Svelte Media

Svelte Media The One and Done program is designed to be low-impact and high reward, taking the benefits of HIIT an

If you love the One and Done program and want to learn more about our other incredible programs, or you’re looking to accelerate your results by adding to your current then you should check out our additional products including:

MetaBoost Connection: A nutrition-based program specifically engineered to help you revitalize your body from the inside out. This program works to “flip your meta swi

tch” and boost your metabolism naturally by leveraging the right combination of supreme superfoods and no-impact exercises. Boost your metabolism, burn fat, and give your body a detox with the MetaBoost Connection. Instagram: https://www.instagram.com/sveltelife/
Facebook: Meredith Shirk & Svelte Training https://www.facebook.com/SvelteTraining

Back Renewal System: This program is a natural, effective, and holistic way to virtually defeat your back pain, by targeting it at the source and retraining your body to move in a pain free way. This program works by using strength and flexibility exercises that are specially designed to be gentle yet effective, perfect for anyone of any age, fitness level, and regardless of prior injury. Instagram: ​​https://www.instagram.com/sveltebrs/
Facebook: Svelte Back Renewal System https://www.facebook.com/sveltebackrenewalsystem

SV Train Naturals: If you’re looking for holistic and natural ways to improve your health without putting harmful chemicals into your body, then you should check out our health and supplement line SV Train Naturals. This one of a kind collection includes specially formulated products that cover a wide range of health concerns. You can help boost your immunity, reduce inflammation, shed those few extra pounds, and look and feel younger again. Instagram: .train_naturals https://www.instagram.com/sv.train_naturals/
Facebook: Svelte Naturals https://www.facebook.com/SvelteNaturals

📲Don’t miss out on this healthy and delicious Spring Veggie Protein Stir-Fry recipe. Which is perfect for meal preppers!...
04/29/2026

📲Don’t miss out on this healthy and delicious Spring Veggie Protein Stir-Fry recipe. Which is perfect for meal preppers!

When your schedule fills up, dinner needs to get simpler, not skipped. 🍲

Ingredients (1 serving):
✔️4 oz protein of choice (chicken breast, shrimp, tofu, or tempeh)
✔️1 cup mixed spring veggies (snap peas, asparagus, bell peppers, zucchini, or broccoli)
✔️1 tbsp olive oil or avocado oil
✔️1 tbsp low-sodium soy sauce or coconut aminos
✔️1 tsp grated fresh ginger (or ¼ tsp ground)
✔️1 small garlic clove, minced (or ¼ tsp garlic powder)
✔️Juice of ½ lime
✔️Optional: sesame seeds or green onions for topping

Instructions:
1️⃣Heat oil in a large skillet over medium-high heat.
2️⃣Add protein and cook until lightly browned and cooked through. Remove and set aside if needed.
3️⃣In the same pan, add veggies, garlic, and ginger. Stir-fry 3–5 minutes until tender-crisp.
4️⃣Return protein to the pan.
5️⃣Add soy sauce (or coconut aminos) and lime juice. Toss everything together for 1-2 minutes.
6️⃣Serve as-is or over rice, cauliflower rice, or quinoa if desired.

👉Want the full Spring Veggie Protein Stir-Fry recipe? Comment “SPRING GREENS” below and we’ll send you a DM!

04/28/2026

Wait, you can eat tacos AND still get in shape?! 🌮👀

One of the biggest myths in fitness is that you have to cut out your favorite foods to see results.

The truth? It’s not about restriction, it’s about how you train your body.

Instead of spending hours running or avoiding foods you love, a smarter approach focuses on:
✨ Short, targeted workouts that keep your metabolism active
✨ Efficiency over exhaustion (no 45-minute cardio sessions needed)
✨ Consistency you can actually stick to, even with real life (and tacos)

Because when your workouts are designed the right way, your body can burn fat without forcing you into extremes.

Yes, even if tacos are on the menu. 😉

Comment GET STARTED if you want to learn how to burn fat without giving up your favorite foods! 🔥

04/27/2026

Want to wake up your glutes and give your b***y a quick burn in just a few minutes? 🔥

This quick mini b***y workout is designed to help activate your glutes and strengthen your lower body using simple, effective movements you can do at home.

It’s a short but powerful routine that gets your muscles working without needing equipment or a lot of space.

