A few months ago I was in what feels like the worst place in my life both mentally and physically. Since then, I’ve managed to completely alter my body, mind, and soul and am today I am in the best place I’ve been since I can remember. There are a number of things to get to such a good mental spot. First, please go read this blog post regarding how I got out of the mental depression gutter and switched to a positive mindset. Truthfully, a side effect to switching my mentality was completely transforming my body! So today, I’m sharing exactly How I Transformed my Body And Got Into The Best Shape Of My Life In My 30’s.
CHANGING MY DIET
I have a feeling this first one is about to lose half of you! First and foremost, I did NOT want to change my diet. I always felt like I ate healthy, I don’t eat fast food, I don’t really eat sugar or desserts, and I eat pretty well. However, in late May, my doctor pointed out how inflamed I was. She told me I immediately need to cut 3 things:
1. Gluten
2. Dairy
3. Sugar
Honestly, this was what I needed to hear to make a change. That day, I immediately cut out all 3. That’s not to say I don’t have cheat days, but they’re few and far between. In just 2 weeks I felt SO much better. No joke, I didn’t look my best but I felt great!
I understand so many of you are probably thinking “but I LOVE cheese” or “I just can’t do it” – literally I’ve heard family say that to me when they ask about what I’ve done. The thing is, you can. It’s a mental game. So if your body is inflamed like mine was, or there’s foods that upset your stomach, recognize it and try to go 2 weeks without it and see how you feel!
Below I’ll provide a few meal ideas, I know this is a tough one (especially for people like me who rarely plan ahead), but there are really delicious healthy meals that are quick and easy to make.
LISTEN TO YOUR BODY
So quite literally, you need to listen to your body! If you eat pizza and your stomach hurts afterward, or you’re immediately running to the bathroom (ya know!!), cut that out for a while.
Now that I’ve been 3 months without much gluten or dairy, I can have the occasional pizza without issues. I don’t often, but if it’s once every few weeks, I’m good to go.
CUT THE CAFFEINE
So here’s another one you aren’t going to want to hear… but I’m telling you it worked for me! CUT THE CAFFEINE. Seriously. Here’s some of the things I noticed when I cut coffee and replaced it with Matcha Green Tea.
I was a total coffee addict – I drank at least 2-3 cups of black coffee a day! I would wake up dependent on my cup of joe, then crash half way through the day ALL OF THE TIME. Literally, the second I replaced coffee with matcha, all of those feelings went away! I’ve never felt physically better. Like I said… listen to your body! I don’t miss coffee and I don’t even want it anymore.
I mix Matcha + lactose free milk + cinnamon for the perfect morning drink.
THANK ME LATER!!
Read this post about some of the negative side effects of caffeine.
ADD MORE WATER + ELECTROLYTES
If you’ve been with me a while, you’ve seen me carrying around my 40 oz Stanley Cup like it’s my baby! I literally don’t leave the house without it. My goal is to drink 4 of these daily. Sometimes, I drink more – I genuinely love water! I also drink it luke warm. Cold water just makes me really cold, and I hate that (personal preference).
I also highly recommend adding electrolytes to your water at least once a day! I always use them in my water while I’m working out. I used to get light headed during hard workouts, and I’ve found that electrolytes save me from that feeling. I can even push myself harder with them then without.
HERE ARE SOME BENEFITS OF ELECTROLYTES:
1. Enhances Exercise Performance
2. Promotes Sleep
3. Strengthens Immunity
4. Improves Cognition
5. Reduces Stress & Anxiety
6. Strengthens Bones & Muscles
7. Improves Digestion
AND SO MANY MORE!
So yeah… drink electrolytes (and these are clean, without any sugar added, Vegan, gluten free, caffeine free, soy/dairy free, keto friendly, paleo-friendly, Non-GMO).
SCHEDULE YOUR WORKOUTS & STAY CONSISTENT
Working out can sound totally daunting when you haven’t been consistent in a while. Honestly, I found over the years that when I would just workout whenever I felt like it, I would never actually commit to consistency.
After reading the Miracle Morning book, I realized I just needed to move every single day. In the book Hal mentioned even 7 minutes is enough (I knew I could do more than that).
The first 2 to 3 weeks was really tough mentally, I won’t lie! But I told myself to just wake up and do any workout at home that I felt like doing. So that’s how it started! And I did not let myself have a day off, because I knew I had to be consistent and develop these habits to get where I wanted to be.
I figured out my favorite workouts rather quickly… I never go to a gym. I just do everything at home! You don’t need fancy equipment, or any equipment for that matter. You can literally go on a walk everyday if you wanted, but I think it’s important to incorporate weights and bodyweight. I think my body transformed from the weight workouts + healthy eating. My arms are toned like I’ve always dreamed of (and could never get them to be until now!). It didn’t take long to see results, my friends! Keep that in mind. It’s only been 3 months.
I’ll link some items that I personally use all of the time! You don’t need much. Just get the basics.
MY FAVORITE HOME WORKOUTS BELOW
1. Obé Sculpt
The Obé app is amazing! I use it to do my favorite sculpt classes (it’s basically like a fast mat pilates + yoga class, I love it so much!), some strength and barre classes.
2. SoulCycle
I LOVE SoulCycle… I used to take their classes when I lived in NYC and it just truly speaks to the soul (no pun intended!) The music is amazing, the instructors are inspirational, and the classes are second to none! You ride to the beat of the music, and there’s tons of different style and time of classes. I had the peloton bike for 4 years and rarely used it… ever since I got the SoulCycle bike, I have been riding 2-4 days a week! Highly recommend it!
Here is the link to get $650 off of the bike, if you’re interested.
