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melsbodysquad

I help time strapped women lose weight & tone up
Anytime, Anywhere Workouts🏠🏝
Little to no equipment needed!
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𝐌𝐢𝐱𝐞𝐝 𝐁𝐞𝐫𝐫𝐲 𝐏𝐨

𝐌𝐢𝐱𝐞𝐝 𝐁𝐞𝐫𝐫𝐲 𝐏𝐨𝐩𝐬𝐢𝐜𝐥𝐞𝐬⁣

𝘛𝘩𝘦𝘴𝘦 𝘮𝘪𝘹𝘦𝘥 𝘣𝘦𝘳𝘳𝘺 𝘧𝘳𝘶𝘪𝘵 𝘱𝘰𝘱𝘴𝘪𝘤𝘭𝘦𝘴 𝘢𝘳𝘦 𝘢 𝘣𝘭𝘢𝘴𝘵 𝘰𝘧 𝘣𝘦𝘳𝘳𝘺 𝘧𝘭𝘢𝘷𝘰𝘳 𝘸𝘪𝘵𝘩 𝘴𝘸𝘦𝘦𝘵 𝘣𝘭𝘶𝘦𝘣𝘦𝘳𝘳𝘪𝘦𝘴, 𝘳𝘢𝘴𝘱𝘣𝘦𝘳𝘳𝘪𝘦𝘴, 𝘢𝘯𝘥 𝘣𝘭𝘢𝘤𝘬𝘣𝘦𝘳𝘳𝘪𝘦𝘴 𝘢𝘯𝘥 𝘢 𝘩𝘪𝘯𝘵 𝘰𝘧 𝘵𝘢𝘳𝘵 𝘤𝘳𝘢𝘯𝘣𝘦𝘳𝘳𝘺.⁣
𝘊𝘰𝘶𝘳𝘴𝘦 𝘋𝘦𝘴𝘴𝘦𝘳𝘵, 𝘚𝘩𝘢𝘬𝘦𝘰𝘭𝘰𝘨𝘺⁣
𝘒𝘦𝘺𝘸𝘰𝘳𝘥 𝘔𝘢𝘥𝘦 𝘞𝘪𝘵𝘩𝘰𝘶𝘵 𝘋𝘢𝘪𝘳𝘺, 𝘝𝘦𝘨𝘢𝘯, 𝘝𝘦𝘨𝘦𝘵𝘢𝘳𝘪𝘢𝘯⁣
𝘗𝘳𝘦𝘱 𝘛𝘪𝘮𝘦 𝟷𝟶 𝘮𝘪𝘯𝘴⁣
𝘊𝘰𝘰𝘬 𝘛𝘪𝘮𝘦 𝟺 𝘩𝘳𝘴⁣
𝘛𝘰𝘵𝘢𝘭 𝘛𝘪𝘮𝘦 𝟺 𝘩𝘳𝘴 𝟷𝟶 𝘮𝘪𝘯𝘴⁣
𝘚𝘦𝘳𝘷𝘪𝘯𝘨𝘴 𝟺 𝘴𝘦𝘳𝘷𝘪𝘯𝘨𝘴, 𝟷 𝘱𝘰𝘱𝘴𝘪𝘤𝘭𝘦 𝘦𝘢𝘤𝘩⁣
𝘊𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝟿𝟶 𝘬𝘤𝘢𝘭⁣
𝘈𝘶𝘵𝘩𝘰𝘳 𝘉𝘦𝘢𝘤𝘩𝘣𝘰𝘥𝘺⁣
𝘐𝘯𝘨𝘳𝘦𝘥𝘪𝘦𝘯𝘵𝘴⁣
* ¾ 𝘤𝘶𝘱 𝘶𝘯𝘴𝘸𝘦𝘦𝘵𝘦𝘯𝘦𝘥 𝘤𝘳𝘢𝘯𝘣𝘦𝘳𝘳𝘺 𝘫𝘶𝘪𝘤𝘦⁣
* ½ 𝘤𝘶𝘱 𝘧𝘳𝘦𝘴𝘩 𝘳𝘢𝘴𝘱𝘣𝘦𝘳𝘳𝘪𝘦𝘴 (𝘰𝘳 𝘶𝘯𝘴𝘸𝘦𝘦𝘵𝘦𝘯𝘦𝘥 𝘧𝘳𝘰𝘻𝘦𝘯)⁣
* ½ 𝘤𝘶𝘱 𝘧𝘳𝘦𝘴𝘩 𝘣𝘭𝘶𝘦𝘣𝘦𝘳𝘳𝘪𝘦𝘴 (𝘰𝘳 𝘶𝘯𝘴𝘸𝘦𝘦𝘵𝘦𝘯𝘦𝘥 𝘧𝘳𝘰𝘻𝘦𝘯)⁣
* ½ 𝘤𝘶𝘱 𝘧𝘳𝘦𝘴𝘩 𝘣𝘭𝘢𝘤𝘬𝘣𝘦𝘳𝘳𝘪𝘦𝘴 (𝘰𝘳 𝘶𝘯𝘴𝘸𝘦𝘦𝘵𝘦𝘯𝘦𝘥 𝘧𝘳𝘰𝘻𝘦𝘯)⁣
* 𝟷 𝘴𝘤𝘰𝘰𝘱 𝘛𝘳𝘰𝘱𝘪𝘤𝘢𝘭 𝘚𝘵𝘳𝘢𝘸𝘣𝘦𝘳𝘳𝘺 𝘗𝘭𝘢𝘯𝘵-𝘉𝘢𝘴𝘦𝘥 𝘝𝘦𝘨𝘢𝘯 𝘚𝘩𝘢𝘬𝘦𝘰𝘭𝘰𝘨𝘺⁣
