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Eat Whatever You Want and Not Gain A Pound!

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Hey, I'm Marissa

I am an online health & fitness coach with a passion for helping others reach their fitness goals, no matter how many times they have tried in the past.

My mission is to educate you throughout our time working together so that you are equipped to challenge yourself through nutrition & training for life.

Full Service Coaching (Diet + Training)

Ideal for anyone needing more direction in their fitness journey and is ready to dive in with full force with sustainable habits!

Subscribe to get my free 4-week beginner training program!

Fiancé mode: ENGAGED. 💍 @chimichonga18 my bee

Fiancé mode: ENGAGED. 💍

@chimichonga18 my beeeest friend. 🥰

#isaidyestoforever #cowboyboots #engagedcouple #swipetotheendtoseehowhereallyfeels #titanicpose #yesithoughtofthiscaptionmyself

𝗜’𝗺 𝗮 𝗪𝗢𝗥𝗞𝗔𝗛𝗢𝗟𝗜𝗖.
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My brain is constantly going off, as a business owner there is always something I can be doing to improve the company.
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𝗜 𝘄𝗼𝘂𝗹𝗱 𝘄𝗼𝗿𝗸 𝟮𝟰 𝗵𝗼𝘂𝗿𝘀 𝗮 𝗱𝗮𝘆 𝗶𝗳 𝗺𝘆 𝗯𝗼𝗱𝘆 𝗮𝗻𝗱 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲 𝘄𝗼𝘂𝗹𝗱 𝗹𝗲𝘁 𝗺𝗲. 😂
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I love what I do, I’m creating something bigger than myself, and it’s hard for me to completely step away.
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Setting boundaries, not only with others but within my own routines has been pivotal for me to 𝙖𝙫𝙤𝙞𝙙 𝙗𝙪𝙧𝙣𝙤𝙪𝙩 (or experience it less 😅 …still a work in progress).
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In the slides above are just a few examples of how I stay sane during the busy season, and these are strategies with implement with our clients as well, not only in work but in LIFE.
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Unfortunately our fitness doesn’t exist in a bubble and 𝘩𝘢𝘷𝘪𝘯𝘨 𝘯𝘰 𝘣𝘰𝘶𝘯𝘥𝘢𝘳𝘪𝘦𝘴 𝘢𝘵 𝘸𝘰𝘳𝘬 𝘰𝘳 𝘪𝘯 𝘭𝘪𝘧𝘦 𝘭𝘦𝘢𝘥𝘴 𝘵𝘰 𝘱𝘰𝘰𝘳 𝘥𝘪𝘦𝘵𝘢𝘳𝘺 𝘤𝘩𝘰𝘪𝘤𝘦𝘴, 𝘢𝘥𝘩𝘦𝘳𝘦𝘯𝘤𝘦 𝘢𝘯𝘥 𝘢 𝘭𝘢𝘤𝘬 𝘰𝘧 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦.
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At Team MROYFIT we teach our clients how to set better boundaries not only for their mental health but for their physical as well.
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𝗗𝗼 𝘆𝗼𝘂 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝘀𝗲𝘁𝘁𝗶𝗻𝗴 𝗯𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀?

Tell me I’m not a lone workaholic here… 👇🏼

𝗬𝗼𝘂 𝗖𝗔𝗡’𝗧 𝗠𝗲𝘀𝘀

𝗬𝗼𝘂 𝗖𝗔𝗡’𝗧 𝗠𝗲𝘀𝘀 𝗧𝗵𝗶𝘀 𝗨𝗽.
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When you’re thinking about trying something new…
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- A new diet
- A new workout plan
- A new coach
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I know what’s going through your head.
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“𝘞𝘩𝘢𝘵 𝘪𝘧 𝘐 𝘮𝘦𝘴𝘴 𝘶𝘱?”
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“𝘞𝘩𝘢𝘵 𝘪𝘧 𝘵𝘩𝘪𝘴 𝘵𝘪𝘮𝘦 𝘦𝘯𝘥𝘴 𝘶𝘱 𝘭𝘪𝘬𝘦 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘰𝘵𝘩𝘦𝘳 𝘵𝘪𝘮𝘦𝘴 𝘐’𝘷𝘦 𝘮𝘢𝘥𝘦 𝘴𝘰𝘮𝘦 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴, 𝘵𝘩𝘦𝘯 𝘧𝘢𝘭𝘭𝘦𝘯 𝘰𝘧𝘧 𝘵𝘩𝘦 𝘸𝘢𝘨𝘰𝘯?”
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“𝘞𝘩𝘢𝘵 𝘪𝘧 𝘐 𝘍𝘈𝘐𝘓?”
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You let the self-doubt creep in farther and farther, until you have no confidence in yourself left, and you put yourself and your goals on the backburner… again.
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Listen… I’m going to let you in on a secret that I tell all my clients, and people that are on the fence...
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A secret that you NEED if you’re on the fence about committing to yourself and this lifestyle change.
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A secret that I’m going to spill to you today.
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It’s IMPOSSIBLE to mess this up.
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Mistakes are inevitable, but they’re a part of the journey.
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You’re on this journey for the rest of your life.
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𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗴𝗲𝘁 𝗮 ‘𝗱𝗮𝘆 𝗼𝗳𝗳’ 𝗳𝗿𝗼𝗺 𝗯𝗲𝗶𝗻𝗴 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆.
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All you need to do is tell yourself that you will keep getting back up every time you get knocked off the wagon.
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Treat every day as a clean slate.
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If you can promise yourself that…
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Then you can’t lose. 💙
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Once you make that promise to yourself…
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You’ve already won.

