melodiealexander

This journey didn’t start with a scale.

It started when I stopped trying to handle everything on my own — and gave myself time.

These changes didn’t happen overnight.

They happened between March 2024 and November 2025, through consistent, simple choices.

In March 2024, I was 158.6 lbs and 27.2% body fat, postpartum, exhausted, and disconnected from my body. I was pushing happiness off until “later,” believing I needed to fix everything first.

Instead of chasing extremes, I returned to the basics — and asked for help.

Over time, I began fueling my body with mostly whole foods, paying attention to how food actually made me feel. I traded unhealthy habits for support groups, strength training, walks, and hikes — movement and people that supported my nervous system and fit my life.

At age 36, I’ve noticed many of my hormonal symptoms have significantly improved. Not from quick fixes, but from consistency over time: whole foods, strength training, reducing toxins, and removing habits that were keeping my body inflamed.

The deepest change happened on the inside.

With support, therapy, and the willingness to face hard things, I stopped waiting to feel happy someday and started building it daily. As my inner world stabilized, my body followed.

📉 March 2024:

• 158.6 lbs

• 27.2% body fat

📈 November 2025:

• 131.2 lbs

• 17.3% body fat

This transformation isn’t about perfection or willpower.

It’s about patience, consistency, and trust.

I’m not different than anyone else.

I still need accountability, support, and reminders to check in — whether that’s tracking food, movement, or measurements.

Healing didn’t happen overnight.

It happened over time, one consistent choice at a time.

💛 Whole foods

💪 Strength & movement

🧠 Support & therapy

✨ Consistency compounds

Inside first. Always.

✨ From the Inside Out: What I’ve Learned About Hormones, Gut Health, Supplements & Protecting My Inner World ✨

Over time on this journey, I’ve learned something that changed everything for me:

If we want to feel good on the outside, we have to start on the inside.

And not in a cliché way—

in a real, biological, emotional, and spiritual way.

My gut, my hormones, my energy, my recovery, my mood—

they are all connected.

And when one is off, everything feels off.

That’s why I’ve become so passionate about understanding the why behind what I take, how I eat, and what my body is asking for in each season.

Here’s what has actually made a difference for me.

⸻

🌿 1. The Gut Is Where Everything Begins

There was a time I thought probiotics were optional—just something “extra.”

Now I know better.

When your gut microbiome is supported, you feel it everywhere:

fewer cravings less bloating more balanced hormones clearer skin calmer mood better digestion

And when it’s inflamed?

You feel all of it—mood swings, cravings, PMS flares, brain fog.

A quality probiotic has been a game-changer for me.

Not dramatic. Just steady, real support.

⸻

☢️ 2. Hidden Hormone Disruptors (and How They Sneak In)

This is something I wish women learned earlier:

It’s not always our body that’s “broken.”

Sometimes it’s what we’re exposed to.

Hormone disruptors are chemicals that interfere with natural hormone balance—especially estrogen, progesterone, and cortisol. And they’re everywhere in modern life.

The biggest culprits:

🧴 Beauty & Personal Care Products

Makeup, lotions, fragrances, and hair products containing:

parabens phthalates synthetic fragrance

These can mimic estrogen and throw everything off.

🍽️ Plastics & Food Packaging

BPA, BPS, and microplastics from:

water bottles food storage takeout containers reheating food in plastic

Heat increases chemical leaching.

🧼 Cleaning Supplies

Harsh detergents, sprays, candles, and air fresheners can disrupt hormones and increase inflammation.

🥡 Processed Foods & Seed Oils

Chronic intake raises inflammation, spikes cortisol, and disrupts hunger and mood signals.

🚫 Chronic Stress

Not a product—but still a hormone disruptor.

High cortisol affects:

sleep weight cravings cycle regularity anxiety gut health

This is why nervous-system regulation matters just as much as nutrition.

⸻

☀️ 3. Vitamin D: Seasonal, Powerful, Necessary

When sunlight dips, mood dips.

When vitamin D dips, hormones dip.

Vitamin D supports:

energy metabolism cycle balance mood immunity

Supporting vitamin D through darker months has helped my steadiness more than any “quick fix” ever did.

