Interview with Mom, Trainer Extraordinaire: Hejira “Coach HJ” Thompson
Hejira “Coach HJ” Thompson, is a certified personal trainer, NPC figure competitor and fit mother of 6 children. She started my career as an Herbalife health coach and then became a UFC Gym coach. She eventually decided that she wanted to work independently and began doing one on one training, weekly boot camps and online training / coaching in the Los Angeles area. Her passion is helping people who are serious about wanting help and support in order to live healthier happier lifestyles!
Check out her inspiring story and awesome fit tips below!
Can you give us a little background about yourself and what it is you do?
I’m a mother of 6 kids, their ages are 22,19,10,6,2 and 1!I am originally from LA but grew up in Chicago from ages of 8-16. I was eager to get back to Cali weather! I live in San Pedro near the water where I feel most at peace.
I had a relatively difficult childhood, estranged mother, lost my father at 16, I left home at 16 pregnant with my oldest daughter. It was a journey I wouldn’t wish on anyone! Having to find a balance between being a teenager and a young adult and a mom was no easy task.
But not only did I finish high school on my own with an infant, I went on to college to study architecture, then accounting then I got certified as a paralegal. But I always knew I wanted to own my own business and I wanted to make a difference but I just wasn’t sure what field I’d be in or how to go about it. And then, while I was married with 4 children and working full time in corporate real estate, I started focusing on myself and being healthier and happier.
Have you always been active? When did you first start getting serious about living a healthy lifestyle? What was your turning point?
I didn’t play sports as a kid and I didn’t even go to the gym until I was 33 years old! I was always tired at work and was busy juggling being a mom, wife and employee. We ate out often and I felt guilty that my kids weren’t getting a home cooked meal enough. So I started posting on FB about my journey and the small changes I started to make. I started with our nutrition as a family. We began using Herbalife supplements and that was my gateway into helping people with their nutrition and making healthier food choices. Then it lead to being active on the weekends and evenings with the kids included and working out from home whenever I found time.
People started watching and giving me really positive and encouraging feedback. It was then that I discovered I could inspire and motivate others just by trying to be a better version of myself. By being authentic and genuine to who I am and what I was doing to be a better mom and me, I was able to grow a significant following. That was when I finally found my passion in health and fitness. I knew I wanted to help others be better and live healthier happier lives and so I studied to become a certified personal Trainer-that was about 6 years ago! Since then, my followers have watched me go through a divorce, find love again and have two more babies all while continuing to build my brand and fitness business.
What’s your training routine? What specific program do you follow?
My personal training routine includes doing whatever keeps me interested and motivated to stay active! I’ve tried CrossFit, yoga, Pilates, running outdoors, hiking, etc! I just truly enjoy finding ways to staying active! But weight lifting plus cardio along w a balanced diet is my favorite regular go to! You can truly find data to support just about any training technique and fad diet but I believe in finding the best routine for your own body and schedule with the support of a fitness / health professional. Everyone’s body is different and what works for one person might not necessarily work for another. But what I have found during my career and numerous clients, is a balance of weight training, getting the heart rate up through some form of cardio especially HIIT cardio and eating in a caloric deficit while not depriving yourself of the things you really enjoy works best for a sustainable long term healthy lifestyle with amazing results! When you focus on being healthy as oppose to losing weight, you end up with better long term results!
Do you have any special fitness or workout tips for busy moms What are your recommendations to people who are trying to remain consistent with their workouts?
Finding time for yourself as a busy mom can be difficult but if you can find 10-20 minutes, keep it simple and you can even stay at home with some basic equipment like light dumbbells and really burn some calories! My data leads me to believe that you should always warm up your joints and muscles with a dynamic stretch, followed by body weight or light weight sets of 10-15 reps for 3-5 sets. Higher reps, sets and weight for the more intermediate to advanced person. Focus should always be on FORM, range of motion, breathing and pushing yourself without injuring yourself! Then make sure you stretch afterwards.
