MelFit Healthy Times Summer 2025

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

Table of Contents

10. YOUR GUIDE TO A HEALTHIER, HAPPIER SEASON

A 6-Part Series to Recharge Your Body, Mind, & Routine.

11. CHOCOLATE CHIP COOKIES

Try these amazing cookies that our MelFit kids love!

25. SUCCESS STORIES

Coach Mel talks about her success and how she’s maintained for over two decades.

MelFit 3/3/3 Green Juice and Bone Broth

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

Cover Photographer Bre Todd

MelFit

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.

Why Your Summer Mindset Matters

Your mind is the command center. When it’s cluttered or distracted, the entire season can feel like you’re chasing moments instead of living them. Before the first official beach day hits, take a pause. Ask yourself:

• What do I want this summer to feel like?

• What do I want to focus on — my health, my family, my rest, my goals?

• What needs to be left behind to make space for those things? It’s not about adding more to your plate — it’s about aligning your energy and priorities so you can get the most out of this short but powerful season.

Set Your Summer Intentions

Intentions help direct your energy with purpose. Unlike rigid goals, they allow you to ebb and flow with the rhythm of summer while still keeping your vision clear.

Try setting 2–3 simple, meaningful intentions like:

• Move every day — whether it's a beach walk, swim, or dance party in your living room.

• Stay present — put your phone down during sunsets, meals, and morning coffees.

• Fuel your body — lean into seasonal produce, hydrate often, and indulge mindfully.

Write your intentions somewhere visible — a sticky note on your mirror, a screensaver on your phone, or a journal entry you revisit each week.

Create Space, Not Just Schedules

Yes, summer is short — but that doesn’t mean you need to cram it full. A balanced summer is a mix of planned activities and breathing room. Don’t over schedule yourself into exhaustion. Instead:

• Block off “no-plan” days to rest or roam.

• Create a flexible morning or evening routine that grounds you.

• Say “yes” to what energizes you and “no” to what drains you. This intentional space gives you the clarity to show up better — for yourself and others.

Maximize What Matters

Summer doesn’t need to be “productive” in the traditional sense — but it can be deeply intentional Use the season to reconnect with what matters most:

• Your health — physically, mentally, emotionally.

• Your relationships — time with friends, family, or just you.

• Your growth — read a book, try a new hobby, have a mindset breakthrough. Even one small shift — waking up earlier to journal, choosing water over soda, walking instead of scrolling — can create a ripple effect that lasts well beyond Labor Day.

Your Summer, Your Way

There’s no perfect way to do summer. But there is a powerful way — and that starts with you setting the tone.

So before you dive into the season, take one intentional breath. Picture the summer you want to create. Set your mindset. Choose your intentions. Honor your balance. This summer, let’s not just go with the flow — let’s flow with purpose.

MelFit Chocolate Chip Cookies

Makes 16 cookies

Ingredients:

1 Egg large

3 tablespoons pure maple syrup or honey

2 cups Almond flour or almond meal

1/2 tsp. Baking soda

1/4 teaspoon Sea salt fine-grain

1/2 cup dark chocolate chips

1 tsp. Vanilla extract

2 tbs. Solid coconut oil

Preheat oven to 375 degrees Fahrenheit. baking sheet with parchment paper or use a silicone mat. Set aside.

1. Add the coconut oil and the pure maple syrup or honey to a large bowl. If the oil is hard, microwave for a few seconds until soft but not melted. Stir briskly with a whisk until the syrup and the oil are mixed together-this may take a minute or two. Add the egg and vanilla and whisk together until combined.

2. In a medium bowl, stir together the almond flour, baking soda, and salt. Add the flour mixture to the wet ingredients and stir together with a wooden spoon until combined. Stir in 1/2 cup dark chocolate chips.

3. Scoop mounded tablespoons onto the cookie sheet, spacing about two inches apart Press down gently with your fingers to flatten slightly or use a melon baller.

Bake until set and the edges are golden brown, 8-9 minutes. Remove from oven and let cool for about 5 minutes on a wire rack to cool completely.

4. Cookies keep well in an airtight container at room temperature for 4-5 days.

Amount per serving:

Calories: 138

Total Fat: 9 grams

Carbohydrates: 11 grams

Protein: 4 gram

Benefits of MELFIT Green Juice & MELFIT Bone Broth Fast

A green juice and bone broth fast is a gentle yet powerful way to detox, nourish your body, and reset your digestion while still providing essential nutrients.

