MelFit Healthy Times Summer 2022

Summer 2022

Healthy Times health

fitness

lifestyle

Summer Survival Series Healthy Hiking Foods

Boating 101

BBQ Without Blowing It

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

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Summer 2022

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Table of Contents 11. SUMMER SURVIVAL SERIES Learn how I navigate through the Summer with ZERO weight gain while enjoying boating and BBQ’s. Come hike with me if your local and read about my tips!

20. MELFIT TERIYAKI BURGERS These stand alone! They are a crowd pleaser for any BBQ!

28. SUCCESS STORIES Ashley Craig talks about how CONSISTENCY finally won in her life. No more yo-yo plans!

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Inspiring People Rob Elder talks about how he switched from a lifelong restaurant career to a becoming successful Realtor.

featured in this issue 28

Summer Survival Series……………….12 Success Stories………………………….28 Recipes…………………………….……15 Inspiring People…………………………32 Ask The Professional….…………..……36 5

Healthy Times

health

fitness

lifestyle

Creator/ Designer/ Editor Melissa Valdovinos melfitcoaching@gmail.com Digital Media Creator/ Marketing Josh Melior joshmelfit@gmail.com Cover Photographer Kibbee Walton Artisan Portrait Lead Writer Coach Mel Contributors Melissa Valdovinos Josh Melior Ashley Craig Rob Elder Kibbee Walton

@melfitcoaching melfitcoachingllc

The information provided in this magazine is for educational purposes only, and does not substitute for professional medical advice. Information in MelFit Healthy Times is copyrighted and must not be reprinted, duplicated, or used without permission. Copyright © 2022

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 Melissa Valdovinos Josh Melior

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

Cover Photographer Kibbee Walton www.artisanportrait.com

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 tness expert Melissa Valdovinos to create "MelFit." This dynamic duo are the Yin and Yang of the digital tness 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 “Mel t” and you.

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Summer 2022

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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 Certi ed 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 rst 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 rst 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 tness Coach, she can’t wait to share her vast expertise on all things health, tness, and nutrition with you.

About Us

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1400 N Meadowwood Ln • Liberty Lake 509-891-7790

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Summer Survival Series

Coach Mel’s Top 5 Hiking Foods and Tips!

Written by Coach Mel

Bring on the heat! We all love Summer and all the outdoor activities that come along with it. If you’re like me, you enjoy taking your workout outside and changing up the routine that you typically do inside all Winter. I really like the challenge of a long hike. If you don’t already know about it, there’s an app called All Trails that helps you find hikes anywhere you want to travel to. You can streamline your search by mileage, difficulty level, elevation gain, water reservoirs, and whether they allow dogs, etc.

Once you find a hike it is time to prepare! First and foremost you need a good pair of hiking shoes. I prefer Hoka Speed Goats. They can be purchased online or locally at Fleet Feet in Spokane or Coeur d’Alene. They are worth every penny! No slipping and they are roomy enough to allow for swelling from the heat without blisters.

From here I pack what I call my safety:

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SAFETY: 1. A FIREARM: You never know what animals you may encounter. Here in Idaho, we have mountain lions that like to eat humans.

2. SUNSCREEN: Try to get a travel size that will easily t into your pack.

3. Bug Spray: This is a lifesaver on any hike and your friends will be glad you packed it.

4. MINI FIRST AID KIT: Even if you just grab a snack-sized bag and ll it with band-aids, alcohol wipes, and ibuprofen, that will suf ce.

5. DILL PICKLE JUICE AND SALT PACKS: Salt is the rst electrolyte you lose when you sweat.

Pickle juice relieves cramps. They can be found at running stores and online. We had a friend that was in severe pain and was cramping from dehydration and low potassium levels, which resulted in a severe muscle cramp. The cramp caused tearing of the muscle bers which allowed for bleeding to continue into the muscle. Please note, my friend is an experienced hiker and in great shape so this could happen to anyone! We wish we would have had these things on our last hike to help him.

6. WATER: I would recommend a Camel Back or an off-brand model for any hike 5 miles or longer.

Make sure it holds at least 2 liters of water. The recommended dosage for adults: 2 cups (about 1/2) a liter of water for every 1 hour of hiking. Children: 1-2 cups of water for every hour of hiking.

If you are wondering what milage to start out with for your hikes, here is a quick guide. Rate what level best suits you. Start small and slowly build from there.

