Wellness is more than a single goal approach, such as starting a new diet, joining a gym, taking supplements or meditating daily. It is a mindset and a combination of behaviors that positively influence your health and well-being.

I'm serving up a completely different kind of meal called Behavior Change – it is full of healthy, life-giving wellness bites...Your Vision, Actions and Mindset are just a few of these. We prepare this meal together and when it's finished, you'll be ready to serve yourself this healthy and delish dish again and again!


"What you get by achieving your goals is not as important as what you become by achieving your goals." Henry David Thoreau


What have I learned after many years of coaching and being a Health Educator?

So much, but one thing stands out the most - clients would come to me with outcome goals - to lose weight, get fitter, decrease stress, gain control of health conditions, etc., and I could guide them in these areas. Yet, many felt frustrated with their efforts and weren't seeing the results they desired. They questioned if they were on the right track. Most all of them had done one thing over and over. They'd charge fast into Action when they weren't ready yet. They didn't consider how ingrained their current behavior patterns were, if they had the necessary support and resources they needed or even Why they wanted to make the changes.

This is WHY I created Coach On the Spot, a safe environment to explore needs, prepare for change and create an action plan that fits your lifestyle. I have a passion for behavior change and I often joke that I'm on a mission to make it sexy.... because this is where the magic happens! Your coaching journey has built-in support and accountability and a strategic path to hone in on the more challenging aspects of life that hinder your progress.

We focus on your health goals....

  • Lose weight and keep it off...
  • Improve sleep habits
  • Eat a healthier diet and stick to it...
  • Create more balance in your life...
  • Lower cholesterol/blood pressure...
  • Pursue a dream, get unstuck...

And we look at the less obvious too.... 

  • How are your thoughts serving you? 
  • How strong is your belief you can make the changes? 
  • What fears are stopping you from creating change?
  • What have you been procrastinating on?

Together, we bring the hidden into view and have many "aha" moments.


The Coaching journey begins with creating your Personal Wellness Vision where you begin to clarify the "Why" behind your efforts, how you want to feel, look, and what you want your life will be like. A vision is about possibilities and growth. We revisit your vision and tweak it here and there. As you evolve, so does your vision!  

Each week, we collaborate to find resources, tools and strategies that fit your lifestyle and create realistic and measurable goals to put into practice. The more consistently you put new behaviors into action, the more confidence you'll build to sustain them. You may be able to do this alone, but a coach can stretch your mind so you can learn to coach yourself!


There are no total failures or successes, but there are RESULTS that through experimenting you find what works and what doesn't. I love celebrating these moments with clients! These are WINS...."I feel so much healthier and more energetic"....."I lost 15 lbs. and no longer have high blood pressure"...."I found a way to organize and balance my life where I don't feel like I'm drowning every day and I am moving forward"....When new behaviors become a gift you give yourself rather than a chore, that pretty much says it all!

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I am Melissa Ross, a Certified Lifestyle Health Coach with 30+ years experience in the fitness, health and wellness industry and a proven track record of helping people create sustainable behavior change. 

Physical Activity, Nutrition, Stress, Sleep and Mindset are 5 areas that come up commonly with my clients. Each one of these areas influences the others and an imbalance in any of them can affect your ability to lose/manage your weight, feel better, have more energy and age healthfully. 

For example, if you are in the peri or menopause years, you are probably dealing with weight gain, mood swings, fuzzy brain and other symptoms associated with midlife. That's a lot to deal with (I know... I am there!). Where is it more effective to start your change efforts....sleep, exercise, nutrition habits, mindset, etc?

The answer... we may need to look at a few, if not all of them and then we can set out on goal setting in the areas that need your attention. 

Lifestyle-Health behavior change is a puzzle! We put the pieces of your puzzle together to create a plan of action that fits your lifestyle and unique needs.

As a Lifestyle Health Coach, my role is to be a non-judgmental source of support.
I ask good questions and I listen. I won't tell you what you need or should do, because guess what?...You already know! Coaching strengthens your change muscle.

Let’s start with a 30 minute Complimentary Discovery Session. This is an informal phone chat and no obligation opportunity to learn more about the coaching journey and how I can help you. Connect via the contact form below and share a little about yourself and your goals!

The first step is always simply saying Yes, I want to take this Wellness Journey because I deserve it.



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