Heather is a CrossFit trainer with fitness tips that fit anyone at any age. “Coach Heather” is passionate about helping adults and kids take charge of their health and wellness through fitness and solid nutrition. She is a CrossFit Trainer and holds certifications in Olympic lifting, kettlebells, CrossFit Gymnastics, movement and mobility, and CrossFit Kids. She was selected as one of Austin’s Top 10 Fittest Moms in 2010 by Austin Fit Magazine. She is the picture of a busy mom who successfully (and impressively) lives a full family, spiritual, health-centered, and career life.
“I train everybody from 7-year-olds, and I think my oldest athlete is 77. So there is a pretty broad range there. But the largest demographics are soccer moms and soccer dads, 30s to 40s. The people that were fit at one time, or somewhere along the way they woke up and said, ‘Oh my goodness, when did this happen? Where did this extra 40 pounds come from? I feel tired, I feel miserable. I know something has got to change; my health is more important to me now than it was 20 years ago, so I have to make some changes.’ So the majority of the people are like that.”
Heather explains that the type of training she uses for herself and her clients, CrossFit, is well suited for people of all ages, abilities, and walks of life.
“So, let’s say I have the soccer mom, mee-ma and firefighter in the same class. They’re doing the same movements. Let’s say they’re doing push-ups and running, and then they’re doing a barbell movement, and they’re doing deadlifts. All 3 of these are very dramatically different athletes are going to be doing that same work out, but with a different load, different scaling, and different intensity. Let’s say the firefighter – he’s going to go hard, she is going to go hard, actually the firefighters I have in my gym are female. She’s going to to go hard, she’s going to go intense, she’ll go heavy. She’s probably going to do more rounds of the workout because she’s going to get through it faster. Where mee-maw’s going to go lighter, she’s going to take her time, she’ll do her push-ups on the wall, or on her knees.”
Heather is also a big believer in the mental, even spiritual, aspect of fitness as a lifestyle, a philosophy which is instrumental when she trains others. “It helps to begin with the mission,” she explains, “and understanding what motivates people to start working out in the first place, and then reminding them of that.
“That’s another reason that we sit down and write out goals from the very beginning, and keep the goals in mind, so when motivation starts to lag. But for sustainability, there is such a thing as over training, and when you train too much, and over train your body becomes taxed and it’s hard to recover, and a whole bunch of other things start to happen metabolically, and you don’t want that.
“So what I try to encourage people to do is to take it slow. Go slow now so that we can go a long time. We’re not training for the Olympics, were not training for a sprint, it’s a marathon. It’s for your health long term. And so we need to find a sustainability in your training, and your nutrition.”
[quote_box_center]“Start making some small incremental changes in your nutrition. Eat more vegetables and fruits, and lean meat, and not so many processed foods.”[/quote_box_center]
Here are 4 of her Top 12 from Better Body Wannabe:
Fitness Tip #1: Don’t let being a Mom “get in the way.”
The person that I have in mind is a mom, she has small children, and she has a real situation, but not having the time to work out, not having child care, and using the isolation of being a stay-at-home mom. When the kids are little, it’s hard to get out of the house, and we especially as moms we give, give, give, give, give, and don’t spend any time on ourselves, and neglect yourself. But if she would spend, a little bit, a couple hours a week, just on herself, it’s not even being selfish. I have even talked to other mothers saying, ‘I just don’t feel led to do that right now because otherwise it would be selfish of me.’ Then they would be better moms, better spouses, better examples for their family, because they would have more energy, and their moods would get better, and they’re setting such a big example of health and wellness and fitness for their children. And even for their husbands. Because a lot of times it’s moms that lead the way back to fitness, and if I could get her to just start training and working out just a little bit, I know she’d feel better, and she’d have more energy, and do the things that she feels like she doesn’t have the energy to do right now, for her kids.
Fitness Tip #2: Stop buying bigger clothes.
At some point you have to stop buying bigger and bigger clothes. It starts to get really expensive. And you look up and you say, “How on earth did this happen?”
Fitness Tip #3: Don’t neglect the spiritual aspect of why we train.
There’s a very holistic quality to training, getting back in shape, the discipline of eating… the discipline of training. We can’t separate who we are in Christ with how we eat, how we train, how we treat our children… how we do business. To us, it’s all the same. So I like to incorporate that as well. Sit down and write out physical goals, spiritual goals, performance goals, and all of these things are going to come together to help make a more well-rounded you, a more complete holistic you, as a child of God, as a mom, as a wife, as an employee, as whatever – all these things are going work together, and we don’t train for the sake of ourselves. Yeah, it’s great to fit into a bikini, but that’s not what it’s about. We train for the sake of others. We train so we can be a better mom. So we can be a better wife. So we can rescue our child when they run into the middle-of-the-road – that’s why we train. We train for ourselves, but we train for others.
Fitness Tip #4: Don’t do too much at once.
There is the occasional person who can go cold turkey, whole hog, a 360-degree turnaround with their nutrition, with working out. And sometimes it sustainable, but that’s kind of rare. I like to see people make incremental changes, because they seem to be more sustainable long-term. Small changes lead to BIG results. I don’t like to see people coming in and spending a bunch of money on new workout clothes, new shoes, or whatever, at first, and then a month later they’re done. I’d rather see them make small changes and start with, you know, getting to the gym, two times a week, three times a week, for the next month; then we are going to tackle this, then were going to start with breakfast, then we we’re going to change lunch, then we’ll change snack. So these small incremental changes help people keep the good changes longer.
By Tiffany Youngren • July 19, 2013
Category: Fitness Articles
More of Heather’s story and the rest of her 12 Fitness Tips — the “Doer’s Dozen” mentioned in the Fitness Articles: Twelve Weeks of Trainers introduction — are featured in the upcoming book, Better Body Wannabe: 12 Top Trainers Reveal the Real Skinny on Eating and Exercising for a More Healthy, Happy, and Fit YOU, based on Tiffany’s (of Transfer of Health) interviews with Heather and 11 other top trainers. Sign up today for pre-release chapters and the opportunity to order early.
Personal and CrossFit trainer in Dallas, TX