MelzaFit Training

03/07/2026

Starting tomorrow, 3/8, in my MelzaFit Community, PLANTS Habit Hustle!

2-weeks of accountability toward improving gut health and satiation by getting plants into your meals!

Sample below of how I’d fill out the easy online form for my meal pictured below. You can check out the online form the rest of today (habitform.melzafit.com)

To join the hustle, Venmo $5 to or Zelle to [email protected]

02/17/2026

MelzaFit Training Newsletter Feb 16-19

Preserving and adding to your muscle & joint stability is your ticket to health and longevity. Learn how to build muscle, feel better, and boost metabolism with proper form, progression, and nutrition. Find yourself digesting food better, operating pain-free in everyday life and in workouts, and hav...

02/10/2026

Sign Up For my Habit Hustle #1 after joining my FREE Melzafit Community!

1. Starts Sun, Feb 15, goes for 2 weeks. Simply send $5 to join! Venmo or Zelle [email protected] to register.

2. Once paid, I’ll add you to the Google form we’ll fill out with our grams of protein each day. It’s all about the number of grams of protein you can get into your 1st 2 meals of each day, no matter what time they’re at!

3. Everyome is welcome to post pics of their protein rich meals in the group (registered or not), but I’ll be giving some coaching tips and feedback to those in the contest.

4. NOTE: calculate protein in meals by typing foods and quantities/weights into AI like Claude or ChatGPT, or you can count the grams yourself by looking at packaging and either estimating “palm” sizes of things or weighing the food. You can also ask Siri or Google how many grams of protein are in certain things.

5. a simple food scale is your friend! Consider grabbing one if you don’t already have one.

Here’s an Amazon link to a $7 digital scale:
https://a.co/d/0fETd1Tl

While I’m at it, here’s a really handy way to keep boiled eggs on hand too:

https://a.co/d/03zdiZx8

01/05/2026

Small signs that fat loss is imminent, and a New Mon class- Cardio Rhythm Intervals

https://sh1.sendinblue.com/3g5ezn3ezr9pfe.html?t=1767584313325t

Small signs that fat loss is imminent, New Mon Cardio Rhythm Intervals

11/29/2025

Try out my 12 Moves of Xmas 🎄 — the 12 optional, bonus exercises during my Holiday Hustle contest starting Dec 1st!

Learn how to do the 12 bonus exercises for my Holiday Hustle, the “12 Moves of Xmas”

11/24/2025

The best part of my Holiday Hustle is learning how to diversify your exercise time.

If you're
⚡️lacking energy
🩻 seeing low bone density
🤕 feeling achy
📉 or not seeing fitness progress

it's likely from missing
strength 💪 and mobility 🤸‍♀️

Walking🚶🏽‍♀️and lifting 🏋 the same weights in the same ways for too long miss KEY aspects of fitness and longevity.

Find inspiration and guidance to shift your workouts toward more strength and mobility for greater joint stability, tendon resilience, bone density, fat loss, and even disease fighting. Yes, contracted muscles actually give off myokines that lower your chance of both cognitive decline and metabolic diseases due to better insulin resistance. And yes, fat loss and muscle gain from proper strength training amount to a smaller body in better shape, even when the scale doesn't change!

I'll be guiding some mobility and strength workouts in our private Facebook group throughout the month. We start Dec 1st!

Try out the easy minute tracking form!
hustleform.melzafit.com

Join 20 others so far and get FIT while having FUN and trying to WIN $$!!

Learn More about Holiday Hustle:
https://melzafit.wordpress.com/programs-2/

10th Annual Holiday Hustle Dec 1-31, 2025 ~Workout (balance Intense, Strong, Steady, & Restorative movement)~Share (post your Sweaty Selfies for accountability and motivation)~Log (easy Google …

11/10/2025

How past participants feel after completing the Holiday Hustle in Dec ..

(learn more @ melzafit.wordpress.com/programs)

“Considering I went from completely sedentary to regular walking, yoga and the 12 moves for intense, I really am the most improved! Thank you Melanie for making it so fun!”

“Thanks once again Melanie for organizing this, it was truly the motivation I needed to get back working out again! And thanks Erika for keeping me on my toes, every day I knew you were going to kill it so I had to constantly push myself 🙌🏻 I wasn’t sure who was going to pull it off in the end! Congrats everyone, no matter how much you did, we probably all did more than we would have without this competition! Happy New Year, see you all next December”

“Congratulations everyone! This was very motivational to set up my equipment and stop procrastinating with exercise. A great revival to the fitness portion of my life. Thanks for getting me back on track. 😀😀 hooray Melanie for leading the charge and organizing all this!”

