MelFit Healthy Times Spring 2024

I am so glad and blessed to have Melissa in my life. She has been such a huge wealth of information with health and life. I call her “Slash”because she is a friend/nutritionist/ life coach/personal trainer. I have known Melissa for almost 20 years and supported her in two different latte stands, a personal training studio, and now with MelFit. So far I have lost 200 pounds with the help and guidance of Melissa. The research of the science behind health and fitness and personal investment she puts into each one of her clients is so reassuring and heart warming. I can’t wait to see what the future holds!

Keith Warner MelFit Lifer!

VIP FOOD PREPPING SERVICE

Local food prep service exclusively for MelFit Clients

Gluten-free, dairy-free, and no processed sugar.

Delivery available within a certain distance.

Weekly menu changes and is prepared by a chef/nutritionist.

6 days' worth of food that contains 3 meals, a dessert, and a snack.

Must be working on a nutrition plan with Coach Mel or must be a MelFit VIP Member.

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10. SPRING STRATEGIES FOR HEALTH & VITALITY

10 tips to help kick start your Spring.

24. MELFIT SWEET POTATO BROWNIES

At MelFit we replace not remove! Try this amazing recipe.

35. ASK THE PROFESSIONAL

Rapid fire questions asked by people starting their fitness journey.

Inspiring People

Eric Tipton talks about his 60-pound weight loss. Eric had a serious side by side accident 9 days into our program and he explains how and why he didn’t quit.

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 wish you a happy and healthy holiday season.

Cheers to your Health

Melissa Valdovinos

Josh Melior

on the cover

Pictured on our cover is Coach Mel the creator of MelFit & Oscar

Melissa Valdovinos, AKA Coach Mel: Empowering Lives Through Fitness and Entrepreneurship

Meet Melissa Valdovinos, affectionately known as Coach Mel, a woman on a mission to inspire and transform lives through fitness and entrepreneurship. With a strong faith in God, a loving marriage spanning 22 years to her husband, Iggy, and a cherished role as a stepmother to two daughters and a grandmother to four, Coach Mel's life is a testament to hard work, resilience, and unwavering dedication.

Hailing from Idaho, Coach Mel is a true advocate for movement and an active lifestyle. She's an Idaho native who has spent over 30 years on the snowboarding slopes, alongside enjoying activities like running, hiking, rollerblading, and biking. The very thought of a desk job is enough to make her cringe; she thrives on staying active.

Her entrepreneurial journey is nothing short of remarkable. For decades, Coach Mel has been a serial entrepreneur, embarking on a new business venture every four years since she was 27. With a relentless work ethic, she's put in over 80 hours a week to build and eventually sell most of these businesses. Despite facing the challenge of being underestimated as a woman in business, Coach Mel stands tall, always ready to steer any project she takes on.

Four years ago, Coach Mel sold her brick-and-mortar fitness studio but couldn't imagine a life of retirement. Instead, she channeled her energy into realizing a dream: the creation of MelFit, her own health and fitness app. For $29.99 per month, MelFit offers a treasure trove of workouts and recipes. With over 2,000 downloads and counting, it's on track to reach 3,000 by the end of the year, making it a powerful tool for anyone seeking a healthier lifestyle.

Coach Mel is a true multi-talent. She dons numerous hats – chef, personal trainer, food prep coach, food shopping expert, marathon coach, life coach, podcaster, and even the mastermind behind her own magazine, "MelFit Healthy Times." Over four years, she's developed 12 nutritional and gut health plans to provide individuals with the accountability and private coaching they need to reach their wellness goals.

In addition to her entrepreneurial endeavors, Coach Mel and her husband actively invest in real estate and rentals. Her drive to empower and give purpose to others fuels her every endeavor.

Above all, Coach Mel passionately believes that weight loss is the gateway to greatness. She's a living testament to this belief, having transformed herself from a size 15 at 5'1.5" to a remarkable size 1, a physique she has maintained for over two decades. She leads by example, imparting her knowledge and helping others achieve their fitness goals and newfound self-confidence.

As she continues her journey, Coach Mel's ultimate goal is to be remembered as a successful businesswoman who empowered countless individuals to build self-confidence and achieve their dreams. She stands as living proof that with the right mindset and unwavering determination, the possibilities are endless

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.

Please check out the MelFit Podcast for motivation and inspiration! MelFit

Podcast is located on page 2 of the app. Thanks for tuning in!

