FEBRUARY 2014

Training Tips to Paddle Forever!

Check out an article I teamed up with Rapid Magazine on! Don't forget to watch the video.

FEBRUARY SPECIAL

 

The Month of Sharing

Group Fitness Coaching

10 sessions for $500

*2-3 People in your group

* At least 2 sessions per week

* In-home (add 25%) or Strawberry Mountain Gym

     

* One-hour sessions.

* Consultation FREE

* Expires 3 months after first session.

       

* Your group splits the cost. If you have 2 people in the training session your cost is $25/Session. If you have 3 people in your training session your cost is $17/Session.

       

For more information please e-mail hherbeck@yahoo.com or contact Strawberry Mountain Gym at (509) 493-1316.

A LITTLE PEEK, WORKING HARD BEHIND THE SCENES.

 

STAY TUNED

 

ATHLETE'S CORNER

  

FEBRUARY 2013

Our Athlete of the month is KIPSY

Here is her story:

 

"My journey started a few years back when I realized how difficult it was for me just to even go for a walk. I knew I needed to make a change. I knew this was not something I was going to be able to start on my own. I made the decision to work with a personal trainer to help me get on the road to becoming physically fit. I made the commitment to myself that I would do this for 90 days. No matter what, I would not quit. So it began with Heather Herbeck. Let me tell you that first month was not easy but with Heather’s encouragement and commitment to me I started to see the results. By the end of the 90 days exercise was now a part of my life. I am not saying that my journey has not been without some up and downs. Today I am on a good path with my work outs. Yes, I am still working with Heather. I love the interval training she does with me. Some of the exercises include Wall Balls, Ball Slams, Kettle Bell Swings, Squats, and more. Oh and she does make me do Burpees. Those are not my favorite but I have to say I am getting better at them. I am 56 years old and I am in great physical shape. My best advice is to make the 90 day commentment and I promise you will see a change."

 

~ Kipsy Hood River, OR

 

 

Love these!

 

 

 

 

 

 Valentines Day fruit notes.

 

 

 

 

"Heather, I want to thank you for changing my life. I remember asking you if a 66 year old man could really benefit from an organized training regime. Your answer was so positive and reinforcing that I decided then and there to try a package of 10 sessions. Eight months later, I am living my life like I was 50. My range of motion has increased, my cardiovascular has improved so much I've returned to doing activities I thought I would never do again. My balance has improved so much that I can surf again. Not to mention my strength has improved to the point I find myself lifting and carrying objects that I haven't moved in years. What amazed me was your ability to change my exercises as I gained strength and flexibility. When I hurt myself at home how you changed my exercises to speed my recovery. The teaching you did to help me understand what my body was telling me was outstanding."" I've tried training with friends and I can't believe how wrong I've been doing so many of the exercises. What is fun now, I have surpassed all the weights that I used to lift incorrectly and my flexiblity has increased. If you are serious about improving your life, give Heather a call.

 

Dave Poucher, Mayor

City of White Salmon

Client Reviews

Myths in Fighting Obesity

* small lifestyle changes are enough
* setting realistic goals is the best approach
* rapid weight loss is ALWAYS bad
* people must be ready to change
* breast-feeding helps prevent obesity

Find out why these are labeled "myths" throughout the next few weeks. Check in regularly.

Busted!

 #1: Small lifestyle changes are enough While small changes are a great start, as our body adapts to our exercise routine, we may have to work even harder and take more calories out of the diet to continue making progress. It's all about training our body to continually have to adapt.

YOU DON'T NEED A

NEW YEAR

TO MAKE CHANGE...

ALL YOU NEED IS A

MONDAY

 

MAKE THIS WEEK THE WEEK YOU CHANGE YOUR LIFE

I always encourage people I meet to NEVER make New Year's Resolutions (Personally, I hate them). Instead, make New Day's Resolutions.

ATHLETES

EAT & TRAIN

THEY DON'T

DIET & EXERCISE

 

 

Everyone is an Athlete. Stop what you are doing right now and repeat, "I am an athlete." Now eat and train like one.

SQUAT IT OUT

  

FITNESS

FEBRUARY,4th 2013

SQUATS!!!! Love them and here's why YOU should too!

GONE A LITTLE TOO FAR?

  

HEALTH & IMAGE

FEBRUARY,5th 2013

"Being healthy" doesn't mean "being skinny"...

As a personal trainer my job is #1 ~ to build self-confidence and self-love in my client and to get them to a healthy mind set about them selves and their body.

 

THIS

  

MAKES ME A LITTLE SAD IN THAT THIS WOMAN STILL HAS AN UNHEALTHY BODY IMAGE.

Reunited & Healthy

2/25/24

Thought I'd stop in and visit my sister in her group exercise class during my visit home. This mom of 4 (ages 9-17) is a ball of energy and makes class so dang fun ~ a true sign of a great instructor and motivator. Proud of her for helping people become healthier. (But blaming her for not being able to walk or raise my arms today . . . SO SORE)

          

WEEKLY TOPICS OF FEBRUARY 2014

NOT SO SWEET

    

BACK PAIN?

    

It's easy as this: POSTURE CHANGE

        

Don't thing "oh, they are young, they can eat ANYTHING, they will burn it off!" AND, don't reward your kids with CANDY!!!!!

A lot of kids these days aren't as active. Teach your child healthy habits of good eating and an active lifestyle in their young, developing years.

        

Do you train to BE an athlete? Or do you train to LOOK like an athlete.

    

KEEP ON MOVING!

    

HEALTH & FITNESS

              

FEBRUARY, 23RD, 2014

            

Had to fly home for a family function, so you can imagine lots of visiting, sitting, eating. So, how do you stay active during a time like this? I did a 25 minute workout session in my Grandma's living room consisting of push-ups, squats, burpees and ab work. Still sore from that . . . Then, yesterday made a point of shoveling out my parents drive-way instead of using the snow blower and finishing the day with some sledding. Little things like that keep us fit and healthy if a gym isn't available! There is NEVER a good excuse to NOT move..