Mi5 FITNESS STAFF & COACHES

Andrew Franz
​Owner
Fitness Coach 
andrew@mi5fitness.com

Certifications:
BS – Exercise Science from MNSU, Mankato (2004)
CrossFit -Level 1 Certified
CrossFit – Olympic Weight Lifting
15 years certified personal trainer
ACSM – Health Fitness Instructor Certified
NASM – Certified Personal Trainer
Functional Movement Screen – Level 1
USAW - Certified
Hip joint rehabilitative specialist
100 + hours of continued education credits

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Andrew eats, sleeps and breathes fitness and truly embraces a clean and healthy lifestyle.  His passion is to inspire, motivate and educated people to reach their personal health and fitness goals.  Andrew holds a Bachelor’s Degree in Exercise Science as well as several other nationally accredited personal training certifications. Andrew understands the importance of constant evolution of training techniques and education and utilizes these best practices in everything he does. His strongest skill sets and experience are in creating and managing innovative and effective semi-private and large group Strength and Conditioning programs. These programs are based on the latest information and scientific research available. Andrew also has years of experience coaching & training young athletes and has personally participated in sports and events ranging from wrestling, football, and skiing to mountain biking, rock climbing, 5K events and The Warrior Dash. He uses this knowledge and expertise as a highly effective leader to educate, goal set and bring a motivated energy to every program that he runs.  Andrew also has an extensive nutritional and supplementation background in the wellness industry helping develop and implement programs to coach people to proper healthy eating habits for overall wellness and performance.

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DJ Hillier
Director Of Training
​Fitness Coach
Personal Trainer
[email protected]

Certifications:
NASM – CPT
CrossFit -Level 1 Certified
CrossFit - Level 2 Certified
Specialize in Speed, Agility, Explosion, and Mobility Training
Summer Strength & Conditioning Director at Lakeville South High School for Male/Female Athletic Programs
Varsity Runningback Coach at Lakeville South High School

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DJ Hillier has been transforming lives inside and outside of the fitness space for over a decade. Throughout his fitness endeavors, DJ has competed at four regional CrossFit Competitions and one CrossFit Games alongside the top  .01% in the world.
 
DJ is also the Host of The Mindset Advantage Podcast where he interviews world-leading experts in the fields of Leadership, Mindset, and Fitness. With over five years of interviews, hundreds of thousands of downloads, and millions of views on social media, The Mindset Advantage Podcast is a phenomenal resource for people of all ages and abilities.
 
DJ has now taken all of this wisdom from the world’s highest achievers and has taken it on the road speaking and teaching High School student-athletes how they can use their minds to their advantage. DJ’s mission is to serve others and help you attack the gap from where you are now to where you want to be.
 
Link to podcast: https://podcasts.apple.com/us/podcast/the-mindset-advantage/id1420211275
 
www.djhillier.com

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Whitney Bamrick
Fitness Coach
Personal Trainer
[email protected]

​Certifications:
AAS Degree in Personal Training- St. Paul College
Certified Holistic Nutrition Coach- St. Paul College
NASM Certified Personal Trainer 
​CrossFit Level 1
Specializes in Endurance and Core Strength
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Physical fitness has been a huge part of my life since elementary. I believe physical activity is huge for your mental health, and I strive to help those find the right path for themselves in the gym. To push others to a level they never knew they had, and to see just how good they feel afterwards brings me so much joy. I love working with my community, building close bonds, and helping them lead a healthier lifestyle.

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Scott Fjelsted
Fitness Coach   
[email protected]

Certifications:
CPT, USAW level 1
Specialization: Olympic Weightlifting
UW Eau Claire Kinesiology Major
NSCA Certified Personal Trainer
USA Weightlifting Level 1 coach
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I love coaching and participating in, all things fitness, and have coached/trained all fitness levels, from an NFL lineman to a 93-year-old in a wheelchair.  Regardless if you are 7 or 70, I enjoy helping take you from where you are to where you want to be.
 
