Just M.ORR Fitness

👉Vegetables are an important part of a healthy diet, but not all veggies pack the same nutritional punch.

🥬 Cruciferous vegetables such as broccoli, cabbage and kale, tend to stand out among edible plants because they are linked to several health benefits.🌟❤

🥦🥦Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber.

😁Fiber is an important nutrient to incorporate if weight loss is the goal, as it helps keep you fuller longer.

I always add lots of green veggies to my ladies diets because of the overall health benefits.

Incredible to see what a community can do when they come together for a greater cause. 🤍

Truly proud to be part of the community 👑 who not only gave it their all during our annual 1000 Rep Challenge workout, but who came together as one to raise funds for CHOC.

Being at one of the homes and hearing more about the stories of the families who are affected and how the donations help those families makes you realize that no matter how small, every bit helps. 🤍

Hello, I am coach Marisca ✨
I am a Qualified Personal Trainer who is passionate about empowering women to give up 'dieting' & throw out the scales and find balance with their health approach for life.

I have been in the fitness industry since 2016 and I have helped hundreds of women over the years. 💖 My specialty lies in female transformations, strength and functional training specifically designed for women. Women underestimate how effective a weight training program for weight loss can be! But I am here to guide you! I own two very successful female exclusive boxing studios and of course, I coach online. 🥊

I believe that a bikini body is simply a body in a bikini. I believe doing things like a girl is a compliment. I want you to believe good things about your body, to treat yourself kindly, to chase after that pull-up or that goal or whatever it is that ignites a fire within. I believe women are amazing, and I want to help you see that for yourself & realize your own potential & greatness. God created us to be unique & different (and we just LOVE that, don't we?!)💖

We look different. ✨We have different lives & different struggles and we are in different places in our journey towards health & fitness. But no matter our journeys, we can all agree on one thing: WE WANT TO BECOME BETTER. STRONGER. HEALTHIER. AND MORE CONFIDENT WITHIN OURSELVES.🤟

Let me help you get there!

✅ 𝗟𝗲𝘁’𝘀 𝘁𝗮𝗹𝗸 𝗮𝗯𝗼𝘂𝘁 𝗿𝗲𝘀𝘂𝗹𝘁𝘀.

When you make the decision to change your eating habits, it can become frustrating when you don’t see immediate results. It may even be tempting to give up. 🙈

“Well, I’m not getting anywhere,”
you might say.
“What’s the use?”

🤗The thing is, results don’t come all at once, and they don’t look the same to all people. Some of your biggest results will be in how you feel … not just in how you look.

You need to remember that you are not just “dieting” because of that number on the scale, you are also looking after your overall health and wellbeing!❤

✔Within a week or two of eating healthier,
you’ll notice that your energy level has gone up.
✔You’ll be getting better sleep and managing all the activities of the day like a pro.
✔Chances are, you won’t feel quite as bloated.
In fact, all your digestive functions may be feeling a lot better.
✔You may also lose some water weight, and your clothes may feel looser on your body even if you’re not going down a size quite yet.

Within the body, your hormones can begin to stabilize on a healthy diet, and your brain health will improve right along with them. This can translate to a more stable and more positive mood.🙌

So next time you get discouraged by that number on the scale, REMEMBER how eating healthier has made you feel. Results will come, you just need to stay persistent. 💖✌

Just a reminder to all of you who might be going through something difficult right now.

Relax. 💖
Breathe & be gentle with yourself.

You are human, we all are, and as long as you are putting your best foot forward then nothing else matters. 💖🌟

Rest when you need rest but also know when it is time to get up and get back into it. 💋

Whatever you do, do not play the blame game and punish yourself when you slip up. JUST GET BACK ON TRACK as soon as you can 💖

I am rooting for you💣

𝐓𝐡𝐞 𝐦𝐨𝐬𝐭 #𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐭𝐡𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐚𝐦... will always be your meal plan.⁠ 🍎
⁠
I simply cannot stress this enough 😬 - You could honestly have the best & most expensive & qualified coach in the world BUT if you do not then you are wasting everyone's time. ⌚⁠
⁠
Do not change things as you please especially if you do not understand that pumpkin & butternut are vegetables BUT they are also a carbohydrates. (Starchy Vegetables) 🙈 Not understanding small things like this WILL throw your macros out & you will not get the results you want. ⁠
⁠
Educate yourself on the basics of Macro Nutrients or simply stick to the plan ♥⁠
⁠

SWEAT. SMILE. REPEAT. 😜
Tackling all those new goals, 5 seconds at a time! 👌💪

Right before we’re about to do something that feels difficult, scary or uncertain, we hesitate. Hesitation is the kiss of death. You might hesitate for a just nanosecond, but that’s all it takes! That one small hesitation triggers a mental system that’s designed to stop you. And it happens in less than—you guessed it—five seconds.

