Mind Move Muscle

Now that the kids are heading back to school 🚌💨, it’s the perfect time for some well-deserved self-care. I design custom fitness programs based on my clients’ personal needs, goals, fitness level, experience, and lifestyle. BONUS—all you need is 20 minutes a few times a week for great results. 😉💪 Message if you’d like more info—I’m happy to chat to figure out a plan that works for you!

I’ve had several requests recently for at-home personal training where I come to your home and work with you one-on-one. I’ll 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! 💪🖤

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 ⬇️
💪 A more efficient metabolism so you burn more calories throughout the day
💪 Look leaner & more toned
💪 Improve mobility and longevity (who doesn’t want to age in reverse?! 😉)
💪 Feel stronger & more confident
💪 Reduce risk of osteoporosis and offset age-related bone loss
💪 Help prevent injury

Happy transformation Tuesday! 🫶💫

Helps convert fat into energy to burn more calories. Also boosts energy & endurance. The flavs are 🤌!! 𝐔𝐬𝐞 𝐜𝐨𝐝𝐞 “𝐇𝐞𝐚𝐭𝐡𝐞𝐫𝐇𝐨𝐰𝐚𝐫𝐝𝟐𝟎” 𝐟𝐨𝐫 𝟐𝟎% 𝐎𝐅𝐅 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.
𝐔𝐬𝐞 𝐦𝐲 𝐝𝐢𝐬𝐜𝐨𝐮𝐧𝐭 𝐜𝐨𝐝𝐞: 𝐇𝐞𝐚𝐭𝐡𝐞𝐫𝐇𝐨𝐰𝐚𝐫𝐝𝟐𝟎 𝐟𝐨𝐫 𝟐𝟎% 𝐎𝐅𝐅 𝐲𝐨𝐮𝐫 𝐨𝐫𝐝𝐞𝐫 .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 health—super important. The combo of bovine and marine collagen peptides is superior in terms of absorption.

The protein flavors are amazing—seriously the best tasting protein shakes👇
🍫chocolate eclair ice cream
🍰strawberry shortcake ice cream
🥥coconut ice cream (amazing!)
🍦sundae ice cream cone
🥜chocolate peanut butter blast

Let me know if you need any suggestions! 🤍

Ladies, don’t be scared of lifting weights. Resistance training is NOT going to make you large but it WILL…
🔥 make your metabolism more efficient so you burn more calories throughout the day
🔥 make you look leaner & more toned
🔥 improve your mobility and your longevity (who doesn’t want to age in reverse?! 😉)
🔥 make you feel stronger & more confident
🔥 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.🖤

I’m a certified personal trainer, nutrition coach, and virtual coaching specialist with the National Academy of Sports Medicine. I’ve 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 let’s chat! 🫶

My Countdown to Summer 12-week program IS HERE!☀️👙 Look & feel your best in time for summer in just 𝟐𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬/𝟑𝐱 𝐚 𝐰𝐞𝐞𝐤! Specifically designed to give you the most effective workouts in the shortest amount of time. 💪

Message for info or to save your spot! 💌

Consistency > perfection wins every single time. 👏🎯

I have one virtual personal training spot open! Includes customized weekly workouts.
Message for info.

Just a gentle reminder…😉

Start off 2024 💪 with my NEW 20 minute metabolic-boosting virtual fitness program — super effective and efficient way to take control of your health, lose weight, drop inches, and get stronger!

✨Inconsistency in our routine creates consistency in our habits.✨

The occasional inconsistency with our workouts or nutrition plan can actually 𝐡𝐞𝐥𝐩 𝐮𝐬 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, we’re 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 we’ve failed.😉🫶

Just a few personal training and nutrition spots still open for January!!

Curious how it works? DM me for info on everything that’s included with my coaching.🤍

For those of you who are new here, I wanted to take a moment to introduce myself. Hi, I’m Heather! I’ve been teaching, training, and coaching women in fitness for over 8 years specializing in strength training and weight loss. I’m a National Academy of Sports Medicine certified personal trainer, nutrition coach, and virtual coaching specialist in addition to holding numerous other fitness certifications.

I’m also a wife, a mom of three boys (yes, I’m very outnumbered in our house 😅), 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 I’ve 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 you’re 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. 🫶

Whether your 2024 goals include ✔️𝙜𝙚𝙩𝙩𝙞𝙣𝙜 𝙛𝙞𝙩, ✔️𝙡𝙤𝙨𝙞𝙣𝙜 𝙖 𝙛𝙚𝙬 𝙡𝙗𝙨, ✔️𝙡𝙤𝙨𝙞𝙣𝙜 𝙖 𝙨𝙞𝙜𝙣𝙞𝙛𝙞𝙘𝙖𝙣𝙩 𝙖𝙢𝙤𝙪𝙣𝙩 𝙤𝙛 𝙬𝙚𝙞𝙜𝙝𝙩, or simply ✔️𝙡𝙚𝙖𝙧𝙣𝙞𝙣𝙜 𝙩𝙤 𝙞𝙢𝙥𝙡𝙚𝙢𝙚𝙣𝙩 𝙝𝙚𝙖𝙡𝙩𝙝𝙞𝙚𝙧 𝙝𝙖𝙗𝙞𝙩𝙨, I can help get you there! As a certified fitness professional who has experienced a health and fitness journey myself, I’ve 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. 😉 Personal training & nutrition coaching spots for January are filling up quickly so don’t wait!

