MelFit Healthy Times Winter 2022-2023

Healthy Times health fitness lifestyle

Winter Wellness Edition

bone broth elderberry syrup ginger shots immune boosting shooter

“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.

New Plan Launches on

MelFit Paleo Egg Nog

Prep time 5 minutes:

Cook time: 20 minutes

Total time: 25 minutes

Serves: 4 Ingredients:

2 cups unsweetened almond milk

1 can full-fat coconut milk

1/3 cup raw honey

3 egg whites

1 Tsp pure vanilla extract

1/2 tsp cinnamon

Pinch of ground ginger and cloves

Instructions:

1. Blend all ingredients together. 2. Pour mixture into the pot and simmer for 15 minutes, but do not let boil.

3. Serve in mugs with a sprinkle of cinnamon and non-dairy whipped cream on top.

This recipe is logged in My Fitness Pal as MelFit Paleo Egg Nog Nutrition: Serving size: 1 cup Calories: 241 Carbs: 24.7 g Fat: 14 g Protein: 4.4 g

7 Bone Broth Benefits That Will Convince You To Try The Trend!

Learn the health benefits of bone broth and find ways to eat and cook with this immune booster!

By now, you've heard about bone broth. Bone broth has been around for centuries, but lately seems to be quite a health trend. What is Bone Broth?

Bone broth is an aromatic broth simmered with beef, fish, or poultry bones and vegetables. Bone broth sounds very intimidating to make, but it is pretty simple.

Contrary to popular belief, bone broth is not the same as stock. The difference between stock lies in the amount of time it is simmering. The longer the liquid cooks, the more nutrients and minerals come out of the bones. Broths are made by simmering the bones and meat (typically that's already been roasted) of an animal or fish for a long time, often more than 24 hours, versus a stock that can finish cooking in about three hours.

How to make Bone Broth: Making homemade bone broth is easy enough once you have the bones and a bone broth recipe.

MelFit Immune Boosting Series

Bone Broth

You can ask your butcher or check the freezer section of your local store for soup bones for beef broth. I like to roast an organic chicken or turkey and use the bones.

Where to buy Bone Broth:

You can buy pre-made bone broth at your local grocery store or order it online. I thought this was amazing to purchase until I looked at the price. For under $10.00, you can buy an organic chicken, roast it and add the veggies. This recipe makes 2 quarts of bone broth. I have paid almost that much for a tiny jar that barely made one bowl of broth. I also feel like you're "essentially" getting several meals out of your $10.00 investment because you get to eat the chicken after it's roasted. In addition, you can use the broth to sip on or make other soups and dishes. I love using bone broth to make my MelFit Pho Soup.

What are the benefits of Bone Broth?

Bone broth is an excellent source of protein (about 6 grams per cup) and minerals like calcium, phosphorus (good for bones and teeth), and potassium, which helps move nutrients into cells and waste out of cells. Here are seven more benefits of bone broth.

1. Heal and seal your gut.

One of the primary bone broth benefits is for your gut. A cup of bone broth a day can help with leaky gut syndrome, but it's also suitable for protecting non-leaky guts. The gelatin in the bones used for making broth is said to help seal holes in the intestines. People with leaky gut syndrome have a porous intestinal lining; this "patching" can help ease chronic diarrhea, constipation, and food intolerances. Also, bone broth is one of the best hangover foods!

2. Protect your joints.

Taking glucosamine supplements has long been used as a first line of treatment for people with joint pain, but it turns out that bone broth has glucosamine as well. Unlike pills, the broth offers nutritional and health benefits that can help reduce pain. Chondroitin sulfate, which is contained in the cartilage that protects the joints, has been shown to help prevent osteoarthritis.

3. Sleep better.

Another (somewhat unexpected) bone broth benefit is that it contains glycine (an amino acid), which improves sleep and wards off fatigue.

4. Support a healthy immune system.

Because of bone broth's high concentration of minerals, it can strengthen your immune system and has been called a "superfood."

5. Increase bone strength.

The phosphorus, magnesium, and calcium in the bones seep into the broth, leaving you to sip all those essential nutrients for your healthy bones.

6. Eat healthier.

Bone broth is low in calories and nutrients, making it an excellent choice for weight loss. The exact nutrition facts vary from broth to broth, but one cup of broth generally just 30-50 calories.

