Newsletter

What's for Dinner - Part 2 with mult-colored Post It notes
Nutrition

What’s for Dinner? Part 2

Meal Planning must continue Let’s make sure our meal planning is not a “one-hit-wonder.”  Here’s what you can do going forward.  Let’s add some page protectors to our binder, a few in each section.  When you come across a recipe (maybe in this newsletter) print it out and put it into your binder.  Write up a

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Multi-colored post-it notes with Coach Mel's logo and What's for Dinner headline.
Nutrition

What’s For Dinner?

Meal Planning for Success One of the most powerful things you can do to help yourself succeed on a weight loss/fitness journey is meal planning. Failure to plan your meals may lead to bad choices.   Planning takes time and that is why most people struggle.  I’m going to show you how to plan out several weeks of

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No pain for gains ribbon
Exercise

Pain During Exercise

You do not want pain during exercise! No Pain FOR Gains You’ve probably heard the expression “no pain no gain” but is pain something you want to feel while you are exercising? You probably want to be sore the next day or two, which tells you that your muscles have been working, but you do

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Street signs labeled "Choice" pointing in opposite directions
Nutrition

Are You Making the Right Choices?

There are so many choices…are we making the right ones? Sugar in everything…part 2 Last week we spoke about sugar being in nearly everything.  Today I want to take a look at some nutrition labels so we can discuss what we may think is a good choice, why it is not and what we should

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Piles of brown and white sugar
Nutrition

Are You Addicted to Sugar?

Why is Sugar in Everything? Sugar makes things taste better but it also causes us to crave more.  This causes us to eat more and buy more sugar filled foods.  We are making ourselves unhealthy and making the manufacturers more and more money.  Just like being addicted to a drug, sugar releases opioids and dopamine into your body, both

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Woman in bed having trouble sleeping.
Health

Are You Having Trouble Sleeping?

how much sleep should you be getting? You can easily “Google it” and you’ll probably find that most studies say you should have anywhere between 6 and 8 hours of sleep each night.  Putting a number on the amount of sleep you get each night could cause you stress, however, and that’s the last thing we

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Definition of change
Health

You Are the Key to Change

Analyze At one point or another we all take a moment to assess ourselves. We are analyzing where we are in life, how we are doing, what we look and feel like.  We ask ourselves, if we are happy or if there is something that needs to change.  From there decisions need to be made. 

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October is Breast Cancer Awareness Month. Hands cupping a pink breast cancer ribbon.
Health

Early Detection of Breast Cancer is Key

Don’t put off your mammograms I know going for your annual mammogram is not top on your list of things you want to do but don’t put it off!  Have you gone yet in 2021?  If not, stop reading this, pick up a phone and make your appointment today!  Early detection is very important, the sooner

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Personal Training spelled out with Scrabble letters
Exercise

Personal Training to Reach Your Goals

Align your exercise with your goals Knowing what you want to accomplish can help you determine the type of exercise you should do.  Starting with a clear understanding of your goals is key.  Are you looking to lose weight or tone your muscles?   Are you training for a specific sport or event?  Do you know what type of

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Slow down eating, exercise and life. Turtle and words "slow down" on road.
Exercise

SLOW DOWN Eating, Exercising and LIFE

Technology has made us impatient I’m going to start by putting a lot of blame on technology.  With texting, email, online ordering, etc. we are always looking to get things done, answered, and delivered as soon as possible.  This is the first place we have sped up our lives and while there are definitely some

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Cardio or weights? Runners and people using dumbbells.
Exercise

Cardio or Weights?

