Get FIT with MAR Motivation + Action = Results
Motivation + Action = Results
Hey! So, what are you doing for fitness these days?
I'm Marta Cole, Fitness Trainer, Beachbody Coach & the founder of:
M.A.R
Motivation + Action= Results
Motivation + Action = Results
With M.A.R there are no excuses to live FIT:
With M.A.R there are no excuses to live FIT:
M.A. R has a fitness solution for everyone,
even those with a tight budget & schedule!
So,if you are making excuses, you might be the biggest one yourself:
M.A.R offers:
* PERSONAL TRAINING
Personal Training
for those who need individualized program and special attention
· * GROUP FITNESS CLASSES
Group Fitness Classes
for those who like to have some serious fitness fun with other
·
* ON-LINE COACHING
On-line coaching
for those on tight schedule or budget!
Affordable * HAWAIIAN FITNESS ADVENTURES
Fitness Retreats i
I KNOW YOU CAN! for those who want to get fit in paradise
i KNOW YOU CAN! * BEST FITNESS PRODUCTS
SO NO EXCUSES! Best fitness products
SO NO EXCUSES to get you where you want to be faster
*DISCOUNTS & FREE SESSIONS
I'M HERE TO HELP YOU Discounts and free sessions
I'M HERE TO HELP YOU * OPPORTUNITIES IN THE FITNESS INDUSTRY
* OPPORTUNITIES IN THE FITNESS INDUSTRY
*** TO START, I'VE GOT SOME QUESTIONS FOR YA! ***
TO START, I'VE GOT SOME QUESTIONS FOR YA!
On a funny note, want him to check you out? Now, seriously!
- Want to look & feel your best fast?
- How about feeling stronger & more confident?
- Would you like to renew your body with new energy?
- Do you feel like your workout has hit plateau?
- Are you ready for a new invigorating workout?
- Are you looking for support, motivation& inspiration?
- Would you like to visit Hawaii & get in the best shape ?
- Are you looking for products maximize your results?
- Would you like to make extra money for working out?
- Are you interested in a career in the fitness industry ?
M.A.R can help!
About MAR's favourite workouts
Full-Body Resistance Training Program
Resistane training is basically strength training where the (or a specific part of the body—be it biceps, triceps, quad,
lats and so on) acts against an opposite force that causes resistance and, in turn, tones and strengthens that particular muscle or muscle group and inreases the bone mass of the individual. When put together properly, body resistance training works our entire body. No need for professional expensive equipment. Almost every muscle can be worked by the use of your own body and some help of basic equipment, such as weights, resistance bands, or a swiss ball. Need to grow big muscles, our trainers will show you how to do it just with a bench and one you learn the ropes, you will be able to do it on your own! If you ad some cardio to your workout and eat healthy, you will ahieve your goals faster than you think. It does not take ant expensive equipment or a rocket scientist to get you in shape just MOTIVATION and simple tools and a good trainer to teach you how you can get the results you want.
It's back to the basic ladies & gentlemen!
Old push ups, pull-ups, squats, curl-ups, dips, jumps, kicks are the way to go. Great thing about them is that they can be modified to suit your level. There are many versions of these basic exercises, but they are still on the list of top 10!
MAR's ultimate favourite exercises:
It might seem like they are very hard exercise and maybe even impossible, but this should not discourage you from practicing. Every challenge is an opportunity to get better, fitter, faster, stronger and more flexible. If you have already reached the level you were waiting for, you can easily crank up the exercises by adding more reps or trying more diffiult versions of these basic exercises.
YOGA for stretching and flexibility
I love YOGA as a form of exercise to increase flexibility and to stretch. Advanced forms of yoga will make you stronger than you can imagine, however they are diffiult and take years of practice. Such advaned forms of yoga itself can create a toned, flexible, and strong body as well as improve your respiration, energy, and vitality however yoga for the beginners is great for a warm up and coold down, strething part of your workout. It also relieves pain, suh as back pain which is one of the most
common pains among adults . Yoga will also help you improve your athletic performance. If you are runner, or a body builder your flexibility is probably really bad. You should consider yoga in your exercise routine !
Yoga is thus a part of MAR's workouts: to stretch and relax your body and mind!
PLANK for total body workout, especially your core. Hold that plank for as long as you can and you will strengthen your entire body from toes up to your shoulders.
If I could do one exrecise a day, I think I would make it a plank. There are different versions of this exerise. This one will work your calves, glutes, quads, hamstrings, core, shoulders and arms. And it will make you sweat. Total body
workout!
