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Marly Powers Fit

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Berea, OH
Marly Powers Fit

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1 on 1 personal training | online coaching | nutrition accountability + more

07/04/2025

FOURTH OF JULY FULL BODY BURN 🇺🇸

CIRCUIT 1: 3-4 rounds
❗️8e heavy step ups
❗️8e med ball pushups
❗️10 thrusters (squat + shoulder press)
❗️10-15 TRX bicep curls

CIRCUIT 2: 3-4 rounds
❗️10e single leg hamstring rollouts
❗️15 med ball sit ups
❗️10 db floor press
❗️10 db pullover

AB CIRCUIT: 3-4 rounds
❗️12 leg raises
❗️12 toe touches
❗️12e flutter kicks

CARDIO: 2 miles 3.5mph (about 40 min)
❗️0.5 mi @ 2% incline
❗️0.5 mi @ 6% incline
❗️0.5 mi @ 10% incline
❗️0.25 mi @ 6% incline
❗️0.25 mi @ 2% incline

then enjoy the rest of your holiday !!!

06/18/2025

the best workout to do in the summer time:
fast-paced strength circuits 💪🏼

TODAYS LEG CIRCUIT WAS A GOODY
no break until circuit is done:
10 heel-elev. suitcase squats
30e quick toe touches on small block
10 sumo squats
30sec quad hold
10e TRX single leg squats (opt. hop)
core: 10e spider-man plank or mt. climbers
90 sec break here + REPEAT 4x

06/06/2025

love me some angelina !!!!!! 🪩💪🏼❕

05/20/2025

just been over here eating my meal prep & getting my steps on ☀️ it’s TRUE my #1 priority right now is not the gym (it’s still a priority!) and that’s okay!!

with my current goals, schedule, and mood i adjusted my activity schedule/split and i’m loving it!! so here’s my current split & i will stick with this through summer:
day 1 - cardio & core
day 2 - push day (chest, shoulders, triceps)
day 3 - legs & core
day 4 - pull day (back & biceps)
day 5 - cardio & core
2 days of rest
+ with this split i have been getting in at least a mile of treadmill walking daily outside of the workouts!!

current priorities are FOOD (slight calorie deficit) , steps (at least 12k/day) , and water (1 gal daily)

doing this the past 3 months has helped me get closer to looking and feeling my best!!!!

04/30/2025

my “i don’t wanna do legs” leg day lately

because lately i never want to do legs! + that’s okay, but i still do it!

3-4 sets of 8-12 reps of everything
❕leg press (sometimes i do sumo foot placement)
❕leg extension dropset
❕hamstring curl dropset
❕back extension
optional if you have time + energy:
❕heavy abduction
❕body weight calf raises

04/02/2025

sarah!! one of my bffs and one of the reasons that makes work so fun!!

we have so much every session + she works her butt off at the same time - over 25lb down and so much stronger!!

i can help you too ⭐️ DM me today to get started

03/26/2025

love urself , eat some healthy foods tomorrow

03/19/2025

if your goal is to “tone” (aka lose fat mass + have lean muscles) and you feel like you aren’t making progress

are you….
eating in a high protein caloric deficit
lifting weights 3x wk min.
hitting 10k steps/day
incorporating intentional cardio into your week
getting good sleep
eating 3 meals/day min.

if not, you may be missing a key element in your plan + that may be holding you back
taking progress pics weekly to track how far you’ve come

if you don’t know how or where to start with any of the above , DM me!!! i would love to help you

03/13/2025

HIGH PROTEIN CHICKEN CAESAR PASTA SALAD 🥗
under 500 cals | 40+g protein | 63g of carbs | 10g fat

THE PREP:
cook a box of Barilla Protein+ pasta
cook + chop up 2lb of chicken breast
join the pasta + chicken with 1/2 bottle of Primal Kitchen Caesar Dressing and throw in the fridge for the week

THE DAY OF:
dish out 6oz of the chicken + pasta mixture and warm up
cut up 3 leaves of romaine lettuce + add into the pasta salad with 3-5 croutons

chefs kiss 🤌🏼🤌🏼

Address

1298 W Bagley Road
Berea, OH
44017

Telephone

+14409734441

Website

facebook.com

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