Don’t Give Up {Aging & Fitness}

We all know that after a certain age, things start to go down hill when it comes to our health and fitness. After a certain age (30? 40? 50?) things catch up with us.

Maybe we look in the mirror one day, and we see that our muscle tone isn’t what it once was. Or we’re achy in the morning and getting out of bed is painful. Or we’re gaining weight ~ and losing it again isn’t as easy as it used to be. We’re losing our memory.

And some of us say ‘Oh well’ and figure this is the inevitable part of aging.

While others say ‘time to get to work’ and they make the time, find the support, and make a change. Change their trajectory.

To a pretty large degree (some would say up to 75%) how we age is up to us. Up to a collection of small choices we make to ensure our overall health. Exercising, eating well, and resting properly.

It’s a lot like saving for retirement. Monthly savings turn into a big pay day.

You don’t have to turn into a superhero athlete. These are the things you need to focus on on a daily basis to age well:

  • Mobility & agility
  • Muscle & soft tissue strength
  • Balance & stability

It’s up to YOU! If you need support and don’t know where to start, I’d love to help you.

What can you do next? CLICK HERE and we’ll find a time to talk.

~ June Melia; MS Athletic Training

Certified Personal Trainer & Health Coach


CLIENT SUCCESS! 14 lbs. lost & ready for the WEDDING!

Meet my amazing, motivated, on fire client – Cindy.

She dug deep, did the work, and EARNED her amazing results:

“I started June’s [program] to get in shape for my daughter’s wedding but it has ended up being so much more.

Working with June was some how hypnotic to me. She somehow got me to do things I NEVER thought I could do. I have found my “inner athlete” as she calls it. And I love it.

I have never stuck with work out routines – I’d get bored at the gym and had little results. I somehow love the work out classes she holds. It’s a hard work out, but I feel great after and love seeing myself actually getting stronger and doing things I couldn’t do when I first started.

I am 52 years old and I’ve never run in my life, June has me convinced that I can do a 5k and I am working towards that goal right now. All the women in the class are so inspiring, helpful and supportive.

June taught me a way to eat that made sense and actually works for me. I have lost 14 pounds, several inches, have gone down 2 sizes and feel fabulous.

This all started as a quick class to get in shape for a wedding but really has turned out to be a life changing experience that won’t stop after the wedding!

This has been the best thing I have done for myself in years. Thank you, thank you June!!!” (Cindy; Maynard)

Super impressive, right?

>CLICK HERE to learn how to get these results!<<

~ June Melia; MS Athletic Training

ACE Certified Personal Trainer (2001)

IIN Certified Health Coach (2014)

ACE Certified Fitness Nutrition (2016)

CLIENT SUCCESS! Mom of 2 lost +50 lbs

My awesome client, Erika, has two boys and a busy life. She decided it was time to take charge and take better care of herself:

“My weight has gone up and down over the years but the last 7 have been the highest it’s ever been.

I have a 5 ½ year old and a 2 year old and some of the pregnancy weight had come off, but not all, and I found myself at a standstill.

I was the person who joined the gym yet never went because I couldn’t get childcare or always had an excuse not to.

That’s when I received June’s email regarding the Weight Loss Intensive program – it came at the perfect time. I needed help incorporating exercise into my life and stop making excuses for why I wasn’t. With June I learned fancy gym equipment isn’t necessary for a great workout, and she tailored exercises for me I could do at home with my kids. I wasn’t just looking to lose weight, but rather make a lifestyle change that was sustainable. This included food, mainly portion control, and exercise.

The best part of the program was June’s support and encouragement. She starts one step at a time. Losing weight is overwhelming but when you break it down week by week and slowly chip away at it (and start seeing results) it becomes much more manageable. It helped tremendously when setting weekly goals knowing I was being held accountable for them because I would be following up with June at our next 1:1.

I hit some bumps in the road, but even through those bumps June was always understanding and motivating.

By the end of the program I lost 52 pounds. I’m still shocked. It’s more than I ever expected and I feel incredible! Now I work out with June on Saturday mornings and actually look forward to it! I would recommend this program in a heartbeat to anyone looking to live a healthy life!” Erika, Stow.

Want these results for yourself?

