Wholefully, Melissa Davis

Educating, Inspiring, and Equipping YOU to live your life wholefully

Roundup | Who I’m Watching on YouTube – Health/Fitness

Hey guys!

It’s Friday, and I’ve been MIA since Monday! Yikes! I wish I had a valid excuse, but I don’t. Just an average person’s case of good ol’ writer’s block.

So I thought I’d keep it simple (and short) today, and let you all know what my favorite health and/or fitness YouTube channels are currently. So, if you want to get lost in the black hole that is YouTube videos, check out the below channels!

In no particular order…

  1. Amanda Bucci
  2. Juggernaut Training Systems
  3. Meg Squats
  4. Obese to Beast
  5. Sarahs Day
  6. Team Richey
  7. Yami Mufdi

What YouTubers do you like? I’m always open to check out new channels!

Meal Plan Monday

Good morning friends! I am so sad that the weekend is over; it never seems long enough, and I am usually left wishing I had one more day to actually rest & relax. Such is life though, and we are back to another Monday!

So, what is on the menu this week? Well….the plan is below. All heck may break loose, as my husband is in town for some portion, or all, of this week. His work location is undetermined as of yet. As such, there is a possibility that the food will be eaten quicker than anticipated….I shall let you guys know later this week!


  • Slow Cooker “Baked” Oatmeal with Bananas, Blueberries, and Coconut (from a Skinnytaste cookbook)
  • Coffee and Protein Shake with a greek yogurt

Main Entrees

  • Slow Cooker Chicken & Dumplings Soup – This soup is a gift from God…it is THAT good
  • Grilled Chicken Salad
  • Chicken “Stir Fry” (by stir fry, I mean with rice noodles, sauce, and veggies)
  • Protein Cookie (for late nights at the gym ONLY)


  • Mandarin Oranges (I typically have 2-3 a day)
  • Banana
  • Cooked Apples (which I cooked for too long, almost making a delish applesauce)


Now it’s your turn! What is on your menu radar this week? I would love to hear!

What is Your Why?

This morning, I had the privilege to attend a “fireside chat” with none other than the well-known Simon Sinek. For those of you who don’t know (it’s okay, I didn’t a week ago), Simon is a leadership expert who has given a Ted talk and has written a book called “Start With Why.”

If you are interested, check out his talk here: Why Good Leaders Make You Feel Safe.

While his thoughts this morning for my group were centered around leadership in the workplace, the core of his thoughts can be much more broad in application. This led me to think, what is my why for getting healthy, for desiring to lose weight, for waking up every single day?

I have recently discovered (I think) my purpose, and it is the tagline of this blog: To educate, inspire, and equip others to live life wholefully. I just didn’t realize that this statement was in fact my bigger purpose.

So ask yourself: What is your why?
You know “what” you do everyday, and you know “how” you do that; but what is the “why” in your life? This very “why” has the power to unlock so much potential in the everyday.

Meal Plan Monday

Happy Monday! For those of you who have an extra day off work, congratulations! My current profession (public accounting) is not so lucky/blessed to have today to ourselves.

I thought I would share with you what I have lined up for my week of eats. FYI – I love themes, and alliteration, so “Meal Plan Monday” it is!

In the past I tried to plan out my days out exactly, with Breakfast, Lunch, Dinner, and Snack by day. However, I found it too cumbersome to stick with. As such, I have moved to a more flexible meal planning concept, in which I aim to have 2-3 options available for each meal. This way, I can vary my days by what I have time for and/or what I am in the mood to eat.

  • Breakfast Ideas
    • Oatmeal (the variations are endless!)
    • Protein Frappe (I combine ice, coffee, and a chocolate protein shake in a blender)
    • Scrambled Eggs (2) with Turkey Bacon
  • Main Entree Ideas
    • Buffalo Chicken Salad or Buffalo Chicken w/ Rice Noodles
      • I found a delicious recipe for buffalo chicken made in the slow cooker that I am currently loving. Let me know if you would like the recipe!
    • Greek-Inspired Lemon Chicken Soup from Lexi’s Clean Kitchen Cookbook
      • This reminds me of Panera’s Lemon Orzo Chicken Soup, but it is so much healthier AND tastier.
    • Stir-Fry
      • For nights when nothing else sounds good, I’ll just make a quick stir-fry with rice noodles, veggies, and typically chicken. Quick, healthy, and easy!

As you can see, my meal-planning is not overly complicated and allows for flexibility. I typically snack on fresh fruit or not at all, to curb any mindless or emotional eating.

Do you meal plan? If so, what are your mainstays?

Self-Love Saturday

Happy Saturday! I hope everyone is having a lovely weekend thus far.

Saturdays are my favorite day because it is the one day during the week that I can really take the time to do something for me. So often, life seems to be go, go, go when all you want is to slow, slow, slow.

This morning, a newer to Atlanta yoga studio, Dancing Dogs Yoga, hosted an open house with free (FREE!) hot yoga classes. I have never practiced hot yoga, but have been wanting to for quite some time, so I signed up for the 8am class.

You guys, why have I not known how AMAZING hot yoga is?! The hour flew by, and although I was rocking some hard-core sweat (more than I do at Crossfit, mind you), I felt incredibly cool, calm, collected, and challenged. I fully plan to incorporate a hot yoga session into my schedule at least monthly. The one thing I don’t love about boutique/studio fitness companies is the price. I get it, really I do, but my paycheck does not! So I have to limit my extra classes for the time being. If money was no issue, I’d be in at least once a week!

If you are in Atlanta or Savannah, definitely check out Dancing Dogs! They will not disappoint, and they accept you where you are in your yoga journey. My husband has never practiced yoga, and he still really enjoyed class and also got a great experience and appreciation for yoga.

