FitGurlMel

The challenge cost only $39.99 for non-subscribers, and current subscribers to my app will receive a 40% discount!

YES! For the low price of $14.99/month you'll receive everything you need to reach your goals (weight loss, strength training, bulk up, etc.). My app features workout programs and individual exercises that you can perform at home or at the gym. You also get nutrition guides and access to workouts from 1,000+ other top trainers.

If you haven't had success with fitness apps in the past, you may be skeptical about whether or not this will work for you. But I guarantee you'll get the results you’re looking for and stay motivated to keep going. Why? Because I will be there with you every step of the way, giving you all the knowledge and expertise I’ve gathered over the years!

My workouts are scalable to any fitness level. With video demonstrations & exercise descriptions, you’ll never be left wondering how to do a move!

All of my workouts are minimal equipment. All you need is a few sets of dumbbells, long loop or tube resistance bands, a mini loop band and your bodyweight. Optional bench.

This challenge has BOTH at home & gym workouts for EVERY workout!

If you’re a beginner/ are looking for no equipment workouts:

1. Complete Hot Body at Home 12-weeks.

2. Follow my 365 Food Guide

If you’re intermediate to advanced and/or are looking for a home program with minimal equipment (resistance bands and dumbbells):

1. Complete FitGurl Me 10-weeks

2. Watch the Macros Class series and track your macros

3. Follow the 365 Fit food guide for recipes, you may use the a la carte menu.

If you’re looking for an accelerated version:

1. Complete Hot Body at Home Intensive, followed by FitGurl Me 6-weeks.

2. Watch the Macros Class series and track your macros

3. Follow the 365 Fit food guide to the T!

If you’re beginner to advanced and/or are looking for a GYM program:

1. Complete Built Aesthetics 2.0

2. Follow the 365 Food Guide

3. Watch the Macros Class series and track your macros for optimal results and/or reverse diet is needed.

4. Check out the Workout of the Week (WOW) for extra fun!

Workout of the Week (WOW): My favorite workouts, posted weekly. My WOWs are not only fun, but also effective to lose weight, build nice muscles, improve your mobility and build strength.

Booty and Legs, Abs, and Full Body sections: More workouts targeting specific parts of the body! You can also find 10-minute guided workouts that can be used standalone or as warmups for your heavier lifts.

Facebook Community: The best place on earth is no longer Disney. My FB group is honestly amazeballs! Everyone there is respectful and supportive. Check it out, ask questions, and get inspired by each other.

Message Feature: Talk to me directly! I review all messages and answer them daily. I receive tons of DM’s daily, so it’s impossible to answer. By using the Message feature on my app, I’m able to keep up with the influx since only people who are working out may message me :)

More Features:

-Whateva It’s Edible: Fun video recipes with your gurl Mel.

-Stretches and Recovery: Pre-and post- workout videos and tutorials.

-Mindfulness Manifesto: Mental wellness guide and tips.

-Pre and Post Natal Nutrition Tips

-Spotify Playlists: Listen to my favorite tunes while working out.

-Shop: Direct link to the fitgurlmel shop + exclusive discounts for the Fitgurlmel App users

Even more: Exclusive access to my challenges and prizes, exclusive discounts for Fitgurlmel merch, giveaways, and events to come!

Live classes: I’m about to launch a live event feature so that you can work out, do yoga, and talk to me in real-time and all within the app environment.

Consider rest intervals vs workload. When you lift, you’ve probably been incorporating longer rest periods. Although these workouts are 20-30 minutes long, the rest intervals are much shorter. In addition, your goal is to push the pace, reps, and weight (dumbbells and bands). If you’re not dead within the first 4 minutes, that means you need to move faster and lift heavier.

You will lose weight with both. Please refer to the “I’m new to the app. Where do I start” section. More importantly, follow my 365 food guide and learn how to feed your body to achieve your goals with my macros class. Nutrition is super important to lose weight and keep it off in a HEALTHY and SUSTAINABLE way.

HBH, followed by FitGurl ME and do the macros while following Mel’s good guide to the T and making sure you’re a solid 60lbs-100lbs overweight. You can’t lose 40lbs in 60 days if you are not at least 60lbs+ over the weight you should be at.

