Tag: fitness coach

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

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/

Client Spotlight

Client Spotlight: Find Out How This Dad and Plumber Balances Life With His Passion For Parkour

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Checkout my long time client (and long time husband) John’s unique starting point, goals, and plan as he embarked on becoming a recreational parkour athlete.

Basic Stats: late 30’s Male 

Starting Point: Former Kung Fu Black Belt, Naturally Slim and a “Hard Gainer”, Commercial Plumber, Recovering from Hernia Surgery, Dad, Husband(mine😉)

Goal:   Increase full body strength, build a functional lean muscular physique, improve overall athleticism.  Maintain high function at work and at home.  Support and enhance performance in his new passion for Parkour!  

Plan: 2-3x per week custom and progressive functional performance full body gym workouts.  60 minute sessions with a rotating training focus every 4 weeks between Strength, Hypertrophy and Power.  Key exercises chosen and sequenced to carry over to sport specific skills.  Daily healthy lifestyle protocols for maintaining The Foundational Five: Eat Well, Move Often, Stay Hydrated, Prioritize Sleep, Reduce Stress.  Nutrition for lean gains as a hard gainer.  Yep, he gets to eat all the food!  

Current Results: Over 3 years later and improvements across the board in full body strength, muscularity, and athleticism!  Continues to recover well in order to maintain a high capacity to thrive at home and at work.  Parkour skill improvements keep coming. 

Thank you for the ongoing opportunity to be your fitness programmer, wife, and life partner! You are amazing and I love you so much!  

Kisses!

Warmly, 

Mely (He’s the one that get’s to call me that!) 

So yeah, he’s mine.  Best husband and life partner ever.  Did I mention he used to be a chef, so he can cook and does most of our weekly meal prep.  

He even does the laundry and cleans the kitty litter boxes.  

He has offered me unwavering love and support during my own transformation.  

I’m glad I can return the favor by using my skills and expertise to support his unique fitness 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 coaching and benefit from my expertise in all things holistic fitness and wellness.

See my client testimonials.

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving

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/

    Client Spotlight

    Client Spotlight: Find Out How National Broadway “The Life of Pi” Lead Actor Stays Healthy On Tour

    melaniewalessustainableliving

    Fitness inspiration brought to you by my 1 on 1 online fitness coaching client: elite performer, actor and athlete Taha. Check him out on tour nationwide this summer and fall as the epic and unforgettable show Life of Pi comes to a city near you!  

    Basic Stats: early 30’s Male 

    Starting Point: Elite Performer, Actor and Athlete taking the lead Role as Pi Patel in “Life of Pi” National Broadway Tour

    Goal: Maintain/Improve Mental, Physical and Emotional Wellness and Resilience while touring the USA performing 6+ shows most weeks. Maintain youthful glow, energy and appearance performing a role based on a teenage character.  Improve overall joint strength to reduce injury risk from acrobatic choreography performed every show.  Maintain and improve full body strength, athleticism and mobility.  

    Plan: 3x per week custom and progressive functional performance full body gym or limited equipment room or hotel gym workouts per week.  Daily healthy lifestyle protocols for maintaining The Foundational Five: Eat Well, Move Often, Stay Hydrated, Prioritize Sleep, Reduce Stress.  Live zoom check ins biweekly for ongoing support and accountability.  

    Current Results: Over 6 months in and he continues to light up the stage night after night and week after week!  He is an inspiration! 

    Thank you for the ongoing opportunity to be your mentor, coach and friend! You are amazing!  Hugs!

    Warmly, Coach Mel

    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 coaching and benefit from my expertise in all things holistic fitness and wellness.

    See my client testimonials, including Taha’s, 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

    5 Proactive Fitness Habits To Start Now 

    melaniewalessustainableliving

    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. 

    It can feel hard to build new habits. That’s why it is best to keep things as simple as possible. It’s amazing how all the small things we do each day add up with time and consistency, not perfection.

    Here are 5 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.

