Meg DeSalvo Fit

Ever have one of those days where a horrible tension headache hits, and you realize your workout plans already have to change early on in the week? 🫣 That was me today, and before I knew it, my “all-or-nothing” mindset started creeping in.

I felt anxious about messing up my streak, and honestly, that frustration is real—because, like you, I’m only human!

But here’s the shift I’ve made—I’m learning to catch these thoughts early and shut them down ASAP. Instead of spiraling, I focused on what I could control and what would actually make me feel proud of myself.

So, I listened to my body: a shoulder wrap, some stretching, a walk with the kids, and prepping breakfast for tomorrow so I can finally sleep in! It’s all about making those small, positive shifts and staying in control.

That’s how we keep the momentum going➡️

If today didn’t go as planned, what’s one positive thing you can do right now to keep moving forward?

Drop a comment and let me know!

👋🏻And if you’re on a similar journey, hit that follow button for more tips on breaking free from the all-or-nothing mindset!

If most of your decisions are fast and rushed, chances are you’re opting for the easy choice because it’s safe and familiar—your go-to.

But what if you slowed down and made the BEST decision for you?

How much smoother and more enjoyable could your wellness journey become?

Would it start to get easier?

Progress starts with your choices.

⭐️Try this: take a moment to pause before making any decision—breathe, reflect, and choose what truly serves your goals.

Every conscious choice you make POSITIVELY impacts your wellness journey.

😘Remember, the easy decision isn’t always the best. Think about your future self and choose wisely.

🚀Ready to take charge of this month and feel confident while doing it? 💪

➡️Check your calendar, set weekly goals, and embrace challenges as opportunities for growth.

Want personalized guidance? Book your free 30-minute connection call now and take the first step towards owning your wellness journey! 🔗 in bio or DM directly and we can start the chat there!

Embracing these uncomfortable truths may not always be easy, but doing so will set you up for long-term success on your fitness journey.

1. Progress isn't linear: Despite your best efforts, progress won't always be steady or predictable. Plateaus, setbacks, and fluctuations are part of the journey.

2. Comparison is the Enemy: Your fitness journey is unique to you. Avoid the temptation to compare your progress to others', as it only leads to frustration and self-doubt. Remember, everyone's journey is unique, and what works for someone else may not work for you. Stay focused on your own goals and celebrate your personal victories, no matter how small.

3. Mindset Matters: Negative self-talk, doubt, and limiting beliefs hinder progress. Adopt a positive mindset, practice self-compassion, and believe in your ability to overcome challenges.

4. Consistency Over Perfection: Success comes from consistent effort, not occasional perfection. Show up regularly, even on days when effort fluctuates.

5. Nutrition is Key: Accept that what you put into your body matters just as much as how you move it.

6. It's About Health, Not Just Looks: True fulfillment comes from overall health and well-being. Focus on how exercise makes you feel mentally, emotionally, and physically, rather than solely on external results.

7. It's Not Always Fun: Exercise isn't always enjoyable, but consistency is key. Embrace the journey, knowing that not every workout will be a breeze.

8. It's a Life Long Journey: Fitness isn't a destination but a lifelong journey. Goals may change over time, and your routine will need to adapt. Enjoy the process and celebrate every step forward towards a healthier, happier life.

✨Save this post to revisit whenever you need a reminder and share it with friends who could use some encouragement to keep pushing forward on their fitness journey.

Together, let's support each other and stay motivated for the long haul!

Have you ever considered the impact of just one word on your mindset?

Removing a seemingly insignificant word can revolutionize your fitness journey...

Is there a word you frequently use because you feel like you haven't done "enough," downplaying your actions and accomplishments?

It's essential to find what works for you, keeps you consistent, and empowers you.

Your fitness routine doesn't have to mirror someone else's.

🚀Ready to create a personalized routine that helps you avoid overwhelm and maximizes your success.

I want to help you find success in your fitness journey!

Let’s do it! Comment SHIFT to get the details on my SHIFT METHOD program that is going move your forward towards your goals 🙌🏻

Starting smart sets the stage for success.

It's about making realistic goals and taking small steps towards them.