7. Keep your collagen strong.

The real benefit of bone broth is the slow cooking process, which breaks down the bones and connective tissue of the meat. As you sip the broth, you take in collagen (a building block of cells found everywhere from your skin and bones to your brain) and gelatin (a form of collagen that aids digestion)-both of which are incredibly healing.

MelFit Instant Pot Bone Broth

Prep time: 20 minutes

Cook time: 3 hours

Total time: 3 hours 20 minutes

Servings: 8 cups

Calories: 35 Protein: 1 g

Carbs: 8 g

Fat: 1 g

Ingredients:

1 lb of beef or chicken bones or approximately 1 chicken carcass with bones

1 onion cut in half, peel on

2 large carrots chopped in large chunks, peel on

4 large celery stalks, chopped in large chunks

6 cloves garlic, peel on

1 tsp rosemary dried, or 1 Tbs fresh

1 tsp thyme dried, or 1 Tbs fresh

1 tsp oregano dried, or 1 Tbs fresh

2 tsp dried parsley, or 2 Tbs fresh

2 tsp Himalayan sea salt

3 bay leaves

1 tsp chili flakes

1 tsp cracked black pepper

8 cups filtered water

1. Place all the ingredients into the Instant Pot and cover with water.

2. Secure the lid and set it to high pressure for 3 hours.

3. Once the timer goes off, press the cancel button and allow the pressure to release naturally.

4. Let cool and use a slotted spoon to remove most of the bones and veggies.

5. Strain the remaining liquid into glass jars using a fine mesh strainer.

Slow Cooker method:

1. Add all ingredients into the slow cooker and cover with water. Close the lid and set it on low for 24 hours, and then turn it off.

2. Do steps 4 and 5 from the Instant Pot recipe above.

Enjoy!

MelFit Butternut Squash Soup

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 1 hour

Servings: 6

4 slices of nitrate/sugar free bacon, cooked and chopped

1 butternut squash, large/cut in half with the seeds removed (or buy already peeled and cubed/Walmart freezer section or fresh section at Costco)

3 large carrots, peeled with ends cut off

4 cloves garlic

1 medium onion, peeled and cut in half

2 1/2 cups chicken broth or more for a thinner consistency

1/2 cup coconut milk, full fat

1/8 tsp Himalayan sea salt or more to taste

1/2 tsp cracked black pepper or more for topping

2 tsp turmeric powder

1 Tbs olive oil

1/2 cup pumpkin seeds, toasted for topping

1 Tbs Ghee

Instructions:

1. 2.

3. Place the butternut squash face up, along with carrots, onion, and garlic on your baking sheet.

4. Drizzle with the olive oil, salt, and pepper.

5. Add to the top shelf of your oven.

6. Set a timer for 20 minutes.

7. After 20 minutes of roasting, remove the onions and garlic and place in your blender.

8. Set a timer for 25 minutes.

9. Continue cooking for an additional 25 minutes. If you are using pre-cubed squash, the cook time will be faster so make sure you check.

10. Squash and carrots are done when you can easily poke with a fork.

11. Allow squash and carrots to cool before scooping out the squash.

12. Once cool, start scooping out the inside of the squash and transfer the squash and carrots to your blender.

13. Add chicken stock to blender.

14. Add in your ghee and coconut milk and blend all ingredients until smooth. If a thinner consistency is desired add more chicken stock.

15. Add more salt and pepper to taste if desired.

16. Equally divide soup into 6 food prep containers and top with bacon and pumpkin seeds.

17. Drizzle with fresh coconut cream for a little extra creaminess!

18. A slice of sourdough with a little ghee pairs very nicely with this soup. You can also sub the bacon for 2 chicken sausages.

Calories: 206 Fat: 12.2 Carbs: 17.7 Protein: 7.2

What is Elderberry Syrup?

Elderberry syrup provides many natural health benefits. It has been used for centuries to treat and prevent illness. You can purchase Elderberry Syrup at your local Whole Foods Store, but I find making my own saves money, and I can cut the sugar way down.

What is elderberry?

Elderberry is the fruit of the flowering plant known as Sambucus. The berries have a sharp, sweet flavor.

You can not eat them raw, but they are great for syrups, jams, and spreads.

Elderberry is a perennial plant that can survive from 80 to 100 years in the wild.

