Tag: build muscle lose fat

Fit Recipes!

Easy And Beginner Friendly Pumpkin Chili Recipe

melaniewalessustainableliving

Just in time for Halloween!  Warm up with this chili after the trick or treating.  It will also help you feel more satiated from the high volume and high protein content…so maybe you won’t overdo it on candy…🤞🏻🙌

For this recipe if you can open a can and chop an onion you can make this.  If there was ever a recipe to get you started on your meal prep lifestyle this is it.  It is delicious, high volume, high protein and full of flavor!  The pumpkin blends in seamlessly while adding a sense of sweetness and richness to the chili while  keeping the calories low.  Pumpkin is so versatile!  If you like my recipes and fitness tips remember to share!  We can all reach our fitness goals and enjoy the process too!❤️ 

Serves 8

For 1 serving (443g)

280 calories 

24g protein 

36g carbohydrate

7g fat

Ingredient’s you’ll need:

  • 1 can pumpkin (425g)
  • 1 can black beans (425g)
  • 1 can tomato paste (170g)
  • 1 large can diced tomatoes with chilis (794g)
  • 1 can beef broth (425ml)
  • Some jarred or canned salsa (300g) 
  • 2 tbsp chili powder (30g)
  • 760g ground lean turkey (93% lean)
  • 1 large onion chopped (400-500g)
  • 1/2- 1 tsp ground pink Himalayan salt

Directions:

Add everything to a slow cooker and cook on high for 5-8 hours.  Stir occasionally and chop the ground turkey up as it cooks so it can blend with the chili.  Allow to cool a bit before storing.  When reheating add some water to make it more high volume of you need.  Or top with cheese, sour cream, etc.. and enjoy with cornbread/corn chips if you need more calories and less volume.  Enjoy within 5-6 days of preparing or store portions in the freezer for future meals. 

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

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

This Super Easy Slow Cooker Pumpkin Chili bulk prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

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

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/

Client Spotlight

Client Spotlight: Check Out My Long Time Client’s All time Epic Current Results!

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No matter your starting point, with time-consistency-commitment-action you can transform!

Key Elements of his epic results and sustained success!

  • Resilience
  • Personal accountably
  • Focuses on consistency not perfection
  • Follows my structured plans and programs long term that focus on building and maintaining healthy skeletal muscle
  • ALWAYS sends check in’s on time
  • Gets “back on track” quickly
  • Schedules and plans ahead meals and workouts
  • Mindful of their triggers
  • Celebrates non scale victories 

Fitness transformation inspiration brought to you by my long time 1 on 1 online fitness coaching Danie V. Read more about his ongoing journey below.

Level Up! Keep improving after the diet ends.
Client Spotlight: 2 Individuals And Goals… But Equally Incredible Progress!

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 activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

See more client testimonials 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

Never Quit: The Only Way To Guarantee No Results Is To Give Up

melaniewalessustainableliving

Now 8 years into my journey I get a lot of comments such as “Well, it’s easier for you because_____.  It’s harder for me because_____. “

I wouldn’t call the efforts required over 4 years to lose 145lbs and another 4 years of maintaining and leveling up my body composition.… easy.  But that’s beside the point.  No one wins in the competition of who’s had it the hardest.  

We all have our own unique set of circumstances and challenges that we navigate while prioritizing our heath and well being.   

The great thing about living a healthy life with healthy habits and routines is that it works for everyone.  

Young and old.  

Underweight and overweight.  

Weak and injured.  

Through all stages of life and through all manner of struggles, we all benefit from taking care of ourselves with a healthy lifestyle.

It is a huge step to let go of the narrative of old self limiting beliefs and to start putting our energy in the right places.

I promise that each of our own challenges and life histories do not need to be a permanent crutch.  We need to let go of comparison and allow all the things we have uniquely survived remind us of how awesome and capable and resilient we are.   

When new purpose outweighs old excuses results have no choice but to follow.

The only way to guarantee no results is to give up. 

Never Quit!

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 activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

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

Fitness Tips

Exercise Snacks: How To Include More Exercise Into A Busy Day

melaniewalessustainableliving
black skip rope
Photo by Dom J on Pexels.com

Any amount of exercise is always better than nothing at all.  By utilizing “Exercise Snacks” you can ensure you are getting something in every day no matter how busy you are.

Don’t be discouraged. You do not need to skip exercising entirely if you are busy and can’t dedicate 30-60 minutes to get in a workout.

You can do short bursts of various exercises for only 60 seconds at a time.  