Find what works for you When it comes to exercise it’s important to find what works for you.  There are a million different studies out there, one says to focus on cardio and the next on using weights, and then there is the combination of both.  You need to find what works for you and

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Two piles of almonds
Nutrition

Snacking Can Hurt You

Is Your Snack Really a Snack? The biggest mistake we make when having a snack True confession I am guilty of this one…but I’m putting my foot down and stopping the insanity NOW!  When you want a snack, be honest, do you look at the label and take only one portion of the item you

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Mother duck swimming with ducklings following behind.
Exercise

Time to Get Back to Good Habits

It’s Time to Get Back to Good Habits It’s September…time to refocus I don’t think anyone would argue with me when I say that we let our guard down a bit in the summer months when it comes to healthy eating and exercise. We go to picnics and we tend to eat more ice cream

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Be Kind and Laugh Often saying with two women and a bicycle
Miscellaneous

Be Kind and Laugh Often

The Secret to a Good Mood Let’s start with the first secret…be kind.  It’s not hard, it doesn’t cost you a dime, it can take literally seconds to accomplish and yet it can turn your whole day around.  The added bonus; you’ve made someone else’s day better, too!   There is way too much anger in the world

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Woman with yellow fabric measuring tape wrapped around her head and mouth
Nutrition

DIET is a 4-letter word

DIET is a 4-letter word so Stop using it! Defined by Webster’s Diet, as a noun, is defined as “a course of limited foods designed to lose weight, treat a medical condition, etc.” or “food, the type of food on which you live”. Diet, as a verb, is defined as “to eat certain foods only, especially

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Hands on prison bars
Exercise

Exercise is Not Punishment

Let’s adjust our mindset when it comes to exercise! “I HAVE to exercise because…” You’ve probably said those exact words followed by something like “because I ate a piece of cake today” or maybe “because I binge watched Friends today.”  This is using exercise as a punishment for you doing something you enjoy doing.  Let’s stop

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Flintstones vitamins, iron skillet, spinach
Nutrition

How is Your Body’s Iron level?

Do you have any idea if you are iron deficient? Unless you are getting regular blood work done there is a very good chance you have no idea what your iron levels are and if you are deficient, also known as anemic.  Being iron deficient can cause headaches and fatigue.  (Always consult with a doctor

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Woman flexing elbow to show toned biceps
Exercise

Are You Focused When You Work Out?

Some tough love coming at you today… What are you thinking about when you are doing your workout?  It is what you are going to have for lunch?  Maybe what the weather is like today?  Or all of the things on your to do list?   Maybe it’s trying to remember who you needed to send an

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Are you moving enough? Blue fish swimming and saying to just keep moving.
Exercise

Are You Moving Enough?

Sitting is the New Smoking There are far too many vises that will keep us sitting for far too long. Whether it’s your job, or a Netflix binge session, or a hobby, we need to be aware of how much sitting we do and make an effort to do less. We need to remind ourselves

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Coach Mel's group fitness kettlebell workout outdoors
Miscellaneous

What Does FITNESS Mean To You?

Let’s stop thinking of Fitness as a look I would say at least 90% of the time people think fitness is all about looks. Someone who is thin, of average weight, and does not have “rolls” is fit. And someone who is overweight is not fit. Why do we do that? A look does not

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Recent Newsletters

What’s for Dinner? Part 2

Meal Planning must continue Let’s make sure our meal planning is not a “one-hit-wonder.”  Here’s what you can do going forward.  Let’s add some page protectors

What’s For Dinner?

Meal Planning for Success One of the most powerful things you can do to help yourself succeed on a weight loss/fitness journey is meal planning.

Pain During Exercise

You do not want pain during exercise! No Pain FOR Gains You’ve probably heard the expression “no pain no gain” but is pain something you

Are You Making the Right Choices?

There are so many choices…are we making the right ones? Sugar in everything…part 2 Last week we spoke about sugar being in nearly everything.  Today

Are You Addicted to Sugar?

Why is Sugar in Everything? Sugar makes things taste better but it also causes us to crave more.  This causes us to eat more and buy

Are You Having Trouble Sleeping?

how much sleep should you be getting? You can easily “Google it” and you’ll probably find that most studies say you should have anywhere between 6

You Are the Key to Change

Analyze At one point or another we all take a moment to assess ourselves. We are analyzing where we are in life, how we are

Personal Training to Reach Your Goals

Align your exercise with your goals Knowing what you want to accomplish can help you determine the type of exercise you should do.  Starting with

SLOW DOWN Eating, Exercising and LIFE

Technology has made us impatient I’m going to start by putting a lot of blame on technology.  With texting, email, online ordering, etc. we are

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