Month: December 2024

Fitness Tips

How To Deal With Extra Holiday Treats And Tasty Leftovers

melaniewalessustainableliving

Here is your mindful action plan on how to deal with extra holiday treats and tasty leftovers so that you can live fitter and healthier this holiday season.

  1. Make Less: avoid having left overs 
  2. Swap In Healthier Recipes:  make lower calorie options 
  3. Portion and Freeze: enjoy smaller portions later 
  4. Garnish: crumble a small amount on top to add flavor
  5. Fold In: add a small amount in to add flavor

Keep it simple and go into 2025 stronger and fitter than ever!  

For more nutrition tips, meal ideas, over 100 macro friendly recipes perfect for meal prep and beyond, check out my E Cookbooks. Reach your fitness goals with my easy, family friendly, and delicious recipes!  Find high protein versions of your favorite holiday treats like brownies, cookies, and cheesecakes to name a few.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

How To Structure A Festive Holiday Meal Without Tracking

melaniewalessustainableliving

Did you know that most people do not gain excess weight and body fat linearly throughout the year?  Instead, it actually happens in the 2 months between Halloween and New Years. More often than not It’s also not lost in the subsequent months.  This means the scale can go up 5-10 lbs each and every year…

This does not need to happen to you!  Along with an overall consistent eating pattern, structure your occasional festive holiday meals the following way to reduce or completely eliminate unwanted fat gain. 

Don’t wait to get “back on track” in the New Year.  Start now and go into 2025 your strongest and fittest yet!

  1. Start with salad loaded with fresh veggies and a light dressing. Skip including cheese/nuts/avocado/heavy dressings.  Hydrate with seltzer/sparkling water.  
  2. Fill a single entree plate. Can include- 1 piece of a bread or roll, 2-3 sides (each the size of a handful) and plenty of the leanest protein on offer.  Season with salt/pepper/hot sauce/ and a light amount of gravy per preference.  Pair with a glass of wine/ diet soda/ or other favorite low or zero calorie beverage.  
  3. Choose 1 portion or 2-3 two bite size portions of your most loved dessert(s).  Pair with fresh berries and greek non fat yogurt instead of whipped cream or ice cream.  (My protein creme recipe found in Volume 2 of my E Cookbook works great to go with any traditional dessert.) Pair with a hot beverage such as coffee, tea, or sugar free/fat free hot chocolate.  

Eat slowly, Savor each bite, and Enjoy your time with Friends and Family!  

You’ve got this!  

For more nutrition tips, meal ideas, over 100 macro friendly recipes perfect for meal prep and beyond, check out my E Cookbooks. Reach your fitness goals with my easy, family friendly, and delicious recipes!  Find high protein versions of your favorite holiday treats like brownies, cookies, and cheesecakes to name a few.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

The Best Holiday Fitness Gifts

melaniewalessustainableliving

This season give your loved ones something that will help them crush their fitness goals.

Discover this carefully curated list of my 10 favorite holiday fitness gifts. These amazing products and services are the ones that I have vetted, trust, personally use, and find helpful.

  1. Commit 30 Planner for organizing and scheduling work and life’s to do’s and for creating and tracking goals
  2. Forever Strong by Dr. Gabrielle Lyon for the why’s and how’s to life long health and strength
  3. Carbon Diet Coach App for nutrition tracking and guidance
  4. Coach Mark Carroll for Building the Bikini Body Guides and high quality resistance training programing
  5. Buff Bunny for gym and lifestyle clothing
  6. BC Strength for home fitness equipment
  7. Versa Gripps for when your legs are strong but the limiting factor is your grip
  8. Outwork Nutrition for Pre workout and Build Whey Protein Powder. Use my coupon code “MELANIE10” for 10% off your first order. Use my Outwork Nutrition affiliate link to shop. https://outworknutrition.com/?ref=dkNH36V5xmUfmm
  9. Lakanto for zero calorie sweeteners to make all your healthy treats extra amazing
  10. Fitbit Inspire Watch and Activity Tracker for tracking steps, workouts, and monitoring health metrics like resting heart rate

On the personal side, I worked for years to develop, create, and write E Cookbooks dedicated to macro friendly meal prep. They contain over 100 recipes, meal ideas, and tips to help you tackle one of the hardest aspects of a fitness journey: eating well day in and day out for years. Check them out via the link below. They are worth it!

https://melaniewales-sustainableliving.com/shop-cookbook/

Find all the recipes I have personally created and used consistently for years to lose fat, build muscle, and keep off over 140 lbs!

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving