Bodyworx Fit by Melanie Daly

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Bodyworx Fit by Melanie Daly

Empowering Women thru Weight Loss (with Wisdom) and Fitness thru Functional Health Science (not Fads)

VIRTUAL COACHING: Customized Weight Loss Transformation Programs for Real People
COMPETITION COACHING: Preparation Programs for Taking Your Physique to the Next Level
PERSONAL TRAINING: Benefit from Over 20 Years in the Fitness Industry
MONTHLY WORKOUT PROGRAMMING: Workouts Change Monthly to Keep You Fresh, Challenged, and Seeing Progress!

10/05/2025

I’m excited to be one of the featured experts in the 𝗕𝗲𝘆𝗼𝗻𝗱 𝘁𝗵𝗲 𝗙𝗼𝗼𝗱 𝗪𝗲𝗶𝗴𝗵𝘁 𝗟𝗼𝘀𝘀 𝗦𝘂𝗺𝗺𝗶𝘁: 𝗥𝗲𝗮𝗹 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀 𝗳𝗼𝗿 𝗪𝗼𝗺𝗲𝗻 𝗢𝘃𝗲𝗿 𝟰𝟬, which will be held May 13–16. I want to personally invite you to attend!

This FREE 4-day online event is all about real solutions for women over 40 who are tired of diets that don’t work and are ready for a fresh, sustainable approach to weight loss, energy, and confidence.

💥 And women who land on the registration page? They're signing up like crazy—because they know this summit is different.

Here’s a peek at what you’ll experience: (FYI: I am speaking on Day 2 addressing 𝗛𝗼𝘄 𝘁𝗼 𝗥𝗲𝗱𝘂𝗰𝗲 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗮𝗹 𝗪𝗲𝗶𝗴𝗵𝘁 𝗚𝗮𝗶𝗻!)

🌀 Day 1: Hormones & Internal Balance

From detox to insulin resistance and sleep—this day lays the foundation for natural weight release by addressing the real root causes.

💪 Day 2: Nourish, Move & Thrive in Midlife

Learn how to fuel and move your body—especially through perimenopause and beyond—to boost energy and feel stronger.

🙌 Day 3: Release Restriction – Discover What Works for YOU

Break free from diet rules and start uncovering what actually works for your body and lifestyle.

🧠 Day 4: Mindset, Identity & Emotional Wellness

Get the tools to shift how you think, feel, and show up—because long-term success starts on the inside.

Plus, you’ll get daily LIVE Q&A sessions at 11 AM ET, exclusive presentations, and powerful gifts from the speakers (including me!).

🎯 If you’re ready to stop spinning your wheels and finally feel in control of your health—this is your moment.

Grab Your Free Ticket Here 👉 𝗵𝘁𝘁𝗽𝘀://𝘁𝗶𝗻𝘆𝘂𝗿𝗹.𝗰𝗼𝗺/𝗠𝗲𝗹𝗮𝗻𝗶𝗲𝗗𝗮𝗹𝘆

I can’t wait to see you there and support you on your journey!

31/10/2024

Be smarter this year.

Enjoy the season, but throw out the excess!

There is nothing wrong with having a treat here or there...but don't keep it around the house.

I promise you - if you have it around you, you WILL eat it - and chances are you probably won't even realize you are doing it.

DON'T start that downhill slide today, my people! You are better than that!

Sugar is never, ever going to be your friend. Yes, it tastes good...but it doesn't DO good for you, your health, or your waistline.

Enjoy a taste. Savor it. REALLY taste it and enjoy it, rather than gobble it guiltily.

Then walk away.
Or throw it away.

The key is to make sure it is not just sitting around for you to grab mindlessly in a weak moment (believe me, we all have them!).

When we eat (or drink) sugar, it causes inflammation ALL over the body and in the brain, while putting excess demand on your immune system to address all the crap. And then you get sick with the "flu" or a "cold" - it's not because it's winter - it's because all of that sugar is wreaking havoc on your entire immune system and it can't properly fight back!

Take the high road this year.
Enjoy a bite or two here and there, then let it go.

By the time the next holiday rolls around, you will be ready (and still healthy enough) to enjoy a few bites of that pie...with no remorse, no illness, and no guilt.

❤️

29/10/2024

I want to hear from you!

What are you working toward?
What would you like to achieve?
How are you moving toward that goal?
What are you thinking about starting and why?

Is there a habit you have shifted or changed recently in your quest to be healthier, fitter, happier or pain-free?

I'd love to hear what you are working on in the comments below!
💗

28/10/2024

Fitness doesn't come from hours upon hours in the gym.

It doesn't have to be All-or-Nothing.

It doesn't have to be hitting the weights for hours every day.

