Melissa will guide you through a new way of looking at food and what to eat and WHY! It's not just about the calories or just carbs or just sugar. It's not about a 14 day or 30 day fix, but how to eat like a regular person everyday of your life - just a better way!
You may find you end up eating more, like I did. It't not about cutting out all of the "bad" but paying closer attention to what you're eating and what your body is getting out of it.
Melissa also has a great sense of what is influencing your habits and offers spot-on advice on how to handle factors affecting your eating habits. She is easy to reach and gives you great meal ideas, from her own kitchen and helpful stories and articles for those bumps in the road.
I have been working with Melissa since the start of August. I feel so much better mentally, physically and emotionally. Nutrition is so much more than just food. I am so grateful for all the things Melissa has taught me and will in the future and I move forward on this path of wellness.
My workouts aren't as tough, since I am properly fueling my body for them. My clothes fit better, I have lost weight and most importantly, I am teaching my daughter better habits as she is learning right alongside me!
March 2017 - December 2017
I started working with Melissa in March of 2017, a few months after joining CrossFit Boomtown. Before my journey into CrossFit I was running regularly and was, to my disappointment, at the heaviest weight I had ever been in my life (156 lbs. at 5’4”). I couldn’t understand why I was running half marathons and eating what I thought was “pretty good” and I was not losing a single pound. It was very defeating and my self-esteem was taking quite the blow. After suffering from regular joint pain while running, it was recommended that I incorporate strength training into my routine to gain better muscle support for my joints and that is when I decided to look into CrossFit. After visiting Boomtown, I knew this was the right place for me and after meeting Melissa and learning about her nutrition coaching, I realized I had possibly found everything I had needed to get back on track.
When I first met with Melissa, she asked me questions related to my lifestyle, fitness and eating habits and took weight and other statistics to formulate my starting point with macros (daily percentage of carbs, fat and protein balanced to my calorie goal and individual needs). As I started to record what I was eating daily, which is a vital part of the program, I realized I was eating way too many carbs and not nearly enough protein for my body, and was shocked at how far off I was compared to what I thought I should be doing. After that realization, I decided to trust in the program and work hard to follow my daily macro goals as closely as possible. Once I committed, the results started coming…week by week, pound by pound, and before I knew it, I was at my weight loss goal and feeling healthier and stronger than I have in probably a decade! I have been pulling clothes out of my closet that I haven’t worn since before I had my twins 9 years ago and they fit like a glove. Talk about a confidence booster!! The most exciting part to see was that the weight I lost was all fat, and that I had gained muscle mass, which was fulfilling my goal of becoming a stronger, fitter me.
Bottom line…this is not a diet, it is a lifestyle change. If you want to become an overall leaner and healthier you, this is the long-term solution to try. You do not have to stop eating certain food groups, starve yourself or eat foods you hate to lose weight…this is not about sacrifice. It is about learning what your body needs for health and balance and making it your habit. If you’re considering Be Well Blueprint, just do it!! You and your body won’t regret it!
If you are feeling stuck with what ever your "diet" is, I have found that the best fix is having a nutrition coach! Melissa was that person for me. She made me accountable. She became the person, other that yourself that I didn't want to let down. I had been eating relatively clean; and here and there tracking macros. When I started working with Melissa, and actually applied what she was telling me to do I saw results. I started at 209 lbs. and my last weigh in was 193 after 3 months. Having the right person coach you makes all the difference. Melissa understands that "we" exist in the real world. When you start a healthy nutrition based lifestyle; which is what this is about, you will understand that "diet" is a word that handcuffs you. Eating healthy doesn't have to be a prison sentence. You can still enjoy the food you like (chicken wings and pizza) every once in a while. Having a nutrition coach will help show you how to do that. Melissa will show you healthy eating choices which will creates your foundation. It will tough at first, but with Melissa's guidance you will have success, and she makes it really simple to do. I definitely recommend working with her.
I've always loved staying active and working out. I considered myself healthy but knew I had room to improve. Several months ago I took an InBody scan and saw some shocking results that made me seek 1:1 help. I started working on my nutrition with Melissa about 4 months ago. We made a goal of me losing 10-15 lbs and decreasing my overall body fat, but more specifically my visceral fat.
I’ve been struggling with diet and nutrition for years; always knowing WHAT I needed to do, but never willing to commit to it. I’d attend 2 days week, working harder some days than others, no energy, no real motivation, and leaving satisfied that I at least made the effort to make it to the box. About 3 ½ months ago, it finally clicked inside me that what I was doing, was NOT working. I was dying, slowly. I decided to put my health and fitness first. Doing this made me realize a lot about a great many things. It’s ok to ask for help. There is no shame or weakness in realizing you need assistance, no matter what you feel you know; AND there will ALWAYS be time for the gym, if you make it a priority.
You truly are what you eat. As cliché as that phrase is, I am living it. Looking back on the changes I’ve made thus far, I’m astounded at truth of the saying. Before Melissa started working with me, I was 204 lbs, the heaviest I’ve ever been, even when I was pregnant with both of my nearly nine lb babies. I’m now down 2 clothing sizes, and > 21 lbs in only 3 months. I feel like I have new clothes, as now I can fit into my old ones better. A lot of what I'm doing to stay motivated is to just embrace each movement during the WODs. I'm limiting my complaining to a single statement (ugg burpees….I hate running….Jesus Wall balls again…?)…then I kick myself into gear- because negative thinking will translate into poor results. I've realized, over the years, that you CAN literally tell yourself anything, and train your mind to believe it. If you repeat “I love….”… at some point, you will at least tolerate them better and improve your skill at doing them.When people make excuses for failure, it's because they choose the easy route to accepting mediocrity- instead of learning from the attempt at action.
