My Favorite Exercise is a Mix Between a LUNGE and a CRUNCH – it is called LUNCH Friends!

Life is too short to spend in a constant weight loss battle friends! So many of us want the results and we want to make it easy to reach goals while still living life to the fullest. Simple strategies, right, to be able to rock our favorite outfits while still eating the foods we love, feeling full at every meal, and being satisfied. Do any of the following resonate with you!?

  • Want to lose weight, but don’t like to exercise
  • Exercise, but struggle with nutrition and do not see the weight loss you want
  • Find yourself unable to exercise due to injury/wellness, but want to lose (or maintain) weight through better eating habits
  • Love food, eating big portions, and feeling full
  • Yo-yo dieter, yet want to maintain your lifestyle
  • Want an easy to follow strategy without strict rules – no cutting food groups, counting calories, or eating smaller portions.
  • Struggle with emotional eating
  • Want an option for the entire family without feeling isolated during family or friend gatherings

My hope is that if any of the above are things that you can relate to – that you keep reading and have a desire to try something new! I have tried many nutritional theories in these past 3 years and I am well aware that nutrition is not a one-size fits all. My hope is that if you haven’t found a lifestyle that keeps you healthy and in charge – that this could be a really simple (life changing) option for you!

2B Mindset is the newest video-based program from Beachbody that focuses on nutrition so that you can gain an understanding of food as fuel and not food as comfort. This program is a great way to change your habits without overwhelming you with workouts at the same time. Wait – NO workouts?? You read correctly – any workout is considered “extra credit” because we all know that we cannot out run the fork! You are more than welcome to workout during the program if you would like, but I’m going to help you focus on losing weight happily by taking control of your relationship with food.

2B Mindset coming in May 2018

2B Mindset coming in May 2018

The 2B Mindset was created by Registered Dietician, Ilana Muhlstein MS, RDN. She earned a Bachelor of Science degree in Nutrition and Dietetics from the University of Maryland. She received her Masters of Science degree in Applied Nutrition from Northeastern University. Ilana Muhlstein sits on the prestigious Executive Leadership Team for the American Heart Association and leads the Bruin Health Improvement Program at ULCA. After years of yo-yo dieting herself, she has developed this simple and practical weight loss solution. Ilana Muhlstein has been working on this program with Beachbody for the past 2 years along with years of research and testing on her own to develop 2B Mindset.

2B Mindset is simplistic and does not require you to count calories, points, measure food, or cut food groups. Refer to the table below for the difference in Portion Control Containers approach and the 2B Mindset. I personally use the portion fix nutritional theory and have had great success with it. I’m looking forward to trying 2B Mindset and further enhancing my understanding of my mindset and how good nutrition positively impacts my thoughts and emotions.

 

PORTION FIX

2B MINDSET

External controls (containers)

Structured

Specific-portion rules

Portioned-eating

Calorie-based

Internal controls (Mindset)

Flexible

Plate-visualization method

Volume-eating of certain foods

Nutritional/behavioral guidelines

The new program will incorporate Shakeology (Regular or Vegan) – a good resource for any 2B Mindset meal in a day. It’s a healthy option that takes the guesswork out of meal planning for those of us who are trying to keep up with life and make healthy choices along the way! There are days that I use the Shakology Boosts in order to get in my greens, improve my digestive health, or need to increase my focus. In addition, the BEACHBARs are a perfect snack. I will be using Daily Sunshine (Non-GMO, Gluten Free, Soy Free, Dairy Free option) for my children and I along with the Shakeology and BEACHBARs for the 2B Mindset. If you have any questions on the products mentioned, please reach out to my via my email below and I would be happy to help you learn more about them.

The 2B Mindset will be available on Beachbody On Demand; however, it is under a separate Nutrition tab within Beachbody On Demand. This program is not included in the standard Beachbody On Demand access membership. A Beachbody On Demand membership is not included with a 2B Mindset standalone purchase. It s also not required that Beachbody On Demand be purchased to access 2B Mindset. Once you purchase 2B Mindset, you will have access to the program forever – no associated continuity or subscription for 2B Mindset.

