Tag: stay fit long term

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

To learn more about the science of exercise snacks (and much more) check out this great Found My Fitness Podcast Episode by Rhonda Patrick, Ph.D. interviewing Dr. Martin Gibala, Ph.D.

5 Practical Steps For Long Lasting And Sustainable Results

June 11, 2024June 20, 2024 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.

Enter every day with a purpose and keep shattering self limiting beliefs.
Break big goals down. Then down even further.
Do hard things daily to build resilience and confidence.
Results are built through creating, planning, committing, taking action, consistency, and patience.
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.

See my client testimonials.

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

Fit Recipes!

The Best Toaster Pastry Alternative

June 6, 2024June 6, 2024 melaniewalessustainableliving

The best (and easiest) toaster pastry alternative. Why is it the best? It is higher in protein, lower in fat and carbs, and is way more satiating. It also tastes great!

When it comes to weight management I have no problem enjoying store brought treats such a toaster pastries on occasion, but for my everyday, I make sure to fill most of my nutritional needs with foods that are equally as tasty, but higher in protein and way more satiating.

Let’s compare a cookies and cream toaster pastry to my cookies and cream topped rice cake.

Cookies and Cream Toaster Pastry:

183 calories
2g protein
33.5g carbohydrate
4.5g fat

Cookies and Cream Topped Rice Cake:

167 calories
17g protein
20g carbohydrate
2g fat

To make my version:

INGREDIENTS YOU’LL NEED

30ml 1% milk
10g cookies and cream flavored whey protein powder
5g sugar free vanilla instant pudding mix
75g nonfat Greek yogurt
1 low sodium rice cake
5g mini Oreo cookie

DIRECTIONS

To make the protein creme:

In a small bowl mix the milk with the protein powder and pudding mix. It will make a thick frosting like consistency. Then stir in the yogurt mixing well.

Top the rice cake with the protein creme and top with a crumbled mini Oreo.

Enjoy!

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

Find loads of macro friendly recipes, healthy swaps and so much more.

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

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

Fit Recipes!, Fitness Tips

Great On The Go High Protein Meal Ideas

April 30, 2024April 30, 2024 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!!!)

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.
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.
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.

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.

Secrets To Losing Weight and Keeping It Off For Good

April 9, 2024April 9, 2024 melaniewalessustainableliving

8 years between these pictures. You want to know the secrets to losing weight and keeping it off for good?

Well… there are no secrets.

No magic diet, or pill you can take to make the body fat melt off.

It takes consistent WORK. It takes changing bad habits for good.

It takes realizing habits you thought were good really aren’t if you are not seeing results.

It takes prioritizing your long term health over your short term wants every single day.

It takes falling in love with the process.

It takes a radical mindset shift, determination, and good information to help you along the way.

3 helpful tips to get you going on your Sustainable Living fitness journey.

Be Patient. Sustainable results are slow going. If the process was quick and easy we would all be walking around in our dream bodies. Losing 2-4 pounds a month is amazing progress!
Be Realistic. Set daily goals that you can actually achieve. If you haven’t exercised in months, don’t expect to hit it hard from the start, training 6 days a week and an hour everyday. This will burn you out. Daily walks and a couple 30 minute full body workouts per week are a great start.
Celebrate your daily wins! Big and small. If you make a mistake or fall off track, that’s okay. Learning how to lose weight and keep it off is a skill. It takes practice. Don’t beat yourself up. Be kind and keep going NOW.

You are only one good habit away from being back on track.

Drink a glass of water, take a 10 minute walk, or enjoy 3 deep slow breaths. Cool. Now you are back on track!! Make those small efforts add up so you can lose weight AND keep it off for good!

See my client testimonials.

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Life After A Diet: 3 tips to make the transition easier.

August 31, 2023August 31, 2023 melaniewalessustainableliving

Progress does not end because a diet has ended.

Fat loss has only been one facet and not the entire story of my transformation.

Eating, building muscle, and getting stronger has been my primary focus and where I have devoted most of my time and focus.

Not on dieting.

Here are 3 tips for those of you nervous about getting out of a deficit for a reverse diet, maintenance phase, or build.

1. Focus on how you feel each day. Not on how much you weigh. Before you weigh yourself, write down on a scale of 1-10 how your energy is that day. 10 being fantastic. This alternate scale number is an amazing indicator of your progress.

2. Create a performance goal for yourself and create a plan to work towards it. Use your added calories to help you get better at something you find enjoyable.

3. Remember that when it comes down to it, in life, our goals are to feel good, and to feel good, longterm. We want to be able to live a life we love and be there for the people who need us. I also plan to be a jacked and badass grandma one day. That will only happen if I keep working to make it happen NOW.

~~~

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Stay Fit While Traveling: My Top 5 Tips

July 11, 2023July 11, 2023 melaniewalessustainableliving

My top 5 fitness tips for traveling!

Guess what!? They are the same tips I recommend all year around no matter where you find yourself in the world. We bring ourselves anywhere we go and these basics will always help us reach, maintain, and level up our fitness. Even while traveling.

Stay proactive with these habits so you can feel good wherever life takes you.

1. Cook and prepare your own meals most of the time. Choose accommodations that have at least a mini fridge and microwave and you can make all kinds of delicious and healthy meals.

2. Grocery shop: upon arrival get to a local store. Grab some easy lean proteins, fruits, veggies, plus some healthy snacks.

3. Walk: Stay active by exploring new places on foot.

4. Don’t snack: Mindless snacking makes it so easy to overeat. Have a well rounded breakfast, lunch, and dinner centered around a lean protein plus a fruit and/or veggie.

5. Exercise: Don’t let the excuse of not having equipment or gym access stop you from training! A solid session of weight training is great, but you can do a lot with bodyweight only exercises. When my fitness coaching clients are traveling I always make sure to provide them with a fun and quick full body- bodyweight workout.