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Heather Grace IFBB Pro

@heathergraceifbbpro

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IFBB Women's Physique.🥇6x Olympian (2x top 3) 6x IFBB Champ @neufitrfp Practitioner/Prep Coach/Training. Denver, CO @armbrustprogym

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🚨COMING SOON 🚨

YT - dowhat0therswont

3 weeks out PullDay W/ @builtbyartemis @heathergraceifbbpro

@elijahfxx 📸

#bodybuilding #armbrustprogym #npcuniverse #gym #backday taken in Armbrust Pro Gym by @heathergraceifbbpro

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3 months ago

Working on back detail and hypertrophy with the @neufitrfp 💪

Thanks @heathergraceifbbpro for making me stronger every day.

#neufit #neufitrfp #backday #figurepro #bodybuilding taken in Armbrust Pro Gym by @heathergraceifbbpro

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6 months ago

This was my best contest prep to date and we improved a lot of weak points. I can’t wait for the next one! My trainers and I are planning to bring a better physique. Stay tuned… ❤️‍🔥💪🏽

#classicphysique #bodybuilding #trainingtogosuoersayian #guysthatlift taken in Armbrust Pro Gym by @heathergraceifbbpro

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6 months ago

2026 NPC Northern Colorado
Athlete: @nino.p87
Coach: @dorianhaywood.masters.mr.o @heathergraceifbbpro

🎥 by @physiquevisuals
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The NPC Northern Colorado is promoted by Jeff Taylor (@themusclequest)
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@elitetancolorado @npccolorado
#npcnewsonline #ifbbpro #npc taken in Denver, Colorado by @heathergraceifbbpro

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7 months ago

Using the NEUBIE by @neufitrfp for the next 8-10 weeks to take my back training to another level. These are some of the lifts that @mattlwelbourn and I are incorporating w/ @heathergraceifbbpro for this training block.

The machine sends a direct electrical current through the muscles while you train, helping your brain recruit more muscle fibers with every rep. In simple terms, it helps your muscles fire harder and more efficiently so you can build strength, improve activation, and recover better.

Locked in .. time to see what this back can really do! Try this and let me know what you think.

FIT: @officialgasp @officialbetterbodies
Code: Flemflex

There’s a lot of growth happening this offseason season, here is my starting point.

Macros:

Calories: ~5,464 kcal
Protein: ~426g
Carbs: ~634g
Fat: ~119g

#bodybuilding #training #muscle taken in Armbrust Pro Gym by @heathergraceifbbpro

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7 months ago

When you train with the best, you push past your limits. Huge thanks to @heathergraceifbbpro for an epic session and for introducing me to the NeuFit — the science behind better muscle activation and serious glute gains! 🔥🍑

#StrongIsBeautiful #GluteGoals #IFBBProInspiration #NeuFit #WomenWhoLift taken in Armbrust Pro Gym by @heathergraceifbbpro

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a year ago

I believe we can all benefit from a #prehab mobility circuit to prime our bodies before training. I select movements to address whatever my body needs prior to each workout. I am currently addressing a former injury to my right shoulder and am on a mission to bulletproof the joint by regaining full ROM; establishing an improved “connection”, and addressing assymetry. TO BE CLEAR… NOTHING (and I MEAN NOTHING) compares to using @neufitrfp to tackle these sort of issues (it IS a Neurological RE-Education device), and purchasing my #neubie was one of the best decisions I’ve made as an athlete and a trainer. However, incorporating a daily practice of mobility greatly expedites the process.
A couple of topics that should be addressed:
1) Yes, I still have laryngitis so please bear with my super sexy and sultry voice 😬.
2) These movements will likely feel challenging if your name isn’t Simone Biles or you aren’t incorporating some form of mobility. That is perfectly fine. Start with YOUR baseline and implement a regular routine. I repeat: JUST START.
3) If your goal is hypertrophy, I’d HIGHLY encourage extreme stretching (in conjunction with #mobility) once you’ve completed a set while training. We can facilitate facial “expansion” through multi-model techniques of mobility and loaded stretching. That means completing two light LOADED stretches for 20-30 seconds once you’ve achieved a pump. (Thank you @dante_trudel 🙏🏾🙏🏾).
4) Shoot me a DM if you feel overwhelmed or just don’t know where to start. I design customized programs to address imbalance, asymmetry, chronic pain, nagging injuries, improper execution, and rigidity. The gym is my lab and I LOVE watching my clients evolve physically, mentally, and emotionally.
-Gracey❤️
#heathergraceifbbpro #rare4mtraining #ifbbwpd #ifbb #muscle #onlygettingbetter #scapularretraction #thoracicmobility #vtaper #aesthetics taken in Armbrust Pro Gym by @heathergraceifbbpro