Dif culty scale: Easy: 1-5 miles with up to 1500 feet of elevation gain and loss.

Moderate: 5-8 miles with more than 1500 feet of elevation gain and loss.

Hard: 8-12 miles with more than 3,000 feet of elevation gain and loss.

Very hard: 12-15 miles with more than 4,500 feet of elevation gain and loss.

Extremely hard: More than 15 miles with more than 6,000 feet of elevation gain or loss.

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Whether you are a beginner hiker or an avid hiker, all of the above tips can help you stay comfortable and safe during your hike. I think that having a good experience is really what matters. I see families with dogs all the time and no one has the right shoes and generally not a drop of water or food on them. I tend to warn people when I see them that they may want to rethink the distance that they travel if they are carrying no supplies.

MY TOP 5 HIKING FOODS: My list was hard to narrow down, but I considered things that traveled well with zero to little ice and that are common things you may have stocked in your kitchen.

I try to keep my hiking foods clean, and de nitely like to take advantage of being able to have a few more carbs and calories on hike day.

Coach Mel’s twin sister Melanie McCreery

1.

FRUIT: I like apple slices sprinkled with lemon juice to prevent browning. Oranges and bananas travel well too.

2. JERKY: This has skyrocketed in price post-Covid, so a good alternative if you can toss a small ice pack in your bag, is turkey slices. I like Kirkland oven-roasted turkey or Jenni-O turkey is the next best choice. I love just grabbing a rotisserie chicken and shredding that to munch on as well.

3. TRAIL MIX: Start with a few nuts such as pecans, almonds, walnuts, macadamia nuts, pumpkin seeds, and sun ower seeds. Add a few dried fruits such as unsweetened cranberries, strawberries, blueberries, coconut, apricots, peaches, dates, golden raisins, pineapple, and apple slices. If you have a cooler, add dairy-free/sugar-free chocolate chips; if not, omit them as they will be a melted mess. Mix well and portion into snack-size baggies. Dried fruit really brings your blood sugar back up fast, especially dates. I used to keep these on my desk at my brick-andmortar studio for clients that were experiencing low blood sugar.

4. VEGGIES/NUT PACKS: I love that most stores are carrying individual nut butter. I love sun ower, almond, cashew, and macadamia nut butter. These are great to drizzle on carrot sticks, celery, and also on apples. Kids love these. If you have raisins in the trail mix your kids can make ants on a log.

In my opinion, this is like a little mini charcuterie box without all the dairy and gluten. Lots of fun things here to choose from.

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AFTER PARTY!!!

The after-party is my favorite part. We usually bring chairs and wait for everyone to come off the trail.

Here are a few things I like to pack for afterward.

1. Baby wipes and ip- ops; I hate it when my feet are dusty, swollen, and hot. I can’t wait to get back to the car and get my Hokas off! If you are going somewhere afterward, which we sometimes do, I like to at least wipe the dust off my feet and legs.

2. A cooler stocked with extra water, kombucha, sparkling water, beer for the guys, and seltzers for the girls if you drink.

3. Camp chairs; this is the best thing after you have hiked straight up the side of a mountain. It feels so good to just sit and chill!

4. After a bite just in case you get bit!

I hope you guys enjoyed reading about my hiking tips. I do nd that the more you are prepared the better your experience is, especially if you are hiking with kids and dogs. Make sure you bring plenty of water and food for the furry friends as they need to stay hydrated and fed as well. I hope you all experience some amazing hikes this Summer and please tag me if you used any of my tips and want to share where you went. We are making Scotchman’s Peak in Clark Fork Idaho a tradition on Labor Day weekend, followed by The Brew Fest at Sandpoint afterward. If anyone is interested please reach out to me. We have been going for a few years now and can help navigate and answer any questions. The google map directions are horrible and you will get lost. Let us save you the trouble and lead the way.

This is an intermediate/advanced hike and is approximately 9 miles with an elevation gain of 3,700 feet. This will come up on the All Trails app. March-October is the best time to visit. Cheer to an amazing Summer of accident-free hikes for you and your family!

