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Recent Posts

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..
no no.. thank YOU

Categories

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

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I need help. I need 10 volunteers, who want to los

I need help. I need 10 volunteers, who want to lose weight to answer 6 simple questions.⠀
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Comment here and I'll send you a quick link.⠀
That's it mama. Please help me, help you - thank you!⠀
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#weightloss #weightlosscoach #fatlosslifestyle #realfood #realfitness #reallife #realmomlife #weightlossjourney #onlinefitnesscoach #nomorediets

These are actual meals that Real Strong Coaching C

These are actual meals that Real Strong Coaching Club mamas are eating on a regular basis.. Big ass salads and plates FULL of veggies and protein 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼 Obviously the REAL strong lifestyle is NOT about eating less.. it’s about eating MORE of the right things MORE OFTEN and enjoying the food you eat #learnmore #linkinbio

💖I have a Mothers Day Giveaway for you 💖⠀

💖I have a Mothers Day Giveaway for you 💖⠀
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Do you have a mama or special woman figure in your life that you think deserves a thank you for being your rock?? Tag her below and tell her!!! ⠀
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THEN — you will be entered to WIN 2 FREE Real Strong Virtual Race registrations 👣💖🎉⠀
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Learn about the race by clicking the link in my bio! 🏆 Winner chosen Sunday evening!!! 🏆

👣 👣 Tennis shoes ON!!! ⠀
👣 👣 For wha

👣 👣 Tennis shoes ON!!! ⠀
👣 👣 For what?⠀
👣 👣 Today!!⠀
👣 👣 What's today? ⠀
👣 👣 The Real Strong Race is HERE! ⠀
👣 👣 Wanna join us?⠀
👣 👣 YES!? ⠀
👣 👣 This race was made for you!⠀
⠀
It's a VIRTUAL RACE on June 6th - one that you can run or walk from anywhere at any time. Early bird registration is NOW thru May 15th.⠀
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And it's our way of continuing to look for the positives of our current situation and use them as motivation to take back control of our healthy lifestyle while practicing "social distancing" ⠀
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and most importantly, ⠀
getting outside⠀
and staying healthy!⠀
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... oh and please remember --⠀
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this is for FUN!!!!!!!!!!!!⠀
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No need to be worried about your time or whether you walk or run or dance your way through the 3 miles -- this is about completing not competing!⠀
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The Real Strong Race will be shared in a private FB group so we can cheer each other on and rejoice in the fact that we’re doing something for ourselves (outside of our daily wine time 😉)⠀
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just comment RACE below and I will send over your early bird registration invite or click the link in my bio ❤️👣🎉💪🏼🔥

You want to lose weight and stick to a consistent

You want to lose weight and stick to a consistent plan but what you're suppose to eat, depends on who you ask.⠀
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Your co-workers aunt is convinced apples and bananas are what makes you fat. ⠀
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It turns out when she cut those bananas into 4 inch strips it triggered her 50 lb weight loss.⠀
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Confirmed by the internet, it seems true, that too much fruit makes you fat.⠀
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But then how are people still losing weight when they say it's the protein that makes you fat.⠀
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Is it the protein?⠀
Or is it the carbs? ⠀
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There's plenty of weight loss rockstars saying it's carbs that definitely make you fat⠀
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and of course the too-much-fat-makes-you-fat crowd..⠀
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Oh and then there's the, eating TOO MUCH makes you fat AND eating TOO LITTLE makes you fat..⠀
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Confused yet?⠀
I'm confused.⠀
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It's insanely confusing, because you're watching diets work for other people but not working for you. ⠀
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WTF CAN YOU EAT THEN?⠀
....that is simple, helps you feel and look amazing without all the food drama?⠀
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Hey, it's me Melanie, health and fitness coach and I've dedicated my life to the answer.⠀
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The first step is a simple process and it begins with deciding to be diet free.⠀
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and never eliminating entire food groups again. ⠀
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It’s not your fault that these too-good-to-be-true quick fixes don't last. ⠀
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See, they're not meant to, the more you fail the more they can sell you another solution. ⠀
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That's why I created the REAL STRONG COACHING CLUB. ⠀
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It's a community of moms who are committed to real food and real fitness in their real life. ⠀
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And here is an invitation for you to join now. It’s our our open enrollment period until Friday where you can enjoy your first week FREE 😘😘😘⠀
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Link in bio

