Melissa Plumeau-Fitness

Melissa Plumeau-Fitness


I have struggled with glute, hamstring, and hip misalignment/agitation/annoyance (fill in the blank). Today I worked with Melissa and had more relief than I have had in months. Not only is she knowledgeable, but also presents her work in a kind, understanding, and supportive manner. Melissa, endless thanks!!!
Make this! I promise you will NOT regret it ( I have made this with both almond butter and sunbutter, both are delicious! I also do not use honey)
Wishing you the very best got this!

Inspiration. Motivation. Education.

Operating as usual

Photos from Melissa Plumeau-Fitness's post 04/11/2022

Last weekend I had the opportunity to share my love for aquatic fitness and education with this small, but mighty group of aquatic fitness professionals in New Braunfels, Texas.

This was my first solo event working with the AEA as Aquatic Training Specialist and it would not have been possible without the support and encouragement of some amazing people. Thank you Julie, Ashley, Whitney, Jackie, Monique and Angie for sharing all of your wisdom and experience!

And cheers to all of my amazing new friends in Texas for stepping out of your comfort zone to elevate your teaching skills and take your classes to all new levels. I cannot wait to see all that you do!


Health & Fitness is a personal journey.

YOU get to make the choice.

YOU get to do the work.

YOU get to EmBrace YOU.

But you don’t have to do it alone.

It is time to EmPower your health & fitness with the EmBody Lifestyle team.

What its not: a challenge, a cleanse, a hardcore “lifestyle” overhaul.

What it is: six weeks of breaking down the barriers, challenging your mindset and creating sustainable habits .

Six weeks of movement, motivation, inspiration & education.

Six weeks of supportive, small group training with indoor and outdoor options ( Boise only) and virtual classes you can access on your time.

We start April 4.

Registration opens next week.

Coldplay - Fix You (Official Video) 03/21/2022

Coldplay - Fix You (Official Video)

Just over a year ago, I sat on my bike with tears running down my face.

I was exhausted.

I was struggling to keep up with my classes.

I was struggling to maintain my relationships.

My knee was torn. My heart was heavy.

And it felt like I would never see the end of the road.

For the last three years, I have been a full time student and I have worked six to seven days a week.

This morning I woke up- and I was still tired. I napped, I read on the couch and drank coffee. And finally at around 5:00 pm I went out and sat on my bike, even though I didn't feel like it.

I yawned through the first tracks of the workout, and wanted to quit.

But then something happened.

It wasn't really anything revelational.

I flashed back on that moment last year when there was no end in sight. When the next year seemed insurmountable. With no real idea on how I would make it all work, or if it would.

I am still a fulltime student. I am still working seven days a week. I am still tired.

But my knee has healed. My heart is lighter. The light at the end of the tunnel is bright and I have five weeks left in school.

When I wanted to quit- when I questioned myself and really didn't want to anymore, I kept going.

And gradually, the s**t shifted.

This is the song that was playing that day last year. And today I cooled down listening to it. Replaying that moment and reflecting on what it means to work for your dreams.

May you all find the strength to keep fighting. Know that you ARE capable of the hard stuff. And that is worth it. Don’t let anyone tell you that you can’t.

Coldplay - Fix You (Official Video) Coldplay - Fix You is taken from the album X&Y released in 2005 (hear the album at Subscribe for more content from Coldplay:...


This is me.

Sixty pounds heavier and healthier than I was twenty years ago.

And sixty pounds free of the weight of worrying about everything I ate or drank.

Sure, there are some days when I still get caught up in the old mindset of measuring my worth against a number on a scale.

And moments when I struggle with insecurities of how my 45 year old body looks compared to how it used to look five years ago. (Hormone changes are the real deal)

There are times when I catch myself criticizing my appearance in a mirror- looking for flaws that only I can see.

When this happens- I am able to catch these distorted thought patterns and unhealthy responses and redirect.

I am not just happier and healthier than I was twenty years ago, I am stronger, and more confident.

And you can’t measure these things on scale. Or judge them by the size of your jeans.

This body is strong.