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For the audio version of this article please check out the MelFit Podcast Episode #25

MelFit Trail Mix Serving size: 1/2 cup (not overflowing) Total servings: 10 Prep time: 5 minutes Ingredients: 1 cup Julian Bakery ProGranola (I like vanilla cinnamon cluster) 1/2 cup walnuts 1/2 cup pumpkin seeds 1/2 cup pecans Or 1.5 cups of your favorite nuts 1 cup dried fruit (no sugar added) dates, blueberries, strawberries, apricots, figs, and dates. You can chop or leave it whole.

5 tbs. dark choc chips (dairy-free if possible) 1 cup unsweetened coconut flakes

Instructions: Combine all ingredients in a bowl and divide 1/2 cup portions into baggies.

Note: Homemade trail mix is a treat!

Don’t abuse it. Only eat what is portioned out.

Use trail mix for traveling, hiking, and on the go! The reason we make it is because it is hard to nd a trail mix that doesn’t have dried fruit with “added” sugar in it.

Nutrition: This recipe is logged as Mel t Trail Mix Calories: 249 Carbs: 17.3 g Fat: 17.6 g Protein: 4.9 g

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Please check out the Melfit Podcast for motivation and inspiration! Find the Melfit Podcast on Apple Podcasts, Google Podcasts, or Spotify. Thanks for tuning in!

Summer Survival Series

HOW TO NAVIGATE SUMMER BBQ’S WITHOUT TOTALLY BLOWING IT! Written by: Coach Mel

PLAN! PLAN! PLAN! Everyone that knows me will tell you I bring food to any social function whether you ask me to or not.

The reason I do this is first and foremost so there is something at the BBQ that I can eat that is dairyfree, gluten-free, and has no processed sugar. The second reason is that I am a chef and love to cook and share my healthy creations. You will often see my husband driving a jet ski down the river with my giant red salad bowl headed to a friends house for dinner.

One time he even carried a Melfit Coconut Cake I made for a friend’s birthday. I was on pins and needles that he would dump all my hard work in the river!

What to bring: BEVERAGES: I always bring my own beverages because

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I am picky and don’t want to drink sugar all night long and unravel the weeks hard work and I don’t like beer. Here are a few things I always travel with.

Kombucha (Humm Zero Sugar (Amazon) or Bare Culture (local) Water bottle (32 ounces at least) Tip: For every alcoholic drink consume 1 glass of water.

If I feel like drinking I will bring some seltzers that have no malt. If you have ever wondered why some of these fun drinks give you a gut ache, now you know! You are looking for alcohol that is made from fermented cane sugar.

The ones that are malt free are: Truly’s Vizzy San Juan Seltzer’s There are a gazillion seltzers on the market now, so simply read the ingredients and search for ones that contain no malt liquor. Malt is derived from barley which contains gluten, and these drinks are not distilled, so the gluten remains in the bottle.

I also like cocktails mixed with vodka.

VODKA: My favorite Vodka is Ciroc because it is gluten-free and made from distilled from fine French grapes. A lot of your favorite Vodkas are not gluten-free. They do say that because vodka is distilled that it is gluten-free even when made with wheat and corn, but I don’t like to take the chance. We don’t allow white potatoes and corn on Melfit, so I like that there to be no grey area.

Ocean Vodka is also made from fermented cane sugar.

MIXERS: Club soda Sparkling waters with no artificial ingredients or additives. I like Bubly and LaCroix.

Stevia or monk fruit Freshly muddled herbs Fresh muddled fruit like strawberries, blueberries, watermelon, and raspberries Lemons, limes, oranges, and grapefruit

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LET’S GET TO THE FOOD!!!!

Of course, every BBQ needs some great sides right? Well, that’s super easy! You can always bring a healthy salad! If you need any ideas you can download the Mel t App for free recipes for 7 days!

Cancel anytime or stay on the app for $1/day! You will love our gluten-free, dairy-free, and no processed sugar recipes. If the protein source is going to be high in fat; ie ribs, burgers, hot dogs (yuck), or steaks, I will opt to bring a salad topped with some sort of protein like chicken or shrimp.

Everyone loves my Mel t Mexican Shrimp Salad. It is easy to prepare and is a good source of protein, fats, and carbs.

LEAVING BEFORE THE 10TH HOUR! What does this even mean? Well for me it means that we don’t let a fun BBQ at a friend's house turn into an “all-nighter.” There will be other times to visit friends and the consequences of our actions are not worth it. Tips that work for me.

