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.
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.
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.
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.
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.
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.
Chia Seeds– 15g 75 calories 5g fat
Olive Oil– 15g 135 calories 15g fat
Avocado– 50g 90 calories 7.5g fat
Dark Chocolate– 15g 80 calories 5g fat
Natural Peanut Butter– 15g 91 calories 7g fat
2 basic guidelines for enjoying healthy fats for overall health and wellness.
We should aim for a minimum of .8g of dietary fat per kg of our total bodyweight. (or .4g per lb)
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.
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.
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.
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.
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.
As long as you are in a calorie deficit and eating sufficient protein, either can work!
(About 1g per pound of your ideal bodyweight is a good place to aim for.)
You can lose fat on high carb, high fat, or balanced diets. Macronutrient distribution does not change your ability to lose fat.
This is great news!
Choose whatever makes you feel and perform your best.
Consistency is key to having a Sustainable Fitness Journey.
Your preferences matter. Consistency is only possible when you enjoy the journey.
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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.
When it comes to my dessert, meet my evening staple. I want to wake up feeling rested and ready. This is for the those with high recovery demands. It is loaded with all the good stuff to help me sleep well and recover overnight.
Makes 1 Serving
475 calories
32g protein
70g carbohydrate
7g fat
Ingredients You’ll Need:
125ml 2% milk
75g nonfat Greek yogurt
30g instant and flavored oatmeal packet
15g Whey Protein Powder
8g sugar free instant pudding mix
10g zero calorie sweetener of choice
300g fruit of choice
10g peanut butter powder or cocoa powder
pinch of salt
Optional: 10g zero calorie sweetener of choice sprinkled on top
Directions:
In a glass storage bowl, whisk together the milk, oatmeal, protein powder, pudding mix, sweetener, pinch of salt, and yogurt for 1 minute. This will help it thicken. Top with the fruit, optional sweetener and peanut butter and or cocoa powder.
Enjoy right away, in a couple hours, make in the morning or night before. If, enjoying later, store in the refrigerator for up to 2 days. Mix and match flavors of protein powder, pudding mix, and fruit to keep things fun!
Want to try one of my favorite protein powders to help you reach your daily protein needs and maximize your recovery? Use code MELANIE10 for 10% off your first order and use my link https://outworknutrition.com/?ref=dkNH36V5xmUfmm
Find me on Instagram for more recipes, fitness tips, and meal ideas.
🌟Client Spotlight🌟 We have been working together for over 2 years now and I am so proud of all he has accomplished.
He began his journey with me after losing a substantial amount of weight (over 100 lbs!) and though super successful on his own with weight loss, moving away from the dieters mentality was a hurdle he was having trouble navigating on his own.
This client had already lost 100lbs before we started working together.
Post weight loss there is an understandable fear of regaining the weight back. (Unfortunately, this is the common reality for most.) It’s nerve wracking to increase calories, to increase carbohydrates, and to decrease activity.
His goals with me included building more muscle, but he wanted to do so in a sustainable way that minimized fat regain.
Initailly I guided him through a reverse diet followed by a long lean muscle building phase that together lasted a full 18 months. In that time we increased his calories (including carbohydrates) and I tailored his weight training program to fit his physique goals while keeping in mind the various obstacles he faced along the way. I adjusting his program as needed as he dealt with life and work. I guiding him through the recovery process after an accident that crushed his toe just 9 months into the process, and even more recently, adjusted his programming to accommodate a healing finger that needed stitches after an accident in the kitchen. (Life keeps happening even when we have fitness goals, and if we stay positive and creative there is always progress to be gained.)
At the end of the 18 month build be was up 10kgs or 22 lbs. Even though he gained a little bit of fat along the way, what he actually gained was mostly muscle.
Over the last 6 months we embarked on a fat loss journey. Using a small deficit and continuing to resistance train he slowly revealed the muscle he worked to build. During his fat loss phase his strength continued to go up and he still ate a substantial amount of food including plenty of protein and carbohydrates. In this time he lost fat and retained his muscle (even built muscle) reducing his scale weight by about 3-4kgs or 7-8 lbs. Notice by his pictures he is leaner now than when we started 2 years ago, but he is still up in scale weight by about 6-7kgs or 15 lbs.
2 years later! Not only has this client maintained his fat loss results, he continues to build more muscle!
Not all scale weight increases are to be feared! He has learned that first hand. Over his 18 month build he averaged a gain of .54kgs or 1.2lbs per month and the vast majority of those gains were from increasing his lean muscle mass. This is incredible!
His full transformation to date. Weight loss is only the beginning! Building muscle after the diet ends is the next step for epic results that last!
I know first hand what it takes to lose weight. I also know how hard it is to let go of an attachment to certain scale numbers to keep those results coming. But it’s so worth it to keep going after the “diet” ends. I deeply appreciate his trust in me to stay the course and stay consistent with my recommendations day in and day out these last few years.
What’s next for him? We are currently on his second reverse diet. We are building back calories and carbohydrates and aiming for some more lean muscle gains. It’s time to take his current results to yet another level!
Weight loss is only the beginning. It feels amazing to keep setting goals and to continue to level up.
Also see his full transformation to date. It is possible to lose weight, keep it off, and build a strong, capable, and healthy body.
If we can do it. You can too.
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.
