Open yourself up to this idea.... Find moments that are unexpected and truly wonderful.
Open yourself up to this idea.... Find moments that are unexpected and truly wonderful.
Follow Your Gut Friday!! #followyourgutfriday with these awesome boss babes @soulfishtribe and @intrinsicwellness_de....We followed our guts...literally and figuratively. Staying the course, even during those times of wtf? ******************************************** Those moments, were a bridge....to get us to where we needed to be. With support, grit, courage and a plan, all 3 of us started our own businesses....how cool is it to now collaborate and share with others what we've been creating and learning? ****************************************** Intuition is real. Vibes are real. Energy doesn't lie. Tune in. ****************************************** So, to all the current and future entrepreneurs.....YOU GOT THIS! Continue to inspire and build your dreams. You are making an impact....
Ahhh the unicorn! A mystical and magical creature! #wellnesswednesday I want you to view yourself like a unicorn....someone who is strong, majestic and unique! Self-love is such a powerful thing! It creates simplicity, drive and direction!! Don't forget this! Get started already! ****************************************** "A unicorn doesn't stand around and worry about what other unicorns think of it. It just sparkles." What is your perception of yourself?? It is not always what you see, but HOW you see it..... ****************************************** Now, let's have some fun! Swipe right and get those unicorn vibes going!! Feel free to share in the comment section what your unicorn alter-ego is!
Protect your treasures with these hacks! For your #tiptuesday I wanted to do something a little different. I wanted to share 2 hacks that will give you piece of mind next time you are at the gym, training session or class! I can't tell you how many times I have forgotten to take off my jewelry( earrings, necklace, engagement ring etc), before I exercise. Sometimes it's no big deal and its fine, but I have had a handful of times where I lost an earring, broke my necklace or misplaced my ring eeek!! Or you take your jewelry off and then forget where you put it... Also, it is terrible for you to wear rings during heavy lifting sessions because it is annoying and can warp the jewelry.... So here are 2 hacks that can protect your treasures on days that you are on the go and don't have time to take off the jewels... 1) Go down to your local hardware store to buy or order a sturdy climbing carabiner! Clip it in to your key ring and you have a simple and convenient place to store your rings!! This takes away the fear of losing them and forgetting where you put them. 2) If you are a gym bag user....use an old tylenol bottle, contacts case, vitamin container etc. and keep it in the pocket of your bag and store jewelry in there!
I love this stuff!! Epsom Salt can be used in a variety of ways and has so many healing properties!! #sundaystory I am suffering right now with acute plantar fasciitis. Basically, it involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. My tendons are so tight!!! Your plantar fascia acts like a shock-absorbing bowstring, supporting the arch in your foot. If tension and stress on that bowstring become too great, small tears can arise in the fascia. Repetitive stretching and tearing can cause the fascia to become irritated or inflamed. So, I have started a new regimen to take care of my feet more. Every morning I roll them and stretch them(to loosen up the tendons) and ice them along with foam rolling my Achilles, calf, hamstrings and glute. Thank you @mind.matter.fitness At night, I have been soaking them in an Epsom salt bath. the Epsom salt helps to reduce inflammation and muscle pain. It also helps ease stress and anxiety as well as detoxify. Bathing with Epsom salt a couple times per week can help you to look better, feel better and gain more energy. Magnesium ions also help you relax and reduce irritability by lowering the effects of adrenaline. They create a relaxed feeling, improve sleep and concentration, and help muscles and nerves to function properly. YES PLEASE!!
Gentle reminder to all my empaths out there!!! I've been denying this gift I have for far too long...and now ready to learn how to control it better!! I'm so ready!!
Hey Hey!! #featurefriday with these lovely ladies!!! @soulfishtribe and @intrinsicwellness_de .When women support each other, incredible things happen!! We just finished filming our LIVE video about our collaborative Balanced Souls Weekend Soiree! Check out @soulfishtribe to watch the video. We are so grateful to the ladies of @willowmarieco for letting us host the workshops in their intimate barn space and to everyone that has supported and encouraged our new business endeavors. We can't wait to connect with everyone next weekend! Link in bio to reserve your spot. Thank you!!!
New month and it's on!! Just wrapped up #balancemindsetbootcamp and feeling like woah after a fun-filled holiday weekend. For your #mindsetmonday I'm asking you join me on a 12 week journey. In 12 weeks I will be walking down the aisle to my best friend and love. The next 3 months are going to be full of emotion, hard work and celebration! I want to feel my best physically and mentally and I need your support! Maintaining balance during this time is my number one priority, so that I stay present and cherish it. I'll be focusing on my physical movement health, nutritional/gut health and my mental health. I'll be exploring new avenues of physical fitness, dialing up my nutrition with customized planning and recipes and integrating my mindset techniques to keep my mind healthy and clear! Do you want to join me??? Reply YES in comment section and I'll will be sure to include you, so you can do it too and create the connection that Balance is all about. OR search and join Balance Community Group on Facebook where I will be sharing my journey, so we can keep the motivation and accountability. Your support and encouragement keeps me going!! With love and ongoing Balance, Melissa
Omg!!! #tbt with this gem! This is before my competition days and CrossFit....I was a baby, finishing up grad school and visiting my most favorite place, Maui. This was a special time in my life....I was shaping my future and I knew that BIG change was ahead of me...i was scared, but I didn't care....the fear fueled me. It fueled me to move to the ocean and start my career there. I made so many mistakes in the beginning and second guessed my choices, but I persisted until I found my place...I love old memories, thank you for reminding me to keep going.
