Mels_nutrition_fitness

The last few Sundays I have booked on to a body combat class. 2 reasons really:
1. I got STUCK in a rut and just needed someone else to tell me what to do without me planning it or leading it!
2. I’m teaching a similar class in the new year to my students so thought it would be good for some CPD

But I’ve really enjoyed it 😊 and it took me to have a little word with myself as I couldn’t go into the Christmas period feeling the way I was 😞 So it happens to us all 🫣
The strength comes from highlighting it and then picking yourself up out of it!

Chocolate orange 🍫🍊 post workout tastes good too!

Here’s to a Merry Christmas and Happy New Year and putting ourselves first even though life is constantly throwing obstacles!

Spaces for tonights Bootcamp session
6.30 - 7.30pm
£5

October offer on my women’s Bootcamp and PT sessions
12 sessions for the price of 10 when buying a block! 📲

Sundays session planned ✅
Thanks to those that have confirmed 🙌🏽
Still a few spaces left!

Hey guys 👋🏼
Huge apologies I have been so quiet. Took some time out with the kiddies and my partner to enjoy the holidays.
I completely indulged and haven’t stopped eating! Which was lovely and very much needed!

But.....
WALTHAM ABBEY locals. I am starting to offer weekend PT sessions. Paired sessions. Women’s fit club. Women’s strength and conditioning. Circuit training. Boot camp.

If you know anyone that is looking for a PT or does not know where to start with exercise, send me a message. I can be mobile for general fitness/ circuit training or I am in the process of tidying up a gym space for weight training 🏋🏼‍♀️

Weekends only at the moment. Could stretch to weekday evenings if booking a block of sessions.

If you could share this it would be greatly appreciated 🙌🏽

WHAT IS NUTRIENT DENSITY?
Whenever you eat foods, you are getting a certain number of calories. But what else are you getting? Nutrition is more than calories alone and it takes well-balanced meals to get all the protein, healthy carbohydrates, healthy fats, vitamins and minerals we need every day.

NutrientDensity measures how much nutrition you get per calorie eaten.
🍎Nutrient-dense foods: a lot of nutrition 'per bite'
🍭Calorie-dense food: a lot of calories 'per bite'

Let’s talk exercise

Regular exercise is MUCH MORE than ‘burning calories alone. Exercise will increase your mental well-being by releasing hormones such as endorphins that make us think with more clarity, will help to lower blood pressure, improve posture, increase our metabolism, strengthen our skeletal structure (bones), improve cardiovascular health and more.

Long term benefits of exercise for a sustainable body transformation is key. As we exercise we maintain and build muscle mass when accompanied with a balanced diet containing sufficient protein intake.
The more muscle mass we have within the body will increase our bodies ability to convert energy (‘burn calories’).... ultimately meaning that in the future we can consume more healthy foods whilst maintaining our weight control much easier 🙌🙌

Ps... no ladies this process won’t make you ‘BIG’ or ‘BULKY’ as unlike men our bodies don’t produce testosterone.

Weekend Waffles 🧇

1 egg
2 scoops of strawberry formula 1
1 scoop of PDM
Splash of almond milk
Top with yoghurt, honey and fruit 👌🏼

I usually use the formula 1 in shake form, purely for convenience around my 3 children. But at the weekend and when I have more time, we make
So many options!

What do you like having for breakfast?

I used to do this, wait for the right time.
A Monday, after Easter or after an event 🤔

On Fridays it just me and my little lady 🥰 First day back to nursery for Elis today after 3 months, he did not want to go in bless him 😢 but they have reassured me that he’s fine. Rhys is exhausted after his first full week back so he had some tears too! So I’m grabbing a cup of tea, catching up with clients to check in on their progress and then going to do some tidying in the house before picking the boys up at 3pm. Have a great Friday and enjoy your weekend, whatever it is you get up to 😊

🔥💥TRANSFORMATION TUESDAY 🔥💥

’s exact words:

2020 new year new me.... Completed it mate!

6st down and a size 22 - 8

It is never to late to become who you want to be!

I can't even explain how unhappy I was in that first picture I cried even making this collage because I'm so embarrassed by it but I need to share it to show people no matter were u are u can change.

I honestly can't believe how much my life had changed in the last year....

From that insecure girl on the left who was unhealthy, unhappy and had no confidence, a girl who hated looking in the mirror daily and wore thick black cardigans all through summer to cover up no matter how hot it was...

To a girl on the right with a whole new view on life, self love and self worth.. Things I lost a long time ago. I'm no longer insecure in who I am and I honestly did not think I could do it I had absolutely no self belief atall but over the last year I've found a confidence in myself that I thought I had lost forever!

I would always go into the new year with the new year new me mindset but this year was different for me.. I did it!
Not only thanks to herbalife and the unbelievable products but me and my consistency and my motivation to keep going and I did it because i new I needed to change and that I was the only person standing in my own way!

I lost who I was and honestly I gave up on myself!
It's not been easy but I've enjoyed every part of the journey and will continue to grow without a doubt!

I've found the path I want to be on not only for me and my kids but a journey to help as many people as I can to become as happy as I am within themselves!