It doesn't have to be slogging thru miles of runs or hours of rides.

It doesn't even really need to be a LOT.

Fitness comes from consistently doing the little things.

Consistently.

It's not very sexy or gram-worthy....but it IS intentional.

Intentionally doing little bits, and doing them over and over and over again.

Even 10-15 minutes can be enough.

Consistency.

See it through.

One foot in front of the other. One day at a time. Consistently making it a part of who you are, what you do, and how you live this life.

It's not very dramatic . but it is VERY effective.

Consistency.

You. Are. Worth. It.
💗..

24/10/2024

It's the little things that count. :)
Follow me for more tips.
💗

20/10/2024

I have a working theory that fear is the premise for all decision-making and action-taking in life.

What do I mean by this? Are we all just running around scared?
Of course not.

But unconsciously, we choose to do (or not do) things because we are trying to avoid pain. It's not always physical pain. It could be emotional pain. Or financial pain. It could be personal discomfort. Or it could be an attempt to ease pain in others.

We are all seeking to avoid discomfort, and experience satisfaction, joy, comfort, love.

I love this quote from Georgia O'Keefe, because she is so candid about her own fears...she owns that she has been 'terrified' her entire life (!) and yet, she used that fear to keep pushing herself forward in her work and her life.

How often do you acknowledge the fear that is hiding behind your decisions?
Behind your actions?
Even behind your choices to NOT take action or make a change?

There is nothing wrong with being afraid or absolutely terrified...it can be a useful tool in our toolkit for making an amazing life...it just depends on how we use it.

Fear, whether we are aware of it or not, is the primary catalyst for making choices.

It's a basic emotion deeply rooted in this human experience. It is a guidepost of sorts.

We are afraid of failing. We are afraid of feeling. We are afraid of disappointing. We are afraid of being disappointed. We are afraid of not being able to feed our kids or pay our bills. We are afraid of not being loved. We are afraid of being alone.

The key is HOW we use fear.
How we acknowledge it.
How we use it to take a deep breath and try new things.
How we recognize that we often allow it to project a strong voice in our internal dialogues.
How can you use your fears to drive your decisions, to be a catalyst instead?

Are you letting your fears keep you from doing something you want to do in your life?

Can you flip the script and USE that feeling of being terrified to ensure that you actually do everything you want to do, rather than let the fear win?

I'd love to hear your thoughts on this below. 👇

💗

19/10/2024

Do you feel like you are going 90-to-nothing every single minute of every single day?

It is not uncommon, but it is incredibly taxing and unhealthy to your body and overall well-being.

Revving at high RPMs every moment of every day for years on end will take a heavy toll, my friends. So if you are already struggling with weight, or illness, or aches & pains, or anxiety, or depression, or just general malaise - your nervous system needs some help in order to heal!

Want to know a secret?

Walking is the easiest was to regulate your nervous system into its preferred calmer state.

In fact, there are 5 powerful ways daily walking will help you get your nervous system back in balance:

1 --> It regulates your stress response: Walking activates your parasympathetic nervous system, shifting your body from ‘fight or flight’ to ‘rest and digest.’ This helps lower adrenaline, lower cortisol, and calm anxiety.

2 --> It balances the neurotransmitters in your brain: Movement increases dopamine and serotonin, which is essential for mood stability and focus. It’s like giving your brain a natural boost without supplements.

3 --> It improves vagal tone: Walking stimulates your vagus nerve, which is a key player in emotional regulation and gut-brain communication, so it supports both mental clarity and digestion.

4 --> It encourages mindful breathing: Walking outside syncs your breath with your steps, which creates a state of flow, promoting better resilience to stress overall. Think of this as expansion of being, rather than confinement or constriction.

5 --> It improves blood flow and circulation to help regulate blood pressure naturally (WITHOUT meds!).

The best part? It’s accessible, free, and low-impact.

🏞️ Start small: A daily 20-minute walk can make a HUGE difference. Your nervous system will thank you 🙏.

And you know how you can make it even BETTER?....
👟Go for a walk upon waking, with the sunrise ☀️
👟Go for a walk barefoot, or wear grounding sandals or shoes
👟Go for a walk as a family, as a couple, or with friends
👟Walk in nature as opposed to a gym or in the office with a treadmill
👟Go walking without headphones - use the time for breathing, meditation, appreciation.

Finally...
— Getting or staying healthy is NOT about doing MORE. It's about doing the simple things BETTER and more consistently.

I can't think of a better way to start a new habit that to start your daily walking TODAY.
❤️

10/06/2024

Monday Musings...💗

22/05/2024

Rest and recovery are HUGELY under-rated - and if you are anywhere in the 40+ age range, I guarantee you are missing out on this critical health & weight loss tool.

