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Recent Posts

#MorningswithMelanie What it means to #TakeitBack
is it the winter blues? or the #FebruaryFunk?
just over 100 days to SUMMER
is it tough love or inspiration that motivates you?
that overwhelming feeling..

Categories

Blog
Confidence
Family
Fitness
Food
Healthy Habits
Lift Weights
mindset
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Strength
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Weight Loss

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Listen in... THIS 👇🏼 is how I helped Elizabe

Listen in... THIS 👇🏼 is how I helped Elizabeth TAKE IT BACK:

"I'm both sad about how I let myself go then but I am also happy that I took charge of my life and see the changes happening. It did not happen overnight nor am I done working towards my own goals but seeing this really showed me I've come a long way.

So for those that get discouraged because they do not see any immediate results, I hope this helps you see that a year from now you'll look back and just be like wow, I have worked my butt off and will move you to continue. So glad I found this challenge!"

So proud of this mama 😘

... and this can be you too.. in just 3 short weeks. This. Can. Be. Your. Story.

step in.. stand up.. take control.. of how your story ends.

Check out my FREE CHALLENGE link in bio

Or get instant access with one click into the FB GROUP: Facebook.com/groups/rsmtakeitback

✅ 20 min Workouts
✅ STUPID Simple Nutrition
✅ EASY to implement strategies

We start MONDAY!!! 💪🏼💯💥

Here’s what Nicole worried about before joining

Here’s what Nicole worried about before joining a challenge with me:

“Before joining RSM with Melanie I tried this and that, but always found it to be stressful and something I couldn’t stick with. I mean who wants to give up carbs for life? Not me!

Melanie has taught me that it is okay to eat the cupcake from time to time without feeling guilt or like I’ve fallen off the wagon. I have the tools to eat healthy and make good choices, but I know that in my diet (what I eat in general) I have flexibility and that is a good thing. The stress is gone and therefore the guilt. No more saying no and feeling like I’m missing out. I have also learned how to take something sweet and make it as a healthier option which is a bonus!”

💗💗💗💗💗💗💗💗💗💗

LADIES!!! even after all these years I still get excited butterflies in my stomach when I get to watch it “click” for a mama like Nicole 🥰🥰

Cuz it’s in the moments that we stretch ourselves and commit to REAL lifestyle change that the magic happens

do you agree?

Cool, come join us! LINK IN BIO! Or here: melanielund.com/takeitback-challenge

P.S. here are Nicole’s last words for you:

“If you’re looking for a group of ladies and an awesome coach that will be there for you every step of your journey this is it! And... you will get fit, strong and lose some weight too. 😉”

“I bought myself new shoes for the first time in

“I bought myself new shoes for the first time in like 10 years”

Sound familiar?
Give. Give. Give. Give.

Mamas!!!!!!!!

I bout fell over when I heard that a mama in my coaching community hadn’t bought a pair of shoes since the year she was married..

5 kids and many, many years later...

Not to mention 100s of workouts and miles on those kicks 👟👟👟👟... she finally decided she was worthy of NEW shoes..

Let me tell you something that I wish this mama knew..

She is so unbelievably worthy..

of new shoes..
of her time..
of self care..

of feeling deserving..

It’s been a tough 5 months of GIVING.

Mama I know it’s hard to see that you can spend the time, the effort, and the money on you when the world is crumbling around you..

but that is why I am here

to help you stand up

and take it ALL BACK.

cuz you deserve more than can ever be given back to you

but mama, I’m sure gonna try my best

in my FREE #TakeItBack challenge.

Food, fitness, time, routine, and SANITY..

It’s all yours.

ONE CLICK instant access here link in bio: melanielund.com/takeitback-challenge

Sit down to eat? Fill my plate with protein & vegg

Sit down to eat? Fill my plate with protein & veggies & fruit... and muffins?

and actually

sit down

to eat it???

Yeah okayyyyy Melanie 🤣
Who’s got time for THAT these days??? 😆

You might laugh at this and raise your hand — but mama, you are NOT

a trash can.

Your kids leftover waffles and half eaten granola bars and goldfish are not fueling you.. they are not a meal, and they are not doing anything for you other than making you regret you ate it..

Y’all ready for this?

I call bullshit on your “I have no time to eat”

I call bullshit on your I have no time to make “healthy food”

AND I call bullshit on you making every excuse to keep eating like an asshole.

Take it baaaaaack mama.

Here’s the truth:

We are not going to wake up one day to all this pandemic chaos miraculously gone..

it’s just not gonna happen like that.

So it’s time

for us to wake up

and decide

we’re done
we got this
we’re ready

and we

are takin it back..

I saved you a spot in my free challenge starting September 14th (no trash cans, bullshit excuses or a-holes allowed)

Just bring your real strong mom self and join us link in bio

I used to wonder WHY AM I HUNGRY ALL THE TIME?

FINALLY!!! Some good news!
It's about a challenge

FINALLY!!! Some good news!
It's about a challenge, but not just ANY typical challenge.