You can do this after putting the kids to bed in evening, before they wake up in morning before getting ready for work, you can even do a light routine in your office or at your desk during the day! Do things like carry your groceries in the store instead of getting a cart, park at a further spot in the parking lot, jog to the market if you have one close by, etc! Use everything you do as an opportunity to move and be healthier! It all matters! And THIS is exactly how I started! Include you partner/ spouse and kids in your meal and exercise routines. Meet your girlfriends for a hike instead of drinks! Support makes a difference!
We’re curious, what is your diet like? What do you eat in a typical day? Do you avoid anything in your diet? Do you have any suggestions for our readers?
Here’s a typical healthy active day for me:
Wake up and stretch
Have breakfast: sliced turkey, shredded jack cheese, two scrambled eggs and avocado wrapped in whole wheat tortilla or not depending on how Im feeling.
Take my basic tablets:
Multivitamin
Omega 3s fish oil
Celluloss for reducing water retention
Drink my greens- I use Shedfat Detox.
Do some form of personal development – read or listen to something that motivates and pushes me to do and be better.
Go to work to train clients, then train myself. I try to make sure I use a creatine when I’m really focused on muscle building and not just maintenance.
Have a post recovery protein shake. I use Herbalife Rebuild Strength or the healthy meal and protein drink mix.
Make sure to get in BCAAs
Come home and take a nap with my babies, reach out to / follow up with clients or post on social media for my business or even pleasure.
Then have lunch:
Beef patty with spinach and a little cheese
Or a salad w a piece of salmon
Then off to Train clients again.
Take a snack: Greek yogurt, handful of almonds and a piece of fruit.
Come home do mommy stuff and make dinner:
Baked chicken, steamed veggies and sweet potatoes or rice.
Keeping is simple makes it easier to manage. I try to plan meals in advance if I don’t meal prep for the week during the weekends. I aim to drink half my body weight in ounces of water per day.I take my tablets again before bed. Say my prayers, kiss my loves and try to get 6 hours of sleep which is difficult with two babies under two!;-) Hence the nap during the day! Sleep is necessary for muscle recovery and mental health! New moms especially have to find time to get in rest!
Then I wake up and do it all again! I also think it’s important not to beat myself up if I don’t stick to it. We all fall off and have bad days. I just try to do better “tomorrow”!
I have a solid “cheat meal” one day a week w the family! All my kids love pizza! I try to avoid alcohol, too much sugar and salt. But I don’t deprive myself if I really want it and I know I’ve been staying focused the rest of the week!
What would you do if you had only 10 minutes to exercise?
Some days all I can manage to do is get in a quick workout at home. Here’s a full body routine you can do at home with 30-45 mins or if you only have 10-15 mins just do the warmup and one section of the workout:
Rest for 30-60 secs between sets.
Warm up 3 sets:
10 inchworms
20 Air squats
20 jumping jacks or jack squats
1 min speed skaters
Lower body work: 2 -3 sets:
20 alternating stationary lunges
10 Sumo pulse squats
10 per leg side lunge
20 Jump squats
Upper body: use light/ mod weight dumbbells – 2 -3sets:
20 Curls
20 Shoulder press
10 light Lateral raises
10 front raises
Core 3 sets:
20 Bicycle crunches
10 leg raises
30 sec Side plank
Other side
30 sec Plank
Stretch and recover after your done.
Do you have any additional quick tips or advice for our readers?
Have fun! Stay hydrated! Listen to your body! Rest when you need to but don’t stop! Push yourself! YOU GOT THIS! Results take consistency and patience! Enjoy your journey! By the way, what are your favorite pre-workout snack and post-workout meals?
How can our readers get connected with you? Are you there any particular projects you’d like to share?
I provide meal plans, grocery list and workout routines as well as one-on-one personal training in the Los Ángeles/ South Bay Area.
You can find me on Instagram: @healthcoachHJ
My website is www.EudaimoniaHandF.com
(Always consult with a physician before starting any exercise program or diet!)
We’d like to extend special thanks to Heijera for taking the time out for our Q & A!
This is awesome! Thank you for reaching out to me and allowing me the platform to share!! Much appreciated!!!
Thanks for taking the time to share your inspiring story and fabulous fitness tips with us. We wish you all the best. Keep up the phenomenal work!