A good night's sleep is not just about feeling rested. Each night's sleep plays a crucial role in regulating our metabolic processes, impacting weight, appetite control, and even the risk of metabolic disorders.

1. Understanding the Sleep-Metabolism Connection:
Our metabolism is closely linked with our circadian rhythms, which are regulated by our sleep patterns.
During sleep, our body undergoes various metabolic processes, including hormone regulation. Lack of sleep disrupts the balance of these hormones, leading to increased appetite, decreased satiety, and a higher likelihood of insulin resistance.

2. Impact on Weight Management:
Studies have shown that people who sleep less than 7 hours per night are more likely to experience weight gain and have a higher risk of obesity.
This is partly because sleep deprivation leads to cravings for high-calorie, carbohydrate-rich foods.

3. Improving Sleep for Better Metabolic Health:
Going to bed and waking up at the same time every day helps to regulate your body's internal clock and improve your sleep quality.
Ensure your bedroom is quiet, dark, and cool.
Consider using blackout curtains, earplugs, or white noise machines if necessary.
Engage in activities that promote relaxation before bedtime, such as reading, taking a warm bath, or practicing meditation.

4. Address Your Sleep Hygiene:
Develop a 'wind-down' routine that you follow each night as you get ready for bed.
Take a warm bath or shower, light a scented candle, spray some relaxation-inducing lavender essential oils on your bedsheets and pillow.
Cut back on screen time 1-to-2 hours before bedtime! Those screens are emitting blue light, which tells your brain it is the middle of the day, not nighttime. To trigger better production of melatonin to help you sleep - turn off all screens, lower your lights (use soft yellows), and 'brain dump' in a journal before crawling into bed to ensure your mind is relaxed.

16/05/2024

Adopting a healthier diet doesn't have to be complicated or restrictive!
Small, simple changes to your everyday meals can make big strides in your health.
Whether your goal is to boost energy, lose weight, or feel better overall, these adjustments can lead to lasting health benefits and a more balanced lifestyle.

1. Choose vegetables over grains.
Swap white bread, pasta, and rice with healthier vegetable options. Squashes, sweet potatoes, hearts of palm, and leafy greens provide ihigher quality nutrients and contain more fiber & nutrients, helping you feel fuller for longer and supporting digestion.

2. Opt for Healthy Fats:
Replace saturated fats found in butter and cheese with healthier fats from avocados, nuts, and olive oil. These not only improve heart health but also keep you satiated.

3. Hydrate with Water Instead of Sugary Drinks:
Ditch sugary beverages like soda and fruit juices. Opt for water, herbal teas, or infused water with fresh fruits. This simple swap can significantly reduce sugar intake and aid in weight management.

4. Snack on Fruits and Vegetables:
Instead of reaching for chips or cookies, start snacking on carrot sticks, bell peppers, cucumbers, or a piece of fruit. These options are lower in calories and packed with vitamins, minerals and fiber.

5. Choose Lean Proteins:
Replace fatty meats with leaner options like chicken breast, turkey, and fish. Red meat is still okay, but choose the leaner cuts. Animal proteins provide complete amino acid profiles which are essential for muscle building & repair and fuel your body with essential nutrients.

Remember, small changes can lead to significant results!
Start incorporating these swaps into your diet today and notice the difference in your energy levels, mood, and overall health. 👊

14/05/2024

Staying fit and healthy doesn't have to cost a fortune!
It's a myth that you need expensive gym memberships or top-of-the-line equipment to achieve your fitness goals.

Here's how you can stay fit on a shoestring budget:

1. Outdoor Workouts: Take advantage of the great outdoors. Parks, beaches, and hiking trails provide a scenic backdrop. Running, walking, and cycling are great cardiovascular activities that don't cost a dime. Plus, outdoor workouts offer the added benefit of fresh air and vitamin D.

2. Bodyweight Exercises: You don't need weights to build strength. Exercises like push-ups, squats, lunges, and planks are incredibly effective and can be done anywhere, anytime, with no equipment needed.

3. DIY Equipment: Get creative with household items. Use water bottles as weights, a chair for step-ups, or a towel as a resistance band. These everyday items can be surprisingly effective substitutes for traditional gym equipment.

4. Community Classes: Many communities offer free or low-cost fitness classes. Check out local community centers, libraries, or parks for yoga, pilates, or Zumba classes.

5. Plan Your Meals: Nutrition is a crucial part of fitness. Plan your meals to avoid expensive, last-minute takeouts. Plus, your meals will be more cost-effective and healthier than processed foods.

6. Stay Hydrated: Drinking water is essential for fitness. Skip the expensive sports drinks and stick with good old H2O. Add a slice of lemon or cucumber for a flavor boost.

