MelFit Healthy Times Fall 2022

Healthy Times health fitness lifestyle

Stop by The Brew Bar and try my healthy drinks and food items!

“With the help of MelFit and Melissa Valdovinos, I have taken control of my life again from out of control weight gains. Through nutritional education and personal support, I have made changes in my nutrition and health that I have lost 96 pounds so far and still losing. This has all given me a new outlook on life physically and mentally.”

- Keith Warner

letter from our team

We are so excited to launch MelFit Healthy Times to our online and local community. We will be publishing our magazine seasonally. Our promise to our readers is to connect, inspire, and motivate you. We hope this edition brings you value and leaves you feeling empowered.

Cheers to your Health

on the cover

Melissa Valdovinos

Josh Melior

Pictured on our cover is Coach Mel the creator of MelFit Cover Photographer Kibbee Walton

Melissa Valdovinos was born and raised in beautiful Coeur d’Alene, Idaho. She has been a thriving entrepreneur since the age of 27. She has owned many businesses; including multiple coffee shops, clothing boutiques, and a catering company. She owns her own property management company and is always seeking new land development opportunities.

Melissa is married to her husband Iggy and has two stepdaughters, Marissa and Talia. Between the two girls they have four Grandchildren. Melissa’s dog Oscar is also considered a part of the family and a great running partner.

Melissa started Metamorphosis Personal Training Studio many years ago in Post Falls, Idaho. The original studio was in the garage of a friends' house. After three years, she moved into her Spokane Street studio and quickly built a large clientele. She is known for her work ethic and ability to connect with her clients on a personal level.

Melissa is a Certified Personal Trainer, Nutrition Coach, Chef, Food Prep/Food Shopping Expert, Marathon Coach, and Life Coach. Her success stories include many clients who have lost over 100 pounds in less than a year. She has worked with clients who were bulimic, anorexic, and morbidly obese. She is helping clients who have lost hope and have been told to have Gastric Bypass Surgery. She is currently working with a client who was almost 600 pounds and they just hit their first 100 pound weight loss goal. Melissa prides herself on reversing Type 2 Diabetes, high cholesterol, high blood pressure, and most auto immune diseases. She also works with Athletes and just launched her first 6 Week Shred Program for advanced clients.

Melissa has hosted many monthly food prep classes in her kitchen, further ensuring that her clients reach their goals. She feels strongly about teaching her clients that it all “starts” with food. Teaching people to how to cook Whole Foods and prepare for the week ahead is the key to her clients longterm success. She gives each client the tools they need to lose and maintain their weight loss forever. As a business woman, she gives you the cost breakdown of her meals. Her meals range from $2.50-$3.50 per meal. She will prove to you that eating healthy does not cost more than eating processed foods.

Melissa’s many notable physical achievements include the completion of several 1/2 and full marathons and later becoming a Marathon Coach. She is an avid road biker and has completed the Coeur d’Fondo, a 90-mile bike race in her home town. She has a “stay ready” approach to life. She has maintained her impressive weight loss for almost 20 years. She was formerly a size 15 and now maintains a size 3. With over 20 years of experience as a health and fitness Coach, she can’t wait to share her vast expertise on all things health, fitness, and nutrition with you.

Josh Melior was born and raised in North Idaho. Josh graduated from Post Falls High School in 2016. From there, he went on to attend and graduate from Duke University, receiving his degree in digital media and marketing. Josh was fortunate to gain advanced knowledge of each of the eight most important digital marketing domains, from the industries most recognized experts. Josh’s expertise includes videography, photo/video editing, website design, and search engine optimization. Josh prides himself on being a social media expert and enjoys helping his clients with advanced digital marketing.

Josh Melior collaborated with fitness expert Melissa Valdovinos to create "MelFit." This dynamic duo are the Yin and Yang of the digital fitness industry. When Josh is not busy working on MelFit, he enjoys watching sports, including the Seattle Seahawks, the Los Angeles Lakers, and the Spokane Chiefs, a local hockey team.

Josh’s mission and passion are to empower, build, and create epic content for “Melfit” and you.

MelFit Chai Tea

Ingredients:

2 tsp ground cardamom

2 tsp ground allspice

2 tsp ground nutmeg

4 tsp ground cinnamon

2 tsp ground cloves

6 tsp ground ginger

Preparation:

Hot chai tea:

1. Steam 1 cup of your favorite non dairy milk. You can also heat up in a small saucepan on the stovetop.

2. Add 1 tsp (or more if you like it stronger) of chai tea mix to the bottom of your tea mug.

3. Add 1 cup steamed non dairy milk (hemp and coconut are creamier) and top with additional cinnamon if you prefer. I also like using pumpkin spice.

