Tag: sustainable fitness program

Fitness Tips

Carbs Or Fats: What’s the best Macronutrient Distribution for a fat loss phase?

melaniewalessustainableliving

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.

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

Fitness Tips

5 Simple and Effective Nutritional Tips To Help You Reach Your Fitness Goals

melaniewalessustainableliving

These simple and effective tips are the ones I follow 365. If a day doesn’t go as well as I hoped, I start fresh the next day.

1.

MAKE SURE EACH MEAL CONTAINS AT LEAST 30G OF PROTEIN.

2.

INCLUDE FRUITS AND/OR VEGGIES WITH EACH MEAL.

3.

EAT REGULARLY AND DON’T ALLOW YOURSELF TO GET TOO HUNGRY.

4.

DON’T SNACK OR NIBBLE BETWEEN MEALS.

5.

DON’T RESTRICT FOODS OR FOOD GROUPS AND YOU CAN INCLUDE FUN FOODS IN MODERATION.

Stay Consistent.

Treat yourself with kindness.

And the results will follow.

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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.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

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

http://www.instgram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: High Performance Breakfast Bowl

melaniewalessustainableliving

When it comes to breakfast, meet my morning staple. Loaded with all the good stuff to keep me feeling energetic and capable to tackle the day. I want to train hard during my workouts and still have energy to take care of my work and life to do list. This is for the those with high performance goals. Meet life’s demands and feel like a badass of mind and body all day long! And did I mention it’s delicious??

Serves 1

573 calories

36g protein

85g carbohydrate

10g fat

INGREDIENTS YOU’LL NEED:

240ml 2% milk

40g rolled oats

30g whey protein powder (flavor of choice)

10g sugar free instant pudding mix (flavor of choice)

100g sliced ripe banana

100g frozen berries

pinch of salt

Optional: 10g zero calorie sweetener or choice sprinkles on top

Directions:

On the stove top or microwave, cook the oats in the milk until softened. In a glass storage bowl (bonus if it has a matching lid) measure out your protein powder, pudding mix, and add a pinch of salt. Add your cooked oats in milk to the bowl with your measured dry ingredients and whisk together for 1 minute. This will help it to thicken. Top with the fruit and optional sweetener. Enjoy right away, in a couple hours, or even make the night before. If, enjoying later, store in the refrigerator or cooler with ice packs. Mix and match flavors of protein powder, pudding mix, and fruits to keep things fun!

***You will find this recipe and over 60 more in my upcoming E Cookbook The Art Of Meal Prep For Sustainable Living- Volume 2.***

Follow me on Instagram to stay up to date for its release, but in the meantime enjoy this free recipe straight from it!

www.instagram.com/melaniewales.sustainableliving

Find my original cookbook here. As a thank you for your support, everyone who purchases Volume 1 will receive an exclusive discount on Volume 2.

Fitness Tips

Stay Fit While Traveling: My Top 5 Tips

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.

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.

http://www.instagram.com/melaniewales.sustainableliving