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2 years ago

See??? TWO DAYS IN A ROW!! ✊🏾😂✊🏾
Ok… #Abs:
“#Brace and Breathe”. I feel like it’s become my new coaching mantra. It sounds sooo basic and rudimentary…right? 🧐
Au contraire mon frere …no, no, no!
I’m going to do an entire segment on the topic but in the interim: CLOSE yo’ mouth and breathe through your nose WHILE actively #bracing your #core.
YOU’RE WELCOME!!😇
You now have the ability to actively alter your nervous system (and GREATLY improve your physique). You’ve naturally reduced your allostatic stress load by giving yourself the ability to shift from an extreme sympathetic state (fight or flight) to a parasympathetic state (rest and digest).
The fact is, you are likely breathing through your mouth, right now. Take a look around you. It is VERY likely you aren’t alone- AND consequently, in a chronic state of low-grade stress (along with your fellow mouth breathers🤷🏽‍♀️🤣🤷🏽‍♀️).
That said, a little mindfulness; practice; and the occasional nasal dilator device can be game changers (check out @theturbinecom ). BTW: I still catch myself slipping, on occasion. But in time, bracing will become your new default: Squatting, pressing, driving, relaxing, eating… it won’t matter.
***SIDE NOTE: the turbine nasal device makes a CRAZY notable difference with high-volume leg days 🙌🏾🙌🏾🙌🏾
Back to abs and bracing…
Implementing a quick series of movements to improve bracing ability will improve your appearance (yes, it DEFINITELY tightens the waist); movement patterns; strength; posture; mobility; and reduce the likelihood of injury. In short, there is no downside and you don’t have an excuse.
This circuit represents the first series of movements I implement to address my issues.
DM me for a personalized physique evaluation. I create SYSTEMS to address YOUR specific issues and sculpt YOUR ideal physique while becoming a better, healthier, and happier version of yourself.
❤️Gracey
#heathergraceifbbpro #rare4mtraining #denvertrainer #ifbbwpd #ifbb #muscle #absworkout #coreworkout #corestrength by @heathergraceifbbpro

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2 years ago

Well, hello there!
It’s been a minute… The plan is to get back on track with training/nutrition clips and tips; coaching updates; and the occasional life update.
There is usually a method to my madness and I thoroughly enjoy sharing my rationale, as well as the observations I’ve gleaned in the trenches. Occasionally (like tonight), I’ll have a wild epiphany (or two …) and feel a deep yearning in my lil’ meatheady heart to share or step onto the soapbox- so I am a sucker for voice-overs.
That said, I forgot to address a very important point in my soliloquy 😇. Regarding both tempo and range: we should never neglect the stretched position of the rep. Meaning, we should always hit the fully lengthened position EVEN when implementing an aggressive concentric or an extreme arch at peak contraction (driving chest up and elbows back).
Epiphany 1) I generally see those opting to manipulate every back movement into a unilateral row with crazy slow concentrics and eccentrics, move the weight with their biceps. They likely “feel” the teres and lats coming into play at the lengthened position but rarely drop the scapula and retract the shoulder (once initiating the pull) to naturally engage the lats. So, the traps and biceps become the primary movers. This issue applies to all back training, but is a little more apparent when tempo drops.
My point is that poor recruitment doesn’t change with slower tempo. If you don’t feel the intended muscle working, reevaluate your biomechanics. Observe and emulate those training with great backs- not just your fav influencer or IFBB pro who happens to have the same shitty back and overly developed traps and biceps that you do.
Epiphany 2) If the goal is a bubbly looking, well-developed back and a cartoonish v-taper, then PRIORITIZE your upper back. Drop the weight/ego and move in extreme ranges.
#Heathergraceifbbpro #wpd #ifbb #ifbbwpd #backday #training #trainer #denvertrainer #back #girlswithmuscle #muscle #hypertrophy #neufitpractioner #armbrustprogym #vtaper #noglutesnoglory #doitwithgrace #rare4mtraining #onlygettingbetter taken in Armbrust Pro Gym by @heathergraceifbbpro

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2 years ago

Wishing @heathergraceifbbpro my coach, mentor and dear friend a Happy 50th Birthday.

You’ve made a tremendous impact on me and my life. Our conversations are real, raw and strategic of development and design of life. I appreciate this and hold you in high regard. I’m honored to learn from you, as I know you give your precious time, knowledge and expertise to only those who are worthy. You believe in me - you see me. We both know the value in this as it’s often overlooked.

I respect you as my mentor. I hold you dear as my friend. My words are true and heart felt. My actions display my character. Trust is earned. Mutually we share this.

Today on your 50th trip around the sun, I’m excited for this new chapter for you!

We simply get better…. Five decades of execution of excellence!

Cheers to Life.
I love you my friend.

Alisa K

#AlisaK #CreatingChange #BodyBuliding #Exceptional #HeatherGrace #Mentor #Friendship #BirthdayLove #FiftyAndFierce by @heathergraceifbbpro

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4 years ago

Well… it’s been a minute!
FINALLY decided to get back on the training clip bandwagon and not only forgot to film the first half of the wkout- but also completely forgot how to post a video. 🤦🏾‍♀️😂🤦🏾‍♀️
Anyway… here it is: Day 1 of my re-emergence to social media and the second half of today’s #backday. I didn’t record a voice-over but have definitely lost some width in my upper-back and intend to address it with additional volume and work with the @neufitrfp (shoulder injury).
Props to @jlupiafitness for the video 🙏🏾

#heathergraceifbbpro #womensphysique #ifbb #ifbbpro #back #lats #taper #bodybuilder #womenwithmuscle #aesthetics #girlswholift #noglutesnoglory #beaboutit #mambamentality #onlygettingbetter #raisethebar #makethemnotice #imcoming taken in Armbrust Pro Gym by @heathergraceifbbpro

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4 years ago

Prep files… 4 weeks-ish out of the @mrolympiallc #olympia2019.
#heathergraceifbbpro #womensphysique #wpd #back #glutes #conditioning #noglutesnoglory #icantwaittobelean #throwback #flexfriday #olympiaprep #ifbb #armbrustprogym #fitfam #fitspo #motivation #inspired #relentless #imcoming #girlswholift #girlswithmuscle #imback taken in Armbrust Pro Gym by @heathergraceifbbpro

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5 years ago