Tuesday, November 25, 2014

Great Arm workouts to accessorize that little black dress

Great arm workouts are the answer to looking amazing in those strapless dresses, halter tops and swimsuits. And guess what? You don’t need to go to the gym to get toned arms. Great arm workouts can be done in the comfort of your own home! Here are the moves I’ve put together to use as one of your great arm workouts; doing this 3-4 times a week will get incredible results so you won’t have to think twice before choosing which shoulder bearing piece to wear. Work up to the numbers I suggest - start with whatever works best for you and then gradually increase.

My top exercises for great arm workouts:

Push Ups (25) - Standard push-ups are one of the best moves around. Great arm workouts usually involve push ups if you are looking for something that works every muscle in the arm in addition to the core. Make sure to keep your body straight the whole time.

Arm Circles (50) - This one seems simple but it can be a killer! Stand with feet shoulder width apart and engage the core muscles. Then put your arms straight out to the side and do 50 arm circles backward and 50 forward. For intensity in great arm workouts, add some weights!

Chair Dips (25) - Don’t forget about the triceps during great arm workouts. Put hands on the seat of a chair with fingers facing forward and feet on the ground in front of you with knees straight. Dip your booty straight down the ground and then push back up.

Push Up Circles (10) - Start in a push up position and shift your chest over your right wrist as far as possible, then lower down to one inch above the ground. Shift chest as far over left wrist as possible and then push back and return to normal push up position. Repeat 10 ten times and then do the same thing going in the opposite direction. If this one doesn’t make you sore, I don’t know what will!

Push Up Jumps (20) - Involve the push up position as much as possible for great arm workouts! For this move, start in a push position then jump hands and feet out at the same time to make an X position with your body and jump back to push up position.

Plange Dip (20) - Start in an elbow plank, then slowly rock forward until chin is one inch from ground and pull back to elbow plank position. This is also super awesome for the core so make sure to be squeezing your stomach too.

Pike to Elbows (25) - Start in a downward dog position, slowly lower right elbow to the ground and then left so that both forearms are on the ground, then push right elbow back to straight and follow with the left.

Pike Push Up (20) - Start in a downward dog position, then bend elbow to touch the top of the head to floor and push back up. This move is awesome for working the shoulders so make sure to fit it in!

What are you waiting for? Get your great arm workouts done this week for extra confidence next week. Toned arms are in your future!

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Monday, November 24, 2014

21 day fix grocery shopping list

I can honestly say that I might be in love with the 21 day fix meal plan!  Well ok I will be totally honest I AM IN LOVE WITH THE ENTIRE PROCESS.  Lets face it, it's easy, its simple, its basically fool proof.  If you stick to the things on the list of approved foods and you keep it basic you can't go wrong.  Plus I really dislike counting calories so the fact that I can tally up my containers and check it off each day is much more my style.  Now 4 rounds into the fix I don't even use the containers anymore.  I can see very clearly what a proper portion size should look like on my plate.  My body really has a much better system of regulating my feelings of fullness and I truly do have energy.  
21 Day Fix Tips, 21 Day Fix Grocery List

The thing that I really like is that it perfectly aligns with clean eating!  I still follow the exact same guide of having a protein an a complex carb at each meal.  
21 Day Fix Meals

So I get asked questions all the time about what a grocery list should look like.  While I can't tell you to go out and buy EVERYTHING on this list, I am going to give you an idea of the general things that you are going to be using on a daily basis for the fix.  The quick reference guide below really helps as well.


So when you hit up the store stick to lean proteins like
Fish- Salmon & Tilapia
Fresh Chicken Breast
Turkey Breast
Lean Ground Turkey
Pork Tenderloin
Flank Steak
Protein Powder
Veggie Burgers

Honestly I stay away from red meat, processed lunch meats, turkey bacon and ham slices.  I know it's on the list but when it comes to clean eating and nutritional value the things I have listed above are much better options.  Turkey bacon, lunch meat, and ham all are higher in sodium and can cause you to retain water.  


Berries like Strawberries, Blackberries, Raspberries

I honestly stayed away from bananas, mangos and grapes during the fix because they are still a good source of natural sugar but they also tend to be on the higher side.  So if I do have one of those I only do 1 per day.  As you get closer to your weight loss goal this becomes very important to shedding those last few pesky pounds.