𝘐𝘯𝘴𝘵𝘳𝘶𝘤𝘵𝘪𝘰𝘯𝘴⁣
𝟷. 𝘗𝘭𝘢𝘤𝘦 𝘤𝘳𝘢𝘯𝘣𝘦𝘳𝘳𝘺 𝘫𝘶𝘪𝘤𝘦, 𝘳𝘢𝘴𝘱𝘣𝘦𝘳𝘳𝘪𝘦𝘴, 𝘣𝘭𝘶𝘦𝘣𝘦𝘳𝘳𝘪𝘦𝘴, 𝘣𝘭𝘢𝘤𝘬𝘣𝘦𝘳𝘳𝘪𝘦𝘴, 𝘢𝘯𝘥 𝘚𝘩𝘢𝘬𝘦𝘰𝘭𝘰𝘨𝘺 𝘪𝘯 𝘣𝘭𝘦𝘯𝘥𝘦𝘳; 𝘤𝘰𝘷𝘦𝘳. 𝘉𝘭𝘦𝘯𝘥 𝘶𝘯𝘵𝘪𝘭 𝘴𝘮𝘰𝘰𝘵𝘩.⁣
𝟸. 𝘗𝘰𝘶𝘳 𝘮𝘪𝘹𝘵𝘶𝘳𝘦 𝘦𝘷𝘦𝘯𝘭𝘺 𝘪𝘯𝘵𝘰 𝘧𝘰𝘶𝘳 𝘪𝘤𝘦 𝘱𝘰𝘱 𝘮𝘰𝘭𝘥𝘴; 𝘧𝘳𝘦𝘦𝘻𝘦 𝘧𝘰𝘳 𝘢𝘵 𝘭𝘦𝘢𝘴𝘵 𝘧𝘰𝘶𝘳 𝘩𝘰𝘶𝘳𝘴, 𝘰𝘳 𝘶𝘯𝘵𝘪𝘭 𝘴𝘦𝘵.⁣
𝘙𝘦𝘤𝘪𝘱𝘦 𝘕𝘰𝘵𝘦𝘴⁣
𝘛𝘩𝘦 𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘍𝘢𝘤𝘵𝘴 𝘣𝘰𝘹 𝘣𝘦𝘭𝘰𝘸 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘴 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘥 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘧𝘰𝘳 𝘵𝘩𝘪𝘴 𝘳𝘦𝘤𝘪𝘱𝘦.⁣
𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘍𝘢𝘤𝘵𝘴⁣
𝘔𝘪𝘹𝘦𝘥 𝘉𝘦𝘳𝘳𝘺 𝘗𝘰𝘱𝘴𝘪𝘤𝘭𝘦𝘴⁣
⁣
𝘈𝘮𝘰𝘶𝘯𝘵 𝘗𝘦𝘳 𝘚𝘦𝘳𝘷𝘪𝘯𝘨 (𝟷 𝘱𝘰𝘱𝘴𝘪𝘤𝘭𝘦)⁣
𝘊𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝟿𝟶⁣
𝘊𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘧𝘳𝘰𝘮 𝘍𝘢𝘵 𝟿⁣
⁣
% 𝘋𝘢𝘪𝘭𝘺 𝘝𝘢𝘭𝘶𝘦*⁣
𝘍𝘢𝘵 𝟷𝘨⁣
𝟸%⁣
𝘚𝘰𝘥𝘪𝘶𝘮 𝟻𝟷𝘮𝘨⁣
𝟸%⁣
𝘊𝘢𝘳𝘣𝘰𝘩𝘺𝘥𝘳𝘢𝘵𝘦𝘴 𝟷𝟼𝘨⁣
𝟻%⁣
𝘍𝘪𝘣𝘦𝘳 𝟹𝘨⁣
𝟷𝟹%⁣
𝘚𝘶𝘨𝘢𝘳 𝟷𝟷𝘨⁣
𝟷𝟸%⁣
𝘗𝘳𝘰𝘵𝘦𝘪𝘯 𝟻𝘨⁣
𝟷𝟶%⁣
* 𝘗𝘦𝘳𝘤𝘦𝘯𝘵 𝘋𝘢𝘪𝘭𝘺 𝘝𝘢𝘭𝘶𝘦𝘴 𝘢𝘳𝘦 𝘣𝘢𝘴𝘦𝘥

