The Healthy Gene

The Healthy Gene The Healthy Gene is a private fitness facility that offers personal training, nutrition counseling and wellness coaching.

Our aim is to help you identify your goals, design a program that fits your needs, and guide you every step of the way. empowers millennials to evolve their assumptions on fitness, nutrition & health without sacrificing friendships & a good time.

It’s official - Master of Public Health
05/20/2024

It’s official - Master of Public Health

I don’t normally celebrates ‘days’ but today is International Women’s Day and I am here for it.Growing up I was taught t...
03/08/2021

I don’t normally celebrates ‘days’ but today is International Women’s Day and I am here for it.

Growing up I was taught to stay small, stay quiet, don’t talk back, don’t do this … don’t do that especially in relation to people in power … more specifically men in “power” but I did NOT do a good job following that narrative.

I knew from a young age I was meant for more. I knew that I would not be someone that would sit down and shut up. I also knew that I would get IT wrong & then be called out for that … but I was/am okay with that because I knew it would help make me a better person. When you know better you can do better.

International Women’s Day is not just for white cisgendered woman it is for all womxn no matter your race, gender identity, disability, size, etc.

IWD is for building awareness of the gender bias & inequalities. Today is a call to action for each and every one of you out there to take a stand and the preexisting narratives.

Its time to start:
Listening to womxn - really listening
Supporting womxn - really supporting
Respecting womxn - really respecting
Celebrating womxn - really celebrating
Empowering womxn - really empowering

Stop with the performative bull s**t.
Stop sitting back and waiting for it to be comfortable because it won’t be. Stop avoiding the challenge.

I am calling you in. If you want change & equality then do something about it. Stand up and get comfortable being uncomfortable.

Change takes timeSustainable weight loss doesn’t happen in 30 days; 8-12 weeks, okay this is a start to a more realistic...
03/05/2021

Change takes time

Sustainable weight loss doesn’t happen in 30 days; 8-12 weeks, okay this is a start to a more realistic path but only if you continue on.

But then what?

We did not get into the bodies we are in overnight nor should we be expecting it to change overnight.

&& yes, I am 100% in support of you wanting to change your body.

but I am NOT here for unsustainable, unrealistic, quick fixes, cleanses/detoxs, waist trainers or whatever else you want to insert here.

I am here for sustainable and realistic.
This is different for each and every single one of you and it even changes for each individual regularly - well because life.

Its okay to want:
weight loss/gain
muscle gain
strength gains
body recomposition

but remember change takes time.
You don’t need to rush it especially not to keep up with the Joneses. Do it for your health and longevity.

What is 1 thing that you have been patient enough to work for/towards and its been worth it?

Progressive OverloadMaybe you have heard the term, maybe you haven’t.Either way what is it?Progressive overload is a pri...
03/04/2021

Progressive Overload

Maybe you have heard the term, maybe you haven’t.
Either way what is it?

Progressive overload is a principle that states that in order to maximize the benefits of a training program the training stimulus must be progressively increasing (overloaded) as the body adapts to the current stimulus.

What the heck does that mean?
Basically, in order to progressively overload you need to make your body do a little more, over time (not overnight), to increase the stress you put on your body during your workout.

Why does progressive overload matter?
If you don’t change (progress) NEITHER will your body.
Want strength?
Increased muscle mass? (no this doesn’t mean get bulky)
Get faster?
Move past your plateau?
Want to change your body composition (fat loss)?

If you want any of the above you should be incorporating the principle of progressive overload into your training program.

I am not saying to increase reps, sets, weights, etc all at once. I am saying that nothing changes if nothing changes.

Reminder: progress isn’t linear & it also takes time. There will be some days, weeks &/or months that you may not feel like you are progressing …. keep going because you are even if you don’t realize it.

Are you:
more reps, less weight?
less reps, more weight?
more sets, equal weight?
if none of these what is your preference?

📸 : Jaimee Smith Photography

Are you a program hopper?Always excited to start something new, especially when you start seeing/feeling results right a...
03/03/2021

Are you a program hopper?

Always excited to start something new, especially when you start seeing/feeling results right away…
then the excitement dwindles….
then you move on to a new program
but you wonder why you aren’t seeing results.

Same, honestly I did this for longer than I would like to admit - but I learned a lot during the process.

As soon as the motivation faded and the “results” stopped/pleauted I found the “next best thing”.
You know what I found through trial and error?

•The next best thing was just staying the route.
•Keep on keeping on.
•Keep at the basics (see a few post ago).
You might get bored but if you understand the why (a good coach helps with that) it helps you keep going even when your motivation has diminished.

If you are a program hopper and you are NOT seeing the results you want - program hopping obviously is not working. Instead of finding another program or 2 or 5 let’s try a science based training method.
But there’s a catch: you have to give it more than a week and you actually have to do the work. 🤗

Consistency + time = results!

