Maria Gazin Fitness

Maria Gazin Fitness Helping people find true health through education, empowerment and support

Yesterday, I celebrated my 38th birthday. I also celebrated 10 months of sobriety. I know it seems like an odd anniversa...
10/09/2025

Yesterday, I celebrated my 38th birthday. I also celebrated 10 months of sobriety. I know it seems like an odd anniversary to decide to share that I have given up alcohol (it’s not one year, or one month), but that’s kind of how this whole thing has gone any way… so I think it’s appropriate. I would like to use this opportunity to share my story with alcohol.

My parents were not alcoholics. They would drink at parties and on special occasions, but they never got drunk or had any problems with control. They let us have sips of their drinks as kids… alcohol was never treated like something that needed to be avoided or worried about.

When I was 12, I snuck off with a bottle of Tequila Rose at my sister’s wedding and I had a blast! When I was 15/16 I started drinking with friends and at parties whenever we could “get a bottle”. I loved drinking. I overdid it a few times and eventually learned my lesson. I only ever got sick, not blacked out.

By the time I turned 21, alcohol had completely lost its novelty. It was just a part of life as a server and bartender. I made it almost an entire decade without having one completely sober day. I drank during work, after work and on our days off. But I still didn’t have a problem with alcohol… it was just simply the way of life. I very, very rarely got too drunk and I never blacked out. I was always in complete control.

By the time I turned 35, I had been out of the service industry for 5 years and I started realizing I didn’t like drinking anymore. I just kept doing it because I couldn’t comprehend how my life would be without it. Like, how would we see our friends and be social? Literally all we did was hang out and drink with friends.

December 8th 2024, I went out with my husband to meet friends and I had one drink. On December 11th, we went out and I had no drinks. On December 13th (a Friday night), I went out and had no drinks. It turned out, it was waaaaay easier than I thought it would be. So, I just continued not drinking and pretty soon a month passed, then two…now ten.

*continued in comments*

Turns out: Cardio IS good for you…😑Cardio has gotten a bad rap over the last decade or so… it seems like we went from al...
03/06/2025

Turns out: Cardio IS good for you…😑

Cardio has gotten a bad rap over the last decade or so… it seems like we went from all cardio, no strength training to no cardio, only strength training.

Some people worry about the negative effects of aerobic activity (muscle wasting, overtraining, decreased strength training performance), others hate it (they just haven’t found a version of aerobic activity they enjoy).

Unfortunately, training our cardiovascular system has many long-term benefits…sorry!

In addition to the obvious benefits like a more efficient heart muscle, aerobic activity also decreases sympathetic nervous system activity which is a big deal if you suffer from chronic anxiety.

The sympathetic nervous system (SNS) is our “fight or flight” system. It is triggered during moments of increased stress and is responsible for increased heart rate, increased blood pressure, rapid breathing, digestive issues etc.

Regular aerobic activity also increases the PARAsympathetic nervous system (PNS) which is our “rest and digest” system.

This is the system we want to live in 99% of the time.

The SNS should only be used during moments when we’re actually in danger. Overactivity can result in cardiovascular issues like high blood pressure and heart failure as well as kidney disease, type 2 diabetes, obesity, depression and anxiety.

Through regular aerobic exercise, we can train the SNS to back off and let us rest and digest more… in addition to the other physiological benefits.

If you want some advice on how to incorporate more cardio, comment or DM me!

Train with me: 🔗 in bio!

This is a journey.There will be highs and lows.There will be steps forward and steps back.Don’t make it harder on yourse...
20/05/2025

This is a journey.

There will be highs and lows.

There will be steps forward and steps back.

Don’t make it harder on yourself by trying to fit a mold that was not made for you!

Make a new mold. Just for you.

This is YOUR journey, but that doesn’t mean you can’t take advantage of the resources available to you…

I am one of those resources!

Train with me: 🔗 in B!0

Healing your relationship with food is a mental game.We have been conditioned by diet culture, “wellness” grifters and a...
13/05/2025

Healing your relationship with food is a mental game.

We have been conditioned by diet culture, “wellness” grifters and advertisements to believe some foods are inherently bad and some are inherently good.

We have been conditioned to believe that eating a lot is bad.

We have been conditioned to believe that what you enjoy eating should be avoided.

We have been conditioned to think that restriction is the only way to lose weight.

Even though everyone knows there is no “quick fix”, we still try so hard to find one.

Diet culture has gotten even sneakier and can make us believe we’re in control when we’re really not.

I know it is scary to think about challenging core beliefs you’ve held on to for so long…

Please believe me when I say, doing the hard work up front; healing your relationship with food, developing systems and routines that fit your life, letting go of preconceived notions of how it’s supposed to be and focusing on what works for you… will make the rest soooo much easier.

This is your journey but you don’t have to do it alone!