4. Add 1 black tea bag (optional). Gently press the tea bag with the back of a spoon a few times to release the tea or just let steep for 2-3 minutes in the hot milk.

5. Add a few drops of stevia or monk fruit sweetener if you prefer a sweeter chai tea.

Iced chai tea:

1. I have a special whisk I like to use. It is specifically for matcha tea. I use it every day to stir my chocolate collagen and feel like it is a great investment. Otherwise you can use a mini whisk or spoon. Add 1 tsp of chai tea mix and 1 cup of non diary milk to a tall glass and mix well.

2. Add 1 cup of non dairy milk and mix well.

3. Add 1 cup of ice and mix well.

4. In a separate coffee mug add 1 black tea bag (optional) and a small about of hot water. 2 ounces should be enough. Using the back of a spoon, gently press the tea bag to release the flavor. If you know you want the tea bag, you can also add the chai tea mix in the hot water to dissolve.

5. Pour the tea in the glass and stir well. Top with cinnamon or pumpkin spice.

6. Add a few drops of stevia or monk fruit sweetener if you prefer a sweeter chai tea.

Instructions:

Fall Back Into Healthy Habits

Part 1

Written By Coach Mel

If so, join the club of many others who have been on a free-for-all this Summer. Like most, you may have had every intention of losing weight or at least maintaining your weight this Summer, but that went out the window after the first few weeks or so of amazing sunshine. If you have been on the water, hiking, camping, and having a lot of company, you are not alone. I literally had 30 straight days of company and am now sitting here writing this article and catching my breath. Although I love the go, go, go of Summer, I really crave routine. Success “is” found in your daily routine. What is it that you have gotten away from? Is it your workouts? Is it cooking healthy meals? Is it walking every day? Whatever it is let’s unwrap the issue and find a solution.

1. STRENGTH TRAINING:

The most common thing I hear at the end of Summer is that people are not getting in their strength training workouts. I know everyone loves fun workouts such as hiking, swimming, kayaking, and paddle boarding, but we have to keep our muscles strong. Skeletal muscle mass is our biggest asset when it comes to recovering from injuries, especially from a fall. Having an adequate amount of muscle raises your basal metabolic rate, better known as your BMR. These are the calories we burn at rest. This number is established by a calculation of height, weight, and age. Look up BMR calculators on Google to see what your BMR is. The more muscle you have the higher your BMR is which in turn allows you more calories to maintain your weight or lose weight.

2. FOOD PREP:

This is a huge problem for most people in the Summer. We are attending lots of barbecues, and social gatherings, and we are just flat on the move! We are buying fewer groceries and eating out more. If this sounds like you and you don’t know how to get out of this cycle then listen up! I always try to give good advice on things you can do during the Summer to get by such as grilling lean protein and adding veggies. This is great for a while, but let’s just face it eventually we have to start cooking some “full” meals again. Here are a few ways to easily get back on track. “K.I.S.S.,” keep it simple Sally or Sam. I say this to myself all the time. Just start with one meal. Find a healthy meal on the MelFit App and make it. I create meals for food prep, so most meals are 6 portions. Just this one small step can get you back into the routine. The meal will taste so amazing it will have you wanting more. From there figure out a healthy breakfast and lunch. If you are worried about not getting the calories or macros correct, simply reach out to me and I can recommend a plan that fits your health and fitness goals.

3. WATER:

It seems so simple and silly, but with all the other fun drinks that Summer has to offer sometimes the simple H2O our body needs, takes a backseat. How do I start getting my water in and up again? Just start with one day! Just like the meal you just cooked, water has the same concept. Once you add this back in you will crave that water again. You will improve digestion, your skin will look better and you will be less hungry. My best tip for water is to figure out how much water you need and get a bottle. For instance, if you weigh 200 pounds you need 100 ounces of water; that is half your body weight in ounces. If you have a water bottle that is 32 ounces you need to fill it up 3 times. I would suggest the “rubber band” trick. Simply place 3 rubber bands around your water bottle, and every time you drink one bottle, remove a rubber band. When the bands are gone you are done. If you need to, add lemons, limes, oranges, and herbs to give your water more flavor.