Yoga is a gift I give to myself. #workoutwednesday #wellnesswednesday . When I make a commitment to my mat, I know that the end results are ALWAYS worth it. I moved my body through a sequence of beautiful movements and created flow.....during that moment I felt connected mentally and physically. I try as much as I can to include this practice into my training regimen to CREATE BALANCE. Here are some other reasons you should consider to include Yoga into your routine: ************ -It relieves stress-by helping you unwind and relax so you are ready to take on anything the day throws at you! **************** -Yoga makes you SWEAT. Especially a Power Flow, Hot yoga or Buti yoga.....flowing through a sequence of movements always gives me a total detox!********** -Community- the yoga community is fierce. My experiences have always been welcoming, uplifting and encouraging. They LOVE beginners************************ -Yoga creates presence- it is YOUR time to quiet your mind and connect with the present moment. Free your Mind!*************** -THE CLOTHES!!! I personally love yoga attire, it is so comfortable and cute! It is a time for me to truly be ME and practice self-love and self-empowerment Yoga is a form of self-care for me, so that I can continue to give, empower and connect with others in my personal and professional life! Photo cred: @klobrien22 📸
This is what I am talking about!!! I love using Basil and it is a staple at our house! The cool thing is , is that its uses are not just for cooking! For your #tiptuesday let me share with you the benefits of Basil: -sharpens memory -helps to combat colds,flu and other viruses -antibacterial -gets rid of phlegm -treats bug bites -ANTI-STRESS agent -anti-inflammatory This fragrant herb pairs well with: tomatoes, olives, strawberries, melon, fresh mozzarella, pasta, white fish and feta cheese.
There is SO much power when you are being your TRUE self. It is a high- frequency energy that cannot be tamed. When you see people that have this natural glow about them, its probably because they are being their true self in that moment. **************************** For your #mindsetmonday I want you to focus this week on BEING YOU! Self-reflection can be extremely difficult during this fast-paced world we live in, but take the time to slow down and be honest with yourself. Are you making yourself a priority when you are making decisions? **************************** There is so much to be said about giving to others, but there is also a fine line between giving of yourself and giving up yourself. We can get so easily distracted and develop this habit of ignoring our own desires, just to please others. It is a very easy thing to do given the pressures of our society. **************************** Being YOU needs to be your first priority. Stop denying who you are! How can you start truly integrating who you are into what you are doing(career, relationships, self-care routines, family, friendships)? What authentic gifts can you be sharing with others? Do this and remember to respect your desires and boundaries. When you are authentically being YOU, anxiety and stress naturally begin to fade. ********************************************* This week is about PERSONAL EMPOWERMENT! Here is your weekly TO DO list: -BE HONEST With yourself -Identify a self-limiting belief, habit or thought that hinders you from being yourself-flip the script(reframe the belief) to organize your thoughts and change your perspective -choose to align 1 action this week that reflects the TRUE you..... With love and ongoing Balance, Melissa
#featurefriday goes out to this girl again!!! @mind.matter.fitness Dr. D has been pushing herself hard these past 12 weeks! Tomorrow is her first competition in the NPC bikini division and she has handled everything with grit and grace!!! Not to mention the countless people she has inspired throughout this journey, including myself! 12 weeks to get competition ready is a VERY short time and she rocked it out!! Embracing all the coaching I could offer in terms of nutritional support to build muscle as much as she could during this time period and staying self-disciplined and mentally strong! Danielle's mental game is fierce. She believes in herself and DID WORK!!! We are all so proud of you! This journey was not about aesthetics or getting attention, it was about empowerment, rising up and connection. ********************************************* Danielle has empowered by showing others that you can do what you put your mind too by being strategic(have a plan) and seeking out assistance and support, so that you stay accountable. She raised up to a higher frequency mentally, because she never gave up on herself, even during the weeks she had set backs. She surrounded herself with positivity and people that encouraged and supported her throughout this entire journey and she practiced gratitude daily. Danielle created so many connections during this journey and seized the opportunities to learn and grow! She created connections with others and made connections within herself! ****************************************** Tomorrow is your day of celebration and to share with others your magic!!! You are a #badassbabe I am honored that you included me on your journey and I am so happy for you and your achievements! Keep shining that bright light! I cant wait to see what you accomplish next!
Berries are amazing!! For your #tiptuesday I wanted to discuss the importance of adding berries into your diet. If you are going to consume fruit, I almost ALWAYS recommend adding berries into your food routine. Here are a few of my favorites..... ******* Acai: pronounced AHH-SIGH-EEE-great for skin health, digestion, antioxidants and energy ******** Blueberry: antioxidants, decrease belly fat, promote eye health ******* Raspberry: anti-aging, antioxidants, bone health, and promotes weight loss ******* Strawberry: Vitamin C, weight management, heart health, and skin health ******* Blackberry: Potassium, healthy hair, anti-inflammatory *I HIGHLY encourage that in order to get the highest amount of nutritive value, try to eat in WHOLE food form.
Cultivate....this can be a powerful word. It means to improve upon by education or training. It promotes growth or development. Cultivating YOUR habit is KEY if you want to see results. WE ARE WHAT WE REPEATEDLY DO....Creating healthy habits takes time, discipline and courage!! Sometimes we have to SAY NO to things to keep moving forward....The consistency is what will keep you going! This week, work on cultivating! Don't let yourself drift off your path...Remember, YOUR habits change into character and your character is a CHOICE... ******* Cultivating YOUR habit starts within your mind. I want to give back and support you with a 5 day BALANCE MINDSET BOOTCAMP!!!! Each day I will be going LIVE in our private facebook group and sharing behavior change strategies that will help you CULTIVATE a healthy mindset to keep moving forward..... ******* This mindset bootcamp will provide you with realistic and research-based strategies that you can start implementing immediately to de-clutter and organize your thoughts!! I HIGHLY recommend attending this FREE bootcamp if you want to continue cultivating your healthy habits and take your successes to the next level! Link in Bio to sign-up! BOOTCAMP WILL BEGIN AUGUST 27TH!!!
