Tag: fitness journey

Fitness Tips

Jump Start Guide: How To Create A Sustainable Fitness Lifestyle

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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

A Quick Beginners Guide to Routine Meal Prep

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Start your new meal prep routine with these 3 easy steps.

1. Freeze ripe bananas for easy and quick protein smoothies.

2. Make a big soup with plenty of lean protein and veggies over the weekend for easy weekday lunches or dinners.

3. Make overnight oats daily for a grab and go breakfast or snack the following day.

Making many different items in bulk can be overwhelming.

Prep simple things like freezing ripe bananas for smoothies, or chop fresh veggies for salads.

Pick one thing to make in bulk to get you going.

Prep other single serve meals and snacks throughout the week as you go.

Then add more bulk prep as you gain more confidence.

Want to learn way more about meal prep? Want loads of delicious meal prep friendly recipes? My e cookbooks dedicated to helping you master the art of meal prep are available now. Click here to find out more. Subscribe to my newsletter for a discount.

The Art Of Meal Prep For Sustainable Living

My E Cookbooks Volume 1 and 2 are Now Available!!!

Join my mailing list to receive an exclusive discount code for 15% off.

Fitness Tips

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

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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.

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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 Low Calorie High Protein Grocery Staples

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We should get at least 30g of high quality protein in each of our meals. Next are my top 5 lean protein sources and their portions in grams. Each portion contains 30 grams of protein.

  1. Whey protein: 35g = 124 calories
  2. Raw Boneless skinless Chicken breast: 130g = 134 calories
  3. Raw Tail On Shrimp: 155g = 127 calories
  4. Egg whites: 275g = 133 calories
  5. Nonfat Greek Yogurt: 285g = 168 calories

Having these lean and high protein foods in stock will make it easier to hit your meal and overall daily protein goals.

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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?

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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

Fitness Tips

5 Simple and Effective Nutritional Tips To Help You Reach Your Fitness Goals

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These simple and effective tips are the ones I follow 365. If a day doesn’t go as well as I hoped, I start fresh the next day.

1.

MAKE SURE EACH MEAL CONTAINS AT LEAST 30G OF PROTEIN.

2.

INCLUDE FRUITS AND/OR VEGGIES WITH EACH MEAL.

3.

EAT REGULARLY AND DON’T ALLOW YOURSELF TO GET TOO HUNGRY.

4.

DON’T SNACK OR NIBBLE BETWEEN MEALS.

5.

DON’T RESTRICT FOODS OR FOOD GROUPS AND YOU CAN INCLUDE FUN FOODS IN MODERATION.

Stay Consistent.

Treat yourself with kindness.

And the results will follow.

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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 more tips, free recipes, and full days of eating.

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

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

Fitness Tips

Life After A Diet: 3 tips to make the transition easier.

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Progress does not end because a diet has ended.

Fat loss has only been one facet and not the entire story of my transformation.

Eating, building muscle, and getting stronger has been my primary focus and where I have devoted most of my time and focus.

Not on dieting.

Here are 3 tips for those of you nervous about getting out of a deficit for a reverse diet, maintenance phase, or build.

1. Focus on how you feel each day. Not on how much you weigh. Before you weigh yourself, write down on a scale of 1-10 how your energy is that day. 10 being fantastic. This alternate scale number is an amazing indicator of your progress.

2. Create a performance goal for yourself and create a plan to work towards it. Use your added calories to help you get better at something you find enjoyable.

3. Remember that when it comes down to it, in life, our goals are to feel good, and to feel good, longterm. We want to be able to live a life we love and be there for the people who need us. I also plan to be a jacked and badass grandma one day. That will only happen if I keep working to make it happen NOW.

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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

Uncategorized

Renovation Update! Check Out My New Custom Home Gym and Office

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My newly renovated home gym/ home office!

1 man did this in 1 week. 3 full days + 4 evenings after a regular work day. I have an amazing husband and I am so grateful for his efforts to make this happen.

I did my part by getting out of the house with our kiddo for a week so he could do this without distraction.

Now, we have a beautiful space in our 107 year old home to train and I have a beautiful space to work with my online coaching clients (using my custom stand desk) and teach my virtual yoga classes.

Client Spotlight

Level Up! Keep improving after the diet ends.

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🌟Client Spotlight🌟 We have been working together for over 2 years now and I am so proud of all he has accomplished.

He began his journey with me after losing a substantial amount of weight (over 100 lbs!) and though super successful on his own with weight loss, moving away from the dieters mentality was a hurdle he was having trouble navigating on his own.

This client had already lost 100lbs before we started working together.

Post weight loss there is an understandable fear of regaining the weight back. (Unfortunately, this is the common reality for most.) It’s nerve wracking to increase calories, to increase carbohydrates, and to decrease activity.

His goals with me included building more muscle, but he wanted to do so in a sustainable way that minimized fat regain.

Initailly I guided him through a reverse diet followed by a long lean muscle building phase that together lasted a full 18 months. In that time we increased his calories (including carbohydrates) and I tailored his weight training program to fit his physique goals while keeping in mind the various obstacles he faced along the way. I adjusting his program as needed as he dealt with life and work. I guiding him through the recovery process after an accident that crushed his toe just 9 months into the process, and even more recently, adjusted his programming to accommodate a healing finger that needed stitches after an accident in the kitchen. (Life keeps happening even when we have fitness goals, and if we stay positive and creative there is always progress to be gained.)

At the end of the 18 month build be was up 10kgs or 22 lbs. Even though he gained a little bit of fat along the way, what he actually gained was mostly muscle.

Over the last 6 months we embarked on a fat loss journey. Using a small deficit and continuing to resistance train he slowly revealed the muscle he worked to build. During his fat loss phase his strength continued to go up and he still ate a substantial amount of food including plenty of protein and carbohydrates. In this time he lost fat and retained his muscle (even built muscle) reducing his scale weight by about 3-4kgs or 7-8 lbs. Notice by his pictures he is leaner now than when we started 2 years ago, but he is still up in scale weight by about 6-7kgs or 15 lbs.

2 years later! Not only has this client maintained his fat loss results, he continues to build more muscle!

Not all scale weight increases are to be feared! He has learned that first hand. Over his 18 month build he averaged a gain of .54kgs or 1.2lbs per month and the vast majority of those gains were from increasing his lean muscle mass. This is incredible!

His full transformation to date. Weight loss is only the beginning! Building muscle after the diet ends is the next step for epic results that last!

I know first hand what it takes to lose weight. I also know how hard it is to let go of an attachment to certain scale numbers to keep those results coming. But it’s so worth it to keep going after the “diet” ends. I deeply appreciate his trust in me to stay the course and stay consistent with my recommendations day in and day out these last few years.

What’s next for him? We are currently on his second reverse diet. We are building back calories and carbohydrates and aiming for some more lean muscle gains. It’s time to take his current results to yet another level!

Weight loss is only the beginning. It feels amazing to keep setting goals and to continue to level up.

Also see his full transformation to date. It is possible to lose weight, keep it off, and build a strong, capable, and healthy body.

If we can do it. You can too.

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

Find his and additional Client Testimonials here.