1. Before we leave the house I discuss with my husband how long we will stay. I don’t want to “overstay” my welcome as I know how much work entertaining is and the last thing the host needs is a bunch of intoxicated friends that won’t go home. The invitation did NOT say SLEEPOVER! I don’t want anyone reading to think we are a bunch of alcoholics, but let’s face it Summer in Idaho brings a lot of gatherings that involve alcohol. From someone who works out every day, eats Whole Foods, and runs a business, this “frat-like” behavior doesn’t cut it for me. I want to wake up the next day with a clear head and accomplish something. I decide if I am going to drink or not before I leave. If non-drinking is the case I pack accordingly. If I decide it will be my free day I will plan how many beverages I will have. I am generally the driver, which I like because that keeps me from overdoing it on the alcohol.

2. Peer pressure! Don’t be peer pressured into staying longer than intended. Be rm about your choices and just leave! Heck, sneak out if you have too, I know I am guilty of that. I usually blame it on my dog or when my bestie’s daughter was younger we just said we had to go pick her up from the babysitter.

3. Try to get the group to engage in a physical activity instead of sitting around for hours. I love the corn hole trend! I think it is great to get everyone up and moving.

4. Offer to help the host clean up. This will ensure you get an invitation back and help you reach your step goal.

5. Skip the dessert! It won’t do you any favors! If you want something sweet bring a healthy dessert that you got off the Mel t App or stick to grazing on fresh fruit. I love watermelon in the Summer. If you are like me and you are a recovered food addict, you don’t have those wicked sugar cravings anymore and you don’t need those to come back.

I hope you enjoyed reading about my Summer BBQ survival tips. If you can relate to any of the above feel free to reach out and send me a message. Also, please let me know if you make the recipes on the following pages and how you enjoyed them. Cheers to a happy and healthy BBQ season!

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MelFit Pineapple Teriyaki Burgers Prep time: 15 minutes Cook time: 15 minutes Total time: 30 minutes Servings: 6 Ingredients: Teriyaki sauce: 1/2 cup of fresh-squeezed orange juice 2/3 cup Bragg liquid aminos 2 Tbs rice wine vinegar 2 cloves minced garlic 2 tsp powdered ginger 1 tsp crushed red pepper 1/2 tsp Himalayan sea salt 4 tsp arrowroot powder 4 Tbs water Stevia, a few drops to taste Burgers: 1 lb lean grass-fed ground beef 1 lb lean ground turkey 4 cloves minced garlic 2 tsp powdered ginger 1/2 cup chopped fresh cilantro 2 Tbs coconut aminos 2 tsp Himalayan sea salt 1 tsp black pepper Toppings/bun: 6 pineapple rings 1 red onion, diced into 1/2 inch thick slices 1 head lettuce, washed and separated for wraps

Instructions: 1. Over medium-high heat bring all of the teriyaki sauce ingredients (except for the arrowroot powder and water) to a boil in a small saucepan on the stove.

2. In a separate small bowl, stir the arrowroot powder and water together to create a slurry. Once the sauce is bubbling, whisk in the slurry mixture. It should thicken immediately.

3. Remove from heat until ready to use.

4. Combine all of the burger ingredients in a bowl and mix well using your hands. Form 6 patties, about 5 inches wide and 1 inch.

5. Grill 5-7 minutes per side, brushing some of the teriyaki sauce on each side before ipping.

6. While the burgers are cooking add the onion slices and pineapple rings to the grill.

7. Cook for 2-3 minutes per side until they have nice grill marks but are not too charred.

8. Serve the burgers with a lettuce wrap, extra sauce, red onion, and pineapple.

This recipe is logged in My Fitness Pal as Mel t Pineapple Teriyaki Burgers Nutrition: Calories: 359 Carbs: 19.2 g Fat: 12 g Protein: 34.1 g

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Summer Survival Series

Boating 101

Written by: Coach Mel

How to look good in your swimsuit/swim trunks “even” at the end of a busy boating season. I promise you that we can still have fun while reaching or maintaining our health and fitness goals.

I love boating! If you live in Idaho you either own a boat or have been invited on a boat. I remember years ago when I was 20 years old being invited to go boating. I just “showed” up. I didn’t even think about being prepared. Not only does it set you up for failure for the day, it is also not very

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courteous to the boat owner and others that “did” come prepared. So……if you want to don’t want to blow all your hard work each week on the weekend and get an invite back from the boat owner, listen up.

