The Motivated Mum Podcast

I get it.  I understand how much easier it is to pay someone to do a workout program for you. After all, you're busy, you're tired, + maybe you don't even care about learning how to do it yourself? There's SO much on your plate, and getting to the gym itself is a mission, so why add more on to your plate...Well, my friend - here's why:1. You get the HOW, but not the WHYIt's so easy to modify, change + maybe even slack off a little when it comes to sticking to your program to a tee. Some days you're tired, and what's the harm in doing 10 reps instead of 12 like the plan says - right? When you understand the WHY behind your sets, reps, weight, rest time and exercises - it gives you the motivation + discipline to see it through + complete your workout, properly.2. In the end, you waste MORE time + %On the surface it may seem like paying a coach to do the work for you is quicker, easier + cheaper. But in reality, it isn't. When you get a program that's made by someone else, you still have to figure out what the exercises are, modify a few things to cater for your injuries, aches and pains and maybe you don't even have the appropriate equipment the plan requires you to use. *insert time wastedBy learning how to DIY your plans, not only do you create a workout that YOU find fun, but you end up saving time because you do what you know, you cater the plan to what you have available to you and you don't have to go back and forth emailing your coach to figure things out. Did I mention you can learn how to do it yourself as well as learn proper form, in as little as 60 minutes a week (more on this to come)? 3. And then there's the fact that your goals are not always going to be the same  Just as you learn, grow and change, your goals and what's most important to you is going to ebb and flow as well - that's a good thing. Learning how to lose weight is totally different to learning how to build muscle. Training to get fit is also different to training to get strong. And I haven't even mentioned nutrition yet. So just when you think you're getting a hang of it, your priorities will likely change and you're back at square one having to relearn the whole process all over again - welcome overwhelm, confusion and more time. Amateur 2 Athlete, or A2A for short - teaches you how to become your own personal trainer so you can walk into the gym with confidence, knowing exactly what to do and how to do, to reach your goals. A2A is a 6 week framework that filters out all the fluff and rubbish that's out there on the internet, and breaks down the important stuff you need to know to lift with proper form and reach your goals. It's so simple that even if you're totally new to the gym, you will finish the course with your own workout plan you wrote yourself + feel well equipped to reach your goals all on your own. Best of all, it only takes 60 minutes a week to complete. How easy is that? >>Click this link to join the waitlist for A2A here

The sun has inspired me to be energised + productive friends, and it's translated over into my gym workouts too.Lately my sessions have been quick, efficient + effective + I am already seeing noticeable results (yay!). Because my workouts have been shorter, it's forced me to plan my workout + organise my schedule. I'm more focused. I'm lifting heavier. I'm getting results.If you walk out of the gym feeling annoyed at yourself for not having the best possible session - this episode is for you. Any time I write up a workout program for myself or a client, I include all 6 pieces of the puzzle:1. I set SMART goals2. I identify the body type I'm working with3. I make sure the exercise style I'm programming for is enjoyable for the client4. I check their schedule, lock in their training days + times + make sure it's realistic to stick to long term5. I write their workout program including warm up exercises + reps/timeexercises, # of sets, reps + rest time cool down stretches Each workout is different each day, but the process repeats weekly for 4-6 weeks. Then and only then do I make small changes in their program. This is the difference between a workout plan that is random + one that gets you massive results.If you're ready to take your training to the next level + feel like a boss in the gym with perfect form + the knowledge of a professional, join the waitlist for Amateur 2 Athlete: a step-by-step 6 week framework that takes you from doubting your exercise technique + not knowing what to do to lifting weights with perfect form + confidently designing your own workout program in as little as 60 minutes a week!M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Our life has been HECTIC the past few months, and because of that I've taken time off the gym. Honestly, it's been great. There's been no guilt. I haven't even thought about it. And now that I'm back training, I'm more motivated than ever.It's not uncommon for me to hear other women sharing how they wish they could train more often but just don't have the time. The funny thing is, these women are already training 3x a week. If this is you, my hope is that this episode gives you a bit of encouragement knowing that rest days are important too, especially when big life changes pop up. Are you ready to lift weights like a pro and feel confident doing it? Learn how to write your own workout program and correct your form by joining Amateur 2 Athlete. You can learn more + join the waitlist here.  Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Lifting heavier can be a mindset struggle, especially if it's a weight you've never pushed before. In today's episode I share 2 simple ways you can overcome your mindset and advance in weight with your squat, deadlift and whatever exercise you're trying to improve on.I hope you enjoy!M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Staying motivated especially when working out at home can be a super difficult thing to maintain. Today I share 5 easy ways you can create more consistency in your workout routine so you can reach your goals quickly.I hope you enjoy! M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Who would have thought the girl who pretended to be sick in PE would make her living through being a fitness coach and helping women get better at physical exercise?I would never believe you if you had told me in 10 years time my career would be in the fitness industry... SO bizarre to me.Imagine if you had the courage to try new things all the time, especially the things that you want to do but you're scared of doing? You could potentially fill your days with so much fun and excitement if you found a new hobby or passion, and it's the same idea when it comes to working out.I spent way too much of my life worrying about others which held me back from becoming the person I was made to be. Thankfully I got over myself and started following my passions and here I am, talking about it today with you.I hope you enjoy xM Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

