Fitness & Nutrition Coaching

Trainer-Led Workout

Like a group exercise class, but tailored to you, with personal attention to proper form, intensity, and motivation to get the most benefit from the movements without injury. Choose the focus you need – stamina, strength, flexibility, mobility, or a combo.
(Up to 4/session allows for cost splitting, though personal attention lessens with more)

  • 30-min: $40
  • 45-min: $60
  • 60-min: $80

Personalized Fitness Program

A comprehensive look at your fitness goals, and any current issues hindering your workouts or daily movement, and an ongoing plan and guidance to get you there.

  • initial assessment appointment to get baseline numbers to track progress: body composition, circumference measurements, resting HR, recovery HR, upper body strength, flexibility, and before pictures
  • 1-hr sessions, as often as you’d like, to learn, review, and go through the workout plan, with adjustments as needed
  • online written plan with detailed notes and pictures, to complete the exercises on your own between sessions, updated as needs and abilities change
  • accountability by checking in with successes and struggles between sessions

1 hour session: $100
*10% discount for package of 8 (must be used within 3 months)

Nutrition Coaching

Weekly guidance plus daily check-ins, to move your eating habits away from a dieting mentality toward confidently enjoying food you feel good eating (even pizza, ice cream, and a bun on your burger) while seeing progress toward your goals.

No dieting mentality for you? See below —>

Through consistent practice of small, doable actions, that easily fit into your current life, along with nutrition education and perspective to challenge your thoughts (which dictate all your actions, conscious or not!), the transformation is slow but real and lifelong.

  • initial intake to fully understand goals, eating behaviors, thoughts, preferences, stress levels, sleep, and current food intake to check for deficiencies
  • assessment appointment for baseline measurements, body composition, and before pictures
  • 30-min weekly coaching session (phone, video call, or in person)
  • daily check-ins for accountability with your personalized action/practice
  • post intake/assessment appointment to track changes physically and mentally 

$290/month
*5% discount for 6 months
*10% discount for 12 months

—> Are you thinking, “I don’t go on diets. I know they don’t work long term. I just try to eat better and exercise more. More veggies, less processed/packaged foods, cut out the white carbs, eat less … when I do those things, I lose weight. I’m just not always doing those things, I need do them more, but I know what to do and I eat pretty healthy already.”

That use to be me and the more I learned, the more I realized how much dieting mentality I actually had without ever having gone on an actual diet plan. The diet culture, aka our culture, is very pervasive. 

See if you answer yes to any of these?

  • worry that you eat too much
  • think about how your stomach feels pushing on your pants
  • feel guilty and defeated when you feel stuffed or eat “bad”, “heavy”, “carb-y” foods
  • eat something you were trying to pace yourself on, or avoid, and decide to just finish it off to get it out of your house so you can eat well tomorrow
  • plan meals (or workouts) really well for a bit only to “fail” to keep it up and feel like you need to figure out a better plan/start from scratch
  • think of foods as “bad” and “good”
  • feel a little out of control at restaurants, parties, and on vacations and worry about the weight gain from it
  • eat well all day and feel less in control and frustrated at night
  • tell family members to hide foods you don’t want to have to struggle not to eat
  • base how you’re doing solely on the scale that morning
  • never really seem to feel full/satisfied; seems like you could always have more

All those thoughts can happen without ever following a diet. We’ve been fed a lot from the billion dollar diet industry. It’s time to eat how people are meant to eat. Noticing physically what our body wants and needs from food, savoring and enjoying it, and not letting it cause so much stress and worry. There’s another way and I invite you to discover it with me! 

When you look back (typically after 6-12 months), it’ll seem strange that you actually use to …
… eat ice cream straight from the freezer (with a helping of guilt) since you now enjoy it with pleasure, while feeling satisfied after a normal amount, and not gaining weight
… let veggies rot in your fridge (with a helping of guilt again) but now you mostly get through them and even want them more often
… consider “full” to be a much fuller feeling than what you consider it now
… eat so seemingly few calories yet couldn’t lose weight where now you’re satiated and feel lighter, trimmer, and happier

These changes don’t happen overnight. They happen with practice and you slowly turn into that naturally lighter, more carefree eater without really noticing you’ve done a big thing to change. Just like learning to play an instrument or speak another language. 

