Melanie Sobocinski FITNESS

Melanie Sobocinski FITNESS

Wednesday, April 29, 2015


Ever have that cute tank top on and you have a little bulge hanging over your bra back there?
These little simple moves will help you get rid of them in no time.
Repeat this sequence 3 to 4 times through.
Click on the picture to see full workout.
Move #1 lay on your stomach, abs held in thigh and take your arms out as if you are making the letter "T", keep your tumbs up and pulse your arms.
Move#2 Same as above but move your arms into the letter "Y"
Move #3 Take those arms straight above as if you were the letter "I"
Move #4 Now you are extending your arms straight overhead and pulling them down into a "W", hold it tight there for a second and release.
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Tuesday, April 28, 2015

Low carb meatballs and ZOODLES!!

Zoodles and Meatballs
I wanted to share this low carb "spaghetti" recipe with you.
Here is what you will need:
1-2 pounds of LEAN ground beef
1 packet of Italian dressing mix
1 egg
4 zucchini
2 avocado
lemon juice
3/4 c olive oil
AND of course a VEGGETTI to make your zoodles.
Ok, so first I made the meatballs
preheat the oven to 350.
Add meat, egg, Italian dressing mix and garlic to a bowl and mix together.
Form into little meatballs and cook in the over for about 30 minutes.
While the noodles are cooking I made my zoodles. Clean the zucchini and spin away in your VEGETTI. Put "noodles" in a large pan with about 3 tbsp. of olive oil and some garlic powder and simmer on low.
While everything else was cooking, I made my avocado sauce.
2 avacados, a squeeze of lemon juice, garlic powder, 3/4 c of olive oil..add it all to a food processor OR blender and blend until smooth.
Once the meatballs are done and the zoodles are warm, I put it all on a plate and topped it with the avocado sauce.
I will definitely be making this one again soon.

Sunday, April 26, 2015

How to Avoid Emotional Eating

How to avoid emotional eating.

We don’t always eat to satisfy our hunger. We also turn to food for comfort, stress relief, or as a reward. Unfortunately, emotional eating doesn’t fix emotional problems. It usually makes you feel worse. Afterward, not only does the original emotional issue remain, but you also feel guilty for overeating. Learning to recognize your emotional eating triggers is the first step to breaking free from food cravings and compulsive overeating, and changing the habits that have sabotaged your diets in the past.

Some people eat when they’re sad, some eat when they are happy or nervous. The trick is to find out what makes you emotionally eat and figure out how to avoid it. Yes, you may think it is easier said than done but you can do it.

Emotional eating is using food to make yourself feel better—eating to fill emotional needs, rather than to fill your stomach. Every time you overeat or feel compelled to reach for your version of comfort food, take a moment to figure out what triggered the urge. If you backtrack, you’ll usually find an upsetting event that kicked off the emotional eating cycle. Take note of what it was you felt that made you eat out of emotion.

In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step.

You need alternatives to food that you can turn to for emotional fulfillment.

If you’re sad and feel lonely, call a friend who can always make you laugh.

If you’re anxious, hop up, turn on the radio and dance it out, take a walk or workout.

If you’re exhausted, take a hot bath or have a cup of tea.

If you’re bored, which is usually my trigger, read a book, watch a movie or turn to an activity you enjoy like a craft or something.

When all else fails, I brush my teeth, no joke. Nothing tastes good after you have just brushed your teeth. It takes away my urge and sometimes I forget about eating or what it was that made me want to eat.

There have been times that I have gone to bed or taken a nap to avoid emotional eating. I would catch myself doing it at night and still do sometimes. This way, I thought, no one would know. Well when they wake up and the cookies are gone, they know.

It’s not always easy to avoid it but if you know what it is that causes it you have to try to redirect it into something other than eating, or overeating. Finding an alternative is going to be your best avenue.

Saturday, April 25, 2015

Does muscle REALLY weigh more than fat?

Muscle weight more that fat

Have you ever heard that?

Hmm, does it? Does muscle really weigh more than

 A pound of muscle VS a pound of fat, which
 weighs more? I think a pound is a pound right? 

SOOO, muscle does NOT weigh more than fat.

Muscle is more dense than fat, which means it takes

up less space than fat. You could be working your

butt off and not seeing the scale move in any

direction but you may notice your clothes are fitting

better. You are building muscle and burning fat!
Don’t quit. Keep going!!

