it’s a new day. Are you ready to tackle your health goals?

Updated 8/5/2021

As I mentioned in previous posts I am revamping my coaching plans. I do this yearly to consolidate the plans and make them more targeted. As I continue to learn and grow they become better. I am also editing older posts to add my Mailchimp newsletter option and update any necessary info. This all takes a lot of time and new posts may be only weekly for a bit. I am looking at other options as well, such as creating some videos, especially for cooking with CKD. I think a lot of people just don’t know how to cook, or don’t think they have time to cook. I would say cooking and preparing your own meals is the #1 way to prevent and or get chronic diseases under control. Be sure to sign up for my newsletter so you never miss out on any posts. I am also working on different freebies for newsletter subscribers and special offers. I have tons of handmade items from my closed Etsy shop, just too time consuming when trying to get this going, and I may do some monthly contests for subscribers.

What does the It’s A New Day Plan look like? It’s a new day, and it’s time to meet your Health Goals, via tackling your goals head on and creating new healthier habits.

1- You can purchase the plan using the Paypal button below. You must live in the USA, at this time to be a client of Health Buddy Melissa. I need to read the laws of other countries before I can take that task on. You must be 18 years of age, or older. Please note my Paypal is old, and verified. I have had it for like 20 years. It is in my husband’s name, but it is completely mine. Once I receive notification of payment, within 48 hours I will send you a welcome email with an intake assessment for you to complete. All of my business emails are through Google Suite and are secure. If you use the contact form or leave a comment that goes to my Yahoo email. In your welcome email you will receive dates and times that I am available to review your intake assessment. You will need to choose one and put it in the return email with the intake assessment form. After I receive that we will meet via email, text, or via a phone call for us to review of your intake assessment. I don’t do video chats at first. You will need to decide the format. You will need to be on time for the assessment review. I will wait no longer than 15 minutes. The assessment review is completely free. You will have 48 hours after that to decide if you want to work with me to reach your health goals. If you decide yes we will proceed to the next step, if you decide no, your money will be refunded to you. All new one on one coaching customers must begin with the It’s A New Day plan. Your 30 days begins at the time of your first coaching session.

2- After the meet and greet, if you decide to work with me I will then send you a calendar of available dates and times for you to choose your coaching sessions. You will also receive privacy forms and a user agreement that will need to be signed and returned prior to the first session. Be sure to read the user agreement, which is your contract to do business with Health Buddy Melissa, carefully. It will contain all of the fine details.

3- You can choose between 1 session a week, 2 sessions a week, or 3 sessions a week. The prices for each will be outlined below. The sessions are done via email, phone chat, text or Instant Messenger. You will need to decide your platform. The very first session is where you will decide what goal you want to start with. Some examples could be better eating habits, better sleep, exercise, weight management, stress relief, pain relief, quit smoking, learning to cook, menu planning, time management, better food choices for your chronic illness, blood pressure, cholesterol, gut health etc. I will send one reminder before each session for your upcoming session. It is your responsibility to show up and be prepared for your session. Each session is 30 minutes long. It is your responsibility to respect this time frame. I can be flexible with dates and times because I also work out of the home 3 days a week. I understand not everyone can do a Monday to Friday 9-5 coaching schedule.

4- At the end of the 30 days, whether you have showed up for all of your sessions or not, the plan will end. You will be given the option to renew for another month, or terminate services. If you join my mailing list, below, I frequently offer savings on my coaching services. My target audience is middle aged women and men. If you would like to ask questions prior to purchasing a package, please use the contact form under the image. The questions will go to my Yahoo email.


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Wisdom on Wednesday: Don’t Be Afraid to Seek Help

Whoa it has been a crazy week, so far, messed with my blogging mojo on Monday.  Today’s Wisdom on Wednesday, has to deal with Mental Health.  As I continue to watch the series, My 600 lb Life, it makes me so sad how many people turn to food as a comforter.  Food addiction is a real thing, and is caused by many factors, but so many kids experience trauma that never gets dealt with, and food becomes their drug of choice.  Society puts such a negative stigma on Mental Health, and I probably have some of my own judgement issues in that department.  I also have trauma as a child, that I never really dealt with, other than leaving it behind. A Bible study I just finished, called Soul Cry, brought some of that trauma very much back to the forefront of my memory.  It really is a beautiful Bible study, and I highly recommend it.   We all have trauma, at some point in our lives, and if we don’t learn to take it head on and cope with it, it can lead to lots of self destructive behaviors.  Don’t be afraid to seek counselling, it can make all the difference in the world.  Constructive, coping skills can be learned.

Have a blessed Wednesday!cropped-health-buddy-melissa1-2.jpg

Wisdom on Wednesday: Step Outside Your Comfort Zone

This can mean a lot of different things, to different people.  All  humans have fears, anxieties, things that make us uncomfortable or nervous.  It is when we let those things control our lives that it becomes unhealthy.  For me large crowds, loud noises, and Claustrophobia are things I avoid.  In 2016 we went to a Huey Lewis and the News Concert, in Georgia.  It was good, so many old songs that I love.  There was a lot of people, for such a small place.  But, I got through it.  It helped that we had seats, and didn’t have to stand in a crowd.  Last November went to go see Ed Sheeran, in Tampa.  A much, much larger crowd, and we were at the very top of the stadium.  While I loved all the music, and it was a beautiful night, being up that high, and on a steep incline inhibited me from truly enjoying the experience.  I told my husband I would not be doing that, again.  But, I survived.  This past weekend, Garth Brooks, came to Gainesville.  My husband got us tickets for Christmas.  I was excited, but nervous.  He showed me where our seats would be, and they were great seats, so that helped a lot.  The day of the show, the weather was amazing!  Nice and cool,  large and damaging thunderstorms had come through the day before, knocking out power and taking down trees.  But, not on Saturday.  We got there early, I always recommend this.  You might end up spending more money than you want, but it helps with crowd anxiety.  There was no place to eat, well there was if you wanted to wait 2 hours.  So, we hung out and had a few drinks.  There were 90,000 plus people at this concert, and it was loud!  But, it was one of the best things I have done in a long time.  There were a lot of drunk people to contend with, a few fell on my lap, but I think there were only 4 arrests, and for that many people that is great.  I did it, and I would do it again, for the right concert.  Garth Brooks is amazing, and put on an amazing show.  If you ever get the chance to see him live, I highly recommend it.  It was super cool to see the full moon rising over the stage live.  I stepped outside my comfort zone, and so can you.  Don’t let small things steal your happiness.  Take baby steps, and work through it.  You can do it!