SPRING STRATEGIES FOR HEALTH & VITALITY

Written By: Coach Mel

1. Seasonal Eating: Fresh Spring Produce and Nutritional Benefits

Spring brings a vibrant array of fresh produce, bursting with flavor and essential nutrients. From juicy strawberries to tender asparagus and crisp spinach, the season offers a cornucopia of healthful options to tantalize your taste buds and nourish your body. One of the most enticing aspects of spring produce is its nutritional profile. Take strawberries, for example. These ruby-red gems are not only delicious but also rich in antioxidants like vitamin C and flavonoids, which help protect cells from damage caused by free radicals. Asparagus, another springtime favorite, is a nutritional powerhouse, boasting high levels of folate, fiber, and vitamins A, C, and K.

One of the most enticing aspects of spring produce is its nutritional profile. Take strawberries, for example. These ruby-red gems are not only delicious but also rich in antioxidants like vitamin C and flavonoids, which help protect cells from damage caused by free radicals. Asparagus, another springtime favorite, is a nutritional powerhouse, boasting high levels of folate, fiber, and vitamins A, C, and K.

For example, the fiber found in asparagus and spinach can aid digestion and promote gut health, while the antioxidants in strawberries may help reduce inflammation and lower the risk of chronic diseases like heart disease and cancer.

But perhaps the best part about spring produce is its versatility. From salads and smoothies to stir-fries and soups, there are endless ways to enjoy the bounty of the season. Try adding sliced strawberries to your morning oatmeal, tossing asparagus spears with olive oil and garlic for a simple side dish, or throwing fresh spinach into a vibrant green smoothie. With so many delicious options to choose from, eating healthfully has never been more enjoyable—or more delicious.

2. Outdoor Fitness: Embracing Nature for Exercise and Well-being

As the days grow longer and the weather grows warmer, there's no better time to take your workout outdoors and soak up the rejuvenating benefits of nature. Whether you're hiking through the woods, cycling along scenic trails, or practicing yoga in the park, outdoor exercise offers a myriad of advantages for both body and mind.

Research has shown that spending time in nature can have a profound impact on our physical and mental well-being. For starters, outdoor exercise provides a change of scenery, which can help alleviate boredom and make workouts feel less like a chore. The fresh air and natural surroundings also offer a welcome respite from the hustle and bustle of daily life, allowing us to unwind, destress, and reconnect with ourselves and the world around us.

But the benefits of outdoor exercise go beyond just mental and emotional well-being. Studies have found that exercising outdoors can lead to greater feelings of vitality and energy, as well as improved mood and self-esteem.

The varying terrain and uneven surfaces of outdoor environments also engage different muscle groups and challenge our balance and coordination, resulting in a more effective and functional workout.

Of course, safety is always a priority when exercising outdoors, so be sure to dress appropriately for the weather, stay hydrated, and protect yourself from the sun's harmful rays with sunscreen and protective clothing. With a little preparation and planning, outdoor exercise can be a fun and rewarding way to stay active, healthy, and happy all season long.

3. Spring Cleaning for the Body: Detoxification and Cleansing Tips

Just as we spring clean our homes to clear out clutter and make way for new beginnings, our bodies can benefit from a little spring cleaning too. While the idea of detoxification and cleansing has become increasingly popular in recent years, it's important to approach it with caution and common sense. Instead of resorting to drastic measures like juice fasts or extreme diets, consider taking a more gentle and sustainable approach to detoxification. Start by focusing on whole, nutrient-dense foods that support the body's natural detoxification processes. Fresh fruits and vegetables, whole grains, lean proteins, and healthy fats are all excellent choices for promoting detoxification and overall health. In addition to nourishing your body with wholesome foods, there are several other simple yet effective ways to support detoxification and cleansing. Drinking plenty of water helps flush toxins from the body and keep the digestive system functioning smoothly, while herbal teas like dandelion root and milk thistle can help support liver health and promote detoxification.

Regular exercise is another important component of a healthy detoxification routine, as it helps stimulate circulation, support lymphatic drainage, and sweat out toxins through the skin. Practices like yoga, tai chi, and qigong are particularly beneficial for promoting detoxification and overall wellbeing.

Finally, don't forget to prioritize rest and relaxation as part of your spring cleaning routine. Getting an adequate amount of sleep each night allows your body to repair and rejuvenate itself, while stressreducing activities like meditation, deep breathing, and massage can help calm the mind and promote a sense of balance and harmony.

By adopting a holistic approach to spring cleaning that focuses on nourishing the body, supporting its natural detoxification processes, and promoting overall health and well-being, you can feel refreshed, rejuvenated, and ready to embrace the season ahead.

Would you like me to continue with the rest of the topics?

