As moms, juggling work, kids, family obligations, we could all use some holistic wellness. Melissa Coulier and Melanie Samuels started Live Well Lead Well to focus on empowering female leaders through health and mindfulness. Drawing from their personal journeys—overcoming chronic illness and disordered eating—they want to bring functional movement, bio-individual nutrition and mindfulness to more women. 

Tell us a little about the motivation behind your company, Live Well Lead Well.

Live Well Lead Well started from our own personal health struggles, but it quickly became something much bigger. Initially, we focused on helping women lower inflammation and reclaim their health through nutrition. But as we worked with more clients, we saw a pattern—most were busy, high-achieving women in leadership roles, struggling with extreme stress and burnout.

These women weren’t just looking to feel better—they needed sustainable ways to build stress resilience, maintain their energy and show up powerfully in their roles. That’s when we pivoted, creating a holistic approach that combines bio-individual nutrition, movement and mindset to help them thrive instead of running on empty.

We don’t believe in one-size-fits-all solutions. We believe in fueling and moving our bodies in ways that honor our individual needs, so we can lead well in every aspect of life—whether that’s running a business, leading a team or simply showing up as the best version of ourselves for our families.

Tell us a little about your own personal wellness journey and challenges you have had to face.

Melissa: I was diagnosed with Lupus, and for years, I masked my pain with medications and hospital visits. I was doing everything I thought was “right,” but my body was still fighting me. It wasn’t until I started working with Melanie, who had become a holistic nutritionist, that I realized I needed to approach my health differently. By using food as medicine, following bio-individual nutrition, and embracing the 80/20 framework—focusing on ingredients instead of calories—I was able to ditch all medication and heal. That experience changed my life and led me to this work. 

Melanie: My journey started with disordered eating as a teen. I was focused on numbers and caught in the cycle of restriction and over-exercising. Studying holistic nutrition helped me unlearn toxic diet culture and rebuild a healthier relationship with food and movement. Now, I help other women break free from that cycle and find ways to support their bodies instead of fighting against them.

Our experiences made us realize that wellness isn’t just about looking healthy—it’s about feeling strong, resilient and at peace in your own body.

How can working moms in particular benefit from a holistic approach to health?

Working moms wear so many hats – whether you’re managing a household full-time, working in an office, or juggling remote work while parenting, the expectations can feel endless. This constant pressure often leads to overextension, making it easy to put your well-being on the back burner. But here’s the truth: To show up fully in every area of your life, you must take care of yourself in a way that is sustainable and fulfilling. 

One of the biggest ways working moms overextend themselves is by trying to check the “health” box the way society has conditioned us to, by over-exercising, chasing fad diets or following rigid health trends that just don’t work long-term. This often leads to burnout, not balance. A holistic approach to health offers something better: flexibility, sustainability and joy!

So, what does that actually look like?

• Nourishing your body in a way that works for you and your family. Prioritizing home-cooked meals made with real, satisfying foods that fuel your energy instead of adding stress. While takeout can be a convenient option during busy weeks, make it an occasional treat rather than a go-to. This allows you to be more intentional about what you’re eating. Plus, the act of cooking at home not only nourishes your body but also strengthens your connection with your family, turning mealtime into a moment of care and togetherness rather than just another task to check off before the bedtime routines begin. 

• Moving your body in a way that fits your lifestyle. This doesn’t have to mean long gym sessions. Think functional movement throughout the day, like stretching at your desk, taking walking meetings or even dancing in your kitchen with your kids.

• Living with intention and using mindset as a tool for well-being. This means disconnecting from stress while eating at work (hello, recharge time!), listening to your body’s cues for movement or rest, and carving out space to journal, brain dump, or create manageable to-do lists to lighten your mental load.

When you approach health holistically, it becomes something that works with your life, not another thing you need to squeeze in.

How do you incorporate wellness into your everyday life?

We truly practice what we preach by integrating wellness into our daily lives through three pillars: nutrition, movement and mindset. We keep it simple to make it sustainable. For nutrition, we focus on our bio-individual needs, choosing foods that not only bring us joy but also nourish our bodies. When it comes to movement, we choose exercises that we genuinely enjoy and crave, fitting them into our busy lifestyles. Sometimes, that means turning on a favorite playlist and dancing it out in the kitchen! We believe fresh air is essential, no matter the weather, so we make a point to get outside whenever possible for a mental boost and vitamin D. We prioritize sleep when we can and surround ourselves with relationships that uplift and support us. It’s all about creating balance that feels good for us, both physically and mentally.

What is functional movement and how does it benefit us?

Functional movement is training your body for real life—not just for the gym. It focuses on movements that mimic daily activities, making everyday tasks easier and helping you stay strong, mobile, and injury-free as you age.

Think about it: Every time you squat to pick up a toy, lift your child, carry a car seat, haul groceries, or even lug your work bag through the airport, you’re using essential muscles. Functional movement trains these muscles to work together, so you can move with ease, confidence and less strain—whether you’re wrangling kids or powering through a long workday.

And it doesn’t have to be boring! Take a walking meeting instead of sitting at your desk. When at home, dance with your kids, play freeze tag or race them to the car. These are all great ways to incorporate movement. Plus, when your kids see you moving daily, they grow up understanding that movement is a natural, joyful part of life—not just something you “have to do” at the gym.

In our practice, we blend functional strength with cardio for heart health and encourage movement snacks, bite-sized bursts of movement throughout the day that train your body to crave movement instead of dreading it. These small moments add up, boosting energy, strength, and overall well-being.

Because let’s be real—your kids aren’t slowing down, and neither are you.

