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

WWW.FITBYJUNE.COM

How to Reset your Normal Meter

Does your normal meter need to be reset?

By this I mean …

  • Do you think that NOT exercising most days of the week is ‘normal’?
  • Do you think that eating processed foods most days of the week is ‘ok’?
  • Are you gaining two or more pounds a year ~ the weight is slowly creeping on (that would be 20lbs over 10 years! 40 lbs over 20 years!).
  • Are you taking medications to control your blood pressure, cholesterol, or type 2 diabetes, but not taking actions to get OFF these meds?

If you answered YES to any of those questions your normal meter needs to be reset.

Here are my biggest tips to help you reset your normal meter:

  1. Find people who exercise consistently, eat healthier than you, and hang out with them. We are the average of the 5 people we spend the most time with. If nobody around you takes daily healthy action, you’re less likely to.
  2. Ask for support. You might need someone to watch the kids so you can exercise. You might need help with cooking healthy foods, or get fresh foods delivered to prevent excessive pizza nights.
  3. Watch inspiring videos about people who have achieved what you want to achieve. Netflix and Youtube have great videos about people overcoming all odds to achieve amazing weight loss and athletic success. (Bonus points for watching while working out!)

You CAN reset your normal meter, get fit, and lose weight, and get off your meds. Everything is reversible!

>>CLICK HERE if you’d like to learn more about working with me, in my awesome private studio in Stow Center.

See you soon!

~ June Melia

WWW.FITBYJUNE.COM

P.S. Living with type 2 diabetes? Are you pre-diabetic? I’m working intensely with people who are determined to turn their type 2 diabetes around. CLICK HERE to learn more and apply.

Summer Fitness is Built in the Winter

I’m sure you’ve heard the saying ‘Summer bodies are built in the winter’.

And although there is truth to that, I want to add a twist. What I believe is:

‘Your summer FITNESS is built in the winter’.

I’d hate to see you let this time of year go by without working on your health and fitness. Getting fit NOW will set the stage for a healthy and active summer!

Scroll below to see some options to work with me through this winter and spring.

Talk soon!

~ June Melia; MS Athletic Training

IIN Certified Health Coach

ACE Certified Personal Trainer

ACE Certified Fitness Nutrition Coach

WWW.FITBYJUNE.COM

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PERSONAL COACHING

Join me in my super private, bright, clean studio in Stow Center where I’ll teach you the ins and outs of exercise, fitness, and better nutrition. It doesn’t have to be complicated, you just have to be committed.

I specialize in helping people who REALLY need it. People who are worried about type 2 diabetes, or have already been diagnosed. People who are clinically obese, and don’t know what to do.

  • CLICK HERE After applying, we’ll find a time to talk and see if you’re REALLY ready for change.

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SMALL GROUP TRAINING

Are you already in pretty good shape, but want to be pushed in a high energy environment? You’ll have access to:

  • TRX Suspension Training
  • Fully Stacked Free Weights
  • Medicine Balls
  • Stability Balls
  • And MORE!

Class size is limited to 4 people & only 1 spot is left

Where: 48 Homestead Lane

When: 6pm Wednesday Evenings / 7am Saturday Mornings

Don’t be left behind!

If physical limitations weren’t an issue, what would you be excited to do?

Do you worry when you’re out and about that you won’t be able to keep up, or are you always looking for a spot to sit down?

Do you NOT accept invitations to do things or go places because you’re worried you won’t be able to keep up, or that you’ll hurt yourself, or be embarrassed?

Here is the thing ~ the energy it takes WORRYING about all those things is MORE exhausting than the effort it takes to to turn it around.

When a client tells me they did something they NEVER would’ve even TRIED to do before we started working together? THAT is the best part of doing what I do.

I’ve been working with a woman for 6 months who REALLY wanted to be in shape to ski with her grandkids. So, she showed up 2x each week. She dedicated the time and energy. EACH workout I reminded her of what her goal was. To be ready for this ski trip. To ski with her grandkids!

And she DID IT! No worries about slipping, no worries about hurting her knees. She got to make these AWESOME memories with her grandkids. She wasn’t sitting, watching from the ski lodge with a cup of tea. She was out there with them. And they’ll remember that.

How amazing and INSPIRING is that?

It didn’t happen by accident. She TRAINED for it. We worked on her leg strength, her balance, her confidence.

If you want to be a grandma/grandpa who gets out there ~ let’s GO!

>>CLICK HERE if you’re ready to learn more.

Talk soon!