Photos from Melissa Plumeau-Fitness's post 02/23/2022

Ready is not a feeling. It is a decision.

When you have recognized that what you have been doing, no longer works for you…

When the urge for something bigger is more powerful than the fear of the unknown…

You are ready.

When your old answers no longer fit the questions …

When your desire is bigger than your doubts…

You are ready.

When you are tired of waiting for the “right time” or tired of wading through the bulls**t…

You are ready.

Life is too short to wait on feeling ready. Trust yourself to take action.

Photos from Melissa Plumeau-Fitness's post 02/20/2022

I am trying to wrap my head around the fact that today is February 20.

For me the past seven weeks have sped by and I have been immersed in the pursuit of my big goals and in the creation of something life changing. I feel that I am right where I need to be in following my heart's desires on most days of the week.

But for many, February is a month in which they struggle with feelings of self-disappointment.

Maybe you can relate?

How many times have you felt by this point in a new year that it was all going to be a failure – that, since you already had “fallen off the wagon” or “gotten off track” you were doomed to have another year of unmet healthy living aspirations?

Here is the deal…We all have days and times in which we struggle to stay focused on the “big picture” - but it doesn't mean we are any less committed to our intentions or that all we have worked towards has been undone.

Today is a brand new day. A brand new opportunity to rejoice in the moments you have been given and to check your mindset.

Life is not about being a certain weight, or being able to do this or that, or having something or someone.

And happiness & health are not just goals that we grimly march towards.

The path will not always be easy or even straightforward.

But I am here to remind you to trust the timing of your life and that today is the perfect day to focus on what you can do to make better choices that support your why.

New Braunfels TX 02/09/2022

New Braunfels TX

In 2002 I took my first water fitness class at Total Woman Fitness in Boise.

I loved it.

A year later, one of the instructors approached me and said she thought I would make a great instructor . I jumped on it.

I trained with Alexis Kenyon at TWF for several weeks, and before my first solo class- I sat in a bathroom stall reviewing my class notes and trying not to puke.

I am pretty sure my choreography consisted of about EVERY move I had ever learned. Done exactly eight times.

In 2004, I certified with the Aquatic Exercise Association at the West YMCA in Boise and walked away from that experience with a goal of one day being a trainer.

In 2015, I applied for the Water Fitness Coordinator position with the Treasure Valley YMCA. In my interview, I was asked what my goals were with this position. I said something along the lines of expanding the reach of what was possible with aquatic exercise. That it was the best kept secret in the gym, and that it was time to start breaking down perceptions of who water exercise was for.

I spent five years in that position- and along the way, had the opportunity to work with and learn from some amazing instructors.

And I have spent the last two years working towards becoming an Aquatic Training Specialist. I have learned from some incredible mentors and am excited to teach my first weekend workshop in April in New Braunfels Texas.

New Braunfels TX                                                            2 Days of In-Person Workshops Melissa Plumeau                                           April 2-3, 2022  New Braunfels, TX  DAS Rec – 345...


One of the biggest reasons people have for not eating well is money.

The second is time. The next ten tips will help you to make the most of your money and your time while helping you to
not only achieve your health goals, but also eat damn well.

1. Shop early at the good stores. I am not talking crack of dawn early, but before 10:00 am. The meat departments will mark down their selection of products that are set to pass their sell by date. These are not bad... but need to be used or frozen within the next day or two.

2. Produce: Same thing as meat. Produce departments will assemble discount bags of fruits and vegetables that do not necessarily look pretty, but still contain all the same
goodness as their beautiful counterparts.

3. Speaking of produce... produce stands can be your best friend. While not necessarily as convenient as your neighborhood grocer, produce stands can be found in most towns. The fruits/veggies
there are not just seasonal and local, but usually priced better per pound than your average grocery.

4. Local meat and eggs: Check out nearby farms and ranches to buy these items. Invest in a freezer ( if you have a house)
and spring for a half pig or cow. Split the cost between a small group of you and you will not only save money, but spoil your palate. In addition to local meat companies, 4H students also regularly sell their animals.( You can check the extension office)

5. Watch for sales and coupons. If you know chicken is on sale (which means you might have to check before you plan) , buy a bunch of it and freeze it. Are you gonna eat only chicken all week? Hell no. But will that discount bird pay off in a few weeks? Absolutely. Look for “buy one get one” special...stock up on that stuff ( if you didn't already buy your meats from a farm).

