• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Lifestyle with Melendy

a mom sharing her Recipes, Inspiration & Life

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Home
  • Blog
    • running
    • anxiety
    • life
    • about
    • self care
    • food

self-care

This post may contain affiliate links. Find more information here

January 20, 2020 By Melendy Johnson

Meal prep for my mind

Meal Prep used to be two words I didn’t like…

But lately life got messy. I am back in school full time, still teaching, and my husband’s work travel increased a lot.
I found myself eating fast food in the car between teaching and classes, and feeling sick all the time.

the food of my past…

Something needed to change.

I did something I am really proud of – I didn’t judge myself for the choices I made – I just decided I needed to make new choices.

I reached out to one of my fellow Coaches, and I said – I need your help. She put the work in my hands, and the ownership of the plan in my hands – but she guided me into it with love, and a gentle non-judgmental spirit.

I am not in this to be a supermodel. All I want is a healthier body that I can depend on. I am a vocal singing major in college, and I am on my feet 12 hours a day singing, play an instrument, learning, walking to and from classes – I needed to fuel my body better.

When you don’t worry about anyone- and find you – you have joy!

I now prep all food on Saturday – Three hours, me with my headphones, some new Netflix show, and the entire kitchen and tons of containers. I follow the guidelines for carb/protein/fat/fruits/vegetables she gave me, and I create food I want to eat.

I don’t crave the junk food – and meal prep means that I even go out with friends and can find something that I want that fits in my new eating habits.

meal prep success

Time

Planning

Meal Prep

Self realization

I am not my body – but I need my body to work, and It wasn’t working the way I was treating it. It was time to change – and the change was good…so far.

more princess to come
I have a month to be ready…

Now – Now to get back on the road and running.

This post may contain affiliate links. Find more information here

June 21, 2019 By Melendy Johnson

Snacks for Track – what we pack and why…

When we have a track meet – we always are careful to pack healthy, nutritious, and filling snacks. It took us a few years of trial and error to find the perfect balance. I thought I would share our list with you. Feel free to tweek it for your families needs, and share your list! I get the joy of being a mom and a coach . On the days before a big race – my mom hat makes sure that we are prepared – because my coach brain often forgets to eat!

1 – Hard boiled eggs. These are a quick punch of filling protein, easy to cook the day before. We started peeling them, and bagging them as two packs to allow each athlete to grab and go.

eggs for protein

2 – Cooked pasta. This is a quick carb grab. We find the athletes grab them around linch – or at the end of a long day. I pre-portion into quarter cups of cooked pasta. this keeps the amount they eat smaller – and allows us to know how much they ate.

3 – Cheese/Pepperoni/Cracker. Much like eggs and pasta – this is a quick hit of protein and carbs, and it allows an athlete (or a coach) to assemble a few – and walk away. I spend a little more and get the pre-sliced cheese just to make preparation a little smoother.

4 – Fruit and Veggies. I usually let the boys decide which they want. we try to have Apples, bananas, oranges, strawberries, and then cucumbers, celery and carrots. These are great for fiber to keep them full- sugar for some natural energy – and the bananas add potassium for cramping.

veggies and fruit

5- Nuts/nut butter. another quick hit of protein to help give energy and maintain fullness. We are cautious to be aware of our athletes allergies – but – our athletes are aware that we have nuts in our bag – and also – that our bag is a community bag – so – we often leave with no food left!

Grab the Printable shopping list!

6 – Water. We all have reusable water bottles – but on a track meet daywear do bring a case of water bottles. We bring them home to recycle – but there is not always a place to refill water bottles. Also, many track meets underprepared their concession stands.

7 – Cookies. I know, I know…cookies are to healthy. HOWEVER – as a coach I really enjoy when at the end of a long day my athletes grab a cookie and smile. Whether they won, lost, had a personal best, or tripped – they worked hard. I believe that a little something sweet and the smile it brings is worth it! also – see – stopping the guilt.

cookies for fun

These are the snacks for track meets – specifically on long days/weekends. We pack all of this up into a few coolers, and grab bags of ice to keep it all cool. I bring a sharpie for labeling water bottles, a roll of paper towels, and a trash bag or two. This way when we leave – everything has a home.

What are your absolute favorites for sporting events that last all day?

This post may contain affiliate links. Find more information here

June 29, 2018 By Melendy Johnson

A Numbers Game

What do numbers mean to you

Numbers

What are these little things we see everywhere?

Numbers

They create a sense of accomplishment,

A sense of self

A sense of self worth.

Value

Place

Location

Numbers define our lives more than we realize.

