What Does It Take to Achieve & Maintain Ideal Body Weight?

What does it take to achieve and maintain ideal body weight?

There are no magic pills, no effortless elixirs, no quick fixes. It does take effort, it does take commitment, it does take discipline, it does take action. So now that we’ve got that out of the way, let me share with you the good news.

I went through my own journey to achieving and maintaining ideal body weight. It began at the age of 12 when I came to my breaking point and decided that I was not going to be the fat kid any longer. Through my own initiative I started a daily exercise program and began a self-study course in nutrition. I didn’t have much professional assistance – what can you do at twelve years of age? Can’t drive, no job, no money, can’t get a gym membership, etc. So doing the best I could with the resources I had, my journey to ideal weight took about 6 years. The great news is I did it!

I achieved my ideal body weight during my freshman year of college and have maintained it now for over 14 years. And because of what I know and the healthy lifestyle habits that have become who I am, not just what I do I will be able to maintain my ideal weight for the rest of my life. Now that is complete FREEDOM, especially compared to the bondage I lived in as a fat, unhappy, self-conscious, unhealthy kid.

Of course, my own experience led me to dedicate my life to the study of fitness and nutrition, including two degrees in nutritional science and exercise physiology. I feel one of my life’s purposes is to bless and serve people all over the world, of all ages in leading the healthiest lives possible as well as achieving and maintaining ideal body weight. Fortunately, I have been able to create and to discover resources that can aid and assist people in reaching their goals much more quickly than I did. I will be sharing some of what I’ve found this evening on a special webinar .

“Achieving and Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils” Webinar

Date: Tuesday August 31st at 6pm PST/7pm MST/8pm CST/9pm EST
Location: Where ever you are – it’s a Webinar!
Please Pre-Register by going to: https://www2.gotowebinar.com/register/713601411

The hope of achieving and maintaining an ideal body weight can be a struggle and seem like the impossible dream for many individuals of all ages.

Join us for a special Look Young, Feel Young webinar event in which we will be discussing simple steps to achieving and maintaining ideal body weight through proper nutrition and the use of certified pure therapeutic grade essential oils.

Presented by Melissa Guthrie, BSc Exercise Physiology & Nutritional Science, Fitness Trainer & Nutrition Coach.



To Your Best Health,
Melissa Guthrie
Triumph Training Nutrition Coach & Fitness Trainer
Health & Wellness Educator
Healthy Cooking Enthusiast
Competitive Triathlete

The Key to Success in Achieving Fitness Goals

What does it take to succeed in achieving ideal body weight or optimal health and fitness?

I received an email this morning that brought me such joy and exemplifies the type of action and commitment necessary to achieve a worthy ideal. Earlier this year (late January), I began working with a gentleman to assist him with his nutrition and overall fitness. After discussing his current health and establishing some clear fitness goals, we developed a plan of action. He took the initiative to contact a friend who is a high school strength & conditioning coach and had him design a weight training routine. He also mapped out his workout schedule each week including his cardiovascular exercise. I, of course, developed a healthy, balanced meal plan (NOT a DIET) to promote maximal nutrient intake, increased energy, stable blood glucose levels, all the while allowing for him to shed some excess body fat.

In the email I received from him this morning, he let me know that he has reduced his body weight by an additional 25lbs. He is consistently working out each week doing his strength training and riding his mountain bike. He is doing very well following his meal plan, making healthier food choices and eating smaller meals more consistently throughout the day. In additional to shedding the excess body fat, he is greatly improving the health and fitness of his heart and body overall. His cardiologist is delighted at the progress, as they’ve done cardiovascular testing which has shown how much more efficient his heart and lungs are functioning.

I want to give a HUGE congratulations to Dan, for his diligence and commitment to improving his health and fitness. My greatest joy is seeing you succeed! Continued Success!!!


"You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end." Sidney A. Friedman


To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Exercise Physiology
BSc Nutritional Science
ACE Certified Personal Trainer & Group Fitness Instructor
New Leaf Certified Metabolic Technician
Competitive Runner/Triathlete
Healthy Cooking Enthusiast

A Thanksgiving Challenge & The Big Fat Problem

Do children come out of the womb screaming “give me soda…I want ice cream…cookie cookie cookie!”? Of course not, the truth is that we as adults are guilty for introducing these low quality, low nutrient, empty calorie foods into our children’s lives. I’ve heard of an experiment in which toddlers ages 2 to 4 were put in a play room which had two tables of food in which the children could partake without restriction. One table had cut up fresh fruit, vegetables and cheese cubes while the other table had chips, cookies, sugary fruit snacks. The experiment revealed that the children naturally migrated to the fresh fruits and vegetables without any adult interaction or coaxing.

