My First 3 Launches Were A Total Flop
When most coaches “launch”….this is what I see happen
💭 You have a great idea for a program
📱 You post about it 2 times total
🦗 Nobody buys….you hear crickets
💌You send out 2……maybe 3 emails to your list, hoping that this is what was missing
You’re left feeling overwhelmed, confused on what went wrong, and aren’t sure what to do next.
Darling, I feel you - that was me just a few years ago during my launch “flopping” days 😂 Fear no more, Launch Queen Melissa is here to save the day.
My strategies + methods that I teach my clients gives them the step by step to have #FiveFigureLaunches over and over…..without spending 12+ hour days working in their launch.
💸 In January, I had a $30K launch
💸 In March, my next launch was a $40K launch
💸 And two weeks ago? A $52K launch
And this week I’m giving you the tools you need for your #FiveFigureLaunch in my 3 Day IG Training Series (yep! Go to my stories like RIGHT NOW for those goodies) @themelissalin
🎉 PS: BIG ANNOUNCEMENT about #FiveFigureLaunch will be coming out of the closet tomorrow. Are you ready? 🤩
5333322 hours ago
There is a radiant powerful woman emerging... It takes real work to look yourself in the eyes, and wake up to who you truly are. To let go of the person you have been to become the women (person) you know you are destined to become. That person is inside each of us. Sometimes we need to be reminded, sometimes we need to be asked the right questions, and sometimes we need to be surrounded by the people who will push us just enough to inspire us to keep going. To never give up on our dreams, on our vision, and on the potential impact we are able to make for our families, our community, & this world.
The best thing you could ever do is invest in yourself. This is it, right now, all we got, to give all that we are.
Wrapping up a 5 day intensive training with B. It’s been a while since we have been in these seats ourselves...diving deep into the depths of our souls...a perfectly timed & very necessary reminder that we will accept nothing less then to create & live the life of our wildest dreams! (fun fact: that was actually one of our wedding vows😍) Honored to be walking along side each and every one of you on this journey. I SEE YOU💓
194141 hour ago
Long work week of travel and dang I’m exhausted 😴 looking forward to some recharge time this weekend!
That being said - I thought it would be the perfect opportunity for me to share my traveling secrets! Particularly when you are traveling for work. Rather than throwing up your hands and saying “oh well, nothing I can do I’m going to fall off my plan” there are so many little easy tricks to stay on course (and not hate your life in the process).
✈️ call ahead to your hotel and see if there is a microwave and a mini fridge. Most hotels at least have a communal microwave you can access without an extra charge
✈️ pack some quick and easy food choices! Every day this week I did a packet of quick oats and a scoop of @legionath Whey+ mixed in. I brought single serve almond butter packets for a well balanced meal. Other favorites are 100 cal popcorn bags for a treat, rice cakes, and you can even get fancy and order something like icon meals to be shipped to your hotel if you have a fridge
✈️ pack back ups! I don’t advocate what I sometimes see people doing (aka all the protein bars). They should be reserved for on the go emergencies but bring some with you. If you’re stuck in a meeting and it’s way past meal time they are a life saver
✈️ make smart choices. Just because you have access to food you don’t normally have doesn’t give the excuse to go hog wild. Stick to single macro foods (for example at a salad bar you can get you micros in with veggies, a protein source like chicken, and a fat source on the side - easy). You can do the same at most airports!
✈️ hydrate! I bring a shaker bottle to fill up once I’m through security at a filtered fill station for free, and I’m known to visit hotel fitness centers to use the filtered water cooler for fill ups 😂 ain’t no shame in my game
✈️ don’t forget NEAT! Walk around the office, go for a morning stroll, wake up a little early. Easy easy ways to not be a sloth
✈️ digestion! Mine doesn’t like a shift in routine so simple things that help are magnesium tablets, psyllium husk, water, and movement!
16273 hours ago
When someone asks me if I worry about failure 😂
No, not at all.