>CLICK HERE to learn more<

CLIENT SUCCESS : Lost 60 lbs & her first 5k

Karen is one on those clients that just won’t quit. And I mean that in the best way possible.

Read her story here:

Karen (center) finishing her 5k this Thanksgiving. I'm on the right, along with a FitCamper supporter.
Karen (center) finishing her 5k this Thanksgiving. I’m on the right, along with a FitCamper supporter.

“I started working with June in February 2014. I was extremely overweight and did not exercise. Plus, the fact that  I have been diagnosed with Spinal stenois which is narrowing of the spine and causes pain though out my shoulders, neck and spine. I get epidural shots at least every three months.  Actually, working out has helped out.

I had to do something. Dieting was not working and I continued to gain weight, had trouble breathing, swollen legs and overall feeling lousy.  I couldn’t even walk my dogs.  Then I met with June and over the past 10 months my life has changed so much for the better. She has taught me about reading labels, changing my eating habits, setting goals, and thinking about how I will be going forward.

The support I get from June, my family, along with the Fit Camp members has made this journey something I will hold onto for years to come.  

It is not easy, it is hard work, portion control, exercise, reading labels, reducing or eliminating alcohol intake. But seeing and feeling the results is rewarding.  So far I have lost 60 lbs, I’m able to do things I could not do a year ago and it’s an amazing feeling.

Who would have thought that I could jump rope, do many of these crazy exercises that help tone my body, and now doing a  run/walk outside.  

Thank you June, for supporting and helping me over the last 10 months, I appreciate everything you have done for me.”  Karen; Hudson


Do you need help getting healthier, fitter, HAPPIER?

>CLICK HERE to learn more<




Geri was looking to find her mojo. She did it, and more!:

“I ran my FIRST 5k this year while working with June 

Geri (Center) at Stow Gobbler 5k with her 2 kids.

This is no small feat as I am 56 years old and haven’t been running in a VERY long time. In fact, I don’t like running.

But, I have been feeling better then ever since beginning June’s Program.

I have been attending FitCamp and working to improve my fitness.

June encouraged me to write fitness goals for 1 week, 1 month, 6 months, and one year beyond the start of the program.

June recommend tips to increase my fitness in small ways. Reducing my walking circuit time, or throwing in a few exercises first thing in the morning, and also keeping track of exercise and activity each day.

I also asked my adult kids to run with me, which added incentive and motivation to finish.

I am proud to say that running a 5k was a 1 year goal and I completed it within 1 month of starting the program!!!

June and the other Fit Campers were there cheering at the finish.

I don’t know that I’ll ever run a marathon, but it feels good to break out of that mental prison of “I can’t” or “it’s painful” and return to an identity of strength and athleticism.

I stand taller, sit straighter, have more energy, and feel good about myself.

And that’s worth working for. Thanks June!” ~ Geri, Stow


How I’m Coping

If you’ve been working with me over the past five months, you know my father passed away suddenly this summer just after his 67th birthday. He was diagnosed with Cancer the first week of June and was gone June 17th. So quick.

Dad Boston Marathon

Dad was a huge and positive influence in my life. He was an amazing athlete – played Irish Football growing up  and had a Boston Marathon PR of 2:49 (that means he ran 26 consecutive miles at a 6 minute 30 second pace. Woah.)

Whenever someone asks “How’d you get into fitness?” my answer always involved my dad. I was raised by a hard core no excuses marathoner.

He was also a business genius. He grew up in County Wicklow, Ireland. One of 13 kids. He apprenticed to become an accountant and eventually moved to the the States. First to Acton, MA. Then we moved to the Silicon Valley, CA in 1989 when he was offered the position of CFO at Sun Microsystems. An amazing achievement for a man from such humble beginnings and with no traditional college education (and certainly no Ivy League education).In the 90s he left Sun and began his own manufacturing company – which eventually went public. After selling his company he consulted for businesses around the world.  Dad was self made and hard working.

Dad & me. 1983

Dad loved and believed in family. We went back to Ireland for summer vacations, but the winter holidays we spent as a little family unit. Mom, dad, and us four kids. We didn’t have extended family to visit with. Thanksgiving and Christmas have always been an awesome and intimate family affair for us.

