiontip #onlinefitness #gymtips #fitnesstip

DON’T think about elephants. 🐘 🐘 🐘 Did

DON’T think about elephants. 🐘 🐘 🐘

Did you just think of an elephant?

Right… Thought so.

That’s what happens when you restrict sweets from your diet.

As humans we create rules for ourselves, it makes life simple and predictable…

‼️ But what we don’t consider is how it affects our psychology and behavior.

You focus on what you 𝗰𝗮𝗻’𝘁 have…

❌ Leading to feeling miserable, restricted, and sad
❌ Leaving you much more likely to give up, overindulge, & binge when you eventually hit a roadblock.
❌ So you blame your lack of willpower, bash yourself, and start over the next day only to repeat the cycle again, and again.

INSTEAD…

✅ Focus on what you can be INCLUDING…
✅ This will leave you feeling energized, empowered, and chasing opportunities for success
✅ You’ll be less focused on the “junk” and your consumption of those foods will naturally decrease
✅ Because there were no rules around NOT having them, you won’t feel guilty if you do and you can just move on.

‼️ So stop LABELING & RULE-MAKING…

Seeing great progress in your fat loss journey is 𝗻𝗼𝘁 about restriction.

Share this with someone if they put too many RULES on themselves! 🤯

#onlinefitness #mindsetchange #habitsofhealth #fitnesstip #nutritiontip #weightlosstipsforwomen

One-Time Macro Consultation or Training Plan

For someone who feels confident implementing a plan on their own and/or already has a solid foundation of knowledge on nutrition or training.

Related Posts

#120 – [Mini Series #16] – Top 3 Reasons You’re Overeating with Marissa

#119 – How to Train Your Brain to Stick To Your Diet with Laurin Conlin

#117 – Powerful Reframes To Reach Your Goals Faster

#116 – Shifting Your Energy State