Try this no-brainer weight loss tip

Do-It-Yourself Kitchen Raid

Want faster weight loss? 

Then do a self-guided kitchen raid. 

If your kitchen is stocked with the makings for healthy meals and snacks you'll easily stay on track, even when those late-night cravings strike. 

So what should you keep on hand and what should be banned? 

Use this self-guided kitchen raid to help you sort out the good from the fattening. 

Go ahead, grab a big box, print out the list below, and then head to the kitchen. When you're done, take that box straight to the nearest food bank. 

Your Refrigerator
Let's start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the "Donate this" list, then you know what you have to do. Get that box ready.

• Donate this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list. 
  
  Replace with: Water. It is a well-known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.
• Donate this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories. 
  
  Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats. 
• Donate this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar. 
  
  Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.

Your Pantry
This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

• Donate this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it's got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist. 
  
  Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.
• Donate this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry. 
  
  Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks. 
• Donate this: Packaged Sweets. I don't really have to explain this one, do I? Cookies and cakes and candies shouldn't be a regular part of your diet, so keep them out of your house. It's one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home. 
  
  Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.

Now march that box of off-limit foods to your nearest food bank and don't look back. 

It's a great idea to raid your kitchen every couple of months as a way of keeping yourself on track. 

Open up dialogue with your family members about the healthy changes that you're making, and get everyone in on it. 

The quickest and most permanent weight loss comes as a result of healthy eating and consistent, challenging workouts. 

I'm here to help you meet your fitness and weight loss goals. 

Call or email today to get started on a fitness program that will get you on the fast track to your best body ever.

Frozen Fit Snacks

Freezers are where many a fitness goal has gone to crash and burn into a container of ice cream.

Dump those high-fat, high-sugar ice creams and instead stock your freezer with:

• Frozen grapes
• Fruit-only popsicles
• Frozen bananas for smoothies and blended protein shakes

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat through out the Hartford County and Farmington Vally through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

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The Monday m.e.l.t. Embracing the “_____”

At m.e.l.t., our coaches encourage members (and prospective members) to embrace the suck! or growing an appreciation for the moments where you at challenged. In embracing those moments, you are on the pathway to progress and engagement. You feel ALIVE and fulfilled.

To continue to make progress in your health, career and relationships, you need to constantly be challenged.

 Follow this 5 Step process:

1.    1. Pick one challenge and focus on it: As an entrepreneur, I struggle with this as I’m always trying to take on the world at once…but I’ve found best results are in isolated focus. Rather then focus on defining your arms, getting 6 pack abs, running a 5 k and reducing back pain focus on one of those at a time.

2.    2. Make sure this challenge takes you out of your comfort zone: Think of it as going from level 2, to level 3. Rather then run another 5k, focus on running an adventure 5k or a longer run. You want something that is slightly over your head…not the impossible.

3.    3. Keep score: Set up smaller goals and points you can measure progress. Let’ say your goal is 6 pack abs in 6 months, here are some examples of ideas of smaller goals you could set: figure what program or coach will help you? How many lbs do you need to lose each month? Nutritional changes you will be making? Just make sure you can assess your progress from each smaller goal.

4.    4. Reward yourself: Set up mini rewards for each mile stone and something special for when you finish. E.g a cheat meal at a fancy restaurant for every month you hit your smaller goals and a weekend away at the beach after you hit your 6 month goal of abs.

5.    5. Share your experience and achievement with others: Tell others what you are planning to do, challenge a friend with similar goals to the same thing and do it together, help someone who wants to achieve what you achieved etc,.

Failing to challenge your self is failing to live fully.

To Getting You in Awesome Shape,

JC

The Monday m.e.l.t.: Who are they to tell you?

Has you or anyone else (even media & standardized testing) defined you as something?

Fat?

Blessed by genetics?

Cursed by genetics?

Athletic?

Non athletic?

Lazy?

Smart?

Stupid?

I know I was defined early on in school from standardized tests to be assigned in lower level classes to which I use to struggle with….but I knew deep down inside I had the ability to not only be in high levels but excel at high levels so I worked my butt off to get there. Turns out those standardized tests weren’t too accurate for real life. But had I bought into the limited learning opportunity, I would never be where I am today.

