Andrew Franz
Owner 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 |
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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Mi5 Trainers & Coaches
Chris Giesking
Fitness Coach Personal Trainer chris@mi5fitness.com Certifications: M.S. Masters - Human Movement - ATSU B.S. Health Promotion - UNI NASM - Certified Personal Trainer NASM - Corrective Exercise Specialist NASM - Performance Enhancement Specialist CFSC - Certified Functional Strength Coach FMS - Level 2 - Functional Movement Systems CrossFit - Level 1 CrossFit - Mobility PMT - Performance Movement Techniques TFW - Level 1 - Training for Warriors 3D MAPS - Movement Analysis Performance System |
Every fitness professional has a story on how they found the fitness industry, here’s mine. I grew up on a farm in Titonka, Iowa and was blessed to have great parents and inspiring mentors that installed good work ethic and a positive attitude. Being a multi-sport athlete in high school, I was lucky enough to find Rugby as sport of choice in college. Rugby allowed me to learn the value of teamwork. After four seasons playing DII Rugby for the University of Northern Iowa, our team competed in a National Championship my senior year. Graduating with a degree in Health Promotion, after college I interned at LifeTime Fitness as a Personal Trainer in Eagan, Minnesota, while also being 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 earning a Master’s Degree Human Movement. During this time I worked as a Corrective Exercise Specialist at the Life Wellness Center in Lakeville, Minnesota while still serving in the military. Debating back a forth to stay in the Army or get out for a fitness career, I requested Army Ranger School and stayed in the military to complete a life long goal. Ranger training allowed me to learn leadership, duty, and a never quit mentality, “Rangers Lead the Way”. 4 years later my time with the Army was over and Mi5 Fitness & CrossFit Lakeville was created. 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 to become personal trainers. 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 life long passion of mine. Finish Strong is one of my favorite sayings, but this is my favorite advice to give.
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Whitney Bamrick
Fitness Coach Personal Trainer Front Desk Staff whitney@mi5fitness.com Certifications: AAS Degree in Personal Training- St. Paul College Certified Holistic Nutrition Coach- St. Paul College NASM Certified Personal Trainer |
I’ve been a competitive person since elementary school, but not necessarily in sports. Physical performance has always been my passion and main focus in life. I was the girl in high school that students would come to for questions about exercise or ask to join me in an after school workout.
I learned at a very young age that nothing makes me happier than helping someone achieve a goal. I empathize with “failure” as I have stopped and started exercise and became very familiar with the notorious emotional eating behaviors, fluctuating in weight throughout the past 8 years (roughly 100lbs). I know what it’s like to feel you’ll never get back to where you used to be, but I pushed through the negativity and got the job done. Now that I’m educated in the training business, I’m aware of what it takes to be successful and stay consistent. I never gave up on myself, and I love guiding others in experiencing that feeling of success as well. Having played College Softball in the past and taken many group classes at Mi5 Fitness, I understand the importance of having a teammate push you beyond what you thought you were capable of. Although sports won’t always be available for us at every age, our bodies will forever crave physical exercise and the right foods that fuel us throughout the day. Having my National Academy of Sports Medicine certification, I am knowledgeable in functional movement/biomechanics, and have a background in various stabilization, strength, and power training techniques. With my certification in Holistic Nutrition, I recognize how foods are connected to us mentally, physically, emotionally, and how to separate the good from the bad. I believe that everyone’s got room for improvement. My job is to help those to put in the effort, so once they start noticing the changes the process becomes fun! Fun Facts: 1.) I’m 1 of 7 redheads on my Dad’s side of the family. Go Irish! 2.) I rock on the drums. 3.) I love meeting new people and hearing their stories. |
Hollie Carr
Fitness Coach Personal Trainer Yoga Instructor hollie@mi5fitness.com Certifications: 200 Hour Hatha Yoga Teacher Training: Chris Gordon RYT-500 (2014) 125 hours of training in Core Strength Vinyasa Yoga: Sadie Nardini RYT-500 (2015) Other Certifications include: Evolution Teacher Training focus on the Anatomy of Flow Total Transformation Teacher Training with focus of Anatomy of the Core The Journey Training with focus on the Anatomy of Flow Badass Yoga Teacher Training Core Strength Transformer Intensive Instructed over 275 hours of yoga AAS of Personal Training, 2015, Saint Paul College |
I have been doing handstands since before I can remember and it’s not uncommon to see me upside down more than right side up! I grew up doing cartwheels and back handsprings and I participated in many sports throughout my youth; gymnastics, softball, volleyball and track to name a few. I’ve always been active in some way throughout my life and I feel it’s important to find activities you love and incorporate them into your healthy lifestyle.
