Laura Marenco Fitness

Just because I now compete in the Bikini division doesn’t mean: skip back day 🦋

What is your favorite muscle group to train?
Share in the comments!

In the bikini division but forever 🦋

🌟 Stuck on a Weight Loss Plateau? 🌟 Let’s Break Through Together! 💪🔥

Ever feel like you’re giving it your all – eating right, staying active, but progress seems to have stopped?

You’re not alone! Hitting a weight loss plateau is a common part of the journey, but it’s not the end of the road. It’s just your body’s way of saying, “Hey, I need to step things up a bit!

1️⃣ Dial up the intensity – When it comes to losing fat and sculpting your physique , we want to make sure we are imposing enough demands on the muscles in order for them to respond, so if the workout or the weight becomes “easy”, then it’s time to step up the intensity and possibly the weight.

2️⃣ Reassess Your Caloric Intake – As you lose weight, your body needs fewer calories to operate. Use a calorie calculator to ensure you’re eating the right amount for your current weight and activity level.

3️⃣ Quality Over Quantity – Focus on nutrient-dense foods that are high in protein and fiber. These foods will keep you fuller longer and provide the energy you need for those killer workouts.

4️⃣ Stay Hydrated – Sometimes, our bodies confuse thirst with hunger. Drinking plenty of water throughout the day can prevent unnecessary snacking and aid in weight loss.

5️⃣ Get Enough Sleep – Lack of sleep can hinder weight loss by affecting hunger hormones and making you more likely to reach for high-calorie snacks.

6️⃣ Track Your Progress Differently – Remember, the scale doesn’t tell the whole story. Use measurements or how your clothes fit as a better indicator of your progress.

7️⃣ Be Patient and Kind to Yourself – Last but not least, remember that progress takes time. Celebrate the small victories, keep a positive mindset, and don’t be too hard on yourself.

🌈 Remember, every plateau is an opportunity for growth, both mentally and physically. You’ve got the strength, determination, and now the strategies to overcome it. Let’s get back on track and make those goals a reality! 💖

Not making progress in your fatloss efforts?
This could be why:

THE BOOZE!!! 🍸🍷🍾😭

I get it, it’s fun to grab a glass of wine (or two) with friends and chill… but how often are you doing this and how much are you drinking?

Here are some facts ladies 🤷🏻‍♀️

Women over 40 (in fact EVERYBODY) may find it beneficial to reduce or eliminate alcohol consumption if they want to lose body fat for several reasons:

🌟Metabolism Changes: As women age, their metabolism tends to slow down. Alcohol can further slow metabolism, making it harder to burn calories efficiently.

🌟Empty Calories: Alcoholic beverages often contain a significant number of calories with little to no nutritional value. Cutting out alcohol can reduce calorie intake, making it easier to create a calorie deficit necessary for fat loss.

🌟Liver Function: The liver metabolizes alcohol, prioritizing it over other nutrients. Excessive alcohol consumption can strain the liver and interfere with its ability to metabolize fats efficiently.

🌟Hormonal Balance: Alcohol consumption can disrupt hormone levels, including those related to metabolism and appetite regulation. Imbalances in these hormones can make it more challenging to lose body fat, especially for women over 40 who may already experience hormonal changes due to menopause.

🌟Decreased Muscle Mass: Alcohol can interfere with protein synthesis, leading to decreased muscle mass. Since muscle mass plays a crucial role in maintaining a healthy metabolism, preserving muscle through reduced alcohol consumption can aid in fat loss.

🌟Sleep Disruption: Alcohol can disrupt sleep patterns, leading to poor sleep quality. Inadequate sleep is associated with weight gain and difficulty losing weight.

By cutting back on or eliminating alcohol consumption, we can support our weight loss goals and overall health.

It’s essential to focus on adopting a balanced diet, regular exercise (especially strength training) and healthy lifestyle habits to achieve sustainable fat loss.

If you want a copy of my FATLOSS SECRETS, drop the word “MUSCLE” in the comments below ⬇️

⬇️ REPEAT WITH ME ⬇️

✨I am important.
✨I deserve to be happy.
✨I deserve to feel good about my body.
✨I deserve good mental and physical health.