👉 Tag your workout buddies down below & head over to our YouTube channel () for the full workout for FREE! 💪
***yworkout ***yworkouts

🍽️ Fuel up with this Balanced Chicken & Veggie Power Bowl, a delicious way to stay on track!All you need is chicken brea...
04/27/2026

🍽️ Fuel up with this Balanced Chicken & Veggie Power Bowl, a delicious way to stay on track!

All you need is chicken breast, veggies, quinoa or rice, olive oil or avocado, hummus or tahini, and simple seasonings to whip up this delicious power bowl!

Prep once, eat smart all week!
✅Cook extra chicken at dinner, roast a tray of veggies, and batch‑cook your grains,then mix and match for easy, balanced lunches without the daily hassle. 🌟

How to stay consistent when life gets busy?
✔️Repeatable lunch structure
✔️Teaches structure instead of restriction.

👉Save & share this for busy days! One repeatable lunch = one less decision, one more win for your consistency. 💪

04/26/2026

This smoothie is packed with fiber, hydration, and natural enzymes to support digestion and keep you feeling light and energized.

It’s a fresh, tropical blend that’s perfect for a quick reset when you want something clean, simple, and delicious.

👇Here’s the recipe!👇

Ingredients:
✔️ ½ cup green apple
✔️ ½ cup pineapple
✔️ ½ cucumber
✔️ 2 celery stalks
✔️ 1 cup spinach
✔️ ½ cup coconut water

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth and well combined.
3. Adjust consistency with extra coconut water if needed.
4. Pour into a glass and enjoy fresh!

This light, hydrating smoothie makes 1 serving, and it’s perfect for supporting digestion and boosting your energy naturally. 🌿✨

✅ Tip: Add ice for a colder, more refreshing texture or a squeeze of lemon for an extra zing!

📲 SAVE this refreshing Apple-Pineapple Smoothie for later! 🍏🍍

Want to discover TONS of other deliciously nutritious recipes just like this one? Stay tuned by hitting the FOLLOW button and ❤️ this post!

This is what real, sustainable progress looks like 👇“…I started the program a little over a week ago, and it’s been goin...
04/26/2026

This is what real, sustainable progress looks like 👇

“…I started the program a little over a week ago, and it’s been going well so far.”

“…I started at 135 pounds and am already down 8–10 pounds.”

This is such an important reminder: progress doesn’t come from pushing through pain or forcing intensity. 💙

It comes from:

✔️Listening to your body
✔️Choosing movement that feels supportive
✔️Allowing rest without guilt
✔️Staying consistent in ways that feel doable

👉Catherine’s story is proof that you don’t need to do everything to see results. You just need to do what you can consistently, and let that add up. ✨

👉That’s exactly why One & Done is built the way it is. Short, gentle workouts designed to support your body, not overwhelm it.

Ready to move in a way that respects your body? Comment “GET STARTED” today and discover how simple, supportive consistency can change everything. 💪

04/25/2026

He lost 65 lbs at 65 years old and didn’t live in the gym to do it. 👀

Doyle went from 250 → 185 lbs, dropped 4 pant sizes, and went from an XL to a L… all while keeping things simple and low-stress.

What made the difference?
Not longer workouts. Not harder workouts.
A smarter approach that actually fits his life.

With One & Done, he was able to:
✅ Lose weight without spending 30+ minutes in the gym
✅ Improve flexibility and energy (even with 2 hip replacements)
✅ Follow a joint-friendly routine that didn’t break his body down
✅ Stay consistent with support from coaches and community

His biggest realization?
You don’t need to “bulk up” or overtrain to see real results… you just need something that works with your body, not against it.

And no, this isn’t just for women.
Results like this show that simple, efficient workouts can work for anyone.

Comment GET STARTED if you’re ready to see what a simpler, smarter approach can do for you 💪

🍽️ Fuel up with this Anti-Inflammatory Citrus Smoothie, a delicious way to stay on track!🥤This smoothie is bright, light...
04/25/2026

🍽️ Fuel up with this Anti-Inflammatory Citrus Smoothie, a delicious way to stay on track!

🥤This smoothie is bright, lightly creamy, and refreshing. It is not overly sweet, and with ingredients chosen to support inflammation balance, digestion, and steady energy.

