Tag: sustainable 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

The Foundational Five: Daily Actions For Sustainable Results

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For amazing and long term sustainable results, put your focus on the daily actions I call The Foundational Five.  

The Foundational Five 

  • Eat Well
  • Move Often
  • Stay Hydrated
  • Prioritize Sleep
  • Reduce Stress

    With a focus on these basics, plus time and patience, results will come!  Results  not only in your body, but in your mind and overall wellness too.  

    Nail the Basics.  Repeat.  

    Sure there are nuances and better plans and protocols than others to optimize each foundational action to ensure results for individuals.  However, without The Foundational Five as a base for your daily healthy habits it will be so much harder to get and maintain your results.  

    You’d be surprised as a coach when a new client wants to know the quick trick, best supplement, best specific exercise, etc… and they are barely moving throughout the day, endlessly yo-yo dieting, barely hydrating or sleeping and/or stressed beyond belief…. And wondering why they keep failing to get and sustain their results. 

    Nail the Basics.  Repeat. 

    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 To Get More Steps Everyday Without A Treadmill

    melaniewalessustainableliving

    When it comes to making any fitness or activity goal happen day in and day out  without fail it’s imperative to be open and creative.  If we think the only way to reach a step goal is time on a treadmill, think again.

    What happens if you can’t get to the gym?  Don’t own a treadmill? 

    Do these obstacles mean you need to skip getting in your daily steps? 

     Of course not.  You have choices.  

    Next are a few creative ways to increase your daily step count without access to a treadmill.

    1. Walk outside.  Personally I dress for the weather rain, snow, or shine and make it happen.  Daily outdoor light is a must and why not combine the time with a walk.  Enjoy a podcast, talk to a friend on the phone, or meet up with someone and make the time enjoyable.  My daughter is my step buddy.  We love our walks and talks together. 
    2. Walk inside.  Pace around the house.  Take more laps through the isles in a big box store.  Mall walk.  Take the stairs.  When tidying up at home take several trips instead of one and rack up a few more.  Every extra bit of activity counts. 
    3. Walk in place.  This is my secret weapon and I’ve done it for years and years.  This has been the way I make sure to never miss my daily step goal. I walk in place while watching a show, studying, reading, talking on the phone, and even in between sets during my workouts.  Yes, at the end of a long day I have been known to walk in place to ensure I have those last few steps before diving head first into bed.  Lol!

    Make realistic goals, commit, be creative, and then make them happen. 

    You’ve got this!

    My own annual daily step average over the last 6 years!

    If I can make it happen day in and day out, so can you!

    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

    Fit Recipes!

    Free Recipe: Breakfast Sausage and Egg “Muffins” 

    melaniewalessustainableliving

    Meal prep these yummy sausage and egg “muffins” for a quick and easy savory breakfast.  Great paired with toast, a bagel or in a wrap. Or enjoy on their own for a low carb high protein meal.  Use a silicone muffin pan for non stick baking and they are even easier!  (Make sure to use a cooking spray so they don’t stick to the pan if you are not using a silicone muffin pan.) 

    Makes 12 servings

    Per muffin 

    145 calories

    13g protein

    2g carbohydrates

    10g fat

    Ingredient’s you’ll need:

    • 12 large eggs
    • 12 small Turkey or chicken breakfast sausages
    • 120g shredded mozzarella cheese
    • +salt and pepper to taste

    Directions: 

    Preheat your oven to 375 degrees Fahrenheit.  

    Each muffin is 1 egg lightly whisked, 1 small sausage sliced, and 10g of shredded cheese + salt and pepper.  Once you have filled your muffin pan, bake for 15-20 minutes or until cooked through and lightly golden on top.  Allow to cool before storing in the refrigerator for up to 3-5 days.  Make as little or as much as you need!  

    Find this high protein breakfast recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  This recipe is from Volume 2.

    Click below for details. 

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

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

    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

    Fit Recipes!, Uncategorized

    Stick To Your Fitness Goals With This Easy Halloween Night Menu

    melaniewalessustainableliving

    Successfully navigate Halloween Night by meal planning and prepping these fun and festive family friendly meals.  

    Enjoy some candy in moderation and stick to your fitness goals one delicious bite at a time. 

    3 Minute Pumpkin Pie Protein Smoothie ~ Fill up on this before you go trick or treating.  

    Click here for my previous blog post featuring the full recipe and macros.

    Super Easy Slow Cooker Pumpkin Chili ~ Meal Prep this ahead so it is hot and ready for an easy dinner.

    Click here for my previous blog post featuring the full recipe and macros.

    5 Minute No Bake Crustless Halloween Candy Topped Protein Cheesecake ~ Enjoy some candy AND feel satisfied doing it!

    Click here for my previous blog post featuring the full recipe and macros.

    Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

    Find these high protein recipes and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  These recipes are from Volume 1.

    Click below for details. 

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

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

    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!

    Free Recipe: 5 Minute Protein Pumpkin Pie Mousse

    melaniewalessustainableliving

    High volume, high protein, low calorie and tastes like pumpkin pie! Need I say more! This Protein Pumpkin Pie Mousse makes a delightful breakfast, snack, or dessert elegant enough for company. It is also quick and easy to make.  All you need is a bowl, a spoon, and a scale and it takes only 5 minutes.  Do what I did and quadruple the recipe to make a bigger batch.  Enjoy! 

    Serves 1 (including toppings)

    285 calories

    25g protein

    35g carbohydrate

    6g fat

    INGREDIENTS YOU’LL NEED:

    • 125g canned pumpkin puree 
    • 125g nonfat Greek yogurt 
    • 10g Outwork Nutrition Build Whey Vanilla Protein Powder 
    • 10g white chocolate or vanilla instant pudding mix (5g if using sugar free)
    • 20ml 1 % milk 
    • Dash of cinnamon or pumpkin pie spice

    Optional Toppings:

    • 7g pecans 
    • 7ml real maple syrup 

    DIRECTIONS

    In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a thick frosting like consistency.

    Add in the pumpkin and mix well. Then add in the yogurt and mix well.

    Can be eaten right away or placed in the refrigerator for a short time to thicken a bit. Serve topped with the pecans and maple syrup. Enjoy within 2-4 days of preparing.  Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.   

    Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

    Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  This recipe is from Volume 1.

    Click below for details. 

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

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

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    The Best Meals and Snacks For A Fat Loss Diet

    melaniewalessustainableliving

    The best meals and snacks for a fat loss diet include choices that are high volume, high fiber, high protein and lower in calories.

    Including meals and snacks that fit this criteria help to ensure better satiety and hunger regulation. This makes it easier to stick to the calorie deficit required to lose fat.

    In addition, a high protein diet is crucial for muscle retention while dieting. Otherwise the risk of muscle loss during dieting makes any weight loss results less sustainable. Aiming for 1g of protein per pound of ideal bodyweight everyday is a great target.

    It’s also important to include foods that are delicious and flavorful. Any fat loss diet that lacks the opportunity for food enjoyment requires unnecessary levels of will power. When we feel overly restricted and bored, diet adherence disintegrates.

    Next is a list of some of my favorite meals and snacks to include in a fat loss phase.

    • Air Popped Popcorn seasoned with grated parmesan cheese and garlic powder
    • Fresh Fruit such as sliced apple dusted with cinnamon
    • Frozen Fruit such as mixed berries sprinkled with cocoa
    • Hearty Soup or Stew packed with a lean protein source and loads of vegetables
    • Huge Salad filled with a variety of vegetables, a lean protein source, and a light dressing
    • High Protein Homemade Baked Treat such as chocolate brownies made with greek yogurt instead of butter and protein powder instead of wheat flour
    • Fruit And Protein Smoothie containing a scoop or two of flavored protein powder and frozen strawberries and bananas

    I highly recommend putting the time in to learn how to turn your favorite foods and recipes into healthier versions by swapping in better ingredients. My e cookbooks are filled with ways to do this. They are also filled with over 100 of my tried and true recipes for soups, dressings, brownies, cookies, smoothies, and so much more!

    Click for details. https://melaniewales-sustainableliving.com/shop-cookbook/

    They contain all the recipes I have personally created and used consistently to lose fat, build muscle, and keep off over 140 lbs for years!

    Find me on Instagram for more recipes, fitness tips, and meal ideas.
    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!

    Great Snacks For Losing Fat

    melaniewalessustainableliving

    When it comes to a successful fat loss phase, sticking to a calorie deficit is a must.  These 2 low calorie snacks help curb cravings and increase satiety with their bright and refreshing flavors and volume.  

    Fat Loss Snack #1: Savory Salsa and Fresh Veggies

    Use any low calorie salsa (check label and avoid any with added sugar) as a dip and fresh sliced veggies as “chips”.  I especially love a spicy salsa during fat loss phases to help curb appetite even further. Veggies that work great with salsa include sliced cucumbers, peppers, carrots, and celery.  About 50 calories for 1/4 cup of salsa and 100g sliced veggies.  

    Great paired with chicken and cheese quesadillas made using low carb wraps for a complete low calorie and high protein meal. 

    Fat Loss Snack #2: Light and Sweet Berries in Jello

    Using flavored sugar free jello and any combo of berries prepare the jello according to box directions and stir in 250g of berries.  Set in the refrigerator overnight or for 4-6 hours.  About 130 calories for a huge bowl!  

    Great paired with greek yogurt for a complete low calorie and high protein meal. 

    Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

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

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

      www.instagram.com/melaniewales.sustainableliving