I’m going to fail
I’ve failed many times in my life
I’m going to fail many times more
I’ve failed at being a professional rugby player
I’ve failed trying to pick up girls
I’ve failed in the gym
I’ve failed at business
Am I a failure? Fuck no!
I’ve only ever failed when I’ve pushed myself to my own limits and found them.
Every time I’ve failed, I’ve learnt something and become better as a direct result of that failure.
“If you never try, you’ll never know.
If you never fail, you’ll never grow” D.Birtwistle 2018
Do not fear failure. You have to fail to become the best version of you. If you are to succeed in life, you must fail.
You want to hit a new PB in the gym, you’ve got to be prepared that you might not hit it or you might not even finish the rep.
If you always hold back, you’ll never find your limit and you’ll never push what you’re capable of.
Fail is the first step towards success.
Happy Friday you bunch of failures 😉
I prioritise pushing my limits so far I fail and learn from them.
What are your priorities?
157373 hours ago
I'M ABSOLUTELY GIDDY LATELY, and it's no coincidence. Here’s how you can get on my level 🤩
I literally described myself as "fizzy" to my therapist last week, because I feel like I'm bubbling over with excitement, and gratitude, and possibilities 🍾
But just a couple months ago, I felt lost, unhappy, and STUCK in a major funk. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, what changed? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I knew that nothing would change if I CHANGED NOTHING. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once I was done letting myself feel sorry, I took action. 👉🏼 Met with my therapist so she could help me process + re-align with my truth
👉🏼 Re-established habits that make me feel better (journaling, meditation, walking outside)
👉🏼 Made a new game plan with my health coach to get me physically back on track
👉🏼 Invested in a business coach who won't allow me to play small or stay stuck ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And now? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now I feel unstoppable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Having people in your corner to help + hold you accountable is so powerful, but even more importantly: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
YOUR LIFE IS UP TO YOU. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can make massive changes and reach new levels. You've just gotta....
❤️LOVE YOURSELF enough to know that you deserve more
🌟BE BRAVE enough to demand more
🏆BE DISCIPLINED enough to actually work for more #GrindAndBeGrateful
1,474522 hours ago
😄‼️Een droom die uitkomt‼️😄
Vandaag is het OFFICIEEL! @hartkampcoaching staat ingeschreven bij de kamer van koophandel. Nu officieel erkend als bedrijf! Waarom is dit voor mij een droom die uitkomt?🤩 Sporten en alles daar omheen, is zoals vele van jullie weten mijn grootste liefde & passie. Zelf sport ik al behoorlijk wat jaartjes en in die tijd ben ik erachter gekomen dat ik niets liever wil doen dan ook anderen helpen met het behalen van hun doelen. Niet alleen in het fysieke gedeelte maar ook het mentale aspect. Jou erin laten geloven dat alles mogelijk is en dat wij hier samen een geweldige prestatie kunnen gaan neerzetten. SUPER veel zin om in september te starten😄 Mocht je al benieuwd zijn naar mijn diensten? Stuur me gerust een mailtje!
1,33214318 July, 2019
I’ve been busy and heads down preparing for the 7/23 Tuesday launch of my Online Course for Health Coaches that most meals have been quick, made from leftovers and in a bowl, like this delicious sesame salmon rice bowl I made for dinner last night. I simply combined 1/2 cup of cooked rice, 2 handfuls of spinach (wilted into the rice), a piece of cooked wild Alaskan salmon (chopped and stirred into rice/spinach combo), a splash of sesame oil, a generous serving of coconut aminos all topped sesame seeds. Mmmmmm.
If you’re an aspiring health coach, are currently enrolled in IIN or have launched your health coaching practice and want to grow it and turn a profit as your full time career... my Health Coach Master Class: How To Build a Profitable Practice is launching on Tuesday July 23rd 🎉 CLICK THE LINK IN MY BIO for all the details and to join the launch webinar on How To Get Clients on that same day at 12pmPST. 🙌🏼 If you can’t make it love, you will be emailed the recording and the worksheet to complete on your own time!