Green Beans

I also typically do not eat carrots because they are also higher in sugar.  I stay away from corn as a vegetable and if I eat it then it goes into the starch category.
Complex Carbohydrates 
Brown Rice
Oatmeal (not instant in the packet) Rolled Instant Oats
Sweet Potatoes
Red Skin potatoes
Black Beans
Pinto Beans
Ezekiel Bread

Whole Grain Tortillas
I know that on the complex carbohydrate list there are bagels, toast, pancakes, waffles and other breads.  But what I can say is this, from a nutritional standpoint even whole grain still turns to sugar in your stomach, it will not keep you full and offers little benefits.  Think of food as fuel.  Quinoa, sweet potatoes, ezekiel bread are great sources of whole grains that are very natural and will give you fiber, fullness and nutrients where a waffle or piece of toast is more of a filler.  Again, you can pick and choose and yes it is allowed but its up to you to decide how you want your results to play out.

Unsweetened Coconut
Raw Unsalted Almonds
Raw Unsalted Cashews
Goat Cheese
Feta Cheese

This is definitely a category that I used to go way over!  I used to eat hummus, almonds and cheese all in one day and it was totally killing my progress.  I actually eliminated cheese from my diet and saw that I was less bloated and more lean during that time.
List of other ingredients that I used frequently:

Extra Virgin Olive Oil
Coconut Oil
All Natural Peanut Butter, only ingredients are peanuts and a little salt.
Almond Butter
Almond Milk if you want that for your Shakeology
Chia Seeds
Sea Salt
Chili Powder
Onion Salt
Garlic Powder
Seltzer Water- Love the Deer Park and La Croix if you have a hard time drinking water.
Green Tea
Greek Yogurt
Slivered Almonds

If you would like more support in your 21 day fix journey or you would like to start your 21 day fix journey please complete the application below to be considered for my next 21 day fix accountability, support/challenge group!

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Sunday, November 23, 2014

Earn $500 For The Holidays By Being A Beachbody Coach On Royal Republic

Earn $500 For The Holidays By Being A Beachbody Coach On 
Royal Republic

Cash for Christmas, Pay It Forward, Top coach, Melanie Mitro

As a Beachbody coach I have the privilege to help many people transform their own bodies with my challenge groups.  I absolutely love nothing more than seeing my customers testimonials in the group every day!  I know that I am exactly where I am supposed to be because every day I wake up really excited about helping my challengers get the best results possible.  As a result of my focus always being on helping people I have been greatly rewarded financially.  It was definitely a slow start for me as a coach, but over the past 22 months my focus has been on how to create a quick start system for my new coaches to have success right away.  It's worked wonders for my team and I have new coaches that are doing what took me 9 months in 2-3 months!  

I was also sitting at home the other night thinking about the quickly approaching holiday season and I realized that last Christmas I made a goal for myself to pay for our entire Christmas with the money that I made from Beachbody.  My husband sort of snickered at me, but I set out to make that goal a reality.  I did it by empowering people during the holiday season to make healthier choices, by providing support and accountability to my customers, family and friends.  I gave tips on healthy alternatives, workout accountability and motivation, travel tips and more.  I also lead by example and showed my followers, family and friends that I can find the time to workout at home with my 3 kids and my business and the hustle and bustle of the holiday season.  I use my own facebook, instagram and blog {which you don't have to do all of these to be successful} as my platform to share with others what works for me.  My hope is that by sharing my honest, real, candid struggles that I can help others to succeed!  

So, at the end of December when I just paid of the credit card with our Beachbody money, I didn't have a spare tire from the holiday indulgences and we started the New Year off with a clean slate that was the most empowering feeling ever!!!!  I REALLY REALLY want to do that for others this year. I truly want to Pay It Forward and teach you specifically how to do it!  

So, here's my thoughts!

I can take on 5 people, 5 brand new coaches that are not currently coaches that are committed to following my very simple plan!  I am going to teach you how to focus on the right activities, how to share vs sell, how to be authentic, genuine and realistic with others and how to earn $500 this holiday season.  

It will take you being willing to invite people to a holiday health and fitness accountability group which we will run together.  I will do the majority of the work but you get to interact, help and support your customers and earn that commission.  I will teach you what to say, how to say it, how to feel like you are sharing an opportunity to help others vs just selling a product.  It's more about building that trust!  People genuinely see through the person who is just out to make a quick sale.  So we are going to do both with ease.