Elderberry Syrup

The fruit of elderberry can be used to make brandy, wine, and gin.

Elderberry produces 12 to 15 pounds of berries per year.

What health benefits does Elderberry Syrup have?

Elderberries are antiviral

Provides flu and cold relief

Maintains blood sugar levels

Aids in digestion

It is a natural antioxidant

High in dietary fiber

Organic detox that disperses free radicals and eliminates toxins

Cancer-fighting

Anti-inflammatory

Strengthens bones

Aids respiratory health

Purifies and protects the liver

Beneficial to skin

Benefits the immune system

MelFit Elderberry Syrup

Prep time: 5 minutes

Cook time: 45 minutes

Cool time: 15 minutes

Total time: 1 hour and 5 minutes

Note: Feel free to double or triple the recipe.

Note: Honey is not added until the very end after the elderberry mixture has cooked.

Note: The syrup is a little thinner than usual because I cut the sugar content down; feel free to add 1/2 cup more honey for a thicker consistency. This recipe is for weight and fat loss clients who want the health benefits, but not all the sugar.

Equipment needed:

Boiling pot

Measuring cups

Mesh strainer or cheesecloth

Storage jar

Ingredients:

1 cup dried elderberries or 2 cups fresh elderberries

4 cups water

1 tsp cloves or 4 whole cloves

1 tsp cinnamon or 1 cinnamon stick

1 tsp ginger or 1 Tbs minced fresh ginger

1/2 cup raw honey

Lemon peel from 1 small lemon (try not to get too much of the white pith)

1. Add elderberries, lemon peel, and spices to water in a large pot.

2. Set to medium-high heat and allow the mixture to come to a boil.

3. Once boiling, reduce heat to medium-low and simmer for approximately 45 minutes with the lid on, or until the mixture has reduced to half.

4. Remove from heat and allow to cool.

5. Once cooled to room temperature, use a mesh strainer or a cheesecloth to strain the liquid from the berries by pouring it into a large bowl. Discard remaining pulp.

6. Add honey to liquid and stir to combine.

7. Pour into a storage jar and refrigerate for up to 3 months.

Safe for children 1 and older.

Dosage:

Children: 1/2-1 tsp per day

Adults: 1 Tbs per day

Every day you can take this syrup and, when sick, up to every 2-3 hours.

Elderberry Syrup lasts up to 3 months in the refrigerator.

Enjoy!

This is the mother of all shots! And I am not talking “bar” shots. There are so many amazing ingredients all packed into this shooter!

Here are the ingredients and their benefits:

Honey: Rich in antioxidants

Antibacterial and anti-fungal Helps digestion

Turmeric: Improves heart health Anti-inflammatory Cancer-fighting

Black Pepper: High in antioxidants Lowers the risk of heart disease

Lemon: A high amount of vitamin c Aids in weight loss

Garlic: Supports immune function Provides antioxidants

Apple Cider Vinegar: Aids in digestion

Reduces cholesterol

Cinnamon: Antiviral Anti-inflammatory

Ginger: Antioxidant Anti-inflammatory

Himalayan Sea Salt: Rich mineral content Aids in hydration

Cayenne Pepper: Reduces inflammation

Protects the nervous system Reduces hunger

Navel Orange: Excellent source of Vitamin C, Vitamin A, Vitamin B6, Potassium, and Calcium

MelFit Immune Boosting Shooter

Prep time: 5 minutes

Total time: 5 minutes

Ingredients:

1 Tbs honey

Juice of 1 lemon

Juice of 1 navel orange

1 garlic clove, minced

1 tsp fresh ginger, grated

1 dash of cayenne pepper

1 dash of Himalayan sea salt

1 dash of cinnamon

1/4 tsp turmeric

Grind of black pepper

1 Tbs Organic Apple Cider Vinegar with the Mother

1 Tbs hot water

Instructions:

1. Mince the garlic (ideally through a garlic press) and set aside for 10 minutes.

2. Whisk together the honey, turmeric, and hot water until the honey is incorporated and smooth.

3. Stir in the remaining ingredients and drink.

Storing: This recipe can be made ahead of time and stored in the fridge for 2-3 days.

MelFit Ginger Shot

What is a ginger shot?

Ginger shots are a popular wellness beverage that has proven health benefits.