👉Anytime there’s something you know you should do, but you feel uncertain, afraid, or overwhelmed…just take control by counting backwards
5 -
4 -
3 -
2 -
1.

That’ll quiet your mind. .

Then, move when you get to “1” and push yourself to take a simple action to create a chain reaction in your confidence and your productivity.

I do not know about you, but this is some solid advice I received once upon a time. 👌☝️
I hope that you can find some use for it and apply it to whatever you are afraid or when you lack confidence.

Looking for a coach? 💖
Let me guide you on your fitness journey.

✅ Tailored Exercise plans according to your goals.
✅ Nutritional Guidance
✅ Weight Management Strategies
✅ Goal Setting & Monitoring
✅ Lifestyle integration, to suit your current lifestyle!

Send me a DM & let's get started together.

Stretching before and after any kind of is really important because it helps to warm up the muscles you are about to work on, preventing injury.

Stretching after a is equally important as it will reduce muscle soreness as well as help to get your muscles back to their original length. 💗✌

✅It reduces muscle tension, and makes your body feel more relaxed.
✅It helps to increase your range of . The more you stretch, the more you will become and less prone to injury.
✅It helps to prevent muscle strains. A pre-stretched muscle resists stress far better than an un-stretched muscle. ✅It helps to prevent joint strains.
✅It reduce your risk of having back problems.
✅It prepare your body for a strenuous workout.
✅It helps to increase ‘body awareness’.
✅It promotes good blood in your muscles.
✅It can help period pain, yip this is true.
✅It reduces soreness after exercise.

Do those stretches, there are plenty of benefits!

Thought I will leave you ladies with a few pointers for the weekend. 💋😁💜
Because we are all so damn fricken special and I think EVERY LADY should know this!

10 Facts Every Woman Should Know:
1. Everyone has rolls when they bend over.
2. When someone tells you that you're beautiful, believe them. They aren't lying.
3. Sometimes we all wake up with breath that could kill a goat.
4. For every woman unhappy with her stretch marks is another woman who wishes she had them.
5. You should definitely have more confidence. And if you saw yourself the way others see you, you would.
6. Don't look for a man to save you. Be able to save yourself.
7. It's okay to not love every part of your body....but you should.
8. We all have that one friend who seems to have it all together. That woman with the seemingly perfect life. Well, you might be that woman to someone else.💜💋
9. You should be a priority. Not an option, a last resort, or a backup plan.
10. You're a woman. That alone makes you pretty damn remarkable. 💕

HAVE A SUPER AWESOME WEEKEND 💋💜🍑

How to Stay Consistent when you don’t feel motivated?

We all have the days where we plan to work out and know that we should, but when it's time to lace up your shoes and go…You. Just. Don't. Wanna.🤣🙈😢 .

I have those days, too, but when I remind myself how GOOD 💗 exercise makes me feel, and how it will help me reach my goals, I generally suck it up and do it anyway.✅✌ Getting started really is the hardest part. Once you get going, you're generally glad you did. And when it's over, you feel even better. .

But some people have less willpower or dedication. Some give in to the temptation to skip exercise too easily. While that's fine occasionally, it can become a hard habit to break if you skip out on your workouts too often. .

"When I don't feel like working out, I ___."
✅Do it anyway & tell myself to go for 15 minutes. If I still feel bad or unmotivated, I can quit. I have never walked out of a session once I got started. Ask a friend along to the workout it helps us both with accountability.
✅Watch a fitness motivation video on YouTube. It always inspires me. Then I get it done.
✅Go for a walk instead & change up your routine a bit.
✅Listen to some music—something with energy that I like. It's funny how the right music can make you move even when you think you don't want to, and it usually provides a mood boost, too .

There are a lot of things in life that we should do but don't always feel like doing.😁
For many, exercise is one of those things. But the only way to make it a habit is to do it—consistently.

So next time you don't feel like it, just do it—or something—anyway. Just get yourself moving, even if it's light and easy, and even if it's only for a few minutes. You'll be glad you did!✌💗

If there is one thing social media has taught me:

“Never assume that loud is strong and quiet is weak.”

We are all on different journeys. Quit measuring your own against someone else simply because they are "loud" on social media. Anyone can appear successful on here. 🤦‍♀️ Heck, if you looked at my social media you'd think that I am this positive bundle of energy all day every day. HELL NO. We are all human, and we all go through our own battles - We just don't all place it on display for the whole world to see.

