We should get at least 30g of high quality protein in each of our meals. Next are my top 5 lean protein sources and their portions in grams. Each portion contains 30 grams of protein.
Whey protein: 35g = 124 calories
Raw Boneless skinless Chicken breast: 130g = 134 calories
Raw Tail On Shrimp: 155g = 127 calories
Egg whites: 275g = 133 calories
Nonfat Greek Yogurt: 285g = 168 calories
Having these lean and high protein foods in stock will make it easier to hit your meal and overall daily protein goals.
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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.
As long as you are in a calorie deficit and eating sufficient protein, either can work!
(About 1g per pound of your ideal bodyweight is a good place to aim for.)
You can lose fat on high carb, high fat, or balanced diets. Macronutrient distribution does not change your ability to lose fat.
This is great news!
Choose whatever makes you feel and perform your best.
Consistency is key to having a Sustainable Fitness Journey.
Your preferences matter. Consistency is only possible when you enjoy the journey.
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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.
Forget to meal prep something this weekend? Not to worry. I’ve got you covered.🤗 Make this easy and versatile chili. Enjoy on its own, over rice, in a taco, as a burrito filling, and as dip for tortilla chips. Be creative and let this flavorful chili keep your meal times inspired and flavorful all week long!
Makes 10 servings Per 290g serving 200 calories 24.7g protien 21.9g carbohydrate 1.3g fat
INGREDIENTS YOU’LL NEED:
932g boneless skinless fresh or frozen chicken breast about 4-5 chicken breasts.
DIRECTIONS Add all the ingredients to a crockpot and cook on high for 4-5 hours or until chicken can easily be shredded with 2 forks. Shred chicken with 2 forks and stir chili well.
Allow to cool a bit before storing in the refrigerator for up to 5-6 days. Can also easily freeze portions.
Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable LivingThis chili recipe is in it as well as many more yummy and versatile bulk meal prep recipes including soups, pizza dough, and BBQ.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
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.
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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.
🌟Client Spotlight🌟 We have been working together for over 2 years now and I am so proud of all he has accomplished.
He began his journey with me after losing a substantial amount of weight (over 100 lbs!) and though super successful on his own with weight loss, moving away from the dieters mentality was a hurdle he was having trouble navigating on his own.
This client had already lost 100lbs before we started working together.
Post weight loss there is an understandable fear of regaining the weight back. (Unfortunately, this is the common reality for most.) It’s nerve wracking to increase calories, to increase carbohydrates, and to decrease activity.
His goals with me included building more muscle, but he wanted to do so in a sustainable way that minimized fat regain.
Initailly I guided him through a reverse diet followed by a long lean muscle building phase that together lasted a full 18 months. In that time we increased his calories (including carbohydrates) and I tailored his weight training program to fit his physique goals while keeping in mind the various obstacles he faced along the way. I adjusting his program as needed as he dealt with life and work. I guiding him through the recovery process after an accident that crushed his toe just 9 months into the process, and even more recently, adjusted his programming to accommodate a healing finger that needed stitches after an accident in the kitchen. (Life keeps happening even when we have fitness goals, and if we stay positive and creative there is always progress to be gained.)
At the end of the 18 month build be was up 10kgs or 22 lbs. Even though he gained a little bit of fat along the way, what he actually gained was mostly muscle.
Over the last 6 months we embarked on a fat loss journey. Using a small deficit and continuing to resistance train he slowly revealed the muscle he worked to build. During his fat loss phase his strength continued to go up and he still ate a substantial amount of food including plenty of protein and carbohydrates. In this time he lost fat and retained his muscle (even built muscle) reducing his scale weight by about 3-4kgs or 7-8 lbs. Notice by his pictures he is leaner now than when we started 2 years ago, but he is still up in scale weight by about 6-7kgs or 15 lbs.
2 years later! Not only has this client maintained his fat loss results, he continues to build more muscle!
Not all scale weight increases are to be feared! He has learned that first hand. Over his 18 month build he averaged a gain of .54kgs or 1.2lbs per month and the vast majority of those gains were from increasing his lean muscle mass. This is incredible!
His full transformation to date. Weight loss is only the beginning! Building muscle after the diet ends is the next step for epic results that last!
I know first hand what it takes to lose weight. I also know how hard it is to let go of an attachment to certain scale numbers to keep those results coming. But it’s so worth it to keep going after the “diet” ends. I deeply appreciate his trust in me to stay the course and stay consistent with my recommendations day in and day out these last few years.