174232 hours ago
Ur dreams, hopes, desires must match ur ambition and drive! Bc u can’t have a million dollar dream with a minimum wage work ethic. A major part of what “speaking ur goals into existence,” is the determination behind what is being said. Saying it helps resonate so that u are reminded to keep ur word and u make it happen! Do work! @vqfit stringer doing the most👊🏾🙌🏾 www.vqfit.com/aj
6,9916118 July, 2019
Queste 5 sono ottime fonti di proteine. Vi lascio i valori per 100 grammi di prodotto.
Il salmone è ottimo perchè ricco anche di omega 3.
I ceci sono ottimi perchè ricchi di fibre, minerali e carbo a basso indice glicemico.
Il petto di pollo lo conoscete tutti. A me a forza di mangiarlo ora fa quasi cagare.
Il manzo è la mia carne preferita.
Non sono un amante delle uova, ma ogni tanto le mangio avendo le galline che me le fanno.
If you’re unconfident when you try on clothes, you’re most likely holding back on marketing your services.
If you’re insecure in a bikini, you’re most likely limiting yourself in your ability to create programs.
If you self-sabotage with stress eating or inconsistency in the gym, you’re most likely self-sabotaging your efforts in showing up online.
Think of how differently you would be as an entrepreneur if you felt CONFIDENT and FREE in your body!
It would make a world of a difference!
So before throwing more strategy in top of everything else you’re doing, try tuning back into the body and ridding yourself of limiting beliefs. It’s a catalyst for everything else!
Manifest Your Dream Body 4-week Program begins August 1st!!! Early bird pricing ends Sunday! Message me to join!
CHEST and arms workout🕺🏽 SAVE this video ↗️for your next workout 🔥 ◾️Flat bench (3 sets of 8-10) ◾️Incline Dumbell press (3 sets 8-10)
◾️Tricep Pushdowns (3 sets of 15)
◾️Sitting Chest Flys with cables (3 sets of 15)
◾️Standing Chest Flys lower, middle, and Upper (3 sets of 15
◾️Machine Curls (3 sets of 10-12)
ALL new clients get a FREE Home & gym workout guide with purchase of nutrition plan ✅
LINK IN BIO TO GET STARTED. Free wellness evaluation available 📋 *I do not own the copyrights to this song*
Lots of shitty things are going to happen in your life, and while lots of them likely aren't your fault, you're still responsible for dealing with the fallout from them.
If someone's actions have negatively effected you it doesn't matter who's fault it is, the only thing that matters is how you respond to it, and whether you choose to let it be the worst thing that's ever happened to anyone in the history of the world, or choose to let it be another stepping stone along this journey we call life.
To clarify, it's totally fine to be sad, pissed off, whatever you're feeling: it's fine. Those emotions are normal, they'll come up, and you should feel them; and then move forward.
Look for the lesson you can take from the experience. Use it to make some positive change that will shape the life you want to live. Live a great life for yourself, in spite of the negative things you experience, and don't let someone else dictate whether you're going to be happy, or do what you want.
Have a great long weekend everyone!
9112 minutes ago
Are you tired of feeling sluggish throughout the day? 🥴
I finally reset my schedule so I’m up at five every morning. 🌄 I had NEVER in my life been a morning person. It takes a while to adjust, but it feels amazing to get your day started early.
I relaxed for the first couple of hours, got my workout in at 7:30 (and killed my triceps in the process), and recruited my husband to dye my hair for a fresh new look. 💁♀️ I used to always feel sluggish throughout the day, enjoyed being a couch potato, took numerous naps, and ate all the junk food I wanted.
I finally decided to take charge of my life and I am loving the energy I have these days! 😃 Working out, getting great sleep, and adjusting my diet has helped me so much!
If you relate to this and are ready to make a change, I would LOVE to help you! I am able to offer 💲🔟 off challenge packs for the next 3️⃣ people that join me. Please contact me if you’re interested because I’m only able to give you this discount through the end of July! Take a leap of faith in yourself and jumpstart your health today! 💕
This whole “scale to 6-figures” rage isn’t why I started this (and if you’re already a high-achieving corporate woman, you’re probably already making this and it’s not why you started either).
