melodiealexander

Hey everyone! It’s been a long time. 

I intend to start writing again because I have been but also wanted to catch you all up.

Having six kids and owning a business has had its challenges. Social media presence is something I decided to get away from. Watching videos that aren’t relevant to my life, spending time on it when I could be doing something much more productive. I’ve changed to podcasts, listening and reading books, playing and reading with my kids more.

I started to slowly figure out where my purpose was/is. Physically the workouts were there but the emotional part didn’t always follow. For a while it just felt as though I was just getting by. I’m happy to say that it’s been 60 some days and I’m feeling a new me. I’m present in my families life and my kids life. I enjoy not using instagram or Facebook as my escape. 

We’re outside more, we watch movies more and listen to nursery rhymes maybe more than we’d all like. But we’re happy, healthy and trucking along. I’m also falling asleep at 8:30 and waking up at 4:45. I enjoy the time before the day starts to journal my gratitude and various things on my mind and be present with my goals and my daily tasks. 

I’m training a great group of females and that in itself has been absolutely amazing to guide them on this journey. So, a quick hello because my three little boys (what seems like triplets) are getting into mischief as usual and mom duty calls. 

Challenge does create change but finding what makes you tick is crucial. 

Happy Saturday. 

Make your days purposeful. After going through instagram stories one day after the New Year. Someone posted a question box and asked, “what is your word for 2023?” I immediately became fixated on what my word would be. And after a while, it came to me. Purposeful. Purposeful meaning how I spend my time needs to be purposeful. My window of days when I only have 15, 20-30 minutes to do a workout, I still need to do it because it’s much better for me than just scrolling on social media. Social media is a whole other avenue where I think we need to be mindful of how much time we’re spending but I’ll save that post for another day. 🤪😉

As 2022 came to a close I think it’s important to always reflect and always look at ways you can do better in all aspects of life. But for me and those around me that I get to help or guide, I am using the word purposeful to make the best of 2023 and so can you! Our biggest issue sometimes is us getting in our own way. Take the time to create a realistic plan to meet your goals and stick to that plan and your results will follow. There’s never a one size fits all approach and your results depend on you finding a plan that will work best for you!

As the weekend comes to a close and we head into the end of February, have you succeeded at any of your goals you set this year? Have you challenged yourself to make a change? Reflection. Today is a new day, if you answered no to either question, that’s okay, today is a NEW day! Challenge creates change, let’s do it THIS week! Small changes, big changes and everything in between, take control of your wellness and your purpose!

As always, thanks for following along! Get in touch with me if you’re interested in any of our many individualized plans!

Make it a GREAT Sunday! I just finished a hill run on the treadmill. What will you do today?! 💪🏼

#bethechange

It has been a WHILE! It’s hard to believe Fall is already approaching and we begin a new school year with a new routine.

Both boys are doing so well. Tanner has adjusted to home life so well and we couldn’t be happier as to how well he is doing.

Mallorie is headed to third grade, Makenzie to kindergarten and Tucker is starting preschool.

We definitely have been enjoying the Summer and have had plenty of fun in the sun and family time with being home not having to travel to Ann Arbor every week has definitely made us appreciate our time together. Life is good!

As we get into a new Fall routine, I always like to tell people it’s a great time to reflect and reevaluate your goals for the upcoming months. Are you leading a mostly healthy lifestyle or could you afford to make some changes? Checking in with someone for measurements and numbers is crucial for making sure you are staying on the right track. At TM Fitness we’d love to help guide you in the right direction for all of your fitness goals to finish 2022 strong!

Small changes add up to big results! Don’t let another month go by where you are feeling discouraged about your fitness and nutrition goals!

As always, thanks for following along!

Here is my banana protein peanut butter smoothie recipe from this morning

2 Cups water

Ice

Splash of almond milk

1/2 Banana

1 tbsp PB2

2 scoops top trainer grass fed whey protein

Blend & enjoy!

300 calories

48 G protein

16 net carbs

5 g fat

Did you know when our bodies need protein, we trigger a response and our bodies think we need energy so we crave carbs but really your protein intake is probably lacking? Curious to know where your daily protein and other macros should be at? Message me for more info!

