Melissa Plumeau-Fitness

Melissa Plumeau-Fitness

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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 Love...you got this!

Kick ass fitness at your fingertips. Workouts, playlists, tips for success, recipe links and more! Welcome to my world.

Operating as usual

Page_4-5 (1).pdf 06/08/2021

Page_4-5 (1).pdf

Hey friends! I wanted to share with you a piece I recently contributed to AKWA magazine.

In this article, I discuss a few ways aquatic group fitness instructors can make their classes for accessible and inclusive for all.

This is by no means all inclusive and I would love to know YOUR tips for creating an environment that reaches all of your participants.

Thank you for reading and for any feedback you might have. Also, special thanks to those of you who proofread and provided valuable insight to make this happen!

Quick sidenote: If you do not currently subscribe to the magazine,consider doing so! This issue is jam packed with incredible information !
https://drive.google.com/file/d/1Ay7Pjx2o2uJpIMRXfcymWoFgxpNFUPUt/view?usp=sharing

Page_4-5 (1).pdf

06/05/2021

Every so often, I get to "play" in the gym. This is where I try out new ideas . Sometimes they make it into a class, sometimes they don't.

A lot of what I have been doing lately is based around rehabbing my knee and preparing to run again. That being said, it is still applicable to anyone looking for a well rounded workout.

This is no frills- just purposeful and focused work, without spending forever at the gym, because admit it- who wants THAT on a Saturday?

This is a workout most appropriate for a gym setting as there are several pieces of equipment specific to that setting. Of course, you can modify to meet the needs of a home based gym quite easily- and I am happy to help you do so. Just drop a comment and let me know!

Total time: 45 minutes including rest and transitions . Please not this does NOT include a warm up. I did twenty minutes on the upright bike at low aerobic zone for range of motion on my knee. You can do whatever works best for you.

Protocol:
- Each set is performed four times with 10 reps of each exercise. --
- When the move includes a single arm or single leg movement, it is ten reps on each side.
- Rest no more than absolutely needed within the set and allow for up to two minutes between each set.
- Weight selection: use the heaviest weight you can with the best technique you have. Be honest with yourself... if you are struggling, drop the weight. Your body will thank you.

Set 1:
Incline Chest Press
Sumo deadlift

Set 2:
Single leg press or single leg squat
Bent over row ( isometric squat or staggered stance)

Set 3:
Cable kickbacks
Bicep curl to overhead press , step back into a lunge while holding press.

Set 4- TIMED
40 seconds on -20 seconds off -4 sets
Ball hamstring curls with a bridge
Banded clamshell ( alternate right and left legs so you end up with two sets on each side)
Push up ( try different hand positions each set)

Every so often, I get to "play" in the gym. This is where I try out new ideas . Sometimes they make it into a class, sometimes they don't.

A lot of what I have been doing lately is based around rehabbing my knee and preparing to run again. That being said, it is still applicable to anyone looking for a well rounded workout.

This is no frills- just purposeful and focused work, without spending forever at the gym, because admit it- who wants THAT on a Saturday?

This is a workout most appropriate for a gym setting as there are several pieces of equipment specific to that setting. Of course, you can modify to meet the needs of a home based gym quite easily- and I am happy to help you do so. Just drop a comment and let me know!

Total time: 45 minutes including rest and transitions . Please not this does NOT include a warm up. I did twenty minutes on the upright bike at low aerobic zone for range of motion on my knee. You can do whatever works best for you.

Protocol:
- Each set is performed four times with 10 reps of each exercise. --
- When the move includes a single arm or single leg movement, it is ten reps on each side.
- Rest no more than absolutely needed within the set and allow for up to two minutes between each set.
- Weight selection: use the heaviest weight you can with the best technique you have. Be honest with yourself... if you are struggling, drop the weight. Your body will thank you.

Set 1:
Incline Chest Press
Sumo deadlift

Set 2:
Single leg press or single leg squat
Bent over row ( isometric squat or staggered stance)

Set 3:
Cable kickbacks
Bicep curl to overhead press , step back into a lunge while holding press.

Set 4- TIMED
40 seconds on -20 seconds off -4 sets
Ball hamstring curls with a bridge
Banded clamshell ( alternate right and left legs so you end up with two sets on each side)
Push up ( try different hand positions each set)

Timeline Photos 06/03/2021

Connie and I will be teaching this class Saturday morning and we would love to see your smiling faces!

PS: there is some great coffee and treats after so stay for the shopping.

Fitness at the Market is available again this weekend!

This Saturday is supposed to be gorgeous! So join Embody Pilates Fitness and Yoga for two incredible opportunities to kick off your weekend.

Sweat and sculpt with a body weight bootcamp starting at 8:00am and followed at 8:30 by Pilates/Yoga Fusion that will strengthen and lengthen your body. Both classes are suitable for all ages and abilities.

So make sure to come out and get moving! And as always #supportsmallbusinesses #mymeridian #meridiancity #livinginmeridian #hellomeridian

06/03/2021

Like many of you, I have spent a large part of my life trying to "lose weight", "feel better", "be more confident in a swim suit." etc etc.

