Mind Move Muscle
Certified Personal Trainer & Nutrition Coach
โข Customized Workout Programs
โข Flexible Nutrition Plans
National Academy of Sports Medicine Certified Personal Trainer, Certified Nutrition Coach, & Virtual Coaching Specialist
Now that the kids are heading back to school ๐๐จ, itโs the perfect time for some well-deserved self-care. I design custom fitness programs based on my clientsโ personal needs, goals, fitness level, experience, and lifestyle. BONUSโall you need is 20 minutes a few times a week for great results. ๐๐ช Message if youโd like more infoโIโm happy to chat to figure out a plan that works for you!
Iโve had several requests recently for at-home personal training where I come to your home and work with you one-on-one. Iโll begin offering this in late August for those located in Granger/Mish/SB. Available session times are very limited so reserve your spot now. I will continue offering customized virtual fitness programs and coaching as well! ๐ช๐ค
Curious about weight training but unsure of where to begin and how to progress? I offer customized weight and resistance programs that you can do from the comfort of your living room!
There are LOTS of benefits to this type of training โฌ๏ธ
๐ช A more efficient metabolism so you burn more calories throughout the day
๐ช Look leaner & more toned
๐ช Improve mobility and longevity (who doesnโt want to age in reverse?! ๐)
๐ช Feel stronger & more confident
๐ช Reduce risk of osteoporosis and offset age-related bone loss
๐ช Help prevent injury
Happy transformation Tuesday! ๐ซถ๐ซ
Helps convert fat into energy to burn more calories. Also boosts energy & endurance. The flavs are ๐ค!! ๐๐ฌ๐ ๐๐จ๐๐ โ๐๐๐๐ญ๐ก๐๐ซ๐๐จ๐ฐ๐๐ซ๐๐๐โ ๐๐จ๐ซ ๐๐% ๐๐
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1upnutrition.com
Great to use alongside your workouts and nutrition plan!
Super excited to have partnered with 1 Up Nutrition because I absolutely love their collagen, protein powders, and great grab-and-go snacks that have protein + collagen.
๐๐ฌ๐ ๐ฆ๐ฒ ๐๐ข๐ฌ๐๐จ๐ฎ๐ง๐ญ ๐๐จ๐๐: ๐๐๐๐ญ๐ก๐๐ซ๐๐จ๐ฐ๐๐ซ๐๐๐ ๐๐จ๐ซ ๐๐% ๐๐
๐
๐ฒ๐จ๐ฎ๐ซ ๐จ๐ซ๐๐๐ซ .com!
I swear by the collagen powder that you can either drink by itself or add into your coffee. It supports skin elasticity and hydration, healthier hair and nails while also supporting bone and joint healthโsuper important. The combo of bovine and marine collagen peptides is superior in terms of absorption.
The protein flavors are amazingโseriously the best tasting protein shakes๐
๐ซchocolate eclair ice cream
๐ฐstrawberry shortcake ice cream
๐ฅฅcoconut ice cream (amazing!)
๐ฆsundae ice cream cone
๐ฅchocolate peanut butter blast
Let me know if you need any suggestions! ๐ค
Ladies, donโt be scared of lifting weights. Resistance training is NOT going to make you large but it WILLโฆ
๐ฅ make your metabolism more efficient so you burn more calories throughout the day
๐ฅ make you look leaner & more toned
๐ฅ improve your mobility and your longevity (who doesnโt want to age in reverse?! ๐)
๐ฅ make you feel stronger & more confident
๐ฅ help prevent injury
Not sure where to begin or how to make progress with your current routine?
I can help! I offer customized options for everyone.๐ค
Iโm a certified personal trainer, nutrition coach, and virtual coaching specialist with the National Academy of Sports Medicine. Iโve also undergone my own health and fitness transformation so I know how it feels to want to make a change and what it takes to initiate and sustain those healthy changes. Reach out anytime and letโs chat! ๐ซถ
My Countdown to Summer 12-week program IS HERE!โ๏ธ๐ Look & feel your best in time for summer in just ๐๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ/๐๐ฑ ๐ ๐ฐ๐๐๐ค! Specifically designed to give you the most effective workouts in the shortest amount of time. ๐ช
Message for info or to save your spot! ๐
Consistency > perfection wins every single time. ๐๐ฏ
I have one virtual personal training spot open! Includes customized weekly workouts.
Message for info.
Just a gentle reminderโฆ๐
Start off 2024 ๐ช with my NEW 20 minute metabolic-boosting virtual fitness program โ super effective and efficient way to take control of your health, lose weight, drop inches, and get stronger!
โจInconsistency in our routine creates consistency in our habits.โจ
The occasional inconsistency with our workouts or nutrition plan can actually ๐ก๐๐ฅ๐ฉ ๐ฎ๐ฌ stay consistent because it allows us to learn to be more flexible and realistic with our expectations for ourselves. When we set rigid rules for ourselves, weโre more likely to break them when life inevitably gets in the way. When we allow ourselves to be (occasionally) inconsistent, we can make adjustments to our plans as needed without feeling like weโve failed.๐๐ซถ
Just a few personal training and nutrition spots still open for January!!
