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

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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

 

 

No Bake Protein Squares

A high-quality nutritious snack that is simple to make and an option that helps me from eating a package of Hershey bars! Let’s face it – life is busy and we can all quickly get side tracked by the impulse purchase while waiting in line at the grocery checkout. I made these no bake protein squares while my husband prepared our Labor Day family dinner. For the kids, I added colorful sprinkles to the protein squares after melting the chocolate on top. Enjoy!

INGREDIENTS YOU WILL NEED

  • 1 cup of Oat Flour (*I make my own oat flour by processing oats in a food processor until smooth)
  • 1 cup of Protein Powder (*I use 1 packet of Café Latte and 1 packet of Vanilla)
  • 1/2 cup of Almond Flour
  • 1/2 tsp Sea Salt
  • 1 cup of Peanut Butter (*You can substitute Peanut Butter for Almond Butter)
  • 2 tsp Vanilla Extract
  • 1/2 cup Unsweetened Almond Milk
  • 1/4 cup Semi-sweet Chocolate chips or Dark Chocolate Chips (*Melt according to package directions)
  • Optional – Top with toasted coconut or sprinkles

WHAT TO DO

  1. Line 8 x 8 inch baking pan with parchment paper and set aside.
  2. Place 1 cup of Rolled Oats in a food processor and pulse until smooth to make oat flour.No Bake Protein Squares 4
  3. Add the protein powder, almond four, and salt in food processor; pulse to mix.
  4. Add almond butter and vanilla extract; pulse for 1 minute or until crumbly.
  5. Add almond milk; pulse for 1 minute or until mixture forms a soft dough.No Bake Protein Squares 3
  6. Press dough into prepared pan from step #1. Smooth top with a spatula.No Bake Protein Squares 2
  7. Freeze, covered, for 15 minutes.
  8. Cut into sixteen squares approximately 2 x 2 inches each.
  9. Drizzle melted chocolate evenly on top of protein bars.protein bars, protein squares, peanut butter no bake
  10. Freeze for 10 minutes or until chocolate sets.
  11. Store in freezer for up to 1 week in airtight container.
  12. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form! For portion control containers the container equivalent per serving is 1/2 yellow, 1/2 red, and 2 spoons.

No Bake Protein Squares 5

Shrimp-Smoked Sausage Foil Packet Dinner

It’s summer in PA, which means we spend a lot of time outdoors! This mom doesn’t want to be cooped up in the kitchen missing out on the giggles or chasing lighting bugs with her kids. I’m all about a meal that the entire family can eat and has a lot of flavor with little preparation time.

INGREDIENTS YOU WILL NEED:

  • 2 pounds of uncooked shrimp, peeled and de-veined (**uncooked shrimp is preferred over using the cooked shrimp)
  • 4 ears of corn on the cob, husked
  • 14 ounces of smoked sausage
  • 2 pounds of baby red potatoes
  • 3-6 TBSP Old Bay seasoning
  • Salt and pepper, to taste
  • 6 TSP minced garlic
  • 1 lemon
  • 6 TBSP butter, melted
  • Fresh parsley, chopped

WHAT YOU NEED TO DO:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Fill a pot (half-way) with water. Chop corn into thirds, then chop each third in half lengthwise. It is easiest to stand each third of corn on end to cut. Chop the potatoes into 2 inch pieces – skin can remain on the potatoes. Place corn and potatoes into the pot and bring to a boil for 10 minutes. Drain water and set aside. Shrimp-Smoked Sausage Foil Packet-4Shrimp-Smoked Sausage Foil Packet-5Shrimp-Smoked Sausage Foil Packet-6
  3. In a large bowl, combine the shrimp, smoked sausage, corn, and potatoes. Stir together melted butter, Old Bay Seasoning, garlic, juice from half a lemon, and salt and pepper. Next you will pour the mixture over the shrimp, smoked sausage, corn, and potatoes. Stir to coat – might be easier to coat using hands to mix.
  4. Divide between 6 (12 by 12 inch) sheets of aluminum foil. Fold edges of foil up around the food to create a closed packet.Shrimp-Smoked Sausage Foil Packet-2
  5. Place the foil packets onto a baking sheet (as precaution to catch any juices if there was a hole in the foil packet) and bake in to the oven at 400 degrees Fahrenheit for 15-20 minutes until corn is tender and shrimp is fully cooked.Shrimp-Smoked Sausage Foil Packet-1
  6. Serve shrimp-smoked sausage foil packets topped with fresh parsley, more fresh lemon juice, and optional melted butter.Shrimp-Smoked Sausage Foil Packets
  7. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form! Please email me at Melissa@LLHealthyFit.com to participate in my next virtual accountability group!

Shrimp-Smoked Sausage Foil Packet-7

Shaun T Week: Get Back on Track!

Y’all when I started my journey in 2015, Focus T25 was the first program that I reached for to start shredding the pounds/inches! I’m beyond excited to share with you one week of brand new Shaun T workouts! Shaun week is coming exclusively to my Beachbody On Demand customers beginning June 12th. If you want 1 week to challenge yourself and get back on track, this is the time to do join me. Don’t be too quick to count yourself out – this week of workouts is for all fitness levels (each workout includes a modifier). Please email me at Melissa@LLHealthyFit.com to participate in Shaun Week!

WHAT IS SHAUN WEEK?

  • A 7-day intensive full body boot camp developed by Shaun T to motivate you and to dig deeper than you ever thought possible.
  • 7 workouts that are Insanity and Focus T25 inspired and will be a combination of cardio, strength conditioning, and core work.
  • The workout length varies from 24 minutes to 40 minutes.

Shaun T Week, LLHealthyFit

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!