1. Prepare 2 coolers. One for food and one for drinks. If you really want to be successful and not spend a ton of money every weekend on eating out and drinking on the water, you will prioritize packing food and beverages for the day.

1. Cooler #1BEVERAGES: Stock lots of water, sparkling waters, and whatever drinks you like and lots of ice. If you are on a weight loss journey or trying to maintain your weight loss I would choose seltzer’s. They are easy to log if you are working with me on a nutrition plan and they are low in calories. Another good choice would be vodka mixed with club soda and lemon and limes. I measure my drinks so I don’t over do it. Again, for every drink you have, drink a glass of water and plan how much you are going to have to drink. If you over do it you can kiss any plans of being productive the next day goodbye. I also like to pack kombucha and sparkling water.

1. Cooler #2FOOD: Okay guys! Here’s the EASIEST THING EVER TO PACK ON THE BOAT!!!

CHARCUTERIE! IT’S ALL THE RAGE AND SO EASY! PROTEIN: I like to bring food that’s easy to grab and go and that I have around the house. I like to start with protein. Grab some Kirkland oven roasted turkey or rotisserie chicken that you removed the skin on and shredded.

Jerky also travels well on the boat.

Sabatino’s has the best chicken meatballs and sausages that you can air fry ahead of time and slice up. Bring some mustard for the sausages and Rao’s marinara for the meatballs. Canadian bacon and prosciutto are also great source of protein.

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VEGGIES: Cut up a variety of your favorite veggies. I like Melfit Whole 30 Dump Ranch or Bitchin Sauce. My favorite veggies are snap peas and radishes. Pilgrim’s Market has a Vegan Ranch that is to die for if you are local.

FRUIT: I like watermelon in the Summer and we also like to toss it in our drinks. We also love cherries, strawberries, blueberries, peaches, grapes, apples, and pears.

NUTS: We love cashews, macadamia nuts, almonds, and pistachios.

CHOCOLATE: We love a little chocolate on the boat. I like Lily’s Dark Chocolate Sea Salt. A little square per person is perfect for the sweet tooth. Chocolate chips are great too, but eat them right away before they melt!

CRACKERS: I love almond crackers, rice crackers, and sourdough Wasa Crackers.

CHIPS: I love plantain chips and Siete Tortilla Chips.

DIPS: I love me some Melfit Authentic Salsa or any salsa that is clean and sugar free. We love any of the Bitchin’ Sauces from Costco or Pilgrim’s if you are local. Guacamole is a great dip and most store bought versions are almost as good as homemade. I am obsessed with Primal Kitchen’s Buffalo Sauce.

CHEESE: We are dairy free at Melfit, but if you want cheese on the boat I would explore some non dairy options. They are really coming out with some great choices.

Miyokos makes a great cashew cheese. I like the Garlic Herb and Winter Truffle.

OLIVES: Any type of olive works great. A lot of grocery stores now have olive bars which is great and allows you to try a variety of olives without buying several jars.

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If you have time you can make up “individual” charcuterie” boxes. Make them nice and big and each person can just graze on this all day. If that is not an option and space/coolers are an issue, just put things in ziplock baggies so they lay flat and stack well. When you are ready to eat just get everything out for a “family” style picnic. Who doesn’t love a good spread! Have fun and just randomly group things together. There is no perfect board! Experiment and have fun.

I think the problem I have with charcuterie boards is that the protein is always salami and we don’t eat salami on Melfit. Also there is enough diary to stop up a cow on most platters. No one is losing weight eating dairy. In my opinion, diary is only for babies and animals trying to grow double their size. I have done extensive research on dairy and it’s affect on your body’s inflammation levels. Not to mention that dairy is as addictive as heroin. I promise you that once you prioritize eating your protein first, you won’t need to fill up on cheese. There are plenty of fun choices listed above, that the cheese and fat from the salami won’t be missed and either will constipation and weight gain that dairy causes.

SAFETY: SUNSCREEN: As always protect your skin by using sunscreen on your face and body and wear a hat! We all love the sun, but skin cancer is no joke. The water intensifies the sun beating on us too. Melanoma is the deadliest of skin cancers and rates of diagnosis for the disease have increased dramatically over the past three decades, outpacing most cancers.