Benefits of Green Juice Fasting:

Rich in Vitamins & Minerals – Packed with antioxidants, vitamins (A, C, K), and minerals like magnesium and potassium to support overall health.

Hydrates & Alkalizes the Body – Helps balance pH levels and reduce inflammation.

Supports Liver Detoxification – Provides chlorophyll, which aids in removing toxins.

Boosts Circulation & Oxygenation – Increases energy levels and supports heart health.

Enhances Digestion – The enzymes in green juice support gut health and ease bloating.

Benefits of Bone Broth Fasting:

Rich in Collagen & Gelatin – Supports skin, hair, nails, and joint health. Provides Essential Amino Acids – Helps maintain muscle while fasting.

Heals the Gut – Supports digestion and gut lining repair, reducing bloating and inflammation.

Boosts Metabolism – Contains glycine, which supports fat metabolism.

Promotes Better Sleep & Relaxation – Glycine also helps regulate sleep and stress levels.

Why This Fast Works for Women:

Gentle on Hormones – Unlike strict water fasting, this method provides essential nutrients that help prevent hormonal imbalances.

Sustains Energy Levels – The electrolytes and minerals in green juice and bone broth help prevent fatigue and headaches.

Promotes Healthy Skin & Hair – Collagen from bone broth and antioxidants from green juice keep skin glowing.

Supports Detox Without Starvation – You’re nourishing your body while still giving digestion a break.

Mental Preparation for a Liquid Fast

1. Set a Clear Intention – Define why you're doing this fast (detox, weight loss, spiritual reasons, discipline, etc.). Having a purpose keeps you motivated.

2. Visualize Success – Imagine yourself completing the fast feeling energized and accomplished.

3. Start Gradually – If you’re new to fasting, ease in by reducing solid foods and increasing liquids a few days before.

4. Educate Yourself – Understand the benefits and challenges so you can approach it with confidence.

5. Affirmations & Journaling – Use positive self-talk and write down thoughts and feelings before and during the fast.

6. Prepare Your Environment – Remove temptations and stock up on nutrient-rich liquids.

7. Inform Close Friends & Family – Let them know so they can support you instead of unintentionally tempting you with food.

8. Accept Hunger as Temporary – Remind yourself that hunger comes in waves and passes, especially after the first 1-2 days.

Things to Do While Fasting to Stay Busy

1. Stay Hydrated – Sip herbal teas, broth, fresh juices, or infused water to keep your energy up.

2. Read & Learn – Use this time for personal development, spiritual reading, or learning something new.

3. Meditate & Practice Deep Breathing – Helps with cravings and keeps your mind calm.

4. Journal Your Experience – Track how you feel physically and mentally throughout the fast.

5. Engage in Light Movement – Yoga, stretching, and walks keep you active without draining energy.

6. Declutter & Organize – A great time to clean up your space, which can be mentally refreshing.

7. Work on a Creative Hobby – Try writing, painting, or any other activity that keeps your mind engaged.

8. Connect with Support Groups – Join fasting communities for motivation and shared experiences.

9. Practice Gratitude – Reflect on what you're grateful for; it helps shift focus from food to personal growth.

10. Plan for Post-Fast Nutrition – Think about how you’ll break the fast with gentle, nutritious foods.

MelFit Berry Banana Smoothie Bowl

Serves 2:

Must have peeled, sliced bananas and frozen berries to start.

If you are on food prep make 2 and share or freeze one.

Ingredients:

1 large frozen banana

1 cup frozen mixed berries (I like Costco or Walmart)

Cinnamon

Stevia

Vegan Protein Powder (1 serving) add extra if you prefer/logged with 1 serving

Almond milk

Almond Butter

Pro Granola

In a high speed blender or food processor add banana, berries, sprinkle of cinnamon, few drops of stevia, and protein powder. SLOWLY add the almond milk starting with 3/4 of a cup and more to blend. This should take up to 2 minutes. Less is best when it comes to milk, please take your time. Thick is what you are looking for. So thick you have to spoon into a bowl.

Spoon into bowl and top with 1/2 cup Pro Granola (each bowl)

1 tbs Pro almond butter (each bowl)

This recipe is logged in My Fitness Pal as MelFit Berry Banana Smoothie Bowl

Nutrition:

Calories: 387 (each)

Carbs: 51.5

Fat: 16.7 g

Protein: 27 g

Note: If you add more toppings you are adding more calories. This only included the ProGranola and almond butter.