⸻

💤 4. Magnesium Is My Year-Round Non-Negotiable

Some supplements rotate.

Magnesium stays—always.

It supports:

sleep recovery stress levels cramps & PMS blood sugar mood cortisol regulation

No matter the season, magnesium is one of my quiet anchors.

⸻

🍃 5. Wellness Shifts With the Seasons—and That’s Okay

Our bodies aren’t meant to be the same in January and July.

Adjusting support isn’t inconsistency—it’s alignment.

My year-round staples:

magnesium probiotic omega-3s whole-foods nutrition

Seasonal add-ins:

Fall/Winter: vitamin D, zinc, immune support Spring/Summer: electrolytes, antioxidants, B-vitamins

It’s not about doing more.

It’s about doing what’s right right now.

⸻

🧘‍♀️ 6. Hormones Are a Compass, Not a Problem

I used to get frustrated by fatigue, cravings, mood dips, anxiety spikes, and cycle changes.

Now I see them as signals—calling me to:

slow down reduce stress support my gut nourish myself check my sleep notice what I’m being exposed to

When I stopped fighting my hormones and started listening, everything shifted.

⸻

☕ 7. The Morning Shift That Changed Everything

One of the biggest changes for me didn’t come from another supplement—

it came from how I start my day.

I wake up.

I make my coffee.

I open my gratitude journal.

I make conscious contact with God through prayer and quiet meditation.

That simple rhythm settles my nervous system, supports healthy cortisol patterns, and reminds me that I don’t have to run the day alone.

When I start grounded, everything that follows feels more aligned—

my choices, my energy, my reactions, my recovery.

It’s not about perfection.

It’s about presence.

⸻

✨ The Inner World Shapes the Outer Results ✨

My workouts matter.

My nutrition matters.

My consistency matters.

But true transformation came when I started supporting my inner systems:

my gut my hormones my nervous system my stress levels my seasonal rhythms my spiritual alignment

When those are steady, everything else flows—

my energy, strength, mood, confidence, and results.

Wellness isn’t about forcing your body.

It’s about partnering with it—from the inside out.

Friday Motivation — Dare to Be Different

Dare to be different.

Imagine if you started today.

Shifts happen when you stop saying, “Yay, it’s Friday,” and start saying, “Let’s go—it’s another day to grow.”

Facts that matter:

80% of people who start a new routine quit within the first six weeks—not because it doesn’t work, but because they stop showing up. Consistency, not intensity, drives sustainable change. You can’t out-train a bad diet—up to 70–80% of body composition results come from nutrition. Chronic inflammation, fatigue, and hormonal imbalance are often linked to long-term stress, processed foods, and lack of movement. Strength training can elevate metabolism for up to 48 hours after a workout.

Health isn’t just physical—it’s mental and spiritual, too.

Each morning, I start my day with meditation and prayer to center my mindset. Then I walk on my walking pad for at least 5 minutes. That steady movement releases endorphins, lowers stress hormones, and helps regulate my mood for the rest of the day. It’s a small act that reminds me I’m in charge of how I show up—for myself, for my family, and for my goals.

Imagine living in a constant state of faith and grace—trusting the process even when it’s hard. Growth doesn’t come from comfort; it comes from choosing discipline over excuses, one day at a time.

Excuse (noun):

A reason or explanation put forward to justify a fault, mistake, or failure — often to avoid responsibility or accountability.

Examples:

“I didn’t have time” is an excuse that masks a lack of priority. “I’ll start Monday” is an excuse that delays growth.

Origin:

From Latin excusare — meaning to free from blame or release from a charge.

In the context of fitness and personal growth, an excuse is anything we tell ourselves to stay comfortable instead of consistent. It protects comfort zones but prevents transformation.

So my suggestion; join my accountability group, join our gym, reach out, I would love to help you on figuring out your new lifestyle choices!

Because the truth is, once you do—everything starts to change.

Myself now when I finally stopped saying I’ll never be as fit as I was before kids to now. It’s possible; you just have to be willing to grow and admit those are just excuses and change your habits. Inner peace is truly something that changed everything. Grateful beyond words. Consistency is everything.