If you’re interested in learning how to become confident and self-assured around food, let’s chat!

Train with me: 🔗 in bio
(Online training available!)

Here I am…Just a regular girl who has grown and healed, who will keep growing and healing and who wants to help others g...
08/04/2025

Here I am…

Just a regular girl who has grown and healed, who will keep growing and healing and who wants to help others grow and heal….

Who loves to lift heavy things and see what amazing things her body can do…

Who LOVES cooking, baking and eating delicious food…

Who loves to be outside, touching trees and smelling flowers…

Who is FIERCELY in love with her husband who is also her best friend and biggest supporter…

Who is trying desperately to reach and help people with their health and fitness…

Who refuses to resort to sensationalism over education or rage bait over compassion…

In my tiny, little corner of the internet, we care about true health not aesthetics.

We care about longevity and sustainability not quick fixes.

We care about our mental health as much as our physical health.

If you like the sound of any of that, I would really appreciate a like, comment and/or follow.

You can also share my account with friends…

All of this will help me help more people.

If you read this far, thank you! I really appreciate your support ❤️

06/03/2025

Anterior pelvic tilt is very common these days due to our sedentary lifestyles that involve a lot of sitting at desks or riding in cars.

It happens as a result of certain muscles becoming underactive and others becoming overactive.

Unfortunately, you can’t just force yourself into “proper posture” because that can also cause issues.

You need to get yourself there gradually and naturally by loosening the overactive muscles (hip flexors) and strengthening the underactive muscles (glutes and abs).

Here are a few exercises that can help.

To lengthen the hip flexors:

Couch stretch: 2-3 reps X 30-45”

To activate and strengthen the glutes and deep abdominal muscles:

Glute bridge: 10 reps X 5” holds

OR lift and lower for 10 reps X 3

Rest and repeat 1-2 times

Curl up:

3 reps X 10” holds each side

rest and repeat 1-2 times.

*Stay focused on your breathing because that’s how you get to those deep abdominal muscles*

These are just a few exercises that can help you begin to correct your anterior pelvic tilt.

Keep in mind that when something happens in one part of your body, consequences will travel up and down the kinetic chain and affect other areas of your body.

That’s why I always take a global approach with my clients and program exercises that address the entire body.

If you are interested in training with me, check out my website (🔗 in bio)

I offer online training as well as in person training.

Try out these exercises and let me know what you think!

25/02/2025

Over the last 10+ years, I have mastered the art of feeding my family healthy AND delicious (mostly home-cooked) meals in the most sustainable and least boring ways.

I want to show you how I plan for and prepare and entire week’s worth of meals to hopefully give you ideas and inspire you to build confidence around food and food preparation.

Making food that is healthy AND delicious does not have to be complicated.

If you start with good food and make it well, it will be delicious. Learning to cook takes practice, but you don’t have to do it alone! I am offering my experience and knowledge as a resource.

Also, there is nothing wrong with taking advantage of the convenience of prepared meals! They play a very important role in relieving stress and boredom.

Just learn the basics of how to balance a meal, so you can make sure you and your family are getting the required nutrients.

The basics:

All meals should at least include protein and fiber -and at most- protein, vegetables and starch.

I am wholly against restriction, instead, we focus on additions: Have mac and cheese, but pair it with a protein and vegetable. Have the pizza… and also a salad.

Salt in moderation is your friend. You can spend all the time developing amazing flavors but without salt, you won’t be able to tell.

I’m pretty sure no meal is supposed to exist without onion and garlic. Onions and garlic should be on your shelf and the powder versions of both should be in your pantry at all times.

Get a meat thermometer.

Comment with any questions!

Does your employer offer an employee wellness program?If they don’t, they should!Corporate wellness programs are highly ...
03/02/2025

Does your employer offer an employee wellness program?

If they don’t, they should!

Corporate wellness programs are highly beneficial for both the employee and the organization.

Wellness programs provide a much needed break from your day to focus on your physical and mental health.

Wellness programs:
- Increase productivity
- Boost morale and job satisfaction
- Decrease employee turnover
- Decrease healthcare expenses and HRA health risks
- Reduce workplace injuries
- Help your company become a choice workplace

Programs can include:
- Strength training classes
- Yoga and meditation classes
- Rehabilitation classes to manage chronic pain and prevent injuries
- Nutrition counseling on a corporate and/or personal level

My programs are 100% customized to fit the needs of employees AND the organization… whatever the budget!

If you want your employer to adopt a wellness program, comment HEALTH below or send me a DM with their info!

Let’s Go!!!

20/01/2025

It’s just jokes, people!

I truly love it when people feel safe enough to talk to me about their health journeys or ask me for advice.

I do think it’s funny though, that some people think being a health and fitness expert is my entire personality. (I still enjoy fried food and tacos! And I CAN talk about other things!)

