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Heather Walford MN.Nutr | Pro Dancer & Coach

@hev.coaching

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Helping dancers build strong, flexible physiques
✨ Train like an athlete
🙋🏼‍♀️ 200+ lives transformed
Coach @thirdspacelondon Mayfair
👇🏼 1-1 coaching

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My girls 🥹🫶🏼 what can I say about our photoshoot day

The whole day aligned with everything I believe in right now

So empowering

So raw

& just what the dancers needed. New portfolio updates and a whole confidence boost 😍

I’m so proud of them all and I cannot wait to do more of these ❤️❤️❤️

🎥 BTS - @elise_eventscontent
📸 @awimagez
📍 @thepigeonloftstudio

#danceportfolio #dancerlondon #dancernottingham #dancecoach #trainingfordancers by @hev.coaching

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6 months ago

Coaching has been my world for 6 years now — and in that time I’ve helped hundreds of women feel stronger, happier and more confident in their bodies.

Every transformation still blows me away, not just the physical changes…

But the mindset shifts, the discipline, the belief that grows week by week.

If you’re ready to feel the same way — stronger, supported and actually proud of yourself again — January coaching is now open.

✨ DM me “JAN” and I’ll send you the details!

#hevcoaching #hevfitness #flexibilitycoach #strengthcoach #mindsetcoach #januaryspacesopen taken in Nottingham, United Kingdom by @hev.coaching

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8 months ago

My Top 3 Hip Flexibility exercises ⬇️

1️⃣ - Cossack Squat

My favourite exercise currently! This one can be done with no weight, dumbbells/kettlebells or barbell.
I would start with no weight and work on your range before any weight!

You will feel it in your adductors, glutes and quads 🙌🏼

2️⃣ - Leg Extensions

This looks advanced as it’s quite a big range on myself, however you can do this with your leg at a 90 degree angle, or even lower if this is your range.

It is working on your hip flexor strength, whilst also using your glutes and quads.

3️⃣ - KB Frog

For this one it’s about the active and passive stretch. I would recommend if a frog position is easy for you, then do a deficit by adding a block underneath your feet.

30 seconds hold with KB
30 seconds of seconds active / passive (as you can see in the video - I’m moving my knees up and down)
30 seconds hold

For more tips & tricks please follow @hev.fitness ❤️🙏🏼

#fitnessmotivation #hipflexibility #nutritionist #coach #legday #legworkout #upperbodyworkout taken in Mayfair London by @hev.coaching

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2

a year ago

Pull up progress 🥵 not stopping anytime soon !!

#fitnessmotivation #londoncoach #lifestylechange #pullupprogress #widegrippullups by @hev.coaching

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7

3 days ago

I get asked a lot if someone should take creatine or not, and being honest, I never really took it properly myself until this year!

However I knew the research behind it, but I wanted to see how it felt when I was actually consistent with it.

Creatine can help:

• Increase strength and power
• Improve performance in the gym
• Support muscle growth alongside training
• Speed up recovery between sessions
• Even support brain health and cognitive function

One of the biggest myths is that it makes you “bulky” or causes loads of water retention.

In reality, it helps your muscles store more water, which is actually a good thing for performance.

As a dancer and coach, I need my body to perform, recover well and stay strong.

Since taking creatine consistently, I’ve definitely noticed a difference in my training and overall performance.

If you’re strength training, dancing, or just want to feel stronger and get more from your sessions, creatine is one of the most researched and effective supplements you can take.

Shout out to @supplimax_uk for these gummies! Would strongly recommend 😍

#creatinesupplement #performance #recovery #gymtraining #fitnessmotivation taken in London, United Kingdom by @hev.coaching

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1

5 days ago

BTS of the @shonaawilson concept intensive ☎️✨😮‍💨

Had to leave @shani_ross7 in on the end there 🤣🤣🤣 our no1 supporter

🎥 @siennadawnn

#londondancer #nottinghamdancer #conceptvideo #musicvideo #dancerlondon taken in London, United Kingdom by @hev.coaching

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5 days ago

11 weeks 🤯👏🏼

I’m so proud of Dion.

In just 11 weeks she’s achieved:

✨ A flat split on her right side
✨ Almost flat on her left
✨ Huge progress towards her middle split

And no… she hasn’t been stretching for hours every day.

She’s been following a structured plan that combines strength, mobility and active flexibility.

On top of this, she lost 3.5kg in total 🙌🏼🙌🏼🙌🏼 this was all whilst being injured at the beginning and having to take a different approach to training.

This is exactly why I’m so passionate about teaching flexibility and strength differently and more authentically now

There’s so much you can achieve when you put your mind to it!

It’s not about forcing yourself into painful stretches and hoping for the best.

It’s about building strength in your end range, being consistent and trusting the process.

Progress like this doesn’t happen overnight, but it does happen when you train with purpose.

So proud of you, Dion!!

If you’re a dancer who’s been stuck at the same level of flexibility for months (or even years), send me a DM saying “FLEX” and let’s get you your goals ❤️🤩

#flexibilitycoach #middlesplittraining #strengthtraining #dancecoach #dancercoach taken in Mayfair London by @hev.coaching

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6 days ago

Weekly round up ❤️

Non-negotiable gym time

Final session with my @hev.heelscompany girlies until September

Back to 60kg squats after like a year 😅 injuries are humbling !!

Celebrating a gorgeous friends birthday

Might be a football fan now 👀 but seriously I have loved the World Cup, sad times for England but they did amazjnf anyway

The only food I’ve took a pic of all week. But a comfort / fuelllll meal for me taken in London, United Kingdom by @hev.coaching

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2

6 days ago

Bored of your training? Then try adding these into your workout!

Often boredom comes from no plan, no end goal and therefore no motivation

Training doesn’t have to be boring!

#upperbodyworkout #mindsetshift #lifestylechange #londoncoach #fitnessmotivation taken in London, United Kingdom by @hev.coaching

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12 days ago

In this week’s news… I achieved my first wide grip pull up 💁🏼‍♀️🤩

#widegrippullups #backstrength #chinups #femalegym #gymgirl by @hev.coaching

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12

15 days ago

Tight hamstrings? Don’t just stretch them dancers, train them!!

One of the biggest mistakes I see is people relying on passive stretching alone and wondering why nothing changes.

In this reel I’m using:

✨ Jefferson Curls – to build strength through your hamstrings’ full range of motion.

✨ Active & Passive Banded Hamstring Stretch – to improve both flexibility and control.

✨ Split Slides – to strengthen your end range and develop active flexibility.

If you want lasting flexibility, you need to teach your body to be strong in those positions 👀 not just reach them.

Save this for your next flexibility session and let me know what you want me to cover next!

#fitnessmotivation #flexibilitycoach #dancecoach #hamstringflexibility #dancer taken in London, United Kingdom by @hev.coaching

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2

a month ago

Thank you so much @shonaawilson for the best weekend ❤️

Everyone needs a Shona concept in their lifeeeee!!!!

When I say I needed this so bad, we trained hard but it was just another realisation of why I do what I do ☺️

Thank you to @shani_ross7 also for assisting and making us feel the best always, grateful for you!

@kerryannalvarez 😍

🎥 @siennadawnn for making it happen 🤩

#londondancer #nottinghamdancer #heelsdancer #commercialdancer #blondedancer taken in London, United Kingdom by @hev.coaching

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a month ago