LIFEJACKETS/THROW RING: Make sure there are enough life jackets on board for all people and kids wear them at all times. Sitting on the bow of the boat is not allowed while the boat is going. Always have a throw ring/cushion, fire extinguisher, and whistle on board. If you get inspected you will need all of these things. It is not a bad idea to have a portable cell phone charger in case you don’t have the power to charge your phone and you need to call for help. We also like to keep a portable battery charger on board. I can’t tell you how many times we have left the stereo on and came out to a dead battery.

DRINK RESPONSIBLY: Designate a driver just as you would in a car. The lakes and rivers can be just as dangerous as the road.

Obey all speed limit signs and watch for tubers/skiiers in the water. If you are on the Spokane River especially watch for deadheads. Always obey no wake zone signs.

If you are new to the area welcome! The season is short! Don’t waste a moment being inside! Get out and enjoy our beautiful Idaho! There is so much to see and do!

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MelFit Watermelon Cooler Serves: 10 Ingredients: Watermelon chunks (approximately 5 cups/enough to fill a large blender/Vitamix) Juice of 3 small limes Stevia or monk fruit to taste 3 sprigs of mint or more to taste (feel free to use basil or any other herb)

Instructions: 1. Take all ingredients except the club soda and blend well.

2. Next, pour the mix into large jars.

3. When ready to prepare a Mel t Watermelon Cooler, take a tall cup and ll halfway with ice.

4. Next, ll the glass 1/2 way with watermelon cooler mix.

5. Fill the rest of the way with club soda.

6. Garnish with a sprig of mint leaf.

Optional: 1. Keep this as a “mocktail” or add 1.5 ounces of gluten-free vodka and stir well.

Enjoy!

This mix should last in the refrigerator for 10 days.

This recipe is logged in My Fitness Pal as Mel t Watermelon Cooler Nutritional information: Calories: 23 Carbs: 5.5 g Fat: 0.1 g Protein: 0.4 g

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MELFIT 3 DAY DETOX

LOSE WEIGHT & INFLAMMATION NOT A JUICE CLEANSE NO STARVATION PURCHASE BREAKFAST HERE AT THE BREW BAR!

DOWNLOAD MY APP TODAY WWW.MELFITCOACHING.COM

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.

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Success Story

“The most important part is that it taught me that consistency always wins. ”

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My name is Ashley Craig and I am 39 years old. I love to dirt bike, hike, scuba dive, and play with my dogs. My fitness journey has always been geared towards an activity. I do really well with short-term goals.

To give you an example - my first goal a couple of years ago was to finish the Desert 100 in Odessa WA. A huge dirt bike race with thousands of people. It is like the Wood Stock of dirt biking. There are two options - the 100 mile or 50 mile. I knew I needed to build endurance for this goal. I printed a picture, typed the time that I wanted to beat, and I stared at my goal every day. I wanted to finish in under 5 hours. I gave myself two months to train. Easy right? I could focus on a goal for two months. I finished at 4hrs 40min. Goal achieved.

Once I hit my goal, my brain says “Good job Ashley… now you can take a break.” Unfortunately, my breaks ended up being months at a time. Instead of continuing my fitness routine, I only went to the gym when I felt like it or if I didn’t have other plans. I ate foods that caused a lot of inflammation.

A year later, I entered the same race. This time I started training 4 months earlier because I had to start all over again. Short-term goal - 120 days. I got this. Not only did I hit my goal but I shaved off two hours! This time I was in excellent shape. If I have a time frame with an end goal, I put all my energy into achieving that purpose but guess what happened after I finished… I “let go”. I allowed work, social hour, excuses, and laziness, and I lost intention. I lost everything I worked so hard for physically.

Then I turned 38. Talk about hormones! Not only did I gain all my “fluff” back but I gained it in places I never have before. I knew I needed to make actual lifestyle changes, but this time I knew I needed to invest in a long-term goal. It was super hard for me to wrap my brain around.

In between my activity goals, I fell off the fitness routine and went right back into old ways. I felt like I could “let go”. Summertime came and went, cocktailing, boating, and not purposefully eating good foods. I allowed the excuses… that we all create…to control my lifestyle and I started gaining the weight back and lost all of my muscle. I gain all my weight around my belly so it's easy for me to hide.

On the inside, my body felt weak, tired, and unmotivated.

