Tag: nutrition and fitness coach

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

Find Your Turning Point Now

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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

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

My Top 5 Healthy Fat Grocery Staples

melaniewalessustainableliving

Foods rich in healthy dietary fats promote hormonal function and are dense with  energy. They also help make your meals delicious and satisfying. But remember, a little goes a long way!

Next are my top 5 healthy fat sources and portions. Include these in your cart on your next grocery shop so you always have the ability to create amazing and health promoting meals.  

  1. Chia Seeds– 15g 75 calories 5g fat
  2. Olive Oil– 15g 135 calories 15g fat
  3. Avocado– 50g 90 calories 7.5g fat
  4. Dark Chocolate– 15g 80 calories 5g fat
  5. Natural Peanut Butter– 15g 91 calories 7g fat

2 basic guidelines for enjoying healthy fats for overall health and wellness. 

  1. We should aim for a minimum of .8g of dietary fat per kg of our total bodyweight. (or .4g per lb)
  2. 10% or less of our total calories should come from saturated fat.

Looking for ways to make these healthy fat staples a delicious addition to your meals? My E Cookbooks are loaded with recipes and meal ideas to put these ingredients to good use. Click here to learn more about me E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.