SEMI-CUSTOM PROGRAMS
EXERCISE ON YOUR OWN
We approach our Semi-Custom programs with the same philosophy utilized when you train with Heather, just without the one-on-one coaching. We have taken the most successful parts of our In-Person programs and incorporated them into our Semi-Custom programs. Years of experience training weight loss & body recomposition clients are central to the approach Heather takes with Full Body Burn and Full Body Fit. And, her Mobility Programs leverage her specialization in Corrective Exercise to improve joint function and mobility, reduce the risk of injury and address pain associated with postural deficiencies.
FULL BODY BURN
WEIGHT LOSS PROGRAM
Lose Weight & Feel great with a sustainable 12-week system which includes Two 6-week Progressive Phases. Each Phase includes a Total Body Strength Workout, a Fat Blaster HIIT workout, & 5-minute CORE Circuit. This program is designed to take the guesswork out of strength training! Instructional videos including “How to Strength Train 101”, so you can exercise safely & effectively at home with minimal equipment. Nutrition Instructional Videos & Guides to help you kickstart that sluggish Metabolism without starving. I also teach you how build your Baseline & develop actionable Goals.
Designed for:
Novice or New to Strength Training
Any Fitness or Skill Level (can’t do a push-up, NO Worries)
In-Home or Gym via my FENIX Fitness App
Requirements:
Small Hand Weights, Kettlebells, or Resistance Bands
Area the Size of a Large Fitness Mat
FULL BODY FIT
STRENGTH BUILDER
Learn how to Lose those last few stubborn pounds & build strength while getting lean with a sustainable proven 12-week system which includes Two 6-week Progressive Phases. Each Phase includes a Total Body Strength Workout, a Shred HIIT workout, & 5-minute CORE Circuit. This program is designed to take the guesswork out of strength training! Instructional videos including “How to Strength Train 101”, so you can exercise safely & effectively at home with minimal equipment. Nutrition Instructional Videos & Guides to help you kickstart that sluggish Metabolism without starving. I also teach you how to start winning & begin believing in yourself with Instructional videos to build your Baseline & develop the correct Goals.
Designed for:
Novice or New to Strength Training
Any Fitness or Skill Level (can’t do a push-up, NO Worries)
In-Home or Gym via my FENIX Fitness App
Requirements:
Small Hand Weights, Kettlebells, or Resistance Bands
Area the Size of a Large Fitness Mat
LOW BACK PAIN
MOBILITY
Do you suffer from Low Back Pain? If you have Excessive Lower Back Arch & Forward Tilt of the Pelvis...this PROGRAM is for you!
Learn how to properly Foam Roll & Static Stretch to become more flexible, reduce pain, & increase overall mobility & quality of life! Poor flexibility can decrease performance & increase risk of injury. Research has shown that flexibility training may decrease low back & joint pain. As we age our body naturally becomes less limber, our connective tissues become less elastic, and years of repetitive motion, sitting, or injuries create muscle imbalances which affect proper joint mechanics. This Program will address your Specific Muscle Imbalances with Custom Flexibility Exercises coupled with Custom Strength Exercises.
Program Includes:
Foam Rolling, Static Stretching, & Strength Exercises
Programmed on Your Calendar via my FENIX Fitness App
12 Week Program – In-Home or Gym
Equipment Needed:
Foam Roller
HEAD & NECK PAIN
MOBILITY
Do you suffer from Migraines or Headaches? If you have a Forward Head or Rounded Shoulders...this PROGRAM is for you!
Learn how to properly Foam Roll & Static Stretch to become more flexible, reduce pain, & increase overall mobility & quality of life! Poor flexibility can decrease performance & increase risk of injury. Research has shown that flexibility training may decrease head aches & joint pain. As we age our body naturally becomes less limber, our connective tissues become less elastic, and years of repetitive motion, sitting, or injuries create muscle imbalances which affect proper joint mechanics. This Program will address your Specific Muscle Imbalances with Custom Flexibility Exercises coupled with Custom Strength Exercises.
Program Includes:
Foam Rolling, Static Stretching, & Strength Exercises
Programmed on Your Calendar via my FENIX Fitness App
12 Week Program – In-Home or Gym
Equipment Needed:
Foam Roller
FOOT & SHIN PAIN
MOBILITY
Do you suffer from Shin, Foot, Heel Pain or have Plantar Faciitis? If you have Excessive Foot Pronation (flat feet), Knee Flexion, Internal Rotation, & Adduction ("knock-kneed")...this PROGRAM is for you!
Learn how to properly Foam Roll & Static Stretch to become more flexible, reduce pain, & increase overall mobility & quality of life! Poor flexibility can decrease performance & increase risk of injury. Research has shown that flexibility training may decrease head aches & joint pain. As we age our body naturally becomes less limber, our connective tissues become less elastic, and years of repetitive motion, sitting, or injuries create muscle imbalances which affect proper joint mechanics. This Program will address your Specific Muscle Imbalances with Custom Flexibility Exercises coupled with Custom Strength Exercises.
Program Includes:
Foam Rolling, Static Stretching, & Strength Exercises
Programmed on Your Calendar via my FENIX Fitness App
12 Week Program – In-Home or Gym
Equipment Needed:
Foam Roller
What people say
testimonials
I could not have found a better personal trainer than I did when I met Heather Fries… She was great about utilizing those few items that I already had in my so called ‘gym’… I no longer had migraines. I was stronger, more flexible, and I lost 8 pounds!
Having Heather come to my home was an important factor for me. From the start Heather has been an incredible support–listening carefully, encouraging unfailingly, and challenging appropriately. Heather knows what she’s doing. So far I have lost 20 pounds and 20 inches and I feel like I have discovered the fountain of youth!
I worked with Heather for 12 weeks. I have a really bad knee and she tailored my workouts to make my muscles stronger around my knee. Working out with Heather helped me finish a full marathon. I would recommend her knowledge and skills to anyone at any level.
On Heather’s program, I lost 42 lbs and 33 inches in 9 months. Beside losing the weight and the inches, I liked seeing the small improvements like being able to get out of the car easier or climbing stairs.
Heather is the gift that just keeps on giving…I’ve been a lifelong exerciser but could never figure out how to build my core until I met her. She developed a program that I could do virtually from home and I’ve never felt stronger! Her personalized approach helped me learn to strength train and best of all, she made it fun!