The easiest way to build more muscle is to eat in a caloric surplus and lift heavier weights every week - it's simple. But what if you hate the gym? Or what if you have limited weights to use at home?I solve your struggles today with this episode as I share 3 ways you can increase the difficulty of your exercises from home, so that even if you have only 1 pair of weights you can still successfully gain more muscle and improve your strength from the comfort of your home.Enjoy! M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

hese past few years have been a wild ride, with the c word, and all the changes it made to our world, 2022 has been no different. I'm sure I speak for all of us when I say that everything has gotten super expensive. From fuel to our groceries to the prices of rent and property, its like no one has been able to catch a break no matter what industry you're in or where you're from. I've even heard that interest rates for mortgages will be sky rocketing very soon. In all my years of being a fitness coach, I know that dropping your fitness routine is usually one of the first things to go when cash gets tight. Today I share how you can save money and still get the results you'd see if you continued training with your PT. Enjoy!M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

How long do you squat?How heavy are you squatting? Where exactly are your elbows during a shoulder press?And where do you pull your dumbbell when doing a single arm row?These are all questions you *should* be asking because they're the 5 common mistakes I'm currently seeing in the gym. Let me help you improve your form and get confident lifting with this episode.I hope you enjoy and find this valuable.M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

You show up to the gym 5x a week, put your heart and soul into your workout and leave feeling like your knees are going to give way. Then you look into the mirror and feel deflated because you look exactly the same, and now doubt if what you've been doing in the gym is even working.Is this you?In today's quick episode I talk about how to be confident you're getting closer to your goals and be certain your hard work is paying off.I hope you enjoy!M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Some women are blessed with glutes that do all the heavy lifting for them - I on one hand am not this person. It took me years of testing and trialling, stretching and learning what exercises and positions best helped me activate my glutes. Today I'm sharing why you may be having this same struggle, and give you 4 simple steps to help you activate your glutes so you can start building a booty and squat heavier than you ever have before.Enjoy!M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

There are hundreds of exercises out there, but these 3 exercise cues are the foundation of ALL exercises. Nail these and you'll have a great workout that is safe, effective and helps you lift more. I hope you enjoy!M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Today I banish the myth that ab exercises help you lose fat around your waistline. I also share what DOES help you lose belly fat, and it's actually super simple.I hope you enjoy! M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

This year it feels like sickness is just rampaging around us - and I'm sad to say that our household is not the exception.Usually I skip the sickness and have the privilege of purely tending to my kids and hubby, but I spent a good month feeling fatigued and unmotivated with a pretty bad cough. I gave myself the rest I needed, but you know how some days you just feel like you'll feel better if you just moved your body?Yep, that was me recently, and after a few crappy workouts of my stupidly trying to train the way I would when I'm healthy, I decided to change a few things and listen to my body.The difference these 5 small changes was amazing, and it was honestly one of my best workouts yet. I hope you enjoy!M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