Group Nutrition Coaching

Spend 3 months in an online group setting, enjoying the education, motivation, practice, individual coaching help, and accountability while working on actions that help you move toward the carefree eater you want to be.

  • rid yourself of diet myths and thinking
  • eliminate food confusion
  • gain awareness and accountability
  • trust your food decisions
  • feel confident, content, and satisfied in any food situation
  • improve energy, mood, and stamina
  • lose weight without deprivation

The first week includes an initial assessment of your current food intake and eating behaviors, plus how you see yourself when you’ve arrived at your goals. The subsequent 11 weeks consists of lessons via our private Facebook group and individual coaching calls – a weekly 20-minute session (zoom or phone) to discuss the action you’ll focus on and practice, personalized to you, for the week, as well as review your wins and struggles from the previous week.

At any time, you can ask questions or simply check-in in the group or privately, as needed for help navigating food decisions, worries, thoughts, struggles, and just to vent or rejoice at your small wins.

I’ll also post an easy, healthy, delicious recipe to try each week along with a live video showing how to make it, including some kitchen hacks that make it easier to add healthy things to meals.

Weekly lessons include: 
– strategies for getting a good variety of protein, veggies, healthy fats, and fiber
– making feel good meals and snacks
– how we think and behave around food at home vs. restaurants/parties/vacations
– finding our biggest limiting factors in our eating habits
– hydration and sleep and how to improve each
– how to keep your mindset positive to change food behavior
– how to notice and name thoughts to see progress in eating decisions

My coaching is about helping you move toward eating like a carefree, stress-free eater who moves past all of these types of thoughts:

  • worrying that you’re eating too much
  • thinking about how your stomach feels pushing on your pants
  • feeling guilty when you feel stuffed or eat “bad”, “heavy”, “carby” foods
  • eating something you were trying to pace yourself on or avoid and deciding to just finish it off to get it out of your house so you can eat well tomorrow
  • planning meals (or working out) well for a bit only to “fail” to keep it up and feeling like you need to figure out a better plan/start from scratch
  • labeling foods as “bad” and “good”
  • feeling a little out of control at restaurants, parties, and on vacations and worrying about the weight gain from it
  • eating well all day and feeling less in control and frustrated at night
  • telling family members to hide foods you don’t want to have to struggle not to eat
  • basing how you’re doing solely on the scale that morning

New habits take practice – we can tell ourselves over and over that we just need to eat more veggies but what does that actually mean and look like? That’s what we need to practice. When we want to be good at playing the guitar, we don’t just beat ourselves up for not being able to play a song, and decide that on Monday, we’re just “going to play that song already! Geez, why can’t we get our act together! Perfect guitar playing starts Monday!” That’s why diets don’t work. We force actions we’re not use to taking, it sucks and is hard, and we fall back into normal habit patterns and wonder why we can’t stick to anything. We “stick” to stuff all the time .. our current ingrained habits .. and most of us have more healthy ones than we realize .. and we can make really small shifts in those habits and see some amazing results. Pretty soon, we’ve taken our habits and moved them along the healthier continuum and we find ourselves more easily and naturally keeping weight off, feeling more energetic, sleeping better, etc.

“That’s it, I’m buying tons of veggies, chopping them all on Sunday and having a super veggie week! With no carbs and no wine! I can’t take it anymore, why can’t I do this!?”

Compare that negativity and unrealistic amount of habit change all at once to this..

“I’m really proud that I bought some veggies and used them up in dinners this week. I even had some with my eggs in the morning! Looking for little ways to sneak veggies in is actually feeling fun – and surprisingly making me feel really good and even more positive about my eating. I’m going to keep trying this!”

How you think about your actions and choices around food matters so we’ll work on mindset as well.