“Really glad I signed up! I’d been running pretty regularly but I’m glad I was forced to add other stuff in too. Also it’s much harder to stick to a routine when holiday breaks and commitments are thrown in so it was great to have this accountability.”

“Thank you Melanie. First time recording myself doing a workout and sharing it online. Very positive environment and no judgments.”

“Thanks Melanie, this was fun!! The challenge really got me exercising way more than I thought I would!! I didn’t lose any weight, but didn’t gain either, so eating all those holiday treats & cocktails was a wash & ok by me 😂”

“Thank you Melanie. Well my average Dec workout is way higher than months before because of this challenge. I will totally do it again.”

“This was fun. And honestly this would be my preferred way/percentage to work out. Definitely a reminder that I need to do more yoga/restorative. Looking forward to doing this again next year!”

“Thanks, Melanie for organizing and supporting us all! This was good times and forced me to reconnect with the fact that restorative yoga is actually extremely helpful for my back as well as relaxing.”

“Thank you all for keeping me motivated! And thank you Melanie for being such a great coach. This year, I tried to focus on my own progress and goals and not get so crazy competitive, so I could practice habits that will be sustainable. We shall see. I know my dog has sure come to depend on his long daily walks!”

“I had so much fun this year.
I am already active but this hustle always gives me the extra push during times when I would probably fall off the wagon.”

“Melanie has a way of making this program run smoothly and effortlessly and we all seemed to have fun with it. I felt motivated to do the best I could but not guilty if I couldn’t do everything. I’m going to do it next year for sure and hope to see many of you again next Dec!”

“I always enjoy the motivation and pictures! Can’t wait until next year!”

“Thanks, Mel for running the Hustle. It's always a great reminder that, if we want to, it's possible to fit in some movement every day, even during the busiest season of the year.”

“Super impressed with everyone’s motivation and commitment to themselves. Melanie, you are the best coach ever. I love the non-judgement and encouragement. Thank you. 👏🏻👏🏻👏🏻”

“The New Year is here and Holiday Hustle has ended. I wasn’t the most productive or most posted member but I moved more this December, thought more about moving, and lost rather than gained a few pounds. It was a huge win!! Thanks Melanie.”

“Hi Hustlers, I’m so glad I joined this group. I exercised all but 2 days. That’s a miracle for me. I’m just beginning this fitness journey and have been inspired by all of you. I was amazed by your fitness - and encouraged by it. I hope to keep up the good habits I have established. Looking forward to seeing all of you next December! Thank you Melanie! 💕”

“Thanks for the motivation to do this Melanie, and the rest of you - what a difference between my November and my December! Now to keep the motivation going into the New Year!”

11/08/2025

Join my FUN December challenge, the 10th annual Holiday Hustle! Early bird deadline is 11/17!

1️⃣ There’s no need to be any certain fitness level!
simply get credit for moving your body in the ways and levels that work for you.

2️⃣ *Everyone* is eligible to win cash 💵 ! Yes, it is actually possible for every single person to win something!

There’s top 5, who win the most. 1st place won $144 last year! 2nd won $108, 3rd $72, 4th $45, and 5th $27. Those are tougher to win since it’s competitive (last year’s top 5 managed 61-103 min/day on average).

There’s also ..
“Most Improved” & “Sleigh Everyday” - each wins 1% of the pot

And here’s where everyone has a chance to win:
🛷 Sleighin’ It 🛷 avg 45 min/day for $10
☃️Just Snowin’ Off” ☃️ avg 65 min/day for $20

3️⃣ Note that STRETCHING counts!
But also, you have to diversify your movement between ..
Steady - daily movement/light cardio
Intense - heavy cardio that makes you sweat
Strong - weight training/strength building
Restorative - stretching/yoga/self massage

4️⃣ Just fill out an easy online form at the end of each day to enter your minutes (and share your pics in our private Facebook group - sweaty selfie, your equipment, your gym, your feet, your messy hair, anything for a little “proof”).

Your total minutes are calculated for you in a spreadsheet that shows your standings against others and how well you’re diverisfying.

5️⃣ I’ll go live on video 🎥 in the group to give you some great restorative 🙆‍♀️ and strength building workouts 🏋🏾‍♀️, plus show the “12 Moves Of Xmas” separately as we go.

To get your bonus minutes ⏱️ for those moves, you post a regular or sped up time lapse video (or just go live in the group) of yourself doing the moves. All versions and modifications of these moves will count!

6️⃣ Additional bonus minutes can be earned by getting a “Feel Good Meal” 🥘 🥗 🥖 🥑 each day!