So often I hear women state how they will spend their time, energy, effort and financial reseouces on others but not themselves.

I beleive this is a ❌mistake❌

Yes, there are others who need us to be present and provide as needed, but also keep in mind: YOU ARE IMPORTANT TOO❗️

🔥Do not under-value yourself.🔥

✔️ Invest in your education
✔️ Invest in your wellbeing
✔️ Invest in expert guidance
✔️ Invest in your health

If you don’t make yourself a priority, no one else will, and you my friend, are ✨AMAZING✨

Never forget that ❤️

Happy Friday🎊
——

📸 Unedited image by

🏃🏻‍♀️Cardio before or after lifting:💪🏼 What’s Best?

✨For those aiming to build muscle and strength, the consensus leans towards incorporating cardio after weight training sessions.

😃Why? Preceding weightlifting with cardio can prematurely deplete primary fuel sources, potentially compromising strength and performance during lifting.

✨Given that weight training takes precedence in muscle hypertrophy goals, saving cardio for post-lifting ensures optimal energy 📈 levels and focus during resistance training sessions. 🙌

Do you normally do cardio before of after weight training? And why? Comment below 👇🏼

✨LADIES WHO LIFT: Ready to continue to build muscle without unnecessary fat gain? 💪🏼

Let’s talk nutrition! 🍕

While some swear by a massive surplus 📈 during a building season, studies reveal muscle growth can happen with a slight surplus especially with proper weightlifting. Slow and steady wins the muscle-building race, so no need to overeat! 🤷🏻‍♀️

Seasoned weight lifters: I am talking to you! 😁 muscle gain might be slower than we sometimes wish for, but it’s still achievable. The time where rate of muscle gain might be a little faster is during the “newbie phase” and still nothing mind blowing will happen then…

Monitor your progress carefully—rapid weight gain isn’t always muscle, it could be fat overshoot. Quality nutrition and a modest surplus are key to optimizing muscle growth and prepping for fat loss down the road: AKA a smoother contest prep!

Ready to get serious about your nutrition plan?

Seek advice and keep those expectations realistic!

💬 Tag a friend who’s ready to tone up or pack on muscle. Remember, it’s not just about the calories, but the quality of nutrition and exercise.

Like, follow, and share for more valuable content! 💪🌟

After decades of refining, I've found the perfect balance for a sustainable fit lifestyle 💪🏼. Having walked the walk, I want to assist you, just as I've helped numerous women, in saving time, cutting through the noise, and guiding you toward a sustainable, healthier, and fitter version of yourself! 😊🙌🏼❤️

If you're a woman over 40 tired of the fitness runaround, fad-chasing, and feeling stuck, reach out through messenger or email. Let's dive into your goals today! 😘

✨Alright, ladies over 40: let’s get real✨

Ever feel like your body’s playing tricks on you, and no matter what you do, those results from back in the day are nowhere in sight? 😑

I hear you – it’s frustrating… Been there, done that‼️

But here’s the scoop: I’m 47, about to turn 48 in a couple of months, living my best life in the best shape, and so are my rockstar clients in their 40s and 50s🔥🔥🔥

Want the deets? let’s talk about how you can:

✨ Kick stubborn pounds to the curb without sacrificing your favorite eats or buying into detox madness

✨ Sculpt those muscles while enjoying meals that actually taste good

✨ Dial up your energy and finally take the reins on your bod👙

Ready to dive into my no-BS system and snag those results? Hit me up now, send me a DM with the words “Fit Over 40” and let’s chat about your goals.

I currently have only 5 spots open for fierce women over 40! Time to make fitness your own kinda fun and transform your body and life for good!💪✨

✨BE YOUR OWN MOTIVATION✨

We aren’t always lucky enough to be surrounded by people with a common goal, this applies to personal goals where we want to improve our health and physique and also athletes when prepping for a show… however, we cannot let the outside noise distract us from our vision 🔥🔥🔥

I have trained by myself for years, it’s nice to have a training partner sometimes however, I have never relied on that as you cannot count on anyone else showing up for you… the only one you can count on is YOURSELF💪🏼

Stand a long if you must, we got work to do! 🙌

Comment below if this resonates with you.

