Studio BOSS Fitness & Health White House

Studio BOSS Fitness & Health White House Balanced sustainable fitness for sucessful women over 40.
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We help women who are 40+ learn how to have energy, build muscle and find themselves again all while balancing changing hormones, aging parents, work and family.

You know what’s actually motivating?Not another hype session.Not waiting for that magical morning when you suddenly feel...
07/25/2025

You know what’s actually motivating?

Not another hype session.
Not waiting for that magical morning when you suddenly feel ready.
(It’s never coming, by the way. Ask me how I know 😅)

What’s motivating is progress.
The kind of shift that makes you pause and think:
💡 “Wait… this is actually working.”
💡 “I’m already feeling better—and I’ve barely started.”

That spark? That’s what keeps you going.
And the fastest way to find it?

One small step at a time.

When I work with clients, we don’t try to change everything overnight.
We start with moves that create real results—fast. Like:

✅ Balancing blood sugar so you don’t crash mid-morning
✅ Adding movement so your body starts to feel stronger—right away
✅ Boosting protein so cravings finally chill out

Confidence builds when progress starts showing up.
Not later. Not someday.
Right now.

So if you’ve been waiting for motivation… maybe it’s been waiting on you to take that first step.
Start small.
Do it today.
Then again tomorrow.

And watch what happens. 🙌🏼

✨ Need help figuring out what action will actually make a difference for your body and routine?

💬 DM me—I’ll help you make it simple and effective.

I used to think “being healthy” meant:❌ Perfect meal plans❌ Hardcore, no-excuses workouts❌ Saying no to anything fun (es...
07/23/2025

I used to think “being healthy” meant:

❌ Perfect meal plans
❌ Hardcore, no-excuses workouts
❌ Saying no to anything fun (especially food)

And where did that get me?
Tired. Stressed. And honestly… nowhere. 🥴

One day I finally asked myself,
“What if I just made this easier?”

Not perfect. Not extreme. Just doable.

So I tried something new:
👉 What’s one small action I can take today to move toward feeling better?

And then—I did it.
That’s when everything started to shift.

Once I nailed ONE simple habit, I added another.
But only when I had the margin for it. And only in a way that fit my life.

Here’s what that looked like for me:
💡 Swapped complicated meal prep for 3 go-to meals I love
💡 Let go of the pressure to work out every day—2–3 times a week is plenty
💡 Stopped calling myself “off track”—because I’m never more than one small step from moving forward again

Those small actions?
They stuck.
They didn’t burn me out.
And they actually helped me feel better—in my body and in my life.

So if you’re in that place of “I should be doing more”…
Try doing less—but more consistently.

✨ Small isn’t insignificant. It’s sustainable. And (the best part) it works.

What’s ONE simple thing you’re doing for yourself today?
👇 Drop it below so we can celebrate the heck out of it together.

And if you’re not sure what your next step should be?

💬DM me—I’ll help you figure it out.

Dear overthinkers… this one’s for you 🙋‍♀️If you’ve ever spent more time planning how to be healthy than actually being ...
07/18/2025

Dear overthinkers… this one’s for you 🙋‍♀️

If you’ve ever spent more time planning how to be healthy than actually being healthy…
Yeah. Same.

I used to think I needed:
❌ The perfect workout schedule before I could start
❌ Every single meal prepped before Monday
❌ New leggings, shoes, AND gear before I could move my body

But you know what actually helped me feel better?
👉 Tossing a protein bar in my bag so I didn’t skip lunch
👉 Taking 2 minutes to stretch while the coffee brewed
👉 Drinking water before the iced latte instead of after

That’s it. Nothing fancy. Nothing color-coded or perfectly scheduled.
Just one small action that made me feel like I followed through.

And when I started stacking those kinds of wins, things finally started to shift.

So here’s your permission slip:
Let go of the perfect plan.
Choose one thing that works for your life today—and do that.

If you’ve got a tiny win today (yes, even drinking water counts), drop it in the comments—I’m cheering you on every step of the way 💜

✨ Need help figuring out where to start?
💬 DM me and we’ll map out something simple that actually sticks.

Need a savory snack that’s easy to grab, actually tastes good, and doesn’t come out of a package?👋 Say hello to your new...
07/16/2025

Need a savory snack that’s easy to grab, actually tastes good, and doesn’t come out of a package?

👋 Say hello to your new favorite: Turkey & Veggie Wrap-Ups
✔️ High-protein
✔️ Crunchy + satisfying
✔️ No cooking. No prep drama.

Here’s what you need (makes 6):
– 6 slices of nitrate-free turkey or chicken breast
– 6 thin cucumber or bell pepper strips
– 6 small slices of avocado
– A handful of baby spinach or arugula
– 2 tbsp hummus
– Everything bagel seasoning (or black pepper if you’re fancy like that)

How to make them:
1️⃣ Lay out one slice of turkey and spread a little hummus on it.
2️⃣ Add spinach, a veggie strip, and a slice of avocado.
3️⃣ Sprinkle on the seasoning.
4️⃣ Roll it up, secure with a toothpick if needed, and boom—done.
Toss a few in a container, and you’ve got an easy win that actually keeps you full.