Why Trying New Things Matters

When you try something new, you’re not just adding variety to your day — you’re activating parts of your brain and body that crave stimulation, creativity, and growth. New activities can:

• Boost your confidence

• Improve your mood and mental health

• Spark creativity and curiosity

• Help you meet new people or connect with yourself more deeply In short: new experiences wake you up. And who doesn’t want to feel awake this summer? Say Yes to the Unexpected

You don’t need to jump out of a plane (unless you want to). Trying something new can be as bold or as simple as you like. The point is to choose something unfamiliar, fun, or even slightly challenging. Here are a few ideas to get your imagination going:

For the Body:

• Try a sunrise hike or a paddle boarding session

• Join an outdoor yoga or bootcamp class

• Take a salsa, Zumba, or dance fitness class under the stars

• Learn how to roller skate, bike new trails, or swim laps

For the Mind:

• Start a summer reading challenge or a creative writing habit

• Try a new recipe using seasonal produce

• Take a break from screens and try a digital detox day

• Visit a museum, art fair, or open mic night

For the Soul:

• Volunteer for a local summer event or charity

• Spend a day alone exploring a new part of your city or town

• Practice meditating outside in the early morning or at sunset

• Host a potluck or picnic with friends and ask everyone to bring something new — a dish, a story, or a song

Make It Playful, Not Pressure

Here’s the key: you’re not trying to become an expert at something new. You’re just saying yes to the experience.

So let go of expectations. You might look silly in that dance class. You might burn the first batch of homemade jam. Who cares? Lean into the awkward, the joyful, the surprising. Growth isn’t about perfection — it’s about being willing to try. Create a “Summer Bucket List” of Firsts

Take a moment to jot down 5–10 things you’ve never done but would love to try. Big or small. Alone or with a crew. Then give yourself permission to go for it — one new thing at a time. Here’s a quick prompt to get you started:

• I’ve always wanted to try: ____________________

• This summer, I will: ___________________________

• I will invite someone to join me for: _______________

• I’ll document my summer adventures by: ___________

Final Thoughts: Let This Be the Summer You Remember

It’s easy to fall into routines — and there’s comfort in that. But magic happens when you stretch yourself. When you do something you’ve never done before. When you get a little uncomfortable and end up loving it.

So if you're waiting for a sign to break the routine and create new stories this summer — this is it. Try the thing. Say yes. Take the picture. Be the beginner. This summer, be someone who tries

Why New Movement Matters

Doing the same workout over and over isn’t just boring — your body stops responding. By changing things up, you activate different muscle groups, prevent plateaus, and bring a sense of play back to movement. Trying a new physical activity can also:

• Boost your motivation to move

• Challenge your coordination and strength in new ways

• Help you discover something you actually enjoy (no more forcing it!)

• Turn fitness into an experience — not a chore

Summer-Friendly Fitness Ideas to Try

You don’t need fancy equipment or a gym membership — just curiosity and maybe some SPF. Here are fresh ways to get moving this summer:

Water-Based Adventures

• Paddle boarding: Core, balance, and calm vibes all in one.

• Kayaking: Great for upper body strength and scenic views.

• Swimming laps in the pool or open water: Low impact, high reward.

• Aqua fitness classes: Fun, joint-friendly, and way harder than they look!

Outdoor Exploration

• Sunrise or sunset hikes: Nature + cardio = mood booster.

• Trail running: A fun, gritty alternative to the treadmill.

• Beach workouts: Resistance from the sand kicks up the challenge.

Social Sweat

• Outdoor dance fitness: Zumba, hip-hop cardio, salsa under the stars.

• Group bootcamps in the park: Accountability + sunshine.

• Pick-up sports: Volleyball, basketball, or even ultimate frisbee at the park.

Mind-Body Movement

• Yoga on the beach or rooftop: Elevate your practice (literally).

• Tai Chi in the park: Graceful, grounding, and surprisingly powerful.

• Mobility or stretch classes outdoors: Feel that fresh air as you loosen up.

Make It a Challenge (Without the Pressure)

You don’t need to master these activities — you just need to try. Allow yourself to be a beginner again. Let it feel different, awkward, energizing, and maybe even silly. That’s the fun part. Set a personal goal like:

• “Try one new activity every week this summer.”