Our income

Our debt

Our giving

They define our self

Our weight

Our height

Our clothing size

They define our home

How much

What area

How many rooms

They define our accomplishments

What place

What grade point average

How many followers we have

How many likes we get.

But why do we give numbers so much worth in our lives?

 

Because we learn to from the moment we are born. As a mother, I can remember the first questions I would be asked about my pregnancies. What is your due date? How far along? How many weeks? How long until you know the gender? How many are there? How many will you have? All of these questions require a value, a number.

Then, once you have your child, the first things people want to know about a baby are their height and weight. (Numbers)

Then time and date (numbers)

Then weeks/months/years (numbers)

How many words? (Numbers)

We are measured by numbers from the very beginning. We learn that these numbers hold value. They define who we are. People see us as the skinny or fat baby, the tall or short child, the rich or poor person based on numbers.

 

We try so hard to change these numbers. To make them different. To make them better. Being better or best means having the highest or the lowest number (depending on what you are talking about). Being better or the best means comparing yourself to others. We should always caution ourselves from being too quick to compare ourselves to others. When we do that to our children we can create a world of hurt.

As a mom, I often find myself saying that the first or the second or the third child did x, y, or z at such and such an age. Then, I find myself saying this to another parent when we compare our children. It is like a three ring circus of “well, my child was walking at 10 months old. How about yours?” And “Oh! Well, my child could read at the age of 2.” Followed quickly by an occasional, “Well, my child was playing Mozart at three.” And so on. It really makes me sad to think I have done that about and to my children. I Am trying not to do that anymore. I try to use names and their character to describe them, but sometimes that is hard in a society of numbers.

Motherhood and life are filled with so many numbers. At one point in my own life running seemed like a good idea. How hard could it be, right? So, I signed up for a 5K. I never practiced, never warmed up, and just showed up to run. I came in last place. It took me 47 minutes to run that 5K and it was the most grueling 47 minutes of my life. Those numbers have improved drastically over time with focus, practice, and dedication.

Why did that bother me? Because I let that get to me. I let those numbers give me value. I have learned that those numbers only hold value in that they pushed me to run faster and farther, and to understand that it takes practice to improve my running numbers.

As parents we wanted to choose a sport for our boys that would help them find their values: hard work, dedication, teamwork, good sportsmanship, etc.. The sport we chose for them is all about the numbers : track and field.Aaron Running

Talk about numbers, this sport is about how fast, what place, and how far. We chose it because the one thing I did learn from that race was that I could better myself from that time. Track & Field is a sport that doesn’t compare you to someone else. Well, it doesn’t if you do it right. As coaches and parents we are constantly telling our runners to do THEIR best. Not to worry about the other runner’s best, but to focus on what they can do to beat themselves. We push them in practice to stretch, run, jump and throw better every time. This dedication has lead to personal bests for many of our runners, and even a showing at the Junior Olympics.

The numbers here show our runners that they have grown. That their hard work is paying off. That dedication and focus will lead to great rewards. This lesson is not just for running or jumping or throwing, but it will play out in life.

If they focus on the task at hand, do what they have learned to do and dedicate themselves to it, they will find that they are capable of growing at any task.

Numbers. They mean so much, but also, so little.

Love yourself!A number can never compare to the worth a person feels inside. The sense of accomplishment and wonder someone feels as they rise above a challenge and grow from it. No number can ever replace that feeling.

So I challenge you. Move forward with fewer numbers. Credit yourself for what you can do, and find your non-number worth. What makes you fully you? How do you find your non-number worth? For me, it is how happy my children are, what they believe they can do, the joy in my marriage, and what I know I am capable of. Numbers do not need to define any of that!

be free to love yourself for you

Leave a comment and help others find ways to find their worth as well

This post may contain affiliate links. Find more information here

April 18, 2018 By Melendy Johnson

Body Shape – How to dress for yours!

Body Shape
Do you know what yours is?
Do you often wonder how to dress for your body shape? I often wondered as well, so I did some research, and discovered what I “Should” wear for my body type. I discovered I was often wearing things that didn’t work for my body type, and that was what was leading me to be frustrated!
I decided that If I was struggling others were too!
So here is a sample of the information I found. I created graphics for you to better see the information up close and personal!
These body shapes are just a few – but are a general overall sample of what to wear, specifically from the brand that i offer. LuLaRoe can be seen as simple fashion – but it is very easy to dress it up, and find something that works for every body type! I have the body shapes listed here, as well as an example of a LuLaRoe outfit that works for that shape! What Shape are you?

