Tag: science based coaching

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

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

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

melaniewalessustainableliving
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