There are many benefits of building muscle:

1. Burn more calories. Unlike fat, muscle beefs up
your metabolism to help you burn more fat and calories throughout each day.

2. Improve appearance. When done properly, strength training can greatly improve your posture and help to prevent joint pain.

3. Build confidence. Strong muscles and joints increase your level of confidence in your abilities to perform many lifestyle activities.

4. Prevent injury. Strength training can build stronger muscles and more limber, flexible joints, which play a crucial role in preventing injury.

5. Increase bone density. Weight bearing activities improve your bone density and reduce bone loss. This helps to prevent osteoporosis.

Don’t always trust that scale to tell the truth on all
the changes that are going on through your weight
loss journey. Just hang tight and keep doing what
you're doing and to meet your goals.

Friday, April 24, 2015

The Secret to getting a lean body.....

The Secret to getting a lean body…

The secret is, there is no secret. If someone tells you there is an easy way or a short cut, they are lying. Don’t buy into the quick fixes that are out there. The truth is, if you want the body you desire to live in, it is going to take hard work and consistency.  Once you get there it is going to take effort to maintain it. You can’t take the quick fix and stop all efforts once you get there. It doesn’t work that way.

You may have to get sweaty and sore to get where you want to be AND you will definitely have to make some changes to your eating habits.  That’s all there is to it. There is no secret, no quick fix, no magic potion.

You can hate the ones who are there if you want but just remember, they worked hard to get there and to stay that way. You should be proud of their efforts and dedication and know that YOU can do it too. All it takes is taking the first step.  Don’t compare your first step to someone else’s 100th step.

I can tell you this, fit and healthy taste better than any junk food out there….

Eat right and get in your exercise and you’ll find the secret to getting lean. You must fuel your body properly, you can't starve yourself "lean". What works for one may not work for the other but I can tell you that if what you’re doing now to get there isn’t a permanent lifestyle change, then don’t expect permanent results.

The most important thing I can tell you is that YOU should feel comfortable in your own skin and with who you are. When you focus on that and the health aspect of it all, the rest falls into place.

Thursday, April 23, 2015

Could your thyroid be the issue?

Could your Thyroid be the issue?

Did you know more than 12 million Americans have some form of thyroid disease, including hypothyroidism and hyperthyroidism? Many don’t even know.
It may be small, but your thyroid is your body’s power center. Take care of it and it can pay off when it comes to your fitness. If you notice you seem to be doing all you can to lose weight and get in shape and things aren’t quite going in the right direction for you, you may want to have your thyroid checked out.

Your thyroid is small but mighty. This small butterfly shaped gland at the lower part of your neck is responsible for many things that go on in your body. Your thyroid not only affects your metabolism, but it also affects many other things, like your heart rate, cholesterol levels, body weight, digestion, energy levels, muscle function, fertility, menstrual regularity and mood.

Your thyroids job is to produce and balance 2 hormones: thyroxine (T4) and triiodothromine (T3). When the balance is off and the thyroid cannot produce enough hormones, it is referred to as hypothyroidism (underactive). I myself have an underactive thyroid. On the other hand, hyperthyroidism, (overactive)occurs when your thyroid produces too much hormone. At one time, I also had hyperthyroidism.

Overactive thyroid  is characterized by weight loss, I weighed about 99 pounds when mine was overactive, jitters, I couldn’t hold my hands still, fatigue, tremors and heart palpitations. My resting heart rate was usually anywhere between 130 and 140.

When medicine couldn’t control bring my thyroid function down my doctor decided to treat me with radioactive iodine, which in turn destroyed my complete thyroid function.

Today, I have an underactive, if you want to even use the word active, thyroid. I take meds to control it. Symptoms of underactive thyroid are weight gain, fatigue, feeling cold and heavy or irregular periods.

Thyroid disorders are not preventable and may be genetic. My mother had 80% of her OVERACTIVE thyroid removed in high school; I think I know where I got it from. There are steps you can take to help keep it tip top shape.

Stay lean, keep your BMI under 40.

Maintain your iodine levels. You can find iodine in seafood.

Hit the Gym. This will help keep your metabolism up.