You will be a part of an exclusive closed online group where each day I will post a tip of the day, information, scripts, resources and documents to make your life easier.  I will teach you how to manage your time and give you a power hour so that you are not spending hours on end building a business.  Because honestly who has time for that right now!  I respect your time during the holidays and I want you to feel the freedom to choose!

Even if you have been considering coaching for a while now and haven't pulled the trigger its really a great  time!  If you start now, you set the example for others over the holidays, you will find that people will come to you once the holiday season is finished because you have dedicated and inspiring!  You won't just earn $500 for the holidays but it will continue to increase over the next few months and years! It can be a part time gig or eventually a full time income.  Its totally a personal goal for you and I will match your effort and pace and I will never force you to reach a goal that doesn't fit your life!  

With the launch of Insanity Max 30 in December and The 21 Day Fix Extreme in February there are so many opportunities for growth and new business!  You will have a much easier time with success if you start now vs later.  

Hear from coaches on our team how coaching has impacted their life, it's definitely the gift that keeps on giving!

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Thursday, November 20, 2014

Quick Workouts: The Full Ab Workout

Woman in workout gear doing a full ab workout routine.
Nothing feels better than a full ab workout! I love the feeling when I’m done and the results are awesome. The great thing about working the core is that you can really work the muscles without spending too much time, so it’s easier to put aside just 15 minutes a day for great abs.

It’s best to have your workout all planned out so you can get through it and not spend extra time thinking of what to do next. I like to keep a couple options for a full ab workout around so I don’t get bored doing the same thing everyday. You can even take switch up the workouts by doing half of one full ab workout and half of a different full ab workout.

Here is a full ab workout that I like and you can use as you commit a little time to fitness for a big payoff!

  • Toe Reaches (30): Lay flat on the ground on your back, make sure you are pushing your lower back to the ground. With hands on the floor by your sides, sit up and reach to toes, then lay slowly back down.

  • Leg Lifts (30): Lay flat on the ground on your back, still pushing lower back to the ground. Keep legs straight and lift them fast, lower back down slowly. Keep hands on the ground by your side and add ankle weights for more intensity!

  • Scissor Holds (20): Lay flat on the ground your back, still pushing lower back to the ground. Lift one leg two inches off the ground and the other all the way. Hold 5 seconds and then switch. You can add ankle weights to this exercise for a more intense full ab workout.

  • Chair Holds (6): Sit on a chair like normal, then put hands on the chair and push your body up so that your hands are the only thing touching the chair - hold for 10 seconds.

  • Opposite arm and leg raise (30): Hold a push up position, then raise one arm and the opposite leg - hold for 5 seconds then switch. You can add both ankle and wrist weights to add intensity to this move.

  • Side crunches (30 each side): Lay on your back with knees up like you would normally do for crunches. Drop knees to the right and do crunches, then drop knees to the left and do crunches. Lift feet off the ground to add some extra concentration for the full ab workout.

  • Elbow plank (6): Hold a plank on your elbows for 30 seconds. Alternate lifting a leg off the ground and holding for 5 seconds to add intensity.

  • Seated Twists (60): Balance on your booty with knees bent in front of you and chest up. Keep hands together and touch the floor on the right side, then left side and repeat. Lift toes and straighten legs for a challenge. Use wrist weights or hold a weight in your hands for an even bigger challenge!

  • Knee to elbows (45 each): While holding a push up position, touch right elbow to left knee then return to push up position. Repeat with left elbow to right knee. Add ankle and wrist weights to add some ferocity to this move!

Fit abs are just 15 minutes a day away! Use this full ab workout as a starting point, then add other workouts or moves as your core continues to strengthen. Once you get stronger, choose the workouts that require maximum effort with minimum time for fitness that doesn’t cut into your day.
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Tuesday, November 18, 2014

Quick Workouts: Great Leg Workouts

What’s better than great leg workouts? Only the feeling of knowing how great your legs look! I love how these exercises work my leg muscles and it doesn’t take too much out of the day. Great leg workouts are awesome if you can fit in 2 per week - the one below is pretty short but intense, try it out for yourself!

Chair Squat (10) - You can do this one in a workout, or anytime before you sit in a chair for great leg workouts throughout the day. Stand with feet shoulder width apart in front of a chair. Engage leg and core muscles and start to sit down with chest up, but stop two inches before the chair and hold for 10 seconds and stand back up.