What do you like to do for yourself? Let me know in the comments! I find that I like to strike the balance of doing something active (whether it be hiking, walking, running, spinning, or yoga) on Saturdays and taking a soak/bath on Sunday nights.

What I Ate – 02.14.17

Hey guys! As I am still working on ideas for regular blog posts and series, I figured an easy way to kick things off is to share what a “normal” day of eating looks like for me. Granted, what is normal these days? I know that every day is different, at least in my world!

Yesterday was a typical eating day when I have a Crossfit class. I eat differently when I have a weightlifting class or rest day though. Perhaps I’ll share one of those days (with photos) next time!

6:15am – 2 Paleo Muffins that I baked on Sunday for the week. These are made with almond flour, eggs, applesauce, honey, cinnamon, and blueberries. I fully plan on sharing this recipe soon, as it is customizable, quite delicious, and an easy, on-the-go breakfast option!

6:45am – Black coffee with a scoop of collagen peptides. I have just recently discovered collagen peptides, and I am in love! These bad boys pack a (tasteless) punch with amino acids AND protein. I have found that my nails are stronger, my hair is healthier, and my mid-morning appetite is suppressed when I have a scoop in my coffee.

12:30pm – Lunch this week is Buffalo Chicken Salad. On Sunday, I tossed the ingredients to make buffalo chicken in the crockpot (chicken, hot sauce, seasonings, and ghee) and let it work its magic before shredding to perfection. I have been reheating the chicken just before serving over some romaine with shredded carrots and some paleo ranch dressing. It has been unexpectedly hitting the spot, day after day! This is definitely going to be in my regular rotation.

2:00pm – My afternoon snack today was a mixture of ginger snap and chocolate flax cookies by Go Raw. I have recently discovered this brand at Whole Foods, and I have been very impressed!

6:40pm – Time for my pre-workout snack! Class is at 7pm, so I sucked down a pouch of the Plum Organics fruit & veggies. Tonight’s flavor was Beet Berry Bliss. I hate beets, but I do enjoy this flavor. It’s essentially fancy applesauce.

8:00pm – Immediately following my workout (my last Lurong workout for the challenge!) I scarf down a Larabar. It holds me over until I can get home and showered to have dinner. Tonight’s flavor was the new-to-me Banana Bread flavor. I was leery, but oh my goodness was this yummy!

8:45pm – I hate eating dinner late, but meal-prep does make this more tolerable. Tonight’s dinner was some mexican meatballs (ground chicken, lots of seasonings) with some mashed sweet potato. It was filling, but not overly heavy.

And there you have it! As you can see, there wasn’t much snacking going on. This is something that I am working on personally. I tend to not snack on healthy foods, so my solution was to cut it out. During this Lurong challenge, I haven’t been counting calories/macros but instead focusing on food quality. I fully plan on getting things to be more balanced again after the challenge is over. I miss my oatmeal and brown rice!

Now it’s your turn! What did you have to eat today? 


Image Credit:

My Experience with the Lurong Resolution Challenge

Hi guys! Welcome to my blog! Grab a cup of coffee/tea/water, get a comfy seat, and let me tell you about Lurong!

This week marks the fifth and last week of the Lurong Resolution Challenge. We set off on a 5-week challenge beginning January 16th, and this upcoming Sunday will be the last day! I’m so proud of what I have accomplished during this Challenge, and I can’t wait to see where I go from here.

First things first, though. Let me tell you about who I am and my experience with this Challenge. My name is Melissa, and I workout at Crossfit Midtown in Atlanta, GA. In the past I have been too lazy/cheap/whatever to sign up and participate in Lurong Challenges. Luckily for me, Lurong has a challenge every season. This time, I decided to go for it, and I am so glad I did.

If I could only give you a one sentence “elevator speech” I’d tell you that you should sign up for the next Lurong Challenge ( when it is released, because it is a great opportunity to experience the accountability you need to achieve your health and fitness goals in a safe and fun environment. The Lurong Challenges are a challenge for everyone, no matter your skill level. The Challenge will meet you where YOU are.

One of the major struggles that I faced during these five weeks was how to survive the weekend. Normally, weekends are my cheat days, and I tend to over-indulge. Weekends are also the only days I get to see my husband, who works out of town on a regular basis. So finding a way to have challenge-friendly meals was indeed a challenge! However, with a little planning, and a couple of paleo-friendly cookbooks, I was able to make it work quite nicely. We have enjoyed Waffles on many Saturday mornings and experimented with new meals for our date nights at home.

One of the goals I set for myself this Challenge was to give up dairy products, and I can honestly say this has been a huge success! My body does not get along with dairy for a multitude of reasons, and I feel SO much better without dairy products in my life. For example, I no longer have digestive issues, my acne is clearing up, and I don’t have cramps anymore. These reasons alone are enough for me to keep dairy away. Will I stay 100% dairy-free going forward? Mostly, but I won’t deny myself the occasional treat either.

Overall, I can’t recommend the Lurong Challenge enough. I feel like I have finally committed myself to a lifestyle change and not a quick fix like I have in the past. While I have only lost about 5 pounds, I have gained self-acceptance, confidence, and self-love. And 5 pounds is actually healthy for 5 weeks! I just have to continue to remind myself that lots of little changes add up to something big in the end. I just have to stay the course, and remember that my health is a legitimate priority.

So I just want to say a big thank you to Lurong Living for continuing to do these Challenges! FYI – this is not a sponsored post; just my opinion of my experience. Let me know your thoughts below! Also, leave any comments or suggestions down below for future content!

Create a free website or blog at

Up ↑