The 2B Mindset Kit will include:

  • 21 short videos that teach the basic principles of the program – understanding food groups, what to eat and when, tips for a positive mindset, real life strategies for managing any eating situation (eating out at restaurants, vegans/vegetarians, vacation, etc.).
  • 5 videos to help address the most common challenges to losing weight and establishing a healthier relationship with food
  • 15 recipe videos where you learn how to cook easy – delicious and satisfying foods. You can combine these recipes with the existing FIXATE recipes in your toolbox!
  • The Getting Started Guide – step-by-step instructions for putting the program into action
  • My Go-To-Guide – a resource that accompanies the videos, featuring food lists, grocery shopping lists, and more!
  • 2B Mindset Recipes booklet – a collection of Ilana’s favorite healthy meals that can be printed for reference
  • My Tracker – a 90 day journal you can use to track your meals, progress and all the daily inputs that can influence your weight loss journey and success (be ready to track your poop!)
  • A 30 oz water bottle helps you get you drinking more water with some inspirational sayings to keep you on track
  • You will be able to participate in my exclusive May 14, 2018 official test group for 2B Mindset – I’m excited to welcome you to my virtual health and wellness community!

My customers can purchase 2B Mindset Challenge Packs and kits with a 10% discount on a 2 box pack of BEACHBARs (when purchased together). Additionally, my customers who purchase a 2B Mindset Challenge Pack qualify for a discount on a 3 – Day Refresh (when purchased together). I do have a sub-set of customers who enjoy 25% off on their products – this might be an option for you along with consideration of the military waiver!

The 2B Mindset program will be released on May 2, 2018. Please leave your email address in the comments or send an email to Melissa@LLHealthyFit.com (SUBJECT LINE: 2B MINDSET) to get all of the details and be a participant in my official test group starting May 14, 2018. Please consider sharing – I take being a lifestyle coach extremely serious and I know that we all know someone who could use help gaining control of their life – gain back their own identity. I know as a mom of 2, learning to take the time for me has been a process to learn and it started in 2015. The ability to not lose myself in daily life has become a gift that I’m helping others embrace in their own life. Progress not perfection my friend; be kind to yourself as your welcome imperfections and receive support from a community of real – women – who are cultivating your growth!

 

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Snack Bars – RX, CLIF, KIND & LARABAR – Move over for the new BEACHBAR!

Life is busy – it’s the reality that we seem to live in no matter your age! Maybe you are juggling work deadlines, travel, keeping up with parenthood or are a caregiver for an elderly parent – regardless of YOUR story – HANGRYness is going to catch up at some point in our day! Snack bars are a go to for so many of us who need a quick solution to quiet the belly growling and irritability. The snack bars are placed in arms reach in the cafeteria check out line, the grocery store, Target…you get my point!

How often though do people check the nutrition for a snack bar before they check the price? Snack bars can be loaded with hidden sugars. I’m beyond thrilled for a new bar to hit the market – a nutrition bar called BEACHBARs!

People who want to boost their protein intake will find that BEACHBARs are 10 grams of protein. They are a good source of protein and 4 grams of fiber without the extra sugar. There is 5-6 grams of sugar per 150 calorie BEACHBAR. The BEACHBARs fits into my existing meal plans and nutrition that I share in my health and wellness community and works well as a daily compliment to our superfoods. The equivalent is 1/2 YELLOW, 1/2 RED, and 1 SPOON per BEACHBAR.

Seven out of ten adults snack 2 times per day and we all know that it doesn’t always work for our health and wellness. It’s extremely important that we choose our food wisely whether well planned out or grab and go.

Let’s talk flavor – the BEACHBARS come in 2 flavors – Chocolate Cherry Almond and Peanut Butter Chocolate. Which one would you choose!? This is a difficult decision as they both are delicious!

Chocolate Cherry Almond Nutritional Facts

Peanut Butter Chocolate Nutritional Facts

Key Ingredients in BEACHBARS

How do BEACHBARs Compare Against the Competition – See for Yourself!

Both flavors are gluten-free, have 0 grams of trans fats, and no artificial flavors, or preservatives. If you want the indulgence of a bar packed with nut pieces, nut butters, real chocolate chips, and 10 grams of protein with just 150 calories, your choice is the BEACHBAR friend!

For my friends looking for an option that is Low-Glycemic, the BEACHBARs are designed to be Low-Glycemic. It has less sugar than protein. Low-Glycemic foods release their carbohydrates slowly, causing a lower blood glucose response. This helps avoid a large spike in blood sugar and the “crash”, or dip, in blood glucose that often follows and may cause you to feel sluggish. This should also assist in helping you feel fuller longer.

If you have further questions regarding BEACHBARs including taking advantage of the 25% discount and FREE BEACHBAR offer – please send an email (SUBJECT LINE: BEACHBARs) to Melissa@LLHealthyFit.com or comment with your email address to this blog post.