💯 Embracing self-love is key to unlocking your journey towards a healthier you! 🌟 Remember, we often tend to be our own harshest critics, but it’s crucial to treat our bodies with the respect and care they deserve. Whether you’re aiming for improved body composition, shedding unhealthy weight, or achieving a lean physique, it’s essential to embark on this journey the right way.

✨ Work hard and push your limits, but do so with patience and kindness towards your body. Progress takes time.

✨ Prioritize not only your physical health but also your mental well-being. A holistic approach ensures a balanced and sustainable transformation.

✨ Choose a sustainable approach to your diet, focusing on foods you genuinely enjoy and can commit to for the long term. Avoid the pitfalls of fad diets, which often lead to short-term success and long-term frustration.

✨ Invest in professional guidance. Seeking help from a qualified expert can save you time and prevent unnecessary challenges on your path to success. It’s an investment in your health and well-being.

Embark on this journey with a mindset of self-love, dedication, and the right support for lasting results.

💪

I have been training💪🏼 consistently for 2 decades because I want to kick ass😂!
But really… one of the reasons I will never stop lifting is becasue I don’t want to be one day the woman who breaks a hip or tears her shoulder due to lack muscle and strength 🤷🏻‍♀️

Unfortunately, many women end up with fragile bones due🩻 to muscle loss. The good news is:
‼️YOU CAN AVOID MUSCLE LOSS‼️

What is sarcopenia?

It is a natural occurrence with aging or health conditions, can be influenced by our choices. By optimizing your diet, staying active, and incorporating regular strength training, you hold the key to preventing or even reversing it.

Aging may be the main culprit behind muscle loss, but other factors play a role too.

Here are 4️⃣ things you need to know:

1️⃣ Stay Active: A sedentary lifestyle accelerates muscle loss. Even a few weeks of decreased activity can lead to weakness and fatigue. Break the cycle by keeping those muscles moving!

2️⃣ Balanced Diet: Don’t skimp on calories and protein. Aging often brings changes in taste, dental issues, and cooking challenges. Aim for 25–30 grams of protein at each meal to fend off muscle loss.

3️⃣ Combat Inflammation: Injuries, illnesses, and chronic diseases can trigger inflammation, disrupting the muscle balance. Keep an eye on C-reactive protein levels, and consider anti-inflammatory strategies.

4️⃣ Manage Stress: Health conditions like liver disease, heart failure, chronic kidney disease, and cancer increase stress on the body, contributing to sarcopenia. Prioritize stress management for overall well-being!

🏋️‍♀️ Bonus Tip: Embrace Strength Training! 💪 Make resistance exercises a key part of your routine to build and preserve muscle mass. Plus, remember to boost protein intake after 50 to support muscle health.

How long have you been lifting for? Comment below and share this with a friend!

Your muscles, your rules! 💙

Just sayin… 🤷🏻‍♀️😂🙌

✨These photos are 8 weeks apart. Last year, I began with the goal of sculpting my best self.✨

Initially, I didn’t start with the goal of competing; this is something that emerged weeks later. But enough about me—I’m simply trying to share with you how I did it and how I was able to pull through.

I decided to push hard in the first 8 weeks. These “quick wins” only heightened my motivation, and at that point, I wanted more.

Now, I know we are all in different places. Some of you might need to lose 40 lbs of excess body fat, while others may only need to drop 20. It’s all relative, and this doesn’t really matter.

Start where you are, stay focused, push hard, then allow your body to “rest” a little before pushing hard again.

I am starting a challenge on February 1st where I will guide you every step of the way, leaving no guesswork on your part.

Make this year different! Take a different approach!

Send me a DM today if you are interested in some killer “quick wins” in the next couple of months. Then, from there, continue to move forward with your goals, now with better focus as you have built some momentum.

This challenge is limited to 6 people only!!!!

Are you in???

More details to come!