I remember poring over women's fitness magazines each month to get the newest, best tips and tricks to be my best self ever and to figure how to eat to get those six pack abs.

Maybe you can relate.

The bouncing from plan to plan. The gym membership you used for four weeks. The lack of structure in your workouts. The meal plan guaranteed to help you lose weight and keep it off. "Cardio is bad for you, weights make you bulky."

There is so much information available at the tips of your fingertips, yet you still struggle to weed out the myths from the science . Maybe you have yet to find something that resonates with you and is sustainable.

Fitness, exercise and health is NOT a one size fits all deal. What worked for your co-worker, may not work for you. In fact, you may be miserable trying to fit into another persons version of ideal.

But what if I was to say that you can enjoy life on your own terms and be a better version of yourself?

Many people have found that when they identify personally meaningful and enjoyable physical activity, they are more inclined to do it. They are more motivated to continue.

When they are able to enjoy real food- no gimmicks, no meal plans no "bad foods"- and this reflects their personal preferences and tastes, they are more likely to continue to eat this way.

Feeling better, looking better, moving better… a happier lifestyle for you -- then you’re motivated and eager, aren’t you? You’ll take those hopeful steps, knowing we’re here to guide you along the journey – that what you’re buying is really just unlocking the secret power within yourself.

June 7th, I am opening registration for my ten week behavior change plan. I would love to help you get off the crazy train for good. Drop me an email if you are interested in more information.
[email protected] or DM me right here.

Like many of you, I have spent a large part of my life trying to "lose weight", "feel better", "be more confident in a swim suit." etc etc.

I remember poring over women's fitness magazines each month to get the newest, best tips and tricks to be my best self ever and to figure how to eat to get those six pack abs.

Maybe you can relate.

The bouncing from plan to plan. The gym membership you used for four weeks. The lack of structure in your workouts. The meal plan guaranteed to help you lose weight and keep it off. "Cardio is bad for you, weights make you bulky."

There is so much information available at the tips of your fingertips, yet you still struggle to weed out the myths from the science . Maybe you have yet to find something that resonates with you and is sustainable.

Fitness, exercise and health is NOT a one size fits all deal. What worked for your co-worker, may not work for you. In fact, you may be miserable trying to fit into another persons version of ideal.

But what if I was to say that you can enjoy life on your own terms and be a better version of yourself?

Many people have found that when they identify personally meaningful and enjoyable physical activity, they are more inclined to do it. They are more motivated to continue.

When they are able to enjoy real food- no gimmicks, no meal plans no "bad foods"- and this reflects their personal preferences and tastes, they are more likely to continue to eat this way.

Feeling better, looking better, moving better… a happier lifestyle for you -- then you’re motivated and eager, aren’t you? You’ll take those hopeful steps, knowing we’re here to guide you along the journey – that what you’re buying is really just unlocking the secret power within yourself.

June 7th, I am opening registration for my ten week behavior change plan. I would love to help you get off the crazy train for good. Drop me an email if you are interested in more information.
[email protected] or DM me right here.

05/25/2021

How many times have you started your fitness journey with the intent that THIS time it will stick?

You have counted calories, Macros and points.

You have tried intermittent fasting, Keto , HCG, cabbage soup diet, Whole 30 and everything in between.

You have signed up for online challenges, 30 day boot camps and faithfully follow the latest influencer on Instagram.

You find yourself bouncing from program to program looking for the solution that will work for you and you are paying for a gym membership you never use.

You set goals, yet never seem to reach them. Your barriers are just too big to tackle.

You are hungry. You are tired of being tired.Your brain and your body hurt from trying to keep track of what you should be doing.

And somewhere along the way, you started to think that maybe exercise and healthy eating are just not for you.

But what if you could reframe what you know about “health” and examine what limiting beliefs you have that hinder your progress?

How would your life be different if you could learn strategies that really worked FOR you and were sustainable?

What if you were free of the stress, the guilt, the confusion of scrambling to find the next best fix?

What if in ten weeks, you could start breaking the cycle and step into your strengths?

If this sounds like something you, or someone you know and you are ready to take that first step. Let's talk.

PS: Check the comments for what past particpant's are saying

How many times have you started your fitness journey with the intent that THIS time it will stick?

You have counted calories, Macros and points.

You have tried intermittent fasting, Keto , HCG, cabbage soup diet, Whole 30 and everything in between.

You have signed up for online challenges, 30 day boot camps and faithfully follow the latest influencer on Instagram.

You find yourself bouncing from program to program looking for the solution that will work for you and you are paying for a gym membership you never use.

You set goals, yet never seem to reach them. Your barriers are just too big to tackle.

You are hungry. You are tired of being tired.Your brain and your body hurt from trying to keep track of what you should be doing.

And somewhere along the way, you started to think that maybe exercise and healthy eating are just not for you.

But what if you could reframe what you know about “health” and examine what limiting beliefs you have that hinder your progress?

How would your life be different if you could learn strategies that really worked FOR you and were sustainable?

What if you were free of the stress, the guilt, the confusion of scrambling to find the next best fix?