Ginger and other shot ingredients like lemon juice help reduce inflammation, soothe digestive issues, and enhance immune function.

What health benefits do ginger shots have?

• Treats nausea and morning sickness

• Works as an antioxidant and antiinflammatory

• Helps with osteoarthritis

• May help with weight loss by decreasing hunger

• Lowers blood sugar and risk of heart disease

• Reduces menstrual pain

• Treat chronic digestive problems

Improves and protects brain function

MelFit Ginger Shot

No juicer needed

Equipment needed:

Blender

Strainer or cheesecloth

Potato peeler

Ingredients:

1 inch ginger, peeled

Juice of 1 small lemon

1 small apple, cored and chopped

1/2 tsp cinnamon

1/2 tsp turmeric

1/4 cup water

A few cranks of cracked black pepper

Instructions:

Take all ingredients and blend well. Use a fine metal strainer or cheesecloth to strain the pulp out of the juice. I use a metal strainer and press the back of a spoon in the strainer to extract the juice.

Note: If the shot is too strong for you, feel free to add a few drops of stevia or a tsp of honey. Consume daily! Enjoy!

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.

“I have tried every diet on the market, and have failed them all by gaining the weight back, plus a little more each time… ”

I started my journey with Melfit last January 2022.

I have tried every diet on the market and have failed them all by gaining the weight back, plus a little more each time.

After my first consultation with Coach Mel, I knew this was a lifestyle change and I was ready. I was at my heaviest and I was feeling depressed and felt very defeated! My daughter was getting married in April, and I did not want to shop for a dress with how I felt about my weight.

Coach Mel you walked into my life and have given me the best gift! I’ve learned about nutrition and how important it is to fuel my body with healthy meals. I learned how important it is to food prep, I learned to love cooking again and best of all working out. I’m no longer doing starvation diets, I’m cooking your delicious meals, prepping my food weekly and most importantly losing weight and achieving my goals.

My journey began with the 12 week MelFit Bootcamp. The meals were easy to prepare with your guidance in every step. There is a different menu each week, including a snack and best of all dessert. I was never bored, and no more dry chicken and broccoli or skipping meals. I looked so forward to what was on the next week’s menu, and was so excited to prepare it! I never felt hungry and I was losing weight eating your wonderful meals I prepared each week! I lost 24.6 pounds on the MelFit 12-week Bootcamp. The weekly check-in kept me accountable and your encouragement kept me going as I continued my journey. The 25-minute workouts were a great way to introduce exercise and movement back in my daily routine. I felt so strong, healthy and very energetic.

I am now on MelFit Monthly Maintenance Plan and have lost a total of 41 lbs. I continue to check in weekly with Coach Mel, I continue to prep great meals, and complete my workouts!

I feel liberated!

MelFit is for Life!! No more YO-YO dieting! Thank you Coach Mel for helping me, supporting me, and encouraging me. You are my Inspiration!! I am proud to be part of your MelFit Army!

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Please listen to the MelFit Podcast Episode #40 for the full version of Jo’s interview.

Jo’s Podcast On YouTube: https://youtu.be/7VqsukW9uKs

Jo's Instagram: https://www.instagram.com/joledowling

MelFit Gingerbread Cookies

Prep time: 40 minutes

Cook time: 10 minutes

Total time: 50 minutes

Servings: 10 cookies

Ingredients for cookies:

1 1/2 cups almond flour

1/4 cup arrowroot or tapioca starch

2 tsp ground ginger

1/2 tsp ground cinnamon

1/8 tsp fine sea salt

1/4 tsp baking soda

2 Tbs coconut oil, melted

1/4 cup organic, raw honey

1 Tbs blackstrap molasses

Extra arrowroot or tapioca starch, for rolling and cutting

Unsweetened almond milk (1-3 Tbs)

Coconut sugar for sprinkling on top of cookies

Instructions:

1.

2. almond flour, starch, ginger, cinnamon, salt, and baking soda and stir and combine.

3. Add in the melted coconut oil, honey, and molasses and stir again until sticky dough is formed. If your dough seems too dry, add almond milk, 1 Tbs at a time until desired consistency, we don’t want them too wet, we just want the dough to stick together. You may not need any milk.