~ June Melia; MS Athletic Training

ACE Certified Personal Trainer

IIN Certified Health Coach

ACE Certified Fitness Nutrition

WWW.FITBYJUNE.COM

P.S. Think it’s not possible? I get it. But let’s talk and see what you need to make it happen. CLICK HERE

Your Health Baggage

Many of my clients were put on diets when they were kids. Maybe their pediatrician told them they were overweight and needed to diet. Maybe they joined their mom at Weight Watchers meetings. Maybe their parents fed their skinny siblings different then they fed them.

Years and years of mental baggage often wrapped up in shame, guilt, and FAILURE.

So what can you do about this? Feeling hopeless, like a healthier more fit life is impossible (so why waste time and energy on it?) is an understandable reaction.

1. Stop relying on the scale or BMI to be your ultimate goal. If the scale is the end all be all for your health and fitness goals, you’re more likely to be frustrated. I can’t tell you how many of my clients feel amazing, on a roll, and taking amazing care of themselves UNTIL they step on the scale and see no weight change. If the scale consistently makes you feel WORSE (and sabotaging your health and fitness goals) then it’s time to toss the scale out the window.

2. Have a meaningful activity goal to keep you motivated.Completing a 5k, a challenging hike, or learning a new physical skill. Take it away from weight and towards accomplishments and skills.

3. Find support. Hire a coach, or join a exercise group that will keep you in line and motivated even when you’re not super inspired yourself. Something that won’t let you slip through the cracks.

Old mental baggage is the BIGGEST hurdle to getting where you want to be. Overcoming this and working through them is crucial if you REALLY want what you want.

Need a hand? Come visit my new, bright, private fitness studio here in Stow Center.

>> CLICK HERE to set up a time to talk.

~ June Melia; MS Athletic Training

ACE Certified Personal Training

ACE Certified Fitness Nutrition Coach

IIN Certified Health Coach

WWW.FITBYJUNE.COM

Hey, Sugar…

Unless you’ve been living under a rock, you know that sugar has a HUGE negative impact on our health ~ both mentally and physically,

And sugar is REALLY tough to quit. Like, REALLY hard. It is a legit addiction.

Not to mention, it is in EVERYTHING.

  • Yogurt
  • Cereal / Granola
  • Meal Replacement Bars
  • Pasta Sauces
  • Energy / Sports Drinks

And did you know that processed carbs (bread, pasta, cereal, crackers, etc) has the same impact on our bodies as sugar does? It’s a DOOZIE!

And the more processed carbs you eat, the more you crave. It’s an endless cycle ~ a loop that is REALLY hard to get off.

The pull is REAL. I get it.

I’m helping my new clients take control of their health.

Clients who have:

  • Metabolic Syndrome (a mix of stored belly fat, high blood pressure, high cholesterol, elevated blood sugar)
  • Prediabetes.
  • Type 2 diabates

Here is the thing : all of this is reversible. All of this is changeable! You can get your health back. You may just need a little support.

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>>CLICK HERE to take my metabolic syndrome / type 2 diabetes quiz (are you at risk?)

>>CLICK HERE if you KNOW you NEED to make a change and would like to learn more about working together.

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Talk Soon!

~ June Melia; MS Athletic Training

ACE Certified Personal Trainer

ACE Certified Fitness Nutrition Coach

IIN Certified Health Coach

WWW.FITBYJUNE.COM

“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.” Karen, Hudson

“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” Erika, Stow

“With knowing my objectives and her belief in me; June gave me the confidence to do what I needed to reach my goal of losing 25 pounds in three months for my son’s wedding” Denise, Acton

“Your encouragement, advice, suggestions, guidance, and words of wisdom helped me reach my goals. I have lost about 10 lbs, been able to walk into my closet and wear what I want, have built in good, clean eating habits” Maureen, Stow

Worried about type 2 diabetes? {New Program!}

I’m running a special program for people who are struggling with very specific health concerns:

People who:

  • Have type 2 diabetes.
  • Are pre diabetic (insulin resistant).
  • Are concerned about excessive belly fat and its health implications.

>> CLICK HERE and take this quick quiz. Once you take the quiz I’ll reach out with more info.

~ June Melia; MS Athletic Training

WWW.FITBYJUNE.COM

Does Dieting Work?

If you’re like most Americans, at some point in your life you’ve been told that to lose weight you need to ‘move more, eat less”.

Working in fitness and health for 17 years, I’ve seen SO MANY people try to lose weight by moving more and eating less.

Some progress is made. Pounds do come off. Inches are lost. Maybe weight loss is sustained for a small chunk of time. Then they ‘lose their focus’ (aka get hungry) and the weight starts creeping back up again. (Can you relate?)

MOST people who have struggled with their weight have tried this. And they usually try it multiple times ~ and at some point feel like a failure because the weight comes back on.