⸻

✨ 1:54:35 — Half Marathon Complete! ✨

I ran the Queen City Half Marathon in July at 2:02:03. I set a goal of finishing under 2 hours this past  weekend and I crossed the finish line at 1:54:35.  This wasn’t just about running a race, it was about proving to myself that consistent choices add up. 

From sticking to my early morning routine, coffee 😆, journaling, prayer, meditation to the training miles, to fueling my body with intention, to choosing to show up instead of sit back, dare to be different; those choices stacked together carried me to the finish line. 

We don’t control the outcome, but we do control our choices. And those choices are what build the strength, endurance, and mindset it takes to hit goals.

And imagine this: what if you started making one healthier choice? What if you started today — October 1st — the first day of a new month? Think about where those small, consistent choices could take you by the end of this month, this year, or even a year from now. You can complain about everything if you’d like or you can choose to change. 

I also couldn’t have done this without my support team — my kids and Travis cheering me on every step of the way, and my sister wrangling the crew so I could focus on running. Also, having a fellow personal trainer and amazing friend show up at the finish line with her two boys! 🧡 Having them there reminded me that big goals aren’t just individual victories — they’re shared celebrations. Teamwork makes the dream work.

Today, I’m grateful for the journey, proud of the discipline, and excited to see what’s next. 💪

Send me a text if you’d like to join my accountability group or to get started one on one! 906-281-0493.

Running for More Than Just Miles

It’s been a little while since I’ve written here, and I feel like there’s so much I could catch you up on—but I want to start simple. Perspective.

Earlier this year, I ran a half marathon with a goal of finishing under two hours. I came in at 2:02. Two minutes over my goal. At first, that number stuck out, but then I thought about what it really meant: I had trained, showed up, pushed myself, and ran a strong, steady race. And honestly? I’m proud of that pace.

That race sparked something in me, and I’ve decided to keep running. Lately, I’ve been averaging 2–3 runs a week. Sure, running supports my physical health, but what keeps me lacing up my shoes is what it does for my mind. Running is my reset button. It clears the clutter, quiets the noise, and gives me space to process life. It’s therapy in motion.

One of the best parts for me has been building a morning rhythm that sets the tone for the day. There’s something amazing about waking up early, sipping my coffee, taking time to pray, meditate, and journal, and then heading out for a run. It’s like stacking one grounding practice on top of another—by the time I start my day, I feel anchored, clear-headed, and ready for whatever comes.

I’ve noticed recently how often people measure success only by outcomes—the exact time, the scale number, the visible change. But what I’ve been reminded of is that the process itself carries the reward. Running is teaching me patience, discipline, and presence. Some days the pace feels effortless, other days it feels heavy, but every mile adds up.

And that’s the truth about any goal, fitness or otherwise: it’s not perfection that gets us there, it’s consistency. Small steps, repeated over time, move us forward. That half marathon wasn’t the finish line for me—it was the beginning of a new rhythm. In fact, I’ve already signed up for another half marathon at the end of September, and this time I’m going for it again—under two hours.

Individualized Training

The same is true for the people I coach. Everyone’s body, schedule, and goals look different, which is why cookie-cutter programs don’t work for long. What does work is an individualized plan that takes into account your lifestyle, fitness level, and long-term goals.

That’s the heart of my training services: helping people find a routine that’s both effective and sustainable. For some, that might mean strength training with a focus on building lean muscle. For others, it might be adding in running or cardio that supports endurance and mental clarity. No two plans look the same—because no two people are the same.

If you’ve been feeling stuck, overwhelmed, or unsure where to start, I’d love to help you create a plan that feels doable and actually gets you results—physically, mentally, and emotionally.

I always say—small changes add up to big results.

When you look at your week as a whole, it’s not about perfection—it’s about making the better choice more often than not. That’s how you succeed.

But if you’re stuck in the cycle of:

“Yay, it’s Friday!”

followed by a weekend free-for-all with food and drinks…

then Monday rolls around with that dreaded “oh shit” feeling—

you’re not alone. That cycle is real. And it takes work to break.

