Tag: lose weight and keep it off

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

How To Deal With Extra Holiday Treats And Tasty Leftovers

melaniewalessustainableliving

Here is your mindful action plan on how to deal with extra holiday treats and tasty leftovers so that you can live fitter and healthier this holiday season.

  1. Make Less: avoid having left overs 
  2. Swap In Healthier Recipes:  make lower calorie options 
  3. Portion and Freeze: enjoy smaller portions later 
  4. Garnish: crumble a small amount on top to add flavor
  5. Fold In: add a small amount in to add flavor

Keep it simple and go into 2025 stronger and fitter than ever!  

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

Never Quit: The Only Way To Guarantee No Results Is To Give Up

melaniewalessustainableliving

Now 8 years into my journey I get a lot of comments such as “Well, it’s easier for you because_____.  It’s harder for me because_____. “

I wouldn’t call the efforts required over 4 years to lose 145lbs and another 4 years of maintaining and leveling up my body composition.… easy.  But that’s beside the point.  No one wins in the competition of who’s had it the hardest.  

We all have our own unique set of circumstances and challenges that we navigate while prioritizing our heath and well being.   

The great thing about living a healthy life with healthy habits and routines is that it works for everyone.  

Young and old.  

Underweight and overweight.  

Weak and injured.  

Through all stages of life and through all manner of struggles, we all benefit from taking care of ourselves with a healthy lifestyle.

It is a huge step to let go of the narrative of old self limiting beliefs and to start putting our energy in the right places.

I promise that each of our own challenges and life histories do not need to be a permanent crutch.  We need to let go of comparison and allow all the things we have uniquely survived remind us of how awesome and capable and resilient we are.   

When new purpose outweighs old excuses results have no choice but to follow.

The only way to guarantee no results is to give up. 

Never Quit!

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

5 Practical Steps For Long Lasting And Sustainable Results

melaniewalessustainableliving

Want to know a secret?

Being healthier, stronger, leaner, and fitter is so much FUN! 

My journey has not been possible because I have felt deprived or miserable along the way.

It feels amazing to be capable, have energy, and be strong. 

No, it is not easy. But easy it boring. Bring on the challenge! 

The time will pass anyway.

What potential do we carry if this time we didn’t quit? 

Over 8 years later and I’m just getting started.💪🏻

Below are 5 practical steps and mindset shifts to embrace daily to help you tackle your goals for sustainable and long lasting results. 

  1. Enter every day with a purpose and keep shattering self limiting beliefs. 
  2. Break big goals down. Then down even further.
  3. Do hard things daily to build resilience and confidence. 
  4. Results are built through creating, planning, committing, taking action, consistency, and patience. 
  5. Let go of your version of self from the past that is seen through a glorified memory filter. Stop trying to get back. Embrace the new and continue to level 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

Muscle: The Underrated Key To Successful Fat Loss

melaniewalessustainableliving

When I was a teen and in my 20’s I lost and gained weight more times than I can count.  Each time I repeated the cycle I regained even more weight.  I felt hopeless and broken as I tried to do what I thought worked.  Restrictive diets and lots of cardio.  Always with the focus on weight loss.  

What changed?  I had to switch the paradigm in my mind and habits that had me focused on weight loss.  Instead I had to focus my mind and habits on BUILDING MUSCLE.  

Eating for muscle, training for muscle, sleeping for muscle, hydrating for muscle, reducing stress and recovering for muscle.  

When I focused on muscle:  I lost fat, built strength, increased my endurance and drastically improved my overall health markers: blood pressure, cholesterol, glucose management, and triglycerides.  

To go on an empowering fitness journey I suggest this. Rather than focusing on losing weight, adjust your perspective and start focusing on building muscle.

The habits and behaviors needed to build healthy skeletal muscle will yield incredible results in overall health and physique development.    

It does not mean that the process is easy and will happen without effort. 

But those efforts, 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

Fitness Tips

How To Reach 10k Steps Per Day 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!

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