Melody Sayers, MS, RD, NASM-CPT
Registered Dietician & Personal Trainer
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Co-authored Articles (19)
Eating 100 Grams of Protein per Day: Meal Prep & Tips
A little extra protein every day can go a long wayWhether you’re trying to bulk up or slim down, incorporating more protein-rich meals into your diet is a great way to get healthier and meet your fitness goals. 100 gra...
How to Lose Butt Fat: Expert Advice
Tips for slimming down your bum, with and without exercise Worried you're carrying too much weight in your posterior? Targeting the weight in your butt is a common fitness goal for a lot of us. Fortunately, that means th...
How to
Make Legs Bigger (for Women)
Are your legs so skinny you get comments every time you wear shorts? Getting bigger, more shapely legs can take a while, since legs that are naturally skinny tend to stay that way and can become even smaller with age. Th...
How to
Exercise for Firmer Boobs and Butts
Want to tone your bust and butt? By working out your chest and glute muscles, you can get firmer boobs and a booty to match. We'll walk you through the best, most effective exercises for targeting these muscles so you ca...
How to
Get Skinny Arms
You don’t need to follow any fad diets or crazy exercise regimens to get skinnier arms. It really just comes down to eating a healthy diet and doing exercises that tone your arm muscles and burn calories. This wikiHow ...
How to
Lose Weight in Two Weeks
At some point in our lives, most of us wish we could lose some weight fast. But losing weight quickly is a challenging thing to do for a number of reasons. Most importantly, our bodies are not designed to lose weight qu...
How to
Have Prominent Collarbones
Some people consider prominent collarbones to be a beautiful feature of the human body. If you don’t have prominent collarbones and would like to, you can try different strategies to achieve your goal. Following a heal...
How to
Lose Two Pounds a Week
Losing weight can be difficult. Slower weight loss or losing about 1–2 pounds weekly is ideal, safe and the most sustainable weight loss long-term. You'll need to cut calories, eat the right types of foods, be active a...
How to
Feel Less Full
When you’re chowing down on a delicious meal, it’s all too easy to overindulge and end up feeling uncomfortably full. If this happens, there are a few simple steps you can take to ease the discomfort, like changing i...
How to
Eat Slowly
Eating slowly is not only a good trick for weight loss, but it's also a way to savor and appreciate your food. Eating slowly is however a habit that needs to be acquired and practiced. To start, make sure you eat in the ...
How to
Calculate Your Waist to Hip Ratio
Your waist to hip ratio is a measure of how fat is distributed around your body. Those with a higher percentage around the waist are sometimes considered "apple-shaped," while those with bigger hips are often noted as "p...
How to
Do a Deadlift
The deadlift is an excellent compound exercise that targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms--not to mention it will make you feel like a beast when you do it. However, if not done ...
How to
Add Carbs to Your Protein Shake
There are many benefits to adding carbohydrates to your protein shake, because carbs are your body's number one source of fuel. They improve performance, give you energy, and allow your body to absorb more of the protein...
How to
Use a Protein Shaker
Whether you're hitting the gym or just trying to stay healthy, a protein shaker is a great way to get all of the protein and nutrients you need into one quick meal. But not so fast! Between mixing your shake and cleaning...
What Is Dirty Bulking? (And Should You Do It?)
Compare and contrast a dirty bulk vs clean bulk Bodybuilders, and pretty much any athlete looking to put on muscle, undergo a “bulking and cutting” process, where they put on weight, then shed excess fat. There are d...
How to
Get a Curvy Body
An hourglass figure is the epitome of femininity, like Marilyn Monroe and other ‘60s icons. To get a curvy body, you need to accentuate the bust and hips, while cinching the waist and lifting the butt. What you need to...
How to
Do a Cardio Workout on Exercise Bikes
Exercise bikes can provide excellent cardiovascular (aerobic) exercise if used properly. If you have a back injury or need back support, you may prefer a recumbent bike. If you are looking for a high-intensity workout an...
How to
Eat Healthy at a Fast Food Restaurant
Fast food restaurants are everywhere. It's hard to drive down a street without seeing one. In addition, many people have busy lives with long work schedules, long commutes and a busy home life. It's no wonder that 1 i...
What is the 30-Day Squat Challenge for Beginners?
Target multiple muscle groups in one simple motion Ready to kickstart your fitness era? The 30-Day Squat Challenge is a beginner-friendly fitness challenge that encourages daily movement through a compound exercise. Squa...
