Boost Fitness

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Boost Fitness Hi, I'm Louise! I help women 40+ build strength, reduce pain, boost energy, & lose weight through Personal Training, Small Group Strength Classes, & Yoga.

Recess with Results—because strong women play harder, & getting fit shouldn't feel like punishment. Now offering VIRTUAL Training! You can still get an amazing workout from the comfort of your own home! We'll customize exercises to YOUR needs and goals. With whatever equipment you have, or none at all. Train solo or grab a partner or two to share in the fun! Learn more about Virtual Training and Check out our INTRO PACKAGE DEALS!! https://www.boost-fitness.com/virtual-personal-training

10/08/2026

If you’re in your 40s or 50s and wondering why the things that used to work for weight loss suddenly aren’t working anymore… this one’s for you.

I’m a HUGE fan of exercise and strength training, of course. 💪 In fact, I think they become even more important as we get older for maintaining muscle, bone density, mobility, metabolic health, and the ability to keep doing the things we love. And it’s not like exercise doesn’t help at all with weight loss. We build muscle because MUSCLE BURNS FAT. Fat does NOT burn Fat.

But if your goal is weight loss or changing your body composition, more workouts aren’t necessarily the answer.

Especially during perimenopause, hormones, sleep, appetite, blood sugar, and body composition can all shift—and sometimes our strategy needs to shift with them.

In my latest blog, I’m breaking down the WHAT, WHEN, and HOW of eating, including:

🥗 Why food quality matters
⏰ Why meal timing may matter more than you think
🍳 Why I’m a fan of prioritizing protein
🔥 What metabolic flexibility actually means
🥑 Why reducing refined carbs can be helpful
💪 And why strength training still deserves a starring role

Because sometimes the answer isn’t “work harder.”
It’s “look at what’s happening outside the gym.”

👉 Read the full blog:
Unpopular Opinion: Weight Loss Doesn’t Start in the Gym.
https://www.boost-fitness.com/post/my-unpopular-opinion-healthy-weight-loss-starts-in-the-kitchen-not-the-gym

# WeightLossOver40

Are you a busy woman feeling overwhelmed by trying to get your 10,000 steps a day?You might want to listen to this podca...
10/01/2026

Are you a busy woman feeling overwhelmed by trying to get your 10,000 steps a day?

You might want to listen to this podcast. 👇

I just listened to this episode of the Optimal Protein Podcast with Vanessa Spina, featuring physical activity researcher Dr. Amanda Paluch, and there are some really interesting takeaways about walking, daily movement, health and longevity.

One of the things that caught my attention?

You don't necessarily need to hit 10,000 steps to get meaningful health benefits.

In fact, the research discussed in this episode suggests that moving from a lower level of activity to just a little more can make a meaningful difference. You don't have to go from 3,000 steps to 10,000 overnight. 😉

So if 10,000 steps feels completely unrealistic right now, don't throw in the towel.

Maybe your goal is 1,000 more steps than you’re currently getting.

Take a walk around the block. Park a little farther away. Take the stairs. Get up and move throughout the day.

Those little bits of movement add up.

And remember—your formal workout isn't the only movement that matters. What you do the other 23 hours of the day counts, too.

🎧 Give this episode a listen:
https://podcasts.apple.com/us/podcast/optimal-protein-podcast-with-vanessa-spina/id1344681226?i=1000788359846

Progress doesn't have to be perfect to be powerful. 💪

09/24/2026

Not seeing the weight-loss results you’re looking for, even though you’re working hard in the gym?

I know this isn’t the truth everyone wants to hear. It can be incredibly frustrating to put in the work, sweat through the workouts, and still not see the changes you’re hoping for.

The internet has a way of making weight loss seem incredibly complicated these days—but it doesn’t have to be.

Let’s break it down: 👇

🥗 WHAT’s on your plate?
Can you tell how it came from the earth 🌱 or did it come from a box 📦?

👉 Pro tip: Shop the outside aisles of the grocery store for REAL, WHOLE foods, and skip the middle. Your body will thank you.

