Category Archives: Inspiration


Motivation – I’m BACK

imagesMotivation is defined by Webster’s Dictionary as “the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and direction to behavior.” Sounds simple enough, right? Wrong! Many of us struggle on a daily basis for motivation when it comes to getting out of bed, going to the gym, eating healthy, or anything else that might be a challenge to you.

This is where I come in! When I first started my personal training business and was searching for a name it was really hard. Then I remembered what a friend I used to run with used to say to me. She told me I was so motivating! Every time she wanted to quit, not show up, slow down a bit, I helped her to find her motivation to keep going. I took great pride in that then and now.

To be successful in life and health we need the following:

Healthy Lifestyle Habits
I am so happy to get back to the basics and to what I love doing most, MOTIVATING others, help create healthy lifestyles, and inspire change. If you live in the Iowa City area you have heard the phrase Win The Day. I have been inspired to win each and every day and I am going to pay that forward by helping others. Motivation Personal Training is back in business!


Are you a person who goes to the gym and never looks anyone in the eye? Do you put on your headphones and notice nothing else around you? If so that is ok, but I have a challenge for you. Check out what other people are doing!yourock

Every now and then I get awesome messages from past and current clients. Recently I received 2 messages from one. The first telling me that she got compliment for an exercise that she was doing at the gym that I taught her. Next, was another from her telling me how she paid it forward a few weeks later and complimented someone else on their hard work.

So many times we get into what we are doing and don’t notice what else is going on around you. Try to break that trend. I know when I run, I always try to make eye contact and say hello or good morning. And you know what happens? The person I just talked to usually smiles and you can see their pace pick up. It is AWESOME!

There are many ways in which you can reward yourself for a job well done. There are those that are obligated to tell us we look good or did a good job (i.e. parents, spouse, kids – or at least they are supposed to). But then, there are those people who notice what you are doing and tell you about it. It builds confidence. It builds character. And it builds strength.

Build someone’s strength with your words the next time you are at the gym. Try it. You might just like it!

Stay happy, healthy and as always, keep moving!

Are Your Goals SMART?

Do you set goals with your life whether it is work or exercise related? Do you think you set good goals? Today I challenge you to make SMART goals. smart

S – Specific

M – Measurable

A – Attainable

R – Relevant

T – Time-Bound

Whether it is with myself, my kids or my clients, we are always talking about goals. Everyone seems to have a good idea of what they want, but not sure how exactly to get there. If you start using the SMART principle it will make goal setting more successful.

For example, if you tell me your goal is to be healthy. I’ll tell you that’s great, but how are you going to measure that? What do you consider healthy?  When do you want to be healthy by? And most importantly why do you want to be healthy? It is easy to say you want to do something, but it is harder to say why you want to accomplish that goal, and even harder to be completely successful. If you want to up the chance of succcess, try:

  • Writing your goals down and put them up in your home or workplace
  • Tell a friend
  • Post them on social media
  • Create a reward for reaching your goal

You can make your goals short term (4-8 week period) or longer (1 year or more). The goals can be modified if you meet them before your pre-determined date. Getting things done faster is not always best. Completing a goal and maintaining that goal is an accomplishment in and of itself.

Are you ready to challenge yourself with SMART goals? Make it something you really want. Know the reason why. Make your plan and get er’ done!

Stay happy, healthy and as always, keep moving!

Never Judge a Book By It’s Cover

Last weekend I had the honor of presenting my Cross Circuit classes at a personal trainer/instructor convention in Copenhagen, Denmark.9.14.13 195 For those of you who don’t know what Cross Circuit is, it is a combination of strength and cardio using Octane ellipticals and Powerblocks. We’ll go into that more in another post.

I always have a variety of trainers and instructors who enter my classes. Some young, some older, some fit looking and even some not so fit looking. I have been guilty of prejudging them based purely on appearance. This past weekend I took a step back to re-examine that line of thinking while realizing they were sizing me up at the same time.

One particular trainer came and spoke to me after the class. She was older than me (so clearly still very young), and admittedly over weight. She told me she has every ability level in her classes she teaches and always has to modify the workout on the spot to make everyone successful. She told me she yo-yo’s with her weight, but has been teaching for over 20 years. Her strength and spirit impressed me most when I was teaching. She was motivating to the others in the class and her determination was apparent.

So what it comes down to is this – if you are looking for a personal trainer or instructor, don’t always judge them on looks or physical appearance first. A good personal trainer or good group instructor is someone who can MOTIVATE you, INSPIRE you and help you reach your goals. Everyone has different goals. Take the time to get to know your trainer or instructor and learn what drives them. Learn why they look like they do. Don’t be intimidated to start a conversation – We love to talk!

Stay happy, healthy and as always, keep moving!

What’s on your radar?

Do you remember the movie “The Rookie ” when Dennis Quaid is standing in front radar sign and he throws the fast ball to get the ball to register the mph of the ball. Well, I had one of those moments on one of my runs last week . My friend and I were running and we were determined to see if we could get the radar to go off. Now, I am not the biggest of people, so I wasn’t sure I could make it happen, but my training partner is about 100 pounds more than me and he was confident we could. So we started running faster and faster waving our arms and guess what happened – boom the number 7 popped up on the sign. I must say that was pretty cool.

If you’re wondering where this is going, I’m about to tell you. It got me thinking about what is on my radar. For instance, my upcoming race, my kids events, my family reunion….

Most of us have a reason why we exercise, try to eat right, etc. There are the typical;

  • I need to lose this last 5 pounds
  • I don’t want my arms to wave
  • My thighs jiggle (come on, you know you have said it)
  • I have my class reunion and I want to look really good

But, have you examined the bigger picture

  • I want to live a long healthy life
  • I have a family history of heart disease
  • I am not at my ideal BMI
  • I have no energy and I want more

We all know that our health and wellness is very important and we each take different steps to make sure we stay around for a long time. So what is on your radar? What number do you want to pop up on that sign? Is it a healthy weight? Is it a good blood pressure? Is it a healthy cholesterol number? Is it a race time?

Find the number you want and MAKE IT HAPPEN!

Get Outside this Summer!

Summer is here – a big YEAH for that. Now that it is nice outside, nobody really wants to go inside to get their workout. I have a few ideas that anybody can do outside and burn calories

  1. Go for a walk!! This is a great way to reconnect with a loved one, an old friend or get to and from that favorite ice cream place you like to visit in the summer (and burn calories at the same time).
  2. Organize a game with family/neighbors – Most of us live close enough to baseball fields, sand volleyball courts or a pool. Schedule a time for adults and kids to go play a little mini tournament or a few games.
  3. Enter a race – whether it is a bike race, road race or tri – try something out of your comfort zone – the benefits will be priceless!
  4. Make up your own 5k – I say this one because I have a big family reunion coming up next month and many of us are active, so I decided we needed our own 5k race. Everyone can be involved whether they are walking, running, water stop, or just course supports. This sets great examples for our kids and may just inspire that sedentary family member to get moving.
  5. Go to the park – I will have more on this in my next post as I was taped for a segment of a local newscasts’ Workout of the Week. Going to the park doesn’t have to be watching your kids – use your imagination and get some exercise.
  6. Dust that bike off – If your bike is still hanging from the ceiling in the garage – take it down! Bike places that are too far to walk, but close enough to bike!

We all know in the Midwest that this weather doesn’t last long – so TAKE ADVANTAGE!! Now go get moving!!!

Dam to Dam 10

So yesterday I ran one of my not so favorite races, Dam to Dam. For those of you not from Des Moines, this is a race that begins at the Saylorville dam and runs to downtown for a total of 12.4 miles (20K). Well, let me tell you about one thing that is always changing in Iowa – the WEATHER!

I got dropped off about an hour and 45 minutes before the race and it was just starting to rain. By the time I made it over the bridge, there was the announcement of “If it begins to thunder and lightning, stay low to the ground and do not touch the rails on the bridge” – serious! My shoes were soaked, I was shaking with goosebumps, and just laughing, because what else do you do in a moment like that!

Once the race started, I had the opportunity to run with a good friend of mine I hadn’t seen in 18 months. It was such a pleasure. We decided to use the Jeff Galloway method of running where we run for 5 minutes and then walk for a minute. My friend has been recovering from a stress fracture and I knew this would help her to hit her goal and finish the race.

The race began at 7am. It was rainy, windy and warm all at once. But I really didn’t care because I was running with a great friend. Many times she told me to just go, but I was not leaving my friend. At one point we ran up on a man who was 76 years old. He started singing and everyone around him sang with him. (I told her we couldn’t get beat by him, and we didn’t).

The last half mile the sun was beating on us. Cathy wanted to walk and I wouldn’t let her. She may have yelled at me. I may have ran backwards to encourage her, the Isiserettes were beating on their drums, I was dancing and waving my arms. And guess what? She didn’t walk – she ran – finished strong – hugged me at the end and told me she was sorry for yelling at me. I didn’t care.

Then, the reason I run was shouted out by another person – this gal said (and I’m sure I don’t have it 100% correct, but close) ‘We all need somebody like you to run with. You are so motivating.” I looked at her and told her “That’s what I do.”

  • I’ll never be the fastest
  • I’ll never be the slowest
  • But I can certainly keep on going!!!

My Youtube Workouts!

I’m not sure how many of you know this, but I have my own YOUTUBE channel. On it, I video workouts that I design for some of my clients. All of the workouts that I put on the channel are done with your own body weight, free weights, swiss ball or bands. In other words – all things you can do ANYWHERE.

I thought today I would share a link to one of my videos. Most of the work outs are designed to be done in increments of 3 repetitions and set of 10-12. I love Interval Training. It is a great way to get Maximal Benefits in Minimal Time!

If you like this one, please feel free to check out the rest and subscribe to my channel so that you know when I have put new material on there. Also, if you have suggestions or more things you would like to learn about, please let me know!!

Top 10

So sometimes I have a bad day, just like everyone else. And sometimes it is hard to pick myself back up. I have a good friend who always told me to keep my “Heather file” of good attributes of mine. Today, I decided I would take that one step further and I want to challenge everyone reading to do the same. Today I created My Top 10. This list is 10 things I think are good about me. These are things that:

  • Nobody Can Take From Me
  • I Own Them
  • I Control Them
  • They are what I think about me!

So here we go, Heather’s Top 10

  1. I am smart
  2. I am funny (at least to me)
  3. I am a good friend
  4. I am a great mom
  5. I am good at my job
  6. I am a good sister
  7. I am a good daughter
  8. I make great cookies
  9. I am a good training partner
  10. I am a good writer

I know I sound a bit Stuart Smalley, but hey, what can I say. There are times we all need a little lift and some positive affirmations!

I challenge you ALL – Make your Top 10! If you are having a bad day, take them out and read them. If you doubt yourself, take them out and read them. If you just want/need to feel good, take them out and read them!

So go ahead now – make your top 10 and I would love to hear from you and how they worked!

My Own Worst Enemy

One of my two jobs I GET to do is to be a Corporate Wellness Coach. What this means is that initially I go in and do biometrics which consists of height, weight, waist and hip circumference (determiner of future risk disease), body fat and blood pressure in a given company. We also have blood drawn to check out the key trouble spots such as cholesterol, triglycerides and fasting blood glucose. Once all this is done the patients are placed into categories of Critical, high risk, moderate risk and healthy. I would say that less than 10% of the people who go through these screenings are in the healthy range and that is scary news to me.

When I start the coaching process, I help people take a good look at their nutrition, their exercise level and their overall quality life. I am always big on goal setting. Once we set these goals, one of the questions I ask has to do with potential roadblocks. The one that seems very constant is this: WE ARE OUR OWN WORST ENEMY! We all know what to do. We all know we need to do it, and most of us have a pretty good idea how to do it. The IT is to be healthy, exercise and eat right to ensure a long, healthy life. Our mind can be very powerful!

At first, I have to build the trust factor when I work with someone. Once that is done, a beautiful thing happens – change. I am in the business of changing lives. The bottom line is we hold the power to control what we eat, how much we eat, if we exercise, how much we exercise and how healthy we can be. I always say there are 3 things we cannot change:

  1. Our Age
  2. Our Genetics
  3. What we have done in the past

Beyond that, the sky is the limit – don’t be your own worst enemy, be your biggest fan!