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Coach Heather: Mindset Over Motivation

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Coach Heather: Mindset Over Motivation

NASM Certified Personal Trainer, Certified Nutrition Coach, Certified Corrective Exercise Specialist.

My passion is empowering others to become the healthiest version of themselves, inside and out!

12/16/2025

🚨 NUTRITION TRUTHS I wish more people knew (and that old Facebook memories are reminding me to shout from the rooftops again) ⬇️

1️⃣ Carbs don’t make you fat.
2️⃣ Fat doesn’t make you fat. In fact, your brain needs fat to function.
3️⃣ FRUIT doesn’t make you fat. Please stop fearing bananas. 🍌
4️⃣ Eating in a calorie surplus is what causes fat gain. It’s not about one food group — it’s about total intake.
5️⃣ Metabolism isn’t one-size-fits-all. Just because your best friend’s cousin’s mom eats 2,000 calories and loses weight doesn’t mean that’ll work for you.
6️⃣ If you’re not losing fat, you’re not in a deficit. It’s not personal. It’s physics.
7️⃣ Hormones DO matter. But they don’t override the laws of thermodynamics.
➡️ If you’re eating 1,200 calories and not seeing fat loss, it’s time to work on your hormone health — not cut more calories.
8️⃣ Protein is important…
BUT…
9️⃣ FIBER might be even more important.
Colon cancer is on the rise, and most people aren’t even close to getting enough fiber. Gut health matters. Stop neglecting it. 💩

🔥 The bottom line: Nutrition is nuanced. No one food is the enemy. Educate yourself, listen to your body, and stop falling for fear-based food myths.

Thanks for coming to my TED Talk. 🎤💥

12/10/2025

Things aren’t always what they seem…

12/05/2025

Hear me out: GLP-1s are NOT a quick fix. They are an amazing tool for anyone who has experienced diabetes, food noise, insulin resistance, and PCOS, among other things. As studies on these drugs continue they find more ways that they are beneficial. They help with cardiovascular health, obstructive sleep apnea, and possibly even cognitive health.

Ozempic, Wegovy, and Mounjaro have transformed how we treat diabetes and manage weight. These medications mimic a natural hormone that helps regulate blood sugar, appetite, and metabolism, leading to improved heart health, energy, and sustainable results.

But here’s the key: they must be prescribed and monitored by a licensed medical provider.
Unfortunately, multilevel marketing and pop-up telehealth groups are now selling GLP-1s without proper evaluation or follow-up. This puts people at risk of side effects, counterfeit medications, and dangerous dosing errors.

👩‍⚕️ When prescribed correctly, GLP-1s can be life-changing.
⚠️ When sold through marketing groups, they can be life-threatening.

✅ Choose a healthcare professional who:
• Reviews your medical history and lab results
• Screens for risks like pancreatitis or thyroid disease
• Uses only FDA-approved medications
• Monitors your progress and adjusts safely

Your health is not a business opportunity, it’s personal.
Work with a trusted medical provider who prioritizes your wellbeing, not your wallet. 💙

02/16/2025

What I eat in a day for fat loss, Sunday edition:

Meal 1:
Low carb/high fiber tortilla, 1 whole egg, 150g egg whites, 54g cottage cheese, diced peppers, spinach, 100g strawberries, 75g blackberries. Not pictured: 2 tbsp nondairy half and half with my coffee.

Meal 2:
3 oz turkey breast, 1 slice Swiss cheese on homemade cranberry orange walnut sourdough and a 20g protein Greek yogurt

Not pictured: tall skinny vanilla latte from Starbucks

Meal 3:
3 oz grilled chicken, 14g feta cheese, 28g tzatziki, banana peppers, pickled red onion. Not pictured - one heart truffle from my Valentine’s chocolate stash

My grand total was 1529 calories, 136g protein (without any protein bars or drinks), 28g fiber. I was full all day!

I promise, you don’t have to starve to be in a calorie deficit!

02/03/2025

I changed my mind about the scale.

I used to tell my clients to stay off the scale, and only weigh in once a week or once every other week.

Now, I tell them to weigh in daily.

Why?