Manage stress. I know easier said than done right.
As much as I try to do the above listed steps, there are just times that my thyroid wins that is when I get it tested. I generally have it tested every year since having the treatment. I felt like it was a little off at the beginning of this year, I was seeing weight gain and just felt a little sluggish.  Upon having it tested my doctor raised my dose of medication and things are all good now. It’s good to know the signs and know when you should get it tested.

Wednesday, April 22, 2015

Chicken and Mushroom Recipe

What's for Dinner?
Here is something that is quick, easy and DELICIOUS!!
All you need is a few chicken breasts. Cut them up and then cook in a pan with a stick ( YES, I said I whole stick) of grass fed butter. Once the chicken is no longer pink, add the mushrooms and some garlic powder. Cover and simmer until mushrooms are done.
See, quick and easy!! You'll love it!! 

Tuesday, April 21, 2015

Need some motivation on getting your workout done?

Need to Perk up your Motivation?

Not sure how you’re going to get that workout in?

Here are 3 great ways to PERK it up!!

1 If you plan to workout in the morning set 2 alarms. Yep, I said two. You can’t hit snooze on 2 different alarm clocks all morning. Set one on the other side of the room so you actually have to get out of bed to shut it off.

2. Use a calendar to mark off all the days you will be working out and set a specific time. You have to schedule in your workout time if you plan to be serious and get it done.

3. Listen to high energy music to help get you going and keep going. Get a little “Eye of the Tiger” going to get you started.

4. Try working out with a workout buddy. It’s fun and adds a little fun competition to your workouts. You can motivate each other.

Think about how great you’ll feel once you are done and what a great thing you have done for your body and your health.

21 Day Fix SNEAK PEEK!!

Have you been wondering what all the BUZZ is about this 21 Day Fix thing?

Let me fill you in a with this little sneak peek of the meal plan portion and a little workout.

It's not another diet. In fact, it's EXACTLY the opposite. 21 Day Fix lets you EAT! Only in just the right portions, so you don't feel miserable and deprived - but you CAN finally start losing weight.
What's the secret? Seven exclusive containers. Each one is color-coded for a different kind of food, and pre-measured for the precise portion. You'll never have to "eyeball" your measurements again—if it fits in the container, you can eat it! 

Here's a little sneak of  3 day meal plan on the 21 day fix. The amount of food you are allowed to eat is based on a scale that goes by your weight. This one below is for the 1200 to 1500 calorie group.




8 oz. Almond Milk
Chocolate Shakeology
½ Banana
Tsp. Almond butter
2 Eggs
Mixed berries
8 oz. Almond Milk
Chocolate Shakeology
½ Banana
Tsp. Almond butter
Almond Butter
Greek Yogurt
Chicken Salad
Mixed Salad w/ tomatoes, cucumbers and peppers
Grilled Salmon
Brown Rice
Greek Yogurt
Sunflower Seeds
Flank Steak
Sweet Potato
Taco Meat
Corn Tortillas
Lettuce and Tomatoes
Grilled Chicken
Mixed Vegetables
21 D/F dressing
Coconut oil
Cottage Cheese

Combine this eating plan with one 30-minute workout a day. That's all. It's that simple! Take a sneak at one of the 21 Day Fix workouts...Click the picture below for the workout.

No more calorie-counting. And NO starving!

Click on the containers to learn more !!
Forget about counting, cups, and calories. When it comes to losing weight, simplicity equals success. These seven color-coded containers and Shakeology® shaker cup deliver exactly the right portions every time, so you never eat too much or (too little). Fill them up as directed in the Eating Plan - and you will lose the weight!
  • Green—Veggies
  • Purple—Fruits
  • Red—Proteins
  • Yellow—Carbs
  • Blue—Healthy Fats
  • 2 Orange—Seeds & Dressings
  • Shakeology Shaker Cup—Drinks
Average weight loss with 1 round of the 21 day fix is 10 pounds. Average inches lost, 13. Would you like results like this? Click on the containers in the picture above to get in contact with me. I'd love to help you get healthy and fit.


Throw away that scale

Why is it that the scale meals so much to us women? If you’re like me, the number on the scale has the power to mess with your mind and your progress. Well, it ends here! Get rid of the scale and take back the power.

