Haley’s Training Foundations

Haley’s Training Foundations

Online personal trainer and nutrition coach helping women build strong bodies. Welcome to Haley's Training Foundations!

Operating as usual


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! 🤍

Photos from Haley’s Training Foundations's post 05/05/2023

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! 🎉💚

Photos from Haley’s Training Foundations's post 08/03/2023

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!!

I'm officially a Certified Pre- & Postnatal Coach! 07/03/2023

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! 👇🏼💚

Photos from Haley’s Training Foundations's post 04/11/2022

The three primary factors needed to build zee muscle:

▪️mechanical tension
▪️metabolic stress
▪️muscle damage

Proposed by researcher Dr. Brad Schoenfeld (2010, 2011).


We can’t talk about building muscle without discussing volume.

When I say volume I’m referring to reps, sets and loading. We also should consider training frequency (within the week).

Context matters!

While volume is thought to be the primary driver of hypertrophy, it’s important to consider the following:

▪️training effectiveness
▪️quality of effort, striving to lift more over time

Once these three questions have been answered/established, then volume can be added progressively over time in a program.

Who loves a hypertrophy cycle? Give me a 🙌🏼 in the comments.


This is the value of working with a coach. Progress towards goals without the worry if you’re “doing it right” or “wasting time”.

Achievable goals in the gym (building muscle, gaining strength, etc.) takes time. Going at it alone can feel overwhelming.

This is exactly why I offer 1:1 personalized online training programs for those who are ready to get to work and make some progress.

You provide the work, I provide the path.

It’s been a pleasure working with Henry as we work towards his goals with the big picture in mind.

Ready to start making progress in the gym? Apply for 1:1 coaching through the link in bio. 💪🏼

Photos from Haley’s Training Foundations's post 19/10/2022

I spent a week traveling/hiking on the Oregon coast.

It was lovely. And not a gym barbell to be found.

Here is how I’m returning back to exercise ➡️ swipe through!

As always, my coaching advice is meant for the general weekend warrior. You incorporate lifting into your routine, want to increase your fitness, your health and are not competing in any sports, like powerlifting, for example.

My approach to exercise is very much through the lens of playing the long game.

Can you jump into your exercise routine without making these adjustments? Sure.

Should you? Unsure.

I know I value remaining in the lifting game for the long haul, and here is how I plan to get there.

Did you find these tips helpful? Drop a comment below and lmk!


Photos from Haley’s Training Foundations's post 14/09/2022

Progressive overload is one of the most powerful ways to improve your fitness.

It’s simply the application of gradual stress over time.

Most people think of increasing the load (or your intensity) on the barbell or bumping up those 20 # DBS to 25 #.

But what happens is you’re working out at home with minimal equipment?

There are other options!

Swipe through to discover 4 potential ways to apply progressive overload in your training when using minimal equipment.

Don’t want to figure this out alone? Let me help!

I built the HTF Team program for this exact reason.

If you’re looking to build muscle, be efficient with your time in the gym and establish a foundation of fitness — join us on the HTF Team!

Your first month is $49 (regular $119) which includes program and coaching! ⚡️💚



The HTF Team is officially open and accepting new members!

I’m so excited to offer this online training service all year long!

No more ‘doors open, doors closed.’ I want more flexibility for you and potential members.

Here are your two options:

1️⃣ Already know you want in?

Follow the link in Bio and purchase your membership!

Get your FIRST month at $49 (program AND coaching includes!) to make sure it’s the right fit for you.

2️⃣ Interested but want to see a sample first?

Follow the link in bio and grab your HTF Team Freebie!

Inside you’ll get a sample workout week (to understand what workouts look like!) with demo videos. As well as program details on the WHAT/WHY and helpful tips on how to use the program best for you.

Head to the link in bio and select the option that works best for you! ✨

Fast HTF Team details:
▪️goal: build the muscle (hypertrophy)
▪️built with progressive overload in 4 week phases (so you can see results!)
▪️lift 3x/wk + conditioning 1x/wk.
▪️45-60 min in duration.
▪️demo videos included.
▪️individual coaching included.
▪️receive monthly emails with purpose/details of the phase + check-ins.
▪️nutrition freebie inside to help you support your activity levels.

