Tag: fitness and wellness

Fitness Tips

How To Lose Fat And Build A Lean Physique

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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

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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

How To Structure A Festive Holiday Meal Without Tracking

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Did you know that most people do not gain excess weight and body fat linearly throughout the year?  Instead, it actually happens in the 2 months between Halloween and New Years. More often than not It’s also not lost in the subsequent months.  This means the scale can go up 5-10 lbs each and every year…

This does not need to happen to you!  Along with an overall consistent eating pattern, structure your occasional festive holiday meals the following way to reduce or completely eliminate unwanted fat gain. 

Don’t wait to get “back on track” in the New Year.  Start now and go into 2025 your strongest and fittest yet!

  1. Start with salad loaded with fresh veggies and a light dressing. Skip including cheese/nuts/avocado/heavy dressings.  Hydrate with seltzer/sparkling water.  
  2. Fill a single entree plate. Can include- 1 piece of a bread or roll, 2-3 sides (each the size of a handful) and plenty of the leanest protein on offer.  Season with salt/pepper/hot sauce/ and a light amount of gravy per preference.  Pair with a glass of wine/ diet soda/ or other favorite low or zero calorie beverage.  
  3. Choose 1 portion or 2-3 two bite size portions of your most loved dessert(s).  Pair with fresh berries and greek non fat yogurt instead of whipped cream or ice cream.  (My protein creme recipe found in Volume 2 of my E Cookbook works great to go with any traditional dessert.) Pair with a hot beverage such as coffee, tea, or sugar free/fat free hot chocolate.  

Eat slowly, Savor each bite, and Enjoy your time with Friends and Family!  

You’ve got this!  

For more nutrition tips, meal ideas, over 100 macro friendly recipes perfect for meal prep and beyond, check out my E Cookbooks. Reach your fitness goals with my easy, family friendly, and delicious recipes!  Find high protein versions of your favorite holiday treats like brownies, cookies, and cheesecakes to name a few.

Click below for details. 

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

The Best Meals and Snacks For A Fat Loss Diet

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The best meals and snacks for a fat loss diet include choices that are high volume, high fiber, high protein and lower in calories.

Including meals and snacks that fit this criteria help to ensure better satiety and hunger regulation. This makes it easier to stick to the calorie deficit required to lose fat.

In addition, a high protein diet is crucial for muscle retention while dieting. Otherwise the risk of muscle loss during dieting makes any weight loss results less sustainable. Aiming for 1g of protein per pound of ideal bodyweight everyday is a great target.

It’s also important to include foods that are delicious and flavorful. Any fat loss diet that lacks the opportunity for food enjoyment requires unnecessary levels of will power. When we feel overly restricted and bored, diet adherence disintegrates.

Next is a list of some of my favorite meals and snacks to include in a fat loss phase.

  • Air Popped Popcorn seasoned with grated parmesan cheese and garlic powder
  • Fresh Fruit such as sliced apple dusted with cinnamon
  • Frozen Fruit such as mixed berries sprinkled with cocoa
  • Hearty Soup or Stew packed with a lean protein source and loads of vegetables
  • Huge Salad filled with a variety of vegetables, a lean protein source, and a light dressing
  • High Protein Homemade Baked Treat such as chocolate brownies made with greek yogurt instead of butter and protein powder instead of wheat flour
  • Fruit And Protein Smoothie containing a scoop or two of flavored protein powder and frozen strawberries and bananas

I highly recommend putting the time in to learn how to turn your favorite foods and recipes into healthier versions by swapping in better ingredients. My e cookbooks are filled with ways to do this. They are also filled with over 100 of my tried and true recipes for soups, dressings, brownies, cookies, smoothies, and so much more!

Click for details. https://melaniewales-sustainableliving.com/shop-cookbook/

They contain all the recipes I have personally created and used consistently to lose fat, build muscle, and keep off over 140 lbs for years!

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.

Fit Recipes!, Fitness Tips

Great On The Go High Protein Meal Ideas

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We should get at least 30g of high quality protein in each of our meals even when we are on the go.  Next are 3 high protein meal ideas that are great options even on the busiest of days to help you reach your protein goals and help you stick to your daily nutritional goals.  

This post is inspired by my recent family medical emergency and are the exact meals I used to keep my highly stressed and sleep deprived brain and body functional as I cared for my daughter during her hospital stay.  (Update: She is now fully recovered!!!)

  1. Pack 2 scoops of protein powder and an apple or banana.  Simply mix the protein powder in water, a coffee, or other preferred beverage while out and about.  Add in a whole piece of fruit for convenience, fiber, and increased satiety.  Very quick and easy to pack when you are rushing out the door.  
  2. Make a “yummy bowl.”  This yogurt and fruit bowl is my favorite on the go option!  (In my 2nd cookbook I call it the Overnight Dessert Recovery Bowl because I generally make it for my evening dessert) For ease at my house, I refer to it as my “yummy bowl”.  It’s super easy to make and bring in a cooler. See below for a screen shot of the full recipe direct from my e cookbook.   
  3. Buy the best high protein options you can find.  Sometimes we don’t have time to pack or an emergency occurs and there is no other choice.  Read labels and opt for prepared foods that are high in protein and lower in fat such as greek yogurt, a turkey sandwich wrap, and Fair Life Core Power high protein milk.  Add in a piece of whole fruit for more low calorie volume and satiety instead of opting for a side of chips or a cookie.  

You have choices.  Eating like crap never helps you feel better.  

Whatever the day brings you can make the choice that aligns you with your long term goals and helps you feel your best.

Prioritize your health and well being and let the excuse of being “too busy” go.

Getting and staying fit is always worth the effort.  

Screenshot from my E Cookbook “The Art Of Meal Prep For Sustainable Living Volume 2”

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/

Find the Overnight Dessert Recovery Bowl in Volume 2 as well as many more delicious and macro friendly recipes for bulk prep, quick prep, sweets and snacks prep and so much more.

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

www.instagram.com/melaniewales.sustainableliving

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

How To Get Back On Track Now

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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