Nutrition and lifestyle coaching focused on behavior change specific to your unique health story from nutrition, movement and recovery to relationships, connection and purpose. Support designing a personalized movement plan.
$50/ 30 mins, $100/ 60 mins
5 hrs to start, pay as you go to continue
Drop-in group class at my purpose-built home studio.
Focused work on mobility and progressive strength, plus movement patterns you've never seen or tried so you can learn to move with fluidity and intention.
Build a sharper mind-body connection. Gain muscle and bone density. Achieve skills you didn't think were possible. Watch your performance in your favorite sport soar.
Class projects change every four weeks. Expect to feel like beginner sometimes; that’s where the growth is.
Max. 8 per class
Your personalized training outcomes delivered.
1:1 or small groups at my home studio, outdoors, Mercerwood Shore Club or a mutually agreed location.
My unique background in movement and nutrition delivers a cutting edge approach to achieving results in mobility, flexibility, coordination and strength. Break through plateaus, improve movement quality and avoid injuries. Optimal body recomposition, strength gains and fat loss happen when training is combined with a consistent approach to nutrition, recovery, mindset and behavior change.
1:1 60 minutes $100
Group personal training, each pay:
2 clients $60
3 clients $40
4+ clients $35
Meal prep classes are a fun and educational 2-hr group event. You will be actively involved in cooking and tasting everything. I teach these out of my home for all ages.
Themes are customizable such as Fall Meal Prep, Anti-Inflammatory Eating and Teen Athletes for Performance and Growth. Dates, times and recipe content flexible.
Get inspired with practical tips to become more independent and confident in the kitchen. Learn what and how much to eat for optimum health. Optimize your training in the gym or sport with the right foods to maximize recovery and growth. Or, maybe you just want to improve your cooking skills!
Nutrition can be dogmatic, confusing and is constantly changing. Learn the facts from peer-reviewed science, not what worked for your friend. I'm also a die-hard foodie and insist all my food tastes amazing!
$65 per person, minimum 6
You're tired of thinking about it. You're overwhelmed and don't feel good in your body. Your self-care always seems to come last with the constant pressure of kids, partner, career, household and social life flooding your calendar. Maybe you've developed a chronic health problem and fear your future is a downward spiral. You've tried diets, challenges, cleanses and boot camps, and maybe some nuggets of truth and goodness were learned, but now you're ready for a more holistic and sustainable path to permanent lifestyle change.
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, meal 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 Andres' guidance in Seattle. In addition, Heather practices yoga with Richard Guevara.
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.