BodiesbyHeather

07/20/2025

A few things I’ve eaten lately that I’ve taken pictures of 😋

What I’m currently focusing on: protein as always, getting more iron (am a bit low postpartum), local & fresh foods when possible, more cooking less ordering out

1st pic - Force of Nature meatballs with heart and liver, cauli rice, broccoli tossed in fresh lemon juice, dollop of A2 yogurt

2nd pic - omelette with farm fresh eggs, kale, red peppers, chicken sausage links, avocado & garlic scape pesto

3rd pic - broiled chicken breast with rice, broccoli & everything but the bagel seasoning

05/01/2025

Helping mommy do gym chores 💕💪🏻

01/04/2025

Sign up with the link in my bio!

10/24/2024

Thought I’d give it a shot. Happy Halloween! 👻🎃

04/05/2024

Cold plunge at ze gym tomorrow at 11:00 AM!

https://qrco.de/begY93?fbclid=PAAab8ReLkzp4qphIoXy5WmYFGKwlIDEOrOCBkc21VvLSIeHiiA8gUDNiU_vA_aem_AWFguH-DuMkzIB-UTZQJKNUJAZTL3CUUcyUpfk9NvV2ZrudFBSg54LsuhasxTCv0hQs

Join us for a Wim Hof breath-work session followed by a cold plunge!

02/29/2024

I whole heartedly believe being kind to yourself will ALWAYS outlive punishing yourself.

In the fitness/nutrition industry - I also feel that punishing yourself is more common than being kind. It sounds like “Why can’t I just do this? I SHOULD be able to just eat better/workout consistently. I ate xyz and I NEED to work it off. It has to hurt/be hard/miserable etc…to work.” What that doesn’t allow for is a mental conversation with yourself like this: “I’m proud of myself for what I’m doing, even if it might look different/slower than expected. There is nothing wrong with me for not being able to do this…maybe I just need help. It is ok that I ate xyz, and I also don’t want to make it a habit.”

I will be honest. When my mental conversations were like the first set and I trained my clients as such - my clients often lost lots of weight FAST. Because anyone can force something…for a span of time. Some people for longer than others. Some for a REALLY long time. I refer to those people as having a higher tolerance for being miserable 🤣🤣. Also - they almost always inevitably gained it all back. Often times plus more.

My clients of today often have slower results with weight-loss. Here’s the thing though. They are maintaining. For YEARS. And what’s more - they are enjoying the process. And for me…that’s the real win.

If you enjoy the process…you keep showing up. If you keep showing up you keep working on things. You keep getting better. If you give yourself grace…you feel better about your missteps and can learn from them.

If you punish yourself. If you’re unkind to yourself. You aren’t feeling good about the process. You’re white knuckling through it and eventually you’ll almost always break/snap/falter. And with this mindset - when you have a misstep. You suck. You failed. There is something wrong with you. And you’re less likely to be able to keep showing up. You will generally take SUPER long breaks from the gym or from your super strict diet. And then once you’ve “healed” or are far enough away from being miserable - you’ll go back in with that same mindset. Oooof. Been there 🙋‍♀️🙋‍♀️ Anyone else?

Cont’d in comments below 👇🏻

12/22/2023

Sustainability in health and fitness comes from love not hate.

12/22/2023

‼️Skinny Vs. Fit‼️

Let’s talk. 🤨

I was an overweight child/teen & in those days spent EVERY.WAKING.MOMENT wanting to be skinny.

I tried anorexia, bulimia, stackers & just praying to god. Kids/family called me Heifer & moo’ed at me. I jokingly asked for a hippopo for Xmas and my family bought me a mirror for Xmas that said “look in this mirror & you’ll find your hippo.” (Might have been innocent enough, but it hurt)

I had my first heartbreak at 19 and started running to literally try to escape the hurt. I got skinny. FINALLY. I had cracked the code. All I had to do was run 6-8 miles/day and I could stay thin.

Here’s the thing though. I was skinny. I wasn’t healthy. I wasn’t fit. I was running my joints into the ground because I had no muscle mass to support them. I was thin but not toned & I had lots of GI issues. I was eating poorly and just running obsessively to keep the weight off. My knees started hurting pretty quickly into my running stint & I had to stop. I thought I was just getting arthritis in my early 20’s.

The picture on the left is the least I’ve ever weighed. I’m 5’4” and I was 109 lbs. This was not taken during my running phase, but rather, during a time in my mid twenties when I was in a toxic relationship where I was being cheated on and was going literal days without eating.

And as unhealthy as that was and as weak as I felt…back then - I chalked it up as a win because the scale was lower than it had ever been. To this day - that is the lowest I have ever weighed. Weighing less on the scale didn’t get him to stay, it didn’t get him to love me, or help me to love myself. It also honestly didn’t do much for my “figure.”

The picture on the right was taken within the last few years. I’m 10 years older and weighing in around 125 lbs. I honestly couldn’t care less about that number (in case you need the math, that’s 16 lbs more).

These days I focus on how I feel. I don’t train to punish or stay thin. I train out of amazement & curiosity of how much this body can do. I train to feel strong, capable, empowered.

If you think I look good - know that how I look is a direct reflection of how much I love myself. 💕💕

Stay Sturdy💪🏻- Heather

12/21/2023

Tap the link in the bio to sign up!

https://app.10to8.com/book/avkmrmmlxiaquvnzdgsfg-free/select-staff-and-location-if-needed/?service=1926690&prevent-change-service=true&mc_cid=c6e89fbb67&mc_eid=aea4b49c61

12/12/2023

I spy…..
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16 weeks in. I’m showing and It all feels a little more real now.
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2nd trimester definitely feels better than the first. More energy. No getting morning sickness if I forget to eat AND I can brush my teeth without puking!
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It has not need all rainbows and butterflies however. I have within the past 3 weeks gotten suuuper sick twice. Woke up and couldn’t stop getting sick right after Thanksgiving. Suspected food poisoning, but not really sure. Got through it, but it took me down for several days.
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Then, last Wednesday, it happened all over again, but more violently. Landed myself in the ER for fluids. They said it looked like I caught wind of a virus 🤷‍♀️
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I’m doing my best to reign in my diet to try to be as healthy as I can be. I was letting being pregnant/morning sickness/life chaos be an excuse to justify eating a little looser than normal, but I just have to prioritize my health right now :)
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Anywho…all of the sickness has thwarted my fitness intentions, but that doesn’t mean we give up. It just means we pick up again when we can and do our best. It’s looking different than I had imagined, but I’m still showing up :)
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For Christmas please send me a Hazmat Suit ✌🏻😘🤣

- Stay Sturdy 💪🏻
Heather

12/05/2023

12/04/2023

One thing I often see people doing in general when it comes to nutrition & fitness goals is obsessing on the outcome.

Hate to tell ya, but that.just.ain’t.it. You have to be obsessed with the process.

It is the main reason why I’ve been able to maintain my fitness, health and physique over the past 15+ years.

When people obsess over the outcome, it’s usually pretty defeating. So you wanna lose 50 #. Or deadlift 300 #. Or get healthier so you can get off of your medication. Cool. Great. LOVE that.

That could take months or YEARS. So obsessing over the outcome feels daunting and you generally won’t keep showing up for that. Even if you do…then what?! You’re there…that’s it. Wrap it up. Which leads you to abandoning those newly formed healthy habits and reversing your progress.

Want to really have sustainable results? There’s no magic. Just consistency. Which comes from learning to embrace the process 💕💪🏻

- Stay Sturdy 💪🏻💪🏻
- Heather