If you're here, you're looking for change. It took years of habitual choices (often subconscious) that you now recognize don't serve you. News flash: DIETS AND AGGRESSIVE EXERCISE PROGRAMS DON'T WORK. Behavior, environment and mindset change are the only way. I'm here to guide and hold you accountable. The magic pill? Daily planning and action as health becomes your identity.
Nutrition and lifestyle coaching tailored to your unique health story. Support designing a personalized movement plan. Flexible, accommodating scheduling.
Minimum 5-hour Commitment
I'm passionate about Movement and want you to try it. Challenge your mind-body connection by training in new, refreshing ways. Scroll down for class descriptions.
Mercer Island Fitness
8451 SE 68th St, Suites 102 & 105
Mercer Island Southend Shopping Center
1st Class Free
Drop-in, Monthly and Package Rates
1:1 or small groups at my home studio or a mutually agreed location like a park or your home.
A small group is a great way to make training affordable! Just split my hourly rate.
I prioritize movement quality, mobility, coordination, skills and strength. My goal is to make you a better movement generalist; to enjoy and crave moving, to be constantly learning, and to have the ability to participate in any sport or activity by up-leveling your movement intelligence.
Body recomposition and fat loss is a side effect, not the intention. What a game changer.
60 minutes $100 or 90 minutes $125
10-session volume discount
60 minutes $750, 90 minutes $935
20% Off for health coaching clients, no minimum
Wake up your mind-body connection. Engaging exercises and games to build mobility, flexibility, strength and coordination. Mobility Flow and Handstands are practiced in this class along with coordination drills and playing with everyday objects like tennis balls. Stillness and breath work close the session.
A movement class focused on mobility and functional strength through body weight exercises and locomotion flow (moving from one place to another). A library of quadrupedal and floor work skills will be learned individually and in combinations.
Strength and technique to develop a solid gymnastics handstand. A proven process to gain confidence upside down. Build strength and mobility through the core, shoulders, arms and wrists. Advanced progressions for those with a 60-second handstand.
My clients are tired of "thinking about it." They are overwhelmed and don't feel good in their bodies. They feel powerless to change with the constant pressure of kids, job and household taking priority. Some have developed chronic health problems and fear their future health is a downward spiral. They've tried diets and meal plans, experimented with boot camps and are ready to stop their cyclical gung-ho phases and ultimately, failure.
Nutritious Habits is a commitment to build a better relationship with health from the ground up where you are in control, not some guru. Confidence and pride are back. The groundwork for a lifetime of vibrant health is laid. We draw from the latest science to focus on dramatically improved eating habits, self-leadership, planning and prepping, quality movement, and the more inconspicuous but equally important aspects like mental, relational and environmental health, quality sleep and recovery. Skill building and habit laddering are at the heart of what we do. It all matters, and YOU make it happen with the accountability of Nutritious Habits to guide and nurture your success.
NUTRITION. Heather first became interested in good food when she was selling coffee to fine dining restaurants in Seattle. Chefs showed her how eating seasonally with the best quality ingredients, while caring for local suppliers, produced and inspired optimal creativity, deliciousness and nourishment. She embarked on a learning journey with cooking classes in Seattle, then London, to build a base of knowledge and technique. With time, practice and her voracious acquisition of knowledge, her cooking skills greatly improved.
The 2014 documentary "Fed Up" led Heather and Mark to question their relationship with added sugar and processed food. They began to experiment with a more whole food, quality diet with far less reliance on commercially processed ingredients. Their body compositions, athletic performance and mental focus improved and they felt better than ever.
In 2018 Heather enrolled in Precision Nutrition's rigorous, science-based health coaching course. She deeply connected with the curriculum, applying not only Pn's science but their principals of deep health and outcome-based decision making to her own life and that of her family. She was certified in June 2020.
MOVEMENT. Heather was always active, but it was in Hong Kong where she met her movement teacher Andres Vesga, a mentorship student of Ido Portal. She trained for four years with Andres in groups and privately. The practice of movement is all-encompassing and hard to define, but it attracts some of the world's best athletes, coaches and trainers, aiming to create anti-fragility, increase movement complexity, movement capacity and neural drive, and adopt a beginner's mindset in the pursuit of continuous improvement.
The movement practice unlocked strength, mobility and coordination possibilities such that Heather is able to do things in her 40s that were unthinkable in her 20s. She continues to practice movement with Tanner Walker in Seattle. In addition to movement, Heather practices yoga.
Heather became a certified personal trainer through National Academy of Sports Medicine (NASM) in 2017. She trains clients under the unique lens of movement as well as the foundational principles from NASM.
Drop in from August 1st
Movement Method Wed. 9:30-10:45 a.m.
Mobility Flow Fri. 7:00-8:00 a.m.
Handstands Fri. 8:00-8:30 a.m.
8451 SE 68th St., Mercer Island