Diet mentality helps us feel like we have to start from scratch, change everything, white knuckle it, and endure. My approach helps you find and establish habits you will carry on, to always find it easy not to gain weight on a vacation or over the holidays, fret less about what you’re eating and truly enjoy it, and solve the puzzle about why you can’t stop snacking at night or overeating at meals. We’ll focus on what you already do well and build on it, working on doable actions that lead to real skills that help you reach your goals while reframing food moments without diet-like thinking.. learn how to eliminate feelings of guilt and see your food choices as helpful information about what feels good for your body. You’ll feel happier and more content and begin to trust your daily decisions about what, when and how much to eat without needing to follow a plan

Our coaching relationship will always be me as your guide with zero judgement. Every food choice you make simply helps us learn and get data on your decisions and your body, not “out” you for anything. When you eat 2 candy bars for a late night snack, you should be chomping at the bit to tell me about it, never worried what I’ll think. That’s simply information to help us solve the puzzle. If we walk backwards through your day, we can find what may have been the first domino to fall and work on actions that can change that. Dieting simply says “don’t eat after dinner”. My approach figures out why you’re eating after dinner, helps you learn to naturally not want to, AND helps you not feel guilty when sometimes you do. That’s how a non-dieter operates and it works for life.

My coaching helps you move at your pace toward an overall healthier lifestyle including nutrition, exercise, sleep, hydration, and stress management. This isn’t quick weight loss, but you’ll be amazed at how much better it feels to lose a little weight so naturally while feeling energetic, positive, hopeful, confident, relaxed, and content as you hone your new habits, versus losing a lot of weight fast while feeling drained, overwhelmed, uneasy or unhappy about what it would take to sustain it.

3-month groups starts Jan, May, and Sept (plus remain in the Facebook group thereafter to keep the accountability, motivation, and helpful reminders): $700
Add on 30-min coaching calls any time for $50


Combine any training, programming, and/or nutrition coaching for a 10% discount.

To learn more and/or discuss your goals and needs, contact me any time via text, email, or phone.
mel@melzafit.com
707-853-2831

Past Coaching Programs

Food Freedom

Weight Loss Coaching Group

Feb 7 – Apr 4, 2021

Are you tired of the endless search for a diet or set of food rules that will finally work, forever? When we try to adhere to plans and rules, life inevitably gets in the way, creating a cycle of “off” and “on” that fails to build the skills and habits necessary to simply trust our day to day choices. If you’ve struggled with weight loss for too long, are skeptical of finding long term success from fad diets and strict food rules but find them hard to resist out of desperation, and are ready to put time and energy into practicing habits that move you toward the body you want, my coaching group might be the perfect fit.

We’ll spend 8 weeks turning the tiresome diet mentality on its head through weekly group Zoom sessions, weekly individual coaching calls, accountability and community in a private Facebook group, and journaling our thoughts and feelings around food to recognize what’s steering us toward overeating when we think it’s just our broken willpower or damaged metabolisms.

Weekly Group Sessions (on Zoom, recorded):
Sundays (time TBD based on group)
Topics Include

  • Understanding & practicing fundamental eating behaviors that help no matter what you’re eating
  • Learning to notice and appreciate true hunger, satiation & satisfaction
  • Getting in touch with physical hunger and fullness cues
  • Making “Feel Good Meals” and snacks that leave you energetic and content
  • Reading food labels and appreciating food prep
  • Finding movement that feels good
  • Practicing habits to include whole, real foods more easily
  • Ridding yourself of all-or-nothing, good vs bad, guilty thinking (no one who succeeds for life with their weight is a dieter)
  • Noticing and improving your thoughts before, during, and after eating for a lifelong relationship with food that always serves you
  • Practicing stress reduction without guilt, improving sleep, and staying hydrated
  • Understanding your limiting factors and making the most impact practicing skills
  • Reflecting on small consistent wins and the confidence to rinse and repeat for a lifetime vs. big temporary wins that leave you uncertain and needing to “start” again. (Hint: no restart needed with ingrained habits)

You’ll practice daily actions tailored to you from a personal, weekly 30-minute phone call and will report and journal your practices daily via our private online Facebook group. I’ll interact daily in the group, providing motivation and thought -provoking reflections of thoughts around eating, such as realizing we’re scarfing food down quickly out of a feeling of guilt.. for not choosing a healthy meal or serving too much or too little.. thoughts we’d never realize without paying attention enough to be able to say it out loud. In addition, I’ll share recipes, food prep ideas, and exercise instruction videos such as how to properly strengthen or release tight, nagging muscles.

