September 2020 – Melanie Wales

Something I have learned in the process of losing weight and successfully keeping off over the years is I have to be very mindful of my food choices especially when doing something out of my usual routine. Recently I was visiting my family to celebrate some birthdays and both take out pizza and cupcakes were on the menu. These foods are super delicious and I do enjoy eating them, however I find it easy to over consume them because they are so tasty! So what do I do to help me stick to my fitness goals at times like these??

The two tips to follow are what I use to navigate these types of situations. Hopefully they help you too!

Tip 1: To keep your portions appropriate with these kinds of calorie dense foods I recommend enjoying a big salad containing lots of veggies topped with a low calorie dressing first. This will allow you to eat slowly because a salad requires plenty of chewing time and will help fill your tummy up allowing you to be more satisfied from your meal overall.

Tip 2: Plan out your full day of eating using a calorie tracking app. Having some structure going into your day keeps the guess work out everything and then you can just enjoy the day without stressing over your food choices and how they may affect your progress on your fitness journey.

If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.

www.melaniewales-sustainableliving.com

In the 4 1/2 years since my daughter was born I have consistently worked toward my fitness goals. The photo on the left was taken just home from the hospital after delivering my preemie baby, with no sleep, from a pregnancy we almost didn’t survive. I had always been active, a full time yoga teacher since I was 18, but I always dealt with some weight issues. I never expected however to get as heavy as I did through my high risk pregnancy. 50lbs heavier than my heaviest ever. With my new baby to take care of I knew that the person I wanted to be once and for all was lean, active, and strong so that I could be the best mom I could. I had so many people tell me that it wasn’t possible to lose the weight with all that I was dealing with. That it would be so hard with a baby at home and a husband working two jobs to make ends meet while I was dealing with health insurance companies claiming we owed the hospital hundreds of thousands of dollars because of clerical errors on their part that took a full year to get sorted. The picture on the right is now. Good thing I didn’t listen. Instead everyday I did the best I could. It all added up. It was not quick to lose over 135lbs, but the results are lasting and that was my goal. No matter what life is throwing at you, you can make huge shifts with time and consistency. Hope this helps you know that it is possible and that you certainly can do it!

Month: September 2020

2 tips to help you stick to your fitness goals when eating out of your normal routine.

You can still succeed in losing weight no matter the obstacles.