You can change if you want to change it all starts with YOU!

🤩 TRANSFORMATION TUESDAY 🤩
Just amazing transformation from Sam here in JUST 5 MONTHS!!!
Nothing short of remarkable and inspiring.
In her words not mine......
“Ok so brief story I guess
Mum to 4 year old and 18month old.
Now 18months post c section
Hit a point in my life where I realised I had become comfortable with feeling uncomfortable...
Stopped caring for my myself or prioritising my needs/health. Always focused on others and suddenly realised I was slowly but surely going down a slippery slope of just getting by In life. Waking up each day to try and get through it rather than live it.
Had no appreciation for myself let alone my body.
Fast forward to now. My health is at the forefront and my body feels like mine finally - it’s the only one I have. Very proud of what I have achieved and how I feel. And I no longer settle - for anything. My personal development has sky rocketed and my limiting self beliefs have become almost Non existent. I am happier than I think I have ever been with more ambition than I knew possible.
I am ending the year healthier and stronger mentally and physically, with deeper passions, bigger ambitions.”
Herbalife changes lives in more ways than one. This is not diet, this is a lifestyle 💚🌱🌿 — feeling inspired.

We made banana pancakes for breakfast this morning and they were delicious 👌🏼🥞

Such a beautiful day today ☀️🍂

Take care of yourselves over the next 4 weeks.
▪️Get outside
▪️Read
▪️Move
▪️Eat well
▪️Enjoy the little pleasures

If you need a focus, get in touch. Our online community hasnt stopped.
FREE daily workouts from a team of personal trainers 💪🏼
Dont turn into a Christmas pudding! But more importantly get around some positivity and make the most of the time

💯

Get rid of those excuses.
Small daily changes lead to long term results💫
It could be something simple like changing your breakfast

Challenge starts on Monday, it’s never too late to join in.
It might just be the kick start you need 👌🏼

Have a great Friday x

Hey guys I am still here! 😊
Baby’s fine. I’m fine

Believe me when I say I understand life happens and sometimes we can lose direction. However, the quicker we recognise this and halt the downward spiral the better but that takes some strength 💪🏼

Looking after our mental health should always come first and I really believe this starts with what we eat/ put in our body and moving our bodies.

If you are stuck or have lost your way I am ready to kick start you on a more positive journey 🤗 Whos joining me?
Having support is 🔑

Much love, Mel xx

Good morning 😊 Happy Wednesday
We are on day 17 of our 28 day challenge 💪🏼 the results are already coming in of how good people are feeling.

▪️More energy, inches down, feeling more positive 💫
▫️Most have simply changed their breakfast, added a few snacks, increased water which has led to making better food choices
▪️The knowledge and education you gain create habits for long term results 🙌🏽

Who would love to get to January and not have that “Ive got to lose X amount of weight” 👌🏼 create the habits now so there’s less work to do
Our ‘Back to school’ challenge starts 15th September. Registration is open now 💬

Good afternoon
Who gets to the 2.30-3.30pm time in the afternoon and then starts looking for food?!! 🙋🏽‍♀️
Sometimes this is due to me not drinking enough water. Sometimes I need something sweet.
I used to start looking for biscuits, chocolates and that would carry on until dinner time!
Now i whizz up a summer berries shake with ice, completely balanced with carbohydrates, healthy fats and protein and that satisfies me until dinner time. Gives me energy. Tastes amazing 😋
Whereas the old me would have consumed a packet of biscuits, felt really lethargic all afternoon as I had consumed way too many calories and sugar and wonder why I wasn’t seeing any results.
We teach healthy habits 🙌🏽 I can help you too 😊

Good afternoon! Hope you are all well!
So my lockdown transformation has taken a slightly different path! I am currently which we are over the moon about 🥰
I am still using the products every single day and I feel fantastic 💪🏼 I have so much energy. The fibre has been essential! I am still trying to stay active but I have had to really take the intensity down over the past few weeks. I was not active with my 2 boys so this is all new. Looking forward to the journey ahead though 😊

🎉 July Challenge Winners 🎉

Over 1000 people were helped this month to create healthier habits 🙌🏽

So much support and education for £5 💥

Our August challenge starts in 6 days!! 😁 Registration open ✨

I want to personally help 5 new people

(photo submission is optional btw) it’s the best way to track progress but understand not everyone feels comfortable 🤗

Looking forward to helping more people increase their energy levels and lose the lockdown bloat!

over a period of around 18 months =
▪️4 dress sizes down
▪️More energy
▪️More confidence
▪️Better skin
▪️More muscle
▪️Fitter and healthier
All because of the easiest, most convenient plan 🙌🏽

Good morning ☀️Happy Friday 🙌🏽
Hydration - the body is made up of 60% water. Depending on your body weight and exercise levels, we should consume around 2-3 litres of water a day. Even more when it is hot 🥵
Being dehydrated can lead to:
💧Feeling tired/ lethargic/ no energy
💧Unable to concentrate
💧Headaches
Every morning I add aloe mango concentrate into my water and it really encourages me to drink more throughout the day.
Staying hydrated is so important for fat loss too 💪🏼
Have a great day 😊