3 years ago, I laid on the floor of my London flat gripping my Bible and wondering why I couldn’t get up, why every day my body ached like I had the flu. 😫 My entire life I’ve been healthy and active and suddenly ever since moving to London, I felt like death. Come to find out mold poisoning, BII and adrenal fatigue will do that to you.
I lost the two things that defined me: work and working out. I was so fatigued that I no longer had the drive to climb the corporate ladder and for the first time in my entire life, I physically couldn’t even pick myself off the floor to get to the bus stop, let alone the gym.
So who was I if I couldn’t do the things that I thought defined me?
HELLO personal development world... 👋🏻flexing a new muscle felt like the only thing I had left. 12 months later and one health coaching certification, it became evident that with my branding and consulting background my true gifts had nothing to do with health, but everything to do with helping those coaches stand out online and sign clients that’d actually pay them.
Helping women go from corporate to coach saved me.
What made you get started?? 👇🏻
Seien wir doch mal ehrlich! Es müsste doch mittlerweile jeder der abnehmen möchte wissen wie es geht. Zumindest hier in unserer Community glaube ich dass es annähernd 100% wissen, außerhalb unserer Community bestimmt noch 60%. Die Theorie passt. Jeder weiß, ohne Kaloriendefizit nehme ich nicht ab.
Wieso schaffen es dann nicht alle abzunehmen? Langfristig abzunehmen? Wieso fallen viele in ihre alte Muster zurück?
Theorie ist halt nicht alles! Mittlerweile denke ich mind. die Hälfte beim Abnehmen ist eine Art Kunst. Damit meine ich das wirklich schwierige ist es, etwas zu finden, womit man langfristig, für ewig dranbleiben kann. Das was ich gerne als "beste Diät der Welt" bezeichne. Die, die DU durchhältst. ----------
Ich bin der felsenfesten Überzeugung, dass einfach niemand nachvollziehen kann, wie es einem mit 50, 60 oder mehr Kilos Übergewicht geht. Was in diesem Kopf vorgeht.
Ich war da, vor 5 Jahren bereits war ich auf einem guten Weg. Und bis heute war ich nie mehr so schwer wie damals vor 5 Jahren. Es gibt viele die "von oben herab" Ratschläge geben. Diejenigen, die selber nie übergewichtig waren und meinen jetzt einfach nachzuplappern was die Wissenschaft herausfindet. Das ist meiner Meinung aber nur 50% des Abnehmens. Die anderen 50% bist DU, deine Umstände, deine Gewohnheiten, deine Erfahrungen, dein Alltag. Erst wenn du diese Teile in Einklang bringst, dann wird da ein Schuh draus.
Bist du bereit abzunehmen, ohne auf dein Lieblingsessen zu verzichten? Klicke auf den Link in meiner Bio @einfachundgesundabnehmen und erfahre wie das klappt! Dazu erhältst du auch meinen kostenlosen E-Mail Kurs, mit den wichtigsten Tipps und Informationen zum #Abnehmen . ⠀
It’s been one HELL of a week, but life is what you make it & we’ve made A LOT of coffee & A LOT of tears this week. But here’s the good news.... you’ll never drown in your tears & coffee will always give you a few split moments of the energy you are lacking.
Growing pains are painful. Change is hard. Fighting for what you want is a war zone. And the there comes a moment where you just have to stand in the rain.
If you’re anything like me this week, here’s my note to you:
Fill yourself up first. Before anyone else. Because we need you whole. We need you powerful. We need your energy. Not half of it, all of it.
Move your body. Pour a glass of wine... or two. Don’t hold back the tears. And remember, this too shall pass.
Do NOT sit in sulk. Feel it for a moment. Then boss the F* up and keep it movin’. You got this mama 👑💕 #ashtynpharisfitness
The drug that keeps you coming back to the gym. Blood pools in your muscles and you feel like they’re about to pop out of your skin. You look bigger (while at the gym and maybe a couple hours after-which obviously requires documentation) but does it actually help the muscle grow?
