Melissa Rudy

A lifelong Cincinnatian, Melissa earned a Bachelor of Arts in English Literature from University of Cincinnati before breaking into the online content field in 2000. As a Digital Journalist for SparkPeople, she enjoys helping others meet their wellness goals by writing about all aspects of healthy living. An avid runner and group fitness addict, Melissa lives in Loveland with her guitarist husband and three feisty daughters.


Read More of Melissa's Blogs:

Spark Spotlight: Sandra (SILVERSPARROW04)

At SparkPeople, we love helping people accomplish big goals—but we believe it's equally important to celebrate the small successes along the way. Each week in the Spark Spotlight, we'll check in with a featured member about his or her proudest moments, biggest challenges and advice for others on living, thinking and feeling healthier. We hope these quick snapshots will help motivate you to keep moving steadily toward your own goals, week by week.

Posted 4/16/2018  12:00:00 AM By: Melissa Rudy : 35 comments   4,647 views

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You're Never Too Old to Hike: Trail Tips for Seniors

You’re never too _______ to  ________.
 
There are countless ways to fill in the blanks. You’re never too slow to run. You’re never too heavy to do yoga. You’re never too weak to lift weights.
 
And you’re never too old to start hiking.

Posted 4/12/2018  12:00:00 AM By: Melissa Rudy : 38 comments   9,682 views

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Spark Spotlight: Michelle (SHELLEYMCELROY6)

At SparkPeople, we love helping people accomplish big goals—but we believe it's equally important to celebrate the small successes along the way. Each week in the Spark Spotlight, we'll check in with a featured member about his or her proudest moments, biggest challenges and advice for others on living, thinking and feeling healthier. We hope these quick snapshots will help motivate you to keep moving steadily toward your own goals, week by week.

Posted 4/9/2018  12:00:00 AM By: Melissa Rudy : 33 comments   5,684 views

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Work Out Twice as Fast with These 10 Compound Exercises

Your days are short, busy and full. You don’t have the luxury of spending hours in the gym every day—and even if you did, there are plenty of other things you’d rather do with your time. That means you need to find ways to wring the maximum benefit out of every workout minute, with more efficient exercises that deliver double-duty results.

Posted 4/4/2018  12:00:00 AM By: Melissa Rudy : 70 comments   83,199 views

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Spark Spotlight: Dawn (PENNYLANE15)

At SparkPeople, we love helping people accomplish big goals—but we believe it's equally important to celebrate the small successes along the way. Each week in the Spark Spotlight, we'll check in with a featured member about his or her proudest moments, biggest challenges and advice for others on living, thinking and feeling healthier. We hope these quick snapshots will help motivate you to keep moving steadily toward your own goals, week by week.

Posted 4/2/2018  12:00:00 AM By: Melissa Rudy : 46 comments   6,474 views

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7 Ways to Slim Down Your Waistline

Love handles, muffin top, spare tire—whatever you call it, extra weight around the waistline is one of the most common trouble zones for those who are overweight or obese. And even people who are already at a healthy weight may tend to carry more fat in the abdominal area.
 
While most are primarily concerned with the physical appearance of their midsections, there are also some serious health concerns linked to excess belly fat.

Posted 3/29/2018  12:00:00 AM By: Melissa Rudy : 66 comments   82,191 views

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30 Meals You Can Prep in 30 Minutes or Less

If you had to describe meal prep with one word, it might be “healthy” or “delicious” or—if you’re one of the lucky ones who enjoys cooking—maybe even “fun.” However, you probably wouldn’t choose the words “fast” or “easy.” To the contrary, the idea of meal prep might conjure images of tedious list-making, endless grocery trips and hours chained to the stove (figuratively, we hope).
 
You already know that planning and preparing your own meals is the most important ingredient in the recipe for success. Meal preppers are less likely to fall into the takeout trap, succumb to unhealthy cravings or eat supersized portions—all of which means they’re more likely to lose weight. And here’s a secret that might surprise you: They actually end up saving more time in the long run.
 
It’s time to bust the myth that meal prep is only for diehard chefs who have plenty of hours to spend shopping, chopping, seasoning and slicing. There are plenty of healthy, satisfying meals that can be thrown together in small, stolen pockets of time between the office, the gym and the countless tasks on your to-do list.

Posted 3/27/2018  12:00:00 AM By: Melissa Rudy : 51 comments   37,186 views

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Spark Spotlight: Monty (MIRAGE727)

At SparkPeople, we love helping people accomplish big goals—but we believe it's equally important to celebrate the small successes along the way. Each week in the Spark Spotlight, we'll check in with a featured member about his or her proudest moments, biggest challenges and advice for others on living, thinking and feeling healthier. We hope these quick snapshots will help motivate you to keep moving steadily toward your own goals, week by week.

