sustainable living - Melanie Wales

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.

Don’t rush. Slow and steady consistent effort with your nutrition and regular activity wins every time.
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.
Prioritize protein in every meal. 25-30g per meal with a total daily goal of 1g per lb of ideal bodyweight.
Move more often in your daily life. Create a step goal of 8-10k steps and start hitting this target everyday.
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

October 8, 2025October 8, 2025 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.

Meet a daily step goal to ensure regular activity.
Resistance train with a focus on progressive overload to build muscle and strength.
Keep track of your total calories and prioritize protein and fruits or veggies with each meal to align your nutrition with your goals.
Include some fun foods in moderation.
Do the above consistently.
Believe it is possible.
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!

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

What is something you could do MOVING FOWARD to MAKE IT EASIER?

September 23, 2025September 23, 2025 melaniewalessustainableliving

This is a question on my weekly email check in form for all my 1 on 1 online clients.

Next I share a couple responses from the real people I coach. They demonstrate how the process of getting and sustaining incredible results is not a stagnant process. Instead the journey is alive and ongoing.

I won’t be able to work out at my normal times… due to family activities…so I am going to go to the gym in the middle of my workday.”

“Taking it one day at a time. I’m excited to see what my body can do.”

“I will start referring back to my goals and reevaluate/ get more specific on what I want to accomplish and why….”

“I am going to put my phone in the other room….instead of doom scrolling. I can do it!”

“I’m focusing on getting enough rest to recover effectively”

“I’m making chili for my whole fam for a celebratory event. I got the lean ground beef ready! Gonna fill up on the good stuff before we are inundated with desserts.”

Every day, every week we try to make it happen. Not out of sheer will, but through mindfulness, creativity, and patience. We reflect and consider.

Is there is a way to make it easier?

It’s not always possible, but we keep trying anyway.

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/

Uncategorized

The Best Time To START Or Get Back On Track Is NOW

August 25, 2025August 25, 2025 melaniewalessustainableliving

Examples of The Foundational Five.

eat 30g of protein in your next meal
do 10 body weight squats and/or take a 10 minute walk
drink a glass of water
turn off your screen and go to bed
enjoy 3 deep slow breaths with your eyes closed

Do any, some or all of the above.

Nice!

You are now a fitness minded person who also takes action!

Remember, there is no perfect time to start or get back on track.

There will be injuries, emergencies, vacations, holidays, deadlines, births, deaths, and all manner of craziness all along the journey.

It doesn’t take much to start or get back on track.

It only takes a moment. The moment you decide there is no reason to wait.

NOW is always the best time to start or get back on track.

Results are built through all the small thoughts and actions done consistently despite it all.

Keep going. You’ve got this.

Hugs🤗

Warmly,

Coach Mel

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

August 19, 2025August 19, 2025 melaniewalessustainableliving

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.

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

Jump Start Your Fitness Lifestyle With 3 Easy Habits

February 13, 2025February 13, 2025 melaniewalessustainableliving

When we start to prioritize cultivating healthier habits it’s easy to fall into the trap of wanting to do all the things, all at once, and to expect immediate results… only to burn out quickly.

This approach is not sustainable. What if this time you prioritized becoming consistent with a few basic healthy habits first?

Next are 3 easy 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 easy breakfast meal 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. Hide treats and place a bowl of fresh fruit on the counter, plus keep veggies, grilled chicken, and greek yogurt ready to eat (and staring you in the face when you open the fridge) to make it a lot easier to make better food choices consistently.

Make realistic goals, commit, and then make them happen. You’ve got this!

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 Turning My Focus To Building Muscle Changed Everything

February 6, 2025February 6, 2025 melaniewalessustainableliving

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 not only physique development but in overall health including:

Better Blood Sugar Regulation
Improved Hunger Management
Increased Mobility
Stronger Bones
And last but not least, Increased Survivability Against Nearly Every Disease!

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 to lose fat, build muscle, and get stronger 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 improved muscle health.

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

Find loads of high protein and lean muscle building recipes in my E Cookbooks perfect for meal prep and beyond. Build muscle and lose fat for your long term health one delicious bite at a time.

Click below for details.

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

Fit Recipes!, Uncategorized

Stick To Your Fitness Goals With This Easy Halloween Night Menu

October 30, 2024October 30, 2024 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

October 11, 2024October 11, 2024 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

Never Quit: The Only Way To Guarantee No Results Is To Give Up

August 9, 2024August 9, 2024 melaniewalessustainableliving

Now 8 years into my journey I get a lot of comments such as “Well, it’s easier for you because_____. It’s harder for me because_____. “

I wouldn’t call the efforts required over 4 years to lose 145lbs and another 4 years of maintaining and leveling up my body composition.… easy. But that’s beside the point. No one wins in the competition of who’s had it the hardest.

We all have our own unique set of circumstances and challenges that we navigate while prioritizing our heath and well being.

The great thing about living a healthy life with healthy habits and routines is that it works for everyone.

Young and old.

Underweight and overweight.

Weak and injured.

Through all stages of life and through all manner of struggles, we all benefit from taking care of ourselves with a healthy lifestyle.

It is a huge step to let go of the narrative of old self limiting beliefs and to start putting our energy in the right places.

I promise that each of our own challenges and life histories do not need to be a permanent crutch. We need to let go of comparison and allow all the things we have uniquely survived remind us of how awesome and capable and resilient we are.

When new purpose outweighs old excuses results have no choice but to follow.

The only way to guarantee no results is to give up.

Never Quit!

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.

My transformation from 2017-2025. In the photo on the left I had already lost 40 lbs.

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!

Click below for details.

My transformation through the years. 2016-2025.

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!

Click below for details.

This is a question on my weekly email check in form for all my 1 on 1 online clients.

Every day, every week we try to make it happen. Not out of sheer will, but through mindfulness, creativity, and patience. We reflect and consider.

Is there is a way to make it easier?

It’s not always possible, but we keep trying anyway.

Click below for details.

Examples of The Foundational Five.

Nice!

You are now a fitness minded person who also takes action!

Click below for details.

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

The Foundational Five

Click below for details.

Next are 3 easy habits you can start today to jump start your sustainable fitness lifestyle.

Click below for details.

The habits and behaviors needed to build healthy skeletal muscle will yield incredible results not only physique development but in overall health including:

But those efforts, WORTH IT!

Find loads of high protein and lean muscle building recipes in my E Cookbooks perfect for meal prep and beyond. Build muscle and lose fat for your long term health one delicious bite at a time.

Click below for details.

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

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

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

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.

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

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.

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