    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

    Find Your Turning Point Now

    melaniewalessustainableliving

    Earlier in my life I attempted to lose weight more times than I can count. 

    During an attempt I took up swimming.  I had recently hurt my knee after a fall down my back garden steps.  Swimming was a good fit because it allowed for movement while not aggravating my knee injury.  

    I started feeling better.  I started feeling proud of myself.  

    Then I shared with someone how I’d taken up swimming and how I was focusing on losing weight again.  This individual promptly told me that swimming was not going to help me lose weight.  Great that it was helping me feel better, but not to get my hopes up for weight loss.

    This conversation was devastating.  I lost my drive to go swimming.  I allowed it to set me back on my fitness journey for many years to follow. 

    Recently I’ve been sharing simple ways you can start to incorporate healthier habits into your daily routine.  This is because getting started with something and then to BUILD off of that initial momentum is crucial. 

    We all have to start somewhere. We also need to believe ALL our efforts are worth it.  Because they are.

    Could our efforts be optimized and maximized?  Of course!  That’s what I do as a coach for my clients.  I help my clients optimize their time and efforts so they can achieve amazing and long term results.  

    But, building a base of healthy habits through small daily actions and believing it’s worth it to do so creates both momentum and confidence to remain consistent. 

    Consistency is key for progress.

    My turning point came after having my daughter.  With an infant to care for I had to find ways to incorporate my health goals into my busy days.  I had to get creative to make it work.  I also started to believe in my efforts again no matter how small they were.

    From 2016-2017, in less than ideal conditions, I managed to lose 40 lbs during my first year postpartum. 

    The momentum I created then still carries me through today.  Sure, by deepening my education and experience I have learned how to optimize and maximize my efforts to take my results and that of my clients to the next level.  

    But never underestimate the power of ALL of your efforts towards a healthier version of you.  Don’t be discouraged.  Keep going.  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.

    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

    Mindset Tips: How To Stay On Track Even When It Gets Hard

    melaniewalessustainableliving
    barbell on the floor
    Photo by Leon Ardho on Pexels.com

    “What can I do today that adds value to me tomorrow.”

    It’s easy to succumb to short term convenience and comforts when we are tired, hungry, stressed or overwhelmed.  Especially at the end of a long day or week.  

    Most of us do not deviate from our action plan when things are easy.  We veer off track when things get hard, inconvenient, or require more effort than we expect.  

    When this inevitably happens.  Shift your mindset and REMEMBER that your long term goals are valuable and hold a greater purpose than how you feel in this fleeting moment.  

    Stay true to what you know you should do.  Keep the promises you made to yourself.  Your tomorrow self will thank you that you persevered today.   

    Every week I have the opportunity to hear how my 1 on 1 clients stay consistent to their long term goals despite their circumstances and about the rewards and benefits they see because of their previous consistency.

    We call these Non Scale Victories and I have all my clients share at least one with me each check in.    

    Next are a few non scale victories that were shared with me recently.

    1. Eating well and nailing their full body resistance workouts while on full time kid duty and a husband out of town.  This includes a very active, nap skipping toddler!
    2. Keeping to their nutritional goals despite the stress of moving halfway around the world, starting a new job, finding a car, and a new home.  
    3. Getting to play in the snow and keep up with their kid for sled riding.
    4. Having someone comment about how buff their arms are now.
    5. Seeing noticeable quad growth while waist measurements stay the same.  Lean Gains!

    We all lead full and busy lives.  

    It’s easy to get lost in the chaos of the moment.

    Hold strong.

    We are all more capable and resilient than we realize.

    On your own fitness journey pay attention to your many non scale victories.

    Victories such as:

    • Increased strength, endurance and mobility
    • Increased self confidence and self efficacy 
    • Less anxiety around food
    • Better Sleep
    • More ability to cope with negative stressors and less overall stress 
    • More energy for daily tasks
    • Less joint and muscle aches or pains  

    Allow these victories to help you remember that making your fitness a priority is always 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