3. Peloton Classes
You do NOT need the bike or treadmill to get the Peloton classes! Download the app, it’s like $12 a month and do their strength classes. I seriously love Jess Sims and Adrian’s classes. They kick my butt and are so motivating!! Highly recommend. Plus $12 a month is way less than a gym membership. Just sayin!
Below are just a few of the items that I use for at home workouts. I have 1, 2, 3, 5, 8, 10, and 15 lb weights at home. You can easily start off with just one or two sets and have enough to get started!
GET SLEEP & HAVE A SCHEDULE
You’re probably thinking, “ok Melissa, none of this is groundbreaking” – and you’re right! The thing I’ve realized, is it’s all about habits. I started making sure I was going to bed at about the same time every night (10pm) and waking up early to get my workouts in before I started work.
I won’t lie, the first few weeks were tough! I was used to going to bed between 11pm – 12am, and taking my sweet time to wake up around 7:30/8am – then coming downstairs and just sitting on my computer like a lame duck. I was not productive.
Once I got my body used to the new sleep schedule, I started finding myself waking up naturally around 6am without my alarm clock even going off! My body was totally adjusted and getting more than enough rest.
BENEFITS OF GETTING ENOUGH SLEEP
1. improved moods
2. strengthened immunity
3. easier to maintain a healthy weight
4. reduce stress and anxiety
5. improve athletic performance
6. improved mental function
And the list goes on!
If you have trouble falling or staying asleep, try a white noise maker! Ours has changed my life. I fall asleep and stay asleep all night (and I definitely wasn’t pre noise maker.)
HAVE A PLAN
Before I go to bed every single night, I have a plan for the next morning. My plan is to wake up at 6 or 6:30am, make my morning matcha, sit outside and drink it for a few, and get my workout done immediately after. Sometimes I walk the dogs before doing any of that, as long as it’s not too hot out.
Every single night when I hop in bed, I tell myself “you’re going to wake up energized and have a great workout in the morning!”. I swear to you, it works. I have yet to wake up one morning and not feel excited to get my day started and my workout done.
The mental game is the hardest part! I PROMISE YOU.
SUPPLEMENTS
I take a bunch of supplements, so here’s a list of ones I take and love! You definitely don’t need to try any or all, but personally I think it’s important to share. I’m religious about mine and never miss a day.
I am no expert, so if you have questions on supplements, I highly suggest speaking with your doctor! Mine has recommended most of these and has cleared them as safe for me to take. <3
TAKE PROGRESS PICS
I promise you, the results you see over the course of 2 weeks, 6 weeks, and 12 weeks will be so worth it! I hated looking at myself in the mirror and I was hiding my body, because I was depressed and not feeling good about myself, for so long. THAT IS NO WAY TO LIVE!
I didn’t even take a beginning progress pic! The picture above is from 2 weeks in. I was not looking my best, but I was feeling so good and so proud of myself. I’m so glad I snapped that pic! I had zero intention of sharing, but I feel like you guys need to see where I started vs where I am. It wasn’t overnight, but 3 months isn’t a long time either!
Hard work and dedication PAY OFF!
MEAL PREP & IDEAS
I won’t lie, I am not a good cook! I am a simple cook that only uses whole foods and meals must be under 30 minutes, or count me out! So I figured I would share a few ideas of food that I make weekly. I always order on either Fry’s or Instacart for delivery. Sometimes I pick things up from Sam’s Club or Walmart, too. Point being, I don’t like to spend a lot of time on food, I just get what we need and make dinner 3-5 times a week. I eat all of my breakfasts and lunches at home, too!
BREAKFAST
1. Eggs (scrambled or hardboiled) with chicken sausage, lox, or turkey bacon and hot sauce plus a fruit (usually a banana, sometimes strawberries and blueberries)
2. Chia Seed Pudding
(I will share this recipe soon, but it’s super freaking easy – chia seeds + lactose free milk + cinnamon and fruit is so easy)
That’s pretty much it. I’m a creature of habit and am boring with breakfast! I just love eggs and usually that’s all I want. I also loved oatmeal, but I found that the oats made me bloated and uncomfortable (even gluten free).
LUNCH
1. Deli slices (I get mine cut at the deli counter) – either turkey or roast beef + honey mustard + sliced tomatoes + Pickles + olives and a side of fruit
2. Home made salad
3. Rice Bowl with chicken or fish + cut up avocado (which I am newly allergic to, so I need to find a substitute)
Again, I’m a super boring lunch person, sometimes I make a gluten free sandwich with everything listed and that’s delicious! If I don’t have gluten free bread or tortillas, I just knix it.
DINNER
For dinner – don’t make it complicated!! I’m an under 30 minutes and done cook. That’s all I got!! Here’s a few of my favorite dinners:
1. Gluten Free Pasta or Gnocci + shrimp or chicken + spinach + mushrooms + tomato sauce
2. Steak & Lobster (a little surf and turf!) + a green + one other side
3. Zucchini Noodles with a protein (chicken or shrimp) + tomato sauce
4. Ground beef or turkey tacos
5. Rice bowls
6. Fish (we absolutely love salmon and tuna, but we switch it up!) + 2 sides
side ideas:
home made sweet potato chips (use an air fryer or oven, I prefer air fryer)
air fryer broccoli
asparagus
potatoes (I like the small ones I can toss in the air fryer, seeing a trend?)
spinach
rice
mushrooms
salad
SNACKS
My favorite snacks are:
1. Carrots + Hummus
2. That’s It bar (it’s a fruit bar, so good)
3. Chomps – the best beef sticks, I swear they’re so good!!
I hope this helped you! I know it was pretty lengthy, but I wanted to give you all of the info, since so many were asking. Please email me back if you have any questions!!
