What are the opening hours?

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

Melissa Plumeau-Fitness, 816 W Bannock, Boise, ID (2026)

06/18/2026

What makes momentum different?

Yesterday I shared that I have opened registration for Momentum, a virtual 8 program designed to help busy AF adults navigate the chaos of summer, without putting their health on the back burner.

Today- I want to share with you what makes this different.

First of all- this is not your average "Summer Challenge to Get Snatched".

I'm not promising six-pack abs, detoxes, or a complete life overhaul in eight weeks.

Cuz ain't no one got time for that... I mean some days it feels like I barely have time to squeeze in a 30 min, training session or to dash into the gas station for a snack.

Second, it's not another plug-and-play app full of random workouts & generic meal plans.

Momentum is coaching. That means the plan adjusts to real life.

Traveling? Send me a picture of the hotel gym and I'll help you make it work.

Living out of a cooler at the ballfield? There will be a pack &r go lists that will help keep you satisfied without breaking the bank OR requiring a ton of prep.

Busy week? We got you. Momentum focuses on the highest-impact habits instead of expecting perfection.

We will cover easy to implement stress reduction techniques (no meditation required, unless you want to).

Plus? You get the accountability & support of a real human- me. And I love me some summer.

Designed for busy adults, most activities can be completed in 10–40 minutes per day, making it easier to prioritize your health without waiting for life to slow down first.

Momentum OFFICIALLY begins July 6 & will get you all the way through Labor Day. BUT ... You can join at any time - you still get the full access for 8 weeks.

The first 10 people to join will receive early registration pricing of $147. After that, enrollment will remain open at $199 through August 1.

If you've been wanting support that fits into your life instead of asking you to rearrange your life around it, I'd love to have you.

And if this feels like the right season to build some momentum, send me a message or reply below & I will get you the details.

embodyboise.com

06/17/2026

Summer has a way of making us feel like we've lost control.

Not overnight. But little by little.

The workouts become less frequent. Meals become more reactive. Stress builds. Energy drops.

You feel bloated, overwhelmed, and disconnected from the habits that help you feel your best.

And that promise to "get back on track in September" starts creeping into your thoughts.

After 23 years of coaching, I've learned that most people don't need more willpower.

They need a plan that works when life doesn't.

A few simple meals you can throw together after a long day.

Ideas for what to eat when lunch comes from a gas station or airport.

A 20-minute workout you can do while the kids are at swim lessons.

Permission to do enough instead of trying to do everything.

A reminder that health doesn't have to consume your life in order to enhance it.

And that my friends, is why I created Momentum.

Not to help you have the "perfect" summer. But to help you maintain enough momentum that when September rolls around, you feel strong, energized, and in control of your health, not like you're starting over.

If you're tired of feeling like your health gets put on hold every summer, I'd love to invite you to join us.

Because perfection isn't the goal. Staying in the game is.

P.S. There are no official start dates. You begin when you're ready.

embodyboise.com

06/15/2026

When summer gets busy, what makes it hardest for you to maintain momentum with your health/fitness?

06/13/2026

Personal Trainers/Fitness Instructors /Movement Specialists in the Boise area...

Aquatic fitness is one of the fastest-growing sectors of the fitness industry. yet in the Treasure Valley, there are not enough instructors to meet the demand.

Which is where YOU come in.

I am looking for 2-3 fitness professionals (or aquatic fitness enthusiasts) to train with me as aquatic fitness instructors.

No previous teaching experience required.

Through a personalized mentorship process, you'll learn aquatic fitness instruction, leadership skills, coaching techniques, cueing, and class design while gaining hands-on experience in live classes.

Qualified candidates will have the opportunity to begin teaching paid classes within 4–6 weeks. Starting pay is $25–35 per class, with additional opportunities available as programming expands. I also offer land based coaching opportunities.

