Making an Impact on Another Person’s Life has NO Age Limit!

July 3, 2018Leave a comment

When it comes to success, age shouldn’t be a limiting factor, but unfortunately a lot of people think it is. So much friends that it holds people back from starting a new routine or pursuing their dreams.

Did anyone ever tell you that “age is just a number” – well it’s true! Mindset plays a vital role and developing the mind should be a daily habit similar to brushing your teeth. Look at your number as an advantage versus a detriment to your success. Your struggle can become your biggest asset in life. It will allow you to relate and connect with people on a much deeper level because you’ve been in their shoes and came out the other side, stronger and more powerful than ever before.

At age 50, Mitzi has proved to herself that she can be the most fit in her life and use the resources she has learned to help other women especially those who have loved ones in the military.

Please welcome Mitzi to Team Heart & Soul!

WelcomE New CoaCh_Mitzi Merriman.png

If you are looking to make an impact where you can incorporate flexibility of the job into your day – I am looking for you!

I am looking to add 5 more driven, passionate, and committed women to my team. Are these qualities that define you?

Send me a message at Melissa@LLHealthyFit.com (Subject: Coaching Opportunity) or leave a comment to this post so that we can connect and talk more about this job opportunity that will allow you to impact the lives of others.

Are You Someone Who Scrolls Social Media & Wishes You Could Make a Similar Impact Through Your Job?

July 2, 2018July 2, 2018Leave a comment

So many hold back because they are just unsure if taking the unconventional job is too risky. The thoughts of “can this even work for me” and the “what ifs” lead them paralyzed in fear so they simply watch from the sidelines.

When I started this unconventional job – I started because it SAVED my life. It helped me gain back my identity that I had lost being a wife, mom, and auditor for a Big 4 company. I knew that I wanted to make an impact on others and share that tools/resources that I was using every day in my life with those around me. I saw the value and I saw that other women needed SAVED too.

I wasn’t sure where this unconventional job would take me, but I BELIEVED IN IT. I knew that nothing but positivity could come from it. I was already helping those women in my life – so why not get paid when I make an IMPACT.

I took a leap 3 years ago and from there I’m incredibly proud of the team that I’m building.

Please welcome the newest team member, Katie, to Team Heart & Soul!

Welcome New Coach_Katie Fischer

If you are looking to embrace an unconventional job where you can incorporate flexibility of the job into your day – I am looking for you!

I am looking to add 5 more driven, passionate, and committed women to my team. Are these qualities that define you?

Giving the Past a Brighter Future!

June 28, 2018Leave a comment

***PLEASE allow me to share part of MY STORY with you!***

I lost count of the seasons where there was a battle in my mind of lack of self-worth and falling short. I’m one of those people who are extremely good at listening and turning the focus on others – so that the broken parts of me would more easily stay hidden from those around me. I never wanted my “problems” to burden others. My quiet personality in a room filled with people often was mistaken for trying to be controlling or not wanting to give people the time of day. Both of which are far from the truth. I lost myself – what makes me unique in this world – in an effort to please others and meet their expectations. Have you ever felt this way to friend?

The late nights and long drives coming home from my public accounting job allowed downtime for my mind to wonder even more.

What if I didn’t take the left hand turn to my road and rather drive straight into the embankment? Would I survive without injury or would portions of my body be paralyzed? What quality of life would come if I did survive the accident?

What about the large hole I would leave in my parent’s heart? Would I forever leave my parent’s with a lifetime of them blaming themselves?

What about my newborn daughter? I would miss seeing her experience life with my own eyes?

What about my soul mate? My best friend who I didn’t share my dark thoughts with because I didn’t want to burden him – he would never again feel the warmth from my hugs or the softness of my lips when I kissed his cheek. He would never hear me say “I Love You and then me respond again with I Love You MORE.”

You see – mental health – isn’t something to suffer from alone. Creating the awareness is part of MY STORY to show others that they can SAVE themselves. I’m on a mission to help one person at a time because I believe that each of us has the power to take back control. I’m living proof friends that you can transform your choices and perspective towards whatever you may encounter in YOUR story!

You see – in January 2015 – I took responsibility for my dark thoughts. I chose to be a warrior and work through whatever was thrown my way with courage, love, positivity, and soul. I allowed myself to wholeheartedly jump into a $140 investment in myself that I strongly believe the tools and people I became surrounded with is what opened the doors for me to continue to SAVE myself especially when doubt tries to creep in and the whispers of you’re not good enough.

This opportunity opened the door for me to a community of vulnerable women most like me from all different backgrounds. I have been able to cultivate more in my own life while at the same time enriching the lives of those around me by sharing the same resources that have helped me get back up on my feet – to discover the person that GOD had meant for me to be all along. I just had to listen and be receptive of the helping hands. I have been brought closer to my purpose because of this opportunity. Hear’s a secret – don’t wait to be perfect to move forward. There is no such thing as perfect and every trial in your lifetime has a message – you just have to be willing to listen and grow.

Trust in me.
Trust in yourself.
You truly can do HARD things friend.

I’m looking for those women who feel broken or who are working on regaining their own identity again.

I am accepting applications for 5 women – who are ready to take on this opportunity to take control of their own life. I’m wanting those women who are:
👉 willing to be VULNERABLE
👉 receptive of help – TEACHABLE
👉 willing to show some GRIT when necessary
👉 going to continue to adapt along the way and get back up stronger each time!

If this interests you – leave a comment or send me an email at Melissa@LLHealthyFit.com – we can chat more!

***Someday is TODAY – not tomorrow – to take steps towards SAVING yourself.***

Baking Christmas Cookies - Vulnerability Post

I share this picture of my family baking Christmas cookies – on the left side you can see my faded image…it reminds me of what I would have missed if I had allowed myself to become a faded memory.

You too can be a WARRIOR with me! Please consider sharing – I take being an online 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!

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

April 14, 2018April 16, 20182 Comments

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

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!

Upon Missing One Day, You Quit the Whole Endeavor

February 26, 2018April 14, 2018Leave a comment

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!

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

February 4, 2018Leave a comment

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

January 21, 2018Leave a comment

“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.

Way to go Mel!

XOXO,

Yours Truly (Coach Melissa Brown)

super woman , country heat , wife , mom of 2

Super Woman of the Week – January 5, 2018

January 6, 2018January 6, 2018Leave a comment

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

September 5, 2017Leave a comment

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

Line 8 x 8 inch baking pan with parchment paper and set aside.
Place 1 cup of Rolled Oats in a food processor and pulse until smooth to make oat flour.
Add the protein powder, almond four, and salt in food processor; pulse to mix.
Add almond butter and vanilla extract; pulse for 1 minute or until crumbly.
Add almond milk; pulse for 1 minute or until mixture forms a soft dough.
Press dough into prepared pan from step #1. Smooth top with a spatula.
Freeze, covered, for 15 minutes.
Cut into sixteen squares approximately 2 x 2 inches each.
Drizzle melted chocolate evenly on top of protein bars.
Freeze for 10 minutes or until chocolate sets.
Store in freezer for up to 1 week in airtight container.
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.

Shrimp-Smoked Sausage Foil Packet Dinner

June 26, 2017June 26, 20172 Comments

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:

Preheat oven to 400 degrees Fahrenheit.
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.
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.
Divide between 6 (12 by 12 inch) sheets of aluminum foil. Fold edges of foil up around the food to create a closed packet.
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.
Serve shrimp-smoked sausage foil packets topped with fresh parsley, more fresh lemon juice, and optional melted butter.
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