Tag: sustainable weight loss

Fitness Tips

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

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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.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

5 Proactive Fitness Habits To Start Now 

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Over the course of losing and keeping off 145lbs I have learned quite a bit about what it takes to make weight loss not only possible, but also sustainable. 

It can feel hard to build new habits. That’s why it is best to keep things as simple as possible. It’s amazing how all the small things we do each day add up with time and consistency, not perfection.

Here are 5 proactive habits you can begin doing now to help you get and stay fit long term.

  1. Cook: make most of your meals at home.
  2. Grocery shop: do this weekly to make sure you always have fresh fruits and vegetables and lean proteins available. 
  3. Walk: Move more often throughout the day. Bonus points if you can do it outside. 
  4. Don’t snack: Mindless snacking makes it so easy to overeat. Aim for 3-5 meals each containing at least 25g lean protein and a fruit and/or veg at consistent meal times. 
  5. Found Moment Exercise: Don’t let the excuse of not having enough time stop you from doing something! A solid session of resistance training is great. But if time is limited a set of push ups or bodyweight squats sprinkled throughout the day really add up! 

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.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

How To Make Your Own Protein Donut

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Make your own protein donut and avoid the excess fat and sugar in regular donuts.

It’s all good to eat regular donuts in moderation, but it’s nice to have an alternative that is high in protein that actually leaves you feeling satisfied!  

Let’s compare.  One of my homemade protein donuts with a protein frosting and fun toppings versus a regular donut from a leading donut place.  

I’ll share the recipe for my donuts below.  Happy donut baking!! 

For my Protein Donut (Pictured on top)

  • 215 calories 
  • 20g protein
  • 27g carbohydrate 
  • 2g fat

From the Donut Place (Pictured on bottom)

  • 330 calories 
  • 4g protein
  • 43g carbohydrate
  • 14g fat

My donut recipe from Volume 1 of my e cookbooks included below! 

Macro Friendly Donuts

This high protein, low fat donut is the perfect way to satisfy a donut craving while still helping you nail your nutritional goals!  Donuts are a family favorite around my house, so I went on a mission to create a lighter homemade version that would be realistic for us to enjoy everyday.  I hope you love them as much as we do!! If you do, remember to check out my e cookbooks (link below) to help support my passion to bring more delicious options to us all while we are aiming to live a fit life!

Makes 6 Donuts

For 1 donut with icing and 3g of toppings

215 calories

20g protein

27g carbohydrate

2g fat

INGREDIENTS YOU’LL NEED:

For the donuts 

  • 120ml 1 % milk 
  • 110g unsweetened applesauce 
  • 50ml real maple syrup 
  • 1 egg 
  • 100g all purpose flour 
  • 50g whey protein powder (flavor of choice) 
  • 5g baking powder 

For icing and toppings per individual donut 

  • 20 ml 1% milk 
  • 12g whey protein powder (flavor of choice) 
  • 2g of instant sugar free pudding mix (flavor of choice)
  • 3-5g of cereal, chocolate chips, sprinkles, marshmallows, mini Oreos etc.. 

Pro Tip: You can also tweak my recipe to make it lower in calories by using sugar free maple syrup instead of regular.  It works just as well!  

DIRECTIONS:

By hand or in a mixer, mix together the milk, maple syrup, applesauce, and egg.

Add in the flour, protein powder, and baking powder and combine until just incorporated. Batter will be fairly thin.

Evenly divide batter using a silicone donut baking pan. Enough batter for 6 donuts. Place the donut pan on a cookie sheet.

Bake at 350 degrees for about 25 minutes or until cooked through.

Allow to cool and then remove from donut pan. Store for up to 4-5 days in the refrigerator.

To make the frosting mix together the milk and protein powder (and if using the instant pudding mix). That’s it. Top the donuts with the icing and your favorite toppings. To help thicken the icing, if needed, you can refrigerate it for a few minutes. Works like a charm! Fully iced and topped donuts can also be stored in the refrigerator but enjoy within 2 days of topping.  I personally prefer to ice and top them just before enjoying. 

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

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

The donut recipe is in Volume 1 as well as many more yummy and satisfying sweet treats including recipes for my lighter and protein filled take on cheesecakes, cookies, brownies, and so much more!