If you hide in the cardio section or feel like everyones is watching you with the eyes of an eagle, you're not alone.I too was terrified of the weights, not only because of how intimidating everyone looked but also because I had no idea what anything was called let alone how to have good form while training. I would research exercises and downloaded the 'bodybuilding' app for guidance, and would pick a few exercises from the app to make up a workout, and that would be what I followed when I trained.If you can relate, I've been there. 12 years ago my fitness journey began, and now after 5 baby's I can proudly say it's one of my favourite ways to release stress and feel well-collected for the day. I hope you enjoy this episode as I share a bit about how I started my journey.M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Do you search Youtube and Instagram for workout ideas, 'how to do x exercise' or for nutrition inspiration? Yep, so do I - I LOVE Instagram + the benefits are endless. There is one thing many new gym members do not know - what works for others may not work for you.Yep, that meal plan that helped Sally lose 10+kg may not change a thing for yourself. The way Jane squats has grown her booty dramatically but you perform the squat exactly the same yet you end up with big legs with no round peach to be found.The problem? You're as unique as the next person, and what works for you may not work for her. Listen in as I explain why copying others workouts and exercise technique online is helpful but doesn't always work.M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

In our mere mortal minds, more often means better. In the case of working out, this isn't necessarily the case. If you train 5-6 maybe even 7 times a week, and feel like you should be seeing better results than you are, this episode is for you.I discuss why training more doesn't always equal better results and why you should focus on quality sessions over quantity.Like always, don't forget to subscribe so you never miss another episode, + leave a review!M xPast episodesAll about the squat: https://www.buzzsprout.com/1500673/10329674Deadlifts - the what, the how, the when: https://www.buzzsprout.com/1500673/10295470Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

If you're a busy mama like me, sometimes life gets so busy and our workouts are the first to be pushed to the side. This past weekend we had 3 birthdays including our daughters and it was hectic but super fun! Of course we didn't get to the gym, nor did we want to, but it got me thinking how so many women struggle to get to the gym on any given week, not just special birthday ones.By being efficient with your time, getting clear on your giant 5 and not being shy to ask for help when needed, you can gain more time in your day for the important things like spending time with hubby and the kids, working out and enjoying your hobbies. I hope this is helpful! Don't forget to subscribe,Marissa xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Is the sumo or back squat better?What's the technique for a front squat?What are overhead squats for?There are so many variations of squats out there, and when it comes to your workout routine, including some type of squat in my opinion is a must.Knowing how to set yourself up at the beginning of each movement is crucial, but so is understanding how to perform each squat correctly and if the squat you're doing is driving you closer to your goals. If you want to know what squat is best for strength, or any other question for that matter, listen today's show carefully. I hope it helps!Marissa xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Do you reckon the deadlift hurts your back? Or maybe you feel it more in your glutes whereas your friend feels it in her quads or vice versa?I explain all this and more as well as the correct technique for performing the deadlift. Everyone's body is as different as their goals, which is why you need to know the different variations of deadlifts and how to use each one in your training to best reach your own personal goals. The conventional, sumo and Romanian deadlift are my 3 favourite variations and here I share which muscles each variation hits best, what they're best used for as well as some regressions if your mobility is lagging and affecting your technique. I'd love to know what other exercises you want to learn more about so make sure to leave a 5 star rating and review telling me!As always, I hope you enjoy.Marissa xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Are you training hard, showing up to the gym 5x a week or more and have little to show for it?If this is you, I understand the struggle and so have hundreds of my past clients. That's why today I'm sharing 5 reasons you may not be seeing progress, in hopes that I may give you an 'aha' moment so you can focus in on this area and start making changes.Improvements in your sleeping, calorie intake or workout plan may be to blame, so remember your effort likely has nothing to do with why you're struggling to reach your goals, it's likely a small, simple change you have to make!Enjoy!Marissa xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

You're only given one body to live this life in - how do you view it?Are you overwhelmingly grateful for the vessel you have? Do you treat your body like a temple, feed it nourishing foods and speak kindly about it?Or does seeing yourself in the mirror after kids bring up feelings of shame? How we model confidence to our kids is how they'll learn to accept their body and build appreciation and kindness towards themselves and others. Grab a coffee and join Davina Kairua and I as we have a conversation about body positivity, raising children who respect their body, how to feel sexy in the bedroom when you're not feeling the best and so much more. M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