Yes and No.
In can and has been argued that “chasing the pump” is the key to building muscle. It is said that if you want your muscles to grow you should hammer them with high reps, short rest periods and all the volume until they are swollen and sore.
Others argue that “the pump” has nothing to do with muscle growth. Rather you should focus on increasing your strength and getting as strong as possible, because a stronger muscle is a bigger muscle.
I would argue that both have there place in a well designed program. The science suggests that there are three main pathways that stimulate muscle growth.
1. Progressive overload, which refers to exposing your muscles to increasing levels of tension over time. This can be done through increasing weight, reps, sets or time under tension (ie-better ROM, more controlled reps..etc).
2. Muscle Damage, which refers to the breakdown and recovery of muscle tissue through training.
3. Cellular fatigue, which refers to the exhaust of a muscle fiber to the point of not being able to contract as forcefully.
From this you can see that you would need a combination of both heavy “strength sets” in the 5-8 range plus higher reps/intensity techniques/sets til failure to achieve “cellular fatigue” and maximize your muscle building potential. One tool alone can and will yield results but if you are after maximum gainzzz include both strength sets and pump sets in your workouts.
300ish days out. No seriously that is how my mind works😏.
⭕️ - Another session just trying to progress my log book. This is the most meticulous I’ve ever been in a offseason phase before. I had a 4 month push up phase back in 2017 and my god the changes I made were actually crazy.
⭕️ - When you wake up every single day with this crazy obsession to be improved on a bodybuilding stage you absolutely will be I guarantee you that. Every single day is based around my training, apart from my coaching I don’t really do much else, some may think get a life others will understand exactly where I am at in my own head.
⭕️ - Today was another ridiculous session. When you look at your log book pre session and genuinely think ‘Holy shit’ you know you are on the right path of becoming the best version of yourself yet. Like I discussed in a previous post. Every session needs to be hard, you need to create a stimulus that’s novel every time you enter the gym.. do that for months and you WILL see some pretty nutty changes in your strength and then in the physique, perhaps not so much in a offseason phase but when you take off some fat my god you’ll be improved.
⭕️ - Again my shit maths added up 15 on the hip thruster but I infact got 14. Thank god I had a spot haha, my glutes were fried so actually re racking this was impossible lol😅. I’ll come in next week take and progression in regards to the loading and I feel I’ve exhausted the high high rep work on these🙂.
⭕️ - Overall a 10/10 session. @yung_saiyankid is 13 weeks out from the @ukdfba British final. We start prep next week, we are coming for a top 3 finish, I’m very confident that he can place high providing we come in conditioning (which we will)
62233 minutes ago
@steficohen just posted a very in-depth interview that we did with @briandecosta on her YouTube channel. For anyone who is looking to start an online business, already has an online business, or is just looking to get started in the fitness industry in general, this is a great resource. We cover a ton of topics but some of my favorites are origin stories & business start up, growing the whole pie, not just your piece & not being afraid of competition and the 3 main “truths” to providing quality service & products to your customers that interestingly enough are the same in both of our businesses. It’s a long one so the topics are time stamped in a pinned comment by Stefi. We hope you guys enjoy!
!!Are you Insane or Crazy!!
Doing the same thing over and over expecting a different result is going to leave you frustrated, unmotivated, and wanting to just quit… If the approach fails you last time don’t try it again. .
Sorry to knock my fellow Bro Beans out there 🤷🏼♂️ but I have been having this conversation a lot lately and its time we have a little chat…
One of the biggest MISTAKES I see people do when they come into the gym and they are wanting to build up their bodies is that they are so focused on ISOLATION workouts so they can “Focus on that area” the problem is that if you’re destroying one muscle group or a Big and Small (Chest, Tris) its going to take you much longer to achieve that.
⚖️To seriously build muscle you need to focus on the balance of Compound Strength Exercises and The balance of volume and intensity comes with switching between strength and hypertrophy. Doing this will allow you to build strength and size in your major movement drivers while working on the supporting structures around them with a higher quality of work.