Wk 4 - workout 1 - Total Body Push/Pull Another g

Wk 4 - workout 1 - Total Body Push/Pull

Another great workout 🏋️‍♀️ followed by a very enjoyable run 🏃‍♀️

Looking for an exercise or nutrition program to do yourself? Swipe the link in my story or check out one of the programs in my bio 💪

Wk 3 - workout 5 - Full body tempo I am really en

Wk 3 - workout 5 - Full body tempo

I am really enjoying these workouts, and can’t believe I am already half way through 💪

Want to see what all the hype is about? Why not try for free for 14 days?

Link in bio 💪

𝘕𝘌𝘞 𝘉𝘓𝘖𝘎 𝘗𝘖𝘚𝘛 ⁣

𝘕𝘌𝘞 𝘉𝘓𝘖𝘎 𝘗𝘖𝘚𝘛 ⁣

The premise of an alkaline diet is that the nutrients found in supplements, alkalizing foods, and water can bring the body back to balance. These vitamins, minerals, and herbs infuse the body with new energy, vitality, and better health. Alkaline foods and water must be consumed in order to provide nutrients the body needs to neutralize acids and toxins in the blood, lymph, tissues, and cells. When pH balance inside the body is ‘out of balance’ the body tries to correct that sensitive pH balance. That process shows up as uncomfortable symptoms, including colds, flues, allergies, diseases, viruses, and bacteria. When the pH level in our body is unbalanced, almost any area of the body can be affected. For example when the nervous system is affected as the result of unbalanced pH balance it shows up in the form of the depression. When the cardiovascular system is affected we could have heart disease or experience other heart-related problems, including thickening and hardening of the arteries, coronary heart disease, pain or discomfort in the chest, stroke, high blood pressure, and heart failure. When muscles are affected we often feel fatigue and lack of energy. When skin is affected by improper pH balance we age quicker than normal. When the body’s pH level is in balance, the body reaches ideal weight and corrects negative health challenges naturally.

𝘊𝘩𝘦𝘤𝘬 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘧𝘶𝘭𝘭 𝘣𝘭𝘰𝘨 𝘱𝘰𝘴𝘵 𝘸𝘪𝘵𝘩 𝘭𝘪𝘯𝘬 𝘣𝘦𝘭𝘰𝘸 ⬇️ 𝘖𝘳 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘣𝘪𝘰⁣
⁣
𝘩𝘵𝘵𝘱𝘴://𝘮𝘦𝘭𝘴𝘣𝘰𝘥𝘺𝘴𝘲𝘶𝘢𝘥.𝘤𝘰𝘮/𝟽-𝘸𝘢𝘺𝘴-𝘵𝘰-𝘮𝘢𝘬𝘦-𝘢𝘭𝘬𝘢𝘭𝘪𝘯𝘦-𝘥𝘪𝘦𝘵𝘴-𝘣𝘦𝘯𝘦𝘧𝘪𝘵-𝘺𝘰𝘶/⁣

Wk 3 - workout 4 - pull I finally think I have ov

Wk 3 - workout 4 - pull

I finally think I have overcome my hatred for strength sliders now that I am getting stronger 💪

What is the workout you like the least?

Wk 3 - workout 3 - Endurance and agility This ha

Wk 3 - workout 3 - Endurance and agility

This has to be my favourite workout so far, even with the burnout rounds 💪

Whether you are at your ideal weight or striving t

Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in?

The answer, I suggest, is no! Overall body health improvement as well as weight gain or loss must be factored into the equation or you could be heading for problems.

Correct nutrition can help to reduce the risk of a myriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories.