We've all heard of calories, carbs, fat and protein, but do you actually know what they are and what they do in the body?Today I give you a quick rundown on each macronutrient as well as explain what calories are in super simple terms.Hope you enjoy!Marissa xPS: Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Hey guys! If one of your desires is to be that girl who wakes up at 5am, does a workout and drinks her fresh juice every morning, then you better be listening to this podcast.Inspired by episode one of The Motivated Mum Podcast: How to exercise consistently, I share 3 simple steps to working out at 5am easily from the comfort of your home - no gym required!These tips are backed by research, psychology and strategy, so enjoy!Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Hey mama! How're you finding motherhood lately?Seriously! How are you?Because today I'm going to challenge you. I'm going to ask you how you view your children.Do you find them a blessing? Little helpers who guide you to become a better person, or are they a bit of a burden? Do they overwhelm you and stress you out?Regardless if you're loving motherhood or struggling with this season of life, I think you'll really benefit from listening to today's show and gain some motivation in this season of motherhood and life.So grab a cup of coffee, click play, and let's hang out for the next 15 or so minutes while I chat about the pro's of being a mum :)M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Becoming a new mum is exciting, scary and often overwhelming. Most women know this - that's why if you have a newborn you've likely been told allllll the advice there is. You should breastfeed.If you co-sleep you'll kill your baby.You'll be so tired, grumpy and hormonal all the time.Yes I've heard it all, because I've had 5 babies of my own.The great thing about this (other than you know, obviously my children) is that I have some of my own advice to give.BUT, this advice isn't going to overwhelm, upset you, or add to the stress of it all.Instead I'm hoping to help you relax so you can truly enjoy the newborn stage without feeling like a failure. - M xWelcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

What's the future of The Motivated Mum look like?Today I open up and let you in to how I've been thinking and feeling lately!Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

I have 5 kids, 1 is 8 years old while the other 4 are under 4 (3, 2, 17 months and 13 weeks). Since bub was 5 weeks old I've been exercising 3-6x a week consistently.Yup, even with all 4 babies at home with me fulltime.I'm not special, I do have a hubby who helps out whenever he can which is a massive blessing, however after each baby I've definitely found the most effective ways to make sure you're feeling motivated and prioritising training each day without using the kids as an excuse not to.Today I share my tips on how to stay consistent towards your weight loss and fitness goals regardless of how many kids you have, whether you have help with them or not or even if you're working full time as well.If I can do it, so can you. Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Did you know being productive in your day can boost motivation?It's all about getting on a role and ticking things off quickly, that way you're inspired and wanting to achieve even more. That's what today's episode is all about - how we can be productive instead of busy, and how getting better at being productive can help you feel more motivated and accomplished each and every day.Enjoy!Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Imagine waking up to the sun rising, the kids asleep (omg theres silence?), and knowing you have the next 60 minutes all to yourself...What would you do?The ideas are endless, you're excited!Do I make my coffee first? Oh what about empty the dishwasher and get ahead of the day's chores? Should I finally do a workout, I've been wanting to get fit for ages now and I finally have the time...The possibilities are endless when you have an 'extra' 60 minutes in your day. That is the beauty of a morning routine.Today I share why you should get one if you don't already have one, and share the countless benefits of why you should care.I hope you enjoy!Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Pop quiz!What do 10 of the worlds most successful people have in common? Well, today I share 5 of these common interests - but spoiler alert: all of these things equal motivation. Today I continue my motivation series and what better way to learn how to keep motivated than by learning from some of the best of the best. I hope you enjoy!Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Women who struggle with motivation in continuing their journey through weight loss, fitness and better overall health often quit within the first few weeks-months after starting. Maybe you can relate?It's so unfortunate because logically speaking, if we just kept working out and doing our best to eat healthy long term, we'd eventually reach our goals whatever they may be. So why do we quit? Why do we give up on ourselves so easily?One of these reasons is we lose motivation, which is why I share my top tips on how to stay motivated long term in order to reach those awesome goals you have. Today it's all about tracking your progress.Enjoy xMarissaWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

So you want to set some goals. And you set them.But what now? People always say 'just start!' but sometimes it's not that simple.In my newest mini series 'Motivation', I'll be sharing quick, simple tricks you can use to start reaching your goals with ease and eliminate the overwhelm and doubt that comes with starting something new. One of these tricks is to 'lighten up your goals'.I hope you enjoy! Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