The number on the scale is just that, a number, and nothing else. It doesn’t mean much when you are trying to transform your body. Just because you don’t see the numbers moving doesn’t mean you aren’t making progress. Instead of gauging your progress by stepping on that stinky old scale, go by how you feel and look.



Here are some great tips on how to measure your progress without using the scale.

1. Listen to compliments. When someone says “You look great” OR “Wow! Have you lost weight?” Take that as your progress being noticed by others.

2. Pick your favorite pair of jeans to gauge your progress. Are they fitting better? This is a great gauge to tell that your body is changing. PROGRESS!

3. Pay attention to your energy levels. AS you get closer to your fitness goals, you will notice you have more energy. SUCCESS!

4. Take progress pictures. Do it at the same time of day and wear the same outfit. This will show you accurate progress during your journey.

5. Be sure to take measurements with a tape measure.  Inches lost are a much better indicator of your progress than the numbers on the scale.


It is perfectly normal for a woman’s weight to fluctuate by 3 to 5 pounds in one day. Again, another reason not to look at the number on the scale.

Monday, April 20, 2015

Benefits of Drinking Lemon Water

Benefits of drinking lemon water

Lemons are loaded with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium and fiber.
Why put a lemon in your water?

It will give your immune system a boost.

     Lemons are full of vitamin C!! Vitamin C is your immune systems jumper cables.

POTASSIUM- which is good for heart health as well and brain and nerve function.


Lemon juice aids in digestion by loosening toxins in your digestive tract, it helps relieve symptom of indigestion such as heartburn and bloating.


It helps flush out toxins in your body by enhancing enzyme function, stimulating your liver

Freshens your breath.

It also helps relieve toothaches and gingivitis.   

Helps keep your skin blemish free.

It can also be applied to scars to reduce their appearance, along with wrinkles.

Helps you lose weight by reducing your hunger cravings.

Reduces inflammation by decreasing the acidity in our body. It also removes uric acid in your joints, which is the main casue if inflammation.

Gives you an energy boost. The scent along will brighten your mood.

Helps fight viral infections..throw some in your tea with a little honey to help with a cold.


Sunday, April 19, 2015


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Tuesday, April 7, 2015

Benefits of using a foam roller

Benefits of Foam Rolling

Wouldn't it be nice to end every active week with an intense deep-tissue massage to help ease your muscles? Well, you can, with your very own foam roller. This is what we call the “poor mans massage”

There are many reasons why massaging out the tight knots in muscles is an important part of your workout routine, even if you already stretch regularly. Why? Because no matter how much you stretch, the buildup of fascia that creates muscle knots that won't go away,  can lead to many different problems. This much I know. I had a VERY tight IT band and hamstring and it lead to knee problems until I worked with it.

Here are a few reasons why foam rolling is good for you…

  • Helps prevent common injuries.
  • One of the most important reasons for a regular foam-rolling routine is to prevent those often too common exercise-related injuries. Many runners, for example, become painfully well acquainted with their IT band if they don't take care to massage the band of tissue. IT band syndrome and other similar flare-ups can be caused by too-tight muscles. Foam rolling every day ensures you are massaging away fascia buildup in your muscles, in order to help prevent those areas from becoming injury trigger points. I can tell you this, the foam roller saved me when my IT band was tight.
  • Helps you de-stress.
  • Had a hard day? Foam roll your worries away. Digging for those knots releases tension that is built up in the connective tissue to keep you less stressed. I sometimes do this before I go to bed.

  • Keeps you flexible.
  •      Building up your flexibility is key for any fitness routine, Stretches that lengthen your hip flexors, for example, can help combat tightness from sitting as well as lower back pain. I know this all too well with my herniated disc issues. Me and my foam roller are great friends when it comes to my lower back pain.


  • It’s aids in circulation

Improved blood circulation throughout your skin, fascia, muscles, and even tendons and ligaments where you can access them with a foam roller. Through improved blood circulation, more efficient exchange of nutrients and waste products at a cellular level, leading to better overall cellular function and inter-cellular communication. It’s kind of like that “AHHHH” moment when it’s all said and done with.


I can tell you that when I first started using the foam roller there were times I would scream because I had such tight muscles. The more I use it, the better it gets. Rolling out those tight muscles is definitely something you should be doing at least 3 times a week. Your body will thank you , I promise.