Today's #featurefriday is a special one! Still on cloud 9 after yesterday's Body Harmony Event! #bodyharmonyde . Cape's wellness community coming together at the beautiful Covered Bridge Inn. @coveredbridgeinn. Participants got to choose from a.m. and p.m. sessions of a variety of different workouts the Cape community has to offer! Those of you that did all a.m. and/or p.m. sessions, holy sh*t-you are all rockstars. This is what it is all about! Uniting together, learning, sharing and connecting! Healthy body, healthy mind! Not to mention the amazing vendors that showered everyone with their special gifts: chair massages, acai bowls, pre/post workout nutrition, essential oils, holistic medicine and remedies, wine, local produce and dairy farm tours!!! I even got to spend some time with the baby cows, but that is a story for another time!!! When events like these happen, you feel energized, alive and grateful. I am grateful to everyone that came out and so excited there will be more opportunities for Body Harmony in the future! Thank you @soulfishtribe and @coveredbridgeinn for all of your hard work and passion with putting this event together. Love to all my workout peeps too, how fun was it to all hang out under one roof?? You all inspire me..... @dimitrayoga @seabarrefitness @balancehwde @soulfishtribe @saltfitnessde @trainatrise @soulfirecollective. Last but not least, how about that sweat??!!!!
Eat for the season: AUGUST. Whole foods and good moods right here!! This is what is in season: -Apples -Blackberries -Beets -Cabbage -Carrots -Kale -Cucumbers -Peaches -Plums -Squash -Tomatoes What is your favorite????
This week for #mindsetmonday I want you to dig deep....deep within yourself and within your MIND! So many of us are caught up in the action of doing things that we think are going to make us feel better, without even paying attention to the very foundation of what will make or break your situation every time: your MINDSET. Sure, we talk about mindset, mindfulness, awareness, growth, but what are YOU actually doing to keep a healthy mind? We have to do more than just talk about it.....you need to make it a part of your daily routine, just like you would exercise or going to work. It is A PRACTICE. Enough with the surface level quick fixes- dig deep into your WHY. What is your inner dialogue saying??? Is it positive or negative? Start focusing on your inner dialogue and limiting beliefs you have. Perceive your reality differently in order to start making changes. What you start focusing on, you create more of....remember that! This week, be mindful of how your actions connect with your WHY. Do they even connect? Keep digging deeper to make that physical and mental connection. Once that starts happening, things become that much clearer... With love and ongoing Balance, Melissa
omgahhhhh!!! Balanced Souls Tickets are now available!! I am so excited and grateful to the boss ladies at @willowmarieco for hosting these amazing events at their historic venue....which is behind me in the picture! Also, loving this collaboration with @soulfishtribe and @intrinsicwellness_de ! Thank you @lovekellyclaire for capturing this shot!! Take your pick from 3 different heart and mind-opening workshops: Friday Sept. 14th 6-8 pm BUTI yoga and chakra balancing with @soulfishtribe and @intrinsicwellness_de Saturday Sept. 15th 1-3pm The Positive Plant: Affirmation Building and DIY Succulents with @balancehwde Sunday Sept. 16th 1-3 pm Unlock YOUR Vision Goal Setting Workshop with @balancehwde Link in bio for tickets and detailed descriptions of each workshop. Each sold separately or Bundle up with all 3 for the ultimate Balanced Soul experience- at a special rate!!
Time for another #featurefriday with this goal-getter and #balancebabe . @jessicasdutton has been working her ass off! She works full-time, is happily married and has 4 children!!! Jess's consistency and hardwork in creating balance is so inspiring! Here is part of her story( for full length version, check out my business facebook page: Balance Health and Wellness Delaware: "I started this journey about 2 1/2 years ago with barre @seabarrefitness. Previously I had never really exercised consistently or thought about exercising as a part of my lifestyle. I never played sports and had stopped dancing by the beginning of high school. I was nearing 40 and needed to change some of my habits and figure out how to be healthy. My girls were growing up quickly and I needed to be someone who they could see made good choices and was confident with a good body image. I had none of that. Barre changed the way I looked at exercise and changed the way I viewed myself. Suddenly I could do things that I never could and I had way more confidence in myself. I also met you (Melissa) and came to your first Balance event at the studio. That event was about nutrition and it really started to make me think about my foods and how I was eating them. I am a vegetarian (I do eat some fish) and I eat very little dairy, so sometimes it’s tricky getting the balance right. I still don’t have it right but I am making progress and now I can see how my body reacts when I’m getting the right nutrition at the right times." Way to embrace your journey and enjoy the process of LEARNING!! Your progress is tremendous and your mindset is strong!!!!
Ahhhhhh taking my #tbt to tacos...life is about creating balance and tacos do that for me.....80% of the time I'm consistent with my whole food nutrition and eating balanced meals, so when I want to indulge I never feel guilty and I always enjoy and appreciate....and most of the time I always pick tacos or dessert. Tacos are like a hug wrapped up in a tortilla. I try and help my clients with this too...sprinkling in a few treats here and there is not going to mess up your progress and you have the support and programming to get back on track! Swipe right for some awesome mindset advice from a taco...