7. Track Progress: Use a notebook or a free app to track your fitness progress. Monitoring your workouts and nutrition keeps you motivated and can help identify what works best.

8. Consistency is Key: Consistency is the most important aspect of fitness. It's not about how much money you spend but how consistently you work towards your goals.

Fitness is a personal journey!
What works for one person may not work for another.
Listen to your body, and find activities that you enjoy and make you feel good.

10/05/2024

Someone the other day told me they "hate walking."
Whaat?!? How can a person hate walking?
It is a natural, easy movement for our bodies - we are designed to move!

AND - if you are in peri-/menopause - walking is BETTER for your body than those all-out spin classes or bootcamp HIIT workouts!

Let's face it - most of us just don't move enough every day.
If you add walking as a regular part of your day, you could transform your health is So Many Ways....here are a few:

🩺 Cardiovascular Health:
Regular walking, especially brisk walking, strengthens the heart.

⚖️ Weight Management:
Walking is a great way to burn calories and manage weight. Consistent, daily walking increases metabolism and aids in fat loss. Remember, it's not just about distance but consistency and pace.

🙏 Mental Health Boost:
Walking has been proven to reduce stress. Combining physical activity and exposure to natural light and fresh air helps release endorphins, improve mood, and create a sense of well-being.

🦵 Joint Health:
For those concerned about joint health, walking is a low-impact exercise that helps maintain joint mobility and strength, particularly in the knees and hips. It's ideal for all ages and fitness levels.

😴 Improved Sleep:
Regular walkers often report better sleep patterns. Daily walking can help regulate your sleep cycles, leading to deeper and more restful sleep.

To reap the full benefits of walking, start with manageable distances (or just time) and gradually extend them when possible. Shoot for 150 minutes of moderate-intensity walking each week (that's only about 20 minutes daily!)

Be sure to have supportive and comfortable shoes! (Pro Tip: Those sneakers that have been your go-to shoes for the last seven years are NOT a good choice). Make sure your shoes are relatively new and supportive to prevent foot pain or injuries.

Seamlessly integrate walking into your daily life by opting to take the stairs over elevators, parking further away from your destinations, or utilizing lunch breaks for a brisk walk. It doesn't have to be a marathon walk every time - just get up and walk more often every single day!

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Opening Hours

Monday	07:00 - 19:00
Tuesday	07:00 - 19:00
Wednesday	07:00 - 19:00
Thursday	07:00 - 19:00
Friday	07:00 - 12:00
Saturday	09:00 - 17:00

Telephone

+15122965883

Website

http://www.MelanieDaly.com/

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Our Story

*Weight Loss and Muscle Building Programs for All Walks of Life (Diet plans or IIFYM) *Customized Diet and Training Programs For the Competing Athlete I am a Pro Women's Physique natural athlete with Global Bodybuilding Organization (GBO) & Natural Fit Federation (NFF), a Pro Figure competitor with the Professional Natural Bodybuilding Association (PNBA) , AADP Board-Certified Functional Diagnostic Nutrition Practitioner, a Certified Nutritionist and Personal Trainer who transforms bodies and lives through programming & coaching that includes contest prep, general training and weight loss programs for men and women. All of my programs are customized for each client. Working with me and my coaches here at Bodyworx Fit, your program always includes unlimited support, along with personalized attention to nutrition, training, cardio programming and potentially an individualized supplement protocol. We have several options so you can find the one that fits your needs: *BE WELL* INDIVIDUALIZED NUTRITION TO IMPROVE YOUR HEALTH - In-person or virtual - Are you frustrated with the state of your health? Do you feel as though you have ‘tried everything’ and nothing works? Has your doctor told you everything is fine, but you still don’t feel fine? Let’s get to the root of the problem with labs, diagnostics and attention to the imbalances in your body that are really responsible for the symptoms you are experiencing. Individualized attention, valuable lab testing, thorough understanding of what is going on with your body, and customized recommendations for self-care and healing...you really CAN feel amazing! Send me a direct message to set up a discovery session together so I can help you develop a plan of action for personal healing....you have to BE WELL before you can really BE FIT or even BE FIERCE. Let’s get you started today!

*BE FIT* COMPLETE PHYSIQUE TRANSFORMATION PACKAGE - In-person or virtual: $299 initial, then $199 monthly for customized diet and training program, including all support.

*BE FIERCE* COMPETITION PREPARATION COACHING PACKAGE - In-person or virtual - Covers *everything* you need to learn to get ready for the stage, includes all nutrition, training, posing coaching and guidance to ensure you are competitive when you hit the stage AND have an amazing competition experience: Pricing for packages depends on how many weeks out from competition and current status of physique. Send me a direct message to set up a complimentary consultation. Message me for more information, or email me at: melanie@bodyworxfit.com