MelFitnessNY

01/11/2024

In home training - Last session available!

01/09/2024

01/08/2024

12/03/2018

Ever since we brought our new daughter home, her older brothers have been the first to tell me when she is crying, whimpering or smelling a little suspic...

03/19/2018

Simple HIIT workout! Takes less than 25 minutes — 5 moves! 5 rounds

1st round: 1 minute each move
30 second rest
2nd round: 20 reps
No Rest
3rd round: 1 minute each move
1 minute rest
4th round : 30 seconds each move
No rest
5th round: 1:30 each move
DONE! 🤗

03/16/2018

"You won't always be motivated and that's why it's important to be disciplined"

For about the first 6 months after my second baby, I had 0 motivation to workout or focus on my nutrition most days. You don’t feel like yourself, you’re tired constantly and you have a tiny human you’re keeping a live, literally. Food choices and workout time are usually last on your mind. I had to FORCE myself to march my b***y into the basement and workout. Yes, I also worked out consistently through my pregnancy, which made things a little easier, but I still struggled. My point being, motivation does not always come naturally or when you need it, it can definitely help get you started but won’t keep you going...

BUT being disciplined makes a world of difference when you have a routine in place and you are disciplined enough to stick with it when motivation is lacking. You HAVE to have discipline in order to have success.

One of the best things you can do for yourself and family is to take care of yourself and care about your health. Sometimes working out and eating healthy, EATING HEALTHY (yes I said that twice because that’s the hardest part for most people) seems like the hardest thing in the world to do but isn't being unhealthy, making excuses constantly, having no energy, and feeling bad about yourself just as hard if you really think about it? You have to pick your hard and choose to stick with it. “Nothing worth having comes easy!”

Fitness and proper nutrition is not JUST about looking a certain way, yes that’s one of the benefits but I actually think that’s a very small part of it. The most important aspect is being healthy in ALL areas, physically and mentally. I have a few spots open for personal training beginning in April and I would love to help anyone who is ready to commit!

Availability for 2️⃣ in- home personal training spots! Message me or text 585-406-1352 if you're interested! 😀

🔹accountability
🔹motivation
🔹training
🔹nutrition (suited for YOU, nutrition is not a one size fits all)
🔹education — so you can make permanent changes, there are no quick fixes!

03/08/2018

Cauli-Almond Oats! So yummy, don’t judge until you try it!!

🔹1 bag frozen riced cauliflower ( or you can do your own with a small head of fresh cauliflower)
🔹1 tbsp coconut oil
🔹1 tsp cinnamon
🔹3 tbsp chia seeds
🔹1/2 tsp almond extract
🔹1/2 tsp vanilla extract
🔹1 1/2 cup light unsweetened coconut milk
🔹2 tbsp slivered almonds
🔹1 tbsp almond butter
🔹pinch of sea salt
🔹stevia or sweetener of choice to taste preference

➡️put coconut oil in frying pan and mix with riced cauliflower, sauté for about 3 minutes
➡️add your coconut milk, extracts, cinnamon, salt, sweetener and chia seeds, stir until thickened ( about 4 minutes) then let stand for 2 minutes
➡️top with your almond butter and almonds!

Makes 2 servings: 388 calories per serving

Fat: 24.9 g
Carbs: 22 g
Protein: 8.8 g

12/14/2017

Try this burnout!!💪🏼 did this after my workout today and hated every minute of it which means it’s a good one🤪

2 minutes each move, 8 minutes total!!

🔹front lunge (right leg) burpee balance (left leg) push up
🔹front lunge (left leg) burpee balance (right leg) push up
🔹plank criss-cross
🔹sprint ( as fast as you can go for 2 minutes)

HAVE FUN!!!!

09/15/2017

Low Carb, Healthy chicken enchilada bowl! 🤗 super easy!

1 cup: 239 calories
2.5 g Fat 4.5 g Carbs 46.7 g Protein

20 oz chicken, 1 can red enchilada sauce, 1 can diced green chilis

➡️ cut chicken breast into pieces
And season with salt and pepper
➡️cook in frying pan until it's cooked through
➡️add enchilada sauce, 1/4 cup water, and green chilis
➡️cover and let simmer until the liquid is almost gone
➡️shred chicken

I used birds eye frozen riced cauliflower and topped it with cheese, avocado and a little sour cream!

09/03/2017

Special Labor Day weekend challenge for you😀👏🏼

2 mile slow pace jog followed by this circuit! 500 reps total -- time yourself from the start of the jog until the end of the reps!💪🏼💪🏼

06/29/2017

MelfitnessNY virtual boot camp!!

Starts JULY 10th!! Looking for 5 MOTIVATED individuals😀

What is it exactly?

You will be part of a private Facebook with the other 4 members and you will get:

➡️ me as your "personal" online trainer and nutrition coach
➡️customized nutrition plan for you specifically
➡️daily HIIT (high intensity interval training) workouts -- these will be videos of me demonstrating the workout with instructions
➡️workouts will be 25 minutes or less
➡️ workout plan you can do on your own
➡️accountability and motivation DAILY
➡️I will be sharing all my tips to staying fit and healthy
➡️I will teach you how to make this a permanent lifestyle, no quick fixes and no "diets"

Let me help you reach your goals! If you've been struggling, don't know how to get rid of cravings, try diet after diet only to end up not seeing any results, have no idea how to get in shape or what workouts are best for you or maybe you have an event coming up-- let me help you!

This will last for 30 days and the one with the most weight loss will get a prize 🤗

Obviously spots are limited and I will take the first people to respond! Message me on here or text 585-406-1352😊

I will also give a full refund if it doesn't live up to your expectations!

06/24/2017

Happy Saturday! Don't be a bum and ruin your week of hard work this weekend😀

Loved this workout! Light set of weights (whatever is light for you, I used 10s) Fasted cardio HIIT with a little resistance👍🏼

6 moves -- 30 seconds each move NO break between moves -- 5 rounds total with 1 minute break btw rounds!! If you're up for the bonus, complete it AFTER all 5 rounds 1 time only😊 this takes all of 20 minutes, can't say you don't have time for that!!