Next week my May calendar, special, and new option will be made available.  Use the contact form below to message me if you have goals to reach concerning things that hold you back.


Wisdom on Wednesday

It is time to share a little bit about my weight loss struggle.  I think one of the hardest things for people, is when a doctor, nurse, nutritionist, whatever health care workers tells you to lose weight, and they themselves are chubby.  Because, I am only 4 11, it is very hard to maintain the weight on paper that the doctor says I need to weigh.  Matter of fact I have never weighed what they say I should weigh.  My whole life I have been a little chubby.  But, I also carry quite a bit of muscle mass, which is of course never considered in the equation of a doctor.  Because most of my fat is in my middle, like most women, this fat is particularly difficult to lose.  I am also, like most women impatient with the amount of effort needed to actually lose weight, and keep it off.  So I have been taking nutrition classes, which are awesome for increasing knowledge base.  But, I still thought something was missing, since I am only losing like an ounce or two a week.  That is way too slow!  So, I figured out my Basal Metabolic Rate, and started watching My 600 Pound Life, I will tell  you why below.

According to the BMR calculator, I need to consume 1500 calories per day, to just maintain my current weight.  Most people need 1500 calories to lose weight, mine is just to maintain, ugh.  That is problem number one.  I have an incredibly slow metabolism, like almost non existent it seems.  Even with increased intensity in my exercise, it still moves like a snail, and no I don’t have Thyroid issues.  I am just very unlucky in the metabolism department.  In order to lose weight, I would have to get rid of at least 500 calories per day.  I have already increased my aerobic intensity, and time, so that leaves food.  That means, my body, and my metabolism needs to consume only 1,000 calories per day to lose weight.  Good grief, that sounds awful.  Actually, I have been doing it for a week, or so, and while some days I actually had to go over a little, because of too intense of workouts and not having enough fuel, I am seeing results.   So, on the days I do more intense workouts it is more of a 1200 calorie day, but on lighter days it is 1,000 calories.  This seems to be working, now for how long we will see.  I have lost 4 pounds this week.  While it is not my goal to lose too fast, I do need some kind of results other than an ounce a week.  It is a juggling act, just like anything else with a chronic illness.  Since I have CKD I can’t eat high protein, but I need high density meals to give me enough fuel.  I need at least 50 grams of protein a day, at this weight and activity level.  That has been kind of tricky with just 1000 calories per day, but I am getting it with eggs and beans.  I also am taking a high quality multivitamin every day now.  I get blood work every 6 months, and have learned to know my body symptoms if something is wrong.

That leads me to the show My 600 Pound Life.  I started watching this out of curiosity of how someone can really weigh that much.  I don’t weigh 600 pounds, I don’t even weigh 200 pounds, but my thought was maybe I could learn something, and I did.  Emotional eating, comfort eating, enablers who allow the over eating, very slow metabolism, depression, no drive to exercise, relationships to food, family dynamics these are all things I have discovered lead to people weighing that much.  What does that have to do with me?  Well one, I have an extremely slow metabolism, always have.  2-  I didn’t think I had a bad relationship with food, but after much thought and examination I find I do.  Not necessarily in the same way as the people on the show, but fear of being malnourished, and getting anemia again which was devastating to me, plus the fear of my good kidney failing, have all led me to over obsess about food, and drive me to eat too many calories for what my body actually needs.  Plus, even though I thought I knew how much I was really eating, I am discovering I really did not.  I was good at counting the protein, phosphorus and sodium to keep my kidney good, but calories and fat not so much.  I also have a fear of too much exercise.  While that probably sounds dumb, an injury will set me back, could make me lose work, and that always sits in the back of my mind.  While I still have to be aware of that, fears only limit my abilities with no good outcomes.  The show, by making me see through the eyes of others who struggle, that some of their issues are actually similar to some of mine.  I can’t let fear win.  I have to be more mindful of what I put in my body.  I am mostly plant based, for the past couple of months, but bread and pasta, are part of that, which of course carries quite a bit of calories.  Finding a happy balance to keep my body healthy is a journey.  I  have to learn to be patient, and mindful on the journey.  My stamina, strength and balance have increased so much.  That is just as important as a number on a piece of paper, and I have to remember that too.

Do you struggle with weight?  Just because something works for one does not mean it should be done by another.  We are all different, and our bodies have different needs.  Illnesses, medications, all need to be considered when embarking on a diet and exercise regime, and should not be taken lightly.  Talk to your health care provider for advice, if they are ineffective, then ask for a referral.  I am blessed that my new primary care doctor believes in food as medicine, and even though the changes are difficult, it is a goal to hopefully never need medicine for my body to function the best it can.  While a multivitamin can be considered as medicine, it is a necessity right now for me to take.  Allowing my body to get malnourished would be detrimental to my health.


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