Tag: eat well

Fitness Tips

How To Lose Fat And Build A Lean Physique

melaniewalessustainableliving

My transformation from 2017-2025. In the photo on the left I had already lost 40 lbs.

Over the course of losing and keeping off over 145 lbs since 2016 I have learned quite a bit about what it takes to make fat loss not only possible, but also sustainable.  Next are the five things you need to do to lose fat and build a lean physique.

  1. Don’t rush.  Slow and steady consistent effort with your nutrition and regular activity wins every time.  
  2. Create a small to moderate calorie deficit.  Don’t slash your food intake to lose crazy amounts of weight fast.  Aim for about 1/2-1 pound of fat loss a week.
  3. Prioritize protein in every meal.  25-30g per meal with a total daily goal of 1g per lb of ideal bodyweight. 
  4. Move more often in your daily life.  Create a step goal of 8-10k steps and start hitting this target everyday. 
  5. Resistance Train.  Follow a high quality and progressive resistance training program so you can build lean muscle along the way.  

6. BELIEVE your efforts are worth it!  Keep going!

Sound basic and foundational? You bet it is. This is what actually works. No gimmicks, fads, or quick tricks. Put the basics on repeat. Let’s see what happens.


Remember that the process is slow. Very Slow.  Some weeks we can feel like no progress is happening at all. Start again fresh every day. It’s amazing how all the small things we do each day add up with time and consistency.  Keep Going!  

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

Focus On This To Succeed In An Epic Fitness Transformation

melaniewalessustainableliving

My transformation through the years. 2016-2025.

Over the course of losing and keeping off over 145 lbs since 2016 I have learned quite a bit about what it takes to make fat loss not only possible, but also sustainable.  Next are the things you need to stay focused on. Day in and day out… for years.

  1. Meet a daily step goal to ensure regular activity.
  2. Resistance train with a focus on progressive overload to build muscle and strength.
  3. Keep track of your total calories and prioritize protein and fruits or veggies with each meal to align your nutrition with your goals.
  4. Include some fun foods in moderation. 
  5. Do the above consistently. 
  6. Believe it is possible.
  7. Believe your efforts were worth it! 

Sound basic and foundational? You bet it is. This is what actually works. No gimmicks, fads, or quick tricks. Put the basics on repeat. Let’s see what happens.


Remember that the process is slow. Very Slow.  Some weeks we can feel like no progress is happening at all. Start again fresh every day. It’s amazing how all the small things we do each day add up with time and consistency.  Keep Going!  

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

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/

Uncategorized

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

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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: Quick and Easy Protein Packed Cereal 

    melaniewalessustainableliving

    Try this quick and easy protein packed cereal when you don’t feel like cooking, have no meal prepped food, or are super busy.

    By simply mixing a scoop of protein powder to your milk and adding in berries you take cereal to another level.

    Cereal and milk by itself is usually very low in protein and a hearty bowl can pack in the calories, but then leave you feeling hungry soon after. 

    However, when you add in protein powder and high volume berries you can keep the calories in check while leaving you feeling more satisfied from this convenient and quick meal with longer sustained energy. 

    Additionally, if you are using a super tasty protein powder it makes it even more delicious than using plain milk with your cereal. 

    Once you try it you will never go back!

    Serves 1 (calories and macros will vary slightly depending on the ingredients you use)

    364 calories
    29g protein
    48g carbohydrate
    6g fat

    NGREDIENTS YOU’LL NEED

    • 175ml 2% milk
    • 100g fresh or frozen berries
    • 30g protein powder of choice
    • 30g cereal of choice 

    DIRECTIONS

    Whisk the protein powder into the milk. Add in the berries and cereal. Eat and enjoy!

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

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

    Find many more delicious, macro friendly, and quick breakfast recipes and so much more!

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

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    The Best Strategies For Navigating Trigger Foods

    melaniewalessustainableliving

    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

    My Top 5 Healthy Fat Grocery Staples

    melaniewalessustainableliving

    Foods rich in healthy dietary fats promote hormonal function and are dense with  energy. They also help make your meals delicious and satisfying. But remember, a little goes a long way!

    Next are my top 5 healthy fat sources and portions. Include these in your cart on your next grocery shop so you always have the ability to create amazing and health promoting meals.  

    1. Chia Seeds– 15g 75 calories 5g fat
    2. Olive Oil– 15g 135 calories 15g fat
    3. Avocado– 50g 90 calories 7.5g fat
    4. Dark Chocolate– 15g 80 calories 5g fat
    5. Natural Peanut Butter– 15g 91 calories 7g fat

    2 basic guidelines for enjoying healthy fats for overall health and wellness. 

    1. We should aim for a minimum of .8g of dietary fat per kg of our total bodyweight. (or .4g per lb)
    2. 10% or less of our total calories should come from saturated fat.

    Looking for ways to make these healthy fat 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

    My Top 5 High Fiber Carbohydrate Grocery Staples

    melaniewalessustainableliving

    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.

    Fit Recipes!

    Free Recipe: Overnight Recovery Dessert Bowl

    melaniewalessustainableliving

    Train hard, eat well, sleep, recover, repeat.

    When it comes to my dessert, meet my evening staple. I want to wake up feeling rested and ready. This is for the those with high recovery demands. It is loaded with all the good stuff to help me sleep well and recover overnight.

    Makes 1 Serving

    475 calories

    32g protein

    70g carbohydrate

    7g fat

    Ingredients You’ll Need:

    125ml 2% milk

    75g nonfat Greek yogurt

    30g instant and flavored oatmeal packet

    15g Whey Protein Powder

    8g sugar free instant pudding mix

    10g zero calorie sweetener of choice

    300g fruit of choice

    10g peanut butter powder or cocoa powder

    pinch of salt

    Optional: 10g zero calorie sweetener of choice sprinkled on top

    Directions:

    In a glass storage bowl, whisk together the milk, oatmeal, protein powder, pudding mix, sweetener, pinch of salt, and yogurt for 1 minute. This will help it thicken. Top with the fruit, optional sweetener and peanut butter and or cocoa powder.

    Enjoy right away, in a couple hours, make in the morning or night before. If, enjoying later, store in the refrigerator for up to 2 days. Mix and match flavors of protein powder, pudding mix, and fruit to keep things fun!

    Want to try one of my favorite protein powders to help you reach your daily protein needs and maximize your recovery? Use code MELANIE10 for 10% off your first order and use my link https://outworknutrition.com/?ref=dkNH36V5xmUfmm

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

    www.instagram.com/melaniewales.sustainableliving