A Pear Shaped body:
Pear Shape

A Carrot Shaped Body:
carrot shape

 

A Rectangle Shaped Body:
rectangle shape

 

 

 

 

 

 

 

 

An Apple Shaped Body:
Apple Shape
An Hourglass Shaped body:
Hourglas Shape

What is your favorite Look? What style would you want to add to your closet?
Do you need help with your Body Shape and how to style it? I would love to help you find the perfect outfit for you!
Just head on over to my Group, and you will find all of my resources for helping you to style your body!
Thank you for checking in!

This post may contain affiliate links. Find more information here

April 16, 2018 By Melendy Johnson

YouTube for Styling Tips – Here are my latest!

Do you use YouTube for styling tips? While I love my trips down the Pinterest rabbit hole – I am not always able to pull apart the how to. I love YouTube, and the ability to watch a video, pause it, and follow the steps!
I spent some time creating a few YouTube videos about some new styling tips that I love!

YouTube styling tips

This first video is me using a Lindsay Kimono and a skirt to create a wrap top! This look is super easy and versatile! What ways would you use this style in your wardrobe? I love that it can stand alone or be a part of a Capsule wardrobe. I am very cautious about not sharing styling tips I wouldn’t wear myself, and I am in love with this look!

This second video is One of my favorite ways to pack for a vacation! I use a capsule when I am going for one/two nights, and need to minimize my packing.You can use any three/four pieces you own that can work in this way! This is how people travel with just a carry on! I add sneakers, heels, boots, a bathing suit, jeans or shorts, a tank top, jewelry, toiletries, Headphones, chargers, and a good book! Super easy to Pack and go!

If you enjoy my videos, please subscribe to my YouTube channel to be sure you see them all!

Want to know what I use to make my YouTube videos? Read this article here!

I so enjoy sharing styling tips, and fashion ideas with you! If you love my tips, please reach out and let me know what tips you want to see more of!

What other types of styling tips would you want to see on my YouTube Channel?
Clothing Storage?
Caring for your Clothing?
Dress Sizing?
Travel tips?
Health and wellness tips?
Running advice?
I am willing to talk about any and all of these tips!

~~~~~~~~~~~~
Thank you so much for stopping by and checking out these styling tips!

This post may contain affiliate links. Find more information here

January 23, 2018 By Melendy Johnson

Lobster & Squash for dinner!

I found this amazing Lobster and squash recipe on Pinterest, and I had to try it!
I ran off to the grocery store and grabbed the ingredients.

I knew I did not have time to cook a lobster – nor do I like to cook a lobster. I strolled up to the seafood counter and asked the gentleman if they can cook lobster for me – and they do! YES! Ingredients purchased – time to head home and cook!
Problem number one – The grocery store was out of spaghetti squash! so, I improvised and used squash noodles – zucchini, summer squash and butternut squash noodles! I baked them in the oven for just a few minutes – I wanted them to be warm when I added them to the butter!
Next I chopped the garlic, sage, and basil, and sprinkled the sea salt in. I started to melt the butter! This recipe calls for 3/4 of a cup of butter, I used that much, but, you could cut it back if butter is a problem for you.
Then I added the chopped ingredients into the butter. I let them sit on low for a few minutes.


This part was hard because it smells so good and you just want to eat – even the lobster was ready to dive in…

I put the squash in the butter and used tongs to make sure it was all coated in the herb butter. After about 2 minutes, I added the lobster, and then let it all swim around for a few minutes.

I picked out my big bowl, and portioned it in half – half for me, half for Steve, and I sat down and loved every last bite of it! I will absolutely make this again, and may find other variations to make for my non seafood eating children!

Here is the original Pin that I found –
and here is the recipe with my food adaptations – You decide which way you love it! Let me know if you try this recipe and what change about it!
~~~~~~~~~~

Lobster & Squash Noodle

Ingredients

  1. Squash Noodles – Zucchini, Summer, butternut
  2. 3/4 cup salted butter
  3. 2 garlic cloves, minced
  4. 2 tablespoons sage, chopped
  5. 2 tablespoons basil, chopped
  6. 2 pinches sea salt
  7. 2 cups lump lobster meat (I used one lobster)

Instructions

  1. Preheat oven to 350F.
  2. Place squash noodles on baking pan.
  3. Place in oven and bake for aprox 15 minutes.
  4. Once the squash is done cooking, place the butter into a skillet over medium heat.
  5. Wait for it to melt then add the garlic, herbs, and sea salt.
  6. Once the butter sauce becomes fragrant add the squash noodles to the skillet.
  7. Toss to coat the squash.
  8. Finally, add lobster and toss everything to heat through, about 1 – 2 minutes.
  9. Then, remove immediately from heat so you don’t overcook the lobster.
  10. Place in the individual dishes and sprinkle with additional chopped herbs!
  11. Last but not least – DEVOUR!

