Thursday, April 30, 2015

Coach Melissa's personal fitness Blog.

Did you know that I have a more personal Blog for my own fitness journey?  I Do!  You can follow my personal ups and downs right here at Coach Melissa Blair 2015 personal Fitness

I would LOVE to hear what you think of my posts, my blog, and my journey.  Please take a minute to comment or message me (check out the right hand side of the page for the 'contact me' box) on any of my blogs!

Monday, April 27, 2015

Group support

Support is the number one thing that keeps my customers coming back to me.  If you have support as you try to reach your fitness goals, you WILL BE MORE SUCCESSFUL.  I run a number of support/challenge groups on Facebook, and anyone is welcome to join in!  Fide me on Facebook, and message me for more info on my monthly group offerings.

Join my 21 Day Fix or 21 Day Fix Extreme group

No more DIETS, no more EXCUSES
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May 11th
21 days long
Opening 10 spots right now...
Use the same eating program as me
Have me as your personal coach
Learn to finally eat for your goals
Vegan friendly and paleo friendly
Wine, chocolate, carbs allowed
You choose the food you want to eat
Comment below for details!

Sunday, April 26, 2015

Attention Mamas!!

Seriously, this is so my life!!!!

IF YOU ARE ON FACEBOOK, keep reading......

MOM 2 MOM--are you ready to FIND your FIT? As moms we juggle about 17 different, wife, volunteer, taxi, career woman, nurse, cheerleader, housekeeper, chef, tutor, landscaper...and THAT leaves very little time to take care of ourselves! My team of healthy mamas is sharing their tips and helping YOU find YOUR fit in May!

What you will be given...
-A FREE hybrid exercise plan for ANY activity level that is a mixture of cardio, stretch and strength
-FREE top-notch workouts that can be done with limited equipment, space and TIME that you can stream immediately from ANYWHERE with WIFI
-One on one support from me as well as group support
-Strategies to fit exercise into your busy day
-Ideas for healthy, quick meals for you and your family
-Focus on time management, meal prep, guilt-free "me time", and overall health
-Unlimited nutrition guides that fit your goals & needs

If this is you, friend request me HERE, and in the comments below, comment "MOM" for details. I am looking for moms who are ready to actively participate and TAKE ACTION!

Friday, April 24, 2015


Question: What would you like to see more of on my page? Please comment below with your faves from this list, or something else you would like to see!!
1. My own Fitness videos and exercise tutorials
2. Healthy recipes
3. Quick tips to get your health back on track
4. Fun questions and activities
5. Links to health and fitness articles
6. More blog posts
7. Info about some of the amazing fitness and nutrition programs that I use.
8. Info on sales and promos for Shakeology and other Beachbody products
9. Updates on my challenge/support groups - what folks are saying, and what kind of results they are getting.
10. Tips on how to 'fit it all in" to your busy schedule.
***Please share this with your friends. I really want to make sure that my page is a benefit to YOU. What do YOU want to read?

Wednesday, April 22, 2015

Love yourself!

I Love this!!! With swimsuit season right around the corner, this is a GREAT reminder!! It is OK to want to make yourself better. After all, who doesn't want to improve something? BUT, you have to learn to love who you are in the meantime.

Tuesday, April 21, 2015

Why Shakeology?

I am ALWAYS asked, Melissa,why do YOU drink Shakeology? 

 I used to skip breakfast all the time.  I was never hungry in the mornings, and when I did have breakfast, I seemed to be hungry all day long.  Then I started trying meal replacement shakes.  They were easy, but many would only last about 2 hours before I was hungry and wanting lunch.  Then I found Shakeology.  The truth is that it took me a long time to jump on the Shakeology bandwagon.  It is expensive, and when you are on a TIGHT budget, justifying the cost for something like that can be tough.  I decided to at least TRY it, so that I could tell others about it (since I am a coach).  I was surprised that it actually kept me full until lunch!  As an added bonus, I feel like I gave a little more energy, and it curbs my junk food cravings.  I truly believe that Shakeology is an investment in my health.  Both Jeff and I drink it everyday now.  When I miss a day, my body can tell.

I know, I know.  It totally sounds cliche when I say stuff like that.  My sister-in-law rolled her eyes when I said that to her.  Then she ordered it for herself to give it a try.  When I saw her last week, she told me that she ordered more because "It actually does what it says it will do.  It DOES keep me full and curbs my cravings".

If you have ever wondered about Shakeology, and would like to give it a try, message me or comment below and I will message you!