Success comes from doing the work, making intentional choices, and letting go of the habits that keep you stuck.

Spring is finally starting to show up—and with the warmer weather, people often lean into outdoor activities and skip the gym. But studies have shown that doing both is way more effective. In fact, women who strength train four days a week can lower their body fat by at least 3% in a year.

You don’t have to start big.

You just have to start.

I offer one-on-one training, group training, and accountability groups—because I believe in making it work for you.

So… what’s your excuse for not starting today?

You are only one workout away from feeling just a little bit better.

Choices. We have choices when it comes to our daily routines, fitness, nutrition. 

If you choose to make changes, can be small to start, results start happening. Progress not perfection.  In a world so obsessed with quick fixes, I’m here to tell you evolving of what works best for you will be the best decision you make for yourself. Wellness is a journey and not a destination. This is your journey so let’s individualize it for you. The accountability and strength of community helps your individualized goals but it all starts with you choosing your path.

We are starting new classes at TM Fitness beginning next week and we are so excited. 

Tuesday: 6-6:25pm (Strength Class)

Thursday: 6-6:25 pm (Strength Class)

Thursday: 6:30-7:15 (Circuit Training) Followed by mingling/education after!

How do you begin? Make a better choice today. Reach out for accountability! We are here to help. Virtual options available!

Reach out via text or call at 906-281-0493.

Hey everyone! It’s been a long time. 

I intend to start writing again because I have been but also wanted to catch you all up.

Having six kids and owning a business has had its challenges. Social media presence is something I decided to get away from. Watching videos that aren’t relevant to my life, spending time on it when I could be doing something much more productive. I’ve changed to podcasts, listening and reading books, playing and reading with my kids more.

I started to slowly figure out where my purpose was/is. Physically the workouts were there but the emotional part didn’t always follow. For a while it just felt as though I was just getting by. I’m happy to say that it’s been 60 some days and I’m feeling a new me. I’m present in my families life and my kids life. I enjoy not using instagram or Facebook as my escape. 

We’re outside more, we watch movies more and listen to nursery rhymes maybe more than we’d all like. But we’re happy, healthy and trucking along. I’m also falling asleep at 8:30 and waking up at 4:45. I enjoy the time before the day starts to journal my gratitude and various things on my mind and be present with my goals and my daily tasks. 

I’m training a great group of females and that in itself has been absolutely amazing to guide them on this journey. So, a quick hello because my three little boys (what seems like triplets) are getting into mischief as usual and mom duty calls. 

Challenge does create change but finding what makes you tick is crucial. 

Happy Saturday. 

Make your days purposeful. After going through instagram stories one day after the New Year. Someone posted a question box and asked, “what is your word for 2023?” I immediately became fixated on what my word would be. And after a while, it came to me. Purposeful. Purposeful meaning how I spend my time needs to be purposeful. My window of days when I only have 15, 20-30 minutes to do a workout, I still need to do it because it’s much better for me than just scrolling on social media. Social media is a whole other avenue where I think we need to be mindful of how much time we’re spending but I’ll save that post for another day. 🤪😉

As 2022 came to a close I think it’s important to always reflect and always look at ways you can do better in all aspects of life. But for me and those around me that I get to help or guide, I am using the word purposeful to make the best of 2023 and so can you! Our biggest issue sometimes is us getting in our own way. Take the time to create a realistic plan to meet your goals and stick to that plan and your results will follow. There’s never a one size fits all approach and your results depend on you finding a plan that will work best for you!

As the weekend comes to a close and we head into the end of February, have you succeeded at any of your goals you set this year? Have you challenged yourself to make a change? Reflection. Today is a new day, if you answered no to either question, that’s okay, today is a NEW day! Challenge creates change, let’s do it THIS week! Small changes, big changes and everything in between, take control of your wellness and your purpose!

As always, thanks for following along! Get in touch with me if you’re interested in any of our many individualized plans!

Make it a GREAT Sunday! I just finished a hill run on the treadmill. What will you do today?! 💪🏼

#bethechange