Finding the program that aligns with your fitness level is key to long-term progress and sustainability.

& as you grow and become more comfortable in your fitness program it too can adapt with you!

What do you see when you look at this photo?

Did you see a mom happy and refreshed on vacation away from her children she dearly loves but who also desperately needed a weekend away?

Did you see a wife happy to be sitting across from her husband and spending much needed 1:1 time?

Did you see the business owner happy to be finding her own voice again in the sea of online coaches?

…

😘What I see is the Meghan I have been dreaming of becoming. I don’t know when the last time I felt this happy and confident. And I want to harness this confidence and happiness I feel!

So, what I plan to do with this photo, and what I encourage you to do, is to revisit the last photo on your phone and select an image that reflects the person you aspire to be and the emotions you want to experience at this moment...

And ask yourself ⬇️
- What did your life look like?
- Who were you surrounded by? Who was your community / support system?
- What actions were you taking in order to feel that way?
- What habits were serving you and which were stressing you out (maybe they were not realistic)

If the person you see in the picture isn’t engaging in the actions necessary to cultivate those feelings, begin making gradual (not drastic) changes in your behaviors so you can once again be and feel that way.

(And I’m not referring to a photo from your early 20s; I mean within the past few years because we must remain realistic here🤣)

Feel free to share your pic with me in the DM - I’d love to see what you find!

Crush your fitness goals with laser-sharp focus!

Stay mindful of your life’s happenings and align your fitness journey accordingly.

➡️Without a clear plan, you risk feeling scattered and struggle to channel your time and energy effectively.

➡️Without learning how to shift your focus in chaotic weeks you also risk feeling scattered and struggle to channel your energy effectively as well.

FOCUS is necessary to stay the path and reach your goals🙌🏻

For the longest time, cooking and I were like oil and water. Patience? Nah. Directions? Who needs ‘em? I was convinced I knew best. Spoiler alert: My husband and kids begged to differ. 😅

Fast forward to the last 6 months, and roles reversed on weeknights. Guess who’s the reluctant chef at home? Yours truly. The dinner torch was passed, and I wasn’t thrilled. Cooking became (and still is sometimes) my nightly nemesis.

But here’s the plot twist: I decided to embrace it. No Michelin stars in my future, but hey, I’m trying. Simple recipes became my lifeline, and using ingredients in multiple dishes? Genius move to avoid overwhelm, right? 😂

One lesson that hit me: Following the darn directions! Who knew, right?

When I stick to the recipe, things turn out... decent. Not always Gordon Ramsay level, but let’s be real, anything’s an improvement from my “I-know-best” experiments 😅

Now, enter my coaching perspective: In the kitchen and the gym, having a plan is a game-changer. When you have a recipe, it’s less overwhelming, and the end result is usually pretty tasty. The same goes for fitness! Having a structured plan makes the journey smoother, less daunting, and brings you closer to those goals.

Lack of direction in fitness can be tough. It’s a nemesis, creating friction around our goals. I learned that sometimes the recipe (or fitness plan) knows better than I do.

To my incredible ladies navigating the kitchens and gyms of life, as a coach, I can tell you firsthand—having a plan works wonders.

Ready to take the next step in your fitness journey? Comment CONNECT below to set up a free 30-minute coaching call and let’s find the best direction for your fitness goals in 2024! If a time or date doesn’t work, message me we will make it work!

For the longest time, cooking and I were like oil and water. Patience? Nah. Directions? Who needs ‘em? I was convinced I knew best. Spoiler alert: My husband and kids begged to differ. 😅

Fast forward to the last 6 months, and roles reversed on weeknights. Guess who’s the reluctant chef at home? Yours truly. The dinner torch was passed, and I wasn’t thrilled. Cooking became (and still is sometimes) my nightly nemesis.

But here’s the plot twist: I decided to embrace it. No Michelin stars in my future, but hey, I’m trying. Simple recipes became my lifeline, and using ingredients in multiple dishes? Genius move to avoid overwhelm, right? 😂

One lesson that hit me: Following the darn directions! Who knew, right?