I find very common among clients who come to us….

Like the girl who has been overweight her entire life…told she was fat…. People around her, society & media defined her as fat, so she believed it.

Or the guy who could never seem to build any muscle on his own, so he was skinner then most and the world defined him as scrawny, so he bought into it.

Or the parent who convinces his son that he’s the next Tom Brady and the son doesn’t end up starting for varsity football…so he feels like he failed his dad’s expectations.

Scary stuff! Defining who you are based on past performance/experience or what you think will happen will only place limitations on what you can accomplish. As you should always learn from the past and as its fun to reminisce about good times – there is absolutely nothing you can do about what has happened so it’s useless to spend energy thinking about it.

What you think will happened doesn’t matter either…The future is fake because it hasn’t happen yet.

The present – NOW is all that matters. What direction do YOU want to go in? Define yourself based off of what YOU want to do now – not based off of the past or in accordance to what you expect to happen.

YOU Need to Set New Standards

Pick three words that define what you want to define your life as; how you look, live and act – anything! The only rules are it has to be personal to YOU and based on what you want to be right now. From there, define why you want to live by those words. This will be your new standard, mantra and definition.

And maybe you are reading this and feel like you already define yourself…and don’t let others bring you down. If this is the case, still push forward to another challenge…to higher standards.

I am the greatest. I said that even before I was – Muhammad Ali

Act now as YOU want to be.

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat through out the Hartford County and Farmington Vally through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

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(Time for a new you)

Create a New You in 3 Steps

Are there things about yourself that you'd like to change? 

Your weight, your habits, and maybe even your outlook on life? 

We are trained to think that change is hard, that it takes time. But it really doesn't have to be. 

I'm here to argue that lasting change happens in an instant. 

I understand that this goes against mainstream belief. Most people believe that change has to be a struggle. We expect to try and fail numerous times before ultimately giving up or succeeding. 

Think about this - how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to happen. 

What is it in your life that you want to change? Do you have inches to lose? Do you have preventable diabetes? Do you have a pair of skinny jeans that you want to fit into? 

What is keeping you from making this change in your life? 

According to professional speaker and author, Tony Robbins, it's the preparation for change that takes times. In the end there's a single instant when the change occurs. 

Here are the 3 steps to instantly create a lasting change and a new you. 

Step #1: Believe that something must change. 
Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound good, or is living another day in your current body simply unbearable? In order to make a lasting change you must believe wholeheartedly that things must change. 

Step #2: Believe that you must change it.
It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission - no one else can do it for you. 

Step #3: Believe that you can change it. 
Don't let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life. 

Why do most people fail to make change stick? They rely on willpower. This works for awhile, but you'll soon revert back to what's comfortable. The solution? 

Change what you are comfortable with. 

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want. 

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise. 

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise. 

You are capable of making big changes in your life. Start by contacting me for your no obligation fitness consultation. 

Remember, change happens in an instant.

A New You

Don't believe the adage that "You can't teach an old dog new tricks." 

Advances in neuro-imaging techniques prove that the brain actually has dynamic properties throughout life. This means that your brain is always evolving. Through practice, you are able to change your habits and change yourself. 

So go on, create a new you!

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat through out the Hartford County and Farmington Vally through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

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Reduce Back Pain, Stress and Increase Productivity

Starting tomorrow, set a timer for 10 minutes earlier then the time you usually wake up and perform this sequence.

Be opened minded! Before you judge if you will make this YOUR morning ritual, commit to it for at least a week. You should feel results immediately.
Perform one set of each in a sequential order:

1. Downward Facing Dog: 40 seconds

2. Extended Inside Angle: 20 seconds each side

3. Reverse Extended Inside Angle: 20 seconds each side

4. Crotch to Stand: 5 reps

5. Meditate: Find a quiet and dark place. Set an alarm for four minutes from the second you sit down. Sit down in any position you feel comfortable in. Close your eyes and focus on your breathing. Be aware of thoughts that cross your mind but revert your focus back to your breathing.