$119/mo, cancel anytime — get your first month for $49!

Follow that link in bio 💚

Photos from Haley’s Training Foundations's post 17/08/2022

What’s the difference between…?

I’ve been asked this a number of time from clients about the difference between strength training modalities.

In this post, we’re focusing on the major three:
▪️maximal strength
▪️muscular endurance

This is important if you want to understand the WHY to your training.

I had the opportunity to learn these concepts in my first programming course taught by Atomic Athlete in 2017.

Swipe through to learn! ➡️

Photos from Haley’s Training Foundations's post 03/08/2022

Need a program? Join the HTF Team! 🎉

Welcoming new members on Monday, August 22.

▪️DB only program
▪️At-Home friendly
▪️Demo videos and clear instruction
▪️receive individual coaching support for accountability and form feedback
▪️cancel anytime

I’ve been running this hypertrophy program for 2+ years and it’s become so valuable to my members.

They have reported experiencing:
▪️consistency in workouts
▪️improved relationship with exercise
▪️strength and muscle mass gains
▪️and enjoying their workouts!

As a personal trainer of 9+ years, it’s my goal to educate and meet women where they are at in their strength training journey.

I believe lifting is a way to support and elevate the activities that matter to you in your life.

The gym is cool, but seeing your effort pay off in your daily life is 1000x cooler.

Join us on August 22! DM is open for questions. 🎉


It’s been an absolute pleasure to know and coach Rachael on the HTF Team.

Hearing that the program is straightforward, challenging and flexible enough was always the ultimate goal.

I started the HTF Team because I essentially had limited time to reach the women I wanted to reach in strength training, and wanted to offer a thoughtful, effective program that any women could follow on her own schedule.

There is still a place for in-person 1:1 personal training but the model is limited. Coach and client schedules must align consistently over a period of time to actually make some meaningful progress in goals.

On the HTF Team, all you have to do is log into the app and workout whenever it’s convenient for you. If you have questions, I’m simply a message away.

It’s the best of both worlds in my opinion.

Rachael, thank you for your dedication and hard work over this last year — here’s to another! 💚⚡️


When I created the HTF Team 2 years ago, my goal was to provide more than just a program.

I wanted to provide support that meets you where you are at in life, and educate the *many* ways you can navigate your fitness routine to make it work for you.

The truth is life never really slows down.

If we want fitness to be sustainable, we need to hold ourselves accountable AND learn to become flexible.

We need to find our discipline AND learn to be compassionate with ourselves.

How do make fitness a priority in your life? What tips can you share with this community? I'd love to hear from you.


Sometimes it really nice to just get outside (and out of the gym)! Coming home after a heart full weekend in the mountains. 🏔✨

Where is your next adventure?

Photos from Haley’s Training Foundations's post 31/05/2022

First HTF Community work out in the books! 🥳💚

This past weekend I hosted my first HTF community work out for all my online/remote members.

To say my coaching heart was full is an understatement. 🥰

It was so much fun to train together and see them in person.

I love the energy in the room during a group session. Seeing them feed off of each others effort and complete the work out together was inspiring.

I can’t wait to host more community workouts in the future!

Photos from Haley’s Training Foundations's post 24/05/2022


I get it, I also like to build things on my own.

I also understand that hiring a coach to build programs for you is not a financial option for everyone.

Which is why I created this easy DIY approach to building a stand-alone workout.

Now tell me, which carry option are you choosing? I'm going Single Arm Overhead Carry!

Photos from Haley’s Training Foundations's post 12/05/2022


To ring in my 32nd year around the sun, I give you 32 reasons to participate in strength training.

For my birthday all I want is to hear from you and be inspired by the reasons you choose to move.

Why do you strength train (or move!)? Tell me in the comments!

Timeline photos 05/05/2022

It's the 'light bulb moments' for me. 💡

I feel incredibly honored to work with all my clients.

Witnessing the growth and expansion during our time together is what keeps me in this coaching game.

We, fitness coaches, are lucky. We have the ability to positively impact someone else's day when they walk through the gym doors.

A switch in the mood. A calm, lighter presence as they move through the rest of their day, all from a workout built to elevate the human and their goals (or meet their needs for that day).

