Tag: easy habits for weight loss

Fitness Tips

Start Meal Prepping Now With 2 Simple Prep Ideas

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Want to start meal prepping so you can have an easier time reaching your fitness goals but have no idea how to begin making it a habit? Here are 2 simple quick prep ideas to get you started.

Prep Idea # 1: Cut up some veggies so they are ready for snacking and use a store bought dressing as a dip.

Prep Idea # 2: Prepare bananas for protein smoothies. Simply peel ripe bananas, break or slice into chunks, place in a freezer bag and freeze. Add a few pieces along with water, ice, and protein powder to a blender so you can make delicious smoothies in a matter of minutes.

Meal prep doesn’t have to be complicated. It’s about planning and preparing ahead so when those feelings of hunger strike it’s easier to make choices that align with your goals.

Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

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

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

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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

Secrets To Losing Weight and Keeping It Off For Good

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8 years between these pictures.  You want to know the secrets to losing weight and keeping it off for good?  

Well… there are no secrets.

No magic diet, or pill you can take to make the body fat melt off.  

It takes consistent WORK.  It takes changing bad habits for good.  

It takes realizing habits you thought were good really aren’t if you are not seeing results.  

It takes prioritizing your long term health over your short term wants every single day.  

It takes falling in love with the process.  

It takes a radical mindset shift, determination, and good information to help you along the way.  

3 helpful tips to get you going on your Sustainable Living fitness journey.

  1. Be Patient. Sustainable results are slow going.  If the process was quick and easy we would all be walking around in our dream bodies.  Losing 2-4 pounds a month is amazing progress!  
  2. Be Realistic. Set daily goals that you can actually achieve.  If you haven’t exercised in months, don’t expect to hit it hard from the start, training 6 days a week and an hour everyday.  This will burn you out.  Daily walks and a couple 30 minute full body workouts per week are a great start. 
  3. Celebrate your daily wins!  Big and small.  If you make a mistake or fall off track, that’s okay.  Learning how to lose weight and keep it off is a skill.  It takes practice.  Don’t beat yourself up.  Be kind and keep going NOW.

You are only one good habit away from being back on track. 

Drink a glass of water, take a 10 minute walk, or enjoy 3 deep slow breaths.  Cool.  Now you are back on track!!  Make those small efforts add up so you can lose weight AND keep it off for good!

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

The Best Strategies For Navigating Trigger Foods

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You may see my transformation below and think I have iron clad will power.  This is not the case.  I can and do succumb to tasty treats and have indulged in excess.

If this is the case, then how did I transform and how do I still maintain my results?  There are a multitude of reasons, but one of them was learning how to deal with trigger foods. 

What are trigger foods? 

They are usually ultra processed and extra tasty foods that hold the magic combo of sugar, fat and salt.  They are low in protein and low in fiber and you know the saying, “bet you can’t eat just one?”

Next are the 5 best strategies for successfully navigating trigger foods. 

  1. Don’t Buy/ Don’t Make: You can’t indulge in something that is not available.
  2. Out Of Sight/ Hide It: Constantly being reminded that a tasty treat is available makes it so much harder to exert willpower. Hide them from yourself.
  3. Swap it: Make an alternative (but similar) treat Instead that is higher in protein, fiber and nutrients. My E Cookbooks are full of swaps.
  4. Pair It: Enjoy a smaller portion along with an otherwise high volume, high fiber, high protein and nourishing meal. 
  5. Not First: Fill up on fruits, veg, and protein to start your meal.  Eating foods first that are designed to be as tasty as possible will make other foods incredibly lack luster by comparison.  In addition, if you eat these types of foods while hungry, it will easily lead to overconsumption.  If you are going to include these foods, save them for last.  

Use these strategies 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

Fitness Tips

How To Reach 10k Steps Per Day Without A Treadmill

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When it comes to making any fitness or activity goal happen day in and day out  without fail it’s imperative to be open and creative.  If we think the only way to reach a step goal is time on a treadmill, think again.

What happens if you can’t get to the gym?  Don’t own a treadmill? 

Do these obstacles mean you need to skip getting in your daily steps? 

Of course not.  You have choices.  

Next are a few creative ways to increase your daily step count without access to a treadmill.

  1. Walk outside.  Personally I dress for the weather rain, snow, or shine and make it happen.  Daily outdoor light is a must and why not combine the time with a walk.  Enjoy a podcast, talk to a friend on the phone, or meet up with someone and make the time enjoyable.  My daughter is my step buddy.  We love our walks and talks together. 
  2. Walk inside.  Pace around the house.  Take more laps through the isles in a big box store.  Mall walk.  Take the stairs.  When tidying up at home take several trips instead of one and rack up a few more.  Every extra bit of activity counts. 
  3. Walk in place.  This is my secret weapon and I’ve done it for years and years.  This has been the way I make sure to never miss my daily step goal. I walk in place while watching a show, studying, reading, talking on the phone, and even in between sets during my workouts.  Yes, at the end of a long day I have been known to walk in place to ensure I have those last few steps before diving head first into bed.  Lol!

Make realistic goals, commit, be creative, and then make them happen. You’ve got this!

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.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for evidence based fitness tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving

Fitness Tips

My Top 5 High Fiber Carbohydrate Grocery Staples

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Carbohydrate rich foods are wonderful sources of fiber, energy and micronutrients.

We should get at least 10g of fiber per 1,000 calories we eat. Keeping these high fiber low calorie carbohydrate food sources on hand will make your meals more filling and satiating.

Next are my top 5 carbohydrate sources and portions that are also high in fiber.

  1. Apples– 200g 115 calories 5g fiber
  2. Rolled Oats-40g 155 calories 4g fiber
  3. Canned Beans-130g 120 calories 4g fiber
  4. Frozen Berries-200g 110 calories 8g fiber
  5. Broccoli-200g 80 calories 5g fiber

Carbohydrate rich foods should not be confused with ultra processed highly palatable foods such as ice cream, cake, candy, cookies, chips, etc…

These foods often contain just as much fat as they do carbohydrates. They are usually low in fiber and protein and should be enjoyed in moderation.

Looking for ways to make these whole ingredient high fiber carbohydrate staples a delicious addition to your meals? My E Cookbooks are loaded with recipes and meal ideas to put these ingredients to good use. Click here to learn more about me E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

Fitness Tips

Tips For Long Term Sustainable Weight Loss: 5 Proactive Habits You Can Start Now

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Over the course of losing and keeping off 145lbs I have learned quite a bit about what it takes to make weight loss not only possible, but also sustainable.

Here are a few proactive habits you can begin doing now to help you get and stay fit long term.

1. Cook: make most of your meals at home.

2. Grocery shop: do this weekly to make sure you always have fresh fruits and vegetables and lean proteins available.

3. Walk: Move more often throughout the day. Bonus points if you can do it outside.

4. Don’t snack: Mindless snacking makes it so easy to overeat. Aim for 3-5 meals each containing at least 25g lean protein and a fruit and/or veg at consistent meal times.

5. Found Moment Exercise: Don’t let the excuse of not having enough time stop you from doing something! A solid session of resistance training is great. But if time is limited a set of push ups or bodyweight squats sprinkled throughout the day really add 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.

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving