MelFit Healthy Times Spring 2023

Healthy Times health fitness lifestyle

what is your word for the year a different perspective haven’t started your journey?

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

www.artisanportrait.com

Pictured on our cover is Coach Mel the creator of MelFit

Cover Photographer Kibbee Walton

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

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

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

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

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

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

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

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

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

MelFit Topo Chico Margarita

Serves: 1

Ingredients:

1 bottle of Topo Chico

Juice of 1 small lime or 1/2 a medium lime

A few drops of stevia, monk fruit or drizzle of honey

1 1/4 ounces of agave tequila

1/2 ounce of gran mariner

Instructions: Place all ingredients except the Topo Chico in a martini shaker filled 1/2 way with ice and shake well (you can also just stir in a tall glass). Add the Topo Chico and stir with a spoon. Pour into a tall glass and enjoy!

This recipe is logged in My Fitness

Pal as MelFit Topo Chico Margarita

Enjoy!

Nutritional information:

Calories: 123

Carbs: 1.8 g

Fat: 0

Protein: 0

SPRING FORWARD PART 1:

WRITTEN BY: COACH MEL

WHAT IS YOUR WORD FOR THE YEAR?

is SISU!!!

sisu

(noun) Extraordinary determination, courage, and resolution in the face of adversity. An “action” mindset enables individuals to see beyond their present limitations and into what might be. Taking action against the odds and reaching beyond observed capacities. An integral element of Finnish culture, and also a universal capacity for which the potential exists within all individuals.

I think most people reading this can “own” this word. Feel free to steal it! When I first saw it I got the chills! I feel like most people who have experienced difficulties during Covid and post-Covid can relate. Let’s break this down:

Extraordinary determination, courage, and resolution in the face of adversity. I always say “don’t look back you’re not going there” but in this case, I think we should all take a walk down memory lane and give ourselves credit for what we went through and how we adapted to such a crazy epidemic. What did you do that was courageous during Covid?

Taking action against the odds and reaching beyond observed capacities. How did you take action during Covid? How did you reach beyond what you thought you were capable of?

Mine

A universal capacity for which the potential exists within all individuals. What potential did you discover about yourself that you didn’t know existed?

I am a very positive Coach and try to find the good in all storms. I always try to figure out what lesson the storm taught me. If you never fail, you never learn. I love pulling these analogies over to health and fitness. Let’s break this down even more.

Have you thought about what Covid taught us? For me, I think it taught me that we “can” be resilient. Before Covid my coaching style was a little “Jillian Michaels,” and now after hearing so many stories of tragedy and clients overcoming huge obstacles, I have changed the way I coach forever. I now Coach with compassion and empathy and meet my clients where they are at. What I am ultimately trying to point out to my clients is that if you overcame what you did during Covid, then what else is possible? Now don’t get me wrong, I am not a total softy! I still push my clients and get results, just in a different way now.

If you think about your life before Covid things were pretty good right? I hope you can answer “yes” to this question. I think that what I want you to look back at is that if you were living a healthy lifestyle before Covid, there were a lot fewer obstacles. What kind of obstacles have people faced? Number one for a lot of people would be that they were no longer able to go to the gym. For most, this was devastating! I had clients sign up who never thought they could get motivated to work out at home. Most people aren’t open to a change of routine. They use the words like “never” and “won’t” and start giving me their list of “non-negotiable” items. Well, first of all, “if nothing changes, nothing changes;” so this is a major roadblock! If you don’t do something “different,” you will be standing in the same spot next year. I love looking back on the past couple of years and seeing that my clients who said they would only be with me until the gym opened back up, are still loyal MelFit clients. My clients tell me they like not having to get ready, drive to a gym, and put their kids in daycare just to grab a workout. If you’ve always done something, it’s hard to change; but real growth lies in change.

MelFit Trail Mix Cookies

Servings: 18

Total time:

Ingredients:

Dry:

1 cup gluten free oats

3 Tbs oat flour (just grind gluten free oats in the food processor or blender)

2 TBS ground flaxseed

1 tsp ground cinnamon

1/4 tsp Himalayan sea salt

Wet ingredients:

2 TBS melted coconut oil

1/4 cup creamy almond butter

3 TBS raw organic honey

3 TBS monk fruit sugar

1 tsp pure vanilla extract

Add ins;

3 TBS dairy free/sugar free chocolate chips

2 TBS dried cranberries (unsweetened or sweetened with natural juice; or any dried fruit with no added sugar)

1 Tbs pumpkin seeds

2 Tbs nuts, finely chopped (pecans, walnuts, almonds, or macadamia nuts)

Preheat oven to 350 degrees F. Line a cookie sheet with parchment paper or use a silicone liner and set aside.

