Sports nutritionist and wellness coach shares her fitness routine

Our fabulous Sports nutritionist and health and wellness coach, Melissa Timmer, shares with us all her fitness routine to give you an idea of what you can achieve if you just get started. 

Mel's fitness routine 

Mel shares, On an average day I will get to the gym and do my workout, I spend majority of my time in the weights room and focus only on one muscle group per day.

• Legs on Monday
• Tuesday and Wednesday is back day 
• Thursday - shoulders
• Friday - chest day

I will aim for 6-7 different exercises that focus on the muscle group I am working on and do around 10-15 reps x 4 sets of each exercise.

I will do the same program for 6-8 weeks and each week I try to either increase my weights or my reps for at least 2-3 of the exercises. 

I will always eat some sort of quick release carbohydrates 20 min before the gym to give me extra energy to assist with my lifts. 

I also utilise creatine as a supplement although this is found in natural foods like meat it is the most research supplement and is safe to consume. Creatine helps with weight training and can benefit in increasing lifts. 

Mel also loves her daily Zing Wellbeing protein powder.

"I look for protein powders that contain all the essential amino acids so it is a pure form of protein, it is hard to find proteins that are complete protein powders especially plant based proteins.  Zing Wellbeing protein powder is great!" 

"WOW I was overly impressed with the texture and taste. I definitely will be using this all the time, it's a 10/10 for me."

10,000 steps a day

I try to aim for 8,000 -10,000 steps each day but I try to do this throughout the whole day not just at the gym because I believe you should keep moving for more than just 1-2 hours per day. 

I try to get out for a walk 3-4 times per week to breathe in fresh air, walk my dog and stay active with my kids. 

This usually consists of park visits and soccer games with my son. 

I don’t believe you have to do crazy amounts of cardio to stay fit and healthy, staying fit can be easily done through lifting some weight and the quick walk here and there. 

In line with good nutrition you can really build or transform the body you want.

Try our beginner weights workout with Paulla below.