✨2009✨ Second show, 1 year after giving birth to Diego via C-section: 1st Place 🥇

✨2018✨ My last show in the Figure division at the Latin American Championships. 1st Place 🥇

✨2023✨ Transitioned to Bikini Division, Masters Nationals, 4th Place

So much has happened and so many lessons I have learned in between these 3 photos.

✨ I have learned to give myself some grace
✨To not quit when things get hard
✨That is not selfish to say “no” sometimes &it’s ok
✨ To let go of people who don’t bring positivity to my life
✨To accept and move on when there is nothing I can do about circumstances.

I am looking forward to this new chapter.

I am ready 🙏

🔥8week progress by online client Clara🔥

In only 8 weeks she has already dropped 15 lbs of unwanted body fat as well as 6 inches around the waist 💪🏼all while building a strong physique!

It amazes me how much can be accomplished in a short period of time when people are committed, put their big girl panties on and get to work.

Part of this is more than likely believing in yourself and believing - trusting the program.

What we have NOT done:

❌ Cut out carbs
❌ Starve
❌ Hours of cardio or fasted cardio
❌ Detox teas or cleansing concoctions
❌ Pre-packaged meals

Clara reports not only loving her nutrition plan and workouts but also:

✨ Better mood
✨ Better quality sleep
✨ More energy
✨ Happy and excited for her results so far
✨ Loving the process and how motivated she is to keep going! 🙌

Remember: we are all in a different place, therefore we need to begin where we are. This is the reason why cookie cutter plans don’t work.

We all have different caloric needs, not to mention, the human body is always changing, the process is never “black and white” and we need to know what to look for when it comes to biofeedback, etc and what changes to make if any.

This is why coaching is often necessary, especially when you are unsure where to begin and what to do next in order to to continue progressing and making strides! 💪🏼

If you are a woman who is ready to once and for all get results without all the noise out there, let me help you!
I offer a no non-sense approach to dropping body fat and getting real results SAFELY and in a sustainable way.

I have 3 openings for one on one online coaching clients. Send me a DM now if you are ready to get started and start seeing results ASAP!

I am super excited for this first time Natural Figure competitor and how her improvements are coming along✨

Before starting a cut, I always spend a few weeks if not months making sure the athlete is in a good place both metabolically as well as mentally. This will be achieved by regulating and optimizing:

💥Nutrition
💥Training
💥Recovery

Prep will take a lot out of you, so we need to make sure you we have enough in “reserve” so that the process is as “painless” as possible but still a success.

With Nikki some changes have been made with her nutrition. We have basically upped her caloric intake and have tweaked her training as well. We have been focusing on pushing a bit more on upper body in order to bring a symmetrical physique. #

We have increased her carbs from 150gr a day to 315gr and she is responding really well.
Now we have more energy throughout the day and continue to build strength which by default will help us bring a killer physique.

✨Next step is posing! We will get started on that this week as this is also a very important part of the puzzle in order to bring a winning-worthy-physique to the stage.

⚡️For inquiries on contest prep send me a dm today so we can schedule a free consultation and physique assessment!

Don’t wait! 💪🏼

Here’s a throwback to 2015 with these beauiful ladies who I had the honor to coach! 🥰💪🏼🔥

Are you next? Message me today for a free consultation! Whether you are a newbie to the stage or a seasoned athlete, I got you!

Don’t wait! It’s time to start working on your goals! 💪🏼

A little “suffering” won’t hurt you 💪✨”

It’s alright to face a little struggle...

“Suffer??? But why? Shouldn’t life be about happiness?”

In a way, that’s the goal, but here’s the reality: some suffering is necessary to achieve our dreams and big goals.

Specifically, let’s talk fitness.

Whether it’s sculpting an athletic body or just shedding some pounds for health, it’s not a cakewalk. The body is complex – it’s more than just calories.

The message is clear: It won’t be easy, and that’s okay.

I don’t sugar coat reality and I am known for being a bit blunt 🤷🏻‍♀️ well, sorry, I can’t change that. So here it goes:
If your 2024 goal involves stepping on stage, advancing your physique, or just getting healthier, brace for discomfort. Here’s the raw truth:

😵‍💫 Expect Hunger: Caloric deficit means occasional hunger. It’s part of the journey.