Training and mentorship will be provided by Melissa Plumeau, owner of Embody Pilates Yoga & Fitness and the AquaFit Revolution, AEA Aquatic Training Specialist, NASM Training Partner, and international presenter in aquatic fitness.

If this opportunity is speaking to you, I'd love to connect. Or if you know someone who sounds like a good fit... tag them below or send them my way!

PS: While I will provide all training and preparation for certification, all candidates will be required to purchase their own certification & insurance.

06/12/2026

To cardio or not to cardio? How much cardio? How hard should I cardio? What kind of cardio should I do?

If you're a woman in menopause, chances are you've asked at least one of these questions.

And depending on who you follow online, you've probably received wildly different answers.

Some experts tell you to prioritize Zone 2 training. Others insist HIIT is the answer. Some say cardio is essential for health and longevity. Others claim it will sabotage your gains and make it harder to build muscle ( a whole different conversation).

No wonder women are confused.

The truth? There is no simple "right answer" for all bodies, but I can tell you this: yes, you do need to perform cardiovascular training. The type? Not so important ( do what you enjoy). How hard? Depends on your goals & your fitness level. How much? 75 - 150 min per week moderate to vigorous ( Not sure what counts? I gotchu ….see the handy chart below).

The why…

As women enter menopause and beyond, declining estrogen can influence body composition, insulin sensitivity, cardiovascular health, cognition, energy levels, and recovery.

Regular cardiovascular exercise can help to mitigate some of these effects & also plays a critical role in maintaining the health, stamina, energy, & functional capacity needed to continue doing the things you love for decades to come.

And that, my friends, sounds like a pretty damn good reason to cardio.

PS: Wanna get real specific about your goals. let's talk...I'd be happy to help you sort through the BS and figure out what makes sense for you.

embodyboise.com

06/09/2026

Hey friends! I have some exciting news for ya'll...

I am honored ( aaand excited) to be invited to present at the 2026 Aqua Immersion Conference hosted by My Group Move on September 13th.

My session, Aqua Power: High Performance Training explores how the unique properties of water can be leveraged to develop power, speed, agility, & athletic performance.

This presentation is the result of the research I am currently conducting as part of a literature review for my dissertation.

My goal is to bridge the gap between science and practice by providing practical strategies, programming ideas, & coaching applications that instructors can immediately implement in their own classes.

Because while science is awesome ... knowing the how & why to apply it is where the magic happens.

And while I am excited to share my own work, I am equally excited about the opportunity to learn from the other presenters.

This day is packed with practical, actionable steps you can use in your next class as well as strategies to take care of YOU.

Registration is now open @ https://www.mygroupmove.com/2026-Aqua-Immersion

06/06/2026

What is the first thing that comes to mind if I ask you to compare a Hyrox class vs a Water Fitness class?

Go ahead… I will wait.
Alrighty, I am willing to bet that for many of you, a few things popped up. The type of people in the classes, the “calorie burn”, the intensity etc…

Maybe a few of you even thunk to yourselves “ wellll, water aerobics is great recovery or injury, but not great of a workout”

But what I bet didn't pop into mind was the fact that an aquatic fitness class programmed for higher intensity will burn a similar amount of calories per hour - when compared to a Hyrox class.

Yep.Aqua Fitness. Water aerobics.

The place many people still associate with rehabilitation, arthritis classes, & little old ladies in flowered swim caps.

Now before ya’ll come after me with yer pictchforks…here me out.
I am not saying they are the same. Because they are not.

They have a different end goal. Different demands on your body. Different movement patterns, different equipment, different environment…

And one is not necessarily better than the other. In fact, I know some folks (ahem.. it's me. I am some folks) who enjoy both types of training.

But here's the point:

We often confuse environment with intensity.

Many people assume that because a workout takes place in the water, it must automatically be easier.

That assumption couldn't be further from the truth.

Intensity is not determined by whether you're standing on a gym floor or in water. Intensity is determined by the amount of work being performed.

On land, we pick up heavier weights. We ramp up speed. We jump higher.