4. Mental Spring Cleaning: Strategies for Renewing Your Mindset

Spring isn't just a time for tidying up our physical surroundings—it's also an opportunity to declutter our minds and cultivate a sense of mental clarity and renewal. Just as we clean out our closets and drawers, we can take stock of our thoughts, beliefs, and attitudes, and let go of anything that no longer serves us.

One powerful way to engage in mental spring cleaning is through the practice of mindfulness. Mindfulness involves paying attention to the present moment with openness, curiosity, and acceptance, without judgment or attachment. By bringing awareness to our thoughts, feelings, and sensations as they arise, we can become more attuned to the patterns and habits of our minds and make conscious choices about how we want to respond.

Another effective strategy for renewing our mindset is through the practice of gratitude. Taking time each day to reflect on the things we're thankful for can help shift our focus from what's lacking to what's abundant in our lives, fostering a greater sense of contentment, joy, and well-being. Journaling is another valuable tool for mental spring cleaning. Writing down our thoughts, feelings, and experiences can help us gain clarity, process emotions, and uncover insights about ourselves and our lives. Whether it's freeform writing, gratitude journaling, or reflective writing prompts, the act of putting pen to paper can be incredibly therapeutic and transformative.

Finally, don't underestimate the power of decluttering your physical space to support mental clarity and renewal. A cluttered environment can lead to feelings of overwhelm, stress, and distraction, while a tidy and organized space can promote a sense of calm, focus, and creativity. Take some time to clear out the clutter from your home or workspace, and notice how it affects your mood and mindset. By engaging in mindfulness, gratitude, journaling, and decluttering, you can clear out mental cobwebs, cultivate inner peace and renewal, and approach the spring season with a fresh perspective and an open heart.

5. Gardening for Health: Benefits of Growing Your Food

There's something inherently satisfying about growing your food—watching seeds sprout, plants grow, and vegetables ripen under your care and attention. But beyond the joy of gardening, there are numerous health benefits to be gained from cultivating your own fruits, vegetables, herbs, and flowers.

First and foremost, gardening is a form of physical activity that offers a wide range of health benefits. Whether you're digging, planting, weeding, or watering, gardening engages multiple muscle groups, promotes flexibility and dexterity, and provides a low-impact cardiovascular workout. Studies have shown that regular gardening can help lower blood pressure, reduce stress, and improve overall physical fitness.

In addition to the physical benefits, gardening also offers a host of mental and emotional rewards. Spending time outdoors in nature has been shown to boost mood, reduce anxiety and depression, and enhance feelings of well-being and connection. Gardening also provides a sense of purpose and accomplishment as you watch your efforts bear fruit (literally and figuratively) and enjoy the fruits of your labor.

But perhaps the most compelling reason to grow your food is its nutritional benefits. Freshly picked fruits and vegetables are not only more flavorful and nutritious than store-bought produce, but they also retain more of their vitamins, minerals, and antioxidants. Plus, when you grow your own food, you have complete control over how it's produced and harvested, allowing you to avoid harmful pesticides, herbicides, and other chemicals.

Whether you have a sprawling backyard garden or just a few pots on a sunny balcony, there are endless ways to get started with gardening. From planting a kitchen herb garden to cultivating a vegetable patch or creating a colorful flower bed, the possibilities are limited only by your imagination and creativity. So roll up your sleeves, grab your gardening gloves, and get ready to reap the countless health benefits of growing your own food.

6. Allergy Management: Coping with Seasonal Allergies Naturally

As the days grow longer and the flowers begin to bloom, many people find themselves sneezing, sniffling, and rubbing their itchy eyes—all telltale signs of seasonal allergies. If you're among the millions who suffer from hay fever, pollen allergies, or other springtime allergens, fear not—there are natural ways to find relief and enjoy the beauty of the season.

One of the simplest and most effective natural remedies for seasonal allergies is local honey.

Consuming raw, unfiltered honey produced by bees in your area can help desensitize your body to pollen and reduce allergy symptoms over time. Just be sure to choose honey that's produced within a 50-mile radius of your home to ensure it contains the local pollen you're allergic to.

Nasal irrigation is another natural remedy that can provide relief from allergy symptoms by flushing out allergens and irritants from the nasal passages. Using a saline solution or a neti pot to rinse your sinuses can help relieve congestion, reduce inflammation, and alleviate symptoms like sneezing, itching, and nasal discharge.

In addition to local honey and nasal irrigation, there are several herbal supplements that may help alleviate allergy symptoms naturally. Quercetin, a flavonoid found in fruits and vegetables like apples, onions, and berries, has been shown to have anti-inflammatory and antihistamine properties that can help reduce allergy symptoms. Stinging nettle is another herbal remedy that has been used for centuries to treat allergies, thanks to its natural antihistamine and anti-inflammatory effects.

