Boost Fitness

Sometimes you just need to end a good workout with some Bob Ross Selfies 📸🌲

Fun fact: Did you know Bob Ross was a First Sergeant in the Air Force? Maybe that's why he later decided life needed fewer people yelling and more "happy little trees." 😄

Movement, laughter and selfies — just another day training OUTSIDE the BOX at Boost Fitness Studio. Hope you’re having an energetic day!

Easy Meal Tip: Chicken, Arugula + Beet Salad with Pumpkin Seeds 🥗
Truthfully, I’m not much of a meal planner.

�I just keep my kitchen stocked with REAL whole foods and make simple meals from what I have on hand.

My strategy? Keep hardy veggies in the fridge, cook a big batch of protein and starches, and mix-and-match meals for a few days without overthinking it.

TIP #1: Keep Arugula on Hand 🌱

Buy the big box of arugula. It lasts longer in the fridge than most lettuces and packs WAY more nutritional punch than iceberg or spring mix.

Arugula is a bitter green, and bitter foods support digestion by stimulating stomach acid, bile flow, and digestive enzymes. Bitter greens are also rich in compounds that support liver detoxification and help the body process hormones more efficiently.

Plus, arugula is loaded with:
�• Vitamin K for bone health�• Folate for cellular health�• Antioxidants that help fight inflammation�• Nitrates that may support blood flow and exercise performance 👊

Not into the bitter flavor? Add sliced apples, roasted beets, berries, or a drizzle of balsamic. The sweetness balances it out perfectly.

TIP #2: Bulk Protein = Easy Meals 🍗

At Costco I buy organic chicken thighs and sprouted pumpkin seeds in bulk.
Chicken thighs are flavorful, satisfying, and easy to prep ahead.

Pumpkin seeds are nutritional little powerhouses:
�• Rich in zinc for immune health + hormone support�• Magnesium for stress resilience and muscle recovery�• Healthy fats + protein to help stabilize blood sugar

And the sprouted versions? Even better. Sprouting helps reduce phytic acid, which can improve mineral absorption and digestion. Having simple proteins ready to go makes healthy eating SO much easier during busy weeks.

TIP #3: Don’t Fear Cooked + Reheated Carbs 🥔

Cooked , cooled and reheated rice or potatoes actually develop something called resistant starch.

Resistant starch acts more like fiber than sugar, meaning:
�• It feeds beneficial gut bacteria�• Supports microbiome health�• Helps improve insulin sensitivity�• Creates a slower blood sugar response�• Can help keep you fuller longer

Translation: your leftover potatoes might actually be better for your metabolism than freshly cooked ones 😆

Join me for Yoga in the Park this summer at Q’emiln Park!

☀️ 2nd & 4th Saturdays
📍 Q’emiln Park
🗓 June, July & August
⏰ 9:00–10:00 AM
💵 $10

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

A challenging, yet accessible ALL-levels yoga practice combining:
✨ flexibility
✨ strength
✨ balance & stability
✨ flowing movement
✨ modifications for YOUR body

Whether you’re brand new to yoga or have been practicing for years, this class is designed to meet you where you are… while still giving you a solid workout and a peaceful reset.

Dates:
• June 13 & 27
• July 11 & 25
• August 8 & 22

Bring:
✔️ Yoga mat *msg me if you don’t have one : )
✔️ Water
✔️ Layers for cool mornings
✔️ A friend who needs more sunshine and less stress 😉

See you in the park!

There’s nuance to strength training—especially in perimenopause. “Lift heavy” doesn’t mean ego lifting, ignoring pain, or forcing movements your body isn’t ready for.

The goal isn’t to destroy your body in the gym. The goal is to build one that lasts.

That’s where good programming matters.

A smart trainer helps you balance:
strength + mobility
challenge + recovery
performance + longevity

Train hard, but train smart.

Perimenopause Hack #2: EAT. MORE. PROTEIN.

👉 Check out my latest BLOG POST for a deep dive into why protein matters so much in perimenopause, and how you can get more protein in your diet. https://www.boost-fitness.com/post/why-women-need-more-protein-in-perimenopause

Your hormones may be shifting, but you’re not powerless — far from it. When estrogen starts to dip, your body basically says, “Hey, we’re upgrading the operating system… brace yourself.” And with that shift comes:

• More muscle breakdown
• More belly fat storage
• More inflammation
• Slower recovery
• More blood sugar swings

Protein won’t fix everything — but it will give you one of the strongest tools to steady the ship. It helps you keep muscle, balance energy, support your metabolism, and stay strong through the transition.

It’s been a week since I’ve been able to work out and I’m going a little nuts over here😅. Tweaked my back last Wednesday cause I overdid my workout 🤪

I move every day for a lot of reasons, but the biggest one? My mental health. Sweating keeps me grounded. Without it, I’m way more likely to bark at someone who didn’t deserve it.

Yes, trainers are humans with actual bodies that get cranky, tight, and injured. And lately? It feels like I’ve had setback after setback, but I’m not here to have a pity party.

Here’s how I deal with setbacks—I focus on what I’m GRATEFUL for:

🙏 I can still walk in the woods. Honestly, these daily hikes are keeping me sane right now.

🙏 My amazing hubby who’s been helping overtime with cooking, cleaning, and taking care of the chickens!

🙏 I’m diving deep into an intensive biomechanic assessment course. Less training time = more time leveling up so I can help my clients even more.

🙏My chiropractor, Dr. Stewart at New Leaf Chiropractic, somehow fit me in the day after Thanksgiving. Not your average chiro—he does muscle activation and listens to what my body actually needs : )

🙏 And my massage therapist at River City Massage, had a last-minute cancellation and got me in today. A gift from the universe.

🙏 I’m gradually feeling better and able to do light workouts in the gym again : )

And so much more, but I think you get the point: Setbacks happen, but there’s always something supporting you and motivating you to keep going if you look for it. I’m healing, learning, and easing my way back. 🖤