I realized I needed another goal. A short-term goal to get back in the swing of things. I decided to focus on our scuba diving trip with the purpose to build endurance and strength again. Twenty dives in five days.

Enter MelFit….. I came to her with so many fears and doubts. Our dive trip was in December and after talking with Coach Mel, I decided to start my journey in August. Goal - complete all dives. Short-term goal - 6-week Shred. I was mortified about sticking to such a strict routine in August. I was still boating and drinking cocktails with my friends! How could I manage working out for 45 min every day for 5 days? But I told myself, I’ve done this before. Focus. Breath. It's only six weeks. Keep your goal in mind.

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At first, I did struggle, especially when explaining why I couldn’t hang out or why I wasn’t drinking.

When you speak your goals out loud to people, most of the time they respect your decision and they respect the discipline it takes to achieve those goals. All the doubts I created in my head were rubbish.

Melfit recipes and meal plans use only whole foods. I lost so much inflammatory weight during my first 6 Week Shred. I had no idea that this is exactly what my body craved to remain strong and lean.

I loved the first six-week Shred so I decided to try it again. I lost my inflammation and my muscles were peaking through. I was a little disappointed with my results the second time around only because I’m a perfectionist. I expected to see more, but after reflecting on my 12 week Shred journey I am glad that I continued with a second-round because I locked in the knowledge and created a routine needed to stay physically and mentally strong for the rest of my life.

I am forever grateful for what Melfit taught me. It taught me good habits. It taught me how to plan my meals for the week so I could enjoy other things. It taught me how to properly fuel my body with the proper nutrition. It taught me to love myself in spite of my own insecurity “flaws”. It taught me that “yes” I can sustain this inflammation loss. The most important part is that it taught me that consistency always wins. None of these highs and lows anymore in between my activity goals. No starting over again. I CAN maintain this. I CAN live a healthy lifestyle. I CAN do hard things and Melfit helped make it easy. I just needed to tweak some mindful habits. I needed a little guidance. I loved how Coach Mel taught… don’t remove it just replace it. There are actually multiple healthy food and drink options that are freaking delicious! Not only did my physical strength increase, my mental inner strength grew as well.

I am stronger and healthier than ever before. That feeling is priceless.

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Summer 2022

Inspiring People

Melissa: Who is Rob Elder?

How do you fit in health and fitness with your busy schedule?

“It’s like brushing your teeth, if you don’t do it you feel off.”

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Rob: Rob Elder is a local, honest, hardworking Idaho native.

Melissa: What do you think you’re most known for in this area?

Rob: I am most known for being a lifelong restaurateur. I would hope that I would also be known as someone who is hardworking, trustworthy, honest, and reliable.

Document Title

Melissa: How hard has it been to switch professions after 30-plus years and what would you like people to know about what you are doing now?

Rob: It’s been easy to switch professions as far as getting the job done. The hardest part is branding because I am known as a restauranteur. I want people to know that real estate, like the restaurant business, is also my passion. I am blessed to help people and bring my expertise to the table when it comes to real estate.

Melissa: There are a lot of realtors out there pawning for our business. What sets you aside and what are your most memorable accomplishments in your real estate career?

Rob: I am experienced and a lifelong resident. I know this area and the market. I approach every transaction with the best interest of my client in mind. Representing their best interest and what they want their end goal to be. I have been the top 5 realtors at Century 21 John Butler & Associates, for the last 3 years. More importantly, my biggest accomplishments aren’t about me, they are about the accomplishments that I bring my clients. Making sure they are happy with the transaction from start to finish.

Melissa: What do you like to do for fun when you are not selling real estate?

Rob: I like hanging out with my friends and family, working out, boating, hiking, biking, traveling, and checking out new restaurants.

Melissa: What is your “why” and how has that changed over the years?

Rob: My “why” is to be honest, work hard, and earn respect. To do the right thing every day selflessly without any expectations. I don’t think that my “why” has changed over the years. I have always lived my life this way.

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

Rob: I see myself spending time with the people I love.

Melissa: What is your legacy? What do you hope to leave your hometown with?

Rob: I would hope that people would remember me as someone they could count on and someone who is tried and true.

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Inspiring People

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Melissa: What advice can you give to a young entrepreneur just starting out in business?

Rob: You have to roll your sleeves up and have a work ethic. Answer your phone and be committed 24/7. Be patient and put in the work. It does not happen overnight. Be patient when you least expect it things will happen.