I also hate it when people feel uncomfortable being themselves around me because they think I am judging them for their choices… which is NEVER the case.

But I think it’s also an important demonstration of how people tend to think that in order to be “healthy” you have to be constantly thinking about, talking about and dreaming about health.

When actually, it’s quite the opposite.

That all or nothing mentality is a huge driver of failure when it comes to finding true health.

Not only because you will eventually burn out and “fall off” the wagon, but also because of the unnecessary stress and anxiety this type of mentality can add to your already stressful life.

Mental health is just as important as physical health, if not more. You will not be able to find true health while tearing yourself down mentally.

The moment healthy habits become sustainable is when you find the proper balance between giving yourself what you need and giving yourself what you want. BOTH are necessary.

If you are interested in figuring out how to find true health without sacrificing your enjoyment of life, click the link in my bio to check out my website. I offer online and in-person training which includes fitness programming, nutrition counseling and unlimited support.

Also, if you enjoyed this message, please like, follow and share to see more of my content and help me reach more people.

17/01/2025

It’s Soup Season!
Here is one of my favorite soup recipes:

Creamy Chicken and Dumpling Soup

Soup:
- 4 Bone in, skin on chicken thighs
- 1 med. head of cauliflower
- 3 med. carrots
- 2 celery stalks
- 1/2 head of cabbage
- a bunch of mushrooms
- 1 med. onion
- garlic (measure with your heart ❤️)

Dumplings: (Grandma Lucy’s Recipe)
- 1.5 C AP Flour
- 3/8 Tsp baking powder
- 1/2+ table salt
- 2 large eggs
- 1 C milk

Steps:
Boil chicken in a large pot w/ ~1/4 C sea salt, Tbsp garlic powder and onion powder, black pepper and 2 bay leaves.

When thoroughly cooked (165* ~20 minutes), remove from pot to cool.

When cool, remove bones and place them back in the water. Simmer for 60-120 minutes.

Fill 4 qt. pot 1/2 way with water and mix in some sea salt, garlic powder, onion powder and black pepper. Roughly chop cauliflower, place in pot, cover and boil ~25 minutes (until knife cuts through like butter)

When broth is done, remove bones and bay leaves and discard them.

Bring broth to a low boil and add chopped onions and diced garlic.

After 5 minutes, add chopped carrots and celery (I like big chunks of carrots and celery)

After 5 more minutes, add chopped cabbage.

After 5 more minutes, add quartered mushrooms.

When vegetables are tender, remove from broth and place to the side.

To make the dumplings:

Mix flour, salt and BP in med. bowl.

Make a well in the middle and add the eggs.

Whisk eggs and then add milk.

Whisk eggs and milk until mostly combined.

Switch to spatula and mix everything together until just combined.

With broth at a boil, begin spooning large spoonfuls of batter into broth.

The dumplings only take a few minutes to cook. If they don’t start popping to the top after a few minutes, gently use spatula to unstick them from the bottom.

When cauliflower is done, dump most of the water and blend until completely smooth. I use an immersion blender (2 full minutes).

Add puree to soup, add veggies back and salt to taste

Shred chicken but keep separate from soup until ready to eat.

Enjoy!! Let me know what you think!

14/01/2025

We have been relentlessly subjected to misinformation, biased recommendations and dangerous mindsets for our entire lives. We’ve gone through so many “eras” of health:

From low fat diets to high fat diets

from no meat to only meat

from Slimfast and Lean Cuisines to expensive curated meal plans

from eating regularly to fasting

Now people want us to be worried about seed oils, oxalates and “anti-nutrients”.

The point is confusion.

All of these eras have been sponsored by companies and people that are trying to make money. They don’t want you to be able to call them out on their BS.

Basically, you’ve struggled so much because almost everything you have ever learned about “health” was brought to you by an agenda.

In my most recent video, I talked about my struggle with self image and the dangerous tactics I tried to achieve what I perceived as health. It resonated with a lot of you but I want to be *crystal clear* about the fact that I had to change my entire perspective around health in order to find success that I am 100% confident will continue for the rest of my life.

In order to get to where you want to be, you have to do the hardest thing of all: change your mindset. Your entire perspective needs to change… and that’s terrifying. BUT it can be done. This is not a physical challenge but a mental challenge.

In the most simple terms, to obtain true health, your priorities should be:

Adequate sleep

Proper hydration

Regular movement throughout your day

Exercise and mobility

Balanced nutrition (protein AND carbs AND fat; vitamins and minerals)

Meditation

For weight loss specifically:

Stop thinking about restriction and start thinking about additions.

All meals should include protein and fiber.

There is no such thing as a “bad” food… there is only more nutrient and less nutrient dense.

Have pizza AND a salad.

Have your mac n cheese AND have some broccoli and chicken.

For the full (~6 min) YouTube video, follow the link in my bio

Online training and nutrition counseling available.

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