 

This post may contain affiliate links. Find more information here

January 23, 2018 By Melendy Johnson

To Pinterest or not to Pinterest?

We have most likely all found Pinterest.

My mom uses Pinterest, My dad uses it, My husband is using it to finish our basement. I use it – for many purposes, but I often pin with no intention of actually using those pins. In the words of a friend – Pinterest is an Online Life – One we usually wish we had. Workouts we won’t do, outfits we won’t wear, drinks we won’t make, crafts that are too messy, and food we won’t cook. Reality is – we want to, but we won’t.
After hearing this, I decided to take action. I looked at my Pinterest boards, and found one workout that I thought I could do daily, and several recipes that I wanted to try.

I decided to Use my Pins to actually make some changes!

First – I decided to do a plank Challenge for my workouts – since Steve and I are cruising soon, I am very conscious of my waistline.   I am about 10 days in, and I am seeing and feeling some results. Let’s see where I land on Port day! I am also going to the Gym Daily and doing about 50 minutes of Cardio, combined with healthier eating – I am not down pounds yet, but inches are melting off! Yay for small successes!

Now for recipes

I found several Low carb recipes, and some even looked appetizing! I looked at our week, and I decided that with a low impact week, we were going to try these out. (Be on the lookout for how these went over the next few days!) Here are the recipes that I am in love with for this week.

Monday: – Spaghetti Squash and herb butter lobster!
Tuesday – Steak tips with Zucchini AuGratin
Wednesday – Spinach and Mozzarella Stuffed Chicken breast and Arugula salad

I will be back daily to update you on each recipe, and, what I would do differently!
Want to see the recipes I Pinned on Pinterest?
Follow me and my boards!
And be sure to check back here for how these recipes turned out!

This post may contain affiliate links. Find more information here

January 17, 2018 By Melendy Johnson

Self-ish or self care? You decide!

do it 2018Self care starts with realizing your worth.

In today’s society where we have everything at our fingertips we often feel a sense of needing to accomplish it all at once. Self care can often take a back seat to our lives. Sometimes we push ourselves to the bottom of the list.

We don’t drink enough water.

We skip the gym.

We eat fast food.

We don’t make the phone call.

We skip doctors appointments.

We ignore a symptom.

We don’t read the book.

Why do we do these things? Because we live in a world of right now, most important, have to be done tasks. We live in a place where we literally are never out of touch. There is nowhere to hide. Our phones are our portable offices, and we spend a lot of time feeling guilty about where we spend our time.

Stopping to take care of ourselves can be seen as selfish. Time at the gym while your husband/wife makes dinner, spending time on a hobby instead of answering an email, a night out with friends while your children stay with the in-laws. These things are hard to balance, and hard to explain to ourselves when the world around us says, be ready, get your work done, be available, everything is an emergency.

You know what- I want to change that name- it isn’t selfish, it is self worth.

We don’t drink enough water.    Your body needs water to function

We skip the gym. You body needs physical movement to keep working.

We eat fast food. Food is fuel. We shouldn’t deprive our bodies or feed it junk

We don’t make the phone call. Our relationships keep our emotional health happy.

We skip doctors appointments.  Regular visits with the doctor help us to be on top of our health

We ignore a symptom. Symptoms are a signal – we need to follow through.

We don’t read the book.  Books help us explore our world, our self, or escape reality for a moment of time.

The reality is that the guilt we feel when taking the time to do things for ourselves is placed there by how we think others feel about us. About or decisions, as parents, business people, athletes, lovers, women/men, daughters /sons,

Why do we care so much? The world we live in is a world that values our Social Media standing over our self worth standing. We need to take back self care – Go to the gym, read the book, go on the date, call your friends, listen to the symptoms, get your check ups, and even spoil yourself with a massage, your nails, your hair, whatever makes you feel better about you! Self care is so not selfish, and it is necessary for you to grow.

….

I challenge you to pick one piece of self care that you wish you had in your life right now, and then Set goals to make it a reality. Feel free to comment here to dd some accountability!

This post may contain affiliate links. Find more information here

January 7, 2018 By Melendy Johnson

Hydration – Why we need it – and a challenge.

Proper hydration is one of the easiest health factors we can control.
We all know that the standard for water intake is 8-8oz glasses of water a day.
If you are looking to loose weight  that number changes. The standard is half an ounce to an ounce of water for every pound you weigh. I am WAY under hydrating for that number. Why more for loosing weight? Because we need to flush out the toxins in our body that happen when we are exercising more, and eating healthier.
Why is it so hard to maintain that appropriate level of hydration, and what can we do to fix that?