What’s next for him? We are currently on his second reverse diet. We are building back calories and carbohydrates and aiming for some more lean muscle gains. It’s time to take his current results to yet another level!
Weight loss is only the beginning. It feels amazing to keep setting goals and to continue to level up.
Also see his full transformation to date. It is possible to lose weight, keep it off, and build a strong, capable, and healthy body.
If we can do it. You can too.
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.
When it comes to breakfast, meet my morning staple. Loaded with all the good stuff to keep me feeling energetic and capable to tackle the day. I want to train hard during my workouts and still have energy to take care of my work and life to do list. This is for the those with high performance goals. Meet life’s demands and feel like a badass of mind and body all day long! And did I mention it’s delicious??
Serves 1
573 calories
36g protein
85g carbohydrate
10g fat
INGREDIENTS YOU’LL NEED:
240ml 2% milk
40g rolled oats
30g whey protein powder (flavor of choice)
10g sugar free instant pudding mix (flavor of choice)
100g sliced ripe banana
100g frozen berries
pinch of salt
Optional: 10g zero calorie sweetener or choice sprinkles on top
Directions:
On the stove top or microwave, cook the oats in the milk until softened. In a glass storage bowl (bonus if it has a matching lid) measure out your protein powder, pudding mix, and add a pinch of salt. Add your cooked oats in milk to the bowl with your measured dry ingredients and whisk together for 1 minute. This will help it to thicken. Top with the fruit and optional sweetener. Enjoy right away, in a couple hours, or even make the night before. If, enjoying later, store in the refrigerator or cooler with ice packs. Mix and match flavors of protein powder, pudding mix, and fruits to keep things fun!
***You will find this recipe and over 60 more in my upcoming E Cookbook The Art Of Meal Prep For Sustainable Living- Volume 2.***
Follow me on Instagram to stay up to date for its release, but in the meantime enjoy this free recipe straight from it!
1 year later and this amazing client never ceases to amaze me.
She show’s the power of staying consistent over time. She consistently reaches her step goal and fits in her workouts. She consistently meets her protein and calorie targets. All to maximize her ability to build muscle, get stronger and reduce body fat.
This is not to say that in the last year there have not been difficult days or even weeks.
As I remind all my clients, we do not live in a bubble when we decide to make fitness a priority. As a full time working parent and wife she still juggles life’s demands. But through all of it, she still makes fitness a priority.
And because she has, she is making incredible progress that is both maintainable and sustainable.
As I reminded her recently in our weekly email check in. She can do this. Because she has already done it.
Time and consistency will keep giving her the results.
Because the time will pass anyway. Why not make the most of it.
Let’s make the most of your time!
Melanie was my last ditch attempt at losing weight before I decided I would just give up. I had spent the previous 9 years since I had my daughter being told by doctors that I needed to lose weight, but them providing me with no or very unhelpful guidance in how to do so. This culminated with a doctor telling me the only way I would lose weight was if I went on a 1,000 calorie a day diet of protein shakes and veggies. Previous doctors had told me I would lose weight if I got a handle on my stress. One told me to start taking the stairs instead of the elevator after I told her that I worked out in the gym 6 days a week. I’ve worked out religiously for 20 years, but I never understood nutrition which led to a vicious pattern of restricting food and then binging because I was so hungry. Every time I tried something new to lose weight, I would end up gaining some more. Then came COVID. I was stuck in the house with a 7 year old trying to do virtual school and also work full time. My husband had to continue to work outside the home. My anxiety was through the roof and I ate all my feelings. I gained 30 pounds in a short period of time.
My goal has never been to lose a massive amount of weight. I just wanted to feel like myself again. Fit into my clothes again. So far, I’ve lost 10% of my body weight and the clothes that were packed away fit again. Best of all, I feel so strong and healthy and I feel like I’m setting a good example for my daughter.
Melanie’s greatest quality as a coach is her kindness. She is always supportive and never judgmental. Whenever I have a bad week and feel like a failure, she sends me motivating messages that make me feel like I’m normal and I can get right back to the plan. She takes all aspects of my life into consideration. Working full time, being a mom, hormone changes, sleep changes, holidays, and traveling are all acknowledged and considered when coming up with a healthy living plan. She doesn’t pretend like I live in a bubble and am unaffected by outside forces.
She doesn’t hold me to a plan of foods that I don’t like. I can eat whatever I want as long as it fits within my macros. Her workouts are very easy to follow and make the best use of my time. I actually spend less time in the gym now than I did before I started working with her. Working smarter, not harder. I’m still a work in progress, but I’m gaining my confidence back.