Here are my top 3 Tips to try INSTEAD of just eating less:

1. ADD fats. If you choose to go low(er) carb, and are dropping processed, simple carbohydrates from your diet, add in FAT. Coconut oil, nut butters, avocado and (dare I say?) grass fed butter and meats all have super healthy fats which will keep you satisfied, keep your insulin levels from spiking, and craving MORE processed refined carbs.

2. Add High Intensity Exercise (Strength Training) into your Routine. Once you’ve created a strong fitness base (exercising most days of the week for 4-8 weeks) add in some High Intensity Anaerobic Workouts.

3. Create Boundaries. Eat within a smaller time frame. Intermittent Fasting is a great tool you can use to create boundaries around your food habits. Start with a 10 hour window (breakfast at 9am, dinner done by 7pm) and see you you feel.

Take on either just one, or all three of these habits and let me know how you do!

~ June Melia; MS Athletic Training

ACE Certified Personal Trainer

ACE Certified Fitness Nutrition Coach

IIN Certified Health Coach

WWW.FITBYJUNE.COM

P.S. Are you living with Metabolic Syndrome? Pre diabetes? Type 2 diabetes? With the right nutritional, exercise, and lifestyle changes you CAN reverse it all!

I would love to help you in 2018! CLICK HERE to learn more!

Are you healthy? {QUIZ!}

Very early in my Personal Training career, I had a client who was living with Type II Diabetes. He was in his 60s, super nice, but he was struggling with complications that come with Type II Diabetes.

He wasn’t enjoying his Golden Years. He shuffled because he couldn’t see well and couldn’t feel his feet. He wore velcro sneakers because he had lost feeling in his hands and couldn’t tie shoe laces. He had already had a heart attack. And he wasn’t really old! He just seemed old because he had such poor health.

One time he came to me with a ‘funny story’. He had put his sneakers on one morning. When he went to take them off hours later his wife noticed he had blood all over his socks. When they looked closer, taking off his socks, they noticed something REALLY scary. He had left a WHOLE SET of keys in his shoes. He had spent hours walking around with a set of car keys in his shoes, cutting up his feet to the point where he was bleeding. And he had no idea because his diabetes caused poor circulation and numb feet.

People living with Type II Diabetes often suffer from diabetic neuropathy ~ causing loss of circulation and feeling to the feet. Increasing risk of infection and limb amputation.

And all this begins with Metabolic Syndrome (aka Syndrome X). Metabolic Syndrome can be a precursor to Type II Diabetes. Both Metabolic Syndrome AND Type II Diabetes are REVERSIBLE.

With proper education, focus, and determination Metabolic Syndrome and Type II Diabetes are REVERSIBLE.

Are you at risk?

>>CLICK HERE to take the Quiz!

I’ll get back to you with your results.

See you soon!

~ June Melia; MS Athletic Training

ACE Certified Personal Trainer

ACE Certified Fitness Nutrition Coach

IIN Certified Health Coach

WWW.FITBYJUNE.COM

🍳Skip Breakfast? 🍳

My clients are always worried about skipping meals. They are worried that skipping meals will screw up their metabolism, make them hangry, and make them overeat at meal times.

But the REALITY is that skipping meals can benefit your fitness, health, and weight loss goals. And it doesn’t ‘screw up your metabolism’ when done the right way.

I started skipping breakfast consistently when, several years ago, I joined a 9:30am yoga class. I always loved practicing yoga on a empty stomach ~ so this meant I would eat my first meal after 11am. After yoga class I would come home and make myself some scrambled eggs and avocado on cilantro sprouts. (so good!)

And I noticed some things through this process:

  • I wasn’t really hungry in the mornings. Eating first thing was more of a habit.
  • Eating breakfast just made me hungry ~ kicking off cravings & grazing the rest of the day.
  • I felt better mentally when I skipped breakfast. I felt more focused and motivated.
  • My yoga workouts felt AWESOME on an empty stomach. And these weren’t sleepy yoga classes ~ they were athletic hot yoga classes.
  • I was getting leaner in my midsection.

And later on I learned that this is actually a THING. Skipping a meal (or shortening your feeding time during the day) is called Intermittent Fasting. And science shows that it is REALLY good for us.

And, for people with type 2 diabetes, various forms of fasting or skipping meals is shown to have an awesome impact on lowering blood sugar levels!

So, if you skip breakfast, it really isn’t a big deal AT ALL ~ and it could even be a super healthy option for you.

People at higher risk for developing type 2 diabetes:

  • Store fat around their midsection
  • Have high blood pressure / on medication for high blood pressure
  • Have high cholesterol / on medication for high cholesterol
  • Have high fasting blood sugar levels

>>CLICK HERE to schedule a time to talk.

~ June Melia; MS Athletic Training

ACE Certified Personal Trainer

ACE Certified Fitness Nutrition Coach

IIN Certified Health Coach

WWW.FITBYJUNE.COM