This week stop playing it safe....try to do something that scares you a little. I hate to be a broken record, but nothing ever grows from comfort zones...and nothing terrible is going to happen to you when you do take a risk or start opening up your mind to change...stop creating your own drama around it and just start with creating that plan...when you put the right strategies in place and attack them little by little, the risks and change arent as intimidating...it actually increases your mental focus and motivation to keep going! This keeps your brain healthy and your heart happy! Need help with starting?? I'm here to support you. Have a great week. With love and ongoing Balance, Melissa
Hey hey!!! Today's #featurefriday is my MOM @wolfteresa8 !!!! Teri is a #balancebabe too and has supported this dream from the start! She is a quality educator who inspires and motivates her students. She encourages them take on challenges, learn from their mistakes, ask questions and continually practice their skills. She teaches me new lessons ALL of the time!!! Teri's strong growth mindset is also applied to her nutrition and exercise goals. Always an athlete, but through the years working full-time, raising 2 kids, stress, and love of baking, she indulged and didn't put herself first. Teri wanted to get her old self back and began practicing self-care consistently with working out regularly, and re-vamping her nutrition. "Watching Melissa attain her goals and transform her body and mind through using a consistent exercise and nutrition regimen, helped motivate me to achieve my own personal health and wellness goals." Teri has utilized Balance's programming to keep her on track with her nutrition and incorporates exercise daily. "I love the 10-12 minute workouts because they are quick and efficient. When I'm done with them, I feel accomplished and I'm actually motivated to do more. The workouts are perfect for daily exercise and keep stress in check". Teri is slaying her goals! She looks and feels great!
STORY ALERT!!! This is me almost 6 years ago...... #throwbackthursday of one of my first CrossFit competitions ever! It was probably one of the most memorable experiences of my athletic life! I DIED....BUT I ALSO BECAME MORE ALIVE AND IT LIT A FIRE IN ME. This competition was chock full of burpee jumps overs, hand release push ups, box jumps, thrusters, running, climbing over a wall and even a team swim at the end!! I was in awe of my teammates and how hard everyone pushed their bodies. I knew after that day, that it was time for me to step my game up!! My dedication was there, along with emerging technique and the mindset to succeed. What I really needed assistance with, was how to properly fuel my body, so that I could sustain these intense workouts and train hard. This is when my life changed.... I worked with a coach for a period of time and learned A TON! My personal results were incredible- mindblowing to me actually(my strength sky rocketed and I gained almost 10lbs of muscle and maintained a healthy weight of 125-130 lbs....(swinging 53 lb kettlebells, increasing my deadlift weight to over 200 lbs. , stringing together 20 strict pull-ups, rope climbs for days...... a bikini competitor to a CrossFit athlete- SAY WHAT!!!???-if i can do this, so can you). I really began to understand the science behind macronutrients and how to calculate proper amounts to get the best results possible....everything just clicked...it was science and I LOVE SCIENCE. I learned so much about my body and began pursuing my own certification in fitness nutrition, so i could give the same results to others....pay it forward y'all. It is the best feeling working with clients when they have their "clicking" moment too. THEY BECOME UNSTOPPABLE...their motivation becomes internal and the FIRE has been lit.....
Here is another great fitness nutrition read for #wellnesswednesday #Repost @balancehwde (@get_repost) ・・・ Do you eat after your workout? It is very important to consume your post-workout meal 15-30 minutes(no more than 1 hr.) after in order to get the full benefits. The meal/snack should consist of mostly protein and carbohydrates(remember in previous post that carbs are absorbed quicker than protein and fat), which is important for post-workout because these macros will go straight to the muscle and aid in restoring/replenishing muscle as well as improving overall recovery. Protein will help with muscle growth and recovery. Drink plenty of water before and after your workout too!
#Repost @balancehwde (@get_repost) ・・・great read from 1 year ago!! What is a MACRO? Macronutrients are proteins, carbohydrates, and fats. You require these in large quantities to give your body enough energy to perform. Getting enough PROTEIN in your diet is key if you want to build muscle(hey girls hey!) and achieve YOUR desirable body composition. The more lean muscle you have, the more calories you burn. FATS are good! Repeat, "Fats are good!" They help with providing your body with energy, absorbing protein and aids in healthy brain function. Keeping your fat intake around 30% of your total daily calorie allotment has been advised for optimal health. CARBS are broken down quicker than protein and fat to provide the body with energy, but without determining proper intake for your body type, activity level and goals, too many carbs can be more detrimental to your waistline than fat. Carbs spike insulin levels. Try switching to lower glycemic carbs to keep insulin levels balanced and they also keep you fuller longer. That is why it is important to work with/consult with a coach that has proper background, knowledge, experience to help you manage your MACROS to get to your goal safely and properly. #balancehwde #macrotalk #flexiblenutrition
This week is all about FOOD! Give yourself permission to be a food snob and nourish your body with delicious and nutritious whole foods! Be mindful this week of what you put into your body and how it can affect your energy and mood! CHALLENGE ALERT!!! IT IS TIME TO CUT THE CRAP.....WHO WANTS TO JOIN ME!?? FOR ONE WEEK, STARTING TODAY, YOU WILL REMOVE C-Carbonated Beverages R- Refined Sugars A-Artificial Sweeteners P-Processed Foods To help keep you accountable- join my 4 week collective!! Link in bio... LETS DO THIS!!! #cutthecrapchallenge - YOU ARE GONNA FEEL AMAZING With love and ongoing balance, Melissa
Meet my girl @meesh_hether she is #balancebabe and #featurefriday !!! Michelle is courageous and really puts herself out there to try new things!! She really works hard at creating balance and embraces the journey! She works full-time, has a side-hustle, is married to an awesome guy, and takes care of her fur babies!!! Michelle has really done a tremendous job finding time to fit in her workouts @seacycleindoor and really increased her awareness of properly fueling her body with adequate nutrition!! Since working with Balance 1:1 coaching and becoming a part of an amazing fitness community, she has made tremendous strength gains-mentally and physically **** "I don’t self-identify as a “health junkie” or anything like that. I love wine and mac n cheese. I used to not look forward to working out. But now that I am 40, I decided I need to focus on being healthy." "I started my journey with Melissa in January. I have definitely gained strength, which is apparent when I go to Sea Cycle Indoor. I can also see an awesome difference in the shape of my arms! I started exactly a year ago this week, and I remember thinking that I’d never be able to keep up, that I’d never be in sync with everyone….but I am now!!" "Now, I continue to go out of my comfort zone to try new things (Dragon Boat races, CoreCycle, Booty Cycle, kettlebells…and soon buti yoga @soulfishtribe, which I’m terrified of!!). I have amazed myself! I am still working on discipline in the food area, but I have learned a lot since starting the Balance program. I never really knew how important it was to eat something high in protein before a workout, and high in protein and carbs very soon after. So, I now keep high-protein yogurt and protein bars on hand all the time. I now love smoothies with kale, almond butter, almond milk and protein powder." "The greatest thing I’ve learned is that I don’t have to starve or deprive myself; if I want that glass of white I have to skip the cupcake. If I can do that, anyone can! I am so grateful for Melissa and every motivator/instructor I have met since starting my journey!!" Michelle, you are a badass!! Thank you for sharing your journey and inspring!