No matter what type of training you are doing what is your preferred time of day to workout?

📸 : Jaimee Smith Photography

One size do NOT fit all.It never has and that isn’t something we should be striving for.You are the only you - learning ...
03/01/2021

One size do NOT fit all.

It never has and that isn’t something we should be striving for.

You are the only you - learning to embrace that will get you further than trying to get the same results as Susan next door. Doing the same thing as her will NOT get you her results.

A persons eating and exercise habits, abilities, accessibilities, body, requirements, etc vary from person to person.

This is not me saying that you can’t mimic what someone else is eating because it looks good or not trying a new exercise because it’s different. This is me saying DO NOT expect the same results because it won’t happen.

You will always be different than me and I will always be different than you && that’s what makes us individuals! ❤️

What would happen if you stopped fighting your body and instead worked WITH it??
No seriously, what would happen?
Have you considered trying it?
If not what’s holding you back?

Lets talk! Many of you already know that i’ve been struggling lately.There is a lot going on and it’s been hard to juggl...
02/26/2021

Lets talk!

Many of you already know that i’ve been struggling lately.
There is a lot going on and it’s been hard to juggle.

I have said yes when I should say no.
I have said no when I should have said yes.
I have used my voice when I shouldn’t.
Conversely I have kept silent when I should have spoken up.
These little squares don’t show all the things.

With so many different things going on I am finding it difficult to “balance” me - for me, my family/friends, my clients and potential clients.

I am in the process of consolidating and doing better for me and everyone else around me - but it takes time.

I am here trying to piece life together 1 piece at a time.
When one piece doesn’t fit I find another one that will, even when it takes multiple attempts.
I have done things “wrong” but I’ve also done many things right - && I’ve learned A LOT.

I am so grateful for every decision I’ve made because it has gotten me to where I am right now and that is not something that I’d ever consider changing.

Many of you know me as a personal trainer but I am so much more than that. My work consist of so much more than the training that is done between the 4 walls at The Gym.

Things are changing for me personally and professionally.
The Healthy Gene is evolving and I’m excited what’s to come.

Thank you so much for sticking around.
Thank you for your support.
Thank you for listening to me.
Thank you for NOT always agreeing with me and helping me be a better person.

If you would comment below on why you started following me and what keeps you around?

📸: Jaimee Smith Photography

What the heck are movement patterns.Movement patterns are what all of your programming should consist of in some capacit...
02/25/2021

What the heck are movement patterns.

Movement patterns are what all of your programming should consist of in some capacity.

A “good” program should be structured around all 5 movement patterns. This could mean full body sessions or a split of some kind.

Okay Heather but what do these mean.

• Squat : knee dominant; any movement where you are pushing a load away from the floor - BW, KB, DB, BB squats (all variations), step ups, lunges

• Hinge : hip dominant; any movement where you are pulling a load away from the floor - BW, KB, DB, BB deadlifts (all variations), good mornings, KB swings.

• Push : moving a load away from you body; KB, DB, BB overhead and bench press, push ups.

• Pull : moving a load towards your body; BW, KB, DB, BB rows, pull ups

• Carry : literally picking something up and carrying it.

These movement patterns are considered “the basics” because it’s how we move weight across all major muscle groups. Working all major muscle groups at least 1 time per week is the basis of a “good” training program.

Find something that works for you and your schedule; full body, push/pull, upper/lower or any combination you see fit.

Depending on your goals will depend on the “most” effective training program you will need. If you are training for health purposes and want some variety changing the movement, add volume (weight/sets/reps/tempo), mix your “splits” up.

Which movement pattern is your favorite?

📸 : Jaimee Smith Photography

Spoiler alert…More is not always better.Are you?•The person that thinks they have to be in the gym every.single.day in o...
02/24/2021

Spoiler alert…
More is not always better.

Are you?
•The person that thinks they have to be in the gym every.single.day in order to see results.
•The person that says okay I can take 1 day a week off but I can’t take more than that or you will lose gains.

Maybe you have been both.
I know this because that was me.
Actually, it was me just a handful of years ago.

I remember waking up one morning and my husband asking me “what were you doing last night?” … I had no idea what he was talking about and he said “you were laying in bed, sleeping, doing crunches”.

Yes, fitness had consumed all of me and it was getting unhealthy - thankfully my husband called me out without even realizing it and I took it as a sign.

&& If I am being honest, I accidentally got into the field because of my relationship with exercise, so I am not here from a place of judgement, but Im glad it’s worked out this way.

