melanie’s transformation

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Keto works…

I’ve been following the Keto lifestyle since 10/24/17 and achieved 100 pounds of weight loss on 1/30/19! I’ve seen massive changes in my mind, body, and spirit. I have more energy, I sleep better, and I’m putting on muscle mass like no one’s business now that I’m coupling my nutrition with lifting.

One of the most difficult things, in my opinion, switching over to the Keto way of eating was giving up sugar and sweets. I have a natural sweet tooth that was getting me into all kinds of trouble. Up to 250 pounds of trouble at my heaviest to be exact. This is no way to live. I was at 232.8 pounds when I started my Keto journey.

I’ve found a way to make delicious “goodies” that are Keto friendly. I bake everything fresh and made to order infused with lots of love.

I hold the following education and certifications:

·       Certified Behavior Change Specialist - American Council on Exercise - July 2018

·       Mind Body Spirit Practitioner Certification  -Sunlight Alliance Glendale, AZ - Jan 2015

·       Reiki II Certification - Lisa Dawn Howard  -Grand Forks, ND - Sep 2013

·       Certified Health Coach Certification - Institute for Integrative Nutrition - Mar 2013

·       Certified Personal Trainer - American Council on Exercise - 2010 to present

·       Bachelor’s Degree in Kinesiology/Minor in Nutrition – University of North Dakota - May 2014

 
 
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Another 5k bites the dust! Honor yourself, love yourself, start making changes today.

Releasing negative energy really does have a positive effect on weight loss.
Another 5k in the books, feeling good, and had an awesome date night.
3.75 mile run with a 3.25 mile walk right after. Grateful for friends and being consistent.

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Not every day is sunshine, rainbows, and butterflies. Emotional crap can sure drag you down. I was buying and selling storage units for a living when this video was filmed. I was afraid of financial failure at the time.

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Got the 5k, but it was a struggle.

5.55 miles despite a stressful day

Ran a 5k then went on a killer 4 mile hike! Thanks, Maria!

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W T F?!? RANT!

The aftermath of my week of running just shy of 30 miles. The struggle is real. I now use this scenario to educate and inspire my clients. It certainly sucked at the time, but it gave me invaluable insight on what heart rate range to utilize on Keto/Low Carb Living to optimize fat burn. It’s certainly not 150+ bpm!

Recovery in mind, body & spirit. Lessons learned from my week of running almost 30 miles. Crash and burn week :(

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Using a 20# weighted vest to increase resistance, heart rate, and calorie burn for my 5k walk today.

It's all about being vulnerable. Sometimes life doesn’t play fair and sometimes you go back to old patterns.

Some days you just have to go with the flow even if it's confusing. Some days you just need to give yourself permission to be happy.

I did it, I did it, I did it!!! Breaking out of the 200’s and into "One"derland!!!!

Being positive works!
Practicing the Law of Attraction

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Don't let shit get in the way of what you really want to do.

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The scale is not an ideal way to gauge progress when losing weight - period.

100 Pounds Lost!
You know when you're procrastinating. Kick yourself into gear and do what you need to do.

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Consistent momentum can be tough, but you're tougher!

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I'm human just like you. I have awesome days and I have days that suck big time. Decision fatigue caught up with me almost 2 years into my weight loss journey.

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Caught myself going down the slippery slope and avoided disaster!

I found the sweet spot for maintenance this week. It's a good feeling :D
Dry erase fitness blocks ruled today's workout. They were unforgiving with the Sumo Squats and Kettlebell Swings!
Dry erase fitness blocks ruled today's workout. They were unforgiving with the Sumo Squats and Kettlebell Swings!
After losing 100 pounds and becoming a size 0, I struggle with loose skin.
The scale fails in comparison to body fat percentage. Go get yours done today!
Ensure you're getting 100% of as many vitamins and minerals possible each day so your body can operate at peak performance.
Keeping your heart rate in the fat burning zone (60-70% of your heart rate max) ensures you're burning the maximum amount of fat possible with your workouts!
It's not worth it to negotiate with yourself and engage in self-destructive behaviors. Stay strong. Stay focused.
Get out there, get moving & feel better.
Change can start immediately - now is your time.
Who knew that I would be able to predict the future?
No matter where you came from, what you've done, or who you are - you are worth of love.

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"Your worth is not defined by the number in your bank account or the number on the scale." Jamie Pederson