Just keep your head down and work your little t***y off.

👌YOU NEED TO WORK HARD FOR YOURSELF.
✋Not for recognition.

👌YOU NEED TO BE KIND ANY WAY. ✋Not to showcast it on social media.

👌YOU NEED TO BE A HAPPY PERSON.
✋Not just pretend on here that life is great.

Be you, do you, for you! ❤🤗

We have all been there. 🤦‍♀️ You go on this new health & fitness journey and you get so excited about chasing your goals that you do not add some logic to it and you try to do everything at once.😖 Worst part? When you cannot stick to your crazy “unrealistic” expectations then you start to go down the self-sabotage path. 🙈 .

I know, I used to be one of those girls.💕 I tried to fit in a 4hr gym schedule into an already busy lifestyle. I instantly cut out all my favorite foods🍕🍫🍩 and over trained myself which left me feeling sluggish {hangry} and I had insane cravings and well, it wasn’t more than two weeks and I was completely over this “new me" crap. My healthy new lifestyle became toxic because I always felt guilty if I only trained once a day instead of twice, or because I had a binge because I starved my body of much needed nutrients. 🍉🍎🍏🥑 .

Do not make the same mistakes I did. ✋
✅Go to gym with a clear plan. Know what you need to do and stick to it.
✅Do not punish yourself if you skip one workout because you had to be with relatives for a special occasion. It is all about balance! Just train again as soon as you can.
✅Stop setting unrealistic goals. This is a process and it takes time to get to where you want to be. .
✅Have fun! If you hate running, then DON’T RUN! 😁💙Choose a different exercise for cardio like Group Classes, Dancing, Cycling, Swimming or whatever it is that you ENJOY doing. Especially if you just started training.💕 .
✅Leave your ego at the door and stop comparing yourself to others who have been training for years. You do not have to lift 50kg in order to “be better” Push yourself, yes, but remember that you should NEVER compromise your form just because your ego gets in the way.🍉 .

💯Remember, if you want to succeed in become healthier, fitter and just all round more positive about a more active lifestyle; you are going to have to let go of yo-yo dieting and training excessively.✋ You need to take care of your mind as well as what goes into your body. .

// b e l i e v e // "Because sometimes the simplest truth is that we will never get what we want until we still believe that we can have it!

𝗧𝗵𝗲 𝘄𝗲𝗲𝗸𝗲𝗻𝗱 𝗶𝘀 𝗰𝗼𝗺𝗶𝗻𝗴 𝘂𝗽...

and I know everyone likes to indulge a little 🍕🍕after a week's hard work on eating healthy and exercising diligently BUT make "healthier" choices.

If you like Pizza then that is perfectly fine - everything in moderation. 😘😋

Take note of the toppings you choose because it ALL ADDS UP! Choose something a little healthier and more within your macros (yes it is possible!)

Check your fats (Olives, Cheeses, Avo, etc) and don't add each and every topping you can find. If you are someone who enjoys a lower carb option as your base (these days there are so many to choose from) then DO IT! ♥

You can have your cake and eat it too - IF YOU ARE SMART about it. 🤩🤪

We don't aim to limit ourselves to the point of binging, the aim is to find balance. 🥦🍕🍎🍔

👉Ladies always come to me with things such as,
"I just want to lose fat around my belly" or "I just want to lose fat on my thighs, nowhere else"

😐Unfortunately it doesn't work like that - If only it did! Many people believe that this is possible with exercise due to deceptive marketing campaigns and unrealistic beauty standards. 🙄You know, those programs with the marketing strategy of "Belly Fat Blaster Workout - Burn all your fat in just 4 Weeks"

We have all seen those, and well, some of us fell for it and it left us feeling like a failure because we followed the exercises religiously. 😔

✅Remember, when you lose weight, you lose fat from different parts of your body and the body parts that lose fat first are mostly based on genetics. There isn’t a way to force your body to lose fat in just your belly, for example, you can spot ''tone'' your abdomen or your glutes etc. It is possible to target parts of your body to increase the muscle definition in those areas, yes, but as a result, fat loss can occur across your whole body.

Just stay focused on being consistent with both your training plan and your nutritional plan. Fat loss comes from being in a calorie deficit, not just via exercise alone.💪

Some more special shots from our 1000 Rep Challenge this past weekend 💗👑 with on the scene 😎😁

Thank you again to everyone who came through to support our brave Queens 👸

Thank you for being there to fuel our champs. 🙌 It made all the difference! The Amino Pre & Bcaa's were exactly what our Members needed to push through their workouts!

