Mariah Fontana

You have 8 months to prove yourself WRONG. So this year was supposed to be different. This year, you were supposed to put yourself first.... This year, you were supposed to stick it out longer than 1 month. What happened? Why did you fall off again? My guess is you got onto a restrictive diet that you went super hard on for a month... Then fell off because you ‘cheated’. This is why you couldn’t sustain it. You will NEVER achieve your goals with the ‘all or nothing’ mindset. I promise you. But girl, it’s not too late. Don’t write off your New Years goals. You have EIGHT MONTHS, to prove yourself wrong and be in a body you LOVE come January 1st 2022. How would you feel if you finally accomplished your goals? How would you feel if you finally put yourself first and it paid off? How would you feel if you felt CONFIDENT in yourself again? Imagine where you’re could be 8 months from now. Imagine where you could be even 3 months from now! All you gotta do is START. See more

Gonna go try and even out this neck tan

Nice weather on days off makes me

Nice weather on days off makes me

How to lose fat? Calorie deficit. How to lose stomach handles? Calorie deficit.... How to lose butt fat? Calorie deficit. How to lose weight? Calorie deficit. I’m tired of social media and fad diets misleading people. Keto works because you’re in a calorie deficit, not because you’re not eating carbs. Plant-based works because you’ve just eliminated all the meats and high-calorie dairy products you’d normal consume resulting in a calorie deficit. Paleo works because you’re in a calorie deficit. Yes, some people’s bodies utilize macros differently by how they process them. Some better by eating higher fat, lower carbs, while other work better high protein, low fat etc... buuuttttt to lose weight, you simply need to be in a calorie deficit! You can do this by; 1. adding/upping cardio 2. eating less 3. upping your TEF by consuming higher protein Whichever way you choose to do this is up to you. And which ever diet you choose is also up to you and your lifestyle. Pick which one YOU can best adhere to. Not the one that worked for your friend, or partner, etc. You may have to experiment and that’s ok Drinking my @ehplabs BCAA’s keeps me on a routine by not over-consuming and also kicks my sweet tooth! They taste amazinggggg and help keep me on track to reaching my goals! Fitness & health should be a lifestyle, not something that comes and goes every 6 months. Find what works best for you and stick with it. #teamehp #fitfam #fitfood #workoutsforwomen #fitnessmotivation #workouttips #bikinicompetitor #bikiniprep #fitnessjourney #fitgirls #bodytransformation #treeplanting #forestry #teamehplabs #blessedprotein #oxywhey #veganprotein #plantbasedprotein See more

My goal before going into my work season; retain as much muscle as possible while slightly dropping some body fat %. 44 days later, I’m super stoked to say I have managed to retain, while also adding some muscle, and slightly leaning out. If I’m being honest, I was skeptical, but hopeful and I implemented habits that would help me reach my goal. I’m not there yet, about 35 days left but I believe I can continue with this momentum and be prepared for when I can hit the gy...ms again. A couple things to note: 1. I average 15,500 steps per day 2. I’m not working out every day, I do full body about 2.5 times/per week (every day off) 3. I’ve been tracking my food intake (macros + calories) 4. Taking Oxyshred every morning 5. Getting 7.75-8 hours of sleep every night 6. Taking my vitamins It’s usually a collection of small things that you do daily that will help you achieve your goals, not just doing 1 big thing. All the small loving things you do for your body will add up. (Pls ignore the 70’s motel carpet lol) #teamehp #fitfam #fitfood #workoutsforwomen #fitnessmotivation #workouttips #bikinicompetitor #bikiniprep #fitnessjourney #fitgirls #bodytransformation #treeplanting #forestry #teamehplabs #blessedprotein #oxywhey #veganprotein #plantbasedprotein See more

We will never go back to ‘normal’, as we shouldn’t. We must create a new ‘normal’. One which involves the equality and human rights of every black man, women, child, LGBTQ+. As you start to post your ‘normal’ photos and info on Instagram, do not forget about the fight. This is not to say I don’t think we should post about our normal lives, but that we also need to continually integrate our support and the fight for the black lives matter movement. Like a fire, you need to keep it burning. You must watch over it, add fuel when need be, and keep the flame alive. Love & support one another

Happy Birthday to my love, bff & biggest supporter I love doing life with you and I can’t wait for all of life’s adventures

To all those that have been oppressed for centuries, and have been carrying the burden of pain passed down for generations, I see you, I hear you, I stand with you. We must educate our law enforcement officers better. We must teach our children, brothers, sisters, better. We must elect political officials who will fight for the rights of POC and implement law that protects against all violent acts against discrimination. The violation of human rights against black folks i...n North America is horrific, and don’t be fooled to think it’s just in America. We in Canada are no better just because it’s ‘better’ here. Black Canadians face injustice every day. Just because you don’t see it, doesn’t mean it doesn’t happen. I’ve always had trouble figuring out how to say the right things when it comes to the injustices and racism that plague the world. I want to use my voice, and whatever pull I may have with my community, but I’ve never wanted to offend anyone. I have showed my alliance on social media many times, but I can do better, and I will do better. As a white Canadian women, I have just about the most privilege you can have as a person. I know that because of my skin, I receive more opportunities. I wish I could rip off parts of my privilege and give it to you. It is our duty as human beings to use our white privilege to better the lives of others. But a couple shared posts aren’t enough. We mustn’t grow quiet. We must keep our voices loud until all of the hurt, pain and injustices ends. Support the celebrities who use their platform for good, and boycott the ones who stay quiet. Their silence on this matter speaks volumes. To be quiet to not want to lose friends or $ is unforgivable and not accepted by me or on my social platforms. I send love to everyone, and I stand with you in protest. RIP George Floyd & all of the others who have passed at the hands of racism. #blacklivesmatter #istandwithyou @ Kelowna, British Columbia See more

