Month: September 2025

Fitness Tips

What is something you could do MOVING FOWARD to MAKE IT EASIER?

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This is a question on my weekly email check in form for all my 1 on 1 online clients.

Next I share a couple responses from the real people I coach.  They demonstrate how the process of getting and sustaining incredible results is not a stagnant process.  Instead the journey is alive and ongoing.  

I won’t be able to work out at my normal times… due to family activities…so I am going to go to the gym in the middle of my workday.”

“Taking it one day at a time.  I’m excited to see what my body can do.”

“I will start referring back to my goals and reevaluate/ get more specific on what I want to accomplish and why….”

“I am going to put my phone in the other room….instead of doom scrolling.  I can do it!”

“I’m focusing on getting enough rest to recover effectively”

“I’m making chili for my whole fam for a celebratory event. I got the lean ground beef ready! Gonna fill up on the good stuff before we are inundated with desserts.”

Every day, every week we try to make it happen.  Not out of sheer will, but through mindfulness, creativity, and patience.  We reflect and consider. 

Is there is a way to make it easier? 

It’s not always possible, but we keep trying anyway.  

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/

Client Spotlight

Client Spotlight: Find Out How This Dad and Plumber Balances Life With His Passion For Parkour

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Checkout my long time client (and long time husband) John’s unique starting point, goals, and plan as he embarked on becoming a recreational parkour athlete.

Basic Stats: late 30’s Male 

Starting Point: Former Kung Fu Black Belt, Naturally Slim and a “Hard Gainer”, Commercial Plumber, Recovering from Hernia Surgery, Dad, Husband(mine😉)

Goal:   Increase full body strength, build a functional lean muscular physique, improve overall athleticism.  Maintain high function at work and at home.  Support and enhance performance in his new passion for Parkour!  

Plan: 2-3x per week custom and progressive functional performance full body gym workouts.  60 minute sessions with a rotating training focus every 4 weeks between Strength, Hypertrophy and Power.  Key exercises chosen and sequenced to carry over to sport specific skills.  Daily healthy lifestyle protocols for maintaining The Foundational Five: Eat Well, Move Often, Stay Hydrated, Prioritize Sleep, Reduce Stress.  Nutrition for lean gains as a hard gainer.  Yep, he gets to eat all the food!  

Current Results: Over 3 years later and improvements across the board in full body strength, muscularity, and athleticism!  Continues to recover well in order to maintain a high capacity to thrive at home and at work.  Parkour skill improvements keep coming. 

Thank you for the ongoing opportunity to be your fitness programmer, wife, and life partner! You are amazing and I love you so much!  

Kisses!

Warmly, 

Mely (He’s the one that get’s to call me that!) 

So yeah, he’s mine.  Best husband and life partner ever.  Did I mention he used to be a chef, so he can cook and does most of our weekly meal prep.  

He even does the laundry and cleans the kitty litter boxes.  

He has offered me unwavering love and support during my own transformation.  

I’m glad I can return the favor by using my skills and expertise to support his unique fitness journey.   

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized coaching and benefit from my expertise in all things holistic fitness and wellness.

See my client testimonials.

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Protein White Chocolate Chocolate Chip Covered Strawberries

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You must try my brand new recipe! These Protein White Chocolate Chocolate Chip Covered Strawberries are so good I had to share with you right away. These covered strawberries are high in protein, low in calories, and super satiating.  All without losing their sweet flavor and chocolate-y goodness.  Enjoy!

Makes 10-12 large covered strawberries 

  • 475 Calories 
  • 30g Protein
  • 67g Carbohydrate
  • 10g Fat

I could give you the per strawberry macros…, but I doubt you will share these..I never do!

Ingredients you’ll need:

  • about 300g fresh strawberries

For the protein frosting:

  • 150ml 1% milk
  • 30g @outworknutritionofficial build whey vanilla protein powder 
  • 15-20g sugar free fat free white chocolate flavored instant pudding mix
  • 10g monk fruit powdered sugar replacement zero calorie sweetener 

For dipping:

  • 10g sugar free strawberry gelatin powder
  • 20g mini chocolate chips

Directions:

Wash the strawberries and pat dry with a towel.

To make the frosting, in a small bowl whisk together the milk and pudding mix for 2 minutes until thickened.  Whisk or stir in the protein powder and sweetener.  

Pro Tip-If using a whey/casein blend or vegan protein powder you will need less pudding mix.  

Scoop each strawberry into the frosting and then roll into either the chocolate chips, gelatin, or both.

Enjoy right away!

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

Find loads of high protein recipes 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!  Only $20 each 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

Fit Recipes!

Free Recipe: Quick Prep High Protein Breakfast For Dinner Wraps

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With both fresh and quickly sautéed veggies, plus an egg and breakfast sausages these fun and easy Quick Prep High Protein Breakfast For Dinner Wraps will have you smiling.  Super savory with a kick of tangy ketchup, this may become your new favorite quick prep meal.  

Makes 1 large serving

(Calories will vary slightly depending on wraps, dressing, and protein choice)

571 calories

41g protein

59g carbohydrates 

19g fat

Ingredients you’ll need:

  • 2 low carb tortilla style wraps
  • 100g sliced fresh mushrooms
  • 100g sliced bell pepper
  • 50g sliced red onion
  • 3 small chicken or turkey breakfast sausages 
  • 20g shredded mozzarella cheese
  • 1 egg
  • 20g ketchup 
  • +salt and pepper to taste 

Optional Ingredients to add more volume and veg! 

  • 50g mixed greens or spinach 
  • 100g sliced cucumber

Directions:

Using a non stick skillet or cast iron pan sauté the onions, peppers, and mushrooms over medium heat for 3-5 minutes stirring occasionally. 

Whisk the egg lightly and slice the sausages into bite size pieces.  Add the egg, sausages, and cheese to the sautéed veggies and cook covered for an additional 3-5 minutes and the egg is cooked and cheese is melted. 

Serve in the wraps with ketchup and optional fresh veg. 

Salt and pepper to taste!

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 in the “Quick Meals And Snacks” chapter. 

Only $20 to grab your own downloadable copy. This is an great 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