I discovered yoga though my mother and fell in love with the benefits! After completing a 200 hour teacher training in the classical Hatha style, I dived into a style called Core Strength Vinyasa Yoga or CSV Yoga. It’s a transitional style accessing your deep inner core body focusing on intelligent movement, mindful transitions, and mindful alignment to get into yoga postures. The result is More Power, More Flexibility, and Less Injury. In December 2015 I will graduate with my Associate of Applied Science in Personal Training from Saint Paul College with a GPA of 3.96. I have a passion for strength training and have found focus, clarity, and determination in lifting. Not to mention the compliment it is to my yoga practice. Training has helped me to maintain weight, build muscle, relieve stress, and build confidence. Other fun “Hollie” facts: I love kayaking, rock-climbing, hiking, drawing, and photography. I have been flying high as a member of the Saint Paul Bouncing Team since January 2014. Where I fly as high as 40 feet in the air. It’s crazy, I know! But awesome, come check me out at an event sometime throughout the year, you could even bounce too! I want my clients to take away from my classes and sessions feelings of empowerment, determination, and focus. But most importantly, I want you to be yourself, love yourself, and trust yourself. |
Laurel Heggernes
Fitness Coach Personal Trainer Nutrition Coach Lead Front Desk Staff laurel@mi5fitness.com Certifications: Bachelor of Arts - Psychology-St. Cloud State University Master of Arts - Psychology- Boston University Personal Training Certificate - St. Paul College NASM - Certified Personal Trainer CrossFit Level 1 certificate Precision Nutrition Level 1 USAW Certified Coach |
I grew up tall, awkward and gangly but eventually found myself developing a passion for playing volleyball. I was one of very few girls consistently in my high school’s weight room and trained on my own at home, either by serving my beat up volleyball at the garage door or doing plyos in my parents’ driveway. I was always searching for ways to be better.
Like a lot of people, I lost my passion for fitness in my early 20s. Beer and pizza trumped time spent taking care of myself. I was extremely self-conscious, unhappy, and felt uncomfortable in my body. On the rare occasion that I did work out, I gravitated towards treadmill and elliptical machines thinking that long bouts of cardio was the only way I was going to get back to that sense of my ideal athletic self. It was not until I stepped back in the weight room that I realized that resistance training was a way for me to deal with the stress and anxiety of everyday life. For me, feeling strong and capable physically is a catalyst towards feeling strong mentally. My educational background is in mental health and psychology, which has led me to an ongoing understand as to why people do what they do (or don’t do) when it comes to their own health and undergoing positive life changes. In 2015 I made the decision to move away from helping people in a social services-type atmosphere to combining my passion for fitness with my desire to help people, in the field of personal training. My goal is to help others overcome self-doubt, fear, and reluctance to change their lives for the better in order to move better, live longer and gain self-confidence. My interests outside of personal training are coaching and playing volleyball, cooking, fitness-ing and searching for ways to be active outdoors. My professional interests are in functional movement, behavior change and overcoming barriers in order to live the best life possible. |
DJ Hillier
CrossFit Lakeville Program Director Fitness Coach Personal Trainer dj@mi5fitness.com 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 |
Former Trainer with WelleFast Elite Sports Training – Trained Professional Athletes: Larry Fitzgerald, Michael Floyd, Kyle Rudolph, Carson Palmer, and Jeremichael Finley.
Two Year Member of the University of St. Thomas Football Team Sports have been a part of my entire life. Growing up; my passions were: football, basketball, and baseball. I found my calling after working with a personal trainer while rehabilitating a high school football injury. My driving desire is to help people reach a new level of fitness that they couldn’t have accomplished by themselves. |
Kristin Hogan
Fitness Coach Personal Trainer Nutrition Coach kristin@mi5fitness.com Certifications: BS – Health and Human Performance from University of Tennessee at Martin Young Living Gold Leader NASM – CPT RKC Kettlebell Certified Certified Metabolic typing advisor and Metagenics Lifestyle Educator Life Power Yoga certified & aerial yoga teacher CrossFit -Level 1 Certified Precision Nutrition Level 1 Nutritionist |
My love of sports, nutrition, and fitness began at a very early age. I have been involved with competitive sports my entire life and have always loved being active and outdoors. I was with my dad at a routine appointment at the doctor when I asked for my first nutrition book (according to my family, it was around age 5).