Yesss!! It is my second post this week referencing swear words, but hey, I'm passionate about this sh*t, especially my gut health. I am attending a conference today on Brain Health: Mood, Metabolism and Cognition....its mind blowing. The brain-gut connection is crucial to creating balance and homeostasis for your physical and mental well-being.**** Big things coming in this area with Balance-who is with me???
Seeing this brings tears to my eyes.....I had overwhelming emotion that filled my soul after this shoot. Why? Because I get to be authentically me, because I get to do this with other women that inspire, empower and create! @soulfishtribe @intrinsicwellness_de @willowmarieco #wellnesswednesday is about our Balanced Souls Weekend! Join this soulful and heart opening weekend September 14-16th! Enjoy a different event Friday, Saturday and Sunday. Everything is taking place at the beautiful @willowmarieco Barn! Big thanks goes out to these amazing women! Friday 6-8 pm- Buti Yoga and Chakra Balancing with wine @amandadc28 and nourishing nom noms after made by @william_walkings led by @soulfishtribe and @intrinsicwellness_de Saturday 1-3 pm- "The Positive Plant" Affirmation building and DIY succulent workshop led by @balancehwde Sunday 1-3 pm- Become the ultimate Goal-Getter with a guided goal-setting workshop led by @balancehwde This workshop series follow a sequence of heart/mind/energy opening, building an affirmation for continued motivation/ manifestation and finally creating an action plan to achieve YOUR goals. We encourage you to participate in all 3 workshops to get the ultimate "balanced soul" experience! Tickets available soon! We are so pumped and excited and hope this inspires others to create and collaborate with us in the future!
Who has included these seasonal beauts into their nutrition game this month?? If you haven't yet, best get some!! Jam packed with nutrients and in abundance!! Check out your local farmers market! @historiclewesfarmersmarket @rbfarmersmarket **** apricots arugula blueberries corn peaches tomatoes watermelon beets peas
Self-Love is power!! Stop with the negative self-talk, stop underestimating your greatness, stop depriving yourself of what you truly deserve with self-sabotaging thoughts, stop letting fear take control and stop abusing your mind and body with neglect or poor choices. ***Start with positive affirmations, start with believing in yourself and taking action, start with empowering thoughts that drive you to create a plan, start with practicing courage every damn day, and start making choices that align with what you TRULY want! ***Let this week be all about the self-love! With love and ongoing balance, Melissa
New program launch!!!! Ahhhhhh! 4 week collective of exercises and nutrition plan!!! Balance is all about creating workout routines that are quick, efficient and fun! The best part is , is that you can access this from anywhere! Who is ready??? FULL REVEAL COMING SOON!
Another #featurefriday with my girl @shell_ma_belle Shelly is another #balancebabe and bad ass! She really started to get into her fitness and nutrition in college. Shelly began a consistent training regimen and saw awesome results. She loved the way she felt and wanted to share what she learned with others. Shelly began teaching fitness classes like Les Mills GRIT @lesmillstribe and HIIT classes. Her endurance and athleticism shined! She taught classes at the central YMCA in Wilmington for 2 years and have utilized these methodologies to reach her own personal goals! ****** Shelly began working with me around this time to get back on track and really dial in her nutrition and increase athletic performance even more! She utilized my Stay Balanced nutrition plan and supplemental workouts to get her ready for her wedding!! Utilizing the program also helped her get a 5K PR of 19:40! Dang girl! Shelly is now teaching fitness classes at the beach at Every1 Fitness. She is continuing to expand her skill set, so be on the lookout!!
"A smooth sea never made a skilled mermaid". You can achieve anything with EFFORT and the RIGHT strategies. *LEARN from feedback *Become INSPIRED by others' successes *BELIEVE that your hard work will lead to growth, personal success and fulfillment Continue on, despite your obstacles and JUST DO.
