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MELAMY Total Body Wellness

LIFESTYLE, EXERCISE & NUTRITION ARTICLES

Delish Meal-Prep Salad (makes 4 servings) 4 cups/big handfuls shredded cabbage or dark leafy green lettuce 2 tbsp chopped fresh herbs 2 cups cooked quinoa or brown rice 2 bell peppers (your choice of color), chopped 4 medium carrots, peeled and chopped 1 medium cucumber, chopped 2 stalks celery, chopped 1 cup beets, chopped 1 …

Delish Meal-Prep Salad Recipe Read More »

Creating ACTION-based goals is not only great for your confidence and building momentum, but it will also give you hyper-clear benchmarks for success! Basically, if you just DO what you set out to do, you win. As a side effect, they also help you reach any aesthetic goals you might have for yourself. (Like losing …

Do this asap for faster results… Read More »

“I’ve learned life is a lot like surfing. When you get caught in the impact zone, you need to get right back up, because you never know what’s over the next wave… and if you have faith, anything is possible, anything at all.” – Bethany Hamilton At the age of 13, Bethany Hamilton had her …

What to do if you get caught in the impact zone Read More »

If you’ve ever caught yourself saying: “They must think I’m _____” “I should be _____ by now.” “Why am I so _____.” “Why can’t I ever seem to ____.” And filling in those blanks with something negative … then you have GOT to change the conversation happening in your head. This is how to PRIME …

Prime your brain for positivity Read More »

Here are some things you can do to turn negative thought chatter into something empowering that helps you reach your goals (instead of derailing you) … RECOGNIZE IT – the first step is to be aware that it’s even there in the first place! Pay attention to yours today – how often does it show …

How to turn off the negative voice in your head Read More »

Let’s say you try on some shirts at the mall, and you don’t like the way your arms look, or maybe you’re not pleased with your midsection. You might even realize you have low self-esteem in these areas – i.e., they don’t make you feel confident. But SELF-WORTH lets you know that you are SO …

Self-worth vs self-esteem Read More »

Here are some of the top reasons your metabolism begins to slow: You’re less active You’ve lost muscle Your body’s metabolic processes have slowed down because of age We’re going to outline a few key things you can do to keep your metabolism revved up as you get older. 1) Your activity level. This is …

Does your metabolism really slow down as you age? Read More »

Have you heard of Wilma Rudolph? In 1960, she became the first American woman to win three gold medals in track and field at a single Olympics. That’s impressive enough on its own – but Wilma’s story is far more than that. She started out her life with pretty much all the odds stacked against …

One of the most inspiring stories ever Read More »

Knowing and tracking your macros can be game-changing for your metabolism … and will not only accelerate your results but help you to feel and look AMAZING! Before we get started, some tips: TIP 1: Don’t stress about getting your macros exactly right. Use them as ballpark figures vs. trying to be perfect and hitting …

Tracking macros to get RESULTS! Read More »

We’re going to walk you through finding YOUR macro numbers below but first, let’s talk about why it works so well. The term “macro” refers to macronutrients – protein, carbs, and fats. It’s also helpful to include fiber because when you’re getting enough fiber, you probably are eating healthier carbs. 🙂 Each macro gives you …

Everything macro (and why it matters) Read More »

The biggest chunk of your calorie burn (aka your metabolism) happens just to keep you alive – it’s known as your BMR, your basal metabolic rate. BMR can vary a LOT between people. Some things that impact your BMR are things you can’t control – genetics, gender, and more (we’ll get into some of this …

Weird facts affecting your metabolism Read More »

Want to rev up your metabolism?! Here’s a solid list of foods below that do just that … Protein-rich foods: Eating foods high in protein (meat, eggs, fish, legumes, tofu, etc.) rev up your metabolism because it takes your body more energy to digest them. This is called the thermic effect of food – different …

Top foods to boost your metabolism Read More »

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