Coach Mel’s Grandson Isaiah

4. DOWNTIME:

Have you noticed you have had little to no downtime this Summer? This is a big deal! I have never wanted to be alone so much in my life! I do love people and entertaining, but we all need to have a little solace and quiet time. I received 2 really great books for my birthday and am longing for some downtime to read them. Something about escaping into a book can calm you down and quiet the mind. Constant stimulation is unhealthy. It is ok to be quiet and be still; this is funny coming from someone who barely stops moving all day, but at least I now do sit down here and there during the day. I used to feel like a loser if I wasn’t accomplishing something every second of the day until my feet hit the floor, now I do not feel guilty in any way, shape, or form for taking some downtime for me.

5. DAY PLANNER:

This is my saving grace! I schedule everything from workouts to work! If it is not on the books, it does not happen. I have to tell you, the “old” me would start panicking on Sunday evening and that panic would lead into Monday morning. That version of my old self would make a list of 12 things and try to accomplish all of them in one day. What was wrong with this picture?

EVERYTHING! I was so hell-bent on getting my list done that I would not stop to eat and everything I did was half a**ed! I decided to adopt this phrase…….”If it’s worth doing it’s worth doing right!” I learned this from my dear friend Peter and it has stuck with me since the day I heard it. He was SO right! I was not doing my best! For what? Just to get things crossed off my list? I decided to change this pattern. How did I do it? I would take 3 of the most important things on my list and do them REALLY WELL! Next, I would ask myself if I had time and energy to do anything else on my list REALLY WELL! If the answer was no, I would move to the next day. Same routine……I would prioritize 3 things again and do them really well. This concept of breaking things down can often be referred to by me as eating an elephant. I say this in my workout videos all the time. “How do you eat an elephant?” One bite at a time my friends!

I hope you enjoyed this article and take something from it. Please feel free to reach out to me if you need any health and fitness advice or if you just want to share how one of the above steps worked to help you “fall back into healthy habits!”

MelFit Paleo Pumpkin Bread

Gluten/dairy free

Servings: 10 slices

8 x 4 loaf

Ingredients:

1 1/2 cups blanched almond flour

1/2 teaspoon kosher salt

3/4 teaspoon baking soda

2 1/2 teaspoons ground cinnamon

1/2 teaspoon ground cloves

1/4 teaspoon ground nutmeg

4 large eggs

3/4 cup canned pumpkin

1/4 cup maple syrup or honey

1 tsp. pure vanilla extract

1/2 cup dairy-free dark chocolate chips, nuts, or dried fruit

1. Preheat oven to 350 degrees. Lightly coat a 8 x 4 inch loaf pan with nonstick spray, line with parchment paper that hangs over the sides and spray the parchment paper.

2. In a large bowl, stir together the almond flour, kosher salt, baking soda, cinnamon, cloves, and nutmeg. In a separate bowl whisk together the eggs, pumpkin, maple syrup, or honey, and vanilla.

3. Make a well in the center of the dry ingredients, then pour in the wet. Gently stir, just until combined and the flour disappears. Fold in any desired mix ins. Chocolate chips, nuts, and dried fruit.

4. Scrape into prepared loaf pan and smooth the top. Bake for 42 to 48 minutes, until a thick toothpick comes out clean. Place the pan on a wire rack and let cool 30 minutes. Gently lift out the bread with the parchment paper overhang and place on the rack to finish cooling completely. Slice and enjoy!

Nutrition: Calories: 115 Carbs: 12.7 grams Fat: 6.6 grams Protein: 3.9 grams

MelFit Paleo Pumpkin Bread

Fall Back Into Healthy Habits

Part 2

Written By Coach Mel

If this is you again……join the club! I don’t know what happens with the hustle and bustle of Summer, but things certainly end up where they “don’t” belong! Yikes! Has your garage become a catch-all? I don’t know about you, but I can’t function with everything around me being completely unorganized. If you read Part 1, let’s apply those principles!

HOW DO WE EVEN START?

My house is like something off of hoarders! Not really, but sometimes it feels that way. Use the steps I use for my day planner. Do 3 things really well each day. In this case, maybe you do “1” thing really well. Ask yourself what room is the most important and keeping you from your health and fitness goals. Here’s a good example.