What does mindfulness look like for you?

Mindfulness isn’t just about meditation—it’s about doing everyday tasks with intention. It’s about shifting your mindset in small but powerful ways.

• Making a meal? Do it with love and care instead of stress and resentment.

• Moving your body? Pay attention to your muscle engagement and celebrate what your body can do.

• Feeling overwhelmed? Take a deep breath and center yourself before reacting.

When we approach life with presence and intention, everything shifts. It’s not about adding more to your plate—it’s about shifting how you move through your day.

At the core of it all, we want people to realize that health isn’t about extremes—it’s about balance, consistency, and self-awareness. When we take care of ourselves in ways that feel good and sustainable, we show up stronger, not just for ourselves, but for the people who rely on us.

What does healthy eating look like for you?

To us, healthy eating is all about balance, which is why we follow an 80/20 lifestyle. This means that most of time, we’re nourishing our bodies with real, whole foods made in our kitchens, while also allowing room for indulgences that bring us joy. The key? Both aspects, nutrient-dense meals and occasional treats, should feel good and be part of a sustainable, enjoyable way of eating.

A big part of this is listening to our bodies. Tuning into hunger cues and eating when we’re truly hungry (instead of following external rules or ignoring what our bodies need) allows us to stay in balance naturally. It’s about fueling ourselves with foods that keep us energized and satisfied, rather than constantly overthinking food choices.

For us, this looks like variety. In our everyday meals, we love breakfasts like overnight oats, coconut yogurt bowls, pasture-raised eggs, uncured bacon, and avocado toast on sourdough. Lunches often include turkey wraps, big colorful salads, or nourishing bowls. Dinners are full of flavor – pasta, tacos, curries, or dishes made with chicken, salmon, turkey, or grass-fed beef paired with rice and lots of roasted veggies. And yes, we love dessert! Whether it’s homemade cookies or some dark chocolate after dinner, we make choices that satisfy while also making our bodies feel their best. But being intentional is key. We opt for small swaps that make a big difference, like using brown rice pasta instead of wheat, choosing high-quality dairy like 100% grass-fed cheese and butter, or swapping refined sugar for coconut sugar or maple syrup. But healthy eating isn’t about restriction, it’s about finding what works for you.

And when we do dine out or enjoy takeout, we fully embrace the experience. We eat with a positive mindset, knowing that one meal doesn’t define our overall health. No guilt, no overcompensating, just moving on at the next meal with foods that help us feel great. Because at the end of the day, healthy eating shouldn’t be what you’re “trying” to do, it’s just what you do.

Please share some wellness tips for L.A. moms, dealing with careers, navigating the pressure to be a “perfect” mom and everyday stressors like our crazy traffic. 

The key to thriving in all of these roles lies in shifting from striving for perfection to living with intention. Here’s our advice on how you can find balance, reduce stress, and feel even more empowered wearing all of these different hats:

• Let go of perfection, embrace intention. The pressure to be the “perfect” mom can be heavy, but the truth is, perfection doesn’t exist. Instead, focus on being intentional with your choices. You make decisions all day, so how can you bring more thoughtfulness to them? Whether it’s what you eat, how you move, or how you manage your time, aim to make choices that nourish and support you – not deplete you. When you feel your best, you show up as your best self in every role you play.

• Fuel your body, don’t deprive it. Moms often put everyone else’s needs first (guilty!), leaving little time to take care of themselves. But to thrive in a busy schedule, it’s essential to fuel your body with whole, real foods. Eating enough variety (quality protein, healthy fats, nourishing carbohydrates) will give you the energy to take on the demands of your career and your kids’ homework, soccer, and dance schedules. Remember, what you put in your body matters just as much as what you’re feeding your kids!

• Move in a way that supports your lifestyle. Exercise doesn’t have to be a HIIT class every morning at 6 a.m.. Find movement that fits seamlessly into your lifestyle. Whether it’s taking a power walk instead of a coffee break, or doing quick stretches in the morning before your kids wake up, aim for consistency over perfection. Your body will thank you for staying active in a way that feels good and doesn’t stretch you beyond your limits.

• Manage stress and set boundaries. L.A. traffic and preschool germs are inevitable, but how you manage stress is key. As moms, we need to say “yes” to everything – but doing so can quickly lead to burnout. Practice setting boundaries to protect your well-being. If you’re feeling overwhelmed, take a moment to pause and assess if a request aligns with your priorities and energy levels. If it drains you, it’s ok to say no! A great way to manage stress in the moment of chaos (like when you’re stuck on the 405) is breathwork. 

• Try the “5-5-5 breath”:

1. Inhale for 5 seconds through your nose.
2. Hold your breath for 5 seconds.
3. Slowly exhale for 5 seconds through your mouth.
4. Repeat this a few times, and you’ll activate your body’s relaxation response, helping to calm your nervous system.

• Use the “Pause Before Yes” Rule. Often, the demands of balancing motherhood and career come at us fast. A great grounding practice is the “Pause Before Yes” rule. Before committing to anything, take a moment to ask yourself: “Does this align with my priorities?” or “Will it add to my energy or drain it?”
If it’s the latter, it might be time to say no or pass it onto someone else. This simple pause can help you stay in control of your energy and create space for what truly matters.

Know that you are already an amazing mom. Here’s the good news: feeling the pressure to be the “perfect” mom is a sign that you deeply care about your family. The guilt you feel? It’s a reflection of your dedication. Remember, mothers who want to be better are already doing an amazing job. So take care of yourself the same way you take care of your kids – you deserve that love and attention, too.