Curious how it works? DM me for info on everything thatโs included with my coaching.๐ค
For those of you who are new here, I wanted to take a moment to introduce myself. Hi, Iโm Heather! Iโve been teaching, training, and coaching women in fitness for over 8 years specializing in strength training and weight loss. Iโm a National Academy of Sports Medicine certified personal trainer, nutrition coach, and virtual coaching specialist in addition to holding numerous other fitness certifications.
Iโm also a wife, a mom of three boys (yes, Iโm very outnumbered in our house ๐
), and a fur mom to a dog and three kitties (crazy cat lady here). Our household is very busy so I know firsthand the challenge of trying to find time to care for yourself amidst the whirlwind of caring for everyone else, managing a busy household, working, and doing life.
As a fitness professional who has experienced a health and fitness journey myself, I take a compassionate and empathetic approach to coaching and training clients. We all begin our journey to better health from a different place.
I'm not the personal trainer who has been fit or thin my entire life. I've been a size 20, I've been a size 4, and Iโve been every size in between along the way. I know how it feels to struggle with your weight and with food. I understand what it's like not feeling confident in your own skin and how overwhelming it can be to initiate those changes to your lifestyle. I also know what it takes to permanently change your mindset, form new healthy habits, build a strong healthy body, and create a sustainable healthy lifestyle that is balanced and non-restrictive.
I train and coach women with customized workouts, nutritional guidance, or both. Whether youโre looking for a total body transformation, sustainable realistic healthy lifestyle changes, or simply want to get stronger and improve functional mobility for everyday life, I can help! Feel free to message me anytime. ๐ซถ
Whether your 2024 goals include โ๏ธ๐๐๐ฉ๐ฉ๐๐ฃ๐ ๐๐๐ฉ, โ๏ธ๐ก๐ค๐จ๐๐ฃ๐ ๐ ๐๐๐ฌ ๐ก๐๐จ, โ๏ธ๐ก๐ค๐จ๐๐ฃ๐ ๐ ๐จ๐๐๐ฃ๐๐๐๐๐๐ฃ๐ฉ ๐๐ข๐ค๐ช๐ฃ๐ฉ ๐ค๐ ๐ฌ๐๐๐๐๐ฉ, or simply โ๏ธ๐ก๐๐๐ง๐ฃ๐๐ฃ๐ ๐ฉ๐ค ๐๐ข๐ฅ๐ก๐๐ข๐๐ฃ๐ฉ ๐๐๐๐ก๐ฉ๐๐๐๐ง ๐๐๐๐๐ฉ๐จ, I can help get you there! As a certified fitness professional who has experienced a health and fitness journey myself, Iโve spent over 8 years helping other women with my flexible and realistic approach to exercise and nutrition.
If you have your sights set on 2024 being the year of self care, now is a great time to get set up for success so you can be ready to roll on Jan 1. ๐ Personal training & nutrition coaching spots for January are filling up quickly so donโt wait!
If making a change has been on your mind, shoot me a messageโletโs make 2024 YOUR year!! ๐ซถ
My deep core & pelvic floor program guides you through proper technique along with 9 weeks of quick core workouts that can provide a multitude of benefits.๐
โ๏ธStronger core
โ๏ธFlatter stomach
โ๏ธDecreased belly pooch
โ๏ธImproved diastasis recti (reduced gap)
โ๏ธDecreased back pain
โ๏ธImproved balance & posture
โ๏ธDecreased constipation & bloating
โ๏ธBetter bladder control
โ๏ธImproved sexual function
25% OFF FLASHโก๏ธSALE ENDS FRIDAY @11:59pm EST!
DM for program info or with any questions ๐
Your toughest opponent is always the one inside your head. The only thing that stands between you and your goals is the will to try and the faith to believe that itโs possible.๐ซถ
Need a way to relieve stress, look๐ฅ, and feel energized but short on time? My virtual 20-minute total body strength and conditioning program will do the trick. Guaranteed to help you shred inches, tone up, and feel like the badass that you are. ๐๐ช
LIMITED SPOTS LEFT FOR NOVEMBER!
โ๏ธDrop inches, โ๏ธlose weight, โ๏ธtone up, โ๏ธfeel energized and get the RESULTS youโre after in as little as 20 minutes! Customized programming, coaching support, and accountability is included.๐
Message to learn more! ๐ฉท
Itโs breast cancer awareness month ๐ฉท. Did you know that regular exercise decreases your risk?
Drop me a message for program details and get started as soon as today!! ๐๐ฉท๐ฉต
Quick 20-Minute Metabolic Boosting Workouts available!!๐ช
Great results in less time.โฑ๏ธ
My Back-to-School Accountability Fitness Challenge begins soon! I provide you with short workouts each week and all you need to do is stay consistent! ๐๐ช
Message for sign-up info ๐
Have a fun and safe LDW, friends!โ๏ธ
Join my Back-to-School Accountability Fitness Challenge for a chance to win an Amazon gift card!
