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Melanie is regularly posting new and tasty recipes with the healthiest foods on earth. Check back often for ideas on making yummy meals and delightful treats that have health benefits.



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Welcome! So, what the heck is this website all about?! Mostly about health, fitness, nutrition, wellness, movement, green living, and just about anything that relates to living a health promoting lifestyle. You’ll find blogs on a wide variety of topics (whatever I’m thinking about or into that day or requested by a follower). You’ll find recipes, food and supplement buying guides, information on seminars, and eventually some exercise and cooking videos. Enjoy browsing the site for ideas on how to make your life healthier.

Ways to Jazz Up Traditional Thanksgiving Side Dishes

Fortunately, I don’t have to cook for Thanksgiving, although I do often take a veggie side dish to the family get together.  When it comes to Thanksgiving, I personally like a traditional meal.  Baked turkey, mashed potatoes, veggie sides, sweet potato casserole, and a “fall” type dessert. Basic stuff, but here’s a few simple ideas […]

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Exercise of the Day – Reverse Lunge

The Reverse Lunge is a fairly common exercise, but often underutilized.  The reverse lunge provides a bit of a different movement pattern than a standard forward lunge in that it makes you step backward which is not something most of us do on a regular basis.  Some experts contend that a reverse lunge is easier […]

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Spinach and Potato Fritatta

This is an easy dish that makes a complete dinner.  It’s a tasty way to sneak some spinach into husbands and children.  For a little more nutrition, you can substitute sweet potatoes for the red potatoes.  *Please note – this dish is not for those with autoimmune disease due to the dairy and nightshade content.    INGREDIENTS: 6 […]

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Exercise of the Day – Lateral Shuffle

We don’t tend to do much lateral movement in our daily lives, but we should strive to incorporate some in on a regular basis.  Lateral movement can help prevent injuries.  It is often used in sports training drills (but benefits everyone).  Lateral movement can help strengthen glutes, hips, and thighs.  Lateral movement also engages the core.  Lateral […]

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Salmon & Cream Cheese Omelet

I’m a big advocate of getting lots of protein and healthy fat for breakfast.  Eggs and salmon provide both.  The cream cheese is a taste bonus for those that can tolerate dairy.  INGREDIENTS: 2 Tsps. Butter 4 Eggs, beaten 1/4 C. Cream Cheese 1/2 C. Flaked Smoked Salmon Sprinkle of Salt & Pepper Add Ins: […]

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Tips on Easing, Relieving, and Preventing Back Pain

*Disclaimer:  I am not a medical professional or back pain specialist.  I am a health coach and personal trainer with knowledge regarding keeping your back healthy, but do not claim expertise. *If you are experiencing an acute attack of back pain, see your doctor and do not attempt the following suggestions.  These are not typically […]

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Exercise of the Day – Dolphin Pose

If you are not a regular (or at all) yoga practicioner, I do recommend that you still try a few yoga poses every now and then.  Throw one in at the end of a workout or do a few on an off day.  Differnet poses have different benefits and also can have some contraindications. Dolphin […]

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Benefits of Regular/Occasional Inversion (Heart Above Head)

When was the last time that you hung upside down?  Been awhile?  Not since you were a kid?  You don’t actually have to hang upside down to get the benefits of being inverted.  You can lay on your back on your bed and hang your head fully off the bed (simple, but with less benefit).  […]

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Green Bean & New Potato Salad

This is a nice side dish to provide some veggie, some starch, and some fat.  Combine this with a grass-fed steak and you’ve got a nice meal.   INGREDIENTS: 1 1/2 Lbs. Cooked Quartered New Potatoes 3/4 Lb. Green Beans (Thawed Frozen is Easy) 1/2 C. Olive Oil Based Dressing   (Try the dressing recipe from […]

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Chutney & Salmon Salad

I’m not all into chutney, but this sounded interesting.  Be sure to make your own chutney or buy one with low sugar and all organic, whole food ingredients.    INGREDIENTS: 12 Oz. Boneless, Skinless Canned Salmon, drained and broken up 3 C. Broccoli Slaw (buy a bag of organic) 2/3 C. Homemade Dressing of Your […]

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