KITCHEN: Is your fridge packed with non-MelFit foods and your pantry overflowing with things people have left or that you “bought” for other people? Yes, I have done that as well. The fact of the matter is that those foods start to temp us and keep us from reaching our health and fitness goals. What do we do with all this crap? Organize the keepers, and donate or toss the rest! Start with a clean slate. Organize your pantry and give your fridge a good wipedown. Take out the veggie drawers and scrub, scrub, scrub! Yeah! Make way for the good stuff!

NOW, WHAT???

Go buy some healthy food! Stock up on plenty of fruits, veggies, lean meats, salad stuff, and complex carbohydrates.

WHAT ROOM NEXT?

For me, it would be the garage! It catches all things! Take a little time and organize! Just like the food that was lurking around, use the same concept; organize the keepers, and donate, or toss the rest. If there is anything worth selling, throw it on Facebook Marketplace. Larger items sell fast, don’t bother with the small stuff. Save your time for more important things like the next room you are going to organize!

CLOSET:

I have been running and gunning out of my closet all Summer! Everything seems to happen fast in there! I see people with benches in their closets and wonder how I can every have time to sit on one. So here we are again using the same concept as the garage. Organize the keepers, donate or toss the rest! “K.I.S.S.,” keep it simple Sally or Sam. If you haven’t worn it in 1 year it is for sure a donation. Clothes are so cheap nowadays it is easier to part with things.

I am not going to bore you with more rooms! You get the picture! How do you eat an elephant? One bite at a time! Break it down my friends! Before you know it that elephant will be eaten and you can efficiently work on being your best self!

MelFit Paleo Pumpkin Chili

Cook time: 30 minutes

Ingredients:

1 tablespoon olive oil

1 large white onion diced

6 cloves minced garlic

1 medium pepper any color

1 medium jalapeño

1.5 pounds grass fed ground beef

2/14.5 ounce cans fire roasted tomatoes

1 cup chicken broth

1 tablespoon Paprika

1 tablespoon Chili Powder

1 teaspoon cinnamon

1/15 ounce can pumpkin puree

Himalayan Sea salt to taste

Instructions:

1. In a large dutch oven or pot over medium heat, add the olive oil, onions and garlic. Cook until onions are translucent.

2. Add the peppers and cook for 3-5 minutes.

3. Add the ground beef and cook until browned, about 8-10 minutes.

4. Add the tomatoes, broth and spices. Simmer for 5 minutes.

5. Add the pumpkin. Continue to cook for 10 minutes to allow flavors to meld together.

6. Divide between 6 bowls and garnish with your favorite toppings.

MelFit Paleo Pumpkin Chili

Fall Back Into Healthy Habits

Part 3

Written By Coach Mel

YES! I personally think that Fall and Winter are the best times to buckle down and start reaching those health and fitness goals. What I notice most about Winter is that there are fewer social gatherings and fewer temptations. Not to say that we are all going to become hermits and hibernate like a bear this Winter, but hopefully your pace of full speed ahead at least slows a little. I pride myself on teaching clients how to lose weight and maintain their weight year-round. I love taking Fall and Winter to focus on extra strength training and Summer can be used for more outdoor activities.

If you stay active during the Summer you should not have to worry about losing too much muscle, but I wouldn’t take a huge break from strength training. I feel like Fall/Winter is a great time to roll up your sleeves and get in the kitchen. Start learning how to food prep and how it can help you save money, lose weight, and lose excess inflammation. If you are looking for some help in the kitchen I am your girl! I have recorded myself making every recipe on the MelFit App. Even the most novice cook can make my recipes. I am a chef and can cook you a 7-course meal, but I also can make easy 25-minute recipes for busy people!

BACK TO THE QUESTION……….ARE SUMMER BODIES REALLY MADE IN THE WINTER?

I don’t want to burst anyone's bubble, but let’s be real people. If you have a significant amount of weight to lose and you start in May or June, it may not happen for you next Summer. Give yourself time to fail and succeed! Give yourself time to learn about your triggers. Find your tribe and know when to ask for help. My favorite saying is about the flat tire. If you have one flat tire are you going to ask me for a knife to slash the other 3? No way Jose! Your kids are in the car and it’s Winter. Ask the MelFit Army to help you fix the flat and let’s move on. Setting realistic goals and timelines is key to success. If you can stop putting an “end” date on things then you have truly evolved. The ultimate epiphany that we call all have after experiencing MelFit is this……….This journey we are on is forever! MelFit is a lifestyle! We are all just trying to figure out a sustainable lifestyle without deprivation forever! Let’s get busy this Fall and Winter so we don’t have to panic when the first bird sings, or even worse when the temp. heats up and you realize you haven’t done anything about your health! For once, let’s not be that person! It’s like the first time you go into the New Year without having to set resolutions. How good would that feel? Summer is the same way! How about avoiding that dead panic we have every year when we try on our jean shorts? Thanks for embarking on my Fall Back Into Healthy Habits 3 Part Series! I hope I inspired you! Never give up! Who knows………if you start now you may be celebrating that LBD or suit AND not be making weight loss your New Year’s Resolution! Being a minority is hard, but being healthy is worth every drop of blood, sweat, and tear that got you here!