Chair Leg Lifts (10) - Great leg workouts don’t require more than a chair for some of the moves! For this move, stand facing the chair and put your right leg on the chair. Both legs should be straight and all the weight should be on your left leg. Lift right leg up above the height of the chair back and hold for 10 seconds, then lower back down. Repeat with other leg.

Squat Jumps (50) - Stand with feet shoulder width apart. Keep chest up and squeeze core while squatting ⅔ of the way to the floor, hold for 1 second. Then stand all the way up and jump as high you can. When you land, go straight into the next squat - try to push through your toes to get the full extension as you jump in this move. The key to great leg workouts is to push it!

Lunge to Kick (20) - Step into a deep lunge, make sure your front knee is not over your ankle in the lunge. As you stand up, swing your back leg forward into a kick and then step forward into the other leg lunge. For an added challenge, you can add ankle weights and hold your leg in the kick position for 5 seconds each time.

Seated Leg Lifts (20) - Sit in a straddle. Put your hands on the floor on either side of the right knee. Without moving your hands or upper body, lift your right leg as high as you can and lower back down slowly. Repeat on left side and add ankle weights for intensity. Remember, great leg workouts are about making the muscles work, so make sure to engage the leg muscles with each move.

Heel Pulls (30) - With ankle weights on, lay on your stomach with legs straight out behind you. Bend leg and pull heel as close to your back as you can, then lower back slowly. Make sure to be squeezing core muscles and legs throughout this exercise.

Point Flexers (50) - Lay on back with feet straight up in the air and knees straight. Point right foot as much as you can and flex left foot as much as you can. Hold for 3 seconds, then switch and repeat. Great leg workouts use all kinds of leg muscles in different ways!

Heel raisers (30) - Stand straight up facing a wall so you can use the wall to balance. With feet together, lift heels up as high as you can, hold for 3 seconds, lower down and immediately lift back up. Do reps with your feet together, then stand on one foot and do each foot separately. To add intensity, stand on a stair and drop heel below the stair with each rep.

Toe Raisers (30) - Stand straight up facing wall. With feet together and legs squeezing straight, lift up the front of your feet so just your heels are on the floor. Remember to use the wall for balance but don’t put any pressure on the wall, your leg muscles should be doing all the work.

Great leg workouts are a great way to stay fit and will make activities like hiking and biking easier, so start with these leg exercises. I feel younger, healthier and stronger because of great leg workouts!

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Saturday, November 15, 2014

Daily Habits of a Healthy Family

I can admit that health takes time and energy, but being a healthy family is so important and the benefits of being healthy and feeling great are truly worth it! Here are a few daily habits that can help raise the level of health in your family.

  • Start the Day Right. Make a nutritional breakfast top priority in the morning - try to stay away from sugary cereals and processed foods. I have a few breakfast ideas for the healthy family posted here.

  • Drink Water. Your body needs water! Sometimes, when I start feeling sick or get a headache, I think about the last time I drank water and it usually just ends up being a hydration issue. Remember, fruit juices and sodas do NOT count as water, keep your healthy family away from sugary beverages.

  • Be Active. Incorporate some exercise into your day, whether it’s an actual workout or a game of soccer in the backyard. To be a healthy family, make sure at least one activity involves a type of exercise each day. An after dinner walk and yard work are great things to do as a family that involve movement. Family skating and hikes are also free and a great way to get outdoors together.

  • Eat Fresh. Try to avoid processed foods and make as many homemade meals and snacks as possible. This is going to take some time and effort, but your whole family will feel and look healthier because of it.

  • Sleep. A healthy family needs their sleep! Have a general time that everyone goes to bed in order to get enough sleep. If there are nights where you stay up a little later or need to get up a little earlier, try to plan a little nap time in the middle of the day. This is one area that I need to work on for sure. Setting an alarm on my phone at 11p has been a helpful reminder.

  • Free Time. Finally, make sure to enjoy a little free time. You can spend this time together as a family, or separate. If the kids are old enough, let them choose what they want to do for a half hour, like read a book, watch a show or make a craft. If the kids are young, take turns giving the adult some free time or hire a babysitter everyone once in awhile. You need to take some time for yourself, once a day is best!

Try incorporating these tips one at a time until being a healthy family becomes a daily habit. Remember, you have to do something over and over to make it a habit, so don’t give up, make some good habits!

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Thursday, November 13, 2014

What is coaching with Royal Republic?

You know I love what I do because I talk about it a lot!