In fact, when my father was first diagnosed with cancer this summer one of my first thoughts was “Its going
to be so hard having dad sick over the holidays”. I imagined he’d be weak from chemo. I had no idea he’d be gone in just a couple weeks.

My parents had been married 40+ years and had an super tight, strong bond. Amazing examples of a loving, respectful relationship. Perfect companions. “She spoils me” dad would often say about mom. She took care of him and made sure he had everything he needed to succeed.  Watching her struggle with the loss of dad is difficult. But she is tough – and I know she’ll be ok. We all will.

Now, here we are – trudging through the holidays without dad. Unimaginable.

So, how am I coping with this huge loss?

RUNNING / EXERCISE : I feel closest to my dad when I tie on my running shoes. The day I was told dad had 1-2 days to live I got home from Emerson Hospital, put my son to bed, and went out for a 3 mile run. Crying the whole way under the setting sun.

TAKING IT EASY : I haven’t been seeing as many clients the last few months. I’m easily distracted and spacey. So I’ve been doing less 1:1 work with clients (that’ll be changing come January!) Grief is exhausting.

NO BOOZE : It would be really easy for me to cover up my sadness with glasses of wine in the evenings. The numbness that alcohol brings would be a welcome escape from grief. But the REALITY is that drinking wouldn’t REALLY make me feel better in the long run – and would  make me feel worse. I’ve been limiting my alcohol consumption this winter.

YOGA / MEDITATION: A few months before dad got sick I took up yoga on a consistent basis. I’d go to class 1-2x per week. Since dad’s passing I’ve been going to yoga up to 5x per week. It has proven to be the perfect blend of intensity and calming. I’m so grateful I found it.

SUPPORT : My family is awesome. All four of us kids get along and enjoy spending time together. We all love and respect mom. We were taught to ‘get on’ with each other. And now – during the hardest time of our lives – that is such a gift.  My siblings have been a huge support for me thru this – I couldn’t imagine going getting through this without them.

Dad visiting family in Ireland. 2013

The trick with grief is that it tends to roll in and out – like the tide. You’ll think you’re ‘okay’ and then a song will come on the radio, or my son will mention his “Poppi”, or I’ll be out for a run – and the reality and finality of it will roll over me.

I hope this  post was helpful. If you have any tips or suggestions about how you’ve dealt with grief I’d love to hear them.

Have a great week,

~ June


Jael with her beautiful family after the race

Jael has been a devoted Fit Camper for a couple years at least.

A mother to THREE young girls (!!!)  she makes time to get her workouts in with me each week.

Totally amazing.

She successfully ran her first 5k on Thanksgiving, and shared her thoughts and training below:

“There’s no way I would have run a 5k if it weren’t for Fit Camp (and June!). Actually, there’s no way I would have walked a 5k, but since I do have Fit Camp (and June) in my life, not only did I do it, but I ran it.

My primary training was Fit Camp, plus some extra sessions at the track. The best thing I did to increase my confidence was to try a few laps and to realize I needed to slow down my pace so I wouldn’t burn out.

Part of my motivation was to prove to myself that I could do it, and part was to show my daughters that I’m committed to exercise, staying healthy, and being strong. I felt amazing at the end — pleasantly surprised that I finished it without being totally wiped out, and thrilled to see my girls and my husband cheering me on. I’m absolutely planning to run another one (or many more) when I can” ~ Jael, Stow

Client Success: Tenney

Hello Fitness Enthusiast!

Meet another one of my AMAZING clients, Tenney. Tenney is a total superstar – and has been coming to my Fit Camp classes regularly for a couple of years. Tenney is one of those people who any teacher would love. She always comes to class (early!) with enthusiasm and a smile – easy going and encouraging toward the other class takers.

Over the course of the past year she decided to lose some weight. About 30 lbs.

I asked her to share some of her real world tips for weight loss here:

Q: What motivated you to lose 30+ lbs?

A. Honestly, I was just tired of feeling overweight – clothes were never looking good, and I hated shopping for new (larger?) clothes.  I had finally got to the point where enough was enough (and the fact that I will be 55 (yikes!!) this summer was something to think about too!)

Q: What were the two biggest changes you made to your lifestyle to lose 30 lbs?

