Month: August 2025

Uncategorized

The Best Time To START Or Get Back On Track Is NOW 

melaniewalessustainableliving

Examples of The Foundational Five.

  • eat 30g of protein in your next meal
  • do 10 body weight squats and/or take a 10 minute walk
  • drink a glass of water
  • turn off your screen and go to bed
  • enjoy 3 deep slow breaths with your eyes closed

Do any, some or all of the above.

Nice!

You are now a fitness minded person who also takes action!

Remember, there is no perfect time to start or get back on track.  

There will be injuries, emergencies, vacations, holidays, deadlines, births, deaths, and all manner of craziness all along the journey. 

It doesn’t take much to start or get back on track.  

It only takes a moment.  The moment you decide there is no reason to wait. 

NOW is always the best time to start or get back on track.  

Results are built through all the small thoughts and actions done consistently despite it all.  

Keep going.  You’ve got this. 

Hugs🤗

Warmly,

Coach Mel

If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

See my client testimonials.

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving

Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

Click below for details. 

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

Fitness Tips

The Foundational Five: Daily Actions For Sustainable Results

melaniewalessustainableliving

For amazing and long term sustainable results, put your focus on the daily actions I call The Foundational Five.  

The Foundational Five 

  • Eat Well
  • Move Often
  • Stay Hydrated
  • Prioritize Sleep
  • Reduce Stress

    With a focus on these basics, plus time and patience, results will come!  Results  not only in your body, but in your mind and overall wellness too.  

    Nail the Basics.  Repeat.  

    Sure there are nuances and better plans and protocols than others to optimize each foundational action to ensure results for individuals.  However, without The Foundational Five as a base for your daily healthy habits it will be so much harder to get and maintain your results.  

    You’d be surprised as a coach when a new client wants to know the quick trick, best supplement, best specific exercise, etc… and they are barely moving throughout the day, endlessly yo-yo dieting, barely hydrating or sleeping and/or stressed beyond belief…. And wondering why they keep failing to get and sustain their results. 

    Nail the Basics.  Repeat. 

    If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

    See my client testimonials.

    www.melaniewales-sustainableliving.com

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

    www.instagram.com/melaniewales.sustainableliving

    Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

    Click below for details. 

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

    Fit Recipes!

    Free Recipe: Strawberry Cheesecake Protein Frozen Yogurt

    melaniewalessustainableliving

    Once you try this Strawberry Cheesecake Protein Frozen Yogurt recipe you will never want to buy store bought protein ice cream by the pint again.  With even better macros this makes closer to double a typical pint.  The strawberry cheesecake flavor is also incredible while being highly satisfying too.  Shown in cones, this recipe will fill around 5-6.  Eating straight from the mixing bowl I prepare it in is my usual go to, but cones can be nice if you are willing to share.  

    Makes 1 large serving:

    • 386 calories
    • 37g protein
    • 52g carbohydrates
    • 3g fat

    Ingredients you’ll need:

    • 50ml 2% milk
    • 18g @outworknutritionofficial Build Whey Strawberry Protein Powder 
    • 5g sugar free fat free vanilla instant pudding mix
    • 3g sugar free strawberry gelatin
    • 200g nonfat greek yogurt
    • 15g monk fruit zero calorie powdered sugar sweetener of choice
    • 250g diced fresh or frozen strawberries
    • 16g graham crackers, crumbled 

    Directions:

    In a large mixing bowl whisk together the milk, protein powder, pudding mix, and gelatin. Then whisk in the yogurt.  Then whisk in the sweetener.  Stir in the strawberries and graham crackers.  Cover and freeze for 90 minutes.  Stir and freeze another 90 minutes. Stir and enjoy right out of the bowl or scoop into cones!  Can be frozen longer, though it will require some time to thaw because it does freeze hard. Similar to all the other low fat protein ice creams available on the market.  

    Want to try one of my favorite strawberry protein powders to make this recipe? Check out Outwork Nutrition.

    Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  This recipe is from Volume 2. Only $20 to grab your own downloadable copy. This is an amazing price for so many amazing tips, meal ideas, and recipes that took me years to create!

    Click below for details.

    E Cookbooks

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

    www.instagram.com/melaniewales.sustainableliving