This is for every mama who:

Has been impacted by the pandemic over the last 6 months.
Has had her schedule and day to day life turned upside down.
Has found herself wearing ALL the hats... and feels like she's juggling them unsuccessfully..
Is simply looking to take back control of her fitness & food habits.
Is ready take control over how she spends each day -- making sure she actually spends a moment (no matter how small) focusing on her own sanity..

I’ve put together a FREE Challenge that will help us focus on taking it ALL back during this crazy time.

The coronavirus has impacted the world and our Real Strong Mom community like never before.

In the last 5 months do you feel like your routine has been thrown off?

Has your time been hijacked?

Have you been eating to deal with ALL the emotions you're having? The worry, the uncertainty, the constant changes to our normal?

I get how important it is to feel like you are in control of what you're eating and how you're moving your body so you can continue to see progress, be strong, healthy, and confident... even during these unpredictable times.

It's time.
It's time to stand up.
It's time to take it back.

... this is your opportunity to get the tools, no-brainer habits, and simple routines that will allow you to take control no matter what life throws at you...

Introducing, The #TakeItBack Challenge

It's a FREE 3 week challenge - one that you can do right NOW. Stop dieting and lose weight without hating your life in the process, yes even during a pandemic.

It's our way of overcoming our current situation and using it as motivation to take back control of our healthy lifestyle.

... oh and please remember, this is about REAL food & REAL fitness in your REAL life. SO no need to be worried about juggling another thing -- this is about making food and fitness FIT in your life

NOT take over your life.

The #TakeItBack challenge will be hosted in a private FB group so we can cheer each other on, and rejoice in the fact that we’re taking control and doing something for ourselves (FINALLY 😉)

September 14th Link in bio

wally and I headed out for a walk at 5:59 am... I

wally and I headed out for a walk at 5:59 am... I am obsessed with mornings. It was dark for only 10 minutes before we were blessed with this beautiful sunrise.

A 20 minute LIVE 5 am workout with my favorite mamas in the Real Strong Coaching Club ✅ followed by a 2 mile walk with my favorite guy ✅

🙌🏼🙌🏼🙌🏼 BEST start to this new day, new month, and new season of TAKING IT ALL BACK.

What does that even mean?

Well, for me and hopefully for you too.. it means simple, doable, habits, basics, strategies, that fit easily in your life that allow you to re focus.. and take control.

You can start today mama.

You can start with a walk.

You can start with drinking more water.

You can start with a deep inhale and a sigh of relief as you exhale the past 5 months and breath life into this new season.

You got this.

And I got you.

Grab your spot in the FREE #TakeItBack challenge starting Sept 14th:

Link in bio: melanielund.com/takeitback-challenge

Josie and I made pink flubber this weekend. I bake

Josie and I made pink flubber this weekend. I baked muffins. We swam in our pool. I walked alone, I walked with Wally, we walked as a family and we enjoyed the perfect MN weather. We picked veggies from our tiny little garden. I worked on some things I’m passionate about. I called a friend to chat.

I used my brain and my time to think about things other than:

what I was eating
why I was eating
when I was going to eat
and how I felt about eating it..

How much time do you waste thinking about losing weight or thinking about your food?

are you eating the right thing?
are you eating too much?
is a little here and there ok?
how many calories are in that?

🤬🤯🤬🤯🤬🤯

How much time do you wish you could take back?

Wasted time on shitty diets? A new one every few months?

Wasted time missing out on life moments cuz “mom can’t eat that?”

Wasted time sucking in your stomach, covering up at the beach, and feeling uncomfortable in your clothes?

🤬🤯🤬🤯🤬🤯

I have been thinking a lot about WHY.. like REALLY WHY helping you quit dieting is so important to me..

and it’s because

I want you to have freedom.

I want you to LIVE your REAL life feelin happy and content in your jeans without letting food control you, hold you back, and CONSUME YOU.

I want you to TAKE BACK control.

Even if YOU don’t believe it’s possible..

I know that
you
deserve
freedom.

Mama, I also know you’re ready to give dieting the🖕🏼and I’m ready to help!

I saved you a spot in my FREE challenge starting Sept 14th click 👇🏼

Link in bio: melanielund.com/takeitback-challenge

In the last 5 months has your routine been off? 👎 Has YOUR time been hijacked? ⏰ Have you been eating just to deal with ALL your emotions? 😒

You can ✖️STOP dieting✖️ and start LOSING WEIGHT WITHOUT hating your life in the process. 💪

You can take back control of your food, fitness, routine, habits, and SANITY with this 3-week FREE Challenge starting Sept 14th!

Ready for results that last a lifetime? Start by clicking here the link in my bio!

