Fit and Healthy Mamas, 1 Team USA Way (2026)

08/03/2020

Happy International Women’s Day! ✨💗👩🏻‍🦰👩🏾👱🏼‍♀️👵🏻👩🏽‍🦱👩🏾‍🔬👩🏻‍💼
“When women support each other incredible things happen.”
To all the strong, inspiring women who came before and helped us become who we are...let’s honor and thank.
To all of the women leading the way today, creating new paths, speaking their truths, inspiring so many, and elevating the planet with their message we see and honor all of you and your bright shining souls. We bow to you.
To you the beautiful human reading this..thank you for sharing all your gifts with the world and being you. Never stop. 🙏🏼💗
To my daughter and all the young girls growing up today...always be you and never stop dreaming, can’t wait to watch you soar. And never forget there’s so many women here to support you and help you lead the way.
Let’s remember to always lift each other up. Let’s remember to let the important women in our lives know how much they mean to us...not just today, but always. And let’s remember how amazing we all really are.✨💗

08/03/2020

Grateful for the ultimate weekend in the woods at the beautiful . The staff was so warm and welcoming, the food so comforting, and the lodging, grounds, and scenery were a mix of cozy and rustic glam perfection. The attention to detail was stellar. Beyond impressed with how this weekend away felt like the perfect blend of luxury and home. It was a quick trip and the best way to spend a parents getaway. Can’t wait to go back! 💗✨
Also channeling my inner Demi Lovato and saying “One day, I’m gonna hold an epic women’s wellness retreat here. Onnnee dayy..”

@ Cedar Lakes Estate

07/03/2020

Why is it easier for us as women to move mountains for the ones we love than it is to take five minutes for ourselves? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We know when we invest in ourselves we feel strong and grounded. We feel empowered. Renewed. We get a bounce back in our step. We're happier. Are able to care for the ones we love better. Be more focused at our job. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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One of the ways we can show great care for ourselves is by eating healthy foods. A healthy outside begins with the inside. But yet it’s one of the biggest areas many of us neglect. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When we’re doing our best at eating whole, natural and unprocessed foods our body is healthy and happy. We feel good and look good. But when it comes time to actually do it…we find 100 excuses why we can’t. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if today you turned it around…what if today was the day you took action? What if today was the day you said..it’s my time?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if today you started your morning with warm water with lemon? Or you took 5 minutes for deep breathing and mediation? Or you tried a new smoothie recipe?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if today was the last time you said I’ll start tomorrow? What if today you took the first step toward being self-disciplined about your self-care? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We're creatures of habit, so repetitive routines and behavior become comfortable and sometimes difficult to change. But if you want it bad enough all it takes is one small step. Are you ready?! 💗✨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"healthylifestyle

05/03/2020

#1 Healthy Eating Tip...Eat real whole foods. Eat good food. Real food...⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eating processed sugary foods slow down the body and makes it difficult to thrive in your life. Hello 3pm crash, bloat, and mood swings. If you want to look and feel your best find ways to add healthy foods to your diet every day. I know it can seem hard when on the go, but with a little awareness and some preparation It's totally doable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4 Simple Healthy Eating Tips Anyone Can Benefit From:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Protein with every meal. Protein will help keep you full longer. Choose clean protein like organic chicken or grass fed lean meat, wild caught seafood, eggs, beans, or tofu. Raw nuts and seeds are a great on the go option. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Eat something small every 3-4hrs. This will help keep your blood sugar stable. Small consistent eating for sustained energy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Don’t skip breakfast. Even if you’re not hungry in the morning, make sure you don’t skip this meal! It’s the most important meal to get your day going and kick-start your energy off on the right foot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Increase the Greens. Greens are the number one food missing in the American diet. Greens are so important because they are great energy boosters and have a ton of vitamins and antioxidants. They help purify your blood and detox your liver. There are so many ways you can add greens to your diet. Some of my favorite greens are spinach, kale, bok choy, and swiss chard.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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04/03/2020

It’s amazing what a small pause can do for the body. It’s my favorite form of ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"healthylifestyle

03/03/2020

Do you like smoothies?? For a fast way to supercharge your health, you have to be drinking green (or pink, or orange) smoothies! 😋🌱⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Drinking your veggies allows you to up the nutritional content of your diet while starting your day with a boost that rivals that of coffee. 💥💥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And If you’re someone who resists eating your greens, blending them into a smoothie helps them go down easier. Mixed with an apple or your favorite fresh berries, you’ll hardly notice they’re in there! 🍏🍓🍌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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02/03/2020