If I asked you to rate how well you love yourself on a scale of 1-10, what would you say?Maybe you even think your self love is good, but is it really?Are you becoming the person who you ideally want to be? Have you unleashed all the incredible potential that lives inside you?If you're truly honest with yourself, you most likely answered no. Be honest! I genuinely believe no one has released all the potential they have inside them, but I do know that we can at least try our best to - and that first starts with self discipline. That's what today's episode is on, and I hope you enjoy.Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Feelings can be our best friend as well as our worst enemy; excitement, happiness, love and the like make us feel on top of the world and like anything is possible. But what happens when we get stuck in our feelings of fear, nerves and self doubt? While these negative emotions are a good thing because they're trying to protect us (uh hello animal instincts), they also prevent us from growing, reaching our goals and becoming the best version of ourselves we can be... but only if we allow them to.Learn how to overcome your nerves so you can start feeling empowered and in control of your life again. We all need a sense of purpose in our lives, so don't let your nerves hold you back any longer.Marissa xWant to collab? Email admin@ninefourhealthandfitness.com My online Nine Four 8 week challenge is nearly here! Head over to https://themotivatedmum.com/onlinechallenge to register nowAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Challenges are fun, give you that boost of motivation needed to start working out, you get to make a bunch of new girlfriends PLUS if you win you get a big prize - what isn't there to love about 8 week challenges?! Today I take a more casual approach to sharing why I believe every busy mum can benefit from taking part in a group fitness challenge. Regardless if your goal is to lose weight, strengthen your tummy muscles or simply to feel healthy and fit, challenges can help you achieve all these things plus more as long as you have an awesome trainer to guide you along the way.I hope you enjoy!Marissa xWant to collab? Email admin@ninefourhealthandfitness.com My online Nine Four 8 week challenge is nearly here! Head over to https://themotivatedmum.com/onlinechallenge to register nowAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Hey mumma! I see you.You're often tired. You struggle getting all the things done at the quality that you want, you're doing your best and you absolutely love your kids. But it's hard. Mentally, emotionally, even physically! Being a mum is hard.So even though I myself am only young, I do want to share 5 things I've learnt after having 5 kids of my own.I hope that I can offer some help and remind you that it's okay to want these 5 things, and its okay to pursue them. It's the least you deserve. 1.Quality rest is a must! Listen to your body + cancel appointments if need be2.Exercise gives me a much needed break + I'm in a much better mood after3.The more undivided attention I give my kids first, the less they hassle me throughout the day4.Eating a lot of healthy food gives me the energy I need for my busy days5.Having a support network of other women in the same boat is a must! I hope you enjoy.Marissa xWant to collab? Email admin@ninefourhealthandfitness.com My online Nine Four 8 week challenge is nearly here! Head over to https://themotivatedmum.com/onlinechallenge to register nowAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

One of the first things I ask my new clients is 'how long have you been wanting to reach this goal for?'. And guess what their response is? It's always for way too long.Living an active lifestyle and regularly exercising brings this spark in your life that nothing else can - you always feel happier, good in your body and healthy when you're regularly exercising, and I know that many women struggle to motivate themselves to get started. While it's so hard to start, it's never too late. This episode gives you 3 practical ways you can stop procrastinating and start working on your weight loss and fitness goals, whatever they may be. I hope you enjoy! Marissa xWant to collab? Email admin@ninefourhealthandfitness.com My online Nine Four 8 week challenge is nearly here! Head over to https://themotivatedmum.com/onlinechallenge to register nowAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

You know you don't want to join a gym.You can't afford a personal trainer. And you can't make the times your local fitness group runs classes. Yet you still want to get fit, healthy and feel comfortable in your body again...So what do you do?Today I may just have the answer for you. If working out at a time that suits you in a place that suits you sounds appealing, then you won't want to miss today's episode!Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

My very last 8 week challenge kicks off this October 11th so this episode is dedicated to give you confidence that maybe group training is the solution to your fitness goal problems. Today I share 3 signs group training is the right fit for you - so if you listen to this episode and you live in or near the northern Gold Coast area and are thinking 'heck yes this girl gets me I can so relate' then head to themotivatedmum.com/8wkchallenge If you can't make our group training times or simply live somewhere else,  you can still join our challenge through our online option! Head to themotivatedmum.com/onlinechallenge to learn more there. I hope you enjoy!Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Are we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Self sabotage is a real thing - it's something we all experience even if you may not even realise it. That's exactly why today's episode is on this, because how are we meant to improve something that we aren't even aware of right?