Eating healthy is expensive.⠀
Eating healthy is

Eating healthy is expensive.⠀
Eating healthy is inconvenient.⠀
Eating healthy is overwhelming.⠀
Eating healthy requires motivation.⠀
⠀
Eating healthy is pointless cuz I can’t be consistent with it..⠀
⠀
Ok ok.. ⠀
⠀
what if we stopped all the excuses and decided eating healthy can be what we make it???⠀
⠀
Add some sauce. ⠀
Spice it up. ⠀
Stop whining. ⠀
⠀
And lemme show ya eating healthy CAN be INEXPENSIVE.. ⠀
⠀
steamer veggie bags at my local Walmart are less than $1 and an apple is less than $1 too.. ⠀
⠀
add some frozen chicken breast that you can buy for $1.50 per 6oz⠀
⠀
and you have lunches for 2 days at $5.. ⠀
⠀
plus EXTRAS for tomorrow and enough chicken for the week at roughly $10..⠀
⠀
Eating healthy CAN be CONVENIENT.. hello FREE grocery pick 💯⠀
⠀
Eating healthy DOES NOT have to be OVERWHELMING.. make it what you want mamas but fancy shmancy recipes are too much for this mama.. I keep it REAL simple! Not boring.. just quick, easy and doable. ⠀
⠀
And sure.. you might need a little motivation to get you excited and ready to make the little bit of effort to make a list of some healthy food you enjoy.. but hey.. you have goals right?!? ⠀
⠀
Add some sauce. ⠀
Spice it up. ⠀
Stop whining. ⠀
⠀
You want to lose the weight. ⠀
You want to feel good. ⠀
⠀
and you want to set a strong example for you kids, yes?!? ⠀
⠀
Well mama, that’s all the motivation you need.. ⠀
⠀
It’s time to #takeitback and keep it real ❤️💪🏼⠀
⠀
Meal planning today? Plan this easy lunch and share with us how your favorite way to spice things up 🌶

Confession time: ⠀
⠀
I haven't always been a h

Confession time: ⠀
⠀
I haven't always been a healthy eater -- in fact it's been less than 10 years since I really transformed the way that I eat everyday. I grew up on canned corn, green beans, and baked beans as my veggies so discovering I liked brussel sprouts was kind of a shocker -- who knew? 🤷🏻‍♀️⠀
⠀
Confession time: ⠀
⠀
I haven't always liked to exercise -- in fact there are still a lot of workouts and forms of exercise that I HATE and ummmm running might top the list.. 😝⠀
⠀
but mama, I'll never forget the day that I poured my heart out to my husband crying about how DONE I was jumping around like a circus clown in my workouts and eating food from a small list of "good foods" that this weeks diet program said were OK.⠀
⠀
I was so over it -- ⠀
⠀
I was ready to accept the fact that I was never going to "figure it out" and just start eating whatever the f*ck I wanted... ⠀
⠀
cuz it didn't seem to matter anyway...⠀
⠀
👀 Do you ever feel like this? ⠀
⠀
👀 Do you ever feel like you have tried EVERYTHING and you should just give up?⠀
⠀
Here's what I did to avoid⠀
⠀
🤪 falling off the wagon ⠀
😏 pizza and ice cream binge fests ⠀
😩 weeks of not caring ⠀
⠀
and countless empty bottles of 🍷 that would inevitably lead me to feeling worse than I already did: ⠀
⠀
✅ I learned the real strong BASICS⠀
✅ I followed the guidelines⠀
✅ I made my own rules⠀
⠀
BOOM! ⠀
⠀
Shak. a. laka!! 😉 ⠀
⠀
👊🏼 I was able to stick to MY plan.⠀
⠀
👊🏼 I felt empowered and confident in the choices that I was making.⠀
⠀
👊🏼 I created a lifestyle that I was proud of.⠀
⠀
and the weight came off 💯💯💯⠀
⠀
👆🏼 this happens for the mamas that I work with everyday -- ⠀
⠀
they make the changes ⠀
focus on consistency ⠀
and they finally "figure it out"⠀
⠀
Ready for the tools to help you do the same? ⠀
⠀
You're going to want to get in on the BIG THINGS that are happening with Real Strong Mom in September (hint hint #freechallenge 🤫) -- comment YES below to make sure that you're first on the list for this! ⠀
⠀
P.S. Can't wait? Your tools are HERE if you're ready now: melanielund.com/coaching-club-sign-up

What if you could eat the 🍰 and still feel good

What if you could eat the 🍰 and still feel good in your 👖👙👗? ⠀⠀
⠀⠀
What if you could go out 🍕🍔🌮 + 🍺🍺 and not feel like 🤯🤬🤢 about it the next day? ⠀⠀
⠀⠀
What if you could go to Starbucks and order a ☕️☕️ that feels like a treat 🍫 that doesn’t set you back an entire days worth of calories? ⠀⠀
⠀⠀
What if you could make the dinners 🍽🥣 your family loves 🍝🍕🥩🥪 and actually eat the SAME foods as them without feeling guilty cuz it’s not on your plan? ⠀⠀
⠀⠀
What if I told you that doing these things regularly will actually HELP 🤗 you stay on track long term? ⠀⠀
⠀⠀
What if you could feel so confident 💃🏼 making food choices that you don’t even have to OVERTHINK 🤪🤯 them EVER again? ⠀⠀
⠀⠀
What if I told you the only thing between you and NEVER DIETING AGAIN is the time it takes you to give me a thumbs up in the comments? ⠀⠀
⠀⠀
Drop me a 👍🏼 and I’ll put you on the list!

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