Posted 3/26/2018  12:00:00 AM By: Melissa Rudy : 33 comments   6,301 views

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The Ultimate Country Music Workout Playlist

You might not initially think of country music as the ideal workout soundtrack. And while it’s true that there are some slower, sadder tunes of the "lost my truck, lost my love, lost my dog" variety, the genre has plenty of up-tempo, high-energy, downright rockin’ medleys to put some calorie-burning pep in your step.
 
You don’t have to visit a Nashville honky-tonk or learn a complicated line dance to get your boot-scootin' boogie on—simply create your own country music playlist, plug in your earbuds and then run, walk, spin or shuffle along to the Americana-inspired tunes. Heck, you can even do the two-step through your living room, as long as you’re moving. (Boots and hat are optional.)

Posted 3/23/2018  12:00:00 AM By: Melissa Rudy : 43 comments   9,658 views

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6 Ways to Maximize a Short Workout

You only have 45 minutes to spare for a workout. By the time you change your clothes, get outside or to the gym, and get moving, it’s really more like half an hour of sweat equity, though. Is it really worth the effort and energy if you can’t invest a full hour?
 
The short answer: absolutely! It’s a myth that there’s some magic at the 60-minute mark when benefits start kicking in. In fact, many experts believe that the one-hour workout is dead. Even just 10 minutes of movement can go a long way toward burning calories, strengthening muscle and improving cardiovascular health.

Posted 3/19/2018  11:00:00 AM By: Melissa Rudy : 90 comments   54,629 views

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Spark Spotlight: Candy (CANDYL41)

At SparkPeople, we love helping people accomplish big goals—but we believe it's equally important to celebrate the small successes along the way. Each week in the Spark Spotlight, we'll check in with a featured member about his or her proudest moments, biggest challenges and advice for others on living, thinking and feeling healthier. We hope these quick snapshots will help motivate you to keep moving steadily toward your own goals, week by week.

Posted 3/19/2018  12:00:00 AM By: Melissa Rudy : 31 comments   5,440 views

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How to Transition from Dieting to Healthy Living

You’ve stayed the course, diligently counting your calories and sticking to an exercise plan for weeks, months or maybe even years. Your goal weight is in the rearview mirror and the jeans you had previously been saving as motivation now slide easily over your hips.
 
In short, your plan has worked.
 
Now what?
 
When you started your weight-loss journey, you might have approached it as a means to an end—a temporary situation, with a specific goal in sight. You might not have thought too much about what would happen when you reached that goal, though.
 
After an extended period of healthy (perhaps some would say strict) eating and exercising, it can be tough to make the transition from weight-loss mode to all-around healthy living. But bridging the gap between rigorous dieting and healthy living is essential to making your results “stick” for sustained, long-term success.

Posted 3/12/2018  6:00:00 PM By: Melissa Rudy : 230 comments   38,136 views

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Spark Spotlight: Trista (CTMOM)

At SparkPeople, we love helping people accomplish big goals—but we believe it's equally important to celebrate the small successes along the way. Each week in the Spark Spotlight, we'll check in with a featured member about his or her proudest moments, biggest challenges and advice for others on living, thinking and feeling healthier. We hope these quick snapshots will help motivate you to keep moving steadily toward your own goals, week by week.

Posted 3/12/2018  12:00:00 AM By: Melissa Rudy : 47 comments   7,086 views

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Spark Spotlight: Lori (LORI_LIFTS)

At SparkPeople, we love helping people accomplish big goals—but we believe it's equally important to celebrate the small successes along the way. Each week in the Spark Spotlight, we'll check in with a featured member about his or her proudest moments, biggest challenges and advice for others on living, thinking and feeling healthier. We hope these quick snapshots will help motivate you to keep moving steadily toward your own goals, week by week.

Posted 3/5/2018  12:00:00 AM By: Melissa Rudy : 30 comments   6,435 views

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30 Days of Quick & Healthy Lunch Ideas

Remember the days when lunchtime meant standing in a cafeteria line and getting served whatever happened to be on the school menu? (Cardboard pizza, anyone?) Fortunately, you’re an adult now, and you have more control over your mid-day meals. On the other hand, you’re an adult now—and, well, adulting is busy.

Whether you’re working in an office, caring for kids or grandkids, tending to your garden or recuperating after an illness or injury, it can be tough to find the time, energy and inclination to prepare three healthy meals each day. Lunch is often the toughest one to squeeze in, as it rolls around right in the middle of everything you're trying to juggle.

As with any healthy living goal, the key to making it work is advance preparation. If you’re eating the same old thing day in and day out—or, worse, if you’re skipping your middle meal altogether—use this handy lunch planning graphic to get inspired and break out of your lunchtime rut. Simply click on the graphic to open and print it (and don't forget to share!). Links to the recipes can be found below.

Posted 3/5/2018  12:00:00 AM By: Melissa Rudy : 50 comments   26,786 views

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