Olympic Lifting was my sport as a teenager.   I hated it at first, and was terrible at it, but persisted, and it grew on me.   It not only gave me discipline, and amazing opportunities to travel and learn from top coaches, but it also led me to a career as a personal trainer since 1998. 
 
In the fitness arena, is my deepest passion to work with all levels of Olympic Lifters, from beginners who need to create good habits to those struggling to undo bad habits and create new, better ones, to the experienced lifters looking to take their game to the next level.  I prescribe not only skills and drills to help you improve but also proper strength-building to keep you a bulletproof athlete.
 
Creating a Fitness Lifestyle
Frustrated with years of watching my clients fail at implementing the programs I planned for them, I decided to do something about it, so I wrote the book, “ForeverFitU, Making Fitness a Lifestyle That Lasts a Lifetime,” devoted specifically to the mindset of making fitness a permanent habit in your life. My vision is to lead the next generation by inspiring our generation to fitness and overall wellness.

Weightlifting background:

• Ranked Top 3 national junior Weightlifter 1986-91
• National Weightlifting Junior Squad - 1988-91
• Dozens of MN state masters Weightlifting records - 2015-present
• Coached multiple state champions, national medalists and one national champion, but I truly enjoy coaching those who will never medal in anything but love the process of personally improving.
• Hall of Fame award - 2023 MN Weightlifting - Noteworthy Contributor

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Kyle Vos
Fitness Coach
[email protected]

Certifications:
Bachelor of Science Degree in Exercise Science - Southwest Minnesota State University
Certified Massage Therapist
CrossFit - Level 1 Certified
USAW - Level 1 Certified
Attended Freestyle Connection Seminar - Carl Paoli
Former Strength and Conditioning Coach for Lakeville North Girls/Boys Hockey Team
Specializes in Strength and Conditioning for Youth Athletic
Interned 50+ hours at Ortho Rehab Physical Therapy Clinic with Andy Masis  

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I have been coaching and training for over 10 years. Functional movement and proper dynamics are passions of mine. My goal is to motivate, encourage, instruct, and make programming fun for our members. Injury prevention and proper strength techniques are some of the key components.
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In addition to coaching group fitness classes, I am dedicated to providing high-quality therapeutic massage treatments to promote relaxation, rejuvenation, and overall well-being.
 
I am passionate about helping my clients find relief from stress, tension, and various physical ailments. I am also committed to tailoring each session to meet the unique needs and goals of every individual while fostering a warm and trusting relationship with each person who walks in the door.
 
I believe in a holistic approach to healing, recognizing that the mind and body are interconnected. I offer various modalities including deep tissue, remedial/corrective massage, sports massage, and more!
 
I am confident in my ability to address a wide range of concerns, from chronic pain to muscle tightness in promoting the body's natural healing mechanisms.

​​Instagram: @wildfoxmassage
Book a massage/consultation at: https://wild-fox-massage.square.site/

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Chris Giesking
​Fitness Coach
​Personal Trainer
[email protected]

Certifications:
M.S. Masters – Human Movement – ATSU
B.S. Health Promotion – UNI
Master Trainer - National Academy of Sports Medicine (NASM)
Adjunct Professor SPC - NASM
Behavior Change Specialist - NASM
Certified Personal Trainer & Corrective Exercise Specialist - NASM
Performance Enhancement Specialist CFSC – Certified Functional Strength Coach
FMS – Functional Movement Systems
CrossFit Level 1 Certification & CrossFit Mobility Certification
Active Life Rx PMT
Performance Movement Techniques TFW (Training for Warriors)
3D MAPS – Movement Analysis Performance System/Move U Method – Certification
Veteran - Army Ranger

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I grew up on a farm in Titonka, Iowa, and was blessed to have great parents and inspiring mentors who instilled in me a good work ethic and a positive attitude.  Being a multi-sport athlete in high school, I was lucky enough to find rugby at the University of Northern Iowa where I learned the value of teamwork and was fortunate to play in the Div II National Championship my senior year.  After graduating with a degree in Health Promotion, I interned as a Personal Trainer for LifeTime Fitness in Eagan, Minnesota. During my internship, I was also an active member of the Minnesota National Guard. 
 