Because trending matters. If you weigh in once a week and the day you weigh in you are holding on to extra water and don’t see progress, you are going to get discouraged. Instead of recognizing that over the course of the week you have lost a pound, you will potentially see that on that particular day you are right where you were at the start of the week.

If you weigh in daily and focus on how your numbers are trending, you are going to become used to the daily fluctuations. You will be able to recognize that as you average out your numbers for the week you have actually made progress.

Nothing is a perfect fit for everyone and you have to do what works for you, but I have found a lot of success with clients once we switch to this method!

05/10/2024

We have a whole lot of new followers and I wanted to take a moment to share a little about what we are all about!

What you will find here:

✔️Support
✔️Encouragement
✔️Shoutouts
✔️Tips
✔️Recipes
✔️ A few things I have learned on my own journey that helped me get off the diet rollercoaster
✔️Occasional words of wisdom.

What you WON’T find:

🚫 Diet culture
🚫 Quick fixes
🚫 Demonizarion or assignment of moral value to foods or food groups
🚫”Magic” exercises that supposedly grow your glutes and “snatch your waist.”

Most importantly,

🚫 Pictures of me posing in various states of undress, bikinis, sports bras and b***y shorts, etc.

I created this page to help people. Period. There are plenty of “influencers” out there who have amazing bodies and share just about the whole kit and kaboodle with the internet to draw in followers. That will not do a single damn thing to help you navigate the information sh*tstorm you have to swim through to try to get legitimate information on how you change your life and relationship with food for good.

What someone else’s body looks like has nothing to do with YOUR body. We could eat the exact same thing and do the exact same workouts every single day and your body will still look like YOUR body and my body will look like mine and that has nothing to do with your journey.

I am so grateful that you are here, that you clicked that “follow” button, and I take the responsibility of giving you the most accurate and reliable information I can find very seriously.

Feel free to reach out any time if I can help you find your way!

💜💜 ~ Coach Heather

05/08/2024

It’s that time of year! The college kiddos are home for the summer, which means mom/daughter workouts! My client had her daughter join for her session this morning to show her what’s she’s made of, and my own little joined me for a killer leg day! The family that sweats together, stays together!

04/15/2024

Watch your wraps!

If you are counting macros, be aware of this little trick.

The label says the calorie count is one thing, but when you calculate it by the macros, there are almost twice the calories than on the label in some instances!!

How do they get away with this? They calculate the calories using “net carbs,” a term used mostly by people doing a ketogenic diet, which is the number of total carbohydrates minus the amount of fiber. They then use that lowered number of carbohydrates in calculating the total number of calories in the product.

If you are watching your overall calorie intake and not eating ketogenically (which I don’t recommend anyway unless you have a medical condition that requires you to do so), this can definitely impact your progress! Fiber does not negate the number of overall calories in any given food.

Keep your eyes open and find a macro tracker that allows you to add foods by macros, not just the label!

03/24/2024

This was such a great week with my clients, and a reminder that sustainable progress takes time and isn’t always measured by the scale!

CR was taken off of her last diabetes medication for good, and fit into a dress that had been sitting in her closet with tags on it for a very long time.

JB has been frustrated that the scale hasn’t moved but has lost THREE inches off her waist alone in six weeks!

LW is down 50 lbs in 14 months, her body has completely changed, and has graduated to more intense workouts that, despite her thinking she is going to die halfway through every single one of them, she is barreling through even with an injury!

Those are just three of many examples of how success isn’t only measured by the scale. Hard work pays off, even if the payoff comes slowly! And for the record, all three of these clients are over 45!

I am SO proud of all of my people! Thank you all for showing up, giving your best (which looks different every day!), and for trusting me to help you on your journeys!!

02/17/2024

THIS is why I train my clients, especially my seniors, with FUNCTIONAL exercise! It is SO, SO important to improve and maintain the ranges of motion we use in daily living ❤️❤️

02/11/2024

Five minute breakfast!
396 calories
6g fiber

Two egg, one egg white omelette with one slice of Gouda cheese
3 Jones Chicken Sausage links
90g strawberries
50g blackberries

It doesn’t have to be hard to hit your goals! Keep it simple!

Address

117 E Main Street
Moncks Corner, SC
29461

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