When I stick to the recipe, things turn out... decent. Not always Gordon Ramsay level, but let’s be real, anything’s an improvement from my “I-know-best” experiments 😅

Now, enter my coaching perspective: In the kitchen and the gym, having a plan is a game-changer. When you have a recipe, it’s less overwhelming, and the end result is usually pretty tasty. The same goes for fitness! Having a structured plan makes the journey smoother, less daunting, and brings you closer to those goals.

Lack of direction in fitness can be tough. It’s a nemesis, creating friction around our goals. I learned that sometimes the recipe (or fitness plan) knows better than I do.

To my incredible ladies navigating the kitchens and gyms of life, as a coach, I can tell you firsthand—having a plan but most importantly following it 🤣works wonders.

Ready to take the next step in your fitness journey? Comment CONNECT below to set up a free 30-minute coaching call and let’s find the best direction for your fitness goals in 2024! If a time or date doesn’t work, message me we will make it work!

Swipe left for three game-changing adjustments to help you stay dedicated to your health and fitness goals during Christmas week🎄🎅🏻

⚡️From guilt-free indulgence to realistic workouts and mindful celebrations, these shifts will empower you to make positive choices without the overwhelm.

Let’s navigate the holidays with intention and joy! 💪

Life is a series of ebbs and flows, and that includes our fitness journey. This carousel is a gentle reminder that one off week doesn't define us or our fitness journey to our goals.

✨Reflect, celebrate those small wins, and shift your mindset towards growth.

⬇️Share your takeaways and personal insights in the comments below, and let's inspire each other on this journey of Mindset Mastery!

Embracing my "mental health era" and wanted to share a little Monday motivation with you all. There are days when choosing a workout or opting for a nourishing meal feels like a breeze. But let's be real – life throws curveballs, and those are the days when prioritizing yourself gets tough.

🌪️In the chaos of being a mom to two little ones, running a business, and supporting my incredible husband with his hectic schedule, I've learned a valuable lesson: now is not the time to drown in overwhelm.

✨It's the perfect moment to choose ME and my health, imperfectly✨

💖On those challenging days, when self-care seems like a chore, remember: making choices for yourself is a powerful act of self-love. It's about connecting with inner self, even if it's just a few minutes of mindfulness (journaling has been helpful!) or a quick workout.

🙌So here's your reminder: You deserve this time for yourself. Your mental health journey is valid, your physical health journey is valid, even if it's not perfect. Prioritize your well-being, not because it's easy, but because it's vital. Now let's conquer this week, one choice at a time!

I'm sure many of you scrolling through can understand weeks like this. If you usually give up, have you thought about learning to make adjustments on the go?

Not every week is the same, so to stay in control and avoid overwhelm, we need to make necessary adjustments.

➡️This is what my signature SHIFT METHOD PROGRAM is designed for. I've learned from experience that without adapting and shifting, we remain overwhelmed, leading us to give up.

So, are you prepared to start making the necessary shifts to keep moving forward toward your goals, even when it feels impossible? If YES, DM me and let's book a connection call today.

To all my ladies out there!! You deserve to feel strong, confident, and healthy. By making yourself a priority, you are investing in your own happiness and well-being. ❤️ Embrace the fact that it is okay to put yourself first and know that you are deserving of the time and effort it takes to achieve your fitness and health goals.

✨And for the mamas out there feeling like they are taking away from their kids - remember by putting yourself first and prioritizing your fitness and health goals, you are setting a powerful example for them. You are showing them that self-care is important and that it is possible to find balance in taking care of both yourself and others.

❤️Here at Meg DeSalvo Fit - I am all about empowering you to embrace this journey! It’s not easy to navigate, but it is worth it if you truly want to live a happy healthier lifestyle with less overwhelm and guilt!

✨The power of switching from a negative mindset to a positive one is transformative

✨It opens the door for resilience, and optimism, which paves the way for growth, and improved well-being.

This is exactly why it is important if you are feeling overwhelmed and struggling to shift your health and fitness routine in order to keep your health and fitness a priority to work on shifting how you are thinking and talking to yourself.

MINDSET is a huge part of how I coach. I want to help you start to change how you think and talk to yourself so you can start to take the appropriate action no matter what is going on in life. This is the first step in learning how to not let overwhelm win!

