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Mariah | Online Fitness Coach

@wellnessbymariah

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🩵 I help women lose fat & keep it off without overhauling their lives
💪🏻 NASM CPT & Nutrition Coach
🎙️ Podcast & ✨ Apply for 1:1 Coaching ↓

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If you have fitness goals, girl I got you.

My program is not designed to be a quick fix. I coach you through taking your current lifestyle and transitioning it in a way that allows you to reach your goals while not feeling like you have to overhaul your life.

This is for the woman who’s done starting over and ready to actually trust herself again.

I’m currently accepting clients! More details and the coaching application is in the link in my bio! 🩵

#fitnesscoaching #sustainablehabits #womenshealth #fitnesstips #fatlosstips by @wellnessbymariah

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3 months ago

I’ve come a long way and still have more goals I want to achieve. 🫶🏻

Learning how to improve my body composition while working and juggling life was hard, but once I got the right systems in place it got so much easier and enjoyable!

If you want to transform your body in a sustainable way, I’m currently running a 6-week coaching program called The Sculpt Blueprint. This program is for women stuck in the all or nothing cycle looking to see real fat loss progress without overthinking. If this sounds like you, check the link in my bio for details and book a FREE consultation ✨

#caloriedeficit #weightlosstransformation #womenswellness #gymtips #healthyhabits by @wellnessbymariah

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6 months ago

I’ve come a long way and learned a lot about health and fitness in the last year. My growth is more than just how I look, I feel so much better. Physique changes take time and I’m excited to see how much more I can progress.

#sustainablefitness #womensstrengthtraining #fitnesseducation #weightloss #healthyhabits by @wellnessbymariah

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9 months ago

Let’s make this build count. If you want 8 weeks of progress, I got you.

Comment “Balanced” and I’ll send you the link to my 8-week workout program, complete with coaching cues and a progress tracker ☺️

#musclegrowth #winterarc #fitnesstips #workoutplan #gymmotivation by @wellnessbymariah

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a day ago

- Track your food and eat at maintenance or a slight surplus
- Track your lifts and make sure you’re progressing
- Be prepared for the scale to go up
- Enjoy the phase without getting lazy about steps and nutrition

If you’re serious about your goals you should take a build just as seriously as a cut.

The “winter arc” is a common time for people to build (me included) so let’s lock in while still keeping health at the forefront of our goals!

If you want to lock in even more with guidance I have 1:1 coaching spots available, apply through the link in my bio!

#buildingphase #gymmotivation #gymtips #winterarc #fitnesscoach by @wellnessbymariah

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2 days ago

Start before you feel ready.

I have a little over 4 months to progress my running and even though I feel like a 10k is crazy to me, I know I’ll get there.

#runningjourney #runningmotivation #fitnesscoach #fitnesstips #runningtips by @wellnessbymariah

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6 days ago

You don’t have to lose every pound of fat that you want to before stepping out of a deficit.

It may be a mental challenge, but taking a break and building muscle at maintenance or a surplus will give you a better physique and is overall better for your health.

So if you want a “toned” look, this is your reminder that a deficit should be a set time frame and you should spend a significant amount of time at maintenance or above working on strength training to build the muscle to make you actually look toned.

#musclegrowth #strengthtraining #gymmotivation #gymgirls #healthyhabits by @wellnessbymariah

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7 days ago

Girl I love to eat, but if I eat whatever my heart desires my vacations turn into me feeling bloated and uncomfortable.

I think a break from routine and nutrition rigidity can be awesome, but it’s important to be mindful about what that means.

When I’m on vacation I prepare a lot of my own food, and if I don’t have that option I’ll still make calorie and protein conscious choices.

So even though I indulge, I don’t throw my nutrition goals entirely out the window.

#nutritiontips #travelnutrition #healthyhabits #sustainablefitness #fitnesscoach by @wellnessbymariah

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8 days ago

Take it from someone who has bulked too hard, but has also managed to lose fat and gain muscle at the same time.

There are certain things that need to be locked in to optimize your building phase, especially if you’re not starting off quite as lean as you hope to be.

Working with a coach can take the guesswork out of building your dream physique. Apply for 1:1 coaching through the link in my bio and we can discuss how to get you there ☺️

#fitnesscoach #buildingphase #sustainablefitness #healthyhabits #fitnesstips by @wellnessbymariah

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9 days ago

I missed some of my workouts this week because I spent the weekend white water rafting and hiking with my boyfriend.

But that’s literally what it’s all for.

Yes I’m working on building an amazing physique, but more importantly I want to be physically able to go on adventures with the people in my life.

So this is also your reminder if you’re putting your fitness goals before making memories with your loved ones (for more than a short season) you may need to reevaluate 👀

#healthyhabits #sustainablefitness #fitnessmotivation #hiking #fitnesstips by @wellnessbymariah

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10 days ago

Implementing your fitness plan into your life takes some effort don’t get me wrong, but once you’ve established the habits it becomes background noise.

Not to mention, tracking your food is fast, meal prepping a few meals a week doesn’t have to take hours, and you don’t need to lift for more than 30 minutes to see results.

Fitness is important to me, but it will never take over my life.

For a personalized plan to take the guesswork out of your fitness journey, apply for 1:1 coaching through the link in my bio!

#sustainablefitness #fitnesstips #fitnessjourney #fitnesscoaching #gymmotivation by @wellnessbymariah

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11 days ago

It’s honestly devastating how slow muscle growth takes 😂

If you’re new to lifting you get blessed with “newbie gains” but after awhile, you just need patience.

Fitness is truly about playing the long game, the time will pass anyway.

If you want to optimize your muscle growth I have a free balanced body workout program that can get you there, comment “balanced” and I’ll send you the link!

#sustainablefitness #gymmotivation #fitnesstips #strengthtraining #musclegrowth by @wellnessbymariah

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13 days ago