You might still be curious if BEACHBARs are for you!? Are you any of the following:

  • Busy lifestyle
  • Want to reduce sugar intake
  • Want more protein and fiber in your diet
  • Looking for a gluten-free option
  • A sweet tooth that needs a healthier option
  • Enjoy snacking
  • Want an option for your entire family
  • Follow the Portion Fix nutrition plan or 2B Mindset nutrition plan

Does that sound like you friend!? I know I definitely fit most of those categories.

Each box contains 15 bars and you are able to purchase bundles of 1, 2, or 3 boxes of Peanut Butter Chocolate or Chocolate Cherry Almond. I went with the 3 box COMBO option – most economical and affordable with the 25% discount!

Combo Option includes the following:

  • 1 box PB Chocolate & 1 box Chocolate Cherry Almond
  • 2 boxes PB Chocolate & 1 box Chocolate Cherry Almond
  • 1 box PB Chocolate & 2 boxes Chocolate Cherry Almond

Thank you so much for taking the time to read my blog post and visiting my site! I offer several resources to help you on your health and wellness journey. My next accountability group kicks off on April 16, 2018 – spots can be claimed by emailing me at Melissa@LLHealthyFit.com (SUBJECT LINE: INTERESTED IN JOINING HEALTH AND WELLNESS COMMUNITY). You don’t have to be an exercise enthusiast to join. Keep an eye out for my next blog post if you find yourself relating to any of the following:

  • Want to lose weight, but don’t like to exercise
  • Exercise, but struggle with nutrition and do not see the weight loss you want
  • Find yourself unable to exercise due to injury/wellness, but want to lose (or maintain) weight through better eating habits
  • Love food, eating big portions, and feeling full
  • Yo-yo dieter, yet want to maintain your lifestyle
  • Want an easy to follow strategy without strict rules – no cutting food groups, counting calories, or eating smaller portions.
  • Struggle with emotional eating
  • Want an option for the entire family without feeling isolated during family or friend gatherings

2B Mindset sneak peek below – leave your email address in the comments or send an email to Melissa@LLHealthyFit.com (SUBJECT LINE: 2B MINDSET) to get all of the details and be a participant in my official test group starting May 14, 2018. Please consider sharing – I take being a lifestyle coach extremely serious and I know that we all know someone who could use help gaining control of their life – gain back their own identity. I know as a mom of 2, learning to take the time for me has been a process to learn and it started in 2015. The ability to not lose myself in daily life has become a gift that I’m helping others embrace in their own life. Progress not perfection my friend; be kind to yourself as your welcome imperfections and receive support from a community of real – women – who are cultivating your growth!

Upon Missing One Day, You Quit the Whole Endeavor

So many people put the emphasis on the START. In my 3 years of being a Lifestyle Coach – I will share with you that it isn’t the START where people get stuck. It is actually the two weeks after the start and ultimately the FINISH.

I’m sure you can relate to one of the following:

  • I fell behind and couldn’t get back on track.
  • Life got in the way and my plans got derailed.
  • I went on vacation and couldn’t get out of vacation mode.
  • Work is really busy right now and I don’t have time.
  • I overindulged on sweets and ruined my who diet.

When people get too busy, have a meeting, have a baby, get married, experience a loss of a loved one, take vacation, or even travel for a business trip without their “normal” routine – they quit the whole endeavor that they so desperately needed to begin with – you know – the circumstances leading up to you starting a health and wellness reboot!

If you are stuck on “perfect” being the only standard rather than “progress” than the reality is you won’t even take the first step! These are the people whose voice in their head screams “What is the use?” and guess what you don’t try because you believe that you can’t fail if you don’t try. I’m here as a Lifestyle Coach to be real with you. The honest truth is that you WILL FAIL. You will FAIL maybe right from the start and that’s OK friend!

Why would I encourage you to embrace your imperfections and believe in progress? You must develop tolerance for imperfections in order to change to be a consistent finisher. Friend – you are a chronic starter if you quit the moment you can’t be perfect. So why not move forward with your goals imperfectly. You must try again and again when you “think you have failed” at your goals. The reality is that if you quit enough times, quitting is no longer just a possibility when you start a new goal, it’s your identity, and that feels terrible. The uncompleted goals will forever echo in your mind. Your inability to let something go, isn’t just a feeling – it’s a never forgotten loop you did not close. I want you to know that you are not alone in your feelings. It’s natural to have a goal and put the action plan in place and then have them interrupted by life. Please know that you are not alone – this is not unique to only you!