2. In a large bowl, whisk together all of the dry ingredients.

3. In medium bowl, whisk together all of the wet ingredients.

4. Pour the wet mixture over the dry mixture. Using a spatula stir and fold until well mixed.

5. Using a small cookie scoop, scoop and pack the cookie in the scoop first and then carefully drop cookie balls onto the prepared baking sheet spaced out evenly apart.

6. Bake for 11-13 minutes.

7. Place baking sheet on a cooling rack, allowing cookies to firm up for about 15 minutes.

8. Using a spatula, transfer cookies directly onto cooling rack.

9. Allow to cool for 1 hour.

Enjoy!

This recipe is logged in My Fitness Pal as MelFit Trail Mix Cookies

Nutritional facts:

Calories: 92

Fat: 6 g

Protein: 2 g

Carbs: 10 g

MelFit Trail Mix Cookies

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 FORWARD PART 2:

WRITTEN BY: COACH MEL

A DIFFERENT PERSPECTIVE. IF YOU NEVER LEAVE WHERE YOU ARE AT NOW, YOU WILL NEVER KNOW WHAT LIES AHEAD.

Ponder this……when you see someone who has lost weight and gotten in better shape what is the first thing you ask them? “What are you doing differently? You look so good!” What does this tell us? That change of routine reaps more results than staying put ever did. We all need to be more open to trying something new. We are all so set in our ways. I want to tell you a story about my own growth.

I remember being a member of a big box gym for years. I would go to 1-2 classes a day 7 days a week.

I was so loyal to the gym and did every challenge that they offered. I would lose 20 pounds during a challenge, just to gain it back. I made lots of friends and connections at the gym, but one day I asked my twin sister Melanie this question……….”Have you ever noticed that the people who have been coming here for years, along with us, look the same?” Her answer was YES! We were maintaining our weight, but never losing more. We were pretty fit, but we could be "fitter." That was my wake-up call! That is when I decided to cancel my box gym membership and hire a personal trainer.

I did what everyone does right? You are correct! I joined a smaller gym and hired a personal trainer. I thought back then that was the answer to all my problems. I quickly asked my trainer Bo, whom I refer to as my brother from another Mother; "what do I eat now?" He gave my information to someone who I believe was a nutritionist or dietician and he came back and said “you’re good.” Mind you this was over 20 years ago. I was super disappointed and thought to myself, If I “was good” I wouldn’t still be overweight. I decided from that day forward that if I ever went into the same industry I would be “everything.” I feel like exercise and nutrition should go hand in hand.

Together they are “dynamite” and separately they are fire and water. As a side note, my brother was an amazing trainer and we are still friends to this day.

What I experienced over 20 years ago was that no one in my area was “everything.” I have spent the last 20 years researching and educating myself first and foremost to help ME! I later became a personal trainer, nutritionist, chef, food prep coach, food shopping expert, marathon coach, and magazine publisher, and we also have our own Podcast. I know this may seem a little “extreme” to most, but hear me out…………………..

When I sign up a client I don’t have to “farm” them out. I was just telling my twin sister Melanie that when I had my brick-and-mortar studio I charged $600-$800/month for personal training and nutrition coaching. Hearing this makes MelFit sound like a steal right? We are truly a “one-stop shop.” I am so multifaceted and I prefer to be “everything.” I am so happy to offer affordable plans that can help clients reach their goals and maintain them forever. I have eliminated all excuses because I teach clients how to cook, shop, and offer meal plans that have the proper amount of calories and macros figured out for them.

“The definition of insanity is doing the same thing over and over and expecting different results.” This famous quote was written by Albert Einstein.

SPRING FORWARD PART 3:

WRITTEN BY: COACH MEL

WHAT IF IT’S SPRING AND I HAVEN’T EVEN STARTED MY HEALTH AND FITNESS JOURNEY YET?

Don’t panic! I have some great tips for you! I think my famous saying “how do you eat an elephant” applies here. What is the answer? “One bite at a time my friends!” Anything that is going to be great and last a long time “takes” time. I know you have heard this before, but I always ask my clients how long it took to put this weight on. You have to know by now, especially if you are an over 40 reader; that anything that is “fast” is a fad! A “fad diet” that is! It’s crazy how that sparkle in your eye that you have when you start dumping weight diminishes when the weight you lost comes back sooner than expected. It’s like the fastest carnival ride you've ever had. You sit stunned thinking………..” it’s over?” And follow up with this……..”what a waste of money!”

How “do” you start?