𝘞𝘢𝘯𝘵 𝘵𝘰 𝘤𝘩𝘦𝘤𝘬 𝘰𝘶𝘵 𝘮𝘺 𝘧𝘶𝘭𝘭 𝘣𝘭𝘰𝘨 𝘱𝘰𝘴𝘵? ⁣
⁣
𝘝𝘪𝘴𝘪𝘵 𝘸𝘸𝘸.𝘮𝘦𝘭𝘴𝘣𝘰𝘥𝘺𝘴𝘲𝘶𝘢𝘥.𝘤𝘰𝘮 𝘰𝘳 𝘤𝘭𝘪𝘤𝘬 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘣𝘪𝘰 🤗

Wk 3 - workout 2 - leg day Longest workout of the

Wk 3 - workout 2 - leg day
Longest workout of the week, but my favourite as legs day.

Who else loves legs day?
#legsday

Wk 3 - workout 1 -push Decided to finish my worko

Wk 3 - workout 1 -push

Decided to finish my workout with what I thought would be an easy run 🏃‍♀️ spent half of it at level 5 of my heart rate. There are only 5 levels so definitely not easy 🥵

Are you looking for a workout program you can do at home?
DM me for details

Shrimp & Avocado Tostadas 🥑 Full recipe below,

Shrimp & Avocado Tostadas 🥑
Full recipe below, send it to a friend you want to make this with!⁣ Follow @melsbodysquad
Repost @delicioushealthyvideos

Ingredients (for 6 tostadas)
6 corn tortillas
olive oil, to taste
1 lb shrimp (455 g), peeled and deveined
1 cup english cucumber (135 g), diced
1 cup tomato (200 g), diced
1 avocado, diced
1 cup red onion (150 g), diced
1 lemon, juiced
1 lime, juiced
1 tablespoon fresh cilantro, chopped
salt, to taste
1 serrano pepper, finely chopped, optional

Preparation
Preheat oven to 425ºF (220ºC).
Lay the corn tortillas on a parchment paper-lined baking sheet and lightly brush both sides with olive oil.
Bake the tortillas for 5 minutes and then flip them over continue baking another 5 minutes. The tostadas should be brown and crispy. Set the pan aside to cool.
Roughly chop the shrimp and transfer to a bowl.
Add the cucumber, tomato, avocado, red onion, lemon juice, lime juice, cilantro, salt, and serrano chile (optional), and stir to combine.
Marinate for 10-15 minutes.
Spoon the shrimp mixture onto the tostadas.
Enjoy!

By: Tasty, Greg Perez

Wk 2 - Workout 5 - The Crucible Only I could choo

Wk 2 - Workout 5 - The Crucible
Only I could choose to do the workout 🏋️‍♀️ with 50 reps for each different exercise, plus commando crawls on sliders after each one on the warmest day of the year 🥵

Positive note, I am still alive 😂

Are you sure I cannot convince you to start a workout program 🏋️‍♀️ with me?

DM for a chat

Wk 2 - workout 4 - Isometrics Really enjoyed this

Wk 2 - workout 4 - Isometrics

Really enjoyed this workout today, and didn’t even suffer with my two left feet 🦶

This has to be my favourite workout program so far, I love that I have found a love for exercise and helping others.

If you too want to help people get fitter and healthier, why not join my team.

DM me for details or email mel@melsbodysquad.com

Black Bean & Roasted Red Pepper Veggie Burgers 🍔
Full recipe below, send it to a friend you want to make this with!⁣ Follow @melsbodysquad
Repost @delicioushealthyvideos
By: Tasty, Melissa Boyajian

Ingredients (for 5 servings)
15 oz black beans (400 g), 1 can, drained and rinsed
½ cup jarred roasted red pepper (90 g), finely chopped
1 clove garlic, minced
¼ teaspoon cayenne pepper
½ teaspoon cumin
½ teaspoon salt
¼ cup cornmeal (40 g)

Preparation
Preheat oven to 375˚F (190˚C).
In a large bowl, microwave black beans for 1 minute, or until softened.
Add roasted red peppers, garlic, cayenne, cumin, and salt. Mash until black beans are finely mashed.
Add cornmeal and mix until thoroughly combined.
Using a ½ cup (120 ml) measuring cup, portion 5 patties from the mixture. Place onto a lightly greased parchment paper-lined sheet pan.
Bake for 30 minutes, or until firm and browned, flipping over halfway through.
Serve burgers with your favorite fixins.
Enjoy!