In case you’ve not noticed, we have a big, fat problem here in the United States. More than 6 out of 10 people are classified as obese. I’d venture to say that only 1 or 2 people out of 10 are at a healthy weight. Our children are at risk like never before, with 1 out of every 3 children classified as obese. This means our children are on the fast track to developing a myriad of degenerative disease while they are still in their youth and for the first time in hundreds of years, a child born today has a greater likelihood of dying before its parents. We, the adults, are to blame. We set the example by how we eat. The poor food choices we make become the poor choices our children make by default. Our lack of self control and our gluttony become that of our children.

I was recently out for a morning run and I ended up running past an elementary school just before 8am. There were children walking to school and I was baffled to see two overweight children drinking soda pop as they were walking to school. I thought, who taught them to drink soda for breakfast? Most likely it was the adults in their lives.

I have recently attended several family birthday parties and I’ve been amazed as several of my nieces and nephews, who are all under the age 12, have wolfed down 3 bowls full of cake, pies, brownies, and ice cream in one sitting. Who teaches our children to behave this way? The adults in their lives are again guilty.

So as we head into the holiday season, tomorrow being Thanksgiving, the day most noted for total GLUTTONY, I challenge every adult to take some time and reflect on the example your setting for these precious little people who have been put in your stewardship. Consider what it means to truly love another person… does it mean you only want the very best for that person? Does it mean that you want that person to be the healthiest they can be, to be the best they can be? Does it mean you want to protect them from any harm or danger at any cost?

Life is precious and our bodies are a gift from our Creator. Children are a priceless blessing. Isn’t it time that we start taking our own health more seriously and that we set an example and teach our children to care for their bodies like the temple God created them to be? May we all care for ourselves and others in a manner that reflects the love and honor we have for our Creator and for ourselves.

Tips for a Healthier Thanksgiving:

BE active – go for a walk, run, hike or ride a bike. Play a game – like football or Frisbee.
Participate in a Thanksgiving Day Turkey Trot – walk or run, push the baby in the stroller. It is a fun event for the whole family.
Eat sensibly prior to the Thanksgiving Feast. Have a balanced breakfast. Depending on what time the turkey dinner takes place have a balanced snack and/or lunch too.
Eat smaller portions of your favorite holiday foods. Eat to a point of feeling satisfied or just slightly full. You’ll know if you ate the proper amount if you are hungry again in 3 to 4 hours. Now you can take your second helping. If you are not hungry for 6 or more hours after your meal, then you overate in a BIG way.
Use smaller plates. Put your fork down between bites. Eat slowly and chew your food thoroughly.
Focus on family and friends and strengthening your relationships instead of focusing on the food & feasting.

Happy, Healthy Thanksgiving to you!

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

November Fitness Spotlight

Today I am spotlighting the success of my client, Mickey G. She began working with me at the end of August 2008, after she had been advised by her doctor that she had the preliminary stages of a health issue that could be controlled and even reversed through proper nutrition. During out initial meeting, we discussed Mickey’s goals which included being proactive about her health issue and following a custom meal plan, getting back to a consistent exercise routine, and reducing her body weight. She was not overweight by any means, but she knew where she felt her best and desired to get to and maintain that ideal weight once again. The course of action we devised focused on mainly on nutrition. We determined that after several weeks of her focusing on her nutrition, and then we would put together an at-home exercise routine.

About 3 weeks into the nutrition program, Mickey and I met for a follow up session. She was amazed at how great she felt, how much energy she was experiencing, and how much she was enjoying the more balanced meals. Not to mention, she had lost a few pounds. Her husband happened to stop by during our meeting and it came to my attention that by default he’d been following the nutrition plan as well, and was also experiencing renewed energy and weight reduction. I was delighted that he was beyond just being a supportive spouse, he was engaging right along with Mickey.

I met with Mickey a week ago to take her through the first session of her custom at-home exercise program. She reported that she has reached her goal weight – having reduced her weight by 14 lbs and her husband has reduced his weight by 27 lbs. They are both feeling great, of course looking great, and are sold on the healthy lifestyle they are living.

I am delighted about their success and want to congratulate them on making the decision to improve their health and fitness and taking the consistent action required to reach their goals.

What can you learn from Mickey? Mickey is a mother of six, five of which are still at home. Her children are very actively involved in extra-curricular activities. She home schools and works a job outside of the home. You do not have to be perfect in following the plan; you do have to be consistent. Nutrition alone is a huge component of the fitness pie. To be at your best for your family, your work, and your fellowmen you have to take great care of yourself. You have to make you a priority and take time for your health & fitness.


Congratulations Mickey & Darryl! You are Super Stars!

To Your Best Health,

Melissa Guthrie
BSc Nutritional Science
BSc Exercise Physiology
ACE Certified Personal Trainer/Group Fitness Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner

Every Child Should Have The CHANCE To Succeed In Life!