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Exercise Snacks: How To Include More Exercise Into A Busy Day

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black skip rope
Photo by Dom J on Pexels.com

Any amount of exercise is always better than nothing at all.  By utilizing “Exercise Snacks” you can ensure you are getting something in every day no matter how busy you are.

Don’t be discouraged. You do not need to skip exercising entirely if you are busy and can’t dedicate 30-60 minutes to get in a workout.

You can do short bursts of various exercises for only 60 seconds at a time.  

Even 4-5 bouts of 60 seconds of simple exercises sprinkled throughout the day such as

  1. Bodyweight squats 
  2. Jumping jacks
  3. Push ups
  4. Briskly walking upstairs
  5. Jogging in place etc…

will promote your fitness and health.  

Not only do you receive benefits such as

  1. Improved cognitive function
  2. Improved cardiorespiratory fitness
  3. Improved metabolism

Including regular movement and exercise can become a more normal (and less daunting) part of your everyday life.  

Rethink the potential of your day.

 It’s Just 1 Minute. 

Ready. 

Set. 

Go!

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.

www.instagram.com/melaniewales.sustainableliving

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.

Fit Recipes!

Free Recipe: Coconut Curry Crockpot Chicken

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Only a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time.

Serve over rice with a side of steamed vegetables for a complete meal.

You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup!

One quick tip for those of you wanting to shred body fat: Eat more soup!  The volume goes a long way to keep hunger at bay.  

Serves 6

Per serving

235 calories

24.7g protein

6g carbohydrate

11.5g fat

INGREDIENTS YOU’LL NEED

  • 672g frozen boneless skinless chicken breast (about 3 large breasts) 
  • 406ml coconut milk (1 can) 
  • 200g sliced onion 
  • 2 tbsp curry powder 
  • 1 1/2 tsp garlic powder 
  • 2 tsp ground pink Himalayan salt 

DIRECTIONS

Add all of the ingredients to a crockpot and cook on high for about 4-5 hours or until the chicken is cooked through and can be easily shredded with 2 forks.

Using 2 forks shred the chicken and stir so the chicken can absorb all the tasty coconut curry juices it cooked in. Allow to cool a bit before storing. Keeps for 4-5 days in the refrigerator for fast lunches or dinners all week long. Or freeze portion for future meals.  

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

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

This Coconut Curry Crockpot Chicken bulk meal prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

5 Practical Steps For Long Lasting And Sustainable Results

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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. 

  1. Enter every day with a purpose and keep shattering self limiting beliefs. 
  2. Break big goals down. Then down even further.
  3. Do hard things daily to build resilience and confidence. 
  4. Results are built through creating, planning, committing, taking action, consistency, and patience. 
  5. 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.

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.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

The Best Toaster Pastry Alternative

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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. 

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

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

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Quick and Easy Protein Packed Cereal 

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Try this quick and easy protein packed cereal when you don’t feel like cooking, have no meal prepped food, or are super busy.

By simply mixing a scoop of protein powder to your milk and adding in berries you take cereal to another level.

Cereal and milk by itself is usually very low in protein and a hearty bowl can pack in the calories, but then leave you feeling hungry soon after. 

However, when you add in protein powder and high volume berries you can keep the calories in check while leaving you feeling more satisfied from this convenient and quick meal with longer sustained energy. 

Additionally, if you are using a super tasty protein powder it makes it even more delicious than using plain milk with your cereal. 

Once you try it you will never go back!

Serves 1 (calories and macros will vary slightly depending on the ingredients you use)

364 calories
29g protein
48g carbohydrate
6g fat

NGREDIENTS YOU’LL NEED

  • 175ml 2% milk
  • 100g fresh or frozen berries
  • 30g protein powder of choice
  • 30g cereal of choice 

DIRECTIONS

Whisk the protein powder into the milk. Add in the berries and cereal. Eat and enjoy!

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

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

Find many more delicious, macro friendly, and quick breakfast recipes and so much more!

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!, Fitness Tips

Great On The Go High Protein Meal Ideas

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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!!!)

  1. 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.  
  2. 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.   
  3. 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. 

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

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.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Find Your Turning Point Now

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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.

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