6. Menu plan (part 1) : Do your research before you shop. Craving tacos? Have everything you need on your shopping list. The easier you make it on yourself the night you have to cook, the more likely you are to follow through.

7. Menu plan ( part 2) : You know what you wanna eat this week... start to identify your common ingredients. Can you chop all the onions you need for the week on the first night you cook? How about the peppers? Again, the easier it is to follow through later in
the week, the more likely you are to do it.

8. Menu plan ( part 3) : One more time for the peeps in the back... can you make it even easier? I am not talking about processed or
conveniently packaged foods... but pre- chopped vegetables, fruits and cheeses. It may cost a little more on the front side, but will it make the prep phase or the grab and go phase easier? Examples: precut broccoli/cauliflower/carrots/onions, vacuum sealed garlic, ginger paste etc.

Time is a commodity... food is a necessity. You may spend a bit more on the front end to have these items on hand, but again... if it
easy, you will do it.

9. Leftovers: Buy a small cooler, an ice pack and some plastic containers. When you finish your dinner, package the leftovers into the containers you can grab out of the fridge the next couple of days.

10. On the go? Pack nuts and seeds, granola bars, hardboiled eggs (just don't lose them in your car), jerky, string cheese,fruit, veggies and hummus etc for snacks. Pack a water bottle.
Bottom line: Enjoy your food. Not everyday will be perfect. Eat well, feel good and do not beat yourself up for eating out.

Healthy eating is a journey, and there is no one right path
for everyone.


Unpopular opinion:

A detailed meal plan is not the secret to your health success.

Unless you are an elite level athlete training for a peak performance event or you have a diagnosed health condition that mandates adherence to a specific plan, a detailed meal plan telling you what to eat and when to eat is not essential to your health.

And it is not going to transform you.

Sure, that detailed menu falls within the parameters of “ perfect healthy” eating. It may even help you to streamline your shopping, or introduce you to a new menu . Hell- you may even drop some body fat along the way.

But it doesn’t solve the underlying reasons why you struggle with knowing what to eat, nor does it recognize your personal preferences and eating behaviors.

It does not teach you the strategies you need to create meals that satisfy you… or how to use the last of those vegetables hanging out in the drawer.

It doesn't teach you how to create balance or acceptance.

And it does not create a sense of enjoyment in meals.

Truth is… you don't have to eat “perfect” 100 % of the time to enjoy health.

Think small. One meal at a time, one day at a time.

Implement realistic and positive changes to make what you are already doing/eating even better for you.

Prepare a meal that you love and enjoy it without guilt or negative associations. Life is about balance and enjoying the small moments.

PS: If you are not quite sure what to do or how to take that next step or you want to learn more about how better nutrition can work for you, I got you.

Welcome to a fresh perspective on fitness and life!

I am a Boise based personal trainer and group exercise instructor specializing in kick ass workouts that make you think. While here, you can expect to find playlists I have created for cycling classes along with their profile. HIIT classes, water fitness , strength training, Pilates and SUP workouts I have taught in group settings. I will include links to sites or recipes I find especially motivating or maybe even just thought provoking.

After years of battling eating disorders that led me to use methamphetamines to starve myself “skinny” in my late teens and early twenties, bulimia and negative self thoughts that plagued me through my thirties, I practice mindful eating , daily movement and positive self talk. I feel that life is meant to be lived to the fullest in every moment. I believe we should embrace who we are and strive to find movement and exercise that is genuinely joyful and eat food that nourishes body and soul. I am a bellydancer, a runner, an occasional triathlete, SUP enthusiast and a mother.

If you like what you see here and are looking for a more personalized approach to your fitness, please contact me. Thanks for being a part of this adventure!

Videos (show all)

Fifteen Minute Pilates with a Glute Focus
Sh1FT Speedcore






816 W Bannock
Boise, ID

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm

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