Instructor Insider: How Melissa fuels her body to keep moving & stay strong


Like most people, I have many days during the week that are long and filled with much physical activity. In order to keep myself on track with my nutrition and have enough good fuel for my body, I try to do a weekly meal prep every Sunday. I spend about an hour or two in the kitchen preparing my lunches and snacks for the week so I always have healthy options on hand. This prevents me from being stuck in town with no food and reaching for the easy fast meal that may not be as healthy (and isn’t what my body needs).

My meal prep for this past week:

  • Sweet taters (sliced, sprinkled with Mrs. Dash chili lime seasoning, and cooked)
  • Black bean burgers
  • Turkey burgers
  • Extra lean turkey loin (also with Mrs. Dash chili lime!)
  • Qinuoa
  • Edamame
  • Steamed kale

Every morning I grab my many small containers and measure out my meals for the day. I try to eat every 2-3 hours to keep my metabolism going (and I love to eat), and to keep my energy levels up.

Here is what my daily nutritional plan looked like this week:

Oatmeal with chia and flax seeds and powdered peanut butter–I heart peanut butter so much but I also cannot be trusted with it; I mean, who can eat only 2 tablespoons of that creamy goodness anyway? The powdered version is my new savior as it has way less calories and still gives my taste buds the peanut butter party they love! I found it at Target or online here »

1/2 cup egg whites

3-4oz turkey loin
1 cup edamame

1/2 cup sweet taters or 1/2 cup qinuoa
1-2 cups steamed kale
1 4oz turkey burger (plain or with mustard) or veggie burger

Protein powder with almond milk (I also add the powdered Peanut Butter here–amazing!)
Quest bar (my new addiction that can be found here »

I do not pre-prep dinners for the week, but they usually consist of a protein and loads of veggies. My goal is to stick to a clean-eating meal plan all week and give myself a ‘cheat meal’ on the weekend. For said ‘cheat meal,’ I do not measure anything or count calories. I just eat whatever sounds best that day–usually something that is bready and cheesy and needs to be washed down with an icy cold beer!

Happy eating my fellow fitness friends!

Melissa’s passion for health and fitness started with her early dance training in Traverse City. She was a dancer and performer with Dance Arts Academy and Company Dance Traverse later moving to Chicago where she continued to train and perform in the city. Returning to TC in 2004, Melissa expanded her knowledge of movement and the body earning her Stott® Pilates certification in Matwork and Reformer. She is also a licensed Zumba instructor, has completed the TRX Group Suspension Training Course, and is A Certified Personal Trainer certification through the American College of Sports Medicine (ACSM).