I am currently serving as the sports nutritionist for a running team that is training for the PF Changs Rock 'n Roll Marathon on January 18th, 2009. The team is part of a non-profit organization call Chances for Children (http://www.chancesforchildrenaz.com/). Chances for Children's mission is to eliminate childhood obesity in Arizona by providing fitness and nutrition education programs to underprivileged school children in greater Phoenix area. Having been the "fat kid" myself, I am honored and excited to be part of the Chances for Children team. Members of Team Chances not only train to run the PF Changs Rock 'n Roll Marathon or Half-Marathon, they also fund-raise so that these school children can have opportunities they otherwise would not have. Because of the success Team Chances is having, hundreds of children get brand new Nike running shoes, they get running programs set up at their schools, and they get to participate in local races for free, and much more.



I love Chances for Children's mission, however it is just the tip of the iceberg. There is so much more to do. With at least one-third of all children and youth falling into the over-weight and obese category, this puts our children at risk for low-quality of life, all types of disease manifesting themselves in their teens or young adulthood, and even premature death. Not to mention the emotional and social implications of being overweight. Having been on both sides of the fence, I know the heavy (pun intended) burden of being overweight. I know the feelings of being unhappy in my skin, not liking myself, being self-conscious and being teased by the other kids who were a healthy weight. It is not a fun way to live - at any age. I also know the freedom, the fun, the joy, the confidence, the peace of mind, the energy that comes through being healthy. I believe that the body’s natural state is to be lean, to be healthy and disease-free, and energized. I wish everyone could know how it feels to live this way.

I believe that I went through the experience of being an overweight child for a specific reason. I believe God blessed me with this challenge and with the tools, resources and opportunities to overcome it so that I could help countless individuals around the world who are dealing with being overweight or obese. But it is not just about achieving a healthy body weight; it is really about life success. Yes, I was able to achieve my ideal body weight, which I’ve maintained for over 13 years. Even more importantly, as a result of my childhood weight issue I learned life skills and principles of success that I have been able to apply to all aspects of my personal and business life.



The success I achieved in my own health and fitness truly has served as a model of success for my entire life. At a very young age, I learned about the importance of staying true to correct principles, as I committed to achieving my goals through proper nutrition and exercise. Fad diets, weight loss medication, starving myself, binging & purging, and any other unhealthy practice was not a consideration, not an option. Even at times of major frustration, when I wondered if the weight would ever come off despite all of my healthy eating and exercise, I would not give into the "quick fix" mentality so highly promoted in the media. I learned the importance of consistency, as I set a daily exercise routine and faithfully followed through. I learned that you cannot manage what you cannot track, as I committed to keep a daily food diary of everything I ate and drank (which I still do on a regular basis). I learned the joy of accomplishing goals – both big and small. I experienced the rewards of persistence and resolve of never giving up, even when the results were not happening as quickly as I would have liked and as I faced bumps in the road. I learned how to make decisions based on what I really want in the long – term, as opposed to what I want right NOW. As I would look at the pizza, milkshakes, chips, cookies, French fries my friends were eating, I would ask myself, “what do you want more? Melissa, would you rather have the cookie now or would you rather move closer to your goal of 112 lbs?” By asking myself that question, I learned that I was the one with the power, not the food. I learned the difference a positive mental attitude makes, as countless physicians and health care provides told me I was just going to have to accept that I’d always be heavy; they said it was in my genes and that I was just a big boned, husky girl (for those of you who know me – that is FUNNY!). I learned the power of positive self-talk, affirmations, and visualization. I began by writing my goals in the present tense and posting them all over the house, by taking the beautiful dress I wanted to fit into and hanging it on my closet door where I could see it everyday and imagining how great I would feel and how good I would look wearing it. I also put a penny in my shoe every morning when I got ready for school and every time I felt that penny in my shoe I’d tell myself things like “I love my lean, healthy body. I am a lean 112lbs.”

I am so grateful that I have the opportunity to share my experience with people of all ages and that I may assist them in reaching their goals. It is most important to me that I reach those young people who have so much of life in front of them. It is my hearts desire and my mission to assist them in achieving optimal health and fitness, such that they may reach their full potential, live long healthy lives, succeed in all areas of their lives, and contribute greatly to society.



To Your Best Health,

Melissa Guthrie
BSc Exercise Physiology
BSc Nutritional Science
ACE Certified Personal Trainer/Group Ex. Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner


If you would like to know more about Chances for Children and/or Team Chances, please visit http://www.chancesforchildrenaz.com/.
If you would like to know how to contribute to the Chances for Children Fundraising program, please contact Melissa
If you are local to Arizona and would like attend the upcoming Chances for Children Silent Auction on Nov 11th, please contact Melissa.
If you would like more information about Melissa’s Nutrition and Fitness Coaching Services, please contact Melissa