6. Drink 18-32 oz’s of water. 

At m.e.l.t. Workout, we coach our members to TAKE ACTION - no matter how small...whether personal training or taking bootcamps, its about stepping outside your comfort zone and just taking the first step. 

I challenge you - try this routine for a week...you WILL NOT regret it!

To Getting You in Awesome Shape

JC

Personal Training the MIND

Subconsciously our brains are wired to always match up what we can do with how strong or fit we are. Yet there are times where our unconscious mind takes over and pushes us to accomplish things we didn’t know were possible.

Its in those times where we see the biggest gains in strength, fat loss, movement, flexibility and cardio.

Our unconscious mind is fueled by our deep desires, which are “intangible forces” that will only exist in your mind until you act on them. The “other self” (aka unconscious mind) is more powerful than the physical self we see in the mirror yet we are scared to unleash it… Scared because we fear that we cannot see.

It makes logical sense to look at your age, weight, strength and match that with what you can or can’t do – that’s the subconscious mind at work, focusing on the physical things. However logic can often be detrimental to your success as it places limits on what you can do.

Before Rodger Bannister broke the 4 minute mile record, he was contemplating retiring from running…yet driven by something inside, (which at the time made no sense) he decided to set his goal for the to break the 4 minute mile mark.

I could only imagine the naysayers who he shared his goal with:

NO HUMAN HAD EVER RAN THE MILE UNDER 4 MINUTES, THAT’S NOT LOGICAL!

The logical naysayers were WRONG as they have been and always will be. Something in Bannister pushed him, an intangible force he felt deep inside that drove him to train like a maniac to accomplish an outrageous world record.

I’m not suggesting you try to break the 3 minute mile mark…but start listening deep inside to your gut NOT what you see in the mirror.

You want to body build?

Run a 5k?

Get 6 pack abs?

Then give yourself permission to listen to the “intangibles” and get started.

Intangible forces are never easy tasks…think of them like endless slabs of clay waiting to be sculpted – there’s more potential inside you then you could ever know…but just because its’ there does not make it easy us.

It WILL take hard work…

You WILL feel uncomfortable…

You WILL need coaching…

And You WILL want to quit at times…

But its there for you to take…

Just know YOU CAN.


M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat through out the Hartford County and Farmington Vally through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/
http://www.facebook.com/meltfitness

(Need energy? These foods help)

Try These Fatigue-Fighting Foods

Have trouble getting started in the morning? 
Feel sluggish in the afternoon? 
Ready to crash come evening? 
You're not alone. 

Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame. 

Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time. 

When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine. 

Here's how to include them in your diet: 

Carbs for Energy
Your body needs some carbs. Yes, you heard it right. Carbs! 

A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice. 

For a healthy dose of simple carbs, stick with fresh, whole fruits. 

Protein for Stamina
While carbs supply energy, protein is responsible for releasing the energy. 

Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system. 

Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy. 

Water for Refreshment
Essential to survival, water is also essential for energy. 

When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules. 

If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy. 

Caffeine for Stimulation 
Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert. 

Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level. 

Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration. 

Additional Tips
Keep in mind that overeating, no matter what food, may cause sluggishness. 

Instead of three large meals, try eating several small meals (don't forget breakfast!) throughout the day to give you constant bursts of energy. 

Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation. 

If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs. 

One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program. 

My passion is to help people, just like you, improve their energy levels and their overall quality of life. 

Call or email me today to get started on a fitness plan that will put some pep in your step.

Energy Packed Snacks

These on-the-go snacks will fill you with energy without hindering your results.

• On-The-Go Ham Cups (see recipe below)
• Apple slices with a Tablespoon of almond butter
• Turkey slices with a handful of grapes
• Half of an avocado and one slice of sprouted grain bread
• 1 cup of plain Greek yogurt with 12 raspberries
• 1 hard boiled egg with celery sticks

Cool Stuff - Check out below!

