I am thrilled to introduce you to Tessa Middour on this fine Friday! I met Tessa at FlyWheel in Dupont when I took her barre class. I didn't realize FlyWheel had anything but spin classes at first, but their barre class is insane (in a good way)! I've taken a TON of barre classes at different studios, but this particular class is on another level. (See my awkward post-class selfie here).  FlyBarre is a more athletic version of traditional barre and Tessa will kick your booty. I came to find out she is also a personal trainer and has her own health coaching business called Monarq. She basically embodies all things health, fitness, and…um hello flexibility!!! 

​ELLEBEING:  First off Tessa…you are one fit chick! Excited to have you on ElleBeing. Tell us a little about yourself.

​TESSA:  I'm a local DC gal and grew up in Alexandria, VA. I graduated from Virginia Tech with a business degree, and I worked in media for several years before deciding I just didn't have it in me to sit at a desk for 8+ hours a day anymore. I'd make coworkers get down on the floor with me to stretch and do pushups. So while it was definitely a little scary to walk away from the comfort of being employed by a big company, I think everyone was in agreement that it was the right move!  I grew up dancing competitively, so being active was always a big part of my life. I stopped dancing when I went to college and began practicing yoga which felt like a very natural extension. I completed a 200-hour Vinyasa yoga teacher training at Down Dog Yoga in Georgetown, and everything basically took off from there. Shortly thereafter I trained to teach Pilates and barre. I taught yoga for a few years, and now teach FlyBarre at Flywheel Sports in Dupont (which is how we met!).

ELLEBEING: Your class seriously left me sore for days!  Tell us about your company Monarq. 

​TESSA: Nutrition and fitness are absolutely my passions, and so I launched Monarq at the beginning of 2015 after completing health coaching and personal training certifications.  I actually feel like I was made to do this, which while cheesy, is actually pretty damn cool. Monarq offers programs and services rooted in nutrition, fitness and stress management that ultimately influence a healthy, more balanced lifestyle. Health is so individualized, so it's important to me that everyone I work with is receiving a customized program with goals that are specific yet attainable and relevant. That being said, I've held seminars at companies and schools and taught barre on Good Morning Washington--so I also love being able to share general principles of wellness with large groups of people.

ELLEBEING: What does a typical day of eating look like for you? 

​TESSA:  Day to day it varies depending on my schedule. I'm usually up around 5 a.m., so without fail, my morning always starts with a cup or two of black coffee. Breakfast is usually a piece of fruit and eggs with spinach and avocado. For lunch, I make soup a lot this time of year. I basically just throw what I have on hand in a pot and call it a day. Some sort of whole grain like quinoa or barley, beans, lean protein, chicken broth and wilted greens is usually a standby combination and packed with nutrients. The best part is you can prepare a big batch and eat it throughout the week. Dinner is almost always vegetables and some sort of lean protein like fish or baked chicken. I try to eat produce that is in season, so I'm making a lot of squash right now and really enjoying fall spices like nutmeg, sage and cloves. I love to cook, so I do typically prepare most meals at home. But, if I'm out and about I'll grab a salad from Sweetgreen or Glen's Garden Market. Really no food is "off limits" to me, but I do try more often than not to make good decisions about eating foods that are nutrient-dense.

ELLEBEING:  I love soups this time of year too! I just posted recipes for a black bean pumpkin chili and cauliflower soup. Try them out and let me know what you think :) How many days a week do you work out? ​

Denise Hicks is a plant-based chef and the owner and founder of Postmodern Foods, an organic food and drink company in the DC area. I met Denise while she was working at the Postmodern Foods booth at a local farmers market outside my office. Postmodern Foods offers seasonal, wholesome foods and drinks that are "health-supportive, plant-based, inspired by culinary traditions, influenced by progressive nutrition, and made with the best possible, organic ingredients!" BINGO. No wonder I stopped by this booth on more than one (or 10) occasions and got to know Denise pretty well over the past few years! I am excited to share her story with you today. 

ELLEBEING: First off, tell us more about Postmodern Foods and how you got into the plant-based food business? 