You jump on the scale first thing in the morning f

You jump on the scale first thing in the morning feeling optimistic and skinnier.⠀
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But it turns out your weight hasn't budged and you've been trying since the New Year.⠀
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The crazy weight loss program that has you running around like a dog hearing a doorbell is proof. ⠀
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But staying on track with this weight loss program feels like another failure because you're already onto the next thing.⠀
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Meal planning 🤷🏻‍♀️ That has to be easier right? ⠀
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Then that easy-breezy meal plan has you living on brown rice and fish and rejecting the foods you enjoy... ⠀
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(like you ain't got friends, birthdays, parties, or weekends 🤬)⠀
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You're committed to losing the weight before the year runs out but what's the point if not done consistently.⠀
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See, they want you to start and stop, to keep you a customer for life buying their next new product. ⠀
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I know you know this because how long have you been wanting to lose that weight? For most of the women I coach, years, sometimes decades.⠀
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The problem isn't you 🤦🏻‍♀️⠀
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We don't want those complicated workouts or food plans that limit what you enjoy to lose weight.⠀
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🤸🏼 That's why I wanna show you a third way that gets you to achieve weight loss for good without failing.⠀
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Introducing: the Real Strong Coaching Club⠀
REAL Food 🍕REAL Fitness 💪 REAL Life 😍⠀
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What is it? ⠀
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👉🏼 a simple routine that keeps you motivated so you can enjoy sustainable weight loss. ⠀
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What is it really? ⠀
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👉🏼 a community of women focused on falling in love with being strong. ⠀
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What is it really really? ⠀
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👉🏼 access to membership material and LIVE workouts plus coaching every Tuesday.⠀
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Interested? I invite you to a one week trial and see for yourself. This your moment, join right now - link in bio

My perfect stay-at-home Saturday goes a little lik

My perfect stay-at-home Saturday goes a little like this: ⠀
⠀
Coffeeeeeee⠀
20 min workout⠀
Morning sunshine walk ⠀
Morning ZOOM chat with the RSCC⠀
Maybe some baking ⠀
Lunch with the fam⠀
Putzy house stuff ⠀
Outside with the kids ⠀
Dinner and a cocktail ⠀
After dinner walk⠀
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How about you? What does your PERFECT TODAY look like?

As most of you know Real Strong Mom has been my on

As most of you know Real Strong Mom has been my online biz for a while now.. so nothing changed the simple model, the easy process, or the BASIC guidelines of the Real Strong Coaching Club when the Corona pirates took over.. ⠀
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you see mama, there’s never a perfect time to start a new program our plan… ⠀
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The “perfect” time doesn’t exist.⠀
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But the truth is... starting something new and being able to stick to it when life is at its craziest shows you that THIS is a plan that fits your REAL life! ⠀
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That’s why I want to offer you the opportunity to get into the Real Strong Coaching Club for FREE for an entire week to see for yourself how it fits in your crazy new normal.. ⠀
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It’s a simple routine that keeps you motivated so you can enjoy sustainable weight loss. ⠀ ⠀
It’s a community of women focused on falling in love with being strong. ⠀ ⠀
And it’s access to a one of a kind doable in your life system that you can incorporate NOW!! ⠀
⠀
Consider yourself invited: ⠀
Link in bio melanielund.com/rsc-free7day

