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    M E L A N I E B R O T H E R S
    @melsfitnessandfood

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Shoutout to @kaitlynmccluskey for making sure I posted again...it’s been too long! But I finally finished my 2 hardest exams yesterday thank god and my day today has been so good so far! My class got cancelled so Got to go grocery shopping, workout, and make this bomb ass lunch😍 2 fried eggs, avocado, kale, and whole wheat low cal wraps😊 this meal took 5 mins being healthy in college does not have to be long/difficult🙃🍳
Shoutout to @kaitlynmccluskey for making sure I posted again...it’s been too long! But I finally finished my 2 hardest exams yesterday thank god and my day today has been so good so far! My class got cancelled so Got to go grocery shopping, workout, and make this bomb ass lunch😍 2 fried eggs, avocado, kale, and whole wheat low cal wraps😊 this meal took 5 mins being healthy in college does not have to be long/difficult🙃🍳
Hi everyone sorry I haven’t posted in a while!! This week has been the craziest week, my grandma has been in the hospital, I sprained my wrist so my workouts have been thrown off, I haven’t been sleeping at all , and round 2 of exams are starting again😫 hoping to get back on my normal routines this weekend! Tonight’s din: citrus seasoned salmon, broccoli, and banza pasta! 🍝🥦
Hi everyone sorry I haven’t posted in a while!! This week has been the craziest week, my grandma has been in the hospital, I sprained my wrist so my workouts have been thrown off, I haven’t been sleeping at all , and round 2 of exams are starting again😫 hoping to get back on my normal routines this weekend! Tonight’s din: citrus seasoned salmon, broccoli, and banza pasta! 🍝🥦
PUMPKIN OATS😛 today I finished week 2 of LIIFT 4! It’s a lot more arms then I normally do but also a lot less abs and booty so hopefully the change up will pay off:) Tomorrow I have our first tournament of the year so hopefully we do well!! Have a great weekend everyone😊
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Oats mixed with cinnamon, topped with banana, homemade roasted pumpkin seeds, and 1 TBS of no sugar added pumpkin butter from my favorite farm😍😍
PUMPKIN OATS😛 today I finished week 2 of LIIFT 4! It’s a lot more arms then I normally do but also a lot less abs and booty so hopefully the change up will pay off:) Tomorrow I have our first tournament of the year so hopefully we do well!! Have a great weekend everyone😊 : : : Oats mixed with cinnamon, topped with banana, homemade roasted pumpkin seeds, and 1 TBS of no sugar added pumpkin butter from my favorite farm😍😍
FUN FACT!! Brussels sprouts used to be my least favorite food in the world and now they are one of my faves:) my taste buds have changed so much since I started eating healthy a year ago! I used to have to force the veggies down and now I look forward to them so much😍 sorry I’ve been MIA it’s exam szn😫 but for tonight’s din👉🏼 Turkey burger with asparagus, Brussels sprouts, yellow baked potato slices, and tomato on some mixed greens😍🥗🍅
FUN FACT!! Brussels sprouts used to be my least favorite food in the world and now they are one of my faves:) my taste buds have changed so much since I started eating healthy a year ago! I used to have to force the veggies down and now I look forward to them so much😍 sorry I’ve been MIA it’s exam szn😫 but for tonight’s din👉🏼 Turkey burger with asparagus, Brussels sprouts, yellow baked potato slices, and tomato on some mixed greens😍🥗🍅
Joining my beautiful and strong sister @feedyourselfwithlove_ on her #whatfeedsyoursoul campaign. There is so much in this beautiful life that brings me happiness. I am most thankful for my incredible family and friends. I’m also very thankful for my health and my loved ones health. I started this journey a year ago to create the healthiest version of myself possible. Through this, I developed a love and passion for fitness and nutrition. I am blessed to be able to wake up every morning and do what I love. Sometimes we take these little things for granted so it is important to remind ourselves how lucky we are for what we have that is beautiful in life.