For me – one of my biggest motivators for getting something accomplished is having an accountability partner. If I am accountable to someone, I am more likely to complete that task. This is why, when my LuLaRoe Facebook group concurred with me that hydration was a big problem for them, I decided to start a hydration challenge.

Today will be set up – determine how much water you need to drink each day, and then make a plan. I have found that when I write a goal down, and then tell someone, I am more likely to complete that goal!
As the challenge goes on, The goal will be to see that it is easy to hydrate with a plan.

As a reward – well, you will have to come back and see – but I hope that this challenge will give people a chance to come together as a community, and take steps towards self care.

What are you doing for self care? Do you want to join in my hydration challenge? just sign up for my email list here!
https://melendyandsteve.com/water

This post may contain affiliate links. Find more information here

January 4, 2018 By Melendy Johnson

Truth Time – The real (confident) me…

Truth about me

Truth time – The Real me needs some work.

I am confident that I am not 100% happy with my body – heck who is?!

If we were all confident in our bodies gym’s wouldn’t exist!gym reasons

I am confident that I am working hard on that – As hard as I can want to.

We all have areas where we don’t put in the effort we know we should.

I am confident that I often fail at that hard work – and occasionally binge on Ice cream to feel better!

Although – I will say Ice Cream hasn’t even been in my mind in a few months!

I am confident that I have a new determined focus to succeed – because if I don’t take care of me, who will?

With a new year- many think of things they want to change.

Personally, those changes have been happening for over a month now! Research and classes for my business, re-joined the gym and I actually go,  planner organization has begun, podcasts full of inspirational speakers, and building a community around me to help me succeed.

Even doing any of that has been a huge step for me. I questioned a lot of the steps I make and got stuck in something my friend calls – Analysis Paralysis.analysis paralysis I spent so much time analyzing that I didn’t spend a lot of time doing. Every step of every process was over analyzed, and underdone. Going for a simple run became needing my water, shoes, outfit, music, and running plan perfectly paired. If one thing got off, I froze.

I cannot say what the exact cure for my analysis paralysis was, but some of it came from a big dose of reality a coach gave me. “Melendy – the only person keeping you from being successful is you…” I knew the truth, but I hadn’t heard the voice.  I knew it was me – I knew I needed a mindset shift, but – I hadn’t heard it. The only thing keeping me from running – was me. What was keeping me from growing my business?Me! The only one standing in the way of my happiness – you guessed it – ME!

perfectI spent a very long time trying to be perfect.

In whose eyes? I don’t know. I felt like I couldn’t go out of the house without the perfect outfit, couldn’t ‘go live’  without makeup, silence, a perception of everything is okay. therefore – I froze.  Guess what – Everything isn’t always okay. I know, Shocker! I am learning to live in the chaos of life, and be willing to step out of my “perfect” comfort zone.

Shifting my mindset to a “Do it” model, and subsequently pushing myself into the work that is going to drive me forward has been a huge boost for me. Scheduling my time, being intentional about my actions, believing I am worthy of the time, and believing others are worthy of my time as well has created an amazing arc in my attitude, and the enjoyment of the day to day!worthy

What do you need a mindset shift about?
Do you want someone to hold you accountable?
Are you ready to take the next step to work hard for the change you want to make?
If you are – leave a comment so that I can help you redirect you mindset and grow into you!

Primary Sidebar

Hello!

Welcome! I am so excited to share all things life with you! Recipes, fashion, workouts, relaxation, packing lists - you name it - I love it! I am a mom to three teenage boys, and a wife to my best friend. I coach youth track and field, and teach preschool. Life is always busy, and always fun here! Join in and share the fun!
Want to know more?

Follow me on Instagram

Follow on Instagram

directory

  • Email
  • Facebook
  • Instagram
  • Phone
  • Pinterest
  • Twitter

Tags

2018 about accountability bravery business coach coaching confidence depression excuses family fashion food fun health inspiration life lifestyle list lists love lularoe memories new adventure nutrition obstacles ocean organize planning priorities recipe rest runner running sail sand self-care sharing sun teamwork travel veggies work youtube yummy

Where I get my supplies!

I love to Pin

Follow Me on Pinterest

Join my mailing list

get information about sales, specials, and more!

USFamilyGuide.com

Footer

Stay Connected

  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Periscope
  • Pinterest
  • Twitter

what to look for

  • Home
  • Blog
    • running
    • anxiety
    • life
    • about
    • self care
    • food

Copyright © 2023 · Cookd Pro Theme On Genesis Framework · Installed by SassySuiteLLC #empowersocial