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LiveWell Mel

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Guatemala
Sololá
LiveWell Mel

Wellness, Fitness & Nutrition Coach
Balance Expert. Eating Disorder Warrior. Intuitive Eating. Menta

www.livewellmel.com

YouTube Channel:
https://www.youtube.com/channel/UC2AqhrMayyaYnjvMSLxOYiQ

Wix Blog:
bit.ly/throughtheyearslivewellmel

31/12/2021

Happy new year everyone! May this year bring you true joy, less anxiety, more motivation and the strength to let go of people and things that dont add to your life! You decide what the next steps are and if you truly want change, change comes from within! You can achieve anything you set your mind to, if you have the right people
By your side and if you have the confidence to do so! Let’s make this year to work on our self love, change bad habits into better ones, and being comfortable with no one other than ourselves. Don’t let others’ opinions define who you are, the only person you need is yourself and don’t let anyone tell you you’re not good enough or that you aren’t worthy of all the love in the world.
New year new me ❌❌❌❌New year BETTER me⚡️⚡️🙌
Have the best new years eve, 2022 and lets start crushing this years goals!! #2022

23/08/2021

Are you one of those people who skips breakfast? ⬇️⬇️
People tend to say they don’t feel so hungry in the mornings so they skip breakfast. In the end it doesn’t matter how many times you eat in a day, a common myth I’ve heard throughout the years is that eating more times boosts your metabolism— but this isn’t scientifically proven.
If you skip breakfast that means you’ll have to crush more calories into the rest of your day, so eating more often helps you divide your calories into smaller meals. It’s harder to fit all your calories into two meals & hit your macros, unless you’re eating 1,000 calories then it’s obviously easy…but that’s not the amount anyone should be eating. Also take in consideration leaving enough time between meals to give your gut enough time to digest food, usually from 2-4 hours (depends on several factors).
I ask my clients for a 3 day food diary before creating a plan for them to see what they tend to eat, calories & macros… and the most common pattern is undereating protein. I think breakfast is the best time to eat a lot of protein because of eggs, when I don’t eat eggs for breakfast I find it harder to hit my protein goals—-This along with eating a portion with all your meals/snacks to make sure you eat enough.
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💛𝐒𝐔𝐌𝐌𝐄𝐑 𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓 𝐁𝐎𝐖𝐋 𝐑𝐄𝐂𝐈𝐏𝐄:💛
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2 poached eggs (boil water with vinegar & watch a youtube video on how to poach bc I’m still trying to get them right😄)

Sautée with a little olive oil:
1 cup cooked green lentils
1/4 cup red onions
1/2 garlic clove
Red bell pepper
Italian seasoning, salt & pepper

Bowl Toppings:
Pomegranate seeds
1/2 avocado
Olives
Watercress
Lime

18/08/2021

Your mindset defines your 🔚 result
👇READ BELOW PLZ👇
This client has gained so much confidence and has maintained her motivation these last 3 months, no matter if there’s a week where the number on the weight doesn’t change. I have a few clients with thyroid problems, her condition is one where the metabolism tends to slow down and above all she has managed to lose weight and gain muscle at the same time.
People tend to feel rubbish when they don’t see drastic results or changes. In Live Well With Mel we are looking to build sustainable habits, gain knowledge and the belief that your body can truly change without restriction and with the right protocols. Accomplishing your dream body in one month is not realistic and if you’re able to do so, maintaining it will be another story. I create a structured routine for you, discipline and practice because it’s truly what will help you succeed.
I’ll be here to back you up, guide you and show you that you got it in you.

Few spots left in August for 1:1 online fitness & nutrition coaching! 💥
⬇️
It all begins with your mindset, truly believing it’s possible and with the right guidance you will achieve anything you put your mind to.

12/08/2021

Today I’m strong, beautiful and empowered
& You are too.

You’re strong and brave enough to get to amazing places.
Remember that the only love that won’t go anywhere is self-love. Everyone deserves that kind of love. You deserve it!