My first born was the reason I became so passionate about self-care and healthy living for moms. When I first became a mama I was so busy taking care of this tiny human, and everyone else's needs that I completely forgot about my own. I thought I was being a "supermom" and so selfless by putting my own needs on the back burner, when in reality I was struggling...I didn't have the energy to take care of the ones I loved. I was pouring from an empty cup. But I quickly learned that taking care of myself and making my health a priority was being a real super mom and role model for my kids. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Our kids learn by what they see, not just what we tell them. We must be the example. They watch everything we do. And don’t do. So by living a healthier lifestyle (eating healthy, exercising, and practicing self-care), we’re teaching them the importance of doing these things too. We become their role models before they even know what that word means. I've been a certified health coach since 2007, but when I first became a mama in 2010 it became my mission to help other moms make their own health and wellness a priority and to lose the guilt around it. Because when you begin to make yourself and your health a priority everything changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember how much more useful you are when you're happy, healthy, and rested. You can’t pour from an empty cup. So, take time to fill yours back up. If you're needing a little nudge to take better care of you, let this be your gentle reminder. And let the ones that gave you the most precious title of mom be your inspiration. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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01/02/2020

✨ I give myself permission to rest without guilt.
✨ I give myself permission to say “no” without guilt.
✨ I give myself permission to unplug without guilt.
✨ I give myself permission to take time off without guilt.
✨ I give myself permission to set boundaries without guilt.
✨ I give myself permission to prioritize me without guilt.

In case you need the reminder too...Give yourself permission. 💗✨

24/01/2020

I posted about smoothies in my cleanse group and I thought it would be good to share here too. Hope you find this helpful.

A WORD ABOUT SMOOTHIES:
Have you tried any smoothies? If so do you love them or do you feel they're not for you? I find the smoothies to be so refreshing and energizing! And also super quick and easy to make. Even in the winter months you can bring some heat to your smoothies by adding spices ginger, cinnamon, turmeric, or a pinch of cayenne pepper.
Note: Smoothies don't always LOOK green. You want to make sure you are adding a generous amount of leafy greens, but depending on what type of fruit you put in the coloring may very different. Could be a dark purple or brownish hue (especially if you are doing blueberries or mixed berries) don't worry about the color it will still taste Delish! And always make sure you're adding a clean protein powder to make the smoothie complete.

Why green smoothies?: Nutrient depletion turns on hunger in the body. Your body wants and needs these nutrients and the only way it knows to get them is to make you feel hungry so you eat more. Only when your body detects that the nutrients have been consumed will the hunger stop. But if your food never really gives you those nutrients in adequate amounts or forms, you never stop feeling hungry.
Making smoothies take less than 5 minutes to make and 10 minutes to consume. They will fill you up and your body will thank you!

What are some of your favorite smoothie recipes? If you need help creating the perfect smoothie you can follow my step by step guide below.

19/01/2020

Testing some recipes from my winter cleanse and they taste so good! Can't wait to get started...

16/01/2020

Is 2020 going to be your year?! It's check in time..we're two weeks in..how are you feeling?!

Have you set some goals for yourself? Or are you still saying you'll start tomorrow? Wherever you're at..I want you to know it's totally okay.
I know you. I know you're so good at taking care of everyone else, but when it comes to your own health and own needs you never find the time. You think everyone else's are more important than your own. I know this because I was you. And I'm here to tell you that when you don't put you first, when you don't make your health and wellbeing a priority everybody suffers!
And what I also know is -- when you DO make your health and wellness a priority. When you start to make changes that help you feel good on the inside, you begin to shine on the outside too. And when you look and feel good - EVERYTHING CHANGES! You change. You become a better mother, wife, sister, friend.
If you're looking for support to make changes that last, I have the perfect solution. My 14 Day Winter Renewal Cleanse Program. It's a virtual group program that you can join from anywhere. I will be your guide and support through the whole program. And I can promise you this - it will change your relationship with not only foods but also your body forever.
We start Tuesday 01/21 and registration closes Saturday 1/18.
So if you're ready for change. Ready to feel more alive, renewed, and recharged. And ready to stop making excuses and start taking action. Start putting yourself at the top of the to do list. Then I hope you join us..because I have a feeling it is just what you need.

xo

www.melissacapie.com/cleanse

Fit and Healthy Mamas

08/03/2020

08/03/2020

07/03/2020

05/03/2020

04/03/2020

03/03/2020

02/03/2020

01/02/2020

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19/01/2020

16/01/2020

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