In addition to these natural remedies, there are several lifestyle changes you can make to reduce your exposure to allergens and minimize allergy symptoms. Keeping windows closed during peak pollen times, using air purifiers and HEPA filters in your home, and showering and changing clothes after spending time outdoors can all help reduce allergen exposure and alleviate symptoms. By taking a proactive approach to allergy management and incorporating natural remedies and lifestyle changes into your routine, you can enjoy the beauty of spring without the bothersome sniffles and sneezes.

INTRODUCING WHAT IF YOU GAVE YOURSELF A YEAR?

7. Sun Safety: Tips for Enjoying Sunlight Safely and Vitamin D Benefits

As the sun emerges from its winter hibernation, many of us eagerly flock outdoors to soak up its warm rays and bask in its golden glow. While sunlight offers numerous health benefits, including mood enhancement and vitamin D production, it's essential to enjoy it safely and responsibly to protect your skin and overall well-being.

One of the most important ways to enjoy sunlight safely is by wearing sunscreen with a broadspectrum SPF of 30 or higher. Apply sunscreen generously to all exposed skin, including your face, neck, ears, and hands, and reapply every two hours or after swimming or sweating. Be sure to use sunscreen even on cloudy days, as UV rays can penetrate clouds and cause sunburn. In addition to sunscreen, wearing protective clothing can help shield your skin from the sun's harmful rays. Opt for lightweight, tightly woven clothing that covers as much skin as possible, and consider wearing a wide-brimmed hat and sunglasses with UV protection to protect your face and eyes.

Seeking shade during peak sun hours, typically between 10 a.m. and 4 p.m., can also help reduce your risk of sunburn and skin damage. When outdoors, look for shaded areas such as trees, umbrellas, or awnings, and take frequent breaks indoors to give your skin a rest from the sun. While it's important to protect your skin from sunburn and skin cancer, it's also essential to balance sun safety with the need for vitamin D, which is produced in the skin in response to sunlight. Aim for 10 to 30 minutes of unprotected sun exposure on your arms, legs, or back a few times a week to help maintain optimal vitamin D levels. If you're unable to get enough sun exposure, consider taking a vitamin D supplement to ensure you're meeting your daily needs. By following these sun safety tips and enjoying sunlight responsibly, you can reap the benefits of sunshine while protecting your skin and overall health.

8. Springtime Self-Care Rituals: Nurturing Your Body and Mind

As nature awakens from its winter slumber and bursts into bloom, spring offers the perfect opportunity to nurture your body, mind, and spirit through self-care rituals that promote health, happiness, and well-being.

One of the simplest and most effective self-care practices is spending time in nature. Whether it's taking a leisurely walk in the park, picnicking in a meadow, or hiking through the woods, spending time outdoors can have a profound impact on your mental and emotional well-being. Nature has a way of soothing the soul, reducing stress, and promoting feelings of peace and tranquility. In addition to spending time in nature, practicing mindfulness can help you cultivate a greater sense of presence, awareness, and appreciation for the beauty of the season. Whether it's through meditation, deep breathing exercises, or mindful movement practices like yoga or tai chi, taking time to slow down and tune in to the present moment can help reduce stress, improve mood, and enhance overall well-being.

Another important aspect of springtime self-care is nourishing your body with wholesome foods that support health and vitality. Load up on fresh fruits and vegetables, whole grains, lean proteins, and healthy fats to fuel your body with the nutrients it needs to thrive. And don't forget to stay hydrated by drinking plenty of water throughout the day.

Finally, don't underestimate the importance of rest and relaxation as part of your self-care routine. Getting an adequate amount of sleep each night allows your body to rest and rejuvenate, while engaging in activities that bring you joy and pleasure can nourish your soul and replenish your spirit. By prioritizing self-care and incorporating practices like spending time in nature, practicing mindfulness, nourishing your body with healthy foods, and prioritizing rest and relaxation into your daily routine, you can cultivate a greater sense of health, happiness, and well-being this spring and beyond.

9. Embracing Change: Harnessing the Energy of Spring for Personal Growth

Spring is a time of transition—a season of renewal, growth, and transformation. As nature bursts into bloom and the world awakens from its winter slumber, so too can we harness the energy of the season to embark on our own journey of personal growth and self-discovery.

One of the most powerful ways to embrace change and foster personal growth is by cultivating a mindset of openness, curiosity, and willingness to learn and grow. Rather than resisting change or clinging to the familiar, approach new experiences with a sense of curiosity and wonder and be open to the possibilities that arise.