P.s didnt realize i had this bruise until i saw this lol classic

04/08/2021

𝐇𝐨𝐰 𝐝𝐨 𝐲𝐨𝐮 𝐦𝐚𝐧𝐚𝐠𝐞 𝐬𝐭𝐚𝐲𝐢𝐧𝐠 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤 𝐨𝐧 𝐯𝐚𝐜𝐚𝐭𝐢𝐨𝐧?
〰️
It’s holiday season, half the world is at Mykonos and the other @ St. Tropez lol
Do you tend to “pause” all your good habits when you go on vacation?
I see it’s very common and I see it with my clients, to want to pause everything while they go on vacation. And don’t get me wrong, there’s nothing wrong with taking a week off to give your body some rest and also enjoy all the good food. But is it really worth it to lose all the progress you’ve made because of a trip? It’s not about counting calories and dieting all your vacation… it’s about mindfulness and balance.
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Here’s some tips for the ones who struggle with this when vacationing:
🔺Be mindful of your choices, keep in mind the protocols you’ve been following. For example: It’s hard to eat enough protein while travelling so it’s something to take in consideration, take some of your protein powder with you on a zip lock! Eating enough protein is important to maintain your muscle mass while you’re gone.
🔺Don’t spend too much time obsessing over food, you know what’s good for you and what isn’t. It’s okay to eat “non-diet” foods, it’s okay to include them in your day and not deprive yourself while you’re on vacation…it’s not about restricting yourself but being at peace with the situation, remember YOU have the choice.
🔺Don’t save calories for alcohol. You either drink consciously knowing you’re consuming more calories or you drink less… but don’t under eat to compliment. You need food, stop starving yourself to get drunk or to look good in a bikini! Enjoy yourself.
🔺Stay active, you don’t have to workout or go to the gym but try walking around instead of taking uber’s or the bus. Like I said, it’s okay to take a break but if you have the choice to walk, do it. If you’re going on a long vacation, do consider continuing with your workouts. Don’t abandon that habit.
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how committed are you to your goals? Don’t pause everything just bc you won’t be home, if you have good habits it’s easy to take them everywhere you go😉
📌1:1 coaching link in bio📌

21/06/2021

#𝐂𝐋𝐈𝐄𝐍𝐓𝐓𝐑𝐀𝐍𝐒𝐅𝐎𝐑𝐌𝐀𝐓𝐈𝐎𝐍: 𝟔 𝐖𝐄𝐄𝐊𝐒: 𝟏:𝟏 𝐨𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 ✨𝐥𝐢𝐧𝐤 𝐢𝐧 𝐛𝐢𝐨✨
“I am very grateful that I was able to start my fitness journey with Mel's support. With Mel's help I feel fitter and healthier than I have in a long time. With the personalised programs I have been able to adjust my lifestyle in a healthy way.“
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Another client who has done amazing progress in a short amount of time! She’s eating less junk food & more protein in her diet, always continuing to eat foods she loves on her nutrition plan. By adding more weight training to her workout routines & not just cardio, trying to get her 10k steps in, she’s exceeded my expectations! & it’s only the beginning 🥰

09/06/2021

#𝗰𝗹𝗶𝗲𝗻𝘁𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝟴 𝘄𝗲𝗲𝗸 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝟭:𝟭 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 & 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴
This client came to me because she just got diagnosed with 𝗛𝘆𝗽𝗼𝘁𝗵𝘆𝗿𝗼𝗶𝗱𝘀𝗺 (explained on the bottom) & wanted to improve her lifestyle—As you can see even though it might seem like slow progress (which I aim for in order to achieve sustainable results & long-term habits) for someone with a thyroid condition it’s AMAZING PROGRESS!