With the kids back in school, thereโs no time like the present to devote a little time to yourself. ๐ซถ As the kids are getting settled into their new routine, itโs a great time to establish a new one for yourself that helps you to prioritize your health.
Message for sign-up info. ๐ Challenge begins soon! ๐ช
Stop doing random workouts. Instead, follow a program specifically designed for YOU by a fitness professional to yield the results that youโre looking for. โ
๐ฏ
Donโt have time to get to the gym or fitness studio? No problem!
Eliminate the time and effort spent getting ready and driving to the gym with my quick, efficient programs custom tailored to your fitness level, lifestyle, and goals.
โWorkouts can be done on your own time from the comfort of your home
โOne-on-one personalized coaching support
โ The convenience of following along via my app from home or while traveling = greater adherence, more accountability, fewer excuses, and better results ๐ช
For those of you who are new here, I wanted to take a moment to introduce myself. Hi, Iโm Heather! Iโve been teaching, training, and coaching women in fitness for over 8 years specializing in strength training and weight loss. Iโm a National Academy of Sports Medicine certified personal trainer, nutrition coach, and virtual coaching specialist in addition to holding numerous other fitness certifications.
Iโm also a wife, a mom of three boys (yes, Iโm very outnumbered in our house ๐
), and a fur mom to a dog, three cats (crazy cat lady here), and a rabbit named Dust Bunny. Our household is VERY busy with a fair amount of chaos so I know firsthand the challenge of trying to find time to care for yourself amidst the whirlwind of caring for everyone else, managing a busy household, working, and doing life.
As a fitness professional who has experienced a health and fitness journey myself, I take a compassionate and empathetic approach to coaching and training clients. We all begin our journey to better health from a different place.
I'm not the personal trainer who has been fit or thin my entire life. I've been a size 20, I've been a size 4, and Iโve been every size in between along the way. I know how it feels to struggle with your weight and with food. I understand what it's like not feeling confident in your own skin and how overwhelming it can be to initiate those changes to your lifestyle. I also know what it takes to permanently change your mindset, form new healthy habits, build a strong healthy body, and create a sustainable healthy lifestyle that is balanced and non-restrictive.
I train and coach women virtually in my app with customized workouts, nutritional guidance, or both. Whether youโre looking for a total body transformation, sustainable realistic healthy lifestyle changes, or simply want to get stronger and improve functional mobility for everyday life, I can help! Feel free to message me anytime. ๐ซถ
The majority of the time our goals and motivations surrounding our health and fitness efforts are based on the aesthetic benefits.
Sometimes itโs about the weight loss. Sometimes itโs about fitting into a particular size or looking certain way.
Thatโs ๐ฏ% ok but at the end of the day, what itโs really about is having a healthy body and a happy mind. Respecting your body for all that itโs capable of and everything that it does for you. Itโs about caring for your body in such a way that how good you feel overshadows any self doubt you have about your appearance. ๐ซถ
Shift the focus away from how much weight you have to lose and instead focus on what a blessing it is to have the ability to walk, move your body, cook for yourself, eat delicious food, etc. The weight loss will happen (if thatโs your goal) but try not to make it your sole focus.
๐ Make those healthy choices from a place of self care rather than restriction.
Message for help reaching your goals with a healthy mindset ๐ฉถ
I get it. Some days {โฆweeksโฆmonths} it can be a challenge to find the time and energy to exercise. Itโs just as difficult getting back into the habit after time away. Need some motivation to move your body?
Hereโs a breakdown of what happens to your body when you stop working out:
โฉ๏ธ A FEW DAYS after you stop - Your body uses it as an opportunity for recovery and muscle repair.
โฉ๏ธ 1 WEEK after you stop - Your body starts to retain extra fluid and your muscle fibers begin to dwindle.
โฉ๏ธ 2 WEEKS after you stop - Your cardio endurance starts to suffer.
โฉ๏ธ 1 MONTH after you stop - Your lean muscle mass decreases while body fat increases; stress levels can increase and your sleep quality may diminish.
โฉ๏ธ SEVERAL MONTHS after you stop - Your metabolism slows down, heart and lung function decreases, and you feel fatigued more often.
โฉ๏ธ A YEAR after you stop - Your body fat percentage continues to increase while muscle mass and metabolism decrease further. Youโre also at a greater risk for chronic illness such as high blood pressure, heart disease, high cholesterol, and type 2 diabetes.
Rest and recovery days are ๐ฏ necessary and consistency with your physical activity is key to maintaining SO many aspects of your health. Itโs what you do the majority of the time that matters. ๐
Shoot me a DM me for help getting started or staying consistent! ๐ซถ
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Opening Hours
Monday | 09:00 - 17:00 |
Tuesday | 09:00 - 17:00 |
Wednesday | 09:00 - 17:00 |
Thursday | 09:00 - 17:00 |
Friday | 09:00 - 17:00 |