Review of 3 Day Detox:

I did the 3 day detox right after Christmas.. I felt like crap my face was broke out and just needed to do something to reset and prepare going into the 6wk shred.

I loved all the food, even my husband was raving about it and my 9yr old daughter split my morning smoothie with me (she loves mel’s smoothies).

Personally it was the perfect amount of food. I did want a snack but out of habit not hunger.

I lost exactly 1lb each day probably could have been more if I did a workout during the 3 days and I felt so much better and my acne started clearing up.

Success Story

“The feeling of defeat has been crushed by confidence, loving myself, and smiling from ear to ear that I accomplished losing 36.9 lbs in 12 weeks. ”

I honestly don't even know where to start and I can't thank Melissa enough for changing my life. I was an athlete all-star through high school and even 2yrs of college. I went to the NJCAA Championships 2yrs in a row for my college and was an All-American in the high jump. I was fit and fast!!! I've been a cowgirl my whole life and have ridden horses since I could sit up. Therefore, I have always been super strong. I will never forget my Grandma telling me she couldn't wait for me to have kids so I could be fat like everyone else. It really bothered me. I had my son at almost 30 and I struggled to get my weight off.

I was in an abusive situation that caused me to spiral downhill and take the blame for everything. I felt like my metabolism was broken. It didn't matter whether I ate a lot or a little, I couldn't lose. I was drained, I had no energy for life period. … my son, my animals… I was depressed and ran down. I had heartburn every day and would randomly choke eating food. My joints were inflamed and I hurt daily! I had brain fog and couldn’t think clearly or remember anything. I was exhausted when I woke up. I had no energy. I know I already said that, but having energy is so important in life. Something had to give!!! I saw my cousin Dawn's pics of when she did her 12week Bootcamp with MelFit and I reached out to her. Contacting Melissa was the best thing I could've ever done for myself. I've known Melissa since we were kids. She had me come over and we talked about my goals and plans for myself! I had 2 weeks before I went on a trip to Vegas and she said then let's get started!!! I was mind-blown!!! I had lost 16 pounds before I ever went on vacation. That was 16 pounds I didn't have to pack around with me. Here I thought my metabolism was broken!!!

Nope, I just wasn't fueling it with the proper nutrition. Not only does Mel teach you how to eat healthily, but shopping for the right things to eat clear down to the spices and sauces is amazing!!! Teaching me how to meal prep and cook delicious healthy food is the best thing to learn for my body. When I left Mels’ house I was crying and broken emotionally and physically. I was embarrassed to take our selfie together to send to her twin sister Melanie, because I hated who I was and how I looked. Now I feel so confident, like I can accomplish anything. The feeling of defeat has been crushed by confidence, loving myself, and smiling from ear to ear that I accomplished losing 36.9 pounds in 12 weeks. I fit in clothes that have been stashed in totes for years. I'm beyond grateful for Mel and her program. If I could give it 10 stars I would give the program a million. I can't believe I almost reached my goal in 12 weeks I only have 14.9 pounds more to go!!! I feel so blessed and thankful!!!! When people say they're eating healthier and cleaner, now the first thing that pops into my head is “what does clean healthy eating look like to you?” Going through the MelFit Bootcamp opened my eyes to a whole new level of eating healthy food that tastes out of this world.

Thank you, Mel, You are simply such a blessing to not only me but all of us whose lives you're changing.

Forever Grateful your friend, Dusty - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Please listen to the MelFit Podcast Episode #30 for the full version of Dusty’s interview.