I think we all know the answer to this question, but we are afraid to admit it! JUST START SMALL! This sounds good, but most people want to go from couch surfing for the last couple of years to “all in”………….. “for a while.” Why I say this is that we all want FAST results and when we don’t get them we quit.

What if you actually “did” start small? What is the alternative? It’s “stopping and starting” is what it is! Grrrrrr………….don’t worry my friend we have all done it.

What if I actually “learned” how to live a healthy sustainable lifestyle? I always tell my clients “slow progress is better than no progress.” Here are some simple tips to start small and bring back your health and fitness routine. First, let’s compare this to school. What if we learned everything there was to know about Math in one semester? Would we be overwhelmed? Hopefully, we can all answer “yes” to this question.

We started with flashcards just recognizing numbers, then we started adding. After that, we did multiplication and then moved into Algebra and maybe Trigonometry. I remember Algebra in the 9th grade and Trigonometry came in your Senior year for most. If you think about how this “slow” roll called mathematics came about, why can’t we "slow" our roll with our health and fitness?

COACH MEL’S JUST-START TIPS:

W-W-W And I don’t mean the World Wide Web!

1. Start drinking WATER:

Figure out half your body weight in ounces and drink that. If that seems daunting, use 1/2 of your goal weight in ounces instead. Or, take the amount you are currently drinking, double it, and work up to the required amount. I always say if you can’t locate your water bottle you are already behind. Do not move on to a new step until you have made this step a habit.

2. Start WALKING:

It is the best low-impact exercise that you can do besides swimming. It’s free and you can do it most of the year outside. Use the same formula as step 1. Take what you are doing now and double it. If it’s nothing, start with 1/2 a mile and build from there. It is a great stress reliever and breaks up my office days. I can solve most of my problems on a long walk with Oscar my dog.

3. WHOLE FOODS:

This is huge! Use the same formula as step 1. What are you doing now? If you are eating out 4 times a week cut it down to 2. If you are eating processed foods, try replacing one meal with Whole Foods. My MelFit Green Smoothie is a great meal replacement. If you are eating pretty clean, but find yourself not eating breakfast and overeating later in the day; start with a healthy breakfast. MelFit Avocado Toast is a great breakfast. You get the picture right? I always say “tell me what you are doing now and I will tell you where you will be a year from now.” If you don’t step forward into growth you will be standing in the same spot next year.

If you have read through all 3 of my articles for SPRING FORWARD I commend you! Knowledge is power! The more you know the more you grow! Now go forth and make me proud! For more information on my nutrition plans please find me on IG or FB or e-mail me at melfitcoaching@gmail.com I would love to be your coach in 2023!

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.

Review of 3 Day Detox:

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

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

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

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

Success Story

I absolutely would recommend Melfit Coaching above and beyond anything I’ve ever seen!

Well, it all started when I saw my Bestie/ sister, Dusty Mavity posting about this “MelFit thing” on Facebook and of course I was curious so I asked her about it! At first I was thinking it was another one of those things that isn’t gonna work, but seeing all the results she was getting of course I’m gonna look a little closer! I had seen that she had posted pictures of her prepped food and commented on how great she felt/how good the food was/how strong she was feeling/really I thought, “yeah right,” how could she feel so much better and stronger?

“I’m telling you this woman, Mel, is a Genius! She’s Awesome, Brilliant, Amazing, Knowledgeable, Inspirational, Motivating, Blunt, Compassionate but not coddling, tough but supportive!”

I do know Dusty to be an extremely honest person and she definitely would not lie to me so I completely trusted her, not to mention the amazing results she had gotten in such a short amount of time!

Was this something I’ve been really looking for and didn’t even know it? I think yes!

After about a month of watching Dusty‘s progress on Facebook, I asked her a couple times about it here and there, but the last time I did she told me about the complementary 15 minute call with Mel so I did that and then jumped in with both feet and haven’t looked back!

Best life choice ever! Wow, just wow! What a huge thing to do for yourself, I could definitely notice a difference in the way that I felt in about a week or so! I started to understand why Dusty was saying she felt good/strong/healthy, because I was starting to feel all these things! A-MA-ZING! I’m telling you this woman, Mel, is a Genius! She’s Awesome, Brilliant, Amazing, Knowledgeable, Inspirational, Motivating, Blunt, Compassionate but not coddling, tough but supportive! Her workouts are great, not boring, very educational and motivating and she makes it fun, she makes me want to do more and do better for myself and make me make time for myself! I have never been in better shape or eaten healthier than now, at 48 years old and I have Mel to thank for that and let’s not forget Dusty, who posted all her progress and that made me interested enough to get in contact with Mel! The food/menu is so good there’s nothing that I didn’t like that I’ve eaten so far…every day that goes by is just more amazing and I’m finally feeling great in my own skin again! I used to be completely disgusted with myself and just really unhappy with how my all my clothes fit and how I felt, now I’m happy and confident and I am shredded and feel great! When I started there’s no way I could’ve planked for one minute just as an example, but now I’m doing 5 Shred workouts a week, I’ve gone through the 12 week Boot Camp and then I just a couple weeks ago got finished with the 6 Week Shred and now I’m on the Maintenance plan. I’m back down to where I should be and so happy about it, so my advice to anybody who’s reading this is go for it because this is an amazing journey and hopefully you too, will never look back!

