Melanie Sobocinski FITNESS

Melanie Sobocinski FITNESS

Monday, September 30, 2013

MOTIVATION MONDAY

" The first step towards getting somewhere is to decide that you are not going to stay where you are."
What does that mean to you? Not staying where you are? Are you willing to make that first step? Somethings are easier said than done. If you are looking to improve yourself you must be willing to take a step forward in the direction of your goals. You need to have a plan to figure out how you are going to get there and just keep moving in that direction. Write yourself a list of what your plans are, look at them daily. Keep them where you can easily see them to remind you of what you are shooting for.If you wait for perfect conditions you will never get it done. 


Take that leap of faith. You'll be glad you did.

Friday, September 27, 2013

Foodie Friday..Eggplant parm??

So the other day I made a sweet little lunch dish that was pretty delicious if I do say so myself.
INGREDIENTS; 1 Eggplant, 1/2 c. spaghetti sauce, garlic powder, lactose free mozzarella cheese.

COOKING DIRECTIONS: Slice eggplant and saute in pan with olive oil and garlic until slightly cooked, place in shallow pan over small amount of sauce, cover each slice with cheese and top them off with sauce. Cook in oven at 350 for about 15 minutes or until cheese melts....MMMMMM good!




Here's one more for ya..HAPPY FALL Y'ALL

Who needs Starbucks? Not me, this is a much healthier option. Ask me how you can get your healthiest meal of the day. Shakeology will help with digestion, bloating and give you more energy.

Wednesday, September 25, 2013

WORKOUT WEDNESDAY..tone up the triceps.

Call them what you want. Bat wings, bingo arms or just plain FLAB, they always seem to be the hardest part to tone on our bodies. Now, while you cannot spot train certain areas of your body and there is no rhyme or reason as to what spots your body picks to oxidize fat, there are still ways to tighten up and tone. Today I will be showing a few ways to help that problem area on the back of the arm. You could use weights, resistance bands or even your body weight. If you do not have weights handy use water bottles or even soup cans. So here we go...
using a chair, put your hands on the chair behind you fingers facing your booty. Your legs can either be bend at the knee or straight. Straight leg is harder. Be sure you squeeze your shoulder blades together and have your elbow facing to the rear not the sided. Slowly bend your elbows and allow your body weight to be your resistance. 10-12 reps.


You can do this one standing or sitting in a chair. Raise your arms behind your head and bring to the position shown in the picture. Straighten your elbow to extend the weight above your head, not in front of your head, slightly near the back of your head. 10-12 reps.

 Bend Forward from the waist and kick your arm back bending the elbow and straightening back. Be sure to keep the elbow still and always slightly higher than your back. 10-12 reps.
YES, this one is called the skull crusher, meaning do NOT drop it or you WILL crush your skull. Laying on your back, place your arms exactly the way mine are in this picture. You will only be moving with the elbow joint. Straighten your arms above your head and back down, keeping you arms still from elbow to shoulder. 10-12 reps






In a pushup position on your knees or with straight legs, bring your arms directly even with your shoulders. The width of your hands should be right about even with your body width. Lower yourself down as you would in a regular pushup however your elbows should go to the rear of your body not to the sides. 10-12 reps.

I would go through at least 2 to 3 sets of these exercises each being 10 to 12 reps. Hopefully this will help you to wave goodbye without your arm flab waving too!! This is a pretty stubborn body part to deal with. What is your most stubborn body part? If you let me know I can give you tips in my future posts!! Enjoy the rest of your Workout Wednesday, be sure to drink plenty of water and ALWAYS stretch after you have worked out.

Monday, September 23, 2013

MOTIVATION MONDAY

Happy Monday everyone, you have made it to another week. I honestly think we need motivational reminders to keep us going. We are actually the one in charge of the way we feel and react to all that happens around us. I know in this day and age it is very hard to find some kind of positive thing to keep you smiling and going every day. I try to find some kind of good in everything I see or do. What do you find motivated you the most? For me, I can honestly say it is the people I work with and see on a daily basis at my job. I have encountered many different types of people with many different stories. I work in a gym as a personal trainer and fitness instructor and I am also a fitness coach in my own business. The people I have come in contact with truly have motivated me. Seeing them accomplish their health and fitness goals and doing things they never thought they could do motivates me. Just when they think they can't push any further, they do and I see the look in their eyes or hear the excitement in their voice. I love sharing in their excitement. I recently met a client of one of my coworkers and I would like to share her story. If this doesn't motivate you then I don't know what will.




  • I am 31 years old, a wife, a mother of 2 kids and knew I had to change my lifestyle. I had toppled over the 300 lb mark and just new I had to change it or it could really start to affect my health. On March 12, 2013 I decided I wasn't going to be over weight anymore and get healthier. So I did, from that day on till now and for the future I made myself go the gym everyday, even on weekends, and get in a great workout to lose the weight. Seems intense, yes it was, but looking back it is all worth it. There are and were many hard challenging days of why am I doing this? Days I was so sore, not felling well, tired, or a day with a schedule that seems so busy to make it to the gym, but I always found a way cause I knew that that would be the only way I would lose the weight, not sitting around making excuses. Some days I would not want to be at the gym or eat something yummy but I fought off the bad thoughts and made myself keep on going, and I always felt better and proud that I did great for yet another day. I needed to change my lifestyle to be a happier healthier person for myself and my family. After a few weeks to a month I really started to notice a big difference in my body and with my endurance with my workouts. Seeing the changes made me feel like I can do anything! Me I never thought I could lose weight. I had set my goal to loose 100 lbs by the end of this year, and I was able to meet that goal at just 6 months of hard work and dedication to myself. Tears are brought to my eyes when I think about how I actually did it. Life throws curve balls at you often and you have to not let anything derail you, keep your eye on the prize and you will be the happiest you could ever be! I can honestly say I feel amazing and yes I am very proud of myself! I say start, keep going and don't give up. If you think you could never lose weight and its just to hard, well I said that too, and look 101 lbs gone forever!! I love going to the gym everyday and I never would've thought that would be me. Slow and steady wins the race, keep your mind in it too and you will achieve your goals! I feel so much better from working out daily and eating healthier. I am so thankful for me being able to achieve my goals and change my life for the better. You too can do it!