😔 So if you know your mindset works against you in these situations and your health and fitness routine ultimately gets the boot to the back burner, why not start learning how to SHIFT your your thoughts?

Not sure that you can make the shifts needed? Then book a connection call so we can work on this together! (link in bio)

Let's show up for ourselves, our health, and our fitness goals, even when we don't feel like it. Remember, every step forward, no matter how small, is a step towards a healthier, happier you. You've got this! 💥

YouAreCapable

If you want 2024 to "THE" year you stick to your health and fitness journey, it will require working on your habits and building a sustainable routine FIRST.

A new year will not eliminate the overwhelm you feel right now around your health and fitness goals...the calendar should not dictate when you show up and when you pause the start of a NEW year will not guarantee that you will achieve your health and fitness goals if you do not have a solid foundations of habits and a routine - the date of the calendar will not change results

😅Hate to break it to you, but 2020 for the less overwhelming if you don’t learn how to build haven’t into your life and create a routine that works for you

Let's talk about priorities for a minute...

Do you prioritize work, kids, special events?
✅Most likely YES

Do you prioritize your workouts?
😅You probably try, but then feel overwhelmed and not sure how to make it all work.

It is not your fault!
▪We have been conditioned to always go go go ,do more / produce more, etc. especially as women. Over time we became conditioned that we are a priority once everything else is done.

This is WRONG❌. We can not go go go, do more / produce more IF WE DO NOT TAKE CARE OF OURSELVES.

My TIP I give all my clients to keep their workouts and health a priority and REDUCE OVERWHELM⬇
💥Schedule yourself in your calendar & TIME BLOCKING IT OFF to avoid other things taking priority over your workouts.
💥Remind yourself when you get to that TIME BLOCK it is your time - you created the time to get that workout in, other things (unless it is an emergency) can wait.

Not taking the time to create the plan, scheduled it in and BLOCKING YOUR TIME will continue to push you your health and your goals down the priority list. If you are ready to take control, this is a step you can't keep skipping.

Drop a ✅ when you do this step to create the plan for your workouts for the week!

When you let go of what you can't control and move away from the "all or nothing mentality", you begin to make progress and move towards your goals.

If you hold on to what you can't do in a situation, it will create overwhelm and you won't move towards your goals.

I encourage my clients to shift their mindset and expectations so that overwhelm does not consume them.

The more you practice this, the easier it feels and you begin to navigate through your health and fitness journey with less friction.

Do you struggle in SHIFTING when something in life comes up?

I can feel all the women out there nodding their head YES 🙋‍♀️!

I truly believe we all value our health and want to live a healthier happier life, but it can be hard and overwhelming to figure out how to prioritize it EVEN WHEN WE WANT TO.

I have been there before‼...fitness is hard, nutrition is hard, balancing everything is hard.

BUT, I PROMISE YOU - when you begin to focus on just ONE small healthier habit at a time the process becomes less overwhelming.

Look at your lifestyle and your routine - what is one habit you can start taking daily action towards in order to take back control of your health and fitness routine?

Small wins make a HUGE impact when reaching your bigger goal.

Make sure you take time to recognize all the effort you are doing constantly, and continue to stack those small wins 🙌🏻

I make sure to highlight all small wins for clients because it’s so easy to downplay them, BUT I WANT YOU TO CELEBRATE THEM MORE 🎉 The more you recognize them, the more you do them (stack those wins!!)

Let’s celebrate your small win recently 🙌🏻 what’s a small win you are proud of ⬇️

As we head into September I want you to think about this...⬇

What is truly holding you back? Is it your...
💥fear of failure
💥lack of accountability
💥time management skills
💥perfectionist / all or nothing mindset (mindset blocks)
💥feeling lost / no guidance of what you should be doing within your season of life

Most of these things YOU CAN OVERCOME! I promise you small progress is going to get you way further than letting the list above stop you from showing up and getting in your way.

