Newsletter

Woman looking puzzled trying to select the proper weights for workout
Exercise

How to Select the Proper Weights for Workout

What size weights should you use? The answer to that question is not a simple one because it greatly depends on two things; the goals you have and the type of workout you are doing. There are also times when using no weights is the right answer. Let’s explore a few different reasons you exercise

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Woman looking at herself in hand mirror.
Health

How Do You Measure Your Success?

DO NOT compare yourself to others We sabotage ourselves all of the time, in fitness, in business, in our day-to-day lives because we compare ourselves to others. When you see or hear about what someone else is doing or has accomplished do you really have all of the facts? Do you know how long it

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Woman walking for exercise
Exercise

3 Tips to Power Up Walking for Exercise

Walking for Exercise Walking is something that is taken for granted by most until you can’t do it, so if you can, let’s make it  more powerful. While some people choose walking as their “go-to” exercise, many people feel it is not enough to “just walk”. I’ve also heard complaints that it is boring or

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Exercise equipment being used as an overpriced clothing rack
Exercise

Before Buying Exercise Equipment

Do you own an overpriced clothing rack? Okay, let’s start today with a show of hands, who here has an overpriced clothing rack? You know that treadmill, or stair climber, or elliptical machine, or maybe that fancy Peloton spinning bike. It’s that piece of exercise equipment that you just HAD to have because if you

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Meal size matters with plates of spaghetti in large and small portions.
Nutrition

Size Matters When It Comes To Food Portions

Don’t sabotage your healthy eating You’ve made an important decision to eat healthier and make better choices when it comes to the foods you eat. That’s great but let’s be certain it is combined with knowing your portion sizes. In the photo above, on the left, you see what most people would put on their

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Horses racing on a track
Exercise

Who’s Racing to 100 with Me?

Set this “Race to 100” Goal for 2022 Last week’s newsletter was all about setting goals for 2022. Some of you may have done it and some may not have, so I’m challenging you ALL to set this goal…to race to 100 workouts in 2022.  If you read my newsletter on a consistent basis you

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Multi-colored sticky notes to set goal, make plan, get to work, stick to it, and reach goal.
Health

DO NOT set a New Year’s Resolution!

New Year’s Resolutions Don’t Last You know it’s true, we resolve to do XYZ and it lasts, MAYBE, until the end of January but then it is pushed aside as quickly as it was thought about. The two most common resolutions, “exercise more” and “eat healthy”. The gyms tend to be loaded in January but

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Is it really the most wonderful time of year? Woman wearing Santa hat looking stressed.
Health

The Most Wonderful Time of the Year?

Holiday Stress is Here The song says “It’s the most wonderful time of the year”, but is it really? We are stressed to the max from shopping for gifts, if you even know what to buy for everyone, to planning parties and family gatherings. We have to decorate and clean the house to get ready

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Woman cleaning hydration water bottle
Health

Is Your Water Bottle Making You Sick?

Clean your reusable bottle…daily! Did you know your reusable water bottle, no matter what it is made of, needs to be washed every day? Failure to wash your bottle daily, even if you only use it for water, could cause you to get sick. The moist environment that remains in your bottle is the perfect place for

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Collage of full body workouts and body part specific workouts.
Workouts

Full Body Workout or Body Part Specific Workout

Which is the right workout for you? The best way to answer that question is with another question… What are your goals?  Each type of workout has its place depending on what you are looking to do.  All of the classes that are held at Coach Mel’s are full body workouts, their intention is to

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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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Recent Newsletters

Move Forward with a Positive Stride

Don’t let something negative control your future While watching the show “A Million Little Things” last week there was a quote that stuck with me

Time Flies

When I was thinking about what to write about this week so many things came to mind but then, while I was getting dressed this

Can Cancer be Prevented?

Can we prevent cancer? As I mentioned last week, I’m a very optimistic person, but cancer brings out the worst in me. I’m not sure

Being a Cancer Survivor

Early Detection is Key to Cancer Survival Seven years ago TODAY, I heard the words no one wants to hear, “you have cancer”.  The flood

Burnout is Real – Part 4

by Shakira Crespo Burnout tips review #1 – Turn to others for help #2 – Reframe the way you look at work #3 – Reevaluate

Burnout is Real – Part 3

Burnout Tip Review The first tip was to turn to other people and the second tip was to reframe the way you look at work.

Burnout is Real – Part 2

How to Reframe the Way You Look at Work by Shakira Crespo Last week we started with Tip #1 on how to reduce or work

Burnout is Real – Part 1

When I was the softball coach at Miss Porter’s School I had the pleasure of working with several young ladies. In the next few weeks

Listen to Your Body

It’s Amazing How Much Your Body Can Tell You No news is good news Think about this for a minute, when everything is good, you

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