The goal is to push yourself, within your limits, but always make it challenging so you can get the results you’re looking for. If you definitely can’t jump (I get this one a lot), then don’t jump, do the movement statically. If you can’t do push ups, do them with your knees on the floor. A modifier is an adjusted version of a move. You can adjust any movement this way. This being said, I do encourage everyone to try THEIR personal hardest.

The same workout can feel too difficult or too easy depending on the person. Reality is, you make it what you want it to be. Not fast enough: Go can always go faster, continue through the breaks. Too fast/difficult: focus on your form, go slower if you have to but don’t stop. Within your limits but always challenge yourself so you can get the results you’re looking for.

Everyone has different strength levels. Pick the heaviest weight size that allows you to do the workout without losing your form, but push yourself. You should struggle to finish the last couple reps.

If you don't have a machine, perform a barbell, dumbbell or banded version of the exercise and simply focus on form, range of motion, and time under tension (move slower). When in doubt, if it's hard AF then you're doing the right thing. If it's easy, then you're doing the wrong thing.

Track your current food intake without modifying anything for ten days using my Fitness Pal (free app). Add the numbers and divide by 10. The result is your current average daily caloric intake.

Now that you have your daily average caloric intake, replace your calories with unprocessed food. For example, if your daily average caloric intake turned out to be 1700 calories, your job is to eact 1700 daily calories coming ONLY from unprocessed food. I recommend following the 40% carbs, 30% protein and 30% fats to begin with.

When in doubt about what food to eat, please check out my 365 Fit Food Guide.

If your daily average caloric intake is lower than 1500 calories, please reverse diet to at least 1800 calories before you try to cut any calories from your diet. I explain how to effectively reverse diet on the Macros Class series. It’s a slow process, but fixing your metabolism will pay huge dividends when it comes to losing weight and gaining muscle mass.

If you need more individualized assistance with your macros, please contact info@fitgurlmel.com

Right off the bat “deficit”, “maintenance,” and “surplus” are all very open to current conditions since metabolic rates vary greatly from person to person. Even at a “deficit” eventually you’ll be at maintenance level if the “deficit” goes on for too long or is too low. This is why in bodybuilding they usually do “refeeds” periodically even during a show prep. Watch the macros class for guidance, and if you need further assistance, please email the following info to info@fitgurlmel.com: your weight, target weight, initial average intake before you started the deficit and your plan to bring the calories back up and to where.

You can’t target fat specifically, but you can definitely lose weight and build an aesthetic body.

The short answer is that you will need quite a bit of time and work, but it is doable. Watch my macros series on the app, and start 1) following macros and 2) eating according to my 365 Fit food guide. For workouts, please start with Hot Body at Home intensive, then you can proceed to do FitGurl ME, and finally switch over to gym workouts (Built Aesthetics 2.0, Workout of the Week, etc).

Start with Hot Body at Home 12-week, and also follow my 365 food guide. Nutrition is super important to lose weight and stay healthy. Also watch my macros class on the app. It is a lot of info, but it will give you an understanding on how you can lose weight (and keep it off) sustainably with the proper nutrition.

Finally, check out my fb group (lifestyle tab in the app). Everyone there is encouraging and respectful. Check it out. It doesn’t hurt to have some extra encouragement during this process:)

Everyone has different strength levels. Pick the heaviest weight size that allows you to do the workout without losing your form, but push yourself. You should struggle to finish the last couple reps.

Start with checking out the macros class series and figuring out your maintain calories and making sure your metabolism is working well. For workouts, you need to be able to sustain a very work rate before messing with bodybuilding and achieving specific bf percentages. So, start with FitGurl ME 6 weeks and see if you can match me rep for rep. After that, switch over to Built Aesthetics 2.0. Your goal is to push the heaviest weight/resistance for the reps I assign on that program and sustain that output.

If you want to learn about macros and nutrition, especially about reverse diet which you would need to prepare for a bodybuilding competition—most people need years of training and nutrition just to even do bikini—then I recommend my app. You can also check out Built Aesthetics 2.0 which is a bodybuilding based program so the training would be covered there. If you want a show specific coach who can also find you posing classes and prepare for pre-show physique, please send me an email to info@fitgurlmel.com and I’ll do my best to put some names in front of you to talk to.