In 2005, I was deployed to Iraq for 22 months with the Red Bulls, 34th Infantry Division.  My time in Iraq was mentally challenging and full of life lesson experiences.  I’ll forever be grateful to have served with some of the finest men & women on this earth.  Iraq allowed me to learn the value of selfless service and honor.  Returning to the fitness industry in 2008, I went back to school and earned a Master’s Degree in Human Movement. During this time, I worked as a Corrective Exercise Specialist at the Life Wellness Center in Lakeville, Minnesota, and continued serving in the military.  It was at this time that I requested Army Ranger School and stayed in the military to complete a lifelong goal. Ranger training allowed me to learn leadership, duty, and a never-quit mentality, “Rangers Lead the Way”.  Four years later my time with the Army was over and Mi5 Fitness & CrossFit Lakeville was founded. 
 
Mi5 Fitness has allowed me to learn the value of community.  The Mi5 Fitness community has inspired me to “be the change, I wish to see in the world”.  In 2014 I took on a teaching position at St. Paul College, instructing students in personal training. Teaching has allowed me to give back what I have been taught and develop the mastery of human movement.  The journey is the reward and learning is a lifelong passion of mine.  Finish Strong is one of my favorite sayings and is my favorite advice to give others on their own fitness journey.
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Do Not Cut what can be un-tied
Do Not Untie what can be adjusted
Do Not Adjust what can be directed, and
Do Not Direct what can be self-directed

Linktree

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Hollie Carr
Fitness Coach
Personal Trainer
Yoga Instructor
[email protected]​
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Education:
Saint Paul College; AAS of Personal Training, 2015
Metropolitan State University; BA Individualized Studies: Focus: Movement, Mindset Health, & Wellness. Minor: Mental Health Psychology 2023

Certifications:
Yoga Alliance: ERYT-200; Yoga Instructor; 2014
ACE Personal Trainer; 2016
Precision Nutrition L1; 2017
USA Weightlifting Sports Coach; 2016

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I have been coaching and training for the last 10 years: Fitness classes, in-person & online boot camps, yoga, personal training, & mobility work. I have a passion for yoga, mobility, and breathwork, and I have taught over 1500 hours of yoga since 2014.  I love to teach people new things about themselves through curiosity, knowledge, & having an open mindset.  I have a passion for meditation and have meditated every day for over a year. Everyone should find time to breathe, reflect, learn, and grow within their life. This is a good place to start! I am also a meditation teacher at a local community college. I love to work with beginners and individuals who may feel intimidated by a gym setting. We have all been there and we all belong there, I'm here to help you see that!

Empowering others is a passion of mine! You can do more than you think!  I like to laugh and have fun! If you can't have fun with your fitness, are you sure you are doing it right?!
 
A few things I specialize in:
Strength Training
Mindset
Meditation
Yoga/Mobility
Stress Management
Managing Behaviors Behind Nutrition

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Heidi Marshall
Fitness Coach
[email protected]

​Certifications:
CrossFit-Level 1 Certified
USA Weightlifting Certified Coach
CPR/AED & FIRST AID Certified

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I grew up playing sports, finding immense joy in breaking through gender barriers and stereotypes by being one of the only girls on the field or in the weight room. I consider myself lucky to have developed right along with the progression of women and young girls in sports and took full advantage of having access to a variety of sports teams from elementary school through college.
 
After college, I was once again at the forefront of athletic growth and development, finding myself one of the only women in the state of Minnesota who had played and understood the game of lacrosse. This allowed me to be a pioneer in the sport in this state. I started multiple high school teams and played on and co-developed the first-ever post-collegiate women's lacrosse league in the state. I was the head coach at both Hopkins High School and Hamline University until 2010 when my son was born. Although I've stepped away from coaching to focus on my career and raising my children, I keep in touch with my love for it by serving as a sub coach here at Mi5 Fitness.
 
