By
Sandy Braz
Mary Jarmolowich has had a great start to her fitness career, but it hasn’t come without hard work in the gym and discipline in the kitchen. Check out her training schedule and meal plan for ideas and motivation to help take your fitness to new heights.
Mary’s workout
Monday: “I focus on legs and I
usually run for 30 to 45 minutes.”
Tuesday: Biceps and triceps and interval training on the stair climber. “Usually when I am on the stair climber, I only last for about 30 to 35 minutes because I also wear five-pound ankle weights.”
Wednesday: Legs, back and shoulders. “I meet with my trainer and since he is there to spot me, we always lift on the heavy side.”
Thursday: Chest, shoulders and cardio.
Friday: “I do a full-body workout and try to focus on areas that don’t have the same amount of muscle maturity that the rest of my body does.”
On the weekends, Mary rounds out her fitness regimen with some light cardio and rest.
Nutrition
“I eat five to six times a day,” says Mary,
who tells us she’s a baking whiz. “I enjoy
finding ways to satisfy my love of baked goods as well
as my love for fitness.” She uses substitutes like
whole grains, natural sweeteners and fruit in place of
processed ingredients, such as refined flour and sugar.
Her first two or three meals of the day are a mix of carbohydrates and protein, including oatmeal, egg whites, protein shakes, chicken and whole wheat tortillas. For afternoon and evening meals, she sticks to protein and veggies such as salmon, grilled eggplant and asparagus. “I knew that nutrition was a big part of fitness,” says Mary, “but I was completely surprised at how much of a role it actually played.”
Mary Jarmolowich’s MUSIC:
Download
the tunes on her iPod!
1. Boom Boom Pow – Black Eyed
Peas
2.
Empire State of Mind – Jay-Z and Alicia Keys
3.
Paparazzi – Lady Gaga
4.
Wind it Up – Gwen Stefani
5.
Womanizer – Britney Spears
6.
Lonely is the Night – Billy Squier
7.
Rock Box – Run DMC
8.
Beautiful Day – U2
9.
Umbrella – Rihanna
10.
Eye of the Tiger – Survivor
Mary Jarmolowich ’s playlist will rock your routine. Crank up the volume with her top 10 workout songs!
Photography: Paul Buceta, Hair: Sabrina Rinaldi, Makeup: Valeria Nova, Stylist: Elle Patille, Swimsuit: Melmira