Are you getting enough Protein? | Save this little cheat sheet for later. 🗒️

🥩Protein is the building block for every cell, structure and tissue in our body. It is vital for muscle repair, thermogenesis in the body, tissue repair and cellular function, immune function, maintaining proper hormonal function, lean body mass and energy as it is converted to glucose when carbs are not present. 🤔In order to prevent muscle breakdown and ensure the growth and repair of our muscles we need to be consuming adequate protein throughout the day. 💪

When we are deficient in protein our body starts a process called catabolism.
This is where our body starts to break down our muscle tissue as fuel. Sometimes the scale might be going down - But if you do not have enough protein in your diet, you do risk losing more muscle than fat.

Protein can either be found in foods alone; think egg whites, white fish and lean chicken breast. These are pure protein sources. Protein can also be found in combination with other macronutrients, in foods like oats, nuts, legumes, seeds etc. Protein rich foods include meat, fish, poultry, protein powders, tofu, tempeh, legumes, eggs and dairy.🍗

What a special weekend watching both my facilities take on the 1000 Rep Challenge to raise funds for ❤️

It's truly remarkable what a community can do when they come together as one.

Thank you to for putting together an incredible challenge once again. 🥊 We appreciate all the time and effort that goes into the planning behind it all.

A special thanks to for being part of this and supporting our Queens with much needed energy and recovery drinks. ❤️✨️

I could not be more proud of my Queens.

Till next year ✨️

Are you a little skeptical about getting yourself a coach? Don't worry I understand, we have all been there.
Choosing a personal trainer can be an intimidating experience, especially if it is your first time. ✨

BUT it will make a huge difference to your fitness journey if you choose the right one. 💖

Pop me a direct message if you are looking for someone to help you and we can have a chat to see if what I offer aligns with your goals. ✨

The fears you don't face become your limits 💯 👌

FALSE.
When you think about women lifting heavy weights, do female bodybuilders with big, bulging muscles come to mind? Well, it’s time to rethink that image. For too long, this myth—which is not supported by science—has dominated the conversation.

Many of my female clients are so afraid of “bulking up” and building big muscles if they lift weights. As a result, they want to stay away from resistance training altogether.

My honest opinion on the subject? 👇

𝗜𝗳 𝘆𝗼𝘂 𝗮𝗰𝗰𝗶𝗱𝗲𝗻𝘁𝗮𝗹𝗹𝘆 𝗴𝗮𝗶𝗻 𝘁𝗼𝗻𝘀 𝗼𝗳 𝗺𝘂𝘀𝗰𝗹𝗲 𝘁𝗵𝗲𝗻 𝗣𝗟𝗘𝗔𝗦𝗘 𝘁𝗲𝗹𝗹 𝗺𝗲 𝘆𝗼𝘂𝗿 𝘀𝗲𝗰𝗿𝗲𝘁 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘀𝗼𝗺𝗲 𝗼𝗳 𝘂𝘀 𝗵𝗮𝘃𝗲 𝗯𝗲𝗲𝗻 𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗛𝗘𝗔𝗩𝗬 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 𝗳𝗼𝗿 𝘆𝗲𝗮𝗿𝘀 𝗮𝗻𝗱 𝘄𝗲 𝗮𝗿𝗲 𝘀𝘁𝗶𝗹𝗹 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗴𝗿𝗼𝘄. 😜

While heavy lifting won’t make you bulky, it will promote healthy bone density, which is especially important for women as they age, speed up your metabolism, and help burn more fat. Because muscle is such a powerful calorie burner, increasing your muscle mass is one science-backed key to getting lean.

So, unless you are eating a lot while following a very calculated diet and training really, really, super hard specifically to put on mass, you’re not going to get bulky. 💖

I believe in a holistic approach to fitness and overall wellness. Your fitness journey is not just about working out, but also about proper nutrition, stress management, and self-care. I work closely with my clients to create personalized online workout programs for home and gym that addresses all aspects of your health and wellness. 💖

We look different. We have different lives & different struggles and we are in different places in our journey towards health & fitness. But no matter our journeys, we can all agree on one thing: WE WANT TO BECOME BETTER. STRONGER. HEALTHIER. AND MORE CONFIDENT WITHIN OURSELVES. 💪

Let me help you get there!✨

You really, really DO NOT have to eat dry & bland food to see results. Unless you are planning on competing in a bodybuilding show (Which, most of us are not?) 😆

Clean eating does not have to equal to boring food. 🌮

Add some sauces & spices to your meals to make things interesting. There are so many options available these days AND if you do not want to spend too much on the fancy low carb sauces then here are my go-to's:

✅ Light Tomato Sauce
✅ Wimpy Mustard
✅ Steers Tikka / BBQ or Burger Relish sauces are all fine
✅ Nando's sauces (the non-creamy ones)
✅ Green / Regular tobasco

Of course, you can also look at the Lifestyle sauces at as they have a big variety of healthy sauces as well.

