Do you have that specific women who comes to mind when you think of #fitmum goals? 

Guess what? 

There's nothing special about her compared to you, she's simply found a method that works. 

Today I share how I've maintained a consistent workout routine for the past 10 years, even while juggling 5 pregnancies and having 3 under 3 at home with me full time. 

Some tips I share include

• having a ritual to perform before and after each workout
• rewarding yourself at the end of each day
• beginning to think like the ideal person you want to be, and not like the person you currently see yourself as 

My hope is that you apply these same principles into your own life so you too can experience those feel good hormones and empowerment that only exercise can bring.

Don't forget to leave a 5 star review and rating if you enjoyed this episode!

Marissa x

PS. Join my 5 day Health Reset Challenge for daily prompts to eat healthy, exercise daily and feel better in your body - it's free!

And are we Instagram buddies yet?
Follow me over at @Ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. 

Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.
I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.
Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!

• Click here to get your FREE workout plan template

Today I share how I've successfully helped my clients lose 5, 10, 20+kg quickly in a healthy, sustainable way. 

Aspects of my method include setting SMART goals
- specific
- measurable
- achievable
- realistic 
- timely 
as well as other important factors such as 

• making sure you find an eating and exercise style that is enjoyable to you
• understanding the simple concept of how to lose weight (caloric deficit)
• and finding a community of people who have similar goals yet inspire you too

I also share possible reasons why what you've done in the past hasn't worked to lose the weight and keep it off, and how you can change things around no matter how old you are, what season of life you're in or how much weight you have to lose.

If you enjoyed this episode I would appreciate if you left a 5 star review and rating if you enjoyed this episode!
 
It helps get the word out and inspires other busy women feel better in their body too.

Marissa x

PS>> Join my 5 day Health Reset Challenge for daily prompts to eat healthy, exercise daily and feel better in your body - it's free!

And are we Instagram buddies yet?
Follow me over at @Ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. 

Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.
I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.
Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!

• Click here to get your FREE workout plan template

Easter weekend is nearly over and I'm sure I'm not the only one who ate a little too much chocolate and cheesecake.

Younger me would have begun today with a restriction mindset - probably promising I'm not eating chocolate at all this week, planning to workout every day and 'work off' the Easter weight I've gained.

I'm happy to say while I feel more tired than usual, sluggish and unhealthy, I'm not longer stuck in the 'all or nothing' mindset.

Today I share why you struggle with feeling tired, stressed and unhealthy, and the healthy way to improve your health and mental happiness.

Enjoy!

PS: Don't forget to leave a 5 star review and rating if you enjoyed this episode! It helps me out a lot.

Join my 5 day Health Reset Challenge for daily prompts to eat healthy, exercise daily and feel better in your body - it's free!

And are we Instagram buddies yet?
Follow me over at @Ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. 

Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.
I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.
Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!

• Click here to get your FREE workout plan template

As a teenager I was so self absorbed - yes I get that most teenagers are if not all, but I'm talking next level;

I never enjoyed the beach because I was constantly 'fixing' myself - my boobs, sucking in my tummy, sitting a certain way that made me look 'skinniest' all while my friends had fun running around, swimming and just enjoying themselves.

I would binge eat tubs of ice cream, family blocks of chocolate, entire cakes, then starve myself the next day or two and literally sleep all day so I wouldn't be tempted to eat.

I would push people who cared for and loved me away because I was too self centred to even think about their wellbeing over myself.

I was depressed, always tired and lethargic, unhappy, uncomfortable and insecure in my body, super emotional...

My thoughts were always negative, superficial and self absorbed:
- I'm so fat
- I feel so gross
- I look disgusting in photos
- I wish my tummy was flat like hers
- I hate my legs

You get my story - it's tragically selfish I know.

But life isn't like that anymore.

I made a change: in my thoughts, in my feelings and in my actions.

And today regardless of the season, weight or age I'm at - I genuinely enjoy each day as it comes.

→ I can run around on the beach in a bikini with no ****s given.
→ I can eat cake and resist the urge to have 10 more pieces
→ I take photos so my kids will remember me - not for my looks but for the mummy who loved them most
→ I accept my flaws and don't force myself to 'love' the parts of me I simply don't, but instead focus on highlighting the parts of me I do which is more than enough
→ I'm full of energy, get a good nights rest each night, exercise daily and eat a balanced diet full of nutrients and protein while still enjoying chocolate and a wine on the daily

I'm so grateful for the changes I made in my life - and you will be too when you decide once and for all enough is enough.

When you realise that
Nothing changes, unless you do.

Marissa x

PS: Don't forget to leave a 5 star review and rating if you enjoyed this episode! It helps me out a lot.

Join my 5 day Health Reset Challenge for daily prompts to eat healthy, exercise daily and feel better in your body - it's free!

And are we Instagram buddies yet?
Follow me over at @Ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. 

Having a full time job, running a business or trying to work your way up in your career is hectic enough, let alone having to come home to crying babies, whinging children and doing our best to keep our home happy and put together.

While some days it feels impossible, there are simple ways you can help minimise stress, overwhelm and frustration.

Today I share my own experience of
5 ways I stay sane as a working mum with 3 under 3, a 7 year old and a step daughter.

It's not easy, but its doable, and while many days I still want to cry and sleep the whole day, most days I am pretty put together, productive and happy.