⏰ WHEN do you eat?
Are you eating before your first glass of water? Are you still snacking while Netflix asks if you're still watching? 👀Your body needs more rest + digest time than we were taught. Even delaying breakfast a couple hours can work WONDERS. Hello, cellular repair. 👋

🍳 HOW do you eat?
If your morning starts with oatmeal + orange juice, I see you, fellow 80s kids. 🙋‍♀️🙋‍♂️ But that sugar crash is REAL.Try starting your day with lots of PROTEIN + healthy fats (eggs, full-fat yogurt, seeds, leftovers—yes, even dinner for breakfast!).

This will help make “hangry” a thing of the past. 🧘‍♀️

What’s one thing you’re going to try differently this week?

Drop it in the comments 👇

For more depth on this topic, see my latest blog post: https://www.boost-fitness.com/post/my-unpopular-opinion-healthy-weight-loss-starts-in-the-kitchen-not-the-gym

09/18/2026

Do your knees HURT when you squat? 👀

When I hear, “Squats hurt my knees,” I want to see how you’re squatting.

Squats are one of the most fundamental human movement patterns—and one of the best exercises for building strength and muscle throughout the lower body.

As we get older, muscular imbalances, mobility restrictions, injuries, and changes in how we move can cause us to load the knee differently.

Here’s where I start with cranky knees:

✅ Release tight quads + adductors

✅ Strengthen + mobilize the hip, knee & ankle

✅ Use backward sled walking to train the quads, hamstrings & calves differently

But if squats STILL hurt?

No, We do NOT work through pain.

Instead, we find the right variation and intensity and progress from there.

If even the base level of the movement causes pain, then we need to look deeper into the biomechanics of the hip, knee and/or ankle joints, your posture, and how you move through space.

The goal isn’t to avoid squats forever. It’s to figure out what your body needs to squat better. 💪

Want a custom approach to your movement issues?

DM me to schedule your FREE consultation.

Are you a busy Mom wanting weight loss and needing some accountability in your exercise routine? Sometimes you just need...
09/10/2026

Are you a busy Mom wanting weight loss and needing some accountability in your exercise routine? Sometimes you just need a workout partner... 🐱💪

While Mooch the cat is great at supervising, she isn't much help with exercise selection. 😂�

If you're looking for workout partners AND personalized coaching, check out my Small Group Strength Classes!

With a maximum of just 4 people per class, you get the attention and guidance of personal training with the energy and fun of working out with others.

✔️ Personalized workouts & modifications�
✔️ Individual attention from an experienced trainer�
✔️ Build strength, stability & confidence�
✔️ No getting lost in a crowded class�
✔️ A supportive, fun environment

Tuesdays and Friday mornings @ 7:00 AM
Tuesday and Thursday evenings @ 6:00 PM

Register https://www.boost-fitness.com/classes

Small classes. Personalized coaching. Big results.
Check out the schedule and come join us! 💪

09/04/2026

Savoring these last little bits of summer before we trade hiking boots for ski boots. 🥾➡️⛷️

There’s something about getting out into the woods with good friends, carrying everything you need on your back, and spending a few days disconnected from the noise.

The miles, the elevation, the heavy pack… totally worth it for the views, the laughs, and memories. ❤️
And THIS is exactly why I train.

Not just to look strong—but to live strong. To hike farther, carry the pack, climb the mountain, keep up with my friends, and say YES to the adventures I want to have.

This is what strength training in perimenopause is really about—building a body that can keep up with the life you love. 💪🏼

So as we head into Labor Day weekend, I hope you get outside, move your body, soak up some sunshine, and savor whatever is left of summer.

Happy early Labor Day! 🇺🇸
What adventure are you squeezing in before summer is officially over?

09/03/2026

If you’re in Perimenopause and doing ALL the cardio but not seeing the results you want? 👀 It’s time to focus on building muscle to burn fat! 💪

The TRX / Suspension Trainer is one of my favorite workout tools for building muscle and preventing injury. If you’re new to suspension training, check out my previous post for a BEGINNER workout + tips on using the equipment.

