If you drink soda, and want to lose weight, you HAVE to cut it out.  Cut out soda, sweet tea or sugary sports drinks in favor of water or seltzer.  Besides the calorie savings (at least 160 calories per can) of switching to water, you will help boost your metabolism (how fast you burn through calories all day).  Science has shown that drinking just 2 eight ounce glasses of water can raise your metabolic rate by 30% for up to an hour!  And remember, diet soda does NOT count here. It may not have the sugar and calories, but the artificial sweeteners and toxic chemicals in it will give you an increase in appetite by stimulating the rise of the hormone grhelin (the hunger hormone!) As we age, this hormone tends to increase and we end up emotionally eating, eating when stressed, always feeling hungry...etc. Diet soda increases this hormone so basically...if you want to lose weight, get healthier, and reduce hunger...suck it up buttercup! And ditch the diet/regular soda!!! Happy drinking!!!

Looking for some proven ways to lose weight & keep it off? Here are the top 5 ways (and most common habits among people who lose and successfully maintain their weight).

1.  Eat breakfast.  An impressive 96% of slim people do NOT skip the morning meal.
2.  Exercise 5 times or more a week - (like taking a shower, you just do it)
3.  Weigh yourself once a week to nip small weight gain fluctuations in the bud before you get to the double digits! Its much easier to lose 5 pounds than try to lose 30!
4.   Don't eat mindlessly (or emotionally)
5.  Use at least one " nonrestrictive" weight control strategy. (cook more at home, avoid processed foods and choose to eat clean, organic, high quality foods.

Melanie's tip of the week: The 3 C's of life: Choices, Chances, Changes. You MUST make a choice to take a chance or your life will never change.

One of my classic favorite exercises on the TRX....simple & soooo effective! The Plie Squat! Yes, you CAN try this at home!!!! Makes the legs & butt BURN!!!!

This springtime shake is a winner!!! Nuts & beets smoothie:

1/4 cup raw cashews
1 1/4 cup water
1 cup frozen mango pieces
1/2 beet, peeled & chopped
1 scoop vanilla whey protein powder
1 teaspoon turmeric
1 tablespoon lime juice

Put cashews and water in blender and whirl on high until smooth.  Add remaining ingredients and blend for desired consistency.
Nutritional facts : calories (361), total fat, 14 grams, saturated fat 3 grams, protein, 18 grams, sodium, 27.5 mg, carbs, 44 grams, fiber, 5.5 grams, sugar, 30.5