What’s in my shaker? Oxyshred of course! What separates Oxyshred from its competitors? - optimal dosage of ingredients (instead of huge doses of a single ingredient)... - Uses active sections of ingredient extracts - Chromium for blood sugar balance - Not over-caffeinated - Purpose of a thermogenic is separate to a pre workout, no sweating or jitters! - Stackable (my fav is w/ acetyl L-Carnitine) If you have anymore questions about #oxyshred or any other @ehplabs products, drop them below or dm me I want to emphasize that I only promote products I use & love! And I’m so grateful to be apart of a community that lifts each other up and has constant positivity. Make sure to check out & support your local @popeyesbc or @gnccanada ! They offer my fav flavours of oxyshred, all 3 @blessedprotein flavours, BCAA’s and select Oxywhey flavours If you don’t have those stores locally, or you want EHPlabs products that aren’t (yet) sold in Canada, you can head to the EHPlabs.com website and use code MARIAHSTAR for $ off your order. #teamehp #fitfam #fitfood #workoutsforwomen #fitnessmotivation #workouttips #bikinicompetitor #bikiniprep #fitnessjourney #fitgirls #bodytransformation #treeplanting #forestry #teamehplabs #blessedprotein #oxywhey #veganprotein #plantbasedprotein #oxyshredtransformation See more

I remember looking in the mirror that morning, about to change into my check-in bikini and thinking ‘still not lean enough’. And although I was right, I wasn’t ‘lean enough’ yet for my competition, I was very lean for ‘real life situations’. But that didn’t matter to me. I had a moment of those thoughts, and then I remembered seeing other athletes posting throwbacks about how they didn’t think they were lean enough when they were craaaaazy lean (eye of the beholder). So inst...ead, I took this picture knowing that future me would see it and respect the hell out of it, even if in that moment I wasn’t proud or happy with where I was at. I had many moments like these on prep. Moments where I wasn’t satisfied, but I put my emotions aside and took the photos anyways because deep down I knew future me would feel differently. But I honestly wouldn’t have been able to have that realization unless other women posted on Instagram about it. So I thank those who post their journeys when it’s uncomfortable and vulnerable, because you’re helping others out there even if you don’t see it. #teamehp #fitfam #fitfood #workoutsforwomen #fitnessmotivation #workouttips #bikinicompetitor #bikiniprep #fitnessjourney #fitgirls #bodytransformation #treeplanting #forestry #teamehplabs #blessedprotein #oxywhey #veganprotein #plantbasedprotein #oxyshredtransformation

the face you make when self-isolation and confinement to your home is prescribed to keep you healthy rather than exercising and creating a healthy lifestyle. okk maybe it hasn’t been said exactly in those words, but it’s not far off. Why are we not talking about all the preventable measures we can implement so we’re less at risk? I feel like I have to make a post dedicated to my story highlights from earlier today. As I mentioned, the most vulnerable populations to ...the *virus* are those that have underlying health issues such as: - heart disease - hypertension - diabetes - chronic respiratory disease - cancers Again, the leading causes of heart disease, hypertension and Type2 diabetes include; - being overweight or obese - lack of physical activity - stress - too much alcohol - smoking What do all 3 of these health risks have in common? They are preventable. How to best prevent these threats: - eating healthy - being active - living smoke free - losing weight if you’re overweight or obese Almost 80% of premature heart disease and stroke can be prevented through healthy behaviours. That means that habits like eating healthy, being active and living smoke free, have a big impact on your health. And yet. We are forced to oblige by regulations that harm, not help us. Where is the education to folks that need it? There are not enough *fitspo* girls on instagram to solve the health crisis. I say this jokingly, but also very seriously. My fellow fitness enthusiasts have spent most of quarantine creating and posting educational health and fitness tips, and I love to see it! But its sadly not enough.. We need to be louder, so more people can hear. Your body is all that you have, and we are not yet advanced enough to get a new one if we treat it poorly. I’m not saying health & fitness is the ‘end all be all’ but it sure is a great place to start. References: - https://www.canada.ca//vulnerable-populations-covid-19.htm - https://www.heartandstroke.ca/heart/risk-and-prevention - https://www.diabetes.ca/type-2-risks/preventing-diabetes See more

Hard work always pays off & if you’re not reaping the rewards, you’re not working hard enough Let’s be real though... you may think you’re ‘working hard’ but how much effort are you really putting in? What changes are you making in your life to better it? Are you truly putting in 100% ? Or are you putting in 80% hoping it’ll be good enough? ... Here’s a ‘gentle’ reminder that while you’re putting in half ass work, there are people around you FULLY showing up! This reminder is for me too. Sometimes we all need it. I know it’s not easy, and so do you. But we do it anyways because our goals are higher & our dreams are bigger See more