• “Join a friend for something they love doing.”

• “Say yes to anything that gets me outside and moving.”

Keep a summer movement journal or create a visual checklist. The more playful you make it, the more likely you are to stay consistent.

Balance New with What You Know

You don’t need to abandon your regular routine — just enhance it. Sprinkle in something new once or twice a week. Maybe strength train two days, paddle board once, and hike on Sunday. Keep it flexible, keep it fresh.

Final Thought: Move for the Moment

Summer is short. But the memories (and gains) you make from trying new ways to move can last way longer.

So lace up. Dive in. Step out of your routine and into something that lights you up. Because movement shouldn’t just be about results — it should be about feeling alive. This summer, don’t just work out. Work in new experiences.

Please check out the MelFit Podcast for motivation and inspiration! MelFit Podcast is located on page 2 of the app. Thanks for tuning in!

1. Shift the Focus from Food to Fun

The main event might be the grill, but the real purpose is connection. Don’t let food become the only reason you're there.

Try this:

• Engage in deeper conversations

• Start or join a game (volleyball, corn-hole, cards)

• Be the one who brings the music, playlists, or fun vibes

When your focus is on people, not plates, you naturally eat more mindfully

2. Bring a Healthy Dish You Love

If you’re attending, bring something that aligns with your goals and tastes amazing. That way, you always have a solid option and you’ll likely inspire others, too. Go-to crowd-pleasers:

• Colorful grilled veggie skewers

• A fresh watermelon-cucumber-mint salad

• Turkey burgers

• Coconut yogurt fruit dip with summer berries

Don’t be afraid to be the healthy trendsetter!

3. Don’t Show Up Starving

This is key. Showing up famished means you're more likely to overeat, eat fast, or reach for whatever’s closest — often the chips and dips. Instead: eat a balanced snack beforehand. Try a mix of protein, healthy fats, and fiber — like a boiled egg and apple, coconut yogurt with almonds. It’s easier to make smart choices when you’re not operating in “hangry” mode.

4. Portion Mindfully, Not Perfectly

Forget rigid rules. Use the "one plate rule": Fill one plate with the foods you really want to try, include some protein and produce, and give yourself full permission to enjoy it. Then pause. Drink some water. Chat with friends. If you’re truly still hungry, go back for a second round with intention — not impulse.

5. Hydrate Like It’s Hot (Because It Is)

Alcohol and the sun = dehydration city. Mix in water between drinks, or try festive mocktails using sparkling water, citrus, herbs, and fruit. Hydration helps regulate appetite, keeps your energy up, and helps you feel better the next day.

6. Move a Little

You don’t need to squeeze in a full workout, but movement matters. Try:

• A morning walk before the BBQ

• Organizing a group game at the event

• Dancing (yes, even barefoot in the backyard)

Movement boosts your mood and keeps your wellness routine feeling consistent.

7. Let Go of Guilt and Stay Flexible

Perfection isn’t the goal — consistency is. If you overdo it at one event, it’s not a setback. Just bounce back with your next meal, next workout, or next choice. Summer is about living — and you can live fully while still honoring your body.

Final Thought: BBQs Don’t Have to Break Your Balance

You can savor the grilled goodness, toast to good times, and stay aligned with your goals — it just takes a little awareness and a lot of grace.

So this summer, show up with a plate in one hand and confidence in the other.

You’ve got this — grill, chill, and keep it real.

The Overstimulation Epidemic

Overstimulation occurs when our brains are overloaded with too much information or sensory input. It’s more than just feeling busy; it’s a state of constant cognitive demand that leaves us feeling exhausted, anxious, and unable to focus.

Consider the barrage of information we encounter daily:

• Social media notifications

• Work emails and Zoom calls

• Advertisements and news

• Text messages, phone calls, and endless apps

This constant stimulation can affect our ability to concentrate, deplete our mental energy, and contribute to feelings of stress or burnout. It can even interfere with our sleep, immune system, and overall mood.

So, how do we cope with the constant noise of modern life? By giving ourselves regular, intentional breaks — just like a time-out.

Why Adults Need Time-Outs

Time-outs aren’t just for kids. They’re critical for adults too. Here’s why:

1. Restores Mental ClarityTaking breaks helps clear your mind, improve decision-making, and restore focus. Just as athletes need rest between plays to perform at their best, your brain needs moments of stillness to function optimally.