Even 4-5 bouts of 60 seconds of simple exercises sprinkled throughout the day such as

  1. Bodyweight squats 
  2. Jumping jacks
  3. Push ups
  4. Briskly walking upstairs
  5. Jogging in place etc…

will promote your fitness and health.  

Not only do you receive benefits such as

  1. Improved cognitive function
  2. Improved cardiorespiratory fitness
  3. Improved metabolism

Including regular movement and exercise can become a more normal (and less daunting) part of your everyday life.  

Rethink the potential of your day.

 It’s Just 1 Minute. 

Ready. 

Set. 

Go!

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 activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

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

To learn more about the science of exercise snacks (and much more) check out this great Found My Fitness Podcast Episode by Rhonda Patrick, Ph.D. interviewing Dr. Martin Gibala, Ph.D.

Fitness Tips

5 Practical Steps For Long Lasting And Sustainable Results

melaniewalessustainableliving

Want to know a secret?

Being healthier, stronger, leaner, and fitter is so much FUN! 

My journey has not been possible because I have felt deprived or miserable along the way.

It feels amazing to be capable, have energy, and be strong. 

No, it is not easy. But easy it boring. Bring on the challenge! 

The time will pass anyway.

What potential do we carry if this time we didn’t quit? 

Over 8 years later and I’m just getting started.💪🏻

Below are 5 practical steps and mindset shifts to embrace daily to help you tackle your goals for sustainable and long lasting results. 

  1. Enter every day with a purpose and keep shattering self limiting beliefs. 
  2. Break big goals down. Then down even further.
  3. Do hard things daily to build resilience and confidence. 
  4. Results are built through creating, planning, committing, taking action, consistency, and patience. 
  5. Let go of your version of self from the past that is seen through a glorified memory filter. Stop trying to get back. Embrace the new and continue to level up.

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 activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

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

Fitness Tips

How To Get Back On Track Now

melaniewalessustainableliving

How to get back on track now if you miss a workout, not meet your step goal, or deviate from your nutritional goals by under or over eating.

Here are the best next steps to get back on track.

physiotherapy-weight-training-dumbbell-exercise-balls-39671.jpeg
Photo by Pixabay on Pexels.com

Reflect: Why did it happen?

Learn: What circumstances preceded the events that led to it?

Plan: Is there a way to make it easier for you to stick to your goals in the future?

Keep Going: Consistency not perfection. It’s what you do most of the time that matters.

Don’t be discouraged if you fall off track. Everyone does. The only way to discover your potential is if you keep going.

Remember, a fitness journey lasts a lifetime.

Reflect- Learn- Plan- Keep Going

You’ve got this!

Use these steps to help you reach your fitness goals and to help you maintain your hard earned results long term.

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 activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Super Easy Slow Cooker Pumpkin Chili

melaniewalessustainableliving

For this recipe if you can open a can and chop an onion you can make this.  If there was ever a recipe to get you started on your meal prep lifestyle this is it.  It is delicious, high volume, high protein and full of flavor!  The pumpkin blends in seamlessly while adding a sense of sweetness and richness to the chili while  keeping the calories low.  Pumpkin is so versatile!  If you like my recipes and fitness tips remember to share!  We can all reach our fitness goals and enjoy the process too!❤️ 

Serves 8

For 1 serving (443g)

280 calories 

24g protein 

36g carbohydrate

7g fat

Ingredient’s you’ll need:

  • 1 can pumpkin (425g)
  • 1 can black beans (425g)
  • 1 can tomato paste (170g)
  • 1 large can diced tomatoes with chilis (794g)
  • 1 can beef broth (425ml)
  • Some jarred or canned salsa (300g) 
  • 2 tbsp chili powder (30g)
  • 760g ground lean turkey (93% lean)
  • 1 large onion chopped (400-500g)
  • 1/2- 1 tsp ground pink Himalayan salt

Directions:

Add everything to a slow cooker and cook on high for 5-8 hours.  Stir occasionally and chop the ground turkey up as it cooks so it can blend with the chili.  Allow to cool a bit before storing.  When reheating add some water to make it more high volume of you need.  Or top with cheese, sour cream, etc.. and enjoy with cornbread/corn chips if you need more calories and less volume.  Enjoy within 5-6 days of preparing or store portions in the freezer for future meals. 

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

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

This Super Easy Slow Cooker Pumpkin Chili bulk prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Muscle: The Underrated Key To Successful Fat Loss

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 in overall health and physique development.    

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 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 activity and nutrition plans, monthly virtual calls, and weekly email check in’s. 

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving