Take back control and create the life you are meant to live

Is This Right For You?

Are you ready to...

Understand your "Why"
I will help you define your key motivating factor and gain confidence to be a leader in your own life.
Set Boundaries!
I will teach you the power of "NO" and the benefits of setting healthy boundaries to reduce stress.
Find more energy?
I will give you the knowledge to take care of your body giving you the energy to get it all done.



All About Mom on the Go


I will help you

  • Fully experience the benefits of habit change by focusing on well-being and honoring who you really are.
  • Identify your strengths, which will form a solid foundation for habit mastering so when your family gets busy, you can stay on point.
  • Stay motivated and inspired with regular meetings to prepare, plan, and review so you see how far you’ve come and celebrate your wins.
  • Introduce your real life to your ideal life. You can have it all!

“Together we can discover the quiet voice in you that knows this can be the last time. This time you succeed!”

– Heather


Let’s make this happen

  • 12 individual coaching sessions (one per week) via virtually or telephone. We all are more effective when accountability is added to the picture.
  • Priority access to me via email or text messaging. Whether you need a quick response or more detailed information, reach out to me when you want.
  • A wealth of tools to support you on your journey. No guesswork for you and resources right at your fingertips. We provide tools for each phase and stage.
  • Membership in a private Facebook group. Belong to an active community focused on health.


I know what it takes to be successful. Together we make Mom on the Go coaching work for you. You can depend on me to be there with open acceptance, understanding and solutions.

  • Complete 360°

  • Restore Balance

  • Tips on time management

Complete 360°

This program is based on Heather’s 5 pillars . In just 12 weeks, you will master: stress reduction, time management, boundaries, communication and Self-care.

Reclaim the “YOU” in your life, in just 12 weeks

$1297.00 / payment plans available

  • 1st month

  • 2nd Month

  • 3rd Month

  • Reveal your key motivator for making lasting change.
  • Learn about your exceptional body, make it last a lifetime, and take care of YOU.
  • Set a goal UNIQUE to you and follow it through a 360 approach.
  • Say goodbye to cravings and learn to FUEL your body.
  • Choose servings that work for you, understand your nutritional needs, and think more clearly.
  • Discover fresh approaches to your meal prep and nutrition planning and top your new approaches with the benefits of activity.
  • Understand why we self-sabotage. Head off depression.
  • Learn the keys to fat burning.
  • Discover how to sleep better.
  • Set the stage for fresh habits.
  • Restore balance and harmony by incorporating new habits into your family life.
  • Use your newly created energy and explore new activity with your family.
  • Nourish yourself and enjoy time with your family.
  • Implement strategies for meal planning and mealtime.
  • Let go of the guilt and increase your self-respect.
  • Slow down to reduce stress, anxiety and anger. Let go of the chaos.
  • Integrate rhythm into your life.
  • Maintain your new you and step up as a healthy role model for your loved ones

Restore Balance

Learn to set boundaries in just 6 weeks

$697.00 / payment plans available

  • 1st MONTH

  • 2nd MONTH

  • Everything from month 1 of complete 360 package
  • Incorporate new habits to restore balance and harmony.
  • Understand why we self-sabotage.
  • Use your new tools to set boundaries and achieve long term success.

Tips on time management

Understand your “Why” with 3HR sessions




  • We will work together to help you understand how you prioritize your time and build your ultimate schedule.
  • We will share tips, tools and take away exercises that will help provide insight as to where your time actually goes.
  • We help you understand what is causing you to feel overwhelmed in your day-to-day schedule and discover the boundaries you can set around your time.

“Everyone has a unique body and mind. I cherish your uniqueness and create a tailor-made program for you and your family”

– Heather

The work I do only allows for two new clients per month. If you are ready to count yourself in, reserve your spot now or join the wait list. I always accept new client applications and start the selection process once I receive your program request.

Walking The Talk

Applying what I coach to how I live. I will share articles & resources about habits, lifestyle, and self-improvement. I hope you find inspiration and motivation to introduce your real life to your ideal life.

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Chicken Kebabs with Creamy Pesto

TOTAL TIME 20 mins

YIELD 4 servings (serving size: 1 kebab and 1 tablespoon sauce)

With spring in full swing and warmer evenings slowly arriving, I’m already craving summery dinners. In our house, it’s the perfect time for kebabs! This great recipe from Jackie Mills, is healthy and straightforward.

Also, why not get the kids to join you? This is an easy enough recipe that does not require heavy supervision. I mean let’s face it! There’s  nothing kids love more than the chance to stick food onto sticks. It’s a great opportunity to spend time with your family and have fun!

To learn more about this recipe or discover more, click here .




  • 2 teaspoons grated lemon rind
  • 4 teaspoons fresh lemon juice, divided
  • 2 teaspoons bottled minced garlic
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 8 (1-inch) pieces yellow bell pepper
  • 8 cherry tomatoes
  • 1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
  • 1 small red onion, cut into 8 wedges
  • Cooking spray
  • 2 tablespoons plain low-fat yogurt
  • 2 tablespoons reduced-fat sour cream
  • 1 tablespoon commercial pesto


How to Make It

  1. Preheat broiler.
  2. Combine rind, 1 tablespoon juice, garlic, oil, salt, and pepper. Toss with bell pepper, tomatoes, chicken, and onion. Thread vegetables and chicken onto 4 (12-inch) skewers. Place skewers on a broiler pan coated with cooking spray. Broil 12 minutes or until chicken is done, turning occasionally.
  3. Combine 1 teaspoon juice, yogurt, sour cream, and pesto. Serve sauce with kebabs.


I Became “Mom” and Lost My Identity

Looking back, I’m not sure when I stopped being an individual with my own passions, interests and name, and became known solely as “Mom.” (Or, frequently, “Mooooooom.“) I became a being whose primary purpose in life was to provide for the needs of her family.

Now, don’t misunderstand me. I love my three kids and my husband dearly, but somewhere along the way, who I am to them overshadowed who I am as a person. I chose to make them my priority and slowly, one decision at a time, I began to lose myself.

As a new mother, I was honoured to get the title of Mom. It was a life-altering moment; the start of my journey into parenthood. I began to call myself “Mom” when talking to my little one and over time my husband did too.

Then one day, as I was introducing myself to a new parent at the playground, it hit me: “I” no longer existed as an independent being.

Somehow, I was known only in reference to which child I belonged to. As I looked around the playground, I realized I wasn’t alone. There was “Aiden’s dad” and “Maddy’s mom.” But who were they? Who was I?

I started to think about the parts of me I had lost or at least set aside to make room for “Mom.” The list started to get really long. Like, really long. It was clearly time to reclaim myself. Lucky for me, this happened at a time when my kids were getting older and their demands on me were becoming less.

If I had been a bit brand new to mom-hood, the timing might not have been perfect. If you’re in that phase, figuring out how you are as a parent, please don’t feel like you need to pull away from being “Mom.” Still look for small ways to stay connected to who you are as an individual.

Getting my sense of self back was tougher than I expected. I mean, I knew what my wants, likes, and interests were… right?


I knew what I loved doing as a mom – providing a loving, safe, clean home for my children, being their cheerleader, counsellor and consoler, earning bonus points for baking them cookies, taking them to the park, or spending time reading that “one more story please, Mom!”

But none of that was 100% for me and my own needs. I started small. I incorporated little things like picking a book I wanted to read when we went to the library as a family. I turned up the radio when my favourite song was playing. I prioritized finding 10-15 quiet minutes to journal, which helped me reconnect with myself and kept me accountable to make these changes.

The more I took care of me and made time to do things that fuelled my passions and interests, the more confident and happy I became. I felt like a whole person again. That allowed me to give more in my relationships to my children, my spouse, and my friends. This improved version of me let me be a better mom.

Yeah, I might still be known as “so-and-so’s mom,” but at least I know who I am again.

If you are feeling lost like I was and don’t know how or where to start, I invite you to reach out to me. Reach me by email, by joining our Empowered MOMs Facebook group, or by booking a discovery session phone call. I’ve been where you are and am here to support and encourage you every step of the way. Let’s connect and together we can discover your

9 Things a Mother of Teens Wishes Stressed-Out Moms of Toddlers Knew

When I see moms of preschoolers and toddlers, I wonder if they’re living the same tough experiences I did when my three kids were little.

Are those moms also waking up groggy and grumpy after sleepless nights, spending days on end tired and stressed? Do they also feel that the fun and laughter makes it all worth it and wish there was more of that and less of the shouting and exhaustion?

Are they as scared as I was that they might be messing it all up?

Looking back, as a mom with three teens in the house today, there is so, so much I wish I could tell my past self about raising the future adults of this world.

Here are a few of the things I wish I could tell myself back when I was in my 30s, working and running a business, and somehow thought I could add motherhood to the mix without growing any extra limbs:

  • You are doing your best. It is enough. You just may need to add some systems to the mix to make it work better for you.
  • Find a mentor, like a more-experienced mom, who can guide you and assure you you’re not crazy (and you’re not alone in feeling like you are). This will save you so much mental energy.
  • You don’t have to feel guilty. It takes practice, but it’s possible, and it will make you feel like a new woman.
  • You are allowed to be a working parent. You can develop the tools to do this successfully.
  • You are the most important model for your kids, so be aware of what they’re seeing. Do you want them to think life is a flurry of disorganized activity where mom is never happy?
  • 99% of what you’re stressed about today is small potatoes compared to the rest of your life to come. Start treating it that way.
  • If you set boundaries around your time, you can create more time to have fun with your kids. It will feel weird at first not to return work calls right away or say yes to every school function, but you will love it.
  • Don’t worry yourself about what other moms and dads might think of you. They’re not paying attention to you. Your kids are, and they are the ones that matter.
  • Learn to ask for help with anything that depletes your limited energy. It may feel like you need to do it all. Believe me: you don’t and you’re wasting your time and energy trying to.


I didn’t know all this back then, but I do now. And I’ve been able to model it for my kids, who take a longer-term view of their young lives, make goals, make plans and achieve them.

My 16-year-old daughter got her first car this weekend. She was able to pay for a considerable part of it herself with money she’d saved from her part-time job. We both know she could’ve spent that money on lattes and trendy clothes she didn’t really need. Instead, she set boundaries around her time—choosing work and saving her money over always spending time with her friends—and made a choice that empowered her to achieve her goals.

I am so excited to watch her continue to use these tools throughout her life.

If only I had known then what I know now about motherhood. Guilty, depleted and stressed don’t have to be the default. My kids became happier people when I learned to be less guilty and started to ask for help.

I feel so lucky today to be able to share my experiences with other moms who are learning to navigate these important years. If you’re ready to ask for a little help, please consider joining us in our Empowered Moms Facebook group. We’d love to have you.

Balsamic Grilled Chicken and Zucchini


Spring is coming your way and it is the perfect time to get the grill out! Here is a recipe, filled with that sweet citrus and savoury flavours, to help you start off your spring menu.

Drizzle on honey-balsamic glaze to add sweet and tangy flavor to this low-carb plate.



  • 1/2 c. honey
  • 1/2 c. balsamic vinegar
  • 1 tbsp. orange zest
  • 1 tsp. chopped fresh oregano
  • 1 1/2 lb. boneless, skinless chicken breast, pounded to 1/2″ thickness
  • extra-virgin olive oil
  • kosher salt
  • Freshly ground black pepper
  • 2 medium yellow zucchini, about 1 lb.
  • 2 medium green zucchini, about 1 lb.
  • sea salt, such as Maldon



  1. In a small saucepan over medium heat add honey and balsamic vinegar. Bring to a boil and simmer until slightly thickened, 10 minutes. Turn off heat; stir in orange zest and oregano. Reserve 1/4 cup for serving.
  2. Meanwhile, trim off both ends of each zucchini. Using a mandoline or vegetable peeler, create long flat noodles by running blade against the length of each zucchini. Season with salt and set aside.
  3. Preheat grill on medium-high. Drizzle chicken with olive oil and season with salt and pepper. Place chicken on grill and cook for 4 minutes on each side. Brush glaze onto chicken and cook until lightly charred all over and internal temperature reaches 165 degrees F; 2 to 3 minutes. Transfer to a clean plate and cover loosely with foil.
  4. Bring an 8-quart stock pot of water to a boil and generously season with salt. Cook zucchini until al dente, 2 to 3 minutes, and drain. Slice chicken against the grain and serve over zucchini noodles. Drizzle balsamic-honey glaze and sprinkle sea salt. Serve immediately.

Recipe by : Judy Kim

Costa Rica’s Barbudos – String Bean Fritters

Barbudos (string bean fritters) have been helping Costa Ricans mothers feed their kids green vegetables for decades. Crispy, light and refreshing, string bean fritters make a great entrée for a vegetarian dish or a side when paired with a pork chop or steak tenderloin.

Cooking Time: 10 min Yield: 4 servings Level: Easy


1/2 lb string beans, trimmed
1 teaspoon all purpose flour
2 teaspoons vegetable oil
2 eggs
Salt to taste

For gluten free option , substitute all purpose flour with gluten free flour 


  1. Bring salted water to a boil in a saucepan. Add trimmed string beans and cook over moderate heat until crisp-tender, about 5 minutes; drain and transfer them to a plate.
  2. Beat two egg whites in a bowl or a beater until stiff peaks form. Add egg yolks, flour, and salt. Beat for a few minutes.
  3. Heat vegetable oil in a skillet over medium high. Take a hand full of string beans; dip it into egg mixture, and place it in skillet in a single layer until lightly brown, about three minutes. Turn fritter over to lightly brown the other side.
  4. Drain on a paper towel. Serve with rice and fried plantains.

See more at: https://www.costarica.com/recipes/barbudos-string-bean-fritters/#sthash.SRjeBfLV.dpuf

What I learned from facing my fears in Costa Rica

I found myself standing at the top of the mountain, hundreds of feet above the ground, about to be pushed off the edge of the Earth…

Last week I had the incredible opportunity to take my husband to Costa Rica. Believe it or not, it was our first time away from our kids in 20 years. The main event was five days packed full of learning and connecting as part of a wonderful coaching retreat with my coaching sisters and mentors.

Facing my terrible fear of heights was just one of many perks of a trip that re-energized and inspired me.

On top of that mountain, with an incredible view of infinite green treetops below me, I was first petrified. I almost backed out. But when I took a deep, slow breath, I thought about taking the plunge and what an exhilarating way to conquer my fear of heights it would be. Even more than that, it symbolized my growth in recent years, both as a business owner and as a mother who has taught her children they can dream and make life their oyster. Leaping into the lush abyss meant I wasn’t just all talk. I was modelling a way to take risks, have incredible fun, be ceaselessly adventurous, live outside my comfort zone and face my fears.

I knew that these life lessons were crucial to my personal life and everything I bring to my mentorship relationships, so I took another deep breath and stepped over the edge and off I went.

It was all I hoped and more. The best part was that my husband, my most important partner in life, ziplined with me past the fear.

The exhilarating experience reminded me where I was just two years ago: unemployed and struggling endlessly with the never-ending problem of whether I would ever get a job. I took a plunge of a different sort back then. Every single day, even when it was getting really hard, I sent out resumes and went out into the world to connect with new people. I was scared, but looked for the opportunity within that life outside my comfort zone. I reflected on how I wanted to move forward and made a plan to do so.

Now, I’ve come back from Costa Rica recharged and with a sense of calm that I haven’t experienced in a very long time. As a mom, wife and entrepreneur, I understand what it feels like to be spinning out of control. I know societal pressures tell us we need to be so busy all the time, otherwise people might think something bad about us. It’s easy to get caught up in the busy-ness. I’d rather get caught up in Costa Rica.

Here’s what I’m thinking about after my trip:

  • Face fear straight on; it is exhilarating.
  • Great experiences can come in the most unexpected forms.
  • Life reflects your reactions to it.
  • Surround yourself with people who believe in you and people you want to be like.
  • Thinking outside the box can give you new perspective. Living outside your comfort zone can teach you new skills.
  • Embrace time for you.
  • Having fun is a lot of fun!

If I can jump off a cliff like Superwoman, you can take back control of your life.

If you’re currently living in stress, overwhelmed by your obligations and unsure how to make time for yourself, please contact me at (403) 652-0576 and I will be more than willing to help you live the life you are meant to live.

One Skillet Tuscan Chicken

One pot, 30 minutes, easy weeknight dinner! Mix it up and customize to please your family.


