Lean Nutrition

Lean Nutrition �Fully customized 1:1 meal plans
� Challenge Program groups every other month in FB group
� Email me at lean.nutrition.now@gmail.com for more info!

My name is Melissa Ruffin and I'm an ISSA Certified Fitness Nutrition Specialist and Fitness Trainer. I love to run and strength train as well--there's nothing quite like that runner's high or the pump after a good lifting session! I am offering customized 12 week meal planning programs for anyone interested. They are tailored to the foods you like and have basically zero guesswork. I also have a 10 week fitness program that can be delivered directly to your inbox. Message me with any more questions! I'd love to help you on your journey to health!

Are you a cucumber fan? Kinley literally takes one of those small salad cucumbers in her lunchbox every day! I may need ...
04/22/2022

Are you a cucumber fan? Kinley literally takes one of those small salad cucumbers in her lunchbox every day! I may need to pick up her habit ☺️

FACTS OF THE DAY ....

Cucumbers... I didn't know this... and to think all these years I've only been making salads with the cucumbers...

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber will react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemicals will kill the bacteria in your mouth responsible for causing bad breath.

12. Looking for a 'green' way to clean your taps, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

Shared from a group

Rodeo time! 🤠
02/26/2022

Rodeo time! 🤠

Ok hear me out. I know it doesn’t look amazing. And I’d be lying if i said it was ahhmaazzzing BUT…It IS good and it’s 2...
02/22/2022

Ok hear me out. I know it doesn’t look amazing. And I’d be lying if i said it was ahhmaazzzing BUT…

It IS good and it’s 20 grams of lean protein. And when I need more protein in a meal, it works perfectly 💫

It’s literally just egg whites but the kicker to make it doable is the seasoning. 🥚

Everything but the Bagel (Walmart calls it Everything Bagel) seasoning on dang near anything makes it better 👏🏻

If you have a fave seasoning, will you drop it below? That can make all the difference 😋

I come in from a run and they eagerly jump circles around me, licking their lips, waiting for THEIR treats 😆 I’ve create...
01/31/2022

I come in from a run and they eagerly jump circles around me, licking their lips, waiting for THEIR treats 😆 I’ve created monsters because this is EVERY time I finish a run!

💥 A little challenge for you the next time you lace up: try to make your last mile (or last 1/4 of a mile if you’re doing a 1-mile run) your fastest mile.

I think you’ll surprise yourself that you are totally capable. Our minds give up way faster than our legs and lungs!

And then give the dogs a treat too. Cause they’re cute.

Here’s you a yummy side you can bring to a New Year celebration or just one to put in the dinner rotation!Before the rec...
12/30/2021

Here’s you a yummy side you can bring to a New Year celebration or just one to put in the dinner rotation!

Before the recipe, I’m about to add new members to our January Challenge so if you want in, get in now & I’ll you to the group committed to 4 weeks of habit change! We know change is required to move us along and it's just often easier with a support system.

💥 We have every shape & size
💥 We have brand new beginners & avid exercise enthusiasts
💥 We have crazy good chefs & people searching for the produce aisle.

You WON'T be the only one at your level. Guaranteed.

Check it out here 👇🏻
bit.ly/january2022challenge

Ok, here's your yummyness! Shrimp is a great source of protein, but if you aren’t a fan, just sub in chicken 👍🏻

Spicy Shrimp Avocado Salad (makes 4 servings)

Ingredients:

1 lb Raw Shrimp, peeled and deveined
1 Tsp Cayenne Pepper or to taste
4-6 Cups Baby Spinach
1 Cup Cherry Tomatoes, halved
1 Small Red Onion, Sliced
1 Large Avocado, Sliced
4 Hard-boiled eggs, sliced
1 Tbsp Olive Oil
1/2 Cup Corn Grilled fresh or frozen/thawed
Sea salt and pepper, to taste
1/4 Cup Crumbled blue cheese
2 Tbsp Chopped Chives

FOR THE DRESSING:

1 Lemon juiced
3 Tbsp Extra virgin olive oil
1 Tbsp Dijon Mustard
1 Tbsp Honey
Salt and fresh ground black pepper, to taste

Preparation:

1. Heat olive oil in a large skillet over
medium-high heat. Add shrimp, season with salt and cayenne pepper and cook for about 1-2 minutes each side or until they turn pink and no longer opaque.
2. In a large salad bowl, add baby spinach, cherry tomatoes, red onion, boiled eggs, corn, avocado, and cooked shrimp.
3. In a mason jar, combine all dressing
ingredients. Shake vigorously to emulsify.
4. Drizzle dressing over the salad and top with crumbled blue cheese and chives. Enjoy!

Macros: calories = 496; protein = 35; carbs = 21; fats = 31

Challenge details:
bit.ly/january2022challenge 🥳🥳

Don’t take my word for it; take theirs 👇🏻🗣“I love that I don’t have to go overly crazy with the amount of time spent wor...
12/29/2021

Don’t take my word for it; take theirs 👇🏻

🗣“I love that I don’t have to go overly crazy with the amount of time spent working out and can still get results.”

🗣“My macros {way of eating} were very disproportionate and now I can focus on that day to day to continue progressing.”

🗣“These challenges help me so much as you tell me what workout to do and I’m held accountable for doing it…the accountability is what I love most!”

🗣“I learned more self discipline. On the days I didn’t want to workout or log my food, I made myself. I loved getting back into the groove of eating healthy because I truly feel better about everything!”