PUSH-UPS -I used to think women should not do push ups. I thought it was only for the military purpose. Boy, I was wrong. Push-Up is possibly the most classic of all strength training exercises. This exercise develops your upper body, particularly the pectoralis major muscles or pectorals, and the triceps brachii muscles or triceps. You will feel and see a difference in your upper body and also burn tons of calories while pushing yourself to the limits. There are many types of push-ups and MAR will show you modified versions from the easiest to the hardest.
REVERSE PUSH-UPS for arms, especially triceps and your glutes.
It will signifiantly increase the strength of your back too. The reverse push up will signinficanty improve suppeness and fexibility in your entire body and especially the shoulders and the spine. Reverse push up! This exercise as hard as it looks should not discourage you from trying and praticing especially under a supervision. So, we are going to lift your buttocks up and shape those arms shoulders and even legs.
SQUATS - the best lower body exercise;
If you do not want a droopy but, squat! Squat, is a great exercise for your butt and your quads. Its different versions will work different parts of your glutes. Also, similar with lunges squat is a great all-around exercise for the legs. It focuses on your hamstrings and gluteals, and also target your abdominal muscles and lower back since they are used for balance.
JUMPs- the best cardio workout.
This is a high impact exercise, but so great for your legs and for burning fat. Your quads are the biggest muscles in your body. Work them and they will burn those calories three times as fast as fat. In our locations we use padded surface to avoid too much of an impact. You can jump lower or higher, slower and faster, depending on
your shape and you can always modify them.
Beginners start from low impact versions of the
jumps until they develop enough strength to go air
borne.
Hey! So, what are you doing for fitness these days?I'm Marta Cole, Fitness Trainer, Beachbody Coach & the founder of:
M.A.R
Motivation + Action= Results
Motivation + Action = Results
With M.A.R there are no excuses to live FIT:
With M.A.R there are no excuses to live FIT:
M.A. R has a fitness solution for everyone,
even those with a tight budget & schedule!
So,if you are making excuses, you might be the biggest one yourself:
M.A.R offers:
* PERSONAL TRAINING
Personal Training
for those who need individualized program and special attention
· * GROUP FITNESS CLASSES
Group Fitness Classes
for those who like to have some serious fitness fun with other
·
* ON-LINE COACHING
On-line coaching
for those on tight schedule or budget!
Affordable * HAWAIIAN FITNESS ADVENTURES
Fitness Retreats i
I KNOW YOU CAN! for those who want to get fit in paradise
i KNOW YOU CAN! * BEST FITNESS PRODUCTS
SO NO EXCUSES! Best fitness products
SO NO EXCUSES to get you where you want to be faster
*DISCOUNTS & FREE SESSIONS
I'M HERE TO HELP YOU Discounts and free sessions
I'M HERE TO HELP YOU * OPPORTUNITIES IN THE FITNESS INDUSTRY
* OPPORTUNITIES IN THE FITNESS INDUSTRY
*** TO START, I'VE GOT SOME QUESTIONS FOR YA! ***
TO START, I'VE GOT SOME QUESTIONS FOR YA!
On a funny note, want him to check you out? Now, seriously!
- Want to look & feel your best fast?
- How about feeling stronger & more confident?
- Would you like to renew your body with new energy?
- Do you feel like your workout has hit plateau?
- Are you ready for a new invigorating workout?
- Are you looking for support, motivation& inspiration?
- Would you like to visit Hawaii & get in the best shape ?
- Are you looking for products maximize your results?
- Would you like to make extra money for working out?
- Are you interested in a career in the fitness industry ?
M.A.R can help!
Full-Body Resistance Training Program
Resistane training is basically strength training where the (or a specific part of the body—be it biceps, triceps, quad,
lats and so on) acts against an opposite force that causes resistance and, in turn, tones and strengthens that particular muscle or muscle group and inreases the bone mass of the individual. When put together properly, body resistance training works our entire body. No need for professional expensive equipment. Almost every muscle can be worked by the use of your own body and some help of basic equipment, such as weights, resistance bands, or a swiss ball. Need to grow big muscles, our trainers will show you how to do it just with a bench and one you learn the ropes, you will be able to do it on your own! If you ad some cardio to your workout and eat healthy, you will ahieve your goals faster than you think. It does not take ant expensive equipment or a rocket scientist to get you in shape just MOTIVATION and simple tools and a good trainer to teach you how you can get the results you want.
It's back to the basic ladies & gentlemen!
Old push ups, pull-ups, squats, curl-ups, dips, jumps, kicks are the way to go. Great thing about them is that they can be modified to suit your level. There are many versions of these basic exercises, but they are still on the list of top 10!