Another important aspect of embracing change is letting go of what no longer serves us—whether it's negative thought patterns, limiting beliefs, or unhealthy habits. Just as we prune away dead branches to allow new growth to emerge, so too can we release anything that weighs us down or holds us back from realizing our full potential.

Setting meaningful goals and intentions for personal growth can also help harness the energy of spring and propel us forward on our journey. Whether it's learning a new skill, cultivating healthy relationships, or making positive lifestyle changes, setting clear goals and taking consistent action toward achieving them can help us grow and evolve into the best version of ourselves. Finally, don't forget to celebrate your progress and accomplishments along the way. Every step you take toward personal growth, no matter how small, is worthy of recognition and celebration. By acknowledging your successes and honoring your journey, you can cultivate a greater sense of selfawareness, self-compassion, and self-confidence as you continue to evolve and grow.

By embracing change, setting meaningful goals, and celebrating your progress, you can harness the energy of spring to cultivate personal growth, transformation, and renewal in your life.

10. Sleep Hygiene: Adjusting Your Routine for the Changing Seasons

With the arrival of spring comes longer days, warmer temperatures, and the promise of new beginnings. But as the seasons change, so too can our sleep patterns, making it important to adjust our sleep routines to ensure we get the restorative rest our bodies need to thrive.

One of the most important aspects of sleep hygiene is maintaining a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time each day helps regulate your body's internal clock and promotes more restful and rejuvenating sleep. Aim for seven to nine hours of sleep each night, and try to create a relaxing bedtime routine to signal to your body that it's time to wind down and prepare for sleep.

Creating a comfortable sleep environment is another key component of good sleep hygiene. Keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows that support your body and promote restful sleep. Limit exposure to screens and electronic devices before bedtime, as the blue light emitted by these devices can interfere with your body's natural sleepwake cycle and make it harder to fall asleep.

In addition to maintaining a consistent sleep schedule and creating a comfortable sleep environment, practicing relaxation techniques like deep breathing, progressive muscle relaxation, or guided imagery can help calm your mind and prepare your body for sleep. Experiment with different relaxation techniques to find what works best for you, and incorporate them into your bedtime routine to promote more restful and restorative sleep.

By prioritizing good sleep hygiene and making adjustments to your sleep routine as the seasons change, you can ensure that you get the restorative rest your body needs to feel refreshed, rejuvenated, and ready to embrace the joys of spring.

MelFit Chicken Buddha Bowl

Time: 30 minutes

Serves: 4

Ingredients:

1 medium sweet potato, washed and sliced (approx. 15 ounces)

2 cups jasmine rice, steamed (I use my rice cooker and leave on warm)

1 pound chicken breasts, sliced into strips

1/2 cup red cabbage, shredded

4 cups greens (spinach, spring mix, kale, or your favorite green)

1 jalapeño or Serrano, thinly sliced

2 small limes, 1 quartered for bowl and 1 for chicken marinade)

1/2 cup shredded or matchstick carrots

1 cup chopped cilantro, 1/2 cup for topping and 1/2 for marinating chicken

1/2 tsp Himalayan sea salt for sweet potatoes and the same amount for chicken

1/4 tsp cracked black pepper for sweet potatoes and the same amount for chicken

1/2 tsp garlic powder

Buddha Bowl Sauce:

2 TBS pure maple syrup

1/4 cup tahini paste

2 TBS lemon juice

1 TBS sesame oil

1/2 tsp salt

1 TBS water + more needed (up to 1/3 cup)

Add tahini paste, lemon juice, maple syrup, sesame oil, and salt to a food processor or high speed blender and blend until smooth. Gradually add water.

Instructions for bowl:

1. Take chicken strips and season both sides with salt, pepper, and garlic powder. Place in a glass container with lid or ziplock baggie. Add juice from 1 lime and 1/2 cup cilantro. Toss well. Marinate for at least 20 minutes in the refrigerator.

2. Take sliced sweet potatoes and spray with non stick cooking spray and sprinkle with salt, pepper, and Italian seasoning. Toss well and cook at 390 in the air fryer for 10-15 minutes or until soft. The edges should be brown and crispy. Note: You can use the same method in the oven on a baking sheet lined with parchment paper or a silicone liner.

3. Spray a medium pan with MelFit approved non stick cooking spray. Turn heat to medium high and add the chicken strips and cook 5-7 minutes, flipping halfway. Cook until chicken is cooked completely through. Set aside.