I graduated with honors in 2005 with a bachelor of science in Health and Human Performance with a minor in health and fitness promotions from the University of Tennessee at Martin. I was a four year Division 1 collegiate softball player and have been training for over 17 years. I hold nationally accredited certifications through various fitness and nutrition programs. Physical fitness is just one of my many passions. My love of a healthy lifestyle combines nutrition, cooking, grocery shopping, essential oils, supplements as well as yoga. I work with all types clients to design meal plans and nutrition coaching for weight loss, sports performance, weight gain, hormone imbalances and even detox programs. I a Gold leader with Young Living Essential Oils, and a Metagenics Lifestyle Educator. I design lifestyle programs that works for all shapes and sizes and believe that the healing starts from the inside out. My company, Seven Lifestyle’s, http://my7lifestyle.com, motto is: Providing education and motivation around the 7 main areas of wellness to become the best version of you. I hold my 200 hour YTT Life Power yoga certification and took my passion a step further and embarked on a four week yoga/surf/soul searching trip to Costa Rica. There I studied under Sofia Thoms and practiced Ariel Yoga. I want every person I interact with to 1) have a great time 2) learn something new and 3) leave with a positive experience. Fun Facts: 1) I am originally from Kentucky 2 I love being a mom to my new baby Harper Kay. 3) I enjoy golfing, hiking, kayaking and anything adventurous outdoors. 4) My husband Brandon, our daughter and fur baby love boating, being on the water, and traveling. 5) My absolute favorite food is chicken wings. 6) I am heavily involved in charity and philanthropy around the Twin Cities. I partner with Secondhand Hounds, Girls on the Run, and local women's shelters each year. |
Ashley Jacobson
Fitness Coach Personal Trainer ashley@mi5fitness.com Certifications: NASM Certified Personal Trainer USAW Certified CrossFit Level 1 Certified |
My background is a little different than what most might expect. I didn’t grow up with great health and fitness habits, and in fact there was a time where I didn’t enjoy exercise and was terrified to walk into a gym. I’m grateful I fought through that fear because it was my own transformation story that led me to discover my greatest passion in life, helping others to do the same.
My intention every day is to be the person for other women I wish I had back then. To empower, teach, and have fun with functional fitness while working hard!! To watch people push themselves further than they think they can is one of the greatest things for me to be a part of. |
Heidi Marshall
Fitness Coach Operations Director heidi@mi5fitness.com Certifications: CrossFit-Level 1 Certified USA Weightlifting Certified Coach CPR/AED & FIRST AID Certified |
I grew up playing sports, finding immense joy in breaking through gender barriers and stereotypes by being only of the only girls on the field. 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 in elementary, middle, and high school. In college, I honed in on soccer and lacrosse, saying goodbye to my "other" sports like volleyball and swimming.
After college, I was once again on 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 afforded me the opportunity 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. Since having children, I've had to step away from full-time coaching to focus on my career and raising my children. However, I've re-discovered my love for sport, competition, but especially for coaching, at Mi5 Fitness, where I coach in our MiEdge and CrossFit programs. |
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Kyle Vos
Fitness Coach kylepvos@gmail.com Certifications: Bachelor of Science Degree in Exercise Science - Southwest Minnesota State University CrossFit - Level 1 Certified USAW - Level 1 Certified Attended Freestyle Connection Seminar - Carl Paoli 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 |
I have been coaching and training for over 5 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.
I enjoy getting to work with members to help them achieve their best quality of life by holding them accountable, pushing them to their fullest potential and coaching them to be efficient and effective with their time so that they are getting the most out of each and every minute they spend here at Mi5. Ever since starting with Mi5, Crossfit has completely changed how I look at fitness and nutrition. |
Contract Trainers
Ryan Moore
Personal Trainer ryan@moorepst.com Certifications: CSCS, USAW trained and certified B.S. Kinesiology (Exercise Science) (Concordia University St.Paul) Strength & Conditioning Coach (Jefferson & Apple Valley High School) Performance Coach & Personal Trainer (Moore Performance S&C, Puravida Fitness, & Mi5 Crossfit) High School Football Coach (Jefferson High School) Business Owner (Moore Performance S&C LLC.) |
I have been coaching and training for over 7 years. My experience ranges from amateur to professional athletes. I have worked and studied under many experienced coaches and trainers in this field and continue my studies. My clientele are compiled of athletes, general population, rehabilitation, and geriatric. I have trained clients from the ages of 11-80+. Small group to one on one’s are all welcome. My goal is to implement a lifestyle change for those looking to improve their quality of life and provide the athletes with injury prevention and improved overall performance to make them the best possible athlete regardless of sport. I stay humble and thank God for all of my opportunities and blessings. I hope to continue to use His gift to help others achieve their goals and improve their lives.
Ryan Moore Moore Performance S&C LLC. CSCS, USAW |