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SHOUTOUT TO @eatbanza FOR THIS INCREDIBLE MEAL😍 chickpea pasta with an avocado sauce, chicken, tomatoes, and pine nuts🍅🍝🥑 fuelin up for a long library study sesh that I’m about to have:)
Joining my beautiful and strong sister @feedyourselfwithlove_ on her #whatfeedsyoursoul  campaign. There is so much in this beautiful life that brings me happiness. I am most thankful for my incredible family and friends. I’m also very thankful for my health and my loved ones health. I started this journey a year ago to create the healthiest version of myself possible. Through this, I developed a love and passion for fitness and nutrition. I am blessed to be able to wake up every morning and do what I love. Sometimes we take these little things for granted so it is important to remind ourselves how lucky we are for what we have that is beautiful in life. : : : : SHOUTOUT TO @eatbanza FOR THIS INCREDIBLE MEAL😍 chickpea pasta with an avocado sauce, chicken, tomatoes, and pine nuts🍅🍝🥑 fuelin up for a long library study sesh that I’m about to have:)
Happy exam season😫 I’m very stressed but these shrimp tacos made me happy🙃 I found 80 cal whole wheat tortillas, filled them with shrimp cooked in a little bit of seasoned salt and chili powder, brown rice, black beans, avocado, chopped tomatoes, and a little cilantro😍 also people have been asking me if I use protein powder and the answer is no!! I believe I get enough protein from the foods I consume. In nutrition class this week there was a question on the board that started our discussion that read “can we get fat from consuming too much protein?” Long story short The professor said yes because if we take in too much, our system can’t process it correctly. We talked about how there’s a misconception that eating as much protein as possible is healthy! Any way just found it interesting and that is why I feel that for me, getting my protein from my food is sufficient🙃 hope that helps for anyone who’s been askin!🍅🌮🍤🥑
Happy exam season😫 I’m very stressed but these shrimp tacos made me happy🙃 I found 80 cal whole wheat tortillas, filled them with shrimp cooked in a little bit of seasoned salt and chili powder, brown rice, black beans, avocado, chopped tomatoes, and a little cilantro😍 also people have been asking me if I use protein powder and the answer is no!! I believe I get enough protein from the foods I consume. In nutrition class this week there was a question on the board that started our discussion that read “can we get fat from consuming too much protein?” Long story short The professor said yes because if we take in too much, our system can’t process it correctly. We talked about how there’s a misconception that eating as much protein as possible is healthy! Any way just found it interesting and that is why I feel that for me, getting my protein from my food is sufficient🙃 hope that helps for anyone who’s been askin!🍅🌮🍤🥑
What a busy week😔 but can’t be sad with this salmon salad😍 I swear salmon is not the only thing I eat lll it’s just my fave! Dinner deets👇🏼
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Salmon, Brussels sprouts, strawberries, and red quinoa on a bed of mixed greens🍓🥗
What a busy week😔 but can’t be sad with this salmon salad😍 I swear salmon is not the only thing I eat lll it’s just my fave! Dinner deets👇🏼 : : : Salmon, Brussels sprouts, strawberries, and red quinoa on a bed of mixed greens🍓🥗
I’m in heaven 😍 tonight’s din: roasted brocc, avocado, salmon, brown rice, and sautéed tomatoes🍅🥦🥑
I’m in heaven 😍 tonight’s din: roasted brocc, avocado, salmon, brown rice, and sautéed tomatoes🍅🥦🥑
Sorry I’ve been mia! Gettin back into the school routine but! Tonight’s din: chicken, 1 cup of kale, kabocha squash, sweet potato, and peaches🍑
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Part 5 and the final part! So a couple more changes I made when I got to college 1.) being that I cut down added sugars. I was shocked to learn that some foods have more added sugar than you should have In an entire day! An ex being a muffin I saw at the airport. Learning about this helped me to make healthy but still tasty swaps! 2.) a lot of people ask me what I do when I go out. The answer is I try to stay away from sugary and mixed drinks as much as possible!  And 3.) a huge thing that I think gets a lot of college students is eating after a night out. I found that at 1am I was not truly hungry enough for another full meal! So I make sure I eat a filling dinner before I go out and don’t bring my wallet out with me! These are just some things that have helped me and questions I’ve gotten from people! Hope this helps:)
Sorry I’ve been mia! Gettin back into the school routine but! Tonight’s din: chicken, 1 cup of kale, kabocha squash, sweet potato, and peaches🍑 : : : Part 5 and the final part! So a couple more changes I made when I got to college 1.) being that I cut down added sugars. I was shocked to learn that some foods have more added sugar than you should have In an entire day! An ex being a muffin I saw at the airport. Learning about this helped me to make healthy but still tasty swaps! 2.) a lot of people ask me what I do when I go out. The answer is I try to stay away from sugary and mixed drinks as much as possible! And 3.) a huge thing that I think gets a lot of college students is eating after a night out. I found that at 1am I was not truly hungry enough for another full meal! So I make sure I eat a filling dinner before I go out and don’t bring my wallet out with me! These are just some things that have helped me and questions I’ve gotten from people! Hope this helps:)