4. To make cut-out cookies, place the dough in the freezer for 30 minutes to help it firm up. (Or you could place it in the fridge overnight, if you want to make this a day in advance). After the dough is firm, place dough in the center of a large piece of parchment paper and sprinkle with a little arrowroot or tapioca starch to help prevent sticking. Using a rolling pin rolled in flour as well, roll the dough into a flat sheet, about 1/4 inch thick. Pull away the excess dough to reveal each shape, and re-roll the dough to create more shapes and sprinkle with coconut sugar. If you don’t have a cookie cutter, you can roll the dough into tablespoon-sized balls, roll them in a bit of coconut sugar and flatten them on a baking sheet with your hand.

5. Bake the cookies at 350F for about 10 minutes for cookies with a soft center, or 14-15 minutes for a more crisp cookie. The edges should brown for a crispier cookie.

6. Allow cookies to completely cool on a cooling rack before serving, they will firm up as they cool.

7. Store in an airtight container in the fridge for up to 2 weeks and freeze them for up to 3 months.

Inspiring People

What are your new 3 words describing how feel “after” MelFit?

“I feel strong, “very strong,” I feel liberated, I feel like I have finally learned that it was a lifestyle change and not just going on a diet. I feel healthy!”

Melissa: How long were you overweight before MelFit?

Jo: I came from an Italian family and grew up on pasta and bread and my Dad is a pastry chef. We always had desserts around us. We didn’t have a weight problem, but eventually, the pasta and bread got us. After my first marriage and having kids the weight would go up and just would not go down.

Melissa: What diets have you tried in the past?

Jo: I’ve tried everything out there and have had some successes, but nothing long-term. I lost a little weight 15 years ago and kept it off for about 6 months, only to gain it all back.

Melissa: Where were you mentally and physically when you started MelFit?

Jo: Last January I was at my worst, I was at my heaviest. I was very emotional about it. I was losing my hair from stress and just not in a great place. My daughter was getting married in April and I was just so stressed over it. One afternoon Melanie (Coach Mel’s twin sister), walked in and gave me your magazine; MelFit Healthy Times and that’s when I said I am doing it. I am jumping in and I am going to learn how to cook again and let Coach Mel do what she does best. I had been out of the kitchen for so long that I had to learn how to cook again. This got me back in the kitchen and I couldn’t believe how delicious the meals were. The food is so incredible.

Melissa: When did you know that this was going to work?

Jo: I knew my 4th week when I noticed how great I felt. Meal prepping was getting much easier. Your recipes are so easy to make. That’s when I realized this is a lifestyle and it’s working. I love the food and the amount of calories we get. On a diet, I was eating 500-600 calories and was so weak. I lost weight with the low-calorie diets, but I gained it back later. I love feeling full and I am like “wow” I can eat this much food and still lose weight. That’s all we talk about at work and I just want to shout it to everyone to just try it.

Melissa: How much weight have you lost?

Jo: 41 pounds!

Melissa: The 3 words you wrote down regarding how you described how you were feeling now, versus when you first signed up were unmotivated, self-conscious, and defeated. Have those words changed for you now?

Jo: So much! And I have added even more words than 3. I feel strong, “very strong,” I feel liberated, I feel like I have finally learned that it was a lifestyle change and not just going on a diet. I feel healthy! The anti-inflammatory food, the way my skin feels, and the little puffiness everywhere is gone…..it’s incredible what food does. I feel good……I feel really good! That is the difference between MelFit and other plans.

Melissa: Your goals when you first signed up were weight loss, feeling better, making healthier choices, and stopping yo-yo dieting. Do you feel like you have conquered all of these?

Jo: I have…… I have! The MelFit Monthly Maintenance helps me so much to hold me accountable.

Melissa: What is your work environment like?

Jo: Some of the patients are overweight or obese and we recommend that they live a healthier lifestyle to lose weight.

Melissa: How do you “now” navigate the workplace and stay away from your old friends' “gluten and sugar?’

Jo: I stay out of the break room and I eat before I meet reps. I have my food and snacks on hand and I eat before rep lunches. When there is a staff member's birthday we choose a recipe from the MelFit dessert menu.

Melissa: Do you think living a healthy lifestyle can help your marriage and improve your relationships with friends and family?

