HLWatkinsFit

My goal is to help others become the best and healthiest versions of themselves! The journey is meant to be enjoyable and balanced!

To teach real and sustainable approaches to both nutrition and training that you can fit into YOUR lifestyle. I offer a variety of programs from one time custom macro calculations to 8-12 week macro coaching programs which entail custom macros, a Macro 411 Guide and weekly check in assistance to help you reach your goals and find that balance with nutrition. I also have a self-guided home workout plan with video demonstrated movements available. The most popular program is the 6-8 week fitness challenges. These include 6-8 weeks of programmed workouts that can be done from anywhere with minimal equipment and include video demonstrations weekly... both a Home and Gym guide option. Nutrition guidance and weekly recipes and meal ideas are provided as well as the option to add on your custom macros into the plan. This is more of a "coached" program as I am available for support throughout. It also includes a private Facebook accountability group filled with a supportive community of women who are participating in the challenge along with you! There are weekly mini challenges to challenge you in different areas each week along with giveaway prizes and an overall transformation winner at the end who receives $1,000!

03/04/2026

Protein steals the spotlight, but hot and healthy girls eat their fiber, too! Fiber is one of the most important nutrients for overall health and longevity, but less than 5% (😮‍💨!!) of american’s are consuming enough… Let’s change that!

Women, especially in the perinatal or postpartum phase, consuming enough fiber is one of the simple ways you can support your pelvic floor! It also helps keep you full/satiated so if you are somebody who is trying to lose weight… you’ll want to prioritize this! Sick often? Fiber acts as food for the good gut bacteria which supports your immune system!

comment ‘fiber’ and i’ll send over my fiber cheat sheet with more sources and nutrition facts.

01/10/2026

hiii guys, I’m Heather! It’s been a long time since I’ve done a proper introduction here, so I wanted to share a little about who I am and what I do.

I’m 34, an RN who turned a passion for health and wellness into my career. I’m an online trainer who specializes in pre/postnatal fitness and a nutrition coach. I love to help women build strength through different seasons of life, learn how to fuel their bodies in a way that supports their goals AND life while building confidence along the way.
 I’m a mom of 3 to Amelia (8), Cooper (5) and Emmett (1)! I fell in love with their dad, Ethan, when I was 16 years old. Got married at 19 and are celebrating our 15 year anniversary in just a few months.

I’ve learned through motherhood and seen first hand with my background in neonatal ICU nursing that when a mom feels supported, nourished, strong and is healthy (both physically and mentally) that it ripples and directly impacts the whole entire family. This plays a big role in my coaching and I feel so grateful to support women in some of the most vulnerable and transforming seasons of their lives! 🥹🤍

Some other little tidbits:
- I’m a Christian. Infertility strengthened my relationship with the Lord and for that, I’m thankful for it
- Grew up on a farm and am one of 7 kids. My first job was on the farm pitching melons and picking strawberries 😅
- Played multiple sports in high school, but didn’t begin to strength train consistently until 2015
- I love whole milk vanilla lattes, baking sourdough and doing anything outdoors
- Competed in HYROX this past year and discovered how much I love training for & competing in something specific! TBD what’s next
- I believe movement, fresh air and whole foods are some of the best medicine and that childbirth and breastfeeding are some of Gods most incredible designs
- I used to be a type A perfectionist, but through motherhood (and specifically, the third child).. i’ve softened into more of a type B/C 😜

What you can expect from me is a mix of everyday life, motherhood, faith, fitness along with coaching—because I don’t believe these things need to be separate!

Do we have anything in common?! Thanks for being here!!

01/09/2026

as cliche as it sounds, mindset really does make the biggest difference in the journey! With it being the New year and many wanting to create a lifestyle change — sometimes it’s not about doing MORE things, but just changing the way you think!

12/30/2025

There are no quick fixes or short timelines to real, sustainable progress. If it sounds too good to be true.. it likely is! 🤍

Confidence and feeling proud of yourself comes from investing in and committing to the process — doing the hard, yet rewarding work!

Can you relate with or need to hear any of these?!

12/19/2025

Love yogurt bowls and this exact combo has been on repeat all week — packed with protein and fiber and so yummy! Let me know if you try it! 👏🏼

If you’ve never combined cottage cheese and greek yogurt, here is your sign to do it! Easy way to boost protein without needing protein powder.

Granola is cinnamon PB and is 20/10

Adjust portions to accommodate your individual needs and if you don’t know what that is, I can help with that! 🤌🏼

12/12/2025

Protein gets the spotlight, but you NEED adequate fiber, too!

Here’s an example and option that doesn’t take a lot of time, leaves you full and satiated for hours and with staple items you can keep stocked. 🤝🏼

Sources of fiber here:
Oats (6g in the Farmers we know brand)
Flaxseed (1.5g per 1T)
Frozen berries (~3g in 1/2 cup)
peanut butter (1.5g per 1T in crazy richards brand)
= 12 grams!

Recommended daily amount of fiber is 14g per 1,000 calories consumed which lands the *majority* of women around ~25-30g a day and men around ~30-40grams…. but only 5-7% of american’s are consuming enough regularly. 👀

Fiber plays a large role in digestion/gut health, blood sugar management, appetite control.. fat loss and it’s directly linked to longevity. Gotta prioritize it.

Save & let me know if you try this simple meal!

12/10/2025

Whether you are brand new to strength training or beginning again… here’s exactly what i’d do. We tend to overcomplicate a lot of things…. strength training really is simple.

Start small, master the basics, fuel your body well, lean into repetition and remain consistent.

Avoid shiny object syndrome (aka program hopping) and commit to a program focusing on progression, not perfection.

If you’re currently in the app, drop below which one you’re following! 👇🏼 If you’re not, free 7 day trial linked in my bio to join us!!

10/29/2025

Which one did you need to see the most?

These are things i’ve learned along the way. Change is a process. It takes time, patience, consistency! Overtime the habits compound. Keep showing up! 💛

07/11/2025

Just checking in on ya because i’ve needed a few of these reminders myself at some point in the past!! Which one did you need to see the most?! Let me know below!

inspo from: 👏🏼

04/02/2025

A day of eats, but make it a “our-refrigerator-is-currently-out-of commission” version 😅 — so this is all with freezer & pantry items. Hope you find this helpful for ways you can still prioritize high quality protein and fiber sources even when you need to lean into convenience based options a bit more!!

My general goal is building meals around a protein and fiber source as this supports hormones, muscle, energy, better digestion, etc. Without being able to keep fresh items on hand — I stocked up on some pantry/freezer staples to continue making that possible & so we aren’t leaning on drive thrus, takeout or overdoing it with bars/shakes until it’s repaired. 😆

I do not always track, but this particular day I ended around 150g protein and >30g fiber.

Main Protein Sources:
- Bone Broth Hot Chocolate (bone broth, milk & protein powder)
- tuna
- Frozen Sockeye Salmon
- beef stick
- Edamame

Main Fiber Sources:
- frozen wild blueberries
- chia seeds & flaxseeds
- oats
- sourdough bread
- apple
- avocado
- Frozen Shelled Edamame

Usually have a dessert at the end of the night as well, but we had dinner pretty late so we nixed it!

03/21/2025

and also… postpartum is more than just 6 weeks!

Recovery is a gradual process. No matter what your fitness level was before, focusing on building a strong foundation is key to becoming even stronger after babies! Proper rehab, gaining consistency with healthy habits, rebuilding strength, prioritizing muscle and fueling well pays off!

02/06/2025

Postpartum Wellness Series RECAP 💛

Postpartum is a JOURNEY + these are a roundup of some habits that have personally helped me to feel and function my best as well as what I recommend and help 1:1 clients with! These aren’t just exclusive to postpartum as really they can benefit anyone!

+ Spending time in the word and pelvic floor PT 🥇

Which one of these was YOUR favorite or one that you are wanting to start incorporating? 👇🏼

spending

Address

Columbia, MO
65201, 65202, 65203, 65211

Website

http://www.hlwatkinsfit.com/

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