Yes, I am 100% PRO fitness, exercise & movement but there is a point that you are potentially doing your body more harm than good.
🍏Are you exercising to earn for food?
⌚️Are you exercising only for the “burn” according to your smartwatch?
⏳Are you feeling consistently low on energy?
🏋🏼‍♀️Are you feeling sore after every workout?
🦠 Do you feel like you may be getting sick?
🩸 Have you lost your period?
💤 Is your sleep less than optimal?
If you cant take a day off without guilting yourself or feeling out of control.

If ANY of the above are happening it may be a good time to reevaluate your relationship towards fitness, exercise and movement.

If you need help feel free to reach out.

P.S. Exercise should fit into, enhance and support your life. You shouldn’t have to fit life in around your exercise regimen (yes there are exceptions).

Hard stop.My body, or anyone else’s for that matter, does NOT tell you anything.❌worth❌education❌knowledge❌mental health...
02/23/2021

Hard stop.

My body, or anyone else’s for that matter, does NOT tell you anything.
❌worth
❌education
❌knowledge
❌mental health
❌eating disorders/disordered eating
❌stress
❌disabilities/abilities
❌body composition ratios
❌health

When I was getting my degrees and certifications I remember obsessively thinking about needing to be smaller, more “fit”, more this, more that in order for people to trust me as a fitness professional. During this time I was struggling with disordered eating and body dysmorphia in order to “look the part”.

I haven’t been in the industry as long as some but I have been in the industry long enough to know that judging a book by its cover is NOT the way to go and it is not a good way to judge someones education and character.

side note: you do not like it when it is done to you so it’s unlikely that anyone else likes it done to them.

I have meet some trainers that “fit the bill” and some that don’t by physical appearance “standards”.
You have no idea anything about that persons:
📚 education level
🙎🏼‍♀️where they started vs their current body
🧬 genetics
💰 financial status
👩🏼‍🦽disability/ability
🏠accessibility
🏨health
🍏🥞eating disorders/disordered eating
⁉️stress
&& you sure as heck are unaware of how much effort they are putting in (and sometimes not putting in) to help their clients see success.

I say all of this to say that your body is NOT your resume.
Your body does not dictate anything.
Skinny ≠ healthy
fat ≠ unhealthy
& neither equals your credibility, education or worth.

Answer below:
If you have a coach what is your favorite part about them?
If you do not have a coach what is something you would be looking for in one?

📸 : Jaimee Smith Photography

It feels wrong.Right now, it feels wrong to talk about fitness and nutrition when hundreds of thousands of Texans are wi...
02/19/2021

It feels wrong.

Right now, it feels wrong to talk about fitness and nutrition when hundreds of thousands of Texans are without power, shelter, food & water, the essentials in life.

Making sure you have the essentials are more important than getting that workout in or hitting your macros...

•Many are losing their houses & belongings due to frozen pipes bursting.
•Many are being displaced from their homes to seek SAFE shelter.
•Many are being price gouged for shelter, groceries etc.
•Many are being admitted to the hospital & dying from CO poisoning.

&& others are sitting back cracking jokes like it’s funny. Like the entire state should have known this that or the other in order to prepare for this. Like they can control the weather.

Texans aren’t asking for hand outs but they do need help.

I shared a post with resources in my stories if you can help please do - Even if its just $1 it all adds up.

It shouldn’t have to happen to you for it to matter to you!

I feel fat.A response I’ve gotten from clients when asked : “how are you feeling?”If this is something you say (or have ...
02/17/2021

I feel fat.

A response I’ve gotten from clients when asked : “how are you feeling?”

If this is something you say (or have said) you might feel seen right now. Many of us are culprits of this - I am not singling you out here.

Here is the thing.

Fat isn’t an emotion.
Fat can be a noun, verb or adjective but it NOT an emotion.

Fat IS:
also known as adipose tissue
connective tissue from adipose
a combination of carbon, hydrogen and oxygen
used as energy storage in our body
a required MACROnutrient

Fat isn’t:
A feeling/emotion
Being bloated
Discomfort in your clothes
Gained after you eat
Identified when you step on the scale

Maybe you have said “I feel fat” instead of recognizing HOW you feel and WHY.

Recognizing emotions can be very hard and … emotional.

So many of you (myself included) have been taught that feelings and emotions need to be suppressed; they are bad, a sign of weakness, our inner dialogue is wrong, it’s too feminine etc. Due to this, explaining how and why we feel a certain way can be nearly impossible.

Somethings to think about:
Emotions come and go
Emotions are NOT good vs bad - they just are
Emotions can range from mild - intense
Emotions are a part of human nature
Emotions provide information
Emotions can happen simultaneously with one another

Do you want to build some emotional awareness? If yes, consider these:
1. Make a habit of tuning into how you are feeling throughout the day, everyday
2. Take note(s) of the different emotions between different situations.
3. Share your feelings with someone you trust
4. Don’t judge yourself for emotions.

How are you feeling right now?
No really, how are you feeling?

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Libertyville, IL

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