Jo: I do......It gave me more confidence and I am not so down on myself now. I want to go out now. I don’t worry about having anything to wear or dread having to buy the next size up. My family is so supportive and they tell me how much more confident I seem. My brother-in-law said it's like me when I was 18!

Melissa: Where does your life look like 5 years from now?

Jo: I will still be prepping my food. I will still have my steak on my free day and still be friends with you and check in with you. This is a lifestyle and I am committed, I feel great and this will be forever.

Melissa: I found myself sobbing after putting together your last set of before and after photos because I see that you exude health and happiness. How do you feel?

Jo: Incredible.., my husband says “WOW!” My best compliment at work was when one of my medical assistants said they could see my bicep and I thought that was the best compliment ever!

Melissa: What advice would you give someone reading this that hasn’t started yet?

Jo: I would tell them that you do all the work for us. We don’t have to count calories and macros. All we have to do is follow a recipe and eat our food. No other plan allows that. You even teach us how to cook with your instructional videos. It is incredible the tool that you are teaching and that’s what I would share with them.

Melissa: You are proof that women over 50 can do this! You are 58 years old and lost 41 pounds. Does this feel like being such an inspiration to your peers?

Jo: It’s wonderful! Once you hit 50 your metabolism is completely shut down. Now there is metabolism and it's burning!

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Please listen to the MelFit Podcast Episode #40 for the full version of Jo’s interview.

Jo’s Podcast On YouTube: https://youtu.be/7VqsukW9uKs

Jo’s Instagram: https://www.instagram.com/joledowling

HAS THE PANDEMIC AFFECTED YOUR WEIGHT?

Written by Coach Mel

In this article, I talk about how the pandemic has affected Americans and offer some insightful advice on things that you can do now to start attacking this issue head-on. Have you been stuck in a black hole and don’t know how to get out? Has your weight spiraled out of control? You are not alone! Listen up! Maybe this is the sign you have been looking for! The United States has the 12th highest obesity rate in the world coming in at 42.4%. This includes the severely obese coming in at 9.2%. Add in the percentage of overweight individuals coming in at 30.7%, and we arrive at the staggering number of 71.6% of adults being overweight! I don’t know how you feel about seeing a 71.6% obesity rate, but for me it’s alarming and we HAVE to make a change before these numbers get worse.

Portrait

Obesity has been a serious chronic “disease” in the U.S. and globally for decades. As the pandemic altered the world, weight gain has become an even bigger concern.

In the U.S., obesity is defined as having a body mass index (BMI) greater than or equal to 30kg/ m2 but less than 40kg/m2. You can easily calculate your own BMI using the CDC’s online adult BMI calculator to get a general idea of where you sit on the spectrum. I heard they were eliminating this as a gage for obesity and I am in total agreeance, as are many other health professionals that also agree BMI is not an accurate way to give an overall health diagnosis. I own an In Body scale that tests your skeletal muscle mass and your body fat. I feel like this is a much better gauge of a person's overall Has The Pandemic Affected your Weight?

Photo Credit: Kibbee Walton Artisan

health than the BMI equation. BMI equations can be inaccurate, especially for clients who have high BMIs due to excess muscle.

If you have gained weight during the pandemic you are not alone. In fact, a survey done by the American Psychological Association (APA) in March 2021 found that around 42% of Americans said they had gained more weight than they intended. It has resulted in an average of about 30 pounds in extra weight.

It’s not only adults who are gaining extra pounds. Another study showed obesity rates in 5 to 11 years old’s have gone up during the pandemic from around 36% to just over 45%. In total, 16 states currently have obesity rates of at least 35% or higher.

What has been causing Americans to gain more weight?

Here are some contributing factors:

*A MORE SEDENTARY LIFESTYLE

You would think that with all the extra time people had during Covid that the number of amazing body transformations would be splattering the news. The clients I have been working with the state just the opposite, although they had all this time they just couldn’t get motivated.

*STRESS

This is a big one! Some people have lost loved ones, they have been very sick, there have been job losses, and just flat-out uncertainty is a constituting factor to stress.

*FOOD INSECURITY

This comes in so many forms. It could be all the food shortages we have had and the increase in our food prices.

*INCREASED ALCOHOL CONSUMPTION

This is a biggie! The reports have shown a HUGE increase in alcohol sales during “and” post-Covid. Although the short-term buzz may feel good, we are all left with long-term weight gain and you can never get back a day spent with a hangover.