So often I hear people say, "gee I wish I could lose 20 pounds"....But make no effort to do so. As if ALL I did was "wish" it. When I discuss my dietary choices... I'll constantly hear, "oh, I hate sweet potatoes....I hate veggies/fish…I could never give up soda...". When I talk about CrossFit… I Hear “I could never do that….I need to get in shape before even considering…” Well, you know what I hate: Adults who have the capacity to change their darn minds about things, and choose not to. A child who says they "hate" something, especially if they’ve never tried it before...Don't understand what they are saying..."hate" to a child refers to the unknown. And the unknown can be scary. "Hate" to an adult, is a mindset; A choice. Measuring out my food was tedious at first, but as ‘my fitness pal’ database filled, the task became much easier, and habitual- further training my mind into the reality of appropriate portion sizes.
Right now I am on a fitness journey. Once I’ve reached my goal size, then it’s all about maintenance with regards to diet. Physically, I have many goals on my bucket list..ranging from early advanced movements, to tougher obstacle races. I’m keeping my goals attainable and measurable. I share them from time to time with the coaches, who continually offer great tips for success. I may be coming in late to the race…but at least I finally showed up…And as always, I’m better than yesterday. - Karen Orbaker
This is not a crash diet. This is not a quick fix. This is not temporary clean eating. Melissa helps you develop a healthy, sustainable lifestyle. I am not “on a diet.” This is my diet. This is my lifestyle change.
Three months ago, at the start of my dietary lifestyle change, if someone had asked me if I was a healthy eater, I would have said yes. Yes, I eat my fruits and vegetables, whole wheat instead of white, baked instead of fried. Within the first week of working with Melissa I learned how uneducated I was about my food choices. While I was making healthy choices I did not have a balanced diet. On a daily basis, my food consumption consisted of 70-80% carbohydrates. It does not matter how healthy your carb choices are, when they make up 75% of your diet your body is not physically capable of burning that many carbs in a day. That’s where balance comes in. Adding more healthy fats and protein into my diet and decreasing my carb intake did so much more than help me lose weight. For the first time in 10 years I sleep through the night. My energy levels are high and consistent throughout the day. My workouts have improved and I recover twice as fast.
Melissa created a personalized plan based off information she collected about me and adjusted it when necessary due to weekly weight loss and how my body was responding to the diet. While the numbers and adjustments gave me the tools I needed to succeed, it was my responsibility to follow through and stick with her plan. Day one I made three promises to myself. 1. I will not cheat: How will I know if Melissa’s numbers are working for me if I am not following them? 2. If I do cheat, I will not lie: If I eat it, I log it. She can’t help you if she doesn’t have an honest picture of your caloric intake. 3. I will not starve: I could hit my numbers while including donuts, ice cream and cookies, but those items would take away too many calories from my day and not fill me, which would make me suffer later on. This would result in me either starving or cheating and neither were worth it.
Three months and 17 pounds later I can honestly say that choosing to work with Melissa is the best gift I have given myself. I have had friends and family ask me when my diet ends. My answer is never. This is an addictive lifestyle and I am a self-proclaimed addict. - Mickie Sanna
"I started working with Melissa on my nutrition because heart disease runs in my family and my cholesterol was super high. My doctor gave me four months to get my cholesterol down or else she was going to put me on medication. I'm proud to say my cholesterol is now perfect, but that's just the beginning. I am down 10 pounds, up 3% in muscle mass, down 7% in body fat, and I have never felt better. I have more energy throughout the day and during my workouts. Melissa was there to answer any questions I had, to hold me accountable to the goals that I had set and she encouraged me along the way. She has given me the tools necessary to continue to be successful with my nutrition journey. I could not have asked for a better nutrition coach. "
I have always been an active person. I tried to stay in the best shape that I could, as I am a Police Officer. My problem wasn’t getting into the gym; it was my eating habits. I have tried many diets in the past few years (Dukan, Paleo, Etc), but none of them seemed to fit into my busy lifestyle. Melissa and Be Well BluePrint helped me realize that I didn’t need a new diet; I needed a lifestyle change.
We sat down and talked about my ultimate goals (Lift Heavier, Lose Weight, Better Body Composition, Healthier Lifestyle). The timing was great because I had just gotten blood work done with my doctor and he told me I needed to lower my cholesterol and lose a little weight. Melissa gave me my own plan as to how we were going to achieve my goals in the best way possible. Melissa was great in encouraging me to try new things and not get down on myself if I had a bad nutrition day.
I was 198lbs with 25.6% body fat when I started with Melissa. After three months of her Nutrition Coaching, I am 177lbs with my body fat down to 15.7%. I also had my blood work done again and had dropped 10 points on my Cholesterol. About a month after completing Nutrition Coaching with Melissa I broke my wrist. I credit Melissa and her Nutrition Coaching as the reason that I haven’t fallen off the healthy lifestyle wagon. I can’t say enough great things about Melissa and her knowledge. If you are on the fence about going to her you need to do yourself a favor and speak to her today!