4 Simple Tips To Lose Weight | Marina Hanna


Just recently I teamed up with Marina Hanna, a 3X Nationally Qualified NPC Bikini competitor. Marina has also established herself as a certified personal trainer and nutritionist. With her background and experience, she’s been able to inspire communities as well as transform the lives of her clients.

Her goal is to continue competing and strives to compete at the ultimate level, the Olympia. She actually has a show this upcoming Saturday, March 30th. So if you see her around make sure to wish her the best!

With that said, Marina has provided her insights of how you can start losing weight with 5 simple tips.

Here’s what she said:


“So first of all I would talk about how a lot of people don't take advantage of sleep. Sleep can help you so much with losing weight as it allows your body to reset. Sleep for about 8 hours to help with recovery. As long as you’ve wakened up energetic in the morning, you’ve gotten a good nights sleep."

Drink More Water

“Water is the second thing. Drink lots and lots of it. The less water you drink, the more dehydrated your body becomes. Drinking water will help you to feel more refreshed and metabolize more fat."

Eat more

“Eating a lot more balanced meals every 3 hours is what I would recommend. Balanced meals will contain your protein, fats, and carbs. Another thing I would recommend is to always have your meals ready to eat, do not fail to prepare your food.”

More lifting less cardio

“Do not do cardio more than weight training. A lot of women get the misconception that doing any form of lifting will cause you to look masculine. However, lifting weights actually helps to burn more calories at rest. So go ahead and build more lean muscle through lifting. With that said, cardio should still be done for overall cardiovascular health, and to burn extra calories.

Keep up with Marina's journey by following her on instagram. @marina1hanna

8 Simple Ways To Get Up For An Early Morning Workout

8 Simple Ways To Get Up For An Early Morning Workout

It’s super early in the morning.

The alarm goes off and your first instinct is to smash the snooze button.

So what ends up happening?

You press the snooze button and end up missing your early morning workout.

It sucks and I get it, but know that we’re all guilty of doing this one time or another.

However there’s some good news! In this article I’ll be going over 8 simple ways on how you can stay motivated to NOT press the snooze button and kill an early morning workout.

Ready? Let’s go.

Set 20+ alarms

8 Simple Ways To Get Up For An Early Morning Workout

This method has always worked for me. Every smartphone has an alarm, so set alarms 5 minutes apart from each other. 20+ alarms is just an exaggeration, however, if that’s how many you need then more power to you!

Another awesome way is to set up two different alarms. So maybe setup an alarm on your phone and one from a digital clock. Why set up more than one? To get your brain thinking.

Place your alarm across the room

8 Simple Ways To Get Up For An Early Morning Workout

It’s been shown that by actually getting up from bed you’re more likely to stay up. So once you get up to turn off the alarm, exit the room, and head into the kitchen for a cup of water.

Sleep in your gym clothes

8 Simple Ways To Get Up For An Early Morning Workout

It sucks when you have to look for your favorite gym wear super early in the morning. The inconvenience of looking for clothes can demotivate us to get up from bed. So plan what you’re going to wear and sleep in it.

Prep your drinks and breakfast the night before

8 Simple Ways To Get Up For An Early Morning Workout

Just like the gymwear, prepping your drinks can also be a hassle early in the morning. Prep all your blender bottles with pre workout, bcaas, and protein. You’ll thank yourself later.

Plan your entire workout beforehand

8 Simple Ways To Get Up For An Early Morning Workout

Failing to plan is planning to fail. If you don’t have a plan for your early morning workout, you’ll most likely be doing random exercises that don’t necessarily get you to your goal. So plan all the exercises, sets, reps, and even cardio.

Sleep earlier

8 Simple Ways To Get Up For An Early Morning Workout

This one is pretty self explanatory. The later you go to sleep the least likely you’ll wake up early, especially for a workout. So if you’re truly serious about working out early, do yourself a favor and sleep early.

Plan the workout with a gym buddy.

8 Simple Ways To Get Up For An Early Morning Workout

If they’re more motivated than you, have them wake you up! Remember, if you have a support system that will help you get out of bed, use it!

Drink your preworkout or coffee the moment you wake up

8 Simple Ways To Get Up For An Early Morning Workout

This is probably the best and most effective way to wake up. Here’s what you need to do. Prep your pre-workout or coffee the night before.

Next you’ll conveniently place it next to your alarm.

Once that first alarm goes off in the morning, drink your preworkout / coffee. You’ll get an instant jolt of energy which will prevent you from jumping back into bed.

2018's Best Protein Powder: For Women Looking To Lose Weight

2018's Best Protein Powder: For Women Looking To Lose Weight

So you’re in the market for the best protein powder. A protein powder that won’t make you ‘bulky’, helps with weight loss, and most importantly tastes amazing. However, as you start to browse the plethora of protein powders available, you become overwhelmed with all the variations.

You’ll run into terms such as:

  • Iso
  • Hydrolyzed
  • Soy
  • Organic
  • Whey
  • Grass Fed
  • And more!

What do these all mean?! Well luckily, selecting a lean protein powder is easier than you think. The key is to select a protein powder that has an extremely low amount of fat and carbs, while at the same time yielding a high amount of protein (20 plus grams of protein).

CRASH COURSE: Protein can reduce hunger and boost metabolism.

