Tag: evidence based fitness

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

Fitness Tips

Jump Start Guide: How To Create A Sustainable Fitness Lifestyle

melaniewalessustainableliving

It’s the new year and that means many of us are keen to make our health and fitness a priority.

It’s easy to fall into the trap of wanting to do all the things, all at once, and to expect immediate results.

This approach is not sustainable.  What if this year you tried to become consistent with a few basic healthy habits first?

Next are 3 habits you can start today to jump start your sustainable fitness lifestyle.

  1. Create a daily step goal and make it happen everyday.  8-10k is a great goal for long term health.  It doesn’t need to happen all at once.  It’s actually better to include light movement and walking throughout the day.  
  2. Make your first meal of the day (breakfast) contain at least 30g of high quality protein.  Starting with a high Protein breakfast helps you to feel fuller and more satiated for longer. This means you are less likely to overeat later.  Great protein sources include whey protein, greek yogurt and eggs/egg whites.  
  3. Remove trigger foods and ultra processed convenience foods from sight. Think chips, ice cream, candy, cookies, etc… Either don’t buy these items in the first place or stick them in a cupboard so it’s not the first or even second thing you see when you walk into your kitchen. Put the food you know and should eat front and center. Hiding the treats and placing a bowl of fresh fruit on the counter, plus veggies, grilled chicken, and greek yogurt ready to eat (and staring you in the face when you open the fridge) will make it a lot easier to make better food choices.

Make realistic goals, commit, and then make them happen.  2024 let’s do 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

HIIT or LISS Cardio: Which is better for fat loss?

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

Either Can Work! Neither are required.

As long as you are creating an energy deficit via diet and/or exercise you will lose fat.

Do you like shorter more intense intervals via HIIT (High Intensity Interval Training) or do you like longer less intense sessions via LISS (Low Intensity Steady State)?

The type of cardio you choose does not change your ability to lose fat.

Which type of cardio you choose depends on your preferences.

You can also do both which is my preference for general health and because I enjoy it.

Consistency is key to having a Sustainable Fitness Journey.

Your preferences matter.

Consistency is only possible when you enjoy the 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 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

Carbs Or Fats: What’s the best Macronutrient Distribution for a fat loss phase?

melaniewalessustainableliving

As long as you are in a calorie deficit and eating sufficient protein, either can work!  

(About 1g per pound of your ideal bodyweight is a good place to aim for.) 

You can lose fat on high carb, high fat, or balanced diets.  Macronutrient distribution does not change your ability to lose fat.  

This is great news!  

Choose whatever makes you feel and perform your best.  

Consistency is key to having a Sustainable Fitness Journey.

Your preferences matter. Consistency is only possible when you enjoy the 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 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