Learn more here:
melzafit.wordpress.com/programring a

10/21/2025

🙆‍♀️ Move w/ MelzaFit 💪 At Home 🏠

I'm contemplating an online platform of videos to provide a variety of daily movements to help you eliminate endless tightness and aches through active stretching (read: strength at all lengths) and core strength and agility.

If you love how my Monday Core & Stretch or my Friday Move Strong classes make you feel, this is more of that, in quick 5, 10, and 15 minute videos to help you maintain that awesome feeling in your joints all week.

If you want to feel like you can move through life, activity, and workouts without pain or stiffness in your joints, these quick, repeatable videos for shoulders, hips, spine/core, knees, ankles, and feet would be yours to follow any time, any day, with new videos added over time.

If you're potentially interested in this as a monthly subscription, I’m gathering an interest list to start. Please comment or DM me with: "I wanna move!"

Based on initial interest, I'll create an anonymous survey to learn what would serve people best.

09/29/2025

MelzaFit Training Wkly Newsletter Sep 29-Oct 3

⚫️ Thriller, Smooth Criminal, & Beat It ⚫️
Dance Rehearsals Open To All
Mon & Thur 6:30 - 7:30 pm (BCHFC - gym by Taco Bell)

~ $8/rehearsal (pay end of Oct based on attendance)
~ To receive rehearsal reminders, please comment or message
~ Learn/reinforce moves at home: https://youtube.com/playlist?list=PLF1NbdtI05kLTRZDkzNk2NVO2WKU5cBdL&si=zdlj_FcIs8ZhhiwF
~ Optional Performances: 10/4 @ 1pm, 10/11 @ 1pm, 10/25 @ 12pm, 10/25 @ 7pm, 10/30 @ 6pm

🔵 Mindful Munching Nutrition Coaching 🔵
Become a naturally trim eater who doesn't fear weight gain, carbs, or delicious foods.
testimonials.melzafit.com

3 options: Self-paced, with coaching calls included, or via group coaching. Reply to this email if you'd like to learn more.

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🏋️‍♂️ Movement, Munching, & Mindset Memo 🏋🏾‍♀️
Blaming It All On Aging?

Aging doesn’t have to mean automatic muscle & mobility loss. Consistently working on getting stronger at lifting, getting better at moving your joints through more ranges and positions, and keeping protein coming in regularly, are the 3 best ways to see yourself age well by reducing aches & pains, body fat, and even disease risk, while also seeing the body shape you want. Straining your muscles is key. You MUST move beyond small weights - as your joints adapt and are ready. And yes, studies show that strength training actually reduces disease risk as well! If you’re not sure whether you’re giving your muscles enough stimulus to reap these benefits, ask me!
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👯‍♂️ Cardio LINE DANCE (10:30am Wed) 👯‍♂️
Routines to practice
1. American Kids-Breakdown, American Kids-Dance
2. Any Man of Mine - Brkdwn, Any Man of Mine - Dance
3. Boots On The Ground (handheld fans provided, can purchase for $8)
4. Friends In Low Places Line Dance (we do this routine without the turns)
5. Texas Hold 'Em - Brkdwn, Texas Hold 'Em - Dance
6. Footloose Brkdwn

Line Dance Playlist: https://youtube.com/playlist?list=PLF1NbdtI05kJUZDl1rHSzggjfvIZI3kSZ&si=GMMnN1vCeTq6coRO

📅 Schedule 📅
class descriptions: https://melzafit.wordpress.com/classes/

CC = Comm Center, 370 E L St
BCHFC = Benicia Comm Health & Fitness Club, 1150 W 7th St

2️⃣9️⃣ MONDAY
Cardio Kick & Dance: 9:30-10:15 am (CC)
Core & Stretch (mat): 10:30-11:15 am (CC)
Thriller Rehearsal: 6:30-7:30pm (BCHFC)

3️⃣0️⃣ TUESDAY
U-Jam Fitness (dance): 5:10-6:10 pm (BCHFC)

1️⃣ WEDNESDAY
Fit & Flexible (weights): 9:30-10:15 am (CC)
Cardio Line Dance: 10:30-11:15 am (CC)

2️⃣ THURSDAY
Thriller Rehearsal: 6:30-7:30 pm (BCHFC)

3️⃣ FRIDAY
Move Strong: 9:30-10:45am (BCHFC)
(Stretch Only: 10:25-10:45am)

🙆‍♀️ Personal Training Availability (or buddy/small group):
Thursday 11am, 1pm, 2pm

Mindful Munching Nutrition Coaching By MelzaFit Training Testimonials Completed 3 Mindful Munching group coaching programs and lost 4 inches in her waist! Before After ___ I’ve been following your advice about protein the last 3 weeks and I lost 5 lbs! ___ I’m ...

