Melissa Pfeister in Two-Piece Workout Gear Nails "Work It Wednesday"

Melissa Pfeister is sharing a "work it Wednesday" workout – in her two-piece workout clothes. In a new social media post the trainer and fitness influencer shows off her amazing body in skintight workout wear while breaking a sweat. "Want a lady in the streets but a freak in the…gym 😜💪🏻🔥 #workitwednesday," she captioned the video. If you want to sweat like Melissa – and eat like her – here is everything you need to know about her workout and eating habits. 

In the clip, Melissa does 12 to 15 reps of each exercise and 2 to 3 sets:

1. Plank row
2. Weighted crunch reach
3. Plank pull thrus

"This was more of a core workout but overall a pretty good workout," explains Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. "I would have thrown in a rotational exercise or some oblique exercise to target the entire core."

Melissa, who competed on Food Network Star, explains her goal when it comes to cooking. "I take foods that maybe aren't the best for you and re-create them in a healthy way," she told them. "My greatest strength I would say is adapting. I eat healthy, and I have a lot of allergies … I've always had allergies my whole life. … Lactose, dairy, I've always been that, and then as I started getting older, more allergies developed. So, you really have to learn how to, like, get creative with food if you want to be able to eat something. … If cheese is in something, what else can I put in it?"

Melissa also loves to drink her greens. "Some people may think it's weird — I don't. I live off of green drinks where it's, like, you know, your kale your spinach your parsley your apple," she says. 

Melissa's signature dish? "It's baked, not fried, French fries, but they have flavor; they have taste. Or chicken fingers, but same thing — a healthy version. So … simple things," she says. 

Her "guilty pleasure" food? "I mean, Dairy Queen for sure. The thing is I'm happy that I don't know here Dairy Queen is around me in LA, so it's kind of a good thing. But when in doubt, if it's, like, 'no, I don't care, I am just going for it,' then I will just drive myself to the store, and I will get an either Oreo or cookie dough ice cream, and then I'll be sick, because [of] my dairy issues. But eating it those few bites — it'll be worth it." She admits, "if my stomach would allow me to eat a Dairy Queen Blizzard every day, I would eat one, extra Oreos and cookie dough. You go big or go home. That's it."

Melissa, a member of the ETNT Medical Review board, explained to the publication that eating out at restaurants doesn't have to be sinful. "It's all about the choices you make," says Melissa. "For instance, my first thought [of a healthy option] would be a sushi restaurant with lots of edamame and lots of fresh fish and seafood, but then again, you can order fried rock shrimp tempura in a creamy aioli sauce there, too. You just have to look a little harder and be a little more creative, but healthy options are always, always there."