Tag: online fitness coach

Fitness Tips

How To Lose Fat And Build A Lean Physique

melaniewalessustainableliving

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

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

How Turning My Focus To Building Muscle Changed Everything

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 not only physique development but in overall health including:

  1. Better Blood Sugar Regulation
  2. Improved Hunger Management 
  3. Increased Mobility
  4. Stronger Bones
  5. And last but not least, Increased Survivability Against Nearly Every Disease!

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 to lose fat, build muscle, and get stronger 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 improved muscle health.

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

Find loads of high protein and lean muscle building recipes in my E Cookbooks perfect for meal prep and beyond.  Build muscle and lose fat for your long term health one delicious bite at a time.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Client Spotlight

Client Spotlight: Check Out My Long Time Client’s All time Epic Current Results!

melaniewalessustainableliving

No matter your starting point, with time-consistency-commitment-action you can transform!

Key Elements of his epic results and sustained success!

  • Resilience
  • Personal accountably
  • Focuses on consistency not perfection
  • Follows my structured plans and programs long term that focus on building and maintaining healthy skeletal muscle
  • ALWAYS sends check in’s on time
  • Gets “back on track” quickly
  • Schedules and plans ahead meals and workouts
  • Mindful of their triggers
  • Celebrates non scale victories 

Fitness transformation inspiration brought to you by my long time 1 on 1 online fitness coaching Danie V. Read more about his ongoing journey below.

Level Up! Keep improving after the diet ends.
Client Spotlight: 2 Individuals And Goals… But Equally Incredible Progress!

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 more client testimonials 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

Client Spotlight

Client Spotlight: 2 Individuals And Goals… But Equally Incredible Progress!

melaniewalessustainableliving

Despite their differences, below are some of the commonalities these 2 amazing individuals share that are key to their ongoing and sustainable success.

Plus, they have me as their Coach. I’ve got their back every step of the way.

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

Fit Recipes!, Fitness Tips

Great On The Go High Protein Meal Ideas

melaniewalessustainableliving

We should get at least 30g of high quality protein in each of our meals even when we are on the go.  Next are 3 high protein meal ideas that are great options even on the busiest of days to help you reach your protein goals and help you stick to your daily nutritional goals.  

This post is inspired by my recent family medical emergency and are the exact meals I used to keep my highly stressed and sleep deprived brain and body functional as I cared for my daughter during her hospital stay.  (Update: She is now fully recovered!!!)

  1. Pack 2 scoops of protein powder and an apple or banana.  Simply mix the protein powder in water, a coffee, or other preferred beverage while out and about.  Add in a whole piece of fruit for convenience, fiber, and increased satiety.  Very quick and easy to pack when you are rushing out the door.  
  2. Make a “yummy bowl.”  This yogurt and fruit bowl is my favorite on the go option!  (In my 2nd cookbook I call it the Overnight Dessert Recovery Bowl because I generally make it for my evening dessert) For ease at my house, I refer to it as my “yummy bowl”.  It’s super easy to make and bring in a cooler. See below for a screen shot of the full recipe direct from my e cookbook.   
  3. Buy the best high protein options you can find.  Sometimes we don’t have time to pack or an emergency occurs and there is no other choice.  Read labels and opt for prepared foods that are high in protein and lower in fat such as greek yogurt, a turkey sandwich wrap, and Fair Life Core Power high protein milk.  Add in a piece of whole fruit for more low calorie volume and satiety instead of opting for a side of chips or a cookie.  

You have choices.  Eating like crap never helps you feel better.  

Whatever the day brings you can make the choice that aligns you with your long term goals and helps you feel your best.

Prioritize your health and well being and let the excuse of being “too busy” go.

Getting and staying fit is always worth the effort.  

Screenshot from my E Cookbook “The Art Of Meal Prep For Sustainable Living Volume 2”

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Find the Overnight Dessert Recovery Bowl in Volume 2 as well as many more delicious and macro friendly recipes for bulk prep, quick prep, sweets and snacks prep and so much more.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving