From dreaming about pull ups to 10 unassisted pull ups in only 8 weeks. Mariana smashes goals and shares her inspiration with us.
“Nothing is more empowering than achieving things you thought you were incapable of. The program helped guide me through all the exercises and how to do them correctly and most importantly, the exercises were specifically chosen to develop an athletic and feminine physique.”
What results have you got from your training program?
I have enjoyed some awesome results from my training program. I have added muscle mass to all parts of my body, in particular my back and shoulders which were the areas I was aiming to build up. I went from dreaming about doing pull ups at the start of the program to being able to do 10 unassisted pull ups! Apart from gaining muscle mass and strength, I have gained confidence. I used to be terrified of picking up dumbbells in the weight room – now I walk in there and feel like I own the gym!
I would recommend your training program to all woman. Nothing is more empowering than achieving things you thought you were incapable of. The program helped guide me through all the exercises and how to do them correctly and most importantly, the exercises were specifically chosen to develop an athletic and feminine physique. The use of the training program will also keep you accountable so you will be more likely to complete all of your workouts.
What’s a typical day of eating look like for you?
My diet is pretty similar each day with plenty of vegetables and lean protein and healthy fats. When I was trying to add muscle mass I was consuming more carbohydrates on the days I was lifting heavy. I normally stick to a macro ratio of 40:30:30 for carbs, protein and fats and this seems to work well for me. Before starting my training program through Female Fitness Systems and getting nutrition advice from you, I was eating little protein and plenty of carbohydrates and little fat. I have increased my protein intake and fat intake and have also been experimenting with carb cycling and this has definitely helped keep me lean and fuel my workouts and recovery.
I typically eat every 2-3 hours to keep hunger pangs at bay.
Meal 1: 1 whole egg, 1/2 cup liquid egg whites, 1 cup spinach, mushrooms, feta cheese, 1/2 cup oat bran
Meal 2: 1 apple or grapefruit, 1 tbsp peanut butter or handful of almonds
Meal 3: 4 ounces chicken, 2 cups of salad vegetables, 4-8 ounces of sweet potato or 4-6 ounces beans, 3/4 cup cooked brown rice, and avocado
Meal 4: 1 protein shake made with 2 scoops of Nuzest Clean Lean Protein and water or almond milk, 1 tbsp peanut butter or homemade protein balls
Meal 5: 4 ounces lean red meat, 1 cup leafy greens, 8 steamed asparagus spears, olive oil or tahini
Meal 6: 1 cup cottage cheese or a scoop of casein protein
I also drink around 3-4 litres of fluid everyday; mostly herbal teas and plenty of fresh water.
What’s your best nutrition tip for others?
Being organised. It may take a bit of time to prepare your lunch and snacks for the following day at work or at university, but there is no substitute for eating properly.
I typically prepare my meals for the next day when I am cooking my dinner. I also set aside an hour on the weekends to prep ahead and cook rice or chicken breasts and divide into portions and freeze. The use of frozen vegetables and tinned beans and fish can be very economical and cuts time food prepping.
I also use my hand as a handy tool for determining appropriate serving sizes: palm sized portion of protein, thumb for good fats, fist for fibrous vegetables or two cupped handfuls for leafy greens and a handful for starchy foods. Weighing and measuring food can be time consuming and impractical at times, so if you are watching your portions, I would recommend trying to use your hand or check out the healthy plate model you can download for free from Female Fitness Systems.
What keeps you motivated?
I aim to be the hardest working person in the gym every time I go. This motivates me to get out of bed every morning at 5am and motivates me to push hard during my workouts. Seeing progress in my strength and in my physique since starting the Female Fitness Systems training program also motivates me every day. If I skip a training session, this has impacts on other aspects of my life: my work, my eating and my relationship.
“I am the best version of myself when I get out of bed everyday to lift. When you don’t feel like exercising, just do it. You will be pleased you did.”