If you’re on the fence about hiring a trainer, I highly advise that you take the leap. Don’t give up on yourself. I promise that you will not be disappointed working with Melanie.
A.W.
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.
Guess what!? They are the same tips I recommend all year around no matter where you find yourself in the world. We bring ourselves anywhere we go and these basics will always help us reach, maintain, and level up our fitness. Even while traveling.
Stay proactive with these habits so you can feel good wherever life takes you.
1. Cook and prepare your own meals most of the time. Choose accommodations that have at least a mini fridge and microwave and you can make all kinds of delicious and healthy meals.
2. Grocery shop: upon arrival get to a local store. Grab some easy lean proteins, fruits, veggies, plus some healthy snacks.
3. Walk: Stay active by exploring new places on foot.
4. Don’t snack: Mindless snacking makes it so easy to overeat. Have a well rounded breakfast, lunch, and dinner centered around a lean protein plus a fruit and/or veggie.
5. Exercise: Don’t let the excuse of not having equipment or gym access stop you from training! A solid session of weight training is great, but you can do a lot with bodyweight only exercises. When my fitness coaching clients are traveling I always make sure to provide them with a fun and quick full body- bodyweight workout.
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.
Do you find it hard to avoid the yummy foods that are around for your kids and family?
I get it. My daughter and husband easily self regulate and do not over consume palatable foods such as chips, cookies, and ice cream. They are active and healthy, so I don’t limit what they keep around the house.
These are the 4 ways I’ve found helpful to manage my behavior and tendencies around highly palatable foods, since historically, I found it hard to regulate myself with these foods.
These are also the strategies I recommend to my clients with family’s to help them navigate their own food environment.
1. Make a mental barrier. In your mind, label the food as theirs. Not yours. That’s “the kids food or snack.”
2. Make a physical and visual barrier. The less convenient it is to access and the less we see it, the less likely we are to act on the impulse to grab it.
3. Make a swap. Will power is finite. Having snacks that better align us with our goals is another great option. Air popped popcorn instead of chips or a protein smoothie instead of ice-cream are nice options.
4. Make a pairing. Portion and pair a small amount to enjoy along with an otherwise high protein and satiating mixed meal.
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.
Even though I am at a point on my own fitness journey where maintaining my weight and physique has become my normal I still have areas of my overall health and fitness that I am aiming to improve and even optimize.
Since last summer, prioritizing my SLEEP has been at the top of my list to improve and optimize. Sleep is one of the key foundations of great health and fitness and having good quality sleep was something that I lacked for years.
The responsibilities of motherhood (breastfeeding, teething, potty training) all made it difficult to sleep well most nights. Then, even after those things settled and my daughter got older, I found sleep was also made difficult as a result of the years I spent in a calorie deficit. There were many points along my journey that I would wake up hungry and unable to fall back to sleep without a small snack.
Last year, after a long and dedicated build phase, something shifted. I was well fed enough that I knew that even though I was waking up from hunger cues, it was not because I needed to eat. It was because somewhere along the line my circadian clock was misaligned regarding when it was cueing me to eat.
This discovery was a game changer. It only took a week or so of dedicated practice to reset my circadian rhythm around my new optimized meal times and with that my internal hunger cues regulated. Now, in a calorie deficit, at maintenance, or a small surplus I am able to sleep consistently well.
Meal timing was not the only thing I adjusted to improve my sleep. Every day is a new opportunity to optimize for a better nights sleep. It’s all included in my personal daily action steps for optimizing sleep.
This is by no means the only things that we can adjust to improve our sleep quality.
These are the 6 things I do day in and day out to help set myself up for success for a better nights sleep.
And it all starts right when I was up:
1. Regular wake up, get out of bed time. Even on weekends/vacations/ holidays.
2. No caffeine after 12pm.
3. Outdoor daylight 20 min a day minimum.
4. Hot shower before bed.
5. Dark, cool room. No screens. However, I do listen to movies, stand up comedy, or podcasts through headphones to get my mind on something happy and lighthearted and not on the events of the day, tomorrow’s to do list, or whatever other thoughts might try and creep in! Lol!
6. Try and tire the f*%! out of myself. Workouts, daily walks, etc…
The good news about all of this is to know that I still got amazing results even with less than ideal sleep. However, now that my sleep is consistently better I am loving the benefits. Increased daily energy, better strength and stamina in the gym, better mood and less anxiety, and improved hunger and satiety regulation.
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.