Dusty’s Podcast On YouTube: https://youtu.be/-BsuH_G9TEo

Dusty's Facebook: https://www.facebook.com/dusty.mavityboone

Dusty's Instagram: https://www.instagram.com/dustydawn60

MelFit Pumpkin Waffle

Prep time: 4 minutes

Cook time: 21 minutes

Total time: 25 minutes

Servings: 6 small Waffles or 3 large

Ingredients:

1/2 cup of pumpkin puree

1 cup almond flour

2 large eggs

1/2 cup non-dairy milk

1/4 tsp. vanilla

1/2 tsp. baking powder

Coconut oil spray or coconut oil for greasing waffle iron

all ingredients in blender and blend until smooth.

2. Liberally grease the top and bottom plates of the waffle iron with coconut oil.

3. Ladle 1/3 cup of blended batter (or amount specified by your waffle iron instructions) into the center of the waffle plate.

4. Close the waffle iron and let cook about 7 minutes. If the waffle iron is still steaming, let cook longer.

5. Open waffle iron, remove waffles with rubbernecked spatula and eat up!

Nutrition:

Inspiring People

Melissa: Why did you reach out to me?

Dusty: I am going through a divorce and going to counseling and trying to get stronger. I saw my cousin Dawn on Facebook and I was miserable in my own skin and I didn’t like how I looked and felt. I had heartburn almost every day and I had no energy. I felt literally completely miserable and I just wanted to be healthy again and ride my horses. I wanted to be able to go do outdoor activities that I used to do. I saw Dawn’s before and after pics and she said that she was doing MelFit, so I decided to reach out to you for help.

“My internal happiness, my confidence, and I feel young again and athletic again. I do not feel my age..”

Name 3 things that have really changed for you since changing your lifestyle.

I was embarrassed by how I looked when I saw you, but now I feel so good. I didn’t even want to take a selfie with you to send to your sister Melanie. I hide behind the camera because I was embarrassed about how I looked.

Melissa: What were you like as a kid?

Dusty: I grew up on the North Fork of the Coeur d’Alene river on a quarter-horse ranch. I stayed very active riding my horses, riding bikes, swimming, and was involved in every sport I could be involved in. I never sat down until I fell asleep at night. I had a very fun childhood up the river. I ran track and field for 8 years and got a scholarship to North Idaho College and I made it to the N.J.C.A.A. track championships. I was an all-American in the high jump, and the triple jump was my favorite. I still hold the record in the middle school for 5’ for 8th grade for over 30 years; to this day the record hasn’t been broken.

Melissa: When did you start to gain weight?

Dusty: I was a string bean growing up and had teachers call me Ichabod Crane because I was so skinny. Even through college I never had a weight problem. I went from riding horses to rodeoing on them and I don’t think I had a weight problem until after I met my ex-husband and had my son. After I had him I struggled with my weight. I started at 155 when I met my exhusband and I was 196 when I had my son. After that, I got up to 226.8 before I got a hold of you. I think stress and frustration made me hold cortisol.

Melissa: How long had you been overweight?

Dusty: My son is now 17, so basically 18 years because I count the pregnancy. My son has never seen me thin and he stares at me almost in disbelief and it makes me so happy.

Melissa: What have you tried for weight loss in the past?

Dusty: I have tried Plexus slim twice and cutting back on food. After working with you, I realize now that my body thought I was starving it so it just stored fat and I just kept gaining more and more weight.

Melissa: What was your weight holding you back from?

Dusty: It was holding me back from living my life and what I wanted to do. I am an active person and I couldn’t do that anymore. I can jog 2 miles now which feels so good because I was a track athlete. I was miserable and I couldn’t ride my horses without feeling weak and not solid on top of them. I felt like there was a possibility they could buck me off. Horses can sense your confidence and your fear, so this is a big deal.

Melissa: What was your mental state when you started MelFit?

Dusty: I was a hot mess! I was in bad shape physically and had no organization when it came to cooking healthy foods. I knew how to cook, but not healthy foods. I remember that I had trouble swallowing and had a lot of heartburn and indigestion. The week I changed the food I have not had heartburn ever since.

Melissa: Why did you start the week of Thanksgiving and go to Las Vegas?

Dusty: I started on November 22, 2021, which was the week of Thanksgiving. I contemplated my start date and you said to just start. I was going on a trip to Vegas and I asked you if I should wait and I am so glad I didn’t because I lost 16 pounds in two weeks. I was so excited because that was 16 pounds that I didn’t have to pack around in Vegas. I was more conscious about what I was eating because I had already started and lost 16 pounds. I would recommend that anyone “JUST START” because everything can be figured out and MelFit is not about perfection. Thanksgiving was my free day and I even tried to make MelFit-approved recipes for my holiday. They were a hit and even my younger kids gobbled up all the food and had no idea that there were food swaps. I also did the same thing for Christmas.