But in the water? It looks like this:

Move faster in the water while maintaining ROM = Resistance increases.

Increase surface area = Resistance increases.

Add power, speed, directional changes, or specialized equipment? You guessed it. Resistance increases.

In fact, the harder you work, the more the water pushes back. It gives you exactly what you are asking from it. More intensity.

So yes…That's why a well-designed aquatic fitness class can absolutely leave you breathless, challenge your muscles, & burn a similar number of calories per hour as many popular land-based workouts.

You don't have to swap out one for the other. In fact- they can complement each other quite nicely. ( Coaches: think reduced recovery time & training variability)

The point is this: The water can be just as effective at improving endurance, building strength & yep, burning calories if that is your thang.

Bonus points for being a cooler place to move in the summer.

So, before you decide whether aquatic fitness is 'easy,' ask yourself one question:

Have you experienced a class designed for intensity... or are you judging it based on what you think happens in the pool?

Cuz we are here to challenge that perception.

PS: Pics from my workouts.

PPS: Happy to debate ya'll on the efficacy of wearable fitness trackers.

embodyboise.com

06/03/2026

1st Thursday Pilates & Prosecco @ Embody

We still have a few spots available for Pilates & Prosecco tomorrow, June 4th at Embody Pilates Yoga & Fitness located in DT Boise.

Join us for a 45 min Pilates Mat class, followed by Prosecco tastings with Melissa- Wellness Rebel as charcuterie.

The deets:

What: Pilates & Prosecco
When: June 4th @ 6pm
Where: 816 W Bannock St. St 508
Cost: $35

Register @ embodyboise.com

06/01/2026

New month. New week.

That my friends, is a whole lotta “fresh start energy” packed into one day.

Whether you are wanting to let go of limiting beliefs, pursue the s**t that sets your soul on fire, or simply recommit to your health & fitness goals…. Consider this your sign to take action.

For many people, both the new month & Monday represent the opportunity for new beginnings. Which is why soooo many people will often start a new exercise or nutrition plan on these days.

But here is the thing: The magic is not in the day, it is in the decision. It is that moment when you commit to yourself & believe that you are capable of doing hard things.

It is in the decision to take action, even when you don't quite feel ready.

And that is pretty damn powerful.

So if you have been battling hesitation or self doubt about doing that thang that scares you, welp, now is the time. Not because it is Monday or a new month… but because your life is happening right meow.

embodyboise.com

05/29/2026

You are not lacking motivation. And you don’t need to be more disciplined.

Especially when it comes to practicing daily habits of health - including movement, nutrition, & self reflection.

You see, It is easier to keep going, than it is to start going.

Hang with me for a second while I dip my toe into physics. Which I promise is as deep as I go.

Newton’s First Law says an object in motion stays in motion unless acted on by an outside force.That’s inertia.

And once you are moving? That movement builds momentum.
The Second Law matters too. It tells us that force equals mass times acceleration.

Translation for real life:The bigger the “thing” you’re trying to move, the more force it takes to get it started.

And THAT is why starting feels so damn hard.

Cuz let’s be real, you likely already have a TON of stuff in your life you are moving around; Responsibilities. Stress. Routines. Past experiences.

It’s like trying to push a truck uphill- Consistent effort creates positive movement. And keeping that movement is easier than restarting it.

And every time you stop, the truck rolls back a lil further & you question if it is even possible.

So when it comes to your health, those little things add up every day. It's not easy or sexy, & there is no immediate reward, no applause.

But dammit, this is where change really happens.

The small, steady steps you take every day are building momentum you can’t always see.

Keep moving. Keep showing up.Results follow action, not motivation.

And one day, you’ll look back and realize just how far you’ve come.

XOXO

Melissa Plumeau-Fitness

06/18/2026

06/17/2026

06/15/2026

06/13/2026

06/12/2026

06/09/2026

06/06/2026

06/03/2026

06/01/2026

05/29/2026

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