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 switch” 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

09/05/2025

We ❤️ fall superfoods for the powerhouse nutrition and health benefits they bring to every meal.

🍁Fall’s harvest brings more than cozy vibes - it’s packed with nutrient-dense superstars that fuel your body and support your goals. Think sweet potatoes for steady energy and fewer cravings, beets for better blood flow and workout endurance, and cinnamon to help regulate blood sugar naturally.

The full seasonal lineup is above, and it’s loaded with fiber, antioxidants, and gut-loving goodness.

Keep these superfoods on hand and incorporate them into your next recipe for a healthier fall season! ✨

09/03/2025

☀️Is the summer heat keeping you indoors? Stay cool and active with our indoor walking routines - perfect for beating the heat and boosting your fitness! 💪🏻

Here are some of the exercises featured in the Indoor Walking Routines playlist👇

✔️30 Min Walking Workout | Fat Burning & Fun Cardio | Beginner Friendly
✔️Calorie-Burning Walking Workout | At-Home Routine | Fun & Fit
✔️Slim Down With This Low-Impact Cardio Indoor Walking Routine
✔️At-Home Walking Routine To Lose Excess Weight

Benefits of working from home:

👉Reduced commute time and expenses, giving you extra hours and savings to invest in your health and hobbies.
👉Enhanced flexibility to balance work with home life, making it easier to fit in indoor walking routines and active breaks.
👉Personalized workspace control, so you can create a comfortable environment that boosts productivity and well-being.

Ready to crush your fitness goals while staying cool? Comment “WALKING” to get the playlist! 🔥

09/02/2025

🚨Unlock the next level of wellness with Coach Gaby’s Seated Fat-Burning workout – perfect for all fitness levels and easy to do anywhere! 💪

✔️Cross Punch
✔️Reach + Tap Crunch
✔️Bent Over Alt. Row
✔️High Knee + Kick Crunch

This Seated Fat-Burning Workout is great for boosting your heart rate while staying gentle on your joints. It helps improve core strength, coordination, and overall endurance - no equipment needed ! 💪

Ready to crush your daily workouts and want to get more fat-burning workouts? comment “YOUTUBE” now to unlock free fat-burning routines! 🔥

💬SAVE this post for later and share it with your workout buddies!

08/30/2025

🚨NEW YOUTUBE VIDEO ALERT 🚨Coach Paula’s Seated Belly Fat Workout is going to fire up your core without even standing up 🔥

Following along can be tricky sometimes, but don’t stress - we’ve made it easy. Save this guide and move at your own pace!

💥High Knees
💥Torso Twist
💥Side Punch
💥Windmill

This Seated Belly Fat Workout routine is great for boosting circulation, strengthening your core, and burning calories - all while being easy on your joints. 💪

Get more of Coach Paula on our YouTube channel! Comment “YouTube” to check us out and subscribe!

08/27/2025

💪 Witness the incredible journey of DEBS W., a true One & Done program success story! 🌟

What are some of the benefits of the One & Done program? 👇

✨The One and Done Workout program is a home-based fitness system designed to naturally boost your body’s fat-burning ability for faster, more effective weight loss.
✨One and Done shows you how to look and feel your best—without intense workouts or restrictive diets—making it a simple, stress-free fit for your busy lifestyle.
✨These low-impact, high-reward workouts activate your body’s natural metabolic multipliers, delivering the benefits of a 45-minute workout in just 7 minutes.

👉Ready to unlock your full potential? There’s no better time than now to secure your membership with the One & Done program 💪Take charge of your mind, body, and health - comment “Get Started” in the comments below to take my free quiz and learn more!📲

08/25/2025

: What women over 45 really want from workouts

Let’s be honest - our priorities have changed. It’s not about punishing routines or chasing someone else’s goals. It’s about feeling good, staying strong, and living well. 💪

✅ Movement, not punishment – Workouts that support your body, not break it.
✅Time-smart routines – 7–15 minutes that actually work—no fluff.
✅Strength over skinny – Feel strong, stable, and capable in everyday life.
✅Recovery matters – Stretch, breathe, and honor your body’s need to rest.
✅Confidence that lasts – Feel good in your skin, not chasing the past.