2. Reduces StressIn moments of overstimulation, our nervous system goes into overdrive, often triggering stress responses. Short breaks activate the parasympathetic nervous system, which helps calm you down and restore balance to your body.

3. Improves Emotional ResilienceWhen you’re constantly “on,” it’s harder to regulate your emotions and respond mindfully to challenges. Pausing and reflecting helps you stay grounded, improving emotional control and resilience in tough situations.

4. Boosts CreativityCreativity flourishes in moments of calm. Giving your brain space to wander without pressure or distraction can lead to fresh ideas and solutions you might not have found in the hustle.

If you’re unsure where to start, consider the 5-minute time-out challenge. The next time you feel overwhelmed, take just five minutes for yourself. No excuses — step away, breathe, and focus on reconnecting with your body and mind.

How to Take an Effective Adult Time-Out

The key to a successful adult time-out is intentionality. It’s not just about taking a break — it’s about giving yourself permission to pause and reset. Here are a few ways to make time-outs work for you:

1. Digital Detox for 10–30 Minutes

Turn off all devices — phone, laptop, tablet, TV. This can be especially helpful in the morning before diving into the day’s chaos or in the evening before winding down. Use this time to read a book, meditate, or simply sit in silence.

2. Nature Breaks

Step outside. Even five minutes in nature — whether it’s a walk in the park, sitting under a tree, or just taking in fresh air on your balcony — can have profound benefits. Nature has been shown to reduce stress, improve mood, and restore focus.

3. Mindful Breathing

Deep breathing exercises can immediately shift your nervous system from “fight or flight” mode to a calm, relaxed state. Try the 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) or simply focus on your breath for a few minutes.

4. Sensory Breaks

Take a break from excessive noise and stimulation. Find a quiet space or use noise-canceling headphones, and close your eyes for a few minutes. You can also experiment with sensory techniques like aromatherapy or tactile comfort, such as holding a soft blanket or fidgeting with a stress ball.

5. Short Meditation or Journaling

Mindfulness practices, even if only for 5–10 minutes, can significantly reduce mental clutter and anxiety. Guided meditations or journaling can also help clear your mind and bring you back to the present moment.

6. Movement Breaks

Physical activity is one of the best ways to reset your energy levels. A short walk, some light stretching, or a few yoga poses can help release tension and refresh your mind.

The 5-Minute Time-Out Challenge

If you’re unsure where to start, consider the 5-minute time-out challenge. The next time you feel overwhelmed, take just five minutes for yourself. No excuses — step away, breathe, and focus on reconnecting with your body and mind.

How to Incorporate Time-Outs into Your Routine

It’s easy to say we’re “too busy” for a time-out, but just like anything, it’s about making it a priority. Here’s how to incorporate time-outs into your daily routine:

• Set reminders: Use your phone or calendar to schedule mini breaks throughout the day.

• Take a post-lunch pause: After lunch, step away from your desk for 10–15 minutes to reset and prevent the afternoon slump.

• Morning quiet time: Start your day with a 5-minute silence or a short walk before diving into tasks.

• Unplug in the evening: Turn off electronics 30 minutes before bed to calm your mind and prepare for restful sleep.

Final Thought: The Power of Pausing

In a world full of constant demands, taking time for yourself is not only a luxury — it’s a necessity. By embracing adult time-outs, you allow yourself to reset, recharge, and move through the world with clarity and calm. Remember, you don’t have to do it all at once — small, intentional pauses can make a big difference in how you feel. So, the next time the world feels overwhelming, give yourself the gift of a time-out. You deserve it.

1. Embrace the Power of Presence

It’s all too common to find ourselves scrolling through our phones while we’re at the beach or distracted by our to-do list during a BBQ with friends. But the magic of summer is in the moments — and the more present we are, the more we truly absorb the beauty of the season. Try this:

• When you step outside, take a deep breath and pause. Feel the air on your skin. Notice the temperature, the sounds around you, the colors in the sky.

• If you’re in a group, engage in the conversation instead of glancing at your phone.

• Eat your meals slowly, savoring each bite, appreciating the flavors and textures. Being present allows us to appreciate the small things, the simple pleasures, and the fleeting moments that would otherwise slip by unnoticed.

2.