“𝗜 𝗰𝗮𝗻’𝘁 𝗼𝗻𝗹𝘆 𝗵𝗮𝘃𝗲 𝗼𝗻𝗲.”
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But why not?
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Tell me, really.
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What is stopping you from only having one?
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Is the food jumping into your mouth against your will?
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Or do you grab more because of the guilt you feel for having food you think is “bad?”
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Do you decide to say “screw it, I’ll eat the whole thing” because you already “cheated” or are something ‘fattening’?
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Or is it because you’re aiming to eat 1200 calories every day, so you know that one bad decision may as well mean you binge?
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Is it because you’ve never practiced indulging in moderation, so all you know is being “on” or “off” the diet?
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Is it a combination of all the above?
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𝘛𝘪𝘮𝘦 𝘵𝘰 𝘣𝘳𝘦𝘢𝘬 𝘺𝘰𝘶𝘳 𝘣𝘦𝘭𝘪𝘦𝘧𝘴.
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The scientific literature, as well as my experience helping thousands of individuals (yes, thousands) change their perspective about dieting show:
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✅ One ‘bad’ decision doesn’t make or break your progress.
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✅ ‘Bad’ decisions around food don’t even exist, and you don’t need to feel guilt for anything you decide to eat.
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✅ Indulging in your favorite foods regularly can actually prevent overindulging and promote self-control.
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✅ There are no foods that ‘cause’ fat gain, only a calorie surplus can do that.
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✅ Eating more calories per day is actually more conducive to long-term fat loss than a low-calorie, restrictive diet approach.
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✅ Focusing on 𝗶𝗻𝗰𝗹𝘂𝗱𝗶𝗻𝗴 more of the right foods (lean proteins, fruits, vegetables, whole grains) rather than 𝗲𝘅𝗰𝗹𝘂𝗱𝗶𝗻𝗴 (cutting out carbs, sweets, etc) actually improves adherence and improves the subjective experience of dieting.
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You don’t have to throw away every sweet treat or bag of chips in your house to stay on track.
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You CAN just have one, and be satisfied.
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You CAN eliminate your all-or-nothing mentality.
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Still don’t believe me?
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Comment below the one food you don’t think you can only eat one of, and I’ll tell you why you’re wrong.

𝗪𝗵𝘆 𝗠𝘂𝗹𝘁𝗶𝘁𝗮𝘀𝗸𝗶𝗻𝗴 𝗮𝘁 𝘁𝗵𝗲 𝗚𝘆𝗺 𝗶𝘀 𝗥𝘂𝗶𝗻𝗶𝗻𝗴 𝗬𝗼𝘂𝗿 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀:
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I’ve made some changes to how I use my phone when I’m at the gym.
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I film my main movements for y’all, but for the majority of the workout, I leave my phone in my gym bag.
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At 𝗠𝗜𝗡𝗜𝗠𝗨𝗠, I go on Do Not Disturb mode.
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𝘕𝘰 𝘥𝘪𝘴𝘵𝘳𝘢𝘤𝘵𝘪𝘰𝘯𝘴.
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Because of this,
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𝘔𝘺 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘪𝘴 𝘣𝘦𝘵𝘵𝘦𝘳 𝘵𝘩𝘢𝘯 𝘦𝘷𝘦𝘳.
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I’m working on my ability to focus on one task at a time in all areas of life… and I’ll be honest it’s a 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲.
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I used to think being a ‘multitasker’ was cool…
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That being able to juggle a billion things at once was a skill to be proud of.
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These bad habits die hard.
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𝗡𝗲𝘄𝘀𝗳𝗹𝗮𝘀𝗵:
❌ Checking my phone for notifications between sets is 𝘕𝘖𝘛 𝘤𝘰𝘰𝘭.
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❌ Refreshing my email between sets is 𝘕𝘖𝘛 𝘤𝘰𝘰𝘭.
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❌ Having to say “What?” when someone talks to me because I was too engrossed in a text - 𝘕𝘖𝘛 𝘤𝘰𝘰𝘭.
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❌ “Working” on Instagram while laying in bed trying to fall asleep - 𝘕𝘖𝘛 𝘤𝘰𝘰𝘭.
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𝗜 𝘀𝘁𝗶𝗹𝗹 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 with all of these things… a lot.
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I am so grateful that @chimichonga18 is so patient with me but long-term it’s not fair to him. 😢💜
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I’m learning that value in life is found in being able to FOCUS and be present.
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✅ Focus on one task at a time through the work day.
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✅ Focus on one set at a time in a workout.
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✅ Focus on being present with loved ones when it’s time to shut off.
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This is still a 𝗵𝘂𝗴𝗲 work in progress, but getting out of my texts/DM’s/email when I’m training has been a huge step.
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If you relate as a fellow high achiever and this is something you struggle with…
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I encourage you to try what’s worked for me:
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📱 Do Not Disturb mode during your workouts, especially if you log workouts on your phone
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📱 Downtime on iPhone (or the equivalent for android) when winding down for bed
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📱 Eliminating all drop-down/badge notifications on apps except text messages
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⌚️ Turning off all drop-down notifications on my smart watch.
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Comment below, do you struggle with this too?
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Does it take away from your workouts?
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Tell me I’m not alone!