Flip the script!! Don't beat yourself up if you aren't motivated, excited, positive all the time....create balance by reframing your thoughts. Just because you may not be motivated some days, does not mean you shouldn't do. This is something we discussed within the #balancekettlebellchallenge Link in bio to join The motivation may come after you work. Ever think about it that way??? You are one decision away from changing your outlook. This week, just do. #balancebit With love and ongoing balance, Melissa
What is your Zodiac? I am a Cancer. Cancers feel all the feelings. We pick up people's energies and are extremely intuitive. AHAH! It all makes sense why i decided to become a psychologist and coach. I am a lover of the mind and problem-solving lol! I really do embrace that I am a Cancer and enjoy learning all about it! It definitely brings an awareness about how I can create balance by utilizing the gifts my zodiac gives me. If you want to learn more about your zodiac and how you can integrate your gifts into your life, you must take an astrology class. It is mindblowing!!! My good friend, yogi, wellness consultant, photographer, designer, and personal trainer @engirl007 (another bad ass) is having an astrology workshop on 8/18 @soulfirecollective . Personally, it was an incredible experience for me and learned so much more about my behaviors and functions. I highly recommend it!! P.S. she also gave me this AWESOME mug....#grateful #strongwomen #giver
#featurefriday Everybody meet Dr.D! Danielle is driven, ambitious and has grit! She began working with me to get a better understanding and increased awareness of how she can upgrade aspects of her Fitness Nutrition. Danielle is a great athlete and movement specialist! She's a licensed physical therapist and utilizes this skill to give back to the community by treating patients and also for helping her reach personal goals! She is currently training for an NPC bikini competition and is disciplined and dedicated. Her attitude towards life is contagious and I am grateful, proud and excited to be on this journey with her! she is really embracing her customized plan and is already seeing those muscle gains. Phase two of her programming is all about increasing protein intake and adding more weight training , which is her area of expertise! Danielle incorporates the recommended movements and makes them creative and effective, for the areas she is working to build! I highly recommend that you follow her page and support her journey. Her content is informative, worthwhile and entertaining! @mind.matter.fitness create.share.connect.
#workoutwednesday Kettbell High Pull....i am keeping with the theme of utilizing this gem. What makes this movement great? Again, it is a full body movement and it is a good substitute for deadlifting(fires up similar muscles). The horizontal pulling activates upper back muscles, which can be hard to target. This movement can also help to improve posture by balancing out frequent sitting patterns(office peeps, great exercise for you!). This is a fantastic cardiovascular movement without having to move your feet! Give it a try or join my FREE challenge by clicking the link in my bio and be supported by this awesome community #balancekettlebellchallenge . Get ready to become a fat burning machine!!
Happy Monday!! I wanted to share a personal #mindsetmonday . I NEED to be creative....When I saw this quote i was like YES!!! This is ME. @brenebrown....thank you for always inspiring. This really is one of the main reasons I started my business Balance. My soul was begging me to use my creativity and integrate my passions. The feeling became so strong, that eventually courage overtook comfort and here I am! This week, think about- how can/do you share your soul with the world? With Love and ongoing Balance, Melissa
#featurefriday is all about them kettlebells!!!! I LOVE THEM! The movement is so efficient by working multiple muscle groups! adding kettlebell exercises into your routine will help improve overall muscle tone, body composition and of course muscle gainzzz. Kettlebell workouts are a great way to get a full body workout, in a short amount of time! CHALLENGE TIME!!!! WHO WANTS TO JOIN ME FOR A 15 DAY KETTLEBELL CHALLENGE?! I DESIGNED A SERIES OF WORKOUTS THAT WILL BE SURE TO GIVE YOU RESULTS IN JUST 15 DAYS!! THEY WILL BE VARIED, TIME EFFICIENT AND FUN...AND THE BEST PART IS ITS MY GIFT TO YOU!! THE WORKOUTS WILL BE PROVIDED FOR YOU AND ALL YOU HAVE TO TO DO IS MAKE SURE YOU HAVE A BELL.... THIS IS FOR EVERYBODY!! Reply in comment section that you are in/interested, so i can get an estimated headcount before I provide you with workouts and challenge information!! Peace.Love.Kettlebell. 📸cred @taralauschphotography
Let me tell you about ALOE. #wellnesstipwednesday . If you do not have one of these plants, get one! AHHH MAAA ZING! Did you know that Aloe is also known as the "plant of immortality" because of all of its benefits. Aloe is 99% water and 1% packed with: vitamins, minerals, sugars, enzymes, amino acids, and salicylic acids. There is a laundry list of beneftis too: digestion, immunity, detox, hair growth, improved skin, healing wounds, and reducing muscle and joint pain to name a few! The gel comes right out of the leaf and it instantly leaves a cooling sensation on the body(use on sunburn). If ya didnt know, now ya know!!!
Blossom where you are planted.... "Living is easy with eyes closed"- Strawberry Fields Forever-The Beatles This week, open your eyes, your heart and your mind!!! I encourage you to embrace your challenges, be kinder to yourself during the process and take mindful actions that align with what you truly want! Ready. Set. Blossom. #mindsetmonday *📸 cred: @ry_ohara With love and ongoing balance, Melissa
Weekend Reminder....take time to unplug. See you on Monday!
Yesterday I turned 32. I took the day to spend time with myself and those that I love and really reflect and appreciate what 31 offered me. 31 offered me ALOT. it offered me struggles and triumphs and it opened up my heart and MIND. And you know what? I really needed it....I grew so much. This past year was about taking RISKS....the 2 most biggest risks this year were deciding to leave my full-time career and start my own business to really integrate my passions and have more purpose and I got engaged(the ultimate and most joyous risk)! I feel like im finally getting it. I'm getting clarity and in a way, I feel like I cracked a code....MY code. I got myself into the vault of self-discovery! I feel like risks can lead to rewards, and support is always there if you need it and that failure is falling with style and leads to growth and eventual success, belief that manifestation and laws of attraction work with the right plan of action and that self-discovery leads to abundance! Bring it on 32!!! Everything I need, is already within me...
The BEST Therapists have 4 legs and fur.... #mondaymeetandgreet my fur kids!! My cat Potato and my dog Poppy! Both rescues and very special. I never was a cat person until "tata" entered my life and @william_walkings. She is my little morning buddy, walking up early with me and hanging out while I get ready... she is super friendly to everyone she meets, but also likes her space. I like to refer to her as the older sibling lol. Poppy is a handful- the body of a sausage and a heart of a lion....she is a hoot. Never leaves our side and thinks she is human. Fiercely in love with Bill and the " protector" of our family...she is always on sausage dog patrol.... Having animals in your life is a gift and can save your soul! They are loyal to the core and give unconditional love....they dont judge, live in the present moment and are always grateful...we def can learn a lot from them! Drop a comment! Would love to hear about your "therapists"!
