Post-Coaching Success: Melissa’s Fitness Journey (ft. Melissa de Sousa)
Melissa de Sousa reflects on her fitness journey a year after finishing 1-2-1 online coaching. From tackling the 75 Hard challenge to transitioning off calorie tracking, Melissa shares insights on creating a sustainable and enjoyable fitness lifestyle.
The Leo Alves Podcast · Melissa de Sousa
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Show Notes
Melissa de Sousa returns to share her fitness journey after 2 years of online coaching. We discuss her transition to intuitive eating, insights from the 75 Hard challenge, and how she balances fitness with a corporate lifestyle and travel. Melissa also shares her mindset shifts, including her changed relationship with scale weight and the small wins that keep her motivated. Tune in for an inspiring and practical look at how fitness can integrate seamlessly into daily life.
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Timestamps:
(01:02) Melissa’s Background and Life in London
(02:23) Traveling More Post-University: Favourite Destinations
(04:20) Melissa’s Thoughts on Seville and Oslo
(05:18) Reflecting on a Year Post-Coaching
(05:48) Starting the 75 Hard Challenge: Why and How
(08:03) Adapting 75 Hard to Fit a Corporate Lifestyle
(09:52) Overview of 75 Hard Rules and Lessons Learned
(12:14) Mindset Shifts from Coaching: Giving Grace and Letting Go of Perfection
(14:26) Relationship with Scale Weight: Progress Without Obsession
(16:53) How Tracking Trends in Scale Weight Changes Perceptions
(19:24) Transitioning from Calorie Tracking to Intuitive Eating
(21:45) Celebrating Non-Scale Wins: Melissa’s Fitness Journey Highlights
(25:10) Sharing Melissa’s List of Wins: A Tip for Staying Motivated
(28:04) Nutrition and Training Today: Balancing Consistency and Flexibility
(30:45) The Importance of Convenience Foods and Meal Prep
(33:02) Consistency First, Flexibility Later: Building Long-Term Habits
(35:10) How Melissa Transitioned Off Calorie Tracking Gradually
(38:10) Melissa’s Current Fitness Goals: Running a 5K and Building Discipline
(41:22) Insights from Leo’s 30-Day Fat Loss Challenge
(47:23) Reflections on Documenting Progress Publicly: Transparency and Value
(52:14) Impact of Sleep and Late-Night Meals on Fitness Progress
(56:24) Final Thoughts from Melissa: Staying Connected Post-Coaching