Let Go of Summer FOMO

Summer often comes with high expectations. We’re bombarded with pictures of “perfect” vacations, beach bodies, and Instagram-worthy sunsets. But trying to live up to these unrealistic ideals can leave us feeling disconnected from the present moment and anxious about what we’re “missing.” Instead of chasing the perfect summer, allow yourself to create moments that are meaningful to you, even if they’re simple. A spontaneous picnic in the park, a quiet evening watching the sunset, or a morning walk in nature can provide just as much joy as a weekend getaway.

Try this:

• Choose one simple activity this week that doesn’t require preparation or comparison — just pure enjoyment. A nature walk, reading on your porch, or catching up with a friend over coffee.

• Let go of the need to “do it all.” Summer is not a checklist to be ticked off but a season to savor.

3. Disconnect to Reconnect

With the constant flow of digital information, it’s easy to get swept up in the virtual world and miss out on the tangible one right in front of us. This summer, try giving yourself permission to unplug — even for just an hour a day.

Imagine how much more you’d notice if you weren’t checking emails, social media, or scrolling through your phone. The colors of the sky at sunset, the sound of children laughing at a nearby park, the feel of cool grass beneath your feet — these are the moments that make summer rich

Try this:

• Pick one day a week to go “off the grid.” No phone, no email, just you, nature, and the people around you.

• Leave your phone in another room when you’re hanging out with friends or family. Be fully there, not just physically but emotionally.

4. Engage in Seasonal Activities Mindfully

One of the best parts of summer is the variety of outdoor activities it offers — from hiking and biking to barbecuing and beach days. Instead of rushing through these activities, take the time to truly enjoy them with all your senses.

Try this:

• During a hike, notice the way the earth feels beneath your feet, the birds singing overhead, and the freshness of the air.

• At a barbecue, focus on the colors and smells of the food, the joy of sharing it with loved ones, and the energy of the gathering.

• Spend time at the beach feeling the sand between your toes, the saltwater on your skin, and the rhythm of the waves.

By truly absorbing these sensory experiences, you can deepen your connection to the world around you and enrich your time outdoors.

5. Be Gentle with Yourself

Summer can sometimes feel like a whirlwind — between vacations, social events, and daily life, it’s easy to feel rushed. But remember, part of being where your feet are is being gentle with yourself. Don’t let the pressures of “doing” overwhelm you.

Try this:

• Take time to rest. Rest is part of being present — it’s the space where you can let go of stress and simply be.

• Allow yourself to enjoy the slower moments. Not every minute needs to be action-packed or Instagram-worthy. Take time for naps, reading a book in the hammock, or simply sitting and doing nothing.

6. Reflect and Appreciate

At the end of each week, take a moment to reflect on the highlights of your summer so far. What have you enjoyed most? What moments made you feel truly present and alive? Reflecting on your experiences will help you be more mindful of the good things summer brings. Try this:

• Keep a small journal where you jot down one thing each day that made you smile or feel thankful.

• At the end of the week, look back at your reflections and celebrate the simple joys you’ve experienced.

Final Thought: Summer is a Gift

Summer is short, and if we’re not careful, it can slip through our fingers. But when we make the conscious choice to be present and absorb all the good things summer has to offer, we can transform this season into something truly special.

So next time you’re outside, whether you’re at a BBQ, on a walk, or lounging by the pool — be where your feet are. Let go of distractions, embrace the moment, and soak in the warmth, the laughter, and the simple joys of summer. It’s a gift — one you can only fully unwrap when you’re present.

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 Melfit Watermelon Cooler, take a tall cup and fill halfway with ice.

4. Next fill 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!

Nutritional information:

Calories: 23

Carbs: 5.5 g

Fat: 0.1 g

Protein: 0.4 g

MelFit Espresso Protein Shake

Serves: 1

Ingredients:

1 cup ice

1 cup spinach or power greens

1 Tbs almond butter

Cinnamon

1 scoop Chocolate Collagen Peptides

1/2 a frozen banana

2 shots of espresso or 2 ounces of brewed coffee

Unsweetened almond milk

blender until thick and smooth, ONLY add almond milk as needed. I didn’t need any because my shots were hot and fresh.

This is a great protein shake for a light meal pre or post workout.

Enjoy!

This recipe is logged in My Fitness Pal as MelFit Espresso Protein Shake

Calories: 222

Carbs: 9.3

Protein: 14.6

Fat: 9.3

“WHAT IF YOU GAVE YOURSELF A YEAR?”