A: Commitment to exercising – not just Fit Camp, but going to the gym a few times each week, or running and portion control of food.

Q: What were the two biggest challenges you had to losing weight?

A: Making both the portion control and exercise a part of my life. To me, your Fit Camp is the easiest part of it all – because I love it!  That first class was the beginning….it took me another 8 months of just that to get me going on the food part and the added exercise.  That is when the weight really started to slowly come off……..Fit Camp got me started, kept me motivated (I love your Motivational Monday e-mails), and slowly it all fell into place.  Thanks June!!

Tenney makes it sound so easy – but what she did can be really difficult for a lot of people.

If you’ve been struggling with weight loss, I’d love to hear from you! I’m running another round of my four or six month Weight Loss Intensive beginning this June. If you are interested in more info please CLICK HERE for more info – or send me your info by CLICKING HERE. We can set up a free 30 minute phone consult and see if you’re a good fit for the program.

Work Hard this Week!

~ June


Client Success: Meet Lisa

“Fit Camp is AWESOME!

spartan2Working out and going to the gym have never been high on my list of priorities, but I found my niche in June’s morning fit camp classes. Sure, it is really tough to get up at 5:30am (especially on a Monday), but it is all worth it at 7am when you are tired and sweaty among your other fit friends, and you have completed a fun and fulfilling workout.

In 2013 I committed to completing the Spartan Race – a 5K obstacle/mud run. My first ever 5K race of any kind. I was not interested in having a good time, I just wanted to finish. Period. Every class, June helped me stay focused and work hard toward my goal. Fit Camp really helped me prepare, and the day of the race I felt confident that I could finish it no matter what they threw at me (be it mud, fire, a 10 foot wall, or barbed wire).

Crossing the finish line was the best reward I could have received. When the volunteers put the medal around my neck, I knew I had actually done it, and I couldn’t have done it without June’s support (THANKS JUNE!!)

 I find myself remembering that moment when work or life gets hectic, and it gives me perspective on things that are truly challenging rather than just inconvenient or stressful. I will be doing the 2014 Spartan Race in August. My goal this year is to complete it faster than last year, and I also want to complete ALL of the obstacles this time, which means I need to work on rope climbing, spear throwing and monkey bars! I’m sure June will have some ideas on how I can do that.”

~ Lisa, Maynard


Do you need to lose 75 pounds or more? Check out my  exclusive Weight Loss Intensive program beginning February 3rd. Contact me to schedule a 30 minute consultation. 

Client Success! Meet Theresa

Ruckus Boston 8Hello!

I recently completed a very challenging obstacle course called Ruckus Boston.  What drew me to this was my sister.  For about a year, she kept sending me emails on races and would harass me with “yeah, you’ll never sign up.”  I always thought these kind of things were meant for the true, die-hard exercise people…that’s not me.

Well, I surprised her this past June…and signed up.

She told me the best “training” is Boot Camp / Fit Camp and it was.

I am not a runner, I am not a die-hard work out fanatic.  To train for the race, I took June’s class one day a week and then really would do 2 more days of exercising at the local gym.  Forty minutes of cardio, with some free weights…I was a little worried that this would not be enough training.

Race day came, I saw the obstacles…admittedly, it was a little intimidating.  But, I had two goals…a) to try each obstacle 3 times and if I can’t get it, move on and 2) to finish the course.

Out of 27 obstacles…I could not accomplish 2 (one, because it was closed) – of the 25 other ones I did complete…I got them on the first try.  More importantly…I finished it.

It was BY FAR the best time exercising I’ve ever had.

When it comes to fitness, I like variety….fit camp gives me that, and obstacle courses give me that.

So, what I found is you don’t have to be the exercise fanatic to do these obstacle courses…you just have to want to have fun…and I did.  So much so, that my next one is in 2 weeks… I’ve even recruited a few people to join in!

So, give it a try!!


Theresa Reardon


What I love is Theresa’s ‘Start Before You’re Ready’ attitude.

Was she intimidated? Yes. Was she nervous? Yes.

Did she train and do it anyways?


Awesome Job, Theresa.


What got you to compete in an event you were nervous about? Post your story below – I’d love to hear about it!