weight loss tips - Melanie Wales

Just in time for Halloween! Warm up with this chili after the trick or treating. It will also help you feel more satiated from the high volume and high protein content…so maybe you won’t overdo it on candy…🤞🏻🙌

For this recipe if you can open a can and chop an onion you can make this. If there was ever a recipe to get you started on your meal prep lifestyle this is it. It is delicious, high volume, high protein and full of flavor! The pumpkin blends in seamlessly while adding a sense of sweetness and richness to the chili while keeping the calories low. Pumpkin is so versatile! If you like my recipes and fitness tips remember to share! We can all reach our fitness goals and enjoy the process too!❤️

Serves 8

For 1 serving (443g)

280 calories

24g protein

36g carbohydrate

7g fat

Ingredient’s you’ll need:

1 can pumpkin (425g)
1 can black beans (425g)
1 can tomato paste (170g)
1 large can diced tomatoes with chilis (794g)
1 can beef broth (425ml)
Some jarred or canned salsa (300g)
2 tbsp chili powder (30g)
760g ground lean turkey (93% lean)
1 large onion chopped (400-500g)
1/2- 1 tsp ground pink Himalayan salt

Directions:

Add everything to a slow cooker and cook on high for 5-8 hours. Stir occasionally and chop the ground turkey up as it cooks so it can blend with the chili. Allow to cool a bit before storing. When reheating add some water to make it more high volume of you need. Or top with cheese, sour cream, etc.. and enjoy with cornbread/corn chips if you need more calories and less volume. Enjoy within 5-6 days of preparing or store portions in the freezer 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 Super Easy Slow Cooker Pumpkin Chili bulk 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

How To Lose Fat And Build A Lean Physique

October 21, 2025October 21, 2025 melaniewalessustainableliving

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

How To Get More Steps Everyday Without A Treadmill

February 24, 2025February 24, 2025 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.

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.
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.
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

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/

Fitness Tips

How To Deal With Extra Holiday Treats And Tasty Leftovers

December 24, 2024December 24, 2024 melaniewalessustainableliving

Here is your mindful action plan on how to deal with extra holiday treats and tasty leftovers so that you can live fitter and healthier this holiday season.

Make Less: avoid having left overs
Swap In Healthier Recipes: make lower calorie options
Portion and Freeze: enjoy smaller portions later
Garnish: crumble a small amount on top to add flavor
Fold In: add a small amount in to add flavor

Keep it simple and go into 2025 stronger and fitter than ever!

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

The Best Holiday Fitness Gifts

December 11, 2024December 11, 2024 melaniewalessustainableliving

This season give your loved ones something that will help them crush their fitness goals.

Discover this carefully curated list of my 10 favorite holiday fitness gifts. These amazing products and services are the ones that I have vetted, trust, personally use, and find helpful.

Commit 30 Planner for organizing and scheduling work and life’s to do’s and for creating and tracking goals
Forever Strong by Dr. Gabrielle Lyon for the why’s and how’s to life long health and strength
Carbon Diet Coach App for nutrition tracking and guidance
Coach Mark Carroll for Building the Bikini Body Guides and high quality resistance training programing
Buff Bunny for gym and lifestyle clothing
BC Strength for home fitness equipment
Versa Gripps for when your legs are strong but the limiting factor is your grip
Outwork Nutrition for Pre workout and Build Whey Protein Powder. Use my coupon code “MELANIE10” for 10% off your first order. Use my Outwork Nutrition affiliate link to shop. https://outworknutrition.com/?ref=dkNH36V5xmUfmm
Lakanto for zero calorie sweeteners to make all your healthy treats extra amazing
Fitbit Inspire Watch and Activity Tracker for tracking steps, workouts, and monitoring health metrics like resting heart rate

On the personal side, I worked for years to develop, create, and write E Cookbooks dedicated to macro friendly meal prep. They contain over 100 recipes, meal ideas, and tips to help you tackle one of the hardest aspects of a fitness journey: eating well day in and day out for years. Check them out via the link below. They are worth it!

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

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

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

www.instagram.com/melaniewales.sustainableliving

Client Spotlight

Client Spotlight: 2 Individuals And Goals… But Equally Incredible Progress!

November 8, 2024November 8, 2024 melaniewalessustainableliving

Despite their differences, below are some of the commonalities these 2 amazing individuals share that are key to their ongoing and sustainable success.

Plus, they have me as their Coach. I’ve got their back every step of the way.

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!

Free Recipe: 3 Minute Pumpkin Pie Protein Smoothie

September 25, 2024September 25, 2024 melaniewalessustainableliving

Enjoy this seasonly inspired smoothie for an easy high protein and super tasty breakfast. Only a couple of ingredients and it tastes like Pumpkin Pie. Enjoy!

Serves 1

230 Calories

25g Protein

31g Carbohydrate

2g Fat

INGREDIENTS YOU’LL NEED

90g ripe frozen banana
110g canned pumpkin
30g Outwork Nutrition Build Whey Vanilla Protein Powder
A dash or two of ground cinnamon
2-3 ice cubes
about 240ml of water, or enough to reach your desired smoothie consistency

DIRECTIONS

Add all ingredients to a blender and blend until smooth.

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.