🗣“Seriously this is the biggest blessing. Not only does it make me feel better to eat healthy and workout, but it twinkles into all aspects of life and showing self control. Thanks for doing these challenges!”

I can’t wait to see what all YOU will learn and accomplish too ☺️ There’s no reason those women’s words can’t be yours too.

Check out the Challenge here 👇🏻 (or at the link in my IG bio) because it’s almost time to get the party started!!

https://transactions.sendowl.com/products/78611747/0881744C/view

One last G I V E A W A Y entry for the last Challenge! Yep, this will be the final challenge indefinitely so we’re going...
12/28/2021

One last G I V E A W A Y entry for the last Challenge! Yep, this will be the final challenge indefinitely so we’re going out with a bang! 💥

SHARE this post and TAG 2 friends to go into the drawing for a free entry to the January challenge! I’ll do the drawing on Thursday and get you immediately added to the group 🥳

If you’ve already registered or you want to go ahead and do it, you’re still eligible to win & I’ll just refund you 🎉

The Challenge includes:

✅ new daily workouts
✅ flexible meal plans
✅ cash & prizes
✅ private accountability group
✅ all for less than $2 a day!

Join me here! 👇🏻

https://transactions.sendowl.com/products/78611747/0881744C/view

Ok, tag those friends and share this post and we will have a free entry announcement on Thursday 🤩🥳

Just your reminder that you ARE NOT TOO OLD AND IT’S NOT TOO LATE.PS: you also aren’t too much of a newbie or too out of...
12/27/2021

Just your reminder that you ARE NOT TOO OLD AND IT’S NOT TOO LATE.

PS: you also aren’t too much of a newbie or too out of shape either…or whatever other lie that inner voice is saying.

I’ve had the pleasure of watching several ladies in their 70s go through the Challenge! And plenty of 20-somethings too 😊

I’ve seen type 2 diabetics get off their meds and completely change their lives.

We have modifications to suit everyone’s exercise ability and here’s another thing: everybody eats.

So I’ll teach you a more strategic way to do what you’re already doing.

I can’t wait to start the new year in the best way and with YOU!

I’ll be adding new members to our group on Thursday 🥳 Details 👇🏻

https://transactions.sendowl.com/products/78611747/0881744C/view

Merry Christmas Adam 😁 Fun fact: I enjoy corny jokes almost as much as Christmas music 😍This is your quick reminder thou...
12/23/2021

Merry Christmas Adam 😁 Fun fact: I enjoy corny jokes almost as much as Christmas music 😍

This is your quick reminder though that your early bird discount for the January Challenge expires at 11:55 TONIGHT!

Use code NEWYEAR at the link below and you’ll be right in 🥳

https://sowl.co/s/2V7rC

Can’t wait to crush 2022 with you!!

Only 2 more days to use the code NEWYEAR and grab the early bird discount on the January Challenge!It will only take a m...
12/21/2021

Only 2 more days to use the code NEWYEAR and grab the early bird discount on the January Challenge!

It will only take a minute to get signed up and I KNOW you’re gonna love it when January 2 rolls around!!

🎄you’ll know what workout to do every day (from the comfort of your living room)

🎄you’ll have a flexible meal plan

🎄you’ll have lots of opportunity to earn cash & prizes

🎄you’ll have accountability to keep pushing on & not give up!

Check it out at here 👉🏻 https://transactions.sendowl.com/products/78611747/0881744C/view 👈🏻 and don’t forget the code NEWYEAR! It only works through Thursday night!

🗣Hear me out: Only do this if she asked for it or you know she’d love it 😆🎁 I DO have gift certificates for the January ...
12/20/2021

🗣Hear me out: Only do this if she asked for it or you know she’d love it 😆

🎁 I DO have gift certificates for the January Challenge that I can make for you to wrap up if you need another gift or stocking stuffer!

🎅🏼 Ladies, send this post to your Santa or tag them and let’s start 2022 strong 💪🏻

🥳We will have new workouts every day, meal plans based on your body type, and lots of prizes along the way! These groups are tons of fun and more importantly: they work.

🤗Comment below or message me and i will get your questions answered, get you signed up, or get you a gift certificate!

Head elf here 👋🏻 🧝‍♀️🎄

Oh yeah, you can even use the early bird discount through 11:55 Thursday night! Code is NEWYEAR 👏🏻👏🏻

https://transactions.sendowl.com/products/78611747/0881744C/view

Is 2022 the year you focus on you for a few minutes each day & prioritize your health? Ya know, you matter too ☺️I work ...
12/18/2021

Is 2022 the year you focus on you for a few minutes each day & prioritize your health? Ya know, you matter too ☺️

I work with mamas, grandmas, pharmacists, teachers, nurses, college students, stylists, sales reps, retail workers, dentists, night shifters, stay-at-home-moms whose schedules rival the busiest people I know…and everyone in between.

You won’t be the only one at your level. Guaranteed.

You ARE capable of crushing this 4-week Challenge and reaching your goals and I CANNOT WAIT to see it happen!

I’d love to answer any questions you have about it so drop them below or feel free to grab the details at the link ⬇️

https://transactions.sendowl.com/products/78611747/0881744C/view

Oh yeah, use code NEWYEAR to save some 💵! It works thru the 23rd at 11:55 pm!!

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De Witt, AR
72042

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