My non-fitness professional life includes a 20+ year career in higher education as a professor and department director. I am also a learning, development, and training consultant, and focus on feminizing leadership across industries. ​

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April Flaten
Fitness Coach

​Certifications:
BA Exercise Science
Crossfit L2
Crossfit Olympic Lifting
Enlifted Practical Mindset Coaching L3
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I’ve been in the fitness space for 12 years in a variety of capacities including running stores, chiropractic offices and gyms of all shapes and sizes.  Over this time I have become passionate about helping people get started and find joy in their fitness journeys.  I love working with beginners and supporting them in finding clarity with their fitness goals and making a plan they’ll stick with.  Your journey is extremely personal to you. I believe that one way to make your journey easier is to be clear about what you want, make a plan for it, and have fun doing it!
 
And physical fitness is one piece of the health and wellness pie.  Remembering to take time for rest, reflection, mental and emotional health, and happiness is equally as important and challenging.  With a technique called language and story work, I support people in understanding how words and language have a direct effect on their daily lives for better or worse.  By paying attention to your words and their effects, you can learn how to turn obstacles into opportunities, slow down racing thoughts to find clarity, and build a resilient mindset that helps you crush your goals.  For more information about how I can support you with language and story work coaching, contact me through my website www.aprilflaten.com.

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Dave McKeag
Fitness Coach

​Certifications:
BA in Biology from the University of St. Thomas
MA in Teaching, UST
CrossFit L1

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​Dave joins the staff at MI5 after a long career as a middle school principal. Dave has coached collegiate, high school, middle school, and elementary-aged athletes throughout his career as an educator. Dave was an All-American football and Track and Field athlete and was named the captain of both the football and track teams his senior season at the University of St. Thomas. Dave is married to Kathy, who is also an educator and together they have four active sons who have participated in a broad range of activities.
 
As a cancer survivor, Dave understands the importance of building a fitness surplus and he has a passion for helping others achieve their health and fitness goals. His particular area of interest is helping master athletes (40+ yoa) improve their fitness so they can stay active and durable.
 
Currently, Dave assists with meeting and onboarding new members at MI5 and coaching the occasional CrossFit or Strength and Sweat class. In addition, he serves as the “Member Advocate” coach responsible for promoting and improving members’ experience in the gym.

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Pete Lipske
Fitness Coach

​Certifications:
Crossfit L1
Working Against Gravity Nutrition Coach USAF UFPM
USAF PTL

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Pete joins the staff at Mi5 while still working full-time as an Air Traffic Controller for the FAA. Pete was a Unit Fitness Program Manager and Physical Training Leader while in the United States Air Force. Pete has been a crossfitter since 2015 and has competed in multiple crossfit competitions, Olympic lifting meets, and mental endurance races. Pete is married to Gina, who you will also see around the gym, with their two children Zeke and Esme.
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As a spouse and busy parent, Pete understands the importance of physical activity not just for fitness but also for mental health. Pete enjoys working with all athletes to help them find what motivates them both externally and internally to be better.                                                 
Pete will be coaching all of the classes offered at Mi5 and is excited to help you find a win every day in the gym. 

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Miranda Bellemare
Fitness Coach

​Certifications:
CrossFit Coach
Highschool Cheer Coach

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Miranda sees coaching as a way to connect with others. The fitness industry can be intimidating enough, and Miranda is there to make you feel confident and excited. Miranda is not shy to share her own struggles growing up in a society that pushes the new diet trend and how your body should look. Through her own personal struggles that she’s worked through, Miranda is your best advocate to quiet those external and internal voices that can damage your full potential. Miranda is here to show and prove that fitness goes beyond a number on a scale. Miranda believes that every single person is worthy and deserving to have fitness fit into their life- and more importantly, enjoy it!
 
Outside of coaching, Miranda is a wife and a mother to two little girls. She grew up in Duluth MN and moved to the cities in 2010. Miranda has always considered herself active, but joining a CrossFit community helped shift her goals outward to inward.
 
CrossFit has gifted Miranda with a supporting community, goals that are bigger than what she looks like, and the chance to help others! Miranda can’t wait to meet you and help you grow here at Mi5 Fitness!