MAR's ultimate favourite exercises:
It might seem like they are very hard exercise and maybe even impossible, but this should not discourage you from practicing. Every challenge is an opportunity to get better, fitter, faster, stronger and more flexible. If you have already reached the level you were waiting for, you can easily crank up the exercises by adding more reps or trying more diffiult versions of these basic exercises.
YOGA for stretching and flexibilityI love YOGA as a form of exercise to increase flexibility and to stretch. Advanced forms of yoga will make you stronger than you can imagine, however they are diffiult and take years of practice. Such advaned forms of yoga itself can create a toned, flexible, and strong body as well as improve your respiration, energy, and vitality however yoga for the beginners is great for a warm up and coold down, strething part of your workout. It also relieves pain, suh as back pain which is one of the most
common pains among adults . Yoga will also help you improve your athletic performance. If you are runner, or a body builder your flexibility is probably really bad. You should consider yoga in your exercise routine !
Yoga is thus a part of MAR's workouts: to stretch and relax your body and mind!
PLANK for total body workout, especially your core. Hold that plank for as long as you can and you will strengthen your entire body from toes up to your shoulders. If I could do one exrecise a day, I think I would make it a plank. There are different versions of this exerise. This one will work your calves, glutes, quads, hamstrings, core, shoulders and arms. And it will make you sweat. Total body
workout!
PUSH-UPS -I used to think women should not do push ups. I thought it was only for the military purpose. Boy, I was wrong. Push-Up is possibly the most classic of all strength training exercises. This exercise develops your upper body, particularly the pectoralis major muscles or pectorals, and the triceps brachii muscles or triceps. You will feel and see a difference in your upper body and also burn tons of calories while pushing yourself to the limits. There are many types of push-ups and MAR will show you modified versions from the easiest to the hardest. REVERSE PUSH-UPS for arms, especially triceps and your glutes.
It will signifiantly increase the strength of your back too. The reverse push up will signinficanty improve suppeness and fexibility in your entire body and especially the shoulders and the spine. Reverse push up! This exercise as hard as it looks should not discourage you from trying and praticing especially under a supervision. So, we are going to lift your buttocks up and shape those arms shoulders and even legs.
SQUATS - the best lower body exercise;
If you do not want a droopy but, squat! Squat, is a great exercise for your butt and your quads. Its different versions will work different parts of your glutes. Also, similar with lunges squat is a great all-around exercise for the legs. It focuses on your hamstrings and gluteals, and also target your abdominal muscles and lower back since they are used for balance.
JUMPs- the best cardio workout.
This is a high impact exercise, but so great for your legs and for burning fat. Your quads are the biggest muscles in your body. Work them and they will burn those calories three times as fast as fat. In our locations we use padded surface to avoid too much of an impact. You can jump lower or higher, slower and faster, depending on
your shape and you can always modify them.
Beginners start from low impact versions of the
jumps until they develop enough strength to go air
borne.
Our Trainers
are fun and motivating. They will push you at your own level, whether it is a boot camp, a personal training session or an on-line program. They will guide you in what is best for you and your success.
We will customize a program that will suit your lifestyle and your individual needs so you can achieve your maximum results. We will determine your exact diet and caloric intake and help you with your dietary and exercise needs.
When we have our first meeting, we'll do a body fat test, take your weight and measurements, and determine your goal weight and your goal body fat. We'll also ask you a series of questions designed to ascertain your current abilities.
Setting goals is very important. We make sure our clients have realistic goals and follow it with a proper diet and exercise plan.
We can help everyone as long as you are serious and understand that changes do not happen overnight and you will need to work at it.
We will be there for you at the beginning at throughout your fitness journey, tracking your progress and celebrating your success !
And do not worry, it will be fun and you will feel magical without magical pills!
are folks from different walks of life, lifestyles, ages, fitness levels and with different goals. W
e work with those who: - want to lose weight
- drop inches
- gain muscles
- become stronger
- increase their
strength
- increase endurance
- have a healthier heart
- get more energy
- live happier and healthier
Some of our clients are stay-at-home moms, some are hard-working executives who hardly have time to work out. Some of our clients prefer one on one personal training sessions. We can train you at your place, your gym, outdoors or at one of our locations throughout the USA.
Some of other clients take our group classes. Those are for folks who like the atmosphere of others and for those who want to get the most out of their time and money. Our group classes are very intense because they are designed to get fast results. No matter who and what level of fitness you are, because everyone is going to sweat and burn those stubborn calories in no time.
Also, for those who are busy or on a tight budget, we have great home-based programs that we will customize for you. We will check with you on regular bases and help you with your reaching your goal.
MAR does not believe that one fits all thus we offer it all, so let's bring it on! With no excuses!
Together we can! Together we will!
And if you really need extra incentive to achieve your
goals, watch that video & get back to me!