  • 1 lb boneless, skinless chicken breasts, cubed
  • 8 oz mushrooms, sliced
  • 1/2 yellow onion, diced
  • 2-3 cloves garlic, minced
  • 2 medium tomatoes, diced
  • 1 (15 oz) can Cannellini Beans, drained and rinsed
  • 1/2 cup chopped sun-dried tomatoes
  • 1/3 cup black olives
  • 2-3 Tbsp olive oil or ghee
  • 1 Tbsp honey
  • 1 Tbsp balsamic vinegar
  • 1 tsp oregano
  • 1 tsp thyme
  • 2 Tbsp fresh basil, chopped for garnish
  • Salt & pepper to taste



In a large skillet over medium heat, add the cubed chicken pieces and cook for about 8 minutes on both sides, until cooked through. Remove chicken and transfer to a plate.

Add 1 Tbsp of olive oil to the skillet and sauté the sliced mushrooms 5 – 7 minutes until the mushrooms are tender and the juices have evaporated. Set aside.

Add another 1 Tbsp olive oil to the skillet and the diced onion. Sauté the onions 3 – 4 minutes until translucent. Add the minced garlic to the onions and sauté together one more minute.

Add salt and pepper to taste while cooking.

Add 1 Tbsp olive oil to the skillet and toss the diced tomatoes, sun-dried tomatoes, Cannelini beans, and black olives. Season again with salt and freshly ground black pepper. Sprinkle in the oregano, thyme and drizzle the balsamic vinegar and honey. Stir a few minutes.

Next, add the cooked chicken and mushrooms to the skillet – stir and cook 1-2 minutes, or until chicken is heated through. Add more salt and pepper if needed.

Serve hot, garnished with the fresh basil.


How’s that New Year’s resolution working for you?

The start of a new year is a refreshing chance to improve, dream and be inspired—and then reality sets in.

New Year’s resolutions are best known for failing. Crowded January gyms become positively spacious in February. Monday’s green smoothies somehow morph into hastily prepared bagels by Friday. A pledge to be more creative quickly becomes a cluttered pile of crafting supplies, a stack of unread books, or half-stripped furniture.

I’d like to challenge your perspective. New Year’s resolution don’t need to be synonymous with failure.

Here’s the secret. Making the resolution on a hazy New Year’s Day is not the problem.

The bit that trips us up is our belief that dramatic, lasting change can occur from a single decision. “I think I’ll lose 20 pounds this year.” An all-or-nothing approach without a plan is not sustainable.

For any real change to happen, you first need to make room in your life for what you want to achieve. How can you expect to change your eating habits if your favourite snacks still fill the pantry? How can you commit to an hour at the gym if you always take the elevator at work instead spending five minutes to take the stairs? Real change begins with making small choices everyday to support your resolution. Begin small and work on replacing bad habits with good habits one-by-one. This will set the foundation for long-term success.

Even as you gradually replace your bad habits with awesome new ones, you’ll only be able to fully commit to your New Year’s resolution if you deeply consider your own reasons for making this change in your life. Most people don’t resolve to lose weight only because they prefer one number on the scale over another. There is a deeper meaning: better health so they can keep up with their children on the playground; a more positive relationship with food; an improved self-image. What is your “why”?

When we choose a New Year’s resolution with real motivation behind it, we’re equipped for long-term commitment and long-term results. This is the kind of resolution that doesn’t melt away in March. It is hard work because it’s worth it.

I’ve been there. I believe in you and I’m here for you. I can help you understand your motivation and make room for the change you deserve.

If you’ve made a resolution and find yourself struggling to stay committed, now is the perfect time for us to connect. Please email me personally and share your resolution and check out the programs and events available at followitthru.com.

I would like to leave you with three tips for long-term New Year’s resolution success:

  • Focus on one good new habit at a time. Once you execute that habit successfully on a daily            basis, tackle a new one. This is sustainable habit change.
  • Track your success by setting measurable goals. Plan a celebration when you achieve each goal along the way.
  • Spend your energy on what you can control, not the things that are outside of your control.


The Reality of Striving to Be the “Perfect” Mom

Last night, I got the opportunity to see the new comedy “Bad Moms” with my daughter. The laughter was so welcome after a busy week of work, back-to-school stress, and new business projects. As a working/entrepreneurial mom of three kids (now teenagers), there have been many moments of trial and error over the years. I have asked myself many times, “am I a good mom?”