     I'd like to thank Lisa for sharing her story with me and allowing me to share it with all of you.



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     BELIEVE YOU CAN AND YOU WILL


    Enjoy your Monday and go out there and motivate someone. I will be back on WORKOUT WEDNESDAY, with a feature workout for a certain stubborn body part. Can you guess which body part it is?

Friday, September 20, 2013

FOODIE FRIDAY!!!

So being a mom of 3 sometimes it's hard to figure out what to make for meals. Lord knows no one in the house likes to eat the stuff I eat most of the time. I want to start sharing with you some of the things I eat and make..so today I will be sharing a breakfast recipe with you!! It is always hard to get my meals all together with everything we have going on in this house. Things change around here like the direction of the wind so I TRY to get as much done ahead of time as far as meal planning goes. The other day I made me some breakfast "cupcakes". Now, you may want to call them something else but the whole "cupcake" thing makes me feel like I am eating something somewhat like a cupcake so just let me have it that way!! So here is what I made...  





  • 4 eggs, 5 egg whites
  • 2 hand fulls of spinach
  • 5 pieces of nitrate free bacon
  • 1 tsp. coconut oil 
    Preheat oven to 375...Mix eggs together, let sit, cook bacon and spinach in separate pans.
    grease cupcake pan.
    Once the bacon and spinach are cooked mix together in a bowl. Spoon small amount of bacon/spinach mixture into each muffin cup. Pour egg mixture over bacon and spinach. 
    Cook for 15- 20 minutes. Cool and enjoy!!
     Now you could of course substitute the bacon and spinach with whatever else you would like and make the same way!! I made a dozen of these little buggers and took some to work with me as a meal!! I hope you enjoy!! I look forward to sharing more recipes with you on my FOODIE FRIDAY's!! Have a great weekend! 

    THE FINISHED PRODUCT!!







    Wednesday, September 18, 2013

    WORKOUT WEDNESDAY!!!

    SO here it is Workout Wednesday!! Did you all get in your workout today?? WHY should you work out? Well, let me tell you a few benefits of exercise....It lowers your blood pressure, lowers the risk of type 2 diabetes, boosts your energy, builds aerobic power, maintains your immune function, reduces body fat and builds lean muscle mass, keeps your bones strong, reduces the risk of arthritis, improves your mood and lowers anxiety. How do you feel after you exercise? Do you have a feeling of accomplishment? I know I sure do. For example, I while back push ups were quite hard for me, even on my knees, NOW I can do BIG GIRL push ups!! I have that feeling of accomplishment when I know I can do more than I could last time.
    Some people think there is a magic pill, or wrap or special magic drink to help you lose weight. Will you be doing that for the rest of your life?? The idea is to exercise and eat healthy..it is a change of lifestyle that you have to work on EVERY day!! Once you are able to get to where you want to be then you will know how to maintain yourself and keep your weight where you feel comfortable. You can't expect to go eat a fried twinkie and take a pill or sprinkle some magic dust on it and not have go to your hips!!
    Oh gym memberships and exercise programs are expensive...you want my answer to that... So is high blood pressure, diabetes and heart disease, now go get your workout on!

    Monday, September 16, 2013

    MOTIVATION MONDAY

    We all lack motivation from time to time. No one wants to clean their house but once they do it, they like the way it looks clean. NO ONE really wants to get up and go to work on Monday morning but we all like the check at the end of the week. We all have our bad days yet we somehow find a way to come out of that funk. Whether it's your job, your relationship, your home life, your exercise habits, your eating habits, your school life, we all some how find a way to get us through things. Always try to remember WHY and HOW you get your self motivated to make it through this stuff! What keeps you going during those unmotivated times? Maybe it's something someone says or does that helps you through. Are you possibly that someone who helps another person without even knowing it? you never know! Always know that there is someone else out there who has is worse than you do. We all hit a wall, but it's what you do after you hit that wall that really matters!! Hold your head up high and keep moving forward. Do the unexpected, go that extra mile, find that line of expectation and exceed it!! "Don't wish it were easier, wish you were better." -Jim Rohn

    Thursday, September 12, 2013

    INTRODUCTION!!!

    Allow me to introduce myself..my name is Melanie and I am a married mother of 3. I am a personal trainer, group energy instructor and a fitness coach. I have been in the fitness industry for quite some time now. I would like you to join me on my journey of health and fitness...As a result of having 3 C sections I have always been conscious about my abdominal area so I decided to go on a MUFFIN TOPLESS journey and work on that wonderful area that we all HATE! I hope to inspire you to get fit, eat better or even just feel better about yourself!! My goal is to reach out to as many people as possible and make a change in their life by just even one thing that I say or do!