Pro tip:
Worried about brown avocado?
👉 Toss slices in lemon or lime juice before rolling
👉 OR pack a guac cup on the side and dip as you go

📌 Save this post for your next snack slump

👇 And DM me “SNACKS” to get 25 more no-fuss, high-protein grab & go ideas just like this to help you stay steady, energized, and off the vending machine loop.

Let’s be honest—summer can throw your routine way off.Vacations, cookouts, travel, kids home, hot weather… it’s a lot.Bu...
07/14/2025

Let’s be honest—summer can throw your routine way off.
Vacations, cookouts, travel, kids home, hot weather… it’s a lot.

But here’s the good news:
You don’t have to choose between enjoying your summer and feeling good in your body.

Here are 5 simple habits to keep you feeling steady and strong (without overthinking it):

1️⃣ Eat before you head out.
A quick snack with protein + fiber before that BBQ keeps you from showing up hangry and making choices you didn’t actually want.

2️⃣ Get dressed for the day.
Even if you’re working from home. Even if no one sees you.
It’s not about “looking cute”—it’s about sending your brain the signal that you’re showing up for you today.

3️⃣ Move your body in the morning.
A walk, a stretch, dancing in your kitchen. Whatever works.
Start your day with movement, and everything else gets easier from there.

4️⃣ Focus on what you can add.
More color. More protein. More fresh stuff that makes you feel good.
You don’t need to cut everything out—you just need to crowd out the junk.

5️⃣ Pack the snack bag.
Protein bars, nut butter packs, turkey wraps… having healthy options on hand is a game-changer for busy days.

💜 Real change doesn’t come from perfection. It comes from small, easy wins that stack up over time.

Want a free list of my go-to snacks that actually fill you up and travel well?

👉 DM me the word SNACKS and I’ll send over my favorite 25 grab-and-go options, no strings attached.

I used to roll my eyes when people told me to:❌ Eat more protein at breakfast.I thought… Really? THAT’S the game-changer...
07/11/2025

I used to roll my eyes when people told me to:

❌ Eat more protein at breakfast.

I thought… Really? THAT’S the game-changer?
It felt too simple to actually matter.

But one day—probably after dragging myself through yet another mid-morning crash—I gave it a try.
Just to see.

And let me tell you… I was not expecting this:
💡 My energy felt steady until lunch
💡 I wasn’t digging through the pantry at 10am
💡 And I finally stopped feeling like I needed a second breakfast

Now? It’s just what I do. No drama. No debating.
Just a little habit that’s made a big difference.

Funny how the thing I resisted the most is now one of the things that makes me feel my best.

👉 So tell me—what’s ONE habit you used to roll your eyes at…
but now you’re secretly obsessed with? 😅

Or is there something you’re still resisting? Drop it below—I’m all ears 👇

P.S. If you’re struggling to figure out what habits would actually work for your life, DM me and I’ll help you make it simple. You don’t have to figure it out alone.

You don’t need a strict routine to feel good this summer.You just need a handful of simple, go-to habits that work.Here’...
07/09/2025

You don’t need a strict routine to feel good this summer.
You just need a handful of simple, go-to habits that work.

Here’s the thing:
You can enjoy BBQs, beach trips, late nights, and margaritas without throwing your health goals out the window.

The secret?
❌ Stop relying on willpower.
✅ Start leaning on strategies that make consistency feel easy.

This is how you stay on track with your energy, workouts, and choices—without overthinking every bite.

👉 Follow for more real-life wellness tips made for busy women who want to feel better in their bodies without obsessing over the details.

Let’s be real: healthy snacking often gets overlooked.We get busy… we grab whatever’s nearby… and then wonder why we’re ...
07/08/2025

Let’s be real: healthy snacking often gets overlooked.

We get busy… we grab whatever’s nearby… and then wonder why we’re exhausted, bloated, or starving again an hour later.

But it doesn’t have to be complicated.
You just need go-to options that taste good, travel well, and actually keep you full.

These are 5 of my faves—and yep, they’re straight out of my personal snack guide that I use with clients all the time.

Perfect for:
🚗 Car rides
🏃‍♀️ Between meetings
💪 Post-gym
💻 Afternoon slumps
📌 Save this post for your next grocery trip

👇 Comment “SNACKS” and I’ll send you the full list (25 snack ideas!) totally free.

Because you shouldn’t have to choose between feeling good and keeping up with your day 💜

Wishing you a day filled with freedom, fun, and unforgettable moments with the people you love.Here’s to good food, grea...
07/04/2025

Wishing you a day filled with freedom, fun, and unforgettable moments with the people you love.

Here’s to good food, great company, and the simple joys of summer. Stay safe and enjoy the celebration! ❤️🤍💙

Address

White House, TN

Opening Hours

Monday 5am - 10am
4:30pm - 6pm
Tuesday 5am - 9am
4:30pm - 7pm
Wednesday 5am - 10am
5:30pm - 6:15pm
Thursday 5am - 9am
4:30pm - 6pm
Friday 5am - 10am
Saturday 8am - 9am

Telephone

+16152858444

Website

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