Move it With Mell

06/26/2026

You deserve everything and then some! Let’s check in today!

06/25/2026

You can do it. Keep up with your protein and keep rocking those workouts! Better yet, invite your friends to join you ❤️🙌 they can do it too. Let’s check in today!

06/24/2026

Friends, I’m heading out tomorrow to visit my sissy! I’ll post our check ins but I’ll be back on Sunday ❤️💃

06/24/2026

Am I right?! Day 3: how are you doing?! I kicked ass yesterday on protein! Remember, you have to focus on foods that satiate you. They fill you up- not leave you felling hungry. Do you know which foods these are?! Eggs, meat, yogurt, nuts, lettuce (spinach)❤️ keep going-you can do it!

06/23/2026

Protein Challenge Day 2: how did you first day go?! I hit my protein goals at meals but snacks were lacking yesterday. Always a work in progress. If you want to build muscle you need protein but be wary of things labeled protein. If it’s high in sugar or carbs make sure it’s worth it ❤️ let’s check in!

06/22/2026

Day 1: protein challenge! This is a typical breakfast for me and I drink a high protein shake as well. Egg whites with salsa, fruit, veggie, and cottage cheese-sometimes I add spinach to my eggs or avocado 💃 I fit as much protein into my breakfast as I possibly can! Why? So I don’t have to play catch up on my protein the rest of the day! What are you having for breakfast?

06/21/2026

Move It with Mell: 7-Day Protein Power Challenge 💪
This Week's Challenge: Prioritize Protein for 7 Days!
As women enter their 40s, maintaining muscle becomes even more important. We naturally begin to lose muscle mass with age, but getting enough protein—along with regular movement—can help preserve strength, support metabolism, improve recovery, and keep us feeling energized.
Why Protein Matters in Your 40s
Protein helps:
✅ Maintain and build muscle
✅ Support bone health
✅ Reduce cravings and increase satiety
✅ Aid recovery after exercise
✅ Support healthy aging
How Much Protein Do Women in Their 40s Need?
While individual needs vary, most active women in their 40s benefit from 80–120 grams of protein per day. A great goal is to aim for 25–30 grams of protein at each meal.
Examples of 25–30 grams of protein:
🥚 3 eggs + Greek yogurt
🍗 4 oz chicken breast
🐟 4–5 oz salmon
🥛 Protein shake
🧀 Cottage cheese with nuts
🌱 Tofu or tempeh with quinoa
Your 7-Day Challenge
For the next 7 days:
✔ Include a source of protein with every meal.
✔ Aim for at least 25 grams of protein at breakfast each day.
✔ Track your protein intake for all 7 days.
✔ Try one new high-protein food or recipe this week.
✔ Share your favorite high-protein snack or meal in the comments!
Question of the Week:
What's your favorite protein-packed breakfast? 🍳🥤🥣

Send a message to learn more

06/21/2026

Happy Sunday, let’s recharge today or get going! 💪🙌let’s check in!

06/20/2026

Saturday! Let’s get up and get going! Or resting-whichever you choose! A new challenge starts Monday to conclude our June! The next buy in will be in July! Let’s check in today!

06/19/2026

It will change your entire life ❤️ if you haven’t done it give it a go and let me know how you feel! Let’s check in today, friends!