Sometimes I might annoy you with it, but that's ok because I get really excited when someone reaches 
their weight loss goal, improves their health, or just becomes more happy and confident.

My coaches are like my second family and they mean the world to me.

I can't help but want to share it with everyone!

So I'm gonna invite YOU to listen to me give the details of what I do as a coach!

Perhaps you have been watching me and would like to check out this whole COACHING thing too!

HECK--- I had no idea what I was doing when I started!

I just wanted to help people... to change the health of this nation.

I just want to inspire you to live your best and healthiest life and teach you how I created the business that I now have...that was built from a yellow chair in my living room.

I know that the Holidays are approaching and that times are tough.

I get it.

I was there.

So I am committed to helping 5 of my new coaches earn 500 dollars to help you this holiday season.

Shoot me a Email to would ya so I can answer any questions you might have.

See ya tonight! 


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Wednesday, November 12, 2014

Cooking with Chicken - Recipes for the Stovetop, Oven and Grill

Cooking with chicken - chicken kabobs from the grill.
Cooking with chicken is a great tactic for healthy, delicious meals for my family. I know you all love cooking with chicken too, so I’ve posted a couple recipes you can try out in your home. Each recipe serves four, so double it if you have a larger family, or growing children that eat like monsters :)

Cooking with Chicken in the Oven: Baked Tomato Basil Chicken

(I modified this recipe from the P90X2 Nutrition Guide)
Chicken Marinade
1 Tbsp chopped oregano
1 Tbsp chopped basil
1/2 tsp chopped thyme
1 tsp chopped fresh parsley
2 Tbsp fresh lemon juice
2 Tbsp balsamic vinegar
1 Tbsp olive oil
1/2 tsp garlic powder
1/2 tsp fresh ground black pepper
1/4 tsp sea salt

Combine all ingredients in a large ziplock bag with 4 skinless, boneless chicken breast halves. Seal, shake and marinate in refrigerator for at least 1 hour. Hint: when cooking chicken, I like to poke a fork in the raw chicken a few times so it really soaks in the flavors.

Preheat oven to 350 degrees. Remove chicken from marinade and place in glass baking dish.
Bake for 30-40 minute or until chicken is thoroughly cooked. While the chicken is cooking, prepare the topping.

6 tomatoes chopped
¼ cup chopped fresh basil leaves
½ tsp sea salt
3 cloves garlic minced
1 Tbsp balsamic vinegar
¼ tsp ground black pepper
1 Tbsp olive oil
1 cup mozzarella cheese

Mix topping ingredients in a bowl, pour over baked chicken for the last 5-10 minutes of baking. Let cool and serve!

Cooking with Chicken on the Stovetop: Coconut Basil Chicken

2 boneless, skinless chicken breasts cut into bite size pieces
2 shallots diced
4 green onions (use the whole thing)
4 cloves of garlic minced
½ cup shredded coconut
1 cup of freshly cut basil
1/2 cup of chicken broth
4 Tbsp coconut oil
Directions: Heat coconut oil in cooking pan, add shallots and green onions and cook until it smells heavenly. Add chicken, garlic, and shredded coconut. Cook until chicken is thoroughly cooked (8-10 minutes). Add basil and chicken - simmer for 5 minutes and serve over brown rice.

Cooking with Chicken on the Grill: Spiced Chicken Kabobs

3 Tbsp olive oil
1 1/2 Tbsp balsamic vinegar
Juice of one fresh lime
1 tsp chili powder
1/2 tsp paprika
1 large onion chopped into thick pieces
1 large red pepper chopped into thick pieces
2 garlic cloves minced
1 tsp cayenne pepper
Sea salt, to taste
Freshly ground black pepper, to taste
1 lb boneless skinless chicken breast, cut bite size pieces
Directions: Whisk together olive oil, vinegar and lime juice. Add chili powder, paprika, cayenne pepper, salt and garlic. Place the chicken, onion and peppers in the marinade, stir and coat. Thread the chicken, peppers and onions onto skewers. Grill for 10-15 minutes on medium high heat until chicken is thoroughly cooked.
These kabobs go great with a nice spinach salad as a side dish!

Tip: when cooking chicken, always toss the leftover marinade and bag since it has been exposed to raw chicken.

Cooking with chicken is fun, easy and delicious! You can easily add/subtract ingredients from these recipes to get the flavors your family will love. Enjoy!

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