My coaching philosophy rotates around the pillars of education (to effectively solve problems and provide solutions) and recognizing the human; when emotional, mental, and physical needs can change day-to-day.

If my clients leave our training sessions feeling even 1% better than they did walking through the doors, I consider this a win.

Do any other coaches out there agree?

Photos from Haley’s Training Foundations's post 22/04/2022

This post was inspired by a question I received from a recent Q&A in my Instagram stories.

Let’s talk about what maintenance calories are, the benefits and how to embrace eating at this calorie level if you’re struggling with keeping the big picture in mind.

The details are in the slides, a swipe through!

▪️maintenance calories are a prerequisite to any dieting/calorie deficit.
▪️ if you wanna feel your best, perform well in the gym, have enough every for your life and basically, feel like a rockstar, eat at maintenance calories.

Did you learn something here? Tell me in the comments!


Are you still curious if joining the HTF Team is the right workout program for you?⁠⁠
I get it. Hiring a coach is a big decision. ⁠⁠
And to be honest, there are MANY great programs and coaches out there. ⁠⁠
Choosing a quality program matters. ⁠⁠
But choosing a quality coach that aligns with you matters also.⁠⁠
Building a foundation of trust with my members is important to me. Without it, we can't be successful.⁠⁠
If the HTF Team and my coaching style have struck your interest, what's stopping you from giving it a try?⁠⁠
This program is built for women looking for a sustainable approach to lifting. The nice thing is you can cancel at any time if you decide it's not for you (though I think you're going to enjoy it).⁠⁠
You are welcome here in this community. ⁠⁠
Doors open May 1. Link in bio to join! 🎉

Timeline photos 30/03/2022

Have you ever said “I feel so tight” but have the full range of motion and no issues getting into the proper position?

I have news for you: you don’t need more stretching.

It’s likely you are lacking stability (weakness) at the end range of motion. Instead of stretching, you need to focus on loading these end ranges to build strength.

Ways to do this:
Eccentric loading
Isometric holds
Midline bracing

The first step in this process is getting a 1:1 movement screen assessment. From there I build your program designed to improve these training deficits.

I’m currently accepting 1:1 online clients. If you’re ready to start training with a purpose and improve the weak points, DM me and let’s chat!

Photos from Haley’s Training Foundations's post 27/03/2022

Let's talk about keeping a training journal 👇🏼

This isn't a science, it's simply a matter of what's useful to YOU individually.

There are many ways to keep a training journal and this post is a breakdown of the basics.

Doesn't matter if you prefer pre-made journals or a basic spiral notebook (like me), figure out what works best for you, your style of training, and run with it.

▪️ Track the lifts.
▪️ Track your lifestyle factors.
▪️ Use this data to stay organized and inform habit choices going forward to support your training.

I personally don't log the entire workout. I only track lifts that are being progressed, because that's information I want to refer back to week to week.

On the example page in this post, I completed 20 minutes of Aerobic Capacity work which incorporated a "warm-up" for my first lift.

We aren't progressing the movements in the AC work so I choose not to track that information. You wanna track every detail?

Great, you do you. Again, there is no right or wrong.

Choosing to keep a training journal is helpful for a few reasons:

1️⃣ Free up brain space. IDK about you but I'm pretty terrible at keeping up with the numbers. Having a training journal prevents the "What number did I actually hit last week?" question.

2️⃣ Identifies weak links - AKA lifestyle factors provide useful information to help you identify the weak link in your chain. Not sleeping? Haven't eaten a carb since the 90's? Ignoring that water bottle? Stressed AF? ➡️ If you've ever had a bad lifting day, chances are one of these factors is out of sync. Writing it down and visually seeing the problem can be very helpful.

Do you keep a training journal? 📘 What would you add?

Tell me in the comments below 👇🏼

Timeline photos 21/03/2022

A little low on fiber intake? Here is your list!

Fiber is helpful for a few reasons:
👉🏼 keeps us satisfied and full
👉🏼 may help lower blood lipids and total cholesterol
👉🏼 keeps things moving in the GI
👉🏼 increase overall gut health

Fiber is a type of carbohydrate and there are 2 different types, soluble fiber, and insoluble fiber.