4. Assemble bowls by taking a large bowl and placing the rice on the bottom. Next add the greens, cabbage, carrots, cilantro, jalapeños, and chicken. Squeeze lime on top and drizzle Buddha bowl sauce.

MelFit Sweet Potato Brownies

Servings: 8

Prep time: 5 minutes

Cook time: 20 minutes

Total time: 25 minutes

Ingredients:

1 1/2 cup sweet potatoes, peeled, cooked, and mashed

1/2 cup smooth almond butter plus 2 more Tbs for swirling 2 eggs

1/4 cup cacao powder

2 Tbs coconut sugar

1/4 tsp baking soda

1/2 cup dark chocolate chips divided in half (I use bake believe)

Himalayan sea salt

4. Drain sweet potatoes in a colander and transfer to a mixing bowl and mash with a fork.

5. Add 1/2 cup almond butter and an egg to mashed sweet potatoes and mix well.

6. Add 1/4 cup cacao powder, coconut sugar, and 1/4 tsp baking soda.

7. Fold in 1/4 cup of the chocolate chips to the brownie batter.

8. Add the brownie batter to a parchment paper lined 8 x 8 baking pan.

9. Swirl 2 Tbs nut butter by dolloping and then dragging a knife through the nut butter. Then sprinkle the rest of the chocolate chips on top evenly.

10. Bake for 12 minutes and then take out and slam on the counter to evenly distribute the batter. Also sprinkle with a little Himalayan sea salt if desired. Place back in the oven for an additional 12 minutes.

11. After cooling, cut the brownie into squares. Enjoy with non-dairy ice cream or cool whip (not logged in this recipe).

MelFit Cranberry Lemon Drop

1.5 ounces gluten free vodka

2 ounces of Unsweetened Cranberry Pomegranate Juice or regular cranberry; same brand (R.W. Knudsen)

1/2 the juice of a large lemon and more for slices

A few drops of stevia or monk fruit

MelFit approved sugar for the rim (I used truvia; it is sweetened with Stevia and erythritol)

A few cranberries for garnish (optional)

A sprig of rosemary for garnish (optional)

A slice of lemon for garnish (dried lemons look amazing)

2 ounces or more club soda or flavored sparkling water depending on how big your martini glass is (I like La Croix Lemon)

Equipment:

Martini Shaker

Shot Glass

Martini Glass

Directions:

1. Add all ingredients “except” the club soda to a martini shaker, place the lid on, and shake well.

2. Lastly, add the club soda or sparking water and shake (not as hard or it will bubble over).

3. Pour into a martini glass that has been rimmed with sugar. I use a lemon slice that is slit in the middle and rub around rim of glass and then pour a little sugar on a plate and dip glass in sugar.

4. Garnish with a few cranberries, a lemon and rosemary and enjoy!

Success Story

I'm not one to write reviews often, and expressing how incredible Mel is and how instrumental she was in guiding and supporting me through the life changes I desperately sought has proven challenging—it took me longer than expected to put it into words. Mel effortlessly eliminates the confusion surrounding nutrition and workouts. Her weekly meal plans were not only easy to follow but also delicious, simplifying everything from grocery shopping to mealtime. Admittedly, there was a learning curve initially, but Mel's unwavering support made it manageable throughout. The results speak for themselves; adhering to her plan yields undeniable progress. Even during moments of imperfection, Mel remained incredibly supportive—I never felt judged or criticized for slipping off the nutrition or workout regimen. With Mel, it's more than just having a fitness coach; it's gaining a passionate, supportive, and highly knowledgeable partner in your journey toward health and wellness. I wholeheartedly endorse Mel and her program!

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Inspiring People

You seem very calm about the direction you are going. What has changed now?

“I am not focused on a number on the scale, but being fit, healthy and happy. I am able to do things I want to do with my family.”

Coach Mel: How much weight have you lost with MelFit?

Eric: 60 pounds and counting! I lost 9.2 pounds on week 1!

Coach Mel: What happened 6 days after you started our MelFit 12-Week Bootcamp Phase 1?

Eric: I was dumping grass and rolled my side by side. I ended up in the hospital and broke my collarbone, punctured my calf, and broke my tooth.

Coach Mel: What were you thinking about your future?

Eric: My wife Sandy called you, and you gave me ideas on soft foods I could eat. You stated that it’s 90% nutrition and that just focusing on the food would get results. We decided to press on and are so glad.

Coach Mel: How much weight did you lose on MelFit 12 Week Bootcamp Phase 1?

Eric: I lost 37 pounds with no exercise.

Coach Mel: What was the next step for you after phase 1?

Eric: I wanted to add the exercise aspect and the nutrition and see what would happen, so I went on to the MelFit Phase 2 Bootcamp.