Remember when setting your goals for your fitness journey that they need to be:
👉Specific
👉Measurable
👉Achievable
👉Relevant
👉Time-Bound

If you need some help and guidance with your fitness journey then send me a message & we can chat about it?

Just a little reminder that we are all on different paths and different journeys. Some of us have been living this healthy lifestyle for years, while others only just begun.

No matter where you are in your journey right now - Do not compare yourself with others. 💖

Just keep going & keep giving it your best.

I promise if you do that, then you will reach your destination! ✨

NO CREATINE IS NOT A STEROID.
Please do not believe everything you hear. 🤪

What is creatine? 🤷‍♀️
Creatine may enhance athletic performance. It contributes to rapid energy production and may enhance power or speed bursts requiring short periods of anaerobic activity. The reason could be related to the association of creatine supplementation and increased glycogen storage in muscle. Glycogen can quickly release glucose, one of the best sources of instant energy.

👉Some of the benefits of supplementing with creatine are:
1. Helps muscle cells produce more energy.
2. Supports many other functions in muscles.
3. Improves high-intensity exercise performance.
4. Aids in muscle growth.
5. Good for brain health & function.
6. May reduce fatigue and tiredness.

At the end of the day, creatine is an effective supplement with powerful benefits for both athletic performance and health.

Try adding it to your supplement regimen to see whether it works for you. 🥳

My recommendation is Creatine Monohydrate from 🌐 Order online & use "MariscaO15" to save 15% on your order.

Some of my top nutrition tips:

✅ Stay hydrated
✅ Its not always what you eat - but HOW MUCH of it you eat. If you ate 2000 calories worth of fruit in one sitting (that is a lot of fruit I know!) then it will still push you over your daily calorie requirement. Portion control is vital if you want to get the results you want.
✅ Balance out your macros - Do not eat a little bit of protein followed by a whole day filled with carbs. A good starting point is usually 40% Protein / 30% Carbs / 30% Fats for your daily intake. You can always play around with that as the weeks go by depending on your results.
✅ Eat whole foods
✅ Prioritize protein
✅ Limit added sugars
✅ Healthy snacking - Keep healthy snacks around to fill you up on the days that you feel a little snackish. Fruits, Nuts (in moderation) are always great options!
✅ Mindful eating
✅ Plan & Prep - I could not emphasize this one enough - Being prepared is the number one golden rule of following a healthy lifestyle. Plan your meals ahead.

I hope these few tips & pointers help a little. 💖

It's 2024 ladies, lets stop with this mentality. 🙅‍♀️

🚫 "All or nothing" mentality.
✅ Some days you will feel energetic and ready to conquer your workouts, other days you might feel like you just want to lay on the couch and do nothing. NOTHING IS WRONG WITH FEELING EITHER OF THESE THINGS. You just need to learn to balance it all out and remain consistent with your plan. Do not let one bad day make you feel like "all is lost" and that you are a "failure".

🚫 Cardio is the only way to burn fat.
✅ Gone are the days where we spend endless hours on the treadmill to burn some fat. (Are we not happy that people have become more educated? 😆) Strength training, functional training - any form of exercise is equally beneficial. In fact, you will continue to burn calories even after your strength training session. Balance is key 🏋️‍♀️

🚫 Quick fixes for lasting results.
✅ Your health is going to be an ongoing project throughout your ENTIRE life, so why would a quick fix yield lasting results? Do not fall for that person on FB selling some diet pills or magic juice they drink every morning to lose 10kg - Its all bu****it (excuse my French but it is my NR ONE PET PEEVE in the industry.) 🙄 Think of it this way, it did not take you one week to gain all the weight, so how can you expect to loose it in one week or one month or whatever.
You are in this for the long-haul and to make an entire lifestyle change. 💖

Do you have any other questions about crazy claims you have heard that you are unsure of? Please do share them 😅

The truth in this though! ♥ Your success is mine, and honestly, the goal has always been to get you to your BEST self. 🤩🥳

Join me and all the other women I have helped, together we can reach YOUR best version of yourself too ♥