Happy Monday! l’ve got a goals, do you? I know what my body feels most comfortable at and where I mentally and physically feel my best at. Weight loss is still my current goal and once I get to my goal with my weight I continue to tone and push towards my fitness/nutrition maintenance goals. Being honest with my numbers and the scale doesn’t mess with my success, it holds me accountable. There are many ways to gauge how you are doing from a health standpoint and the way you go about your fitness and nutrition goals is not a one size fits approach, it should always be personalized of course! What I can tell you is that I will always guide you with what approach works best for you all while being honest with your accountability. It doesn’t have to be obsessive scale weighing but we do like a baseline. And obviously weighing yourself in the same outfit and the same time each week is strongly recommended. And with all of our monthly measuring of body fat and measurements we can tell what your body is doing with the muscle vs fat ratio.

How do I ensure my success? Journaling. I journal not only to calculate my macros and see where I’m at on the percentage of what I’m eating. I don’t do it 24/7, 365 days a year but when I have a goal or just want to be more in control. I do it. That’s the approach that works for me and I like it. Journaling for me also guides me to see if there are any issues during my weeks where I’m more bloated or gassy or certain foods trigger making poor choices. I do it to see my timing of eating as well which is huge for success. Journaling isn’t just about macros. It’s so much more.

Life is full of unexpected things happening you can’t always control BUT making sure you’re leading a balanced lifestyle should be a priority. We’re all built differently and our bodies change as we get older and have kids etc. My goals alone for being and staying healthy is first off for myself because I know when I feel my best but also for my family. I have a lot little eyes looking up to me and instilling those healthy habits both nutritionally and physically are so beneficial to young children. And I want to be around for all of their big milestones in life!

Personal fitness goals are just that. PERSONAL. And they belong to YOU!

If you want to train for marathons, if you want to lose weight, if you want to just feel better and improve your overall health, all our goals to be proud of. Our team and myself are here to help you with those goals, and our accountability to make sure you achieve those goals!

I hope you’re having a great Monday and I hope you’ve been able to make a good health choice to better yourself.

As always, thanks for following along!

It’s been a while. But I’m here to say hello and just take you through a small piece of what these past almost five months have been like.

If there’s anything I’ve taken out of all of this, it’s to depend on people and take the help when you need it or you’ll fail. Continue to take care of yourself because stress and anxiety only worsens with poor nutrition and lack of workouts. Trust me, I had my moments.

I spent 6 weeks down in Ann Arbor before I came home once. I started a routine where I slept at the hospital, I took turns in each boys room each night. I woke up, went and got coffee, I would take a little walk downtown and then go back to the hospital to get ready for the day and wait for the doctors to round. Week 2, I started going and walking on the treadmill at a gym for a change of pace. I continued to do that routine daily and it seemed to be working. I was blocking out the fact that I was missing everyone from home. Catching up with them after days became chaotic because they were trying to do their nightly routines and I wasn’t present to help.

I finally came home and it felt so good. It was hard to be away but I felt like me again.

Fast forward through all the trips to Ann Arbor and the moments we spent with the boys and the moments we’ve been able to spend together have been amazing. Getting the news that Tripp would be coming home was such a happy moment. Getting the boys together for the first time in what seemed like forever was amazing. I’ve felt such happiness being with those boys even if the circumstances aren’t what I imagined. I have a lot of matching outfits that they haven’t worn and will never wear together but I’ve come to realize no matter what, these two little boys are fighters and we are SO excited to bring Tanner home when he is ready. Until then we continue to lean on family and friends to help us with the care of the others while we have to be away.

Goal PHASE! End of December is always when I begin to start putting heavy goals on myself. I didn’t have strong goals this year until Tripp came home. It was weird, I was just going through motions and didn’t even realize it. I was present but taking Tripp home and him meeting the others was what my heart needed. And I know when Tanner is home, I’ll be even better but for now I’m taking the victory. So far, I’ve started running a couple times a week with goals. We WILL be running Grandma’s Marathon in June even if we have to drive there the night before and come back the day of after we run. Life is tough and these moments have challenged me in more ways I ever thought possible but we’re achieving goals and moving forward in more ways than one. If I can say anything about anything is, it’s all in your mindset, be as positive as you can. I can’t stress that enough. Take care of yourself, it’s the only way you’ll be able to be positive through whatever you’re going though.

If it doesn’t challenge you, it doesn’t change you. My famous line. I’m living it and I’m doing great. You can reach for your goals and achieve them too!

I could probably go on for years but I’m going to leave it at that for now but just know I’m always here to help with guidance and support and be a motivator. I’m still training, again, I’m able to be doing that because I have the support of family and friends.

Thanks for following along! I intend to be more consistent again with writing. I’ve definitely still written through this process but I was never quite ready to share.

I hope everyone is having a good Summer, it’s hard to believe it’s already getting to the time where we head back to the fall routines.