Coach Mel: What happened after adding exercise along with the nutrition?

Eric: I lost another 22 pounds to date. I feel stronger and have made a goal of hiking the Pacific Crest Trail, a 70-mile hike with an elevation gain of 16,000 feet.

Coach Mel: In our podcast, you speak about getting to 190 and doing Ideal Protein. What is different now between MelFit and what you have done in the past?

Eric: The food was easy, but I knew it wasn’t long-term sustainable. I didn’t exercise because the calories were so low. Now, I am struggling to get in all the food you give me, and I am excited to learn about food timing and what certain foods do for my energy and training. I know this is sustainable long term.

Coach Mel: You seem very calm about the direction you are going. What has changed now?

Eric: I am not focused on a number on the scale, but I am fit, healthy, happy, and able to do what I want with my family.

Coach Mel: Do you still need help in any area of health and fitness?

Eric: Yes, I still need to work on the consistency of the times that I work out.

Coach Mel: Who is your biggest cheerleader?

Eric: My wife, Sandy, is my biggest cheerleader. She made all my food and helped me recover from my accident. I could hardly get to the bathroom by myself. She is amazing, and I couldn’t have done it without her.

Coach Mel: What advice do you have for anyone who hasn’t started their health and fitness journey yet?

Eric: Don’t wait, and there is a way out. You can have the life you want to lead and the experiences. You can have healthy relationships with nutrition and understand how to live life. “Don’t put off until tomorrow what you can do today.”

Coach Mel: What does the future Eric look like, act like, feel like, and speak like?

Eric: This is an easy question to answer as a long-term planner and thinker. I know that I am not going to be stressing about my weight. I will be active and enjoy the activities that I want to do. I will be very happy with where I am and not be fixated on not feeling great about myself.

Coach Mel: Where do you see yourself five years from now?

Eric: I will be an empty nester as my daughter will be off to college. I will be traveling with my wife and doing fun things.

Coach Mel: What is your favorite quote:

Eric: “Great things are not done by impulse, but by a series of small things that are brought together.”

Vincent Van Gogh.

Coach Mel: What would it be like to not worry about your weight and have weight on your mind? What is going to be different now?

Eric: I have set a larger goal of being a Centenarian, which means I want to live to 100! I am in a different headspace, and I am learning as I go along on my journey. This time, I don’t feel like there has to be an exit strategy. I have all the tools in my tool belt to be successful. I just want to wake up and feel good. I understand nutrition better and know how to do it now.

Ask The Professional

RAPID FIRE QUESTIONS FOR COACH MEL

Written by: Coach Mel Photo Credit: Kibbee Walton Artisan Portrait Studio

WHY DON'T FAD DIETS WORK?

Fad diets typically don't work for several reasons:

• Unsustainability: Fad diets often promote extreme or highly restrictive eating patterns that are difficult to maintain over the long term. Once the individual stops following the diet, they usually revert to old eating habits and regain any lost weight.

• Nutritional deficiencies: Many fad diets eliminate entire food groups or severely restrict calorie intake, leading to nutritional imbalances and weaknesses. This can negatively impact overall health and energy levels.

• Metabolic slowdown: Rapid weight loss from restrictive diets can decrease metabolic rate as the body adjusts to fewer calories, making it harder to lose weight or maintain weight loss in the future.

• Lack of individualization: Fad diets are often promoted as one-size-fits-all solutions, ignoring individual differences in metabolism, genetics, and lifestyle factors that influence weight loss and overall health.

• Focus on short-term results: Fad diets prioritize quick weight loss over longterm health and sustainable habits. They often fail to address underlying issues related to behavior change, emotional eating, and overall well-being.

• Potential health risks: Some fad diets promote unbalanced eating patterns or the use of supplements and products with questionable safety and efficacy, putting individuals at risk for adverse health effects.

Overall, the key to successful and sustainable weight loss is adopting a balanced, varied diet that provides essential nutrients while promoting healthy eating habits and lifestyle behaviors for the long term. Consulting with a registered dietitian, nutritionist, or healthcare professional can help individuals develop a personalized approach to nutrition and weight management that is safe, effective, and sustainable.

DOES ALCOHOL AFFECT WEIGHT LOSS?

Yes, alcohol can affect weight loss for several reasons:

• Caloric Content: Alcohol is caloriedense, with around seven calories per gram. Consuming alcoholic beverages adds extra calories to your diet, which can contribute to weight gain if not accounted for within your overall calorie intake.

• Decreased Inhibitions: Alcohol consumption can lower inhibitions and impair judgment, leading to overeating or making poor food choices that are high in calories, fat, and sugar.