Sunday, April 19, 2015

Leg Day

FOR SURE!!!! I did legs this morning, and they are definitely SORE now! #lovelegday
'FOR SURE!!!!  I did legs this morning, and they are definitely SORE now!  #lovelegday'

Saturday, April 18, 2015

21 Day Fix success!

YOU ARE JUST THREE SNOOZES AWAY from finding your fit...
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Check out Kelly--she's on FIRE and has no plans of stopping with the 21 Day Fix until she hits her goal! Kelly is down 15 pounds and 17.75 inches in 31 days...just by working out 30 minutes a day and eating healthy food. How is she doing it--"it's just 3 snoozes". Kelly says "Last year I dressed as a jogger for Halloween at work and would say we all know this is a costume because this body hasn't exercised in over a decade. I've come along way in just over a month. When I say the exercise is only 3 snoozes, I was being serious. I love my sleep and still can't believe I get up and do it every morning. I am proud of myself."

I am proud of Kelly too! Keep going girl--your confidence, motivation and victories are building every day! You are inspiring everyone in our group! This could be you!

Friday, April 17, 2015

Get your FIx

The 21 Day fix is certainly not a boring diet. In fact, it isn't a diet at all! It is a well rounded nutrition plan. If you learn to eat a well balanced diet, you will feel better, more energetic, and it is easier to lose weight (or not gain weight, depending on your situation). 21 Day Fix even helps you learn moderation because the plan allows for cheats and treats!! The meal plan itself is simply AMAZING, and it even comes with it's own workout program of daily 30 minute workouts to help you slim and tone your body!!!

Want to learn more? Message me!

Thursday, April 16, 2015

Weight Loss TRUTHS

Many people start a weight loss plan with a severe calorie restriction - eating like 1000-1200 calories and thinking that was the KEY to seeing results. WRONG!!!! I don't know about you, but from the time I started to "worry" about my weight, I was brain washed to workout MORE and eat less...and that is what has been engrained into my brain for so many years....doing double workouts--2 hours long and eating like a bird. NO, NO, NO!!! Food is the foundation of your metabolism. Severely restricting calories will work for awhile, but eventually, your weight loss will plateau because your body will start clinging to the energy it desperately needs to function properly. Guess what? When the calories aren't there to provide the fuel, your body will cling to fat. Your body needs to know it can count on FOOD to release your stored fat...if will hang on to it until it can count on you. So be smart and KNOW how to restrict calories and still provide your body with the proper fuel it needs to function. If you are not sure how to do this, message me and I will help you figure it out.

Wednesday, April 15, 2015

Why Coaching is important to me

I am going to be REAL for a minute and share some thoughts that have been bouncing around in my head. I am so glad that you found my page, and that you choose to follow my daily posts!!! I truly appreciate EACH and EVERY one of you that follow along on my journey. As a fitness coach, I receive a lot of messages and questions about the products and programs that I use. I LOVE sharing information about things that I know have worked for me. Did you know that as a coach, I am NOT here to sell you products or programs? Yes, I do enjoy a nice commission off the Beachbody products when I have customers purchase through me. BUT, that is not my goal as a coach. After YEARS of struggling with weight loss, and trying lots of different programs and products (some worked, and some didn't), I DO KNOW that not everyone will have the same successes with the same programs. I DO KNOW that the same nutritional supplements are likely to work differently for EACH individual. Our bodies and our lifestyles are NOT identical to each others, so why should our results from the SAME program be identical? I DO KNOW that consistency and support with ANY program are the key ingredients to success.

Although, I LOVE Beachbody workout programs, and I think Shakeology is the BEST nutritional supplement that I can get my hands on, I KNOW that these things might not be right for for everyone. My job as a coach is to HELP YOU. Not to help you find a a program to purchase from me, or get you hooked on Shakeology, but just to HELP YOU. I do have some amazing tools at my fingertips, and I think that Beachbody has top notch programs that can fit almost ANY lifestyle and fitness preference. However, if you enjoy running and just want someone to support you and coach you through YOUR goal of running a 5K or half marathon, I am here for you! I am a coach because I want to better MYSELF. Helping others find their OWN path to fitness is what gives me purpose. Helping others to succeed in their fitness goals, HELPS ME to stay focused on my own goals.

I don't coach to make money. I coach because I CARE. I have turned my life around to become more healthy, energetic and confident in my own skin, and I just want others to feel good about themselves and be proud of who THEY are. I don't recruit coaches so that I can advance my business and make money. I recruit coaches because I find friends that have gone through similar changes in their lives, and they are looking for an opportunity to GIVE BACK. Coaching comes from the heart, not the wallet.

Coaching isn't about selling. It is about helping. Whatever your fitness or nutritional goals, I am here to help you find solutions. If you need some extra support and motivation from a coach, then LET'S TALK.