💪🏼 Push your sets to failure and lift with good form : don’t chest yourself out of the real work… this is the best part, Don’t skip it!

💤Rest is a Must: No compromise on rest. Adjust your lifestyle; sometimes cutting back on socializing will be necessary. Staying up late ⏰ won’t help you with your goals.

🥩Meal Prep Matters: Tedious but crucial for nutritional consistency. Set a schedule and make it happen! If you aren’t ready and organized , things will fall apart.

A bit of suffering takes you a long way. See these challenges as stepping stones to success. Nothing worthwhile is easy. 🙌

This is your reminder. If 2024 has fitness goals – getting on stage, leveling up, or just feeling better – discomfort is part of the journey 🔥

🌟 I am currently accepting 5 new clients for my One-On One coaching program as well as contest prep.

Whether lifestyle or competing, if you’re ready to work hard for results, DM me. Let’s talk goals and see if we’re the right fit! Spaces are limited! 🌟

✨Happy New Year✨ from Hawaii 🌺

Wishing all my friends happiness, good health, and prosperity in 2024! Let’s work on self improvement… we all need to be better 🎆

“Excited to share the incredible 16-week journey with my Lifestyle client, Miss C! 🌟 Results speak for themselves:
📉 LOST 14 lbs of FAT
📈 BUILT 5 lbs of MUSCLE
BODY FAT: 27% ➡️ 18.3%

No shortcuts, just smart choices:
❌ No hours of cardio
❌ No burpees
❌ No detox drinks
❌ No intermittent fasting
❌ No starvation diets
❌ No pre-packaged supplements replacing REAL FOOD 🍳

What we DID:

✅ Consistent gym sessions (a new weight training program is provided to her every 4 weeks) focusing on progressive overload, compound, and isolation movements.

✅ Customized nutrition protocol – started with meal plans, transitioned to flexible macros for continued progress.

✅ Basic supplements for health.

✅ Weekly client reports with photos, measurements, and feedback.

✅ In-person training for form perfection.

✅ 20-25 minutes of cardio several times a week

Curious about achieving similar success? DM me to explore my 1:1 coaching program! 💪 ”

5 weeks down for this hard working athlete!!!
I am honored to be able to share this journey with you! 🥰🙌💪🏼

⚖️💤 Unlocking the Missing Piece: Sleep in Your Fitness Journey! 💪🌙

Are you putting in the work but still not seeing the results in fat loss and muscle building? 🏋️‍♂️

You’ve nailed the nutrition and training game, but what if there’s a third crucial element you’ve been overlooking?

Enter the game-changer: SLEEP! 💤✨

Here’s the deal:

✨Quality sleep is not just about feeling rested; it’s a powerhouse for hormonal regulation.

From cortisol to adrenals, your body’s systems rely on sufficient shut-eye. 😴✨ If you’re not getting enough sleep, you could be throwing these vital processes off balance.

But wait, there’s more! 😱

A lack of sleep doesn’t just leave you tired; it can sabotage your training 💪🏼 hinder recovery, and lead to suboptimal nutritional choices. 🍏🚴‍♀️ in other words: reaching for junk food in order to “feel” better bc you are simply EXHAUSTED!!! 😭

✨Here’s the golden rule✨

Aim for at least 7 hours of sleep every night. ⏰ Your body needs this time to recalibrate, optimize health, and make the most of your hard work in the gym and the kitchen. 🌟💤

Don’t let sleep be the missing link in your fitness journey! 💪💤

Share your sleep hacks below or tag a friend who needs this reminder. Let’s optimize those Zzz’s for gains inside and out! 🚀

For 1:2 coaching: Contest Prep or Lifestyle Body Transformation, send me a DM with the word MUSCLE to learn more!🙌

Currently working on improving hamstrings and glutes. I am hitting glutes 2-3x a week.
1 day heavy, 1 moderate and 1 on the lighter side.

