Tag: fitness tips

Fitness Tips

How To Get More Steps Everyday Without A Treadmill

melaniewalessustainableliving

When it comes to making any fitness or activity goal happen day in and day out  without fail it’s imperative to be open and creative.  If we think the only way to reach a step goal is time on a treadmill, think again.

What happens if you can’t get to the gym?  Don’t own a treadmill? 

Do these obstacles mean you need to skip getting in your daily steps? 

 Of course not.  You have choices.  

Next are a few creative ways to increase your daily step count without access to a treadmill.

  1. Walk outside.  Personally I dress for the weather rain, snow, or shine and make it happen.  Daily outdoor light is a must and why not combine the time with a walk.  Enjoy a podcast, talk to a friend on the phone, or meet up with someone and make the time enjoyable.  My daughter is my step buddy.  We love our walks and talks together. 
  2. Walk inside.  Pace around the house.  Take more laps through the isles in a big box store.  Mall walk.  Take the stairs.  When tidying up at home take several trips instead of one and rack up a few more.  Every extra bit of activity counts. 
  3. Walk in place.  This is my secret weapon and I’ve done it for years and years.  This has been the way I make sure to never miss my daily step goal. I walk in place while watching a show, studying, reading, talking on the phone, and even in between sets during my workouts.  Yes, at the end of a long day I have been known to walk in place to ensure I have those last few steps before diving head first into bed.  Lol!

Make realistic goals, commit, be creative, and then make them happen. 

You’ve got this!

My own annual daily step average over the last 6 years!

If I can make it happen day in and day out, so can you!

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

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

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

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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.

~~~

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