Don’t modify anything, just focus on form and move slower if you need to. You need time for your ligaments and tendons to develop, it’s not just the muscles.

Valgus knee is something that is not just about exercises, but about awareness and posture. Squats, deadlifts, and any exercise movements where you have to go up and down (change levels) are ideal to address the issue. That being said, your knees will cave in when you do any of those. You must counter this by starting by standing about wider than hips-width apart, toes pointing slightly outward, and knees rotated outward as well. Focus on activating your adductors and preventing your knees from wobbling. Finally focus on having your head, back, and hips aligned straight as you move up and down. Give it tons of work and tons of time.

Diestasis recti is a gap between the ab muscles that happens usually during pregnancy. If you are around 35 years old and/or gain quite a bit of weight during pregnancy, these are factors that greatly contribute to developing diastasis. Working out is an effective way to strengthen those muscles, but keep in mind that you will need quite a bit of time and work.

Not sure where to start?

1) Watch my macros class and start tracking your macros.

2) Follow my 365 Food Guide.

3) For workouts start with Hot Body at Home followed by FitGurl ME. Then switch to the gym workouts!

If you’re feeling discomfort during training, that’s ok and normal. If you’re feeling pain, that’s different and would require a doctor to look at. Everything in between, you got to workout

Yes, me!

You can do hiit, you can lift weights, you can do almost anything as long as it doesn’t involve jumping once your belly gets too heavy for that. The myth that you can’t workout during pregnancy has been debunked ages ago.

Start Hot Body at Home and/or FitGurl ME. Skip the plyo exercises and simply do them statically. Don’t skip the weights.

I also have a 365 Fit fit food guide to help you with eating well during pregnancy and avoid unneeded weight gain.

Herniated disk is a bit of a fucked up injury. 1) if you work out and do physical stuff, it’ll inflame it and make it feel worse, and 2) if you don’t work out and do physical stuff it’ll get worse, you’ll become weaker, and it won’t end well.

You see, there is no scenario where you don’t feel pain or potentially throw out your back and be out for a week or so. You need to learn to move in mechanically correct patterns aka having good form. If you start with Hot Body at Home is your best shot. Take your time, watch how I move, listen to my cues, and get that back strong af. I’ve had clients with your injury before and usually it takes 2-3 years of consistent work for the muscles to be strong enough to basically do everything and hold you in point with minor discomfort or 0 discomfort. Surgery hardly ever fixes this.

Umm it’s difficult to answer this question without knowing how much weight you gained, how much you have lost and how long it’s taken. Generally speaking the skin is very flexible and goes back to place over time. But over time can be years, depending on the weight loss. Even when it goes back however, there may be stretch marks and things of that nature. I’d get to your ideal weight if I were you, then get those muscles nice and strong, drink water and eat healthy food. I recommend you start with Hot Body at Home 12-weeks followed by my FitGurl ME program. Consistency over time is the key to improvement.

Because of your back issues, discomfort is expected and you need to work out to get better. Refer to the “I’m new to the app. Where do I start?” section to figure out the best program for you.

The sound, although strange, doesn’t mean that there’s something bad going on. The way your body tells you something is definitely off is pain.

If you’re working out and you feel these are ok:

• Having to control breath when moving fast

• Muscles feel hot/burning when doing lots of reps

• Cracking sounds when warming up to do exercises

• Sweating like crazy

• Feeling very thirsty

If you’re working out and feel these then it’s NOT ok:

• Pain beyond just discomfort

• Difficulty breathing under normal physical effort

• Wobbly joints (knees and shoulders)

• Hyperextended (heavily arched) lower back, neck or wrists when lifting heavy weights

• Inability to perform at least 3 reps without assistance

• Need to constantly use aides such as wrist wraps, knee wraps, belts, etc. for everyday training

You have to workout regardless. Motivation is, and repeat after me “like a fuck boy, you can’t count on either of them.” Pick a program and stick to it until the end. Be present everyday and say yes to you. Also sign up for my Facebook group, you don’t have to do this alone. We’re in this together.