Before we begin, you’ll complete an online intake/food behavior questionnaire and join me in a welcome group Zoom call on Sun, Jan 31st, where we’ll get to know each other, work on finding the deeper reasons for our goals and what we’re hoping for, learn what to expect through the 8 weeks, and be guided through baseline measurements and before pictures (along with a positive mantra if weighing and measuring causes you anxiety. These are for your eyes only unless you choose to share at the end or beyond that).

I look forward to leading you toward more energy and clarity, along with a more relaxed and fulfilling relationship with food and exercise. Let’s not only say goodbye to unwanted inches but feel more confident and content than ever before that you can continue down that path. This is slow, sustainable change, even when life is imperfect, and I’m excited to help you achieve it!

Who: Women 25-69
Cost: $395 (max 10 participants)

Add optional Fitness Coaching (online or outdoor if local):
Individual: $48/session
Buddy: $27/person/session

Interested? Please complete this form by Fri, Feb 5th and I’ll be in touch!
https://interest.melzafit.com

TESTIMONIALS (from my 1st Coaching Group 2020)

Thank you Melanie!  This has been a wonderful program!  I learned so much and changed in ways I never expected.


It helped in unexpected ways which was interesting. I thought I just wanted someone to tell me what to eat and when to eat it which of course hasn’t worked in the past. But it turns out I don’t like people telling me what to do or giving me unwanted advice, LOL. What Really helped me was all of the different options and different methods for changing the way I think about food. And now I’m more focused on making healthy meals and adding things to meals like veggies instead of avoiding things. And I’ve learned that I can change habits without it killing me, haha.


Two of the biggest things for me were eating less and then stopping and waiting to see if I really needed more. It’s a simple lesson that I’ve heard 1 million times but I don’t know why it never worked before and now it did. The other was getting out in the sunshine every day. That has made a huge difference in my outlook, giving me more exercise, and helped me sleep.  Also, larger breakfasts and more nutritious breakfasts really helped me eat much less at lunch.  It’s counterintuitive but it really worked.


Learning to eat so that you can get up and still be energetic was the biggest thing for me.  Also having protein and grains in meals.  I always viewed grains as the enemy and I still eat them sparingly but they are satiating.  Seeing your meals was also beneficial.  You ate like a normal person!  The funny thing is I never thought I’d be satisfied with a 5 pound loss but I feel like now I know what to do and it’s not hard to do and I can keep losing.  Thanks for a great program!


One of the most beneficial things was having you list the positive changes I made each week because I never really focused on those or paid attention.  Focusing on wins felt amazing.  Also, the posts about food thoughts were very helpful.


So I got tired of photographing my food and posting, but I have been paying attention to what I eat. This weekend I was at the beach for three days. I focused on fruits and vegetables and walking and besides having an amazing time I was down 2 pounds when I returned!


Thanks Melanie! I stayed exactly the same weight so although my goal was loss, I think I’ve managed not to slowly gain so my next goal will be to actually lose:) eating cleaner, and smaller portions and also no guilt when I eat more or have treats. Feels more healthy of a mindset for sure.


So, reflecting on what’s been helpful for me from the past 8 weeks, I think one of the biggest things was the weekly review. Just having a scheduled time to talk to Melanie and review how the last week had gone and re-up my intentions for the coming week I think was immensely positive. So I’m going to keep that going, just talking to myself 🙂


This last week it was “over” so I totally slipped up on photographing my meals, and I noticed by yesterday that I was falling back into the old habit of grabbing one thing and “snacking”, instead of putting together a well rounded plate.


Those well-rounded plates, where I serve up everything I’m going to eat before I sit down with (rather than grazing my way through the kitchen) really helped me feel like I was eating like a normal person, and also have a much better idea of how much I’m *actually* eating from day to day. Since taking photos of things helped with that, I’m going to try to continue with that, just for the sake of having a record, and _knowing that I’m going to have a record_, even if it’s not public!