As a coach, these are the things I believe will allow you to show up and start to see that small progress BUILD ‼
💥adopting the mindset that failure is necessary to show you what works and what doesn't. Without failure you will continue to feel lost and NOT know what is worth doing vs not worth your energy
💥get a source of accountability to help guide you / push you forward when you need it the most - so again you DON'T feel lost and go through the cycle of starting/stopping over and over
💥learn how to prioritize your time so you DON'T continue to feel lost, overwhelmed and BURNT OUT (we don't usually have time, we make the time for what is important to us)
💥learn to shift your mindset, so you don't get stuck at the same road blocks in order to NOT feel disappointment, overwhelm and BURN OUT
💥accept that it is OK to adjust your program and expectations OFTEN , as well as accept that how you show up in your CURRENT season of life you are in might look and feel different than you are used to - this is OK and necessary in order to show up and not work against yourself/schedule

So what has truly been holding you back from seeing/ feeling small progress? If it is any of these off the list - this is your sign that you know exactly what you need to do in order to start showing up and making that progress. Are you willing to do what is needed? If YES - DM me, I am waiting to guide you on your fitness journey you so wish to be successful at!

Kicked off the last Saturday LIVE class of August and looking forward in providing more support & community to my ladies!

Instead of a 1x a month collective community call,➡️we are switching to a weekly community chat after each class!

Each week this is your chance to:
💥ask me your coach a question and receive advice
💥feel a sense of community and share advice to others (especially when you have gone or currently going through a similar struggle) & realize everyone has struggles
💥a time to stop, reflect and be present with what your doing - this is the best way for improvement

This is the best way for me as a coach to support you on a deeper level!

If you are missing the community of a gym, if you are at a gym but have no community ➡️ this is your space!

Every Saturday we meet (eastern time): ✨8-8:30 & 9-9:50 (recording available if you miss or want to repeat)

If you train with me on any level, this class is included in your package! If your interested in learning more in how I and our community can support you - message me today!

If your desired fitness goal is just as important as your 🤑, & you want to see it grow
& continue to grow. Then you need the right system in place for that to happen.

You can't invest here and there. You can't keep trying new things hoping something will work. You need a specific step by step plan designed for YOU.

Lucky for you, this is my specialty. This is my favorite thing about being a personalized coach. I get to help my clients reach their goal by creating the exact plan that will allow them to reach their goal.

I take away the guess work, the overwhelming feelings and simplify it. I make sure you are consistently investing in the right steps & adopt the mindset that contributing daily is the best (& most sustainable) way for growth.

If you are ready to invest & contribute in the best & most realistic way, there is a NEW program dropping 9/5-9/15 that is perfect for you. DM "tell me more" if you want to be on the list to know first what this program is!

Let's start investing NOW, your fitness goal is worth it! ⚡🚀

So many of us get stuck because of our mindset. If you want to stop CYCLING, embrace the mindset that small, messy, imperfect action creates consistency (& start to become more intentional vs going through the motions.)

Even as a coach of 9 years I STILL STRUGGLE, but my willingness to work at ditching my perfectionist mentality has allowed me to start showing up more and believing in myself.

My 1:1 clients get mindset coaching whenever they need it. So many clients have started showing up WAYYYY more once they realize this!

💥If you want to see the results, the fastest way is to change your mindset and how you show up - that is where the TRUE PROGRESS BEGINS TO SHOW!

Meal prep this week was just focused on breakfast!

Husband will be away for work this week. So when I sat down to meal plan, I focused on where I struggle the most when in solo parent mode.

It’s totally breakfast for us.

I usually have early morning clients so I need something quick & need something the kids will also eat.

➡️ 6 min prep, 20-25 min bake (baked protein oatmeal)
➡️hard boiled eggs
➡️breakfast sausage
(Girls will eat sausage & oatmeal)

✨meal pep can be simple
(All this took me less than 10 mins to prep and was all done in 35 mins)

Do you get overwhelmed to meal prep because you think you need fancy containers, lots of options cooked & prepped?
➡️if yes, then think about just making 1 thing that will help you the most to get your nutrition in quick & easy.
➡️Don’t think about the time it will take to “prep” & “make”, think about how happy you will feel when you can grab it and go!

Want this peach blueberry baked protein oatmeal recipe to add to your meal prep ideas? DM me, it’s delish!