Seasonal eats for June!! Strawberries, avocados, string beans, cherries, cucumbers, summer squash, rhubarb, leeks, beets, watermelon, plums, arugula and radishes to name a few!!!
I believe this 100%. It is that sweet spot between effort and surrender....
This week be aware of protecting your energy. Your energy is yours to give and you don't have to give it to everybody...its ok to say no, speak up, take a day off, change, cancel a committment, move on, let go, sleep, in, or be by yourself. This week, work on increasing awareness of what is really worth your energy. It can be easy to forget....have an awesome week -Melissa
YASSSSSS!!! Meal Prep Made Simple was on fire last night!! What a great group of people sharing, connecting and really planning and strategizing about how to make meal prep work for them! Thanks again to @soulfishtribe for hosting the event and @tanjapayton_ for providing the group with @hackedsnacks-balanced and delicious!!! I think my favorite parts of last night were: Instapot obsessions, avocado and nut addictions and discussing portion control hacks! There are only 6 spots left for meal prep made simple 6/28! Link in bio to register! Create.Share.Connect.
#wellnesswednesday .....When you believe in yourself, incredible things can happen. You begin taking more chances by getting out of your comfort zone, and becoming internally motivated, and unstoppable!!!! "Working hard is important, but there is something that matters even more: BELIEVING IN YOURSELF". -Harry Potter
Balance is not an outcome... it's ongoing, day to day choices. Its more so a mindset; a feeling. Thinking and taking action so YOU feel "balanced". **** This looks different on everybody and every BODY. **** Balance is waking up at 4:45 am and working out and then going to the beach, balance is having the night of your life with good friends and then getting back on track with yoga and whole food nutrition., balance is creating consistency with with your workout schedule and enjoying a big piece of chocolate cake, balance is taking care of your babies day in and day out and treating yourself to a spa day, balance is working full time and incorporating daily meditation, so your mind can relax. What does Balance look like for you?? How does it make you feel?
BRUNCH.....do you brunch? It is something I look forward to every Sunday. @william_walkings and I have really started to embrace this and have made it a special little Sunday thing for us. Our Sunday brunches are definitely Balanced. Mostly healthy and then a little not so healthy, but oh so fun! This week, the balance chef did toasted coconut and paired it with #kindgranola and plain Greek yogurt. We also made over-hard eggs and bacon. Our bit of fun were these blueberry scones. BUT my favorite part was the kiwi and mango! The hidden benefits in these fruits definitely make them balance approved. For example, did you know that kiwi helps with improving sleep over time and mangoes can help with digestive function and decrease unwanted bloating? Stay Balanced!
We RISE by lifting others....#thankfulthursday I LOVE teaching group fitness classes. The positive energy that pours out of the room is so contagious- and so does the sweat! Exercise is definitely an alternative form to traditional therapy...its a release for many; a time to decompress and challenge the body and mind! Not to mention the amazing people you get to surround yourself with! @seacycleindoor What type of group fitness classes do you love to take??
Its Friday!!! That means #followyourgutfriday post! Yup, CHOCOLATE! Yes, chocolate can be a helpful friend to our guts. I am what you would call a choco-holic, so knowing that the right kind of chocolate is good for our guts makes me happy. How about you? It's like your indulging and taking care of your body at the same time....woah! But, keep this in mind... you want to be consuming chocolate with its contents containing 70-80% or more cocoa(sorry, no kit-kats or snickers here). Raw and natural Chocolate contains pre-biotics and pro-biotics. Your gut needs both to function adequately. Both work together to increase the good bacteria in order to help kill off the harmful yeast that can grow. I always new chocolate was my friend!!
Your #tiptuesday is a reminder to #flipthescript . Life is not easy, and sh** happens. Obstacles are inevitable. Instead of complaining, feeling sorry for yourself, or making excuses and becoming stuck.....view the obstacle as a bridge. A bridge that is going to help you get where you want to be. Turn on that growth mindset and continue to learn. Remember that it takes both sides to build a bridge. Stay committed.
Commit to Balance. When you commit to creating BALANCE you are working towards making your OWN rules.*** Learning what works for you, so that you can live between EFFORT AND SURRENDER(remember that).*** Committing to balance creates an awareness within you, making it easier to realize when you've lost it.*** It is a continual practice. A practice to create a lifestyle that YOU want.*** So this week, ask yourself, "what do I really want?", "How can I create Balance?"*** Make it a great week. -Melissa Wolf
Seasonal eats for May! Eat fresh and eat local! It's good for the soul and helps create your natural balance. Seasonal foods for May are: apricots, cherries, mango, nectarines, peaches, strawberries, arugula, asparagus, avocado, beets, broccoli, mushrooms, and radishes. So many favorites on the list. What about you? What is your favorite??
Last night I took a fun cardio barre class with @jaimesenard. I LOVE taking other fitness instructors classes in my community! It is a great way to connect with others and learn!!! Fitness is constantly evolving and being able to push myself into trying new classes, methodologies, nutrition programming etc. helps ME personally and professionally, so that I can better serve my clients! It can be difficult balancing your own wellness business and also finding the time for self-reflection on your abilities , learning new skills, and networking with other fitness professionals. It is IMPERATIVE that I do this, not only for myself, but also for my clients. I LOVE instructing and coaching, but I also love myself too! Carving out the time to work on my own personal goals establishes the BALANCE I need to be able to help others succeed! I make professional development and growth a PRIORITY and I schedule that sh** in! I ask my clients for feedback regularly too. It is such an honest way to learn and grow and really connect!
Are you gonna do WORK? OR are you gonna do WERK this week....Stay Strong!!
