Melissa Wood-Tepperberg’s Post-Workout Smoothie Is Key for Your New Year’s Fitness Goals

Blend up this nutritious concoction after your next gym session.
Melissa Wood-Tepperberg sports her hair in a soft curl and smiles widely at the camera.

Melissa Wood-Tepperberg. 

When it comes to any workout resolutions you’ve made for the New Year, don’t forget that your nutrition is just as important as exercise. Certified yoga and Pilates instructor Melissa Wood-Tepperberg knows what it takes to maintain a healthy lifestyle, which is why we often turn to the MWH founder for advice in the wellness department.

The 41-year-old mom of two delivered with a recent TikTok post, where she offered her go-to post-workout smoothie recipe to followers. So, whether you’ve dedicated yourself to hitting the gym regularly or are embarking upon at-home workouts, be sure to try her tasty creation for some post-workout fuel.

Melissa Wood Tepperberg’s Post-Workout Smoothie Recipe


  • 1 c. almond milk
  • 1/2 c. coconut water
  • 1 tbsp. cacao
  • 1 tbsp. Tejari protein powder
  • 1 tbsp. chia seeds
  • 1 c. wild blueberries
  • 1 frozen banana
  • 1/2 of a cucumber
  • 1/2 cup strawberries
  • 2 dates


Add all ingredients into a blender and blend until smooth.

In addition to prioritizing physical health through nutrition and exercise, Wood-Tepperberg is a huge proponent of caring for one’s emotional well-being, particularly through practices like meditation.

“What I started to realize when I found a meditation practice and I committed to it is that this work is not just about building this body that we desire in life,” she told SI Swimsuit least year. “It’s about building this relationship with yourself, and I know that it starts in the mind.”

Here’s to building better practices for your overall well-being in 2024.

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Cara O’Bleness


Cara is a trending news writer/editor for Sports Illustrated Swimsuit. A passionate writer and editor with more than 10 years of experience in print and online media, she loves storytelling and believes that words have the power to change the world. Prior to joining the team, Cara worked as a writer and editor across a number of content verticals, including food, lifestyle, health and wellness, and small business and entrepreneurship. In her free time, Cara loves reading, spending time with her family and making her way through Michigan’s many microbreweries. She is a graduate of Michigan State University's School of Journalism.