We are so excited as TM Fitness is expanding! We closed on a new building in Marquette Township and our set opening date is October 11! We will have our Private Personal Training space in one suite that connects to our general gym membership area! We are beyond excited to offer general gym memberships and more services.

We’ve had a good Summer of activities, beach days, little trips away on the weekends. Being pregnant with twins has proven to make me stop more and be more in tune with how much I should push myself and resting has been my best medicine after training during the day but I’ve learned in moments when I’ve not rested and I’ve paid so now closing in on 24 weeks I’ve learned when I need to rest and I’ve been feeling really good with a good balance of rest and movement. Just like any program, find what works for you and that’s exactly our approach at TM Fitness. A customized approach that will give you the results for YOU!

Workouts have still been good, modified of course but still getting in those daily movements. My nutrition has stayed in check with whole balanced meals and I’ve been keeping up with writing down what I’m putting in to keep in check. Of course, I have some goodies and treats from time to time, and that’s okay! I feel like I’m always drinking water which is a good thing! I’m still doing my daily decaffeinated ketones which I love and will never give up! I always like to share why I enjoy using them and the science behind them but like I always say just like any supplement you have to find what works for you it’s not a magic pill or supplement that just melts away fat or makes you gain muscle, where you can eat whatever you want. It BENEFITS you if you use it properly and with a better lifestyle with whole foods, exercise and balance, certain supplements can aid in your overall health. Click here for the ketone supplements I use. There is also FAQ’s you can checkout as well on the ketones, click here for those!

My client and work schedule has balanced itself out very well and I’m enjoying guiding and training people with specific nutrition, fitness goals and supplements that best fit their lifestyles.

As always, thanks for following along and message me to get started or if you have any questions about exercise/nutrition/supplemental plans!

It’s been a bit and my goal is to start sharing more blog posts again at least bi weekly. But I wanted to say hello and give you a little life update!

At the end of March I found out I was pregnant and was excited but also very nervous and anxious as all I could keep thinking about was my miscarriage to our baby boy at almost 10 weeks in December. I had gotten through all of those emotions and was feeling very at peace. We knew we wanted to try again for baby number 4 but didn’t stress about it so I definitely was happy to see that positive test again.

Weeks went by, I started getting symptoms right around 6.5 weeks and they seemed to come on with a vengeance. I was basically nauseous all day, in the morning but as long as I was moving in a workout, I’d be ok, but as soon as I sat down, I’d feel sick. Then mid day I would get a little break but then in the evening, it would come back full force. I tried ginger, peppermint tea, lemon water(which helped the most) Eating was hit or miss and everything I’d want I’d need have to have it RIGHT then and there otherwise it could sound gross within minutes. I felt like I could always be sleeping and still do some days!

I’m 18 weeks today and the nausea has definitely subsided but I still definitely have food aversions and still need to sit down and relax by 4pm to get my energy back up for the rest of the evening routine! 🤣

I am not complaining because we are so blessed to be experiencing this journey, I just am being honest about how I am feeling. We found out at the end of May, we are having BOYS! I’ve been able to see them so much on ultrasounds and it’s been such a joy watching them grow! Our Twins are Monochorionic, diamniotic (MCDA) twins are the product of a single fertilized egg that split resulting in genetically identical offspring. MCDA twins share a single placenta (blood supply) but have separate amniotic sacs. So they are identical twin boys. Thought I would share the scientific term! 😉

I’ve been consistent with my workouts and that helps daily. I’ve had to implement in more stretching, squats and wall sits as needed. Weekly clean up sessions have helped and I’ve still been able to do running mileage weekly as well! Sundays I’m still teaching. As far as supplements I’m still taking my decaf ketones(click here for info of those) and whey protein and my daily vitamins/supplements which we sell as well!

I enjoy training so much and guiding and helping others reach their goals! As always, if you need guidance in any area, don’t hesitate to reach out.

I hope you have a great Holiday weekend! Remember, nutrition tips for the weekend. Have the foods you love and enjoy, portion control is key and don’t over indulge and drink plenty of water!! Join me on the 4th of July for a great 30 minute workout at 9am, it can be in person or virtual! Message me to sign up!

I hope April is going well for all of you! Spring Break time is officially coming to an end for most. We had a nice long weekend getaway at a water park in Wisconsin and it was just what we needed to feel refreshed and ready for April. We’ve been very busy at the gym and that is always a good thing! I can’t believe a year is coming up being open for TM Fitness. Looking back on memories from last year, I am so appreciative that we are open and able to be out and about and living a somewhat normal lifestyle.