Marissa x

PS. Enrolments for The Motivated Mum Transformation Project (TMMTP) are now open!

TMMTP is a 12 week course that takes women like you who want to go from being tired, overwhelmed and unhappy to prioritising daily exercise, eating a healthy, satisfying diet and managing your stress levels well.

This simple yet effective four step process enables busy working women to have more energy, improve their mental health and feel fit in a body they love.

Best of all you can do this in as little as 30 minutes a day from the comfort of their home!  

Enrol now by clicking here - we kick off April 6th 2021!
 

After working with hundreds of busy women for the last 5 years, I’ve come to understand first hand the essential aspects needed for good health - both physical and mental as a women specifically. 

These are also principles I myself have lived by, and I can guarantee if you chat to any of your ‘fit’ girlfriends or someone who seems to be quite healthy, you’ll find they most likely have adapted these principles into their lives as well, maybe even without knowing.

#1 - an effective morning routine - how you set the tone for the day matters, and if you often complain you have 'no spare time for yourself' then this is something you probably aren't doing

#2 - exercise - it's crucial as you age, will keep you mobile, fit and strong and ultimately it gives you a safe space to release stress, escape the days problems and focus on something that is good, enjoyable and makes you feel sexy and strong

#3 - a healthy diet *most of the time - it's not the big things you do every once in a while that matter, its the tiny things you do all day. When you focus on a healthy lifestyle change and look at every meal as an opportunity to nourish and strengthen your body, all the other great things naturally follow; weight loss, more energy, strong immune system, improved moods...

#4 good quality rest - If you aren't getting 7-8 hours of good rest each night, it's probably showing up somewhere in your life. Maybe it's in your mood swings, your sugar cravings when your energy crashes at 2pm, maybe you're always tired or maybe you're just feeling unmotivated most days. Rest matters, and it's something many of us women tend to overlook.

Do you want to get fit, healthy and lose weight without motivation and in minimal time?
Next Sunday the 21st of March I’ll be running a FREE masterclass:
 How to get fit and prioritise 'me time' even if you have no motivation or time

Register your spot at: https://www.ninefourhealthandfitness.com/webinar
It’s at 8pm EST next Sunday the 21st, and I’ll be giving away exclusive bonuses worth hundreds if you show up live with me!

Do you hate running but want to get fit? So you try running... Then remember how much you hate it, and binge out on chips instead?

Same! But that doesn't mean you have to give up on your fitness goals.

We all have a type of exercise that we enjoy - yes every single one of us - even lazy Martha who claims she hates ALL exercise fullstop.

That's not true! Things like dancing, aqua aerobics, swimming, cycling, going to the gym, group fitness, even games with the kids can give you a great workout.

If you currently believe you don't like exercise, then my advice is to keep trying new things until you find one you do like. Trust me!

Today I share 3 styles of training - personal training, group fitness and online training and the kinds of personality traits I believe suit each one best.

How do I know these things? Well I've worked with nearly 1000 women just like you over the past 5 years doing all these 3 things, so I've come to know the generic personalities that come with each category.

So sit back, enjoy and hopefully this inspires you to take action towards one of the 3 options I've listed.

Marissa x

- Don't forget to leave a 5 star review and rating if you enjoyed this episode! It helps me out a lot

And are we Instagram buddies yet? Follow me over at @Ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. 

Is one of your biggest struggles finding time in your day to work on yourself?

Exercise, meal planning, going out for a coffee or just some literal peace and quiet may be a goal of yours but for whatever reason you just never get around to it because #mumlife right?

In today's episode I debunk the myth that you have 'no time' by sharing a simple, easy strategy you can do today to free up some spare time and finally get around to doing things that move the needle from where you are now to where you want to be, instead of feeling stuck and like you're in a never ending rat race.

Don't forget to like, subscribe and leave a 5 star rating!

Feel like you could benefit from a health reset?
Join my FREE 5 day Health Reset Challenge for daily prompts to get you feeling healthier, fitter and happier in no time. >>>Click here to join - it's free!<<< 

Are we Insta buddies yet? Follow me here for more tips on weight loss, energy and health.

Failing to show up for yourself can create massive issues of self-doubt, shame, incapability and guilt - doesn't sound fun does it ladies? 

This is what using 'quick fixes' have the ability to do - they welcome so much negativity and brokenness into your life! And as busy mums, we don't need more of that. 

So today I share 5 Reasons Your Mindset Should Be "Lifestyle Change" And NOT "Quick Fix"

Why? Because a lifestyle change mindset is what's necessary to achieving basically anything in life. 

I cover 5 key areas a quick fix attitude may be affecting your life, as well as how making a simple switch in mindset can help resolve these problems. 

Hey guys! Welcome back.

Today's episode gives some insight into WHY you can never reach your goals due to the fact you tend to give up before you see good results.

I share the top 3 aspects that make your action plan for your goals a failure, as well as invert these 3 so you can finally make real progress in your weight loss journey, health and see improvements in your overall energy levels and happiness.

Don't forget to like this episode if you enjoyed it,
and leave a 5 STAR rating and review on whereever you tune in.

Stay tuned next Monday for another episode.

Enjoy!

PS: Want to kickstart your health, fitness and energy levels? Join my FREE 5 Day Health Reset Challenge here for daily prompts to get your body moving, improve your eating habits and release stress through self care. x