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.
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!
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.
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.
Cookies and Cream Toaster Pastry:
Cookies and Cream Topped Rice Cake:
To make my version:
INGREDIENTS YOU’LL NEED
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.
Start your new meal prep routine with these 3 easy steps.
1. Freeze ripe bananas for easy and quick protein smoothies.
2. Make a big soup with plenty of lean protein and veggies over the weekend for easy weekday lunches or dinners.
3. Make overnight oats daily for a grab and go breakfast or snack the following day.
Making many different items in bulk can be overwhelming.
Prep simple things like freezing ripe bananas for smoothies, or chop fresh veggies for salads.
Pick one thing to make in bulk to get you going.
Prep other single serve meals and snacks throughout the week as you go.
Then add more bulk prep as you gain more confidence.
Want to learn way more about meal prep? Want loads of delicious meal prep friendly recipes? My e cookbooks dedicated to helping you master the art of meal prep are available now. Click here to find out more. Subscribe to my newsletter for a discount.
These simple and effective tips are the ones I follow 365. If a day doesn’t go as well as I hoped, I start fresh the next day.
1.
MAKE SURE EACH MEAL CONTAINS AT LEAST 30G OF PROTEIN.
2.
INCLUDE FRUITS AND/OR VEGGIES WITH EACH MEAL.
3.
EAT REGULARLY AND DON’T ALLOW YOURSELF TO GET TOO HUNGRY.
4.
DON’T SNACK OR NIBBLE BETWEEN MEALS.
5.
DON’T RESTRICT FOODS OR FOOD GROUPS AND YOU CAN INCLUDE FUN FOODS IN MODERATION.
Stay Consistent.
Treat yourself with kindness.
And the results will follow.
~~~
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 more tips, free recipes, and full days of eating.