Mallorie is doing great at school. Makenzie and Tucker are enjoying their days with their babysitter. I just signed Makenzie up for Junior Kindergarten, so weird to think she will be FIVE in October and we will be dropping them both off at school next year.

Tucker is full of spunk and is growing up so fast! He definitely likes to push our buttons but is such a sweetheart, too!

We are having such a great Spring so far, besides cooler temperatures and a little snow but thankfully it’s warm enough where it’s not really sticking. We had such a mild winter and that was wonderful. I’m hoping we’re going to have a beautiful Summer for lots of outside and beach time!

I really honed in on my fitness goals since the end of March. I’m back to outdoor runs again and doing my daily strength workouts which I’ve been amping up a bit as well! I’ve been feeling really good. I didn’t sign up for any races this year yet because I was so worried they were going to get canceled. I’m hoping to do a half marathon, just not sure which one yet. I’m on track with my training for a July half but we’ll see! Any suggestions on fun races, let me know!

Since we’re planning to be here most weekends again for a while I’ve implemented back in the 9am High Intensity Interval Training workout on Sundays again. All fitness levels welcome, I show both low and high impact options. Workouts can be done virtual or in person. Message me for more info or to get signed up for this Sunday.

Would anyone be interested in an 8-week program focused on mostly on strength training but also cardio days and then a meal plan? I’d like to kick off April 26th and it would go until June 28th. A good push into the Summer months. I have programs written up that I’ve followed and some that my clients have followed. My meal plans are very realistic and balanced and of course can be adjusted for allergies, sensitivities and dislike of foods. Message me if you’re interested. It would also come with daily/weekly accountability.

As always, I appreciate you all following along. If you’re interested in any type of programs or accountability individually as well, just message me. From small goals to big goals, I’d love to guide you!

Have a great Thursday!

There’s no perfect explanation or anything to explain how I’ve felt since losing our baby boy in December. I’ve had a whirlwind of emotions and physical and mental barriers since my miscarriage. The healing process has been real, meaning, some days are harder than others. My heart still hurts, I still cry, I don’t want to understand why but I’ve decided that I have to accept that the pain of losing a baby will never completely go away. Time heals. It really does. I’m just here to say that each and every woman who has gone through this trauma, there’s no way to completely move forward one way. It has to be on your terms and how you feel and making the best of your journey. I got my first menstrual cycle back on January 30 after my miscarriage. I was at first relieved, but then into the next week, I started to feel an overload of emotions again. BUT I can say through all of this, in the beginning I began trying to just push through the anxiousness and sadness until Travis suggested taking CBD oil (because I was really considering medication but didn’t want to at all) so right before Christmas into January I took CBD daily. I stopped taking it at the beginning of January and that’s what made me realize how much it was actually helping me so I began taking it again and I haven’t stopped. The anxious mind eases. The fact that it’s natural has made me so much more willing to take it. I’m someone who doesn’t like to take ibuprofen or anything for cramps, headaches. So, this seemed like the best choice because I was really struggling. My head/heart feel much happier on the daily supplements of CBD. I also have implemented in CBG some days as well, it just depends on the day if I need to take a 1/2 dropper of each or just a 1/2 dropper of CBD or CBG. If you’d like information on the brand I’ve been using, just touch base. We do offer sample sizes of it as well!

My workouts have been necessary and just what I need to continue feeling stronger daily. Also, eating whole food, meats and veggies have been my best choices again, too. Getting an appetite back was a process but it happened. Sometimes I was having two or three shakes a day because that’s all I could handle.

My physical presence has taken me on a journey because I tend to be hard on myself. But in the past month, I’ve learned to embrace again and in my mind that’s part of the healing process.

I’ve been doing weekly cleanup sessions to release muscle tensions! I’ve been doing it with Trevor(one of the trainers at TM Fitness) because Travis and I can’t train together seriously! 🤣🤣 And that makes a world of difference in my movements and just feeling better functionally.

After everything we went through I decided to start picking up the phone and calling people instead of always texting. My best friend and I have talked on the phone so much more since my miscarriage and it makes me happy, we used to just write novels to each other and then not text for a couple days because we got busy and picking up the phone has proven to be much better! My heart is feeling so much better with communication. Leaning on others to talk and vent has proven to heal me even more. Spending alone time with Travis has also been part of the healing so we can process this together. With the three kiddos I always want to make sure we are taking TIME for ourselves and our relationship along with the time for each of them and us as a whole family.

I’m here to say. We’ve got this! We can move forward. Don’t dwell on the past, look forward to the future. Be your best version while still enjoying the balance of life.

Thank you all for following along!