So whether you're trying to lose weight, have recently lost weight or have previously lost weight but regained some (or all) of it back - this episode is for you.Getting healthy, strong and happy takes a lot of time, dedication and commitment. When you muster up the courage and motivation necessary to finally start, the journey can truly be life changing. But what happens when you start to slow down? When you go from 5 workouts a week to just 1 or 2?What happens when you go crazy on a diet, lose a tonne of fat, then slowly start snacking again, more and more each week? Well, as you can guess or maybe even as you have experienced, the weight is going to come back on. Why is that? And what can you do to make sure that all the sweat, tears and sacrifice you put into your weight loss journey  doesn't go to waste?Today I answer these questions and more, I hope you enjoy. Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Need motivation to kickstart your fitness journey? Join my Fit in 5 days challenge  at themotivatedmum.com/5daychallengeAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

"I've been exercising lately but my body isn't changing""Why is it taking so long to lose weight?""How do I get motivated enough to start working out?""Eating healthy is so hard to stick to"Are these struggles you can relate to?I get it, because I've been there before as well.With such a saturated market in the health, weight loss and fitness industry, its no wonder so many of us have misconceptions regarding the topic. We have a false idea of what it takes to get healthy and lose weight so we can feel more comfortable in our body again, and in today's episode I'll be busting 3 of these misconceptions and shedding light on actual truth.My intention is that you understand why nothing has worked for you in the past and know what it does take to lose weight instead. Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Need motivation to kickstart your fitness journey? Join my Fit in 5 days challenge  at themotivatedmum.com/5daychallengeAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

So here's the bad news: In my opinion, stress in today's busy culture is close to impossible to completely eliminate. But with the bad comes the good, and the good news is while I don't believe you can eliminate stress altogether, you can help control and decrease the amount of you experience by intentionally implementing simple tips and tricks. Facts are we can't control our environment or situations that arise, but what we can control is how we respond to things and choose to feel. I myself am due with my 5th (if I haven't already given birth by now) so being busy and struggling with stress is no stranger to me. But overall, I'm sure if you asked someone who knew me personally how stressed I seem on a typical day, I'm pretty confident most would share that I'm pretty content and chill considering my situation. So today you get a little snippet into how I myself have learnt to control my stress levels and do my best to keep my cup full, because raising 4 kids under 3 and a half sure isn't easy! But its definitely a mission I'm hoping to accomplish as carefree and happy as I can be. Marissa Want to collab? Email admin@ninefourhealthandfitness.com Need motivation to kickstart your fitness journey? Join my Fit in 5 days challenge  at themotivatedmum.com/5daychallengeAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Are you victim to overwhelming yourself and expecting perfection that as soon as you eat one bad meal or skip one workout you just completely give up? I know I've given up on goals in the past, so chances are so have you. If you feel overwhelmed or confused as to why you just can't stick to your workout routine or eating a healthy diet, I hope today's episode helps give you the confidence to losing weight in 3 simple steps. Now a quick disclaimer - note I said 'simple' steps, just because something is simple doesn't mean it's easy.But you already know that right? If not you'd probably already be living life in your dream body feeling comfortable and confident in your skin. So if you are reading this and wanting a simple, fool proof way of how to lose weight then this is it. I hope you enjoy! And remember, things don't change unless you do - so implement these 3 tips and watch the fruits of your efforts come to be.Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Need motivation to kickstart your fitness journey? Join my Fit in 5 days challenge  at themotivatedmum.com/5daychallengeAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Not being able to spend enough time with the kids and not being able to afford more for your children are the 2 most common reasons for mum guilt. Statistics show that most mothers experience 'mum guilt' at some point in their life, which is what inspired today's episode. Truth be told you most likely don't need to feel guilty for anything, because the reasoning for this guilt is usually comparison.You see when you stop comparing yourself to what others have and instead start comparing yourself to what others don't have, its so much easier to truly appreciate and acknowledge the amazing gifts, time and qualities you do give your children. This is just a little insight into what today's episode is about, so I hope you enjoy and feel a little more confident in your abilities as a mother after listening in to today's show.Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Need motivation to kickstart your fitness journey? Join my Fit in 5 days challenge  at themotivatedmum.com/5daychallengeAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

