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

Read More »
Recipe for Exercise promotion

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

Read More »
Your brain on exercise fireworks

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

Read More »
Happy Easter banner

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

Read More »

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?

Read More »
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

Read More »
Chris pulling her oxygen tank during a group fitness walk

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,

Read More »
Screen showing virtual fitness classes as great for COVID-19 exercise options.

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

Read More »
Drop 2 Sizes Challenge promo with jeans
D2S Challenge

Drop 2 Sizes 8-Week Challenge

We are getting ready to kick-off our next Drop 2 Sizes challenge! The program starts on May 4th and finishes the on June 25th… just in time to get out the shorts! You will do 3 – 4 workouts per week and receive nutritional guidance, including grocery lists and weekly accountability meetings (from the comfort

Read More »

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

Scroll to Top

our drop 2 sizes challenge starts in...


Register now for information meeting!