Melissa: Did you know how to cook before MelFit?

Dusty: Yes, but not like this. If I would have had the knowledge back when I finished my career in track and field and I could have cooked like this and eaten amazing food, I would have never had 18 years of being overweight and I would not have been miserable.

Melissa: Had you ever food prepped before MelFit?

Dusty: No I haven’t, but I will tell you it saves you money when you only buy what you cook. I get my shopping list each week and I only buy what’s on the list. I love having my food prepped, especially for work. I love the grab-and-go of having my food ready.

Melissa: How much weight did you lose on the MelFit 12-Week Bootcamp?

Dusty: 36.9 pounds in 12 weeks and I am the biggest loser ever on the MelFit 12 Week Bootcamp! I am competitive so that really helped.

Melissa: Do you fear the weight will come back?

Dusty: No, not at all. Before I would always lose weight on a plan and it would come back and I was so sad. I ended your plan and I was still losing because I am on the MelFit Monthly Maintenance Plan.

Melissa: How much weight have you lost after the MelFit 12-Week Bootcamp?

Dusty: I wanted to be 175. I started at 226.8 and I am now 161.5 and continue to lose well after the Bootcamp has ended. I have lost a total of 65.3 pounds so far.

Melissa: Where do you see yourself 5 years from now?

Dusty: Living my life happy and doing whatever I want to do. Going wherever I want to go and never letting my weight hold me back again.

Melissa: Name 3 things that have really changed for you since changing your lifestyle.

Dusty: My internal happiness, my confidence, and I feel young again and athletic again. I do not feel my age.

Melissa: What tips can you give for clients just starting on MelFit?

Dusty: I think being taught how to read labels really helped me. Also learning portion control is very helpful. I would also recommend journaling with pictures. It is one thing to write things down and to step on a scale, but if they don’t see the scale move they can visualize their body in inches and it’s mind-blowing. Mel only requires pics every 4 weeks, but it really helped me to take pics weekly. Also, everyone debates when to start and the right time is NOW! There is never going to be a perfect time! I would tell people that when I started it was cookie and pie season and I did it!

Melissa: You have given me so many referrals, which is the biggest compliment ever. You have referred friends and even talked to strangers in the store about MelFit. What is the question you always ask someone who hasn’t started yet?

Dusty: “I ask them what does healthy look like to you?” “What does healthy food look like to you?” I get so many different answers and find that most people are very uneducated when it comes to health and fitness. “I also ask them what does healthy taste like?” I love your food and it tastes so amazing I would order it in a restaurant if you had one. - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Please listen to the MelFit Podcast Episode #30 for the full version of Dusty’s interview.

Dusty’s Podcast On YouTube: https://youtu.be/-BsuH_G9TEo

Dusty's Facebook: https://www.facebook.com/dusty.mavityboone

Dusty's Instagram: https://www.instagram.com/dustydawn60

CHRONIC INFLAMMATION

Written by Coach Mel

What is inflammation? Inflammation is a process in which your body’s white blood cells and the things they make protect you from infection from outside invaders, such as bacteria and viruses. Inflammation is the root cause of many diseases.

The best way to break down inflammation is by thinking about what happens when you have a wound. The wound swells turn red and hurts. This is inflammation and your body’s immune response to an irritant.

Photo Credit: Kibbee Walton Artisan Portrait

The thing people don’t think about that much is that living an unhealthy lifestyle is an “irritant” as well. Just like your body swells up when you sprain your ankle, your body also swells up when you continue to feed on inflammatory foods. Your body’s job is to keep you alive and constantly heal you. If you continually “poison” your body it WILL retaliate.

What foods cause inflammation?

Refined carbohydrates, such as white bread and pastries

French fries and other fried foods

Soda and other sugar-sweetened beverages

Red meat (burgers, steaks) and processed meats (hot dogs, sausage)

Margarine, shortening, and lard

These are just a few of the main common foods that cause inflammation.

How

do I know if I am carrying inflammation due to the food that I am eating?