If making a change has been on your mind, shoot me a message—let’s make 2024 YOUR year!! 🫶

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.👇
✔️Stronger core
✔️Flatter stomach
✔️Decreased belly pooch
✔️Improved diastasis recti (reduced gap)
✔️Decreased back pain
✔️Improved balance & posture
✔️Decreased constipation & bloating
✔️Better bladder control
✔️Improved sexual function

25% OFF FLASH⚡️SALE ENDS FRIDAY @11:59pm EST!

DM for program info or with any questions 💌

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 it’s possible.🫶

Need a way to relieve stress, look🔥, 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. 😘💪

LIMITED SPOTS LEFT FOR NOVEMBER!

✔️Drop inches, ✔️lose weight, ✔️tone up, ✔️feel energized and get the RESULTS you’re after in as little as 20 minutes! Customized programming, coaching support, and accountability is included.😉

Message to learn more! 🩷

It’s breast cancer awareness month 🩷. Did you know that regular exercise decreases your risk?

Drop me a message for program details and get started as soon as today!! 💛🩷🩵

Quick 20-Minute Metabolic Boosting Workouts available!!💪
Great results in less time.⏱️

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! 👊💪

Message for sign-up info 💌

Have a fun and safe LDW, friends!✌️

Join my Back-to-School Accountability Fitness Challenge for a chance to win an Amazon gift card!

With the kids back in school, there’s no time like the present to devote a little time to yourself. 🫶 As the kids are getting settled into their new routine, it’s a great time to establish a new one for yourself that helps you to prioritize your health.

Message for sign-up info. 💌 Challenge begins soon! 💪

Stop doing random workouts. Instead, follow a program specifically designed for YOU by a fitness professional to yield the results that you’re looking for. ✅🎯

Don’t 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.
➕Workouts can be done on your own time from the comfort of your home
➕One-on-one personalized coaching support
➕ The convenience of following along via my app from home or while traveling = greater adherence, more accountability, fewer excuses, and better results 💪

For those of you who are new here, I wanted to take a moment to introduce myself. Hi, I’m Heather! I’ve been teaching, training, and coaching women in fitness for over 8 years specializing in strength training and weight loss. I’m a National Academy of Sports Medicine certified personal trainer, nutrition coach, and virtual coaching specialist in addition to holding numerous other fitness certifications.

I’m also a wife, a mom of three boys (yes, I’m very outnumbered in our house 😅), 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 I’ve 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 you’re 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. 🫶

The majority of the time our goals and motivations surrounding our health and fitness efforts are based on the aesthetic benefits.

Sometimes it’s about the weight loss. Sometimes it’s about fitting into a particular size or looking certain way.

That’s 💯% ok but at the end of the day, what it’s really about is having a healthy body and a happy mind. Respecting your body for all that it’s capable of and everything that it does for you. It’s about caring for your body in such a way that how good you feel overshadows any self doubt you have about your appearance. 🫶

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 that’s your goal) but try not to make it your sole focus.

👉 Make those healthy choices from a place of self care rather than restriction.

Message for help reaching your goals with a healthy mindset 🩶

I get it. Some days {…weeks…months} it can be a challenge to find the time and energy to exercise. It’s just as difficult getting back into the habit after time away. Need some motivation to move your body?

Here’s a breakdown of what happens to your body when you stop working out:

⏩️ A FEW DAYS after you stop - Your body uses it as an opportunity for recovery and muscle repair.

⏩️ 1 WEEK after you stop - Your body starts to retain extra fluid and your muscle fibers begin to dwindle.

⏩️ 2 WEEKS after you stop - Your cardio endurance starts to suffer.

⏩️ 1 MONTH after you stop - Your lean muscle mass decreases while body fat increases; stress levels can increase and your sleep quality may diminish.

⏩️ SEVERAL MONTHS after you stop - Your metabolism slows down, heart and lung function decreases, and you feel fatigued more often.

⏩️ A YEAR after you stop - Your body fat percentage continues to increase while muscle mass and metabolism decrease further. You’re 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 💯 necessary and consistency with your physical activity is key to maintaining SO many aspects of your health. It’s what you do the majority of the time that matters. 😉

Shoot me a DM me for help getting started or staying consistent! 🫶