Tuesday, April 14, 2015

Kids and healthy eating

"I'm not eating that..." Sound familiar????
I LOVE my veggies; I can't say the same for my kids. They eat some; not as many as I'd like! <Who's With Me>
CHECK IT OUT - 10 Veggie Side Dishes for Dinner! The honey sweet potatoes and baked onion rings and cheesy cauliflower rice might actually work!!

Monday, April 13, 2015

Why should you do Cardio Exercise?


 Benefits of cardio training:
1.) Lower resting heart rate - Your heart has to work harder during exercise and pump blood around your body at a faster rate, so your heart becomes increasingly efficient at pumping blood. This can make your everyday activities seem easier over time. Essentially your heart has to work less to sustain your everyday activities. You can often see this change as a reduced resting heart rate.

2.) Weight loss - When you increase your activity level with cardio exercise your body has to burn extra fuel in order to meet this increased need for energy. Stored fat is the primary fuel source for prolonged cardio exercise. This increased energy expenditure combined with a reduced caloric intake can lead to significant weight loss.

3.) Reduced stress - Cardio exercise promotes the production of your brain’s feel-good neurotransmitters, called endorphins. This function is often referred to as a ‘runner’s high’ but playing tennis or a simple walk can contribute to this same feeling.

Sunday, April 12, 2015

DON'T DIET...Just eat REAL food

The 21 Day fix is certainly not a boring diet. In fact, it isn't a diet at all! It is a well rounded nutrition plan. If you learn to eat a well balanced diet, you will feel better, more energetic, and it is easier to lose weight (or not gain weight, depending on your situation). 21 Day Fix even helps you learn moderation because the plan allows for cheats and treats!! The meal plan itself is simply AMAZING, and it even comes with it's own workout program of daily 30 minute workouts to help you slim and tone your body!!!

Want to learn more? Message me!

Saturday, April 11, 2015

Spicy up YOUR chicken

Tired of the same old boring chicken recipe? How about 30 ways to spice up your chicken?

Check out these mouth watering recipes

Thursday, April 9, 2015

Take control of YOUR health

Are you ready to make a change in your health and fitness? I am here to help! I can coach and motivate you, so that you will be more successful in reaching your goals!

I spent the last 3 years losing over 50 pounds and training my brain to eat healthier and enjoy exercise! I feel so great about myself, that I want to share the feeling with others. You don't have to do this alone!

Message me today, fill out this short questionnaire, OR join my Team Beachbody for FREE COACHING -

Let's do this together!

Tuesday, April 7, 2015

Join me on Facebook

Are you on Facebook?  So am I!!!  Follow me for tips, motivation, contests, and to join my suppport and challenge groups!

Monday, April 6, 2015

April Promos

GET Slim for summer with

PiYo - Now only $140 when bundled with Shakeology.  PiYo is a low-impact, high-intensity body-transformation program. It uses the most effective Pilates- and yoga-inspired moves set to a fast pace to help you burn fat while you sculpt long, lean muscles. You’ll carve every inch of your body without jumps, without weights, and without straining your joints. And rest assured, there’s no complex choreography to learn. Chalene Johnson takes you step-by-step through the moves where you’ll use your body weight to lose weight and get intensely defined! You get your strength, your cardio, and your flexibility training all in one program.  OR add on a 3 Day Refresh with a PiYo Kickstart Challenge Pack and JUMP START your weight loss!!

P90X3 - Now only $160 when bundled with Shakeology.  P90X3 combines a highly structured, plateau-busting schedule with an unprecedented variety of moves that keep every muscle challenged every day for 30 minutes of full-throttle intensity that leaves any other workout in the dust. It’s a whole workout in half the time.

Ultimate Reset with Shakeology only $275.   This program is AMAZING, if you want to reset your metabolism!! I did it last year and had awesome results.  Click HERE to check out my experience.  The Beachbody Ultimate Reset is a comprehensive, no-starvation, inner-body tune-up that offers much more than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body process food more efficiently and your systems run more smoothly. You’ll replace the processed foods you’ve been eating with healthy foods. You’ll eat cleanly—possibly for the first time in your life—and take supplements designed to help your body remove from your cells and organs toxins that you’ve been taking  in for decades. The Beachbody Ultimate Reset is a complete, three-phase, 21-day mind and body program that provides everything you need to: Reclaim your body’s natural balance, Release the harmful materials you may be storing within you, and Restore your system to its maximum health.

Thursday, April 2, 2015

Shakeology surplus

Ummmm, yeah. I would say it is a habit :)

Want to give Shakeology a try? Samples are available. Let's talk!