What if in ten weeks, you could start breaking the cycle and step into your strengths?

If this sounds like something you, or someone you know and you are ready to take that first step. Let's talk.

PS: Check the comments for what past particpant's are saying

05/23/2021

There is something magical, playful and even transformative about stepping into the water.

In 2002 I attended my first water fitness class and I fell in love. Several months later, one of the instructors said I would make a "good" instructor. I jumped feet first into what I can honestly say is my "dream job".

Along the way there have been so many incredible moments, so many amazing people and so many lives changed.

This memory popped up today from five years ago that I wanted to share:

"Annnnddd ...one more reason to love what I do.

About six months a go a woman joined my Active Older Adults class at the Downtown YMCA.

She had transitioned through the Livestrong program following a brain tumor and then found her way to my class.

Saturday she walked her first 10 k ever at the Famous Idaho Potato Marathon.

She went from a wheelchair, to a walker, to a cane to achieving something she never thought would be possible.

I may have gotten a little teary."

Friends, I know that sometime life seems daunting and lonely. Especially in the face of illness, injury and despair.

But I can promise you that if you can find your way to a local pool or gym (any group class really ) you will find your people waiting for you.

There is something magical, playful and even transformative about stepping into the water.

In 2002 I attended my first water fitness class and I fell in love. Several months later, one of the instructors said I would make a "good" instructor. I jumped feet first into what I can honestly say is my "dream job".

Along the way there have been so many incredible moments, so many amazing people and so many lives changed.

This memory popped up today from five years ago that I wanted to share:

"Annnnddd ...one more reason to love what I do.

About six months a go a woman joined my Active Older Adults class at the Downtown YMCA.

She had transitioned through the Livestrong program following a brain tumor and then found her way to my class.

Saturday she walked her first 10 k ever at the Famous Idaho Potato Marathon.

She went from a wheelchair, to a walker, to a cane to achieving something she never thought would be possible.

I may have gotten a little teary."

Friends, I know that sometime life seems daunting and lonely. Especially in the face of illness, injury and despair.

But I can promise you that if you can find your way to a local pool or gym (any group class really ) you will find your people waiting for you.

Photos from Melissa Plumeau-Fitness's post 05/19/2021

Sunday I was able to hike for the first time in months. The flowers were blooming and the sun was shining.

There is something powerful about spring as the earth begins to renew and wake up.

This is especially true this year as we push so much closer back to "normal."

When I picture what "normal" used to look like for me, I think of the long, crazy days.

Up before 6:00 am and racing into bed by 11:00, only to be so stressed that I could not sleep with a sleep aid.

No time for exercise, no time for reading for pleasure, no time to connect with people, no time to pursue my dreams.

Just a non-stop cycle of go-go-go.

The last year has given me time to reconnect with myself, my people and the earth.

And for that, I cannot be more grateful.

The biggest lesson I have learned in the last year is that "busy" does necessarily equate productive.

When I focus my energy and effort onto those projects and tasks that are most meaningful to me, I accomplish more.

So as the world starts to shift back into "normal" and as spring slips into summer, I hope you all take a moment to remember your "why" and to take time each day to reconnect with your purpose.

05/17/2021

Some people go into every week determined to make THIS the one in which they crush their health fitness goals.

Yet despite every intention of making that happen, they find themselves slipping back into "easy".

It starts by forgetting that lunch you packed so you go out to eat with your coworkers.

You worked late, so you swing through a drive through rather than going home to cook.

Maybe you hit snooze on that early morning workout alarm because you needed just ten more minutes.

And before you know it, the weekend is rolling in and you swear that NEXT week, you will "do everything right."

And then next week becomes next month. And then it is next year.

You are not alone.

Behavior Change is an ongoing process. Like anything in life, you will have moments in which you feel like you are absolutely killing it, and others in which you feel defeated and that you are making no progress or that you have fallen so far off the wagon that you have no idea how to reclaim your health.

Below are eight steps you can take today to reclaim your wellness and start crushing your health goals.

PS: This is a small sample from my ten week behavior change model. PM your email if you are interested in the full document that goes a little more in depth on this topic.

Some people go into every week determined to make THIS the one in which they crush their health fitness goals.

Yet despite every intention of making that happen, they find themselves slipping back into "easy".

It starts by forgetting that lunch you packed so you go out to eat with your coworkers.

You worked late, so you swing through a drive through rather than going home to cook.

Maybe you hit snooze on that early morning workout alarm because you needed just ten more minutes.

And before you know it, the weekend is rolling in and you swear that NEXT week, you will "do everything right."

And then next week becomes next month. And then it is next year.

You are not alone.

Behavior Change is an ongoing process. Like anything in life, you will have moments in which you feel like you are absolutely killing it, and others in which you feel defeated and that you are making no progress or that you have fallen so far off the wagon that you have no idea how to reclaim your health.

Below are eight steps you can take today to reclaim your wellness and start crushing your health goals.

PS: This is a small sample from my ten week behavior change model. PM your email if you are interested in the full document that goes a little more in depth on this topic.

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!

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