Melissa: How do you fit in health and fitness with your busy schedule?

Rob: I make it a priority. It’s the first thing I want to do every day to help my mindset. It’s like brushing your teeth, if you don’t do it you feel off. It’s a lifestyle that needs to be fed every day.

Melissa: What do you most enjoy about real estate and why?

Rob: I have been blessed my whole adult life to open businesses and buy homes, but to most people buying a home is the most important transaction they will ever do.

Melissa: Do you think word of mouth is still the best form of advertisement?

Rob: Critical! It is the only form of advertising. I love referrals.

-----------------------------------------------------------------If you are in the Coeur d’Alene area please feel free to contact Rob Elder at (208) 661-0800 or e-mail relder@21goldchoice.com If you want to experience a ne dining restaurant that was voted the best restaurant in Idaho, please call Satay Bistro at (208) 765-2555 for a reservation. The patio and wine cellar are a must-see!

Summer 2022 fi

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Ask The Professional

Tips to Help You Have a Healthy Lawn Written by Josh Melior

Everyone wants that lush green lawn that you can take your shoes off and walk through. I have been studying lawn care for several years now and have learned the ins and outs of making lawns that are lush and green. Here are some of those tips.

Proper ways to water your grass: Make sure to have your sprinklers turned on mid to late April. The best practice is to set your sprinkler system up to water every other day in the summer months. If it does get over 90

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Photo Credit: Kibbee Walton Artisan Portrait

degrees Fahrenheit you may want to move to every other day. It is very easy to have your grass burn.

Make sure to water either early morning or late night so the soil has time to absorb the water before it can evaporate. 10-20 minutes is best for most lawns. It all depends on the size of your lawn. If you have sunnier areas it might need more water than areas that are shaded.

Best ways to use Fertilizer: Fertilizer can make your lawn super nice or it can make it super bad if you don’t apply it properly.

Make sure you are applying to a damp yard. It makes it so the soil has an easier time absorbing.

Make sure to keep watering after applying fertilizer. Most fertilizers you can apply every 6-8 weeks.

One of the biggest rules with fertilizer is to make sure to read how much you are to apply at once.

You can over-fertilize your lawn. Last but not least, make sure you get the fertilizer for the season.

There are Spring, Summer, Fall, and Winter fertilizers.

Best ways to mow your yard: Yes, there is a right and wrong way to mow. The best time to mow is when your grass is at its driest time. The reason is that when grass gets wet it likes to stick together this will leave behind clumps of grass and may also lead to some grass not getting cut due to clumps on top. Make sure to frequently sharpen your blades. It's like when you get a haircut you don’t want the barber to have dull scissors.

Alternate mowing patterns to reduce rutting. You can cut your lawn short except in the hot weeks. If you cut it too short your grass is in danger of burning because the water doesn't have time to soak into the soil.

How dethatching and aeration can be beneficial to your lawn: First, let me explain what dethatching is. We use a machine called a power rake that pulls all the dead grass that is sitting on your lawn up. This is what prevents new growth to come up. It’s all the brown grass that you can usually see under your green grass that creates the problem. Dethaching makes room for new growth. Next, let me explain what aeration is and does. Aeration is using a machine that takes plugs out of your lawn, leaving tiny holes in your lawn allowing water and nutrients to get to the roots of your grass.

Weeds and dog spots: Weeds and dog spots are things that get in the way of perfectly green grass. Make sure you get the grass-friendly spray, some spray is only made for gardens and can hurt or burn the grass. Be mindful of overspray with the weed killer. You do not want it to spray onto surrounding flowers or bushes.

Another problem I see a lot is from dogs' urine and some dogs’ urine can kill your grass. I recommend having either a dog run or spot train your dog to keep them off areas you’d like green.

There is also dog spot remover or dog spot prevention fertilizer.

I hope all these tips help you have the best lawn this summer. You can always reach out to us at info@triplemlawns.com for more info on making your grass an amazing green.

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(208)-437-8812

Triplemlawns.com Winter Snow Removal De-Icer

Spring Spring Cleanup Fertilizing Detaching Sprinkler turn on Aeration

Summer Lawn Maintenance Fertilizing Sprinkler Repair

Fall

Fall Cleanup Sprinkler Blow Out Fall Fertilizer Tree & Shrub Trimming