MelFit Cucumber Watermelon Salad

Prep time: 5 minutes

Total time: 5 minutes

Serves: 6

Ingredients:

6 cups of watermelon, chopped into small cubes

1 whole English cucumber, cut in half and thinly sliced

1/2 cup fresh mint, roughly chopped

2 Tbs organic honey

juice of one large lime or 2 small limes

Instructions:

1. In a small bowl, add the lime juice and honey and whisk until well mixed.

2. Add the watermelon, cucumber, and mint to a medium sized bowl and pour on the honey and lime mixture. Coat well by tossing everything together.

Note: This recipe can easily be doubled for larger groups.

This recipe is logged in My Fitness

Pal as Melfit Cucumber Watermelon Salad

Nutritional information:

Calories: 77

Carbs: 19.1 g

Fat: 0.3 g

Protein: 1.5 g

MelFit Cucumber Watermelon Salad

MelFit Healthy Times

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The 3 words describing how you felt about yourself before you started were ashamed, disgusted, and determined. What are they now?

What was going on with you before we met and what diets have you

I thought my metabolism was broken or my hormones were all screwed up. I haven’t tried a lot of things, but I did try the Omnitrition drops under your tongue, which is basically starving yourself. I did this back in 2013 and got down to 114 pounds with no working out because I don’t have enough food intake and energy to work out. I couldn’t do it long-term. I also tried weight loss shakes and that didn’t work for me. I remember having no energy while I was on the drops. I was super skinny and people would tell me that, but I felt horrible.

“Healthy, have more selfconfidence, and am proud of myself for what I accomplished with MelFit.”

Melissa: What were you like as a kid?

Kyra: I was active and not overweight. I was always doing stuff with the horses. The chores were never-ending, but it was a good thing because it kept me out of trouble. I maintained a healthy weight for a long time until I got married and then I got a little comfortable and put on 10-15 pounds.

Melissa: What made you decide to reach out to me?

Kyra: I saw my friend Dusty’s post showing she lost 70 pounds and was like “wow” I need to see what she is doing. I was having trouble fitting in my saddle and I saw myself on a video I was shocked that I looked that big. Riding is not easy when you are overweight and I could feel everything was harder.

Melissa: What did you think of MelFit when you first started?

Kyra: I think the first week I was looking for excuses and you said in your video “if you are going to do it, don’t half a** it, and also “winners never quit and quitters never win.” I was thinking to myself I am not a quitter and I am going to push through this!

Melissa: You went through the MelFit 12-Week Bootcamp and you crushed it! What were your results on the plan?

Kyra: I almost reached my goal weight on the 12-week plan of losing 30 pounds. I thought my goal weight was lower, but I am happy where I am at. My clothes are falling off.

Melissa: What was your highest weight before you started MelFit?

Kyra: I was 160 pounds and I am 5’6. I had never weighed that much before. I didn’t feel good at all at this weight. Some people would say I wasn’t that heavy before, but I felt awful and I gain my weight everywhere on my body.

Melissa: Do you still think your metabolism is broken?

Kyra: No way! I am so good now! I had an appointment with a naturopathic Dr. and I canceled because I don’t need her anymore. There is nothing wrong with me now that I am eating Whole Foods and exercising.

Melissa: You wanted to do my MelFit 6Week Shred following the 12 weeks. How was that for you?

Kyra: It made me want to keep going. I listen to your coaching during the workouts and I love your advice about keeping your foot on the gas. I know this is a lifestyle and you can slide backward if you let off the gas.

Melissa: How do you feel now compared to the old Kyra?

Kyra: Like a different person. I feel good in my skin and even when I wasn’t at my goal weight yet, I felt better. I could feel myself changing right away.

Melissa: The 3 words describing how you felt about yourself before you started were ashamed, disgusted, and determined. What are they now?

Kyra: Healthy, have more selfconfidence, and am proud of myself for what I accomplished with MelFit.

Melissa: You had a goal to be less stiff, has that improved?

