You are here

My mission is to help people find their mission. The better people feel about themselves, the easier that is to do" - Heather Frey

Heather Frey is the founder and president of SmashFit.com, and the creator of The Change Challenge. Heather brings a sense of "I know what you're going through" experience to SmashFit and to helping people reach their fitness goals and life’s potential even through the toughest of circumstances.

“It’s not just what you eat, and it’s not just workouts, it a combination of both AND more importantly, figuring out how to make them work in your busy life. Mental strategy is what makes the physical strategy possible.”


ABOUT Heather

As the social media Fitness Expert for The Ricki Lake Show, Heather educated, lead discussion and supported the The Ricki Lake Show community and fans. She was invited to appear on the show to launch her creatively simple change by change body transformation program, The Change Challenge. This challenge is unique in that it guides and teaches the mental strategy to create the physical one. Before that, Heather was the fitness expert for the NBC show “Miami Moms” encouraging Moms to take care of themselves as well as they take care of their children. Heather was also selected to be on the show American Ninja Warrior and was one of a handful of only female participants to be profiled.

On top of being an entrepreneur and heath and fitness expert, she is also a Fitness Strategist, clean eating advocate, trainer, writer, speaker, artist, and former Figure Competitor. Heather has worked with countless clients to create health and fitness strategies that work into their life; do-able, manageable plans that make sense so they can have lifelong fitness. Heather also writes and motivates daily about fitness and life strategies. Her passion and get-it-done fitness advice earned her the honor of being named in the Huffington Post as one of the “16 Health Experts To Check Out On Twitter”. Heather has also been seen on NBC and CBS Miami TV stations as well as in SELF Magazine, BOCA Magazine, Natural Muscle, and Oxygen Magazine. She is regularly invited to talk about her specialty, the mental mindset of fitness, which is at the heart of her Change Challenge. Very active in social media, Heather's interaction and ability to connect with people has earned her large followings and is ranked among the top most influential fitness personalities on Twitter according to Klout, which measures user influence over many platforms. She also was a speaker for The Women's Empowerment Series, seminars focused on helping women build their best life.

Along with her fitness career, Heather is an experienced graphic designer and published artist. She worked around the country for 15 years as a freelance designer and owner of Heather Frey Designs. She launched her art career in 2005 by coming out with calendars, cards and journals sold at Borders Books, featuring her inspiring women and words of wisdom.

In 2006, Heather began training for Figure competitions and by 2007 had won many first place titles. This earned her a spot to compete at the national level and led to being selected to appear in the book “Fit Girls” by renowned physique photographer John Stutz.
All of her accomplishments led to the inspiration for SmashFit.com which comes from Heather’s passion to motivate people into a healthier and more fulfilling life. She writes about life strategies and coaches her clients into learning how to create healthier lives and gives them the tools, strategies and mindset that fit into *their* life.

Her words demonstrate she understands that fitness goals, and personal goals, start in one spot – the brain. And by motivating and reconditioning the mind, anything is possible.
“Your fitness is 100% mental. Your body won’t go where your mind doesn’t push it.” – Heather Frey

SmashFit isn't just a fitness website, it's a culmination of a lifetime of work designed to move people into a the life they were meant to live. Fitness is one of THE key elements for balance because when you feel good, the rest almost takes care of itself. SmashFit comes more out of the desire to FEEL better; looking better is the icing.



And now a word...

I am you. I am no different. I was the eating-disorder girl. I was the smoking-workout girl (quit many years ago). I was the "I'm not eating that much why can't I lose weight" girl. I was the "stay in the gym for 3 hours" girl. I was the "finished my 12 reps I'm outta here" girl. I've done it all, been many sizes, believed all the myths, told myself the same fibs, and made all the same excuses as you. I am you.

But no matter which girl I was, mediocre was never my goal. I always wanted to be fabulously fit but just never was able to understand how. Or perhaps I just didn't have the right motivation. Or maybe I was just plain lazy. But most likely, the right information would have saved me a lot of time and frustration. It seemed I'd get one part right, and the other part wrong. I'd work out great, but my nutrition was stupid (popcorn is not considered dinner, by the way). So after I had my second baby I made a decision.

This time, I WILL reach my goal. I will not hold onto the baby weight. I will focus on fitness AND health, and this time I'm going to get the right information and do things the right way. I will not feed into the age myth that has us convinced there's simply nothing we can do to stop father-time. I will stop making excuses. And most of all, I will stop feeling guilty! Which brings me to one of my MOST important discoveries; Getting fit is not selfish. I thought that way after my first baby.  I mean, what business did I have doing something for myself when I should be caring for my helpless baby every second of every day? But then I woke up. It took me six years (the age gap between my children) to realize that if I loved my babies so much and would do anything for them, why wouldn't I take care of the most important thing in their life...their mother.  How can you give your children the best of yourself, when you are tired, depleted, and just an itty bitty bit resentful of your loss of freedom?

So after about three months, I headed back to the gym, baby in tow. And I didn't stop. I went on an information seeking mission. But from the dozens (and dozens) of web sites, books, and countless magazines, I found so much conflicting information, it was hard to know what to believe. Finally, from my friend, and expert trainer, I learned the real truth. It comes in the form of good news and bad news. Which do you want first? I'll start with the bad; the real truth is that unless you suffer from a medical condition, all our bodies basically work the same, so the elaborate webs of deceit we tell ourselves...well...sorry, but they won't fly. We often fool ourselves into believing what we WANT to believe. "I just have a slow metabolism".  "I'm over 30." "I'm over 35". I'm over 40." "I raaaarely eat junk food". blah, blah, blah.

Ok, now for the good news; all our bodies basically work the same! Weird huh. This is good news because it means you absolutely can achieve your fitness goals! If you eat right and workout smart, your body will react similarly to the buff girl/guy squatting next to you. Yes. It's true. The same principals of training and nutrition apply to you and the person preparing for a competition. The difference is simply the combination of training and nutrition, based on your body type, weight, activity level and fitness goals. And once I learned this very simple truth, and began applying it to my specific goals, everything started to come together. I was finally making progress again and I was finally getting the results I'd wasted years trying to achieve.

I am you. I just finally figured out the truth as it applies to me. I created SMASHFit to pass the truth onto you.
It is time my friend. Start right here, right now and we promise to help you every step of the way.

Heather's Stats

Name: Heather Frey

Family: Married with two darling girls, one big one little


  • Founder and President of Smashfit
  • Creator of The Change Challenge
  • Fitness Strategist
  • Trainer
  • Speaker
  • Entrepreneur
  • Artist and graphic designer
  • Former national figure competitor
Heather Frey
Chief Executive Officer / CEO

Find me online


SmashFit is committed to teaching, inspiring and motivating people into their best body. It's done in a liveable, real-world, *make sense so you can keep it forever* way.



  • Email: We want to hear from you WRITE US



Make sure you don't miss the latest news and get notices about our new programs, stay tuned! And your privacy is SAFE. Your email will never be shared.