Some vids from my workouts this past weekend😊 
PART 4: so when I got to college last year the gym intimidated me to the point where I refused to go. So I decided to get Beachbody on demand bc I was able to do these videos in my dorm! They have a wide variety of videos so every day I would do a different body part, legs, arms the next, abs etc... and then go for a run after. When it started to get Cold I went to the gym but only used the treadmill. I also walked everywhere I could. I lived on the 4th floor and always used the stairs no matter what. I truly believe in these little changes. Also I pair Cardio with muscle building workouts. Beachbody offers lots of great cardio videos if running isn’t your thing. Adding workouts into my routine was a big part of my journey but I still truly believe it is “20% workouts, 80% what you do in the kitchen”
Some vids from my workouts this past weekend😊 PART 4: so when I got to college last year the gym intimidated me to the point where I refused to go. So I decided to get Beachbody on demand bc I was able to do these videos in my dorm! They have a wide variety of videos so every day I would do a different body part, legs, arms the next, abs etc... and then go for a run after. When it started to get Cold I went to the gym but only used the treadmill. I also walked everywhere I could. I lived on the 4th floor and always used the stairs no matter what. I truly believe in these little changes. Also I pair Cardio with muscle building workouts. Beachbody offers lots of great cardio videos if running isn’t your thing. Adding workouts into my routine was a big part of my journey but I still truly believe it is “20% workouts, 80% what you do in the kitchen”
Dinna tonight👉🏼 salad with a sweet potato, hard boiled eggs, and grapes! Wasn’t really in the mood for meat tonight!
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PART 2: going to college is a big adjustment. I made a lot of changes regarding my health that were tough for me at first, but eventually became a routine and passion of mine. I became super dedicated to these changes and this mindset is what got me to where I am today. So one big change I made was working out. I made sure I found time to get a workout in every day with the exception of rest days. So for me that meant having to wake up between 6 and 7 every morning. The gym used to terrify me so I got beachbody on demand and was able to work every part of my body with videos in my dorm room. After I went to the gym just to run. The combination of  muscle building and cardio helped me lose weight. Another change was what I was eating. I made healthy switches in my meals and began to see changes. Also I walked everywhere I could and always took the stairs even though I lived on the 4th floor. I’m a strong believer in the little changes:) :
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Part 3: When I got to college I made huge improvements in what I was eating. This was tough to do in the dining hall but I did it by avoiding fried foods and foods cooked in a lot of sauces. I also learned about portion control and making sure I had balanced meals. Another thing I felt to be key is to make substitutions and to not restrict! Meaning if I wanted a cookie, I would eat 1 instead of 3! Now I am a sophomore and have a house so I am able to cook for myself now 🙌🏼
Dinna tonight👉🏼 salad with a sweet potato, hard boiled eggs, and grapes! Wasn’t really in the mood for meat tonight! : : : PART 2: going to college is a big adjustment. I made a lot of changes regarding my health that were tough for me at first, but eventually became a routine and passion of mine. I became super dedicated to these changes and this mindset is what got me to where I am today. So one big change I made was working out. I made sure I found time to get a workout in every day with the exception of rest days. So for me that meant having to wake up between 6 and 7 every morning. The gym used to terrify me so I got beachbody on demand and was able to work every part of my body with videos in my dorm room. After I went to the gym just to run. The combination of muscle building and cardio helped me lose weight. Another change was what I was eating. I made healthy switches in my meals and began to see changes. Also I walked everywhere I could and always took the stairs even though I lived on the 4th floor. I’m a strong believer in the little changes:) : : Part 3: When I got to college I made huge improvements in what I was eating. This was tough to do in the dining hall but I did it by avoiding fried foods and foods cooked in a lot of sauces. I also learned about portion control and making sure I had balanced meals. Another thing I felt to be key is to make substitutions and to not restrict! Meaning if I wanted a cookie, I would eat 1 instead of 3! Now I am a sophomore and have a house so I am able to cook for myself now 🙌🏼