Watching the movie last night reminded me of the early days when I was rushing the mini-van from activity to activity. I felt like I lived more in my van than I did in my house! I would dash home from work and (sometimes literally) throw food at my kids, and then out the door we went! Back then, I thought “there has to be more to life than this!” Other working parents managed to handle this kind of craziness, so why couldn’t I? This played on my mind for years! YEARS! And that was even before social media. My life was chaos! I tried to look like I had it all together, but in reality, I was MAXXED OUT!

I love the quote “in today’s world, it is impossible to be a good mom,” because being “a good mom” is a relative term. As moms, we all want to love our kids and do the best we can for them and teach the values of humanity and success. The trouble with social media is that we all pretend that we live the perfect life, only ever posting (and seeing) the good stuff about being a mom. It sets up what I call “high expectation and comparison theory.” It makes us all feel like we can’t be anything less than perfect. So, where does perfection and expectation meet reality? Probably in a white room with a straight jacket! And how much stress can we endure before we actually do reach a breaking point like the characters in “Bad Moms?” The world is full of judgment and perfectionism! I bet that if you were to ask any mom out there, she’d tell you that there’s no such thing as perfection when it comes to parenting, and yet we still strive for it and put ourselves under a ton of stress to achieve it.

If we set ourselves up to live this way, what kind of example we are modelling for our children? Life is going to happen whether we want it to or not, but our reaction to it is half the battle.

Resilience is an important skill here, but so are harmony and balance. Surround yourself with REAL relatable people. Making sure you have a support system is key.

Fast forward to the present day, and my kids have survived the chaos I created for myself back when I thought I had to do it all! One day, I’d had enough and said I am DONE! I took back control of my life, and today I’ve learned when to say NO, and my kids have a much more balanced life than before. The message is: you can have it all! Be a good mom, AND a “bad mom!” HOW, you ask? Well, if you’d like to learn my secrets – and figure out how to adapt them for your particular situation – let me invite you to take a look at my “Moms on the Go” program here.

Ready to take action? Book your call with me today.

Join our Empowered MOMs Facebook Group to get the support and encouragement you need to create your stellar life today.

Empowered MOMs Facebook Group

Live & Online

Let’s connect! Find out where I will be and how you can be too. Health Fairs, Speaking Engagements, registration links for Webinars and Workshops. We will take a 360 approach through topics such as time management, boundaries, finding more energy, gaining confidence and so much more.

Why I Love To Help People live a stellar life

Why I coach for habit change

I am passionate about coaching working moms to live healthier lives. My clients are thrilled with the results: improved energy, permanent weight loss, self-confidence, and harmony brought back to their family life. I love sharing my experience to help families like yours avoid costly investments in potions and promises that don’t work.

I’ve found when you create an environment that is empowering, you come alive and see a new world. You make choices with a different perspective and set yourself on the road to transform your self-image and self-confidence. Nothing is better than being an empowered woman.

How I Got Here

Hi, I’m Heather Andrews.

Like many working women, I took my own well being for granted in my 30s. After a health scare in 2013, I knew I had to change my ways and tried just about everything to alter my poor health habits.

I spent thousands.

Desperate, depressed and discouraged with myself, I paid anyone who promised me a way out of my homemade health crisis. Until I transformed how I was approaching my habits, no amount of support, potions or diets made a difference.

I didn’t realize how my “busy badge” impacted my family. Social pressure to participate in activities had the kids and me out of the house 50% of the time. We were overbooked and out of touch with each other. Talk about an impossible situation to model healthy and balanced habits.

When I became more proactive in my rebalancing approach, I achieved lasting results for not only myself, but for my family too.

I enrolled in a certified coaching course in 2015 and created a program to share my approach with other working moms on the go. These days, I feel like the Energizer Bunny. Batteries not included or needed.

I get it.

Prior to my coaching practice, I worked in the health care sector for 25 years I still do. So I have an insider’s view of what ignoring your health looks like. Mastering habits, rather than paying for expensive quick fixes, is the most effective approach to making changes last.

I’m married to a military soldier, have three kids, and wear the title Working Mom. By creating great habits I reprioritized my family activities, built stronger relationships, decreased our household chaos, and raised healthy kids despite the plethora of temptations in their world.