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4StarFit | Coach

@4starfit

611

followers

1772

following

Fitness and Nutrition Coach
200hr RYT Yoga Instructor
NASM Personal Trainer
ACE Group Fitness Instructor
Mat Pilates/Sculpt Instructor

POSTS STORIES REELS TAGGED

Death by the ball again! 💦
@giulianamacioci by @4starfit

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11 days ago

💦Friday mornings at @theburnnutleynj w/ @giulianamacioci by @4starfit

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22 days ago

Amazing class as always @giulianamacioci at @theburnnutleynj 🔥💦 by @4starfit

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5 months ago

Needed a break from lifting heavy and spent the last few months focusing on taking 🔥 mat classes…

I realized that my body missed the gym 💪🏻…

Now I’m finding a balance so I can enjoy both 🔥💪🏻…

It’s going to take some time to get back to where I was but I’m excited to see the changes even if they are slow…

Need help finding your balance? I can help you reach your goals!

In person training or online coaching!
Message me for info or comment “COACHING” and let’s talk!
#womensfitness #personaltrainer #trackingmacros #onlinecoach #strongmom by @4starfit

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5 months ago

Want to drop 10 pounds by summer?

LADIES, I want to be your partner over the next couple months!
💪🏻Join me!

Follow my proven nutrition and training program and you can transform your body, build muscle, and feel stronger and more confident than ever-in just 12 weeks or less!

12-Week Muscle Mommy program
Here’s what’s included:

3 Body Split Workouts Each Week
1 optional Full Body Dumbbell workout
2 15 minute Core Burners
💪🏻 Perfect for all fitness levels & ages!

One time Macro count for fat loss, muscle build or maintenance
Macro Tracking Guide
Macro Friendly Recipe Guide
And more…

If you’re tired of feeling stuck and spinning your wheels and want to make sustainable changes, this program is for you!

Use the link in bio for more info and to sign up!
What are you waiting for???? by @4starfit

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a year ago

1️⃣Find out how much you really need to be eating to lose or maintain your weight.
Comment MACROS for my Macro guide!

2️⃣Plan ahead for meal prepping and scheduling your workouts. Make yourself a priority in 2025! Food shop and cook your proteins and carbs and have veggies on hand for easy lunches and dinners.

3️⃣Train consistently and mindfully. Stop following random workouts on Instagram and focus on a programmed strength routine that includes progressive overload and low impact cardio. This will build muscle, burn fat and boost your health.

4️⃣Focus on staying on track even on the weekends. Most women are consistent with eating and workouts Monday-Friday then slip up on the weekend. Don’t be starting over every Monday. Make sure to get your protein, workouts, and sleep in even on Saturday and Sunday!

Need accountability to reach your goals?
Want workouts programmed FOR YOU and a nutrition plan that you can STICK WITH!

I can help! Comment COACHING or message me for info! by @4starfit

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2 years ago

🛑STOP CUTTING CARBS - Your body needs carbs for fat loss, your metabolism, thyroid, and to regulate cortisol levels.

🛑STOP FOCUSING ON CARDIO - Do get on the stairmaster, treadmill or bike…but focus on strength training and add in the cardio after your workout or on another day.

🛑STOP SKIPPING MEALS - You need food to regulate your metabolism. If you skip meals, your body will start to breakdown the muscle in your body because it will go into survival mode. Feed your body throughout the day.

🛑STOP EATING LOW PROTEIN - Protein is imperative for building and repairing muscle. It will also keep you full, minimize blood sugar spikes and will help with cravings throughout the day. Aim for 30grams of protein per meal at a minimum, or ideally your body weight in grams.

🛑STOP SCROLLING LATE NIGHT - Sleep is so important to fat loss and muscle gain. Make sure to aim for at least 7 hours of sleep per night and manage stress. Magnesium or Melatonin can help.

If you are in your 40’s, 50’s and 60’s and looking to lose weight or get tighter find out about my 1:1 Coaching program and how I can help you!

Save this post and follow for more! by @4starfit

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2 years ago

1️⃣Stay consistent with my workouts. I plan my 4 strength training workouts each week (back/biceps, chest/shoulders/tris, and 2 lower body days). These are non negotiable and I use the other 3 days for classes I love, yoga, cardio and Peloton workouts.