Did you know that Team Beachbody assigns a FREE LIFESTYLE COACH to every single person who purchases their product? Yes! In fact, some of you (like myself) have purchased P90X, opened the box, looked at the length of the workouts, attempted 1 or 2, and then let the DVDs cover themselves in dust. Now a decade later and I’m doing the same length of time workouts as P90X with no issue. Crazy how perspective CAN change friends!

This journey will be painful and uncomfortable at times, but if you lean in and learn to stand this minor discomfort (associate it with growth), you will be able to power past the day after perfect. You will be able to stay committed and you will be able to keep showing up for yourself. Most importantly friend, you will be able to FINISH one goal and move on to the next. You will be able to FINISH one workout and move on to the next! Little by little PROGRESS amounts to A LOT and the confidence you will have built is something that only you can allow to be taken away! You set your own worth – no one will raise that bar for you! I believe that all of us have the potential to FINISH. It’s time to lean in to the process and allow me to help you set S.M.A.R.T. goals that are specific, measureable, attainable, realistic, and timely. Remember you deserve to be YOUR OWN priority.

LAST Call- LIMITED TIME OFFER – Promotions Ending February 28, 2018

**$10 off ANY challenge pack over $160 USD (this is my recipe for Fitness, Nutrition, and Support COMBINED!) Email me at Melissa@LLHealthyFit.com or leave your email address below in the comments to take advantage of this offer. You might know someone who has been wanting to start their journey – so feel free to share my blog post!

February 2018 Promotions.png

New Lifestyle Coach Mentorship Opportunity

I will be taking on 5 new candidates in my MARCH New Lifestyle Coach Mentorship Opportunity. The older I get, the more I have come to realize that none of us are getting out of here alive. So embrace live – chase your dreams – spend your time doing something you LOVE! You must be coachable, willing to learn, a goal setter, a go getter, and committed to your health and wellness journey to pay it forward and help others live a healthy and fulfilling life. Really – WHY NOT YOU? Email me at Melissa@LLHealthyFit.com to claim your spot.

 

Super Woman of the Week – January 29, 2018

New life starts with a tiny seed, which must let go of its shell to sprout. There is power – energy, ability, great potential – hiding in each one of us. The magic is already inside. You just have to cultivate it.

This week we recognize Mitzi Merriman! I’m grateful that we met through a mutual friend for our lives are forever changed by the knowledge we share with each other. I recently was able to meet her in person through a surprise visit at her work; coordinated with the help of our friend. We both have a personality type where our radar is on guard and it takes us awhile to trust others and lean on others for support. We both know that good things come with patience!

She adores her children and fur babies – Mitzi is blessed to share her heart with her 4 grand babies who bring her much joy . She is learning to adapt her workouts and include her grandchildren when they are under her watch. It isn’t easy – it takes patience – it is another way that she is able to be a role model for them!

Trusting the process on her health and wellness journey is something that is learned through trial and error. I have really noticed Mitzi leaning into the whole nutrition part of our community and positive changes are happening! She has some big goals over these next 6 months and I’m excited to have a front row seat as her lifestyle coach/mentor/friend and watch her make them come true! She is inspiring those around her without realizing it .

Working out has been part of her life – but discovering the benefits and a way to manage stress or anxiety while her son is on a mission for the army has brought her a new outlook. Journaling is something that she is beginning to use as a tool that we learn in our community to help her get through the long days and nights until she knows her son is safe. I’m sure many of you with family serving in the military understand this feeling that Mitzi has – especially being a mom. I cannot forget about the wives either.

If you are reading this post | take the time to reflect and encourage the people in your life to cultivate (if you are not already) – allow your doubts to be doorways – lean in – for the lessons in the dirt. The dirt is what will change you – your spirit, work, Family, and future.

Way to go Mitzi!

XOXO

Yours Truly (Coach Melissa Brown)

super woman, army mom, grandparent, shift shop

Super Woman of the Week – January 19, 2018

“Babies born prematurely fight to survive. They are determined, strong, courageous, inspirational, and a miracle all rolled into one.”

One of the greatest joys for me being a health and wellness coach/mentor is being part of every milestone in my customer’s journey. The relationship usually starts with a random hello or a personal message from a broken soul (in need of mending) and seeking solutions and support to help guide them to healthier habits. I very quickly have a vested interest in learning THEIR STORY and being a friend. A friend who is also comfortable with giving tough love when necessary!