✨ Ready to begin?

Comment “GET STARTED” to unlock your free quiz and take control of your health, starting now.

08/23/2025

Our clients love to share their experiences and stories of transformation with the One & Done program!

“Thank you!! I’ve been doing them in order — amazing how energized you feel after just a few minutes!! I’m not completely out of shape, but I wanted to start slow and steady to really build a strong, long-term workout routine.

Love that I can literally roll out of bed, do my workout, and start my day!
This is a brilliant program!!”

Patricia N.

This one makes me smile big time - The One & Done program is great for those of us who need something easy to adopt that can have a BIG effect! ! 💛 You don’t need to be in peak shape to start… A little consistency goes a long way.

Why One & Done program?

✅These science-backed bodyweight combos are designed to boost your metabolism and build endurance.
✅Proven to be more effective than 45 minutes of traditional exercise — my clients have seen results regardless of their age or how much weight they had to lose.
✅The One & Done will teach you how to activate your body’s natural metabolic multipliers — so you can unlock the benefits of a 45-minute workout in just 7 minutes.

📲Ready to hit ‘send’ on your new lifestyle? You can access my exclusive One & Done by commenting “Get Started” to learn more! 🙌

08/20/2025

Ready for a tasty twist? These Mediterranean Lettuce Wraps are a no-cook, perfect on-the-go recipe! 😋

Servings: 2 (Makes 4 wraps — 2 per serving)
Time: 10 minutes

👇Here’s the recipe!👇
Ingredients
✔️4 large butter lettuce or romaine leaves (washed + dried)
✔️½ cup plain hummus
✔️½ cup cooked shredded chicken (store-bought rotisserie or pre-cooked)
✔️¼ cup diced cucumber
✔️¼ cup diced red bell pepper
✔️2 tbsp sliced Kalamata or green olives
✔️1 tbsp crumbled feta cheese (optional)
✔️1 tsp olive oil
✔️Juice of ½ lemon
✔️Pinch of dried oregano
✔️Salt + pepper to taste

Instructions
1️⃣Make the quick mix: In a small bowl, toss cucumber, bell pepper, olives, olive oil, lemon juice, oregano, and a pinch of salt and pepper. Set aside to marinate while assembling.
2️⃣Build the base: Lay out the lettuce leaves on a flat surface. Spread ~2 tbsp of hummus on each leaf.
3️⃣Add protein: Top each with ~2 tbsp of shredded chicken.
4️⃣Layer in the flavor: Spoon the veggie-olive mixture evenly across all 4 wraps. Sprinkle with feta if using.
5️⃣Wrap & serve: Fold the lettuce wraps taco-style or roll up like mini burritos. Serve immediately and enjoy fresh!

Why It Works:
✔ High in fiber + healthy fats for digestion and satiety
✔ Olive oil + hummus = hormone-loving healthy fats
✔ No cooking = less stress on hot summer days

This recipe is great for busy days when you need a quick, nourishing meal without turning on the stove. 🥗

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

08/18/2025

Did you know about these superfoods that help beat brain fog and boost focus?

These nutrient-packed picks support brain health, improve memory, and keep your mind sharp - perfect for days when you need a little extra mental clarity! ✨

✨Spinach – Packed with folate and iron to support cognitive function and circulation.
✨Blueberries – Rich in antioxidants that protect brain cells and enhance memory.
✨Walnuts – High in omega-3s and polyphenols that nourish the brain and fight inflammation.
✨Green Tea – Contains L-theanine and caffeine for calm alertness and better focus.
✨Avocado – Full of monounsaturated fats that support blood flow to the brain.
✨Eggs – A great source of choline, essential for memory and neurotransmitter health.
✨Pumpkin Seeds – Loaded with magnesium, zinc, and iron—minerals tied to sharper thinking.
✨Turmeric – Contains curcumin, known to cross the blood-brain barrier and reduce brain inflammation.
✨Dark Chocolate (70%+) – Increases blood flow to the brain and boosts mood-enhancing endorphins.
✨Salmon – High in DHA, an omega-3 fat crucial for maintaining brain cell structure and mood stability.