Ready to progress? Try these more advanced movements:

1️⃣ Single-Leg Adductor Squat
One foot in both straps. Press the aerial leg toward the ground as you slide it away from you. Drive your hips back as your standing leg squats. 🔥 Inner thighs + core stability.

2️⃣ Pike
Start in a plank with feet in the straps and flexed feet. Pull your knees toward your chest or lift your hips toward the ceiling into an inverted V to make it harder. Think active shoulders—constantly push the floor away from you.

3️⃣ Hamstring Curl
Same setup as a bridge, but pull your heels toward your glutes while keeping your hips lifted. 🔥 Your hamstrings and glutes will definitely feel this one! Keep your feet flexed.

4️⃣ Alligators 🐊
From a high plank with hands in the straps, alternate opening and closing your arms like wings. I like to stagger the feet slightly and shift your weight from the back leg to the front leg, allowing you to explore more range of motion. Imagine slowly prying open the jaws of an alligator!

5️⃣ Squat Jump
Use the TRX for support as you squat down, then explode up into a jump while pressing down into the handles. Land softly and under control. Great for power + joint elasticity.

THE WORKOUT:
10 reps of each × 3 rounds. As you get stronger, increase reps and gradually change your body angle to increase the load.

Build muscle. Burn Fat. Build a body that can keep up with the life you want to live. 💪Train Outside the Box.

You strength train when your over 40 so you can carry a 40-lb pack for 13 miles and 1,500 feet of elevation gain up to S...
08/27/2026

You strength train when your over 40 so you can carry a 40-lb pack for 13 miles and 1,500 feet of elevation gain up to Surprise Lake…

…and NOT have any surprises in your body. 😂

I am a woman over 40, and this is one reason why I lift weights- strength, stability, endurance, and the ability to actually LIVE my life.

Fitness isn’t just about what you look like in the mirror. It’s about being strong enough to carry the pack, climb the mountain, chase the adventure, and wake up the next day ready to do it again.

So excited to get out into the woods with some friends, breathe some fresh air, and get away from all the noise for a while.

I work with lot’s of women who climb ALL KINDS of proverbial “MOUNTAINS”
I help them Train for the life THEY want to LIVE. 🌲⛰️

08/26/2026

Are you a busy woman over 40, waiting and wondering what your next step should be to lose weight, get stronger, and feel fit again? Then this post is for you.

I hear this more often than you’d think.
Sometimes we wait because we’re busy.�Sometimes we’re intimidated.
�Sometimes we tell ourselves, “I’ll start when I’m in better shape.”�Or “I’ll figure it out on my own. I’ve got some dumbbells.”

But here’s the truth: you don’t have to be “ready” to start.
You just need to take that first step.’

At Boost Fitness, there’s no judgment, no cookie-cutter workouts, and no expectation that you already know what you’re doing. I meet you where you are, figure out what YOUR body needs, and build from there.

Whether your goal is to get stronger, lose weight, move without pain, improve your balance, have more energy—or simply feel confident in your body again…

Don’t wait years to make your HEALTH and FITNESS a priority. Make the call, and We’ll make it happen together. 😉

Your future self might just wish you’d started sooner.
Train Outside the Box. 💪

08/21/2026

☀️ One last Yoga in the Park! 🌿🧘‍♀️

Summer went WAY too fast, and I can’t believe we’re already at our final Yoga in the Park of the season!
I'm feeling so grateful to be able to share some outdoor movement with some of you!

If you’ve been meaning to join us but haven’t made it yet… THIS IS YOUR LAST CHANCE!

📍 Q’emiln Park
🗓️ Saturday, August 22
⏰ 9:00–10:00 AM
💰 $10
🧘‍♀️ All levels welcome!

Register ONLINE for more info, and SEE my REGULAR IN STUDIO YOGA SCHEDULE on my site for those who can't make it this Saturday!

Address

471 S Signal Point Road
Post Falls, ID
83854

Opening Hours

Monday 7am - 8pm
Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
Friday 7am - 8pm

Telephone

+12066507879

Website

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