2️⃣Plan my meals. I go to the supermarket and buy the same staples to have for breakfasts, lunches and dinners. My basics include rice, potatoes, ground chicken, beef, chicken breast, eggs, egg whites, cheese, Greek yogurt, fruit, vegetables. This way I know I always have high protein foods for the week.

3️⃣Stay hydrated. Yes I drink plenty of coffee, Coke Zero, pre workout drinks and yes even wine (Rose) but I make sure to keep my Stanley full with ice water to drink throughout the day.

4️⃣Manage stress and get 7 hours of sleep. With 4 teenagers in my house this is difficult sometimes but I always make sure to wind down at the end of the day and watch my favorite shows (Real Housewives or any reality TV). I try to go to bed no later than 11pm and wake up around the same time even on weekends.

Need accountability to reach your goals?
Reach out and follow for more! by @4starfit

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2 years ago

Building your glutes isn’t just about endless squats and hours on the stairmaster. A good glute program includes the following…

SQUAT- Barbell, Dumbbell, Smith Machine…any type of squat using good form and heavy weight

HINGE- Good Morning, Deadlift, Hyperextension, Hip Thrust

SINGLE LEG- Leg Press, Kickback, Single Leg Deadlift, Split Squat, Bulgarian Split Squat

ACCESSORY- Leg Extension, Leg Curl, Abductor, Adductor

Choose 1-2 exercises from each category and complete 3-4 sets each. Focus on muscle activation and increasing weight. Stick with the same exercises for 4-6 weeks, resting at least 1-2 days between.

Need help programming your workouts? Message me for info on my app that you can take with you to the gym! It’s like having a personal trainer in your pocket!!

Like, Share and Follow for more! by @4starfit

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2 years ago

What’s the deal? Why don’t you LOOK like you’re doing all the right things?

Let me break it down for you.

1. You are lifting- “Lifting weights” means a lot of different things to a lot of different people. You need to follow a progressive overload training plan, where you repeat the same lifts for at least 4-6 weeks in a row, monitoring progress and intentionally trying to lift heavier. This DOES NOT mean: 3 sets of 15 for everything, always using the same weight.

2. Your intensity. Your last 1-2 reps should be challenging. If you can easily keep going past 8,10, or 12 reps your weight is too light and you are wasting your time!

3. “Working out” too many days. If you are just going through the movement of random workouts each day and hitting the gym 6-7 days a week, you can be much more successful planning 4 days of progressive overload and save your extra days for active recovery, yoga, cardio or classes you enjoy.

4. Not eating enough. So many women are barely eating 1600 calories. You will not make further progress until you start eating enough so that your muscles have the resources they need to see results.

Ready to finally change your body in 2025? Comment COACHING and find out how I can help you! by @4starfit

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2 years ago

If you want to get toned in 2025 you need to start doing these 3 things NOW…

1️⃣Create a plan for the year…
Do you want to maintain, lose weight, build muscle? Plan out your year in phases to change your body composition. You do not need to live in a deficit all year!

2️⃣Pick a workout split…
Be realistic-if you work out 3 days a week choose full body workouts. If you can consistently do 4 days choose 2 upper/2 lower or push/pull workouts. Focus on progressive overload to build muscle.

3️⃣Track your macros…
This is the best way to stay accountable. Track everything you eat for one week in My Fitness Pal or Chronometer and take 200-500 calories off for your deficit. Calculate your protein and carb goals for best results.

SIGN UP FOR MY 8 WEEK CHALLENGE AND GET ALL THIS FOR $125.

Find the links for the challenge and a FREE macro guide in bio

Like, Share and Follow for more!

So much to come in 2025! 🎉 by @4starfit

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2 years ago

💪🏻8 WEEK STRENGTH AND NUTRITION CHALLENGE

JOIN THE CHALLENGE AND YOU GET ALL THIS…

STRENGTH BASED WORKOUTS FOR HOME OR GYM USING MY APP WITH VIDEO DEMOS

CUSTOM MACRO COUNT AND GUIDES SO YOU CAN START EATING AND LOSING WEIGHT!

RECIPE GUIDES AND WELCOME PACKET

ACCESS TO ME THROUGH THE APP

PRIVATE TELEGRAM GROUP FOR THOSE COMPLETING THE CHALLENGE

YOU GET ALL THIS FOR
$125!

CHALLENGE BEGINS TUESDAY 1/6/24 AND
REGISTRATION CLOSES
1/3/24!

USE LINK IN BIO FOR MORE INFO by @4starfit

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2 years ago