HH Coaching

HH Coaching Hillari Herrador, Certified Personal Trainer Specializing in Women's Health & Fitness

Hillari Herrador, NASM Certified Personal Trainer and Fitness Nutrition Specialist

My kids were toddlers the last time I stayed at home with them all day, every day, for 18 months straight. But that's ex...
09/02/2021

My kids were toddlers the last time I stayed at home with them all day, every day, for 18 months straight. But that's exactly what I've been doing for the duration of the pandemic.

Today marks the first day since pre-pandemic that I will have my house to myself. My kids will be in the capable hands of their Teachers. And as a family we get to breathe in the fresh scent of normalcy, or something like it.

Like the millions of other mom's who are sharing this experience right now, it's a mixed bag of emotions. Uncertainty and cautious optimism float together with hope, excitement, pride, fear, and gratitude.

Let the next chapter begin.

It's interesting to me how people relate to food so differently. Some see a plate like this and think it's too "healthy,...
03/31/2021

It's interesting to me how people relate to food so differently.

Some see a plate like this and think it's too "healthy," (aka restrictive). Others might think it's temporary, like a cleanse or something, because "who eats like that?"

And some might even feel angry because they don't have access to such foods. A sobering reality of the unfair system we live in.

Aside from all that, I just see food.

It's beautiful, and satisfying. I enjoy eating like this. I like the way my body performs in the gym when I'm well fueled.

And I recognize that having enough to eat, let alone having preferred foods, is a privilege.

Here's to staying strong, healthy, fit...and grateful...for life.

3 Steps to Better Nutrition(Because we need easy right now)1. Eat a Wide Variety of Whole Foods (most of the time)The Ba...
11/04/2020

3 Steps to Better Nutrition

(Because we need easy right now)

1. Eat a Wide Variety of Whole Foods (most of the time)

The Balanced Plate Template functions as a checklist for hitting the basics of protein, vegetables, carbs, and fat at most meals to keep nutrition high. The more variety the better!

2. Eat a Treat WITH a Meal (some of the time)

Most people want to include their favorite foods but wonder how they can do that and still adhere to a healthy diet, especially if weight loss is a goal. Including a treat with a meal is one way to add structure to your eating, while also learning to delay gratification and become a more flexible eater.

3. Put Your Money Where Your Mouth Is (you're worth it)

Healthy eating starts at the intersection of our intentions and our actions. If you want to improve your nutrition, follow through by buying the foods you want to eat, and not buying the ones you don't.

Whole grains get a bad rap in a low-carb, weight obsessed world. Yet, they're a valuable, affordable source of protein, ...
11/03/2020

Whole grains get a bad rap in a low-carb, weight obsessed world. Yet, they're a valuable, affordable source of protein, energy, and nutrition that many families depend on.

At a time when uncertainty, unrest, and food scarcity abound, we're choosing to put food bias aside and make gratitude and generosity the main dish.

Tonight's Dinner:

Whole Wheat Cappellini Primavera

Veg: Use what you have on hand. Zucchini, frozen peas, broccoli florets and tomato are the usual suspects.

Pasta: Choose whole grain or grain free according to your budget and preferences.

Sauce: Choose from a drizzle of browned butter, good oil and garlic, or a touch of marina.

Serve with grilled chicken, garlic prawns, thin sliced sirloin, or meatless alternative for a higher protein meal.

Bon Appétit ❤

PS It's totally ok if you burn it and your kids complain about the peas. I did. Mine did. We ate it anyway. ❤😬🙌

PASSED! I'm officially a Certified Behavior Change Specialist with the National Academy of Sports Medicine.This course w...
10/31/2020

PASSED!

I'm officially a Certified Behavior Change Specialist with the National Academy of Sports Medicine.

This course was designed to equip wellness professionals and trainers with skills to systematically guide their clients through the process of changing their health behavior on their own terms.

Behavior change is my passion, a subject I've studied and been mentored on, and am happy to now be certified on.

The majority of trainers and "coaches" still tell their clients to "do these exercises and eat these foods," with total disregard for their client's cultural background, learning style, emotionality, social circumstances, and readiness for change.

There's a huge demand for services like mine, and not enough providers to meet the need. I can't solve that problem, but I can stay deeply committed to my mission of helping more people improve their lives.

Tell me about a change that you had to work really hard to make. How'd you do it? Was it worth it?

This week our weight loss group is focusing on eating whole foods and choosing ingredients for their health and hunger m...
10/29/2020

This week our weight loss group is focusing on eating whole foods and choosing ingredients for their health and hunger management benefits.

Given that so many people live in communities or circumstances where access to whole foods is limited, especially fresh vegetables and fruit, it's important to break the stereotype that "whole foods" means fresh, organic, high end, specialty foods.

Whole foods simply refers to foods with as much of the nutritional value intact as possible, compared to ultra-processed, hyperpalatable, low-nutrition foods.

It's the difference between a baked potato, and a potato chip.

Some of the most underappreciated whole foods include dried beans, rice, and oatmeal, all of which contain protein and essential nutrients. Add to that frozen vegetables, canned fruit, canned fish, and whole or frozen chicken versus fresh chicken breasts.

Nutritionally they're the same. Only your wallet knows the difference.

What's your best tip for getting more veggies, fruit, and other healthy ingredients on your plate for less money?

Mr. Magoo seems to be a fan of my ~$2.50 breakfast.

1 egg + 2 egg whites omelet (.50)
1/4 leftover butternut squash (.75)
Big pile of green beans (.50)
Touch of butter (.10) on the squash and leftover chimichurri (.35) on the eggs and beans.

Friday Die-Day lives up to it's name, yet again.Getting in great physical condition in our 40s and beyond takes a differ...
10/23/2020

Friday Die-Day lives up to it's name, yet again.

Getting in great physical condition in our 40s and beyond takes a different approach, especially for those who are new or returning to fitness.

We don't need "easy" workouts, and we absolutely shouldn't cut corners.

We need effective, periodized programming modified to a level that is challenging, yet do-able for our age and ability.

The training program I've developed combines traditional strength training methods with core and mobility work to promote better balance, range of motion, and muscle growth to protect bones and joints from age-related decline.

And, we do just enough of the crazy hard, make you sweat, endorphin boosting stuff to make you feel like a 💪🦊...that's where Friday Die-Day comes in. (Shout out to our member who coined the name!)

No training program would be complete without healthy eating skills and emotional awareness skills for overcoming the obstacles that prevent so many women from reaching their goals.

Today's Workout: Full Body Drop Set

3 Circuits - 10 minutes each
Drop the reps during each set starting at 14, then 10, then 8
Go until the clock runs out

Circuit 1:

Goblet Squat
Front Raise to Shoulder T
Wide Squat to 1-Arm Front Press
Triceps Press
Cardio Interval: 5 Pulse Squat + 5 Sec Hold, x 3
30-90 seconds rest
Repeat

Circuit 2:

Kickstand RDL + 1-Arm Row, each side
Hammer Curl
Alternating 1 DB Lateral Lunge
Cardio Interval: Side Step + Jump x 3 each side
30-90 Sec rest
Repeat

Circuit 3:
Reverse Arnold Press + Single Leg Balance
Eccentric DB Lat Pulldown
Alternating Reverse Lunge + DB Pass
Cardio Interval: Band Resisted Multiplanar Taps - 30 sec each sode

Tabata HIIT Finisher
20:10 Work/Rest, 2 rounds
Side Step + Jump
Dumbbell Jacks
Hamstring Curl + Pull
Windmill

Rest as needed!

https://www.instagram.com/p/CGsbNLWjend/?utm_source=ig_web_copy_link

I'll never not be in awe of what the earth provides for us. It's a privilege to have enough to eat. It's a joy to eat th...
08/02/2020

I'll never not be in awe of what the earth provides for us. It's a privilege to have enough to eat. It's a joy to eat this.⠀
⠀
Garden lettuce⠀
Garden green beans⠀
Garden tomatoes ⠀
Garden cucumber ⠀
Garden chives ⠀
⠀
All grown in small spaces, from little seeds, nurtured a little bit each day. A beautiful metaphor for life. We can learn a lot from observing the natural world! ⠀
⠀
⠀
Shrimp salad - 1 can baby shrimp, drained, 1/2 mayo, old bay seasoning, cracked black pepper. 1/2 small avocado. Juice from 1/2 lemon over everything. ⠀
⠀
Bon Appétit friends.⠀
⠀
Take good care of yourselves. ⠀

💪

Simple. Balanced.Plant based.Almost no cook.😉Best part if course was the squash and beans from my garden. 💞
07/31/2020

Simple.
Balanced.
Plant based.
Almost no cook.😉

Best part if course was the squash and beans from my garden. 💞

Some people LOVE to cook. ⠀⠀I am not one of them.⠀⠀Don't get me wrong, I do cook. And I do enjoy it sometimes. But espec...
07/30/2020

Some people LOVE to cook. ⠀
⠀
I am not one of them.⠀
⠀
Don't get me wrong, I do cook. And I do enjoy it sometimes. But especially right now when everything feels so ew-y and stressful, and the world is heavy, and ....⠀
⠀..I need easy...⠀
⠀
Here's easy:⠀
⠀
Frozen shrimp steamed with chili seasoning ⠀
Pre-washed greens⠀
Microwave brown rice⠀
Store bought dressing⠀
Big squeeze of lemon over it all⠀
Side of watermelon.

Delicious. Cheap. In season. ⠀
⠀
5 minute meal?⠀
⠀
I'm fed and satisfied now, with enough mental space left to take care of my kiddos and try not to hurt anybody who asks one more time "Can I watch a show?" ⠀
⠀
This is Covid ❤

Are you a breakfast eater or a breakfast skipper?I talk to so many women who tell me they wake up tired, late, and grogg...
07/25/2020

Are you a breakfast eater or a breakfast skipper?

I talk to so many women who tell me they wake up tired, late, and groggy, aren't hungry in the morning, or simply don't have time to make a meal that resembles something that might fuel their day.

That's normal. It happens.

Today it was important to me to put a little more effort into mine. I picked a few berries then sat outside with my little bird friends and coffee in the garden to eat.

Picturesque, yes...and maybe even candy coated enough to make you gag. I'm ok with that. 😉

Mealtimes are about more than just food. No matter what's on the plate it's worth it to carve out these moments for ourselves to nourish our minds and build our bodies up with love. I'm grateful for everything I have and take none it for granted.

Pre-Enrollment is now available for the next online group coaching session. ⠀⠀If you're ready to get stronger than you'v...
07/14/2020

Pre-Enrollment is now available for the next online group coaching session. ⠀
⠀
If you're ready to get stronger than you've been in years, both physically and mentally, this is for you.⠀
⠀
Join the no-obligation pre-enrollment list to be notified about how this program can give you a whole new perspective on food, fitness, and weight loss and save up to 25% on the standard monthly rate.⠀
⠀
I'm here for you. ❤

Address

Puyallup, WA

Opening Hours

Monday 9am - 2pm
Tuesday 9am - 2pm
Friday 9am - 2pm

Website

Alerts

Be the first to know and let us send you an email when HH Coaching posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category