MelFit Pineapple Teriyaki Burgers

Serves 1

Ingredients:

16 ounce heaping cup of ice

1 heaping cup of mixed berries

1/4 cup gluten free oats and a little more for topping

1/8-1/4 cup orange juice (replaces the milk; less is best for a thick shake)

Feel free to also use non diary milk, but I think the orange juice makes it!

1 ounce of sugar free vanilla (pure made naturals)

2 scoops Orgain Vegan Vanilla Protein Powder

Instructions:

1. blender EXCEPT ICE.

2. ADD ICE LAST.

3. Start with 1/8 of a cup of orange juice and slowly add more as needed.

4. Thick shakes keep you fuller longer.

5. Serve with a sprinkle of raw oats on the top of the shake.

Enjoy!

This recipe is logged in My Fitness Pal as MelFit Very Berry Smoothie

Nutritional information:

Calories: 360

Carbs: 62.1 g

Fat: 6.7 g

Protein: 26 g

Success Story

“As soon as I started nourishing my body, I lost 10 pounds quickly. Then, little by little, the rest came off.”

I grew up alongside my twin sister, Melanie Ray, as Melissa Kay. My name means “honey bee,” which is fitting — I never land! As kids, Melanie and I were always on the move, running from sunup to sundown on our acreage up the North Fork of the Coeur d’Alene River. We were the classic “skinny kids,” thanks to our constant activity and outdoor adventures.

We also had a serious sweet tooth. Our grandma Lola owned Palmer’s Market, a grocery store, so we had an endless supply of candy and junk food. Even with all that sugar, we stayed trim — until life caught up. At 19, everything shifted. I started working as a waitress, juggling multiple jobs, and burning the candle at both ends. Late nights, partying, energy pills, and caffeine became the norm. My body eventually hit a wall.

One Fourth of July, I barely made it over the pass and collapsed in my mother’s house — waking up two weeks later with Strep A (the flesh-eating disease). She had to spoon-feed me back to life. It was a wakeup call. I realized the world could function without me. My body had to force me to slow down. By then, I had gone from a size 1 to a size 15 in what felt like a flash. The late nights, alcohol, and diner food were taking a toll. Eventually, I found stability again — a kitchen to cook in, a routine, and a chance to take care of myself. I dropped the weight quickly, started running with my boxer pups, and kept it off for a while.

But life, as it does, threw another curveball.

At 27, I opened my first business: a drive-thru coffee stand. It was booming, but I was drowning in responsibilities. My husband and I were so overwhelmed that we tossed dirty dishes rather than wash them — paper plates became our norm (which I now despise!). I lived on muffins, bagels, and sugary blended drinks. I didn’t realize how many calories I was sipping and snacking on daily. The weight crept back.

Cue another wake-up moment — standing in a poorly lit Old Navy dressing room, staring at my cellulite in the mirror, holding a size 13. I almost bought those jeans... but I didn’t. I made a decision that day: I was going to change.

It might sound ironic now, considering I’m a health and fitness expert with over two decades of experience. But back then, the first step was simple — eat breakfast. I had been running on 9 shots of espresso, skipping meals, running 5 miles a day, then trying to survive on a green smoothie and a tiny dinner. My poor body didn’t know when it was going to be fed again — no wonder it held on to every bit of fat.

As soon as I started nourishing my body, I lost 10 pounds quickly. Then, little by little, the rest came off. The final piece of the puzzle? Strength training. It transformed my body in a way that cardio never could.

I became obsessed — in the best way. I soaked up everything I could about health and fitness. I became a certified nutritionist and personal trainer. I reached my goal weight, built muscle, lowered my body fat, and — more importantly — maintained it. So, what came next?

Helping others do the same.

For over two decades now, I’ve maintained my weight at a size 1. I’m 51 years old with visible abs, total confidence, and the ability to wear anything I want (I love fashion!). I’m the strongest, healthiest version of myself. And I’m paying it forward.

With my app, MelFit, I’ve helped people all over the world lose weight and keep it off for good Alongside my incredible team — my COO and fellow health coaches — we’ve built 14 different gut flush and nutritional programs with full meal plans, workouts, and most importantly: accountability.

If you’ve read this far, thank you. I hope my story inspires you to believe that change is possible. Wherever you are on your journey, keep going — your healthiest, happiest self is waiting. And a big Happy 51st Birthday to my twin sister, Melanie McCreery — cheers to a life full of health and happiness!

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