Heather White Coaching - Training & Nutrition

THANKSGIVING. It’s Nicholas’ first one and even though I cant be with my family or gather with all my American friends here, we still have to celebrate! One silver lining of corona is the normalizing of exercising on zoom so I’m doing is a thanksgiving zoom yoga!!! 9:00AM for my east coasters in the states and 15:00 for Amsterdammers. I would love to help you start your holiday with a bit of movement and a moment for gratitude. Plus I want to live vicariously through the thanksgiving vibes on what is here just a Thursday! If you want to join please DM me for the link. Can’t wait to see you! 🦃 🧘🏻‍♀️

Motherhood and Sacrifice...

Back in 2019, pre-motherhood and pre-corona, the idea was that after giving birth I would come back strong and continue to build my beloved online business. I was so looking forward to continuing what I was having a blast doing; online seminars, nutrition coaching and personal training.

Then 2020 happened and it became clear: my efforts were needed elsewhere.
Being a mom first, and business-owner second, it was clear that trying to work for my husband's business and build my own simultaneously was not going to work out. And so came my first big sacrifice of motherhood.

The good thing is I am still able to do all the things I love, just under a different name. I manage a team of awesome trainers, give group lessons and personal training, provide nutrition coaching, operate the social media and the internal blog, and constantly brainstorm about how to make the business a big success.

And here is where I invite you to join me on my new journey! If you are in the Amsterdam area, come check out the amazing community at And if you are still hoping for some yoga classes, that's also part of this 😁

This Wednesday I will be hosting a livestream lunch-time yoga lesson at 12:00 Amsterdam time. (That's 6AM for my USA East Coasters!!) This will be a spicy 45 minutes of sun salutations, balancing postures and a restorative floor series. There's no need to register just DM me for the zoom link and meet me on your mat. After the class you'll get a one-time payment request link for €7.50 so there's no commitment required, either.

I want to thank you for your support the last couple of years. Whether you read my blog, liked a post, or engaged in one of my online seminars, you helped me get where I am today and I really had a great time. I hope to see many of you come with me on this next big adventure! Until then, you know where to find me (at 😃)

The no wash experiment. In my quest to find an awesome shampoo and conditioner that would actually clean and treat my hair, instead of just strip out all my natural oils, I found . (Shout out to those who DM’d with the recommendation!) I took this picture after 5 days of no washing and I must say I’m pretty pleased!!

I try to be very mindful of the things I do and consume on a daily basis. Things like makeup, shampoo, soap and deodorant have been an “all natural” situation for the last 5+ years. I feel good that the biggest organ on my body (my skin!) is not absorbing crazy chemicals all day every day. The shampoo thing was hard; we all want our hair to look good and a lot of natural/clean/organic brands fall short. But I think I’ve found the one I’m sticking with! For the whole story (and others) you can check the Beauty highlight on my page. What’s your favorite natural product? Do you swear by one? Let me know!!

Every time I feel tired and sore and think I’d rather not exercise right now.... I think of this little angel. I want to carry him and wrestle him and chase him and fly him like an airplane for the next decade at least!!! Working mom life is busy busy busy but he’s my biggest inspiration to make sure I’ve got time for my health ♥️ My second biggest inspiration is all the people I work with, many of whom are also moms, to help them with the same thing! They say happy wife happy life but I say happy mom happy child happy world 🙂

My hubby and I made an arrangement. I cook dinner Monday-Thursday, he handles the rest. In order to avoid overwhelm and disaster in the kitchen I stick to a few principles: one bowl, lots of color and 30 minutes or less. My meals aren’t the fanciest but I feel good about serving them to my family. I cooked some rice, roasted potatoes, carrots and red onion, rinsed a can of beans and threw together a tahini-lemon-maple dressing. Put it in the bowl and topped with a little aged goat cheese, toasted seeds and sprouts. Husband and baby approved!

