Earning That First Pull-Up

So you want to get that first strict Pull-Up? Somewhat idolized in the fitness world, pull-ups are a great performance marker for upper body strength. But, like most performance goals, you aren’t going to snap your fingers and be able to pull your bodyweight over a bar. It takes time, a systematic approach, and CONSISTENT […]

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Embrace Your Inner Child

Crawling, a right of passage as an infant, but did you know that crawling is one of the most beneficial full body exercises that any age/ability can take advantage of? Crawling has a lot of the same benefits for adults as it provided at a developmental stage for an infant. Unfortunately, as adults, we tend […]

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Veggie Burger

Typically I’m a beetroot burger girl all the way, and Hong Kong definitely has some winners in the Vegan Burger department. But with the summer sun coming out, BBQ season is all upon us. I wanted a burger I could have at home or bring to pool-side BBQs that tasted amazing and could withstand the […]

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Crunchy Chocolate Granola Bars

If  your family is anything like ours, we LOVE easy-healthy snacks. Granola Bars just happen to be one of those things our pantry can’t live without. But, like many things that are packaged, there are lots of hidden ingredients inside or they are packed full of sugar! We have lots of recipes for different granola […]

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Let’s Activate Those Glutes

Glutes! Lately they seem to be the only thing people are talking about and taking pictures of. But there is a lot more to that perky bubble butt than having a picture worthy behind. Keep reading to find out why the Glutes are so important and how to activate/strengthen them with some bodyweight exercises. The […]

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MORE CORE

If you have been following my Instagram account #evolvebymelissa, you will have seen how important having a strong core is in everything we do. Development of a strong core can be a common goal for numerous reasons, such as:  improving physical physique, preventing/relieving back pain, improving performance in recreational or competitive activities and building a […]

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Crispy Chickpea Buddha Bowl

My family is in love with the Buddha Bowl craze at the moment. Easy to please a family of 4 with very different tastebuds; delicious, nutritious and filling; and appealing to the eye…what more could you ask for!!! We created this Crispy Chickpea with Red Pepper Dressing Beauty last night, and it was so good […]

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Chocolate Protein Pancakes

If there is one thing I love, it’s PANCAKES! Sundays in our house has always been reserved for Pancake/Waffle Sunday, but I found the kids were wired right after and I was hungry again within an hour of breakfast (or worse…left bloated and sluggish all day). So, the search began for a protein recipe that still […]

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Surviving the Desk

Since making the transition from a full-time coach at the gym to building my own online coaching business, I have found that I am spending more time than ever at the desk. Knowing what years of being desk-bound has done for posture and mobility for the majority of my clients, I started to think of […]

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