*DECREASE IN PHYSICAL ACTIVITY

Some studies have shown that not being seen by others and just having their head shown on Zoom calls took the pressure off of people wanting to lose weight. This hit most people like a ton of bricks after normal work and social activities started again.

*DELAYED

MEDICAL CARE

Not being able to be taken care of by a Dr. or schedule necessary surgeries was very stressful and caused weight gain and inflammation. So………now that we have stated the obvious, how do we offer a solution? What can we do to get this weight off and get America moving again in the right direction for better health and wellness?

It all starts with FOOD and EXERCISE! It seems so simple, but this is your golden ticket to remission. When I say remission, I mean for some it may be from an autoimmune disease. In my opinion, the root cause of most diseases is chronic inflammation. Inflammation markers can be lowered through a properly balanced anti-inflammatory meal plan and regular exercise that includes strength training.

How do I, an experienced health and fitness coach with over 20 years of experience deal with clients who have suffered weight gain, loss, stress, and uncertainty?

I am operating from a level of empathy and compassion. I assume most clients have been affected by the pandemic in some way, great or small. I meet them where they are now. What does this mean? It means I put them into a plan that fits their current situation and mindset. For some, finances are a big issue so I steer them toward the MelFit App at $1/day. For some, being overwhelmed is an issue, so for these clients, I put them into my MelFit 8 Week Just Start plan. We slowly work on adding back in the healthy habits that many already had pre-pandemic, but have just lost their way. I always say to my clients, we need to be “reminded” more than we need to be taught. Lastly, if there is a client that is just ready to jump back into their normal routine of working out and food prepping, I suggest my MelFit 12-Week Bootcamp or my MelFit 6-Week Shred depending on their fitness level. It doesn’t matter where you start, it just matters that you start. Don’t let what has happened in the past stop you from moving forward. Here are some simple tips that may help you get started:

*Pick a start date and start; stop procrastinating. There is no ceiling at MelFit, which is the problem with most plans. The plan ends and it is very little to no support moving forward. We want clients that have achieved success at MelFit to stop chasing every fad diet and shiny object and just park their car here for life! Don’t we all have better things to do with our time than figure out how to lose weight and continue yo-yo dieting?

*Be realistic about your goals and focus on enjoying the journey and you WILL get to the destination.

Remind yourself of how long it took to gain the extra weight or get out of shape and give yourself some time and grace. If you lose it fast, it will come back fast. If you learn the right way, it will stay off forever. Shortcuts always catch up with you!

*Pick a plan that is not restrictive and that you can imagine yourself doing long-term. This is called a “lifestyle” plan and a “lifestyle” change. Get out of the “diet” mentality and stop using the words “cheat” and you will be a lot more successful long-term. At MelFit we don’t use the “D” word, which we call a diet. We focus on more positive words such as healthy lifestyle, Whole Foods meal plan, and anti-inflammatory meal plan. We don’t use the “C’ word, which is cheating. We refer to this day as our “free” day. I teach clients how to navigate this day and still have success. We are teaching and establishing a healthy relationship with “all” food whether it be on or off plan. As long as we learn “how” and “when” to consume these foods, weight loss and maintenance can be achieved without deprivation.

*Don’t sweat the small stuff! Everything is “figure-outable!” Stop worrying about every little detail of your new healthy lifestyle and just embrace it. Yes, you will fall several times during the process, but NEVER GIVING UP will reap more results than quitting ever did.

*Invest in your health! What you spend on being healthy far outweighs what you will spend on being ill. I think your health and wellness should be right up there with your main household bills such as mortgages and health insurance. If Covid didn’t make you value your health, I don’t know what will.

This article was intended to enlighten you on the current statistics, but also encourage you to realize you “still” are in control. We can fight this obesity crisis together. I am making it my life mission to teach anyone who will listen that the only way to lose weight and maintain is through proper nutrition and exercise. The only way is the hard way! If you’re ready to roll up your sleeves and get to work on living a healthy lifestyle you know where to find me. If you are already living a healthy lifestyle I commend you and “you” are my tribe! We are the minority for now, but if we all do our part we become the majority! If you enjoyed this article please let me know by reaching out to me at melfitcoaching@gmail.com. I would love to hear from you!