Did you know that May is mental health awareness month? Mental health is often overlooked and can really be the root of so called failures and successes in your life. It really shouldn't be taboo, the more we talk about it, the less intimidating it becomes....the more knowledge we gain about how we function, the more we learn and develop strategies to help cope or improve our well-being.....self-care is how you take your power back! Let that light shine! So let's talk about it! What makes you feel mentally healthy??
Woah, take a look at this #tbt from 2014! I was rocking a short bob and was BLONDE haha! I definitely think after the wedding i will be going shorter again...it was a fun and beachy style! It's #thoughtfulthursday and I wanted to express my gratitude to everyone that has supported me with my new venture and I have so much optimism for the future of this business. Balance was a vision I had- starting in 2014! #gettoknowmebetter - I knew that I wanted to integrate my psychology background with fitness and nutrition. Once that vision became clear, I hit the ground running!!! I am happy to say that 4 years later, Balance has manifested and it is exactly how I pictured it, with a few surprises. It has allowed me to work contractually as a school psychologist, and the flexibility of being part-time has helped me to focus on building Balance and creating my own Balance!!! Creating this business has been an outlet for me. It has allowed my creativity to blossom and I feel more present and fulfilled, thus allowing me to provide thorough services and give back to all of you- and that makes my HEART soar! Be on the lookout for new products, workshops and services soon!!!
Manifest that Sh**!! In my previous post, I discussed controlling your thoughts. Let's take it a step further and discuss guiding your thoughts. That's what is happening when you MANIFEST something. You are guiding your thoughts in the direction you are wanting to go in. Make sense? Think about your why, set the intention, know your worth, align goals to what you really want, focus and be grateful. Think.Set.Know.Align.Focus.Gratitude. =MANIFESTATION
KARMA YOGA EVENT! This Friday April 27th, 5-8pm. Event at the lovely @dimitrayoga. Yoga teacher trainees are putting on this awesome event to benefit Habitat for Humanity @habitatforhumanity. The event includes a donation based yoga class followed by chair massages, henna tattoos, shamamic oracle readings, and a Nutrition workshop with ME!!(all included with your donation) I hope you will join us! Link in my bio to register!
Reminder to add these seasonal beauts to your grocery list!! Artichoke Asparagus Avocados Beets Broccoli Cauliflower Lime Mushrooms Oranges Peas Scallions
The inaugural Sip and Set Goals Workshop was a blast!! Thank you to all that participated! This group was open to learning more about themselves and their thought patterns. The activities helped to create awareness of how powerful our thoughts really are! The Goal setting portion of the workshop brought on great conversation and LEARNING, which made my heart so happy. It can be hard opening up and being honest with yourself about what YOU really want. Getting those goals on paper is a great way to get started! One of my favorite things about the workshop was that we were all able to Create.Share.Connect. with each other. Each participant had different goals and it was great to hear about everyone's insight and experiences. Taking time for self-care is extremely important for the body, soul and MIND. Thanks for sharing a great evening with Balance and thank you @taralauschphotograpy for hosting at your beautiful studio!! There will be more opportunities to join in on these workshops!!
SPECIAL POST ALERT!!! From time to time I love to showcase a client that really has made lifestyle changes that have inspired others and really encompasses all of what Balance is about!!! Meet John @fitnessdoneright.fit he began his all natural weight loss journey in 2014...and look at him now!!!! John has lost over 200 pounds and has kept it off! John started working with me in January 2018 because he felt like he was hitting a plateau and wanted to make sure he was preserving his lean muscle, continuing to lose fat and making the right choices when it came to his exercise routine. Here is what John has to say: "Since January I have lost another 17 pounds and dropped 3" from my waist. Coming off a keto based lifestyle, Melissa guided me through the benefits of incorporating more Balance to my nutrition/meal plan. With Melissa's guidance , I have strategically introduced more complex carbs into my diet to give me the proper fuel I needed given my workout schedule and individualized fitness goals. I have noticed a huge difference in my metabolism and energy levels!! Through the roof! Best of all, I love the support and motivation she gives me with her coaching. My favorite part is meeting with her and going over my concerns, learning new strategies and reviewing and updating my nutrition plan". John's CONSISTENCY and handwork always shines through in whatever he puts his mind to. What an epic journey you are on!! Thanks for allowing me to share this!
Let me tell you about L sits....wow!!! This exercise is brutal and amazing at the same time! Using your own body weight as resistance you press yourself up from the floor and hold...L sits are great for your triceps, abs and shoulders and the movement builds functional core strength. Functional core strength goes way beyond aesthetics. Your core is the hub of support for your entire body! Remember that strength starts from the center and works it way out towards your extremities....Adore your Core. Clueless when it comes to your Core? Let's set up a chat!
Ease into the week with a cup of positivitea.....if you haven't tried it in a while....you should! Practice your gratitude tonight to set the tone for a productive and positive week. Try to find the positives in situations that may seem overwhelming or stressful - it will help!
Find your Tribe!! Support systems are so important when it comes to reaching goals, staying positive and staying on-track! Your support systems will push you harder and take you places you may never thought was possible. having support also helps you get back on your feet after a set back too. Support is always here for you at Balance. Individualized and group coaching services are available....Have you checked out my goal setting workshop yet? It's a supportive, guiding and fun environment to set goals and network with other like- minded individuals. Link in Bio to join The pic is a #tbt from an awesome birthday boot camp celebration with one of my supportive fitness tribes. We may not all work out together all of the time, but we always cheer each other on and support each other!
Happy April! Let this month be your month to GROW. Growth isn't easy. Its meant to be challenging and it definitely takes Grit and Grace(be kind to yourself). It's ok if you go "silent" as you are working towards something new. I think sometimes staying quiet about things helps you to stay present and increases overall focus. Silence can also help keep the process more personal....almost like a secret you are keeping with yourself.....stay motivated!