• Metabolic Effects: The body prioritizes metabolizing alcohol over other macronutrients like carbohydrates, fats, and proteins. As a result, consuming alcohol can temporarily slow down the metabolism of these other nutrients, potentially affecting weight loss efforts.

• Increased Appetite: Alcohol consumption can stimulate appetite and lead to increased food intake. This effect, combined with the disinhibition it causes, can consume more calories than intended, hindering weight loss progress.

• Liver Function: The liver plays a crucial role in metabolizing alcohol. Excessive alcohol consumption can impair liver function over time, affecting its ability to metabolize nutrients effectively and potentially impacting overall metabolic health. While moderate alcohol consumption may not significantly hinder weight loss for everyone, excessive or frequent alcohol intake can undoubtedly impede progress. It's essential to be mindful of alcohol consumption and consider its caloric content and potential impact on overall dietary choices when trying to lose weight. Additionally, excessive alcohol consumption can have numerous adverse health effects beyond weight gain, so moderation is essential for both weight management and overall health.

HOW DO PEOPLE "STAY" MOTIVATED?

Staying motivated can be challenging, but there are several strategies people use to maintain their motivation:

• Set clear goals: Establishing specific, measurable, achievable, relevant, and time-bound (SMART) goals can provide clarity and direction. Break down larger goals into smaller, manageable steps to make progress more achievable and trackable.

• Find your why: Understanding your reasons for pursuing a particular goal can provide intrinsic motivation. Reflect on the benefits and outcomes you hope to achieve: improved health, personal growth, or a sense of accomplishment.

• Visualize success: Visualizing yourself achieving your goals can help reinforce motivation and build confidence in your ability to succeed. Create mental images or use visualization techniques to imagine yourself overcoming challenges and reaching your desired outcomes.

• Seek support: Surround yourself with supportive individuals who encourage and motivate you. This could include friends, family members, mentors, or support groups with similar goals or experiences. Accountability partners can help keep you accountable and motivated along the way.

• Celebrate progress: Acknowledge and celebrate your achievements, no matter how small. Recognizing your progress and milestones can boost confidence and provide positive reinforcement to stay on track.

• Stay flexible: Be willing to adapt and adjust your approach as needed. Setbacks and obstacles are inevitable, but viewing them as learning opportunities rather than failures can help maintain motivation and resilience.

• Practice self-care: Take care of your physical, emotional, and mental well-being to sustain motivation in the long term. Prioritize activities that recharge and rejuvenate you, such as exercise, relaxation, hobbies, and spending time with loved ones.

• Stay inspired: Surround yourself with sources of inspiration, whether through books, podcasts, videos, quotes, or role models who exemplify the qualities or achievements you aspire to. Drawing inspiration from others can reignite motivation and drive.

• Focus on progress, not perfection: Embrace the journey and focus on continuous improvement rather than striving for perfection. Celebrate your efforts and growth along the way, knowing that progress is still progress, no matter how small.

By incorporating these strategies into your routine and mindset, you can cultivate and sustain motivation to pursue your goals effectively. Remember that motivation fluctuates over time, so nurturing and maintaining it through consistent effort and self-awareness is essential.

WHEN IS THE BEST TIME OF DAY TO WORK OUT?

The best time of day to work out can vary depending on individual preferences, schedule constraints, and specific fitness goals. Here are some considerations for different times of day:

• Morning: Exercising in the morning can jumpstart your metabolism, boost energy levels, and set a positive tone for the day. Morning workouts help establish a consistent routine since there are typically fewer distractions or schedule conflicts early in the day. Additionally, some research suggests that morning exercise may improve adherence and consistency. However, it's essential to warm up properly and listen to your body, as morning workouts may feel more challenging due to stiffness and lower body temperature upon waking.

• Afternoon/Evening: Exercising in the afternoon or evening allows more time to wake up, hydrate, and fuel your body. Many people find that they have more strength, flexibility, and endurance later in the day, making it an optimal time for more intense or challenging workouts.

• Additionally, exercising in the late afternoon or evening can relieve stress and help unwind after a busy day. However, some individuals may experience difficulty sleeping if they exercise too close to bedtime, so listening to your body and adjusting your workout timing is essential.

Ultimately, the best time of day to work out is the time that fits your schedule, preferences, and energy levels. Consistency and adherence to a regular exercise routine are critical factors in achieving fitness goals, so choose a time that allows you to be consistent and enjoy your workouts. Experiment with different times of day to see what works best for you, and don't hesitate to mix it up based on your schedule and how you feel on any given day.