💡 Knowledge Bomb Dropped! Tag a friend who needs to add these foods to their shopping list, and hit the save button to keep it handy for yourself. 📲

08/16/2025

These Anti-Bloat Elixir recipes are the perfect healthy refreshers you should try this summer! ☀️

➖Lemon Ginger Morning Tonic benefits:

✨Aids Digestion: Ginger and lemon help stimulate digestive enzymes and reduce bloating.
✨Supports Natural Detox: Warm water with lemon promotes gentle liver cleansing and hydration.
✨Boosts Immunity: Ginger and lemon are both rich in antioxidants and anti-inflammatory compounds.

➖Cucumber Mint Cooler benefits:

✨ Deeply Hydrating: Cucumber and water help replenish fluids and keep you cool.
✨ Soothes Belly Bloat: Mint and cucumber have natural anti-bloating and digestive properties.
✨ Gently Alkalizing: Lime juice adds a refreshing dose of vitamin C and supports pH balance.

➖Sparkling Apple Cider Vinegar Tonic benefits:

✨Supports Blood Sugar Balance: Apple cider vinegar may help improve insulin sensitivity and regulate blood sugar levels.
✨Boosts Digestion: ACV and lemon juice can stimulate stomach acid and aid nutrient absorption.
✨Refreshing & Low-Calorie: Sparkling water adds fizz without added sugar, making it a gut-friendly soda alternative.

➖Ginger Cucumber Flush Shot benefits:

✨Fights Inflammation: Ginger and cucumber contain compounds that help reduce internal inflammation.
✨Promotes Gut Motility: Ginger and lemon naturally stimulate digestion and support regular bowel movements.
✨Hydrating & Detoxifying: Cucumber juice helps flush out toxins while keeping you hydrated.

📌 Save this post so you can sip your way to a lighter, happier belly all summer long!
🔁 Share it with a friend who loves a good wellness boost!
Want to see more recipes just like this one?! We ❤️your feedback, so let us know how we’re doing below or in a DM 🙌

08/05/2025

Get ready to level up your fitness journey with Coach Greg's Full Body Strength & Tone (Optional Weights)! 🚀

Join Coach Greg on this intense workout journey! Follow the full instructions below and embrace the burn 💪

✔️Boxer bounce
✔️Arm swings
✔️Side reach to overhead Left & Right
✔️Squat to Front Raise

This Full Body Strength & Tone routine is great for building muscle, boosting metabolism, and improving overall endurance - all in one efficient session! 🤩

👉Get free access to fresh workouts with Coach Greg’s expert tips and motivation to keep you moving and feeling amazing. Check him out on our YouTube Channel!

08/03/2025

Meet your new go-to summer drink: this Viral Summer Citrus Fresca Drink is both nutritious and delicious! 🍹

Serves: 1
Time: 5 minutes + 10 minutes soak

Here are the ingredients you need:
✔️1 cup cold water
✔️Juice of 1 fresh lime
✔️1 tsp raw honey (or a few drops of stevia)
✔️1 tbsp chia seeds
✔️3–4 fresh basil leaves, torn or thinly sliced
✔️Optional: ice cubes or a splash of sparkling water

Instructions
1️⃣In a glass or jar, combine the lime juice, honey, and water. Stir until honey is fully dissolved.
2️⃣Add the chia seeds and fresh basil. Stir well.
3️⃣Let sit for 10–15 minutes so the chia seeds plump up and the basil infuses.
4️⃣Stir again, add ice (or sparkling water for a fizzy twist), and sip slowly.

Why It Works
✔ Chia seeds = hydration + fiber
✔ Basil = anti-bloat & calming
✔ Lime = vitamin C + gentle detox
✔ Honey = just a touch of natural sweetness

Save this summer refresher and share it with a friend who needs a gut-loving glow-up!
Hydrating, digestion-friendly, and a little boost for your skin—because feeling good starts from within. ✨
🍹

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Florida City, FL

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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...