SEPTEMBER 2ND 2017. The day I decided to change my life. Today i am celebrating 1 year of a healthy lifestyle, 20 pounds down, muscle gain, and being able to maintain a balanced lifestyle. In honor of my 1 year, I will be posting multiple times to take you through what I did to be able to change my lifestyle for the better while starting my freshman year in college. So PART 1: I’m gonna start with the why. When I was in 8th grade I found out I had scoliosis. I was always super active but was told I would need to be in a plastic brace for 20 hours a day for 3 years. My confidence plummeted, I became way less active, and gained a little weight. Then junior year in high school people started getting their license, my town does not have much to do so I started going out to eat a lot with my friends. I will never forget senior year when I took a step back and thought, how could I let myself get to this point. Yes I wasn’t happy with the way I looked, but I began to be interested in nutrition and then started worrying about my health. So I made it my goal to become healthy in college. When I told people about my goal, some people laughed, others told me that it would be super hard to do in college. So I thought watch me. And here we are, 1 year later, feeling great, healthy, and happier than ever that I decided to make a change when I did. So Here’s to many more September 2nd celebrations🥂
SEPTEMBER 2ND 2017. The day I decided to change my life. Today i am celebrating 1 year of a healthy lifestyle, 20 pounds down, muscle gain, and being able to maintain a balanced lifestyle. In honor of my 1 year, I will be posting multiple times to take you through what I did to be able to change my lifestyle for the better while starting my freshman year in college. So PART 1: I’m gonna start with the why. When I was in 8th grade I found out I had scoliosis. I was always super active but was told I would need to be in a plastic brace for 20 hours a day for 3 years. My confidence plummeted, I became way less active, and gained a little weight. Then junior year in high school people started getting their license, my town does not have much to do so I started going out to eat a lot with my friends. I will never forget senior year when I took a step back and thought, how could I let myself get to this point. Yes I wasn’t happy with the way I looked, but I began to be interested in nutrition and then started worrying about my health. So I made it my goal to become healthy in college. When I told people about my goal, some people laughed, others told me that it would be super hard to do in college. So I thought watch me. And here we are, 1 year later, feeling great, healthy, and happier than ever that I decided to make a change when I did. So Here’s to many more September 2nd celebrations🥂
Gotta love a good ole turkey roll salad for lunch😍 also had some Fage yogurt, watermelon, and some @theskinnypop of course!🤗 this past week has been such an amazing experience for me! I did a cross country road trip with my sisters and got to visit many new states! This meal was amazing! We had to eat out a lot and I made healthy choices but man I can physically feel the difference just from home cooked meals! Today I hit the gym with @sarah_guida which felt amazing after 49 hours in the car lol back to school next week so more posts to come!
Gotta love a good ole turkey roll salad for lunch😍 also had some Fage yogurt, watermelon, and some @theskinnypop of course!🤗 this past week has been such an amazing experience for me! I did a cross country road trip with my sisters and got to visit many new states! This meal was amazing! We had to eat out a lot and I made healthy choices but man I can physically feel the difference just from home cooked meals! Today I hit the gym with @sarah_guida which felt amazing after 49 hours in the car lol back to school next week so more posts to come!
Dinner Deets👇🏼 :
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Grilled Salmon, roasted Brussels sprouts, roasted peppers, and a rice cake with an avocado rose😍🥑🌶
Dinner Deets👇🏼 : : : : Grilled Salmon, roasted Brussels sprouts, roasted peppers, and a rice cake with an avocado rose😍🥑🌶
So this next week I will be in the Adirondacks for vacay!! People tend to think that Vacation is an excuse to eat whatever they want or not workout, so I will be posting about how I stay in routines for this next week! First thing my sister and I did this trip was stop at Whole Foods along the way to buy healthy food to cook for during the trip! This morning I did a 10 min ab workout from 21 day fix and then ran 3.14 mi and did a hill workout with my sis @devonseidell (see story for details)! After a morning of swimming this oat bowl topped with berries and pb hit the spot for lunch😍😍😍😍
So this next week I will be in the Adirondacks for vacay!! People tend to think that Vacation is an excuse to eat whatever they want or not workout, so I will be posting about how I stay in routines for this next week! First thing my sister and I did this trip was stop at Whole Foods along the way to buy healthy food to cook for during the trip! This morning I did a 10 min ab workout from 21 day fix and then ran 3.14 mi and did a hill workout with my sis @devonseidell (see story for details)! After a morning of swimming this oat bowl topped with berries and pb hit the spot for lunch😍😍😍😍
Dreaming of this breakfast I made for dinner last night😋
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An omelet with spinach, tomatoes, avocado, and hash browns made with only 1/2 tbs of olive oil and salt😍🥑🍅🍳
Dreaming of this breakfast I made for dinner last night😋 : : : : An omelet with spinach, tomatoes, avocado, and hash browns made with only 1/2 tbs of olive oil and salt😍🥑🍅🍳
oats topped with banana, strawberries, and 1tbs of chia pudding😍
oats topped with banana, strawberries, and 1tbs of chia pudding😍
HAPPY NATIONAL AVOCADO DAY🥑 :
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Celebrating today with this turkey, avocado, tomato, onion, and spinach wrap!!🍅🥪
HAPPY NATIONAL AVOCADO DAY🥑 : : : : Celebrating today with this turkey, avocado, tomato, onion, and spinach wrap!!🍅🥪