Tag: online fitness

Fitness Tips

How To Lose Fat And Build A Lean Physique

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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

How Turning My Focus To Building Muscle Changed Everything

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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/

Fitness Tips

5 Practical Steps For Long Lasting And Sustainable Results

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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

melaniewalessustainableliving

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

How To Get Back On Track Now

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How to get back on track now if you miss a workout, not meet your step goal, or deviate from your nutritional goals by under or over eating.

Here are the best next steps to get back on track.

physiotherapy-weight-training-dumbbell-exercise-balls-39671.jpeg
Photo by Pixabay on Pexels.com

Reflect: Why did it happen?

Learn: What circumstances preceded the events that led to it?

Plan: Is there a way to make it easier for you to stick to your goals in the future?

Keep Going: Consistency not perfection. It’s what you do most of the time that matters.

Don’t be discouraged if you fall off track. Everyone does. The only way to discover your potential is if you keep going.

Remember, a fitness journey lasts a lifetime.

Reflect- Learn- Plan- Keep Going

You’ve got this!

Use these steps 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

Mindset Tips: How To Stay On Track Even When It Gets Hard

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barbell on the floor
Photo by Leon Ardho on Pexels.com

“What can I do today that adds value to me tomorrow.”

It’s easy to succumb to short term convenience and comforts when we are tired, hungry, stressed or overwhelmed.  Especially at the end of a long day or week.  

Most of us do not deviate from our action plan when things are easy.  We veer off track when things get hard, inconvenient, or require more effort than we expect.  

When this inevitably happens.  Shift your mindset and REMEMBER that your long term goals are valuable and hold a greater purpose than how you feel in this fleeting moment.  

Stay true to what you know you should do.  Keep the promises you made to yourself.  Your tomorrow self will thank you that you persevered today.   

Every week I have the opportunity to hear how my 1 on 1 clients stay consistent to their long term goals despite their circumstances and about the rewards and benefits they see because of their previous consistency.

We call these Non Scale Victories and I have all my clients share at least one with me each check in.    

Next are a few non scale victories that were shared with me recently.

  1. Eating well and nailing their full body resistance workouts while on full time kid duty and a husband out of town.  This includes a very active, nap skipping toddler!
  2. Keeping to their nutritional goals despite the stress of moving halfway around the world, starting a new job, finding a car, and a new home.  
  3. Getting to play in the snow and keep up with their kid for sled riding.
  4. Having someone comment about how buff their arms are now.
  5. Seeing noticeable quad growth while waist measurements stay the same.  Lean Gains!

We all lead full and busy lives.  

It’s easy to get lost in the chaos of the moment.

Hold strong.

We are all more capable and resilient than we realize.

On your own fitness journey pay attention to your many non scale victories.

Victories such as:

  • Increased strength, endurance and mobility
  • Increased self confidence and self efficacy 
  • Less anxiety around food
  • Better Sleep
  • More ability to cope with negative stressors and less overall stress 
  • More energy for daily tasks
  • Less joint and muscle aches or pains  

Allow these victories to help you remember that making your fitness a priority is always 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

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

Client Spotlight

The 2 Basic Foundations of Sustainable Weight Loss: Consistency And Time

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🌟Client Spotlight🌟

1 year later and this amazing client never ceases to amaze me.

She show’s the power of staying consistent over time. She consistently reaches her step goal and fits in her workouts. She consistently meets her protein and calorie targets. All to maximize her ability to build muscle, get stronger and reduce body fat.

This is not to say that in the last year there have not been difficult days or even weeks.

As I remind all my clients, we do not live in a bubble when we decide to make fitness a priority. As a full time working parent and wife she still juggles life’s demands.
But through all of it, she still makes fitness a priority.

And because she has, she is making incredible progress that is both maintainable and sustainable.

As I reminded her recently in our weekly email check in. She can do this. Because she has already done it.

Time and consistency will keep giving her the results.

Because the time will pass anyway. Why not make the most of it.

Let’s make the most of your time!

Melanie was my last ditch attempt at losing weight before I decided I would just give up. I had spent the previous 9 years since I had my daughter being told by doctors that I needed to lose weight, but them providing me with no or very unhelpful guidance in how to do so. This culminated with a doctor telling me the only way I would lose weight was if I went on a 1,000 calorie a day diet of protein shakes and veggies. Previous doctors had told me I would lose weight if I got a handle on my stress. One told me to start taking the stairs instead of the elevator after I told her that I worked out in the gym 6 days a week. I’ve worked out religiously for 20 years, but I never understood nutrition which led to a vicious pattern of restricting food and then binging because I was so hungry. Every time I tried something new to lose weight, I would end up gaining some more. Then came COVID. I was stuck in the house with a 7 year old trying to do virtual school and also work full time. My husband had to continue to work outside the home. My anxiety was through the roof and I ate all my feelings. I gained 30 pounds in a short period of time.

My goal has never been to lose a massive amount of weight. I just wanted to feel like myself again. Fit into my clothes again. So far, I’ve lost 10% of my body weight and the clothes that were packed away fit again. Best of all, I feel so strong and healthy and I feel like I’m setting a good example for my daughter.

Melanie’s greatest quality as a coach is her kindness. She is always supportive and never judgmental. Whenever I have a bad week and feel like a failure, she sends me motivating messages that make me feel like I’m normal and I can get right back to the plan. She takes all aspects of my life into consideration. Working full time, being a mom, hormone changes, sleep changes, holidays, and traveling are all acknowledged and considered when coming up with a healthy living plan. She doesn’t pretend like I live in a bubble and am unaffected by outside forces.

She doesn’t hold me to a plan of foods that I don’t like. I can eat whatever I want as long as it fits within my macros. Her workouts are very easy to follow and make the best use of my time. I actually spend less time in the gym now than I did before I started working with her. Working smarter, not harder. I’m still a work in progress, but I’m gaining my confidence back.

If you’re on the fence about hiring a trainer, I highly advise that you take the leap. Don’t give up on yourself. I promise that you will not be disappointed working with Melanie.

A.W.

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 additional Client Testimonials.

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving