Welcome!

I'm here to help women who are tired of being overweight, lose fat so they can forget about the never-ending cycle of yo-yo dieting and start living their best life, by implementing my HABITS method for sustainable health & wellness.
Feel more energized, self-confident, and look your best in just 28 days!
 
 



Ready to wake up and thrive every day?
Let's get you looking and feeling your best (and make it stick!) in just 28 days for only $27!

The purpose of this challenge is to ditch some unhealthy nutrition habits and kickstart a healthier, more fab lifestyle (and to keep you on track for great results!) The challenge is divided up into 4 simple weekly goals / healthy habits. And, each weeks habit builds on the previous weeks’ habits.  As your Total Body Clean Up coach, I will be motivating you throughout the challenge everyday with helpful tips and tricks as you develop healthy habits.

PLUS you will receive: 
  • The 28 Day Total Body Clean Up Challenge Guide that includes nutrition information, recipes, and tips and tricks for success
  • A Daily Challenge Tracker Sheet: A habit checklist to keep you on track
  • 4 Weekly Success Cheat Sheets & Guides to help you get set up for the week ahead.
  • 28 Days of Inspirational Emails
  • A Supportive Community to encourage you throughout the challenge
Hey there! I'm SO glad you found me!









Hi! I'm Melissa.

I help midlife women who are ready to drop the fat and gain more energy and vitality implement healthy HABITS into their lives so they can regain confidence, energy and live a vibrant life.

For years, I felt helpless inside my own body.... failing at dieting time and time again. I have tried every diet, every pill, every supplement, and even surgery! Yup, I failed at EVERY ONE OF THEM. 

Does any of this sound familiar? Do you:

  • look at yourself in the mirror with shame and disgust, feeling like you are a failure because you just can't seem to lose the excess fat?
  • wonder if your children/spouse/family feel embarrassed to be with you?
  • look through family photos and realize you aren't in them because you were too embarrassed of your weight?
  • worry that you will be too large for the chair, seat on a plane, or ride at an amusement park?
  • hate going to the gym or working with a trainer because they are all so much smaller than you, that you feel defeated before even starting?
I get it! I have been there. At my highest I was 140lbs over weight. I have experienced ALL of those feelings more times than I can count. 

But what I have learned is that it is NOT about the latest diet fad or miracle pill. It is a series of healthy HABITS that are built up over time.  I have lost 80lbs and am well on my way to a more healthy body composition! And, I can help you.

If you are ready to get serious and put in the work to make small but mighty changes to your HABITS, then I am here to cheer you on, every step of the way. I would love to work with you, as your partner on the journey.  Hop in to my 28 day challenge and get a feel for how simple lifestyle changes can play a powerful role in your health and wellness.

More courses from Melissa...

 




From the blog...

 
5 Simple Steps to Boost Your Immune System


  1. Stay hydrated by drinking plenty of water and herbal teas throughout the day. Drinking enough water is essential for optimum health! Water helps to flush out toxins, keeps you hydrated, and can aid in digestion. Aim for at least 8 glasses of water each day to ensure you are getting the proper amount of hydration.
  2. Eat nutrient-rich foods that are high in antioxidants, vitamins, and minerals, such as leafy greens, fruits, nuts, and seeds - Eating a balanced diet that contains a variety of micronutrients is an important component of boosting your immune system. Foods rich in Vitamin A, such as sweet potatoes, carrots, and spinach, as well as Vitamin C, found in oranges, bell peppers, and kiwis, are excellent sources of micronutrients that can help your body fight off infection. Zinc, found in nuts and legumes, has also been shown to have positive effects on the immune system. Eating a balanced diet of micronutrients will help your body become stronger and better able to fight off infection. If you are unable to eat all the recommended servings of fruits and vegetables try supplementing with concentrated fruits, vegetables and berries with Juice Plus+. Juice Plus+ is clinically shown to support the normal function of the immune system and support upper respiratory health. 
  3. Get regular exercise like walking, running, or yoga to boost your circulation and help your body fight infection. Not only will it help you stay fit and healthy, but it can also help reduce stress, improve your mood, and give you more energy throughout the day. Try incorporating at least 30 minutes of exercise into your daily routine, and you'll be sure to notice the benefits!
  4. Reduce stress levels by engaging in activities you enjoy and getting plenty of rest. Resting is an essential part of keeping your immune system in optimal condition. Getting enough sleep each night helps reduce stress, which can weaken your immune system. Additionally, taking regular breaks throughout the day to relax and unwind can help give your body the rest it needs to stay healthy and fight off infection.
  5. Take natural supplements like vitamin C, zinc, and echinacea to give your immune system an extra boost. Probiotics and omega-3 fatty acids are also beneficial for maintaining a healthy gut, which is essential for a strong immune system. Herbal supplements like echinacea, elderberry, and ginger can also help boost your body's natural defense system.
References:


 
Holiday Binging - How To Avoid Weight Gain


The holiday season is a time of joy and celebration. There are holiday parties, holiday dinners with family and overall, it's holiday treats galore!

It's practically inevitable that you will gain some weight during the holiday season - especially if you're not careful!

In this blog post, we'll discuss how to avoid weight gain during the holidays so that your hard-earned progress doesn't go down the drain!

How Do You Gain Weight, Actually?

Alright, if we try and get down to the core of it all with fundamental analysis, we can conclude that there is a specific reason why you gain weight...

Okay, okay maybe that was a too complex way to say "overeating causes weight gain" ... But the point is this - If you manage the amount of food, you can eat any food type you want.

So essentially, if you consistently go way above your daily needs for maintenance, you will gain weight.
And though that happens, one must remember that just a small percentage of the weight gained during the holidays is fat.

You also gain:
  • Muscle and liver glycogen (stored carbs)
  • Water
  • Food weight
So here’s for a mental checkpoint - Don’t stress out for a couple of pounds gained. 
Focus on long-term habits!
 

Let Your Soul Loose

There is a tendency for people to fall so seriously into diets and nutrition plans that their entire perspective on food is warped.

This is exactly when one may be worried about overeating for a couple of days during the holiday.
However, if you give your soul some more food than what your body needs and you are mentally okay with that and don't feel guilt, you can, in fact...

Leverage The Binge!

Yes, that's right - Binging on food doesn't necessarily have to mean gaining a bunch of unhealthy weight.
Think of the binge as an abundance of energy, which can be used for physical activities that will stimulate the body in a good way.

In short - Stay active and train intensely during the holidays, when your food intake is higher.
 

Here Are 5 More Tips To Control Binging

If you have a really big problem with self-control, holiday binging can truly get out of hand...
And though that is true, there are ways to manage your cravings!

Check out these tips below
  •  Eat sequentially - The human stomach was made to digest almost anything and everything, but nevertheless, the different nutrients get chemically digested in different parts of the digestive system. For this reason, eating your nutrients sequentially in each meal may improve the feeling of satiety, as well as overall digestion and gut health. Simply - Whatever holiday food you are eating, eat first the carbs and veggies and then move on to protein and fat sources. If the foods on the table mix all nutrients together, however, fear not! Just chew the food longer, as that will ease the work of your stomach.
  • Eat plenty of protein and fats - If you want to avoid overeating, you NEED to be satiated and not think about food. And well, that is only possible through quality proteins and fats, mainly from animal sources. However, though animal sources do provide proteins and fats that are satiating... the most satiating food you can eat is...
  • Potatoes! - Yes, you heard it here first - If the holiday dinner table has potatoes to offer, don't be afraid to combine them with anything else you have on your plate. In doing so, you will increase satiety and make it far less likely to overeat and gain excess weight as an end result.

To Wrap It Up

Managing your holiday eating habits doesn't have to be difficult, nor do you have to gain excess weight.
Stay active, stay mindful, and if you happen to eat more food - Use that energy!


