Tag: 1 on 1 fitness coach

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

Fitness Tips

The Foundational Five: Daily Actions For Sustainable Results

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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/

    Client Spotlight

    Client Spotlight: Find Out How National Broadway “The Life of Pi” Lead Actor Stays Healthy On Tour

    melaniewalessustainableliving

    Fitness inspiration brought to you by my 1 on 1 online fitness coaching client: elite performer, actor and athlete Taha. Check him out on tour nationwide this summer and fall as the epic and unforgettable show Life of Pi comes to a city near you!  

    Basic Stats: early 30’s Male 

    Starting Point: Elite Performer, Actor and Athlete taking the lead Role as Pi Patel in “Life of Pi” National Broadway Tour

    Goal: Maintain/Improve Mental, Physical and Emotional Wellness and Resilience while touring the USA performing 6+ shows most weeks. Maintain youthful glow, energy and appearance performing a role based on a teenage character.  Improve overall joint strength to reduce injury risk from acrobatic choreography performed every show.  Maintain and improve full body strength, athleticism and mobility.  

    Plan: 3x per week custom and progressive functional performance full body gym or limited equipment room or hotel gym workouts per week.  Daily healthy lifestyle protocols for maintaining The Foundational Five: Eat Well, Move Often, Stay Hydrated, Prioritize Sleep, Reduce Stress.  Live zoom check ins biweekly for ongoing support and accountability.  

    Current Results: Over 6 months in and he continues to light up the stage night after night and week after week!  He is an inspiration! 

    Thank you for the ongoing opportunity to be your mentor, coach and friend! You are amazing!  Hugs!

    Warmly, Coach Mel

    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, including Taha’s, and their amazing progress!

    www.melaniewales-sustainableliving.com

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

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    How Turning My Focus To Building Muscle Changed Everything

    melaniewalessustainableliving

    When I was a teen and in my 20’s I lost and gained weight more times than I can count.  Each time I repeated the cycle I regained even more weight.  I felt hopeless and broken as I tried to do what I thought worked.  Restrictive diets and lots of cardio.  Always with the focus on weight loss. 

    What changed?  I had to switch the paradigm in my mind and habits that had me focused on weight loss.  Instead I had to focus my mind and habits on BUILDING MUSCLE. 

    Eating for muscle, training for muscle, sleeping for muscle, hydrating for muscle, reducing stress and recovering for muscle. 

    When I focused on muscle.👉 I lost fat, built strength, increased my endurance and drastically improved my overall health markers: blood pressure, cholesterol, glucose management, and triglycerides. 

    To go on an empowering fitness journey I suggest this. Rather than focusing on losing weight, adjust your perspective and start focusing on building muscle.

    The habits and behaviors needed to build healthy skeletal muscle will yield incredible results not only physique development but in overall health including:

    1. Better Blood Sugar Regulation
    2. Improved Hunger Management 
    3. Increased Mobility
    4. Stronger Bones
    5. And last but not least, Increased Survivability Against Nearly Every Disease!

    It does not mean that the process is easy and will happen without effort. 

    But those efforts, WORTH IT! 

    If you have thought about having me as your coach to support you along your own fitness journey to lose fat, build muscle, and get stronger 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 improved muscle health.

    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

    Find loads of high protein and lean muscle building recipes in my E Cookbooks perfect for meal prep and beyond.  Build muscle and lose fat for your long term health one delicious bite at a time.

    Click below for details. 

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