Ingredients (1 serving):
✔️½ cup frozen wild blueberries
✔️½ cup frozen raspberries
✔️½ small orange, peeled
✔️¼ tsp fresh grated ginger (or pinch ground ginger)
✔️¼ tsp turmeric
✔️Pinch black pepper (helps activate turmeric)
✔️1 tbsp chia seeds
✔️½ cup unsweetened coconut water
✔️½ cup unsweetened almond milk

Instructions:
1️⃣Add all ingredients to a blender.
2️⃣Blend until smooth and vibrant.
3️⃣Add a splash or more liquid if needed for desired consistency.

🫐Berries → antioxidants + inflammation support
🍊Citrus + ginger → digestion + freshness (great for spring)
🫚Turmeric + black pepper → classic anti-inflammatory combo
𓇢Chia seeds → fiber + staying power so it actually satisfies

☝️Add this recipe to your collection to reference it later! Comment “BERRIES” for the full recipe.

04/24/2026

Want to keep your brain sharp and energized? 🧠

Boost your brain health with these simple daily habits:

✅ Vitamin D: Just 10 minutes in the sun can support cognitive function and mood.

✅ Destress: Reducing stress protects your mind and improves focus.

✅ Movement: Regular exercise strengthens muscles and your brain, enhancing memory and mental clarity.

👉 This is just one of many health tips we love sharing here! Don’t forget to save this post for later and comment below what other nutrition and brain-boosting hacks you wanna see! 💡

04/23/2026

Quick posture check, are you standing tall or slowly slouching throughout the day?

A simple trick: imagine a string gently pulling the top of your head upward, like a puppet string lifting you taller. This subtle shift allows your shoulders to relax back and down, engages your core, and helps your spine align naturally.

When your posture improves, your body benefits in many ways:

✅ Helps reduce neck and back tension
✅ Activates your core muscles naturally
✅ Supports better breathing and oxygen flow
✅ Improves balance and body alignment
✅ Can even help boost energy and confidence

Try it right now when standing, sitting, or walking. Small adjustments can make a surprisingly big difference over time.

👉 This is just one of many health tips we love sharing here! Don’t forget to save this post for later and comment below what other nutrition tips and health hacks you want to see next! 💪

Let’s keep it moving with Coach Paula’s 12 Min Lower Abs Workout 💯This Muffin Top & Belly Bulge Blast routine is great f...
04/22/2026

Let’s keep it moving with Coach Paula’s 12 Min Lower Abs Workout 💯

This Muffin Top & Belly Bulge Blast routine is great for sculpting your core, firing up your metabolism, and tightening those stubborn areas in just a few minutes a day. 🔥

✔️Elbow to Knee Crunch
✔️Flutter Kicks
✔️Windmills
✔️Seated Crunch

Online workouts can be tricky to keep up with, but we’ve got your back! 💪 Save these step-by-step moves and crush your fitness goals anytime, anywhere 🙌

The full workout is now live on our YouTube Channel MeredithShirk&SvelteTraining. Comment “YouTube” and we’ll send you the link! 👇

04/21/2026

Craving chocolate without the guilt? 🍫 These Fat-Burning Chocolate Truffles are rich, satisfying, and designed to support your metabolism!

Packed with healthy fats from avocado, antioxidants from blueberries, and metabolism-boosting cacao, these truffles give you flavor AND function.

They’re a deliciously indulgent treat that helps you stay on track without feeling deprived.

👇Here’s the recipe!👇

Ingredients:
✔️ 70% dark chocolate (30s in microwave, stir after 15s)
✔️ 1 tsp cacao powder
✔️ ½ avocado
✔️ ¼ cup blueberries
✔️ ½ tsp cinnamon

Instructions:

1️⃣ Melt the dark chocolate in the microwave for 30 seconds, stirring halfway through.
2️⃣ In a bowl, mash avocado until smooth.
3️⃣ Mix in cacao powder, cinnamon, and blueberries.
4️⃣ Combine with melted chocolate until fully incorporated.
5️⃣ Roll mixture into small truffles and refrigerate for 20-30 minutes before serving.

This decadent recipe makes 6-8 truffles, and gives you a sweet, guilt-free snack that supports fat-burning and satisfies your chocolate cravings! 🍫

✅ Tip: Store in an airtight container in the fridge for up to 3 days or freeze for longer enjoyment.

What do you love about this recipe? Share in the comments!

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What we do!

We are all about streamlining your body mind and life! At Svelte we focus on one thing and one thing only... Helping people achieve their goals through a means of health, mindset and most importantly action.

Lifestyle Coach, Certified Personal Trainer, Weight Loss and Fitness Nutrition Specialist, Speaker, Author and Badass New Mom...