Train Smarter


Incorporate more movement to reach your goals: strength training, walking, aerobic training, anaerobic training, yoga, hiking, sports.


Train to have consistent sleep and wake cycles to achieve the best routine for your body and training recovery.


Practice adequate water intake and understand the affects of stimulants and alcohol consumption on performance or body composition goals.


Everything around us – work, home life, family, relationships, environment, health, age and hormones, competition – is placing stressors on our bodies that we need to manage to return to homeostasis.


How you choose to nourish your body affects your recovery from training, the ability to build lean muscle mass, decrease body fat, and thrive from day to day.


Ditch the diet mentality and learn to build habits that you do consistently. You will see no changes without this piece of the puzzle.

Cheri’s Journey

The last 3 months of my 3rd pregnancy was during Covid. I gained fat in places I’d never gained fat before. I couldn’t look at myself in the mirror and didn’t recognize myself.

3 weeks after training 3 days a week with Heather, I saw a huge difference! I feel so much stronger and have more muscle definition than ever.

She knew exactly how to strengthen and shape my body safely. Her approach is uniquely personalized. She has the knowledge and experience to help anyone. Train with Heather, you won’t regret it.

Shannon O’Keefe, Team USA & PWBA Champion

I’m so grateful to Heather for helping me find a safe way to workout at home, with what I have, and to change it up consistently enough so I’m not neglecting areas of my body or getting bored. I feel I’m stronger now than years ago being a crazy person in the gym.

Rochester, New York