Aside from medication, nutrition is very important for this condition to regulate your metabolism & prevent other major problems from developing. She’s very motivated and has followed the diet and workout plan to the T, she feels more energized now (condition increases fatigue) and her measurements have decreased incredibly.
I’ve given her a balanced diet with selenium rich foods and left aside some foods that can trigger thyroid dysfunction and the absorption of her medicine (swipe for some of the recipes she has cooked on her meal plan) & including foods she likes.
Nothing makes me happier than being able to help my clients improve their lifestyle and help them with their conditions. I currently have 3 clients with thyroid problems, and its crazy how many women today are suffering from hormonal issues (including myself with PCOS).
Nutrition & physical activity will always be the base to improve OR prevent any condition, remember that when you’re doubting if it’s time to make a change.
Apply on the link on my bio today!!
⬇️
𝗪𝗛𝗔𝗧’𝗦 𝗛𝗬𝗣𝗢𝗧𝗛𝗬𝗥𝗢𝗜𝗗𝗦𝗠?
A disease where your thyroid gland does not make enough thyroid hormone, which helps your body regulate and use energy, and controls many important body functions .Your body makes less energy therefore your metabolism slows down, there’s weight gain and difficulty to lose weight and your energy levels decrease.

30/05/2021

When you’re walking back from the gym after leg day & you remember you still have to walk up to your house 🥵😬

29/05/2021

New favorite place to walk around in Geneva🌵🌱🌿🍀🪴🌳🌴 (can’t believe I’ve been here for a year & hadn’t stepped foot🥲)

22/05/2021

What can be more motivating than your own progress?
Nothing more satisfying than seeing changes in your strength & body weekly bc of all the hard work you’ve put in.
Why compare yourself to others if you have YOURSELF to compare to. Small steps can seem insignificant but it’s better to have small improvements than changes in a short period of time that aren’t sustainable.
When you’re following a set workout plan, catered to your specific goals and aren’t jumping around doing one thing and another—- that’s when you start seeing real progress.
When you start eating the right foods and quantities & ditch the yo-yo dieting mentality—— thats when you start seeing real changes.
It’s easy to be in denial about your eating habits, overthinking about taking the next step & giving yourself excuses before you do. But remember you’re one decision away from transforming these bad habits into good ones + reaching your goals!
Coaching with me is personalized & we’ll have a close relationship to help you get to where you want to be.
Click on the link on my bio or DM for more info :)

20/05/2021

⚡️𝐀𝐁 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 ⚡️
My carrousel option disappeared🥲IG is flippin.
For more workouts like this, 100% personalized to your goals, injuries, available equipment, etc—go to the link on my bio and apply to 𝟏:𝟏 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠💪 coach

19/05/2021

⚡️𝐅𝐎𝐎𝐃 𝐅𝐑𝐄𝐄𝐃𝐎𝐌: 𝐖𝐡𝐲 𝐢𝐭 𝐜𝐚𝐧 𝐜𝐡𝐚𝐧𝐠𝐞 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞⚡️
What is it?
Being free of the food rules that control our lives, rules associated with weight loss and diets, kickstarts, plans promoting health with diet culture ways. Free of the idea that our worth is dependent on what we eat. Free from restrictions, calorie counting, guilt, shame, etc.
A new world can open up from letting go of all these ideas, you can finally live your life like you deserve to, with no guilt and obsessions. A new relationship with food, a balanced lifestyle.
It takes time to achieve food freedom when you’ve been told your whole life foods are bad for you by the food police. You need to choose eating healthy for your health, but HEALTH is not restriction, it’s not depriving yourself of foods that make you happy, constantly worrying about what you eat and if it’s good or bad— it’s about making peace with food, yourself and your body.
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I had a rough patch that lead me to an eating disorder & when I started intuitive eating, I healed my relationship with food, broke the cycle of chronic dieting and achieved a healthy attitude towards my body and food. I let go of all these rules and don’t use food to cope with my emotions & focus on the health side of exercise & strength and not weight loss and calories (when I post my calorie consumption it’s just a potential #). The benefits this can have on your mental health are priceless— finally letting go of the diet culture’s meaning of HEALTH. Because HEALTH is the state of complete physical, mental & social well-being—- and living a life where you’re controlled by food rules, is that health?
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