Another thing about rounding out my snacks that really surprised me was what adding some whole grains did for me. I’d gotten into the mentality that grains and carbs were bad for me, and I used to mostly try to avoid grains of all kinds. But adding a little bit of whole grain regularly made my food a lot more satiating. When I’d just eat a spoonful of peanut butter, I’d go back and eat 3 more big spoonfuls within a half an hour. But if I add a piece of toast, and some carrots to that, maybe a small scoop of cottage cheese, then I’d feel satiated the first time, and not end up eating like half a cup of peanut butter.


I now have a nice arsenal of small habits and behaviors that I know I like, and that I also feel confident help me with having reasonable hunger and “eating like a normal person”, instead of worrying about what i’m eating, and going on weird cycles of fasts and things. (There is definitely growing evidence that intermittent fasting probably has some health benefits etc etc, but when I’m doing it I feel guilty! and embarrassed to tell people about it, so probably that alone is a sign that it’s not great *for me*). So I can look through that toolkit (at my weekly review!) and know that I have things to tweak to help me move in the right direction. And because of that I’m optimistic that things are going to continue to get better, and I’m going to keep practicing these things and getting better at them with time.


Working with Melanie helped to change my mindset from diet mentality to feeling content with little changes that lead to those results over time.


Flatten Your Curves

Weight Loss Coaching Group
Oct 19 – Dec 11, 2020

Are you tired of the endless search for a diet or set of food rules that will finally work, forever? When we try to adhere to plans and rules, life inevitably gets in the way, creating a cycle of “off” and “on” that fails to build the skills and habits necessary to simply trust our day to day choices. If you’ve struggled with weight loss for too long, are skeptical of finding long term success from fad diets and strict food rules but find them hard to resist out of desperation, and are ready to put time and energy into practicing habits that move you toward the body you want, my coaching group might be the perfect fit.

We’ll spend 8 weeks turning the tiresome diet mentality on it’s head and learning to eat, move, and live better. I’ll provide weekly lessons via email on eating behaviors, mindset, food choices, food buying and cooking skills, movement, and recovery. You’ll practice daily habits tailored to you from a personal, weekly 15-minute phone call and will interact daily via our private Facebook group. There you’ll share your progress, get feedback and questions answered, and support and be supported by others while soaking up all the valuable accountability and camaraderie. Additionally, I’ll provide recipes, food prep ideas, tips, exercises, and workouts via posts and live videos (recorded). Before starting, you’ll complete an intake questionnaire, a 3-day food journal, and be guided through baseline measurements and before pictures (to share later if you choose).

I look forward to leading you toward more energy, vitality, clarity, and confidence, plus a more relaxed and fulfilling relationship with food and exercise and a reduction in those unwanted inches by helping you make slow, sustainable change, even when life is imperfect.

Who: Adults 18-69
Cost: $320 (max 10 participants)

Interest Form: Please complete by Sat, Oct 17 and I’ll be in touch!
https://interest.melzafit.com


Fall Food & Fitness Coaching Group 2018

In a supportive, connected group setting, experience confidence, happiness, fulfillment, and motivation while spending 5 weeks on …

  • building consciousness and habits that fit into your everyday life rather than putting real life on hold while you buckle down. This is not a diet!
  • improving energy & digestion, enhancing your mood, enthusiasm for life & finding more clarity, reducing bloating & lethargy, and losing inches and/or weight
  • learning and practicing skills for a lifelong ability to take small actions that keep you thriving and improving your metabolic function.
  • stepping away from the diet roller coaster’s lose, lose, lose situation.. lose weight, lose metabolic function, & lose long term at weight management
  • supporting one another in practicing new weight management skills while celebrating the smallest of victories with a like-minded group
  • reaping the benefits of a coach, always the quickest and most fun way to stay focused on learning new skills

Just as learning a language or an instrument takes instruction and repeated skill practice, so does learning and becoming proficient at weight management. Those who stay trim for the long haul aren’t finding and adhering to magic diets, shakes, and pills. They’re simply spending a lifetime treating food as the pleasurable, medicinal sustenance it is and listening to what their bodies need. It takes practice, but we can all learn these skills. Let’s do this!