Kyra: 100%! Nothing hurts anymore.

It is amazing! I love everything! I love having the free day and I know I can have off-plan

What 3 things have you noticed most from MelFit that are different than what you have

Well “you” for one! It’s a one-stop shop! You are everything! You have the nutritional plan, you have the workouts, and you make it easy for us. You give us shopping lists so it’s a no-brainer. The support is amazing and you are always so good about getting back to me right away about

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

Kyra: I am going to be in this same position. I “need” to maintain this for my health and my body. I want to look like this in 5 years and I don’t want to gain weight………again. The food is great, so why not continue?

Melissa: Is there a finish line for you?

Kyra: No way! I am keeping my foot on the gas and floating between the MelFit 25 workouts and the MelFit 6 Week Shreds and of course continuing on the meal plans with my free day.

Please listen to the MelFit Podcast Episode #32 for the full version of Kyra’s interview. Kyra’s Podcast On YouTube: https://youtu.be/uvNuDjw3lzI

Kyra's Instagram: https://www.instagram.com/kyrasmith

CREATING NEW HABITS AND STAYING CONSISTENT:

Written by Coach Mel

People ask me all the time how to create a habit and how I stay so consistent. I have to tell you I am not perfect and old habits sometimes die hard. Are you ready for a story? Great! Here goes. ……….

When I was 27 I opened up my first business and went from waiting tables and managing restaurants late at night to getting up at 4:30 in the morning. It was brutal! I felt like I was getting up in the middle of the night. I was tired every day and complained to my husband Iggy that I was “so tired.” After many months of him listening to me, he offered a little advice. He said these magic words that changed my life……..”why don’t you go to bed earlier?” Brilliant right? I thought so too, but I knew it wasn’t going to be easy.

Credit: Kibbee Walton Artisan Portrait

I was already dragging everyday and loaded myself up with 9 shots of espresso just to get through the day. As soon as I got off work all I could think about was a nap. This was back when we didn’t have any employees, so we were pulling 12 hour days!

So………what happened? I actually counted out what time I would have to go to bed in order to get 8 hours of sleep and it was 8:30 p.m. I know right! Try going to bed at 8:30 in the Summer time is for the birds! What were the pros of this new habit? I was super rested every day and I didn’t need 9 shots of espresso to get me through the day. It was like someone washed the sand out of my eyes and took the Visine away! Wow! Why did I make such a simple habit that was super important to my well-being so difficult?

Photo

I think the answer to this is just human nature. We all fight the new with the old. This new habit of getting up at 4:30 a.m. and going to bed at 8:30 p.m. stuck with me for the next 20 years. Most recently, I have adjusted my bedtime by 1 hour and I now try to go to bed by 9:30 p.m. and rise at 5:30 a.m. It’s crazy to think that just the extra hour is going to make a difference, but it feels like I’m sleeping in now.

Moving back to the topic of conversation………..how can I help YOU create new habits and consistency?

I always encourage people to jump on my MelFit Podcast and listen to Episode #23 titled “Everything we should know we learned in the 3rd grade.” Listen anywhere you consume Podcasts. If you are a MelFit subscriber you can swipe left on my App and listen to the MelFit Podcast. This episode has been sent to so many clients struggling with getting into a routine. The moral of the story is why don’t we keep the same habits we did as a child.........ie; laying our clothes out, packing our lunch, and doing our homework? Let me know if you listen! Feel free to leave a comment!

Here is a fun exercise I gave to my MelFit clients on the MelFit Connect Facebook Group, which by the way you are invited to join. Just e-mail me and ask to be added to the group.

DEFINE YOUR HABIT IN A WAY THAT’S MEASURABLE AND SPECIFIC

CREATE A REMINDER FOR YOUR HABIT

DEFINE YOUR “WHY”: YOUR REASON FOR FORMING THIS NEW HABIT

MAKE THINGS AS AUTOMATIC AS POSSIBLE

REDEFINE YOURSELF AS SOMEONE WHO IS CAPABLE OF FORMING THIS NEW HABIT

MAKE YOUR HABIT SO EASY YOU CAN’T SKIP IT

CONSIDER TRIALING YOUR HABIT BEFORE COMMITTING TO IT

MAKE YOUR HABIT PLEASURABLE

START SMALL

DON’T REWARD YOURSELF CELEBRATE YOUR PROGRESS

ADD ACCOUNTABILITY TO YOUR HABIT IN A WAY THAT WORKS FOR YOU

PLAN FOR FAILURE

MAKE ADJUSTMENTS AS NECESSARY

BEWARE OF LOOPHOLES

TRACK YOUR PROGRESS