Tag: weight loss coach

Fitness Tips

How To Structure A Festive Holiday Meal Without Tracking

melaniewalessustainableliving

Did you know that most people do not gain excess weight and body fat linearly throughout the year?  Instead, it actually happens in the 2 months between Halloween and New Years. More often than not It’s also not lost in the subsequent months.  This means the scale can go up 5-10 lbs each and every year…

This does not need to happen to you!  Along with an overall consistent eating pattern, structure your occasional festive holiday meals the following way to reduce or completely eliminate unwanted fat gain. 

Don’t wait to get “back on track” in the New Year.  Start now and go into 2025 your strongest and fittest yet!

  1. Start with salad loaded with fresh veggies and a light dressing. Skip including cheese/nuts/avocado/heavy dressings.  Hydrate with seltzer/sparkling water.  
  2. Fill a single entree plate. Can include- 1 piece of a bread or roll, 2-3 sides (each the size of a handful) and plenty of the leanest protein on offer.  Season with salt/pepper/hot sauce/ and a light amount of gravy per preference.  Pair with a glass of wine/ diet soda/ or other favorite low or zero calorie beverage.  
  3. Choose 1 portion or 2-3 two bite size portions of your most loved dessert(s).  Pair with fresh berries and greek non fat yogurt instead of whipped cream or ice cream.  (My protein creme recipe found in Volume 2 of my E Cookbook works great to go with any traditional dessert.) Pair with a hot beverage such as coffee, tea, or sugar free/fat free hot chocolate.  

Eat slowly, Savor each bite, and Enjoy your time with Friends and Family!  

You’ve got this!  

For more nutrition tips, meal ideas, over 100 macro friendly recipes perfect for meal prep and beyond, check out my E Cookbooks. Reach your fitness goals with my easy, family friendly, and delicious recipes!  Find high protein versions of your favorite holiday treats like brownies, cookies, and cheesecakes to name a few.

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

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.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

The Best Macro Friendly Lasagna Recipe For Meal Prep

melaniewalessustainableliving

This lasagna is one of my staple dinners. Using simple ingredients and a few key swaps to cut back on the calorie load of a typical lasagna it is an amazing option that the entire family will enjoy. Made in bulk, it is still delicious when reheated during the week. 

Meal planning and meal prep is a huge part of my weight management success. I plan each week what my meals are going to be and their portions. Then I grocery shop and prep ahead of time for those meals. 

To keep and maintain my results I continue to set myself up for success on a daily basis. It’s those moments when we feel tired and hungry that we make the easiest and fastest choice. For me, that used to mean carry out or having extra snacks while waiting on my main meal to come together. However, planning and preparing ahead makes the fastest and easiest choice also the best choice for my health and fitness goals. 

The recipe for my Macro Friendly Lasagna is from the Bulk Meal Prep section of my e cookbook “The Art of Meal Prep for Sustainable Living Volume 1”. 

The recipe pages are taken straight from the cookbook. Free recipe below. Give it a try and see what you think!

I wrote my cookbooks so I could have all my go to recipes in a convenient location to make choosing what to meal prep each week easier. But I am excited to be able to share them with you too. This way you have plenty of easy and delicious recipes to help you reach and maintain your own fitness goals. 

If you want over 120 more of my recipes in two convenient E Cookbooks check out my website for details on how to get your own copies.  Click below for details. 

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

Here is a review for Volume 1. 

“Melanie has managed to put together an amazing collection of recipes which are not only macro friendly and easy to make, they are incredibly delicious! This recipe collection is a must have for anyone. Every recipe is easy to make, full of flavour and fits into my lifestyle! Thank you Melanie for sharing all your wonderful creations!” -Wendy D.

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

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. 

  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