Heather Frey is one of those SUPER inspiring women – you know – one of those people that if you were lucky enough to see them in person you would get all nervous to go up and talk to them? Heather is a Mom, Figure Competitor, Artist, and President of her OWN Online Business. With SO much going on its amazing Heather has time for herself. But as you will read, that is one of the keys to her success…realizing that making time for “Heather” was the only way she would be able to be the BEST that she could be.

Let Heather tell you how she made herself the BEST that she could be….

Womens Ab Workout: Tell us more about yourself. Who are you?

Heather Frey: I am you, and all of your readers. I am the struggle we’ve all been through or are going through. I’ve been heavy, thin, fit, and unfit.  I’m no different. I just finally figured out how to balance all the important fitness factors (resistance, cardiovascular training and nutrition) as they pertain to my life and body. I just finally got sick of struggling and sick of beating myself up, so I decided I had enough. I did that by using the most important muscle, though the most resistant, my mind.

My first career, only put on hold hopefully, is as an artist. My “girls” reflect that inner desire we all have to find peace and joy in our lives. It gets harder as life gets more complex so my art is a reminder of our own value and strength.

WAW: How long have you been training and what are your goals and aspirations in the fitness industry?  (PS – that picture is REALLY Heather – check out her after pics below!)

HF:  I’ve been working out for over 20 years, but I’ve been “training” since 2006. I met a girl at my gym with a body to die for. I looked at her and told myself “I want to look like that”. It turned out she was a Figure Pro. Over time, we became very good friends and she encouraged me to compete. Compete in what? I didn’t even know what Figure was. But she showed me exactly what to lift, how many times, how heavy, what to eat, and holy barbell…transformation! I could hardly believe it myself. Don’t get me wrong, it was HARD work, but I became addicted to the results. For the first time ever, I could actually SEE my hard work and not just stay in a holding pattern.

What are my aspirations in the fitness industry? To have every amazing fitness professional from personal trainers, to group fitness instructors, sports rehab specialist, pre-post natal trainers, sports specific trainers and coaches, and all special and unique trainers in between to be a part of our SmashFit Team and make them available to EVERY person who is ready, wanting or just thinking about getting fit or taking their fitness to the next level. I want SmashFit to start get us all to wake up and simply grab our health back!

I have also been named the Spokesperson for The Weekly Fitness Challenge, a global movement to get people HEALTHIFIED and FIT! The problems we could solve if we could reduce or eliminate our collective weight related health issues. My aspirations in the fitness industry are to pull together as many experts on health and nutrition as we can throughout the world and see if we can’t start making some serious changes.

WAW: You are a Mom, Figure Competitor, and an Online Business Owner (Smashfit.com) – what was your motivation to start working out and get into fitness?

HF: I’ve always been athletic. I was a gymnast growing up so since there isn’t adult gymnastics (though I’m working on it at my daughters gymnastics gym , I had to find some release for my inner athlete and working out was it. It wasn’t until a few years ago, that I found out getting into super shape was a sport!

WAW: What was your inspiration to start your online fitness business Smashfit.com?

HF: My inspiration was two experiences. The first was watching my friend, struggling with her weight; hire a trainer at my gym who just happened to be this gorgeous woman. All the guys flitted around this trainer distracting her from my friend (poor training for sure) and knocking my friends confidence to the ground. Bad match. She ended up leaving the gym. I don’t think she ever came back.

The second inspiration was my own experience. What a HUGE difference it makes to have an expert standing in front you and telling you what YOU need. Again, the results were amazing to me. I encourage everyone who is starting their fitness journey or those who want to take their fitness to the next level, to hire a trainer! They’re too expensive? Well how much did you spend going out to eat last month? Or on books, magazines and CD’s you don’t look at? Or the gym membership you don’t use? If you took that money and applied it to a professional to give you exactly the information YOU need, the results would shock you. They did me. That’s why I created SmashFit!

WAW: To get into great shape, as yourself, you must be pretty particular about your training.  How would you describe your training? Are you into body part training or full body training? Why?

HF: I would describe my training as very focused. I love my gym and have a lot of friends. I have small children, so adult interaction is crucial to stay grown-up like. BUT, when my headphones are on and I’m in my zone, I pretty much stay there. I focus on each muscle I am using and squeeze to make sure I get it extra strong! I focus on my form and what I want the muscle to do and look like. My strategy is a body part (or two) a day. For competition, I need to make sure I hit each one, so this helps me stay “organized”. This said, I think all over workouts are incredible and now that I am the size I want to be, I do venture out into all-over fitness when I get a chance. I do cardio 6 days a week, and ride my bike hard a few days a week for double cardio days…and love it.

WAW: One of the biggest parts of fitness, whether training for a figure competition, as you have done, or just trying to lose weight and get a flat stomach is a DIET. What does your diet look like? What are three tips you can you offer women who are trying to change their eating habits/diet to get in shape?

HF: I like to call it nutrition. The word diet has gotten a bad wrap over the years and seems to conjure up thoughts and feelings of “restriction”. Often when we think of a “diet”, we think of it as a temporary strategy to lose weight, but inevitably people tend to go back to their old ways and regain their weight. Diets just don’t work in my opinion. I focus on my NUTRITION and what will get me the results I need to compete, stay healthy and remain hunger-free.
My nutrition basically consists of chicken, fish, egg whites, oatmeal, sweet potatoes, quinoa, asparagus, green beans, romaine, and spinach. I eat 5-6 small meals throughout my day making sure to have a protein and carb at ever meal. I take fish oil and flax to get the essential Omega-3s.

Three tips to begin your TRANSFORMATION!

1. Get rid of processed and sugar foods. Stop buying sweetened foods, white bread, snack crackers, etc. They are loaded with sugar and sodium.
2. Start PLANNING what you are going to eat and have it ready! I make a ton of chicken and steamed veggies for the week so I only have to cook once!
3. Stop eating the food you look at and say “I shouldn’t eat that”. THAT alone will make a big difference in reducing your caloric intake.

WAW: What are your four favorite exercises for lean, sexy legs?

HF: Lunges, lunges, lunges and lunges! Side lunges, short lunges, long lunges, long lunges with a kick, pulse lunges, lunges with jumps in between. Did I mention lunges? Certainly I do many different leg exercises but for over-all tight, lean legs the lunge rocks. It hits the quads, hamstrings, glutes, and hips. Also great are the Leg Extension machine, Squats, and Hamstring Curl machine.


WAW: I love that you have your “How to Juggle Sixteen Things at the Same Time and Still Retain Your Sense of Humor” Certification – how do you make sure that you have time for your fitness routine/training and healthy eating?

HF: Working out is as part of my day as taking a shower. Sure you could skip a day here and there, but you just don’t feel right. I MAKE the time. If I can’t go in the morning (the best time for me), then I go at night after my kids go to bed and drag myself in there, like it or not.

WAW: What advice can you offer other women to help them “juggle sixteen things at the same time and still retain your sense of humor”?

HF: Simply, make it happen. You are AS important as your children, your husband, your friends, and your job. Women tend to put themselves at the end of the line when it comes to doing things for themselves then wonder why they are tired and sad. You simply have to cut in line and make yourself a priority. That doesn’t mean you are selfish…getting healthy is not selfish! It’s simply getting your body and mind in the best possible shape so you can give the BEST of yourself to your loved ones. I am a better, stronger, happier and more energetic Mom than I was when I began the motherhood journey 11 years ago with my first daughter.

WAW: Where can we find more information out about you?

HF: You can check out my bio on SmashFit.com and read a bit about my own revelation.