DENISE: Postmodern foods are plant-based, organic, seasonal, health-supportive cold-pressed juices, smoothies, salads, savories, and desserts. I fell in love with plant-based, nutrient dense foods when I fell ill in Los Angeles in 2010.  I went from doctor to doctor and none of them could tell me why I had sudden onset arthritis and horrible stomach pain. The first doctor I walked into asked me if I had HIV! I spent months getting negative test results for everything from cancer to IBS, and then I decided to take my health into my own hands by changing my diet and lifestyle. I never had a weight problem, but I hadn't led a particularly healthy lifestyle as a young adult - drinking a little too often, sleeping too little, and eating whatever was cheapest. It's only a matter of time until those trade-offs catch up with you, and I'm just grateful I got my wakeup call at 29 so I could start making the changes in my diet that would not only elevate my health and well-being, but also improve my mood, ability to access joy, and my overall spiritual well-being.

ELLEBEING: Congrats on turning your life around like that. It's very inspiring to hear your story! Tell us, what does a typical day of eating look like for you? 

DENISE: A typical day of eating, truthfully, is wake up and have 1-2 cups of organic, pressed coffee, usually black, but sometimes with a coconut oil-based "butter" that I make, and/or a little water to cool it down (I don't like it too hot!) [note: most people would say this is a no no, but coffee is a diuretic which is great first thing in the morning, it's warming, I enjoy it, and it works for me!]. After coffee, later in the morning I'll usually have a vegetable-based juice. Early afternoon I'll have a salad, usually one of Postmodern's, and possibly a juice as well, depending upon how hungry I am - I usually keep a few on hand in case I need some extra energy! For dinner I'll usually do a little grains, veggies, fats - like I'll make an organic rice-based pasta, make my own (usually simple) pasta sauce, and toss it with a combo of raw and cooked veggies or greens. I'll usually have a small glass of organic wine with dinner as well. Post-dinner I'm usually not hungry (you shouldn't eat 3 hours before sleeping!), but if I am I'll have a handful of pistachios or a small bowl of organic popcorn. Filtered water throughout the day as well.

Pamela Lessard is a personal trainer, obstacle race athlete, group exercise instructor and one fit mama to her daughter, Haley. I mean, look at those shoulders! She's a trainer at Washington Sports Club in Arlington, Virginia and teaches kettlebells, obstacle race conditioning, bootcamp and UXF Circuit training. Staying fit in both mind and body is her philosophy and I'm SO excited to share with you how she does it in my first ElleBeing interview! You can find out more about Pamela's personal training here. 

ELLEBEING: Pamela, you are in such awesome shape! Tell us a little about yourself. How did you get into fitness and personal training? 

PAMELA:  I left my job as a director of communications after realizing how unhappy I was in that job. I didn't want another stressful desk job so I decided to follow my passion...fitness.  I've always been an athlete and wanted to share my knowledge and passion.  Also, it's very hard to have a full time job and be a mom if you truly want to have a solid connection with your child.  But studying to be a personal trainer and passing the exam is no joke. This has been my most rewarding job ever. ​

ELLEBEING: How often do you recommend to your clients to work out? 

PAMELA: I think people should move their bodies every day. That doesn't mean do a hard core workout every day, though. Some days are just meant for walking or taking the stairs. But a solid workout that incorporates weights and gets your heart rate up is necessary at least three days a week. 

ELLEBEING: Good to know -- three days is manageable! What are the best exercises to burn fat and tone up? 

PAMELA: People make the mistake of only running or getting on an elliptical. Weights burn more calories and build lean muscle mass. 

ELLEBEING: I am guilty of this mistake. I am always trying to remember to incorporate more weights! How heavy should the weights be without bulking up? 

PAMELA: It's hard for a woman to bulk up unless she's taking a lot of supplements AND lifting very heavy.  I encourage my female clients to try to use heavier weights than they are used to. You're not going to get a lot of definition with 5 pound weights. If women use 10, 12, 15 and even 20 pound weights, they'll notice some subtle definition and nice curves. 

ELLEBEING: What sort of diet do you follow or recommend? 

PAMELA: I've never dieted in my life, but I've always eaten clean and healthy. I'm a big proponent of the Mediterranean diet. Think lots of whole foods, fruits and vegetables, complex carbs, and lean protein like fish, chicken and turkey. 

ELLEBEING:  What's your favorite pre and post workout snack? 

PAMELA: It depends on what time of the day I workout. Before a race I need something gentle like oatmeal and fruit. After working out, a good mix of carbs and protein is key. I like plant based protein powders. 

ELLEBEING: Me too! I love PlantFusion and usually buy it on Amazon to get it cheaper than Whole Foods. I am going to share a smoothie bowl with this stuff ASAP.  Okay, what's your favorite splurge?! 

PAMELA: Wine :) 

ELLEBEING: Me too. With dark chocolate of course. Cheers! Thanks for the interview, Pamela!