Marzia Prince

My short term goals right now are to train for a few shoots. I don’t want to lose focus or motivation. Photo shoots are small goals to keep going throughout the year. Even if I am not shooting for a magazine, I will hire a photographer and shoot with them so I can stay in shape. The pictures will let me know what I need to work on. Also, I have written two books. The first one is being wrapped up right now. I am very excited two share my knowledge as a fitness professional with the world. So, stay tuned…

My long term goals are to continue to inspire others to reach their goals. Whether it is through personal training, my books, and hopefully my own show! I love helping others. To be quite honest, my passion is cooking. I love to cook heart-healthy and to think of delicious recipes with whole foods without sacrificing the taste. I would love to have a healthy cooking show! I have some great secrets and tips to share. I could spend hours in the grocery store and my kitchen.

There are a few rules I strongly live by. I have created the Marzia Principles. They are 10 principles I live by to keep my healthy lifestyle.

Principle #1: JOURNAL!

Journal everything! From food to workouts to setting goals. You can use a day planner, a journal, or even bodyspace.com.

Principle #2: HAVE A PLAN!

Have a plan. Decide what type of exercise you want to do and the timeframe you’re going to do it in.

Principle #3: SET GOALS!

Goals! Set short goals and long goals. For example, if your long term goal is 20 lbs. 5 lbs. should be your short term goal.

Principle #4: FIND MOTIVATION!

Motivation! Find something that motivates you whether it is a magazine, a picture of yourself, or a family reunion.

Principle #5: EAT MORE!

Eat 5-6 small meals a day spaced 3 hours apart.

Principle #6: VARIETY!

Make sure you have some form of protein, good carbs, and good fats at each meal. For example, a chicken salad with spinach, and olive oil.

Principle #7: STAY HYDRATED!

Drink plenty of water between meals. Sometimes when you are hungry, you are really thirsty.

Principle #8: SUPPLEMENTS!

Take a multivitamin and proper supplements. Sometimes you don’t get that from food alone.

Principle #9:  MAXIMIZE RESULTS!

To maximize your results, you need to do a combination of cardio, resistance training, and proper nutrition.

Principle #10: BEWARE OF FACTORY FOOD!

And last but not least, number 10. Stay away from factory food! Chances are if it comes in a box, it probably isn’t good for you!

If you can adhere to these principles, I guarantee you will be in the best shape of your life! 

Due to health issues, personal reasons, and food allergies I am vegan/vegetarian/raw foodist. Here is a sample of my daily diet off season.

DAY 1: BACK/CHEST

Warm up set of 15-20 reps for the first circuit of exercises to warm up and then 3 sets 8-10 reps

4 sets/8-10 reps heavy:

1. Pull ups- (Machine)
2. Machine Chest press
3. Lat pull downs
4. Bench press
5. Cable back rows
6. Cable chest press
7. Reverse cable fly's for back
8. Cable or dumbbell fly's

DAY 2: LEGS (HEAVY DAY)

10-15 minute cardio warm up is essential for legs! Warm up set of 20 reps to activate muscles.

4 sets/8-10 reps:

1. Squats (Can be machine, barbell, or hack squats)
2. Walking lunges (Body weight with weights in hands)
3. Deadlift (Barbell)
4. Leg press (Machine)
5. Leg extension (Machine)
6. Hamstring curls (Machine)
7. Calves (Machine)

DAY 3: SHOULDERS

Warm up set of 15-20 reps for the first few exercises and then 8-10 reps heavy

4 sets:

1. Dumbbell lateral side raise
2. Cable frontal raises
3. Dumbbell shoulder presses
4. Reverse cable pulls
5. 25 Dumbbell circles forward and backward with light weight for endurance

DAY 4: ABS

4 sets:

1. 25 Bosu ball crunches
2. 25 half bicycles on bosu (Each side)
3. 25 balancing bosu crunches
4. 25 hanging leg raises
5. Bicycles (endurance-for as long as I can)
6. Side plank (endurance-for as long as I can)
7. Regular plank (endurance-for as long as I can)

DAY 5: BI'S/TRI'S

Warm up set of 15-20 reps for the first circuit of exercises to warm up muscles. 3 sets 8-10 reps heavy!

4 sets/8-10 reps:

1. Dumbbell bicep curls
2. Dumbbell tricep extensions
3. Cable bicep curls
4. Cable tricep extensions
5. Barbell bicep curls
6. Barbell tricep extensions

Day 6: LEGS (Little muscle groups)

4 sets/25 reps (Ankle weights or cables for more resistance if too easy.)

1. Lying down on side- (do both sides)
2. Side leg lifts
3. Inner thigh leg lifts
4. Leg circles forward
5. Leg circles backward
6. On all fours- (keep core tight, do not let hang)
7. Fire hydrant leg lifts (yes, like a dog! LOL)
8. Leg raises
9. Glute squeezes (leg at 90 degrees and squeeze glutes as you push leg up, keep foot flexed, bring leg down again)
10. Fire hydrant/glute squeeze combo (each leg)
    
11. Laying on back- Floor bridges (lay on back, knees up, feet on ground, squeeze butt at top on contraction)
12. One legged leg lift (you are laying on back in floor bridge position, take one leg and lay it flat on floor, lift leg up and bring it back to the floor)
13. Adductors-Machine

DAY 7: REST!

Cardio and strength together to kick it up in high gear to burn fat and sculpt muscle. Circuit training style! I keep it moving and try not to stop. I want to keep the heart rate going to burn fat and target different muscle fibers! I make sure you do the appropriate weight for the recommended reps. I don’t forget correct form-A-abs tight, B-bring shoulder blades back, C-chest up! Also, I make sure to use the mind muscle connection!

DAY 1: BACK/CHEST

DAY 2: LEGS (HEAVY DAY)

DAY 3: SHOULDERS

DAY 4: ABS

DAY 5: BI'S/TRI'S

Day 6: LEGS (Little muscle groups)

DAY 7: REST!