You’re 𝙎𝙏𝙍𝙀𝙎𝙎𝙀𝘿. ⠀ Wor

You’re 𝙎𝙏𝙍𝙀𝙎𝙎𝙀𝘿.
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Work is about to ramp up big time for you, and you’re hoping this Fall isn’t going to be a total shit show.
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You always get really sick immediately after the busy season, which makes sense because you GO non-stop until you nearly break.
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𝙔𝙤𝙪’𝙧𝙚 𝙧𝙪𝙣𝙣𝙞𝙣𝙜 𝙤𝙣 𝙀 99% 𝙤𝙛 𝙩𝙝𝙚 𝙩𝙞𝙢𝙚, 𝙨𝙤 𝙞𝙩’𝙨 𝙣𝙤 𝙬𝙤𝙣𝙙𝙚𝙧…
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You KNOW that to perform your best at work, you have to pour into your own cup first.
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You KNOW you only have so much output before your energy is drained.
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You KNOW you’ll 𝘣𝘶𝘳𝘯 𝘰𝘶𝘵 if you don’t stop this toxic cycle…
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You KNOW that your career will suffer long-term if you don’t take control 𝙣𝙤𝙬.
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You even tell your best friends, boyfriend, and coworkers to practice self-care but neglect it for yourself.
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Listen, there’s a better and easier way to get through the busy season, and that’s with these stress management tools in your toolbelt.
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If you enter busy season and just give, give and give your energy thinking that’s just the way it is…
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𝗬𝗢𝗨’𝗥𝗘 𝗪𝗥𝗢𝗡𝗚!!!
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You can practice small things that take no time, that drastically change your daily experience.
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✅ 𝗕𝗿𝗮𝗶𝗻 𝗱𝘂𝗺𝗽 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱: Jot down everything that keeps you up at night before going to bed. Sleep with the peace of knowing those tasks you might forget are all written down.
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✅ 𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲 𝗷𝗼𝘂𝗿𝗻𝗮𝗹𝗶𝗻𝗴: Start your day by writing down 3 things you’re grateful for. Takes 2 seconds and you’re immediately in a better headspace.
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✅ 𝗣𝗮𝘂𝘀𝗲 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝘁𝗮𝘀𝗸𝘀 𝘁𝗼 𝗯𝗿𝗲𝗮𝘁𝗵𝗲: As you transition between tasks, take 3 BIG inhale + exhales and feel the tension leave your body. Then move on.
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✅ 𝗣𝗼𝘂𝗿 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗼𝘄𝗻 𝗰𝘂𝗽: Do one thing every day that helps you recharge. Wash your face, take a walk, work out, cook a nice dinner, or go to bed early.
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You deserve to pour into your own cup everyday for 𝘯𝘰 𝘰𝘵𝘩𝘦𝘳 𝘳𝘦𝘢𝘴𝘰𝘯 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢 𝘣𝘶𝘴𝘺, 𝘢𝘮𝘣𝘪𝘵𝘪𝘰𝘶𝘴 𝘸𝘰𝘮𝘢𝘯 𝘸𝘩𝘰 𝘥𝘦𝘴𝘦𝘳𝘷𝘦𝘴 𝘴𝘦𝘭𝘧-𝘤𝘢𝘳𝘦.
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Do you let stress get the best of you?
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Comment below if you do any of these things, + if this helps you!

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