So many of us women love the idea of starting an exercise routine - we start feeling more motivated, healthy and productive each day that we successfully complete one! Which is awesome - starting something new is hard. We can get so caught up in the fact that we're exercising, that over time we start losing motivation especially when the results we're hoping to achieve aren't happening fast enough (at least to our unrealistic standard

I've fallen victim to weight loss pills, diet shakes and all the latest 'trends' that go on in the weight loss and fitness industry. And what I've learnt is, they don't work. It's a money focused world, and these companies don't have your genuine health and wellness at the top of their mind. It's all about making more $. That is why as your genuine fitness coach friend and fellow mother I wanted to share 6 areas I believe you should invest your money into this financial year, that will actually improve your health and quality of life and are totally worth the investment. Your skin will be healthier, your energy levels will improve, you'll feel better in your body and feeling amazing every day will become the norm if you invest into one or more of these tips. I hope you enjoy!Marissa x Want to collab? Email admin@ninefourhealthandfitness.com Need motivation to kickstart your fitness journey? Join my Fit in 5 days challenge  at themotivatedmum.com/5daychallengeAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Did you know 99% of children in Australia don't eat their 5 servings of veggies a day?While the statistic is shocking, it's probably not a surprise because chances are if you're a mum, you already know what a struggle it is getting your kids to eat them. 95% of adults don't get their daily serving of 5 veggies a day either, so an easy fix may just be to try and more into your family's diet overall. BUT, if you've already increased your vegetable intake, and are going nuts arguing with your kids to eat them, then hopefully this episode helps you. Today I share 3 simple ways you can encourage your kids to eat vegetables. Of course this will work best and easiest if you start as soon as your baby starts on their first foods. But if your kids are a little older, that's totally okay too. It'll just take a little more patience, perseverance and time but it isn't a lost case.Marissa x Want to collab? Email admin@ninefourhealthandfitness.com Need motivation to kickstart your fitness journey? Join my Fit in 5 days challenge  at themotivatedmum.com/5daychallengeAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Sleeping through your alarm and rushing around like a crazy person isn't exactly uncommon in our busy day and age. But as busy women and especially mums, it doesn't help our desire to produce feelings of motivation or productivity - in fact it can often do the opposite. Today I share 5 easy ways to spike your motivation each and every morning, so you can start being more intentional with your time, have more energy for your day and improve your overall wellness. I hope you enjoy!Don't forget to leave a 5 star rating and review and subscribe so you don't miss any episodes released every Monday.Marissa xWant to collab? Email admin@ninefourhealthandfitness.com Need motivation to kickstart your fitness journey? Join my Fit in 5 days challenge  at themotivatedmum.com/5daychallengeAre we Instagram buddies yet? Follow me over at @ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template

Starting to exercise and workout regularly is hard enough on its own, but when its been a few weeks and nothing feels like its changing - it can be near impossible to maintain motivation to continue.While I'm a huge advocate for focusing on bettering your health and exercising out of respect and love for your body, I know that it's only normal in today's age for women to expect immediate or fast gratification for their efforts.Unfortunately when it comes to exercise, there's no quick fixes or cheat codes. Only time will tell! Fortunately we have access to many different ways we can track our progress and efforts, and that is what today's episode is about. If you've been training for some time now but you feel like you cant see a difference in your photos, your clothes feel the same, the scales are the same or your measurements haven't changed, I can totally relate to your feelings of 'this is a waste of time' or 'it's not working'. But truth is it most likely is working! So without further ado please enjoy this episode as I explain why you may think you're not losing 'weight' (or fat), even though you in fact are.Marissa xPS. Join my 5 day Health Reset Challenge for daily prompts to eat healthy, exercise daily and feel better in your body - it's free!And are we Instagram buddies yet?Follow me over at @Ninefourhealthandfitness for more fit tips, health inspiration and #mumlife posts. Welcome to the Motivated Mum Podcast where I share my top tips on how to train so you can workout with confidence knowing exactly what to do to reach your goals.I'm your host Marissa + I'm a coffee lover, online fitness coach + mum to 5 beautiful kids.Don't forget to subscribe if you find these bite-sized episodes valuable + leave a 5 star rating and review!Click here to get your FREE workout plan template