Prep Time (Oct 10 – 14):

  • Complete the Eating Behavior Worksheet (online form)
  • Initial Weight, Measurements, and Before Pics (guide provided) * In-person measurements (before & after), including body fat calipers if desired ($20)

Week 1 (Oct 15 – 21):

  • LEARN: The components of a Feel Good Meal
  • PRACTICE: Eating Slowly
  • VIDEO: Stretch To Feel Your Best

Week 2 (Oct 22 – 28):

  • LEARN: Portion estimation using your hands
  • PRACTICE: Eating to satisfaction/80% full (The Hunger Game – online form)
  • VIDEO: Build Strength To Feel Energetic

Week 3 (Oct 29 – Nov 4):

  • LEARN: Why Carbs, Fats, & Proteins Are All Important
  • PRACTICE: Noticing & Rewording Your Thoughts Before & After Eating (Behavior Awareness – online form)
  • VIDEO: A Circus Of Circuits

Week 4 (Nov 5 – 11):

  • LEARN: Tips & Ideas For Food & Fitness Success
  • PRACTICE: better vs. best choices at each meal (All-Or-None – online worksheet)
  • VIDEO: HIIT Fit In 5

Week 5 (Nov 12 – 18):

  • LEARN: Tips & Ideas For Sleep, Recovery, & Stress Reduction
  • PRACTICE: Listing successful habits & choosing a new personal habit (with the help of the coach) for this week (Make It A Habit – online form)
  • VIDEO: ABsolute Back Support

Post Program (Nov 19 – 22):

  • Complete the Eating Behavior Worksheet again for comparison
  • Weight, Measurements, and After Pics
  • Points tallied and cash back rewarded for those who reach 80% or more of total possible points!
    *80% = $20; 90% = $35; 100% = $50; best relative results in weight/ measurements = $30
  • Practice your skills on Thanksgiving Day! Prove you can feel good physically and mentally during a holiday that emphasizes overeating .. enjoy the goodies while still feeling good!

Daily Tasks (Oct 15 – Nov 18)

  1. post once each day to our private Facebook group with:
    • Colorful Closeups (pics of your Feel Good Meals) along with a brief description of what’s included
    • Sweaty Selfies (pics of your gleam & glow after workouts) along with the type and duration of the exercise
    • Optional additional sharing about how you did with sleep, hydration, emotions, thoughts, feelings, etc.
  2. track your daily points (all but the food points which I’ll track for you) on our private shared Google Sheet (link will remain at top of Facebook group).
    • Exercise points: Enter the number of minutes you spent doing intentional exercise in these 3 categories: Intense, Steady, & Restorative (a key will be provided at top of Facebook group)
    • Hydration points: 1 for seeing light yellow to almost clear in the restroom all day, 0 for not
    • Sleep points: 1 for getting 7.5 or more hours of sleep the previous night without looking at a screen in between, 0 for less sleep or screen time interruptions

Sign-Up Deadline: Wednesday, October 10

Cost: $119 (PayPal mel@melzafit.com, Venmo @melzafit, or Apple Pay 707-853-2831)


Upcoming Programs

Walk It Off Nutrition Coaching

This program will be for those starting from the beginning, whether you’ve never paid attention to exercise and nutritious eating or you used to but have gotten farther off course than you wanted. It will consist of a weekly group walk (with your homework being 2 additional walks through the week), slowly adding resistance work into the walks over time, and always stretching at the end. There will also be a step-by-step approach to adding healthy nutrition skills, taught and discussed during the walks, and practiced with check-ins for accountability throughout the week. It’s basically nutrition coaching while you move with additional accountability online between sessions. Though you would need to be local to join the walks, non-locals can still participate, taking equivalent walks on theirs (or better yet, with other locals) and listening to audio of the nutrition coaching discussions.

N.E.A.T. & Eat Feat


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