Haley’s Training Foundations

Calling all DIYers!

Copy my hypertrophy program template!

Yes, seriously.

I give you my no frills approach with all the effective elements of a muscle building program.

OR join the HTF team! I’ve already done the hard work for you ☺️

HTF Team Program offers:

HTF Team Barbell - full gym needed!
- original program (45-60 min sessions)
- 30 min program

HTF Team At Home - dumbbells only!
- original program (45-60 min sessions)
- 30 min program

DM me PROGRAM for the link to sign up!

TL;DR👇🏼

1. Maintenance calories are a prerequisite to any dieting/calorie deficit.

2. If you wanna feel your best, perform well in the gym, have enough energy for your life outside of the gym, eating at maintenance calories is the way!

Swipe through for a more detailed look!

Questions? Comment below for some free coaching! 😎

Cheesin’ because I got to train two amazing HTF Team online clients IN PERSON!

And I wanted to do a little appreciation post. 🤗

The stars aligned that they both would be in Austin so we decided to take the workout from the TrueCoach app and into the gym!

These two are powerhouses in all the ways and seeing their energy firsthand was the highlight of my weekend.

Thank you and for the GREAT training session!! 💪🏼🎉

I know I can’t be alone here.

11 years ago, someone asked me, “Why do you want to be a trainer?” My answer was clear:

👉 To teach women how to gain strength.
👉 To support them living a BIG, full life beyond the gym.
👉 To make lifting feel approachable.

Okay, okay...so what’s the point?

Flash forward to today, those reasons still hold—and they hit me hard during a 5-day backpacking trip in Yellowstone. Covering 40+ miles under load wasn’t just an adventure; it was a reminder of why I started this career in the first place.

There was a distinct moment on the trip when, looking out at the vast landscape, I felt grateful for my strength training journey.

It’s what allowed me to explore the wild beauty of Yellowstone without hesitation. It’s what made carrying a 30ish pound pack of essentials and food on my back feel doable.

And it’s what turned a challenge into a gift.

Strength training isn’t just about hitting gym PRs (although that part is VERY cool). It’s about building the kind of strength that shows up in your real life.

It’s about being capable, resilient, and ready for whatever adventure presents itself outside of the gym.

What has strength training helped you accomplish? 🌲💪

I don’t believe strength training is a cure all, but I do believe it has the potential to positively impact your life in and out of the gym.

Getting strong enough to carry tired kiddos for miles on vacation is a major win in my book!

If you’re looking to build some strength, maybe add a bit of muscle to your frame, my HTF Team program is for you!!

I offer 100% online programming for:
👉🏼 At Home with dumbbells
👉🏼 Barbell with full gym

💚Coaching & program @ $119/mo
💚Program only @ $49/mo

Barbell program is launching next week, jump on my mailing list for deets!! ✉️🎉

DM’s are open for questions when you have them! 🤍

This summer I’m coming up on my 10 year anniversary of personal training! 🎉💪🏼

After spending 8 years in the in-person training space and the previous 3 years in the online world, I’ve learned a thing or two.

These are 5 lessons, that I feel, are important for all women to hear when it comes to pursuing your strength training journey.

Swipe through and tell me which one you agree with most!! ➡️➡️➡️

This is a pet peeve of mine.

Nothing makes me want to exit a conversation faster than listening to someone make comments about someone else’s body.

It’s boring conversation, and it’s potentially a way to shame, embarrass or encourage unhealthy behaviors.

This goes for negative AND positive comments.

Weight/appearance change compliments can cause unwanted harm. You never know the reason for someone’s weight loss, and it’s best not to assume it was the desired goal.

Making comments about someone’s body also perpetuates the idea that their identity rests in their appearance.

It doesn’t feel great when so many people place value in your appearance, only to have your appearance/weight change, which is entirely normal.

We can do better. We can look beyond the body to build better connections.

So in the spirit of making better conversation, here is a list of comments you can use instead:

“You look so happy. What’s new in life?”

“You are so smart! I’ve learned a lot from you.”

“You are a great friend! I value our friendship and trust.”

“You are so strong. I find you inspiring!”

“You are so talented in ____. I really enjoy hearing about your passion.”

“You are so driven, it’s incredible what you have built.”

“You are always so kind, thanks for being a great friend.”

“I value how direct you are, I always know how you feel because of clear communication.”

“You are so down to earth. Everyone feels comfortable around you.”

“I appreciate how easy you are to talk to.”

“You are very thoughtful. It makes me feel loved and I appreciate you!”

“Your level of skill/knowledge is impressive! I enjoy hearing about your process.”

What’s another compliment that isn’t about appearance? ⬇️⬇️⬇️

Baby boy Saldivar joined our family one week ago. We are happy, healthy (a little sleepy) and so, so in love. 🤍

It’s birthday time!! 🎉

I launched Haley’s Training Foundations three years ago today!! 🙌🏼

A big thank you to all of my amazing (past and current) clients for trusting me as your coach. ☺️

I value the trust and collaborative approach we have build through our time training together — you all make me so proud in and out of the gym! 💚

And to all my followers here on the gram — thank you for the thoughtful questions, and conversations!

Without you, IG would be a pretty lonely place.

The connections I’ve built through this app over the past three years with other excellent coaches and fitness enthusiasts is what motivates me to show up here.

My goal on this app is the same in year three as it was in year one.

To provide helpful and informative strength training content that helps people incorporate movement into their life in whatever capacity that is suitable for them!

Thanks for being here and for all the support over the years.

And yes, I’m def eating a cupcake today! 🎉💚

Should you use the foam roller? 🤔

Well… it depends!

I know, I know… not your favorite, easy to simplify answer.

But I promise with a little bit of context from these slides, you’ll be better informed about WHY you might or might not use the foam roller as one of your tools.

Swipe through the post and give me a 🔥🔥 if you learned something!!

It's official! I've completed my Pre- & Postnatal Certification with Girls Gone Strong. I am looking forward to using this information to provide better training care to my expecting mothers and postpartum athletes!

I'm officially a Certified Pre- & Postnatal Coach! I'm a proud graduate of the Girls Gone Strong Academy, the industry's most respected academy for health & fitness professionals who work with women.

My small dial mover today is hitting a 30 minute walk!

Today, I’m limited on time with meetings and client sessions but I do have time for a 30 minute walk.

Today, this is good enough.

Remember, the name of the game is progress, not perfection!

What is your small dial mover today? Comment below! 👇🏼💚