09/15/2025

Melzafit Training Weekly Newsletter Sept 15-19

Rehearsals Open To All: Thriller, Smooth Criminal, & Beat It
Mon & Thur 6:30 - 7:30 pm (at BCHFC - gym by Taco Bell)
~ Anyone can still join! only takes a few rehearsals to feel more comfortable with routines
~ $8/rehearsal (pay at end of Oct based on total rehearsals attended)
~ To receive rehearsal reminders, please comment here or message
~ Learn & get repetition at home with breakdown & dance videos: https://youtube.com/playlist?list=PLF1NbdtI05kLTRZDkzNk2NVO2WKU5cBdL&si=pyKWqtXwqDisaPoT
~ Performances: 10/11 @ 1pm, 10/25 @ 12pm, 10/25 @ 7pm, 10/30 @ 6pm (rehearsing does not obligate you to perform)

Mindful Munching - Nutrition Group Coaching Sessions
Join Zoom sessions based on the topics you'd like to learn more about.

1st Coaching Session via Zoom: Sun, Sep 21, 7:30-8:30 pm
~Building Feel Good Meals
~Plating, Appreciating, & Waiting
~Noticing & Naming Your Thoughts Around Eating

Cost: $15 ($5 for anyone who already has the audio lessons)
To Register: please comment here or message
See how helpful Mindful Munching has been for others! testimonials.melzafit.com

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Movement, Munching, & Mindset Memo
Fitness Goals Should Be About Who You Want to Become

We often have goals such as losing a certain number of pounds of fat, lifting weights 3x/week, or following a certain way of eating for a period of time. Those seem like reasonable goals, but what happens once you arrive? Your current self is convinced that you'll have established habits by then that keep you there. This is the downfall of a diet or quick-fix mentality; do things that make a difference long enough to see a change and then slide back to old habits and wonder why you can't stick with it (plus feel defeated). Instead, set goals based on how you would act, think, and feel at your goal. In other words, who you'll be or what you'll be able to do. Then work toward becoming that person, one action, thought, and feeling at a time. In time, you'll realize you've shifted how you think, react, perceive, and decide things. One example of this is practicing feeling 80% full after meals, including understanding what thoughts are causing you to eat to an uncomfortable level. I slowly shifted my perception of what being "full" feels like from this, and got so much more conscious of that comfortable but satisfied feeling, I now think of it as my new "full" rather than the more overstuffed feeling I used to associate it with. I don't do it perfectly every time (nobody does), but I've moved toward who I want to become. Similarly, my goals about getting stronger are focused on what I want to be able to do (a pullup! and a high step up with equal strength in both legs), not about the number of days, sets, or reps I want to do. And I've never felt stronger, better, or enjoyed weight training as much.
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Cardio LINE DANCE (10:30am Wed)
Routines: https://youtube.com/playlist?list=PLF1NbdtI05kJUZDl1rHSzggjfvIZI3kSZ&si=rAtJraFwPxgtPNgo

Schedule
(drop-ins welcome, class descriptions here)
CC = Comm Center, 370 E L St
BCHFC = Benicia Comm Health & Fitness Club, 1150 W 7th St

MONDAY
Cardio Kick & Dance: 9:30-10:15 am (CC)
Core & Stretch (bring mat): 10:30-11:15 am (CC)
Thriller Rehearsal: 6:30-7:30pm (BCHFC)

TUESDAY
U-Jam Fitness (dance): 5:10-6:10 pm (BCHFC)

WEDNESDAY
Fit & Flexible: 9:30-10:15 am (CC)
Cardio Line Dance (bring, borrow, or buy a fan): 10:30-11:15 am (CC)

THURSDAY
Thriller Rehearsal: 6:30-7:30 pm (BCHFC)

FRIDAY
(Sub: Joy) Move Strong: 9:30-10:30am (BCHFC)
CXLD - (Stretch Only: 10:25-10:45am)

Personal Training Availability (or buddy or small group)
Tue 8:30am, 11am, 12pm, 1pm, 2pm, 6:15pm
Wed 8am, 1pm
Thu 12pm, 2pm, 5:30pm

Mindful Munching Nutrition Coaching By MelzaFit Training Testimonials Completed 3 Mindful Munching group coaching programs and lost 4 inches in her waist! Before After ___ I’ve been following your advice about protein the last 3 weeks and I lost 5 lbs! ___ I’m ...