Playing with precision jumping in this month’s movement classes at . I take it seriously! 😁

Studying Movement under Ido Portal was one of the best decisions I’ve ever made. Online coaching was grueling but rewarding, and the knowledge I gained is like a bottomless pit that I come back to over and over again. I didn’t learn one subject, I learned the human body. This means regardless of age, gender, ability or topic, I can probably lend a helping hand 🙂

Want to train with me? I’m currently teaching a few classes a week at the best gym in town 🙌🏼 (and even if you’re not local, you can join online!)
Mondays @ 8:00 - Mobility ONLINE
Mondays @ 9:00 - Strength
Wednesdays @ 8:00 - Mobility ONLINE
Sundays @ 10:00 - Mobility
Sundays @ 11:00 - Movement
Head over to www.bodytime.nl to see the full schedule. Link in bio!

ENJOY! There was a time where when I would travel I would only seek out the healthiest hot spots and torture myself trying to “eat clean” the whole trip. I’m so glad those days are over 😂 When I travel now I thoroughly enjoy the cuisine and my surroundings. Our trip to Austria was filled with long days of strenuous hiking and evenings of home cooking. Before putting Nicholas to bed Jeroen and I loved a good happy hour. Here we enjoyed beer, cheese, bread and cured sausage all purchased from the organic, biodynamic farm right down the road!! Would I eat beer cheese bread and sausage that was just on sale at a random super market? Probably not. Would I do this every night? No. But when it’s local, organic and high quality and I’ve spent the whole day moving, I’m all in! This is how I combine my standards with enjoyment and leave the guilt at the door.

I asked Jeroen to take a picture of me and I started messing around and doing ridiculous poses and then I actually got quite upset at how small my butt looks here 😂 Definitely need to hit a masterclass on the glutes with at this month. Anyway. I thought I was in shape until I hiked obscene inclines with a front load of 8.5kg (my child). My quads were burnt to a crisp and for one day of our mountain vacation I couldn’t walk properly!! Just goes to show it doesn’t matter how “in shape” you are when you’re practicing a whole new movement pattern. Loved that reminder! More on this awesome trip later 😎

A big day for us!! My son is officially an American citizen. And while that blue passport is currently not so coveted around the world I am still in awe and amazed that my baby has dual citizenship and 2 passports. What a life!

Not being able to see my family during the first year of my baby’s life has been incredibly saddening. At first I really couldn’t accept it and I spent many days and nights sobbing and angry. When I finally let the reality sink in without the urge to fight and change it, it became easier. This goes for a lot in life. I am a firm believer that when you CAN change something (and you want to) you should!! No matter how difficult. And when you can’t, acceptance is the way.

ONE A DAY.

Last summer I started drinking 1 green shake daily. I did this in an effort to curb pregnancy cravings and ensure the little guy in the womb was getting enough vitamins and minerals. Most days (especially the first trimester) I only really wanted to eat potatoes so getting enough nutrients was kind of a concern😏.

I’ve kept up this 1-a-day thing and it really takes a load off my back. Now as a mom to a really cute but incredibly active almost 8 month old even on the days where I have no time to sit down and eat a proper meal, I still get 2 full servings of vegetables, fruit, protein and alllll the omegas AKA flax seeds. If you didn’t notice by now, flax seeds are my digestive system’s hero🤗

I try to use this theory for other things in my life too. Just one thing a day to contribute to my overall health. What’s your ONE A DAY?

Mom Bod! One of my favorite things about strength training was learning to see my body as something that could develop and achieve instead of just an object that was meant to be visually pleasing. I’d say child birth was the peak of that understanding and I feel very grateful for it. I wish I could go back to my 20 something year old self and give her just an ounce of the confidence I have now!
And while I I try to consciously accept my body for how it is in any given moment, I still work hard to keep it strong and healthy. Having studied how to do this before having a child makes it a lot easier to maintain now. 2x a week strength/HIIT training, a lot of walking and a big protein veggie fruit shake once a day are my big secrets.
What do you do on a daily, weekly, monthly basis to keep yourself healthy and strong? Are you able to see your body as a tool for development?