I had the honor to spend time with Melodie Wile’s 6 week old baby girl and her father. I have come to see first hand Mel’s strength and courage when reaching health and wellness goals. Being premature herself – there are some moves that are more challenging – no matter what she adapted and pushed through.

This all made sense to me when I heard her father speak about the first few days of his daughter’s life. She had to fight for her life to defy the odds without the faith from the medical doctors that she would survive. Her father knew there was something special about his daughter and he believed from the start that she would beat the odds. Beat the odds – exactly that she did!

It warms my heart to see the bond between a father and his daughter | a mother and her daughter | a proud pappy and his granddaughter.

Mel (you already had experience with being a mom to your fur baby to Dakota) it sure is a pleasure to see you with Anna. No matter what season of your life you are in (we know that being a mom can definitely have us feeling like a hot mess at times and wandering where our own identify went) – I’m here with you. 

If you are reading this post | take the time to reflect and encourage the people in your life to cultivate (if you are not already) – allow your doubts to be doorways – lean in – for the lessons in the dirt. The dirt is what will change you – your spirit, work, Family, and future.

Way to go Mel!

XOXO,

Yours Truly (Coach Melissa Brown)

super woman , country heat , wife , mom of 2

Super Woman of the Week – January 12, 2018

It takes courage and trust to look within as well as allow yourself to be supported by others! We all have our OWN story and our OWN process of discovering ourselves | gaining control of our OWN identity! Women are joining my community with the understanding that support is necessary – whether or not you have realized it – WE NEED EACH OTHER!

This week we recognize Alithia Atchison. Our friendship started more than a decade ago – we met during my college internship with LandAmerica. My desk was positioned where I was able to see her walk into work each day – I could see the sadness in her eyes. As the years past and our friendship formed – I have come to know and understand the story of HER life and the various seasons she has been through. She has incredible inner strength that has enabled her to survive whatever was thrown her way. If you ask me – HER story gives light to others that they can overcome whatever it is that is holding them back.

The “easy way” or “lazy way” – this just isn’t something she does in her life. Trusting the process hasn’t been easy and I have watched her begin to slowly open up (years it takes – may I gently remind you) and to get real with emotions/feelings she has buried from past experiences. I truly believe that a person must “unbox the baggage” in order to find their purpose and live a life aligned with the vision they craft for themselves.

Three years ago – Alithia began to really dig deep and gain the tools to live a meaningful and purposeful life with less focus on dwelling on the past – things that cannot be changed and learn how to focus her energy on reflection. It has taken an open mind and willingness to fail forward | recognizing that every experience is helping her to become who she was meant to be all along.

Her transformation has been a 3 year journey of regaining her OWN identity and self worth. Recognize the importance of this friends! The dirty – inner work has allowed her to build a pretty strong foundation to take her transformation to the next level including the 4.5 inches lost last week! If you were to ask her – don’t wait to startstop the self doubt and go for it! I’m so excited what this next 3 month journey together will bring for your health and wellness!

Nobody said it was going to be easy | it sure is WORTH IT.

If you are reading this post | take the time to reflect and encourage the people in your life to cultivate (if you are not already) – allow your doubts to be doorways – lean in – for the lessons in the dirt (picture yourself as a seedling growing in a garden-imperfections and all). The dirt is what will change you – your spirit, work, Family, and future.

Way to go Alithia!

XOXO,

Yours Truly (Coach Melissa Brown)

super woman, accountability group

Super Woman of the Week – January 5, 2018

It takes courage and trust to look within as well as allow yourself to be supported by others! We all have our OWN story and our OWN process of discovering ourselves | gaining control of our OWN identity! Women are joining my community with the understanding that support is necessary – whether or not you have realized it – WE NEED EACH OTHER!

This week we recognize Stephanie Merriman. I have watched this girl personally grow during 2017! It was a turning year for her with a lot of tears and frustrations along the way BUT she has handled it with GRACE – going to school while raising her two kids. Her husband serves to protect our country so there are often times when she is a “single mom.” The deployment is difficult on her family BUT as a young couple they are building a strong foundation.

Nobody said it was going to be easy | it sure is WORTH IT!

If you are reading this post | take the time to reflect and encourage the people in your life to cultivate (if you are not already) – allow your doubts to be doorways – lean in – for the lessons in the dirt (picture yourself as a seedling growing in a garden-imperfections and all). The dirt is what will change you – your spirit, work, family, and future.

Way to go Stephanie!

XOXO,

Yours Truly (Coach Melissa Brown)

accountability, support, health and fitness, challenge group