. 📅 The frequency that you work your muscle at will determine how fast you build. The Bro split only allows you very limited times it can be trained in a week. You may only be hitting one body party directly only one time per week. This will not help stimulate muscle growth or and the intensity you train at will drop through out the workout causing gains to be extremely slow and non-existent.
☝🏻If you want true results, take a look your weekly load, volume and intensity. You can’t expect your chest to make gains if you’re only asking it to really work on one day a week.. Just saying ;) •
A lot of us want results in fitness like yesterday!
However. we are afraid to invest in ourselves to have the proper guidance to help us achieve these goals. I get it.
I’ve been there trust me! It’s hard to invest in something that you can’t see right now or hold right? .
I will tell you this: when I decided to invest in my health and fitness goals is when big changes happened⬇️
I had ACCOUNTABILITY, I had GUIDANCE, I had SUPPORT and I had a PLAN💥
This is why my online clients are able to achieve their goals. They decided to say YES to themselves to make a change and the results speak for themselves! 👏
Not only are my online clients getting the results they’ve desired for so long but they are learning how to train properly while having so much fun with their training programs, while having endless amounts of high energy, and enjoying their food without putting them on some prescription diet.
They have food FREEDOM! (Imagine being able to enjoy a night out with pizza and wine 🍷 and have zero guilt!) 🙌
If this sounds like something your looking for➡️then click the link in my bio to APPLY for my 1:1 online coaching program. Only 1 spot left for July!
77340 minutes ago
Sometimes the equipment you want won’t be available but you can always adapt to other pieces of equipment to get the result your after! 🤩
Think adapt and overcome I remember seeing my client Jamie using this piece of equipment for abs and loved the fact he thought outside the box to still get the result we where after out of a session 🙌🏻😎
From wanting to have a good body& lifestyle to living in a good body& a sustainable lifestyle you love there is a sometimes quite a long journey involved. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is a learning curve, lessons, hard work, smart work, trials and errors, finding what truly gets you going to go through til we reach our goals.
A lot of women and men are stuck in the 'wanting to look and feel good, but it's too hard' phase.
I was there as well. Blaming my bodyfat on genetics and heavy bones and finding excuses all the time on why this is not for me. After a while I shifted my mindset and become honest with myself which fuelled me up again with life and mojo.
So what needs to change to be able to push through? To start and carry on working towards a body you perceive as good, healthy and beautiful FOR YOU!!
▶️Start where you are.
▶️ Have a reason! Why are you doing it? why is it important?
▶️ Work on your mindset and be honest with yourself (are your excuses actually true? do you really want it? if it's a no, don't have high expectations of yourself, work on that mindset first.)
▶️Educate yourself or hire a coach, professional to help
▶️ Start a program you can and willing to stick to. something you can enjoy.
▶️Focus on small habit changes rather than chaning everything at once. ▶️ Slip off, get back, keep going, justdon't give up.
▶️ Whatever happens stay consistent
▶️ Appreciate how far you've come.
▶️ Aim to be better than you were yesterday ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get in touch about online coaching & learn my holistic system on how to get strong& lean in the body, stay focused and poweful in the mind, while enjoying all the foods you love to truly become your best version 📧⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Part 1 of the video is a correct, stood up deadlift. Simply finishing with shoulders over hips. Staying braced.
Part 2 of the video is also correct. Leaning back slightly is fine, so long as the rib cage stays down, your back doesn’t bend, and you stay braced. The necessity to do this isn’t there, but you might see some powerlifters do this often. This is a way of telling judges ‘hey, I’m locked out and I want the down call’. This can get misinterpreted.
In part 3 of the video this is where that misinterpretation of the lean back can end up looking like. Where someone leans back because they’ve seen the elite lifters do it, but they aren’t braced, they end up hyperextending their spine. This is far from ideal and puts the lifter at risk of injury.
Aim to end up like part 1 or 2 of the video.