 
5 Tips for A Short and Effective Workout


Getting fit doesn’t mean you need to spend countless hours in the gym each day. You want to work out, but life always gets in the way, and you never manage to squeeze a workout or two by the end of the week. Don't worry. I got you covered. In this article, you'll learn how to manage your workouts to make them as time-efficient as possible.

Will My Workouts Stay Effective?

Cutting your workouts shorter won’t kill your gains. In fact, sometimes shortening them might make them more optimized, as working out for more than 75 minutes drops your testosterone and increases cortisol.
Although some drawbacks are present, there is a ton of benefits of working out in a time-efficient manner. Your workouts will be more intense, you'll improve your cardiovascular health, and save some time!

1. Full-Body Workouts

People mistake full-body workouts as a workout split for beginners, but that couldn’t be further from the truth. Legendary bodybuilders like Arnold, Leroy Colbert, George Eiferman, and others used this split to get jacked. If it worked for them, why wouldn't it work for you? This will be your bread and butter when it comes to spending less time in the gym.
There are a few key things you need to keep in mind in order to get all of the benefits regarding time efficiency. 
First of all, exercise only 2 or 3 times per week, having at least one rest day in between your sessions. You should do one exercise per muscle group. When it comes to the reps and sets, keep the reps anywhere from 6 to 10 and the sets from 2 to 4. The rest time in between sets should stay below 3 minutes. 

2. Multi-Joint Exercises

Compound, or multi-joint exercises, are done by moving at least two joints at a time. Unlike isolation exercises, they target multiple muscle groups and offer more bang for your buck. They also allow you to use more weight than their isolation counterpart, making them more effective for gaining strength. 
The big 6 compound exercises include the pullups, bench press, squats, deadlifts, rows, and the overhead press.
For example, the bench press works your chest, triceps, and front delts, making them a great multi-joint movement. 

3. Supersets

Supersets basically mean that you’re doing two or more exercises, one after the other, with little to no rest in between them.
The most effective way of doing this is called antagonistic supersets. This method involves supersets alternating between exercises that work opposing muscle groups—for example, biceps and triceps, quads and hamstrings, chest and back, etc. 
You should rest for 30 seconds between exercises and around 2 minutes after each superset. While the more traditional way meant you didn't rest at all in between exercises, we now know that resting for 30 seconds is superior.

4. Circuit Workouts

Circuit workouts aren’t as focused as traditional workouts, but they do the trick when it comes to time efficiency.
This is a style of workout out where you cycle through numerous exercises, one after the other, primarily targeting different muscle groups, with minimal rest in between exercises. Circuits can be timed or rep-based. In the timed version, you'll do an exercise for, let's say, 30 seconds, while in the rep-based version, you'll do the exercise until you complete a certain number of reps.
The number of exercises in a circuit can vary from 4 to 10. You can rest in between circuits, or you can keep on going until you finish all of the sets. It all depends on your goals.

5. HIIT

High-Intensity Interval Training, also known as HIIT, consists of short bursts of explosive and intense exercising, where the rest times are kept to a minimum.
One of the most well-known HIIT workouts is called Tabata. A Tabata workout involves 20 seconds of really high-intensity work, followed by 10 seconds of rest. You should repeat this for 8 rounds for each exercise. 
You can alternate between exercises after each round, or you can complete 8 rounds of one and then go to the next exercise.

Conclusion

Considering all this information, what would the perfect time-efficient workout look like?
It would contain around 4 to 6 exercises, all done in a superset or circuit fashion to save time. 

1. Squats and Hamstring Curls, 3 sets of 8 reps
2. Bench Press and T-Bar Row, 3 sets of 10 reps
3. Overhead Press and Pull-ups, 3 sets of 8 reps

Rest 30 seconds in between exercises and 2 minutes in between supersets.


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© Melissa Weisenburg