Wk 2 - workout 3 - cardio core I was slightly dre

Wk 2 - workout 3 - cardio core

I was slightly dreading this one as it was 50 minutes long, however the time flew 😊

Week 2 workout 2 - strength and power It took me

Week 2 workout 2 - strength and power
It took me a long time to realise that lifting weights, was not going to make be big and bulky.
Since then I have found a love for weight based programs, if you want to see why? Then why not trial the workouts free for 14 days.

DM me for details or email mel@melsbodysquad.com

Cajun Blackened Salmon 🐠 Full recipe below, se

Cajun Blackened Salmon 🐠
Full recipe below, send it to a friend you want to make this with!⁣ Follow @melsbodysquad
Repost @delicioushealthyvideos
By: Chloe Olivia Morgan, Tasty

Ingredients (for 4 servings)
1 tablespoon olive oil
4 salmon fillets
CAJUN SPICE RUB
2 tablespoons paprika
1 tablespoon dried oregano
1 tablespoon dried thyme
1 teaspoon cayenne pepper
1 tablespoon brown sugar
1 teaspoon salt
1 teaspoon pepper
AVOCADO AND MANGO SALSA
2 avocados, diced
1 mango, diced
1 red onion, finely diced
1 red chili, finely diced
¾ cup fresh parsley(25 g)
salt, to taste
pepper, to taste
2 tablespoons olive oil
2 tablespoons lime juice

Preparation
In a small bowl, combine all the Cajun spice rub ingredients and stir.
Place the salmon fillets on a cutting board and rub the olive oil over all sides of the salmon fillets.
Sprinkle the spice rub over the salmon, using your hands to ensure all sides are covered.
Cook on a BBQ over a medium to high heat for 2 minutes per side. The outside should start to blacken and crisp, leaving the salmon juicy inside.
Once the salmon is cooked set aside.
In a large bowl, add all of the salsa ingredients and stir well.
Serve the salmon with an extra sprinkling of parsley alongside the salsa.
Enjoy!

Wk 2 Day 1 - Total Body Push/Pull Was not feeling

Wk 2 Day 1 - Total Body Push/Pull

Was not feeling it today so not my best workout, but I still got it done ✅
Would you have got it done? Or would you have let that little voice win?

Day 5 of my workout program was Total Body and I w

Day 5 of my workout program was Total Body and I was loving the fact I could feel the abs workouts working.

Who struggles to get their abs to fire during workouts?
Drop me a DM if you want this workout 🏋️‍♀️

Turkey Taco Stuffed Bell Peppers 🌮 Full recipe

Turkey Taco Stuffed Bell Peppers 🌮
Full recipe below, send it to a friend you want to make this with!⁣ Follow @melsbodysquad
Repost @delicioushealthyvideos
By: Tasty, Joey Firoben

Ingredients (for 8 servings)
1 lb ground turkey (455 g)
1 onion, diced
3 cloves garlic
1 can black beans, drained and rinsed
1 can yellow corn, drained and rinsed
1 jar salsa
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon paprika
1 teaspoon salt
½ teaspoon black pepper
guacamole, to taste

Preparation
Preheat the oven to 400°F (200°C).
Using a sharp knife, cut off the tops of each bell pepper. Use the knife to help cut out and remove the seeds and ribs from inside the peppers.
Place the peppers in a lightly greased roasting pan and set aside.
Heat the oil in a large skillet over medium-high heat. Toss in the onion, cumin, oregano, paprika, salt, and black pepper, and sauté until the onions have softened, about 2-3 minutes.
Toss in the garlic and sauté until fragrant, about 30 seconds.
Move the onions away from the center of the pan to create an open surface in the skillet. Place the ground turkey in the center of the pan and break up the meat.
Move the meat and onions to the sides of the pan to create an open surface again. Pour in the black beans, corn, and salsa and stir the mixture until evenly combined.
Spoon the mixture evenly into the hallowed bell peppers and replace the bell pepper tops.
Bake for 30-35 minutes, until the bell peppers have softened and wilted slightly.
Remove the tops of the bell peppers, spoon on a large dollop of guacamole, and replace the tops.
Enjoy!

Day 4 of my workout program was pull. When I firs

Day 4 of my workout program was pull.

When I first started working out, it was purely for my mental and physical health.

However something has happened over the last 18 months, that makes me more determined to carry on.

My husband and two sons, one who is autistic have also started working out.

I am a great believer that children like to copy their parents, so if you make unhealthy lifestyle choices, then the chance is higher that they will to.

Make healthier choices to be a good example to your family.

Want my help to get you started?

DM me or email mel@melsbodysquad.com

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