1. m.e.l.t. Member Appreciation Party 9/7/12 at 6:30 pm!!!Come hang out and celebrate YOUR hard work; eat, drink and a have fun night on us. Just make sure to RSVP...you can do so by responding to this email

 2. Special Labor Day Killer Workout - no sign up required.Monday's Labor Day Hours: Harw: Same, Glastonbury 6 and 9 am bootcamps, South Windsor  9 am BC. Get ready for a different & intense experience! 

3. IF you haven't yet, could you take a few minutes to review us online? We pride ourselves on service and delivering an experience every session...many places out there do not take it as seriously so we just want people online who don't know us yet, to see what we are all about! You can review us http://www.meltworkout.com/reviews.php

 4. Teacher Special!!

-3 Group Personal Training Sessions per week

-$25 to buy school supplies per referral -28 Day Meal Plan
-Healthy Teacher’s Guide
-More energy during the day and better sleep at night

Call or email us with questions:)  

(860)-372-4887 orinfo@melfitnessstudio.com

 

Hey Everyone,

Do you want to eat great and speed up your metabolism all at the same time?

Well then  you need to kick up the flavor of your food!

Sounds good right? Well that because it is, check it out!

 

 

 

 

 

 

Tiffany Chions' Yoga Universe

Is Your DInner Healthy?

Cool Stuff......

 

1. m.e.l.t. Member Appreciation Party 9/7/12 at 6:30 pm!!!Come hang out and celebrate YOUR hard work; eat, drink and a have fun night on us. Just make sure to RSVP...you can do so by responding to this email

 2. Special Labor Day Killer Workout - no sign up required.Monday's Labor Day Hours: Harw: Same, Glastonbury 6 and 9 am bootcamps, South Windsor  9 am BC. Get ready for a different & intense experience! 

3. IF you haven't yet, could you take a few minutes to review us online? We pride ourselves on service and delivering an experience every session...many places out there do not take it as seriously so we just want people online who don't know us yet, to see what we are all about! You can review us http://www.meltworkout.com/reviews.php

 4. Teacher Special!!

-3 Group Personal Training Sessions per week

-$25 to buy school supplies per referral -28 Day Meal Plan
-Healthy Teacher’s Guide
-More energy during the day and better sleep at night

Call or email us with questions :) (860)-372-4887 orinfo@melfitnessstudio.com

 

 

 

Your Dinner Made Healthy in 5 Steps

you think you're eating healthy meals, but aren't sure? 

If your weight loss has slowed, or even stopped, then there's a good chance that you haven't been eating as healthy as you should be. 

I'm going to end the guesswork for you, once and for all, with my 5 steps to a healthy meal. 

By following these 5 guidelines you'll know that your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss. 

Here are the 5 Steps to a Healthy Meal: 

Step #1: Quality Ingredients
These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat. 

Choose foods that are:

• Fresh and organic
• Pronounceable ingredients
• Whole foods

Step #2: Cooking Method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal. 

Avoid foods prepared like this:

• Fried and battered
• Processed and packaged
• Doused with cream sauce
• Sautéed

Choose foods that are prepared like this:

• Grilled
• Baked
• Broiled
• Steamed

Step #3: Mostly Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared. 

Good choices of protein include:

• Fish
• Chicken
• Turkey
• Egg
• Lean red meat
• Beans

Step #4: Lots of Fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

• Salad
• Seasonal vegetables
• Fruit
• Legumes

Step #5: Lay Off the Starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods. 

Starches to Avoid:

• Potatoes
• Pasta
• Rice and cereal
• Bread and crackers

For faster results, pair your clean eating with a challenging exercise routine. 

Call or email today and I'll get you started on an exercise program that will make your goals a reality.

Eating Out Right

Temptations abound when you eat out. There are bread baskets, and chip baskets, and appetizers, and desserts. In order to maintain your healthy diet you'll have to have a plan in place before arriving at the restaurant. 

Here's how you stay on track while eating out:

• Don't eat extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.
• Don't drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.
• Get it plain: Ask for sauces and dressings on the side to cut down calories.
• Get healthier sides: Just because the grilled fish comes with a side of potatoes doesn't mean you have to get it that way. Ask for a side of steamed veggies instead.