Newsletter

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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Man in yellow shirt delivering package to young woman.
Exercise

Your Job is NOT Your Exercise

Your job is NOT your exercise! While a job may be physical, you still need to exercise There is a huge misconception that as a fitness instructor I “exercise all day long.”  Or this delivery person is exercising since he has to pick up packages and walk them to their destination.  In both cases these

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"One small positive thought in the morning can change your whole day" quote in multi-color text.
Miscellaneous

Positive Self-Talk is Powerful

Positive Self-Talk – Oh, yes you can! Out with the Negative and in with the POSITIVE! It’s amazing how you can change your whole day if you avoid the negative and embrace the positive!  It starts with you and your thoughts.  Remove “CAN’T” from your thoughts and focus on what you WILL do!  When you

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Exercise is medicine chart
Exercise

Exercise is Medicine

Exercise is Medicine So much good… Why wouldn’t you do it? People complain about “having to exercise” all of the time, I think it’s time to look at it in a different light, focusing on the many benefits. There are so many different things you can do to move your body and so many benefits

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Lunch with fish and sweet tea
Nutrition

Don’t Yuck My Yum

Don’t “Yuck” My “Yum” Tastes change, you need to be willing to try things There are two things in that photo above that about 10 years ago I would have NEVER eaten, fish and unsweetened tea.  I could add a few more things to that list like mushrooms and hummus.  These were all foods that

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Accountability buddy workout on beach with women doing pushups.
Exercise

Why we NEED an Accountability Buddy

You don’t have to do it alone Let’s face it, getting motivated to exercise can be a tough task, there are so many other things you have to do or want to do.  That is the first reason an accountability buddy is important, it’s someone to give you that tap on the shoulder to say,

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Cross Training to Improve Your Run/Walk

Looking to improve your run/walk? Cross training will help What does cross training mean? Let’s start with the basics, if all you are doing is running or walking, cross training is doing something other than running or walking. There are several things you can do, and a variety is best. Weighted Exercise Whether you are

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Picnic season in forest with children flying kites
Nutrition

5 Tips for Surviving Picnic Season

Memorial Day is next week which means picnic season has begun. Use these tips to make good decisions when it comes to the foods you choose. Tip 1:  Don’t sit/stand near the chip table I don’t know about you but I can’t eat just one!  Avoid being at the table that has the chips and dips. 

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Grapefruit versus orange to compare fat and muscle
Exercise

Get Off The Scale!

The Scale is NOT your friend It’s time to stop focusing on a number we see between our feet and instead focus on how we feel.  We put way too much emphasis on what the scale is telling us instead of listening to our own body.  The number, while it represents something, is not the full

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Wishing You a Happy Mother's Day
Exercise

Earn Your “Sit Time”

It’s easy to be lazy We all know how easy it is to plop ourselves down in front of the TV or on a device or computer and before you know it we’ve spent hours “wasting” precious time. In the fitness business we hear over and over again, “I don’t have time to exercise.” I am certain if

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Meal Planning with Hello Fresh foods
Nutrition

Meal Planning and Prep Made Easy

Planning Your Weekly Meals Having a plan is key to healthy eating but coming up with meal ideas each week is, quite frankly, a pain in the butt! And it doesn’t end there, then you have to make a shopping list and go shopping. Then there is the prep, making sure you have all of

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Exercise

Proactive vs Reactive

My Mantra Anyone who walks through the front door at Coach Mel’s Group Fitness studio sees my mantra clearly displayed on the wall. This mantra came from “my story” of being diagnosed with breast cancer, undergoing a bilateral mastectomy, and then running in a 5-mile road race just 1 month later. How was I able

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Recipe for Exercise promotion
Exercise

A Recipe for Exercise

Consistency sprinkled with some variety on top is what it takes to make an effective exercise plan. How much should you exercise? You have to show up and do the work.  Getting to the gym, or outside, or in front of your tv/computer to do a workout needs to happen on a REGULAR basis for

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Your brain on exercise fireworks
Exercise

Weekly Wellness Newsletter – April 7, 2021

Your Brain on Exercise We all know that exercise has many benefits but what you may not realize is that certain types of exercise actually increase cell production in the brain and reduce brain atrophy as we age!   First let’s talk about the mental benefits of exercise.  Exercise has shown to improve your mood, reduce stress, increase

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Happy Easter banner
Nutrition

Weekly Wellness Newsletter – March 31, 2021

Rules for Eating a Treat Last week I gave you the #1 Healthy Eating Tip included some rules about buying a treat. Today we will go over some rules about eating that treat! RULE #1 – Enjoy EVERY bite If at any time, while you are eating your treat, you think to yourself “this really isn’t that good” PUT

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Nutrition

The #1 Healthy Eating Tip You Can Start TODAY

In this newsletter you’ll find…

1) The #1 healthy eating tip you can start today!
2) Join us to crochet.
3) Complete your first 5K.
4) Stretch and Scrabble class.
5) Banana Bread with healthier ingredient options.
6) Can you unscramble these fitness words?

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Threesome of women approaching finish line on beach.
5K Training

5 Steps to Complete Your First 5k

So you’ve decided, maybe in your head, maybe on paper, or maybe you told a friend; you are going to complete your first 5k. So now what? A couple of important things before we get into that. Note the title of this blog post, it says COMPLETE your first 5k, so if the thought in your head is saying

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Chris pulling her oxygen tank during a group fitness walk
Workouts

Be stronger than your excuses!

Be stronger than your excuses! The photo above is of Chris during a 22-minute group walk we did on a Saturday morning. Chris has COPD and needs to use oxygen when she exercises. Yes, you heard me right, when she exercises! Does she have to stop or slow down sometimes to catch her breath? Yes,

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Screen showing virtual fitness classes as great for COVID-19 exercise options.
Workouts

Exercise Options in the Midst of COVID-19

COVID-19 Exercise Options We all know we need to exercise and we all know the many benefits exercise provides us, and yet we don’t do enough. “For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes

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Recent Newsletters

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

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

Your Job is NOT Your Exercise

Your job is NOT your exercise! While a job may be physical, you still need to exercise There is a huge misconception that as a

Positive Self-Talk is Powerful

Positive Self-Talk – Oh, yes you can! Out with the Negative and in with the POSITIVE! It’s amazing how you can change your whole day

Exercise is Medicine

Exercise is Medicine So much good… Why wouldn’t you do it? People complain about “having to exercise” all of the time, I think it’s time

Don’t Yuck My Yum

Don’t “Yuck” My “Yum” Tastes change, you need to be willing to try things There are two things in that photo above that about 10

Why we NEED an Accountability Buddy

You don’t have to do it alone Let’s face it, getting motivated to exercise can be a tough task, there are so many other things

Cross Training to Improve Your Run/Walk

Looking to improve your run/walk? Cross training will help What does cross training mean? Let’s start with the basics, if all you are doing is

5 Tips for Surviving Picnic Season

Memorial Day is next week which means picnic season has begun. Use these tips to make good decisions when it comes to the foods you choose.

Get Off The Scale!

The Scale is NOT your friend It’s time to stop focusing on a number we see between our feet and instead focus on how we

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