☝🏼Soluble fiber dissolves in water and turns into a gel like substance. It's found in many foods like oats, beans, peas, nuts, chia, blueberries, artichokes, etc. Soluble fiber is associated with small but significant decreases in total cholesterol, source: PubMed meta-analysis : PMID: 9925120

✌🏼Insoluble fiber slows down your digestion making you feel fuller longer and helps with regular bowel movements. Found in veggies like celery, root veggies, dark leafy greens, fruit and veggie skin, etc.

The recommended aim is for a total dietary fiber intake of 25 to 30 grams per day.

What's your favorite way to increase your fiber intake? Tell me in the comments! 🥑 🥦

Photos from Haley’s Training Foundations's post 18/03/2022

Have you ever felt this way?

The fitness industry (looking at you, coaches) has a bad habit of shaming others into their own version of "health."

Hear me now.

👉🏼Your movement does not equal your worth as a human.

👉🏼You are good enough, with or without exercise.

I want you to remember this if you ever experience shame from a peer, fitness trainer, or coach. Understand, you can decide which health behaviors, exercises, and movement patterns matter to you and fit into your life best.

Are there benefits to engaging in exercise and movement? 100% yes, we are made to move.

But movement/training does not increase your worth.

This is an important distinction to make.

What health behaviors or movement patterns are YOU choosing for yourself currently?

Timeline photos 08/03/2022

Being a woman is complicated.

It’s wonderful and highly frustrating.

We are given a blueprint early on about who/where is safe for us to be ourselves. We learn there are unspoken rules to being accepted by society —

be agreeable
be enjoyable
be less

The double standards as a woman are exhausting and are great tools for silencing women. In the words of Halsey, “I’m tired and angry, but somebody should be.”

We are told:

be a leader but don’t be bossy
be beautiful but don’t be distracting
speak up but don’t make them uncomfortable
be kind but be taken seriously

I’ve been told I’ll go nowhere for remaining curious about the many paths of life, I’m a brat for calling out injustices, I’m too much for expressing opinions, I’ll never be taken seriously for remaining kind.


Stop placing us in boxes. Those generic labels don’t even scratch the surface of the layers we hold.

I am a woman.
I am an athlete.
I am intelligent.
I am emotional.
I am a business owner.
I am a truth teller.
I am empathetic.
I am passionate.
I am opinionated.
I am curious.
I am a leader.
I am enough.

Let women have the space to expand.
Give us our right to choose.
Let us have the layers.
Watch us show you our greatness.

Happy international women’s day.

Timeline photos 08/03/2022

This year I’m celebrating 9 years as a certified personal trainer — whoa, what an amazing ride it’s been!

I trained in person for 7 of those years and now offer a hybrid training approach (in person and online) to women who want to lift with a sustainable approach and without the BS.

Here are my 3 current coaching services —

▪️ 1:1 programming - this is a personalized approach to programming for those that wish to address specific limitations (limited ankle mobility? Overhead shoulder pain? Strength imbalances?) and/or specific goals. We dig into the information from the assessments, and based on your goals, I build a program specifically for you. This is a high touch point coaching service where you have access to me via TrueCoach or email daily. Interested? Sign up for a free consult call and let’s see if we are a good fit ➡️ https://bit.ly/HTFConsultCall

▪️1:1 nutrition coaching - this is a collaborative, habit based approach where we explore what’s working, what’s not working and make tweaks along the way to build a foundation that supports your overall goals. I believe in helping you build autonomy in your food choices, and recognizing that there is no one size fits all approach. Interested? ➡️ Jump on the waitlist for the next available spot -- https://bit.ly/Nutrition_Waitlist

▪️HTF Team - my favorite training option for women who are looking for efficiency in the gym, effective workouts and access to a coach (me!) for questions/guidance. This is a 12 month long, dumbbell only program that supports building muscle with progressive overload, aka we build slowly to keep you safe. Lifting 3x/wk + an aerobic capacity session in 60 minutes or less. Interested? Jump on the waitlist ➡️ https://bit.ly/HTFTeam_Waitlist -- those on the waitlist get first access.

More questions? DM me and let’s chat!

Want your business to be the top-listed Gym/sports Facility?

Videos (show all)

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