It's been a head in my hands, cry at the drop of a

It's been a head in my hands, cry at the drop of a hat kinda couple of weeks. I didn't think that this was weighing hard on me -- but I am no exception -- the weight is heavy and we are all carrying it differently. ⠀
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Somedays I walk the heavy feeling off..⠀
Somedays I snap and yell the heavy off..⠀
Somedays I pray, somedays I breathe deep, but most days I pour myself into others to help them lift and carry their heavy feelings... ⠀
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I have felt nothing but grateful that I have an online tribe to wake up and reach out to each day.. now more than ever these women are my saving grace -- ⠀
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Rondi encourages me to walk in the rain.⠀
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Katie shows me that taking time away doesn't mean giving up. ⠀
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Jordan shows me how to embrace hardship with my head up and is the type of fellow strong mama others reach out to when they need a shoulder.. ⠀
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Every single day there is a club member, friend, and fellow strong mama who reminds that we are in this together -- ⠀
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and while it seems my body has carried every single heavy emotion -- feeling alone is not one of them ⠀
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#StrongerTogether #RealStrongCoachingClub⠀
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Join a community of mamas just like you FREE thru FRIDAY... we are more than food & fitness support -- we are the REAL support you have been searching for⠀
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just click: link in bio 💝💝

We made water color heart paintings, cut them into

We made water color heart paintings, cut them into hearts and put them in the window to spread love to our neighbors 💞. I told josie to peek through and I would go outside to take her picture... but seeing her little face in there, knowing what these hearts stand for, and thinking about the suffering happening in our world.. I couldn’t help but want to cry tonight about what my baby girl will remember most about the beginning of 2020 and the end of her first grade year 😥😥 #stayinghome #weareok #justdoingourbest #quarantinelife #quarantinewindow

Stupid snooze button. Today I pressed snooze too m

Stupid snooze button. Today I pressed snooze too many times laying in bed thinking⠀
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... well, there’s no need to rush.. you’ve got all day 🙄⠀
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I’ve been feeing like this a lot more lately.. and I’m not normally like that.. 😕⠀
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While I don’t feel an urgency to rush to get things done.. I do feel a pull to keep my routine and keep doing the things that matter most to me.. ⠀
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And mornings. Quiet mornings. Alone. With coffee. And movement. And walking. And weights. ⠀
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These⠀
Things ⠀
Matter⠀
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So much. ⠀
Prob more now than ever. ⠀
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So hey mama I was thinking... ⠀
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you don’t have to workout to avoid the #quarantine15 or try to lose a bunch of weight while you’re #stayinghome.. ⠀
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But maybe you do need to workout to keep routine, to stay sane, to take care of you… ⠀
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A loooong time ago I started thinking about my workouts as self care… and doing that - prioritizing myself using exercise - has made my early morning routine a non-negotiable part of my everyday lifestyle. ⠀
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Now is as good a time as any to start a self care routine for YOU mama and I think that using exercise is just a REAL awesome bonus ❤️💪🏼⠀
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You start the routine OK? ⠀
And I’ll give you the exercise.. ⠀
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HERE FOR FREE in my bio ⠀
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P.S. mornings bless us with views like this 🌅 ... you’re welcome 🙌🏼

• You're a strong woman but you don't need to do

• You're a strong woman but you don't need to do it all.⠀
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• You're a strong woman but you shouldn't try to do it all. ⠀
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• You're a strong woman but you CAN NOT do it all. ⠀
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You're a strong woman who knows the POWER of FOCUS.. ⠀
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YOU CAN PICK ONE THING -- and you can do it FABULOUSLY!!! ⠀
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Need help picking your ONE thing -- look back at your last week - what BASICS need the most work? ⠀
⠀
Water? ⠀
Food?⠀
Workouts? ⠀
Walking? ⠀
Sleep? ⠀
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AFTER you reflect -- pick the ONE things and FOCUS on that -- I promise that even tho you want to FOCUS everywhere -- things WILL fall in to place...⠀
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Kids running circles around you? I feel ya..⠀
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So what’s the ONE thing you need to focus on this week? Put it out into the world!! ⠀
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Drop it like its hot mama 👇🏼🔥

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