The 5 cardinal signs are:

Redness

Swelling Heat Pain

Loss of function

I can tell by looking at someone whether they are living a healthy lifestyle or not. The redness of the face is a dead giveaway. Also, if people are consuming a lot of alcohol they tend to have redness and rosacea, which is a common skin condition that causes blushing or flushing and visible blood vessels.

What does inflammation from foods feel like?

Ongoing symptoms like diarrhea and gassiness could be signs of chronic inflammation, especially in the gastrointestinal tract. Among other things, this kind of inflammation can cause bloating and cramping. To this day if I eat any oils that are not MelFit approved I end up with a terrible gut ache. I have been eating clean for so many years my body does not tolerate inflammatory food.

How do I rid my body of inflammation?

Here are 7 tips for reducing inflammation in your body:

1. Eat anti-inflammatory foods.

If you didn’t already know this, MelFit is an anti-inflammatory nutrition plan. We don’t allow gluten, dairy, or processed sugar. Eat more fruits and vegetables containing omega-3 fatty acids. Some of the best sources of omega-3s are salmon, tuna, walnuts, and flax seeds. Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea, and some spices (ginger, turmeric, and rosemary).

2. Eliminate inflammatory foods. There is no grey area here! If you are not learning what to eat and how to cook, it is more than likely you are consuming inflammatory foods. The more Whole Foods you eat, the better off you are going to be. If you are eating out of a package you are consuming high amounts of sodium as well, which causes inflammation. Even healthy frozen dinners are high in sodium.

3. Control your blood sugar.

Avoid simple carbohydrates such as white flour, white bread, white pasta, refined sugar, and anything with high fructose corn syrup. Build all your meals around lean proteins and foods that are high in fiber such as vegetables and fruit.

4. Exercise and walk daily.

Do strength training at least 3 days a week. My MelFit 25-minute workouts are great for busy people and only require a mat and a set of dumbbells. Aim for 10,000 steps per day. Start small and build to this number if you are not already achieving this.

5. Loose weight and excess body fat.

People who are overweight carry more inflammation. Losing weight decreases inflammation. The best way to see this is to go to my Facebook or Instagram page. Look at some of my posts where I ask you how much weight you think a client lost. More often than not, people “look” like they have lost double or even triple the amount that the scale reflects. This is due to losing inflammation by switching to an anti-inflammatory meal plan. You end up looking really good and losing a ton of inches right away.

6. Manage stress.

Stress is a silent killer and can really be a roadblock when it comes to weight loss. Try to take time each day and have a moment of self-care. This can be as simple as reading, taking a bath, or meeting a friend for coffee.

7. Sleep.

This is huge! If you are not getting enough sleep it makes it very difficult to want to complete steps 1-6. Make sleep a priority and stick to a sleep/wake schedule every day.

How do I know how bad my inflammation is? How do I tell whether it is chronic or not? The problem with inflammation is that in the “early stages” it shows little to no symptoms for a long period. You may just feel slightly fatigued, or even normal. As inflammation progresses, however, it begins to damage your arteries, organs, and joints.

Left unchecked, it can contribute to chronic diseases, such as heart disease, blood vessel disease, diabetes, obesity, cancer, Alzheimer’s disease, and other conditions. Immune system cells that cause inflammation contribute to the buildup of fatty deposits in the lining of the heart’s arteries. These plaques can eventually rupture, which causes a clot to form that could potentially block an artery. When a blockage happens, the result is a heart attack.

How do I measure inflammation?

The most common way to measure inflammation is to conduct a blood test for C-reactive protein (hs-CRP), which is a marker of inflammation. Doctors also measure homocysteine levels to evaluate chronic inflammation. Finally, physicians test for HbA1c-a measurement of blood sugar-to assesses damage to red blood cells.

The good news…….. You CAN control, and even reverse inflammation. I see it all the time as my clients inform me that they are lowering or “totally” getting off of their medications. The number one thing that anyone can do to control inflammation is to live a healthy lifestyle, eat an antiinflammatory nutrition plan, start to move their bodies, and eventually strength train. MelFit is teaching thousands of clients how to shop, prepare, and cook Whole Foods. Our plans take the guesswork out of calorie and macro counting. We are so excited to continue growing our MelFit Army. For more information on Chronic inflammation please reach out to us on Facebook, Instagram, or e-mail us at Melfitcoaching@gmail.com. We would love to talk to you about how we can help reduce your inflammation.

Coach Mel

Nutritionist

Personal Trainer

Chef

Food Prep Coach

Food Shopping Expert