Sustainable Living
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.
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!
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.
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
will promote your fitness and health.
Not only do you receive benefits such as
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.
Progress does not end because a diet has ended.
Fat loss has only been one facet and not the entire story of my transformation.
Eating, building muscle, and getting stronger has been my primary focus and where I have devoted most of my time and focus.
Not on dieting.
Here are 3 tips for those of you nervous about getting out of a deficit for a reverse diet, maintenance phase, or build.
1. Focus on how you feel each day. Not on how much you weigh. Before you weigh yourself, write down on a scale of 1-10 how your energy is that day. 10 being fantastic. This alternate scale number is an amazing indicator of your progress.
2. Create a performance goal for yourself and create a plan to work towards it. Use your added calories to help you get better at something you find enjoyable.
3. Remember that when it comes down to it, in life, our goals are to feel good, and to feel good, longterm. We want to be able to live a life we love and be there for the people who need us. I also plan to be a jacked and badass grandma one day. That will only happen if I keep working to make it happen NOW.
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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.
www.melaniewales-sustainableliving.com
Follow me on Instagram for more tips, free recipes, and full days of eating.