Here’s why..

Protein can reduce hunger by suppressing the hormone ghrelin, the hormone that keeps us hungry.

At the same time, replacing carbs and fats with a high protein diet can increase the weight loss hormones GLP-1, peptide YY and Cholecystokinin. These hormones suppresses our appetites which in turn allows us to eat less calories.

Eating less calories > Puts you into a calorie deficit > Which ultimately makes you lose weight

But let’s not waste anymore time. Here’s our favorite protein powder for women looking to lose weight.

Top Pick: Dymatize ISO 100

Macros (Protein / Fats / Carbs) - 10/10

When it comes to the best lean protein, Dymatize 100 fits that mold. It yields an extremely low fat/carb to protein ration. Take a look at the nutrition facts:

The key things to note on the nutrition label are the Macros:

Fats= 0 grams

Carbs= 1 gram

Protein= 25 grams

For women looking to lose weight, these Macros are perfect!

Taste 9/10

Imagine yourself indulging in a freshly sliced birthday cake. Or how about taking a bite out of a warm freshly baked cinnamon bun.

Now how about indulging in those same desserts but without the extra calories?

Introducing Dymatize ISO 100 flavors.

  1. Birthday Cake
  2. Banana
  3. Gourmet Chocolate
  4. Chocolate Coconut
  5. Chocolate Peanut Butter
  6. Cinnamon Bun
  7. Cookies & Cream
  8. Fudge Brownie
  9. Gourmet Chocolate
  10. Gourmet Vanilla
  11. Natural Chocolate
  12. Natural Vanilla
  13. Orange Dreamsicle
  14. Peanut Butter
  15. Strawberry
  16. Vanilla

We found that Dymatize showcases the most flavors in the ISO protein category. Not only that, but the majority of their flavors taste amazing and customers love them! Here's some customer reviews from amazon

However there is one caveat, some customers have noted that flavors such as Cinnamon Bun can be too sweet. Now of course this a personal preference, but for those that don't like super sweet drinks, this is something to note when purchasing.

Price 7/10

Compared to other ISO protein brands in the market, Dymatize ISO 100 is one of the most expensive.

Here's a breakdown of the pricing in relation to 4 size variations:

1.6 Pound Tub (24 servings) = $28-$30

3 Pound Tub (43 servings) = $48-$52

5 Pound Tub =$66-$75

Mixability 10/10

You know what sucks? Chunky un-mixable protein.

There's nothing more disappointing and nasty than chugging down clumps of unmixed protein.

Dymatize ISO 100 on the other hand proves different. The mix-ability of this powder is quick and consistently smooth every time. Even using a blender bottle without the blender ball provides the same smooth consistency.

Here's a few comments on mix-ability from amazon customers:

So if you hate protein that clumps then you'll be confident to know that Dymatize will not disappoint.

Additional Benefits 9/10

5.5g of Branched Chain Amino Acids (BCAAs

2.7g of L-Leucine to support activation of Muscle Protein Synthesis

1g or less of sugar


2 Scoops ISO100, Strawberry

1 Cup frozen or fresh Mango cubes

1 Cup almond milk

1 Cup Greek yogurt (Vanilla)

1 tbsp. honey - Blend all ingredients in a blender for 1-1½ minutes.

Pour evenly into ice cube trays or popsicle molds. You can place popsicle sticks or toothpicks in the ice cube trays or molds or just eat as bite-sized snacks out of the ice cube tray. Place in the freezer for 2 hours and enjoy. 4-6 Servings.

How To Use Dymatize ISO 100 For Weight Loss

Being 100% transparent, any protein supplement in the market will only 'supplement' your current weight loss regimen. Meaning it helps facilitate weight loss and also supplements protein deficiency. In order to lose weight effectively, you'll need to incorporate a calorie deficit diet by knowing your total maintenance calories.

What are total maintenance calories (TMT)?

Your total maintenance calories is the sum of all the calories you need to consume per day in order to keep you at your current weight.

So how does TMT relate to weight loss and protein?

Eating less than your TMT puts you at a calorie deficit which will guarantee you to lose weight if you're consistent with it. As mentioned above, having a high protein diet will ultimately suppress your diet.

Eating less than your TMT + HIGH PROTEIN = WEIGHT LOSS

If you wanted to excel your weight loss even further you can incorporate either more cardio or HIIT workouts to boost metabolism which will put you into a greater calorie deficit.

So Who Is This Protein For?

This protein is for individuals that want to be in control of how much carbs and fats they're consuming and have a high protein diet. So for instance, if you're limited to only say 50 grams of fats, 100 grams of carbs, and 150 grams of protein per day..

Then it makes sense to have an extremely lean protein supplement in your diet. This way you don't go over your fats and carbs while eating your regular meals throughout the day.

Overall, this is a great tasting lean protein that is suitable for Women that are looking to lose weight. Not to mention, this is also a great protein for Men as well.

Additional Lean Protein Options

  1. Isopure Low Carb Protein Powder, 100% Whey Isolate
  2. BPI Sports ISO HD Whey Protein
  3. Alpha ISO - Whey Protein Isolate Powder
  4. BSN Syntha-6 Isolate Protein Powder
  5. Labrada Nutrition ISO LeanPro