One thing that I am still trying to get used to about the bikini Division, is the training aspect.
I am used to hitting all muscle groups hard, trying to develop a wider back, bigger shoulders and bigger legs. Now in bikini, my “bodybuilding” phase is a bit different, in fact, it’s less bodybuilding and more “bikini building” 😳😂

I no longer train chest per se, I am training shoulders to maintain my size, same goes for back. I am mostly focused on keeping a symmetrical physique with an emphasis on glutes and not becoming overly muscular.

Don’t get me going on arms… I might be hitting those once every two weeks just to maintain muscle… which thanks to my parents, my arms don’t need much work just keep what I got 😂😂😂

It’s a mental struggle to day the least, but I do like the look of bikini on me as it’s a look I can maintain for life. LONGEVITY is more of what I’m focused as I am 47 years old.

3 of my favorite glute🍑 exercises coming up!!!

Stay tuned for a few more tips!!! 🙌😍

🍑

“Unlocking the power of Carb Backloading for Fatloss & Muscle Building🌙💪

Here’s a closer look at why it could be your secret weapon against late-night binging:

1️⃣ Blood Sugar Stability: Start the day with restricted carbs to keep your blood sugar on a steady ride. No more rollercoaster energy crashes, especially in the evening.

2️⃣ Insulin Sensitivity: Your body becomes a nutrient absorption powerhouse in the evening, especially after a good workout. Carbs during this time enhance insulin sensitivity, aiding in efficient nutrient utilization and glycogen replenishment without excessive fat storage.

3️⃣ Satiety Boost: Picture this – evening carbs leading to a feeling of satisfaction and fullness. This can be a game-changer, curbing cravings and reducing the temptation to overeat later in the night.

4️⃣ Psychological Edge: Knowing you’ve got the green light for carbs later in the day can make it easier to stick to a lower carb intake earlier on. It’s a psychological win that contributes to better adherence to your fat loss plan.

5️⃣ Sleep Aid: Carbs at night might just be the key to relaxation and improved sleep quality. Better sleep is linked to improved appetite regulation and overall well-being.

Remember, individual results may vary! Other factors such as total caloric intake, strength training schedule and intensity, and actually creating the calorie deficit will dictate best results.

Carb back loading is a strategy, just like anything else, it is no magic 🪄. It simply helps me adhere better to my nutrition plan when needed. ✨🔥🙌

Whether you want to conquer the bodybuilding stage or simply transform your body with a sustainable approach to nutrition and training, send me a DM with the word “MUSCLE” to learn more about my 1:1 Personalized Coaching Program ✨

What not many influencers talk about on social media is the fact that regardless of how “advanced” you may be in your physique journey, there will be days and sometimes even weeks when you will find yourself with NO MOTIVATION‼️

Here is where the discipline hat and the big question of WHY come into play… we need to find a much bigger purpose than “looking better” in order to keep this going…

Dig deep. What are you truly doing this for?

I ask myself that question often and come back to the conclusion that at this point it is a responsibility.

For my son, my family, my clients and my mental health.

Mom isn’t a quitter!!! 😂😂😂

✨What is your WHY⁉️ share in the comments ✨

I just got done training glutes and hamstrings btw… I had zero desire to train, but now I am so glad I didn’t skip 💪🏼

Outfit: 15% Disccount code: BB15

✨It’s never too early or never too late✨

‼️Get started now‼️

Whatever your dream may be… time will pass and you will only wish you had listened to your heart ♥️

Tomorrow I will be sharing a couple of my favorite BICEPS & TRICEPS exercises 💪🏼 stay tuned 🙌

🔥Let’s do this🔥

✨11 months of work✨
✨Age: 52 years young
✨No crash dieting
✨No hours of cardio
✨First contest prep-Natural athlete

Peak week is here for and I can’t say enough how proud I am of this lady!

We started working together December 2022, her goal was to compete in a year which is what we are doing this weekend!!!

Regardless of placings she’s already a winner. ✨This is only the beginning✨ we only get better from here! 😁🙌🔥

Physique Posing Coach:
Figure posing and contest prep: Your’s truly 🙋🏻‍♀️

For 1:1 coaching: contest prep, posing or lifestyle transformation, contact me via DM or click link on bio.

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